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

[Plateauplower]

Wednesday 5/21/14
206.2lbs

Only about 5 hrs of sleep last night because I got woken up by a thunderstorm, then my 100+Lb lab was pacing around, or tap dancing, not sure but his nails need trimmed because it's loud on hardwood. Planning to increase weight on BB incline, and going to try a pyramid instead of a reverse pyramid on squats and see how that goes, I usually try to get my heavy set in after my first work set while I still have energy but with my back strained on Monday I think working my way up and seeing how it feels will be smarter. Looking forward to the workout. Have field work today so food is packed and I will be living out of the car. My wireless headphones bit the dust so I will have to listen to gym music . Took a couple of vacation days to make a 5 day weekend, looking forward to it. Lots of little things to get done around the house for my sons 1st birthday party on Sunday.

Gaspari Superpump x2 and 10g BCAAs pre

Post W.O update: Workout was a 6 out of 10 was kind of favoring my lower back, volume was good gained some reps on a few things, lost a rep or two on others mostly mental failures. Not great, but got a good pump and worked hard.

5:00-5:58 58 min 37 sets
BB incline 135x10/185x4/185x3/165x6/165x5/165x5
Superset with
Pull ups. BWx5/BWx5/BWx6/BWx4/BWx5/BWx5

Squats 135x10/225x6/245x5/245x4/225x6/225x4
Superset with
Upright rows. 100x8/100x9/100x7/100x7/100x8

Dips BWx8/BWx7/BWx8/BWx6/BWx8/BWx6
Tri set with
DB hammer curls 35sX10/35sX8/30sX8/30sX8/30sX8/30sX7
Tri set with
sit-ups BWx20/BWx20/BWx20

M1 6:45am
Grk yog 1.5/whey 1/blueberries1.5/walnuts .5/+ pre WO
600 cals 63g pro/ 12g fat /12g aminos

M2 9:00am
Lasagna (xl)
800 cal 78g pro/ 46g fat

M3 12:00pm
10oz chkn beast / some lettuce
500 cals 80 g pro / 10g fat

M4 7:00pm
3HB eggs/2.5oz chkn beast/ flax wrap/60g guacamole/ veggies 3oz
600 cals 50g pro/ 27g fat

Daily totals: 2500 cals/ 271 pro/ 95 fat

[mirroroferised]

First off congratulations on 4 months!!!! That's awesome news.

I'm not an experienced lifter at all obviously so take it for whatever it's worth but I'm coming off a bulging disc injury in my lower back from last August. I was pretty much on the couch for 3 weeks and followed with a couple months of therapy and using only a bar at the gym. I use a belt on all of my heavy lifts and to be honest, I put it on and my confidence soars and it helps with my form as well. Seems to be a huge debate about them but I've noticed more and more people use them for their heavy compound lifts. I've taken a lot of advice in here and I take everything said seriously but one thing I won't change my mind is using my belt for my heaviest sets. That being said, I'm also working at not using it for all of my warmup sets as well. So I used the belt for my 200 squat the other day, in 3 or 4 weeks I won't. I believe they have their place, fwiw


One thing I did in therapy constantly was core exercises and stretches. Not situps or crunches but good long stretching and actual core work. It helped a ton. I pretty much devoted 30 minutes a day to mat time. It worked.

[Plateauplower]

First off congratulations on 4 months!!!! That's awesome news.

I'm not an experienced lifter at all obviously so take it for whatever it's worth but I'm coming off a bulging disc injury in my lower back from last August. I was pretty much on the couch for 3 weeks and followed with a couple months of therapy and using only a bar at the gym. I use a belt on all of my heavy lifts and to be honest, I put it on and my confidence soars and it helps with my form as well. Seems to be a huge debate about them but I've noticed more and more people use them for their heavy compound lifts. I've taken a lot of advice in here and I take everything said seriously but one thing I won't change my mind is using my belt for my heaviest sets. That being said, I'm also working at not using it for all of my warmup sets as well. So I used the belt for my 200 squat the other day, in 3 or 4 weeks I won't. I believe they have their place, fwiw


One thing I did in therapy constantly was core exercises and stretches. Not situps or crunches but good long stretching and actual core work. It helped a ton. I pretty much devoted 30 minutes a day to mat time. It worked.

Thanks for the input just put up a post before I read this. I am pretty sure I didn't do any damage, I think I just over fatigued the lower back muscles trying to lockout. It's a bit sore but nothing major. I would rather not wear one and yes it seems that the information is pretty much 50/50. If I had a previous serious injury I would wear one without question. I prefer to lift raw, and hate even using straps for DLs but they are kind of mandatory until I can get my grip strength back. I have been doing some low back and core (not much) I should likely increase that along with stretching, sitting around for ten years has not been good for my flexibility.

[mirroroferised]

Thanks for the input just put up a post before I read this. I am pretty sure I didn't do any damage, I think I just over fatigued the lower back muscles trying to lockout. It's a bit sore but nothing major. I would rather not wear one and yes it seems that the information is pretty much 50/50. If I had a previous serious injury I would wear one without question. I prefer to lift raw, and hate even using straps for DLs but they are kind of mandatory until I can get my grip strength back. I have been doing some low back and core (not much) I should likely increase that along with stretching, sitting around for ten years has not been good for my flexibility.

I read your thread. You got some good advice from some guys who know a lot and I ended up learning a lot from that thread as well. I'm looking into a new belt now


Worst case scenario I suppose you drop 90 bucks on a decent belt, use it when you have to and if you don't end up using it much you didn't spend a fortune.

[hmmmm16417]

your diet posts are making me hungry LOL


looks like you are staying on track! woot!

[Plateauplower]

I read your thread. You got some good advice from some guys who know a lot and I ended up learning a lot from that thread as well. I'm looking into a new belt now


Worst case scenario I suppose you drop 90 bucks on a decent belt, use it when you have to and if you don't end up using it much you didn't spend a fortune.

Yea I'm going to get one, I guess it is another tool to have in the tool box. From what I read before I posted 4" non tapered power lifting type seems to be pretty good for not binding on squats etc. I had ordered a cheap one but returned it because it was thin crappy leather, I would rather pay more and get one that will last. Bestbelts looks good as well as a few other custom makers...

[Plateauplower]

your diet posts are making me hungry LOL


looks like you are staying on track! woot!

They have been moving along, I thought yesterday's session was not that great but I'm sore today..your getting some nice definition going in the arms and shoulders, nice work have a good extended weekend.

[Plateauplower]

Thursday 5/22/14
205.8 LBs

A bit sore today from yesterday despite not really feeling like I hit as hard as I could have. Lower back is still sore going to kind of take it easy today, might do some light cardio. The weather is perfect and I'm on vacation so we are taking the kids to the zoo, lots of walking there. I also need to buy a new seat for my mountain bike as i just can't handle the racing style seat anymore, I think it bruised my ass last week. Going to see how the back feels by tomorrow and decide whether or not to Deadlift, if so I will likely stay in a higher rep range and focus on mechanics.

M1 8:30am
460g liquid egg whites/3oz veggies/cottage chz 200g/mozz 28g/toast 2/butter 14g
800 cals 82g pro / 20g fat

M2 12:45pm (1600c/160p/66f)
Lasagna
800 cal 78g pro/ 46g fat

M3 5:30pm
6 oz roasted sweet potato cubes (wiped with olive oil seasoned) / 7 oz chkn beast
600 cal 60g pro/10g fat

Daily totals: 2200 cals / 220g pro /70g fat

Not much exercise today aside from a couple of hours walking around the zoo. Got a much needed nap in the afternoon.

[Plateauplower]

Friday 5/23/14
207.4 LBs
High carb/cal day

Dumbbells planned for today. Might change things up a bit and do a lighter workout. Should probably omit the following as it's a bit TMI and a bit embarrassing (pun) but I have a hemorrhoid and it's pretty annoying. It started on Tuesday, I've had one once or twice before. I'm not sure if Mondays dead lifting contributed, or if it was from my first mountain bike ride last Sunday on the torture device of the seat that seems like it bruised by butt bones (bought a new seat yesterday). I'm fairly certain squats on Wednesday didn't help it any. It's unpleasant at best, a real pain in the ass (ha). I'm going to throttle back a bit today, just get in and move some weights focus on mind muscle connection and not straining too hard. Sorry if anyone is reading this at breakfast, but it seems they are fairly common, and should clear up in a week or two. The good thing is I barely notice any lower back pain so it's either healed or this is taking my mind off of that...I'm going to see how it goes and modify my session as needed to avoid aggravating it, not going to do dead lifts today, and probably burn my old mountain bike seat out of spite. Anyone who comments on today's session feel free not to quote this, I think once is enough for this entry to be in here lol...

Post WO update: went as well as it could have given the circumstances. Got areal good pump and focused on moving the weights slowly and feeling the muscles work.

5:15-6:10 am 55 min 23 sets + some sets on various hammer strength machines.
DB Inline. 70sX9/70sX8/70sX8/70sX8
Superset with
DB Rows 70x10/70x10/70x10/70x10

DB shoulder press 60sX8/60sX8/60sX8/60sX8
Superset with
Ez curls 80x8/80x7/80x7/80x6

Tricep push downs 72.5x8/72.5x8/72.5x8/72.5x8
Superset with
Hanging leg raises BWx15/BWx15/BWx12

Misc hammer strength presses and rows about 8 sets -shoulders /chest/tris/back

Planning on being outside today great weather, might go fishing NEAT should be pretty high as I doubt I will be sitting much....There is a meteor shower tonight and supposed to be clear skies, I might take a solo camping trip and sleep in my hammock somewhere away from the light pollution, unless the wife is up for taking the kids then we will take the camper.

M1 7:30am
Grk yog 1.5/blueberries 1.5/whey 1/walnuts .5/oats 1/creatine 5g
700 cals 67g pro/ 15g fat

M2 11:00
Whey 1/casein 1/ HB eggs 2
400 cal 60 pro/ 10g fat

*Two beers while fishing 400 cal

M3 5:00pm
Grilled fish/butter/breading
700 cal 35 pro/ 30 fat

M4 8:00pm
9oz chkn /9 oz veggies/15 ml olive oil/ 5g parmesion cheese
600 cal 60g pro/23 fat

M5 10:15pm
2 servings portabella mushroom ravioli pasta
600 cal 24 pro / 9g fat

Daily totals: 3500 cals/262g pro/98fat

[pastorgbc]

Sounds like you did well despite having to deal with a pain in the butt.

Make sure you are getting plenty of fiber or that roid could take a while to go away.

Foods that decrease inflammation like turmeric and hot peppers can help.

Good luck.

Ray

[mirroroferised]

Yeah that's too bad man! Good upper body day at least

[Plateauplower]

Saturday 5/24/14
206.0 lbs

High cal/carb day yesterday, back down lower today. Planning to do some cardio today, probably LISS with the kids and then yard work in the afternoon and preparing for birthday party tomorrow. Didn't end up camping or seeing the meteor shower, caught lots of fish and ate some fresh bluegills and crappies, sent the bass swimming.

Cardio LISS walk / jog with daughter in stroller 11:00-12:30
90 min / 6.15 mi / 750 cals (sportstracker ap)

M1 10:15 multi vits & 2g fish oil
460g liquid egg whites +2egg/113g cottage 28g mozz cheese/6oz veggies/
14g butter/ enough organic turmeric to turn my lips,tongue,teeth mustard yellow
750 cals/84g pro/29g fat

M2 1:45pm (1500c/154p/53f)
Grk yog 1.5/whey 1/ strawberries 2/oats 1/ walnuts 1/ 5g creatine
750 cals/70g pro/24g fat

M3 5:15pm multi vitamins (2350c/234p/90f)
9oz chkn beast/6oz broccoli/7oz peppers onions mushrooms/15ml coconut oil/
15ml olive/ lots of turmeric...daughter thinks my yellow tongue is funny
850 cals / 80g pro / 37 fat

Daily totals: 2350 calories / 234g protein / 90g fat

[Plateauplower]

Sunday 5/25/14
205.4 LBs

Weekly average weight is 206.4 which is a 2.35 loss from last week average. Last week was only a .3 lb loss so it's just under 1.5 per week loss on average for the last two weeks. I am going to continue having a high calorie day once or twice per week and may start to increase calories slightly depending on how things go. Steel cut oats are in the crockpot with apples and cinnamon and smelling good, might guesstimate the macros and have some along with some protein. Celebrating my sons first birthday today, (actual on the 30th), my dad is bringing me up one of his lifting belts from back in the day (probably built well if it's lasted this long). Have some car maintenance to do - rear brakes, transmission service, oil change, air filter, possibly radiator flush and fill and replacing a worn out sway-bar end link, and repack bearings in the boat trailer. So grease monkey in the morning chef in the afternoon. Might get some cardio in depending on how things pan out. Lower back is still tight and a bit sore but thinking I am going to squat tomorrow and stay around 225 and go for reps. Hoping to kill it tomorrow after Fridays light workout.

M1 6:15am
Steel cut oats 2/ whey 2/ walnuts 1 (servings by weight)
800 cal / 65g pro / 29g fat

M2 2:30-3:00pm (2050c/160p/54f)
10oz chkn beast/wheat pasta with pesto & olives 2
banana&blueberry 1st bday healthy cake
1250 cal /95g pro/ 25g fat

M3 8:45pm
10oz beef/cheese 1/pasta pesto 1/ bun 1 / healthy cake/ frozen banana
1400 cal / 62 pro/ 40g fat

Daily total 3450cal/ 222pro/ 94fat / lots of carbs

[Plateauplower]

Monday 5/26/14
206.4 lbs
All the carbs have me pretty filled out looking today, what a difference that makes, plus holding some extra water. Going to the gym a little later in the day since it's going to be nice in the morning and might rain in the afternoon and I'm off work today. Barbell workout planned, R shoulder is a bit sore (slept with it in a weird position I think). Going to take the workout by feel, would really like to be all healed up by the end of the week (lower back etc) I'm not planning any weight increases today, just going for more reps, if the weights feel light they will be increased.

Post W.O. Update: I felt good, the extra food and carbs, the rest, or whatever did me good. I felt strong and held back on a few things just to be sure my back and everything recovers. Got a nice pump, looked bigger and more vascular. Gym was crowded but got all my stuff matched up without waiting for anything.

8:45-9:45 -34 sets

BB Bench 135x12/205x6/225x3/205x5/185x7/185x4
Superset with
BB Rows 165x10/165x9/175x7/175x7/175x6/175x6 (up 5lbs)

Squats 135x10/225x6/245x6/225x6/225x8/225x5 (held back, belt helped a lot)
Superset with
BB OHP 120x4/120x5/120x4/120x3/120x3 (more reps, stopped counting first rep up - used a little body english to clean and jerk it)

Skull crushers EZ 80x8/80x8/80x8/80x8
Tri set with
EZ Curls 80x9/80x8/80x7/80x6
Tri set with
Sit-ups BWx20/BWx20/BWx20

*11:15-12:30pm 2 mi walk with kids to park and back.

M1 10:15am multi vitamins
Grk yog 1.5/ strawberries 2/ whey 1/ oats 1/ walnuts 1/ (servings weighed grams)
800 cals 70g pro/ 24g fat

M2 1:15pm (2000c/142p/88f)
10oz burger/ bun 1/ cheese 1/ pesto wheat pasta salad -olives tomato onions 1.5c
1200 cals 72g pro/ 64 fat

M3 5:30pm multi vitamins
10oz chkn beast/13 oz broccoli,peps,shrms,onions/15g coco oil/ copious turmeric
800 cals 90 pro/24 fat

Daily total: 2800 cals/232g protein/112g fat/216g carbs

[Plateauplower]

Tuesday 5/27/14
206.4 LBs

Likely holding some extra water from the extra carbs the last few days. A bit sore everywhere from yesterday's session, feels good. Cardio planned today and some core and accessories if time permits. Might keep my calories a bit higher this week and see what happen with the workouts, mirror and scale. Going to use the weekly average calories so I will be incorporating lower cal days when they fit.

5:05-5:50 (45 min)
Cardio Elliptical 30min / 3.15mi / 475cal

Hanging Leg Raise BWx15/BWx15/BWx15
Back Extension 25x10/25x10/25x10 (plate behind head)
Face pulls rope 65x10/72.5x9/72.5x9

M1 6:45am
Grk yog 1.5/Stawberries 2/Whey 1/Walnuts 1/Oats 1/Creatine 5g/ (Servings weighed by grams)
800 Cal 70g Pro/ 24g Fat

M2 10:45am (1550c/168p/52f)
Spring mix & spinach 7oz/chkn beast 11oz/olive oil 15g/parm cheese 10g
750 Cal 98g Pro/ 28g Fat

M3 3:15pm (2125c/225p/79f)
3eggs & 230g egg whites/ 5 oz veggies/ 2oz mozz cheese/ 30g salsa
575cal 57g pro/ 27g fat

M4 7:15pm (2625c/265p/100f)
Air popped corn 40g/butter 21g/casein 49g
500 cals 40g pro/ 21g fat

Daily total: 2625 cals / 265g protein / 100g fat /166g Carb

[Plateauplower]

Wednesday 4/28/14
206.0 LBs

Slept until my alarm went off the last two days, much prefer waking up just before it goes off. Looking forward to seeing how it goes today with the slightly higher calories. Might increase weight on a few things, but looking for reps on most exercises. Will likely hold back on DLs today and work on form, but will see how it goes with the belt on, back is feeling pretty good but not 100%.

11g Gaspari Superpump & 10g BCAAs pre

Post WO Update: Everything went very well today, gained reps across the board on almost everything. DLs felt good with the belt on and I could have easily surpassed what I have done so far in terms of weight, but I held back just a bit and tried to really focus on form. Grip strength is coming back, only needed straps for 315 sets and didnt slip on lighter sets. A few extra cals is making a tremondous difference for me. I looked leaner and more muscular, and just feel great in terms of stamina and energy.

5:05-6:05 AM 60 mins 36 sets

BB Incline 135x12/185x5/185x4/165x8/165x6/165x5
Superset with
Pull-ups BWx6/BWx6/BWx6/BWx5/BWx5/BWx5 (last rep on 6ers was kind of ugly but got up there)

Dead Lift 225x10/275x8/295x6/315x5/315x3/275x5
Superset with
Upright Rows 100x10/100x10/100x9/100x7/100x7

Dips BWx8/BWx8/BWx8/BWx7/BWx8
Tri set with
DB Hammer Curls 35sX8/35sX8/35sX7/35sX7/30sX8
Tri set with
Sit-ups BWx20/BWx20/BWx20

No accessories-out of time...felt like I still had a bit of gas in the tank though, likely do some lunchtime LISS.

*****Lunchtime Liss 11:30-12:40 70 min / 4.40mi /500cal (sportstracker)*****

M1 7:00am Multi Vitamins
Grk Yog 1.5/Whey 1/Blueberies 1.5/Walnuts 1/Oats 1/ Creatine 4g + Pre WO
850 Cal 72g Pro +12g BCAAs pre/ 25g Fat

M2 10:30am (1550c/159+p/47f)
9oz Chkn Beast/ Flax wrap/ 4oz veggies/ 60g Guacomole
700 Cal 87g Pro/ 22g Fat

M3 2:15pm (2075c/200+p/68f)
LF cottage cheese 2.5/flax seed 1/walnuts .5/strawberries 1/oats .5 (servings weighed by grams)
525 Cal 41g Pro/ 21g Fat

M4 5:30pm (2800c/245+p/98f)
2eggs 276g liquid whites/4.5oz spinach&onion/28g mozz cheese/30g pesto/4oz roasted sweet potatoes/slice of apple to make my daughter stop crying..don't cut her food up...
725 cals/45g pro/30g fat

Daily totals: 2800 cals /245g protein +13g BCCAs/ 98g fat/ 215g carbs & fiber
A bit higher than planned but hit it hard in the gym and a decent LISS session.
Healthcalc put me at 3625 TDEE for the day...

[hmmmm16417]

Wednesday 4/28/14
206.0 LBs

Slept until my alarm went off the last two days, much prefer waking up just before it goes off. Looking forward to seeing how it goes today with the slightly higher calories. Might increase weight on a few things, but looking for reps on most exercises. Will likely hold back on DLs today and work on form, but will see how it goes with the belt on, back is feeling pretty good but not 100%.

you are dropping weight pretty quick! after this past weekend and my cheat day, I'm actually up a couple pounds. I am increasing my calories by a couple hundred also since I've started running. Hope to keep losing fat but not feel as hungry and drained . I have noticed in the past that when I ate more I had more "energy" and could push more weight
one good thing about working 3rd shift is I don't have to use an alarm. I just sleep until i wake up....sometimes isn't long enough though hahahahaha I just make sure I use ear plugs so I don't get awakened too early if my wife and daughter get home early or I get cranky!

keep up the good work!

[pastorgbc]

Those are some very intense supersets. It looks like you are eating well to fuel the intensity. Excellent work!

Ray

[Plateauplower]

you are dropping weight pretty quick! after this past weekend and my cheat day, I'm actually up a couple pounds. I am increasing my calories by a couple hundred also since I've started running. Hope to keep losing fat but not feel as hungry and drained . I have noticed in the past that when I ate more I had more "energy" and could push more weight
one good thing about working 3rd shift is I don't have to use an alarm. I just sleep until i wake up....sometimes isn't long enough though hahahahaha I just make sure I use ear plugs so I don't get awakened too early if my wife and daughter get home early or I get cranky!

keep up the good work!

Right now I the way I am feeling, I am wishing I would have increased calories a bit a while ago. I can still lose fat at 2600 Im fairly certain as long as I dont sit on my keister all day...The added energy to fuel the workouts is amazing with such a small change. I think it really is about finding the individual sweet spot (which is kind of a moving target as weight changes). I think Im there right now, we shall see. I finally got rid of my ear plugs now that everyone is sleeping through the night, so gettin woke up by screaming kids is occasional now. Woke up around two and felt rested, but decided to get that extra 1.5hrs, feeling good now though...

[Plateauplower]

Those are some very intense supersets. It looks like you are eating well to fuel the intensity. Excellent work!

Ray

Thanks Ray- A bit of extra food is making a big difference, seems like the fat is still coming off as well.

[bradandblake]

Enjoying reading your log.

[Plateauplower]

Enjoying reading your log.

Thanks, I like checking yours too, you move some serious weight. I might eventually start using that program you use to track overall weight moved.

[mirroroferised]

Right now I the way I am feeling, I am wishing I would have increased calories a bit a while ago. I can still lose fat at 2600 Im fairly certain as long as I dont sit on my keister all day...The added energy to fuel the workouts is amazing with such a small change. I think it really is about finding the individual sweet spot (which is kind of a moving target as weight changes). I think Im there right now, we shall see. I finally got rid of my ear plugs now that everyone is sleeping through the night, so gettin woke up by screaming kids is occasional now. Woke up around two and felt rested, but decided to get that extra 1.5hrs, feeling good now though...

I haven't done the math (I hate math ) but I would say it's a pretty safe bet with just how hard you're hitting it, that yes you will still lose at 2600. Might not be as fast but how you feel overall could very well be more important as opposed to racing towards the finish line. It'll just move anyway, it always does . I'm battling this too, trying to find a comfortable balance between shedding fat and not starving myself and having no energy.

Good to hear you're getting more sleep. We went through a phase last year with my middle daughter and up a couple times during the night. Not fun.

[Plateauplower]

I haven't done the math (I hate math ) but I would say it's a pretty safe bet with just how hard you're hitting it, that yes you will still lose at 2600. Might not be as fast but how you feel overall could very well be more important as opposed to racing towards the finish line. It'll just move anyway, it always does . I'm battling this too, trying to find a comfortable balance between shedding fat and not starving myself and having no energy.

Good to hear you're getting more sleep. We went through a phase last year with my middle daughter and up a couple times during the night. Not fun.

I am in no race, other than to improve me as quickly as possible. I would like lower abs by mid to late summer but dont really care about it too much if I dont have abs and am carrying more muscle mass. Looking pretty good in clothes now so Im happy with that, even if I still have a bit of fat on my lower stomach and waist. I am sure I can lose at 2600, I will just add more Liss if I don't, I dont mind walking around a bit more to have the energy levels for lifting...I just need to focus on keeping the calories in check, becuase on my drive in to work I was already thinking "if 200 cals made me feel this much better, what would 400 or 600 feel like" law of diminishing returns. Going to try to stay around 2600 with about 150g Carbs for a bit and see how it goes.

[Plateauplower]

Thursday 5/29/14
205.8 LBs

Have a mid-day cardio session planned and was going to sleep in. Woke up early and started the coffee deciding to go to the gym in the morning and get some additional cardio and accesories in, but fell asleep on the couch before the coffee was ready. I will plan on pushing it hard at the 30 min mid-day session and be ready to hit it hard tomorrow, might try to get some walking in at some point today. A bit of muscle soreness in traps, hams, back, pretty much everywhere. I might try to find my current maintanace level for a week or two and then start slowly reducing again until I start to see my workouts affected, not real sure. Would like to get rid of this last bit of fat, and would like to see my strength gains improve in the gym. I'm thinking just a few hundred Cals below my actual maintanace will get this done...

*****Cardio Treadmill: 32min / 3.2mi / 515 Cal*****

M1 7:15am Multi Vitamins
Grk Yog 1.5/Whey 1/ Strawberries 2/Walnuts .5/Oats .5/Creatine 5g (almond milk in coffee)
600 Cals / 65g pro / 12g fat

M2 10:15am (1200c/133p/32f)
6oz Chkn Beast/4oz veggies/1oz mozz cheese/30g Guacomole/Wheat Flax wrap/Green tea
600 Cals / 68g pro / 20g fat

M3 2:00pm (1900c/183p/64f)
LF cottage cheese 3/Walnuts 1/ flax seed 1/strawberries 1.5/Oats.5/
700 Cal 50g pro / 32g fat

M4 5:15pm (2350c/228p/85f)
3 eggs +4 whites/2oz spinach 3oz onion/28g Mozzarella/bite of Ezekiel crust from daughters grilled cheese.
450 cal / 45pro / 21f

M5 7:30pm (2850c / 257p/ 112f)
40g air popped corn/ 14g butter/14g coconut oil/33g casein
500 cal 29g pro / 27g fat

Daily total: 2850 calories / 257g protein/112 fat/ 204g carbs

[Plateauplower]

Friday 5/30/14 - Son's first birthday today.. He just woke us up screaming, wanted a fresh diaper, understandably so, he made us a large present...

205.4 LBs - Calling this the new weight, and might stay in this range for a while...

New plan is taking shape to eat near maintenance for a while with nutrient dense foods. Since I really don't know what maintenance is at the moment I'm going to try to stay around 2800-3100 calories as a starting point and re-evaluate as time goes on. Hoping for some quality training sessions with the higher calories, and to increase the rate I have been adding muscle and strength as I continue to melt some fat around the mid section. I am really looking forward to this as my progress in strength slowed down a bit, and was starting to feel run down more than I had at higher body fat with the deficit. Dumbbell workout planned, going to try to push it hard, got to make sure those extra calories go to where I want them. Have a bunch of wild catfish ready for the grill, along with chicken breasts. Will also do 2 big grill baskets of peppers, onions, and mushrooms mixture.

11g Gaspari Superpump and 5g BCAAS pre (50 cal)

Post WO update - increases in about everything, felt great and really feel like I hit it hard, was a sweaty mess but got a real nice pump, something that wasnt happening as often with lower calories.

5:00-6:05am 65 min / 33 Sets

DB Incline 70sX10/80sX8/85sX4/80sX6/80sX6/70sX8
Superset with
DB Rows 70sX10/80sX8/100sX6/100sX5/80sX10/80sX10

Squats 135x10/225x8/245x6/265x3/245x5/225x6
Superset with
DB shoulder press 70sX7/70sX7/70sX6/70sX7

DB BH Neck Press 75x6/75x7/75x8/75x8
Tri set with
Oly bar curls 80x8/80x8/80x8/80x6
Tri set with
Sit-ups BWx20/BWx20/BWx20

Accessories: None -out of time might get some walking in today though...

M1 7:00am Multi Vitamins (Tyler Multi Plex)
Grk Yog 1.5/Whey 1/Blueberries 1.5/Walnuts 1/Oats 1/5g Creatine/(+Pre WO @50cal)
850 Cal 72g Pro / 25g Fat

M2 10:15am (1550c/157p/49f)
10oz Chkn Beast/ 8oz peppers,onions,mushrooms/ 15g Olive oil -poured on after cooking
700 Cal 85g Pro/24g fat

M3 1:30pm (2150c/209p/71f) (starting to feel tight and sore, nice)
LF cottage cheese 3/ Ezekiel bread 2/ flax seed 1/ walnuts .5/
600 cal 52g pro 22g fat

M4 7:30pm (3050c/276p/109f)
10oz catfish/7oz veggies/15g coconut oil/113g cottage cheese/5 chips 60g guacamole
900 cal/ 67g pro/ 38g fat


Daily totals: 3050 cals / 276g pro /109 fat/ 241g carbs

[pastorgbc]

Friday 5/30/14 - Son's first birthday today.. He just woke us up screaming, wanted a fresh diaper, understandably so, he made us a large present...

205.4 LBs - Calling this the new weight, and might stay in this range for a while...

New plan is taking shape to eat near maintenance for a while with nutrient dense foods. Since I really don't know what maintenance is at the moment I'm going to try to stay around 2800-3100 calories as a starting point and re-evaluate as time goes on. Hoping for some quality training sessions with the higher calories, and to increase the rate I have been adding muscle and strength as I continue to melt some fat around the mid section. I am really looking forward to this as my progress in strength slowed down a bit, and was starting to feel run down more than I had at higher body fat with the deficit. Dumbbell workout planned, going to try to push it hard, got to make sure those extra calories go to where I want them. Have a bunch of wild catfish ready for the grill, along with chicken breasts. Will also do 2 big grill baskets of peppers, onions, and mushrooms mixture.

11g Gaspari Superpump and 5g BCAAS pre (50 cal)

DB Incline
Superset with
DB Rows

Squats
Suspect with
DB shoulder press

DB BH Neck Press
Tri set with
Oly bar curls
Tri set with
Sit-ups

Accessories:

Happy Birthday to your baby boy. My baby boy will be 25 on June 7th.

Eat, lift, grow. Sounds like you have the master plan going full throttle.

Ray

[mirroroferised]

Your new plan sounds good to go man! Happy birthday to your son. And nice on the catfish. I love that fish but rarely ever get it around here.

[Plateauplower]

Happy Birthday to your baby boy. My baby boy will be 25 on June 7th.

Eat, lift, grow. Sounds like you have the master plan going full throttle.

Ray

Thanks Ray, Im sure it went by fast, time seems to be going faster now that we have kids, not sure what I did with all of my free time before...Happy early B-day to your son.

[Plateauplower]

Your new plan sounds good to go man! Happy birthday to your son. And nice on the catfish. I love that fish but rarely ever get it around here.

Thanks Mirro-I think Im going to enjoy a bit more food and the ability to train with more intensity. Catfish are great, I cook them on the grill Cajun style and then can make tacos, stir fry etc. I had about 200lbs of small ones from some serious fishing in a clean river last summer, getting about time to re-supply.