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

[Plateauplower]

Killing that diet skinny Awesome sessions and awesome to be 188 already!

I need to get a big head start on you because I know you will probably pass me by two days after your meet when you start your diet .

Monday 3/26/18
189.8 Lbs

Was not surprised to see a scale jump I increased my sodium yesterday with a good amount of salt on my bro-collie and trout, and mushroom spinach mix. Sadly the extra bloat didn't make my heavier sets feel much lighter . Pretty decent session overall though today, I opted for a little more intensity on Bench today to see how it makes the shoulder feel. I kept form really tight and did slow controlled reps, they were harder than they should have been. Was going to do some overload with the slingshot but just did two singles at 275 and could feel it in my shoulder so decided against pushing the overload. I'll continue to play it by feel. Everything felt pretty good, energy was great and I did a ton of volume, because I had a bunch of fluff in there after the real work was done. Really trying to throw the kitchen sink at shoulders with relatively light weight and really push some blood and work a variety of planes of motion. I'm not sure if this is a good approach or not, but I'll see how it responds.

Some older guy who's a morning regular but I've never talked to asked me if I competed then he said that some guy who's a personal trainer there named Jimmy (I have no idea who he is) competes and I look way better . Feels good. I think its the new UA fitted shirts I bought for the gym, my old shirts were starting to look like a moo moo on me. Good thing to hear though to keep the mind fuks at bay as I get smaller.

5:05-6:25 / 80 Min / 42 sets

BB Bench
135x10
185x8
225x5
225x5
245x4
245x4
275x1 SS
275x1 SS

SS With

BB Rows
135x10
185x8
235x8
235x8
235x8
185x10 (Slow)
------------------
Lat Pulldowns (WG)
160x10
180x10
200x10
200x9
200x9

SS With

Landmine Shoulder press (Isolateral PWO)
45x10
55x10
65x8
65x8
65x8R / 8 Left (6+2, two spotted reps from right arm)
----------------
Dips
BWx10
BWx12
BWx12
BWx10
BWx10

SS With

DB Lateral Raises
15sX20
15sX20
15sX20

&

EZ Upright Rows
70x10
80x10
80x10
----------------
DB Flys
45sX10
50sX10
50sX10

Rear Delt Machine
70x15
85x12
100x10 (PR )
100X10
--------------------
M1 7:00am
45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
355 Cals / 47g pro / 16g fat

M2 9:00am (890c/92p/53f)
5oz beef stew meat, 2.5oz avocado oil Giardiniera
535 cals / 45g pro / 37g fat

M3 1:00pm (1290c/139p/72f)
4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
400 cals / 47g pro / 19g fat

M4 4:45pm (1965c/196p/111f)
3 eggs, 6oz ham with a side of 9oz steamed bro-collie 14g olive oil butter blend
675 cals / 57g pro / 39g fat

M5 6:30pm (2100c/226p/112f)
Dessert - 30g whey brownie made w/60ml almond milk
135 cals / 30g pro / 1g fat

Totals: 2100 cals / 226g pro / 112g fat

[mirroroferised]

Shawn will be back in the 170s by the time we reach the border lol

Diet is going awesome Tim. Looking more and more like the 180s are here to stay!

[Plateauplower]

Shawn will be back in the 170s by the time we reach the border lol

Diet is going awesome Tim. Looking more and more like the 180s are here to stay!

No kidding, he'll probably be the only competitor in history to start the meet at 198 for squats and bench and finish at 182 for deads Hope your peak / taper is going well.

Tuesday 3/27/18
188.0 lbs

Nice little drop on the scale after my uptick yesterday. Great day in the gym, put a beating on my legs and biceps. Gained back the rep I lost last week on squats at 365, might have had another but didn't want to fail if I didn't. One thing I have noticed since doing keto is sometimes $hit can get heavy REAL quick. I've had several instances where I thought I had several reps in the tank and the next rep is a grinder. I was happy with it overall. Deads felt heavier than they should have today, but after squats they usually do and I was happy with the effort today. After everything was done I did a few sets of squats my wife was looking at with the landmine. One facing it, one facing away (bar on a shoulder) and kind of leaning back like a hack squat. They felt interesting, can also stand perpendicular to it and use it for single leg deadlifts using the bar to help balance yourself. Now that its warming up she's been getting back under the barbell in the garage gym instead of just using the power-blocks in the house. My 4yo son goes out with her (daughter is at school) and hits the heavy bag with the little miniature boxing gloves I got for him. He's a little beast . Wants to do boxing, wrestling, hockey and gymnastics gets expensive so probably limit him to gymnastics and hockey for now. Wrestling programs don't start for another year or so....He's a natural wrestler, ornery and relentless.

5:05-6:20am / 75 min / 35+ sets

Squats
135x5
225x5
315x5
335x5
355x4
365x3
335x5

SS With

EZ Curls
70x10
80x10
90x10
100x10
100x10 (+1)
-----------------
Deadlift
135x5
225x5
315x5
405x5
405x5
315x10 (Slow reps)

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
50sX6 (Bump just to feel it)
---------------
Leg Extensions
150x12
170x10
170x10
170x10
170x10

Tri Set With

Leg Curls
95x12
110x10
115x10
115x10
115x10

Tri set with

Decline Situps

BWx25
BWx25
BWx25
---------------------

M1 7:00
Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
450 cals / 63g pro / 17g fat
M2 10:30am (975c/109p/50f)
5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
525 cals / 46g pro / 33g fat

*3 mi walk around a facility

M3 2:15pm (1375c/156p/69f)
4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
400 cals / 47g pro / 19g fat

M4 5:30pm (2150c/223p/116f)
10oz fatty salmon, 9oz bro-collie with 14g olive oil blend butter
775 cals / 67g pro / 47g fat

Totals: 2150 cals / 223g pro / 116g fat

[mirroroferised]

Thanks Tim. Peak has just started and so far so good. I'm a little out of my comfort zone with this one because I'm following a rpe program but I've picked up a lot over the last few years and need to just build confidence and put it into practice.

I don't know about where you live but around here hockey is a fortune and practices are at like 530 in the morning before school So far my son is a soccer and baseball fanatic and we've been sticking with that. He's been making some noise lately about hockey though so I'm kinda hoping when he tries it he's not very good lol

[Plateauplower]

Thanks Tim. Peak has just started and so far so good. I'm a little out of my comfort zone with this one because I'm following a rpe program but I've picked up a lot over the last few years and need to just build confidence and put it into practice.

I don't know about where you live but around here hockey is a fortune and practices are at like 530 in the morning before school So far my son is a soccer and baseball fanatic and we've been sticking with that. He's been making some noise lately about hockey though so I'm kinda hoping when he tries it he's not very good lol

I think RPE is a great method as long as you are consistent with it. I kind of use it loosely myself, its just a fact that some days you are not going to be as strong and an RPE 8 or 9 might be at lower rep count or slightly lighter weight. Auto regulation is good after a certain point in training as long as you don't use it as an excuse to sandbag it.

Well this is just floor hockey, I'm not a big hockey fan, never watch, never played it etc. But I'm guessing its just going to be a bunch of bobble heads running around swinging sticks at balls . Hockey is very expensive here for older kids. I know several families who have kids big into it, and its a pretty expensive sport with ice time, travel etc. My daughter likes soccer so she will be doing that I guess, he liked gymnastics which is good for his future college wrestling scholarships

Wednesday 3/28/18
187.4 Lbs

Dry weight this morning likely to jump back up a bit. Did my Wed heart health session and followed the cardio with some stretching etc.
Incline Treadmill: 60 Min / 4 mi / 725 cals

M1 7:00
Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
450 cals / 63g pro / 17g fat
M2 10:00am (1000c/113p/51f)
5.5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
550 cals / 50g pro / 34g fat

M3 1:45pm (1355c/157p/70f)
6oz spicy grilled chkn thighs
355 cals / 44g pro / 19g fat

M4 5:00pm (2075c/226p/115f)
Leftover fatty salmon 12oz skillet to crispy skin -yum
720 cals / 69g pro / 45g fat

[Plateauplower]

Thursday 3/29/18
188.6 Lbs

Scale is a roller coaster this week, which is why I prefer to use rolling weekly averages to determine progress for that metric. I was summoned for Jury duty today as an alternate juror, had to call in last night and got a message that said I didn't need to go. That's great, wasn't looking forward to sitting in a room all day and would have probably got locked up for bringing in contraband because my food for the day was coming with me or I wasn't staying (it said bring change for vending machines - no thanks Jeff). Anyway, now I am at work and that wasn't my plan for the day either .... I'm scheduled off tomorrow, and the thought of being at work all day isn't very appealing so I'll probably take a half day today. Its raining now, maybe some indoor range time and reloading, or take the kids to Bass Pro. Amazon has a Bear G2 compound bow that goes from little kid to adult in adjustment that I am really tempted to order but would like to see how it fits the IRL first because it would be about $1000 for bows, cases, arrows, releases etc for both kids...

Great session today, forced a little progress on my hard work gained a HARD earned rep on my last set of DB bench, the thought of a DB smashing my face went through my mind, but managed to get them both safely to the top... I hammered out the volume with lots of fluff at the end as a reward for doing the hard $hit. Felt really good, and enjoyed myself. Seeing really good changes in the mirror at this point, and that should just keep getting better now that a lot of the visceral fat has melted away and I'll be left grinding away at the remaining and the sub-cutaneous.

5:05-6:30am / 85 min / 42 sets

DB Bench
65sX10
80sX10
90sX8
100sX7
100sX6
100sX6 (+1 grinded)

SS With

DB Rows
80sX10
100sX12
100sX12
100sX12
100sX12
---------------
Pull-ups (various)
BW+35 X 7
BW+35 X 7
BW+35 X 6
BW+35 X 7 (6+1rp)
BW+35 X 7 (6+1rp)
BW+35 X 6

SS WIth

Dips
BWx12
BWx12
BWx12
BWx12
BWx10
-------------
EZ Skull Crushers
80x10
90x10
100x7
100x7 SS With

DB Shrugs
100sX15
100sX15
100sX15
100sX15
---------------
Rear Delt Mach
70x15
85x12
100x10
100x8

Tri set (Circuit style)

DB Hex Press (TUT)
45sX11
45sX10
45sX10
45sX10

Tri Set (Circuit)

Cable Rows (TUT)
160x10
160x10
160x10
160x10

Out of time, but could have just kept going

---------------------------
M1 7:00
Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
450 cals / 63g pro / 17g fat

M2 10:00am (975c/109p/50f)
5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
525 cals / 46g pro / 33g fat

M3 1:30pm (1450c/165p/76f)
6oz spicy grilled chkn thighs/ spicy sausage
475cals / 56g pro / 26g fat

M4 5:00pm (2000c/220p/107f)
Pizza - Low carb flax wrap, 55g organic sauce, spinach, garlic, mushrooms 2oz turkey pepperoni, 3oz mozzarella
550 cals / 55g pro / 31g fat

[mirroroferised]

Bring change for vending machines lol the world we live in today Good to hear you're not needed. That would not be fun.

[Plateauplower]

Bring change for vending machines lol the world we live in today Good to hear you're not needed. That would not be fun.

I’m sure the contract for those vending machines in the courts goes to someone connected to the Democratic machine of Chicago politics . Was nice to not have to sit there and work a half day.

Friday 3/30/18
188.6 lbs

Should be seeing a decent drop on the scale in the next few days I’m guessing. I can see I’m holding some water. Decent session, nothing amazing clock puncher picked up a rep on leg press.

Off work today, not sure of the plan yet.

Squats
135x8
225x8
315x8
315x8
315x8
185x10 no hands

SS with

HS preacher curl
70x10
80x10
90x10
95x8
95x8
——————-
Leg press (PWO)
360x10
450x10
540x10
630x8
630x8

SS with RDLs

135x10
225x10
275x8
315x6
315x6
———————
Alt DB curls
35sX10
40sX10

Sit-ups

BWx25
BWx25
——————-

M1 7:30am
3eggs, 6oz ham
510 cals / 48g pro / 29g fat

M2 10:45am (1005c/93p/62f)
5oz stew beef, 2oz avocado Giardiniera
495c/ 45g pro / 33g fat

*3.5 mi family/dog nature hike

M3 3:15pm (1625c/168p/85f)
12oz seasoned tilapia, 9oz bro-collie, 2oz Giardiniera
620 cals / 75g pro / 23g fat

M4 7:15pm (2300c/230p/123f)
Chkn fajitas avocado veg cheese
675c / 62p/ 38f

[Plateauplower]

Saturday 3/31/18
187.6 lbs

Probably get some cardio in today at the gym. It’s going to be another nasty day here with 45mph winds. My daughter lost another tooth and has several more that will be coming out soon, good thing oatmeal is her favorite food.. We have some kids coming over today to color Easter eggs and stuff, was hoping it would be nice enough to do that outside, going to be a noisy day in the house might make a midday nap challenging.

Cardio - elliptical steady state
45 min / 4.5 mi / 500 cals
Pull-ups and Dips BWx10 / 3 sets
Cable external shoulder rotations

M1 8:30am
3 eggs, 3 turkey sausages
405 cals / 38g pro / 27g fat

M2 10:15am (880c/93p/53f)
10oz tilapia, 2.5oz avocado oil Giardiniera
475 cals / 55g pro / 26g fat

M3 1:30pm (1360c/139p/79f)
4.5oz spinach, 5oz chkn b shred, 2.5oz avocado oil Giardiniera, 60ml vinaigrette
480 cals / 46g pro / 26g fat

M4 4:45pm (1860c/193p/104f)
9oz bro-collie, 14g olive oil butter, 5oz stew beef
500 cals / 54g pro / 25g fat

M5 6:15pm (2100c/223p/117f)
Ham while taking it out of crockpot and cutting it up (estimated)
240 cals / 30g pro /13g fat

—————————-


Sunday 4/1/18 - Happy Easter!
188.0 lbs

Up early, I’m sure the kids will be up early today. Easter lunch at my sisters then come home and cook some steaks for the week, food prep.

Week ended a little below my target in terms of scale loss at an average weight of 188.3 lbs for a 1.2lb loss from last weeks average of 189.5. Average daily intake was around 2125 cals/day for a TDEE estimate of around 2725 cals/day. I’d like to be around 1.5 lbs per week this month, but could see a larger drop next week. Still easily on track to be 180 by June which is the goal. Then it will be slow and steady probably going to be targeting 1lb or less per week.

This was posted elsewhere. I found it interesting in regard to metabolic pathways / ketones
https://m.youtube.com/watch?v=NqwvcrA7oe8


M1 7:15am
7 HB eggs (2 whole), 2 turkey sausages, 1oz mozzarella, 14g olive oil butter
520 cals / 41g pro / 39g fat

2.5 mi dog walk

M2 10:15am (1010c/88p/66f)
6oz spinach, 5oz chkn b shred, 2.5oz avocado oil Giardiniera
490 cals / 47g pro / 27g fat

M3 12:45pm (1670c/151p/104f)
10oz grilled salmon, 6oz bro-collie
650 cals / 63g Pro / 38g fat

M4 5:30pm (2225c/215p/135f)
8oz broiled sirloin, 9 oz sautéed mushrooms
555 cals / 64g pro / 31g fat

[fittofattofit]

Yea the deer have little sanctuaries. There’s actually a much larger population in the forest preserves than where I hunt. Every once and awhile they have to cull them because without hunting they tend to overpopulate and start getting diseased (they can’t spread out really beyond the various preserves).

That's what happens with the Kangaroos over here
Koalas overpopulate certain areas as well but they have to sterilise them because shooting them would be such a bad look

I’ve been trying to keep from really tight on all my lifts. Injuries suck and I don’t need another. Haven’t lost too much yet, but lifts are down some, part of that is being more careful with form too, avoiding death reps sometimes while still trying to get plenty of hard work in.

All very wise and I wish I could stick to the same ideals

Sunday 3/25/18
188.4 lbs

Closing out the week likely with a rest day. It was pretty good, scale loss is still moving along faster than expected. Average weight for the week is 189.5 lbs for a loss of 1.8lbs from last weeks average of 191.3 lbs. Average calories for the week were about 2150, which indicates my TDEE was 3050 cals/day. In reality it would be a little closer to 3100 since I don’t count cals from coffee or intra wo drink of BCAAs and usually a scoop of pre-wo mixed in.

It seems unquestionable that there is some kind of metabolic advantage eating this way for me, both in terms of TDEE increase as well as hunger control. I’ve tracked my intake accurately for almost 4 years now, and I’ve never had a TDEE this high, or felt as comfortable in a deficit. Even when the deficit was only resulting in .5 lb per week, I would be much hungrier and pretty miserable by now eating my normal 100-125 grams of carbs per day at about the same total calories, slightly higher protein and much less fat. Way ahead of schedule in terms of goals, good place to be.

You're a great advocate for the Keto, and very nice too be able to sustain a strong cut on over 2000cals per day

Monday 3/26/18
189.8 Lbs
Some older guy who's a morning regular but I've never talked to asked me if I competed : eek: then he said that some guy who's a personal trainer there named Jimmy (I have no idea who he is) competes and I look way better : D. Feels good. I think its the new UA fitted shirts I bought for the gym, my old shirts were starting to look like a moo moo on me. Good thing to hear though to keep the mind fuks at bay as I get smaller.

Awesome to get that affirmation ... all heading in the right direction
And strong bench and BB rows session

Tuesday 3/27/18
188.0 lbs

Nice little drop on the scale after my uptick yesterday. Great day in the gym, put a beating on my legs and biceps. Gained back the rep I lost last week on squats at 365, might have had another but didn't want to fail if I didn't. One thing I have noticed since doing keto is sometimes $hit can get heavy REAL quick. I've had several instances where I thought I had several reps in the tank and the next rep is a grinder. I was happy with it overall. Deads felt heavier than they should have today, but after squats they usually do and I was happy with the effort today. After everything was done I did a few sets of squats my wife was looking at with the landmine. One facing it, one facing away (bar on a shoulder) and kind of leaning back like a hack squat. They felt interesting, can also stand perpendicular to it and use it for single leg deadlifts using the bar to help balance yourself. Now that its warming up she's been getting back under the barbell in the garage gym instead of just using the power-blocks in the house. My 4yo son goes out with her (daughter is at school) and hits the heavy bag with the little miniature boxing gloves I got for him. He's a little beast : p. Wants to do boxing, wrestling, hockey and gymnastics : rolleyes: gets expensive so probably limit him to gymnastics and hockey for now. Wrestling programs don't start for another year or so....He's a natural wrestler, ornery and relentless.

Well I don't doubt he'll be a beast as he grows up ... he's got a great example with both yourself and Jacque lifting and I'd say he's got your build and genetics and stubbornness
Great heavy day with the squats @ 365 x 3 and the deads Tim, and good way to earn your hot cross buns with 24 x 3pps squats, 630 leg presses and 3pps RDLs on Good Friday

[Plateauplower]

That's what happens with the Kangaroos over here
Koalas overpopulate certain areas as well but they have to sterilise them because shooting them would be such a bad look


All very wise and I wish I could stick to the same ideals


You're a great advocate for the Keto, and very nice too be able to sustain a strong cut on over 2000cals per day


Awesome to get that affirmation ... all heading in the right direction
And strong bench and BB rows session


Well I don't doubt he'll be a beast as he grows up ... he's got a great example with both yourself and Jacque lifting and I'd say he's got your build and genetics and stubbornness
Great heavy day with the squats @ 365 x 3 and the deads Tim, and good way to earn your hot cross buns with 24 x 3pps squats, 630 leg presses and 3pps RDLs on Good Friday

Yea they cull the deer at night, in the forest preserves, hopefully they don't waste the meat but it wouldn't surprise me if they did SMH. Yet I got a ticket for picking wild mushrooms

Gotta do what I can to minimize injuries, still dealing with modifications due to bad wing, don't need any more.

I don't think Keto is for everyone, It would probably be bad for many, seems to be VERY good for me for whatever reason genetic, hormonal, IDK but its the best thing I've stumbled on since starting training again SRS. It works very well for me, I don't ever remember feeling as good as I have on it in general, and specifically when dieting.

It's good to hear the occasional comment, I really haven't started feeling "small" yet, Obviously my shirts are a little looser etc, but nothing terrible yet. I don't think I've lost much muscle on my diet yet, I know I have lost some muscle and strength from last year, just due to it being rather abysmal for training in general from the nagging shoulder.

LOL yea he's all man-cub, my wife was lifting in the gym the other day and he was out there hitting the heavy bag and Ranger started going crazy barking/growling because of an amazon delivery, and he told Jacque "don't worry momma, I've got my muscles out if its a bad guy" . He comes up with the most hilarious things.

Squats felt good last Tuesday, was glad to get the rep back on 365. Would really be a confidence booster to get that worked back up to a 5 rep set, but will just see how it goes, I'm being a little more careful with grinders as mentioned.


Monday 4/2/18
187.8 Lbs

5:05-6:20 am / 75 min / 39 sets

Decent session today, fair amount of volume even though I went a little lighter this week on Bench slow very controlled reps and next week I will focus a little more on Intensity for Barbell Bench. Energy was good overall.

BB Bench
135x10
185x10
205x10
225x7
225x5
225x5
185x10

SS With

BB Rows
135x10
185x10
235x8
235x8
235x8
185x10
-----------------
Lat-Pulldowns
160x10
180x10
200x10
200x9
200x9

SS With

Landmine HSoulder press (PWO - Isolateral)
45x10
55x10
65x8
65x8
---------------
Dips
BWx12
BWx11
BWx11
BWx11
BWx10

SS With

DB Laterals
15sX20
15sX20
15sX20
----------------

EZ Upright Rows
70x10
80x10
80x10

Tri set with

Rear Delt Mach
70x15
80x12
100x10

Tri Set With

DB Flys
45sX10
50sX10
50sX10
-----------------

M1 7:00am
7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
430 cals / 40g pro / 22g fat (macros don't add up to cals per labels, but whatever close enough, I think bc I don't put the glaze on the ham, there's probably only 1-2g CHO from ham and mozz in there and likely less cals overall)

M2 10:00am (990c/86p/63f)
6oz lean top sirloin, 2.5oz avocado oil Giardiniera
560 cals / 46g pro / 41g fat

*12:00pm - 3.2 Mi Lunch walk

M3 1:45pm (1465c/132p/90f)
5oz chkn b, 4.5oz spinach, 2.5oz avocado oil Giardiniera, 45ml vinaigrette
475 cals / 46g pro / 27g fat

M4 5:15pm (2150c/207p/123f)
12oz Tallipia, 9oz bro-collie, 28g olive oil butter, couple pork rinds with Giardiniera
685 cals / 75g pro / 33g fat

[Payton1221]

I don't think Keto is for everyone, It would probably be bad for many, seems to be VERY good for me for whatever reason genetic, hormonal, IDK but its the best thing I've stumbled on since starting training again SRS. It works very well for me, I don't ever remember feeling as good as I have on it in general, and specifically when dieting.

Tim,

That's interesting. What are the macro guidelines that you follow? I know that I could handle nearly no carbs for a few days, but I'd have to change the mix of no-carb foods that I eat or otherwise my macros would likely have too much protein and too few fats (e.g., boneless/skinless chicken breast, 90/10 hamburger, etc.).

[Plateauplower]

Tim,

That's interesting. What are the macro guidelines that you follow? I know that I could handle nearly no carbs for a few days, but I'd have to change the mix of no-carb foods that I eat or otherwise my macros would likely have too much protein and too few fats (e.g., boneless/skinless chicken breast, 90/10 hamburger, etc.).

I pretty much follow my own “guidelines”. I did some research on keto prior to adjusting my macros. I am keeping my net carbs extremely low, well under 30g/day. I run my protein higher than keto “guidelines” suggest, basically keeping it in the .8-1.2g / lb range, because I feel it’s better in a deficit to have some excess there. Then I run my fats pretty much wherever they end up minimum being over 100g/day.

All of my meals are listed M1, M2, etc. That is exactly what I eat with quantity by weight and macro breakdowns. The last entry of the day the numbers at the top in brackets are the daily totals. I.e yesterday (2150 cals/207g protein / 123g fat).

I continue to eat leaner meats, I don’t particularly care for really fatty pork, or steak. I try to get a decent portion of my fats from mono unsaturated fats like the Giardiniera I make with avocado oil, and have been eating a lot more fatty fish to keep my O3s a little higher. I try to vary my fats including getting some butter in there for butyric acid. The butter I have been buying is whipped with extra virgin olive oil so it’s soft, and is 90 cals/9g fat for 14g.

Overall I don’t find it all that restrictive of a dietary approach since I have a natural tendency toward protein rich foods. I am basically eliminating 35 cal bread and goldfish crackers and including more spinach and low carb veg than I have in the past. I have come to LOVE fresh steamed bro-collie with butter salt and pepper. I could eat mounds of it, actually I do .

I don’t know why dropping the 100-125g carbs I would normally eat per day and increasing my fat intake has had such a positive impact on overall energy, mental sharpness, satiation, hormones (sex drive /waking up with a hard-on almost all the time) but it seems to work well for me.

I am looking forward to seeing what happens when I bring calories up to maintenance eventually. I think I will be able to be satiated at an intake that will make it pretty easy to stay lean. The big question I have will be on making strength gains on keto when I bring calories up. Normally when I run a surplus with more carbs, I feel like a lazy sloth in the gym, but the weights increase rapidly when coming out of a deficit. The only real downside for me is being flat, I rarely train specifically for a pump (occluded biceps training when I’ve had elbow tendinitis is about all I can remember doing that was more toward that end) but with such low carbs the pumps are much reduced even when training in the 5-12 rep range where I usually work most of my sets, and I look flat. The scale numbers are probably a little artificially low too, I’m guessing I could fill out and add 6-8 lbs of scale weight from water/glycogen pretty easily with a high carb day.


Tuesday 4/3/18
186.6 lbs

New low on the scale. Legs, biceps and abs today. I have to take some insurance people on a tour of a facility today so I had to prepare meals and will be eating out of Tupperware instead of throwing my meals together in my office when I eat them. Probably a half day for that, hoping to be back to my office by early afternoon, but hard to say....woke up too early and pretty hungry today, coffee will take the edge off until I hit the gym.

Session
5:05 - 6:20am / 75 min / 35 sets

Meh, today was a clock punch session. Didn’t have the mindset for my high intensity sets. I felt good in terms of energy to do work, just when the work got heavy I couldn’t find my groove and lost a rep on squats and deads. Decided to stay at 355 on squats, it felt heavy enough today. Guess I’ll just need to try harder next week.

Overall it was okay though, makes the good days in the gym more special . I’ll probably get a lot of walking in this morning with the insurance tour, that’s not a bad thing. Better than office work and a change of pace.

Squats
135x5
225x5
315x5
335x5
355x3 (-1)
355x3 - no 365 today.
335x5

SS with

EZ curls
70x10
80x10
90x10
100x10
100x10
————————
Deadlift
135x5
225x5
315x5
405x5
455x2 (-1)
405x5
315x8

SS with

DB hammer curls
35sX10
40sX10
45sX8
45sX8
45sX8
————————
Leg Extensions
150x10
150x10
170x10
190x9 (bump 10lbs)

Tri set with

Leg Curls
95x10
110x10
125x10 (bump 10lbs)
125x8
—————————
Food

M1 7:00am
7 HB eggs (2 whole, 5whites) 3oz ham, 1oz mozzarella
450 cals / 43g pro / 24g fat

M2 10:00am (975c/89p/61f)
6oz lean broiled top sirloin steak, 2oz avacodo oil Giardiniera
525 cals / 46g pro / 37g fat

+ LISS 60min / 4 mi / 650 cals

M3 1:15pm (1550c/158p/89f)
Little under 12oz (raw weight) tilapia, 4.5oz spinach, 2.5oz avocado oil Giardiniera, 45ml vinaigrette
575 cals / 69g pro /28g fat

M4 5:00pm (2200c/223p/123f)
8oz lean pork & 6oz sautéed mushrooms, 9oz steamed bro-collie, 28g olive oil butter for cooking pork, garlic mushrooms & bro-collie, 14g hemp seeds
650 cals / 65g pro/ 34g fat

[Payton1221]

I . . . have been eating a lot more fatty fish to keep my O3s a little higher.

Me too. My wife makes a very simple salmon patty from a can of salmon. We get four patties, and I eat two one day and two the next. She takes the liquid from the can and adds two tbs of Kentucky Colonel seasoned flour and basil (I think) which makes a very tasty white sauce to pour over them. We buy salmon fillets when on sale, but $8/lb versus $2.88/can

I have a natural tendency toward protein rich foods.

Again, me too. Although I only weigh 172-ish, I almost always eat 200g (often 230g or more) of protein every day.

[raynerd]

186! Noice!!

[mirroroferised]

Killing it Tim! Great work on that scale.

[Plateauplower]

Me too. My wife makes a very simple salmon patty from a can of salmon. We get four patties, and I eat two one day and two the next. She takes the liquid from the can and adds two tbs of Kentucky Colonel seasoned flour and basil (I think) which makes a very tasty white sauce to pour over them. We buy salmon fillets when on sale, but $8/lb versus $2.88/can


Again, me too. Although I only weigh 172-ish, I almost always eat 200g (often 230g or more) of protein every day.

The salmon burger and sauce sound great! I have been buying an overpriced (IMO) salmon at least once per week. It's our favorite family dinner. I just bake it at 375 with some salt on it it, nothing else. I actually prefer the next meal I get out of it the following day when I skillet heat it and get the skin crispy, love crispy salmon skin .

186! Noice!!

Moving along, sadly lifts are a little down, but one goal at a time.

Killing it Tim! Great work on that scale.

Its moving, it has no choice

Wednesday 4/4/18
186.0 Lbs

Likely the low weight for the week, usually is on Tues/Wed seemingly. Went in for heart health cardio day and rode on an elliptical, did some stretching etc after. Hip circle band should arrive today, will start using it on squat days.

Cardio Elliptical 55 Min / 5.25 Mi / 625 cals

M1 7:00am
7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
430 cals / 40g pro / 22g fat

M2 10:00am (955c/86p/59f)
6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
525 cals / 46g pro / 37g fat

M3 (1475c/135p/89f)
8oz (raw weight) lean pork, 4.5oz spinach, 2.5oz Giardiniera, 45 ml vinaigrette
520 cals / 49g pro / 30g fat

M4 (2275c/213p/143f)
12oz Fatty Salmon, 9oz bro-collie with 7g olive oil butter
800 cals / 78g pro / 54g fat

[ajdahlheimer]

Sometimes I think you see that I updated my journal and use it as a reminder to update yours.

It's like clockwork everyday. My workout/journal update goes up and yours right afterwards. Way to be consistent.

-AJ

[Plateauplower]

Sometimes I think you see that I updated my journal and use it as a reminder to update yours.

It's like clockwork everyday. My workout/journal update goes up and yours right afterwards. Way to be consistent.

-AJ

You must start work at 7am too . I pretty much get into work, whip up breakfast and plug in the numbers in here.

[ajdahlheimer]

You must start work at 7am too . I pretty much get into work, whip up breakfast and plug in the numbers in here.

Yep, usually about 6:40am. First thing I do is quick peruse the work email and then update my journal.

[Plateauplower]

Yep, usually about 6:40am. First thing I do is quick peruse the work email and then update my journal.

Same. Except mine is prioritized to start peeling HB eggs before I do anything

[ajdahlheimer]

Same. Except mine is prioritized to start peeling HB eggs before I do anything

I wish I was doing that. Love HB eggs. I'm cutting right now and do IF, so all I have in the morning is half a lemon squeezed into warm water and a large black coffee. No real breakfast.

[Plateauplower]

I wish I was doing that. Love HB eggs. I'm cutting right now and do IF, so all I have in the morning is half a lemon squeezed into warm water and a large black coffee. No real breakfast.

LOL IF is not for me, I would be on the war path by about 8am...My Bro inlaw is doing IF he drinks matcha tea / lemon in the morning. You could order a tub of Cissus powder and mix that into your lemon water, that would put you "off" food for awhile. Its really gross . Keto is working great for me, eating 4 meals, occasional hunger before meals, but not starving and coming in at 2100-2200 cals/day

[Payton1221]

Same. Except mine is prioritized to start peeling HB eggs before I do anything

I've got a tip if you need one. Do you have problems peeling them?

[Plateauplower]

I've got a tip if you need one. Do you have problems peeling them?

I consider it cardio peeling my eggs

No they peel pretty easily. If they are cracked just a little before boiling they practically fall out of the shells. I didn't do that with these because they are the kids Easter eggs. I did learn a good trick for boiling them though and having them come out perfect without the yolks turning green. I use a pasta pot (removable strainer) and get the water boiling first, drop the eggs in when its boiling, bring it back up to boil and turn off the fire and let them sit for 10 min. Remove the strainer basket and spray them with the veg sprayer with cold water. Perfect every time and most are very easy to peel.

[Payton1221]

I consider it cardio peeling my eggs

Cracking before boiling is interesting. But I use to struggle so much with peeling an egg I considered it an exercise in ANGER MANAGEMENT

[Plateauplower]

Cracking before boiling is interesting. But I use to struggle so much with peeling an egg I considered it an exercise in ANGER MANAGEMENT

Yea a slight tap and hairline crack before boiling works like magic, That tip was from Bacon (JTBNY). Couldn't do it on the kids eggs they colored though, but they peel pretty easy with the cooking method I mentioned too.

Thursday 4/5/18
187.6 Lbs (sodium water)

Been looking at getting my kids into archery since they really like their little toy bows I bought a year or two ago. I had been watching a spring sale on amazon, and finally couldn't take it anymore and ordered them each real compound bows last night. Setting them up will give me a fun weekend project since the weather is going to suck here for the foreseeable future. They ended up deciding they liked the camo models (took some mild persuasion) after initially wanting pink (daughter) and bright green (son). Ended up dropping about $1,000 for the bows, cases, releases, arrows, etc, but still a smoking deal as almost everything was on sale cheaper than I've ever seen it. The bows are high quality and can be adjusted to fit all the way up from a small child to an adult 5-70lb draw weight and 12-30" draw length, short 30" axel to axel length and light at only 3lbs. My wife has a similar model that we got when she wanted to start flinging arrows with me. Probably could have just bought one and had them share, but meh they hold their value decently if they decide archery is not for them, or I can just keep them and set them up as "loaners" for bow-fishing the crazy jumping carp in the IL River.

https://smile.amazon.com/gp/product/...?ie=UTF8&psc=1
Pretty good deal if anyone has a kid wanting to start archery, it was tough choice between this and a Genesis bow which are also really good for youth, but draw weight might have been an issue since they don't go lower and the bows themselves are a little heavier.

Slight uptick in scale weight, I needed some salt yesterday, was just craving it at dinner so I ate more salt...With the lack of processed foods and bread products my sodium intake is largely limited to added salt other than the ham I've been eating. I also filled a salt shaker with iodized salt, we usually just have the grinder of the pink salt because "pretty" but that does not have added iodine (there is some in my multi though)...Anyway ate 150 or so more cals yesterday and felt really good today. Made some progress which is always a good sign. Bench was matched reps but felt closer on the first set to getting my 8 and the next two sets were a little easier. Everything felt pretty good, added some weight to dips by holding a 20lb DB with my feet since my dip belt was loaded with a 35lb plate. Happy with it.

5:05-6:25am / 80 Min / 42 sets

DB Bench
65sX10
80sX10
90sX8
100sX7
100sX6
100sX6

SS WIth

DB Rows (slow exaggerated ROM)
80sX10
100sX12
100sX12
100sX12
100sX12
------------------
Pull-ups (various Grip- last rep of each set a little ugly, but I'll take it - no RP)
BW+35 X 8 (+1)
BW+35 X 7
BW+35 X 7
BW+35 X 7
BW+35 X 7
BW+35 X 7 (+1)

SS With

Dips
BW X 12
BW+20 X 10
BW+20 X 9
BW+20 X 9
BW+20 X 8
---------------
DB Shrugs
100sX15
100sX15
100sX15
100sX15

SS WIth

EZ Skull Crushers
80x10
90x10
100x9 (+2)
100X8 (+1)
-------------------
Circuit style TUT Tri Set

Rear Delt Machine
70x15
85x12
100x10
100x9

Tri Set with

DB Hex press (Slow tight squeeze, felt really good today, smoked inner pecs)
45sX10
45sX10
45sX10
45sX9

Tri Set with

Cable Rows (Slow/ Narrow)
160x10
180x10
180x9
180x8
-----------------
M1 7:00am
7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
430 cals / 40g pro / 22g fat

M2 9:45am (955c/86p/59f)
6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
525 cals / 46g pro / 37g fat

*3.5 Mile Lunch walk / 300 cals (pacer ap)

M3 1:15pm (1350c/134p/80f)
8oz (raw eight) lean pork, 3oz avocado
395 cals / 48g pro/ 21

M4 4:45pm (2275c/223p/138f)
14oz Fatty Salmon, 9oz bro-collie (little more left than I thought there was)
925 cals / 89g pro / 58g fat

[Plateauplower]

Friday 4/6/18
187.0 Lbs

Decent mix of intensity and volume today. I decided to work squats at a little higher intensity today, and added a set of volume to leg press and RDLs. Probably won't be a regular thing, but I just wanted to feel some weight. It was a little disappointing, I kinda planned to work up to a nice non-grinder single at 405, but 385 felt heavy without going into grinding out a rep, so that's a little disappointing....I'm not too broke up about it, Its just par for the course at a little more than 3 months into a diet. Strength gains are relatively easy to get back with more food. That said my biceps have never been stronger lulz, likely just because with my shoulder limiting pressing my elbows are healthy which is normally a limiting factor for direct biceps work, I usually try to avoid as much direct heavier biceps work to prevent tendinitis. Leg press are getting stronger too, but its likely just CNS related since I've never really worked them in recent history as much as I have the last few months. Overall, it was a decent session.

I have been a little hungrier this week, and eating a little more food. I might try adjusting macros just a little and lower protein just a bit, increasing fats and trying to find a sweet spot for better satiation. My thought is if I am converting enough protein for higher levels of gluceogensis I am likely producing a little more insulin, which for me seems to induce hunger, just my thoughts on something to try. Eventually I probably will need to be coming in around 2000-2100 cals per day. Granted I could trim a good bit off my dinner and still be satiated, but I like having one meal where I am more full, than just not hungry....Probably something I will need to get passed if I want to stay pretty lean. I think that's one of my wife's "secrets" she doesn't like being "full" and even though I've never seen someone eat as much ice cream as her, she manages to stay lean year round....She's also a busy body and always doing "stuff" so that probably dramatically increases her NEAT/TDEE.

5:05-6:20am / 75 min / 31 sets

Squats
135x8
225x8
315x5
345x3
365x2
385x1
315x5

SS With

HS Preacher Curls (PWO)
70x10
80x10
90x10
100x8 (bump/PR )
100x7
-----------------
RDLs
135x10
225x10
275x8
315x6
335x5 (bump)
335x5

SS With

Leg Press (PWO)
360x10
450x10
540x10
630x8
630x8
630x8
-----------------
Alt DB Curls
35sX10
40sX10
45sX8
45sX8

SS With

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

M1 7:00am
8 eggs (5 whites, 3 whole), 14g olive oil mix butter
380 cals / 34g pro / 25g fat

[fittofattofit]

Yea they cull the deer at night, in the forest preserves, hopefully they don't waste the meat but it wouldn't surprise me if they did SMH. Yet I got a ticket for picking wild mushrooms [/quogte]
ha ... a ticket for picking mushrooms

I don't think Keto is for everyone, It would probably be bad for many, seems to be VERY good for me for whatever reason genetic, hormonal, IDK but its the best thing I've stumbled on since starting training again SRS. It works very well for me, I don't ever remember feeling as good as I have on it in general, and specifically when dieting.

It's good to hear the occasional comment, I really haven't started feeling "small" yet, Obviously my shirts are a little looser etc, but nothing terrible yet. I don't think I've lost much muscle on my diet yet, I know I have lost some muscle and strength from last year, just due to it being rather abysmal for training in general from the nagging shoulder.

I think the way you feel on a diet is probably the most important thing .... if it's a chore and you feel like sh!te then you're nit going to stick to it for long. The diet looks very palatable to me and sounds like this might be a long term habit for you

LOL yea he's all man-cub, my wife was lifting in the gym the other day and he was out there hitting the heavy bag and Ranger started going crazy barking/growling because of an amazon delivery, and he told Jacque "don't worry momma, I've got my muscles out if its a bad guy" D. He comes up with the most hilarious things.

That's so funny

Tuesday 4/3/18
186.6 lbs

Session
5:05 - 6:20am / 75 min / 35 sets

Meh, today was a clock punch session. Didn’t have the mindset for my high intensity sets. I felt good in terms of energy to do work, just when the work got heavy I couldn’t find my groove and lost a rep on squats and deads. Decided to stay at 355 on squats, it felt heavy enough today. Guess I’ll just need to try harder next week.

Overall it was okay though, makes the good days in the gym more special . I’ll probably get a lot of walking in this morning with the insurance tour, that’s not a bad thing. Better than office work and a change of pace.

Squats
135x5
225x5
315x5
335x5
355x3 (-1)
355x3 - no 365 today.
335x5

————————
Deadlift
135x5
225x5
315x5
405x5
455x2 (-1)
405x5
315x8

WOOT ... 186!
And squats @ 355 and deads @ 455 when you've hit a new low BW still sounds like a great day to me

Friday 4/6/18
187.0 Lbs

Decent mix of intensity and volume today. I decided to work squats at a little higher intensity today, and added a set of volume to leg press and RDLs. Probably won't be a regular thing, but I just wanted to feel some weight. It was a little disappointing, I kinda planned to work up to a nice non-grinder single at 405, but 385 felt heavy without going into grinding out a rep, so that's a little disappointing....I'm not too broke up about it, Its just par for the course at a little more than 3 months into a diet. Strength gains are relatively easy to get back with more food. That said my biceps have never been stronger lulz, likely just because with my shoulder limiting pressing my elbows are healthy which is normally a limiting factor for direct biceps work, I usually try to avoid as much direct heavier biceps work to prevent tendinitis. Leg press are getting stronger too, but its likely just CNS related since I've never really worked them in recent history as much as I have the last few months. Overall, it was a decent session.

You've done a great job of hanging int your strength on the bg lifts. Rebound is going to be awesome

[Plateauplower]

Friday 4/6/18
Food cont

M2 10:00am (900c/80p/57f)
6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
520 cals / 46g pro / 37g fat

M3 1:30pm (1450c/134p/91f)
3oz spinach, 6oz chkn b, 3.25oz avocado oil Giardiniera
550 cals / 54g pro / 34g fat

M4 5:00pm (2075c/197p/126f)
Stir fry - 8oz lean pork, 9oz bro-collie, 6oz mushrooms cooked in 15ml olive oil and finished with 14g olive oil butter, salt and seasonings.
625 cals / 63g pro / 35g fat

Felt very well satiated today as compared to the last few.

WOOT ... 186!
And squats @ 355 and deads @ 455 when you've hit a new low BW still sounds like a great day to me

You've done a great job of hanging int your strength on the bg lifts. Rebound is going to be awesome

Doing what I can to keep strength up. What I’m lacking there I’m trying to make up for with some added volume. Doing more fluff than normal, but enjoying it.

Saturday 2/7/18
186.6 lbs.

Going to hit Sams Club platinum member early hours to grab some bro-collie, spinach, maybe some meat if I find any sales, and possibly another salmon or trout. Then I’ll hit the gym for a cardio session and home for breakfast. The kiddos new compound bows will be here today, cases and releases came yesterday and arrows will be here tomorrow. Arrows are bare carbon fiber shafts that I’ll cut to length and install fletchings, nocks, and inserts / field points. The bows will need adjusted for draw length /weight and tuned. Should give us plenty to do inside. It’s well below freezing and is only going to be in the 30s all weekend

Cardio treadmill mix LISS/HIIT
50 min / 4.15 mi / 610 cals

M1 9:00am
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:30am (950/90p/63f)
6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
520 cals / 46g pro / 37g fat

M3- Rest of day (2900c/225p/170f)
Grilled Pork, chkn, veg, oils, cheese, etc +2 beers

Ended hitting maintenance or close today. Grilling and big dinner after an afternoon bbq & bonfire. Kept it keto other than 2 beers. Busy day, probably still in a deficit actually.

—————————-

Sunday 4/8/18
187.0 lbs

Stayed very busy yesterday and didn’t get around to even opening the new bows they arrived late in the afternoon, so we will work on those today. Had a fun day despite the cold. I cut some firewood and we turned a cold day warmer with a nice big fire. Got some grilling and yard work done while the kids played with the dog and jumped on the trampoline.

Decent week for scale loss. Average weight for the week was 186.9 lbs for a loss of 1.4 lbs from last weeks average weight of 188.3. Not including yesterday’s high calorie day in the average intake, daily intake was about 2200 indicating TDEE is around 2900 or just a little higher, which is very good for me. There seems to be about a 300-400 calorie per day advantage on keto for me compared to eating that many calories with more carbs according to previous years dieting numbers. Strange.

M1 8:15am
3 eggs, 2oz turkey sausage, 3 strips bacon
450 cals / 40g pro / 32g fat

M2 12:00pm (1150c/109p/79f)
9oz Steak, 2oz Giardiniera
700 cals / 69g pro / 47g fat

M3 4:15pm (1675c/170p/100f)
8oz Lean pork, 9oz bro-collie, 6oz mushroom stir fry 15ml olive oil
525 cals / 61g pro / 21g fat

M4 5:30 (2025c/205p/121f)
dessert - 30g whey brownie, 32g sugar free natty peanu5 butter
350 cals / 35g pro / 21g fat