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

[Plateauplower]

Nice job on the rows. The beta alanine tingles always get me in the eyeballs. I bought mine in the sup store at the gym I go to (very fair priced). They only had watermelon. I should try the lemon lime.

Ray

Not sure if I would like the eyeball tingles, . They seemed to go away once I got moving. I'm still burping lemons, hopefully that will end soon, feeling really good after a meal, so it doesn't seem like it will cause an energy crash considering it was 4hrs ago.

[Plateauplower]

Good to see the face pulls work for you. I had meant that I nearly went flying into the machine and was falling over every time lol, looked pretty funny I'm sure. I'm quite sure the weight was just to high. They seem to get raved about as a good accessory exercise for sure.

Too bad about the broken grip on deads today but looks like a great workout still. Lots of volume.

Yea I did that too on the face pulls until I lowered the pulley a bit and leaned back. My grip is a work in progress, mind boggling to see some the guys on here move huge weight without straps. I always use straps over 300 but will start working some bare hands in. My hands were pretty soft, starting to get good bar calluses again.

[Plateauplower]

Making some healthy lasagna today. It makes a perfect meal, without needing to work at getting macros dialed in and add fat or protein to get a good balance.
Basically I make it in big turkey roasting pans, each pan yields 9 equal pieces. I make two pans when I make it because it's time consuming to chop everything up. I weigh everything and calculate the nutrition. Each piece is 766 cals 78g protein and 46 grams fat.
5lbs spinach
2.5lbs peppers
2.5lbs onions
3lbs mushrooms
1/2lb garlic
4lbs tomatoes
4 jars organic pasta sauce
Entire jar of Italian seasoning (oregano, basil, thyme)
2 big cans olives
5lbs 93% lean beef
8 large containers of low fat cottage cheese (48 servings)
1.5lbs mozzarella cheese
26 whole wheat noodles (8.5 servings total)
All of this together makes two big pans 18 total servings 766 cal 78g pro 46g fat
Very filling, and great nutrition love this as my second post workout meal.

[Plateauplower]

Saturday 5/10/14
208.2 lbs

Rest day - went fishing caught and released lots of bass.
Ate
Lasagna, Greek yogurt, eggs, whey, casein, walnuts, almonds, oatmeal, bananas, sunflower seeds in shell, string cheese.

2600 cal 205 pro/ 97 fat.

[Plateauplower]

Sunday 5/11/14 Mother's Day.
208.6lbs
Average weight loss for week .8lbs from last week average weight.

Family hike 2hrs 6 mi 665 cals double jogger w/hills.

Planted garden grilled chicken and deer.

M1 7:30am
Grk yog 340g/strawberries 280g/whey 30g/ walnuts 15g/ oats 20g/ creatine 5g
600 cal 65g protein / 13g fat

M2 12:30pm
Epic cheat meal for Mother's Day. Mexican feast at our favorite place - steak, too many chips, beans, rice, avocado, cheese
3000 cals? 50g pro? / 150g fat? Lots of salt and carbs.

M3 5:15pm
9oz deer loin steak.
375 cals 76g protein / 6g fat

Daily totals guesstimate with cheat meal : 3925 cals 191 pro / 169fat / 410 carbs no idea - not looking forward to the salt showing up on the scale.

[Plateauplower]

Monday 5/12/14
211.2 lbs
Up 2.6lbs of water weight from salty cheat meal. Feeling puffy, wedding ring is very tight hopefully see some positive in the gym. Increasing weight on OHPs, trying for more reps on everything else. 22g Gaspari super pump and 10g BCAAS pre workout.

5:05-6:00am 55mins 34 sets
BB Bench 135x12/225x3/225x3/205x5/205x4/185x7
Superset with
BB Rows 165x8/165x8/165x8/165x7/165x6/165x6

Squats 185x10/185x10/225x7/275x2/245x4/245x4/225x6/225x4
Superset with
Standing OHP 115x6/115x6/115x4/115x4/115x4

EZ Skull Crushers 80x10/80x8/80x8/80x8
Tri set with
EZ Curls 80x8/80x8/80x8
Tri set with
Sit-ups BWx20/BWx20

Accessories: None

Notes: Squats were causing some sharp pain in sacrum area had to go lighter and add a few sets, hopefully will be able to get back up in weight and reps on Friday. Increased OHPs, added a set of BB Rows, tried for a set of 4x225 on BB bench but it wasnt going to happen despite having the advantage of added interstitial fluids from water retention...

* Afternoon LISS 35 Min 2mi 200 cal (sportracker iphone)

M1 7:00am
Grk Yog 240g/Blue berries 210g/ Whey 30g/Walnuts 15g/ Creatine 2g
550 Cal 62g pro / 13g Fat

M2 9:30am (1350 150pro/60fat)
Lasgana (arm workout shoveling it down) multi vits /C /fishoil
800 Cal 78g Pro / 47 Fat

M3 12:30pm (1975 217pro /81fat)
7oz Chkn thys / wheat & flax wrap/ 124g FF refried beans
625 Cal 67g Pro / 21g Fat

M4 5:00pm
6oz deer loin/ wheat & flax wrap/ 3 oz veggies/ 30g guacamole
500 cals 62g pro / 17g fat


Daily totals: 2375 calories 269g protein / 98g fat / 104g carbs

[pastorgbc]

Monday 5/12/14
211.2 lbs
Up 2.6lbs of water weight from salty cheat meal. Feeling puffy, wedding ring is very tight hopefully see some positive in the gym. Increasing weight on OHPs, trying for more reps on everything else. 22g Gaspari super pump and 10g BCAAS pre workout.

BB Bench 135x12/225x3/225x3/205x5/205x4/185x7
Superset with
BB Rows 165x8/165x8/165x8/165x7/165x6/165x6

Squats 185x10/185x10/227x7/275x2/245x4/245x4/225x6/225x4
Superset with
Standing OHP 115x6/115x6/115x4/115x4/115x4

EZ Skull Crushers 80x10/80x8/80x8/80x8
Tri set with
EZ Curls 80x8/80x8/80x8
Tri set with
Sit-ups BWx20/BWx20

Accessories: None

Notes: Squats were causing some sharp pain in sacrum area had to go lighter and add a few sets, hopefully will be able to get back up in weight and reps on Friday. Increased OHPs, added a set of BB Rows, tried for a set of 4 on BB bench but it wasnt going to happen despite having the advantage of added interstitial fluids from water retention...


M1 7:00
Grk Yog 240g/Blue berries 210g/ Whey 30g/Walnuts 15g/ Creatine 2g
550 Cal 62g pro 13g Fat

M2

Good job of listening to the body and backing off the weight on the squats.

I love the synergy in your supersets. You are going to be needing some new shirts soon.

Ray

[Plateauplower]

Tuesday 5/13/14
210.0 lbs

Water weight is still hanging on a bit from the salty meal on Sunday, fingers are still swollen according to my wedding ring. The wife and I looked at some older pictures last night and I was floored by the changes in 4 months of work, it's hard to see the changes as they happen. I uploaded some progress pics, although the before was not right before I started in January, it was pretty close in terms of weight I was about 235 instead of 246. I wish I would have taken some more revealing before pics, might have some on a hard drive somewhere, but I was not a fan of the camera when I was so obese.

I have cardio scheduled today and will add some accessories for core. Left elbow is a bit sore, surprisingly my legs are a bit tight today despite the poor squat session yesterday, I guess the lower weight and increased volume did something.

5:05-5:55
Cardio traedmill 40 min / 3.9mi / 650 Cal
Back Extension 25x12/25x12 (plate behind head)
tri set with
Side Bends BWx12/BWx12/BWx12 (hyper bench)
tri set with
Face Pulls 50x10/65x10/65x8

Update 12:30 pm DOMS in legs feeling pretty stiff not sure if from squats or steady running but feels good.


M1 6:45am
340g Grk Yog/ 280g Strawberries/30g Whey/15g Walnuts/5g Creatine
525 Cal 62g Pro / 12g Fat

M2 9:45am (1325 cal 150p/58f)
Lasagna & Multi vits
800 Cals 78g pro /46g fat

M3 12:45pm (1750 cal 204p/75fat) (unplanned field work)
Whey 60g/almonds 30g
425 cals 54g pro /17g fat

M4 4:15pm (2350 cals 265g pro/94g fat)
7.25oz deer loin/ 15g coconut oil/ 19 oz mshrms, broccoli,peprs,onions stir fry
600 cals 61g pro / 19g fat

Daily totals: 2350 cals 265g protein / 94 grams fat / 86 grams carb

[hmmmm16417]

Glad I looked at the serving size and found the tiny scoop, it was on the bottom of the jug almost grabbed an extra 30g whey scoop, that would have been intense lol.

funny! I almost did the same thing. when I saw the tiny scoop i was like "REALLY?!?! that's it?" it was with the blue razz C4. it says you can take up to 2 scoops but try smaller portions to "test tollerance". of course, i figured two tiny scoops is not much. that initial drink made me kind sick to my stomach and a bit dizzy. I couldn't imagine using a large scoop!

I'll be taggin along in this journal since we are in similar stages and stats

[Plateauplower]

funny! I almost did the same thing. when I saw the tiny scoop i was like "REALLY?!?! that's it?" it was with the blue razz C4. it says you can take up to 2 scoops but try smaller portions to "test tollerance". of course, i figured two tiny scoops is not much. that initial drink made me kind sick to my stomach and a bit dizzy. I couldn't imagine using a large scoop!

I'll be taggin along in this journal since we are in similar stages and stats

Yeah, I think the C4 might have a bit more caffeine, I have a pretty high tolerence to caffeine as I was taking a fat burner for the pre workout effect, but I dont like the jitters or stomach issues that some of the pre WO mixes can cause (tried NO explode once and about gave me dry heaves). I have been checking your journal out as well, you have made some impressive strength gains while cutting. My strength is progressing, albeit slower than I would like, I might make some diet changes and see if that helps or even bump up calories before I reach my goal of around 12% body fat, just to see some better strength progression and recovery even if it means being in a deficit until fall... Ray had posted in here that I will still make size and strength gains while cutting (and I undoubtably have), I trust that advice coming from someone who has obviously been in the trenches for some time..

[mirroroferised]

I wish I had as well. I think I must have some kicking around from a couple years ago somewhere but I wish I had taken a true before photo. It's fun to look at photos though of then and now.

[hmmmm16417]

Yeah, I think the C4 might have a bit more caffeine, I have a pretty high tolerence to caffeine as I was taking a fat burner for the pre workout effect, but I dont like the jitters or stomach issues that some of the pre WO mixes can cause (tried NO explode once and about gave me dry heaves). I have been checking your journal out as well, you have made some impressive strength gains while cutting. My strength is progressing, albeit slower than I would like, I might make some diet changes and see if that helps or even bump up calories before I reach my goal of around 12% body fat, just to see some better strength progression and recovery even if it means being in a deficit until fall... Ray had posted in here that I will still make size and strength gains while cutting (and I undoubtably have), I trust that advice coming from someone who has obviously been in the trenches for some time..

I actually really liked no xplode...but built a tolerance and it didn't work after while. So on occasion will try something different. Haven't used much lately.

I'm blaming my gains on muscle memory. I was eating more (2800 calories) in the beginning also. As I started cutting more calories (2300 now) I started plateauing. I want to reach my bf goal and THEN I will up calories and gain from there.

[Plateauplower]

Wednesday 5/14/14
208.2 lbs

The water retention from cheat meal seems to be gone and considering my dinner was almost 2lbs of veggies and venison I'm calling 208 the new weight. My little man has 4 teeth coming in and an ear infection, daughter is still fighting off the cold and has a cough that sounds like a seal barking (it makes me cringe), but they are both in good spirits and slept through the night. I have some lingering DOMS in legs from what I thought was a bad squat session on Monday, hopefully it won't impact dead lifts too much today, but the lower weight and reps around 8 might be a good range if I want some soreness. I Have my workout sheet ready, planning on staying at the same weights on everything but adding reps (unless the weights feel light today). Time permitting I will add some direct tricep work and DB lateral raises to my normal work. Pre WO - coffee black and 22g super pump and 10g BCAAs in the blender bottle, hungry this morning.

5:05-6:05am 60 min 39 sets
Workout went well, picked up a few reps on about everything. Liking Gaspari SuperPump, seems to be nice steady energy. The Beldt labs fource thermogenic I was taking pre workout is a bit more intense or I am just settling in a bit. I dont feel like I am running around like a crazed maniac but still managed to get everything done... Deadlifts felt good despite sore legs, videoed 335x3 and form looked good last rep was kind of an ugly but 315 is feeling lighter and more controlled when lowering.

*Cardio Lunchtime LISS 60Min/3.65mi/400cal
Back from banned camp...

BB Incline 135x10 / 185x5/ 185x4 / 155x9 / 155x8 / 155x7
Superset with
Pull ups BWx5 / BWx5 / BWx5 / BWx5 / BWx5 / BWx5

Dead Lifts 225x10 / 315x5 / 315x4 / 315x4 / 335x3 / 225x10
Superset with
Upright Rows 100x8 / 100x8 / 100x8 / 100x7 / 100x7

Dips BWx8 / BWx8 / BWx8 / BWx6
Tri set with
DB Hammer Curls 35sX7 / 30sX10 / 30sX8 / 30sX8 / 30sX7
Tri set with
Sit-Ups BWx20 / BWx20 / BWx20

DB Laterals 25sX8/ 25sX8/25sX8
Tricep Kickbacks 25sX6

M1 7:00am
Grk yog 240g/Whey 30g/ Blue Berries 210g / Walnuts 15g/ Oats 20g/ Creatine 2g
600 Cals 65g Pro / 15g fat

M2 9:15 (1400 cal 153p 59f)
Lasagna XXl (some are cut a bit bigger, I was hungry, all averages out)
800 Cals 78g pro / 46g fat

M3 2:00pm (1925cal 216pro/78fat
6oz Chkn Breast/ Wheat Flax wrap/ 60g Guacomole
525 Cal 63g Pro /19g fat

M4 5:30pm
5oz venison loin/5 oz broccoli/ 15g coconut oil/2 HB eggs
550 Cal 58g pro / 28g fat

Daily total: 2475 cals / 274g protein / 106g fat / 106g carb

[Plateauplower]

Thursday 5/15/14
208.2

Have to go in to work early today, lunchtime cardio session planned. Changes in the mirror seem to be happening faster now, might be done with this cut by mid summer. Looking forward to some increased strength and size gains as the calories move up. Great sleep last night.

Cardio Ellipitical 35 Min / 3.5 mi / 600 Cal / level 17

M1 6:30am
280g Strawberries/ 240g Grk Yog/ 30g Whey/15g Walnuts/5g Creatine (1/4c almond milk in am coffee)
525 Cal 62g Protein / 12g fat

M2 10:00am (1325/140p/58f)
Lasagna Multi vits/fish oil
800 Cals 78g pro / 46g fat

M3 12:45pm (1825/202p/76f)
6oz Chkn Breast / Wheat flax wrap/ 45g gaucomole
500 Cal 62g Pro /16g fat

M4 5:00pm (2425/277p/95f)
8oz deer steak/6oz broccoli/6oz mushrooms/15g coconut oil
600cal 75g pro / 19g fat

Daily total: 2425 cal 277g protein / 95g fat / 116g carb

[Plateauplower]

Friday 5/16/14
207.8 lbs

Dumbbell Friday the best of the weekdays. Going for more reps on chest, more reps and adding a set for back, increasing weight for 2 sets on shoulders and legs, reps on triceps, weight increase and adding a set on biceps. I feel like I get a better mind muscle connection with DBs and am going to start trying to focus more on that aspect of training. Wife and I have a wedding to attend tonight, which will be our first night out together in about 3 years without kids in tow or in her belly. Having a party on Saturday for relatives that are in for the wedding. Should be a good weekend despite the weather being cool and damp. Super pump x2 and 10g BCAAs pre workout. Planning to kill it today.

Post WO update - went well progression went as planned with exception of adding a set for shoulders and curls. Squats did not progress much and I went down and could not get back up on 4th rep second set at 255, I am guessing this was a result of a momentary increase in gravity on earth or something...I was able to set it on the safeties without making much noise and it only injured my pride..

Might try a calorie bump today maybe all weekend I don't know yet all will be tracked.

5:05-6:05am 60 Min 34 sets

DB Incline 70sX10/80sX7/80sX6/80sX5/80sX4/70sX8
Superset with
DB Rows 70sX12/80sX10/100sX5/100sX5/80sX8/80sX8

Squats 135x10/225x8/275x3/255x4/255x3f/225x7/225x6
Superset with
DB seated shoulder press 65sX8/70sX7/70sX7/70sX6

DB BH neck press 75x8/75x8/75x7/75x6
Tri set
SB Curls (short oly bar) 80x8/80x8/80x7/80x7
Tri set
Sit-ups BWx20/BWx20/BWx20

M1 7:00am
Grk Yog 1.5/Whey 1/ Blueberries 1.5/ Walnuts .5/ Oats .5/ Creatine 2g/ black coffee pre
600 Cal 65g Pro/ 15g fat

M2 9:15am
Lasagna (1400c/143p/61f)
800 Cals 78g Pro/ 46g fat

M3 12:30pm (1825c/197p/77f)
Whey 1/Casein 1/ Almonds 30g (meal on the go)
425 Cals 54g pro / 17g fat

M4 3:30pm (2425 cal/261p/88f)
248g FF refried beans/6oz chkn breast/4oz veggies/30g guacamole
600 Cals 64g pro / 11g fat

M5 7:30-8:15pm Wedding reception
5 thin beef slices/ 1 sm chkn breast/ 1 pretzel roll/ sm salad no dressing/ 6 giant strawberries/ no alcohol -
675 cal? 60g pro?/ 18g fat?

Daily total approx (m5): 3100 cal / 321g protein / 106g fat/ 213g carb
Healthcalc tdee estimate 3400 with activity done today.

[mirroroferised]

I love db work as well although I don't do it at all right now. For instance I always feel a lot stronger benching with db's and way better form.


Enjoy your weekend man. It's a been a long time since my wife and I had a night out by ourselves. Savour every minute

[Plateauplower]

I love db work as well although I don't do it at all right now. For instance I always feel a lot stronger benching with db's and way better form.


Enjoy your weekend man. It's a been a long time since my wife and I had a night out by ourselves. Savour every minute

I enjoy the range of motion with DB work. You have a good weekend too! Fingers crossed for a fun night out and no new additions to the family lol

[Plateauplower]

Saturday 5/17/14
208.2 LBS

Weight is about the same as last week this time, I hope my current calorie level isn't maintenance, would not want to drop back down to 1900-2000 for results. I will give it another week or two with my current average daily calories factoring in a weekly high day (I calculate everything out as a weekly average for weight and daily cals in my paper log). A lot of my fat loss as been weeklong stalls followed by sudden drops. Scheduled rest day today. Having a bunch of people over for a party this afternoon. Wedding was a good time and kept the diet under control, I didn't even have a drink, that was probably a first since I was 21 (I drove so the wife could have a couple). I fit in a suite that hasn't fit for probably 7 years, and got several compliments on the transformation from wife's family. A little sore today legs, shoulders, biceps, chest.

M1 10:00am
Grk yog340g/berries220g/whey30g/oats40g/walnuts15g/creatine6g .25almondmilk
725 cal 70g pro / 15g fat

M2 2:00pm
8oz beef / wheat bun
700 cal 47pro 34fat

M3 5:00pm
6oz beef /4oz chkn /bun /beans
700 cal 65pro 35fat

M4 11:00pm
8oz beef/ 3oz cheese/ bun/
975 cal 65pro 55fat


Also had a few beers and a bite of a cupcake. About 600 cals of junk.

Daily total: 3700 cal / 235 pro/ 139 fat
Healthcalc put me at 3400 (on my feet 14hrs with yard work, food prep and loooong party), so was in a surplus with bad diet...
Back to a steep deficit and cardio tomorrow.

[Plateauplower]

Sunday 5/18/14
207.8lbs

208.75 averaged weekly weight, only down .3lbs from last week avg weekly weight. That is okay because I started the week 3lbs heavy with water retention. Will likely see a 2-3lb drop in average weight by next Sunday.

Back to a steeper deficit today after two higher calorie days. Was surprised to see 207.8 today maybe a bit dry from all of the meat yesterday, and a few beers. Planning to do some cardio today, maybe a long mountain bike ride when the wife and kids go to their play group thing. Whatever cardio done is going to be outside, beautiful day...

MTB Trail Ride (11:00am) - 50 min / 9.75mi / 664 cal (sports tracker) - Legs feel destroyed


M1 9:45am
Lasagna
800 cals / 78g pro/ 46g fat

M2 1:45pm (1350c/140p/59f) multi vits/fish oil 2g
340g Grk yog/30g whey/280g strawberries/15g walnuts/5g creatine
550cal 62g pro / 13g fat

M3 4:30pm (2250c 200p/96f)
2- 4oz burgers/1wheat bun/tomato onion/260g baked beans
900cal 60g pro / 37g fat

Daily total: 2250 cal / 200g protein / 96 fat / 146 carb

[securekey]

I fit in a suite that hasn't fit for probably 7 years, and got several compliments on the transformation from wife's family.

It's always nice to get those sort of compliments. People that haven't seen you in a while are a good way to judge progress imo

[hmmmm16417]

Looks like some nice workouts. Keep up the good work!

[mirroroferised]

You're killing it man, great job. Glad the wedding went off well and you stuck to it as well, which can be hard

[Plateauplower]

It's always nice to get those sort of compliments. People that haven't seen you in a while are a good way to judge progress imo

Yes aside from pictures and measurements the changes in the mirror are so slow it's hard to see them day by day, even when things are moving along at a good pace.

[Plateauplower]

Looks like some nice workouts. Keep up the good work!

Thanks, you too, I think we are both getting closer to where the fat loss is going to get to the less enjoyable stage of getting rid of vat, and that last 5-10 lbs to get the lower abs to appear. The body always seems less willing to give that fat up, at least to me in the past that was the case, but I never weighed food before so it might be easier this time.

[Plateauplower]

You're killing it man, great job. Glad the wedding went off well and you stuck to it as well, which can be hard

Thanks, your having some nice progression too, gotta love those increases in squat and DLs, those full body compound lift increases are really good indicators that your gaining total body strength.

[Plateauplower]

Monday 5/19/14
207.8 LBs

Barbell Monday, going to increase weight again on OHP even though the reps were not there, I want 45s on the sides with the short straight bar, especially when supersetting with DLs because I clean and jerk to get it up and the higer off the ground the bar is the better. Going for rep increases on everything else. Slept until my alarm went off at 3:40am which was rare, feel well rested.
Just slammed 2 servings of Gaspari super pump with 10g of BCAAs.
-75 Cals - that I wish I was oblivious to....

Post W.O.
Progression went as planned will increase weight on BB BOR next week, OHP got more reps with more weight, everything else increased by a rep or two, except for Deadlift. I tweaked my back on the second working set with a really slow pull and lockout that should have been abandoned. I don't think I pulled a muscle but my lower back just felt like it couldnt handle the load for the remaining sets. It seems like a temporary strain, it prevented me from doing sit ups and I had to squirm off the bench after sets of skull crushers. I do not wear a belt for any lifts, and would rather not start (dont even like the fact that I need to use straps for DLs). Perhaps it might be time to think about getting a belt for my heavier sets depending on how Wednsday squats and Friday Dead lifts feel. Kind of dissapointed I wasn't smart enough to drop the weight and not strain my lower back. I think I might be trying to progress a bit faster than my body can handle, not real sure. There are always good days and bad days in the gym, today was a mixed bag.

5:05-6:05 60 minutes 29 sets

BB Flat Bench 135x12/225x3/225x4(spotted)/205x5/205x4/185x6
Superset With
BB BOR 165x9/165x9/165x8/165x8/165x7/165x7

Deadlifts 225x10/315x3/315x4/315x1 low back/315x0fail low back/225x1
Superset with
OHP 120x5/120x6/120x5/120x5/120x6/120x3

EZ SkullCrushers 80x10/80x9/80x8/80x8
Superset with
EZ Curls 80x9/80x8/80x6/80x6

*Lunchtime LISS Walk - 60 min /3.8mi/425cal

M1 7:00am
Grk yog 340g/Whey 30g/ Blueberries 210g/ Walnuts 15g/ Oats 20g/ Creatine 2g (plus preWO)
675 Cal 65g Pro/13g Fat

M2 9:30am
Lasagna (1475c/143p/59f)
800 Cal 78g Pro / 46g Fat

M3 1:30pm (2000c/213p/75f)
Chkn Beast 7oz/wheat & flax wrap/30g Guacomole / 0cal Sugarfree green tea
525 Cal 71g Pro / 16g Fat

M4 5:00pm (2250c/225p/96f)
2 HB eggs / 14g butter (should have played the days cals a bit better...)
250 cal / 12g pro / 21g fat

Daily totals: 2250 cals/225g pro (+75cal BCAAs)/ 96g fat/ 103g carbs
Going to bed hungry.

[hmmmm16417]

Thanks, you too, I think we are both getting closer to where the fat loss is going to get to the less enjoyable stage of getting rid of vat, and that last 5-10 lbs to get the lower abs to appear. The body always seems less willing to give that fat up, at least to me in the past that was the case, but I never weighed food before so it might be easier this time.

Exactly my thoughts too. Seems I have a much better understanding of the knowledge this time around

[Plateauplower]

Tuesday 5/20/14
206.2 LBs

Today I am 4 months in, have went from about 235lbs to 206, while adding some good muscle mass back on. I started off benching 135 and squatting 135 on my first few workouts (could have done a bit more, but it made me plenty sore). I know my lifts are going to start stalling especially as I dig back into a deeper calorie deficit for a while. I'm not real sure about the zig zag on the cut, it seems like if my calories are going to average out to the 2400 range for the week it would be easier to eat that amount everyday, rather than eating around 2200 and having a day or two at higher cals. However, I am still going to try it and see if there is an advantage, I can deal with a bit of hunger. So far I'm impressed that the scale weight dipped so much lower today. I am calling 206 the new weight.
My lower back is a bit sore when I bend over etc, it doesn't feel like I caused any serious damage with the bad DL, but it might be time to do more research on the pros and cons of a lifting belt for heavier sets. I have cardio planned today not going to run because of squats scheduled tomorrow. Another low cal day, need to space them out better, so I can fit an actual meal with the family instead of a couple of HB eggs. I might try some core work after cardio depending on how my back feels.

Post WO update - Decided not to even attempt back extensions knee raises felt good, should be GTG for Squats tomorrow.

Cardio Elliptical: 40Min/4.15mi/605cal
Hanging Knee Raises BWx20/BWx15/BWx12
Tri set with
Face Pulls 65x12/65x10/65x12
Tri set with
Forearm curls 30x12/30x10/30x10

M1 6:45am
226g LF Cottage Cheese/30g Whey/15g Walnuts
400 Cal /52g Pro/14g Fat

M2 10:00am (1200c/130p/61f)
Lasagna (med/lrg)
800 Cals 78g Pro /46g Fat

M3 1:30pm (1750c/201p/77f)
7oz Chkn Beast/Flax wrap/45g Guacamole/tomato&onion 1oz
550 Cals 71g Pro /16g fat

M4 5:15pm (2200c/252p/92f) -Multi vits/3g fish oil
276g liquid egg whites/ 1 mozz cheese/1 cottage-cheese/6oz veggies/30g guac.
450 Cals /51g pro/15g fat

Cottage cheese is good in omlets.

Daily totals: 2200 cal/252g protein/92g fat/91g carbs.

[pastorgbc]

Tuesday 5/20/14
206.2 LBs

Today I am 4 months in, have went from about 235lbs to 206, while adding some good muscle mass back on. I started off benching 135 and squatting 135 on my first few workouts (could have done a bit more, but it made me plenty sore). I know my lifts are going to start stalling especially as I dig back into a deeper calorie deficit for a while. I'm not real sure about the zig zag on the cut, it seems like if my calories are going to average out to the 2400 range for the week it would be easier to eat that amount everyday, rather than eating around 2200 and having a day or two at higher cals. However, I am still going to try it and see if there is an advantage, I can deal with a bit of hunger. So far I'm impressed that the scale weight dipped so much lower today. I am calling 206 the new weight.
My lower back is a bit sore when I bend over etc, it doesn't feel like I caused any serious damage with the bad DL, but it might be time to do more research on the pros and cons of a lifting belt for heavier sets. I have cardio planned today not going to run because of squats scheduled tomorrow. Another low cal day, need to space them out better, so I can fit an actual meal with the family instead of a couple of HB eggs. I might try some core work after cardio depending on how my back feels.

Post WO update - Decided not to even attempt back extensions knee raises felt good, should be GTG for Squats tomorrow.

Cardio Elliptical: 40Min/4.15mi/605cal
Hanging Knee Raises BWx20/BWx15/BWx12
Tri set with
Face Pulls 65x12/65x10/65x12
Tri set with
Forearm curls 30x12/30x10/30x10

M1 6:45
226g LF Cottage Cheese/30g Whey/15g Walnuts
400 Cal /52g Pro/14g Fat

Congratulations on the progress.

Don't be so sure the lifts are going to stall. If you feel like that, don't be afraid to vary the weight/rep/set ranges. Even on a cut, and just getting back into things, you may surprise yourself with what you can do. Show up at the gym with the mindset that that each workout has a purpose and will be better than the last.

Ray

[Plateauplower]

Congratulations on the progress.

Don't be so sure the lifts are going to stall. If you feel like that, don't be afraid to vary the weight/rep/set ranges. Even on a cut, and just getting back into things, you may surprise yourself with what you can do. Show up at the gym with the mindset that that each workout has a purpose and will be better than the last.

Ray

Very good advice Ray. Thank you for that, the mental toughness to keep pushing as hard as possible is really the important part. Years of grueling wrestling practices did instill in me that the mind will fail before the body when the workouts are pushing the limits. I will continue to progress, I am guessing that trying to add 10-20lb incriments on workouts will need to be adjusted to 5lbs etc and I will need to watch rep ranges so I don't end up dong all doubles and triples (seems to be the direction I have been going). Im feeling pretty good about the progress so far, and plan to keep attacking the workouts. I can see the advanatge of pre established programs to an extent, some days it would be nice to not take every set to near failure, but then I would miss out on the days when I feel like a beast and add weight and do more reps in the same set. Plus I kind of enjoy writing my own...

What is your opinion on a lifting belt for heavier sets of squats and dead lifts? I really don't feel it is necessary (at my level) if I focus on good form, but then again I dont want any injuries that would cause me to lose gym time.