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

[Payton1221]

M4 5:30pm (2150c/178p/155f)
8oz tilapia, 2oz Giardiniera, 6oz bro-collie, pork rinds
620 cals / 49g pro /39g fat

Do you not eat after 5:30?

[fittofattofit]

I’m pretty much over 1 mmol/L BHB all the time now after dropping protein down to around 150-160 and adding a few more grams of fat. Don’t want or need to lower cals any at this point as loss rate is at the upper limits of what I want to see.

I see that you're already within 2lbs of the 170s so dropping nice and steady!

Yea that would have been bad, between stairs and cable machines next time you come to the US I’m gonna give you a helmet : p.

Ha ... something like this would be kinda cool ...

For sure, dietary compliance is absolutely a major part of success. If your not able to maintain a deficit nothing is going to work. This makes it easier for me because I’m not starving all the time and I have more energy and feel better overall. Hopefully strength will rebound quickly. It will be a VERY lean bulk/Low surplus when I’m done. I have no desire to add much fat back on. What I gain in muscle mass is pretty low now, although I should be able to add back whatever I have lost in this extended diet pretty quickly.

Very much the right attitude ... I've never been organised enough to diet properly

Worked in duck blinds most of the day yesterday. We built two new ones after tearing out and burning two old ones. I shot my new bow and it shot really well, probably as good as my high end Mathews. Also loaded up my truck with firewood for some fires on the patio. It’s going to be really nice today and we will likely spend the day outdoors. Maybe start with the dog park, the kids want to shoot their bows, I’m goung to get bikes ready and maybe take my daughters training wheels off and try teaching her how to ride without. Woke up early but was able to grab a few extra hours which is nice.

Very active day. Dog park, archery, hand split 1/2 cord of wood, went to a park, fixed bikes up and helped my daughter up and down the sidewalk without training wheels (she’s not there yet ) cooked etc...no nap for me today.

Sounds like such a fun weekend was had ... I remember the frustration of trying to get my girls to get rid of the training wheels ... was about 17 years ago

Tuesday 4/24/18
181.8 Lbs (and apparently it shows... )

Two days in a row now I've got multiple comments like "you used to be really muscular and big", "your wasting away to nothing" etc, : rolleyes: Guess when everyone looks the same in the gym year round seeing people make physical changes requires some fukin commentary, but yea carrying more body fat makes one look bigger in clothes...Oh well, IDGAF pretty easy to bulk if I decide I don't like being lean, and I know as soon as I fill back out I'll look MUCH bigger than as flat as I am now. Gotta keep the small feelz at bay and stay the course....

Other than stupid comments its was an okay session. Weights felt a little heavy, but I worked hard and that's pretty much the name of the game right now. Guess I could count everything as a PR at this bodyweight : p. Swapped EZ bar for barbell on curls, 355x3 was a grinder, second set felt lighter but opted for a double as my confidence wasn't very high after the first set. Deads were okay, only went to 425 today. Everything else was fluff and enjoyable. Might need to make yet another hole in my lifting belt. My waist is getting small.

5:05-6:20am / 75 Min / 34 sets

Vid 405x5 cause puny and weak : (

yes, but when you strip off you'll look massive ... just got to look for opportunities to hang around the change rooms
Always love your deadlift vids Tim ... your leverages are similar to mine and your form looks flawless to me ... no wasted energy at all!

I got asked today when my competition was so that was nice...Bout two years out : D. Work had a little health fair thing yesterday, I went for the chair massage but had to do one of the health assessments to get that so I did their "Body Composition Analysis" LOL, aka BMI. The good news is I'm no longer obese, just overweight with a BMI of 28 : p. Waist measurement was 32.5" at navel, and the lady told me even though I'm "overweight" its okay because I'm very lean. Using the Navy chart that puts me just under 12% BF which is about what I was guessing...Few more months.

So was that question from someone at the gym? Under gym lights cuts will be really coming in ..
32.5" FTW! You're giving me work to do!

Friday 4/27/18Not a great day in the gym today, only did 7 of my 8 reps on my last set of squats, had the 8th but just racked it. Decided after that to make it a semi de-load day. Just did some conventional deads and tried BB lunges. Lunges should be renamed "awkwards" because I felt very tippy . They did hit my legs pretty hard. Deads just went up to easy set of 365 and called it good enough. I might get some mountain biking in tomorrow if it doesn't rain too much tonight. Never thrilled about not sticking to my "plan" but I just wanted to change things up today, my head wasn't in it.

Saturday 4/28/18
181.2 lbs

Not sure what the plan is today. Left work a few hours early yesterday and got my knuckle busting car maintenance done before the rain came. The hood latch on my 4Runner requires a prayer and slamming it closed a million times to get it to latch. Luckily I don’t need to open it often : p.

I’d like to get some mountain biking in this weekend but my ass is sore to the touch and I can barely sit on the couch, bike seat would be rough. Legs are kinda sore too. Guess the lunges are effective for my booty gainz goals of 2018. Might actually keep those in and see if I can work them up kinda heavy. It’s going to be cold and breezy today and nicer tomorrow so if I do get out for a bike ride it will be mid day today or tomorrow.i think I’m going to continue to run my protein a little higher for the next couple weeks and see what that does to ketone levels and training/recovery, weight loss etc, probably around 1g/lb. ketone levels have been pretty steady at 1-1.5 with it around .8. I’d just prefer more and I have a nice variety of meats cooked : D.

Scored more discounted meat and fish....freezers are absolutely packed. I’ve got a problem..: p. Also bought two chocolate moose pies and a pizza all half off : D. It’s like the less I can eat the more food I buy then live vicariously through my wife and kids watching them eat pizza and dessert.

Still a huge amount of work in the gym ... 23 squats @ 3pps, deads and lunges, so plenty enough to burn the legs. I used to hate ;lunges but I've grown to not so much 'love' them as 'respect' them ... always feel a bit scared doing lunges cos I worry about rolling out a knee, but they sure are a great way of activating the quads, especially the teardrops, so very good for knee health.
And congrats on finding even more quality protein to stash away

[Plateauplower]

I see that you're already within 2lbs of the 170s so dropping nice and steady! : )
Ha ... something like this would be kinda cool ...


Very much the right attitude ... I've never been organised enough to diet properly
Sounds like such a fun weekend was had ... I remember the frustration of trying to get my girls to get rid of the training wheels ... was about 17 years ago :eek :

yes, but when you strip off you'll look massive ... just got to look for opportunities to hang around the change rooms : p
Always love your deadlift vids Tim ... your leverages are similar to mine and your form looks flawless to me ... no wasted energy at all!

So was that question from someone at the gym? Under gym lights cuts will be really coming in ..
32.5" FTW! You're giving me work to do!
Still a huge amount of work in the gym ... 23 squats @ 3pps, deads and lunges, so plenty enough to burn the legs. I used to hate ;lunges but I've grown to not so much 'love' them as 'respect' them ... always feel a bit scared doing lunges cos I worry about rolling out a knee, but they sure are a great way of activating the quads, especially the teardrops, so very good for knee health.
And congrats on finding even more quality protein to stash away

Getting closer to the 170s, not sure where I’ll end up, but I plan to be pretty lean. My daughter wanted the wheels off. She “got it” yesterday and is a bike riding machine now. My waist is getting smaller, probably going to drill another hole in my lifting belt. Deads meh, good days and bad days. Sometimes they feel right and sometimes they feel off, even when they look the same on vid. I like the lunges I guess. I’m still sore from them. Can’t resist stocking up on old food .

[Plateauplower]

Do you not eat after 5:30?

Usually dinner around 5-6pm is my last food for the day. I am usually in bed by 8pm because I wake up around 3am pretty much everyday after getting up that early for so long. If I’m up late, and need to eat to get to sleep I’ll eat.

Sunday 4/29/18
181.6 lbs

Week turned out decent in terms of scale loss. Average weight for the week was 181.9 lbs for a loss of 1.6 lbs from last weeks avg weight of 183.5 lbs. average intake was 2175 cals/day which puts my TDEE around 2975 cals/day still much higher than I’ve ever calculated it. Should be firmly in the high 170s by mid May.

My daughter is now a biking machine without training wheels. We went to some Goodwill stores yesterday until we found a 14” bike. Brought it home and I ripped the pedals, crank, and chain off of it and turned it into a homemade balance bike. She tooled around on that for awhile using her feet to propel herself until she figured it out. I grabbed her other bike with pedals and she took right off. I’m sure today will be another day of her wanting to ride her bike all day. I’m thinking about getting a trail ride in myself at some point.

M1 7:15
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:30 (930c/78p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 2:00pm (1530c/123/107f)
6oz pork shoulder roast, 10oz roasted cauliflower
600 cals / 45g pro / 40g fat

M4 5:00pm (2150c/203p/131f)
12oz tilapia, 9oz bro-collie with 14g olive oil blend butter & 1oz blue cheese crumbles
620 cals / 80g pro / 24g fat

M5 6:45pm (2325c/208p/147f)
Almonds
175 cals / 5p /16f

Got a little bike ride in, just a short 4 mile loop. Was a busy day. Daughter came down with a stomach bug and has been sick all afternoon, starting in the car it’s actually the first time either of our kids have had a stomach bug and threw up. Usually just colds.

[Plateauplower]

Monday 4/30/18
182.6 Lbs

Forgot my headphones today, so that was a little weird...Makes people want to talk more and I can't just bert stare when they do JK. Pretty good session, felt a little stronger today and I'm not sure if that's because coming off a restful weekend or running my protein back up a little higher. I'll continue with the higher protein at around 1-1.2g/lb and see what that does. BHB was .5 post workout so didn't completely kick me out of ketosis at 208g I ate yesterday. I'm not sure if excess protein converted to glucose can be then stored as glycogen, I believe its "on-demand" for gluconeogenesis so you would never really make excess glucose but I'm not sure (its been a while). Might have to look that up.

Session was pretty good. Felt great despite my alarm waking me up this morning which is rare. I was up a few times over night due to daughter getting sick.

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

BB Bench
135x10
185x5
225x5
245x4
245x4
245x4
275x3 SS
275x3 SS
275x3 SS


SS With

Landmine T-Bar Row
135x10
160x8
180x6
180x6
180x6
180x6
-----------------
Lat Pull-downs
160x10
180x10
200x10
200x9
200x8

SS With

Landmine Shoulder press (Isolateral-PWO)
45x10
55x10
65x8
70x7 (+5lbs)
70x6
-------------
Dips
BWx10
BW+45X6
BW+45X7
BW+45X7
BW+45X6

SS With

DB Laterals
15sX20
20sX15
20sX15
------------------
TUT Tri Set

Rear Delt Machine
70x15
85x12
85x12

Tri Set with

DB Flys
45sX10
50sX10
55sX10

Tri Set with

BB BORs
135x10
155x10
155x10

------------------------
7:15am BHB .5 mmol/L

M1 7:30am
3 eggs, 3oz ham
340 cals / 33g pro / 22g fat

M2 9:45am (840c/67p/60f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

*Lunch walk / 60 Min / 4 mi / 400 cals

1:00pm BHB 1.5 mmol/L

M3 1:15pm (1300c/107p/92f)
6oz pork shoulder roast
460 cals / 40g pro / 32g fat

M4 4:15pm (2100c/180p/141f)
12oz tilapia, 10oz roasted cauliflower, 3oz Giardiniera
800 cals / 73g pro / 49g dat

M5 7:00pm (2400c/210p/158f)
30g whey brownie, 30g almonds
300 cals / 30g pro / 17g fat

[grouchyjarhead]

I'd just like to point out you were 213.4 in early January. Now you're at 181.6 about four months later. That's almost 32 pounds over, so about 2 pounds per week. That's pretty awesome.

[Plateauplower]

I'd just like to point out you were 213.4 in early January. Now you're at 181.6 about four months later. That's almost 32 pounds over, so about 2 pounds per week. That's pretty awesome.

180.2 now
I started dieting at almost 219 in late December with my typical macros before accidently noticing that omitting carbs nearly completely allowed me to meet my desired calorie and macro goals with much less discomfort. I've been pretty much on point the entire time and things are moving right along. The exciting thing for me is I'm confident I will be able to maintain as lean as I want to be without much discomfort. With a more traditional macro split, I'm starving all the time, unless running a large surplus. I'll be able to be "comfortable" going forward running a small surplus which will be nice.

Tuesday 5/1/18
180.2 Lbs

Well, my son now has the exorcists like vomiting affliction. Daughter has been good since yesterday around 2am, but still lethargic. My son started last night around bedtime, gonna be a long day for the wife. Hopefully we can push the coconut water and pedialite and keep them both well hydrated. Heard on the news that they had an outbreak of this thing at a HS prom held at the Shedd Aquarium on Friday night, my daughter had a field trip there Friday during the day, so its likely some viral thing. Hope like hell I don't get it...Been paying attention to hygiene closely, would probably speed up this diet though .

Session went decent I guess, I survived it anyway. I wasn't thrilled with strength, but it certainly wasn't from lack of effort. My heaviest work sets on squats and deads were pretty close to max effort for today. I'll just keep grinding and do what I can. Lifts should rocket back up quickly when I eventually increase my intake. The name of the game now is just lose as little as possible on them. Still making progress on random accessories, so that's something I guess.

5:05-6:15am / 70 Min / 34 sets

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

SS With

Fat Grip BB Curls
85x10
85x10
95x10 (+10lbs)
95x10
95x8
--------------
Deadlift
135x5
225x5
315x5
405x5
425x4
455x2
315x8

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
40sX8
--------------
Leg Extensions
150x10
170x10
190x10
190x10

Tri Set with

Leg Curls
95x10
110x10
125x10
125x10

Tri Set with

Sit-ups
BWx30
BWx30
BWx30
------------------
M1 7:30am
3 eggs, 3oz ham
340 cals / 33g pro / 22g fat

9:30am BHB 1.1 mmol/L & Glucose 91

M2 9:45am (840c/67p/60f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* 4 Mile lunch walk -Perfect weather

M3 1:00pm (1400c/119p/96f)
4.5oz spinach salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
560 cals / 52g pro / 36g fat

M4 4:45pm (2075c/167p/143f)
6oz pork shoulder butt roast, 300g bro-collie with 14g ghee butter
675 cals / 48g pro / 47g fat

M5 (2250c/173p/159f)
Almonds
175c / 6p / 16f

[Plateauplower]

Wednesday 5/2/18
178.6 Lbs WTF

3:00am BHB 1.0 / Glucose 76

Not sure what that big drop is from seems like a water anomaly....Although I might get lighter real quick, wife started being a vomit fountain at about 2am. Really hoping I don't get that. Might have to go home and take care of the family today and burn a sick day. Went in for some self induced fever to ward off he Ebola or whatever they have...

Stair master (evil thing) 20 Min / 80 floors / 1.7 mi / 220 cals
Treadmill 30 min / 2.1 mi / 340 cals
Cable crunches 3X20 @72.5 and stretching

10am - back at the Ebola ward. Kids seem okayish, wife is a mess. Yikes. Want to go to the garage out of the “sick house”. Don’t need that stomach bug at all.

M1 7:00am
6oz ham, 3 eggs
475 cals / 48g pro / 29g fat

M2 10:30am (975c/82p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:30pm (1550c/134p/105f)
4.5oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
575 cals / 52g pro / 38g fat

M4 5:30pm (2350c/200p/158f)
10oz fatty salmon, 300g fresh steamed bro-collie, 14g ghee Butter
800 cals / 66g pro / 53g fat

[Payton1221]

178.6 Lbs WTF

Stair master (evil thing) 20 Min / 80 floors / 1.7 mi / 220 cals
Treadmill 30 min / 2.1 mi / 340 cals

Avi looks awesome . . . are you sure you didn't steal CMoore's

And unless you had your treadmill ID-like steep, these cals look suspicious. For both exercises, you averaged ~110 cals per 10 minutes, so the output as far as the machines go were similar, but IMO the Stairmaster should have been more (although walking at a 4.2 mph clip is gittin' wit it!).

[raynerd]

178?!! Wow chit is getting real! You’re going to be tough to catch, especially if the Ebolaz catches up
Good luck with that buddy, hope u escape the plague!

[fittofattofit]

Getting closer to the 170s, not sure where I’ll end up, but I plan to be pretty lean. My daughter wanted the wheels off. She “got it” yesterday and is a bike riding machine now. My waist is getting smaller, probably going to drill another hole in my lifting belt. Deads meh, good days and bad days. Sometimes they feel right and sometimes they feel off, even when they look the same on vid. I like the lunges I guess. I’m still sore from them. Can’t resist stocking up on old food : p.

178 now and a new notch on the belt! How long have you gad that belt? ... this means you're in a zone you haven't been for a long, long time Tim. And new avi is sick .... damn, you've even got defined serratus now!

Usually dinner around 5-6pm is my last food for the day. I am usually in bed by 8pm because I wake up around 3am pretty much everyday after getting up that early for so long. If I’m up late, and need to eat to get to sleep I’ll eat.

Sunday 4/29/18
181.6 lbs

Week turned out decent in terms of scale loss. Average weight for the week was 181.9 lbs for a loss of 1.6 lbs from last weeks avg weight of 183.5 lbs. average intake was 2175 cals/day which puts my TDEE around 2975 cals/day still much higher than I’ve ever calculated it. Should be firmly in the high 170s by mid May.

My daughter is now a biking machine without training wheels. We went to some Goodwill stores yesterday until we found a 14” bike. Brought it home and I ripped the pedals, crank, and chain off of it and turned it into a homemade balance bike. She tooled around on that for awhile using her feet to propel herself until she figured it out. I grabbed her other bike with pedals and she took right off. I’m sure today will be another day of her wanting to ride her bike all day. I’m thinking about getting a trail ride in myself at some point.

So cool that she took to the bike so quickly! Nothing stopping her now ... (except the voms ... briefly)

180.2 now

Session went decent I guess, I survived it anyway. I wasn't thrilled with strength, but it certainly wasn't from lack of effort. My heaviest work sets on squats and deads were pretty close to max effort for today. I'll just keep grinding and do what I can. Lifts should rocket back up quickly when I eventually increase my intake. The name of the game now is just lose as little as possible on them. Still making progress on random accessories, so that's something I guess.

Well you're repping 2 x BW on squats and 2.5 x BW on the deads now that you're a lightweight

[Plateauplower]

Avi looks awesome . . . are you sure you didn't steal CMoore's

And unless you had your treadmill ID-like steep, these cals look suspicious. For both exercises, you averaged ~110 cals per 10 minutes, so the output as far as the machines go were similar, but IMO the Stairmaster should have been more (although walking at a 4.2 mph clip is gittin' wit it!).

Hoping to be Cmoore lean by mid summer . I was on an 8-9% incline with some 1 min 11mph runs mixed in (lower incline for those) but the stair master was WAY more challenging for sure. The plan was to just do stair master and stay on my toes to work calves but after 20 min I’d had enough. I don’t use the calorie counts from any machines or gadgets for anything other than comparing workout intensity over a period of time on a given machine. For walking in Real Tea it’s probably 75-100 cals per mile or therabout.

178?!! Wow chit is getting real! You’re going to be tough to catch, especially if the Ebolaz catches up
Good luck with that buddy, hope u escape the plague!

You were probably 180 when you hit the border going back home from the meet . No Ebola for me yet. Wife had a rough day, daughter too. My son bounced back and was doing okay so I took him to gymnastics and we went to a park in the afternoon.

178 now and a new notch on the belt! How long have you gad that belt? ... this means you're in a zone you haven't been for a long, long time Tim. And new avi is sick .... damn, you've even got defined serratus now! : D

So cool that she took to the bike so quickly! Nothing stopping her now ... (except the voms ; ) ... briefly)

Well you're repping 2 x BW on squats and 2.5 x BW on the deads now that you're a lightweight : p

This will be the second hole I need to drill in my lifting belt. I bought the belt in 2014 as a custom built from “best belts”. Should probably get a new smaller one, the tag end about wraps around me at this point. Ya my daughter is relentless. Ever since she was a baby learning to roll over, stand, walk etc she would just keep trying until she got it. My son has always been super laid back, when he was a baby he was just content to be wher3ver we put him . Put him on his back and he’d just smile and giggle. They are both very similar still daughter being very type A like me, and my son being pretty laid back like my wife.

Sadly I was at those same percentages at a higher bodyweight too, so lb/lb I’m not much stronger. I wish I could still do BB OHP without it bothering my shoulder. Bodyweight press was a goal I have not hit and I was hitting right around 185 on them in late 2016 when I was working them hard. Would be nice to hit 3x BW DL and 2.5 BW squat though when I bring calories back up if I can.

Thursday 5/3/18
180.0 lbs

5:05 -6:35am / 90 min / 43 sets
Decent session. Lost two reps on DB bench but that had more to do with a slow tempo than strength I think. Gained some pull-up reps, energy was great and worked up a good sweat. Really looked like freaky monster doing some things, not because teh hyooge, but because veins in my head and neck sticking up so far . Decent overall. Took the rest of the week off to take care of the patients, kids are good. I’ll need some extra rest. Don’t think I’d cut it as a “stay at home dad” way harder than work.

DB Bench
65sX10
80sX10
90sX8
100sX6
100sX6
100sX5

SS with

DB Rows
80sX10
100sX12
100sX12
100sX12
10psX12
——————
Pull-ups
BW+45 X 7
BW+45 X 7
BW+45 X 6
BW+45 X 7
BW+45 X 7
BW+45 X 6

Dips
BWx12
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 6
——————
DB Shrugs
100sX15
100sX15
100sX15
100sX15

SS with

EZ Skull Crushers
80x10
90x10
100x9
100x8
——————
TUT Tri Set

Rear delt machine
70x15
85x10
85x10
85x10

Tri set with

DB Hex Press
45sX10
50sX10
55sX8
55sX10

Tri set with

Cable Rows
160x10
180x10
180x9
180x9
———————
M1 7:30am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (930c/78p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:30pm (1500c/130p/105f)
4.5oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
570 cals / 52g pro / 38g fat

* Biked Creek Trail - 60 min / 13 mi

M4 5:00pm (2200c/193p/157f)
10oz leftover salmon, 234g roasted cauliflower
700 cals / 63p /52f

Lost ^ meal at about 9pm. Woke up and just erupted like a salmon & cauliflower volcano. Guess I got the noro virus now. So weak and miserable. Obviously no weights tomorrow if I “make it through the night” this is bad. Guess I’ll try to get some whey in tomorrow. Even when I take small sips of water my stomach gets bloated feeling and queazy....

[mirroroferised]

170s for a day Nice work going on in here Tim.

[Payton1221]

For walking in Real Tea it’s probably 75-100 cals per mile or therabout.

Agreed. I estimate using 1/2cal/lb/mile. For 180# Tim, that's 90 cal/mile

[Plateauplower]

170s for a day : D Nice work going on in here Tim.

I am back in the 170s, but for all the wrong reasons guess I should have brought home a Level A Hazmat suite and SCBA to take care of the family on Wed...

Agreed. I estimate using 1/2cal/lb/mile. For 180# Tim, that's 90 cal/mile

I’ve never tried to put a formula to it, but it seemed like my 1hr / 4mi lunch walks we’re worth about tree-fiddy cals. Any formulas for various biking dirt trails/hills vs paved flat? I got a 1hr 13 mi ride in yesterday. Felt good, but it was flat and paved. Working my way up to the hard and technical stuff.

Friday 5/4/18
178.6 lbs
Not using for weekly avg - will just use Monday - Thursday this week due to puking dinner up and probably not eating much today.

No gym today, pretty sure this is the first sesssion I’ve missed in 4+ years from being sick. This thing comes on fast but seems to go away fast too, so if feeling better tomorrow or Sunday I might do some light squats, trap bar deads and biceps in the garage. I feel terrible if I move, get a drink of water, pretty much anything other than sitting still on the couch. I’ll try to knock down some plain or vanilla whey shakes today, if I can’t hold those down, I’ll try sipping on BCAAs or something. The thought of any real food or even coffee makes me want to gag. If it’s nice out maybe I’ll lounge in the yard.

M1 6:45am
45g whey, 240ml almond milk, 1oz almonds
380 cals / 42g pro / 20g fat (fingers crossed that stays down)

M2 11:30am (760c/84p/40f)
45g whey, 240ml almond milk, 1oz almonds
380 cals / 42g pro / 20g fat (first one stayed down)

M3 3:45pm (1060c/118p/56f)
6oz 90/10 burger (plain) feeling risky, harder to get down
300 cals / 34g pro / 16g fat

M4 7:15pm (1675c/158p/94f)
3 eggs, 3oz ham, 1oz almonds (woke up with some minor appetite)
615 cals / 39g pro / 38g fat

Feeling much better still week and ready to lay back down after moving around. Hopefully be good by tomorrow.

[mirroroferised]

Ah sh!t that sucks

[Payton1221]

Any formulas for various biking dirt trails/hills vs paved flat? I got a 1hr 13 mi ride in yesterday.

We have Humana insurance at work, and they have a calculator on their website. Using your weight and the 1hr 13min duration, it gave me:
650 cals for "light" (road) biking (10-12 mph)
950 cals for "vigorous" (road) biking (14-16 mph)
800 cals for BMX/MTB biking

If you use the walking calc and then apply a multiplier considering how much harder you had to work, walking @ 4 mph would be almost 5miles or ~433 cals for you after 1hr 13min, so burning 800-900 calories while working so much harder on a bike is not unreasonable.

Friday 5/4/18
178.6 lbs

I weighed 171.6 lbs this morning with a "poor" 6-pack in the am (I always look the leanest then after naturally dehydrating through the night) . . . but it was still noticeable. You've ALMOST motivated me to track for deficit cals for a couple of weeks to lean me out more. Almost

Not sure where you stand on this issue, but you have guys like ID who has will power like no other and can work foods like ice cream and such into their diet, but as for me, I have a few trigger foods that I simply can't keep in the house (100% srs). I have plenty of different foods that are delicious, but there are some that I have decided just need to stay on the shelves in the store

[Plateauplower]

Ah sh!t that sucks

Yes it does. Moving my blankets around is like an RPE 9. Fukin miserable.

We have Humana insurance at work, and they have a calculator on their website. Using your weight and the 1hr 13min duration, it gave me:
650 cals for "light" (road) biking (10-12 mph)
950 cals for "vigorous" (road) biking (14-16 mph)
800 cals for BMX/MTB biking

If you use the walking calc and then apply a multiplier considering how much harder you had to work, walking @ 4 mph would be almost 5miles or ~433 cals for you after 1hr 13min, so burning 800-900 calories while working so much harder on a bike is not unreasonable.


I weighed 171.6 lbs this morning with a "poor" 6-pack in the am (I always look the leanest then after naturally dehydrating through the night) . . . but it was still noticeable. You've ALMOST motivated me to track for deficit cals for a couple of weeks to lean me out more. Almost

Not sure where you stand on this issue, but you have guys like ID who has will power like no other and can work foods like ice cream and such into their diet, but as for me, I have a few trigger foods that I simply can't keep in the house (100% srs). I have plenty of different foods that are delicious, but there are some that I have decided just need to stay on the shelves in the store

Yea I rode the 13 miles in @bout an hour, I was guessing around 600 cals. Hard to say. Kinda irrelevant since I lost my largest meal and probably came in around 1500 cals with a gym session and bike ride (2.5 hrs of activity)

I always have “junk” in the house. Ice cream, tortilla chips, pizza etc I just choose not to eat it. I don’t really DCA much, especially when dieting. I know what I need to eat to provide satiation and be in-line with my goals. However if I decide to have a “cheat meal” when not dieting a pretty much just eat like a pig. Our favorite is Mexican food and there’s a really good place nearby. When we go there I’d guess I put away around 4000 cals eating a lot of chips, my meal, and then whatever the kids don’t. So I’m oretty much all or nothing. I have the willpower to just not eat something, but if I decide I’m “going off my plan” I make it “worth it” . Two years ago at the end of my diet in the summer I ate an entire 1/2 gallon of S’mores ice cream, in one sitting, from the container. Looked insanely vascular (for me) after that...But overall I just eat foods I enjoy that fit my goals. I choose what I eat. When I do eat “junk” I tend to overdo it, so I guess that stuff is a trigger food for me too.

[Payton1221]

When we go there I’d guess I put away around 4000 cals eating a lot of chips, my meal, and then whatever the kids don’t. So I’m oretty much all or nothing. I have the willpower to just not eat something, but if I decide I’m “going off my plan” I make it “worth it” . Two years ago at the end of my diet in the summer I ate an entire 1/2 gallon of S’mores ice cream, in one sitting, from the container. Looked insanely vascular (for me) after that...But overall I just eat foods I enjoy that fit my goals. I choose what I eat. When I do eat “junk” I tend to overdo it, so I guess that stuff is a trigger food for me too.

Absolutely. But if you have the will power to string together enough good deficit days, you will eventually overcome this. Too many people they'll eat Mon-Thur or Mon-Fri at very modest (200-300 calorie) deficits, eat way over on the weekends and wonder why they're not losing weight or worse: why they're GAINING weight.

This isn't true for everyone, but the best blog post I read last year (and I can't remember who to credit it to) said "eating DELICIOUS food causes you to want to eat MORE DELICIOUS food!" Now I really like the chicken, hamburger, salmon, peas, green beans, apples, veggies, oatmeal, etc that I eat often and to me it's delicious, but Cinnamon Toast Crunch . . . that's not delicious, that's DELICIOUS!!!!!

[Plateauplower]

Absolutely. But if you have the will power to string together enough good deficit days, you will eventually overcome this. Too many people they'll eat Mon-Thur or Mon-Fri at very modest (200-300 calorie) deficits, eat way over on the weekends and wonder why they're not losing weight or worse: why they're GAINING weight.

This isn't true for everyone, but the best blog post I read last year (and I can't remember who to credit it to) said "eating DELICIOUS food causes you to want to eat MORE DELICIOUS food!" Now I really like the chicken, hamburger, salmon, peas, green beans, apples, veggies, oatmeal, etc that I eat often and to me it's delicious, but Cinnamon Toast Crunch . . . that's not delicious, that's DELICIOUS!!!!!

Lol ya there’s no doubt that there is room for “junk” food or empty calories. It can easily be fit in without any real negative impact. When I’m dieting or focused on a goal though I just choose to do what I can to achieve it. I’m not a very patient person . Once I’m done dieting down, I’ll likely have some DCA foods included but likely in moderation. I think it was Cmoore, or Bo-Flecks that wrote “nothing tastes as good as being lean feels”. Plus I feel great eating the way I have been, better than I have for years (other than the last day or two with this stomach bug), so no reason to change much.

Saturday 5/5/18
178.4 lbs (not using for avg)

So ran my averages from Monday to Thursday. Scale loss was 1.55 lbs at an avg weight of 180.35 with an avg daily intake of 2333 cals putting my TDEE over 3000cals/day. Next week’s numbers will be skewed and of not much value and I’ll likely exceed my goal of around 1.5lb loss rate. That’s okay, but not ideal. Did get some protein in yesterday so that’s good.

Feeling a lot better today so far but still fatigued and zero appetite. Most days I wake up hungry and drink coffee to curb my hunger until I eat breakfast. I’ll try to hit closer to my macros today though, I didn’t throw up yesterday but did sleep for about 18hrs. Strangely I’m still kinda tired.

The plan today is to take my son to my lake property for some fishing, maybe shoot bows and possibly build a fort / shelter in the woods. Daughter and wife have Girl Scout camp thing. Trying to decide if my son and I should bring the dog, he will be a major pain in the ass in the boat (and on land ) but I feel bad leaving him home when he could be out dogging it up in nature off leash.

No energy to make up biceps and legs, so I’ll probably just write that one off and have leg DOMS from Tuesday’s session.

M1 10:30am
30g whey, 15g casein, 30g hemp hearts
350 cals / 46g pro / 16g fat - forced down

M2 2:30(750c/94p/32f)
30g whey, 15g casein, 30g hemp hearts, 40g greens powder
400 cals / 48g pro / 16g fat
- forced down zero appetite queasy, tired AF

M3 7:00pm (1175c/138p/56f)
6oz burger with mozzarella
425 cals / 44g pro / 24g fat


Not a great day, stomach still off no hunger feel stuffed and a queezy, severely tired. Just fished for 2hrs this morning came home and took my son to a park for a bit. Hopefully better tomorrow...

[fittofattofit]

Hoping to be Cmoore lean by mid summer .

You're already looking close on that avi!

This will be the second hole I need to drill in my lifting belt. I bought the belt in 2014 as a custom built from “best belts”. Should probably get a new smaller one, the tag end about wraps around me at this point. Ya my daughter is relentless. Ever since she was a baby learning to roll over, stand, walk etc she would just keep trying until she got it. My son has always been super laid back, when he was a baby he was just content to be wher3ver we put him : p. Put him on his back and he’d just smile and giggle. They are both very similar still daughter being very type A like me, and my son being pretty laid back like my wife.

Sadly I was at those same percentages at a higher bodyweight too, so lb/lb I’m not much stronger. I wish I could still do BB OHP without it bothering my shoulder. Bodyweight press was a goal I have not hit and I was hitting right around 185 on them in late 2016 when I was working them hard. Would be nice to hit 3x BW DL and 2.5 BW squat though when I bring calories back up if I can.

No point in worrying about the OHP, whereas I'm sure you'll have no trouble with a 3 x BW DL and a 2.5 x BW squat once you reverse the cut ... thinking a 450 squat and a 540 dead isn't that far off for you

Thursday 5/3/18
180.0 lbs

5:05 -6:35am / 90 min / 43 sets
Decent session. Lost two reps on DB bench but that had more to do with a slow tempo than strength I think. Gained some pull-up reps, energy was great and worked up a good sweat. Really looked like freaky monster doing some things, not because teh hyooge, but because veins in my head and neck sticking up so far : p. Decent overall. Took the rest of the week off to take care of the patients, kids are good. I’ll need some extra rest. Don’t think I’d cut it as a “stay at home dad” way harder than work.

Had images like this one crossing my mind Tim ...

Lost ^ meal at about 9pm. Woke up and just erupted like a salmon & cauliflower volcano. Guess I got the noro virus now. So weak and miserable. Obviously no weights tomorrow if I “make it through the night” this is bad. Guess I’ll try to get some whey in tomorrow. Even when I take small sips of water my stomach gets bloated feeling and queazy....

Ha ... couldn't stop laughing at the imagery that conjured up

Sorry that you're sick Tim ... I'm sure it well set you back a week or two but much better to take the opportunity to chill with the kids than to force yourself to the gym fir a sh!tty session. Strength will come back quick enough

[Plateauplower]

You're already looking close on that avi!

No point in worrying about the OHP, whereas I'm sure you'll have no trouble with a 3 x BW DL and a 2.5 x BW squat once you reverse the cut ... thinking a 450 squat and a 540 dead isn't that far off for you

Had images like this one crossing my mind Tim ...


Ha ... couldn't stop laughing at the imagery that conjured up

Sorry that you're sick Tim ... I'm sure it well set you back a week or two but much better to take the opportunity to chill with the kids than to force yourself to the gym fir a sh!tty session. Strength will come back quick enough

Getting closer, I’m guessing 5-10lbs of fat and I should be pretty lean. Still need my legs to get there and lower waist has a bit left.

Those numbers would be nice. Probably have a better chance at around 170lbs. I’ve been stuck in the low 500s on deads for over a year. Haven’t really been training them for progression but just have to see what happens when I up calories. I’ve hit a good rep at 435 on squats and a shallow one at 455 but that was at 205lbs IIRC.

Lol not exactly hulk mode. At under 180

Ya the stomach bug was a minor setback. I’m feeling a lot better today so I’ll try to get more real food in me. I felt okay yesterday morning, but by the time I got my son and I loaded up in the boat I felt exhausted. It was a rough day. Kept the little I ate down but it was a challenge. I’ve not slept as much as I have in the last two days since I can remember. Probably slept 30 of the last 48 hrs. I should be in the clear now and hopefully 100% tomorrow although likely a little weak.

Sunday 5/6/18
178.4 lbs

The plan today will be to relax and get some real food in me. Feeling much better so far today. I felt okay when I woke up yesterday but once I started moving around it went downhill fast. Managed to get my son out for a while on a boat fishing, luckily he got bored quickly because I was dying. We came back home I grabbed a nap then went to a park. Once my wife and daughter got home I crashed again for a few hours then slept about 10hrs last night.

M1 7:00am
3eggs, 4 chicken sausages
410 cals / 42g pro / 25g fat

M2 11:00am (865c/80p/55f)
6oz burger, 21g mozzarella, 1oz Giardiniera
455 cals / 38g pro / 30g fat

M3 2:30pm (1470c/134p/95f)
6oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1.25 oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
605 cals / 54g pro / 40g fat

M4 6:00pm (2000c/205p/120f)
12oz tilapia, 1oz almonds
530 cals / 71g pro / 25g fat

Today was a lot better. Still a little fatigued and no real appetite but I didn’t feel like I was struggling to hold food down. Still got two naps. Not sure how tomorrow will go in terms of training but plan to do what I can and adjust as needed if weights are too heavy.

[Plateauplower]

Monday 5/7/18
178.6 Lbs (probably 150 after having some coffee )

5:05- 6:25am 80 Min / 42 Sets
Well that went better than I expected, but I was a little weaker, and my endurance was a little off, but I pushed through and feel great now. It was good to be back in the gym after 3 days of near zero activity. I did OHP today for the first time in nearly 9 months and they felt good. I went with a narrow grip elbows tucked and they seemed fine on my L shoulder so that's good. I will keep them in if they don't cause any issues. Doing them slow and controlled with perfect form and bar path, but they were kinda pathetic in terms of loading. Definitely getting closer to where I want to be in terms of body comp though, still have a little to go, but post workout I was almost shocked by my reflection when changing. Looking like a bodybuilder when I have a pump, almost kind of embarrassing (no brag- I honestly felt kind of embarrassed by my physique in college when I would get lean, when I would look like I lived in a gym. I'm more comfortable in my skin now as an "old man that doesn't give a fuk" so not like I won't be looking for opportunities to be shirtless this summer .

Little more of the stubborn fat to burn off (lol none of it has been stubborn yet, guess just the last places I'll lose it) and I'll be ready to transition myself into a place where I can regain some lost muscle. I think my plan will be to run just over maintenance for awhile gain a few lbs, then maybe trim down again to low body fat. I want to get a real idea of what I could look like if I decide to ever compete. There is a girl prepping for an NPC Figure show at my gym and that was what her coach has her doing, diet down come back up a little then diet down again, then prep week. She's peeled now and a competitive PL in the "offseason" of her physique shows... So I'll borrow that plan and give it a try. To be at my best will require me to have as much LBM as possible with as little BF as possible, and will likely require bouncing around at lower body fat levels for awhile. Since my cut has been fairly aggressive, I've likely lost SOME muscle that perhaps I wouldn't have going a little slower (hard to say with certainty with no accurate way to measure). I like faster results though, so this works for me and keeps me focused.

On to the work:

BB Bench
135x10
185x5
225x5
235x5
245x3
235x4
185x10
185x8

SS With

Tbar Rows (PWO)
135x10
160x8
180x8 (+2)
180x8 (+2)
190x6 (+10lbs)
190x6 (+10lbs)
------------------

Lat Pulldowns (WG)
160x10
180x10
200x9 (-1)
200x8 (-1)
200x8
180x8

SS With

OHP
45x12
95x10
105x8
115x6
115x6
125x5
----------------
Dips
BWx10
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

DB Lateral Raises
15sX20
20sX15
20sX15
20sX12
-----------------
TUT
Rear Delt Machine
70x15
85x12
85x10

SS With

DB Flys
45sX10
50sX8
50sX8
-----------------------
M1 8:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 10:00am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Lunch walk 60 Min / 3.8 mi - sunshine!

BHB 1.6 mmol/L & Glucose 86

M3 3:00pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 5:45pm (2050f/175p/133f)
10oz tilapia with 2oz avocado oil Giardiniera, 234g olive oil roasted cauliflower
625 cals / 60g pro / 36g fat

M4+ 6:30pm (2300c/184p/167f)
1.5oz almonds
250 cals / 9g pro / 34g fat

[Payton1221]

Grubman you should order the body solid back blaster or lat blaster handle for Landmine Rows. It’s the best design I’ve ever used. It’s way better than using a narrow cable row as a makeshift handle.

https://www.amazon.com/Body-Solid-La.../dp/B014JUQ1WM

Love mine. Never use it because I rarely lift in my home gym..but love it .

Tim, you posted this in the O35 main section. Do you straddle the bar when doing this (positioned between the weights and the wall)?

Recently, I've been doing chins/pull-ups and some inverted rows only for my back.

[Plateauplower]

Tim, you posted this in the O35 main section. Do you straddle the bar when doing this (positioned between the weights and the wall)?

Recently, I've been doing chins/pull-ups and some inverted rows only for my back.

Yes I straddle the bar, the cable attachment handle just behind the sleeve, and row. When I use the referenced Tbar attachment at my garage gym that goes go on the sleeve behind the plates. Its a good variant I guess, I think regular BB Rows or Pendlay rows might be more effective overall, but nice change of pace.

Tuesday 5/8/18
176.4 Lbs wowza - Noro virus Gainz or losses I guess...

Well that session stunk worse than a sack of ass holes. Thankfully I am going to blame it on the stomach bug and write it off until I see what happens next week. I guess the positive is I wont need the squat rack since I can just shoulder the little pink weighted fitness bars from the stand for my squat sets. Last reps of my work sets were hard, the 335 squats and even the deads at 405 SMH. I'm not too far though, so maybe if I start tanking I will start experimenting with a TKD strategy starting after Monday session to see if it has any impact on strength for Tuesday. That was a rough one. Swapped lunges for leg extensions and leg curls, seemed like a better place for them. I'll stick with RDLS and presses on Fridays. Lunges kicked my ass.

5:05-6:20am / 75 min / 28 sets


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

SS With

BB Fat Grip Curls
85x10
85x10
95x10
95x10
95x8
------------
Deadlifts
135x5
225x5
315x5
405x5
315x6

S With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
40sX8
-------------
BB Lunges (Each Side)
135x8
135x8
135x8
135x8

SS With

Situps (Decline)
BWx40
BWx40
BWx30
X———————
M1 7:00am (needed quick, meetings
Shake, 30g whey, 30g hemp seeds, 30g chia seeds, 15g powdered greens
475 cals / 41g pro / 24g fat (lots of fiber)

M2 10:00am (975c/80g pro/61f)
6oz 90/10 burger, 21g mozzarella slice, 1.5oz Avocado oil Giardiniera
500 cals / 39g pro / 37g fat

*10:45am Bloods - BHB .9 mmol/L & Glucose 90

Lunch walk 60 Min / 4 mi / 350 Cals

*12:45pm Bloods - BHB 1.2 mmol/L & Glucose 88


M3 1:30pm (1500c/123p/94f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 5:15pm (2125c/182p/125f)
8oz Cajun hammered pork loin, 350g olive oil roasted cauliflower, 60g guacamole
625 cals / 59g pro / 31g fat

M4+ 7:00p. (2300c/194p/137f)
Pork rinds 1ozish
175 cals / 12p (incomplete) / 12f

[Plateauplower]

Wednesday 5/9/18
175.4 lbs

Light day for the week. Should bounce back up a lb or so. I’ll still have way more scale loss than I want to this week but it will be for a period of 10 days and include my little bout with noro virus. I’ll need to keep a close eye on training going forward and make adjustments as needed to food intake. I’d like to be around 1.25-1.5lbs/week in scale loss and maintaining strength in lifts. Yesterday’s numbers were abysmal on squats and deads, but again I think part of that was the lingering effects of stomach bug. Legs and gluteus are pretty freaking sore today though from the lunges. Those are a definite keeper for awhile, still awkward feeling, needed to correct my balance a couple times primarily with my non dominant leg forward.

I have an early start and will be staying late at work today and banking some more overtime hours. Tomorrow I will be going to a remote site and operating out of my car so I’ll need to prep some portable meals, although not much will change there I’ll have access to a microwave and use a cooler.

Got my wife a Fitbit for her Bday, because she wanted one, after seeing it, it’s pretty neat. I ordered one for myself just for fun and to track stuff and see if it’s accurate. Also ordered a bottle of aRa to try out. At this stage of my cut it’s fun to try some supplements if for nothing else than placebo effect. I have been eating a little less red meat so maybe it’ll do something...

I’ll miss my early cardio session this morning but have pre-meeting for tomorrow’s audit so I might be in a position to hit the gym for some cardio. Supposed to be a rainy, windy, nasty day today so lunch walk is unlikely.

M1 7:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 9:45am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Cardio Incline treadmill
50 Min / 3.25 mi / 475 cals (treadmill readings)

M3 1:30pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 6:15pm (2300c/181p/159f)
8oz Cajun hammered pork loin, 350g olive oil roasted cauliflower, 90g guacamole / + 1 serving of almonds
875 cals / 66g pro / 52g fat

[Payton1221]

Wednesday 5/9/18
175.4 lbs

Have you attempted to estimate your bodyfat with calipers, Navy method, or even just photo comparisons?

[Plateauplower]

Have you attempted to estimate your bodyfat with calipers, Navy method, or even just photo comparisons?

I haven’t concerned myself with it too much yet. I did use the Navy chart method several weeks ago with waist and neck measurements when I got measured at the little health fair thing at work on 4/26. That put me just under 12% @182 lbs. I’m guessing 11-12%, but it’s kind of arbitrary. I’m getting leaner by the week though, that’s for sure. I can still pinch a little fat on my lower waist, so once that is off, and I have my glooot striations, I’ll be ready for summer .

Thursday 5/10/18
177.2 lbs.

5:05-6:25am /80min /44 sets

Great session in terms of energy but lost some reps on some things. Not a huge deal as I’m still probably recuperating from the stomach bug or at least using that as an excuse this week. I was doing everything with the intention of feeling the muscles being worked rather than brute strength. Might drop down to 95s on DB bench next week and try for 8s across 100s probably not gonna happen. Looked the part though, arms looked big and vascular.

DB bench
65sX10
80sX10
90sX8
100sX6
100sX5
100sX4

SS with

DB rows
80sX10
100sX12
100sX12
100sX12
100sX12
———————-
Pull-ups
BW+45 x 7
BW+45 x 7
BW+45 x 6
BW+45 x 6
BW+45 x 6
BW+45 x 6

SS with

Dips
BW+45 x 7
BW+45 x 7
BW+45 x 6
BW+45 x 6
BW+45 x 6
BW+45 x 6
—————————
DB shrugs
100sX15
100sX12
90sX12
90sX12

SS with

DB BTN triceps press
55x10
65x8
65x7
65x7
65x6
————————-
TUT Tri set.

Rear delt machine
70x12
85x10
85x10
85x10

Trip set with

DB hex press
45sX10
50sX10
55sX8
55sX8

Trip set with

Cable rows
160x10
180x9
180x9
180x8

—————————-
M1 7:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

[Payton1221]

I haven’t concerned myself with it too much yet. I did use the Navy chart method several weeks ago with waist and neck measurements when I got measured at the little health fair thing at work on 4/26. That put me just under 12% @182 lbs. I’m guessing 11-12%, but it’s kind of arbitrary. I’m getting leaner by the week though, that’s for sure. I can still pinch a little fat on my lower waist, so once that is off, and I have my glooot striations, I’ll be ready for summer .

I think everyone should get lean (and I mean LEAN!) at least once in their life. It shows them that it can be done, and then they can decide if it's "right" for them as far as what's required to stay there.

If you do elect at some point in the future to allow for a slightly higher level of bodyfat, I would suggest you reverse diet your way up. It would be a shame to undo all your hard work in too short of a time period. I know 2000-4000 calorie SURPLUSES(!!!) are possible in any given day with me if I feel like being a pig for a period of time.

How tall are you? I'm 5'10 and weigh just 5 lbs less than you ATM.

[Plateauplower]

I think everyone should get lean (and I mean LEAN!) at least once in their life. It shows them that it can be done, and then they can decide if it's "right" for them as far as what's required to stay there.

If you do elect at some point in the future to allow for a slightly higher level of bodyfat, I would suggest you reverse diet your way up. It would be a shame to undo all your hard work in too short of a time period. I know 2000-4000 calorie SURPLUSES(!!!) are possible in any given day with me if I feel like being a pig for a period of time.

How tall are you? I'm 5'10 and weigh just 5 lbs less than you ATM.

Lol ya I have zero intention of just going wild and gaining 2lbs per week when I’m done. I can’t say I really believe in reverse dieting per se, I think it’s sensible to slowly increase calories. IMO nutrient partitioning is best after a diet. But if the intention is to have a controlled surplus then it needs to be done that way, from the start.

My plan is to stay pretty lean. I’ll likely run some small controlled surpluses to try to regain any muscle I’ve lost, but they will be CONTROLLED. I don’t have any intention of number chasing right now and plan to bounce around at a pretty lean body comp.

I’m 5’ 8” I need to change that in my body space. It has me at 5’9” which I was or thought I was. I think I shrank an inch from squats and deads but my pants inseam has increased and I now wear 32” length. 32 waist are pretty big on me right now but smaller waist pants are too tight on my legs. I tried on a pair of 30” waist athletic cut yesterday and they fit in the waist but were skin tight on my thighs and had no pocket space in front pockets.