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  1. #1
    Registered User Plateauplower's Avatar
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    Post Starting over 3 day full body periodization fatter to fitter with diet overview

    Started in Jan after a long hiatus due to laziness and having a few kids. Started doing Monday Thursday full body now upping to Monday Wednesday Friday full body high intensity cardio Tuesday and Thursday (30 minutes at 80-85% max heart rate) and usually some hiking on the weekends with the family. Scheme is set up to be heavy Monday, light Wednesday and moderate Friday. Weighing food and aiming for 200-250g protein, 65-80g fat and fill in with quality carbs veggies oats or whatever. I started the first three months with a deeper deficit at 235lbs and eating 1900-2100 cals because I knew I could get away with it and still make strength gains as body fat was likely in the low 20s. I have just upped my cals to 2400-2500 for a break and to keep the strength gains coming. I lifted for 8+ years and was about 205 and around 10-12% BF at that weight (abs but not shredded). Then I got married had kids started my current career ate lots of food and just got lazy. Now that I'm back in full swing here's my current program. All weights increase as I hit my rep scheme or I feel I can add any and do a few less reps.

    Monday. 5:00-550 am
    Chest flat bench 135x12/205x8/205x8/205x8/185x near fail
    Superset with
    BB rows 145x10/145x10/145x10/145x10

    DB shoulder press 60s x 10/ 60s x 10/ 60s x10/ 60s x 10
    Superset with
    Squats 135x10/225x10/275x8/275x8/225x near failure
    Calf raises as I feel like it usually a few sets when done squatting

    Strait bar curls 65x10/65x10/65x10/65x10
    Superset with
    Skull crushers ez bar 80x10/80x10/80x10/80x10

    Abs/core sit ups bw x 20/ bw x 20 bw x 20

    Wednesday 5:00 -5:50 am
    Incline BB bench 135x12/155x10/155x10/155x10
    Superset with
    Pull-ups -30 x10 / -30 x 10 / -30 x 10 -30x10

    Dead lifts 225x10/ 275x8 / 295 x 6 / 295 x 6 / 225 x near failure
    Superset with
    Upright rows ez bar 90x10/ 90x10/ 90x10/ 90x10

    Dips
    -30x10/ -30x10/ -30x10/ -30x10
    Superset with
    Alt db curls 35s x 10/ 35s x 10/ 35s x10/ 35s x 10

    Abs core knee raises bw x 20 bw x 20 bw x 20

    Friday 5:00-5:50 am
    DB incline 65s x 12 / 75s x 8 / 75s x 8 / 75s x 8
    Superset with
    DB rows 65x12/75x8/75x8/75x8

    DB shoulder press 60s x 10 / 60s x 10/ 60s x 10/ 60s x 10
    Superset with
    Squats 135x12/ 225x10 / 275x8/ 275x8/ 225 x near failure.

    Db behind neck press 70x10/70x10/70x10/
    Superset with
    Preacher curls ez bar
    70x10/70x10/70x10

    Abs core sit-ups bw x20/ bw x 20 / bw x 20

    Diet
    Pre workout coffee with 1/4 almond milk and 15g whey 100 cals 12g protein.
    M1
    post workout 1.5 Greek yogurt/ 1 whey/ 1 oatmeal/ 1.5 blueberries/ 1/2 flax seed/ 5g creatine
    625 cal 65g protein 8g fat

    M2
    Usually homemade healthy lasagna with low fat cottage cheese lots of spinach mushrooms onions peppers and lean beef
    675 cal 65g protein 26g fat

    M3
    6oz chicken/ low carb wrap / grilled onions peppers mushrooms/ guacamole / maybe a bit of cheese salsa or Greek yogurt
    550 cal 60g protein 18g fat

    M4
    Egg whites, fish, or some other critter/ olive oil / veggies
    500 cal 60g protein 20g fat


    Diet changes periodically depending. I do all the cooking so that works well for me I track all ingredients and get my macros by serving size etc. I'm almost out of venison which I would prefer to eat year round as red meat but they were not as cooperative last year in getting into the freezer.
    Last edited by Plateauplower; 04-17-2014 at 01:30 AM.
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  2. #2
    Registered User Plateauplower's Avatar
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    Down 2lbs today after eating 2500 cals yesterday and just unsatiable hunger. My hunger has increased dramatically since increasing my calories to 2400-2500 from around 2k likely a good thing metobolicly.
    Cardio today Elliptical level 17 33Min 3.5mi 550 Cal 80% MHR min (I just record this to compare work load realize cal count is a high est and cal count drops as weight drops)

    Felt good and sore from yesterday, but ready for weights tomorow....
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  3. #3
    Registered User Plateauplower's Avatar
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    212 on the dot .6 down from yesterday. A bit of lingering DOMS today in back, hams, traps from Wednesday dead lift. A bit of joint soreness in both elbows but nothing to worry about being Friday with 72 hrs before next lifting session. Only about 6 hrs sleep last night due to sleep training for my 11 month old (hoping for a nap after work but unlikely).

    5:05-5:55 am
    DB incline 70s x 10/ 75s x 7/ 75s x 6/ 75s x 5
    Super set with
    DB rows 70s x 10/ 75s x 10/ 75s x10/ 75s x 8

    Squats 135 x10/ 225x8/245x5/245x5/265x4/265x4
    Super set with
    DB shoulder press 65s x 8/ 65s x8/ 65s x 6/ 65s x 7

    SB curls 75x8/75x6/75x6/
    Open grip hammers 25s x 15
    Superset with
    DB behind neck press 70x8/70x8/70x8/70x8

    Sit-ups bw x 20/ bw x 20/ bw x 20
    Single leg calf raises bw x20 (3)
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    Registered User Plateauplower's Avatar
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    Sat 4/19/14 - 212.0 lbs
    Rest day today - went over calories Friday due to a few beers while crappie fishing. Will have deeper deficit today to bring the weekly average in line with plan. Going to chase my daughter around at a local park for a few hours and get some stretching in. Elbows not sore today.
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    Registered User Plateauplower's Avatar
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    Sunday 4/20/14 happy Easter 212.4lbs
    Cardio session with toddler meant to do LISS but did daddy intervals instead. Basically fast walking until my daughter would say faster daddy then run for a while with the jogging stroller. Had to stop a few times to see the deer, ducks, turtles, etc.
    1 hr 15 min. 5.5 miles.
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    Registered User Plateauplower's Avatar
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    Monday 4/21/14 5:00-5:50am
    213.6 up 1.6lbs water from salty ham, it came back out during workout.

    BB Bench 135x12/205x5/205x5/205x4/185x6
    Superset with
    BB Rows 145x10/145x10/145x10/145x9

    Deadlift 225x8/295x5/315x4/315x3/225x8(slow) (need to work on grip strength)
    Superset with
    Upright Rows 80x10/80x10/80x8/80x9

    Skull Crushers EZ bar 80x10/80x8/80x8/80x7 (finished each set with a few reps of close grip)
    Superset With
    Curls EZ bar 80x8/80x7/80x6/80x6

    Situps bwx20/bwx20/bwx20

    Dropped cals today down to 2100 just had a few hard boiled eggs for dinner at 5pm and hit my protein and fat macros

    2075 cal 210 grams protein / 65 grams fat
    Last edited by Plateauplower; 04-22-2014 at 04:41 AM.
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    Registered User Plateauplower's Avatar
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    Tuesday 4/22/12 - 212.6Lbs
    5:05-5:45 AM Cardio Treadmill 40 Min / 3.75 Mi / 630 Cal - 2% Incline
    Stretching and a couple of light sets to get a quick pump in traps/bis and push some blood to reduce DOMS
    DB open Grip hammers 30s X 10/ 30s X 10/ 25s X10
    Superset with
    DB Lateral Raise 20s X 10/ 20s X 10/ 20s X 10

    M1 7:00AM (650 cal)
    Plain fat free Grk Yogurt 1.5/Starwberries 2/whey 1/Walnuts 1/ flax 1/2 & 5g creatine - 650 Cal 65g Pro / 25g Fat

    M2 9:45AM (1350 cal)
    Homemade Lasagna/multi vit &fish oil - spinnach onions,peppers,mushrooms,low fat cottage & mozz cheese, 93%Ln beef very few whole wheat noodles
    700 Cal 65g pro 23g fat

    M3 1:00PM (1950 cal)
    6oz Chicken breast /low carb wrap/ guacomole 2/ HB easter egg 1/ green tea -no sugar
    600 Cals 65g pro 23g fat

    M4 5:00PM (2350 cal)
    Egg whites 6/ ham 3oz/ veggies 3oz/ mozz cheese 1 oz
    400 cals 52g pro 10g fat

    Daily totals
    2350 cals 247 grams protein / 81 grams fat
    Last edited by Plateauplower; 04-22-2014 at 03:33 PM.
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    Registered User Plateauplower's Avatar
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    Wednesday 4/23/14 212.0Lbs
    Felt a bit weak today could be the last three days lower cals/carbs also batteries died in wireless headphones as soon as I completed my first set and it sucks listening to whatever was playing in the gym, but better on my light day than heavy day...
    5:00 -5:50AM

    BB Incline 135x12/ 155x9/ 155x7/ 155x6/ 135x8
    Superset with
    Pull ups -25x8/ -25x8/ -25x7/ -25x7

    Squats 135x10/ 225x8/ 245x5/ 265x3/ 265x3/ 225x7
    Superset with
    Standing Shoulder press 80x10/ 100x7/ 100x7/ 100x5 (First time doing these definitely felt the weakness in stabilzer muscles vs seated DB press)

    Dips -25x8/ -25x8/ -25x8 (slow and deep)
    Superset with
    Alt DB Curls 35s x10/ 35s x10/ 35s x10

    Situps BWx20/ BWx20/ BWx20

    M1 6:45AM (post workout)
    Grk Yogurt 1.5/Whey 1/ Blue berries 1.5/Walnuts .5/ Raw Oats .5/ 5g Creatine
    600 Cals 65g protein 14g fat

    M2 9:30AM (1300)
    Homeade Healthy Lasagna /Multi Vit / Fish Oil
    (1/9 pan serving size, cooked in aluminum turkey roaster pans = big azz peice
    700 cals 65g protien 23g fat

    M3 1:00PM (1900)
    7oz Chicken Breast/Low Carb Wrap/ 3oz veggies-grilled peprs,onins,mushrms/Guacomole 60g(2)/ Green Tea-no sugar
    600 cals 65g protein 18g fat

    M4 5:00pm (2300)
    Egg whites 6/ham 3oz/veggies 3oz/ mozzarella cheese 1.5oz
    400 cal 55g pro 14g fat

    Daily total 2300 cal 250g protein 69g fat
    Last edited by Plateauplower; 04-23-2014 at 05:09 PM.
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    Registered User Plateauplower's Avatar
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    Thursday 4/24/14 212.6lbs
    Did not want to hear the alarm at 3:45am this morning. Thought about taking a day off but decided to wait until scheduled day off on sat.

    5:15-6:00 AM
    Cardio elliptical 40 min. 4.25 mi 575 cal /level 16/ 80-85% MHR
    DB Farmer Carry 90s x 45sec / 90s x 45 sec
    Used to have vice grip hands during my wrestling days, now I have the grip strength of a little girl - which is causing me some issues with Deadlift, these were suggested to help...

    M1 7:00AM
    Grk Yog 1.5/Whey 1/ Blue Berries 1.5/ Walnuts .5/ Oats .5/ 5g Creatine
    600 Cal 65g Protein 14g Fat

    M2 9:30AM
    Lasagna
    700 Cal 65g Pro 24g Fat

    M3 12:30PM
    7oz grilled Bnles/skinlss Chicken thys/ 5oz baked sweet potato cubes
    500 Cal 50g Pro 14g Fat

    M4 5:00OPM
    Omelet 6 egg whites/3oz ham/3oz veggies/2oz mozzarella cheese/ toast 1/16g peanut butter
    600 cals 63g Pro 22g Fat

    Daily totals 2400 cal 243g pro/ 74g fat
    Last edited by Plateauplower; 04-24-2014 at 03:52 PM.
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  10. #10
    FREEDOM STRONG! PrivateFreedom's Avatar
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    That's a good load of work! Awesome!

    Best wishes, Private Freedom
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    Registered User Plateauplower's Avatar
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    Thanks, its been challanging, but I have adapted pretty well to it. Volume might be a bit high for the calorie deficit I'm running, not real sure. Good days and bad days in terms of progression. I have been tracking everything on paper from the start and am ahead of where I started in late Jan. I have not had a de-load yet and it might be time to ramp it down for a week to let everything recover completely. See how I feel tomorrow and Monday. Throttling back a bit was more of a challenge than lifting with intensity when I used to train regularly.
    Last edited by Plateauplower; 04-24-2014 at 04:36 PM.
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    Friday 4/25/14
    212.6 lbs.
    Not thrilled that the scale has moved the wrong direction and not dropped in a week. Could be water from eating 3oz of ham from Easter every night in an omelet but my wedding ring isn't very tight so it doesn't seem like I'm holding that much water. My weight drops have not been linear or consistent but a week in a deficit and no drop is frustrating at best. Back of right knee and left elbow have a bit of tendon soreness, I'm guessing from the farmer carries yesterday. It's Friday going to try to hit it pretty hard and have off day on Sat. Kids slept through the night so I slept through the night which is nice.

    Update: gym session went well and made progress in several lifts. I should stop giving a **** about the scale not moving and just remain focused.

    DB Incline 70s x10/ 80s x7/ 80s x 6/ 80s x5
    Superset with
    DB Rows 70s x 10/ 80s x8/ 80s x8/ 80s x8

    Videoed set 2 of deads, need to drop my ass a bit on the last few reps. Used chalk on the sly and it made a huge difference.
    Dead lifts 225x8/ 315x5/ 325x2/ 315x3/ 225x10
    Superset With
    Seated DB Shoulder Press 65s x8/ 65s x9/ 65s x8/ 65s x7

    DB Behind Neck Press 75s x8/ 75s x7/ 75s x7/ 75s x7
    Superset with
    BB Curls strait bar. 80x7/80x7/80x6/80x5

    Sit-ups bw x20/ bw x20/ bw x20

    M1 6:45am
    Grk yog 1.5/whey 1/ blue berries 1.5/ oats 1/ walnuts .5/ 5g creatine
    700 cals 65 g pro / 15g fat

    M2 10:00am
    Lasagna
    700 cals 65g pro / 24g fat

    M3 1:00 pm
    Casein and whey mix / banana oat flats /almonds (work prevented good meal)
    600 cals 55g pro / 15g fat

    M4 5:00pm
    7oz chicken thy/low carb wrap/ guacamole 30g
    550 cal 53g pro 18g fat

    NEAT was really high today, on feet all day at work, then cam home and manually moved a few tons of dirt and did some landscaping. Had 3 IPAs (calling it 660 cal) with the wife after the kids went to bed and we were working in the yard, but with the added activity was still in a deep deficit.


    Daily totals
    3210 cals 238g pro 72g fat
    Last edited by Plateauplower; 04-26-2014 at 04:51 AM.
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    Saturday 4/25/12
    210.6 lbs down 2lbs (water? Don't feel dehydrated)
    Sore back, legs and chest today.

    Off day today from lifting but have a trailer full of dirt to unload and at least 1 more to load and unload and need to start turning the garden area over. Will have lots of activity without any "workout".

    M1 8:00am
    grk yog 1.5/ whey 1/ blue berries 1.5/ oats 1/ walnuts .5/ 5g creatine/ almond milk in coffee
    700 cals. 65g pro 15g fat

    M2 11:30am
    Homemade Lasagna (last piece it was a big one)
    750 cals 70g pro 26g fat

    M3 4:00pm
    7oz chicken bnls sknls thys/ flat bread/ 3oz veggies/ guacamole 2
    600 cals 60g pro 22g fat

    M4 6:00pm
    Grk yog 1.5/whey 1/ strawberries 2/ oats 1/ walnuts .5
    650 cals 65g pro 15g fat

    Daily totals 2700 cals 260g pro 78g fat

    Worked all day moving dirt (great rest day...wife's happy though) healthcalc estimated my tdee at about 4200 today with the amount of yard work so I ate a few more calories.
    Last edited by Plateauplower; 04-26-2014 at 04:33 PM.
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    Sunday 4/27/14
    210.8 lbs
    Sore from shoveling and wheel barreling dirt. Was going to take the kids for a walk but weather is nasty and right knee is sore. Taking a proper rest day today and hitting it hard tomorrow.

    M1 7:30am
    Eggs 2 whites 6/ mozz cheese 2/ 4oz veggies/ 6oz sweet potatoe cubes/ coffee & almond milk 1/4.
    700 cal. 56g pro / 24g fat

    M2 11:30am
    7oz bnls sknls chicken thys/ veggies 3oz/ guacamole 2/ wheat&flax wrap
    600 cal 59g protein / 22g fat

    M3 4:00pm
    Grk yog 1.5/ whey 1/ strawberries 2/ oats 1/ walnuts .5/ 5g creatine
    650 cal 65g protein / 14g fat

    M4 6:30pm
    Casein 2/ walnuts 15g
    350 cal. 50g protein / 12g fat

    Daily total 2300 cals. 230g protein / 72g fat

    Right knee is still sore hope it's ready for squats tomorrow morning.
    Last edited by Plateauplower; 04-27-2014 at 04:42 PM.
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    Monday 4/28/14. Week 15
    211.0 lbs

    24lbs of lard gone, another 20 to go I'm guessing to get to around 10%. My initial estimate of BF was off by a bit. Getting closer to clean bulk. Heavy day today, hoping for some increased reps/weight from last Monday. Still switching exercises around to maximize efficiency in the gym and reduce rest time between sets without using too much equipment at the same time.

    BB Bench 135x12/205x5/205x5/225x3/185x7
    Superset with
    BB Rows 155x8/155x8/155x9/155x8

    Squats 135x10/225x7/275x3/245x5/245x3/225x7
    Superset with
    Standing BB Shoulder press 80x10/100x7/100x7/100x7

    Skull crushers EZ bar 70x10/70x10/70x9/70x10 (dropped weight on both to give elbows a break)
    Superset with
    Ez bar curls 70x10/70x10/70x9/70x8

    Smith shrugs 140x10/160x10 (slow - increase weight way too light)
    Superset with
    Sit-ups bwx20/bwx20

    M1 7:00am
    Grk Yog 1.5/Whey 1/ Blue Berries 2/ Oats 1/ Walnuts .5/ Creatine (includes coffee & 1/4c almond milk)
    700 Cal 65g Pro / 15g fat

    M2 9:45AM
    7oz Chkn Breast/ wheat&flax wrap/ Guacomole 3/ Salsa
    650 Cal 70g Pro / 25g fat

    M3 1:00pm
    7oz bnls sknls thys/wheat&flax wrap/4oz veggies/ guacamole 1/ green tea no sugar
    550 cal 60g protein / 18g fat

    M4 5:00pm
    5oz Brown rice/5oz veggies/6oz ground turkey/4egg whites/14g coconut oil stir fry
    675 cal 58g pro / 27g fat

    Daily total
    2575 cal 253g protein / 85g fat / 200g carbs
    Higher carb day
    Last edited by Plateauplower; 04-29-2014 at 05:07 AM.
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    Tuesday 4/29/14
    210.2 Lbs
    Cardio Treadmill 40 Min 3.75 Mi. 625 Cal (Vibrams 5 fingers- blistered R upper heel, wear mole skin or band-aid)
    Knee Raises BWx20/BWx12
    Back Extensions BWx20/BWx12

    M1 7:00am
    Grk Yog 1.5 (340g)/ Whey 1 (30g)/ Strawberries 2 (280g)/ Oats .5 (20g)/ Walnuts .5 (15g)/ 5g Creatine/ Coffee .25c almond milk/multi & fish oil
    600 Cal 65g Protein / 13g Fat

    M2 10:00am (1200) 135p 28f
    7oz chkn breast/wheat flax wrap/3 oz veggies/ 62g black beans/ 30g Guacomole
    600 Cal 70g Proetin/ 15g Fat

    M3 1:00pm (1775) 181p 58f
    3 HB eggs/4oz ground turkey/ Wheat&Flax wrap/1oz mozz cheese
    575 Cal 46g Pro / 30g Fat

    M4 5:00
    276g egg whites/ 4oz lean ground turkey/56g mozz cheese/ 15g pesto
    550 cal 56g pro / 27g fat

    Daily totals: 2325 cal 237g protein / 85g fat / 153g carbs
    Last edited by Plateauplower; 04-29-2014 at 03:31 PM.
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    Wednesday 4/30/14 -Son is 11 months today, hit some nice increases on most lifts despite being my light day, moved up to non-assisted pullups and dips and although the tempo was faster than my assisted reps they felt good. Deadlifts lagged today and felt heavy but legs were sore from squats on monday and running tuesday. Ankles and all support muscles sore from running in the Vibrams but the knee feels good.

    209.6 Lbs

    5:05-5:55 AM 31 Sets

    BB Incline: 135x12/ 155x10/ 155x8/ 155x6/ 135x8
    Superset With
    Pull Ups: BWx6/ BWx5/ BWx5/ BWx4/ BWx4

    Deadlifts: 135x10/ 225x8/ 315x4/ 275x5/ 275x5/ 225x10
    Superset With
    Upright Rows EZ bar: 90x10/ 90x10/ 90x9/ 90x9

    Dips: BWx7/ BWx7/ BWx6/ BWx6
    Superset With
    Alt DB Curls: 40sX8/ 40sX7/ 35sX10/ 35sX8
    and
    Situps: BWx20/BWx20/BWx20

    M1 7:00am
    Grk Yog 340g/Blue berries 210g/ Oats 40g/ Whey 30g/ Walnuts 15g/ Creatine 5g & (Cffee almond milk.25 pre)
    700 Cals 65g Protein / 15g Fat

    M2 10:00am
    7oz Chkn thys/ Wheat & Flax Wrap/ 3 Oz veggies/62g black beans/30g Guacomole/green tea -no sugar
    600 Cals 56g Protein / 15g Fat

    M3 1:00pm
    3 HB Eggs/4oz grnd Turkey/ Wheat & Flax wrap/ 1 oz Mozz Cheese
    575 Cal 46g Protein / 30g Fat

    M4 5:00pm
    6oz sirloin tip roast/ wheat & flax wrap/ mozz cheese 1.5oz/ guacamole 30g
    625 Cal 65g protein / 34g fat

    Daily total: 2500 cals 232g protein / 94g fat / 181g carbs
    Last edited by Plateauplower; 05-01-2014 at 03:16 PM.
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    Originally Posted by Plateauplower View Post
    Wednesday 4/30/14 -Son is 11 months today, hit some nice increases on most lifts despite being my light day, moved up to non-assisted pullups and dips and although the tempo was faster than my assisted reps they felt good. Deadlifts lagged today and felt heavy but legs were sore from squats on monday and runnig tuesday.

    209.6 Lbs

    5:05-5:55 AM 31 Sets

    BB Incline: 135x12/ 155x10/ 155x8/ 155x6/ 135x8
    Superset With
    Pull Ups: BWx6/ BWx5/ BWx5/ BWx4/ BWx4

    Deadlifts: 135x10/ 225x8/ 315x4/ 275x5/ 275x5/ 225x10
    Superset With
    Upright Rows EZ bar: 90x10/ 90x10/ 90x9/ 90x9

    Dips: BWx7/ BWx7/ BWx6/ BWx6
    Superset With
    Alt DB Curls: 40sX/ 40sX7/ 35sX10/ 35sX8
    and
    Situps: BWx20/BWx20/BWx20

    M1 7:00am
    Grk Yog 340g/Blue berries 210g/ Oats 40g/ Whey 30g/ Walnuts 15g/ Creatine 5g & (Cffee almond milk.25 pre)
    700 Cals 65g Protein / 15g Fat

    M2
    Looks like a nice solid workout. Belated congrats on the baby. Our first grandchild turns 4 months old today.

    Ray
    Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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    Originally Posted by pastorgbc View Post
    Looks like a nice solid workout. Belated congrats on the baby. Our first grandchild turns 4 months old today.

    Ray
    Thanks, appreciate you stopping in and checking it out considering you follow a similar plan. Have fun with the grandkid, I know the wife's and my parents love it, all of the fun and none of the work!! I have a 2.5 year old daughter too and she is sweet as pie around the grandparents but she can be a handful at home (fun age, but oh the meltdowns, I think shes trying to wear the varnish off of the time out chair LOL).
    Last edited by Plateauplower; 05-02-2014 at 05:43 AM.
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    Thursday 5/1/14
    209.6 Lbs
    Traps and legs are a bit sore (especially stabilizers around feet from Tuesday run in Vibrams), was planning to do cardio at Lunch but woke up at 3:00AM and felt rested so decided to hit it in the morning instead.

    Treadmill Intervals (not quite HIIT not all out effort but 9.5mph for two minutes then incline walk 4.5Incline 4.5MPH 3minutes then jog at 6MPH 5minutes and repeat)
    40Min 3.6Mi 600Cal
    Core work
    Back Extensions BWx15/ BWx15
    Leg Raises BWx15/BWx15
    Side Bends with weighted ball 16Lbsx15/16lbsx15 each side

    M1 7:00am (600)
    Grk Yog 1.5/Whey 1/ Strwaberries 2/ Oats .5/ Walnuts .5/ 5g Creatine/ (coffee & .25 almond milk pre workout)
    600 Cals 65g Protein / 13g Fat

    M2 10:00am (1100) multi vit & fish oil
    1 HB egg/5oz ground turkey/wheat&flax wrap/62g black beans/28g mozz cheese
    500 Cals 51g Protein / 21g Fat

    M3 1:15pm (1700)
    Need to restock my work fridge, made this mess with an expired carton of egg whites. A touch of solmonella should get me into a nice deficit for a few days and get rid of some water...
    340g egg whites (use by April 5th)/ 8oz veggies/4oz lean turkey/15g Walnuts/green tea to wash it down
    600 Cals 75g Protein / 18g Fat

    M4 7:00pm (2300)
    6oz sirloin roast/wheat&carb wrap/guacamole 60g multi &fish oil
    600 cals 55g protein / 30g fat

    Daily totals: 2300 calories / 246g protein / 82g fat / 144g carbs
    Last edited by Plateauplower; 05-01-2014 at 03:21 PM.
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    Originally Posted by Plateauplower View Post
    Thursday 5/1/14
    209.6 Lbs
    Traps and legs are a bit sore (especially stabilizers around feet from Tuesday run in Vibrams), was planning to do cardio at Lunch but woke up at 3:00AM and felt rested so decided to hit it in the morning instead.

    Treadmill Intervals (not quite HIIT not all out effort but 9.5mph for two minutes then incline walk 4.5Incline 4.5MPH 3minutes then jog at 6MPH 5minutes and repeat)
    40Min 3.6Mi 600Cal
    Core work
    Back Extensions BWx15/ BWx15
    Leg Raines BWx15/BWx15
    Side Bends with weighted ball 16Lbsx15/16lbsx15 each side

    M1 7:00am
    Grk Yog 1.5/Whey 1/ Strwaberries 2/ Oats .5/ Walnuts .5/ 5g Creatine/ (coffee & .25 almond milk pre workout)
    600 Cals 65g Protein / 13g Fat

    M2
    Not quite HiiT? If I ran at 9.5 for two minutes, it would be a two minute workout.

    Nice job. The parfait sounds delicious.

    Ray
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    Originally Posted by pastorgbc View Post
    Not quite HiiT? If I ran at 9.5 for two minutes, it would be a two minute workout.

    Nice job. The parfait sounds delicious.

    Ray
    Thanks, it definitely put the heart rate up in the anerobic zone, felt bad for the young lady that got on the treadmill next to me before I got going, the sweat was flying during faster pace...and yes the greek yogurt parfait is my favorite meal of the day!! I wish it had everything I needed in it, I could eat it for every meal...
    Last edited by Plateauplower; 05-01-2014 at 03:23 PM.
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    Friday 5/2/14
    210.0 lbs
    Woke up excited to get to the gym, dumbbell day today my favorite. Having some coffee, getting some food together and double checking my workout sheet, went up in weight last Friday so going to fight for some more reps today. R knee is a bit sore from running yesterday, think I'm going to try to avoid any triples on squats and try to stay in the 5 and up rep range.

    Update post workout: Didn't hit my prescribed reps on a few sets, surpassed them on a few others and added a bit more volume. I had to rearrange a few things due to equipment in use (female competative fitness model doing Squats-props). I didn't hold back, and got a good pump. They can't all be stellar, or it wouldn't be special when you get in there and nail it on everything. Overall I'm happy ending the week of training on this workout, and I think my muscles and nervous system are going to benfit from the two-day break from lifting over the weekend. Hoping to have a relaxing weekend, take the kids out for a hike and get some of that NEAT working for me...

    5:05-6:05am 33 Sets
    Incline DB press 70sX10/80sX7/80sX5/80sX5/70sX7
    Superset with
    DB Rows 70sX10/80sX10/80sX8/80sX8/70sX10

    Squats 135x10/225x8/245x5/245x5/265x3/225x5 (not thrilled, good form, gave it what I had).
    Tri set with
    Seated DB shoulder press 65sX8/65sX7/65sX5/65sx5.5
    Tri set with
    Strait Bar (SB) curls 80x8/80x6/80x6/80x6

    DB BH neck press 75x8/75x8/75x7/75x8
    Tri set with
    Sit-ups BWx20/BWx20/BWx20
    Tri set with
    DB Lateral Raises 20sX15/20sx12 (felt great at the end, sqeezed everything tight and got a mega pump in traps, chest, and shoulders)

    M1 7:00am
    Grk Yog 340g/Whey 30g/ Blue Berries 210g/ Oats 40g/ Walnuts 16g Creatine 5g (coffe and 1/4 c almond milk pre)
    700 Cals 65g Protein / 15g Fat

    M2 10:00am
    6oz Sirloin roast/Wheat & Flax Wrap/28g Mozz Cheese/30g Guacacomle/Multi Vits/Fishoil
    600 Cals 61g Protein / 32g Fat

    M3 2:00pm
    Casein & Whey mix (on the go, couldn't eat meal)
    250 cal 50g protein / 2g fat

    M4 5:30pm
    Pasta/olive oil/parm cheese/salmon/ veggies/ no scale but used fists for portions spoon oil/ parm cheese)
    900cal 50g pro / 40g

    Daily totals:2450 cals 226g pro /87 fat
    Last edited by Plateauplower; 05-03-2014 at 05:01 AM.
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    Saturday 5/3/14
    209.0 lbs

    Scheduled off day today, let the wife sleep in and got the kids up and fed. Traps and legs are a bit sore. Thinking about having a cheat meal today. Haven't taken the wife out to eat for a long time, and thoughts of our favorite Mexican restaurant keep running through my mind. Some lengua tacos and hot salsa with chips sounds really good (although I won't be able to track it and it will be full of fat carbs and salty goodness). Weight has dropped nicely this week and that means next week I likely won't see much in scale movement.

    Edit - wife and kids snotty and congested will postpone epic Mexican refeed feast until everyone can enjoy it

    Weighted down double jogger stroller hike with hills - family hike. Got the glutes and hamstrings burning on the hill climbs.
    80 minutes / 4mi.

    M1 7:15am
    Grk yog 1.5/ whey 1/ strawberries 2/ walnuts .5/ oats .5/ 5g creatine/multi&fish oil
    600 cals 65g protein / 13g fat

    M2 10:45am
    6oz sirloin roast / flax wrap/ 1 oz mozz cheese/ 30g guacamole
    600 cals 61g protein / 32g fat

    M3 3:00pm
    6oz turkey/ 3oz brn rice/ 3oz mixed beans/ 1 oz mozz cheese
    550 cals 41g protein / 20g fat

    M4 6:30pm
    Wild channel catfish 11oz/veggies 3oz/fat free refried beans 3oz/guacamole 60g/ flax wrap/ one giant fish taco or burrito very filling.
    700 cals 70g protein / 23g fat

    Daily totals: 2450 calories / 237g protein / 88g fat

    Got groceries and grilled 10 wild catfish/ 2 grill baskets of peppers, onions, mushrooms, garlic, tomatoes/ 3 packages of boneless skinless chicken thys/ big pot of fat free refried beans/ going to be some quality eating.
    Last edited by Plateauplower; 05-03-2014 at 04:58 PM.
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    Originally Posted by Plateauplower View Post
    Friday 5/2/14
    210.0 lbs
    Woke up excited to get to the gym, dumbbell day today my favorite. Having some coffee, getting some food together and double checking my workout sheet, went up in weight last Friday so going to fight for some more reps today. R knee is a bit sore from running yesterday, think I'm going to try to avoid any triples on squats and try to stay in the 5 and up rep range.

    Update post workout: Didn't hit my prescribed reps on a few sets, surpassed them on a few others and added a bit more volume. I had to rearrange a few things due to equipment in use (female competative fitness model doing Squats-props). I didn't hold back, and got a good pump. They can't all be stellar, or it wouldn't be special when you get in there and nail it on everything. Overall I'm happy ending the week of training on this workout, and I think my muscles and nervous system are going to benfit from the two-day break from lifting over the weekend. Hoping to have a relaxing weekend, take the kids out for a hike and get some of that NEAT working for me...

    5:05-6:05am 33 Sets
    Incline DB press 70sX10/80sX7/80sX5/80sX5/70sX7
    Superset with
    DB Rows 70sX10/80sX10/80sX8/80sX8/70sX10

    Squats 135x10/225x8/245x5/245x5/265x3/225x5 (not thrilled, good form, gave it what I had).
    Tri set with
    Seated DB shoulder press 65sX8/65sX7/65sX5/65sx5.5
    Tri set with
    Strait Bar (SB) curls 80x8/80x6/80x6/80x6

    DB BH neck press 75x8/75x8/75x7/75x8
    Tri set with
    Sit-ups BWx20/BWx20/BWx20
    Tri set with
    DB Lateral Raises 20sX15/20sx12 (felt great at the end, sqeezed everything tight and got a mega pump in traps, chest, and shoulders)

    M1 7:00am
    Grk Yog 340g/Whey 30g/ Blue Berries 210g/ Oats 40g/ Walnuts 16g Creatine 5g (coffe and 1/4 c almond milk pre)
    700 Cals 65g Protein / 15g Fat

    M2 10:00am
    6oz Sirloin roast/Wheat & Flax Wrap/28g Mozz Cheese/30g Guacacomle/Multi Vits/Fishoil
    600 Cals 61g Protein / 32g Fat

    M3 2:00pm
    Casein & Whey mix (on the go, couldn't eat meal)
    250 cal 50g protein / 2g fat

    M4 5:30pm
    Pasta/olive oil/parm cheese/salmon/ veggies/ no scale but used fists for portions spoon oil/ parm cheese)
    900cal 50g pro / 40g

    Daily totals:2450 cals 226g pro /87 fat
    Nice workout, Big Man. If your gym goes big with dumbbellsls, I would not be afraid to turn one of those 80 pound sets with your rows into a lower rep set with a 100 pounder. I think your rep and set range could handle it and I am sure you will get some nice benefit out of it.

    Kudos for letting the wife sleep in. Enjoy the park.

    Ray
    Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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    You've got some big numbers already in here, good work. Looks like you've made some big progress so far. I had to laugh at daddy cardio. I have 3 kids myself and know that feeling all to well. Really like your dedication to your diet too. It seems like you're gonna do just fine
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    Originally Posted by pastorgbc View Post
    Nice workout, Big Man. If your gym goes big with dumbbellsls, I would not be afraid to turn one of those 80 pound sets with your rows into a lower rep set with a 100 pounder. I think your rep and set range could handle it and I am sure you will get some nice benefit out of it.

    Kudos for letting the wife sleep in. Enjoy the park.


    Ray
    Thanks Ray, I will give the heavier DB rows a try for a set or two next Friday (added reminder to my paper journal) The DBs go up to 100 so I can work with that until I need to bring the duck tape and add some plates. Kids and wife are all snotty and congested today so I will be on full-duty all day and no resteraunt cheat meal. I have a bunch of wild catfish from last summer to grill, so maybe homemade Mexican feast with catfish tacos .
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    Originally Posted by mirroroferised View Post
    You've got some big numbers already in here, good work. Looks like you've made some big progress so far. I had to laugh at daddy cardio. I have 3 kids myself and know that feeling all to well. Really like your dedication to your diet too. It seems like you're gonna do just fine
    Thanks, progress has been good for the deficit. Really looking forward to when I get the body fat lowered and can start eating in a small surplus. I think it will be great for recovery and progression in my squats, bench and deadlift.
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    Originally Posted by Plateauplower View Post
    Thanks Ray, I will give the heavier DB rows a try for a set or two next Friday (added reminder to my paper journal) The DBs go up to 100 so I can work with that until I need to bring the duck tape and add some plates. Kids and wife are all snotty and congested today so I will be on full-duty all day and no resteraunt cheat meal. I have a bunch of wild catfish from last summer to grill, so maybe homemade Mexican feast with catfish tacos .
    Catfish tacos...you are man after my own heart. A good friend of mine made me some pork belly tacos last weekend, and they were awesome.

    Enjoy!

    Ray
    Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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    Sunday 5/4/14
    209.6 lbs

    Supposed to rain today and a bit cooler temps. Might bundle up the daughter and take her for a spin in the jogging stroller before the rain gets here. Everyone but me has a cold, hoping to avoid it, but daughter has coughed into my face several times. Been lucky so far though, haven't been sick since starting back to training. Might add some vitamin c, zinc and extra whey protein to help keep the immune system at its peak. Tried the whey in coffee this morning by adding a bit of coffee and letting dissolve but it still got clumpy, think it's the brand (ON). Might pick up a small jug of something else because I like the idea of having it before morning training sans meal.

    9:00 Fasted LISS - trail hike with daughter in jogger 55 min 3.0 mi

    M1 10:30am 1g vit c & 15mg zinc
    Grk yog 340g/blue berries 210g/whey 30g/ oats 20g/ walnuts 15g/ creatine 5g
    600 cals 65g protein / 13g fat

    M2 1:45pm
    10oz broccoli/6oz beef roast/2 oz mozz cheese/5g Parmesan/ multi vits/fish oil
    650 cals 69g protein / 30g fat

    M3 5:00pm 1g vit c & 15 mg zinc
    11oz wild catfish/ 5oz veggies/ 60g guacamole/ 2 flax wraps/ salsa 30g
    750cal 75g protein / 26g fat


    Daily totals: 2000 calories / 209g protein / 69g fat

    Ate just over BMR today for a low calorie day, and because aside from the walk in the morning, pretty much just sat around with the wife and kids all day (except for getting them things and a trip to the store to get some ice cream and cookies, in which I didn't partake feed a cold starve a fever) Will bump cals back up tomorrow after Barbell Monday workout.
    Last edited by Plateauplower; 05-04-2014 at 04:46 PM.
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