Old and little creaky, my accountability log, the journey continues

[phoenix4444]

First off hello to anyone who may read this.

Decided to up and make a new log here today. Previous log in sig. Needed a fresh start/reset to get my mental game back which lost somewhere a few weeks back.

A little bit about my history, abridged version. Summer of 2009 got sick and tired with being fat, sick and tired. Got fit, lost 75 pounds in a span of two years and got down to 115 pounds. 2012 fell in love with lifting and led me on this quest to strength, muscle, and leanness.

Built a little muscle, got stronger, but that fat loss aspect has been my challenge. For the most part have been on/off dieting, mostly on, since 2012 never quite being able to get to the level of lean that I desire to. Binge eating was plagued me all the while. This year though I have gained a bit more control and was able to bring my weight down from 132 to 122. Only 10 pounds in 11 months but was progress in the right direction.

I like my food so there will be porn on the daily. I get bored easily with eating the same thing so I tend to vary diet quite a bit. I cook for a living so daily meal prep is easy for me.



Weight goals
Just continue on the path that I started. Weight goal is 110 pounds. I really have no set timetable. Just a persistent drive to get there and methods will vary. It will be slow as that is my way and there will be missteps.

Lifting goals
Main four lifts goals are in my sig. I run 5/3/1 in some form. Right now doing a a LPP. I want to hit three days a week. Also need to start doing the dreaded C word, aka cardio. For me that means walking my arse on the treadmill at least three times a week.



Looking forward to logging here. Any comments, critiques, ramblings are welcomed.

[NoCarbsNoSugar]

Ha Ha.
First.
Subbed.

[phoenix4444]

Ha Ha.
First.
Subbed.

You made it! Same old fun and games, only the place has changed.

[phoenix4444]

calories 1832
macros 118p-197c-57f, fiber 33 grams

100 generic calories not in macros.

meals
1-two over easy eggs with sauteed red potatoes, hot turkey sausage, goat cheese.
382 calories, macros 26p-22c-21f, fiber 3 grams

2-pork loin, rice, black beans, salsa, tomatoes, romaine, greek yogurt in a high fiber wrap
334 calories, macros 29p-42c-9f, fiber 12 grams

3-french toast crunch with walden farms syrup, whole milk
271 calories, macros 6p-49c-6f, fiber 2 grams

4-Steamed cauliflower and asparagus cooked with ground beef, tomato, garlic, spag sauce, a little pasta
657 calories, macros 52p-78c-17f, fiber 17 grams

six cups coffee with milk-89 calories


Going to go with maintenance for at least two weeks. My mental state hasn't been all that good as of late and I think two weeks of eating a normal diet without obsessing about calorie and macro splits will be good for the mind. Calories 1800-1850 for a weekly average. At this moment in time ok with being a little fat.

I will eat intuitively as far as macros. With 1800 calories I will hit 90-100 grams of protein with out even thinking about it. Carbs and fat will fall differently depending on the day. And four meals will be the norm for most days.

It was a good day of eats. Cereal pre lifting is always a win. And I actually saved a good deal of calories post lifting. I was beastly hungry and that hearty pasta/veg meal sure satisfied.




lifting Legs

warm-up
*12 minutes walking on treadmill
*asain squats
*leg swings/rotations

squats
15 pounds 1x15
30 pounds 1x10
45 pounds 1x10
60 pounds 1x5
77.5 pounds 1x5
92.5 pounds 1x3
107.5 pounds 1x3
working sets 5/3/1
117.5 pounds 1x5
132.5 pounds 1x3
145 pounds 1x8 AMRAP
jokers
160 pounds 1x1
175 pounds 1x1
185 pounds 1x1 PR

accessories
paused squats 95 pounds 3x5, 5 sec pause at bottom
back extensions 50 pounds 2x15
ab roller from knees 2x15

Had a great session today. Went in knowing that I was going to do some heavy singles with a possible pr try. Felt good, felt strong and when 175 went up fairly easy I knew a PR attempt was in order. It was a bit of a grinder but easier than I expected. That 190 is staring me right in the face, challenge accepted.

My main accessory was more squats of the paused variety. Finished up with a super set of back extensions and abs.

[NoCarbsNoSugar]

I already like it!

[cherrygarcia80]

Damn NoCarbs beat me to it lol!

IN!

[NoCarbsNoSugar]

Damn NoCarbs beat me to it lol!

IN!

Hi Cherry

[phoenix4444]

Damn NoCarbs beat me to it lol!

IN!

Hey woman, happy you made it over here.

Hi Cherry

3:30 in the morning, still up or early rise?

[phoenix4444]

March 18th

Went to bed early, good to get some quality sleep in. Has been pretty elusive lately. Feel great this morning. I don't know if it was the killer squat session, freedom from cutting, or that the my wacky hormones have come in to balance today. Probably all three.

Busy in the restaurant so didn't have much time to eat my breakfast. Made a quick roast beef wrap.



Made two of those suckers, but only ate one. What? Is this really me saying that? I usually pork down two with no issue. Wasn't as hell fire hungry as I usually am. It wont for long probably only around 200 calories. Probably eat the other one by noon.

Early work day, got some running to do after but should be home by 5 pm. I will get some treadmill time. I will force it upon myself. My work ha slowed considerably over the last six months and I spend more time sitting on my arse than running around doing real work. I used to maintain on 2000-2100. That is not the case anymore. Either I supplement with some cardio or I eat less. So I can get my lazy but on that damn treadmill so I can eat.

Goals
*1800-1900 calories
*hydrate. My water intake has been quite insufficient lately
*30-45 minutes on treadmill

[NoCarbsNoSugar]

3:30 in the morning, still up or early rise?

Nah.
It was midnight or something like that.
I think I went to bed around midnight last night.

[phoenix4444]

Nah.
It was midnight or something like that.
I think I went to bed around midnight last night.

Der, wasn't logged when I read, time zone fail.

[phoenix4444]

Lunch some rockin spicy chili with both ground beef and pork sausage with a side of kettle chips

[doievenlifttho]

that chili tho

in for the food porn and deadlifting

[phoenix4444]

that chili tho

in for the food porn and deadlifting

Chili was good and who needs a spoon when you gave kettle chips.

And yes there will be deadlfts

[NoCarbsNoSugar]

that chili looks amazing!!!
did you spice it up a bit?

[phoenix4444]

calories 1863
macros 136p-190c-67f, fiber 35 grams

supps
fish oil
glucosamine chondroitin
black cohosh
multi
5-http

meals
1 and 2-flatout wrap with roast beef, ff american cheese, sweet and spicy mustard, tomato, banana peppers, pickle, romaine
358 calories, macros 50p-32c-5f, fiber 17 grams

3-chili with kettle chips
estimated 659 calories, macros 30p-67c-32f, fiber 13 grams

4-greek yogurt with truvia, raisins, pumpkin flax seed granola
482 calories, macros 27p-63c-15f, fiber 4 grams

5-buger on white bread with ketchup
310 calories, macros 27p-25c-11f, fiber 1 gram

three cups coffee with milk-44 calories



Stayed within calories. Nutrition could have been better, no veg eaten today. Took a multi for insurance. Even though I gave myself free reign on macros I still am eating quite high protein. Must be that I have gotten into the habit the last two week as I bumped my protein up to 150 grams for a bit during that time.

I did get some treadmill action on 30 minutes fast walking pace. My left knee was acting up so I did not want to push it any longer than that. I woke up with a slight knee issue yesterday and especially after squatting. It will act up from time to time, I have only half my meniscus and a less then stellar ACL in that knee. Probably just a matter a of time before it starts to aggravate me more.

[phoenix4444]

that chili looks amazing!!!
did you spice it up a bit?

Yeah, it packed quite a punch with some ground chipolte powder. Stuff is pretty potent. Sinuous ran clear after

I try to make it middle of the road for the customers but usually the spice wins out.

[NoCarbsNoSugar]

forget "the middle of the road"





ha ha ha

[phoenix4444]

^^^

Right!

[phoenix4444]

March 19th

Feel a bit heavy headed and blurry eyed this morning. Lots of coffee will cure that fairly quickly.

On the agenda today is a overwhelming load of paperwork that I have to sort through. Tax time is approaching and I have been procrastinating. One of my less than productive traits. Anyway I am closing the restaurant so I can laser focus on task at hand. Sequester myself in my office, unplug the phone, and crank it out.

Restocked my cereal supply last night. Goal to eat my weight in cereal on my diet break. I get great joy perusing the cereal isle. These are pretty much my favorites.



There is much joy in that photo.

Goals
*1800 calories
*Get my veg in today. Can't be slacking too much in them micros. I prefer not to take a multi.
*don't overeat, work stress will be real. To easy to eat those feelings.

[phoenix4444]

breakfast

[NoCarbsNoSugar]

Kept wanting to get taxes done as well. Will do later. Will do later.

Reese's Puffs have been outlawed in our house. The kids can't not eat the whole box when we buy it.

[phoenix4444]

Kept wanting to get taxes done as well. Will do later. Will do later.

Reese's Puffs have been outlawed in our house. The kids can't not eat the whole box when we buy it.

Always later when donating the government. Bastards Trying top run me straight into the poorhouse. Not much more they can squeeze out of me.

Yes reese's puffs are devil. But the sweet temptation those little round nuggets bring are so sweet. Could easily eat the whole box. I am practicing my restraint and self control

[NoCarbsNoSugar]

Bastards

Truth.

reese's

Like I said... OUTLAWED.

[doievenlifttho]

sandwich looks delicious

and cereal goals!!! Those Reese's puffs and their weird commercials bring back so many memories from high school lol

[phoenix4444]

and cereal goals!!! Those Reese's puffs and their weird commercials bring back so many memories from high school lol

[NoCarbsNoSugar]

Ha ha!
Cute!

Here's one I took a few weeks back.
This was a Christmas present from one of my students Ain't it cute???

[phoenix4444]

^^^

Hahaha!


Now I want a donut

[NoCarbsNoSugar]

Now I want a donut

You have my permission

[doievenlifttho]

you've both got some t-shirt swagger haha