Starting over 3 day full body periodization fatter to fitter with diet overview

[Plateauplower]

Thursday 3/8/18
191.8 Lbs (Really surprised that scale weight "stuck")

Okay gym session. I didn't grind any DB bench reps to protect the shoulder and also just did light landmine presses to just slowly work through that pressing motion. I noticed that BTN DB tricep presses were aggravating the shoulder when I got up to working weights and that was a new movement in the routine, so I swapped back to skull crushers today for a couple sets and will keep the BTN presses out. Bumped weighted pull-ups a dime and worked nice full ROM sets of 6 reps will build these reps. It was okay overall nothing mind blowing.

I feel like I should be leaner at this bodyweight, but then I have to remind myself that I am kind of at a falsely lower bodyweight since I know that I would likely gain about 6lbs and fill out with carbs, and I have never dieted with carbs this low. I plan to keep trucking along with this and maybe eventually do a carb up and drop my fats for a day hit protein and hit 300g or so of carbs and see how I fill out. I won't even bother doing this Until I'm in the 180s though, and I have no desire for a cheat meal or anything else at this point. I am making some minor dietary adjustments, and will probably bring my calories up just a little bit, but remain on "keto like diet" with higher protein and fats and very low net carb, because its working well for me...

DB Bench
60sX10
75sX8
85sX8
95sX8
95sX7 (-1 didn't grind)
95sX7 (probably could have had 8 today if I would have grinded)

SS With

DB Rows
80sX10
100sX10
125sX8 (Oly Handle)
125sX8
125sX8 (+1)
---------------------
Pull-Ups (Various Grips-same as last week +10lbs)
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6

SS With

Landmine Isolateral Shoulder press (PWO -SLOW TUT)
45x10
45x10
45x10
45x10
45x10
-------------------
DB BTN Tricep press
50x10
65x8
75x6 (shoulder pain - and swap to Skull X)

EZ Skull Crushers
80x10
100x8
100x8

SS With

DB Shrugs slow (used versa grips cause traps>grip strength) Just doing these to pass the time, and not interfere with other lift
100sX15
100sX15
100sX15
100sX15
------------------
Skipped laterals and hex press to rest shoulder
-----------------------------------

M1 7:00am
60g whey, 30g milled flax seed, 10g powdered greens, matcha green tea powder, 2g fishoil mutlis etc
425 cals / 55g pro / 16g fat

M2 9:00am (1000c/102p/56f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
575 Cals / 47g pro / 40f

M3 1:00pm (1475c/148p/83f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat

M4 4:30pm (2000c/206p/113f)
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat

M5 5:30pm (2300c/218p/139f)
Pork rinds, olive oil veg, cheese
300 cals / 12g pro / 26g fat


Got a walk in around lunchtime today to look for deer antlers for the dog to chew on. Didn’t find any antlers but when I kicked up the deer herd, none were wearing any so they must have dropped them. I’ll be getting out on more “walks” until I thoroughly cover the areas this herd hangs out. Pretty slow pace, but mixed terrain.

Scared a coyote about out of his fur, he was sleeping on a hillside, and I snuck up pretty close before he woke up pretty much at a full sprint . It looked like he covered about 75 yards before his feet touched the ground. He will be sleeping with one eye open for awhile.

45min / about 2.5 miles according to phone.

[scott_donald]

Dam loving the progress in here.

Great dedication.

[raynerd]

Look at this lightweight dood! Great job buddy, fun to watch the success you are having with the diet changes. Not being miserable is huge!

[Plateauplower]

Dam loving the progress in here.

Great dedication.

Thanks Scott! The fat loss is the main progress to me, when I get going it builds momentum in the gym to some extent, especially as I start really seeing the progress. I'm not really making new progress on weights, anything that is increasing is just regaining lost ground from last year being pretty abysmal due to the shoulder etc.

Look at this lightweight dood! Great job buddy, fun to watch the success you are having with the diet changes. Not being miserable is huge!

Yepper, enroute to manlet status, one week at a time. I have to live vicariously through your lifts That 495x3 was insane. I think Ive done 495x2 as my best in a session, but it was actually two singles Your a deadlifting machine. Its awesome not being starving, amazing actually. I went to bed last night without even a twinge of hunger at 2300 cals (a high cal day lately ) and felt great in the gym today.

FRIDAY!! 3/9/18
192.0 Lbs

Woke up kinda early (for me) today, but felt like a million bucks in the gym. Slightly higher cals yesterday, just felt stronger by a wide margin. Squats were great, 315x8 was easier than the sets of 5 on Tuesday which made me feel all warm and fuzzy...Everything went well and felt great. I was tempted to throw some weight on the bar after my planned work sets on squats, but then just decided to end on a positive of feeling good about hitting my desired reps. Have to go get beat on at a meeting in a bit, but feeling like I can take on the world right now....

5:05-6:20am 75 min / 30 sets

RDLs 315x6


Squats
135x8
225x8
315x8
315x8
315x8

SS With

HS Preacher Curls (PWO)
70x10
80x10
85x10
90x10 (5lb bump)
90x10
----------------
Leg Press
360x10
450x10
540x10
630x8
630x7

SS With

RDLs
135x10
225x10
275x6
315x6
315x6
----------------
BB Hypers
135x10
135x10
135x10

Tri set with

Sit-ups
BWx30
BWx25
BWx25

Tri set with

DB Hammers
30sX10
35sX10
35sX10
40sX8
-------------
M1 7:30am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat

M2 9:45am (950c/95p/57f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
500 Cals / 45g pro / 33f

* lunch walk to try to find the pupper some antler chew toys -
2.5 miles vid




M3 1:00pm (1425c/141p/84f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat

M4 4:45pm (2040c/196p/126f)
6oz mushrooms sautéed in 14g olive oil butter & garlic, 4eggs +3whites , 2oz mozzarella
615 cals / 55g pro / 42g fat

[Plateauplower]

Saturday 3/10/18
192.8 lbs

The plan today is some shopping, maybe some cardio/shoulder rehab, walking in a St. Patrick’s Day parade for my daughter’s Girl Scouts, and probably some grilling/food prep. Need to hit Sams club on the platinum status early open hours for some spinach, mushrooms, check on meat deals, maybe grab a salmon, then perhaps to the gym. I’d rather go walk the woods and let the dog try to sniff out some deer antlers to chew on, but it’s going to be pretty cold until late morning and I’m kinda done with winter temps at this point.
Have a big package of chkn thighs soaking in Franks red hot, and those will go on the grill later, and some really good looking sirloin steaks thawing out that will probably get dry rub and broiled. Probably try to squeeze a 40 min nap in the day somewhere if I can fit it, look forward to that opportunity all week . We change the clocks tonight an hour ahead, which is like waking up at 2-2:30am initially, takes some getting used to.

Did lots of shoulder rehab, face pulls, rear delt machine etc. didn’t do much cardio, I’ll get some walking in later and was getting pretty hungry.

M1 8:30am
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat

M2 11:30am (1075c/104p/64f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 2.8oz olive oil veg, 45ml seasoned vinegar dressing.
550 / 46g pro / 34g fat

* 3mi paddy’s day parade walk

M3A 2:45pm (1500c/159p/84f)
6oz chkn b, 3oz avocado
425 cals / 55g pro/ 20g fat

M3B 4:00 (1700c/168p/100f)
Pork rinds / olive oil veg
200c / 9p / 16f

M4 5:45pm (2350c/228p/138f)
10oz fatty salmon, 4oz bro-collie
650 cals / 60g pro / 38g

————————————————

Sunday 3/11/18
193.6 lbs

A bit of a jump on the scale today, could be from higher sodium yesterday from added salt to foods, or just a normal uptick before another drop. Numbers for the week ended up about where I want them to be, even though the last two days scale weight skewed them up a little. Average scale weight for the week was 192.8lbs for a loss of 1.7 lbs at an average daily intake of 2200 cals/day. This suggests my TDEE is still really high for me at around 3000 cals/day...Crazy.

I didn’t get around to bulk cooking yesterday, so will need to do that today. Think I’ll throw a lean roast in the crockpot now, steaks will go in broiler later and I’ll grill the chkn thighs midday. Dailight savings time starts so I lost an hour of my precious weekend the time should adjust forward an hour on Monday at noon or something....

Might try to get some cardio in this morning since walking at parade pace yesterday didn’t elevate my heart rate any. I’ll probably miss the next two Wed morning due to some planned OT early starts at work.



https://imgur.com/gallery/44w47

Cardio - Incline treadmill mix LISS/HIIT
60 min / 4.5mi / 715 cals

M1 9:00am
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat

M2 12:15pm (975c/104p/51f)
4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg
450 cals / 46g pro / 21g fat

M3 3:30pm (1575c/162p/89f)
10oz fatty salmon
600 cals / 58g pro / 38g fat

M4 5:45pm (2125c/220p/119f)
7oz spicy skinless thighs, 6oz bro-collie W/14g olive oil butter
550 cals / 58g pro / 30g fat

[Plateauplower]

Monday 3/12/18
192.4 Lbs.

Backed off a little in the gym today in intensity, and overall volume to let the L shoulder get a little more rest, its been sore and I think its partially due to pushing so hard on BB bench. SO didn't do any overload sets and work higher rep ranges and just touched one set at my current working weight. Overall it was decent, pretty much a clock punch session, but put in the work.

BB Bench
135x10
185x10
205x10
225x6
225x5
245x3

SS WIth

BB BORs
135x10
185x10
225x8
225x8
225x8
225x8
--------------
Landmine Shoulder press
45x10
55x10
65x8
65x8

SS With

Lat Pulldowns
160x10
180x10
200x10
200x10
---------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10

SS With

DB Raises (various)
10sX15
15sX15
15sX15
------------
3 sets tricep press downs & 3 sets straight arm pushdowns

--------------------------
M1 7:00am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat

M2 9:30am (985c/96p/59f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat

* 2 mi lunch walk

M3 1:30pm (1460c/142p/86f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat

M4 5:00pm (2250c/219p/131f)
12oz fatty salmon pan heated with 3oz mushrooms, 6oz steamed bro-collie
790 cals / 77g pro / 45g fat

[Plateauplower]

Tuesday 3/13/18
192.2 Lbs

Not a bad scale weight considering heavy dinner. Decent session today. I didn't really feel like 3x5 on squats so I changed it up a little today. Deads felt good, like I was firing correctly. Everything else was pretty good. great energy etc.

Squats 365x3. Wasn't thrilled running out of gas on rep 3



Squats
135x5
225x5
315x5
335x5
355x4
365x3

SS With

EZ Curls
70x10
80x10
90x10
100x10
100x8
---------------
Deadlift
135x5
225x5
315x5
405x5
425x3
455x3
365x5

SS With

DB Hammer Curls

35sX10
40sX10
45sX8
45sX8
----------------

Leg Extensions
150x10
170x10
170x10
170x10

Tri Set With

Leg Curls
95x10
110x10
115x10
115x10

Tri Set With

Decline Situps
BWx25
BWx25
BWx25

--------------------------
M1 7:00am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat

M2 9:30am (985c/96p/59f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat

2.5 mi lunch walk - (found a little antler for the dog!)

M3 1:30pm (1470c/144p/86f)
4.5oz spinach, 6oz spicy grilled chkn thighs, 2oz avocado, 45ml apple cider vinaigrette
485 cals / 48g pro / 27g fat

M4 4:30pm (1900c/170p/121f)
4 eggs, 2.8oz olive oil veg
430 cals / 24g pro / 35g fat

M5 5:45pm (2150c/209p/126f)
Dessert - 30g whey brownie with 6g PB2, 15g Casein frosting all made with almond milk, drank the rest of the 240ml.
250 cals / 39g pro / 5g fat

[Payton1221]

Thursday 3/8/18
191.8 Lbs

Well done!!! And summer is still a few months away

[Plateauplower]

Well done!!! And summer is still a few months away

Thanks, yep still have a good amount of time before it’s shirtless season, it was snowing yesterday, winter seems to be clinging on. I’m ready for warmer weather, my daughter has been asking when we can go fishing and camping lol. Not yet!

Wednesday 3/14/18
190.6 lbs.

Pretty much same weight trend as last week with a Wed drop on the scale. I’m up extra early for a very long work day, but I’ll bank some comp time on the books and keep building that up for when the weather finally cooperates so I can do something. Won’t get a gym session in today, but will try to get another walk in.

Dog was thrilled I found him a deer antler yesterday. He only put it down to eat dinner, set it next to his food bowl . The buck in the vid was a big 12 point, hopefully if I keep following the deer trails and checking the bedding areas I’ll find him a big antler instead of the little pring horn I found yesterday.

I’m kind of hungry this morning, hopefully coffee will turn that down a notch. I’ll probably swap my normal morning shake for solid food today in hopes of a little longer satiation for the calories.

M1 6:30am
4oz chkn B, 3oz avocado, 30g hemp seeds 15g powdered greens drink mutlis etc
500 cals / 48g pro / 32g fat

M2 9:15am (1035c/94p/67f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat

*2.5 mi Lunch walk

M3 1:30pm (1600c/142p/101f)
6oz spinach, 6oz spicy chkn thighs, 2.8oz olive oil veg, 60ml vinaigrette
565 Cals / 48g pro / 34g fat

M4 6:00pm (2250c/214p/138f)
Dozen eggs (2 whole, 10 whites), 3oz mushrooms, 2oz mozzarella / (then a few pork rinds with olive oil veg -est)
650 cals / 72g pro / 37g fat

[Plateauplower]

Thursday 3/15/18
192.0 lbs

Scale bumped back up from yesterday, I thought yesterday seemed a bit on the low, but I looked a little watery today, so perhaps I will be seeing a true 190 soon. Short term goal is I would like to be 185 by May 1st. That seems like a reasonable loss rate, on the low end really and I could very well exceed that, but that is the minimum Id like to achieve. I will not be concerned with muscle loss as long as I can train hard and don't see lifts start to tank. To me that is a primary indicator that something is "off" (poor recovery, calories too low etc) and muscle loss could become a risk. So far numbers are not looking promising for much more than a 1lb loss this week, but that's okay, that could be made up the following week and progress is being made.

I felt pretty good about the session, I made some minor tweaks and will only do landmine shoulder press 1X per week and Dips 2X per week. Might swap in a different row variant next week for DB rows, I can't bump the weight on the Oly handle unless I go to 155 and that would be too much. I wish the gym had a chest supported row machine, I'd like to keep my lower back out of my row movement on Thursday for lower back recovery between squats and deads on Tuesday and squats and RDLs on Friday...Maybe some landmine rows, cable rows, or use an incline bench as a makeshift chest supported row variant with a barbell IDK...

Shoulder was a little cranky initially, but seemed okay after I got going. Touched the end of the DB rack for a couple trial sets with the 100s, all reps slow and controlled. Might just go ahead and bring those into the mix soon and keep my BB bench days a little higher rep since the DBs seem a bit more shoulder friendly. Grabbed an extra couple reps on weighted pull-ups, but was struggling to match reps on the last sets, just where I want to be...

5:05-6:25am / 80 min /38 sets

DB Bench
60s10
75sX8
85sX8
95sX8
95sX7
95sX7
100sX5
100sX4

SS With

DB Rows
80sX10
100sX10
125sX8
125sX8
125sX8
----------------
Pull-ups (Various Grips)
BW+35 X 7
BW+35 X 7
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6

SS With

Dips
BWx10
BWx10
BWx10
BWx10
BWx9
-----------------
DB Shrugs (slow)
100sX15
100sX15
100sX12
100sX12

SS With

EZ Skull Crushers
80x10
90x10
100x7
100x7
----------------
DB Laterals
15sX20
15sX20
15sX15

SS With

Rear Delt Machine
75x12
85x12
85x12

-----------------------------

M1 7:00am
45g whey, 30g hemp hearts, 10g greens, 5g matcha green tea, multis & fish oil
375 Cals / 47g pro / 18g fat

M2 9:00am (910c/93p/53f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat

M3 12:30pm (1400c/140p/80f)
6oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 60ml seasoned vinegar dressing.
490 cals / 47g pro / 27g fat

M4 4:30pm (1925c/198p/105f)
Dozen eggs (2 whole, 10 whites), 3oz mushrooms 2.5oz mozzarella.
525 cals / 58g pro / 25g fat

+100 / 10p / 5f pb2. Dry. Right out of the jar. It was good

Totals 2025c/ 208p/ 110f

[Plateauplower]

Friday 3/16/18
190.4 lbs - well that’s weird back down today.....

Shaping up to me a great weekend, starting with a nice drop back down on the scale. Took the day off work today, have the makings for another batch of Gardineria (don’t know how to spell it) going to make it with avocado oil this time so the oil stays liquid when refridgerated. Have my 6yo daughters Girl Scouts “Daddy Daughter Dance” tonight, looking forward to that even though my suite is gonna be pretty loose. Have a lot of fun stuff planned for the weekend, should probably try to get some range time in at some point too. Got a couple more pairs of Lucky Athletic cut pants yesterday and another pair of Levi 541s arriving today, so I should be all set on pants unless I drop down to a 30” waist next the 32s are plenty roomy already.

Workout was good this morning, not much progress but felt worked, and energy was great (good sleep last night). Did some no handed squats after my worksets just because I havn5 for awhile. Definitely a different feeling and core work work.

5:05-6:15am
70 min / 30 sets.

Squats
135x8
225x8
315x8
315x8
315x8
135x10 no hands
135x10 no hands
185x10 no hands

SS with

Hammer strength preacher curl (PWO)
70x10
80x10
90x10
90x10
90x10
———————-
Leg press (PWO)
360x10
450x10
540x10
630x8
630x6

SS with

RDLs
135x10
225x10
275x8
315x6
315x6
——————————
Alt DB Curls
35sX10
40sX10
45sX8
45sX8

SS with

Decline sit-ups
BWx30
BWx25
BWx25
———————————

M1 7:00am
8oz bloody steak, 2 runny eggs - yum yum
500 cals / 58g pro / 30g fat

M2 10:45am (990c/105p/57f)
6oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 60ml seasoned vinegar dressing.
490 cals / 47g pro / 27g fat

M3 3:15pm (1450c/160p/82f)
6oz roasted chkn / 4oz avocado Cajun seasoning
460 cals / 55g pro / 25g fat

M4
Apparently chipotle (chit hole le) will be catering the daddy daughter dance so dinner will be something that will probably result in food poisoning for everyone
I plan to bring a protein and hemp seed shake in case of emergency. If it’s buffet style, I’ll eyeball portion some meat and guacamole, and keep it small. If it’s like premade burritos or something I’ll slip out to the car and slam shake and take a pass on the salmonella dinner....if I’m having a “cheat meal” is sure as fuk ain’t gonna be that slop when my favorite Mexican place is probably putting missing pictures of me on the wall


M4 6:30pm (2200c/220p/127f)
8oz? steak, chkn, pork mix, tong of greens, big scoop of guacamole, serving or so if mozzarella
750 cals / 60g Pro / 45g fat
All estimates, probably high est....
Was actually really good, meat was a bit too salty but seemed quality.


All the daughters ditched the dads to dance together.....Pretty much just running around screaming

[fittofattofit]

Got a walk in around lunchtime today to look for deer antlers for the dog to chew on. Didn’t find any antlers but when I kicked up the deer herd, none were wearing any so they must have dropped them. I’ll be getting out on more “walks” until I thoroughly cover the areas this herd hangs out. Pretty slow pace, but mixed terrain.

Scared a coyote about out of his fur, he was sleeping on a hillside, and I snuck up pretty close before he woke up pretty much at a full sprint . It looked like he covered about 75 yards before his feet touched the ground. He will be sleeping with one eye open for awhile.

So is a dear antler a real treat for a dog? Can imagine it's like a bone but maybe softer and a bit of marrow when fresh?
Always think of Coyotes as a desert animal ... how far away from the city is your stand?

FRIDAY!! 3/9/18
192.0 Lbs

Woke up kinda early (for me) today, but felt like a million bucks in the gym. Slightly higher cals yesterday, just felt stronger by a wide margin. Squats were great, 315x8 was easier than the sets of 5 on Tuesday which made me feel all warm and fuzzy...Everything went well and felt great. I was tempted to throw some weight on the bar after my planned work sets on squats, but then just decided to end on a positive of feeling good about hitting my desired reps. Have to go get beat on at a meeting in a bit, but feeling like I can take on the world right now....

5:05-6:20am 75 min / 30 sets

RDLs 315x6

I don't recall seeing you do theRDLs from that angle .... really getting deep with a great hip hinge and hammie stretch. Making that look weight through that range look like very easy work Tim!
And how did you get so close to the buck ... looked like you could have grabbed him

Squats 365x3. Wasn't thrilled running out of gas on rep 3

Ha ... you may have felt that 3rd rep slow down but that was 3 heavy reps knocked out on 12 seconds ... always a pleasure watching your squats because of your commitment, speed and consistency ... looked great to me , plus looking really trim in the vid
And smashed out 455 x 3 on the deads

Friday 3/16/18
190.4 lbs - well that’s weird back down today.....

Apparently chipotle (chit hole le) will be catering the daddy daughter dance so dinner will be something that will probably result in food poisoning for everyone
I plan to bring a protein and hemp seed shake in case of emergency. If it’s buffet style, I’ll eyeball portion some meat and guacamole, and keep it small. If it’s like premade burritos or something I’ll slip out to the car and slam shake and take a pass on the salmonella dinner....if I’m having a “cheat meal” is sure as fuk ain’t gonna be that slop when my favorite Mexican place is probably putting missing pictures of me on the wall

All the daughters ditched the dads to dance together.....Pretty much just running around screaming : p

Sounds familiar .... I hope the dads had some beers while the daughters ignored them
Slowly pegging away at that weight .... looks like you're going to hit the 180s sometime this week

[Plateauplower]

Saturday 3/17/18 - Happy St. Patrick’s Day!
190.4 lbs

Scale drop seems legit at this point. Guess the week might turn out a little better than I was thinking in terms of scale loss. I’m going to do some cardio and shoulder rehab this morning since I missed the gym Wed and will miss next Wed too for early starts at work. Daddy daughter dance was fun. Chopped all my veg for Giardinieria and it’s in the brine in the fridge. Need to drain, rinse, weigh it then add my seasonings, garlic, avocado oil, olives and stuff and figure out the macros on this batch. Not sure what the plan is today, freezing rain right now, so it won’t be working on my tan

Macros for avocado oil / veg
jalapeño peppers, green peppers, multi colored peppers, cauliflower, celery, red onion, carrots, garlic, green olives, oregano, seasonings etc, 2 big botttles cold pressed avocado oil (136 servings)

Veg (except olives and garlic cloves) are chopped small and soaked for 18 hrs or so in a stock pot with 2 cups of kosher salt, apple cider vinegar and water. Then drained and rinsed with water to get rid of salt, 2.5 cups of dried oregano, 6 cloves of fresh chopped garlic, 53 servings of green olives and 2 big bottles of avocado oil are added. Would have added 1/2 cup of crushed red pepper flakes, but apparently I’m out...then it sits for a day or two in fridge stirred occasionally until bottling in random saved glass jars.

Seems to be the best batch yet, I could eat it every meal.

Made 242oz (15 lbs.) /19,325 cals / 2,038g fat
2oz serving = 160 cals / 17g fat

Cardio incline treadmill LISS
60 min / 4.1 mi/ 675 cals

Shoulder mobility stuff - various

M1 8:45am
3 eggs, 4 mini turkey sausages
470 cals / 44g pro / 31g fat

M2 12:15pm (955c/105p/55f)
10oz wild fish, 4.5oz spinach 60ml vinegarette, 2oz avocado oil veg
485 cals / 61g pro / 24g fat

M3 4:15pm (1500c/151p/92f)
8oz sirloin steak, 2oz avocado oil veg
545 cals / 46g pro / 37g fat

M4 7:30pm (2050c/197p/111f)
6 oz chkn thighs, 1 Patty’s beer
550 cals / 46g pro / 19g fat

So is a dear antler a real treat for a dog? Can imagine it's like a bone but maybe softer and a bit of marrow when fresh?
Always think of Coyotes as a desert animal ... how far away from the city is your stand?


I don't recall seeing you do the RDLs from that angle .... really getting deep with a great hip hinge and hammie stretch. Making that look weight through that range look like very easy work Tim!
And how did you get so close to the buck ... looked like you could have grabbed him


Ha ... you may have felt that 3rd rep slow down but that was 3 heavy reps knocked out on 12 seconds ... always a pleasure watching your squats because of your commitment, speed and consistency ... looked great to me : ), plus looking really trim in the vid
And smashed out 455 x 3 on the deads


Sounds familiar .... I hope the dads had some beers while the daughters ignored them : p
Slowly pegging away at that weight .... looks like you're going to hit the 180s sometime this week

Ya my dog absolutely loves chewing on deer antlers. If I give him a rawhide bone he just carries them around and hides them/buries them if outside. He will sit and chew on a deer antler non stop. No marrow in them. Just calcium and whatever else. Coyotes are everywhere. That vid is inside one of the facilities where I work. There’s an area on the edge that looks like they could film “The Walking Dead” and that’s where all the wildlife lives. That’s pretty close to Chicago, in a fully developed urban area. I’m not sure why that buck let me get so close got close, he’s either stupid, fearless, or just kind of tame from living within the facility and being “safe”. I’ve seen a lot of signs of people feeding the deer, and he’s probably a 5 year old deer, the does and fawns usually run well before I get that close. I had a herd of about 15-20 deer running ahead of me the other day after I covered the areas looking for antlers.

Ya I don’t vid RDLs much, just grabbed one to see how my form was. 315 is manageable, it’s heavy enough to get work but I can still focus on my hamstrings. If I go too heavy on them I lose the hammy focus and start to use too much lower back.

On the squats the second rep at 365 felt really good, so it just made me mad that I hit a wall on the 3rd. After watching the vid, it was faster than it felt, probably should have tried for another rep.

No beer at the dance. It was mostly dads looking at their phones. We actually danced almost the entire time. My daughter decided it was more fun to be dance with me than run around screaming. I’m guessing because I really upped my game and was twirling her around, and tossing her around. Made my shoulder sore . The moms that were there told my wife yesterday about how I was about the only Dad dancing yesterday at their cookie booth thing, scored some bonus points there . 180s happened today

Sunday 3/18/17
189.6 lbs

I don’t think that weight will stick, pretty dry this morning and didn’t use it in the weekly numbers because I did the math yesterday and just used 6 days. The week turned out decent at an average weight of 191.3 lbs, for a loss of 1.5lbs from last weeks avg weight of 192.8 lbs. daily intake was around 2175, which means TDEE is holding steady just over 2900 cals/day. I’m shocked I’ve lost 23 lbs in 11 weeks and my metabolism isn’t broken from dat der “starvation mode” .

Today is cooking day, and I have skinless thighs soaking in Franks red hot, a big package of sirloin steaks, a fresh salmon for dinner and a fresh trout for sometime soon. I’m going to have to be careful with my last batch of Giardineria or whatever it’s called, it is amazing. I just want to eat the entire vat of it . Will probably get that bottled today. Great fat source though. Supposed to be nice out around 50 degrees. Hopefully get the family out for some outside time and wear out the crazy dog. We took him for a short walk yesterday in his new face harness thing that will prevent him from pulling my wife like she’s water skiing behind him when he sees a squirrel or anything else that interests him (cause he’s an azzhole like that...I call it his Hannibal Lecter mask and he HATES it because he physically cannot pull. If he tries it just pulls his head sideways or down or something pretty funny. He spent most of the walk trying to bite at it. It’s got a thing that goes over his nose, and behind his head, he looked crazy snapping at the air, spinning around trying to paw it off. It’s for his benefit though so my wife can actually walk him, he’s way too strong for her now when he decides to go after a squirrel etc. He’s pretty good for me on the leash after just a few times of him jerking my arm and I jerk him back hard enough that he about does a back flip. Dog is very smart but extremely hard headed, I swear he’s from a wild dog lineage. I gave him a bone from a spiral ham yesterday and he went and buried it for later, that’s gonna smell nice in a few days....

M1 7:30am
3 eggs, 4 mini turkey sausages
470 cals / 44g pro / 31g fat

M2 11:30am (1100c/102p/73f)
10oz sirloin steak, 2oz avocado oil veg
630 cals / 58g pro / 42f

*2mi family nature hike

M3 2:30pm (1500c/149p/92f)
4.5oz spinach, 6oz spicy chkn thighs, 45ml vinegarette
400 cals / 47g pro / 19g fat

M4 5:30pm (2150c/212p/130f)
10oz salmon, 6oz bro-collie
650 cals / 63g pro / 38f

[Payton1221]

Today is cooking day, and I have skinless thighs soaking in Franks red hot

Meier's around here sells a Franks Kickin' BBQ sauce that's really good too, and I've been eating some Caribbean Jerk sauce that's not too bad.

[Plateauplower]

Meier's around here sells a Franks Kickin' BBQ sauce that's really good too, and I've been eating some Caribbean Jerk sauce that's not too bad.

I use the Franks red hot because it doesn’t have any carbs, just peppers and vinegar. It turns out great on boneless skinless chicken thighs. They are pretty much like hot wings but no bones. I add a little garlic powder and Cajun seasoning while they are grilling, and cook them until the edges start to get crispy. I found the thighs marked down to $1.48/lb so I grabbed 30lbs. All my freezer space is pretty much at capacity with bargain meats right now .

Monday 3/19/18

190.2 lbs
Have a 7am meeting at a remote facility which really sucks on a Monday because that’s bring my weeks worth of food to work day, plus I could be stuck at this place for awhile so I need to prep a couple meals. Might be eating cold steak, and plain cold chkn thighs, but I’ll manage.

Going to take BB bench by feel today. I think pushing on that lift could be contributing to the shoulder discomfort so perhaps a slightly lighter load will help. I hate to lower intensity in a deficit, but I think I can get a little extra intensity bumping up my DB bench on Thursdays. Ordered some Cissus to try out for improved joint health. Pretty inexpensive so worth a shot along with the high potency turmeric I’ve been taking.

5:05 - 6:20 / 75 min / 43 Sets
What I lacked in intensity today, I tried to make up with volume. Pretty much took all of my reps slow on presses, amazing the difference it makes on the shoulder having just the perfect bar path on bench, and stopping before I start to really struggle. Overall it was okay, punched the clock and put in that half of the work.

BB Bench
135x10
185x10
205x8
225x6
225x5
185x10

SS With

BB Rows
135x10
185x10
235x8
235x8
235x7
185x10
---------------
Lat Pull-downs
160x10
180x10
200x10
200x9
200x9

SS WIth

Landmine Isolateral Shoulder Press (PWO)
45x10
55x10
65x8
65x7
--------------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10

SS With

DB Laterals
12.5sX20
15sX20
15sX20
15sX15
-----------------
Rear Delt Mach
70x15
85x12
85x12

SS With

DB Flys
45sX10
45sX10
45sX10
---------------
Straight arm pushdowns TUT
50x12
57.5x12
65x10
65x8

SS With

Reverse grip single handed cable triceps pushdown TUT
15x8
15x10
15x10

---------------
M1 7:00am
45g whey, 30g hemp hearts, 10g powdered greens
375 cals / 47g pro / 16g fat

M2 9:15am (915c/93p/53f)
8oz sirloin steak (6.5 cooked), 2oz avocado oil veg
540 cals / 46g pro / 37g fat

*2.5 mi lunch walk

M3 1:00pm (1375c/144p/75f)
6.5oz Grilled spicy chkn thighs, 4.5oz spinach, 45ml vinaigrette
460 cals / 51g pro / 21g fat

M4 4:30pm (2050c/213p/113f)
10oz salmon, 9oz bro-collie
675 cals / 69g pro / 38g fat

+ pork rind with avocado oil veg
100c / 1p / 10f

Totals: 2150 cals /214g pro /123g fat

[ajdahlheimer]

Going to take BB bench by feel today. I think pushing on that lift could be contributing to the shoulder discomfort so perhaps a slightly lighter load will help. I hate to lower intensity in a deficit, but I think I can get a little extra intensity bumping up my DB bench on Thursdays. Ordered some Cissus to try out for improved joint health. Pretty inexpensive so worth a shot along with the high potency turmeric I’ve been taking.

Just an FYI--what really seemed to improve the pain in my shoulder over the last year or so was varying the type of benching I was doing each lifting cycle. I do 12 weeks, deload, and then start another 12 cycle for example.
So for my first 12 weeks, all I did for benching was incline bench with regular barbell. When that cycle was over, I only did flat bench with Swiss bar the following 12 weeks. After that you can mix in decline benching w/either bar, incline with Swiss (really interesting lift IMO), close-grip, flat, etc. I'll also mix in some dumbbell work, which never really irritated my shoulder (mainly due to the fact that my dumbbells only go up to 60 pounders so obviously very light).

I know when I used to do combinations of flat, incline, decline, Swiss bar, close-grip, etc. all in the same workout weekly--my shoulder seemed to get a lot more inflamed/achy. So just kind of picking one main benching exercise and sticking with it for a cycle has helped a lot. Also, I've taken turmeric capsules for a couple years now and they help a ton with just general muscle inflammation.

-AJ

[Plateauplower]

Just an FYI--what really seemed to improve the pain in my shoulder over the last year or so was varying the type of benching I was doing each lifting cycle. I do 12 weeks, deload, and then start another 12 cycle for example.
So for my first 12 weeks, all I did for benching was incline bench with regular barbell. When that cycle was over, I only did flat bench with Swiss bar the following 12 weeks. After that you can mix in decline benching w/either bar, incline with Swiss (really interesting lift IMO), close-grip, flat, etc. I'll also mix in some dumbbell work, which never really irritated my shoulder (mainly due to the fact that my dumbbells only go up to 60 pounders so obviously very light).

I know when I used to do combinations of flat, incline, decline, Swiss bar, close-grip, etc. all in the same workout weekly--my shoulder seemed to get a lot more inflamed/achy. So just kind of picking one main benching exercise and sticking with it for a cycle has helped a lot. Also, I've taken turmeric capsules for a couple years now and they help a ton with just general muscle inflammation.

-AJ

I generally only do one compound chest pressing movement per session 3-4 work sets. Last time I tried incline it was no good on shoulder, but should probably try again. For now I will just lighten it up a little on the barbell. They felt good today, I took each rep very slow and kept the bar path perfect and no issues. I would love a swiss bar to be able to use that hammer grip. DBs seem like a good work around to me too, but they only go to 100s, which is fine for right now, but would be nice if they went a little higher. I will mix CGBP in again at some point primarily as a triceps movement.

I have been taking 1000 mg Tumeric and just ordered some Cissus which is also supposed to help according to Induced Drag. Worth a shot, its pretty cheap, reviews looked promising.

[ajdahlheimer]

I would love a swiss bar to be able to use that hammer grip. I will mix CGBP in again at some point primarily as a triceps movement.

CGBP with the Swiss bar (using the narrowest grip) is a really fun one fwiw.

I have been taking 1000 mg Tumeric and just ordered some Cissus which is also supposed to help according to Induced Drag. Worth a shot, its pretty cheap, reviews looked promising.

Well if ID recommends it, then you know it has to be bullsh-t!

I've taken the two-per-day Osteo Bi-Flex for a couple years now. That stuff works well.

[Plateauplower]

CGBP with the Swiss bar (using the narrowest grip) is a really fun one fwiw.

Well if ID recommends it, then you know it has to be bullsh-t!

I've taken the two-per-day Osteo Bi-Flex for a couple years now. That stuff works well.

I've only messed with a Swiss bar once at a PL gym by where I grew up (Think it was a home fabricated model). Awkward AF, but I like that hammer grip, and it would be great right now for the shoulder.

LOL, he seems like a he does a lot of research on things before recommending them, figured its worth a try. I bought a bottle of capsules and ended up buying a jar of powder too since the dose is around 4-6g day to be effective according to what I read. Never tried Osteo-Bioflex, I'm going to run with the Cissus first and see if it helps. Want to be able to singularly identify what helps if anything turns out to be effective.

Tuesday 3/20/18
190.4 Lbs

Decent day in the gym, I felt really strong until my heaviest sets and lost a rep on squats and deads, but probably just a high gravity day and I didn't really push myself to death rep range. I worked hard and feel like I got some decent training in. Was going to do a lot more volume at 315 on deads, something similar to 5/3/1 BBB (5x10 @315) but just did one set and moved on to my ISO stuff. Maybe next week, or every other week I'll ramp up some lighter weight volume.

Squats
135x5
225x5
315x5
335x5
355x4
365x2
185x10 (no hands)

SS With

EZ Curls
70x10
80x10
90x10
100x10
100x9
---------------
Deadlift
135x5
225x5
315x5
405x5
455x2
365x5
315x10

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8

&

Reverse Curls (TUT -Wrists weak link)
40x10
50x10
60x8
---------------
Leg Extensions (Slow)
150x12
170x10
170x10
170x10

Tri Set

Leg Curls (Slow)
95x12
110x10
115x10
115x10

Tri Set

Decline Situps
BWx25
BWx25
BWx15 (STEEP decline some girl changed in on me, and I worked in for last set)

M1 7:00am
45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
355 Cals / 47g pro / 16g fat

M2 9:30am (955c/93p/61f)
6.5oz sirloin/2.5oz Avocado oil Giardiniera
600 Cals/ 46g pro / 45g fat

M3 2:00pm (1475c/140p/93f)
8oz fatty salmon (last of that), 1/2 serving pork rinds
520 cals / 47g pro / 32g fat

M4 5:15pm (2175c/218p/130f)
10oz trout, 9oz bro-collie with 14g whipped olive oil butter
700 cals / 78g pro /37g fat

[raynerd]

Great work going on buddy, still holding some really good strength as the scale sheds the pounds! Squats and deads are usually such a grind in a deficit but the forward progress you will make when this is all said and done is going to be fantastic!

[Plateauplower]

Great work going on buddy, still holding some really good strength as the scale sheds the pounds! Squats and deads are usually such a grind in a deficit but the forward progress you will make when this is all said and done is going to be fantastic!

Yea still making good progress on the diet, it’s never been so easy for me, this is great. Heavy squats and deads kinda suck no matter what, I don’t look forward to my heavy sets even when in a surplus and making progress . I should gain back any strength lossses pretty rapidly when this cut is all done. It might be awhile though, if it keeps being this comfortable to diet I’ll probably ride it out and get shredded. It will slow down or I will slow it down eventually, so it could be late summer early fall by the time it’s done.

Wednesday 3/21/18
189.4 lbs

Have an early start for work today so my 5am date with the treadmill will be canceled today, or rescheduled might be able to slip it in later. Otherwise I’ll just try to get some walking in at work.

M1 8:00am
6.5oz sirloin/2.5oz Avocado oil Giardiniera
600 Cals/ 46g pro / 45g fat

* Cardio LISS 6-10% Incline / 4-4.3 mph
60 Min / 4.2 mi / 750 cals

M2 11:30am (955c/93p/61f)
45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
355 Cals / 47g pro / 16g fat

M3 1:30pm (1355c/140p/80f)
4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
400 cals / 47g pro / 19g fat

M4 5:15pm (2050c/213p/126f)
Dozen eggs (10whites/2whole), omelet with 3oz mushrooms, 2 turkey sausages, 1.25oz mozzarella, 7g butter...then 1/2 serving of walnuts
695cals / 73g pro / 46g fat

[Payton1221]

Wednesday 3/21/18
189.4 lbs

Wow. I can't recall ever seeing a lower weight. Is there a target weight or will it be a "I know it when I see it" kind of thing?

[Plateauplower]

Wow. I can't recall ever seeing a lower weight. Is there a target weight or will it be a "I know it when I see it" kind of thing?

Last year I didn't dip below 200, but 2016 I went down to 187, 2015 186 but both were MUCH later in the year, and that was pretty much a brief low. I am going to take it further this year, how far I don't know, kind of depends on how it goes. I'd like to get pretty lean though, I've toyed with the idea of doing a Natty Masters show (big maybe there) if I can get down to stage conditions, learn how to pose and will need to spend time doing mock peaks to see what I need to do in terms of carbs to fill out and not spill over and look soft and puffy. Just as a guess, and based on what a guy that's prepping for a comp at my gym told me that would take about another 20lbs (high 160s to 170) if I don't lose much muscle on the way down. I'd like to keep the pace a little more rapid until the mid to low 180s. I think Realistically I could be 180 by June and I would look pretty lean for walking around at that weight but its hard to say. I know we always carry WAY more fat than we think we do so its really hard to say... This diet has been by far FAR the most comfortable I've ever been and I feel great right now so I have no reason at all to stop..

Thursday 3/22/18
189.4 Lbs

5:05 - 6:20am / 75 min / 39 sets

Decent day in the gym, energy was great and I felt good and made a little progress on some things. A little extra volume doing some fluff / shoulder rehab at the end. Overall it was good, added some rest pause reps to pull-ups, dips felt awesome today, shoulder felt very stable doing them and I might actually add some weight at some point which is a good sign, I love the movement...I reduced weight on DB rows and added some reps. the oly handle loaded with 25lb plates to get it to 125 (128 actually) shortens the top of the ROM and prevents me from getting as good of a feeling and squeeze. I'll eventually swap these out for something else that's easy on the lower back....


DB bench 100sx7


DB Bench
65sX10
80sX10
90sX8
100sX7 (vid)
100sX6
100sX5

SS With

DB Rows
80sX10
100sX10
100sX12
100sX12
100sX12
---------------
Pullups (Various grip)
BW+35 X 7
BW+35 X 7
BW+35 X 6
BW+35 X 7 (6+1 RP)
BW+35 X 7 (6+1 RP)
BW+35 X 6

SS With

Dips (Slow)
BWx12
BWx12
BWx10
BWx10
BWx9
-------------
EZ Skull Crushers
80x10
90x10
100x8
100x7
100x6

SS With

DB Shrugs
100sX15
100sX15
100sX15
100sX15
---------------
Rear Delt Mach
70x15
85x12
85x12

SS With

DB Laterals
15sX20
15sX20
15s15

&

DB BTN Tricep Extensions (TUT)
55x10
55x10

M1 7:00am
45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis 2g fish oil
375 Cals / 47g pro / 18g fat

M2 8:45am *HUNGRY (975c/93p/63f)
6.5oz sirloin/2.5oz Avocado oil Giardiniera
600 Cals/ 46g pro / 45g fat

* 2 mi Antler walk -no luck

M3 12:30pm (1375c/140p/82f)
4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
400 cals / 47g pro / 19g fat

M4 2:30pm (1850c/165p/123f) Hungry Today, will try to keep it under 2500 cals.....
1oz pork rinds, 2.5oz Avocado oil Giardiniera, 1 serve turkey peperoni
475 Cals/ 25g pro / 41g fat

M5 5:00pm (2300c/207p/147f)
6oz ham, 2 eggs
450 cals / 42g pro / 24g fat

[Payton1221]

Just as a guess, and based on what a guy that's prepping for a comp at my gym told me that would take about another 20lbs (high 160s to 170) if I don't lose much muscle on the way down. I'd like to keep the pace a little more rapid until the mid to low 180s. I think Realistically I could be 180 by June and I would look pretty lean for walking around at that weight but its hard to say. I know we always carry WAY more fat than we think we do so its really hard to say... This diet has been by far FAR the most comfortable I've ever been and I feel great right now so I have no reason at all to stop..

If you feel somewhat accurate with calculating or estimating your current bodyfat (calipers, visual chart, or perhaps even the Navy's measurement calculator), you could mathematically approximate how much weight to lose to get to __% bodyfat but you should probably estimate a small portion of your weightloss between now and then could be lean mass. But that's not necessary and you can just keep going because as you wrote, you feel great and have no reason to stop. You carry enough mass to be very impressive when lean!!!

[Plateauplower]

If you feel somewhat accurate with calculating or estimating your current bodyfat (calipers, visual chart, or perhaps even the Navy's measurement calculator), you could mathematically approximate how much weight to lose to get to __% bodyfat but you should probably estimate a small portion of your weightloss between now and then could be lean mass. But that's not necessary and you can just keep going because as you wrote, you feel great and have no reason to stop. You carry enough mass to be very impressive when lean!!!

I really don't care to try to be precise in regard to actual body fat percentage right now. In reality it wouldn't even matter much if I were to try to actually compete in regard to actual accurate percentage, since specific percentage will look a little different person to person anyway (obviously would need to be in single digits because natty contest success would hinge on being very well conditioned rather than size). The weight I am estimating is based on my height and what others step on stage at for natty comps. Since I don't think of myself as an "outlier" I figure that's close enough for now in terms of what I need to lose. Losing some LBM is absolutely going to happen, no doubt. I am pretty confident I can keep from losing very much actual muscle if I "do it right" but there will be LBM loss due to fluid, etc etc...

I actually got a very nice compliment at the gym today, one of the morning guys said I was getting huge, which was nice to hear when dieting. I told him its just an illusion from getting leaner. He asked what I weighed and I told him 190 and was shocked said he thought I weighed 240 , I've been 240+ before, not a good look on my 5'9" frame , especially considering I had taken about a decade off training when I was up there...I hope I can look good when I get lean, its funny my skin seems to be doing better with the higher fats for sure, when I would run them lower, I had loose skin around my waist at this bodyweight. Not an issue yet which is a good sign.


Friday 3/23/18
190.0 Lbs (ham weight/ extra sodium yesterday)

Good session today, Amazon delivered new UA gym shirts, new headphones, new knee sleeves, good times. Like the new gym shirts enough that ordered 6 more old Wal-Mart Russell athletic shirts were getting pretty rough after 2 years of abuse. Put in the work, made a little progress bumped a couple sets of preacher curls and my last set of RDLs to feel out a 10lb bump (felt like more than 10, but I'll work it up). Did a couple sets of no handed squats after my work sets, great core work.

Squats
135x8
225x8
315x8
315x8
315x8
185x10 No hands
225X8 No Hands

SS With

HS Preacher Curls
70x10
80x10
90x10
90x10
95x8 (5lb bump)
95x8
---------------
Leg Press
360x10
450x10
540x10
630x8
630x7

SS With

RDLs
135x10
225x10
275x8
315x6
325x5
-------------
ALT DB Curls
35sX10
40sX10
45sX8

Decline Sit-ups
BWx25
BWx25
BWx25
------------------

M1 7:00am
45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis 2g fish oil
375 Cals / 47g pro / 18g fat

M2 9:45am (975c/93p/63f)
6.5oz sirloin/2.5oz Avocado oil Giardiniera
600 Cals/ 46g pro / 45g fat

M3 12:45pm (1550c/154p/95f)
9oz bro-collie with 14g olive oil butter, 7oz spicy chkn thighs
575 cals / 61g pro / 32g fat

M4 5:00pm (2060c/202p/124f)
3 eggs over easy, over 6oz ham
510 cals / 48g pro /29g fat

+ a couple oz of chkn B coming out of crockpot when shredding it.
115c / 18p / 2f

Totals 2175 cals / 220g pro / 126g fat

[Plateauplower]

Saturday 3/24/18
188.4 lbs

Little later weigh-in and kind of dry / thirsty this morning. We have a meal out planned for today at lunch with wife’s family to see the Easter Bunny. It’s at Home-Run Inn Chicago pizza place. Shouldn’t be too hard to navigate through that, they have a Buffett that is heavy on pizza, pasta etc, but I should be able to find some food that will work. Hitting fat and sodium in that meal certainly won’t be a problem, I’ll probably try to adjust my feeding times so I’m not super hungry when we get there to make eyeballing portions a little easier/more realistic .

Going to hit my cardio session at the gym this morning. It’s going to be a nasty day outside, looking forward to the weather changing and having weekend activity outside replace indoor treadmill (although I don’t mind it really, just crank on some music and watch news for an hour). Numbers looking decent so far for the week. Should be 1.5 lb loss or so which is the target.

Cardio LISS/HIIT
60 min / 4.75 mi / 750 cals
BW x 40 pull-ups and some dips just for fun.

M1 9:45am
5oz chkn b shred, 2.5oz Giardiniera
425 cals / 43g pro / 27g fat

M2 12:15pm (1000c/93p/63f)
Home run inn - Chicken capri -sans bun (chkn b 6oz maybe 3oz mozz , naked salad - greens & cucumbers
575 cals / 50g pro / 35g fat (estimated)

M3 3:15pm (1550c/148p/93f)
6oz sirloin, 9oz bro-collie with 14g olive oil butter
550 cals / 55g pro / 30g fat

M4 5:30pm (2100c/198p/128f)
3 eggs, 6oz ham, couple walnuts
550 cals / 50g pro / 35f

Totals:2100 cals /198g pro / 128g fat

[fittofattofit]

Ya my dog absolutely loves chewing on deer antlers. If I give him a rawhide bone he just carries them around and hides them/buries them if outside. He will sit and chew on a deer antler non stop. No marrow in them. Just calcium and whatever else. Coyotes are everywhere. That vid is inside one of the facilities where I work. There’s an area on the edge that looks like they could film “The Walking Dead” and that’s where all the wildlife lives. That’s pretty close to Chicago, in a fully developed urban area. I’m not sure why that buck let me get so close got close, he’s either stupid, fearless, or just kind of tame from living within the facility and being “safe”. I’ve seen a lot of signs of people feeding the deer, and he’s probably a 5 year old deer, the does and fawns usually run well before I get that close. I had a herd of about 15-20 deer running ahead of me the other day after I covered the areas looking for antlers.

It's always good to see wildlife thriving in the city ... wouldn't expect so many deers in the middle of Chicago though
Nice to have a ready pool of antlers to collect

Ya I don’t vid RDLs much, just grabbed one to see how my form was. 315 is manageable, it’s heavy enough to get work but I can still focus on my hamstrings. If I go too heavy on them I lose the hammy focus and start to use too much lower back.

Great form on your vid Tim ... most people doing RDLs do go too heavy and don't keep that hammie focus. 315 is a really solid weight for such tight form

No beer at the dance. It was mostly dads looking at their phones. We actually danced almost the entire time. My daughter decided it was more fun to be dance with me than run around screaming. I’m guessing because I really upped my game and was twirling her around, and tossing her around. Made my shoulder sore : D. The moms that were there told my wife yesterday about how I was about the only Dad dancing yesterday at their cookie booth thing, scored some bonus points there ; ). 180s happened today : eek:

So many Brownie points!

I use the Franks red hot because it doesn’t have any carbs, just peppers and vinegar. It turns out great on boneless skinless chicken thighs. They are pretty much like hot wings but no bones. I add a little garlic powder and Cajun seasoning while they are grilling, and cook them until the edges start to get crispy. I found the thighs marked down to $1.48/lb so I grabbed 30lbs. All my freezer space is pretty much at capacity with bargain meats right now : p.

Monday 3/19/18

5:05 - 6:20 / 75 min / 43 Sets
What I lacked in intensity today, I tried to make up with volume. Pretty much took all of my reps slow on presses, amazing the difference it makes on the shoulder having just the perfect bar path on bench, and stopping before I start to really struggle. Overall it was okay, punched the clock and put in that half of the work.

That's an awesome deal on the chicken thighs ... a quick calculation makes that 1000g protein for $15!
And good move keeping the pressing slow and controlled = plenty of TuT and shoulders staying sweet

Tuesday 3/20/18
190.4 Lbs

Decent day in the gym, I felt really strong until my heaviest sets and lost a rep on squats and deads, but probably just a high gravity day and I didn't really push myself to death rep range. I worked hard and feel like I got some decent training in. Was going to do a lot more volume at 315 on deads, something similar to 5/3/1 BBB (5x10 @315) but just did one set and moved on to my ISO stuff. Maybe next week, or every other week I'll ramp up some lighter weight volume.

Thursday 3/22/18
189.4 Lbs

5:05 - 6:20am / 75 min / 39 sets

Decent day in the gym, energy was great and I felt good and made a little progress on some things. A little extra volume doing some fluff / shoulder rehab at the end. Overall it was good, added some rest pause reps to pull-ups, dips felt awesome today, shoulder felt very stable doing them and I might actually add some weight at some point which is a good sign, I love the movement...I reduced weight on DB rows and added some reps. the oly handle loaded with 25lb plates to get it to 125 (128 actually) shortens the top of the ROM and prevents me from getting as good of a feeling and squeeze. I'll eventually swap these out for something else that's easy on the lower back....


DB bench 100sx7

Under 190 now and still squatting 365 and deadlifting 455 for reps
From on the DB bench looks perfect to me ... great range and tight!

I actually got a very nice compliment at the gym today, one of the morning guys said I was getting huge, which was nice to hear when dieting. I told him its just an illusion from getting leaner. He asked what I weighed and I told him 190 and was shocked said he thought I weighed 240 , I've been 240+ before, not a good look on my 5'9" frame , especially considering I had taken about a decade off training when I was up there...I hope I can look good when I get lean, its funny my skin seems to be doing better with the higher fats for sure, when I would run them lower, I had loose skin around my waist at this bodyweight. Not an issue yet which is a good sign.

Hard work in the kitchen paying off!
Would be cool to see you compete in a BB contest

[grouchyjarhead]

Under 190 now, that's awesome.

[Plateauplower]

It's always good to see wildlife thriving in the city ... wouldn't expect so many deers in the middle of Chicago though : p
Nice to have a ready pool of antlers to collect

Great form on your vid Tim ... most people doing RDLs do go too heavy and don't keep that hammie focus. 315 is a really solid weight for such tight form.

That's an awesome deal on the chicken thighs ... a quick calculation makes that 1000g protein for $15!
And good move keeping the pressing slow and controlled = plenty of TuT and shoulders staying sweet : )

Under 190 now and still squatting 365 and deadlifting 455 for reps : )
From on the DB bench looks perfect to me ... great range and tight!

Hard work in the kitchen paying off!
Would be cool to see you compete in a BB contest

Yea the deer have little sanctuaries. There’s actually a much larger population in the forest preserves than where I hunt. Every once and awhile they have to cull them because without hunting they tend to overpopulate and start getting diseased (they can’t spread out really beyond the various preserves).

I’ve been trying to keep from really tight on all my lifts. Injuries suck and I don’t need another. Haven’t lost too much yet, but lifts are down some, part of that is being more careful with form too, avoiding death reps sometimes while still trying to get plenty of hard work in.

Kitchen work has been easy, really enjoying what I’m eating and not starving all day.

Under 190 now, that's awesome.

Yep, well ahead of where I usually am by the this time of the year. I’ll be in speedo shape by summer at this rate .

Sunday 3/25/18
188.4 lbs

Closing out the week likely with a rest day. It was pretty good, scale loss is still moving along faster than expected. Average weight for the week is 189.5 lbs for a loss of 1.8lbs from last weeks average of 191.3 lbs. Average calories for the week were about 2150, which indicates my TDEE was 3050 cals/day. In reality it would be a little closer to 3100 since I don’t count cals from coffee or intra wo drink of BCAAs and usually a scoop of pre-wo mixed in.

It seems unquestionable that there is some kind of metabolic advantage eating this way for me, both in terms of TDEE increase as well as hunger control. I’ve tracked my intake accurately for almost 4 years now, and I’ve never had a TDEE this high, or felt as comfortable in a deficit. Even when the deficit was only resulting in .5 lb per week, I would be much hungrier and pretty miserable by now eating my normal 100-125 grams of carbs per day at about the same total calories, slightly higher protein and much less fat. Way ahead of schedule in terms of goals, good place to be.

Probably rest today and recover from a solid week of training. Already got my chkn b and beef stew meat cooked for the week. Probably cook some salmon or trout today and take it easy. Weather is going to be crappy again here, but I think it’s supposed to warm up through the week. Will have a nice short work week with Jury duty on Thursday and taking Friday off.

M1 7:30am
Dozen egg omelet (10 whites & 2 whole) 3oz ham, pinch of spinach, 1oz shredded Mexican blend cheese
550 cals / 69g pro / 28g fat

M2 10:30am (975c/112p/55f)
5oz chkn b shred, 2.5oz Giardiniera
425 cals / 43g pro / 27g fat

M3 1:30pm (1475c/166p/81f)
5oz lean stew meat, 9oz bro-collie with 14g olive oil blend butter
500 cals / 54g pro / 26g fat

M4 5:00pm (2100c/226p/121f)
10oz Trout, 6oz sautéed mushrooms with 1.5oz spinach, garlic, seasonings
625 cals / 60g pro / 40g fat

+ some nuts & feta cheese
200 cals / 5p / 15f

Totals 2300 cals / 231g protein / 136g fat

[raynerd]

Killing that diet skinny Awesome sessions and awesome to be 188 already!