Atomic's accountability log : Road to 150lbs

[atomicbbgum]

Made a thread in the misc. This is where I will be logging my nutrition, workouts and progress. Join and comment if you want, will appreciate the support. Wish me luck!

[atomicbbgum]

Today's workout:
Leg press
1x8 200lbs
3x8 300lbs
Stiff leg deadlifts
4x8 135
Incline bench press
3x5 95lbs
Row flt
4x10 50lbs
Cable flys
4x10 80lbs
Preacher curls
4x10 15lbs

Todays nutrition

BF
3 eggs, 2 slice thick cut bacon, coffee with 2 packets of splenda and 2tbsp heavy cream
Lunch
2 cups of plain cole slaw, 4tbsp sour cream, 6oz chicken breast, salsa
Pre-workout
Caffeine pill, 1tsp creatine, 1.5tsp aminos
Dinner
5oz burger patty, iceberg salad, 1/3 tomato, 1/2 hass avocado, 1 dill pickle, 2 pickled jalapenos, 2tbsp mayo, mustard and ketchup, 2 slices of cheese

Macros-
Fat- 99g fat 122g prot 15g net carbs
1,362 calories
Weigh in today (after breakfast) 316lbs

[lukepeter]

Oh lord, whenever I stray into a ladies cut log I get palpitations considering their macro allowances

I won't wish you luck, but all the discipline in the world...

[atomicbbgum]

Oh lord, whenever I stray into a ladies cut log I get palpitations considering their macro allowances

I won't wish you luck, but all the discipline in the world...

Lol thank you, just starting and seeing where it goes

[atomicbbgum]

Squats
2x8 95
2x6 115
2x4 135
2x3 155
2x2 185
Bench
Bar x12
1x10 95
1x8 105
1x6 115
1x4 125
1x2 135

Been eating like shet, skipped some meals, haven't kept track, depression was setting in really bad today, specially with lack of decent sleep, got to the gym, gave it my all, got 2 PRs and immediatly felt like shet after. It was an amazing workout.

[atomicbbgum]

Deadlifts
2x8 135lbs
1x6 165lbs
1x4 185lbs
1x2 225lbs
1x1 245lbs
Incline bench press
3x5 95lbs

What a shet week it has been. Depression has gotten the best of me. Over ate some days, under ate others, just all together garbage. Hate feeling like this, hopefully it will pass soon. Got a new PR so there is that.

[atomicbbgum]

Squats
1x5 95lbs
1x8 135lbs
1x5 165lbs
1x3 185lbs
1x1 200lbs
Bench Press
1x10 95lbs
1x8 105lbs
1x6 115lbs
1x4 125lbs
1x2 135lbs

1mi elliptical
2mi bike

I am pooped.

[atomicbbgum]

Stiff leg deadlifts
3x8 135lbs
Incline hack squat thingy
4x10 90lbs
Incline bench press
3x5 95lbs
1mi elliptical 13min

Today I drank a monster instead of my pw and I am fukken nauseous. Shrinking but havent weigh myself yet.

[atomicbbgum]

Today's workout fukken sucked
Squats
1x5 95lbs
1x8 135lbs
1x6 155lbs
1x2 185lbs (failed set of 4)
Bench
Bar x12
1x10 95lbs
1x8 105lbs
1x6 115lbs
1x2 125lbs (failed set of 4)
Elliptical 1mi
Bike 1mi
I was nauseous for most of the workout, I credit that to the sugar free monster I had instead of my PW. My strength is about to take a dip since I just cut my calories to 1600 and will be trying my darnest to track everything I shove in my mouth. Weigh in on Sunday... oh buddy...

[atomicbbgum]

Todays workout was ok-ish
Deadlifts
1x8 135lbs
1x6 165lbs
1x4 225lbs
1x2 245lbs
Incline bench press
3x5 100lbs
Lat pull downs
5x5 100lbs
Weighted crunches
4x15 20lbs
1mi elliptical
Sweating my ass off here

[atomicbbgum]

No legs today
Bench press
1x10 95lbs
1x8 105lbs
1x6 115lbs
1x4 125lbs
1x3 135lbs
1x2 140lbs
Cable rows
4x10 80lbs
Military press
1x12 40lbs
5x8 50lbs
Abductor isolator
5x20 40lbs
1.5mi elliptical

[atomicbbgum]

Havent gym since last friday, probably wont gym until next monday since baby is sick, husband is sick and got a pretty nasty toe injury. I nearly gained all the weight I had lost back, damn depression and lack of self control. Started calorie counting today. I am damn well determined to not be a whale by my 30th birthday. I think I might need to either see a Doc about my ED and depression.

[YaBoyNiall]

Good luck!

[atomicbbgum]

Good luck!

Thank you!

[atomicbbgum]

Back to the temple
Warm up
5min elliptical

Squats
1x8 95lbs
1x6 105lbs
1x5 115lbs
1x4 125lbs
1x3 135lbs
1x2 145lbs
1x1 155lbs

Squats felt heavy today, lost 11lbs since last time I lifted, I know my strenght is gonna dip before I can pick it back up, is either keep hitting PRs and be fat or lose some strenght and be lean. Be lean it is.

Bench
1x12 bar
1x10 95lbs
1x8 105lbs
1x6 115lbs
1x4 125lbs
1x1 135lbs (failed set of 3)

I'm glad my bench didn't dip too low

Cable rows
4x10 80lbs

Threadmill
21min 1.17mi intermitent walk/run 3/6 pace

I'm fukken tired.

Started keto last week, as mentioned above lost 11lbs of what I'm 100000% sure is water weight and bloat. Smaller measurements tho.

[NoCarbsNoSugar]

Great job on this log so far.
Keep it up!

South Carolina?
Funny thing, we are on the last day of a longer vacation, part of which was spent in SC.

Went to Myrtle Beach first but didn't like it there - too much garbage for a family with kids.

Moved down some and ended up renting a neach house at Garden City Beach. That was awesome. Stayed five days and enjoyed every minute of it.

Best of luck with your log.

[atomicbbgum]

Great job on this log so far.
Keep it up!

South Carolina?
Funny thing, we are on the last day of a longer vacation, part of which was spent in SC.

Went to Myrtle Beach first but didn't like it there - too much garbage for a family with kids.

Moved down some and ended up renting a neach house at Garden City Beach. That was awesome. Stayed five days and enjoyed every minute of it.

Best of luck with your log.

Thank you! I've never been to Myrtle Beach, but the best beaches near us is St Helena near Beaufort and Tybee Island in Georgia. I recomend Tybee 100% next time you visit!

[NoCarbsNoSugar]

Thank you! I've never been to Myrtle Beach, but the best beaches near us is St Helena near Beaufort and Tybee Island in Georgia. I recomend Tybee 100% next time you visit!

Thanks.
Not familiar with SC all that much.
We usually visit NC about once a year.
Stayed at the ocean in SC instead of Florida for the first time this year. Liked it much better for sure!

[atomicbbgum]

Didn't lift last friday, have been feeling a bit on the lethargic side for a bit trying to get back into ketosis. I did however lose enough weight went from 321lbs to 299.8 in two weeks so thats a huge plus.

[atomicbbgum]

Elliptical 5min 1/2 mile

Deadlifts
135lbs 1x8
155lbs 1x6
185lbs 1x5
205lbs 1x5
225lbs 1x3
Failed set of 1x1 of 245lbs

That's it. Lost 21lbs and still kept some of my strenght. I been trying to not lose too much of it, gonna have to make my own workout routine since I can't keep up with the hubby anymore. Feels good to not be 300lbs anymore.

[atomicbbgum]

Bench
1x10 95lbs
1x8 105lbs
1x6 115lbs
1x3 125lbs
1x1 135lbs
Cable rows
4x8 90lbs
Cable flys
4x10 90lbs
Curls
4x10 15lbs
Lat pull downs
4x10 90lbs

1mi 15min elliptical

Tmi but period bloat is gone and aparently lost 1.5in on waist. Good ****.

[atomicbbgum]

Weeeaaaakkkk asss fukkkk

Squats
1x5 95lbs
1x3 115lbs
3x3 135lbs
Shet felt sooo heavy... my lifting belt fits loose now, so gotta adjust it, unsure if weak because belt or weightloss

Seated calf raises
4x12 45lbs
Ham curls
4x12 70lbs
Leg extensions
4x12 50lbs
1 mi elliptical 16min

Came to the gym super late, haven't eaten enough, all together bad workout day. Lowered my cal intake from 1800 to 1500, not sure if this is gonna work, been starving all day. But all my clothes fit loose.

[NeillC]

Todays nutrition

..., coffee with 2 packets of splenda and 2tbsp heavy cream

I shifted from 1/4 of a cup of 2% milk (what my family uses so we have it) to 2TBS of half and half to 1TBS of H&H. I did this so I decrease the carb cals at the expense of stuff that I have to hit in my macros.
I assume heavy cream is another step in this direction. How do you like coffee with heavy cream? I like the H&H just as good as the milk.

[atomicbbgum]

I shifted from 1/4 of a cup of 2% milk (what my family uses so we have it) to 2TBS of half and half to 1TBS of H&H. I did this so I decrease the carb cals at the expense of stuff that I have to hit in my macros.
I assume heavy cream is another step in this direction. How do you like coffee with heavy cream? I like the H&H just as good as the milk.

Tastes just as good, a bit more creamy, my go to now is 1tbsp of heavy cream and 1tbsp of butter, throw it in the blender so it doesn't get all the fat on the top, it actually creams and foams really nicely.

[GunsNsteak]

You are doing this the right way. Keep up the good job and don't worry about strength loss while cutting. Yes I deal with depression and when depressed you want to binge so I know how you feel. I was recently a few years ago 321 I think. Not much done since then. I got to about 260 and gained it all back. Keep your motivation and don't quit thinking of your goal. You have it going already just keep killing it. Nice job once again. 22 lbs lost is awesome.

[atomicbbgum]

You are doing this the right way. Keep up the good job and don't worry about strength loss while cutting. Yes I deal with depression and when depressed you want to binge so I know how you feel. I was recently a few years ago 321 I think. Not much done since then. I got to about 260 and gained it all back. Keep your motivation and don't quit thinking of your goal. You have it going already just keep killing it. Nice job once again. 22 lbs lost is awesome.

Thank you so much! I needed that today. You also got this brah, getting that willpower and sticking to it is hard but is worth it!

[atomicbbgum]

Deadlifts
1x8 135lbs
1x6 155lbs
1x5 185lbs
1x3 225lbs
1x1 245lbs
1x1 255lbs PR
Goodmornings
5x5 95lbs
Paused squats
3x5 95lbs
I only did this because the dude squatting next to me kept racking weight on his bar and not even doing a quater squat, more like lightly bending his knees while grunting.
Paused bench
3x5 95lbs

Today was a good lifting say, not so much food wise, my mom gave me some meat that she forgot to tell me was cooked with potatoes, hopefully it wont kick me out of ketosis. Tomorrow is weigh in and measurements.

[atomicbbgum]

Forgot to weigh myself as soon as I woke up. This is after my 20oz bulletproof coffee and a couple of water bottles. Still feel it should be lower.... will take measurements when husband gets home.

[atomicbbgum]

Today's workout

Bench
Barx12
1x5 100lbs
1x3 110lbs
1x1 120lbs
1x1 135lbs *forced*
4x8 95lbs
Seated cable flys
1x8 100lbs
4x10 80lbs
Rope pulldowns
4x10 70lbs
T-bar rows
5x8 35lbs

Elliptical
1mi 13:23min
Stationary bike
1mi 6:08min

Haven't had enough to eat but even though I failed the bench it was a good workout. Feel smaller all togheter, clothes feel looser and fit better in smaller places. Need to take measurements today.

[atomicbbgum]

Birthday weekend, didn't workout Friday nor Saturday and it was a "cheat" weekend. Tried to keep to a minumum and not over do it, still regret a lot of the food choices made. Back on track today.