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  1. #7681
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    I've done a lot of construction type work when I was young working for contractors building houses etc, so I have a few rusty handyman skills I specifically search out the old food . I always buy deals on meat when its marked down and just freeze it in the giant deep freeze. I'm almost at capacity now, I had to stock up due to the deer not cooperating during deer season. Got the squats done again today, and done for the week. This dog is something else : rolleyes: great with the kids and very protective though so that's a win.
    I did some classes in wood work and metal work at school ... that was 40 years ago .... makes me absolutely useless. I know how most things work, and if not I try and find out, but when it comes to application and actually fixing things I'm a klutz
    As for the dog ... I'm sure the kids love him
    And not only are you squatting heavy volume twice a week you're throwing in either heavy deads or RDLs on the same day, so plenty of work being done in here Tim!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  2. #7682
    Hiding otter mode raynerd's Avatar
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    Nothing easy about Sets of 8 on squats while dieting Sweet session Tim!
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  3. #7683
    Squat Booty! MuscleMom's Avatar
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    Long time no post...but Ive been lurking . Looking good in here!
    http://forum.bodybuilding.com/showthread.php?t=171086161&p=1435554041#post1435554041
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  4. #7684
    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    I did some classes in wood work and metal work at school ... that was 40 years ago : p .... makes me absolutely useless. I know how most things work, and if not I try and find out, but when it comes to application and actually fixing things I'm a klutz : o
    As for the dog ... I'm sure the kids love him : )
    And not only are you squatting heavy volume twice a week you're throwing in either heavy deads or RDLs on the same day, so plenty of work being done in here Tim!
    Lately I’ve become an expert at assembling very large LEGO sets, but some of my home projects turn into nightmares. Persistence and spending more than it would have cost to hire a professional usually results in getting them finished . I had to dig the post holes with a long crow bar to break up the rocky clay and scoop tiny bits out with a post hole digger, I was hating life during that project. All so we could let the new pup out on his own to destroy the yard and landscaping. Going to a two day split instead of full body is letting me get a lot more leg work in, nice change of pace.

    Originally Posted by raynerd View Post
    Nothing easy about Sets of 8 on squats while dieting Sweet session Tim!
    Nothing at all, I hate them legs are a little sore today, which is very rare. First set at 315 seemed the worst, I was really trying to justify not doing 3x8.

    Originally Posted by MuscleMom View Post
    Long time no post...but Ive been lurking . Looking good in here!
    Thanks for stopping by! Any shows planned this year?

    Saturday 2/17/19
    197.4 lbs

    Not sure what the 0lan is today. Might get some cardio in this morning since I missed Wed for a long day of work. Wife and sister are supposed to take the kids to the zoo today around noon, I might sit that one out and take a nice long nap . Chopped a bunch of veg to make another batch of Giardineria it’s in brine now and will drain and add the seasonings and olive oil. Going to make some with fresh cilantro, it’s gonna be good.

    Cardio treadmill mix / LISS & HIIT
    60 min/ 4.4 mi / 700 cals

    M1 9:00am
    3 eggs, 2 turkey sausage, 1oz mozzarella
    470 cals / 44g Pro / 33g fat

    M2 12:00pm (1000c/90p/67f)
    4.5oz spinach, 5oz chkn b, 4oz olive oil veg, 45 ml apple cider vinaigrette
    525 cals / 46g pro / 34g fat

    M3 3:30pm (1400c/146p/86f)
    6oz roasted beef stew meat
    400 cals / 56g Pro / 19g fat

    M4 6:00pm (2000c/210p/112f)
    60g Whey & casein mix, 30g milled flax, 15g powder greens, 480ml almond milk / pork rinds
    600 cals / 64g Pro / 26g fat
    Last edited by Plateauplower; 02-18-2018 at 01:24 AM.
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  5. #7685
    Squat Booty! MuscleMom's Avatar
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    Thanks for letting me stop in!!!

    Prepping but no def date-- been trying to pick a comp in late summer, but we are super busy... graduation, trip in July, trip to sturgis in Aug.... so, may just try to add some size and hit the stage in The spring.
    http://forum.bodybuilding.com/showthread.php?t=171086161&p=1435554041#post1435554041
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  6. #7686
    Registered User Plateauplower's Avatar
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    Originally Posted by MuscleMom View Post
    Thanks for letting me stop in!!!

    Prepping but no def date-- been trying to pick a comp in late summer, but we are super busy... graduation, trip in July, trip to sturgis in Aug.... so, may just try to add some size and hit the stage in The spring.
    Awesome! Sounds like an exciting summer ahead. Sturgis would be an awesome thing to experience, I had a modded up Harley for awhile. Sold it and my XR650 street legal dirt bike just before my daughter was born. I’m sure no matter what you decide for the comp it will go well. I’d imagine trying to diet during vacations would take some of the joy out of the trip (at least for me).

    Sunday 2/18/18
    196.8 lbs

    Woke up at my normal weekday time probably get a nap at some point today, just because I can.

    Not a bad week at all on paper. Average weight for the week was 198.1 lbs for a loss of 2.1 lbs from last weeks avg weight of 200.2 lbs. Average daily calories were nearly identical at 1990 cals/day which indicates my TDEE is still in the 2900-3000 range which is a few hundred calories higher than normal for me, interesting.

    I was more precise tracking the macros and calories of the batch of giardineria than last time and the numbers are pretty close to what I was using. 2.8oz serving is 150 cals/15g fat. I went a little lighter on the garlic and added way more jalapeños and also cilantro. I was noticing a little garlic smell coming out of my sweat, great for keeping vampires and people away at the gym .

    Going to take the crazy pupper to the dog park this morning and let him wrestle around for awhile. He came really close to getting one of the rabbits yesterday, he was just going a little too fast to make the cut and slammed into the bushes, then the kids trampoline, he is insanely fast agile but the fresh wet snow through him off .

    M1 7:00
    3 eggs, 2 turkey sausages
    400 cals / 36g Pro / 27g fat

    M2 11:00am (875c/91p/49f)
    4.5oz spinach, 6oz chkn b, 2.8oz cilantro veg olive oil, 45ml apple cider vinegarette
    475 cals / 55g Pro/ 22g fat

    M3 2:30pm (1275c/140p/71f)
    Leftover “surf & turf” 2oz salmon, 4oz roasted stew beef
    400 cals / 49g Pro / 22g fat

    M4 5:15pm (1750c/200p/96f)
    8oz spicy grilled chkn thighs
    475 cals / 60g Pro / 25g fat

    M5 6:00pm (2000c/228p/110f)
    30g chocolate whey brownie, 240ml almond milk 15g walnuts
    250 cals / 28g Pro / 14g fat
    Last edited by Plateauplower; 02-19-2018 at 05:22 AM.
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  7. #7687
    Bloody but unbowed fittofattofit's Avatar
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    Doing great on the weight loss Tim. Meals sound really tasty and don't look at all like a bland cut diet ... nice steady drop on 2000 cals
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  8. #7688
    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    Doing great on the weight loss Tim. Meals sound really tasty and don't look at all like a bland cut diet ... nice steady drop on 2000 cals
    Yea things are moving along well right now, I expect it to slow down some soon, but so far it’s been relatively painless eating at this steep of a deficit and I haven’t seen too much in regard to negative effects in the gym. Normally 2200 is my “spot” when I’m eating carbs, and I’m usually hungry and crabby frequently between meals. I feel good steady energy eating like this, and an additional benefit is not being a slave to bringing food or a shake with me everywhere because if I’m an hour or two past a normal meal time for me, I can just deal with it without being hangry. It’s nice, wife approves

    Monday 2/19/18
    198.0 lbs

    Great day in the gym, no time constraints since I’m off work today. It started off a little slow but built momentum and felt like I could have just trained all day today. Bench was same number of working reps but got 5 on my second set instead of 4 but lost a rep on the last set. Made some progress, felt energized leaving the gym. Last few exercises just because I really didn’t want to be done.

    5:05-6:35am / 90 min / 44 sets

    BB Bench
    135x10
    185x5
    225x5
    245x5
    245x5
    245x3
    275x4 SS
    275x4 SS
    275x4 SS

    SS with

    BB Rows
    135x10
    185x8
    235x6
    245x6
    245x6
    245x6
    ———————————-
    Lat pulldowns
    160x10
    180x10
    200x10
    220x6 (too much)
    200x9

    SS with

    Landmine shoulder press (pow)
    45x10
    55x8
    65x8
    75x6 (bump 5)
    75x5
    ———————————-
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    SS with

    DB laterals
    15sX20
    15sX20
    15sX20
    15sX20
    ———————————
    DB Flys
    45sX10
    50sX10
    50sX10
    50sX10
    ———————————-
    Smith Shrugs (PWO) just because it was loaded
    180x10
    180x10
    180x10

    SS with

    EZ Upright Rows
    60x10
    70x10
    70x10

    ———————————-
    M1 7:00
    3 eggs, 2 turkey sausages
    400 cals / 36g Pro / 27g fat

    M2 9:15am (1100c/95p/66f)
    6oz beef roast cubes, 5.6oz giardiniera
    700 cals / 56g pro / 39g fat

    M3 1:45pm (1575c/150p/88f)
    4.5oz spinach, 7oz spicy chkn thighs, 45ml vinagerete
    475 cals / 55g pro / 22g fat

    M4 5:15pm (2100c/200p/120f)
    8oz Salmon, 6oz mushrooms, couple pieces of bro collie
    525 cals / 50g pro / 32g fat
    Last edited by Plateauplower; 02-20-2018 at 01:56 AM.
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  9. #7689
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    Yea things are moving along well right now, I expect it to slow down some soon, but so far it’s been relatively painless eating at this steep of a deficit and I haven’t seen too much in regard to negative effects in the gym. Normally 2200 is my “spot” when I’m eating carbs, and I’m usually hungry and crabby frequently between meals. I feel good steady energy eating like this, and an additional benefit is not being a slave to bringing food or a shake with me everywhere because if I’m an hour or two past a normal meal time for me, I can just deal with it without being hangry. It’s nice, wife approves
    I've found the same before, that when I cut right back on the carbs it's not top hard sticking to the alternative ... high protein and fats ... and I don't really crave carbs or sugars. The problem I have is that it's really hard to eat like that unless I put a lot of time and effort into planning and preparing my meals and I tend to run out of time and then get a take away. I only have my fridge freezer as well so I'm not as organised as I should be

    Originally Posted by Plateauplower View Post
    Monday 2/19/18
    198.0 lbs

    Great day in the gym, no time constraints since I’m off work today. It started off a little slow but built momentum and felt like I could have just trained all day today. Bench was same number of working reps but got 5 on my second set instead of 4 but lost a rep on the last set. Made some progress, felt energized leaving the gym. Last few exercises just because I really didn’t want to be done.
    Off work and you still went in to train at 5am
    Got a great 90 mins training done though
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  10. #7690
    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    I've found the same before, that when I cut right back on the carbs it's not top hard sticking to the alternative ... high protein and fats ... and I don't really crave carbs or sugars. The problem I have is that it's really hard to eat like that unless I put a lot of time and effort into planning and preparing my meals and I tend to run out of time and then get a take away. I only have my fridge freezer as well so I'm not as organised as I should be

    Off work and you still went in to train at 5am
    Got a great 90 mins training done though : )
    Yea reducing my carb intake has really helped me. Probably not for everyone, but I tend to eat that way anyway focusing on protein sources. Carbs just make me really hungry, even things like oatmeal, potatoes, etc. Likely something hormonal IDK. Yea I pretty much wake up around 3-3:30am no matter the day, so I prefer to just go in and get my session in when I know the gym will be relatively empty.

    Tuesday 2/20/18
    197.0

    Decent day for heavy leg day I guess. I wasn't thrilled with squats the last rep of my work sets were pretty intense, but in reality I'm not down that far percentage wise considering the deficit. 365 (3x5) was a number I wanted to be able to maintain, but it is what it is, I'll just keep grinding away. Deadlifts felt on point today in terms of form, and the movement just feeling "right" everything firing as it should. Was happy to get some decent volume in those, although the last reps felt heavier than I'd like them to.

    Squats
    135x5
    225x5
    315x3
    345x5
    345x4
    345x4

    SS With

    HS Preacher Mach (PWO)
    70x10
    80x10
    85x10
    85x10
    85x9
    ------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    405x5
    405x5

    SS With

    DB Hammer Curls
    30sX10
    35sX10
    35sX10
    ----------------
    Leg Extensions
    15x10
    170x10
    170x10

    SS With

    Leg Curls
    95X10
    110X10
    110X10

    and
    Decline Situps
    BWx25
    BWx25

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

    M1 7:15am
    5oz stew beef roast, 2.8oz olive oil veg gardineria, multis & fish oil
    500 cals / 45g pro / 32g fat

    M2 11:00am (900c/97p/53f)
    7oz grilled spicy chkn thighs
    400 cals / 52g pro / 21g fat

    M3 2:00pm (1250c/140p/67f) - Field expedient meal
    45g whey, 30g ground flax, 15g powdered greens
    350 cals / 43g pro / 14g fat

    M4 4:30pm (2000c/211p/112f)
    12oz salmon & 3oz spinach with vinegarette
    750 cals / 71g pro / 45g fat
    Last edited by Plateauplower; 02-21-2018 at 01:27 AM.
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  11. #7691
    Hiding otter mode raynerd's Avatar
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    Monster session Tim! Big reps on squats and deads, that's a taxing workout!
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  12. #7692
    Registered User Plateauplower's Avatar
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    Wednesday 2/21/18
    196.0 Lbs

    Scale is liking even numbers apparently this week. Went in and did some heart health work. Feeling more nimble and lighter on my feet running, which is nice. Worked up a good sweat and did some stretching when I was done.

    Cardio - Incline Treadmill LISS/HIIT
    60 Min (+cool down) / 4.9 Mi / 775 Cals

    M1 7:30am
    6oz roasted beef stew meat, 1.4 oz olive oil veg mix
    475 cals / 54g pro / 26g fat

    * several miles / hours walking around for work

    M2 12:00pm (825c/97p/40f) - Field expedient meal
    45g whey, 30g ground flax, 15g powdered greens
    350 cals / 43g pro / 14g fat

    M3 2:30pm (1275c/152p/61f)
    7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette
    450 cals / 55g pro / 21g fat

    M4 5:30pm (1900c/209p/99f)
    3 eggs, 6oz ham, 1.5 cheese
    625c / 57g pro / 38g fat


    Originally Posted by raynerd View Post
    Monster session Tim! Big reps on squats and deads, that's a taxing workout!
    That's a hard one, tomorrow will be no picnic either .

    Thursday 2/22/18
    196.8 Lbs

    Decent session made some progress on DB bench (1 rep), DB rows (bumped 10lbs), pull-ups (reps), swapped in DB BHN triceps press for Skull crushers. I tried a set of seated DB shoulder presses, but didn't like the way they felt on my shoulder so I just did my current single arm landmine presses instead. Overall was happy with it, and obviously not losing much in the way of muscle yet despite the deficit. Maybe it was the result of the re-feed dream I had . Normally I never dream, or at least I don't remember them, but I woke up after having a very real seeming dream that I was just gorging myself on little frosted cinnamon rolls fresh out of the oven, I was just pounding them, cookie sheets of them were everywhere . I guess that counts as a cheat day / re-feed , It seemed so real I woke up like WTF did I just do .

    DB Bench
    60sX10
    75sX10
    85sX8
    95sX8
    95sX7
    95sX6

    SS With

    DB Rows
    80sX10
    100sX10
    125sX6 (oly handle)
    125sX7
    125sX7
    ----------------
    Pull-ups Various grip
    BW+25 X7
    BW+25 X7
    BW+25 X6
    BW+25 X7
    BW+25 X7
    BW+25 X7

    SS With

    Landmine Shoulder press (PWO)
    45x10
    55x10
    65x8
    75x6
    75x6
    -------------
    DB BHN Triceps Press
    50x10
    60x10
    70x10
    80x7
    80x7

    SS With

    DB Lateral raises
    15sX20
    15sX20
    15sX20
    --------------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (850c/97p/42f)
    6oz roasted beef stew meat, 1.4 oz olive oil veg mix
    475 cals / 54g pro / 26g fat

    M3 1:000pm (1450c/152p/78f)
    7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette, 2.8oz olive oil veg mix
    600 cals / 55g pro / 36g fat

    M4 4:45pm (2050c/206p/114f)
    4 eggs, 6oz ham, 2g fishoil
    600 cals / 54g pro / 36g fat
    Last edited by Plateauplower; 02-23-2018 at 05:02 AM.
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    Hahaha what a dream Well there ya go, cheat day taken care of
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    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Hahaha what a dream Well there ya go, cheat day taken care of
    I think my dream cheat is adding weight to the scale that or the ham I cooked on Wed .

    Friday 2/23/18
    196.8 lbs

    Clock punched, for legs/biceps. I think I lost a versa grip. Luckily one of the few females who trains in the morning actually lifts and was asking me about them a week or so ago when I was Deadlifting and bought some for herself since grip was her limiting factor. She let me borrow hers for my heavy sets of RDLs. Nothing like rockin small pink versa grips....JK they were red and I will likely order trhe small/med since they seemed to fit better than my L/XL did. Pisses me off though, $55 down the drain unless I can find it at home. Overall it was a decent session.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8

    SS With

    85X10
    85X10
    95X10
    95X10
    95X10
    --------------
    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x8

    SS With

    RDLs
    135x10
    225x10
    275x8
    315x6
    315x6
    ----------------
    DB Hammer Curls
    30sX10
    35sX10
    40sX10
    45sX6

    SS W1th

    Decline Sit-ups
    BW25
    BWx25
    BWx25
    ------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (775c/88p/39f)
    5oz roasted beef stew meat, 1.45oz olive oil veg
    400 cals / 45g pro / 23g fat

    M3 12:30pm (1200c/140p/61f)
    7oz spicy grilled chkn thighs
    425 cals / 52g pro / 22g fat

    M4 & M5 /4-8pm (2100c/212p/106f)
    Chkn on low carb flax wrap with cheese olive oil veg, /whey brownie walnuts almond milk
    900c / 72g pro / 45g fat
    Last edited by Plateauplower; 02-25-2018 at 04:02 AM.
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    Strong work Tim, you know my thoughts on 8rep squats
    315 RDL's are impressive!
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    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Strong work Tim, you know my thoughts on 8rep squats
    315 RDL's are impressive!
    I hate the 8 rep sets. I try to justify not doing them every time, but there is likely benefit there...somewhere. RDLs are feeling good. Although the heaviest sets I’m not able to isolate my hams as much as I can a little lighter, but still hits them along with some upper and lower back.

    Saturday 2/24/18
    195.6 lbs

    There’s some scale movement, although I did weigh a little later than normal and was pretty thirsty. It was looking like I’d only be around a 1lb loss for the week, but typically that would be followed by a bigger drop next week. I have been a little more hungry the last week or so, not sure if that’s from running my protein up a little higher (or because I’m in a steep deficit )....Not miserable hunger though like I typically get when dieting and including more carbs. I have room to adjust calories up if I want to, but I shouldn’t be losing much muscle right now, so faster is more funner .

    Ordered some new grip aids yesterday, couldn’t find the missing versa grip. They are “cobra grips” seemed to be preferred over versa grips in the Amazon reviews and were $30 cheaper so I’ll give those a try. They appear to be high quality with lots of reviews. I did have a pair of knock off versa grips before buying the real ones, and one tore in half on a 500lb pull, thats hard on floors and could be bad for shins. Luckily it ripped before I was above the knee, but it made some noise.

    Wife has Girl Scout cookie booth with daughter, then both kids are going to a bday party so I’ll be solo with the dog for a few hours and probably grab a nap. I’ll probably go get some cardio in this morning, I’d like to do that 2X per week at least. I’d prefer to get more walking in at work, but I continue to be stuck with a lot of desk jockey stuff. Should probably delegate some of that stuff down, but meh sometimes it’s just easier to do it, than to explain it, follow up on it, then likely have to fix it.....

    Cardio incline treadmill
    60 min / 4.15mi / 700 cals

    Shoulder rehab
    Facepulls and Rear Delt Mach - 150 reps or so.


    M1 8:30am
    3 eggs, 6oz ham
    500 cals / 48g pro /29g fat (47 unaccounted cals per label macros)

    M2 10:45am (1050c/102p/63f)
    6oz beef roast, 2.8oz olive oil veg.
    550 cals / 54g pro /34g fat

    M3 2:30pm (1450c/148p/84f)
    4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg, vin dressing
    400 cals / 46g pro /21g fat

    M4 5:15pm (2100c/220p/120f)
    12oz steelhead trout /cheese & pork rinds
    650 cals / 72g pro / 36g fat
    ———————————————

    Sunday 2/25/18
    195.6 lbs

    Numbers for the week are decent, average weight for the week ended up at 196.5 lbs for a loss of 1.6 lbs from last weeks average weight of 198.1 lbs, on an average daily intake of 2050 cals indicating my TDEE is still in the 2800 range. Should be around 190 by the end of March. Not sure how far I’ll go this year, but I have plenty of time to end up pretty lean by summer. I’m really looking forward to seeing how performance and satiation are closer to maintenance calories on keto. Usually maintaining leanness with carbs is a struggle for me, my hunger never seems inline with calorie needs. Seems like it will be easy to maintain judging by the relative ease of getting by on deficit calories.

    No big plans today, built a rifle yesterday because I had parts that needed assembled, turned out good. Super windy here today, sounds like the windows are going to blow in, so probably not much to do outside. It’s going to be in the 60s Mon-Wed though which will be awesome. Hopefully the deer start losing their antlers soon, my dog has chewed up all of his deer antlers, he loves them, hopefully he can help find them when the deer start dropping them.

    M1 7:45am
    3 eggs, 6oz ham
    500 cals / 48g pro /29g fat (47 unaccounted cals per label macros) probably from the glaze I don’t put on the ham

    M2 11:00am (1000c/120p/50f)
    12oz steelhead trout
    500 cals / 72g pro / 21g fat

    M3 3:15pm (1375c/167p/71f)
    3oz spinach, 5oz chkn b, 15ml olive oil & 30ml vin
    375 cals / 47g pro / 21g fat

    M4 5:45pm (1900c/219p/100f)
    8oz Lower fat wild salmon, 6oz buttery mushrooms
    525 / 52g pro / 29g fat
    Last edited by Plateauplower; 02-26-2018 at 05:02 AM.
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Plateauplower View Post
    Tuesday 2/20/18
    197.0

    Decent day for heavy leg day I guess. I wasn't thrilled with squats the last rep of my work sets were pretty intense, but in reality I'm not down that far percentage wise considering the deficit. 365 (3x5) was a number I wanted to be able to maintain, but it is what it is, I'll just keep grinding away. Deadlifts felt on point today in terms of form, and the movement just feeling "right" everything firing as it should. Was happy to get some decent volume in those, although the last reps felt heavier than I'd like them to.

    Squats
    135x5
    225x5
    315x3
    345x5
    345x4
    345x4
    Ha ... I'd be stoked with those squat numbers ... when you think about it a 20lb drop from 365 is only a 5% and you've dropped 10% of your bodyweight on this cut so far

    Originally Posted by Plateauplower View Post

    Thursday 2/22/18
    196.8 Lbs

    Decent session made some progress on DB bench (1 rep), DB rows (bumped 10lbs), pull-ups (reps), swapped in DB BHN triceps press for Skull crushers. I tried a set of seated DB shoulder presses, but didn't like the way they felt on my shoulder so I just did my current single arm landmine presses instead. Overall was happy with it, and obviously not losing much in the way of muscle yet despite the deficit. Maybe it was the result of the re-feed dream I had : p. Normally I never dream, or at least I don't remember them, but I woke up after having a very real seeming dream that I was just gorging myself on little frosted cinnamon rolls fresh out of the oven, I was just pounding them, cookie sheets of them were everywhere : D. I guess that counts as a cheat day / re-feed , It seemed so real I woke up like WTF did I just do : p.
    Had to laugh at the refeed dream .... must've given you a placebo boost though with the training gains

    Originally Posted by Plateauplower View Post
    I think my dream cheat is adding weight to the scale that or the ham I cooked on Wed .

    Friday 2/23/18
    196.8 lbs

    Clock punched, for legs/biceps. I think I lost a versa grip. Luckily one of the few females who trains in the morning actually lifts and was asking me about them a week or so ago when I was Deadlifting and bought some for herself since grip was her limiting factor. She let me borrow hers for my heavy sets of RDLs. Nothing like rockin small pink versa grips....JK they were red and I will likely order trhe small/med since they seemed to fit better than my L/XL did. Pisses me off though, $55 down the drain unless I can find it at home. Overall it was a decent session.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    Would be cool to see you using 'pink' versas all the same .... still able to smash out the volume Tim and not too shabby when you follow up with heavy RDLs and super-heavy leg presses
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    Ha ... I'd be stoked with those squat numbers : p ... when you think about it a 20lb drop from 365 is only a 5% and you've dropped 10% of your bodyweight on this cut so far ; )

    Had to laugh at the refeed dream : D .... must've given you a placebo boost though with the training gains

    Would be cool to see you using 'pink' versas all the same .... still able to smash out the volume Tim and not too shabby when you follow up with heavy RDLs and super-heavy leg presses
    Not too much of a drop in numbers, but still enough to irritate me . The cinnamon roll dream was a good dream, placebo gains FTW. The girl that let me borrow her versa grips actually found mine sitting on a machine and gave it back to me today. I already ordered and received the Cobra grips (which are very nice BTW) but are thick leather instead of the versa grip kind of rubbery texture. Was glad to get my stinky old versa grip back, I'll keep the others as spares I guess...

    Monday 2/26/18
    195.4 Lbs

    Starting the week one lb down from last weeks avg should put me in a good spot for scale movement. Pretty good session, gained a rep on bench, bumped rows 10lbs for work sets, dips feeling good, everything felt pretty on point and I worked hard.

    5:05-6:20am
    75 min / 40 sets

    BB Bench
    135x10
    185x5
    225x5
    245x5
    245x5
    245x4 (+1)
    275x4 SS
    275x4 SS
    275x4 SS

    SS With

    BB Rows
    135x10
    185x5
    223x5
    255x5
    255x5
    255x5
    -------------
    Lat-pulldowns
    160x10
    180x10
    200x10
    200x10
    200x10

    SS With

    Landmine Shoulder Press (PWO)
    45x10
    55x10
    65x10
    75x6
    75x6
    -------------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx9

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    15sX20
    ------------------
    DB Flys
    45sX10
    50sX10
    50sX10

    SS With

    EZ Upright Rows
    70x10
    70x10
    80x10
    -------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    *2.5mi lunch walk

    M3 1:30pm (1275c/134p/68f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    415 cals / 46g pro / 21g fat

    M4 5:00pm (1950c/226p/102f)
    Last big slab of steelhead trout - 16oz w/skin (13.3oz cooked weight)
    675 cals / 92g pro / 34g fat

    M4+ 6pm (2100c/238p/112f)
    spicy pork rinds for my crunchy needs
    150c / 12p (incomplete pro) / 10f

    Totals 2100c/238p/112f
    --------------------------------------------

    Tuesday 2/27/18
    194.4 Lbs

    Put in the hard work today and made a little progress on squats, and a little backwards progress on deads....progress either way . I just wasn't in the mind set for heavy pulling, reps felt good initially, but the bar got a little forward on the second rep of 455 (wanted 3 good ones) and it made me work to LO. Pulled some 4" deficits after for some extra punishment for being weak. overall though, can't complain. Lighter and working hard. Actually bought medium UA loose fit shirts the other day and my 34" waist pants are looking clownish in the waist (they are normally loose enough for concealed carry IWB, but they are just kinda silly now, so might need to pick up some 32" waist which should still be plenty big in the waist for CC. Lifting belt is getting really close to needing a new hole, having trouble utilizing it without a sweatshirt on..... Making progress, abs are getting more defined, veins coming in despite being flat as a pancake from no carbs. Although deadlifts today made me want to say fuk it all and just eat and deadlift, but that's not the plan right now....

    5:05-6:25 / 80 min 32 sets

    Squats
    135x5
    225x5
    315x5 (+2 on WU)
    345x5
    345x5 (+1)
    345x4

    SS With

    HS Preacher curls (PWO)
    70x10
    80x10
    85x10
    85x10
    85x10
    -------------
    Deadlift
    135x5
    225x5
    315x5
    405x3
    455x2
    405x5
    315x8 (4" deficit)
    315x8 (4" deficit)

    SS With

    DB Hammer curls
    30sX10
    35sX10
    40sX10
    40sX10
    -------------
    Leg Extensions
    150x10
    170x10
    190x10 (+20lbs)
    190x10

    SS With

    Leg Curls
    95x10
    110x10
    115x10 (+5lbs)
    115x10
    -------------------
    Decline Situps
    BWx25

    SS With

    DB Shrugs
    90sX15 slow

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

    M1
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, multis fishoil
    500 Cals / 45g pro / 33f

    M2 (850c/88p/47f) - in the field meal
    45g whey, 30g flax seed, 15g powdered greens, 5g matcha green tea
    350 cals / 43g pro / 14g fat

    M3
    Last edited by Plateauplower; 02-27-2018 at 05:36 AM.
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    Originally Posted by Plateauplower View Post
    Not too much of a drop in numbers, but still enough to irritate me : p. The cinnamon roll dream was a good dream, placebo gains FTW. The girl that let me borrow her versa grips actually found mine sitting on a machine and gave it back to me today. I already ordered and received the Cobra grips (which are very nice BTW) but are thick leather instead of the versa grip kind of rubbery texture. Was glad to get my stinky old versa grip back, I'll keep the others as spares I guess...
    I'm the same (baby weights for me though) but I hate it when my lifts drop off ... it's a regular occurrence for me
    Good that she found them for you ... I don't use mine often but the Versas are the best 'straps' by far that I've ever had

    Originally Posted by Plateauplower View Post
    Monday 2/26/18
    195.4 Lbs

    Starting the week one lb down from last weeks avg should put me in a good spot for scale movement. Pretty good session, gained a rep on bench, bumped rows 10lbs for work sets, dips feeling good, everything felt pretty on point and I worked hard.
    Looking stronger each time on the benching Tim

    Originally Posted by Plateauplower View Post
    Tuesday 2/27/18
    194.4 Lbs

    Put in the hard work today and made a little progress on squats, and a little backwards progress on deads....progress either way : D. I just wasn't in the mind set for heavy pulling, reps felt good initially, but the bar got a little forward on the second rep of 455 (wanted 3 good ones) and it made me work to LO. Pulled some 4" deficits after for some extra punishment for being weak. overall though, can't complain. Lighter and working hard. Actually bought medium UA loose fit shirts the other day and my 34" waist pants are looking clownish in the waist (they are normally loose enough for concealed carry IWB, but they are just kinda silly now, so might need to pick up some 32" waist which should still be plenty big in the waist for CC. Lifting belt is getting really close to needing a new hole, having trouble utilizing it without a sweatshirt on..... Making progress, abs are getting more defined, veins coming in despite being flat as a pancake from no carbs. Although deadlifts today made me want to say fuk it all and just eat and deadlift, but that's not the plan right now....

    5:05-6:25 / 80 min 32 sets

    Squats
    135x5
    225x5
    315x5 (+2 on WU)
    345x5
    345x5 (+1)
    345x4

    ...

    Deadlift
    135x5
    225x5
    315x5
    405x3
    455x2
    405x5
    315x8 (4" deficit)
    315x8 (4" deficit)
    Ha ... you're getting greedy ... pants looser, abs and veins coming in, adding reps on squats and you're going to cry after pulling 455 x 2 and then hammering it after

    Everything is heading in the right direction cut-wise and that was still a bad@ss workout!
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  20. #7700
    Registered User BiomedDood's Avatar
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    In!! Thanks Tim for your Keto input in my other thread.

    I'm gonna give it a 30 day trial. Gonna shamelessly copy your nutrition/food plan .lol.

    After your workouts, are u taking any whey shakes or just sticking to food ? Keto limits carbs so not sure if I should even bother with a post workout at all.

    Cheers mate!
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  21. #7701
    Hiding otter mode raynerd's Avatar
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    Oh buddy, you are killing it. Scale still moving down, damn solid workouts and holding on to some impressive strength! War on Carbs!!!
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    Registered User Plateauplower's Avatar
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    Wednesday 2/28/18
    194.2 Lbs

    Hit the gym for heart health day, and did some ab work I missed yesterday due to some lady just laying on the decline ab bench like it was an inversion table, just laying there doing some weird breathing thing, exhaling and blowing her hands away from her face thought she might have been stroking out, but apparently not....Did a variety of shoulder rehab too - face pulls, external rotations, etc...Was good, worked up a good sweat and smelled like a bottle of nail polish remover....Winning

    Also picked up some 32" waist pants yesterday. Tried them on last night, fine in the waist but looked painted on my legs and ass, not the look I'm going for, so apparently I will need to look into a different brand than Levis 514 or whatever they were. I think Lucky brand have a decent amount of leg room to waist ratio. Otherwise I will just continue to wear my 34" waist and walk around with my belt pulling them together in the front and a bulge that would make John Holmes jealous

    Cardio treadmill mix - Incline LISS / HIIT
    60 min / 4.5 mi / 715 cals
    ABs decline sit-ups BW 3X30
    Shoulder stuff - light and lots

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:45am (850c/88p/46f)
    5oz roasted beef, 3oz avocado & Cajun seasoning
    475 Cals / 45g pro / 30g fat

    M3 1:30pm (1265c/134p/67f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    415 cals / 46g pro / 21g fat

    M4 5:00pm (1865c/192p/105f)
    10oz fatty salmon fillet leftovers
    600 cals / 58g Pro / 38g fat

    M5 - Dessert 6:00pm (2000c/216p/108f)
    30g chocolate whey brownie (little almond milk, 2g of pb2)
    135 cals / 24g Pro / 3g fat

    Originally Posted by fittofattofit View Post
    I'm the same (baby weights for me though) but I hate it when my lifts drop off ... it's a regular occurrence for me :rolleyes :
    Good that she found them for you ... I don't use mine often but the Versas are the best 'straps' by far that I've ever had
    Looking stronger each time on the benching Tim
    Ha ... you're getting greedy : D ... pants looser, abs and veins coming in, adding reps on squats and you're going to cry after pulling 455 x 2 and then hammering it after : p
    Everything is heading in the right direction cut-wise and that was still a bad@ss workout!
    Yea I was thrilled to get the missing versa grip back, I use them for pull-ups heavy deads, Rows etc, basically whenever my grip starts to negatively effect the feeling of the movement. They also help me prevent elbow tendinitis which can be a problem when I run my per session training volume as high as I have been.
    Bench is slowly com8ng back up, it’s going to be awhile though, I’m working hard to get reps on work sets. Making progress on the diet though and WAY ahead of my normal schedule, if all goes well I’ll be shredded by summer.

    Great pics of your dad’s birthday party btw!

    Originally Posted by BiomedDood View Post
    In!! Thanks Tim for your Keto input in my other thread.
    I'm gonna give it a 30 day trial. Gonna shamelessly copy your nutrition/food plan .lol.
    After your workouts, are u taking any whey shakes or just sticking to food ? Keto limits carbs so not sure if I should even bother with a post workout at all.
    Cheers mate!
    No problem, I drink a shake post wo primarily out of convienace. I usually have stuff to do at work first thing in the morning and it’s a fast and easy way to get some calories and protein in. It’s not ideal for satiation for me though, I prefer chewable food and try to always have “real” breakfasts on the weekends.

    Originally Posted by raynerd View Post
    Oh buddy, you are killing it. Scale still moving down, damn solid workouts and holding on to some impressive strength! War on Carbs!!!
    Scale is still moving, seeing postive changes in the mirror and working hard. Strength hasn’t tanked too bad, I’ll continue to watch out for declines as I lean out though and reduce my deficit / rate of weight loss if needed.

    Thursday 3/1/18
    194.4 Lbs

    Going to have to return the medium UA loose fit shirts, no way am I cramming myself into those, will return and buy more larges or more smaller waist jeans. I find it odd that at a heavier weight my waist is smaller this time around, although my abs are not as defined in regard to waist size. I think its mostly related to the lack of carbs.
    Pretty good session, made some progress and felt good. This session is my favorite of the week currently, really enjoy the exercises and the layout.

    5:05-6:20am / 75 Min / 36 sets

    DB Bench
    60sX10
    75sX10
    85sX8
    95sX8
    95sX8 (+1)
    95sX7 (+1, wanted that 8th rep)

    SS With

    DB Rows
    80sx10
    100sX10
    125sX8 (+2 Oly handle)
    125sX8 (+1)
    125sX7
    ----------------
    Pull-ups (Various grips)
    BW+25 X 7 Chins
    BW+25 X8 NHG (+1)
    BW+25 X7 WHG (+1)
    BW+25 X7 WGPU
    BW+25 X8 NHG (+1) (7+1 RP)
    BW+25 X7 WGPU

    SS With

    Landmine Shoulder press (PWO unilateral)
    45x10
    55x10
    65x8
    75x6
    75x6
    ---------------
    DB BHTN Tricep press
    50x10
    65x10
    80x7
    80x7
    80x6

    DB Shrugs (Very Slow TUT reps - exaggerated ROM) grip limiting factor
    75sX12
    85sX12
    85sX12
    95sX8
    95sX6

    Tri set with

    DB Lateral raises
    15sX20
    15sX20
    15sX20
    20sX15
    -------------------------------
    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (1050c/100p/62f) *was really hungry
    6oz beef stew roast, 3oz avocado 2.8oz, olive oil veg
    675 cals / 57g pro / 46g fat

    M3 1:30pm (1450c/146p/82f)
    5oz chkn B shred, 4.5oz spinach, 14ml olive oil, 45ml seasoned vinegar
    400 cals/ 46g pro / 20g fat

    M4 4:45pm (2100c/205p/120f)
    4eggs, 6oz ham, 1 slice mozzarella
    650 cals / 59g Pro / 38g fat
    Last edited by Plateauplower; 03-02-2018 at 05:35 AM.
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  23. #7703
    Registered User ajdahlheimer's Avatar
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    Clearly not being able to find clothes that fit hasn't affected those squat weight amounts, brah.

    Killin' it.
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  24. #7704
    Registered User Plateauplower's Avatar
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    Originally Posted by ajdahlheimer View Post
    Clearly not being able to find clothes that fit hasn't affected those squat weight amounts, brah.

    Killin' it.
    Getting hyoogely smaller . Was not in the mood for volume squats today . Felt like a de-load just dropping a few reps though, so I rolled with it...

    Friday! 3/2/18
    194.4 lbs

    Not a great night sleep last night, the dog is a bed hog and thinks I want him to cuddle me and tries to sleep on my legs, when he's not jumping on and off the bed. I don't want him on the bed but he's stubborn, and just waits until I'm asleep to jump up. Can't lock him out of the room or he brings a big rawhide bone or his toys just outside of the door and just picks them up and drops them loudly on the hardwood until I open the door to strangle him then he prances in . Kind of a clock punch session today, dropped down to sets of 5 on squats because I just didn't have the sets of 8 in me today, although they did start feeling better on the last set, so I worked up to a 385 single just to feel it. Felt good on my back, was not an easy rep though, probably still do 405 though, working up with that in mind...Put in the reps this morning now I'll put in the work on the diet side of things and keep on trucking along....

    Squats -bleh
    135x8
    225x8
    315x5
    315x5
    315x5
    365x1
    385x1

    SS With

    BB Curls
    85x10
    85x10
    95x10
    95x10
    95x10
    ----------------
    Leg Press (PWO)
    360x10
    450x10
    540x10
    630x8
    630x8

    SS With

    RDLs
    135x10
    225x10
    275x8
    315x6
    315x6
    -----------------
    Decline Sit-ups
    BWx25
    BWx25

    SS With

    DB Hammer Curls
    30sX10
    35sX10
    40sX10
    40sX10
    ----------------
    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:30am (800c/89p/37f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    425 cals / 46g pro / 21g fat

    M3 1:15pm (1200c/131p/70f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
    500 Cals / 45g pro / 33f

    M4 5:00pm(1800c/205p/101f)
    10oz Grilled spicy Chkn thighs
    600 cals/ 74g Pro / 31g fat
    ———————————————

    Saturday 9/3/18
    194.2

    M1
    6oz beef, 2.8 olive oil veg
    550c/ 54p /32f

    M2 1:30pm (1200c/118p/67f)
    8oz chkn spicy thighs /pork rinds
    650 cals / 64g Pro / 35g fat

    M3 4:45pm (1800c/174p/110f)
    3 eggs, 2oz cheddar, hot Italian sausage
    600 cals / 56g Pro / 43g fat

    M4 (2200c/204p/140f)
    Misc random peanut butter, walnuts, couple bites of roast
    400 / 30 / 30 est
    Last edited by Plateauplower; 03-04-2018 at 04:39 AM.
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  25. #7705
    Hiding otter mode raynerd's Avatar
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    Great session Tim, sh$tty sleep and you still hit some great volume at 315 and strong singles after! I have my 2 dogs in our bed too, it gets pretty crowded when the little B$tches don’t want to move
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  26. #7706
    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Great session Tim, sh$tty sleep and you still hit some great volume at 315 and strong singles after! I have my 2 dogs in our bed too, it gets pretty crowded when the little B$tches don’t want to move
    Got through it. The dog is such a bed hog. Hopefully during the summer he will go back to sleeping on the floor. He used to sleep on the couch every night but then he just decided he would sleep like a person in the bed. Throw him off and he just jumps right back up.

    Sunday 3/4/18
    194.6lbs

    Numbers for the week are good despite being “stuck” at 194 most of the week, the average weight came out to 194.5 which is a 2lb loss from last weeks avg weight of 196.5 at an avg daily intake of about 2100 cals.

    Might do some yard work or someth8ng outside today as it’s supposed to be nice out.
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  27. #7707
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    194? Damn, getting svelte! Nice work lately.
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  28. #7708
    Registered User Plateauplower's Avatar
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    Originally Posted by grouchyjarhead View Post
    194? Damn, getting svelte! Nice work lately.
    Cruising along, due for another drop here soon, been kind of stuck in that mid 194 range for a week. I'm guessing this week will be a smaller loss since last week was a little more than expected.


    Monday 3/5/18
    194.8 Lol wut.

    Little uptick on the scale, should be followed by a decent drop in the next day or so as per usual. Left shoulder was a little cranky today, and I probably should have throttled back a little bit, but I didn't. I will see how it feels on Thursday and might take a week or two of higher rep schemes and lighter weights just to make sure I don't set myself back by re-injuring it. I am pretty much at RPE9+ on my last rep of Bench right now, and it might be a good play anyway to take a week working in the 8-12 rep. Will play it by feel...Lost a rep on my second work set of bench today, but was mostly out of caution. Overall it was an okay session, put in the work.

    5:05-6:15am / 70 min / 38 sets

    BB Bench
    135x10
    185x5
    225x5
    245x5
    245x4
    245x4
    275x4 SS
    275x4 SS
    275x4 SS

    SS With

    BB Rows (P-rows for work sets)
    135x10
    185x6
    225x6
    245x6
    246x6
    246x6
    ------------------
    Landmine Isolateral Shoulder Press (PWO)
    45x10
    55x10
    65x8
    75x6
    75x6

    SS With

    WG Lat Pulldowns
    160x10
    180x10
    200x10
    200x10
    200x9
    ---------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx9
    BWx9

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    ----------------
    DB Flys
    45sX10
    50sX9
    50sX10

    SS With

    EZ Upright rows
    60x10
    80x10
    --------------------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:00am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    M3 1:45pm (1260c/134p/63f)
    6oz spicy grilled chkn thighs, 4.5oz spinach 45ml vin dressing
    400 cals / 46g pro / 19g fat

    M4 5:00pm (2050c/207p/116f)
    12oz leftover fatty salmon, 1/2 pb serv
    790 cals / 73g Pro / 53g fat
    Last edited by Plateauplower; 03-06-2018 at 02:05 AM.
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  29. #7709
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    Man, the weight loss is going great for you Tim!
    365 255 480 in April! ...2019
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  30. #7710
    Registered User Plateauplower's Avatar
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    Originally Posted by mirroroferised View Post
    Man, the weight loss is going great for you Tim!
    Yea the weight is falling off and I’m finding it pretty easy to manage the deficit without being irritable and feeling like I’m ready to snap from hunger. I usually feel like that at maintenance or even a small surplus. Good stuff.

    Tuesday 3/6/18
    192.6 lbs

    There’s the scale drop that was eluding me for a week. It will probably bounce back up slightly which is just normally the way it works for me. I have an all day conference to attend today, which isn’t ideal for my eating plan since a fancy lunch will be served. Luckily my food volume is really low on “keto like diet” so a shake and a few small Tupperware’s in a cooler bag will suffice. I’ll decide on lunch there depending on what they have. If it’s meat I might eat some and just eyeball portions (not my best talent, I generally tend to underestimate since 5-6oz of meat doesn’t look like much). The food I packed is pre measured.

    Just going to take today by feel, I forgot my logbook and workout sheets at my office, but pretty much know the plan. L Shoulder is pretty sore today, will likely take a step or two back on pressing intensity for a week or two and focus on TUT type movements to let it rest a little. Squats and deads today. Yay...
    5:05-6:15am /70min /31 sets

    Yikes, bad day in the gym. I haven’t slept great the last couple days and I’m probably due for a deload at least for heavy stuff. 345 made my shoulder hurt a little from getting tight, but even the 315 sets I dropped down to felt like work. Deads sucked as well, as they always do after squats. I’ll see what happens over the next week or two and it might be time to adjust some things if lifts start tanking. I can gain strength back pretty easily with more food, so I’m not worried about that, but I’d like to avoid losing LBM. I have options, I can try like some pre Wo carbs, or just increasing calories on keto like diet, etc. I’ll think about it. Could have just been a bad day, so I won’t make any drastic changes just yet. But it’s getting closer to where I should slow it down a little if it doesn’t on its own.

    Squats
    135x5
    225x5
    315x5
    345x3
    315x5
    315x5

    SS with

    EZ Curls
    70x10
    80x10
    90x10
    100x8
    100x8
    ————————
    Deadlift
    135x5
    225x5
    315x5
    405x5
    425x2
    315x8
    ————————-
    Leg extensions
    150x10
    170x10
    190x10
    190x10

    SS with

    Leg curls
    95x10
    110x10
    115x10
    115x10
    ———————
    Sit-ups
    BWx25
    BWx25
    BWx25

    SS with

    DB hammer curls
    30sX10
    35sX10
    40sX10
    ———————-

    M1 7:15am
    Whey flax etc same as above
    375cals / 43g Pro /16g fat

    M2 9:15am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    M3 12:00pm (1260c/156p/57f)
    Choice of cold spicy chkn thighs from a Tupperware or hot chkn and fresh greens....went with the latter
    8oz chkn b (2 small breasts with bone )/ plate Of greens no dressing..probably should have buttered my chkn.
    400 cals / 68g Pro / 10g fat (estimated)

    M4 3:30pm (1750c/197p/88f)
    3eggs, 3oz ham, 3oz mushrooms, 1oz cheddar
    490 cals / 41g Pro / 31g fat

    M5 5:00pm (2050c/228p/104f)
    Dessert - 30g chocolate whey brownie with 12g PB2, almond milk & 15g walnuts
    300 cals / 31g Pro / 16g fat

    M6 7pm (2300c/233p/127f)
    Pork rinds and olive oil veg mix
    250c / 5g Pro / 23g fat

    -------------------------------------
    Wednesday 3/7/18
    191.8

    A little dry today, didn’t drink as much water yesterday at the conference/trade show. It was good though, some good continuing education classes, lots of walking around, and got a ton of free promotional junk for the kids. They seem to look forward to all the free trinkets I bring home more than Christmas. I’ll see what the scale does the rest of the week. At the point now where I can see changes almost daily. Probably going to increase my calories a little to slow this down some if this loss rate continues. Starting to feel small, which is a normal brain fuk I get when getting leaner, but like seeing the definition coming in everywhere.

    The plan today is some cardio and shoulder mobility and rehab. It’s still pretty sore certainly don’t need to increase my deficit with the cardio, but want to keep at it for cardiovascular benefits. Plus at this point I can pretty much just float above the treadmill .

    Felt good, better sleep last night, locked the dog out of the room he eventually gave up trying to get in and slept on the couch. That will be his new spot going forward.

    Cardio incline treadmill
    60 Min / 4.15 mi / 700 cals

    Shoudler rehab
    8 sets or so rear delt machine and face pulls from various angles

    M1 7:00am 45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:00am (950c/90p/56f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
    575 Cals / 47g pro / 40f

    * Shoulder is feeling a lot better, I used the vibrating back massager thing I impulse bought a while back, looks like a giant sex toy or something , but seemed to give almost instant relief and nearly pain free ROM after working over my left scapula, trap and shoulder blade. Hopefully it just needed some knots worked out or something IDK, will take it by feel tomorrow on presses...

    M3 1:00pm (1425c/136p/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 (1825c/186p/103)
    8oz pork loin, 3oz mushrooms sautéed with 14g olive oil butter, garlic, Cajun seasoning
    400 cals / 50g Pro / 20g fat

    M5 6:00pm (2115c/212p/124f)
    3eggs over easy, 1oz mozzarella
    290c/26g Pro / 21g fat
    Last edited by Plateauplower; 03-08-2018 at 01:26 AM.
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