My Leangains Cut

[sarasayshi]

Subbed for the amazing food pr0n and because IF totally rocks my world. I think your photos and meals are amazing and giving me ideas for when I get bored of the foods I eat.

[Gordon Bombay]

Slow bulk as in 2 week bulk 2 week cut? Or just eat slightly above maintenance?

[66jzmstr]

Subbed for the amazing food pr0n and because IF totally rocks my world. I think your photos and meals are amazing and giving me ideas for when I get bored of the foods I eat.

Thanks, Sara! Glad to hear some of this might liven up a meal or two of yours (repped!).

Slow bulk as in 2 week bulk 2 week cut? Or just eat slightly above maintenance?

My bad GB, as I was a little unclear there. I aim to cut through August or September, and then after that I'll switch to my best interpretation of a Leangains bulk (workout days anove maintenance, rest days somewhere near maintenance) sometime in fall.

[66jzmstr]

Friday, 7-1-11: Workout Day & Weigh-In

First regular-sized dose of CL REDuction PM. I fell asleep within 15 minutes of getting in bed and woke within 10 minutes of my alarm. Much better than last week, and far closer to my norm.


=WEIGH-IN=
My first one! I weighed myself eight days ago at a starting weight of 184.2lbs. This afternoon before breaking my fast, I weighed myself at 178.1lbs. I understand and concede the bulk of this loss is water weight, glycogen stores in muscle and stomach content, but I'm pretty confident in claiming no muscle has been lost, as all my lifts improved since beginning the cut. 6.1lbs in my first eight days. I'm pretty pleased so far, but I understand further weeks won't show as dramatic results.


Lunch: Broke the fast just before 3pm today. Today's lunch was rather spartan to allow for indulging tonight with my cousins over. A whole yellow bell pepper chopped up, topped with a can of wild Alaskan salmon, then seasoned with lemon juice and Mrs. Dash. I topped that with three tablespoons of light sour cream. 10 raspberries to finish. (shown below)

Macros (301cal)
10 CHO (net)
9 F
41 P




Pre-Workout: The usual - a small banana, a heaping scoop of Optimum Nutrition whey (cake batter flavor) mixed in eight ounces of non-fat, organic milk.

Macros (300cal)
36 CHO (net)
1 F
33 P


=WORKOUT=
Forward Lunges: 160 x 6, 140 x 7, 120 x 8
Weighted Dips: 80 x 6, 75 x 5, 70 x 5
Standing Calf-Raises: 120 x 4, 105 x 4, 90 x 4
[Note: the "80" in weighted dips represents the added weight of kettlebells, hung from chained weight belt. The "80" for weighted dips represents the added pounds via kettlebells to the chain on the weight belt. Standing Calf-Raises are done one leg at a time: explosive up, pause 2sec at top, 2sec for the way down, 2sec at the bottom before repeating.]



Dinner: (8:00) Simple yet filling, and tonight's Friday, so even though I still keep things within my macros, I get take-out! Two lamb & beef gyros. Nearly a whole cup of Drumstick and nearly a whole cup of cookie dough ice cream.

Macros (1590cal)
200 CHO (net)
38 F
97 P


Daily Totals: 2191cal, 261 CHO (246 net), 48 F, 171 P


Notes Today

I calculated it out, and I rounded it out to a max deficit of 700 or so for me. I'm currently averaging a daily deficit of 786 calories when using this newer 2600 maintenance (as opposed to the 2300 I'm currently working off of). Lifts are still improving, but I bet catabolic effects aren't an on/off switch, implying they would begin to set in over time. Hmm ... I might just bump up calories 200 a day (still a 586cal daily deficit), especially considering I've found myself downing more protein shakes than I'd like just to hit my protein targets. I'll stick it out until my first weigh-in Friday just to see my results on this deep deficit though, and then bump up calories that evening.

The above quotation from a few days ago is what I wrote after learning my caloric deficit was deeper than I had thought since I was working off an inaccurate maintenance of 2300cal, not 2600cal. After seeing the results of my first weigh-in, I have decided to bump up daily calories only by 100, instead of 200. This will results in 1700 on rest days and 2200 on workout days going forward beginning today.

[sarasayshi]

Thanks, Sara! Glad to hear some of this might liven up a meal or two of yours (repped!).

Thanks and repped back! Your Friday photos must have hit their bandwidth limit and I missed viewing them them. I'll have to imagine how tasty they looked! lol

[66jzmstr]

Thanks and repped back! Your Friday photos must have hit their bandwidth limit and I missed viewing them them. I'll have to imagine how tasty they looked! lol

Thanks, Sara! I also appreciate the heads-up on the photo, too. It's working for me now, so hopefully it is for others, too.

[66jzmstr]

Saturday, 7-2-11: Rest Day

I didn't get to sleep until 1am, but I got eight hours of solid sleep, waking up fully rested. My cold is nearly gone, and the lower back is slowly improving.

Lunch: (2:30) I broke my fast with a big pork shoulder, leftover rotisserie chicken topped with sour cream, some cherry tomatoes and then a mix of blackberries, blueberries and raspberries for dessert. I forgot to throw in some prosciutto, so it's a bit lower on both protein and calories than my normal rest day lunches.

Macros (715cal)
12 CHO (net)
40 F
77 P


Dinner: (8:30pm) Wild Alaskan salmon fillet, hunks of prosciutto, a stick of organic turkey jerky, a Mexican salad (greens topped with bell pepper, shredded cheddar, sour cream, pork rinds and habanero), blackberries, raspberries and eight ounces of almond milk with ON cookies 'n' cream casein.

Macros (988cal)
19 CHO (net)
47 F
106 P





Daily Totals: 1703cal, 43 CHO (31 CHO net), 87 F, 183 P


Notes Today

• My first rest day at my bumped up 1700-calorie mark. It's only 100cal more, but it feels like less of a crunch.
• Still stoked on losing 6.1lbs in my first eight days.

[DLEHMA]

Nice job how are you looking in the mirror?

[66jzmstr]

Nice job how are you looking in the mirror?

Thanks, DLEHMA. Leaner, a little more definition, but lower abs are still holding on to their excess, so still no definition there.

[DLEHMA]

Thanks, DLEHMA. Leaner, a little more definition, but lower abs are still holding on to their excess, so still no definition there.

Your lower abs are already starting to show in your avi. Is that flexed or relaxed?

[66jzmstr]

Your lower abs are already starting to show in your avi. Is that flexed or relaxed?

You're too kind! It's unflexed, and yeah, they do show a bit, but that's because there's a respectable amount of lower ab muscle beneath them. Had I taken a profile/side photo, it would probably be more obvious, as my lower ab fat juts out farther than my relatively lean upper ab muscle does in the mirror. I'm somewhat lean most everywhere else, but standing, I've still got more than a solid pinch-full of lower ab fat. Sitting down it's a solid handful (although at least it's slowly beginning to shrink a bit since starting this cut). The silver lining of it all is that, if I feel like slacking or making a less than optimal food choice - and if I have the wherewithal in that moment - I sit down, lift my shirt and peer at my lower-ab flab, it's all the motivation I need to make the right choice. (I try to avoid doing so in public, though.)

[DLEHMA]

You're too kind! It's unflexed, and yeah, they do show a bit, but that's because there's a respectable amount of lower ab muscle beneath them. Had I taken a profile/side photo, it would probably be more obvious, as my lower ab fat juts out farther than my relatively lean upper ab muscle does in the mirror. I'm somewhat lean most everywhere else, but standing, I've still got more than a solid pinch-full of lower ab fat. Sitting down it's a solid handful (although at least it's slowly beginning to shrink a bit since starting this cut). The silver lining of it all is that, if I feel like slacking or making a less than optimal food choice - and if I have the wherewithal in that moment - I sit down, lift my shirt and peer at my lower-ab flab, it's all the motivation I need to make the right choice. (I try to avoid doing so in public, though.)

Yeah you look lean, I don't imagine you're too far off from where you want to be. When you take your progress pics you should take some flexed ones too brah. That way we can see where your abs are at.

[66jzmstr]

Yeah you look lean, I don't imagine you're too far off from where you want to be. When you take your progress pics you should take some flexed ones too brah. That way we can see where your abs are at.

Good call! Me flexing = me laughing at myself, but the multiple takes should be worth the feedback here. At the very least I could snap some shots immediately after returning from the gym to show where I'm at when somewhat pumped. I'm thinking of progress fottergrafs four weeks into my cut. Here's to hoping there's a decent improvement by then.

[66jzmstr]

Saturday, 7-3-11: Rest Day

Sleep is pretty much back to normal now, which has made life easier. I took the dog on a 2.3 mile walk, but to speed it up, I decided to jog random sections of it. I haven't run much since running every other day last summer, so I expect my muscles to be a little sore tomorrow, but it felt good. I still don't plan on any real cardio during this cut, but I might job some more (no faster than 10min/mile). I'm fine as long as it doesn't compromise my strength gains from the gym.

Lunch: (2:30) I broke my fast with hot wings, eggs with ground breakfast sausage and topped with cheddar, fillet of wild cod, a simple salad with cheddar and balsamic vinegar, and some raspberries to finish.

Macros (850cal)
19 CHO (net)
43 F
96 P


Dinner: (8:30pm) Pork roast florentine, some prosciutto, fresh blueberries and raspberries on almond butter, and a some ON cookies & cream casein in 12 ounces of almond milk.

Macros (851cal)
15 CHO (net)
44 F
93 P





Daily Totals: 1701cal, 48 CHO (34 CHO net), 87 F, 189 P


Notes Today

• Bumping up rest day calories from 1600 to 1700 does not sound like much, but things are a lot more flexible now, and meeting my protein requirements is easier, allowing me more fruits and veggies.

[66jzmstr]

Monday, 7-4-11: Workout Day


Lunch: Broke the fast just around 1:15 today. Hot wings and some fresh mixed berries.

Macros (272cal)
11 CHO (net)
11 F
32 P


Pre-Workout: The usual - a small banana, a heaping scoop of Optimum Nutrition whey (cake batter flavor) mixed in eight ounces of non-fat, organic milk.

Macros (300cal)
36 CHO (net)
1 F
33 P


=WORKOUT=
Reverse Lunges: 170 x DNF
Weighted Chin-Ups: 57.5 x 6, 52.5 x 5
Shrugs: 430 x DNF
FUCKED. I had finished my warm-up sets and was part-way into my first, heavy set of reverse lunges, when pain zinged through my lower back. Shit. And these lunges were supposed to be my safe, compound lift in place of deads until my lower back had completely healed. I gave up the lunges immediately. I probably should have went home to pop ibuprofen and ice as soon as possible, but perhaps I was trying to convince myself that it wasn't that bad. I did some leg extensions and hamstring curls. (I hate these but was at a loss of what I could do for the legs I had intended to work.) I banged out two sets of weighted chins (PR'ed heavy set, whoopty-doo) but skipped my final third set as I could no longer focus, and knew I had no chance for shrugs with the load I would use transferring to my lower back. I think I just relegated myself to isolation quad/ham exercises for the rest of the summer for legs. The pain is worse than when I had re-aggravated this injury last month, as the pain is now sciatic, radiating below my waistline, through my thigh and into my calf on the right side. I plan to stick with my EC stack, but I'll take 3 ibuprofen three times a day for five to seven days. I'll have to abandon lunges, shrugs, and possibly standing calf raises from my lifting. I'll resume my rehab exercises from physical therapy eight years ago for this injury.


Dinner: (6:45) Top sirloin off the grill, mashed potatoes, a simple salad with some non-fat Greek yogurt, and the usual casein shake. For dessert a bowl of peanut butter cup ice cream and Drumstick ice cream. A little lower in carbs and higher in fat than I usually aim for on a workout day, if I can still call it that.

Macros (1627cal)
137 CHO (net)
67 F
113 P


Daily Totals: 2201cal, 199 CHO (184 net), 79 F, 173 P


Notes Today

• Back to work tomorrow to begin summer quarter. I'll teach from 8 to 11am, so I'll be waking up close to 5am. Being on my feet is not as painful as sitting with this kind of back injury for me, so I hope it won't be too bad. Masking pain and discomfort in front of my students is never fun.

[66jzmstr]

Cutting Revisions: Injured But Wiser?

Until Now ...
I tweaked my ailing back - again - on the Fourth of July doing heavy lunges, which had been my replacement for deadlifts and squats until my back healed. Oops. Anyhow, that - compounded with some initially miscalculated calorie levels - has given me enough reason to revamp my cutting plans, both in the gym and at the dinner table. I'll continue with my Leangains approach to cutting, but I've taken liberties to make it more flexible to my current situation. My feeding window is typically 2pm to 9pm, fasting the remaining 17 or so hours.

I began at 184.2lbs on June 23rd. I weighed myself again eight days later on July 1st at 178.1lbs, eyeballed at around 12% body fat. (See my first day pic in the original post to start this log or click here.) According to the Katch-McArdle formula, my daily maintenance is 2500 calories, so my maintenance is 17,500cal a week.


Diet
Martin Berkhan advises three lifting sessions a week, and those days being both higher-calorie and higher in carbs (and lower in fat). However, my current injury has limited my compound and lower-body lifts, so I'll lift only twice a week. As Leangains prescribes, rest days are moderate fat, lower in carbs and lower calories. My schedule from here until I heal is as follows:

Sunday - rest day, 1800cal
Monday - lift day, 2200cal
Tuesday - rest day, 1800cal
Wednesday - rest day, 1800cal
Thursday - rest day, 1800cal
Friday - lift day, 2200cal
Saturday - rest day, 1800cal

This will result in 13,400cal a week, for a deficit of 4100cal a week.

Lifts
Lifts on Mondays will consist of bench press, weighted chin-ups, leg extensions (lame, I know, but I'm limited), hamstring curls (again, lame but limited), and seated calf raises. Lifts on Fridays are comprised of weighted pull-ups, weighted dips, leg extensions with ham curls again, and standing calf raises. All exercises are three sets done in reverse pyramid training (RPT). Fingers are crossed that I don't develop chicken legs as my torso grows until I can resume deadlifts and squats. I'll do some of my old physical therapy/rehab exercises two or three days a week on my rest days as well. I don't do any dedicated cardio, but I walk a mile or two a day, walking my dog. I'll continue seeing the chiropractor and start up a weekly sports massage for my back come this Friday.


Supplements
multivitamin
fish oil
EC stack (2x/day)
Lean Xtreme
REDuction PM
Kre-Alkalyn
TripleFlex (glucosamine/chondroitin/MSM)


Goals
I still aim to lose body fat but maintain my strength. A healed back wouldn't put me off, either.


Progress Tracking
6/23 - 184.2lbs
7/1 - 178.1lbs
(I plan to take a progress photo every four weeks.)

Questions, comments and complaints are welcome!

[66jzmstr]

Tuesday, 7-5-11: Rest Day

I began teaching for summer quarter today. Monday through Thursday, 8am to 11am on my feet. I was worried about the pain radiating from my back, but unless I'm about to keel over, teaching gives me a focus that enables me to tune out most nagging pain. And sleeping students.

Lunch: (1:45) I was (and am) still pissed off from yesterday's back injury, so I tried to indulge/OD on protein and still keep it to half my rest day caloric intake or less. Half a dozen hot wings, ground breakfast sausage, a thick log of prosciutto and half a yellow bell pepper and chased it all with some ON cake batter whey in six ounces of almond milk. See that spoon? Never touched it.

Macros (897cal)
16 CHO (net)
43 F
116 P




Dinner: (8:30pm) Nearly a half-pound of fresh rotisserie chicken topped with tzatziki, a handful of cherry tomatoes, 1/3C blueberries & 1/C raspberries & 1/3C blackberries on almond butter topped with heavy cream, and a some ON cookies & cream casein in 8 ounces of almond milk.

Macros (903cal)
28 CHO (net)
47 F
83 P




Daily Totals: 1800cal, 62 CHO (44 CHO net), 90 F, 199 P


Notes Today

• Rest day calories began this cut at 1600. I recalculated a few days ago to 1700 after my daily maintenance math gaffe. Redistributing the over-maintenance difference from my third, now-nixed workout day has resulted in 1800cal rest days. I feel like I'm cheating.

[DLEHMA]

I love that you post pictures of your food lol. It makes me realize how much I'm undereating though because I hugely over-estimate how much I eat on a cut just to be safe.

Can't wait to see progress pics.

[66jzmstr]

I love that you post pictures of your food lol. It makes me realize how much I'm undereating though because I hugely over-estimate how much I eat on a cut just to be safe.

Can't wait to see progress pics.

Thanks, DLEHMA! I think I'm progressing pretty well when looking in the mirror, so hopefully my photos in a few weeks reflect that. I'm a bit curious as to how Friday's weigh-in will go because I seem absorb more than digest (at least for a while) when I'm on iburprofen. If my recent protein-loading hasn't plugged me up, the ibuprofen definitely will. I might come off the ibuprofen before the weigh-in if I feel better, but if I have gained a bit, I won't stress it. Hopefully I'll be all right, as I haven't gone more than 25cal over any daily goal and haven't drunk a drop. Friday will tell - stay tuned!

[DLEHMA]

Thanks, DLEHMA! I think I'm progressing pretty well when looking in the mirror, so hopefully my photos in a few weeks reflect that. I'm a bit curious as to how Friday's weigh-in will go because I seem absorb more than digest (at least for a while) when I'm on iburprofen. If my recent protein-loading hasn't plugged me up, the ibuprofen definitely will. I might come off the ibuprofen before the weigh-in if I feel better, but if I have gained a bit, I won't stress it. Hopefully I'll be all right, as I haven't gone more than 25cal over any daily goal and haven't drunk a drop. Friday will tell - stay tuned!

Yeah I just go by the mirror. I haven't weighed myself in awhile I just know me and the mirror are on good terms right now. If I decide to bulk that might change because I can't stand putting on any fat lol.

[nlite2000]

Great thread--you should open a restaurant.


So, no cardio? At this point I feel like I can't give it up because it would mean eating less food.

[66jzmstr]

Great thread--you should open a restaurant.


So, no cardio? At this point I feel like I can't give it up because it would mean eating less food.

Thanks, nlite2000!

Nope, still no cardio for me barring the occasional jog. (Although I do walk my dog once a day for a mile or two.) I guess I have had a 'glass half-full' perspective since I began this cut without any cardio. I got in a bit of jogging last week, and it was just a little bonus to the deficit. In terms of food intake, my rest days are now at 1800cal, which feels downright generous to me considering I started at 1600. (The first 100cal bump was to recalibrate after a whack maintenance calories calculation, the next 100cal is the difference from nixing one of the three high-cal workout days from my weekly schedule, so I'll only work out twice a week now.) I split these 1800cal between just two meals, so it's been super easy lately.

I've tried to stay very mindful and purposeful of whatever changes or plans I make to my cut so that they are not only physically or nutritionally beneficial toward my goal but also beneficial toward the sustainability and convenience of this cut. I would be wary of how many weeks I could persist if my cut required frequent cardio to justify higher calorie levels. That's just me though, as some people can totally work that to their advantage.

[Gordon Bombay]

Great thread--you should open a restaurant.

This.

What do you teach?

Grats on the weightloss, sucks about the leg though.

[66jzmstr]

Wednesday, 7-6-11: Rest Day

Lunch: (1:30) Over a half-pound of rotisserie chicken topped with organic, full-fat sour cream with some cherry tomatoes on the side. I had some chunks of salame (think spicy prosciutto) as well. Chasing the meal was an eight-ounce ON cake batter whey shake using almond milk.

Macros (851cal)
13 CHO (net)
43 F
101 P


Dinner: (7:45pm) Barbeque pork shoulder, some hot wings, a Mexican salad (mixed greens, chopped red bell pepper, lime juice, habanero sauce, shredded cheddar, full-fat sour cream and pork rinds for croutons), 1/3C blueberries & 1/C raspberries & 1/3C blackberries on almond butter topped with heavy cream (again - too good to pass up). No casein shake needed to hit protein levels today.

Macros (948cal)
23 CHO (net)
50 F
83 P



The pork shoulder and hot wings don't really show up in the dark photo above from my iPhone, so here's a close-up:



Daily Totals: 1799cal, 47 CHO (36 CHO net), 97 F, 184 P


Notes Today

• I'm curious to see if anything negative becomes of me whittling down my workout days from three a week to two a week. So far so good, though.
• I'm weening myself off the ibuprofen for my ailing back. The pain persists and limits my mobility, but it's not as bad as it was yesterday.

[66jzmstr]

This.

What do you teach?

Grats on the weightloss, sucks about the leg though.

Ha! Thanks! Seriously, most of my good eats are just from poaching the local butcher shop. Still greet stuff, though.

I teach ESL (English as a Second Language) to immigrants and refugees. My students kick ass, as they're all there because they want to learn, as opposed to merely fulfill pre-reqs. Feel free to call me out if I miss any of my own grammatical errors, though.

The pain from the back no longer radiates down my leg, not to mention the pain in general has subsided some, so I'm coming off the ibuprofen now as long as my mobility isn't too limited tomorrow upon waking. Good excuse for a sports massage this Friday, at least.

[zbrownlee]

Keep up the good work, your macros are pretty much the same as myn and I'm on an IF diet too!

Repped

[66jzmstr]

Keep up the good work, your macros are pretty much the same as myn and I'm on an IF diet too!

Repped

Thanks - reps back at you, Z. Do you have a fat log here? I assume you're cutting as well if our macros are the same: How's it going for you so far?

IF FTW!

[zbrownlee]

Thanks - reps back at you, Z. Do you have a fat log here? I assume you're cutting as well if our macros are the same: How's it going for you so far?

IF FTW!

Yah I'm cutting. Right now I'm 6'0 sitting at 182, and I feel great when I cut down to 172ish. I'm a guy who likes to eat before bed so my eating window is 2pm-10pm. I usually break my fast with a decent 500-600 calorie meal, workout around 7pm and around 9pm I'll eat my remaining calories in one big meal.

Its tough sometimes waiting till 2pm to eat, but chewing sugar free gum (no calories) is a great way for me to let those hunger cravings pass.

[66jzmstr]

Thursday, 7-7-11: Rest Day

I dropped the ibuprofen after lunch yesterday. I can feel the back pain only a tad more now, but it's certainly better than a few days ago and no longer radiates down my leg.

Lunch: (1:30) BBQ pork shoulder, leftover ground breakfast sausage (lamb & beef mix), leftover rotisserie chicken, a Greek salad (greens, chopped red bell pepper, lemon juice, balsamic vinegar, feta chunks, tzatziki). I polished 'er off with some berries and some ON cake batter whey in six ounces of almond milk.

Macros (852cal)
20 CHO (net)
46 F
87 P




Dinner: (8:45pm) Nearly half a pound of rib lifter off the grill, most of an orange bell pepper, ON casein in almond milk, and my go-to dessert as of late: 1/3C blueberries & 1/C raspberries & 1/3C blackberries on almond butter topped with heavy cream.

Macros (946cal)
24 CHO (net)
45 F
98 P




Daily Totals: 1798cal, 59 CHO (44 CHO net), 91 F, 185 P


Notes Today

• Tomorrow will be my first day back in the gym since messing up my back. Stoked to be back in soon!
• Removing my Wednesday lifting session from my previous MWF lift schedule means this is the first day since beginning my cut to go three solid days without setting foot in the gym.

[66jzmstr]

Friday, 7-8-11: Workout Day & Weigh-In

I got adjusted then had my first massage, which was great until I learned the massage therapist wasn't in my network.


=WEIGH-IN=
June 23rd: 184.2lbs
July 1st: 178.1lbs
July 8th: 176.8lbs

I knew the second weigh-in's 6+ lbs was mostly water weight and probably had some help from my miscalculated, deeper-than-intended deficit the first week. The 1.3lbs lost this past week is more in line with the weekly 4100-calorie deficit I've set-up. Slow and steady wins the race. Weight is dropping but my strength in the gym is still increasing.


Lunch: I broke my fast rather late at 3:45pm for a spartan lunch of a cod fillet and a bowl of mixed berries so I could indulge for dinner.

Macros (199cal)
10 CHO (net)
2 F
32 P


Pre-Workout: The usual - a small banana, a heaping scoop of Optimum Nutrition whey (cake batter flavor) mixed in eight ounces of non-fat, organic milk.

Macros (300cal)
36 CHO (net)
1 F
33 P


=WORKOUT=
Shoulder Press: 135 x 3 (PR), 115 x 7, 115 x 7
Seated Shrugs: 180 x 8, 230 x 7, 250 x 5
Hamstring Curls: 75 x 4, 65 x 5, 65 x 4
Weighted Pull-Ups: 37.5 x 7 (PR), 32.5 x 5, 27.5 x 4
Standing Calf-Raises: 105 x 5, 90 x 6, 75 x 7
Weighted Dips: 85 x 5 (PR), 75 x 4, 65 x 5

[Note: No more deadlifts, squats or even lunges until my re-re-aggravated back heals, hence the wussy leg exercises. Dips and pull-up numbers represent the pounds hanging from the chained weight belt. The shrugs, hams and presses are the first I've done this year, so I've used this workout to test the waters and find the right weight for my RPT going forward from here. My first direct delt work in nearly a year - it felt good!]


Dinner: (8:00) TWO super burritos from Taco Del Mar, one chicken, one pork. Both stuffed with meat, pintos, guacamole, cheese, cabbage, pico de gallo and salsa verde in a wheat tortilla. I had a bowl of Drumstick and peanut butter cup ice cream for dessert.

Macros (1701cal)
168 CHO (net)
60 F
102 P

FEAST MODE ENGAGED



Daily Totals: 2200cal, 257 CHO (214 net), 63 F, 167 P


Notes Today

• Not a bad weigh-in considering until I stepped on the scale, I only had half a workout this week due to messing up my back (again) in my first set lifting on the 4th of July.
• I'm changing up my lifting routine a bit. I had planned to hit the gym only twice a week due to the injured back. That plan lasted only a week: I hate it. I want back in! Lifts for legs are very limited, but beyond my control for the next few months. Hitting weights only twice a week was weak sauce. Three days in the gym next week, and I'll redistribute calories to accommodate this extra workout day to fit in with my Leangains protocol.
• Random: I just noticed today that I have asymmetrical calves. I'm not losing any sleep over this, but still WTF-worthy, I thought.