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  1. #781
    Registered User coachcalande's Avatar
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    Really off to a lean and clean start today:

    Meal 1- coffee with whey
    Meal 2- egg whites, rice
    Meal 3- chicken breast, rice, broccoli
    Meal 4- Powerbuilding pudding
    Meal 5- egg whites, rice
    Meal 6- chicken thighs and veggies?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  2. #782
    Registered User HomeGymChains's Avatar
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    Originally Posted by coachcalande View Post
    282 this am.

    Thinking I should get testosterone tested at my age.

    Anyway, really felt beaten up last night climbing into bed. I have not had much time off from the gym and though I rest every other day and get plenty of quality protein- at this age, the pounding piles up on the joints and tissue.

    I’m enjoying the lifting and PRs…I don’t particularly like the injury or pain stuff ha ha.

    I usually have to follow up with a couple of lighter sessions just to give my joints a break.

    I’m keeping the diet cleaner now, breaking the cycle that started back around Father’s Day. Reducing cheese intake again which will spare a few hundred calories.
    Best wishes to you on your progress!

    (I’ve decided to avoid getting tested at this time, since my lifts are still increasing and no other low-T symptoms. For me, it might make TRT just too tempting.)
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  3. #783
    Registered User coachcalande's Avatar
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    Originally Posted by HomeGymChains View Post
    Best wishes to you on your progress!

    (I’ve decided to avoid getting tested at this time, since my lifts are still increasing and no other low-T symptoms. For me, it might make TRT just too tempting.)

    These rest days are so needed. Feeling better in the pecs with sub 300 lb training anyways. My left knee is still not right so I’m only guessing that I’ve done something to the repair job…going to try squats again tomorrow….

    Diet was nice and clean and I’m going to try and keep there more often now. Enjoyed some of my wife’s cooking this week…but gotta watch that!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  4. #784
    Registered User coachcalande's Avatar
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    Todays diet was perfect.

    3300 cals
    400 g pro
    250 g carbs
    48 g fat

    Really, that’s a great spot for me, 53% protein and 14% fat. At times I’ll lower carbs, allow more fats…whatever it takes to stay very high protein. I love it.

    I’m going to try to duplicate this more often.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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    Every workout is GAME DAY!
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  5. #785
    Registered User RapidFail's Avatar
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    Originally Posted by coachcalande View Post
    Todays diet was perfect.

    3300 cals
    400 g pro
    250 g carbs
    48 g fat

    Really, that’s a great spot for me, 53% protein and 14% fat. At times I’ll lower carbs, allow more fats…whatever it takes to stay very high protein. I love it.

    I’m going to try to duplicate this more often.
    Is that cutting, maintenance or bulking for you?

    I'm lean bulking and currently on the same calories as you. I'm 176lb at present and my average daily macros are 180g protein, 90g fat and 440g carbs.
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  6. #786
    Registered User coachcalande's Avatar
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    Originally Posted by RapidFail View Post
    Is that cutting, maintenance or bulking for you?

    I'm lean bulking and currently on the same calories as you. I'm 176lb at present and my average daily macros are 180g protein, 90g fat and 440g carbs.
    Seems like it’s going to result in a slight cut…been hitting 3600-3800 more often lately due to more cheese and ice cream.

    Yet body weight was staying steady 282-283 and my strength going up “maingaining”

    So…hoping that eating less cheese and ice cream, no chips …just cleaner…while keeping that protein will continue with maintaining or cutting. If I lose strength I’ll add more fat. Fats pretty low at 14%.

    Man you must love carbs! I feel like I eat a lot of carbs when I hit 200-250!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #787
    Registered User coachcalande's Avatar
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    Worked cautiously on ssb squats.

    235x10
    255x8
    285x7
    305x6
    325x4

    Then front squats
    135x10
    155x8
    135x8

    Then one legged leg ext for four high rep sets, light. Leg curls and calf raises.

    The knee pops and grinds and …it sux. Wasn’t painful at these weights.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #788
    Registered User coachcalande's Avatar
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    Todays meals should land me at 3000 cals, 360 G protein

    5- whey coffee
    8- 1 egg, 2 cups whites, 1 cup oats
    11- Powerbuilding pudding
    2- 1 egg, 2 cups whites, 1 cup oats
    5- 8 oz lean ground beef, potato
    8- 8 oz lean ground beef, potato

    May add some green veggies…
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #789
    Registered User coachcalande's Avatar
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    What an arm workout. I think it was just 8-9 heavy intense sets each.

    Started with my pushdowns/alt db curls today for a change up. I think I did 3 sets of curls with the 60s and two more with the 48s…massive pump. Pushdowns, I pyramid style trained there from 66-125.

    Skull crushers and ez curls to finalize it. Brief, brutal.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #790
    Registered User coachcalande's Avatar
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    Today I created a more simple method for me to satisfy my protein cravings, track choices and understand what I can do with carbs and fats after satisfying the protein needs.

    1- I lay out six protein selections , each three hours apart.
    2- I tabulate cals, grams from those six choices.
    3- I set a daily cal goal and examine how many I have left to play with.


    For example, today I targeted 3000 cals.

    My target protein choices
    5- 2 scoops whey in my coffee
    8- 4 eggs, 3 oz chicken
    11-4 eggs, 3 oz chicken
    2- 10 oz tuna
    5- 8 oz chicken
    8- 2 scoops whey

    This already puts me at 2100 cals, 65 g fat, 30 g carbs.

    900 calories remain, focused on getting carbs.


    This feels much easier for me.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  11. #791
    Registered User HomeGymChains's Avatar
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    Originally Posted by coachcalande View Post
    Today I created a more simple method for me to satisfy my protein cravings, track choices and understand what I can do with carbs and fats after satisfying the protein needs.

    1- I lay out six protein selections , each three hours apart.
    2- I tabulate cals, grams from those six choices.
    3- I set a daily cal goal and examine how many I have left to play with.


    For example, today I targeted 3000 cals.

    My target protein choices
    5- 2 scoops whey in my coffee
    8- 4 eggs, 3 oz chicken
    11-4 eggs, 3 oz chicken
    2- 10 oz tuna
    5- 8 oz chicken
    8- 2 scoops whey

    This already puts me at 2100 cals, 65 g fat, 30 g carbs.

    900 calories remain, focused on getting carbs.


    This feels much easier for me.
    Sounds like a good plan! I like it.
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  12. #792
    Registered User coachcalande's Avatar
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    Originally Posted by HomeGymChains View Post
    Sounds like a good plan! I like it.

    So far so good.

    Laid it out, my plan should not me 2960 cals with a bit of room for error as I’ll target 3000 cals for a few days and see how it goes. This is slight Under where I have been for most of this summer.

    Weigh in today was 282.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #793
    Registered User coachcalande's Avatar
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    The reason this makes sense is like a big obvious slap in the face…

    We don’t always have enough egg whites for a whole week for example…or maybe I just want whole eggs…so as the cal count goes up due to fat in the yolks, the carb count should really go down that meal….as it did today, instead of a cup of oats, I went half a cup …with my 4 eggs, 3 oz chicken meals…

    This leads to better use of things like cheese, yogurt, nuts….even milk.

    Get the protein, adjust the carbs. The fat comes with the protein…ie eggs, beef, chicken thighs…


    So, some days I may eat 250 g carbs and only like 25 g fat…other days I may eat 70 g fat and only 180 g carbs…whatever. It’s simple enough. Obviously I’m still in a “calorie range”- so for the sake of the journal here, for the moment, I’m targeting 3 k, if I get 3300 I’m not going to cry about it.


    Ultimately I don’t want to feel weak, cranky or like I’m sacrificing my protein. I can easily give up fats or carbs, just not both ha ha.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  14. #794
    Registered User coachcalande's Avatar
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    3000 calories

    8 whole eggs
    1 cup oats
    1 banana
    1 lb potatoes
    14 oz chicken breast
    10 oz tuna
    4 scoops whey
    1 cup chopped broccoli
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #795
    Registered User coachcalande's Avatar
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    Having this thought…

    Now that I’m really at a crossroads…it might be time to just set both my squats and bench at my body weight and train with that for the rest of my days. Adjust the weight as my body weight/reps dictate.

    With bench, I can see gradually losing strength as my weight drops…but I’d be happy with multiple sets 5-8 reps anyway. Same with squats, 6-12 rep sets would be fine. I can live with that as long as I can stay healthy.

    It’s an interesting way to think about it.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  16. #796
    Registered User coachcalande's Avatar
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    3022 cals
    387 g pro
    70 g fat
    203 g carbs

    Perfect again. 3 hour spacing works for me.

    In the future I can see cutting to 5 meals without any real issue. If I’m up really early I’ll do a lot better with 6 though.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  17. #797
    Registered User coachcalande's Avatar
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    281.8 this am.

    Protein selections and ballpark protein

    8 eggs- 48
    4 scoops whey-120
    16 oz chicken- 135
    10 oz tuna - 58

    Total ballpark protein 361 g =1444 cals

    Leaves 1500 is cals from fat/carbs on the day.

    Will post anticipated meals below.


    4 am whey coffee
    7 am 8 whole eggs, 1 cup oats
    10 am 8 oz chicken and potato
    1 pm 8 oz chicken and apple
    4 pm 10 oz tuna and potato
    7 pm whey shake

    3016 cals,
    404 g pro
    176 g carbs
    71 g fat
    Last edited by coachcalande; 08-10-2022 at 01:40 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    Excellent lift at 3000
    Cals and 281.2 lbs

    Bench 285x8,6,6,6,5
    Rows 288 x10,8,8,7,6

    Incline with 205x4x6-10
    Pulldowns with 200x 4x8-10

    Flyes with 48x 3x8-12
    Npd with 200x 3x6-10

    Arnold press is getting better - slowly gaining strength back in inj shoulder 30x13 today

    Upright rows with 75,85 for 8-12
    Shrugs for high reps with 185
    Lateral raises with 15x 15
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Went grocery shopping so now I am back to having some egg whites!

    Tomorrow
    4 am whey shake
    7 am 4 eggs, 1 cup whites, 1/2 cup oats
    10 am 4 eggs, 1 cup whites, 1/2 cup oats
    1 8 oz chicken, 1 cup rice
    4 8 oz chicken, 8 oz potato
    7 whey shake, apple
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    283/280.8

    These results are coming faster than expected. I didn’t expect such a rapid change in the scale and so far, other than not having egg whites in the house, easy.


    The videos I made yesterday were pleasing (on Twitter) as I can see some difference already - maybe just the shirt I was wearing.

    Having my whey coffee now.
    Slept well
    Mood is good considering high level of stress right now.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    The difference between NOTICEABLE bulking and cutting for me so far is about 2 calories per 1 lb of body weight.

    This is a study that Ill continue.

    When I went down to 270 lbs fast, the last month or so I was in the area of a mere 8 cals per pound.

    My theory is that the higher your body fat % , the fewer cals per lb you need. At lower body fat, to preserve lean tissue and avoid illness youll need a higher cal:lb

    Bulking for me is at about 12 cals/lb
    Cutting 10.5-11.0
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Originally Posted by coachcalande View Post
    The difference between NOTICEABLE bulking and cutting for me so far is about 2 calories per 1 lb of body weight.

    This is a study that Ill continue.

    When I went down to 270 lbs fast, the last month or so I was in the area of a mere 8 cals per pound.

    My theory is that the higher your body fat % , the fewer cals per lb you need. At lower body fat, to preserve lean tissue and avoid illness youll need a higher cal:lb

    Bulking for me is at about 12 cals/lb
    Cutting 10.5-11.0
    I'm currently lean bulking at just under 19 calories per pound bodyweight, maintenance would be 17 cals/lb, I'd start a cut at just over 14 csls/lb and would probably go as low as 12 cals/lb by the end.
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    Originally Posted by RapidFail View Post
    I'm currently lean bulking at just under 19 calories per pound bodyweight, maintenance would be 17 cals/lb, I'd start a cut at just over 14 csls/lb and would probably go as low as 12 cals/lb by the end.

    Yeah it’s really something. Some folks hear I can bulk on like 3500-3800 cals and they are shocked…well I’m almost 56 and other than my 80 min workouts three or four times a week…I’m probably sitting. I push mow my lawn…I use my snow blower, rake, shovel…maybe move some wood….no real active. I don’t need 5000 to bulk anymore.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    372 g pro
    226g carbs
    65g fat
    3050 ish cals

    Another great day. See how it impacts my training session tomorrow.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Stoked for leg day. Having my whey protein coffee right now.

    Planning to eat som red meat today. With my new system, I’ll lay out all my likely protein choices and fill in cals with carbs and fats.

    Seems like I’m hitting 50% protein fairly regularly but let’s see what happens when I add red meat which drives up fat cals.

    281.2 at weigh in this morning. I’m in no rush! Would be perfectly fine to stay at this weight provided my lifts improve and I stay healthy.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    If I stick to the plan today, I’ll hit 55% protein.

    Selections by meal:

    Meal#

    1- whey coffee
    2- 2 cups egg whites, 1/2 cup oats
    3- 8 oz chicken, 1/2 cup oats
    4- 12 oz tuna, 8 oz potato
    5- 9 oz cooked ground beef (85%), 8 oz potato
    6- whey shake, banana or apple
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    Legs , calves and arms done. Did supersets all of the way thru to get it done fast.

    Ssb squats 305x9,7,6,5,5
    Front squats, with the inj just staying at 135 x8-10 reps
    Leg ext, leg curls, calf raises

    Ez curls, db curls, pushdowns
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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    Took advantage of a fine meal of beef and roasted potatoes, a salad too….swapped out the final protein shake. Went over target by 400 cals. Figure I can shave some cals tomorrow.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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    279.6 this am.

    Having black coffee instead of coffee with whey right now.

    Thinking about what to mark for protein selections today.

    Probably craving sweets ha ha, had a dream about cookies and my son brought home a huge box of chewy chocolate chip cookies. They are a temptation.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    Planned menu

    5 am 1 cup egg whites, 4 eggs, 1/2 cup oats
    8 am 1 cup egg whites, 4 eggs, 1/2 cup oats
    11 am 8 oz chicken, green beans
    2 pm 10-12 oz tuna, potato
    * two potential whey shakes….we will see…baking more chicken now so will probably eat chicken and potato
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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