Turning into a meathead- mid life crisis

[coachcalande]

281 this am, a gassy bloat bag!

Face looks puffy..

Giving it a chance though as perhaps there’s an adjustment period needed.

I’m training chest back and shoulders this morning so we will how my strength is.

I’m furious with our power company, they plan to cut power in the area for 8-10 hours so we will lose some of our food Im sure. Grr.

[coachcalande]

My one hour lift:
5 sets bench
4 sets narrow pds

5 sets incline
4 sets wide pds

4 sets OHP
4 sets rows

4 sets upright rows
4 sets side laterals

(Scrolling twitter some too)

[coachcalande]

280 today.

This is nice considering I’m eating 5 times a day and have been all week.

Yesterday one of my meals was two slices of pepperoni pizza. I still managed 309 G protein at under 3 k cals.

I’m finding that chicken breast sandwiches with a single slice of cheese are satisfying my taste buds and they fit my calorie goals and protein goals.

Todays meals will be something like they’ve been all week

1- 4 eggs, 1 cup whites, 1 cup oats
2- 4 eggs, 1 cup whites, 1 cup oats
3- chicken breast and cheese on wheat or rye
4- chicken breast and cheese on what or rye
5- dinner…

*Dinner on weekends tends to be beef but we will see.

[coachcalande]

Will finish the day at 3000 cals, nearly 400 G protein and 200 G carbs, 73 G fat.

Dinner is about to be two cups egg whites, turkey and cheese and a baked potato.

Tomorrow is legs/arms.

[coachcalande]

280.4 this am.

So happy to see that it wasn’t a fluke.

3000 cals at 5 meals is pretty easy to hit, satisfying and I’m not at all hangry .

Now let’s see how the training goes as this steady 3000 cals is maintained with a high % of it being protein.

I naturally gravitate to about 50% protein and 25% each carbs and fat. If I cut out cheese the fat % would drop easily but no way I’m giving up cheese. I’m satisfied here.

My goals are conflicting though as I want to get bigger and stronger ALWAYS yet want to run and drop body fat after I have cals at maintaining levels. This was the formula for the best conditioning of my life.

Training for size and strength leads to eating that way too. Inactive cardio can help with gains and recovery but also fat gain.

[coachcalande]

Todays planned meals

4 eggs, 1 cup whites, 1 cup oats
4 eggs, 1 cup whites, 1 cup oats
Chicken breast and cheese on wheat
Chicken breast and cheese on wheat
Chicken breast, potatoes, green beans

3000 cals, plus 330 G protein, 77 G fat. 200 ish g carbs

[coachcalande]

Legs going very well.

Smith squats 135-225-275-275-275
Leg press, another PR 10x13 plates

Planning arms for the PM.

[coachcalande]

279 today. Dropped five pounds without any real effort.

Just a different feeling to this weight , like a puffy feeling as compared to keto.

So far 3000 cals while including cheese, whole eggs and bread is a breeze. I can see where if I add red ground meat I’ll have to swap out some other things to hit my calorie intake limits.

Today I will have what is now my usual:

4 eggs, 1 cup whites, 1 cup oats
4 eggs, 1 cup whites, 1 cup oats
Chicken breast and cheese sandwich (7 oz chicken)
Chicken breast and cheese sandwich
Dinner…probably meat, veggies, potato

Very simple.

[coachcalande]

This happened

Meals
1- 556 cals
2- 556 cals
3- 625 cals
4- 625 cals
Wife makes dinner…1400 cals.

Every time.

[coachcalande]

282 this am…chest, back and shoulders today. Planning bodybuilding rep ranges.

[coachcalande]

Missed my target yesterday with my Brides cooking- Here’s todays menu…
4 eggs, 1 cup whites, 1 cup oats
4 eggs, 1 cup whites, 1 cup oats
7 oz chicken breast, cheese sandwich
7 oz chicken breast, cheese sandwich
2 tuna sandwiches

325 G protein

[coachcalande]

38 sets on chest, back, shoulders this am…65 min.

[coachcalande]

Was a great workout yesterday and I nailed my nutrition.

I’m back to 280.

Today is a rest day but I’ll probably mow the lawn for about an hour. That’s the only real “cardio “ I get.

My nutrition should be the same today as it was yesterday…maybe dinner will be chicken thighs and a potato…

[coachcalande]

282 this am.

Hitting arm with a bunch of sets of ex curls and pushdowns. Not real creative but gets the job done. Scrolling twitter between unknown total sets.

[coachcalande]

💯 CoachCalande 💯
@CoachCalande
·
6h
Todays eats:

5 am 4 eggs, 1 cup whites, 1 cup oats
7:30 am chicken breast and cheese sandwich
11:30 4 eggs, 1 cup whites, 1 cup oats
2:00 pm 2 cups non fat Greek Yogurt, 2 scoops choc whey, banana
5:00 pm 2 egg white and cheese sandwiches

[coachcalande]

283 today.

No leg workout yesterday but at least I got arms blasted. We had a graduation to attend after work so that cost me my second workout. I don’t miss often.

[coachcalande]

Trained legs today and did well.

Four sets free wt squats 315x5 for all four sets

Leg press 13 plates x12 reps, PR

Leg ext, leg curls, calf raises

[coachcalande]

280 lbs this am. Sure does seem that 3000 cals puts me right at 280 with my current activity level. I’m planning to stay at this mark this weekend the best I can.

[coachcalande]

Probably took in 3400 cals on Saturday as I had five grilled chicken legs at dinner.

[coachcalande]

279.2 this am.

[coachcalande]

85 min torso session.

Bench 4x 275 x5-6 reps
Incline 4x 235 x5-8 reps
Flys 4x 50x 8-10 reps

Narrow pds 210x 4x6-10 reps
Wide pds 210x4x6-8 reps
Seated rows 250x4x5-8 reps

Seated press 4x 170x5-8 reps
Upright rows 4x105x6-8 reps
Shrugs 200x around 8-12 reps x4 sets
Side laterals supersets with rear delt flex 4

Earned another day off and another 300 G protein

[coachcalande]

280 lbs

Todays menu:
egg white, turkey and cheese on sourdough
grilled chicken breast and cheese sandwich
grilled chicken breast and cheese sandwich
oatmeal, peanut butter /chocolate whey
steak and veggie kabobs, potatoes

winning!

[Bane11]

Keep them coming. You're doing great.

[coachcalande]

282 this am.

It’s legs and arms today. I’ll do my best after a ROUGH sleep. Was hot for most of the night, temp dropped and very cold in the am. Wild.
Baking chicken for the week, also thawed more ground turkey. I’m happy as a clam eating sandwiches with chicken/turkey/cheese and mustard. Beats the daylights out of cold rice.

I get asked often about whey protein. I use it maybe two times a week. Either mixed with Greek Yogurt and a banana or with oats and pb. These things are like desserts to me.

[coachcalande]

25 min of bis and tris this am

Pushdowns /ez curls
Alt db hammer curls/skull crushers
Some concentration curls as well.

[coachcalande]

Today

4 eggs , cup whites, cup oats
4 eggs, cup whites, banana, Greek yogurt
Chicken and cheese sandwich
Chicken and cheese sandwich
Thighs, potatoes, broccoli

[coachcalande]

https://youtube.com/shorts/sT1NgHap6Ds

Pause squats with 345 at the end of my pyramid.


I really felt too tired to lift but forced myself to “just squat” and I did a pyramid 225-275-295-315-345 I mean it wasn’t earth shattering but got plenty of reps and sets…then did three heavy sets of leg press which bothered my knees. Finished with four sets smith front squats.

Ate a bit higher cal dinner than I planned as my wife made a side dish.

[coachcalande]

283 today. Knees are quite sore. I believe the inflammation is returning. Was nice to be pain free for so long. I may have to go back on keto if it gets worse.

For today I’m staying at 3000 cals/300 G protein

[coachcalande]

282 this am:

2860 cals, 314 G protein

4 eggs, 1 cup whites, 1 cup oats
4 eggs, 1 cup whites, 1 cup oats
chicken breast and cheese sandwich
chicken breast and cheese sandwich
lean ground turkey, potato, broccoli

[coachcalande]

Heavy pushes and pull today:
bench 5x6 @ 275
incline 5x6-8 @ 225
wide pds 4x8-10 @ 200
narrow pds 4x6-8 @ 200
seated rows 4x6-8 @ 260
seated press 4x 6-8 @ 175
upright rows 4 x 8-10 @ 105

A few sets of shrugs and side laterals for the win.