Turning into a meathead- mid life crisis

[coachcalande]

I am doing very well with five meals per day. I don’t feel tempted to snack at all.

I definitely have a big appetite so need to work in more veggies (green beans and broccoli) to maybe help reduce starches at times.

I think the most obvious thing is just don’t eat like a complete jerk. Get protein, limit fats or carbs to reduce overall cals.

The sandwiches have been gold for me but I do feel inflamed and bloated even with my weight down a hair. Tomorrow we will see how it goes as I need to make an effort to steer cals down under 3 k consistently. I discussed the purchase of a treadmill with the bride. I’m going to sleep on it.

The main thing….lift, stay healthy, don’t get fatter.

[coachcalande]

279 today.

Out of egg whites…not a good thing for me.

[coachcalande]

900 calories at breakfast,88 G protein

Squats today

Warmups…
135x5
225x3
315x1

Work sets:
Single 405
Single 405
Three sets of five 315


Gave my knees a break with lighter volume work…
Leg press 4x10-12 reps at 8 plates
Front squats 4x8-12 reps at 115 on machine

[coachcalande]

Did NOT eat poorly but over ate in terms of calories and protein targets.

I’m not going to sweat it and just keep trying to eat clean and move more….keep crushing workouts!

Two breakfast sandwiches
Ground turkey, rice, green beans
Whey in Greek yogurt
Chicken and cheese sandwich
Meatloaf , pasta, peppers

[coachcalande]

279.6 this am.

Considering training shoulders/arms today. Right now low back is tight and fatigued.

Having coffee and relaxing- going to plan the days meals as I remember we are out of egg whites…

[coachcalande]

Shoulders and arms done. About an hour, four sets each

Seated press…185
Upright rows…105
Shrugs..195
Side laterals…😏😃added weight but not sure

Ez curls 118
Pushdowns 110
Hammer curls 55
Skull crushers 165

[coachcalande]

I’ll be training like this again for a bit..


Day 1- chest/back

Bench
Incline
Fly

Row
Wide pulldowns
Narrow pulldowns


Day 2- Legs/calves

Squats
Leg Press
Front squats or leg extension
Leg curls
Calf raises

Day 3- shoulders and arms

Overhead press
Upright row
Shrugs
Side laterals

Ez curls
Db curls
Pushdowns
Skull crushers.

Day 4- rest/get stuff done around the house

Repeat.

[coachcalande]

I have a big appetite. Even with five meals…man I’d like to eat more food.

Todays eats:

Five eggs, turkey and cheese, potatoes
Whey and Greek Yogurt
Chicken, rice, broccoli
Chicken and cheese sandwich
Three skinless chicken thighs, rice, Brussel sprouts

In the area of 3300 cals. Still too much fat at over 100 G.

[coachcalande]

Trying to lower calories without being miserable.

I can set a few egg yolks aside and reduce the oatmeal serving sizes for starters…
I will TRY to eat around 50-70 G fat but typically land at around 100 or worse when eating my wife’s cooking.
Obviously I can cut carbs and that’s always been easier than cutting fats.

I need to move more…I can run, walk or ride a bike or mow in the afternoons.

Ultimately a few less calories eaten and a few more burned ..Its not a junk food issue for me, it’s over eating plus sedentary lifestyle.

[coachcalande]

Came home from work, dumped oats and bread in the trash. Ate chicken, eggs, cheese.

I have not been feeling well last couple days so I am going to go low carb rest of day and see if I feel better.

[coachcalande]

Went for a 30 min jog. Really woke me up, helped a ton that 3/5 meals today were high protein low carb.

Looking at simplicity for fat loss this summer…things like

12 eggs
1.5 lbs of meat


That’s a days eats.

[coachcalande]

Target is 2500 cals today.

Eating a combo of eggs, whites, chicken and broccoli. Five meals.

[coachcalande]

Excellent lift this am. Worked fast, brief and brutal 33 minutes for 24 sets on chest/back.

Bench/wide pds
Incline/narrow pds
Fly/seated row

Everything 6-10 reps, four sets each.

Knees are sore but planning on another 30 min run today. Last nights run really woke me up! Going to really make a cutting effort here…already have tomorrow’s foods planned.

[coachcalande]

Another run.

Took in about 2500 cals and 420 G protein on the day. Five meals. Zero brain fog, remarkable!

[coachcalande]

Down 8 pounds now since the start of my cal reduction and tracking.
278 this am.
May- 3000 cal target, reduced 6 pounds and held
June- 2500 cal target, down 2 more. Management at 5 meals, 500 each is a good target.

It’s leg day! Might not be a good one with these sore knees but let’s see what happens.

[coachcalande]

My 2500 cals

https://youtu.be/WOfFN8icxmQ

[coachcalande]

Here’s my cope for leg day training while cutting and running too…

Use body weight on the squat bar
Use 2x bw on leg press
Use 1/2 bw for front squats

Just train as hard as possible..performance is going to vary wildly with running in the equation.

[coachcalande]

277 this am!

Have already noticed belly bloat, brain fog and even blurry vision all improve FAST.

I wanted to run last night even though I trained legs hard in the morning. Today is shoulders and arms and a run.

Looking forward to hitting 275 lbs shortly.

[coachcalande]

53 minutes on shoulders/arms in the garage this am:

seated shoulder press x4
upright rows x4
shrugs x4
side lateral raise x4

ez curls supersets with pushdowns x4
hammer curls supersets with skull crushers x5

[coachcalande]

This is something I am experimenting with:
1) 5 meals a day
2) 500 cals per meal avg
3) 300 G protein MIN
4) lift and run
5) very low carbs until I feel electrolytes are off
6) carb refeed still 500 cals/meal

[coachcalande]

Nice 25 min run, 5 min walk. Had to walk at the end as that calf strain is still haunting me. It’s become chronic. I’m going to focus on short slow jogs with walking as needed to try and build calf strength without straining the dang one thing.

I may go for a second jog later. Guess the air quality may end up killing me.

[coachcalande]

276 today

I will be eating pretty lean today…had 125 G fat’s yesterday.

[coachcalande]

30 minutes of jogging this morning. I plan to get out a second time later today. Doing this.

[coachcalande]

First goal met!

275 today.

The road to 250….

Today is chest/back, it’s also RUN. I’m going to keep this up until my knees say “no mas”

Staying with 2500 as the target and 300 G protein. I hit 388 G protein yesterday at 2400 cals.

I’ll need a mindset change with my training because I know I won’t have the strength. Planned pyramid training and just go by how it feels as I try to spare muscle as the weight drops off.

[coachcalande]

Todays workout at 275 pounds

I lifted with my son.

Free weights bench

Pause reps at 225-245-255-255-255

Wide grip pulldowns, stack, five sets

Smith incline bench, three sets with 205. 2 sets at 185. Felt weak on these today. Narrow pulldowns stack x4 sets

Fly press supersets with seated rows. Three sets

Then I went for a thirty minute interval run on grass.

[coachcalande]

274.4 this am.

That’s 12 pounds gone with this cut effort…

It’s leg day and I plan body weight on the squat bar. Maybe two x bw on leg press and 1/2 bw for front squats.

[coachcalande]

Trained legs

Squats 4 sets at 275

Leg press 4 sets at 10 plates

Front squats on smith 4 sets at 135

Leg curls 4 sets at 160


35 min interval run on grass

[coachcalande]

2380 cals, 344 G protein, 25 G carbs.

Easy.

[coachcalande]

273 today. At a pound a day pace.

Just crushing it. I never imagined losing at quite this pace but I am most likely dropping a lot of water Weight with some fat and maybe muscle which would be awful.

I’m not the least bit hungry/hangry/dizzy or any of that like I was doing this WITH carbs …

Five meals a day/high protein, low carbs (50-65% protein lately)
500 cals and min 50 G protein
2500 cals a day, min 300 G protein
Lifting 3 days on, one off.
Run/jog/walk 30 min every day that I can tolerate it. (On grass)

So far, easy as can be.


No issues with electrolytes so far.

[HomeGymChains]

Congratulations on your 275 goal!!!

(Reps on spread.)

Todays workout at 275 pounds

I lifted with my son.

Free weights bench

Pause reps at 225-245-255-255-255

Wide grip pulldowns, stack, five sets

Smith incline bench, three sets with 205. 2 sets at 185. Felt weak on these today. Narrow pulldowns stack x4 sets

Fly press supersets with seated rows. Three sets

Then I went for a thirty minute interval run on grass.