Accountability Log

[BtchW8]

6 ft male, 30 years old
Current BW-215
-Goals 11% BF Dec 2016
-Short term 200 by New Years
-Transform my physique-will post pictures when more confident.

DUP 3x a week, some days extra gym lifts for less taxing exercises.
45 min runs 4x a week usually average 4-5 miles
TDEE 2700, current diet is 2300 calories 230 c 73f 173 protein 30 fiber

I have completed 2 DUP sessions this week plus 1 other day for hypertrophy/form, today was my planned 3rd day but quite exhausted, yesterday I had a 3 hour gym session and a 5 mile run in 44:10, with a hurt ankle. So I might rest today, or go 1am tonight.
I love the gym but resting is so important, here's to not failing.

-Meals today-small amount of whole wheat pasta with chickpeas/spinach a little non fat greek yogurt lemon juice tahini garlic minced, and .5 sweet potatoes.
Have ate too much this week and 1400 over my limit so I feel like fasting and just burning the food I ate. I know this is unhealthy and will probably eat regardless. Tomorrow am going to weight myself but with all the water intake I don't see much weight loss happening.
Cliff-
Bulked Sept-Oct, gained alot of fat went up to 230, panicked, did a cut Nov 1st, 2700 cals a week and dropped 100 cals each week. I might need to bump it up but i'll see on weight in.
I will be disappointed with anything under 210.

[BtchW8]

Have also made some notes to change up training, add 3 1.5 mile walks per weeks and extra light hypertrophy work either on short workout days or extra days if I'm up for it.

[BtchW8]

Workout
Bench 225x5, 230x4, Squat 3x3 290 Deadlift 345x5, close grip bench 155 3x10
did some other accessory work
Cardio-Cycling 70 min about 10 miles, went slow for fat burn

Overall happy with workout, hit some nice pr's but weighed in at 220 so that was depressing.
I'm only 1200 cals over on my cut so I figure water/food weight, but you never know.

eating now about 3 cups white rice and 7 oz cooked ground beef 90% no salt, a little home ade sauerkraut.

i've reached my peak for compound/pr's this year and for a while so I will be changing program soon to something more on the bb style, this is probably the best way to lean out. But i could be spouting bro science. Also going to add some walks each week, and restrict my eating.

Tomorrow will be about 2200 over in cals, I figure I can get most of it off, but after 220 weigh in really don't care.
Next week starts 2200, maint. on some websites and 500 cal deficit on others, I think it's about a 200 cal deficit. So maybe will see some better results. Going to try and not eat so much and see if that helps, move more.

[BtchW8]

Workout
Bench 225x5, 230x4, Squat 3x3 290 Deadlift 345x5, close grip bench 155 3x10
did some other accessory work
Cardio-Cycling 70 min about 10 miles, went slow for fat burn

Overall happy with workout, hit some nice pr's but weighed in at 220 so that was depressing.
I'm only 1200 cals over on my cut so I figure water/food weight, but you never know.

eating now about 3 cups white rice and 7 oz cooked ground beef 90% no salt, a little home ade sauerkraut.

i've reached my peak for compound/pr's this year and for a while so I will be changing program soon to something more on the bb style, this is probably the best way to lean out. But i could be spouting bro science. Also going to add some walks each week, and restrict my eating.

Tomorrow will be about 2200 over in cals, I figure I can get most of it off, but after 220 weigh in really don't care.
Next week starts 2200, maint. on some websites and 500 cal deficit on others, I think it's about a 200 cal deficit. So maybe will see some better results. Going to try and not eat so much and see if that helps, move more.

[BtchW8]

Felt awful for overeating, so decided friday night-2am to go to my local junior high school and to my sat 45 min run on the track and do some HIIT.
Ended up with a nice run-probably my nicest, of 21 laps in 45 min exact. Ankle injury did not bother so much, but I was surprised at how fun it was, I thought I would be bored running 21 laps, but it was fun, especially at night with no one around. After I did some tire flip suicides, gassed out and went home.
Today I have had some white rice and ground beef 90% and some gluten free oats, non fat yogurt and a packet of stevia earlier.
All in all the totals are around 900 cals-100 c 20 f 50 p.
It was supposed to storm today which is why I ran early but it hasn't so I might go to the gym and burn another 900 on the bike-I cycle to for transportation.
Going to do hip thrusts/rd's/split leg squat/or bulgarian/front squat/hamstring curls/paused deadlifts/rack pulls.

Supps-1 multivit/min, 1 fish oil, 2 calcium/vD supps, 1 advil

I should end today at an even 2300 cals per day, have been liberal due to 3 week plateau, but next week is 2200 and an official cut stage.

[BtchW8]

Sat got rained out, also ankle is very sore, feeling it in other ankle and joints as well.
Found out I was off 100 cals for the week, should have been 2200 cals per day.
Will just stick with 2200 this week but feeling very inspired cutting right now. I'm taking in too many carbs but just cannot will myself to go on a cut like something like 20/40/40 or 20/30/50. I hate that chit.
Plus winter it's like so hard to cut, I never wanted to bulk, probably sitting 230 now. Great.
Well 2200 this week, hopefully I can hit the number on the dot, ease up the weight lifting intensity and add some cardio to get more movement in.
I might have to see about a cut though with better macros, not happy with my results and know it's the bad discipline with carbs.
Food today-
5 cups White Rice, 1 cup non fat greek yogurt, 10 oz cooked 90% beef

[BtchW8]

Woke up late 2pm, but felt refreshed, had some sweet potatoes roasted and made a whole wheat bread with some tomatoes ovo and greek yogurt. The extra cals must have given me a mood lift when I woke up,
Eating the rest of the bread with some homeade hummus.
Am going to take the day off, this week is going to get crazy and I will be in a cut so I want to make sure everything is organized.
2200 cals macros roughly 150c 50f 170 p 30 fiber, going to aim for alot of nutritious foods, and save a day for a cheat meal if my mood needs lifting.
Will do 3 45 min runs around 4.5 miles, 6 Gym sessions, 3 1.5 hour walks outside, some extra hypertrophy/contraction work, and HIIT if I have the energy.

Tonight meal is homeade chipotle, ground beef, spinach, brown rice, non fat greek yogurt, and black beans. Actually sounds gross.

[BtchW8]

Current weight 220
Learned today I have been bulking without knowing, thought I was cutting at 2700 from Nov but adding cals from cardio put me over the limit.
So even last week eating 2300 a day I added a good 4k from cardio so I was in a surplus. Well my daily intake is questionable too, but I am going with BMRx1.2 for my TDEE which puts me around 2300 cals a day. From here I will drop 100 cals a week and see how I feel, also going to hit macros hard.
Will not add cals from cardio either.
I don't expect to get so fine tuned with macros as this summer-hitting +/- 5 but this will help me consume less calories and get a greater output.
Gym, 2100, cardio. Or 2100, gym, cardio, gym, 2100, cardio,