Turning into a meathead- mid life crisis

[coachcalande]

Training notes day 12 #keto my way (50% protein, 5% carbs max)

Shoulder press 185x6,4,4,4
Upright rows 115x8,7,6,6

Working on side lateral raise right now. Arms blasted next.

[coachcalande]

Day 13.

I’m a big eater and eating as much, as often as I like.

I’m no stranger to taking in 350-500 G protein. I crave protein so this is working for me. I’m at 275 and NOT HUNGRY because Ineat based on satisfying those cravings. After leg day if I eat 4000 cals fine, today I might eat only 2500 based on this ams food prep. Ate about 3500 yesterday with 400 G protein.

My way is 50-55% protein and 5% carbs as a max. 100g fat seems like a good target for getting food down and things taste good.

[coachcalande]

Keto day 14
275.6 feel amazing

Very good lift today

Bench 315x3
Incline 235x6

Handled big boy weights on rows and pulldowns

Keeping protein at 50%_55%.

[coachcalande]

Did legs yesterday and came down with the flu.

I’d guess a couple days off is needed now.

[coachcalande]

272.8 assisted by this fever…no real appetite.

[Bane11]

Ah, the old meat, eggs and cheese diet.

Just like how they did it in the 1970's. They knew what was up.

I'm doing it too but I have three meals a day because I eat a lot in those meals. None of this 6 small meals a day guff.

Mine is
Breakfast
Eggs
Meat, fish or poutry

Lunch
Meat
Eggs
Green veg or salad

Dinner
Meat, fish or poutry
Green veg

Snacks if I feel the need are boiled Eggs or some Cottage cheese.

Awesome diet to build muscle and get lean.

[coachcalande]

Ah, the old meat, eggs and cheese diet.

Just like how they did it in the 1970's. They knew what was up.

I'm doing it too but I have three meals a day because I eat a lot in those meals. None of this 6 small meals a day guff.

Mine is
Breakfast
Eggs
Meat, fish or poutry

Lunch
Meat
Eggs
Green veg or salad

Dinner
Meat, fish or poutry
Green veg

Snacks if I feel the need are boiled Eggs or some Cottage cheese.

Awesome diet to build muscle and get lean.

Yup that’s it…

Meat, eggs, cheese and a bit of veggies.

[coachcalande]

I haven’t lifted since Friday morning. I got Ill, spiked a fever Friday afternoon and struggled with terrible aches and pain in my bones. My fever broke Sunday night. I laid around and watched TV all day Monday. I did eat 4 times, the same thing each time…egg white omelette stuffed with meat and cheese. These are tasty, high protein, easy to eat.

I started this at 283 lbs, haven’t once been starving or limiting and aim not counting cals though at times I have a pretty good idea…today my weigh in was 271.8. Figure fever over Friday-Sunday causes additional dehydration…so as I return to health I should see weight stabilized. If I function well enough at work, the next test is getting back to my training.

[coachcalande]

Day 20 #keto my way with 50% of cals from protein and max 5% of cals from carbs. 270/283. This is a 13 pound weight loss in 19 days. This bring my weight loss total maybe 50 pounds since Feb. I’m not certain but I suspect the lad in my profile pic was pushing 320.

[coachcalande]

Day 21

Weight 269 !

Now we see what’s up! Even with cals at 2200-200 and living hangry I didn’t get below this number 7 mos ago. I can only guess that I’m eating about 3k -3600 k right now. I’m not the least bit hangry.

[coachcalande]

269 this am.

Not bad after indulging in adult beverages last night.

Finally back to training with a chest/back session.

8 sets each.

Bench pyramid 235-255-265-285
Inclines 215 for all four sets

Heavy rows and pulldowns.

Alittle strength loss after being Sick all week but did far better than expected.

[coachcalande]

Day 24

I’m rockin and rollin with this way of eating. In a nutshell, it’s all about eating as much protein as I want. I avoid carbs, the rest is whatever fats come with the protein and sometimes whatever it takes to make it all taste good.

Yesterday, five meals 320 G protein and about 2500 cals.

This am, my breakfast was 900 cals and 100G protein. I don’t have to obsessively measure or count…and I’m happy.

I have plenty of energy to train, suffer no inflammation, am not hangry, no suffering, as a bonus, the belly fat is wasting away.

Here’s a peek at how easy this is..

300 G protein is about right for me. 1200 cals.
100 G fat is probably coming with that protein 900 cals.
25 G carbs is about right and that’s another 100 cals.

That’s a mere 2200 cals. Fat may climb, protein may climb…both may climb but ball park, getting 300-350 G protein at 2500 cals is a breeze.

It’d be difficult to get fat doing this!

Today
Squats x5
Fronts x3
Leg ext x3
Leg curls x3
Standing calf x 3

[coachcalande]

Good solid morning training shoulders and arms. Strength is holding up prettY well despite cal deficit.

[coachcalande]

Cooked up a big batch of stuff to eat for breakfast *wife and I* and packed two tubs for work.

1900 cals, 288 G protein

20 oz chicken breast chipped into
6 whole eggs
2 cups whites
1 oz cheddar
3 slices bacon…

Dinner will be three chicken thighs.

Will finish around 55% protein on the day.

[coachcalande]

Shrinking…

350 G protein, 108 G fat, only 10 G carbs. Amazing, zero hunger at 2400 cals. (58% protein)

Training chest/back tomorrow….here’s the really cool part…at 56, I played 90 min of floor hockey with high school kids today. The inflammation and pain crippling me is going away!

[coachcalande]

Just put un a half hour of chest and back. Crummy strength as I definitely felt beat up from playing hockey and having a ****e sleep- train anyway!

Just started light and pyramid style training got me thru.

[coachcalande]

Today is leg day…probably will push it to tomorrow as I’m beat up from hockey.

269 and holding but clearly slimming.

Ground beef, eggs, bacon on the menu today.

[coachcalande]

Ran hills today for 20 minutes.

This is what this diet has done…it’s taken away some laziness and inflammation…it’s given me hope and motivation.

Tomorrow I’ll train arms, then with whatever I can muster, I’ll train legs. I won’t expect much after running hills but this is my old plan put back into action.

Chest/back/shoulders
Activity day
Legs/arms
Activity day

Repeat

[coachcalande]

Bloated today as weight shot up to 272 this am. Had heavily coated chicken with hot sauce and large olives at dinner…I’ve always been salt sensitive.

A bit sore in ankles and very mild inflammation in knees from my “running “ yesterday. Power outages, lights flickering so passing up my workout this am and trying to compete with the kids for an early shower. I’ll pump arms and do whatever I can with legs after work.

I would love to run again this afternoon but would be wise to limit myself to every other day there…we will see.

[coachcalande]

Nice 20 -25 min run today

[coachcalande]

Another 25 min run. 15 min steady state, 10 min intervals. At 270 lbs this is murder on my calves! Also played tennis and pickle ball.

[coachcalande]

Had my third run yesterday - was toughest one yet due to fatigue in calves.

Today I trained chest and back. I’m going purely day to day by how I feel when it comes to weight selection.

My strength on bench and incline is beginning to sag a bit but my pulls are fine.

Let s see how things go! 32 days of very low carb eating and fairly high calorie too.

[coachcalande]

Today was my fourth run. Other than mild left knee soreness and VERY sore calves, it’s going great.

I set the goal at 20 min continuously jogging and did that no problem, then I did 12 min of run/walk interval training which is always intense. I am afraid to sprint all out so I’m probably at 60-75% max effort there.

Still taking in huge 300-400 G protein with very few carbs. Feel great.

[coachcalande]

Shoulders and arms today.

Seated press
145x8
165x5,6,4

Upright rows 4x6-7 reps 115

Side laterals

Then about 6 supersets of ez curls and pushdowns

[coachcalande]

Seems like I’m landing between 2500-3300 cals most days, four meals a day and 330-350 G protein probably. My minimum target is 300 but I don’t obsess about any of it. Just happy to be feeling better and moving more.

[coachcalande]

Today my daughter and I ran two miles, then put in another 3/4 mile of interval work. This is the longest run I’ve done in over a decade.

I’m concerned that I may have a hernia …we will see.

[coachcalande]

2022 highlights

Lost 50 lbs
Benched 370 after pec strain
SSB squats 400x3, back squats 405x6
Rebounded from shoulder injury to press over 215
Upright row 135x8
Heavy rows/pulldowns at lifetime PR numbers
* switch diets around Thanksgiving
*return to running

[coachcalande]

Finished out 2022 with this lift

Bench
235x8
255x6
285x4
315x1

Inclines
185x10
205x8
215x6
225x5

Flys with 50s

Heavy rows, pulldowns and narrow pulldowns


Tomorrow I run. Abdominal strain or hernia aside, it was a good lift given my running.

[HomeGymChains]

Great accomplishments for 2022!!!
Best wishes with the abdominal strain issue.

[coachcalande]

Took my dog out for a run at the school this am.

Ran 3 miles. Some of the final mile was “straights and bends” which I always do after the first two steady state miles.

Beyond ecstatic. Longest run of the last 15 years Im sure.

Tomorrow, shoulders and arms.


Lowering calories a bit now…aiming for about 75 G protein and 25 G fat per meal.