I just ate an Avocado, am I keto?

[Plateauplower]

Saturday 1/27/18
203.8 lbs

Going to be a more mild day around 43* so will get out for the Adventure tiger hike to wear the pup and kids out, get some propane for the grill for grilling up some boneless skinless chkn thighs slathered in Franks red hot, and probably get some things done around the house / yard. Have some steaks to cook too, but they are top sirloin and pretty lean so those will go in the broiler.

M1 7:15am
4 eggs, 3oz ham
450 cals / 39g Pro / 29g fat

* hour or so steep hills hike.

M2 12:15pm (850c/85p/49f)
5oz chkn b, 5oz spinach, 15ml olive oil & apple cider vinegarett
400 cals / 46g Pro / 20g fat

* couple hours yard work

M3 4:15pm (1400c/158p/73f)
8oz top sirloin, 6oz olive oil & butter garlic mushrooms
550 cals / 73g Pro / 24g fat

7:15pm (2200c/178p/108f)
800c/20p/35f

———————————

Sunday 1/28/18
203.6

Avg weight is 204.16 for the week for a loss of 2lbs from last weeks avg of 206.1

M1
8oz spicy chkn thighs
475c / 60g Pro / 25g fat

M2 (1075c/142p/52f)
9oz top sirloin, 6oz olive oil & butter garlic mushrooms
600 cals / 82g Pro / 27g fat

M3 (1725c/195p/97f)
4eggs, 2oz cheddar, 3oz ham
650 cals / 53g Pro / 45g fat

[Plateauplower]

Monday 1/29/18
204.6 Lbs

Slight uptick in scale weight, water I'm sure. Decent session, shoulder continues to feel more stable and I'm starting to cautiously load it a little more. Hopefully if I'm careful it will continue to improve.
5:05-6:25am (80min /39 sets)

BB Bench
135x10
185x8
225x5
245x4
245x4
245x8 (SS)
275x4 (SS)

SS WIth

BB Rows
135x10
185x8
235x6
235x6
235x6
185x8
--------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9

SS WIth

HS Preacher Curl (PWO)
70x10
75x10
75x10
75x9
----------------
Lat Pulldowns
160x10
180x10
180x10
200x8
200x8

SS With

Landmine SHoulder OPress (PWO)
35x10
45x10
55x10
55x8
55x8
------------
DB Flys
50sX10
50sX12
50sX10

&

DB Laterals
10sX25
15sX20

&

DB Hammer Curls
30sX10
35sX10

------------------
M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:30am (900c/93p/41f)
leftover meats - 3oz tip roast, 4oz meatloaf, 2.5oz avocado
500 cals / 51g pro / 25g fat

M3 1:15pm (1375c/153p/66f)
8oz spicy chkn thighs
475cals / 60g pro / 25g fat

M4 5:15pm (1900c/189p/110f)
4eggs, 2 slices Colby jack, 14g olive oil/butter mix, fishoil
525 cals / 36g Pro / 44f

[Plateauplower]

Tuesday 1/30/18
203.4 Lbs

Got in and put in some work. Wasn't very systematic in my approach, kinda trying to feel my way into a good spot with working sets with the little strength loss I'm dealing with. I guess 335 feels okay on squats, guess I'll start around there and work up... Deads meh, after squats they suck, I'll have to acclimate myself to them and find a way to get myself jacked up for them, pretty much just tugged at the bar today...

getting leaner, gonna be looking good for my "Daddy daughter" dance with my 6yo in a few weeks .

Squats
135x10
225x5
315x5
335x5
365x3
335x4

-------------
Deadlift
225x5
315x5
405x5
425x3
365x5
365x5
---------------
Leg Extensions
130x12
150x10
150x10
150x10
150x10

SS With

Leg Curls
95x12
110x10
110x10
110x9
110x8
--------------
Sit-ups
BWx25
BWx25
-------------

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:45am (800c/114p/28f)
8oz lean sirloin steak -broiled
400 cals / 72g pro / 12g fat

M3 2:00pm (1200c/152p/54f)
6oz orgasmic spinach, 4oz chkn b, 22ml infused olive oil,
400 cals / 38g pro / 26g fat

M4 5:15pm (1800c/209p/92f)
10oz fresh salmon filet -yum yum stuffed like a bear getting ready to hibernate.
600 cals / 57g Pro / 38g fat

A little higher on protein and lower on fat today. Will likely adjust a bit tomorrow. Main goal is to hit minimums though, and to not be starving all day, so all is well.

[Plateauplower]

Wednesday 1/31/18
201.6 Lbs

Big drop on the scale, likely to bounce up a bit due to water fluctuation/sodium intake. Hard to say what my "walking around" weight would be right now, judging by my abs probably around 208ish when not depleted due to glycogen and corresponding water. I should definitely hit 200 on the scale by mid Feb though. Went in for some cardio and shoulder rehab and it was decent, feeling great.

Ticker Time on the Treadmill (4-5 incline /4-4.1 mph)
60 Min / 4.1 Mi / 700 cals

Shoulder health:
face pulls - many
band external rotations - lots


M1 6:45am
30g whey, 45g ground flax, 15g powdered greens, 5g matcha green tea, multis & 2g fishoil
400 cals / 35g pro / 21g fat (*19g fiber)

M2 9:15am (850c/82p/49f)
6oz beef roast, 2.5oz avocado
450 cals / 47g pro/ 28g fat

M3 2:00pm (1300c/127p/76f)
6oz spicy grilled chkn thighs, 2oz avocado
450 cals / 45g pro/ 27g fat

M4 5:00pm (1900c/181p/112f)
4 Free range eggs, 6oz uncured spiral ham
600 cals / 54g Pro / 36g fat

[Plateauplower]

Thursday 2/1/18
202.4 Lbs

Decent session, made some progress on DB presses, since my shoulder seems to be rapidly improving. Not sure if its related to being on Keto like diet or whatever else but seems coincidental that within a month of increasing my fat macro it is rapidly improving, happy about that after essentially a wasted 9 months of training. After my hard work, I did a bunch of volume, not that it was all that meaningful, but I was really enjoying my time in the gym today. I continue to feel great, despite being in a steep deficit and fat is just falling off of me. It is getting to the point now where the changes are coming faster which is always fun, and motivating.


Didn't do biceps today, I'll start doing those on leg day with abs, so I have stuff to do between leg sets instead of just thinking about how much I hate training legs


5:05-6:25am / 80 Min / 37 sets

DB Bench
60sX12
70sX10
80sX10
90sX8
90sX8
90sX8

SS W1th

DB Rows
80sX10
100sX10
100sX10
100sX10
100sX10
------------
Pullups (Various, chins and WG)
BWx10
BWx10
BWx10 (9+1)
BW9
BW9
BWx8

SS With

Landmine Shoulder Press (unilateral -PWO)
35x10
45x10
55x10
65x8
65x7
--------------
Dips
BWx10
BWx8
BWx8
BWx8

SS With

DB Flys
50sX10
50sX10
50sX10
----------
EZ Skull Crushers
80X8
90x8
100x8
100x7

SS With

DB Lateral Raises (These are feeling better-couldn't lift my arm in the motion for the last 7 months) Also added some bent over rear delts at the end...
10sX25
15sX20
15sX15
15sX15

M1 7:00am
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:00am (875c/90p/46f)
6oz beef roast, 3oz avocado
475 cals / 48g pro / 30g fat

M3 1:00pm (1350c/135p/75f)
6oz spicy grilled chkn thighs, 2.5oz avocado
475 cals / 45g pro/ 29g fat

M4 4:45pm (1900c/185p/110f)
8oz salmon, some pork rinds for some crunch
550 cals / 50g Pro / 35g fat

[Plateauplower]

landmine work

Hey what do you mean by ticker time on the treadmill?

Ive actually recommended my gym take everything else out just a landmine device no bars, no weights, no squat rack. If you can't do it on the landmine, it don't need dun.
Ticker time meaning good for my heart aka ticker

Looks like an awesome upper session! Sounds like keto is doing very well for you buddy, great to read along and see all the benefits you are experiencing!

Ya I wish a would have done this a awhile ago, its like magic for me. Finding it very enjoyable both in food choices and how I feel and how easy it is to maintain a deficit without my wife wanting to strangle me in my sleep. Things are going well, cannot express how happy I am that my shoulder is improving, I was starting to just accept that it was fuked permanently, and that made me a little sad and usually frustrated.

TGI Friday! 2/2/18
201.6 Lbs

Went in and put in my reps on legs, sprang a leaky nostril on my third set of squats, likely because its so cold and dry, not too much blood though just a few drips. I'm actually surprised I'm not bleeding right through my skin eating 32g of fish oil with my delicious fatty salmon for dinner. I've read that Eskimos that eat their traditional (keto) diet of primarily cold water sea life have a much higher rate of bleeding to death from traumatic injury due to their blood being so thin from all the fish oil...

Anyway session was decent and feeling great (especially now that its over) .

Squats
135x10
225x8
315x8
315x8
335x5

SS WIth

BB Curls
85x10
85x10
85x10
95x8
95x8
--------------
Leg Press
360x10
450x10
540x10
590x8
590x8

SS With

RDLs
135x10
225x10
275x8
295x8
295x8
--------------
DB Hammer Curls
30sX10
35sX10
40sX8
40sX8
40sX7

SS Withh

Decline Situps
BWx25
BWx25
BWx25
------------------

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 10:00am (875c/90p/46f)
6oz beef roast, 3oz avocado
475 cals / 48g pro / 30g fat

M3 1:00pm (1375c/152p/72f)
8.5 oz spicy grilled chkn thighs
500 cals / 62g pro/ 26g fat

M4 4:45pm (1750c/185p/96f)
3 eggs, 3oz ham , 2g fishoil
375 cals / 33g Pro / 24g fat

M5 6:15pm (1900c/200p/102f)
480ml almond milk, 10g greens powder, 15g whey &casein mix
150 cals / 15g Pro / 6g fat

[Plateauplower]

Saturday 2/3/18
200.4 lbs
Weighed 2 hours later than normal, so that accounts for a few more ounces of water loss.

No big plans for the day, or weekend for that matter, it’s going to be cold and windy today and snowing tomorrow.

Might go to the gym and get a little cardio in since I’m only doing it on Wednesday with my current upper lower split. Grabbed another fresh salmon fillet, looking forward to that.

Cardio Treadmill LISS / HIIT
60 min / 4.25mi / 700 cals

M1 8:30am
4 eggs, 3oz ham, 2g fishoil
450 cals / 39g pro / 29g fat

M2 11:30am (925c/89p/56f)
6oz tip roast, 6oz sautéed garlic mushrooms in 15g butter/olive oil
475 cals / 50g pro /27g fat

M3 4:45pm (1450c/138p/86f)
8oz salmon, 4.5oz spinach with 30ml apple cider vineggarett
525 cals / 49g pro /30g fat

M4 6:00pm (1800c/181p/102f)
45g chocolate whey brownie, 12g PB2, 240ml almond milk, 15g walnuts
350 cals / 43g pro /16g fat

[Plateauplower]

Sunday 2/4/18
200.4 lbs (normal weigh-in time)

Numbers for the week are good, average weight for the week is 202.06 for a loss of 2lbs from last weeks average of 204.14 at an average daily intake of 1875 cals. Next week looks like it could be a big scale loss considering I seem to be holding at just over 200 now.

I usually stick at 200 a bit, but I don’t see that being the case unless I change something. What’s really weird is my maintenance was around 2500-2600 @ 205-210 range, and according to consistent scale loss my TDEE has actually increased to 2800-2900 which is absurd, 3000 cals is dreamer bulk territory for me. I can only guess that based on how I feel my hormones were tanked a little from running fats too low, and my NEAT has increased, because I have a LOT more energy.

Anyway it’s good stuff, and I’m enjoying it. Weight belt for heavy squats/deads is down 3 notches to the smallest hole, and considering how easy this is, I’ll be drilling another hole or two or ordering another custom belt from “Best Belts”. I will eventually introduce more carbs, primarily added veg, but I can see myself easily staying pretty lean like this because FOR ME, it is long term sustainable. Usually by the time I approach 10% BF range I’m so burned out and feel crappy I’m just done with dieting. I’m not there yet, upper abs are getting there but lower stomach fat hangs on until the end. I don’t think it’s going to be too hard on me to get pretty lean the way things are moving right now. Hopefully I’ll continue to regain lost ground as well on presses that declined from 9 months of a shoulder issue, since that is rapidly improving.

The snow is arriving a little late today, starting now, hopefully will come down hard and heavy so we can get the kiddos out sledding. Also need to restock whey supply since vitamin shoppe is having BOGO 1/2 off sale on their house brands which pretty much matches ON in everything I see. I like having whey on hand and the easy on the go of just add water to shaker cup of whey, milled flax seeds and whatever else I throw in there...great for post WO meal on the go when I have a busy morning at work and don’t have time to make a meal.


M1 6:00am
4 poached eggs over 3oz spiral ham crumbles 2g fishoil
450 cals / 39g pro /29g fat

M2 9:30am (950c/85p/61f)
8oz leftover salmon, a few pork rinds
500 cals / 46g Pro / 32g fat

M3 1:45pm (1400c/160p/86f)
8oz top sirloin Steak, 6oz garlic butter mushrooms
550 cals / 75g pro / 25f

M4 6:00pm (2050c/230p/118f)
Roasting a pair of chickens, - forgot how much that sucks, what a PIA. Also left a paper towel inside one of them, oops...Good thing I only have 6 more
8oz chkn breast with skin, 4.5oz spinach salad with feta 15g walnuts.
650 cals / 70g Pro /32g fat

My old normal on protein for dieting with almost double the fat. Seems like a refeed at deficit calories. Should be good for heavy upper day tomorrow.

Totals: 2050c/230p/118f)

[Plateauplower]

copy pasta

On 1800-2000 cals I'm sure you're going to see a whoosh and shoot well under that 200lb mark ... can't imagine with a solid 200lbs BW and probably 170 lean mass that you aren't well under your TDEE. Nice that the belt is on it's lowest notch ... looks like you might have to buy yourself a new gift

LOL not today, had a little uptick today, but that just means another drop is coming, looking leaner, feeling lighter. Ya by my math I should be in around a 750 cal/day deficit, but that obviously fluctuates to some extent. Its still cold here so my TDEE will increase a little in the spring when I am a little more active and can get outside at lunch for walks etc, which should coincide with my TDEE dropping due to being lighter.

Monday 2/5/18
201.6 Lbs

Good session, made some "progress" regaining lost ground on bench, just a little but I'll take what I can get especially on bench in a deficit. Felt pretty good during the session.

5:05-6:20AM 75 Min / 38 sets

BB Bench
135x10
185x5
225x5
245x5
245x4
245x4
275x1(just for fun, went up easy)
275x5 SS
275x5 SS

SS With

BB Rows
135x10
185x8
235x7
235x7
235x7
235x7
185x10
---------------
Landmine Shoulder press (PWO)
35x10
45x10
55x10
60x8
60x8

SS With

Lat Pulldowns
160x10
180x10
200x8
200x8
200x8
--------------
Dips
BWx10
BWx9
BWx8
BWx7
BWx8

Tri Set with

DB Laterals
10sX20
15sX20
15sX20
15sX20

Tri Set with
DB Flys
50sX12
50sX12
50sX10

Couple sets of DB tricep presses at the end...
--------------------------------

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:00am (875c/89p/46f)
6oz beef roast, 3oz avocado
475 cals / 47g pro / 30g fat

M3 1:15pm (1300c/135p/68f)
4.5oz spinach, 5oz chkn B, 16ml olive oil, 45ml apple cider vinegar "dressing"
425 Cals/ 46g pro / 22f

M4 5:00pm (1950c/188p/112f)
4eggs, 3oz ham, 6oz mushrooms -14g olive oil & butter, 1oz mozzarella / omelet
650 cals / 53g Pro / 44g fat

[Raidersfan13]

Great log man, i am finding this really helpful! Keep it up, and mind sharing that recipe for garlic butter mushrooms?

[Plateauplower]

Great log man, i am finding this really helpful! Keep it up, and mind sharing that recipe for garlic butter mushrooms?

Thanks, glad it’s helpful. I’m obviously not doing “keto” exactly, since I am running my protein percentage higher than traditional keto diets, but the main point of my macros and dropping carbs is for satiation. Carbs make me hungry AF. It’s working well for me though so far, finding it much more comfortable to eat at a deficit without being viciously hungry.

The mushrooms are really fast and easy.
I heat up a serving of butter (I’m using a butter olive oil blend - it’s real butter whipped with olive oil so it’s soft and is 90 cals/10g fat for 14g.

Heat the butter in skillet medium heat. Crush a few cloves of garlic in there (or a teaspoon or so of crushed). Let the garlic cook a little (1-2 min) then dump in mushrooms (6oz max per tablespoon/14g of butter) and stir them around with no lid on skillet until cooked. I usually add some salt and herbs toward the end of cooking. I cook them around 5-8 minutes I’m guessing, pretty much until they look “done” and some of the moisture evaporates.

They go great with steaks or about anything. They tasted even better before I used all of our dried basal and oregano from the garden, now I just toss some Italian seasoning in there with salt.

[Plateauplower]

Copy pasta over....

Not sure where you want to end, but this has the makings of "shredded" by summer (probably a lot sooner) written all over it!!!

Ya I don't have an "End goal" per se either. Better than the year before is usually the goal, and that shouldn't be hard, since last year sucked with the shoulder issue. The way this is working though, I could see myself getting pretty lean, no reason not to if it isn't negatively impacting my mood and "quality of life". Hard to say how I'll feel about that once I start getting to around the 10% range though, guessing things will change a little by then...

Great to see the bench moving in the right direction while the shoulder gets better! Really enjoying the notes on the diet, might even give it go in May because of your positive results!
3 notches on the belt is a ton of loss already. When I am lean I get down to my last hole on the belt but never had to drill one out yet. Just makes it

Ya I'm so thrilled the shoulder is getting better finally, its still a little sore after a day like yesterday but its doing MUCH better. LOL I don't think you need any diet modifications when you diet, jeez the fat just falls off of you. Your looking lean in vids still while eating and training for a meet, so I think you are pretty well dialed in on your food intake. Last hole is still plenty snug for now, so I have a month or so before I need to get the drill out. Keep in mind I ordered my belt when I was pretty fat(ter).

Excuses: so you're like a bear in hibernation then ... got to wait for spring to get active and lose that last bit of fat
Awesome to press an easy 275! And shoulders staying sweet

Pretty much, It's dark out when I leave and come home. No yard work to do other than a bit of snow shoveling and salting which Jacque usually has done before I get home anyway. I just come home and shower and veg until my bedtime around 8pm .

Hopefully by summer I'll be back to working 275 3x5 without slingshot, and slingshot will be for 315 and up only. Its a fun tool for a little overload on the triceps though.

---------------------

Tuesday 2/6/18
200.4 Lbs

Decent session. A little pissed at 455 deads, but whatever they just plain suck after squats no two ways about it. Last set of squats was pretty hard, but I got them with good form so Ill add 10lbs next week and continue working them up. Felt pretty good overall even though I kinda loathe heavy squat and deadlift day, feel like I accomplished something just getting it done.

Squats
135x5
225x5
315x5
335x5
335x5
335x5

SS With

HS Preacher Curl (PWO)
70x10
80x10
80x10
80x10
80x10
--------------
Deadlift
135x5
225x5
315x5
405x5
455x2 (wanted at least 3, set it down on 3rd )
405x5

SS With

DB Hammer curls (Slow)
30sX10
35sX10
35sX10
35sX10
---------------
Leg Extension
130x10
150x10
170x10
170x10

Tri Set with

Leg Curls
95x10
110x10
110x10
110x10

Tri set with

Decline Sit-ups
BWx25
BWx25
BWx25

-------------

M1 7:00am
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:00am (900c/89p/48f)
6oz beef roast, 3oz avocado, a fork full of homemade jardinière
500 cals / 47g pro / 32g fat

M3 1:45pm (1300c/135p/68f)
4.5oz spinach, 5oz chkn B, 15ml olive oil, 45ml apple cider vinegar "dressing"
400 Cals/ 46g pro / 20f

M4 5:00pm (2050c/195p/122f)
4eggs, 6oz spiral ham, 1oz cheddar (few pork rinds)
750 cals / 60g pro/ 54g fat

[Plateauplower]

Wednesday 2/7/18
200.6 lbs

Going to miss my Wed morning cardio sessions the next two weeks for some early starts at work ( scheduled the days so they wouldn’t interfere with my lifting split). I’ll Probably try to get some walking in for sure on those days. I’ve been bogged down with too much office work which doesn’t allow me as much field time and NEAT.

Supposed to have about a foot of snow by the weekend, which will be great for getting the kids out for some sledding etc. I’ll probably bring a backpacking stove and cooking kit to make them hot chocolate, I wonder how hot chocolate whey would be for myself . I should be seeing a drop on the scale soon I’m guessing.


M1 7:15am
6oz grilled spicy chkn thighs/fish oil
375 cals / 44g pro / 20g fat

M2 9:45am (725c/80p/42f)
4oz sirloin steak, 3oz avocado (chewing steak was like cardio, hope all of them aren't that damn tough)
350 cals / 36g pro / 21g fat

M3 2:15pm (1125c/126p/62f)
4.5oz spinach, 5oz chkn B, 15ml olive oil, 45ml apple cider vinegar "dressing"
400 Cals/ 46g pro / 20f

M4 5:30pm (1775c/186p/100f)
10oz fatty salmon filet, 4.5oz spinach with 45ml apple cider vinegar dressing
650 cals / 60g Pro / 38g fat

[Plateauplower]

Cross posted

Everyone loathes heavy squats and deads n the same day but pulling 455 is still alpha after a big squat sesh

Glad I'm not alone, ya 455 pulls were pretty hard, third rep was just below the knee and I set it down, might have grinded it, but second rep was RPE 9.

Awesome squats and deads Tim! 200.4! Sweet and steady scale movement buddy!

Trying to hold my ground, decided to drop down a little on squats and work reps instead jumping from 315 to 365 since 365 seems like a bit much at the moment for work sets. Hoping I can slowly work back up as my Deficit decreases itself. Scale has been stuck just over 200 for nearly a week, should break that 200 barrier soon though.

Thursday 2/8/18
200.6 Lbs

Pretty good session. Decided to bring my dip belt and a junky Oly DB handle I picked up at a yard sale or something (left that POS at the gym so I don't need to lug it back and fourth) and bumped up my DB rows and added weight to pull-ups. Using versa grips from the start on weighted pull-ups to avoid any elbow issues that I have had in the past from them. Bumped DB bench up, shoulder was a little "clicky" at first but seemed okay after warm up sets. 95s felt like a big jump though, and I'll be working those for a few weeks I'm guessing before I can make it to the end of the rack. First half of the session was the work and the second half was pretty much fluff, but it was fun nonetheless, kind of the reward for the hard work, and some added shoulder re-hab. picked up 20s to try for laterals and they were too much on the left shoulder, but considering I couldn't lift the weight of that arm without pain for a long time, 15s will be just fine for now. Haven't done hex press for awhile due to shoulder, they were okay but triceps were burning out and I didn't have the necessary MMC to get them to work well, likely try them again and try to get the feel for them back...

5:05 - 6:30am / 85 min / 38 sets

DB Bench
60sX12
75sX10
85sX8
95sX7
95sX6
95sX5

SS With

DB Rows
80sX10
100sX10
100sX10
115sX8 (oly handle)
115sX8
115sX8
---------------
Pull-ups (various grips)
BW+25 X 6
BW+25 X 6
BW+25 X 6
BW+25 X 6
BW+25 X 6
BW+25 X 6

SS With

Landmine Shoulder Press (PWO)
35x10
45x10
55x10
65x8
65x8
---------------
EZ Skull Crushers
80x10
90x10
100x9
100x8

Tri set with

Hex Press
45sX9
45sX9
45sX10
45sX9

Tri set with

DB Laterals
12.5sX20
15sX20
15sX20
15sX20
---------------
EZ Upright rows (slow)
60x12
70x10
70x10
-------------------
M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 10:00am (850c/94p/41f)
6oz sirloin steak, 2oz avocado, some homemade jardinière (olives, garlic, jalapenos, cauliflower, seasonings, oil)
450 cals / 52g pro/ 25f

M3 2:15pm (1250c/140p/60f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 45ml apple cider vinaigrette
400 cals / 46g pro / 19g fat

M4 5:30pm (1825c/190p/97f) about 38g fiber, 10g net carbs
8oz salmon fillet, 480ml almond milk, 15g powdered greens
575 cals / 50g Pro / 37g fat

[Plateauplower]

Friday 2/9/18
199.2 lbs

There it is, broke the 200lb barrier! Work got called off at about 4am due to the snow storm, so I’m sitting on a 4 day weekend! Unfortunately daddy daughter dance is canceled as well but daughter isn’t too upset, it will be rescheduled and we have snow to play in. Took it a little easier in the gym, dropping a set on RDLs and leg press just because I felt good enough, and I’ll be shoveling and climbing sledding hills today so don’t need to be wrecked. Should have screaming TDEE today .

Gym was empty. I was alone until about halfway through. Lifted 4Runner is like tank.

Squats
135x10
225x8
315x8
315x8
315x8

SS with

BB curls
85x10
85x10
95x8
95x8
95x8
——————-
Leg press
360x10
450x10
540x10
590x8

SS with

RDLs
135x10
225x10
275x8
275x8
—————
Sit-ups
BWx25
BWx25
BWx25

SS with

DB Hammer curls
30sX10
35sX10
40sX8
45sX6
——————————-

M1 7:00am
4eggs, 6oz spiral ham
575 cals / 54g Pro / 34g fat

Hour of snow shoveling while the kids and dog played in the snow. Lower back is fried.

M2 11:45am (950c/88p/60f)
6oz salmon, matcha green tea
375 cals / 34g Pro / 26g fat


M3 3:45pm (1450c/135p/92f)
6oz beef roast, 3oz avocado, a fork full of homemade jardinière
500 cals / 47g pro / 32g fat

M4 8:00pm (2450c/171p/110f)
2 beers with wife chkn wings (thighs)
1000c / 36p / 18g fat

[wildturkey]

subscribed

[Plateauplower]

subscribed

Welcome! Summertime down there in Aussie land, sounds pretty good to me about now.

[wildturkey]

Welcome! Summertime down there in Aussie land, sounds pretty good to me about now.

Yeah mate, the next 5 days forecast here;

(Temperatures are in degrees Celsius obviously)

[Plateauplower]

Yeah mate, the next 5 days forecast here;

(Temperatures are in degrees Celsius obviously)

https://i.imgur.com/uGHp00S.jpg

Nice. Well it’s about those temps here in Fahrenheit. And snowy. I know a few people in your area actually. One who is an MD stopped by my house last year when he was in for a medical conference. We hit a squat session in my home gym, ate wild game I killed and drank beer. I would fit in with bushman down there I think .

[wildturkey]

Nice. Well it’s about those temps here in Fahrenheit. And snowy. I know a few people in your area actually. One who is an MD stopped by my house last year when he was in for a medical conference. We hit a squat session in my home gym, ate wild game I killed and drank beer. I would fit in with bushman down there I think .

You would fit in just fine in straya, especially West

[Plateauplower]

You would fit in just fine in straya, especially West

Only problem is you guys have all those deadly critters. Watched some show about all the deadly animals there, was impressed. Even the only venomous mammal.

Saturday 2/10/18
199.4 lbs

Plan for the day is some sledding, and probably take a ride out to our hunting/fishing property to check up on my boats and let the dog run free for awhile. Doggo is loving the snow, he can finally dig without pissing me off . Maybe be he can pull the kids around on a sled. Wear him out and I won’t have to trudge up hills

* Snow is deep and sucks walking through, dog and kids had fun. Stopped by the store and grabbed stuff to make jardinière, and also scored some great deals on hot Italian sausage and a bunch of fresh herb covered tilapia fillets all approaching sell by date. Will freeze 5 packs of sausages and keep a few down to cook and probably eat my weight in fresh tilapia later .

M1 7:00am
4 eggs, 5 strips of bacon. 2g Fish-oil.
500 cals / 37g Pro / 38g fat

M2 11:30am (950c/84p/64f)
6oz beef shred, 2oz avocado
450 cals / 47g Pro / 28g fat

M3 4:00pm (1550c/155p/92f)
12oz herb & garlic tilapia, 6oz garlic butter mushrooms made with 14g olive oil butter, 3oz avocado
600 cals / 71g Pro / 28g fat

M4 6:30pm (1875c/187p/112f)
2 spicy Italian gourmet sausages
320 cals / 32g Pro / 20g fat

[Plateauplower]

Sunday 2/11/18
199.6 lbs

Weekly numbers aren’t too bad. Ended up with an average weight of 200.23 for the week for a loss of 1.83lbs from last week’s average weight of 202.06 on an average daily intake of 1990 cals/day. 2lbs per week would be a little fast now probably so I’ll be happy with 1.5-1.75 for the next 4-6 weeks.

Great day yesterday. Made 9lbs of jardinière, (5.8lbs veg, two 16.9 oz bottles of olive oil and a 16.9oz a bottle of apple cider vinigar) looks like about a two oz serving will net a serving of olive oil but I better do that math again with something that calorie dense. Smells really good, it needs to sit for a day or two but might use some today. Fingers are raw from peeling garlic and it was a lot of knife work cutting everything up really small.

Might hit the gym for a cardio session or just plan on more sledding taking care of it. Got a few more inches of snow last night. I’m done shoveling though, it will melt at some point.

Cardio LISS treadmill incline
60 min / 4.15mi / 715 cals

M1 8:30am
8oz herb & garlic tilapia, 2.4 oz homemade jardinière (wow! Amazing)
350 cals / 44g Pro / 18g fat

M2 11:30am (950c/100p/64f)
6oz beef tip roast shred, 4.4oz jardinière
600 cals / 46g Pro / 46g fat

M3 3:15pm (1425c/151p/91f)
4oz chkn b shred, 1 gourmet Italian sausage, 3oz avocado
475 cals / 51g Pro / 27g fat

*Hour of shoveling and tossing the kids into snow piles.

M4 5:30pm (1975c/219p/118f)
12oz garlic herb tilapia, 3oz jardinière, 3oz spinach salad with apple cider vinaigrette
550 cals / 68g Pro / 27g fat

[Plateauplower]

Paste over

Hey man congrats on breaking 200!

TY, back over today

Sounds like a winter wonderland down there Looks like sub 200 is here to stay!

Yea we have probably 15”-16” on the ground now. Running out of places to put it on the driveway. Back over 200 briefly today but likely back under after some coffee .

2/12/18
200.2 lbs

Decent session, didn’t feel very strong on bench today, it was a struggle to match reps, but they were hard last week too. Got some decent volume in though and punched the clock. Bumped B.B. Rows that was a plus.

Will be eating some tilapia for the next few days. I got 1/2 off some fancy herb and garlic fillets. They are outstanding and not being able to pass up a good deal I bought them all. So I’ll eat them...made some lean beef stew meat in the crockpot yesterday too it looks awesome. Lots of homemade Giardinera with olive oil to eat too, so that will be a staple as well. It’s really good.

BB bench
135x10
185x5
225x5
245x5
245x4
245x4
275x4ss
275x4ss
275x3ss

SS with

BB Rows
135x10
185x8
235x6
245x6
245x6
245x6
—————
Landmine shoulder press (pwo)
45x10
55x10
65x8
65x8
65x8

SS with

WG Lat pulldowns
160x10
180x10
200x10
200x10
200x8
—————————-
Dips
BWx10
BWx9
BWx8
BWx8
BWx8
BWx8

Tri set with

DB laterals
12.5sX20
15sX20
15sX20
15sX20

Tri set with

DB flys
45sX12
50sX12
50sX10
50sX10
——————————-
M1 7:00am
12oz tilapia, 4oz olive oil veg
600 cals/ 66g pro / 34g fat

M2 12:00pm (1000c/112p/52f)
4.5oz spinach, 5oz chkn b, 3oz avocado, apple cider vinegar dressing
400 cals / 46g pro / 18g fat

M3 3:15pm (1600c/157p/96f)
5oz beef stew meat, 4oz Giardiniera (spelled correctly)
600 cals / 45g pro / 44f

M4 5:15pm (2050c/197p/124f)
3 eggs, 3oz spiral ham, 1oz mozzarella
440 cals / 40g pro / 28g fat

[Plateauplower]

Well it was great while it lasted


What's jardiniere? I googled and got pictures of flower pots lol

Back down today .

Yea flower pots are very low cal and full of minerals

Actually I just cant spell for $hit and just let autocorrect fix it to what it thought, It should be Giardiniera. Its diced veg and peppers in olive oil. I put cauliflower, jalapenos, multi colored sweet peppers, carrots, celery, garlic and green olives in it. Its addicting, but

There's always that trade off between stability and mobility but you're handing solid weights now so it's sounding liker you're well on the healing path
What a beautiful pup! And nice job on the fencing



You'll be back below 200 soon ... I do worry about eating fish though when you live 1000 miles from the ocean
And benching sets @ 245 still looks plenty strong to me!

Yea shoulder is doing better its still a little sore but I'm beating on it pretty good, keeping the blood flowing with laterals etc. Its not as much of a limiting factor on bench really at this point, I am more careful in regard to form, but have lost some strength too. It'll come back. Ya dog is a nut, he's high energy, I wish he'd stop eating stuff that isn't food..... Fence turned out pretty good for a weekend project, had to make a jog in it to match the driveway angle. It was going to go straight, but I kept hitting my electrical conduit that feeds garage, so I had to adjust a little. Probably looks great from your house . Yea the fish was their fresh never frozen, no fish smell so pretty fresh hopefully. It had taken a journey to get to me, but half price and no stomach ache yet

Tuesday 2/13/18
198.8 lbs

Heavy day today. Didn't do a lot of volume and had to stop a little short of death reps because my lower back was still a little stiff from the amount of weekend shoveling. Got through it, glad its over .

Squats
135x5
225x5
315x3
345x5
345x4
345x4

SS WIth

HS Preacher Curls (PWO)
70x10
80x10
80x10
80x10
85x8
---------------
Deadlift
135x5
225x5
315x5
385x3
435x3
385x5
315x8 (Slow)

SS With

DB Hammer Curls
30sX10
35sX10
35sX10
35sX10
--------------
Leg Ext
130x10
150x10
170x10
170x10

SS With

Leg CUrls
95x10
110x10
110x10
110x10

And

Situps
BWx25
BWx25

----------------

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:00am (950c/90p/50f)
6oz spinach, 5oz chkn b, 4oz olive oil veg, 45 ml apple cider vinaigrette
550 cals / 48g pro / 34g fat

M3 1:30pm (1400c/143p/72f)
6oz sirloin steak, 3oz avocado
450 cals / 53g pro / 22g fat

M4 4:45pm (2000c/209p/106f)
12oz tilapia, 4oz olive oil veg
590 cals / 66g pro / 34g fat

[Plateauplower]

Wednesday 2/14/18 - Valentine’s day

197.4 lbs

Big drop on the scale, will likely bounce back up some, water fluctuation. Long work day today, with early start and staying late, but will be banking some double time off, so that’s a plus. Will miss cardio day, but will get some walking in anyway.

M1 7:00am
12oz herb & garlic tilapia, 2oz avocado
450 cals / 67g pro / 15g fat

M2 11:00am (900c/112p/45f)
5oz beef, 2oz olive oil veg
450 cals / 45g pro/ 30g fat

M3 2:45pm (1400c/157p/77f)
4.5oz spinach, 5oz chkn b, 4oz olive oil veg, 45ml apple cider vinaigrette
500 cals / 45g pro / 32g fat

M4 6:00pm (1900c/195p/112f)
4 eggs, 6oz mushrooms sautéed in 14g olive oil butter, 1oz mozzarella
500 cals / 38g Pro / 35g fat

[Plateauplower]

Thursday 2/15/18
198.6 Lbs

Decent session gained a couple reps on DB bench and they felt a little better than last week. Bumped LM presses up a nickel for a couple sets, gained a rep on weighted chins but hammer and pull-ups remained the same. Overall decent session, considering I was woke up to the dog throwing up one of my daughters socks at about 2:30am not sure why he feels the need to eat random things, or jump on top of me to regurgitate them, maybe he has some bird DNA and he's trying to feed me ...

5:05-6:25 / 80 min / 34 sets

DB Bench 95sX8 vid



DB Bench
60sX10
75sX8
85sX8
95sX8
95sX7
95sX5

SS With

DB Rows
80x10
100x10
115x8
115x8
115x8

--------------
Pull-ups (various grips)
BW+25X6
BW+25X7
BW+25X6
BW+25X6
BW+25X7
BW+25X6

SS With

Landmine Shoulder Press (PWO)
45X10
55X8
65X8
65X8
70X6
70X6
--------------
EZ Skull Crushers
80x10
90x10
100x9
100x8

SS With

DB Lateral Raises
15sX20
15sX20
15sX20
---------------
DB Hex Press
45sX8
45sX10

SS With

EZ Upright Rows
60X12
70X10

M1 7:15am
12oz tilapia 3oz olive oil veg
525 cals / 66g pro / 27g fat

M2 11:00am (950c/118p/47f)
6oz broiled sirloin steak, 2.5oz avocado
425 cals / 52g pro/ 20g fat

*Lunch walk - 30 min / 2 mi

M3 1:30pm (1400c/157p/74f)
4.5oz spinach, 5oz chkn b, 4oz olive oil veg, 45ml apple cider vinaigrette
450 cals / 45g pro / 27g fat

M4 5:00pm (1925c/205p/104f)
8oz salmon, 180g green beans
525 cals / 48g Pro / 30g fat

[Plateauplower]

Wow. You made it look easy just getting into position to start the exercise. That's an accomplishment right there ; )
Great job!!!!

I wish pressing them was as easy as flopping back with them

Very motivating to see all your progress, awesome the shoulder is better!

Yea, I am thrilled with the shoulder feeling better, it sucked trying to work around it for 9 months. Strength is slowly coming back despite the deficit so that's a plus. I still get some pain in certain ROM like putting on my coat or when my arm is extended back, but its feeling pretty stable now on flat presses.

Well, I'm totally inept at projects around the house so I'm very impressed with your fence building prowess : )
As for food, I always eat the out of date stuff ... hate to throw food out and as long as it smells OK I'll finish it
Always strong day when you can get heavy squats and deads out if the way

Ha ... love the idea of the dog giving you a Valentine's Day gift of regurgitated socks : p
And I'm with Mark ... great job on the DB benching and you make getting in to position look so easy and then go and rep those with such perfect range and form. Good work for the shoulder when you can get it

I've done a lot of construction type work when I was young working for contractors building houses etc, so I have a few rusty handyman skills I specifically search out the old food . I always buy deals on meat when its marked down and just freeze it in the giant deep freeze. I'm almost at capacity now, I had to stock up due to the deer not cooperating during deer season. Got the squats done again today, and done for the week. This dog is something else great with the kids and very protective though so that's a win.

Looking strong manhandling those 95's buddy! Scale just keeps moving too, excellent work!

Cruising along, I missed a lot of months of pressing, enjoying some progress finally even though I am just regaining lost ground. Should be on track to be pretty lean by the time summer rolls around.

Friday 2/16/18
197.6 Lbs

Pretty good day I guess, got through squats which today were both mentally and physically challenging, but just got under the bar and did them. Bumped RDLs and they felt solid. Everything else was good, a little progress was made on both the scale and on lifts so I cant complain...

Squats
135x8
225x8
315x8
315x8
315x8

SS With

BB Curls
85x10
85x10
95x10
95x10
95x10
--------------
Leg Press (PWO)
360x10
450x10
540x10
590x8
590x8

SS With

RDLs
135x10
225x10
275x8
315x6
315x6

------------------
DB Hammer Curls
30sX10
35sX10
40sX8
45sX6
45sX6

SS With

Decline Situps
BWx25
BWx25
BWx25

-------------------------
M1 7:00am
12oz tilapia 3oz olive oil veg
525 cals / 66g pro / 27g fat

M2 10:00am (950c/112p/50f)
5oz stew beef, 2oz avocado
425 cals / 46g pro/ 23g fat

M3 2:00pm (1475c/158p/74f)
4.5oz spinach, 5oz chkn b, 4oz olive oil veg, 45ml apple cider vinaigrette
525 cals / 46g pro / 27g fat

M4 5:00pm (2075c/216p/111f)
10oz salmon
600 cals / 58g Pro / 37g fat

[Plateauplower]

Paste over

I did some classes in wood work and metal work at school ... that was 40 years ago : p .... makes me absolutely useless. I know how most things work, and if not I try and find out, but when it comes to application and actually fixing things I'm a klutz : o
As for the dog ... I'm sure the kids love him : )
And not only are you squatting heavy volume twice a week you're throwing in either heavy deads or RDLs on the same day, so plenty of work being done in here Tim!

Lately I’ve become an expert at assembling very large LEGO sets, but some of my home projects turn into nightmares. Persistence and spending more than it would have cost to hire a professional usually results in getting them finished . I had to dig the post holes with a long crow bar to break up the rocky clay and scoop tiny bits out with a post hole digger, I was hating life during that project. All so we could let the new pup out on his own to destroy the yard and landscaping. Going to a two day split instead of full body is letting me get a lot more leg work in, nice change of pace.

Nothing easy about Sets of 8 on squats while dieting Sweet session Tim!

Nothing at all, I hate them legs are a little sore today, which is very rare. First set at 315 seemed the worst, I was really trying to justify not doing 3x8.

Long time no post...but Ive been lurking . Looking good in here!

Thanks for stopping by! Any shows planned this year?

Saturday 2/17/19
197.4 lbs

Not sure what the plan is today. Might get some cardio in this morning since I missed Wed for a long day of work. Wife and sister are supposed to take the kids to the zoo today around noon, I might sit that one out and take a nice long nap . Chopped a bunch of veg to make another batch of Giardineria it’s in brine now and will drain and add the seasonings and olive oil. Going to make some with fresh cilantro, it’s gonna be good.

Cardio treadmill mix / LISS & HIIT
60 min/ 4.4 mi / 700 cals

M1 9:00am
3 eggs, 2 turkey sausage, 1oz mozzarella
470 cals / 44g Pro / 33g fat

M2 12:00pm (1000c/90p/67f)
4.5oz spinach, 5oz chkn b, 4oz olive oil veg, 45 ml apple cider vinaigrette
525 cals / 46g pro / 34g fat

M3 3:30pm (1400c/146p/86f)
6oz roasted beef stew meat
400 cals / 56g Pro / 19g fat

M4 6:00pm (2000c/210p/112f)
60g Whey & casein mix, 30g milled flax, 15g powder greens, 480ml almond milk / pork rinds
600 cals / 64g Pro / 26g fat

[Plateauplower]

Thanks for letting me stop in!!!

Prepping but no def date-- been trying to pick a comp in late summer, but we are super busy... graduation, trip in July, trip to sturgis in Aug.... so, may just try to add some size and hit the stage in The spring.

Awesome! Sounds like an exciting summer ahead. Sturgis would be an awesome thing to experience, I had a modded up Harley for awhile. Sold it and my XR650 street legal dirt bike just before my daughter was born. I’m sure no matter what you decide for the comp it will go well. I’d imagine trying to diet during vacations would take some of the joy out of the trip (at least for me).

Sunday 2/18/18
196.8 lbs

Woke up at my normal weekday time probably get a nap at some point today, just because I can.

Not a bad week at all on paper. Average weight for the week was 198.1 lbs for a loss of 2.1 lbs from last weeks avg weight of 200.2 lbs. Average daily calories were nearly identical at 1990 cals/day which indicates my TDEE is still in the 2900-3000 range which is a few hundred calories higher than normal for me, interesting.

I was more precise tracking the macros and calories of the batch of giardineria than last time and the numbers are pretty close to what I was using. 2.8oz serving is 150 cals/15g fat. I went a little lighter on the garlic and added way more jalapeños and also cilantro. I was noticing a little garlic smell coming out of my sweat, great for keeping vampires and people away at the gym .

Going to take the crazy pupper to the dog park this morning and let him wrestle around for awhile. He came really close to getting one of the rabbits yesterday, he was just going a little too fast to make the cut and slammed into the bushes, then the kids trampoline, he is insanely fast agile but the fresh wet snow through him off .

He almost caught a bird in flight the other day love it when my wife forgets to turn off the Arlo before he goes out. I get lots of random vids of him pushed to my phone. Always entertaining.






M1 7:00
3 eggs, 2 turkey sausages
400 cals / 36g Pro / 27g fat

M2 11:00am (875c/91p/49f)
4.5oz spinach, 6oz chkn b, 2.8oz cilantro veg olive oil, 45ml apple cider vinegarette
475 cals / 55g Pro/ 22g fat

M3 2:30pm (1275c/140p/71f)
Leftover “surf & turf” 2oz salmon, 4oz roasted stew beef
400 cals / 49g Pro / 22g fat

M4 5:15pm (1750c/200p/96f)
8oz spicy grilled chkn thighs
475 cals / 60g Pro / 25g fat

M5 6:00pm (2000c/228p/110f)
30g chocolate whey brownie, 240ml almond milk 15g walnuts
250 cals / 28g Pro / 14g fat

[Plateauplower]

Doing great on the weight loss Tim. Meals sound really tasty and don't look at all like a bland cut diet ... nice steady drop on 2000 cals

Yea things are moving along well right now, I expect it to slow down some soon, but so far it’s been relatively painless eating at this steep of a deficit and I haven’t seen too much in regard to negative effects in the gym. Normally 2200 is my “spot” when I’m eating carbs, and I’m usually hungry and crabby frequently between meals. I feel good steady energy eating like this, and an additional benefit is not being a slave to bringing food or a shake with me everywhere because if I’m an hour or two past a normal meal time for me, I can just deal with it without being hangry. It’s nice, wife approves

Monday 2/19/18
198.0 lbs

Great day in the gym, no time constraints since I’m off work today. It started off a little slow but built momentum and felt like I could have just trained all day today. Bench was same number of working reps but got 5 on my second set instead of 4 but lost a rep on the last set. Made some progress, felt energized leaving the gym. Last few exercises just because I really didn’t want to be done.

5:05-6:35am / 90 min / 44 sets

BB Bench
135x10
185x5
225x5
245x5
245x5
245x3
275x4 SS
275x4 SS
275x4 SS

SS with

BB Rows
135x10
185x8
235x6
245x6
245x6
245x6
———————————-
Lat pulldowns
160x10
180x10
200x10
220x6 (too much)
200x9

SS with

Landmine shoulder press (pow)
45x10
55x8
65x8
75x6 (bump 5)
75x5
———————————-
Dips
BWx10
BWx10
BWx10
BWx10
BWx10

SS with

DB laterals
15sX20
15sX20
15sX20
15sX20
———————————
DB Flys
45sX10
50sX10
50sX10
50sX10
———————————-
Smith Shrugs (PWO) just because it was loaded
180x10
180x10
180x10

SS with

EZ Upright Rows
60x10
70x10
70x10

———————————-
M1 7:00
3 eggs, 2 turkey sausages
400 cals / 36g Pro / 27g fat

M2 9:15am (1100c/95p/66f)
6oz beef roast cubes, 5.6oz giardiniera
700 cals / 56g pro / 39g fat

M3 1:45pm (1575c/150p/88f)
4.5oz spinach, 7oz spicy chkn thighs, 45ml vinagerete
475 cals / 55g pro / 22g fat

M4 5:15pm (2100c/200p/120f)
8oz Salmon, 6oz mushrooms, couple pieces of bro collie
525 cals / 50g pro / 32g fat