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  1. #61
    Registered User FAT40's Avatar
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    I just ate an Avocado the other night and i was hyper as f**k. What a buzz. Great source of food.
    with the right frame of mind you can achieve your goals
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  2. #62
    Registered User Plateauplower's Avatar
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    Originally Posted by FAT40 View Post
    I just ate an Avocado the other night and i was hyper as f**k. What a buzz. Great source of food.
    Sounds like it would be a good Pre WO food for you. They don't seem to have that effect on me in terms of instant energy, but they fit my macros, and I find them very satiating with the fiber and fat they include.

    Originally Posted by fittofattofit View Post
    I've found the same before, that when I cut right back on the carbs it's not too hard sticking to the alternative ... high protein and fats ... and I don't really crave carbs or sugars. The problem I have is that it's really hard to eat like that unless I put a lot of time and effort into planning and preparing my meals and I tend to run out of time and then get a take away. I only have my fridge freezer as well so I'm not as organized as I should be

    Off work and you still went in to train at 5am
    Got a great 90 mins training done though : )
    Yea reducing my carb intake has really helped me. Probably not for everyone, but I tend to eat that way anyway focusing on protein sources. Carbs just make me really hungry, even things like oatmeal, potatoes, etc. Likely something hormonal IDK. Yea I pretty much wake up around 3-3:30am no matter the day, so I prefer to just go in and get my session in when I know the gym will be relatively empty.

    Tuesday 2/20/18
    197.0

    Decent day for heavy leg day I guess. I wasn't thrilled with squats the last rep of my work sets were pretty intense, but in reality I'm not down that far percentage wise considering the deficit. 365 (3x5) was a number I wanted to be able to maintain, but it is what it is, I'll just keep grinding away. Deadlifts felt on point today in terms of form, and the movement just feeling "right" everything firing as it should. Was happy to get some decent volume in those, although the last reps felt heavier than I'd like them to.

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

    SS With

    HS Preacher Mach (PWO)
    70x10
    80x10
    85x10
    85x10
    85x9
    ------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    405x5
    405x5

    SS With

    DB Hammer Curls
    30sX10
    35sX10
    35sX10
    ----------------
    Leg Extensions
    15x10
    170x10
    170x10

    SS With

    Leg Curls
    95X10
    110X10
    110X10

    and
    Decline Situps
    BWx25
    BWx25

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

    M1 7:15am
    5oz stew beef roast, 2.8oz olive oil veg gardineria, multis & fish oil
    500 cals / 45g pro / 32g fat

    M2 11:00am (900c/97p/53f)
    7oz grilled spicy chkn thighs
    400 cals / 52g pro / 21g fat

    M3 2:00pm (1250c/140p/67f) - Field expedient meal
    45g whey, 30g ground flax, 15g powdered greens
    350 cals / 43g pro / 14g fat

    M4 4:30pm (2000c/211p/112f)
    12oz salmon & 3oz spinach with vinegarette
    750 cals / 71g pro / 45g fat
    Last edited by Plateauplower; 02-20-2018 at 03:43 PM.
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  3. #63
    Registered User Plateauplower's Avatar
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    Wednesday 2/21/18
    196.0 Lbs

    Scale is liking even numbers apparently this week. Went in and did some heart health work. Feeling more nimble and lighter on my feet running, which is nice. Worked up a good sweat and did some stretching when I was done.

    Cardio - Incline Treadmill LISS/HIIT
    60 Min (+cool down) / 4.9 Mi / 775 Cals

    M1 7:30am
    6oz roasted beef stew meat, 1.4 oz olive oil veg mix
    475 cals / 54g pro / 26g fat

    * several miles / hours walking around for work

    M2 12:00pm (825c/97p/40f) - Field expedient meal
    45g whey, 30g ground flax, 15g powdered greens
    350 cals / 43g pro / 14g fat

    M3 2:30pm (1275c/152p/61f)
    7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette
    450 cals / 55g pro / 21g fat

    M4 5:30pm (1900c/209p/99f)
    3 eggs, 6oz ham, 1.5 cheese
    625c / 57g pro / 38g fat
    Last edited by Plateauplower; 02-21-2018 at 04:27 PM.
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  4. #64
    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Monster session Tim! Big reps on squats and deads, that's a taxing workout!
    That's a hard one, tomorrow will be no picnic either .

    Thursday 2/22/18
    196.8 Lbs

    Decent session made some progress on DB bench (1 rep), DB row (bumped 10lbs), pull-ups (reps), swapped in DB BHN triceps press for Skull crushers. I tried a set of seated DB shoulder presses, but didn't like the way they felt on my shoulder so I just did my current single arm landmine presses instead. Overall was happy with it, and obviously not losing much in the way of muscle yet despite the deficit. Maybe it was the result of the re-feed dream I had . Normally I never dream, or at least I don't remember them, but I woke up after having a very real seeming dream that I was just gorging myself on little frosted cinnamon rolls fresh out of the oven, I was just pounding them, cookie sheets of them were everywhere . I guess that counts as a cheat day / re-feed , It seemed so real I woke up like WTF did I just do .

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

    SS With

    DB Rows
    80sX10
    100sX10
    125sX6 (oly handle)
    125sX7
    125sX7
    ----------------
    Pull-ups Various grip
    BW+25 X7
    BW+25 X7
    BW+25 X6
    BW+25 X7
    BW+25 X7
    BW+25 X7

    SS With

    Landmine Shoulder press (PWO)
    45x10
    55x10
    65x8
    75x6
    75x6
    -------------
    DB BHN Triceps Press
    50x10
    60x10
    70x10
    80x7
    80x7

    SS With

    DB Lateral raises
    15sX20
    15sX20
    15sX20
    --------------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (850c/97p/42f)
    6oz roasted beef stew meat, 1.4 oz olive oil veg mix
    475 cals / 54g pro / 26g fat

    M3 1:000pm (1450c/152p/78f)
    7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette, 2.8oz olive oil veg mix
    600 cals / 55g pro / 36g fat

    M4 4:45pm (2050c/206p/114f)
    4 eggs, 6oz ham, 2g fishoil
    600 cals / 54g pro / 36g fat
    Last edited by Plateauplower; 02-22-2018 at 03:54 PM.
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  5. #65
    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Hahaha what a dream Well there ya go, cheat day taken care of
    I think my dream cheat is adding weight to the scale that or the ham I cooked on Wed .

    Friday 2/23/18
    196.8 lbs

    Clock punched for legs/biceps. I think I lost a versa grip. Luckily one of the few females who trains in the morning actually lifts, and was asking me about them a week or so ago when I was Deadlifting and bought some for herself since grip was her limiting factor. She let me borrow hers for my heavy sets of RDLs. Nothing like rockin small pink versa grips....JK they were red, and I will likely order the small/med since they seemed to fit better than my L/XL did. Pisses me off though, $55 down the drain unless I can find it at home. Overall it was a decent session.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8

    SS With

    85X10
    85X10
    95X10
    95X10
    95X10
    --------------
    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x8

    SS With

    RDLs
    135x10
    225x10
    275x8
    315x6
    315x6
    ----------------
    DB Hammer Curls
    30sX10
    35sX10
    40sX10
    45sX6

    SS W1th

    Decline Sit-ups
    BW25
    BWx25
    BWx25
    ------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (775c/88p/39f)
    5oz roasted beef stew meat, 1.45oz olive oil veg
    400 cals / 45g pro / 23g fat

    M3 12:30pm (1200c/140p/61f)
    7oz spicy grilled chkn thighs
    425 cals / 52g pro / 22g fat

    M4 & M5 /4-8pm (2100c/212p/106f)
    Chkn on low carb flax wrap with cheese olive oil veg, /whey brownie walnuts almond milk
    900c / 72g pro / 45g fat
    Last edited by Plateauplower; 02-23-2018 at 08:24 PM.
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  6. #66
    Registered User Plateauplower's Avatar
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    Saturday 2/24/18
    195.6 lbs

    There’s some scale movement, although I did weigh a little later than normal and was pretty thirsty. It was looking like I’d only be around a 1lb loss for the week, but typically that would be followed by a bigger drop next week. I have been a little more hungry the last week or so, not sure if that’s from running my protein up a little higher (or because I’m in a steep deficit )....Not miserable hunger though like I typically get when dieting and including more carbs. I have room to adjust calories up if I want to, but I shouldn’t be losing much muscle right now, so faster is more funner .

    Ordered some new grip aids yesterday, couldn’t find the missing versa grip. They are “cobra grips” seemed to be preferred over versa grips in the Amazon reviews and were $30 cheaper so I’ll give those a try. They appear to be high quality with lots of reviews. I did have a pair of knock off versa grips before buying the real ones, and one tore in half on a 500lb pull, thats hard on floors and could be bad for shins. Luckily it ripped before I was above the knee, but it made some noise.

    Wife has Girl Scout cookie booth with daughter, then both kids are going to a bday party so I’ll be solo with the dog for a few hours and probably grab a nap. I’ll probably go get some cardio in this morning, I’d like to do that 2X per week at least. I’d prefer to get more walking in at work, but I continue to be stuck with a lot of desk jockey stuff. Should probably delegate some of that stuff down, but meh sometimes it’s just easier to do it, than to explain it, follow up on it, then likely have to fix it.....

    Cardio incline treadmill
    60 min / 4.15mi / 700 cals

    Shoulder rehab
    Facepulls and Rear Delt Mach - 150 reps or so.


    M1 8:30am
    3 eggs, 6oz ham
    500 cals / 48g pro /29g fat (47 unaccounted cals per label macros)

    M2 10:45am (1050c/102p/63f)
    6oz beef roast, 2.8oz olive oil veg.
    550 cals / 54g pro /34g fat

    M3 2:30pm (1450c/148p/84f)
    4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg, vin dressing
    400 cals / 46g pro /21g fat

    M4 5:15pm (2100c/220p/120f)
    12oz steelhead trout /cheese & pork rinds
    650 cals / 72g pro / 36g fat
    Last edited by Plateauplower; 02-24-2018 at 05:02 PM.
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  7. #67
    Registered User Plateauplower's Avatar
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    Sunday 2/25/18
    195.6 lbs

    Numbers for the week are decent, average weight for the week ended up at 196.5 lbs for a loss of 1.6 lbs from last weeks average weight of 198.1 lbs, on an average daily intake of 2050 cals indicating my TDEE is still in the 2800 range. Should be around 190 by the end of March. Not sure how far I’ll go this year, but I have plenty of time to end up pretty lean by summer. I’m really looking forward to seeing how performance and satiation are closer to maintenance calories on keto. Usually maintaining leanness with carbs is a struggle for me, my hunger never seems inline with calorie needs. Seems like it will be easy to maintain judging by the relative ease of getting by on deficit calories.

    No big plans today, built a rifle yesterday because I had parts that needed assembled, turned out good. Super windy here today, sounds like the windows are going to blow in, so probably not much to do outside. It’s going to be in the 60s Mon-Wed though which will be awesome. Hopefully the deer start losing their antlers soon, my dog has chewed up all of his deer antlers, he loves them, hopefully he can help find them when the deer start dropping them.

    M1 7:45am
    3 eggs, 6oz ham
    500 cals / 48g pro /29g fat (47 unaccounted cals per label macros) probably from the glaze I don’t put on the ham

    M2 11:00am (1000c/120p/50f)
    12oz steelhead trout
    500 cals / 72g pro / 21g fat

    M3 3:15pm (1375c/167p/71f)
    3oz spinach, 5oz chkn b, 15ml olive oil & 30ml vin
    375 cals / 47g pro / 21g fat

    M4 5:45pm (1900c/219p/100f)
    8oz Lower fat wild salmon, 6oz buttery mushrooms
    525 / 52g pro / 29g fat
    Last edited by Plateauplower; 02-25-2018 at 04:56 PM.
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  8. #68
    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    Ha ... I'd be stoked with those squat numbers ... when you think about it a 20lb drop from 365 is only a 5% and you've dropped 10% of your bodyweight on this cut so far

    Had to laugh at the refeed dream .... must've given you a placebo boost though with the training gains

    Would be cool to see you using 'pink' versas all the same .... still able to smash out the volume Tim and not too shabby when you follow up with heavy RDLs and super-heavy leg presses
    Not too much of a drop in numbers, but still enough to irritate me . The cinnamon roll dream was a good dream, placebo gains FTW. The girl that let me borrow her versa grips actually found mine sitting on a machine and gave it back to me today. I already ordered and received the Cobra grips (which are very nice BTW) but are thick leather instead of the versa grip kind of rubbery texture. Was glad to get my stinky old versa grip back, I'll keep the others as spares I guess...

    Monday 2/26/18
    195.4 Lbs

    Starting the week one lb down from last weeks avg should put me in a good spot for scale movement. Pretty good session, gained a rep on bench, bumped rows 10lbs for work sets, dips feeling good, everything felt pretty on point and I worked hard.

    5:05-6:20am
    75 min / 40 sets

    BB Bench
    135x10
    185x5
    225x5
    245x5
    245x5
    245x4 (+1)
    275x4 SS
    275x4 SS
    275x4 SS

    SS With

    BB Rows
    135x10
    185x5
    223x5
    255x5
    255x5
    255x5
    -------------
    Lat-pulldowns
    160x10
    180x10
    200x10
    200x10
    200x10

    SS With

    Landmine Shoulder Press (PWO)
    45x10
    55x10
    65x10
    75x6
    75x6
    -------------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx9

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    15sX20
    ------------------
    DB Flys
    45sX10
    50sX10
    50sX10

    SS With

    EZ Upright Rows
    70x10
    70x10
    80x10
    -------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    *2.5mi lunch walk

    M3 1:30pm (1275c/134p/68f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    415 cals / 46g pro / 21g fat

    M4 5:00pm (1950c/226p/102f)
    Last big slab of steelhead trout - 16oz w/skin (13.3oz cooked weight)
    675 cals / 92g pro / 34g fat

    M4+ 6pm (2100c/238p/112f)
    spicy pork rinds for my crunchy needs
    150c / 12p (incomplete pro) / 10f

    Totals 2100c/238p/112f
    Last edited by Plateauplower; 02-27-2018 at 03:06 AM.
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    Tuesday 2/27/18
    194.4 Lbs

    Put in the hard work today and made a little progress on squats, and a little backwards progress on deads....progress either way . I just wasn't in the mind set for heavy pulling, reps felt good initially, but the bar got a little forward on the second rep of 455 (wanted 3 good ones) and it made me work to LO. Pulled some 4" deficits after for some extra punishment for being weak. overall though, can't complain. Lighter and working hard. Actually bought medium UA loose fit shirts the other day and my 34" waist pants are looking clownish in the waist (they are normally loose enough for concealed carry IWB, but they are just kinda silly now, so might need to pick up some 32" waist which should still be plenty big in the waist for CC. Lifting belt is getting really close to needing a new hole, having trouble utilizing it without a sweatshirt on..... Making progress, abs are getting more defined, veins coming in despite being flat as a pancake from no carbs. Although deadlifts today made me want to say fuk it all and just eat and deadlift, but that's not the plan right now....

    5:05-6:25 / 80 min 32 sets

    Squats
    135x5
    225x5
    315x5 (+2 on WU)
    345x5
    345x5 (+1)
    345x4

    SS With

    HS Preacher curls (PWO)
    70x10
    80x10
    85x10
    85x10
    85x10
    -------------
    Deadlift
    135x5
    225x5
    315x5
    405x3
    455x2
    405x5
    315x8 (4" deficit)
    315x8 (4" deficit)

    SS With

    DB Hammer curls
    30sX10
    35sX10
    40sX10
    40sX10
    -------------
    Leg Extensions
    150x10
    170x10
    190x10 (+20lbs)
    190x10

    SS With

    Leg Curls
    95x10
    110x10
    115x10 (+5lbs)
    115x10
    -------------------
    Decline Situps
    BWx25

    SS With

    DB Shrugs
    90sX15 slow

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

    M1 7:15am
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, multis fishoil
    500 Cals / 45g pro / 33f

    M2 11:00am (850c/88p/47f) - in the field meal
    45g whey, 30g flax seed, 15g powdered greens, 5g matcha green tea
    350 cals / 43g pro / 14g fat

    M3 1:30pm (1325c/138p/72f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar, *2 slices hard salami
    475 cals / 50g pro / 25g fat

    M4 5:00pm (2100c/211p/117f)
    12oz fatty salmon, 6oz sautéed garlic mushrooms
    775 cals / 73g pro / 45g fat
    Last edited by Plateauplower; 02-27-2018 at 04:18 PM.
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    Wednesday 2/28/18
    194.2 Lbs

    Hit the gym for heart health day, and did some ab work I missed yesterday due to some lady just laying on the decline ab bench like it was an inversion table, just laying there doing some weird breathing thing, exhaling and blowing her hands away from her face thought she might have been stroking out, but apparently not....Did a variety of shoulder rehab too - face pulls, external rotations, etc...Was good, worked up a good sweat and smelled like a bottle of nail polish remover....Winning

    Also picked up some 32" waist pants yesterday. Tried them on last night, fine in the waist but looked painted on my legs and ass, not the look I'm going for, so apparently I will need to look into a different brand than Levis 514 or whatever they were. I think Lucky brand have a decent amount of leg room to waist ratio. Otherwise I will just continue to wear my 34" waist and walk around with my belt pulling them together in the front and a bulge that would make John Holmes jealous

    Cardio treadmill mix - Incline LISS / HIIT
    60 min / 4.5 mi / 715 cals
    ABs decline sit-ups BW 3X30
    Shoulder stuff - light and lots

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:45am (850c/88p/46f)
    5oz roasted beef, 3oz avocado & Cajun seasoning
    475 Cals / 45g pro / 30g fat

    M3 1:30pm (1265c/134p/67f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    415 cals / 46g pro / 21g fat

    M4 5:00pm (1865c/192p/105f)
    10oz fatty salmon fillet leftovers
    600 cals / 58g Pro / 38g fat

    M5 - Dessert 6:00pm (2000c/216p/108f)
    30g chocolate whey brownie (little almond milk, 2g of pb2)
    135 cals / 24g Pro / 3g fat
    Last edited by Plateauplower; 02-28-2018 at 05:08 PM.
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    Thursday 3/1/18
    194.4 Lbs

    Going to have to return the medium UA loose fit shirts, no way am I cramming myself into those, will return and buy more larges or more smaller waist jeans. I find it odd that at a heavier weight my waist is smaller this time around, although my abs are not as defined in regard to waist size. I think its mostly related to the lack of carbs.
    Pretty good session, made some progress and felt good. This session is my favorite of the week currently, really enjoy the exercises and the layout.

    5:05-6:20am / 75 Min / 36 sets

    DB Bench
    60sX10
    75sX10
    85sX8
    95sX8
    95sX8 (+1)
    95sX7 (+1, wanted that 8th rep)

    SS With

    DB Rows
    80sx10
    100sX10
    125sX8 (+2 Oly handle)
    125sX8 (+1)
    125sX7
    ----------------
    Pull-ups (Various grips)
    BW+25 X 7 Chins
    BW+25 X8 NHG (+1)
    BW+25 X7 WHG (+1)
    BW+25 X7 WGPU
    BW+25 X8 NHG (+1) (7+1 RP)
    BW+25 X7 WGPU

    SS With

    Landmine Shoulder press (PWO unilateral)
    45x10
    55x10
    65x8
    75x6
    75x6
    ---------------
    DB BHTN Tricep press
    50x10
    65x10
    80x7
    80x7
    80x6

    DB Shrugs (Very Slow TUT reps - exaggerated ROM) grip limiting factor
    75sX12
    85sX12
    85sX12
    95sX8
    95sX6

    Tri set with

    DB Lateral raises
    15sX20
    15sX20
    15sX20
    20sX15
    -------------------------------
    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:15am (1050c/100p/62f) *was really hungry
    6oz beef stew roast, 3oz avocado 2.8oz, olive oil veg
    675 cals / 57g pro / 46g fat

    M3 1:30pm (1450c/146p/82f)
    5oz chkn B shred, 4.5oz spinach, 14ml olive oil, 45ml seasoned vinegar
    400 cals/ 46g pro / 20g fat

    M4 4:45pm (2100c/205p/120f)
    4eggs, 6oz ham, 1 slice mozzarella
    650 cals / 59g Pro / 38g fat
    Last edited by Plateauplower; 03-01-2018 at 03:45 PM.
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    Originally Posted by ajdahlheimer View Post
    Clearly not being able to find clothes that fit hasn't affected those squat weight amounts, brah.

    Killin' it.
    Getting hyoogely smaller . Was not in the mood for volume squats today . Felt like a de-load just dropping a few reps though, so I rolled with it...

    Friday! 3/2/18
    194.4 lbs

    Not a great night sleep last night, the dog is a bed hog and thinks I want him to cuddle me and tries to sleep on my legs, when he's not jumping on and off the bed. I don't want him on the bed but he's stubborn, and just waits until I'm asleep to jump up. Can't lock him out of the room or he brings a big rawhide bone or his toys just outside of the door and just picks them up and drops them loudly on the hardwood until I open the door to strangle him then he prances in . Kind of a clock punch session today, dropped down to sets of 5 on squats because I just didn't have the sets of 8 in me today, although they did start feeling better on the last set, so I worked up to a 385 single just to feel it. Felt good on my back, was not an easy rep though, probably still do 405 though, working up with that in mind...Put in the reps this morning now I'll put in the work on the diet side of things and keep on trucking along....

    Squats -bleh
    135x8
    225x8
    315x5
    315x5
    315x5
    365x1
    385x1

    SS With

    BB Curls
    85x10
    85x10
    95x10
    95x10
    95x10
    ----------------
    Leg Press (PWO)
    360x10
    450x10
    540x10
    630x8
    630x8

    SS With

    RDLs
    135x10
    225x10
    275x8
    315x6
    315x6
    -----------------
    Decline Sit-ups
    BWx25
    BWx25

    SS With

    DB Hammer Curls
    30sX10
    35sX10
    40sX10
    40sX10
    ----------------
    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:30am (800c/89p/37f)
    4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
    425 cals / 46g pro / 21g fat

    M3 1:15pm (1200c/131p/70f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
    500 Cals / 45g pro / 33f

    M4 5:00pm(1800c/205p/101f)
    10oz Grilled spicy Chkn thighs
    600 cals/ 74g Pro / 31g fat

    M5 7:30 (2150c/235p/122f)
    Whey brownie & Walnuts
    350c / 30p/ 21f


    Saturday 9/3/18
    194.2



    M1
    6oz beef, 2.8 olive oil veg
    550c/ 54p /32f

    M2 1:30pm (1200c/118p/67f)
    8oz chkn spicy thighs /pork rinds
    650 cals / 64g Pro / 35g fat

    M3 4:45pm (1800c/174p/110f)
    3 eggs, 2oz cheddar, hot Italian sausage
    600 cals / 56g Pro / 43g fat

    M4 (2200c/204p/140f)
    Misc random peanut butter, walnuts, couple bites of roast coming out of crockpot
    400 cals? / 30p / 30f
    Last edited by Plateauplower; 03-03-2018 at 05:25 PM.
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    Sunday 3/4/18
    194.6lbs

    Numbers for the week are good despite being “stuck” at 194 most of the week, the average weight came out to 194.5 which is a 2lb loss from last weeks avg weight of 196.5 at an avg daily intake of about 2100 cals.

    Might do some yard work or someth8ng outside today as it’s supposed to be nice out.

    M1 8:00am
    3eggs, 3oz ham, 1oz mozzarella
    440 cals / 41g Pro / 28g fat

    M2 12:30pm (820c/87p/48f)
    8oz top sirloin steak-broiled
    380 cals / 46g Pro / 20g fat

    M3 3:00pm (1270c/137p/73f)
    8oz lean pork loin, 3oz mushrooms, 2.8oz olive oil veg
    450 cals / 50g Pro / 25g fat

    M4 6:00pm (1870c/195p/111f)
    10oz fatty salmon, little sautéed kale
    600 cals / 58g Pro / 38g fat
    Last edited by Plateauplower; 03-04-2018 at 05:06 PM.
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    Originally Posted by grouchyjarhead View Post
    194? Damn, getting svelte! Nice work lately.
    Cruising along, due for another drop here soon, been kind of stuck in that mid 194 range for a week. I'm guessing this week will be a smaller loss since last week was a little more than expected.


    Monday 3/5/18
    194.8 Lol wut.

    Little uptick on the scale, should be followed by a decent drop in the next day or so as per usual. Left shoulder was a little cranky today, and I probably should have throttled back a little bit, but I didn't. I will see how it feels on Thursday and might take a week or two of higher rep schemes and lighter weights just to make sure I don't set myself back by re-injuring it. I am pretty much at RPE9+ on my last rep of Bench right now, and it might be a good play anyway to take a week working in the 8-12 rep range. Will play it by feel...Lost a rep on my second work set of bench today, but was mostly out of caution. Overall it was an okay session, put in the work.

    5:05-6:15am / 70 min / 38 sets

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

    SS With

    BB Rows (P-rows for work sets)
    135x10
    185x6
    225x6
    245x6
    245x6
    245x6
    ------------------
    Landmine Isolateral Shoulder Press (PWO)
    45x10
    55x10
    65x8
    75x6
    75x6

    SS With

    WG Lat Pulldowns
    160x10
    180x10
    200x10
    200x10
    200x9
    ---------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx9
    BWx9

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    ----------------
    DB Flys
    45sX10
    50sX9
    50sX10

    SS With

    EZ Upright rows
    60x10
    80x10
    --------------------------------

    M1 7:00am
    45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:00am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    M3 1:45pm (1260c/134p/63f)
    6oz spicy grilled chkn thighs, 4.5oz spinach 45ml vin dressing
    400 cals / 46g pro / 19g fat

    M4 5:00pm (2050c/207p/116f)
    12oz leftover fatty salmon, 1/2 pb serv
    790 cals / 73g Pro / 53g fat
    Last edited by Plateauplower; 03-05-2018 at 05:22 PM.
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    Originally Posted by mirroroferised View Post
    Man, the weight loss is going great for you Tim!
    Yea the weight is falling off and I’m finding it pretty easy to manage the deficit without being irritable and feeling like I’m ready to snap from hunger. I usually feel like that at maintenance or even a small surplus. Good stuff.

    Tuesday 3/6/18
    192.6 lbs

    There’s the scale drop that was eluding me for a week. It will probably bounce back up slightly which is just normally the way it works for me. I have an all day conference to attend today, which isn’t ideal for my eating plan since a fancy lunch will be served. Luckily my food volume is really low on “keto like diet” so a shake and a few small Tupperware’s in a cooler bag will suffice. I’ll decide on lunch there depending on what they have. If it’s meat I might eat some and just eyeball portions (not my best talent, I generally tend to underestimate since 5-6oz of meat doesn’t look like much). The food I packed is pre measured.

    Just going to take today by feel, I forgot my logbook and workout sheets at my office, but pretty much know the plan. L Shoulder is pretty sore today, will likely take a step or two back on pressing intensity for a week or two and focus on TUT type movements to let it rest a little. Squats and deads today. Yay...

    5:05-6:15am /70min /31 sets

    Yikes, bad day in the gym. I haven’t slept great the last couple days and I’m probably due for a deload at least for heavy stuff. 345 made my shoulder hurt a little from getting tight, but even the 315 sets I dropped down to felt like work. Deads sucked as well, as they always do after squats. I’ll see what happens over the next week or two and it might be time to adjust some things if lifts start tanking. I can gain strength back pretty easily with more food, so I’m not worried about that, but I’d like to avoid losing LBM. I have options, I can try like some pre Wo carbs, or just increasing calories on keto like diet, etc. I’ll think about it. Could have just been a bad day, so I won’t make any drastic changes just yet. But it’s getting closer to where I should slow it down a little if it doesn’t on its own.

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

    SS with

    EZ Curls
    70x10
    80x10
    90x10
    100x8
    100x8
    ————————
    Deadlift
    135x5
    225x5
    315x5
    405x5
    425x2
    315x8
    ————————-
    Leg extensions
    150x10
    170x10
    190x10
    190x10

    SS with

    Leg curls
    95x10
    110x10
    115x10
    115x10
    ———————
    Sit-ups
    BWx25
    BWx25
    BWx25

    SS with

    DB hammer curls
    30sX10
    35sX10
    40sX10
    ———————-

    M1 7:15am
    Whey flax etc same as above
    375cals / 43g Pro /16g fat

    M2 9:15am (860c/88p/47f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
    485 Cals / 45g pro / 31f

    M3 12:00pm (1260c/156p/57f)
    Choice of cold spicy chkn thighs from a Tupperware or hot chkn and fresh greens....went with the latter
    8oz chkn b (2 small breasts with bone )/ plate Of greens no dressing..probably should have buttered my chkn.
    400 cals / 68g Pro / 10g fat (estimated)

    M4 3:30pm (1750c/197p/88f)
    3eggs, 3oz ham, 3oz mushrooms, 1oz cheddar
    490 cals / 41g Pro / 31g fat

    M5 5:00pm (2050c/228p/104f)
    Dessert - 30g chocolate whey brownie with 12g PB2, almond milk & 15g walnuts
    300 cals / 31g Pro / 16g fat

    M6 7pm (2300c/233p/127f)
    Pork rinds and olive oil veg mix
    250c / 5g Pro / 23g fat
    Last edited by Plateauplower; 03-07-2018 at 02:21 AM.
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    Did you have the world's shortest ban? I swear I went to rep a post you made like 12 hours ago and you were banned.
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    Originally Posted by necon76 View Post
    Did you have the world's shortest ban? I swear I went to rep a post you made like 12 hours ago and you were banned.
    Short trip to band camp. It was just a trial pass, decided not to stay . Issue was resolved via email.
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    Originally Posted by Plateauplower View Post
    Short trip to band camp. It was just a trial pass, decided not to stay . Issue was resolved via email.

    Yeah the food there sucks anyway.

    I'm also doing a keto cut. Gotta say it's the most successful one I've done in a pretty long time.
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    Originally Posted by necon76 View Post
    Yeah the food there sucks anyway.

    I'm also doing a keto cut. Gotta say it's the most successful one I've done in a pretty long time.
    Lol yea not enough protein

    That has been my experience so far as well. I have never dropped fat this easily. Today was a little concerning but could have been just a bad day. The fat is just falling off of me though. Abs are getting more defined and it’s still winter here. I always look best coming out of a deficit and I’ll definitely be ready by early summer. I’m sure it’s not an ideal plan for everyone to eat this way, but for me it almost makes me feel what a normal person should feel like in a deficit instead of constantly ravenous and crabby. The mental benefits are nice as well. I feel mentally sharper and more energetic overall.
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    Wednesday 3/7/18
    191.8

    A little dry today, didn’t drink as much water yesterday at the conference/trade show. It was good though, some good continuing education classes, lots of walking around, and got a ton of free promotional junk for the kids. They seem to look forward to all the free trinkets I bring home more than Christmas. I’ll see what the scale does the rest of the week. At the point now where I can see changes almost daily. Probably going to increase my calories a little to slow this down some if this loss rate continues. Starting to feel small, which is a normal brain fuk I get when getting leaner, but like seeing the definition coming in everywhere.

    The plan today is some cardio and shoulder mobility and rehab. It’s still pretty sore certainly don’t need to increase my deficit with the cardio, but want to keep at it for cardiovascular benefits. Plus at this point I can pretty much just float above the treadmill .

    Felt good, better sleep last night, locked the dog out of the room he eventually gave up trying to get in and slept on the couch. That will be his new spot going forward.

    Cardio incline treadmill
    60 Min / 4.15 mi / 700 cals

    Shoudler rehab
    8 sets or so rear delt machine and face pulls from various angles

    M1 7:00am 45g whey, 30g milled flax, 15g powder greens, multis & fishoil
    375 Cals / 43g pro / 16g fat

    M2 9:00am (950c/90p/56f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
    575 Cals / 47g pro / 40f

    * Shoulder is feeling a lot better, I used the vibrating back massager thing I impulse bought a while back, looks like a giant sex toy or something , but seemed to give almost instant relief and nearly pain free ROM after working over my left scapula, trap and shoulder blade. Hopefully it just needed some knots worked out or something IDK, will take it by feel tomorrow on presses...

    M3 1:00pm (1425c/136p/83f)
    4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
    475 / 46g pro / 27g fat

    M4 4:30pm (1825c/186p/103)
    8oz pork loin, 3oz mushrooms sautéed with 14g olive oil butter, garlic, Cajun seasoning
    400 cals / 50g Pro / 20g fat

    M5 6:00pm (2115c/212p/124f)
    3eggs over easy, 1oz mozzarella
    290c/26g Pro / 21g fat
    Last edited by Plateauplower; 03-07-2018 at 05:05 PM.
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    Thursday 3/8/18
    191.8 Lbs (Really surprised that scale weight "stuck")

    Okay gym session. I didn't grind any DB bench reps to protect the shoulder and also just did light landmine presses to just slowly work through that pressing motion. I noticed that BTN DB tricep presses were aggravating the shoulder when I got up to working weights and that was a new movement in the routine, so I swapped back to skull crushers today for a couple sets and will keep the BTN presses out. Bumped weighted pull-ups a dime and worked nice full ROM sets of 6 reps will build these reps. It was okay overall nothing mind blowing.

    I feel like I should be leaner at this bodyweight, but then I have to remind myself that I am kind of at a falsely lower bodyweight since I know that I would likely gain about 6lbs and fill out with carbs, and I have never dieted with carbs this low. I plan to keep trucking along with this and maybe eventually do a carb up and drop my fats for a day hit protein and hit 300g or so of carbs and see how I fill out. I won't even bother doing this Until I'm in the 180s though, and I have no desire for a cheat meal or anything else at this point. I am making some minor dietary adjustments, and will probably bring my calories up just a little bit, but remain on "keto like diet" with higher protein and fats and very low net carb, because its working well for me...

    DB Bench
    60sX10
    75sX8
    85sX8
    95sX8
    95sX7 (-1 didn't grind)
    95sX7 (probably could have had 8 today if I would have grinded)

    SS With

    DB Rows
    80sX10
    100sX10
    125sX8 (Oly Handle)
    125sX8
    125sX8 (+1)
    ---------------------
    Pull-Ups (Various Grips-same as last week +10lbs)
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6

    SS With

    Landmine Isolateral Shoulder press (PWO -SLOW TUT)
    45x10
    45x10
    45x10
    45x10
    45x10
    -------------------
    DB BTN Tricep press
    50x10
    65x8
    75x6 (shoulder pain - and swap to Skull X)

    EZ Skull Crushers
    80x10
    100x8
    100x8

    SS With

    DB Shrugs slow (used versa grips cause traps>grip strength) Just doing these to pass the time, and not interfere with other lift
    100sX15
    100sX15
    100sX15
    100sX15
    ------------------
    Skipped laterals and hex press to rest shoulder
    -----------------------------------

    M1 7:00am
    60g whey, 30g milled flax seed, 10g powdered greens, matcha green tea powder, 2g fishoil mutlis etc
    425 cals / 55g pro / 16g fat

    M2 9:00am (1000c/102p/56f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
    575 Cals / 47g pro / 40f

    M3 1:00pm (1475c/148p/83f)
    4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
    475 / 46g pro / 27g fat

    M4 4:30pm (2000c/206p/113f)
    8oz top sirloin steak, 2 eggs over easy
    525 cals / 58g Pro / 30g fat

    M5 5:30pm (2300c/218p/139f)
    Pork rinds, olive oil veg, cheese
    300 cals / 12g pro / 26g fat


    Got a walk in around lunchtime today to look for deer antlers for the dog to chew on. Didn’t find any antlers but when I kicked up the deer herd, none were wearing any so they must have dropped them. I’ll be getting out on more “walks” until I thoroughly cover the areas this herd hangs out. Pretty slow pace, but mixed terrain.

    Scared a coyote about out of his fur, he was sleeping on a hillside, and I snuck up pretty close before he woke up pretty much at a full sprint . It looked like he covered about 75 yards before his feet touched the ground. He will be sleeping with one eye open for awhile.

    45min / about 2.5 miles according to phone.
    Last edited by Plateauplower; 03-08-2018 at 05:23 PM.
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    Idk what your shoulder issue is, but I'd suggest checking out some info by John Rusin. He specializes in pain free lifting, and has some really useful tips including stuff for keeping shoulders nice and healthy. He advocates doing a lot of work on rear delts (lots of rows, face pulls, band pull aparts etc). Definitely helps for me.
    Delirious Mutant.
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    Originally Posted by necon76 View Post
    Idk what your shoulder issue is, but I'd suggest checking out some info by John Rusin. He specializes in pain free lifting, and has some really useful tips including stuff for keeping shoulders nice and healthy. He advocates doing a lot of work on rear delts (lots of rows, face pulls, band pull aparts etc). Definitely helps for me.
    I’m not real sure what the issue is either. It seems like bursitis and maybe some impingement, based on what I’ve read, but I haven’t got it checked out. It started hurting out of nowhere last year around Easter. My wife and kids flew to AZ for 10 days to visit some family and I stayed home because we just got the puppy. I ended up doing a big landscaping project out of boredom and it started hurting after that. Never had any bruising or anything so I don’t think I tore anything. It’s a little crunchy though and makes some noise maybe a bone spur too idk.

    I wouldn’t do any surgery at this point, and it started feeling really good doing the rehab stuff you listed above (ironically it also started rapidly improving when I started keto). I need to keep up on the rehab. It’s easy to get lazy with that stuff when it starts feeling better. I’ll check out that guys info. I try to do facepulls, rear Delt machine, and external rotations at least 1X per week, but should probably do more.

    I’ve also noticed just recently that hammering my shoulder blade, muscles around my scapula and that area with an heavy duty electric massager seems to “release it” and allow me to lift that arm laterally pain free. I just crank the back massager thing up and lean against it in my office chair and it’s almost like a deep tissue massage. Hurts while doing it but feels great right after.

    I try to balance my pressing and pulling, but rear delts are easy to underwork for sure. I don’t like to “waste” time in the gym by backing off, so a lot of times that’s detrimental too, and likely increases the recovery time for minor injuries that pop up. I think I went a year with tennis elbow before it finally subsided a couple years ago, SMH....
    Last edited by Plateauplower; 03-09-2018 at 01:45 AM.
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    Originally Posted by scott_donald View Post
    Dam loving the progress in here.

    Great dedication.
    Thanks Scott! The fat loss is the main progress to me, when I get going it builds momentum in the gym to some extent, especially as I start really seeing the progress. I'm not really making new progress on weights, anything that is increasing is just regaining lost ground from last year being pretty abysmal due to the shoulder etc.

    Originally Posted by raynerd View Post
    Look at this lightweight dood! Great job buddy, fun to watch the success you are having with the diet changes. Not being miserable is huge!
    Yepper, enroute to manlet status, one week at a time. I have to live vicariously through your lifts That 495x3 was insane. I think Ive done 495x2 as my best in a session, but it was actually two singles Your a deadlifting machine. Its awesome not being starving, amazing actually. I went to bed last night without even a twinge of hunger at 2300 cals (a high cal day lately ) and felt great in the gym today.

    FRIDAY!! 3/9/18
    192.0 Lbs

    Woke up kinda early (for me) today, but felt like a million bucks in the gym. Slightly higher cals yesterday, just felt stronger by a wide margin. Squats were great, 315x8 was easier than the sets of 5 on Tuesday which made me feel all warm and fuzzy...Everything went well and felt great. I was tempted to throw some weight on the bar after my planned work sets on squats, but then just decided to end on a positive of feeling good about hitting my desired reps. Have to go get beat on at a meeting in a bit, but feeling like I can take on the world right now....

    5:05-6:20am 75 min / 30 sets

    RDLs 315x6


    Squats
    135x8
    225x8
    315x8
    315x8
    315x8

    SS With

    HS Preacher Curls (PWO)
    70x10
    80x10
    85x10
    90x10 (5lb bump)
    90x10
    ----------------
    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x7

    SS With

    RDLs
    135x10
    225x10
    275x6
    315x6
    315x6
    ----------------
    BB Hypers
    135x10
    135x10
    135x10

    Tri set with

    Sit-ups
    BWx30
    BWx25
    BWx25

    Tri set with

    DB Hammers
    30sX10
    35sX10
    35sX10
    40sX8
    -------------
    M1 7:30am
    30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
    450 cals /50g pro / 24g fat

    M2 9:45am (950c/95p/57f)
    5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
    500 Cals / 45g pro / 33f

    * lunch walk to try to find the pupper some antler chew toys -
    2.5 miles vid




    M3 1:00pm (1425c/141p/84f)
    4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
    475 / 46g pro / 27g fat

    M4 4:45pm (2040c/196p/126f)
    6oz mushrooms sautéed in 14g olive oil butter & garlic, 4eggs +3whites , 2oz mozzarella
    615 cals / 55g pro / 42g fat
    Last edited by Plateauplower; 03-09-2018 at 03:51 PM.
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    Saturday 3/10/18
    192.8 lbs

    The plan today is some shopping, maybe some cardio/shoulder rehab, walking in a St. Patrick’s Day parade for my daughter’s Girl Scouts, and probably some grilling/food prep. Need to hit Sams club on the platinum status early open hours for some spinach, mushrooms, check on meat deals, maybe grab a salmon, then perhaps to the gym. I’d rather go walk the woods and let the dog try to sniff out some deer antlers to chew on, but it’s going to be pretty cold until late morning and I’m kinda done with winter temps at this point.
    Have a big package of chkn thighs soaking in Franks red hot, and those will go on the grill later, and some really good looking sirloin steaks thawing out that will probably get dry rub and broiled. Probably try to squeeze a 40 min nap in the day somewhere if I can fit it, look forward to that opportunity all week . We change the clocks tonight an hour ahead, which is like waking up at 2-2:30am initially, takes some getting used to.

    Did lots of shoulder rehab, face pulls, rear delt machine etc. didn’t do much cardio, I’ll get some walking in later and was getting pretty hungry.

    M1 8:30am
    8oz top sirloin steak, 2 eggs over easy
    525 cals / 58g Pro / 30g fat

    M2 11:30am (1075c/104p/64f)
    4.5oz spinach, 6oz grilled spicy chkn thighs, 2.8oz olive oil veg, 45ml seasoned vinegar dressing.
    550 / 46g pro / 34g fat

    * 3mi paddy’s day parade walk

    M3A 2:45pm (1500c/159p/84f)
    6oz chkn b, 3oz avocado
    425 cals / 55g pro/ 20g fat

    M3B 4:00 (1700c/168p/100f)
    Pork rinds / olive oil veg
    200c / 9p / 16f

    M4 5:45pm (2350c/228p/138f)
    10oz fatty salmon, 4oz bro-collie
    650 cals / 60g pro / 38g
    Last edited by Plateauplower; 03-10-2018 at 05:00 PM.
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    Sunday 3/11/18
    193.6 lbs

    A bit of a jump on the scale today, could be from higher sodium yesterday from added salt to foods, or just a normal uptick before another drop. Numbers for the week ended up about where I want them to be, even though the last two days scale weight skewed them up a little. Average scale weight for the week was 192.8lbs for a loss of 1.7 lbs at an average daily intake of 2200 cals/day. This suggests my TDEE is still really high for me at around 3000 cals/day...Crazy.

    I didn’t get around to bulk cooking yesterday, so will need to do that today. Think I’ll throw a lean roast in the crockpot now, steaks will go in broiler later and I’ll grill the chkn thighs midday. Dailight savings time starts so I lost an hour of my precious weekend the time should adjust forward an hour on Monday at noon or something....

    Might try to get some cardio in this morning since walking at parade pace yesterday didn’t elevate my heart rate any. I’ll probably miss the next two Wed morning due to some planned OT early starts at work.



    https://imgur.com/gallery/44w47

    Cardio - Incline treadmill mix LISS/HIIT
    60 min / 4.5mi / 715 cals

    M1 9:00am
    8oz top sirloin steak, 2 eggs over easy
    525 cals / 58g Pro / 30g fat

    M2 12:15pm (975c/104p/51f)
    4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg
    450 cals / 46g pro / 21g fat

    M3 3:30pm (1575c/162p/89f)
    10oz fatty salmon
    600 cals / 58g pro / 38g fat

    M4 5:45pm (2125c/220p/119f)
    7oz spicy skinless thighs, 6oz bro-collie W/14g olive oil butter
    550 cals / 58g pro / 30g fat
    Last edited by Plateauplower; 03-11-2018 at 04:44 PM.
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    Monday 3/12/18
    192.4 Lbs.

    Backed off a little in the gym today on intensity, and overall volume to let the L shoulder get a little more rest, its been sore and I think its partially due to pushing so hard on BB bench. So I didn't do any overload sets, and worked higher rep ranges and just touched one set at my current working weight at the end. Overall it was decent, pretty much a clock punch session, but put in the work.

    BB Bench
    135x10
    185x10
    205x10
    225x6
    225x5
    245x3

    SS WIth

    BB BORs
    135x10
    185x10
    225x8
    225x8
    225x8
    225x8
    --------------
    Landmine Shoulder press
    45x10
    55x10
    65x8
    65x8

    SS With

    Lat Pulldowns
    160x10
    180x10
    200x10
    200x10
    ---------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    SS With

    DB Raises (various)
    10sX15
    15sX15
    15sX15
    ------------
    3 sets tricep press downs & 3 sets straight arm pushdowns

    --------------------------
    M1 7:00am
    30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
    450 cals /50g pro / 24g fat

    M2 9:30am (985c/96p/59f)
    8oz sirloin steak, 2.8oz olive oil veg
    535 cals / 46g Pro / 35g fat

    * 2 mi lunch walk

    M3 1:30pm (1460c/142p/86f)
    4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
    475 / 46g pro / 27g fat

    M4 5:00pm (2250c/219p/131f)
    12oz fatty salmon pan heated with 3oz mushrooms, 6oz steamed bro-collie
    790 cals / 77g pro / 45g fat
    Last edited by Plateauplower; 03-12-2018 at 04:05 PM.
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    Tuesday 3/13/18
    192.2 Lbs

    Not a bad scale weight considering heavy dinner. Decent session today. I didn't really feel like 3x5 on squats so I changed it up a little today. Deads felt good, like I was firing correctly. Everything else was pretty good. great energy etc.

    Squats 365x3. Wasn't thrilled running out of gas on rep 3



    Squats
    135x5
    225x5
    315x5
    335x5
    355x4
    365x3

    SS With

    EZ Curls
    70x10
    80x10
    90x10
    100x10
    100x8
    ---------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    425x3
    455x3
    365x5

    SS With

    DB Hammer Curls

    35sX10
    40sX10
    45sX8
    45sX8
    ----------------

    Leg Extensions
    150x10
    170x10
    170x10
    170x10

    Tri Set With

    Leg Curls
    95x10
    110x10
    115x10
    115x10

    Tri Set With

    Decline Situps
    BWx25
    BWx25
    BWx25

    --------------------------
    M1 7:00am
    30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
    450 cals /50g pro / 24g fat

    M2 9:30am (985c/96p/59f)
    8oz sirloin steak, 2.8oz olive oil veg
    535 cals / 46g Pro / 35g fat

    2.5 mi lunch walk - (found a little antler for the dog!)

    M3 1:30pm (1470c/144p/86f)
    4.5oz spinach, 6oz spicy grilled chkn thighs, 2oz avocado, 45ml apple cider vinaigrette
    485 cals / 48g pro / 27g fat

    M4 4:30pm (1900c/170p/121f)
    4 eggs, 2.8oz olive oil veg
    430 cals / 24g pro / 35g fat

    M5 5:45pm (2150c/209p/126f)
    Dessert - 30g whey brownie with 6g PB2, 15g Casein frosting all made with almond milk, drank the rest of the 240ml.
    250 cals / 39g pro / 5g fat
    Last edited by Plateauplower; 03-13-2018 at 04:54 PM.
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    Originally Posted by Payton1221 View Post
    Well done!!! And summer is still a few months away
    Thanks, yep still have a good amount of time before it’s shirtless season, it was snowing yesterday, winter seems to be clinging on. I’m ready for warmer weather, my daughter has been asking when we can go fishing and camping lol. Not yet!

    Wednesday 3/14/18
    190.6 lbs.

    Pretty much same weight trend as last week with a Wed drop on the scale. I’m up extra early for a very long work day, but I’ll bank some comp time on the books and keep building that up for when the weather finally cooperates so I can do something. Won’t get a gym session in today, but will try to get another walk in.

    Dog was thrilled I found him a deer antler yesterday. He only put it down to eat dinner, set it next to his food bowl . The buck in the vid was a big 12 point, hopefully if I keep following the deer trails and checking the bedding areas I’ll find him a big antler instead of the little pring horn I found yesterday.

    I’m kind of hungry this morning, hopefully coffee will turn that down a notch. I’ll probably swap my normal morning shake for solid food today in hopes of a little longer satiation for the calories.

    M1 6:30am
    4oz chkn B, 3oz avocado, 30g hemp seeds 15g powdered greens drink mutlis etc
    500 cals / 48g pro / 32g fat

    M2 9:15am (1035c/94p/67f)
    8oz sirloin steak, 2.8oz olive oil veg
    535 cals / 46g Pro / 35g fat

    *2.5 mi Lunch walk

    M3 1:30pm (1600c/142p/101f)
    6oz spinach, 6oz spicy chkn thighs, 2.8oz olive oil veg, 60ml vinaigrette
    565 Cals / 48g pro / 34g fat

    M4 6:00pm (2250c/214p/138f)
    Dozen eggs (2 whole, 10 whites), 3oz mushrooms, 2oz mozzarella / (then a few pork rinds with olive oil veg -est)
    650 cals / 72g pro / 37g fat
    Last edited by Plateauplower; 03-14-2018 at 05:52 PM.
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    Thursday 3/15/18
    192.0 lbs

    Scale bumped back up from yesterday, I thought yesterday seemed a bit on the low, but I looked a little watery today, so perhaps I will be seeing a true 190 soon. Short term goal is I would like to be 185 by May 1st. That seems like a reasonable loss rate, on the low end really and I could very well exceed that, but that is the minimum Id like to achieve. I will not be concerned with muscle loss as long as I can train hard and don't see lifts start to tank. To me that is a primary indicator that something is "off" (poor recovery, calories too low etc) and muscle loss could become a risk. So far numbers are not looking promising for much more than a 1lb loss this week, but that's okay, that could be made up the following week and progress is being made.

    I felt pretty good about the session, I made some minor tweaks and will only do landmine shoulder press 1X per week and Dips 2X per week. Might swap in a different row variant next week for DB rows, I can't bump the weight on the Oly handle unless I go to 155 and that would be too much. I wish the gym had a chest supported row machine, I'd like to keep my lower back out of my row movement on Thursday for lower back recovery between squats and deads on Tuesday and squats and RDLs on Friday...Maybe some landmine rows, cable rows, or use an incline bench as a makeshift chest supported row variant with a barbell IDK...

    Shoulder was a little cranky initially, but seemed okay after I got going. Touched the end of the DB rack for a couple trial sets with the 100s, all reps slow and controlled. Might just go ahead and bring those into the mix soon and keep my BB bench days a little higher rep since the DBs seem a bit more shoulder friendly. Grabbed an extra couple reps on weighted pull-ups, but was struggling to match reps on the last sets, just where I want to be...

    5:05-6:25am / 80 min /38 sets

    DB Bench
    60s10
    75sX8
    85sX8
    95sX8
    95sX7
    95sX7
    100sX5
    100sX4

    SS With

    DB Rows
    80sX10
    100sX10
    125sX8
    125sX8
    125sX8
    ----------------
    Pull-ups (Various Grips)
    BW+35 X 7
    BW+35 X 7
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6
    BW+35 X 6

    SS With

    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx9
    -----------------
    DB Shrugs (slow)
    100sX15
    100sX15
    100sX12
    100sX12

    SS With

    EZ Skull Crushers
    80x10
    90x10
    100x7
    100x7
    ----------------
    DB Laterals
    15sX20
    15sX20
    15sX15

    SS With

    Rear Delt Machine
    75x12
    85x12
    85x12

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

    M1 7:00am
    45g whey, 30g hemp hearts, 10g greens, 5g matcha green tea, multis & fish oil
    375 Cals / 47g pro / 18g fat

    M2 9:00am (910c/93p/53f)
    8oz sirloin steak, 2.8oz olive oil veg
    535 cals / 46g Pro / 35g fat

    M3 12:30pm (1400c/140p/80f)
    6oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 60ml seasoned vinegar dressing.
    490 cals / 47g pro / 27g fat

    M4 4:30pm (1925c/198p/105f)
    Dozen eggs (2 whole, 10 whites), 3oz mushrooms 2.5oz mozzarella.
    525 cals / 58g pro / 25g fat
    Last edited by Plateauplower; 03-15-2018 at 03:35 PM.
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