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

[Plateauplower]

Saturday 5/31/14
205.6 LBs

Today is a scheduled rest day, thankful for that I am a bit sore everywhere (muscle soreness) and my left hip hurts a bit, it felt like it was kind of stiff when I was doing squats yesterday. I might do some stretching today and get a bit of cardio in the form of a walk with the family. Got the yard mowed and grilled chicken, veggies, and catfish yesterday evening. Once I steam some broccoli this morning I will be all set for a few days. It was really nice not being hungry yesterday. Slept well last night for 9 hrs, nice.

*****LISS family hike 55min/3.25mi/350cal (sportstracker)*****

M1 8:15am fish oil & multi vitamins (pure encapsulation 950)
Grk yog 1.5/whey 1/strawberries 2/walnuts 1/oats1/5g creatine /coffee
800 cal / 70g pro / 26g fat

M2 12:15pm (1650c/155p/50f)
10oz chkn beast/8oz veggies/4oz sweet potato slices/15g coconut oil -stir fry
850 cal / 85g pro / 24g fat

M3 4:15pm (2250c/217p/65f) multi vitamins
10oz wild catfish/4oz veggies/flax wrap/guacamole 30g/garden cilantro /salsa
600 cal / 62g pro / 15g fat

M4 7:15pm (2850c/258p/99f)
Popcorn air popped 40g/butter 21g/coconut oil 15g/casein 1.5
600 cals / 41g pro / 34g fat

Daily totals: 2850 cals / 258g pro / 99g fat / 231g carbs

[jonnyboy44]

Heave Presses and Rows
Squatting and DB shoulder press not a superset you see every day

How do you find the Gaspari Superpump?? Im on No Explode at the moment.

Enjoy the extra food and Happy B/day little lad

[Plateauplower]

Heave Presses and Rows
Squatting and DB shoulder press not a superset you see every day

How do you find the Gaspari Superpump?? Im on No Explode at the moment.

Enjoy the extra food and Happy B/day little lad

Yea I try to either superset opposing muscle groups, or those that don't affect each other, just to get a bit of rest for the other body part...I like the Gaspari a lot, it's not as intense as NOxplode, it's really clean energy, no jitters. NOxplode made my stomach queasy when I tried it.

[Plateauplower]

Sunday 6/1/14
205.6 LBs
Weekly average weight 205.9, down .5lbs from last week with an average of 2830 cals/day. I guess that puts my current maintenance around 3100. I am really enjoying the extra food, I think it's going to speed up the strength progression pretty well. I am going to do some cardio today either bike or run and take the kids to the splash pad. Looking forward to a large omlet and some Ezekiel toast when the kids wake up...

*****At dawn Cardio jog 60 min / 5.75 mi / 750 cal*****

*****Afternoon walk kids to water park/back 2mi*****

*****Afternoon nap 90 minutes*****

M1 7:30am (multi vitamins -Pure Encapsulation 950)
3eggs 6 whites/10oz veggies spinach,tomato,onion,pepper,mushroom/
113g LF cottage cheese/30g guacamole/2 Ezekiel toast/32g natty peanut butter
1000 cals / 77g pro / 37g fat

M2 11:00am (1800c/165p/61f)
10oz chkn beast/16oz broccoli,mushrooms,onions,peppers/15ml coconut oil
800 cals / 88g pro / 24g fat (this meal counts as a workout)

M3 2:30pm (2550c/235p/85f)
Grk yog 1.5/whey 1/strawberries 2/walnuts 1/oats 1
750 cals / 70g pro / 24g fat

M4 5:45pm (3000c/265p/110f)
5oz wild catfish/10oz romain, spring mix, onions, peppers/ 4 olives/tomato
60g Caesar dressing
450 cals / 30g pro / 25g fat

Ended the day feeling pretty bloated that's a lot of veggies and nutritious food, I am guessing I am at maintenance calories though. I think if everyone ate raw non-processed foods it would be pretty hard to get fat, it's a whole lot of food mass to get to maintenance calories without rice or processed carbs. Without the salad dressing, Ezekiel bread and oats I would have been at 2450...

Daily totals: 3000 cals / 265g pro / 110g fat / 237g carbs
Healthcalc tdee estimate 3200 today

[Plateauplower]

Monday 6/2/14
205.4 LBs

I have no idea how weight is lower today considering I ate about 7 lbs of food yesterday, Mondays are generally my heaviest day of the week. Feel well rested even though I woke up at 2:30am. Excited to get to the gym, have the time and calories to have a small pre-workout meal, but think I'm going to train fasted today anyway just because I feel more energetic with a bit of hunger. Going to increase BB BOR for the second consecutive Monday. I'm still working out a good progression of weight for DLs to make sure I am warmed up and have plenty of go for my heavier sets. Pushing for more reps on everything else. Planning on killing it today, then eating like a champ, maybe a walk at lunch depending on the weather. Gaspari Superpump 22g/BCAAs 6g pre (calling it 75cals)

5:05-6:05am 60 Min 35 Sets

Post w.o update: My already weak bench numbers managed to suck more today. I bumped the rack on my third rep at 225 and had to get a bit of help lifting the bar off myself that set the tone for the rest of the bench session because I got fatigued waiting for a guy to come give me a hand (I tried to fight it back up for a while on my own before asking for some help)...Everything else went well and I made progress on about everything with increased weight or reps. Overall a good session, the bench numbers will just need some more attention (and food). Had a failed grip on my second set of DLs and wasn't feeling the set so I stopped at two did a set of OHPs and went back for more...

BB Flat Bench 135x12/205x5/225x2F/205x4/185x6/185x5
Superset with
BB BOR 135x12/185x4/185x5/185x5/185x4/135x12

Dead Lift 225x10/295x2/295x7/315x6/335x3/295x6/225x8
Superset with
Standing OHP 120x6/120x5/120x5/120x5/120x4

EZ Skull Crushers 80x10/80x10/80x8/80x8
Tri Set with
EZ Curls 80x10/80x9/80x7/80x7
Tri Set with
Sit-ups BWx20/BWx20/BWx20

*****Lunchtime LISS 16min/1mi/100 cal -Thunderstorm chased me back inside*****

M1 7:00am (Multi Vitamins Tyler Multiplex)
Grk Yog 1.5/Whey 1/Blueberies 1.5/Walnuts 1/Oats 1/ (Servings by weight)+Pre W.O. mix
875 Cals/ 71g Pro/ 25g Fat

M2 10:15am (1700c/158p/59f)
10 oz Chkn breast/8oz pepeprs,onions,mushrooms/15g Coconut oil/60g Guacomole -Big bowl
825 Cals/ 87g Pro/ 34g Fat

M3 1:00pm (2250c/208p/82f)
6oz wild catfish/flaxseed wrap/4oz veggies/60g Guacomole/1 oz mozz cheese -Burrito style
525 Cals/ 50g Pro/ 23g Fat

M4 5:15 pm (3050c/272p/115f)multi vitamins (Pure Encapsulation 950)
Omlet 3eggs & 6whites/12oz spinach,pepper,mushroom,onion/Ezekiel toast 2 dipped in 15g olive oil, basal & 10g parmesian cheese
800 cals / 64g pro/ 33g fat

Daily total: 3050 cals / 272g pro +BCAAs / 115g fat/ 213g carbs
Healthcalc TDEE est 3375

[mirroroferised]

Feel bad for you and your weak bench numbers

I'm joking of course. You're numbers are going to start climbing really soon with the addition of more food. You seem to be picking it up a notch with the cardio too. Good work man. The dedication in here is awesome.

[Plateauplower]

I am hoping the new diet plan will allow me to start making some good progress in strength while I wittle away the last bit of fat. I'm enjoying the cardio a bit more at the lighter weight, love that cardio endorphine rush. Nice job on the charity bike event.

[mirroroferised]

I am hoping the new diet plan will allow me to start making some good progress in strength while I wittle away the last bit of fat. I'm enjoying the cardio a bit more at the lighter weight, love that cardio endorphine rush. Nice job on the charity bike event.

Thanks dude.

I have no doubt you will. Seems like some pretty solid advice from Ray that I'm sure is tried and tested.

[pastorgbc]

Monday 6/2/14
205.4 LBs

I have no idea how weight is lower today considering I ate about 7 lbs of food yesterday, Mondays are generally my heaviest day of the week. Feel well rested even though I woke up at 2:30am. Excited to get to the gym, have the time and calories to have a small pre-workout meal, but think I'm going to train fasted today anyway just because I feel more energetic with a bit of hunger. Going to increase BB BOR for the second consecutive Monday. I'm still working out a good progression of weight for DLs to make sure I am warmed up and have plenty of go for my heavier sets. Pushing for more reps on everything else. Planning on killing it today, then eating like a champ, maybe a walk at lunch depending on the weather. Gaspari Superpump 22g/BCAAs 6g pre (calling it 75cals)

5:05-6:05am 60 Min 35 Sets

Post w.o update: My already weak bench numbers managed to suck more today. I bumped the rack on my third rep at 225 and had to get a bit of help lifting the bar off myself that set the tone for the rest of the bench session because I got fatigued waiting for a guy to come give me a hand (I tried to fight it back up for a while on my own before asking for some help)...Everything else went well and I made progress on about everything with increased weight or reps. Overall a good session, the bench numbers will just need some more attention (and food). Had a failed grip on my second set of DLs and wasn't feeling the set so I stopped at two did a set of OHPs and went back for more...

BB Flat Bench 135x12/205x5/225x2F/205x4/185x6/185x5
Superset with
BB BOR 135x12/185x4/185x5/185x5/185x4/135x12

Dead Lift 225x10/295x2/295x7/315x6/335x3/295x6/225x8
Superset with
Standing OHP 120x6/120x5/120x5/120x5/120x4

EZ Skull Crushers 80x10/80x10/80x8/80x8
Tri Set with
EZ Curls 80x10/80x9/80x7/80x7
Tri Set with
Sit-ups BWx20/BWx20/BWx20

M1 7:00am (Multi Vitamins Tyler Multiplex)
Grk Yog 1.5/Whey 1/Blueberies 1.5/Walnuts 1/Oats 1/ (Servings by weight)+Pre W.O. mix
875 Cals/ 71g Pro/ 25g Fat

M2 10:15am (1700c/158p/59f)
10 oz Chkn breast/8oz pepeprs,onions,mushrooms/15g Coconut oil/60g Guacomole
825 Cals/ 87g Pro/ 34g Fat

M3

Looking great. As I mentioned, eating clean requires much chewing and swallowing.

Something to consider: the next time you bench, don't go to 225, but go to 215. Depending upon how that set goes, bump up to 225 again. That way, if you fail at 2 reps again, you will still have done some progressive work with the 215. This will serve to make you stronger.

Ray

[Plateauplower]

Thanks, I will give that a try on BB bench. That is the only excercise where I think having a spotter or using the power rack would help the progress a bit. I usually never try a rep that I dont think I'll get, today was kind of a snafu. I will reset a bit and start back using a more traditional progression rather than jumping from 205 to 225 sounds like a good plan, I get overzealous on the weight increases occasionally, they always seem like they will be lighter when I'm sitting on the couch writing down my plan of attack .

[pastorgbc]

Thanks, I will give that a try on BB bench. That is the only excercise where I think having a spotter or using the power rack would help the progress a bit. I usually never try a rep that I dont think I'll get, today was kind of a snafu. I will reset a bit and start back using a more traditional progression rather than jumping from 205 to 225 sounds like a good plan, I get overzealous on the weight increases occasionally, they always seem like they will be lighter when I'm sitting on the couch writing down my plan of attack .

They are always lighter from the couch. The things I have done in the legend of my mind.

[Plateauplower]

Tuesday 6/3/14
205.4 LBs

Cardio planned today along with some accessory work. Now that I am eating near maintanance I am going to make some changes to my program overall. I was very focused on lifting heavy as possible while in a deficit to prevent muscle loss and try to build some strength. Based on the input above I am going to continue to push for at least 1 or 2 heavy low rep sets going forward but am going to start including a few more work sets in traditional hypertrophy rep ranges 8-10 as well. I think that this will achieve a few things; I will be less likely to get injured by jumping to heavier sets before fully warmed up, prevent overuse related connective tissue strains, it will increase volume and actual total weight moved, and will be less taxing on CNS. I think I will go back to a traditional pyramid with a back off set something like 12/10/8/6/6/10 (planned reps) or similar, which is scheme that I used to follow many years ago. The only downside is it will take a bit more time adding/removing plates, so I will need to move a bit faster.

5:05-6:05am
Post WO update: Hit the cardio and accessories pretty hard, felt great.
Cardio elliptical: 41min/4.85mi/700cal

All done as a circuit.
Hanging knee raises BWx15/BWx15/BWx15
Back Extensions 25x12/25x12/25x12 (plate behind head)
Facepulls 72.5x12/72.5x12/72.5x12/72.5x10
Forearm & Grip work 30x12(2)/30x12(2)

*****Lunchtime LISS Walk: 60 min / 3.5 mi / 375Cal (sportstracker)*****

M1 7:00am (Tyler Multiplex vitamins)
Grk Yog 1.5/Whey 1/Strawberries 2/Walnuts 1/ Oats 1/ Creatine 5g/ (servings by weight) coffee almond milk pre
775 Cals / 70g Pro / 24g Fat

M2 10:00am (1650c/158p/50f)
9oz Chkn breast/180g FF refried beans (1.5 srvngs - will blame any odors on the dog)/8oz grilled veggies- peppers,onions,mushrooms/7g coconut oil (.5)/65g Guacamole(2) Green Tea -no sugar
875 Cal / 88g Pro / 26g Fat

M3 1:15pm (2200c/210p/75f)
6oz Wild catfish/flax seed wrap/4oz veggies/60g Guacomole/1.25oz mozz cheese - Burrito
550 Cal / 52g Pro / 25g Fat

M4 5:15pm -Pure encapsulation multi vitamins (3050c/274p/113f)
Omelet 3 eggs 6whites/ 6oz spinach & mushrooms/ 2 Ezekiel toast with olive oil 20g basal, Parmesan cheese 10g
800 Cals / 64 pro / 38 fat


Daily totals:3050 Cals / 274g pro / 113g fat / 234g carbs
HealthCalc TDEE est will be 3525 today (1 hr moderate/1hr Light excercise)

[Plateauplower]

Wednesday 6/4/14
205.2 LBs

Did not sleep very well last night, no real reason woke up early and didn't get back to sleep. Feel okay now a little tired but it will likely hit me in the afternoon, these are the days a good pre w.o. is a real game changer. Excited to start my new workout today, will be pyramiding bench and squats and getting a few more sets in more of a hypertrophy rep range. I might even add assistance to a few sets of pull-ups to get into a higher rep range and really focus on lat activation.
Pre w.o. 22g Gaspari Superpump 5g BCCAs - 75 cals
5:00 - 6:00am 60min 36 Sets

Post workout update: Training session was decent, I lost some ground on a few things but I was also trying to focus on mind muscle connection and feeling the muscles work rather than just pushing as hard as I could and attacking the weights like I wanted to hurt them. I had to switch my routine around due to the Squat rack being in use, although the guy offered to let me work in, I just switched Bis and Tris to the middle. The dips right after finishing incline BB were rough as were the DB curls after 6 sets of pull ups. I used 25lbs assistance on three sets of pull-ups and dips which allowed me to go real slow and feel everything working more (felt like lats were going to explode). Overall I got a good pump and moved some weights. Nothing outstanding, but put in a solid effort.


BB Incline 135x12/155x10/175x5/165x6/155x8/155x6
Superset with
Pull-ups BWx5/BWx5/BWx6/-25x10/-25x7/-25x6 (wide, hammer, reverse grip)

Dips BWx5/BWx7/BWx6/-25x10/-25x9/-25x8
Superset with
Alt DB Curls 35sX10/35sX10/35sX8/30sX10/30sX10

Squats 135x12/185x10/225x8/245x6/265x4/225x6
Triset with
Upright Rows 100x8/100x7/100x8/100x7/(110x2 not in it mentally, next time)
Triset with
Sit-ups BWx20/BWx20/BWx20

M1 7:00 (Tyler Mulitplex Vitamins)
Grk Yog 1.5/Whey 1/Blueberries 1.5/ Walnuts 1/Oats 1 + Pre W.O Mix
875 Cals / 71g pro / 25g Fat

M2 9:30am - Hungry (1675c/146p/48f)
7oz Chkn breast/8oz veggies/1.5 servings beans/60g Guacomole/1 oz mozz cheese/60g habenaro salsa (hot stuff)
800 Cals / 75g Pro / 23g Fat

M3 12:45pm (on the Go)(2475c/208p/83f)
Casien 33g/Whey 30g/ Baked Bananas & Oats (looks like a cookie but is just mashed ripe bananas and oats, supposed to have walnuts but daughter spits those out $$. We make a bunch and freeze as they grow hair pretty quick if left out -no preservatives) 4/Almonds 60g
800 Cals / 62g Pro / 35g Fat

M4 5:30pm (3100c/268p/112f) multi vitamins
Homemade meat loaf see below
620cals / 60g pro / 28.5f/ 25g carb

Made a homemade meat loaf quickly after work:
4.5lbs 90% lean beef
10oz peppers
12oz onions
8oz mushrooms
4 eggs
2.5 cups 200g oats
1/4 c garlic
Seasoned with Italian seasoning, pepper, worstishire sauce, Himalayan pink gimmick salt

Each 13.5oz serving (8 at that size) would be about 620 cals/60g pro/28.5fat/29g carbs
It would make a nice sammich on some Ezekiel bread with some mozzarella cheese...might reduce the portion size for that reason. I just ate a biggie though and that's it for my food for the day...


Daily totals 3100 cals / 268g pro + BCAAs pre / 112g fat / 235carbs
Healthcalc TDEE est 3400

[pastorgbc]

Wednesday 6/4/14
205.2 LBs

Did not sleep very well last night, no real reason woke up early and didn't get back to sleep. Feel okay now a little tired but it will likely hit me in the afternoon, these are the days a good pre w.o. is a real game changer. Excited to start my new workout today, will be pyramiding bench and squats and getting a few more sets in more of a hypertrophy rep range. I might even add assistance to a few sets of pull-ups to get into a higher rep range and really focus on lat activation. Will leave dips as they were and might increase weight to 110lbs for my last set or two of upright rows depending on how they feel.

Pre w.o. 22g Gaspari Superpump 5g BCCAs - 75 cals
5: - 6:

Post workout update:


BB Incline 135x
Superset with
Pull-ups BWx

Squats 135x
Superset with
Upright Rows

Dips
Tri set with
Alt DB Curls
Tri set with
Sit-ups

Accessories.

I really love your commitment to doing what you have to do, Tim. The workouts and the diet look great (although I would not read the can of refried beans prior to eating). I think you are going to clobber your goals.

Ray

[Plateauplower]

I really love your commitment to doing what you have to do, Tim. The workouts and the diet look great (although I would not read the can of refried beans prior to eating). I think you are going to clobber your goals.

Ray

Thanks Ray, I should really set some specific goals, right now its pretty much just improvement every session and the picture in my mind of basically my head on a Mr. Universe Physique haha..I am looking bigger and leaner though, so even when I have a session like today where it doesn't seem like I killed it, I am sure it still results in progress. I am hoping that focusing more on time under tension and feeling the muscles work will be a nice change of pace from just trying to move more weight or more reps every session.

[bradandblake]

You are doing great man. Keep it up.

[Plateauplower]

You are doing great man. Keep it up.

Thanks, glad to see your cut is taking off so fast even at 3000cals. Although your carrying more lean mass than me, it looks like I should be able to handle the 3K for a while without needing to go crazy with cardio sessions to keep slowly losing fat.

[bradandblake]

Thanks, glad to see your cut is taking off so fast even at 3000cals. Although your carrying more lean mass than me, it looks like I should be able to handle the 3K for a while without needing to go crazy with cardio sessions to keep slowly losing fat.

Yeah I can see 3k probably is about your slow loss point. This cut has been brutal so far, and I'm only 10 days in. I don't imagine me getting through these workouts on 2400 calories.

[Plateauplower]

Thursday 6/5/14
203.8 LBs

All sorts of strangeness going on this morning; unexpected weight drop, slight DOMS in chest, quads and traps, but not back which felt like it got hit the hardest yesterday. I have some monthly work to do with some shift employees today so I have a very early start at work, and will also be working later than normal, long day... Great way to start it though, the weight drop and soreness is a nice mental bonus. I slept deeply for 7hrs so that's decent, but am looking forward to some longer sleep on the weekend. I'm guessing the weight drop is my body finally getting adjusted to the extra food, I was wondering where all those extra veggies were hiding, I grew a tail yesterday that made me think I was going to need a plumber, or an ambulance and maybe a priest (that's a poop joke)....I will be doing a short but intense cardio session at the gym close to work today at lunchtime, and will be on my feet a more than normal today.

*****Cardio Ellipitcal 30 Min / 3.25 Mi /500 Cals /Level 16-17*****

M1 6:15am (Tyler Multiplex vitamins)
Grk yog 1.5/Whey 1/Strawberries 2/Walnuts 1/Oats 1/Creatine 5g (big travel jug of coffee)
800 Cals 70g Pro / 24g Fat

M2 9:00am (1600c/146p/60f)
13.5oz Veggie heavy meat loaf/1oz cheese/1 flax wrap (note Ezekial bread gets moldy in a hurry at room temp)
800 Cals 76g Pro / 36g Fat

M3 1:45pm (2250c/216p/78f)
8oz Chkn Beast /8oz Veggies / 60g Guacamole
650 Cals 72g Pro / 18g Fat

M4 5:15pm (2950c/283p/112f/202carb)
Veggie and meat loaf/1 oz mozzarella cheese
700 cals / 67pro / 34 fat (easier and faster than making an omelet tonight)

Daily totals: 2950 cals / 283g pro / 112g fat / 202g carbs
Should have had more carbs less protein but didn't pan out that way today...

Healthcalc TDEE est 2975 today

[pastorgbc]

Thursday 6/5/14
203.8 LBs

All sorts of strangeness going on this morning; unexpected weight drop, slight DOMS in chest, quads and traps, but not back which felt like it got hit the hardest yesterday. I have some monthly work to do with some shift employees today so I have a very early start at work, and will also be working later than normal, long day... Great way to start it though, the weight drop and soreness is a nice mental bonus. I slept deeply for 7hrs so that's decent, but am looking forward to some longer sleep on the weekend. I'm guessing the weight drop is my body finally getting adjusted to the extra food, I was wondering where all those extra veggies were hiding, I grew a tail yesterday that made me think I was going to need a plumber, or an ambulance and maybe a priest (that's a poop joke)....I will be doing a short but intense cardio session at the gym close to work today at lunchtime, and will be on my feet a more than normal today.

it is always strange when you feel like you are stuffing yourself and the scale shows you have lost weight. Whenever I see that, I know that things are working.

I hope work goes well. I am in meetings all day today.

Ray

[Plateauplower]

it is always strange when you feel like you are stuffing yourself and the scale shows you have lost weight. Whenever I see that, I know that things are working.

I hope work goes well. I am in meetings all day today.

Ray

Feels good to eat by the time I am getting hungry for sure. Scale loss is a bonus but likely mostly water flucuation. Hope your meetings are more productive than mine usually are, had a nice 2 hr meeting yesterday afternoon, pretty much went full circle and back to the issue we were dealing with no viable solution, so we will meet again in a few weeks (and likely have the exact same discussion)....Looking forward to some vacation at the end of June begining of July.

[mirroroferised]

Feels good to eat by the time I am getting hungry for sure. Scale loss is a bonus but likely mostly water flucuation. Hope your meetings are more productive than mine usually are, had a nice 2 hr meeting yesterday afternoon, pretty much went full circle and back to the issue we were dealing with no viable solution, so we will meet again in a few weeks (and likely have the exact same discussion)....Looking forward to some vacation at the end of June begining of July.

Are meetings supposed to go another way?

You're getting pretty close to 200 lbs Tim. When was the last time you were there?

[Plateauplower]

Are meetings supposed to go another way?

You're getting pretty close to 200 lbs Tim. When was the last time you were there?

Meetings and committees, the bane of my work life, just leave me alone so I can eat, and post on bodybuilding forums lol...

I havent seen 200 or even current weight since about 2002. I had a decent stretch for about a year or two after college, then the work life with the increased income to go out and drink beer and eat burgers regularly started to replace training. Its been a long time. I was hoping when I got to 205 range I would look like I did in college, sadly not the case. My plan is to far surpass my college years physique. It really seems like it will be easier now that I can afford good food, married to a wonderful wife so I have no desire to go bars chasing women etc. Plus more real knowledge and application of the important principals of nutrition, weighing food and tracking macros and training smart. I used to pretty much wing it and be either bulking or cutting, with foods bought as cheap as possible. Now its going to be a long slow drive for progress....

[Plateauplower]

Friday 6/6/14
203.6 LBs

Dumbbells and dead lifts planned today. Going to increase weight on another work set of incline, rows, DLs, triceps and might switch DB shoulder press for smith machine shoulder press to handle more weight (not sure yet on that). The top of my right foot/ankle is sore from a minor strain from stepping on a toy yesterday morning and stumbling, one of the many dangers of having kids. I have field work today and will be on the road eating my prepared meals from the cooler. I was looking at my progress yesterday and I'm not thrilled with the weight increases with some of the exercises, it might be time to start thinking about either switching routines or substituting some exercises for a while, not real sure what I'm going to do. I will see how this goes for a few more weeks while I evaluate some options to give the extra calories some time to see what the effect is.
Having 22g of Gaspari Superpump and 8g BCAAs pre WO (75 cals)


5:05 - 6:15 70 Min. 31 Sets.

Post WO update:Went pretty well I guess, Increased weight on a set of DB incline and DB rows, did smith machine instead of DB presses they felt good on the shoulders, reduced volume on Bis and tris to give my elbows a break, they were feeling kind of sore. DLs felt heavy today so I just did 1 set at 335, but worked up a good sweat and pump, workout took a little longer as I was sharing some equipment.

DB Incline 70sX12/80sX7/85sX4/85sX4/80sX6/70sX8
Superset with
DB Rows 70sX12/80sX10/100sX5/100sX5/90sX7/80sX10

Dead Lifts 225x10/295x8/315x5/335x2/315x5/225x8
Superset with
Smith Shoulder press+ 90x12/110x9/130x5/110x8/110x7

DB BH neck press 75x5/75x8/75x7
Tri set with
Oly curls 80x9/80x8/80x8
Tri set with
Sit-ups BWx20/BWx20

Accessories: None, I was spent...

M1 7:00 pure encapsulation multivitamins
Grk yog 1.5/Whey 1/Blueberries 1.5/Oats 1/Walnuts 1/ + Pre WO mix
875 Cals 71g Pro +12 BCAAs / 25g Fat

M2 11:00 (1775c/154p/67f)
13.5oz veggie and meat loaf/ flax wrap/mozz cheese 2oz
900 cals 83g pro / 42g fat

M3 7pm (3000c/213p/95f
13.5oz veggie meat loaf / 3 IPAs while fishing / this meal was a last resort planned on catching enough fish to have a meal, didn't happen...
620 cal / 59g pro / 28g fat guessing 600 cals for the IPAs

Daily totals: 3000 cals / 213g pro / 95g fat

[pastorgbc]

Great work today. The weighs you are moving are impressive. Size and strength tends to follow in short order.

Ray

[Plateauplower]

Great work today. The weighs you are moving are impressive. Size and strength tends to follow in short order.

Ray

Thanks Ray, I was happy to progress to where I currently am now, but things seem to have slowed down a little in weight progression. In your opinion should I just give it some more time and progress when I can or maybe think about changing things up some? I have chosen the excerises in my current routine because they are all pretty much the basic compounds for size and strength as far as I know.. I feel like I am still getting a good workout and pushing hard, it just seems like looking at the last 2 months of my weights, the increases have not been as fast as I would like, I realize they wont be as fats as the first 2 months getting back, I have never been known to be a very patient person ....

[pastorgbc]

Thanks Ray, I was happy to progress to where I currently am now, but things seem to have slowed down a little in weight progression. In your opinion should I just give it some more time and progress when I can or maybe think about changing things up some? I have chosen the excerises in my current routine because they are all pretty much the basic compounds for size and strength as far as I know.. I feel like I am still getting a good workout and pushing hard, it just seems like looking at the last 2 months of my weights, the increases have not been as fast as I would like, I realize they wont be as fats as the first 2 months getting back, I have never been known to be a very patient person ....

Patience is going to be key. As Master Yoo told me, "If you have patience, you may get everything. If you do not have patience, you may get some things, but you may wind up with nothing."Sooner or later, the weight progression is going to slow or halt. At that point, it comes down to your goals. For hypertrophy, you can massage intensity by playing with your volume at the same weight, or modifying volume downwards at more weight. If you are looking to go powerlifting, then you definitely need to drop reps, increase sets, and increase weights.

The one thing I never do is just stay at the same weight and engaged in the same protocol. I do not believe in plateaus. I am always tweaking, be it reps, sets, adding weight, sometimes removing weight, changing the order of movements, adding movements, removing movements, etc. Use the gym as a lab.

Ray

[Plateauplower]

Very good advice Ray, I will adjust sets, reps and weights as needed to keep things moving. Might switch some exercises too just to try some different things.

[Plateauplower]

Saturday 6/7/14
202.0 LBs

A slightly dehydrated and hungry weight this morning, didn't bring enough water camping and fishing yesterday. Had a good night sleep in the hammock with mosquito net. Set up near a lake with lots of wildlife all night coyotes, raccoons, owls, and deer were moving around pretty close. Rest day scheduled today going to grill some veggies and do yard work, might take the kids to the splash pad.

M1 7:15am -Pure Encapsulation 950 multivitamins
3eggs 6whites/10oz veggies/2oz mozz cheese/2 Ezekiel toast/ 32g natty peanut butter
1000 cals 77g pro / 42g fat

M2 11:30am (1750c/170p/66f)
10oz chkn breast/19 oz broccoli,onion,mushroom,peppers/15g coconut oil/ lots of turmeric & some Tony Chachere's creole seasoning. Good stir fry, very filling, nearly 2lbs of good nutrition...
750 cals 93g pro / 24g fat

M3 4:30pm (2500c/240p/90f)
Grk yog 1.5/whey 1/strawberries 2/walnuts 1/oats1/creatine 5g (servings by weight)
750 cals 70g pro / 24g fat

M4 7:30pm (2950c/269p/110f)
40g air popped popcorn/11g butter/7g coconut oil/33g casein
450 cal 29g pro / 20g fat

Daily totals: 2950 cals / 269g pro / 110g fat / 221g carbs

Healthcalc TDEE est 2800 today- didn't do anything very active today, mowed the grass and did some shopping and grilling...

[mirroroferised]

Living the life buddy. We love camping here and do a lot of it as well. Good way to enjoy your time off.

In my completely inexperienced and talking out of my rear end opinion, I'm guessing your weights will start increasing again pretty soon once you change things up a bit. You started back with already impressive numbers so stands to reason that you might stall a bit early. Looking forward to seeing how this goes once you get used to the extra calories again and possibly some workout changes.