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

[Plateauplower]

Wednesday 10/17/18
178.4 lbs

Woke up early despite going to bed late I’ll try to catch up after this investigation is over. Session was okay, I backed off on OHP today due to letting my shoulder rest a little. Decided to not do my heavy work set on deads, they were just feeling uncoordinated. No time for TUT sets, was moving a little slow.

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

OHP
45x10
95x5
125x5
135x5
135x5
135x5

SS with

Pull-ups
BW+35 X 10
BW+35 X 10
BW+35 X 10
BW+35 X 10
BW+35 X 10
BW+35 X 8
—————————-
Deads
135x5
225x5
315x5
365x5
405x5

SS with

DB Hammer curls
35sX10
40sX10
45sX8
50sX7
50sX7
—————————
DB Bench
65sX8
80sX8
95sX8
95sX8
95sX7

SS with

Leg press
360x10
450x10
500x10
500x10
500x10
—————————-
M1 7:00am
6.5oz chkn b, flax wrap bbq lettuce
425 cals / 64g pro / 10g fat

M2 10:15pm (975c/116p/41f)
6oz pork shoulder bbq with 10oz bro-collie
550 cals / 52g pro / 31g fat

M3 12:45pm (1475c/174p/51f)
6oz beef chop steak on Ezekiel bread
500 cals / 58g pro/ 10g fat

M4 4:00pm (2200c/250p/83)
12oz tilapia, 20oz riced cauliflower, 15g olive oil blend butter
725 cals / 76g pro / 32g fat

M5 11:30pm (woke up starving) (2900c/300p/95f)
3 Ezekiel toast, 3x Low fat cottage cheese, Pb pretzels
700 cals / 50g pro / 12g fat

[shesprints]

Dumb question: what does "TUT" stand for? And what's 80min/32min signify? Did it take 32 minutes for you to finish all of that lifting, because if so, wtf.

Mm, pork shoulder. That's one of those cuts of meat I enjoy but find too fatty to fit into deficit calories unless going low-carb.

[Plateauplower]

Dumb question: what does "TUT" stand for? And what's 80min/32min signify? Did it take 32 minutes for you to finish all of that lifting, because if so, wtf.

Mm, pork shoulder. That's one of those cuts of meat I enjoy but find too fatty to fit into deficit calories unless going low-carb.

TUT is “Time Under Tension” I generally end my session with some prehab/rehab movements for shoulders, and some stretching movements like DB flys or pec deck, and occasionally some additional isolation work sets that are done slowly. For most of my work I tend to work very near form failure on my work sets, it’s kind of a cool down stretching thing. Not sure how benificial it is, but it’s the first thing to trim off when short on time. My Sensei gave me some really awesome shoulder stuff to work on and it seems very good. Basically it’s a weird rotation movement holding a ball in your hand palm up, and doing kind of a winding and unwinding thing while raising and lowering the arm. Hard to explain but it seems to work the shoulder through the full ROM. The 32 min was a typo it was 32 sets in 80 min. Usually I am around 2 min per set based in training time and work done.

Yea pork shoulder is good. Have to eat it in moderation to fit it since it is fatty. I trim it pretty well before cooking it and slow cook it getting as much fat out as I can, but it’s still fattier than most meats I eat. Pork does have a high amount of unsaturated fat as compared to beef etc of the same total fat content. I’m always lower carb so it fits my macros. My kids love it when I brown the slow cooked shoulder up in a skillet and make them tacos or nachos. That’s what I’m making them tonight for dinner.

Thursday 10/18/18
180.6 lbs

No cardio this morning went in to work at 4:30 to start writing my report of an investigation. Got decent sleep, maybe get some cardio in tonight. Don’t have Jujitsu today or Saturday.

M1 10:00am
6oz pork shoulder bbq on 10oz bro-collie
550 cals / 52g pro / 31g fat

M2 12:15pm (1100c/110p/46f)
Chop steak on Ezekiel 3 stuffed olives
550 cals / 58g pro / 15g fat

M4 4:00pm (1750c/173p/74f)
Riced cauliflower, turkey Italian sausage, mushrooms, mozzarella
650 cals /63g pro / 28g fat

M5 6:15pm (2800c/230p/112f)
Some 5 cheese pizza, halotop and Pb pretzels
1050 cals / 57g pro / 38g fat (partially estimated)

Got out for a fast paced walk with my son on his bike, otherwise Low activity and higher cals. Likely needed the rest, hopefully I’ll crush it tomorrow in the gym. Likely be heavy from carb increase and water. Calories have been tracking pretty high the last week or so right around 2750avg.

Investigation at work went well today, seems I found some very important pieces of the puzzle that were apparently missed so far by forensic structural engineers that were hired...That whole project should hopefully wind down by next week if all goes well and it will be a LOT less work stress. Still stressed about the fast turnaround I will need to have on the report. I work well under pressure, but things like this pretty much consume me and get pretty singularly focused on getting it done. Hasn’t been helping my sleep any that’s for sure. Hopefully get another night of catchup sleep tonight.

[Plateauplower]

Friday 10/19/18
183.6 Lbs

Felt lethargic from the extra carbs yesterday but gained ground on about everything despite feeling blah. Higher carbs practically give me a hangover (unless its just the lack of sleep catching up with me), but stronger none the less


5:05-5:25am / 80 Min / 37 sets

BB Bench
135x10
185x8
220x8 (+1)
220x8 (+2)
220x7 (+1)
220x6

SS With

BB Rows
135x10
185x8
235x8 (+5lbs)
235x8
235x8
235x6
-------------------
Squats
135x8
225x8
275x8
335x8 (+10lbs)
335x8
335x6

SS With

Precore Lat Pulldowns
190x8
220x8
240x8
240x8
240x8
240x8
---------------------
Dips
BWx15
BWx15
BWx15
BWx14

SS With

Fat Grip EZ Curls
75x10
85x10
85x10
85x10
85x10
---------------------
Pec Deck
110x15
110x15

SS With

Rear Delt Mach
80x15
90x15
-----------------------

M1 7:30am
6oz chkn b on flax wrap, bbq & lettuce
400 Cals / 60g pro / 10g fat

M2 10:30am (1000c/118p/30f)
6oz chop steak on Ezekial, 5 stuffed olives
600 cals / 58g pro / 20g fat

M3 2:00pm (1550c/184p/47f)
6oz chkn B on Ezekiel, 1oz cheddar
550 cals / 66g pro / 17g fat

M4 5:30pm (2250c/246p/87f)
22oz riced cauliflower 6oz turkey sausage crumbles, 2oz cheese blend
700 cals / 62g pro / 40g fat

M5 (2750c/270p/110f)
Dessert - halo top and Pb pretzels
500 cals / 24 g pro / 23g fat

+550 cals junk at my kids school carnival thing

3300c/280/130 ~

[Plateauplower]

Saturday 9/20/18
183.0

Scale weight is stabile here with higher carbs it seems, which is about right 3-4lbs of water and glycogen. I’ve been running cals higher but will probably taper them back down. Appetite goes up rapidly when I eat more carbs and I know from experience that I easily get to a point where I exceed my TDEE while still being hungry most of the time, I don’t like that...Slept pretty good last night, got up early and did some quick shopping then hit the gym for some higher intensity fasted cardio. Have some bone in chkn breasts thawing for the smoker, some boneless skinless chkn thighs for the grill (and some fancy brats I doubt I’ll eat, but wife / kids love them) and some lean stew meat for the instapot. I cooked 4lbs of lean turkey sausage crumbles yesterday so I should be all set for proteins. Got a little IF going today, I ate some junk yesterday late at a fall carnival at my kids school and with all the carbs I’ve been eating I had some spillover and looked a little puffy and my abs weren’t as sharp so I’ll burn that excess “energy” off and tighten things up.

Cardio: elliptical 45 min /4.9 mi / 700 cals

M1 11:45am
4oz turkey sausage crumbles, 3 eggs
430 cals / 44g pro / 29g fat

M2 3:15pm (930c/127p/38f)
20oz riced cauliflower, .82 lb tilapia
500 cals / 83g pro / 9g fat

M3 rest of day (2250c/207p/77f)
1300c / 80p / 39f

[shesprints]

I know what you mean about the hunger after eating more carbs than usual. I get that, too, especially if I'm eating something carb-heavy instead of the usual vegetable-heavy meals. That said, and I don't know if you experience this too, but if I don't eat enough carbs (especially starchy instead of sugary), I get runaway hunger as well. It's a balance for me. I think there is some optimal amount. You seem to prefer to go harder on the low-carb side, though, so maybe you experience it differently. I've also read that men burn less carbohydrate at rest than women and have an easier time on low-carb diets.

Nice benching and squatting, though!

[Plateauplower]

I know what you mean about the hunger after eating more carbs than usual. I get that, too, especially if I'm eating something carb-heavy instead of the usual vegetable-heavy meals. That said, and I don't know if you experience this too, but if I don't eat enough carbs (especially starchy instead of sugary), I get runaway hunger as well. It's a balance for me. I think there is some optimal amount. You seem to prefer to go harder on the low-carb side, though, so maybe you experience it differently. I've also read that men burn less carbohydrate at rest than women and have an easier time on low-carb diets.

Nice benching and squatting, though!

Yea most carb sources other than veggies can increase my hunger. I have dieted successfully using a keto approach. I respond well to it and it made hunger issues very manageable. I did eat a lot of veg just kept my net carbs in the 30g per day range. I’m fine in terms of energy, actually feel better. I just can’t help but think eating like that is not ideal when eating at maintenance or above so I add carbs for calories. I love eating carbs, they just don’t do much for me. I think they do help in adding strength though, even just the muscles being filled out increases mechanical advantage. Lifts are getting back up which is nice. I think I’ve added some leg size back without pick8ng up any fat so far.

Sunday 10/21/18
181.3

Not sure what the plan is for today. It was miserable out yesterday, very windy and cold, it sleeted then snowed while I was grilling . If it’s nicer out I guess I should start winterizing stuff and start getting my gear ready for vacation.

M1 11:15am
6oz grilled thighs, 10oz bro-collie bbq
475 cals / 52g pro / 20g fat

M2 2:15pm (1050c/116p/35f)
17oz riced cauliflower, 2oz chop steak, 4oz chkn b, 3oz lettuce, 60g hot salsa - “leftovers” burrito bowl
Then 32g roasted pumpkin seeds
575 cals / 64g pro / 15g fat

M3 5:30pm (1900c/180p/81f)
12oz salmon, 2 slices Ezekiel toast
850 cals / 74g pro / 46g fat

+300 apple, hummus with some Ezekiel

2200c/190p/90f

[Plateauplower]

Monday 10/22/18
181.8 Lbs

Decent session this morning, bumped some weights made progress.

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

SS With

Cable Rows
190x10
210x8
230x8
250x6 (+20lbs / full stack)
250x6
250x6
-----------------------
Squats
135x5
225x5
275x5
315x5
355x5 (+5lbs)
355x5
355x5

SS With

Alt DB Curls
35sX10
40sX10
45sX8
50sX8
50sX8
-------------------
Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8

SS With

DB Upright Rows
35sX12
40sX10
45sX10
45sX10
-----------------------
TUT Tri Set

Face Pulls
60x15
70x15
70x15
70x15

Tri Set with

DB Flys
50sX10
60sX10
60sX10

Tri Set with

Triceps PD
120x12
130x10
130x10
----------------------

M1 7:00am
6oz Chkn B on flax wrap, lettuce & sugar free bbq
400 cals / 60g pro / 10g fat

M2 10:00am (950c/113p/30f)
5oz lean stew beef on Ezekiel, .5oz Giardiniera
550 cals / 53g pro / 20g fat

M3 1:15pm (1425c/165p/50f)
6oz grilled thighs, 10oz bro-collie bbq
475 cals / 52g pro / 20g fat

M4 4:30pm (2300c/239p/95f)
Leftover Salmon 10oz, 20oz riced cauliflower & 5oz mushrooms, cilantro, pumpkin seeds
875 cals / 74g pro / 45g fat

M5 7:00pm (2600c/250p/105f)
Pita & hummus
300 cals / 11g pro / 10g fat

[Payton1221]

Sunday 10/21/18
181.3

Monday 10/22/18
191.8 Lbs

Typo. Right?

[Plateauplower]

Typo. Right?

Yup. Still hanging on to the lower 180s.

Tuesday 10/23/18
182.2 lbs

Early start at work today off site from my office. Should be able to squeeze some cardio in maybe. Jujitsu tonight, maybe deadlifts to get those fukers out of the way for the week.

Cardio Elliptical
45 Min / 4.75 mi / 675

Kids did awesome at their jujitsu. Really doing well at it.

6:45-7:20pm
Deads
135x5
225x5
315x5
405x5
435x5 (+1)
455x2
405x5

Leg press (PWO)
360x10
450x10
500x10
500x10
500x10

Jujitsu 7:30-9pm
Fall breaks, throws and joint locks.


M1 7:00am
7oz chkn b on flax wrap
425 cals / 67g pro / 11g fat

M2 10:30am (855c/111p/40f)
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M3 1:30pm (1325c/163p/60f)
6oz grilled thighs, 10oz bro-collie bbq
470 cals / 52g pro / 20g fat

M4 6:00 (1825c/220p/77f)
20oz riced cauliflower, 5oz lean beef, cilantro, 3oz lettuce
500 cals / 57g pro / 17g fat

M5 9:30pm (2450c/265p/93f)
2 slices Ezekiel, 226g cottage cheese, Pb pretzels and some halotop
625 cals / 45g pro / 16g fat

[Plateauplower]

Wednesday 10/24/18
181.6 lbs

Dedicated or nuckin futs I hit the gym this morning. I already had deads outa the way so it wasn't bad. I might swap out OHP for awhile and work on landmine shoulder press. Finally got 3x8 with 95s on DB bench likely helped by lighter OHP today. Everything was alright. Helped a kid with his squats, he was appreciative.

OHP
45x10
95x10
115x8
135x6
135x6
135x6

SS With

Pull-ups
BW+45 x 6
BW+45 x 6
BW+45 x 7
BW+45 x 7
BW+45 x 7
BW+45 x 7
-------------------------
DB Bench
65sX8
80sX8
95sX8
95sX8
95sX8 (+1)

SS WIth

DB Hammer Curls
35sX10
40sX10
45sX8
50sX8
50sX7
-------------------
Pec Deck
110x12
110x12
110x12

Tri Set with

Rear Delt MAch
80x15
90x15
90x15

Tri Set with

EZ Skull Crushers
105x10
105x10
105x10
----------------------------
M1 7:00am
6oz Chkn B on flax wrap, lettuce & sugar free bbq
400 cals / 60g pro / 10g fat

M2 10:15 (830c/104p/39f)
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M3 1:00pm (1325c/166p/58f)
6oz lean beef, 10oz bro-collie
495 cals / 62g pro / 19g fat

M4 4:30pm (1850c/246p/64f)
12oz tilapia on 20oz riced cauliflower and 6oz mushrooms
525 cals / 80g pro / 8g fat

M5 (2150c/252p/76f)
Pb pretzels etc
300 / 6 / 12f

[Plateauplower]

Thursday 10/25/18
180.4 Lbs

Did some cardio and abs this morning. No Jujitsu tonight due to Park District converting most of the giant multi use building into a Halloween party thing for tomorrow night.

LISS Incline Treadmill
50 min / 3.35 mi / 600 cals

Cable Crunches
3x25 @140 lbs

M1 7:00am
2 eggs, 6oz turkey sausage crumbles
475 cals / 51g pro / 31g fat

M2 10:30am (1025c/125p/51f)
7oz Chkn B on flax wrap, 1oz cheddar lettuce and 30g sugar free bbq
550 cals / 74g pro / 20g fat

M3 1:00pm (1500c/176p/72f)
6oz chkn thigh flax wrap with bbq
475 cals / 51g pro / 21g fat

M4 4:30pm (2350c/256p/108f/100c)
20oz riced cauliflower, 6oz mushrooms, 5oz lean beef, 2oz mozzarella, 1oz tortilla chips-burrito bowl
850 cals / 80g pro / 36g fat

+
Ice cream/ 350 cals / mostly carbs and fat

2700 cals / 260p / 115f

[shesprints]

What kind of throws are you doing at jujitsu? It's awesome your kids are enjoying it. I remember when I was little and did karate with my brother, I'd use it to beat him up at home... don't suppose that happens with yours? My gym is actually going to be opening up classes for kids as soon as they expand their space, which is super cool. I can see it taking off.

Landmine shoulder presses have a really good rep. I should probably do them myself. They're not just for shoulders, they also work the rest of your body, including core stability. I also think doing unilateral work is important.

[Plateauplower]

What kind of throws are you doing at jujitsu? It's awesome your kids are enjoying it. I remember when I was little and did karate with my brother, I'd use it to beat him up at home... don't suppose that happens with yours? My gym is actually going to be opening up classes for kids as soon as they expand their space, which is super cool. I can see it taking off.

Landmine shoulder presses have a really good rep. I should probably do them myself. They're not just for shoulders, they also work the rest of your body, including core stability. I also think doing unilateral work is important.

I just finished the 20 hand techniques (Yawara) and started on the Nage-Te which are the throws. I just finished re-doing the notes I took on Tuesday for the first three throws I drilled. The first one (Deashi Harai) is a sweep similar to the one in the vid that you posted, basically a combination of sweeping the foot that is stepping forward as you pull down on their sleeve and over with their opposite elbow. The other two are pretty much throws I've used in wrestling "Ogoshi" is a hip toss throw where your hip is the fulcrum, the other is one was "Seoi Nage" which I would call an arm drag where you throw them over your back by pulling them toward you with their wrist and elbow (or gi sleeve) and use your back as the fulcrum. On the arm drag I worked on some variants using my trap, delt and forearm as the fulcrum. Using the forearm sounds silly but that would be done in combination with an elbow lock and the person would "go with the throw" or their elbow joint would pretty much be dislocated and destroyed. The throws are certainly easier for me to quickly grasp so far just due to the familiarity with them. I'm still working on the Yawara moves they seem a little trickier to me to apply correctly. They are taught first, and are like the base or part of many different moves because they include a lot of joint locks and joint manipulations.

Landmine stuff is a great alternate for a lot of stuff. I was doing them for awhile, I think they are causing some shoulder aggravation, I’ll likely work the Landmine stuff at mid range reps. The only thing that sucks is there are no plate trees near the Landmine it’s on some big CrossFit looking thing, so I’ll have to carry my weights back and fourth.

[Plateauplower]

Friday 10/26/18
183.0 lbs

Decent session gain ground on bench and rows. Matched numbers on squats with a little different rep scheme, not intentional they just didn't feel great today and I grinded out the last set to make it even from last week. everything else okay..


BB Bench
135x10
185x8
220x8
220x8
220x8 (+1)
220x7 (+1)

BB Rows
135x10
185x8
235x8
235x8
235x8
235x8 (+2)
--------------------------
Squats
135x8
225x8
275x8
335x7 (-1)
335x7 (-1)
335x8 (+2)

SS With

Precore Lat Pulldown
190x10
220x8
240x8
240x8
240x8
240x8
------------------
Dips
BWx15
BWx15
BWx15
BWx15

Fat Grip EZ curls
75x10
85x10
85x10
85x10
--------------------


M1 7:00
7oz chkn b on flax wrap, sugar free bbq
450 cals / 68g pro / 11g fat

M2 10:00 (975c/126p/35f)
7oz chkn Thighs on flax wrap, sugar free bbq
525 cals / 58g pro / 24g fat

M3 2:45pm (1425c/179p/51f)
5oz lean beef, steamer bag of winter blend veg
450 cals / 53g pro / 16g fat

5:00pm (2300c/260p/78f)
Eggs & cheese with sprouted grain toast
875 cals / 81g pro / 27g fat

Couple maple stout beers then some ice cream
1000 cals ?

I hope using your brain burns a lot of calories because I was tethered to a chair for nine hours writing a report and didn’t get much walking in today. Taking the kids to a Halloween thing at the park district then wife and I are going to hang out and might try reorganizing her garage gym a little. Trying to sell off a few things she doesn’t use. Need to maximize space and try to make it so it can be effectively heated.

[ajdahlheimer]

You're still a squatting machine, broseph! Nice job.

[Plateauplower]

You're still a squatting machine, broseph! Nice job.

Working at getting some weight back on the bar. Being pretty methodical with it, but lost about 40 lbs on my worksets during the long diet (365x5 all the way down to barely getting 315x5) they are coming back at a reasonable pace for not gaining much weight (176 depleated at the end of diet in July in low 180s now - not depleated) and my legs are visibly bigger so it’s a win.

[shesprints]

You lost 40 pounds on your squat, but how much weight did you lose during that time? Wasn't it way more than that? I'm pretty sure your power-to-weight ratio is a LOT better, which you're surely aware of.

Also: I think using your brain can in fact burn calories, but you may need to be using it at the level of competitive chess players. They routinely lose several pounds during a match, though perhaps that's nervous sweat. Either way, your brain definitely uses glucose, which is... ummm... my current theory for why I'm hungrier after I do a bunch of writing than after I watch a movie.

I hope you have fun at the halloween thing! I bet it's so fun to see that through your kids' eyes. I don't know any kids who don't like halloween. Even my students (older teenagers) go nuts talking about their costumes. One of them made himself into "Mathematica Man" by creating his own paper cutout version of the Mathematica logo and taping it to his shirt. Yep, I teach a bunch of nerds. I love them.

[Plateauplower]

You lost 40 pounds on your squat, but how much weight did you lose during that time? Wasn't it way more than that? I'm pretty sure your power-to-weight ratio is a LOT better, which you're surely aware of.

Also: I think using your brain can in fact burn calories, but you may need to be using it at the level of competitive chess players. They routinely lose several pounds during a match, though perhaps that's nervous sweat. Either way, your brain definitely uses glucose, which is... ummm... my current theory for why I'm hungrier after I do a bunch of writing than after I watch a movie.

I hope you have fun at the halloween thing! I bet it's so fun to see that through your kids' eyes. I don't know any kids who don't like halloween. Even my students (older teenagers) go nuts talking about their costumes. One of them made himself into "Mathematica Man" by creating his own paper cutout version of the Mathematica logo and taping it to his shirt. Yep, I teach a bunch of nerds. I love them.

I lost about 40lbs of body weight too. I was able to maintain strength through the majority of my diet, but once I started getting pretty lean it started to tank kind of fast. I think some of it was the long duration of the diet. I plan to stay in the lower double digits now so I won’t have to do that long of a cut again, I’m good for 3 months or so without losing much but I cut for 6 months or a little more last year. I am stronger lb/lb now but I seem strongest around 200lbs but a little softer.

Yes I was writing a report yesterday all day and did seem hungrier despite being busy, so maybe it did increase my metabolism some hard to say. I ended up high cal yesterday after a couple maple stout beers and s8me ice cream .

The Halloween thing was not that good. We were pretty much in and out. It seemed geared toward younger kids. My kids love holloween though. My son loves scary stuff my daughter loves chocolate. My daughter is a tootsie roll this year (Goodwill find) and my son has this really awesome dragon costume which was probably very expensive but my wife bought it at a garage sale over the summer. I bought a inflatable alien thing at Sam’s club on clearance so I might dress up this year too .

Saturday 10/27/18
180.4 lbs

Got my Saturday morning shopping done. Took my son to jujitsu, daughter has an awful sounding cough so she missed soccer and jujitsu. I’ll go to my noon class then grill proteins for the week ground chkn and beef burgers and some pork loin that I might do in the smoker.

Jujitsu 12-1:30pm
Drilled the same 3 throws the entire time. Getting fluid and making them smooth and effortless.

M1 11:00am
7oz chkn b flax wrap with bbq and lettuce
450 cals /68g pro /11g fat

M2 2:00pm (950c/118p/30f)
6oz chkn thigh on sprouted grain
500 cals / 50g pro / 19g fat

M3&4 (2450c/204p/96f)
Pizza and ice cream / burger later
1500 cals / 86 g pro / 66g fat

[shesprints]

You could be really lazy and just wear your gi. It's kind of a built-in costume, and those things are expensive. :P Of course, then you'd have to put up with everyone asking if you "do karate." So maybe best not. Man, when I was a kid, my dad, who at the time worked as a toy inventor, made the most awesome costumes. Like your daughter, I was a chocoholic, so one year he made me a custom Crunch Bar out of some cardboard, paper, and foil (I helped... minimally lol). He also made my bro into a WORKING jack-in-the-box. He'd sit inside this giant painted box, ring the doorbell, quickly duck down inside, and then the people who came to the door would crank the handle, music would play, and Max would jump out dressed as a clown. We called it Max-in-the-Box. It was GREAT. He got so much candy and all the little kids were delighted by it. Another year, he went as a toilet, and everyone could throw the candy into the toilet bowl and it would collect in a bucket beneath the costume.

I think the weight we need to be at for optimal strength is, for most people, not the weight we need to be at for aesthetics or even aerobic performance. It makes sense, I suppose. I'm still not looking forward to the tradeoff I'm about to make of strength for leanness, because it is an inevitable shift, I think, even at a slower rate of loss with decent postworkout protein and carb consumption. In your case, though, 40 pounds is a higher percentage of your weight than 40 pounds is of 360, so technically you still came out of your long cut pretty well.

[Payton1221]

. . . lost about 40 lbs on my worksets during the long diet (365x5 all the way down to barely getting 315x5) they are coming back at a reasonable pace for not gaining much weight (176 depleated at the end of diet in July in low 180s now - not depleated) and my legs are visibly bigger so it’s a win.

I think that we've discussed Martin Berkhan's rule of thumb for things like 2:1 or 3:1 increases on a bulk meaning that if you can add 2-3 lbs to your bench or squat for every one pound of bodyweight that typically means predominately lean gains. I think the reverse would be true where if you do NOT lose 2-3 lbs on your bench for every pound of bodyweight that you lose would mean predominately fat was lost. Losing just 40# on your lifts after losing 40# of bodyweight, that's a win in my book.

[Plateauplower]

You could be really lazy and just wear your gi. It's kind of a built-in costume, and those things are expensive. :P Of course, then you'd have to put up with everyone asking if you "do karate." So maybe best not. Man, when I was a kid, my dad, who at the time worked as a toy inventor, made the most awesome costumes. Like your daughter, I was a chocoholic, so one year he made me a custom Crunch Bar out of some cardboard, paper, and foil (I helped... minimally lol). He also made my bro into a WORKING jack-in-the-box. He'd sit inside this giant painted box, ring the doorbell, quickly duck down inside, and then the people who came to the door would crank the handle, music would play, and Max would jump out dressed as a clown. We called it Max-in-the-Box. It was GREAT. He got so much candy and all the little kids were delighted by it. Another year, he went as a toilet, and everyone could throw the candy into the toilet bowl and it would collect in a bucket beneath the costume.

I think the weight we need to be at for optimal strength is, for most people, not the weight we need to be at for aesthetics or even aerobic performance. It makes sense, I suppose. I'm still not looking forward to the tradeoff I'm about to make of strength for leanness, because it is an inevitable shift, I think, even at a slower rate of loss with decent postworkout protein and carb consumption. In your case, though, 40 pounds is a higher percentage of your weight than 40 pounds is of 360, so technically you still came out of your long cut pretty well.

Yea no gi for me for Halloween (I’m a secret ninja ) Those costumes sound awesome! I love projects like that although I’m not that creative. I agree, optimal strength is definitely not going to be at the same weight and leaness as optimal aesthetics, at least for me and probably most people. I’m sure there are outliers who can maintain high levels of strength while being very lean, but my strength is definitely better carrying some extra bodyfat. I was doing the same math that you did to justify the strength losses as related to percentages. I pretty much just started to accept it, I knew there would be a trade off, but I’m making progress back without picking up much fat at all so I’m hopeful if I bounce back and fourth a little I can my numbers back to pretty close to what they were without the extra fluff.

I think that we've discussed Martin Berkhan's rule of thumb for things like 2:1 or 3:1 increases on a bulk meaning that if you can add 2-3 lbs to your bench or squat for every one pound of bodyweight that typically means predominately lean gains. I think the reverse would be true where if you do NOT lose 2-3 lbs on your bench for every pound of bodyweight that you lose would mean predominately fat was lost. Losing just 40# on your lifts after losing 40# of bodyweight, that's a win in my book.

Yea I generally think 10% is pretty acceptable strength loss on a cut, and I was actually under that in terms of maxes. My bench dropped a good bit, but that was more due to the shoulder issue than dieting.

Sunday 10/28/18
184.0 lbs. (earlier than normal - pizza gainz )

Went into work at 3am today and worked until about 9:30am on my investigation report. I think I’m pretty much at final review stage and the lawyers can go over it and suggest any additional changes. I think it turned out well and was happy I was selected to pretty much handle the largest most important safety investigation in the history of the organization. I just got home and tossed some lean pork on the smoker and will see how that turns out. Not sure what the plan is for the rest of the day. It’s my dad’s birthday but my daughter is getting over her cough and my son has it a little so don’t want to go infect my parents, sister and her kids at my dads birthday dinner. I’ll be down to see my parents next week or the week after on vacation so probably skip today. Nap is likely, it’s kind of gross out and I feel better knowing the report for work is moving along on schedule.

M1 7:30am
9oz chkn b on sprouted grain
550 cals /83g pro / 12g fat

M2 11:15am (1050c/123p/31f)
6oz 90/10 burger on sprouted grain, 1/2oz mozzarella
500 cals / 40g pro / 19g fat

M3 2:30pm (1550c/174p/52f)
6oz smoked pork loin, 14oz can of green beans, Pb pretzels earlier
500 cals / 51g pro / 21g fat

M5 5:30pm (2100c/251p/62f)
10oz albacore tuna steak 7g butter, 21oz riced cauliflower
550 cals / 77g pro / 10g fat

[Plateauplower]

Monday 10/29/18
185.0 Lbs

Hit my current ceiling weight today, but I am not really as concerned anymore with the scale. My lifting belt is still on the same notch and still have good ab definition, I'll just be careful not to allow myself to get too soft. Great session today, felt good and was moving along a faster pace than normal. Gained a rep on bench, bumped squats 10lbs to 365 and they felt pretty good. Everything went pretty well today.

5:00 - 6:20am / 80 min / 45 sets

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

SS With

Cable Rows
190x10
210x8
230x8
250x6
250x6
250x6
--------------------
Squats 365x5

Squats
135x5
225x5
315x5
365x5 (vid- maybe if utube will load )
365x4
365x4
365x4

SS With

Alt DB Curls
40sX10
45sX8
50sX8
50sX8
50sX7
-------------------
Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8

SS With

DB Upright Rows
35sX12
40sX12
45sX10
45sX10
-------------------
TUT Tri Set

Face-Pulls
60x15
70x15
70x15
70x15

Tri Set With

DB Flys
50sx10
50sX10

Tri Set with

Triceps PD
120x10
130x10
130x10
140x10

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

M1 7:30am
6oz 90/10 beef burger on sprouted grain
425 cals / 39g pro / 16g fat

M2 9:45am (900c/91p/36f)
6oz grilled chkn thighs, 10oz bro-collie, 45g sugar free bbq
475 cals / 52g pro / 20g fat

* Lunch walk 3 mi /45 min /

M3 1:30pm (1375c/133p/58f)
6oz grn chkn burger on sprouted grain 1 oz cheddar
475 cals / 42g pro / 22g fat

M4 4:30pm (1925c/193p/75f)
7oz smoked pork loin, 60g bbq 22oz riced cauliflower
550 cals / 60g pro / 17g fat

M5 6:15pm (2250c/227p/81f)
226g LF cottage cheese with cinnamon on slices Ezekiel bread
325 cals / 34g pro / 6g fat

[shesprints]

Hey, it's you! Those are amazing squats, you really go deep and your back tightness is impressive. Very motivating.

[Plateauplower]

Hey, it's you! Those are amazing squats, you really go deep and your back tightness is impressive. Very motivating.

Thanks, a couple reps felt a little shallow but seemed parallel in the vid on my phone, I actually think the next sets were better, its been awhile since 365 was my working weight and I was a little nervous on the first set since I hate failing squat reps and have yet to fail one at my current gym in the half rack thing.

Tuesday 10/30/18
182.2

Little better scale weight today must have just been holding some extra water. Slept like $hit last night only getting 4 hrs, but I feel absolutely great so far today. Last day of work before being off for about two weeks. I have to conduct some evacuation drills first thing this morning which everyone hates, but at least its not raining.... If the lawyers get my report back early and everything is good I'll likely cut out early and try to get a nap before the kids get home and I take them to jujitsu. I also entered a Pushup contest a month ago at the gym and I think I need to do my push-ups today. It is based on amount of improvement and you only do pushups low enough for your chest to touch a yoga block. I could only do 12-15 or something for the initial test, so I should have a pretty good chance of "winning" . That's probably not fair, but I call it strategy .

Cardio this morning and felt like I could have just kept going...
Elliptical 50 Min / 5.08 mi / 725 cals
Cable crunches 3x30x140lbs
some shoulder rotations stuff.

M1 7:00am
6oz turkey sausage crumbles, 2eggs
475 cals / 51g pro / 31g fat

M2 10:00am (950c/103p/51f)
6oz grilled chkn thighs, 10oz bro-collie, 45g sugar free bbq
475 cals / 52g pro / 20g fat

M3 1:45pm (1550c/155p/78f)
6oz beef burger on Ezekiel 1oz mozzarella Pb pretzels
600 cals / 52g pro / 27g fat

M4 6:00pm (2300c/213p/106f)
6oz chkn burger with mozzarella on Ezekiel + snack earlier
750 cals / 58g pro / 28g fat

[Plateauplower]

Wednesday 10/31/18 Happy Halloween!
179.2 lbs (later than normal but a big shift from Monday, even for me)

First day of nearly two weeks of vacation. Might need to stop by work for a final review of my report before it goes in but otherwise I’m off until 11/13. Got decent sleep last night, but I felt a little rough today. Worked a lot of throws last night at jujitsu, but I was working with a guy that was struggling with technique and I had many hard falls despite trying to sutemi. Hips and back felt a little out of whack and deads were pretty much a no go today. Other stuff was okay but I just couldn’t pull. My grip was also pretty fatigued from all the throws and made DB Hammer curls hard to hold the DBs. Think that’s the first time jujitsu has had a negative impact on strength training for me. Oh well, should be a little de-load time over vacation anyway. Worked in Landmine shoulder presses and did unweighted pull-ups cause elbows were getting sore again. Oh did my pushups for the comp yesterday and I’m winning, banged out 70 consecutively so have the most improvement and highest number done. Not sure what the prize is, free yearly membership would be nice, but I’m guessing it will be a water bottle or something.....Get to help and attend my kids Halloween parties today, looking forward to that.

Landmine shoulder press (unilateral) PWO
25x12
35x12
45x10
60x10
70x8
70x8

SS with

Pull-ups
BWx15
BWx15
BWx15
BWx15
BWx15
BWx14
Xxxxxxxxxxxxxxxxxx

Deadlift
135x5
225x5
315x5
365x5 (called it here, these felt rough)

SS with

DB Hammer curls
35sX10
40sX10
45sX8
50sX8
Xxxxxxxxxxxxxxxxxxxxx

DB bench
65sX8
80sX8
100sX6
100sX6
100sX6

SS with

Leg Press (PWO)
360x10
450x10
500x10
500x10
500x10
Xxxxxxxxxxxxxxxxxx

EZ Skull Crushers
95x10
95x10
95x10
Xxxxxxxxxxxxxxxxxxxxxxxx

M1 8:15am
10/2 eggs with 113g LF cottage cheese, 2 slices Ezekiel toast
550 cals / 69g pro / 14g fat

M2 12:00pm (1100c/135p/36f)
20oz riced cauliflower, 7.5oz smoked pork loin
550 cals / 66g pro / 22g fat

M3 3:15pm (1650c/197p/54f)
Chkn burger on sprouted grain 226g LF cottage cheese with cinnamon, few pretzels as Halloween party
550 cals / 62g pro / 18g fat

Rest of day Pizza, candy, couple adult beverages - suffice to say I was over cals for the day.

[Plateauplower]

Thursday 11/1/18
180.2 lbs

Went into work around 5am to do final proof of report. Hopefully really on vacation now....probably take the Halloween decorations down today get fall stuff and Christmas stuff ready. Did some quick shopping and grabbed 12 lbs of clearenced London broil steaks. Gotta keep my hands outa the candy

M1 9:30am
9oz chkn burger on Ezekiel couple Pb pretzels
450 cals / 45g pro / 19g fat

M2 12:30 (1450c/93p/49f)
Beef burger etc. candy estimated
1000 cals / 48g pro / 30g fat

M3 5:45pm (2050c/163p/75f)
Pork loin flax wrap bbq lettuce
600 cals / 74g pro / 26g fat

M4 10pm (2700c/210p/87f)
Toast cottage cheese etc
650 cals / 47g pro / 12g fat

Kids jujitsu was great, my daughter continues to impress pretty much everyone. She just destroys kids way bigger than her in matches. My class was okay I was kind of tired and just kind of going through the motions. Mostly just drilling Yawara.

[Plateauplower]

Friday 11/2/18
182.0 lbs

Meh, kind of just went through the motions today. Woke up and went to the gym soon after which isn’t ideal for me, I prefer some time to “wake up” first. Got it in though and made some progress. Added 5lbs to bench and rows, got my squat reps. So training wise it was okay, but I didn’t feel strong or energetic. Probably need a little rest.

Bench
135x10
185x8
225x7 (+5lbs)
225x7
225x7
225x5

SS with

BB Rows
135x10
185x8
225x8
240x8 (+5lbs)
240x8
240x8
Xxxxxxxxxxxxxxxx

Squats
135x8
225x8
275x8
335x8
335x8
335x8

SS with

Precore lat pulldown
190x10
220x8
240x8
240x8
240x8
240x8
Xxxxxxxxxxxxxxxxx
Dips
BWx15
BWx15
BWx15
BWx15

SS with

Fat grip ez Curls
75x10
85x10
85x10
Xxxxxxxxxxxxxxxxxxx

M1 8:15am
10/2 eggs (dog eats the extra yolks), 10z mozzarella, 2 slices Ezekiel
550 cals / 64g pro / 18g fat

M2 12:30pm (1000c/116p/37f)
6oz pork loin on flax wrap lettuce & sugar free bbq
450 cals / 52g pro / 19g fat

M3 3:30pm (2000c/190p/83f)
Chkn burger on sprouted grain, mozzarella, goldifish crackers. Bunch of the kids candy
1000 cals / 74g pro / 46g fat

M4 7:00pm (2800c/242p/105f)
800c / 52p / 22f

[Plateauplower]

Saturday 11/3/18
181.2 lbs

Jujitsu today for kids and I. Got some shooting range time in yesterday with my wife, it was fun. Not sure what the plan is today. Already got Halloween stuff down for the outside supposed to rain early next week so might need to adjust my deer hunting trip a little, I don’t want to head down there and just be stuck inside.

Kids jujitsu was fun my class is at noon. Scored a BUNCH of bone-in skin on slit chicken breasts. Not enough room in any of the freezers for all of it so smoking a bunch of them today, two smokers full. I’ll be eating a lot of chicken. It’s good though, I take off the skin and debone them when done and they stay really juicy and good. Also need to cook London broil steaks today. First batch of chkn should be done when I get back from jujitsu.

Jujitsu 12-1:45pm
Worked some hand technique stuff with a black belt I’ve never met. Was helpful. He had vice grip hands and the skin on my wrists is literally worn off from all of the escape drilling. Looks like shiny blisters wrapping around my wrists. Neat. :/.


M1 11:00am
6oz pork loin flax wrap lettuce bbq
450 cals / 52g pro 19g fat

M2 2:15pm (1100c/158p/35f)
12oz smoked chkn b, big ol bowl of green beans (2 cans)
650 cals / 106g pro / 16g fat

M3 5:30pm (1750c/218p/57f)
6oz London broil, 2 slices Ezekiel toast, Pb pretzels earlier
650 cals / 60g pro / 22g fat

M4 8:00pm (2200c/252p/71f)
2 Ezekiel toast, .5 Pb 226g LF cottage cheese
450 cals / 34g pro / 14g fat

[Plateauplower]

Sunday 11/4/18
183.4 lbs

Got some cardio in this morning. Not sure what the plan is today, my daughter has a birthday party to go to, so my son and I will find something to do.

Elliptical 40 min / 4.05 mi / 575 cals

M1 8:15am
10oz chkn breast with 45g sugar Free bbq
475 cals / 86g pro / 12g fat

M2 10:45am (1350c/152p/54f)
6oz London broil flax wrap with 1oz mex cheese, lettuce/2 oz chips & salsa
875 cals / 66g pro / 42g fat

M3 1:00pm (2350c/152p/90f)
Candy binge - bunch of mini candy bars in ice cream / estimated
1000 cals / 0p / 36f

M4 3:45pm (2850c/223p/100f)
7oz chkn b 21oz riced cauliflower, lettuce burrito bowl
500 cals / 71g pro / 10g fat