Fat Loss Log - Journey down to 190 - 10x3 -> 5x5 -> 4x8

[BobLobLawLawLog]

On 31 March I weighed 204# and was at 18.6% BF with 166# of LBM according to the Bod Pod. Fast forward like 2 months and I put on 25#. Ever since then I keep trying to get serious about cutting, but I am slowly drifting up in weight and currently sit at 242, or 38# in 6 months. FML. I will be back to 205 by the end of February.


Food:
I will try and log macro's daily, but will consider it a success if I am on here for 5 / 7 days. I am going to go for a sustained 20% cut, recalculated every month. I know, from previous cuts, I average about 1.5# per week, so I will reassess my macros every 6#/1 month. For food selection, nothing special. Beef, chicken, sausage, eggs, cheese, green veggies. My biggest sources of carbs will continue to be onions, Mission Low Carb tortillas, and BBQ sauce. These are the little things I cannot cut out, but even when I include them I barely go above 30.


Weight Logging:
I am not going to log my weight for about the first month. I know over the next 3 - 4 weeks I will lose a lot of water weight and I've never been a fan of tracking that.


Lifting:
I like being strong in moderate rep ranges. I used to exclusively do 5 x 5 and one day did chest with a friend who was doing 4 x 8. My weight dropped from 115 @ 5 down to 80 @ 8 on the last set. So, to that end, I am going to spend 2 months in each of the listed protocols: 10x3, then 5x5, and finally 4x8. Plan is 5# weekly linear progression. Any stall will lead to a 10# reset. I will workout A/B 2x a week.

Workout A:
Back Squat - 10x3
Strict OHP - 10x3
Lat Pulldown - 4x8

Workout B:
Deadlift - 10x3
DB Press - 10x3
DB Row - 4x8

Current working lifts at 10 x 3 w/ 60 second rest:
Back Squat - 225
Strict OHP - 155
Deadlift - 225
DB Bench - 100


Cardio:
Initially: fasted, first thing in morning, 30 - 60 minutes w/ yohimbine and caffeine.

As I get more keto acclimated and my work capacity increases, I will start to add elliptical work (running hurts knees) to the end of my workouts for an intense 7 minutes. By the time I am doing 4x8, I want to get back into 5 minutes on the elliptical between movements. E.g. squat -> elliptical -> bench -> elliptical -> pull down -> elliptical.

[BobLobLawLawLog]

4 September

Walked 42 minutes @ 3mph on treadmill

Workout B:
Snatch Grip Deadlift - 10 x 3 @ 225 EMOM. Finished strong. Will finish up this week at that weight and move up next week.
DB Press - 8 x 3 @ 100 DB (each) EMOM. A little soreness in my elbow. Decided to stop early.
DB Row - 4 x 8 @ 100 DB 60 second rest. First 3 sets were good. Could not finish the 4th.

Protein | Fat | Carb | Cal
139 | 137 | 31 | 1931



5 September

Walked 40 minutes @ 3mph on treadmill

Workout A:
Low bar squat - 10 x 3 @ 225 EMOM. Good weight....rough.
OHP - 7 x 3 @ 155 EMOM. Hit movement failure on 7th set, struggled for last 2 reps.
Pulldown - 4 x 8 @ 140 DB 60 second rest. Good weight.

Protein | Fat | Carb | Cal
168 | 140 | 31 | 2058

[BobLobLawLawLog]

Back at it after a string of 12+ hour days.

12 September

Walked 40 minutes @ 3mph on treadmill

Super dehydrated today. Maybe 1/2 gallon at work when normally I drink 1+

Workout A:
Low bar squat - 10 x 3 @ 235 EMOM. I had an existential crisis finishing.
OHP - 7 x 3 @ 155 EMOM. Hit movement failure on 4th set, push pressed 3 more sets and could do no more.
Pulldown - 4 x 8 @ 140 60 second rest. Good weight.

Protein | Fat | Carb | Cal
166 | 142 | 29 | 2058

13 September

Walked 0 minutes @ 0 mph on treadmill

Workout B:
Snatch Grip Deadlift - 10 x 3 @ 235 EMOM. Strength is coming back...thanks muscle memory.
DB Press - 10 x 3 @ 105 DB (each) EMOM. Good weight. I won't advance for a little while as I don't 'own' the weight yet, but my reps are all clean/solid.
DB Row - 4 x 8 @ 105 DB 60 second rest. 4th set was a struggle.

Protein | Fat | Carb | Cal
166 | 150 | 30 | 2134



14 September

Walked 37 minutes @ 3mph on treadmill

Workout A:
Low bar squat - 10 x 3 @ 235 EMOM. Will probably up weight next week. Did a heavy single (275) as part of warmup. Felt light, maybe had another 15 - 20# in me before I started questioning life.
OHP - 10 x 3 @ 155 EMOM. Hit movement failure on 7th set, easy push press with controlled decent for last 3. My max is 195 (tested not calculated). 85% gives me 10lbs of growth before I am butted up against a wall.
Pulldown - 4 x 8 @ 140 60 second rest. Feeling light. 4th set I can feel fatigue set in but the first 3 are easy. Thinking of pyramiding down.

Protein | Fat | Carb | Cal
179 | 149 | 19 | 2058

[BobLobLawLawLog]

15 September

Today was rough. I woke up at 3 AM for work and did't get home until 7:20 PM.

Walked 30 minutes @ 3.5 MPH on treadmill

Protein | Fat | Carb | Cal
194 | 174 | 36 | 2488

16 September

Workout B:
Snatch Grip Deadlift - 1 x 3 @ 275, 10 x 3 @ 245 EMOM. Still "easy" for heavy.
DB Press - 10 x 3 @ 105 DB (each) EMOM. Good weight. I won't advance for a little while as I don't 'own' the weight yet, but my reps are all clean/solid.
DB Row - 4 x 8 @ 105 DB 60 second rest. 4th set was a struggle. Thinking of changing to 90 second rest periods.

Protein | Fat | Carb | Cal
112 | 160 | 34 | 2026

[BobLobLawLawLog]

17 September

In bed/laying down all day. Was sick and slept weird. Where my glute ties into my lower back hurts a lot. Standing up is an issue. Also, I have an problem with over eating on days I am sedentary.

Protein | Fat | Carb | Cal
192 | 142 | 45 | 2223




18 September

Doing a lot of trigger point work and stretching my back.

Walked 66 minutes @ 3.5 MPH

Protein | Fat | Carb | Cal
187 | 69 | 41 | 1534