Turning into a meathead- mid life crisis

[coachcalande]

Front squats and hack squats both showed gains in reps!

Thats a big win. My quads are trashed again and zero
Knee or back or shoulder issues.

[coachcalande]

Was nice that one of my coworkers said he could see that I was losing all kinds of weight. He’s a pretty big dude in his 60s and still lifting.

[coachcalande]

2300 cals, 295 G protein

[coachcalande]

285.0 a new low.

Hope to see 284 this weekend. My cals float as I have been trying to eat two fruits and now two veggies too. Feels healthy. Seems right. I’m making two meals a day all about egg whites, two meals are usually about chicken/turkey and the last meal could really be fish, chicken, turkey, beef…my wife has now accepted that I’m cooking my own, in fact I cook these meals for her more now.

It’s gotten to be easy, where I used to maybe smell that pizza or chili or whaT ever….I look at my rice and protein/veggies combo the same way.

I’m have whey coffee right now, It’s been awhile and I got up late anyway so, it’ll work out just fine. I’m pretty sure aim out of eggs today .
This is the hardest part….making sure I have all the selections I need in the fridge.

Injury inventory:
Left shoulder has really improved. More stability, little if any pain, even at night. It does not bother me during lifts and my Arnold presses are showing gains even in a deficit.

Right Pec/armpit seems better today than it’s been in a long while. I did six sets of flys at two angles last workout as well as about 10-12 sets of bench/incline…no decline which maybe was irritating it.

Knees, shins, ankles, hips and back all feel good today after leg day and no running or tennis last two days. Lifting and walking really need to be my things I guess.

While I’m a bit impatient and want to lose this fat, I do not wish to give up muscle so I am trying to just set small reasonable goals like “4 pounds a month “ which seems really slow ….with all I have to lose.

[coachcalande]

April
1 285.2
2 285.0

[coachcalande]

Meals today:

6 am:

2 whey coffee
2 scoops choc whey in 1/2 cup oats, 1 tbsp peanut butter. (Sweet but delicious). 60 G protein

9ish- 2 cup egg whites, 1 oz shredded cheddar, 8 cherry tomatoes….other dish had an apple, grapes and cottage cheese. 72 G protein.


Noonish- 2 cups egg whites, 1 cup broccoli, tea


3 ish-12 oz Tilapia, 1.5 cups green beans. This seemed bland but was freaking delicious! 63 G protein. 350 cals.



6ish- beef, potatoes , veggies

[coachcalande]

Been crushing my nutrition today. Just ran 25 hills and they were a little longer than my last run.

My son just pulled 335x5. He’s rolling.

[coachcalande]

April
1 285.2
2 285.0
3 285.0

[coachcalande]

Having whey coffee and oats this am, will throw a peanut butter spoon in the oats with whey again, that was kinda tasty but alittle too sweet.

This am I’m training chest, back, delts and traps.

Plan:

Bench/row

Incline/pulldowns

Fly/narrow pd

Arnold press

Upright rows

3 way laterals

Shrugs



At some point I’ll need to shop for more quality foods.

Meal plan has improved to:

5 lean protein selections daily
2 grain/starch selections (complex carbs)
2 veggie selections (fiber)- vitamins, minerals
2 fruit selections (water soluble vitamins)

Beginning to allow more fat choices if closely fit into macros and cal total.

Very comfortable between 2200-2400 cals and feel like it’s a lot of food. Dinner is the highlight of the day as I love rice. Things are slowing down on the scale but this is a livable calorie intake.

[coachcalande]

https://youtu.be/F_FFdMX4cb4


285 is my body weight here.

[coachcalande]

Pretty good grocery haul.

Eggs
Egg whites
Variety of fruit
Coffee

Tilapia and tuna
Chicken breast
Lean beef
Lean turkey

Frozen veggies

My lift today was pretty good. Decent volume around 15 sets for chest, 15 back, 20 total for shoulders and traps .

Not sure why anyone would ever need a “shoulder day”….takes a half hour to do all the stuff I did maybe.

Ready for an early nap before meal 3.

[coachcalande]

Todays meals:

Whey coffee, oats, peanut butter
Ground turkey with onion and Brussel sprouts (onions boost test, sprouts metabolize estrogen)
Ground turkey with onion and BRussel sprouts
Egg whites, cottage cheese, apple, cinnamon
Tilapia , rice, green beans

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2

Looking at some of my videos…helps keep me motivated and positive when things slow down.

I’m a big eater and at times get lazy in measured portions…8 oz creeps to 10-12 and half cup turns to 1.5 cups…if I’m not disciplined in weighing things out.

While I’m trying to keep muscle and training energy, this *is* to lose FAT. If I stay the same for a full week, I’ll have to drop cals again. I’m having a hard time imagining that *if* I’m running hills, playing tennis, biking, walking…so, taking this with caution.

[coachcalande]

Todays plan:

Eggs and oats, black coffee
Ground chicken and apple
Chicken breast and banana
Egg whites, green beans
Tuna and baked potato, broccoli

Trying to get out for tennis and or frisbee and a walk

[coachcalande]

20min walk. Had planned a tennis date but the Bride wasn’t physically up for that kind of activity, I wasn’t either, sore knee and hip. The walk had enough incline to cause a sweat.

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2

Rough night, stomach bug going thru the house. Was planning legs/arms today but joints hurt too from this thing.

Looking like It’s time to replace fruit with broccoli or green beans. Boring but maybe that’ll get me moving again. Seems like I slowed down as I put apples and banana in the day time meals. Trim to 2000-1900?

In any case, my son hit 225x2 bench

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)

I didn’t lift yesterday and ate three times. I ate oatmeal, a mixture of ground turkey and egg whites. I’m dehydrated so that is a big part of weight change.

[coachcalande]

Still no real appetite. I managed 50 G protein and some carbs at breaK fast.

My two lunches are about 80% eaten at this point…

I doubt I’ll eat again until 5-6 so maybe I’ll force down a whey shake with some coffee this afternoon.

I had considered lifting today but a few dizzy spells and being told I “looked gray” has me thinking that I’ll just wait until tomorrow provided I can eat tonight.

I really miss training for gains and numbers.

[coachcalande]

Todays nutrition

5:30 1 egg, 2 cups whites, oatmeal
9:00 banana, 2 cups whites
1:00 apple, 1 cup whites, 4 oz ground turkey
5:00 salad, potatoes, chicken, leftover ground turkey/whites (craving carbs like you can’t believe after this virus)

Planning to lift tomorrow.

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)
7 280

I’m up, made breakfast and am just staring at it. No appetite. Having coffee and planning a lift, at least a few sets. Zero passion at the moment.
Had a calf cramp last night so unsure if that will impact lifting on legs. Probably going to start with arms and get a good arm session to get my head right for legs.

[coachcalande]

Did a bunch of sets of front squats. Probably seven sets pyramid style.

Then did db hacks.


20 sets of arms. Much better morning than I expected and my enthusiasm returned.

[coachcalande]

Son pulled 345x5

[coachcalande]

Breakfast…I ate about half of my usual…

Then I managed eggs and a banana at work.

I picked At chicken and an apple too.

Having a whey coffee now.

Dinner was a large bowl of all of the leftovers from meals I couldn’t eat before. Got a good feeding….son says his stomach feels off…

Glad I got lifting and forced food….I love this stuff. I’m shrinkinG

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)
7 280
8 281.2 looks like the carb up has restored some lost weight.

Planning rest today. No hills, no tennis, no walk, no bike….just food, get ready for tomorrow’s torso day.

Should be back on track with my 2200-2400 cals. 300 G protein

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)
7 280
8 281.2
9 280.6

[coachcalande]

Great workout today. Took several videos and posted to Twitter. Great energy.

Bench/row x5
Incline/wide pulldowns x5
Fly/narrow pulldowns x4

Arnold press x4
Upright rowx4
Db three ways x 3
Shrugs x4

Great lift.note, 1.5 cups rice instead of oats this am.

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)
7 280
8 281.2
9 280.6
10 280

Have a nice soreness after yesterday’s training. The muscles in my upper back, worked hard from bent laterals….exactly an area I wanted to target…sore!

I went heavier on my pyramids yesterday, worked bench up to 285 and incline up to 245.
Last nights dinner was a real power meal. Potatoes, beef (3 burgers) and broccoli.

[coachcalande]

More video from yesterdays session. Was a good intense lift for me even though a stomach bug had delayed me for two days.

Working hard and doing a lot is what I enjoy….then I take a day off.

https://youtu.be/ESTVlNmkFIk

https://youtu.be/hc4hX-Ihf3k

https://youtu.be/LC9ErqCaZ-A

Meal 1
Egg whites
Burger
Potatoes

Meal 2

Tilapia
Potato
Tomatoes
Green beans


Meal 3
1 cup cottage cheese
1 cup whites
Mixed berries

Meal 4
Ground turkey
Pasta
Hot peppers

[coachcalande]

April
1 285.2
2 285.0
3 285.0
4 285.2
5 285.2
6 279.8 (was sick yesterday)
7 280
8 281.2
9 280.6
10 280
11 279.2

This morning I am training legs and arms. I’m anxious to see what I can do on free weight front squats. I might do that.

[coachcalande]

I’m going to post a series of video from my training this am.

https://www.youtube.com/watch?v=Q3jvxUBnmsU

https://youtu.be/eTpAWk_cToI

https://youtu.be/SJXKjA8Jfog

Old school hack barbell squats with heels elevated
https://youtu.be/_BogUmWj0RI