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  1. #91
    Registered User Plateauplower's Avatar
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    Friday 3/16/18
    190.4 lbs - well that’s weird back down today.....

    Shaping up to be a great weekend, starting with a nice drop back down on the scale. Took the day off work today, have the makings for another batch of Gardineria (don’t know how to spell it) going to make it with avocado oil this time so the oil stays liquid when refridgerated. Have my 6yo daughters Girl Scouts “Daddy Daughter Dance” tonight, looking forward to that even though my suite is gonna be pretty loose. Have a lot of fun stuff planned for the weekend, should probably try to get some range time in at some point too. Got a couple more pairs of Lucky Athletic cut pants yesterday and another pair of Levi 541s arriving today, so I should be all set on pants unless I drop down to a 30” waist next the 32s are plenty roomy already.

    Workout was good this morning, not much progress but felt worked, and energy was great (good sleep last night). Did some no handed squats after my worksets just because I havn5 for awhile. Definitely a different feeling and core work work.

    5:05-6:15am
    70 min / 30 sets.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    135x10 no hands
    135x10 no hands
    185x10 no hands

    SS with

    Hammer strength preacher curl (PWO)
    70x10
    80x10
    90x10
    90x10
    90x10
    ———————-
    Leg press (PWO)
    360x10
    450x10
    540x10
    630x8
    630x6

    SS with

    RDLs
    135x10
    225x10
    275x8
    315x6
    315x6
    ——————————
    Alt DB Curls
    35sX10
    40sX10
    45sX8
    45sX8

    SS with

    Decline sit-ups
    BWx30
    BWx25
    BWx25
    ———————————

    M1 7:00am
    8oz bloody steak, 2 runny eggs - yum yum
    500 cals / 58g pro / 30g fat

    M2 10:45am (990c/105p/57f)
    6oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 60ml seasoned vinegar dressing.
    490 cals / 47g pro / 27g fat

    M3 3:15pm (1450c/160p/82f)
    6oz roasted chkn / 4oz avocado Cajun seasoning
    460 cals / 55g pro / 25g fat

    M4
    Apparently chipotle (chit hole le) will be catering the daddy daughter dance so dinner will be something that will probably result in food poisoning for everyone .
    I plan to bring a protein and hemp seed shake in case of emergency. If it’s buffet style, I’ll eyeball portion some meat and guacamole, and keep it small. If it’s like premade burritos or something I’ll slip out to the car and slam shake and take a pass on the salmonella dinner....if I’m having a “cheat meal” is sure as fuk ain’t gonna be that slop when my favorite Mexican place is probably putting missing pictures of me on the wall .


    M4 6:30pm (2200c/220p/127f)
    8oz? (Total) steak, chkn, & pork , big tong of greens, big scoop of guacamole, serving or so of mozzarella
    750 cals / 60g Pro / 45g fat
    All estimates, probably high est....guessing closer to 600c
    Was actually really good, meat was a bit too salty but seemed quality.


    All the daughters ditched the dads to dance together.....Pretty much just running around screaming (the girls, not the dads).
    Last edited by Plateauplower; 03-17-2018 at 04:58 AM.
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  2. #92
    Registered User Plateauplower's Avatar
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    Saturday 3/17/18 - Happy St. Patrick’s Day!
    190.4 lbs

    Scale drop seems legit at this point. Guess the week might turn out a little better than I was thinking in terms of scale loss. I’m going to do some cardio and shoulder rehab this morning since I missed the gym Wed and will miss next Wed too for early starts at work. Daddy daughter dance was fun. Chopped all my veg for Giardinieria and it’s in the brine in the fridge. Need to drain, rinse, weigh it then add my seasonings, garlic, avocado oil, olives and stuff and figure out the macros on this batch. Not sure what the plan is today, freezing rain right now, so it won’t be working on my tan

    Macros for avocado oil / veg
    jalapeño peppers, green peppers, multi colored peppers, cauliflower, celery, red onion, carrots, garlic, green olives, oregano, seasonings etc, 2 big botttles cold pressed avocado oil (136 servings)

    Veg (except olives and garlic cloves) are chopped small and soaked for 18 hrs or so in a stock pot with 2 cups of kosher salt, apple cider vinegar and water. Then drained and rinsed with water to get rid of salt, 2.5 cups of dried oregano, 6 cloves of fresh chopped garlic, 53 servings of green olives and 2 big bottles of avocado oil are added. Would have added 1/2 cup of crushed red pepper flakes, but apparently I’m out...then it sits for a day or two in fridge stirred occasionally until bottling in random saved glass jars.

    Seems to be the best batch yet, I could eat it every meal.

    Made 242oz (15 lbs.) /19,325 cals / 2,038g fat
    2oz serving = 160 cals / 17g fat


    Cardio incline treadmill LISS
    60 min / 4.1 mi/ 675 cals

    Shoulder mobility stuff - various

    M1 8:45am
    3 eggs, 4 mini turkey sausages
    470 cals / 44g pro / 31g fat

    M2 12:15pm (955c/105p/55f)
    10oz wild fish, 4.5oz spinach 60ml vinegarette, 2oz avocado oil veg
    485 cals / 61g pro / 24g fat

    M3 4:15pm (1500c/151p/92f)
    8oz sirloin steak, 2oz avocado oil veg
    545 cals / 46g pro / 37g fat

    M4 7:30pm (2050c/197p/111f)
    6 oz chkn thighs, 1 Patty’s beer
    550 cals / 46g pro / 19g fat
    Last edited by Plateauplower; 03-17-2018 at 07:35 PM.
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  3. #93
    Registered User Plateauplower's Avatar
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    Originally Posted by fittofattofit View Post
    So is a dear antler a real treat for a dog? Can imagine it's like a bone but maybe softer and a bit of marrow when fresh?
    Always think of Coyotes as a desert animal ... how far away from the city is your stand?


    I don't recall seeing you do the RDLs from that angle .... really getting deep with a great hip hinge and hammie stretch. Making that look weight through that range look like very easy work Tim!
    And how did you get so close to the buck ... looked like you could have grabbed him


    Ha ... you may have felt that 3rd rep slow down but that was 3 heavy reps knocked out on 12 seconds ... always a pleasure watching your squats because of your commitment, speed and consistency ... looked great to me : ), plus looking really trim in the vid
    And smashed out 455 x 3 on the deads


    Sounds familiar .... I hope the dads had some beers while the daughters ignored them : p
    Slowly pegging away at that weight .... looks like you're going to hit the 180s sometime this week
    Ya my dog absolutely loves chewing on deer antlers. If I give him a rawhide bone he just carries them around and hides them/buries them if outside. He will sit and chew on a deer antler non stop. No marrow in them. Just calcium and whatever else. Coyotes are everywhere. That vid is inside one of the facilities where I work. There’s an area on the edge that looks like they could film “The Walking Dead” and that’s where all the wildlife lives. That’s pretty close to Chicago, in a fully developed urban area. I’m not sure why that buck let me get so close, he’s either stupid, fearless, or just kind of tame from living within the facility and being “safe”. I’ve seen a lot of signs of people feeding the deer, and he’s probably a 5 year old deer, the does and fawns usually run well before I get that close. I had a herd of about 15-20 deer running ahead of me the other day after I covered the areas looking for antlers.

    Ya I don’t vid RDLs much, just grabbed one to see how my form was. 315 is manageable, it’s heavy enough to get work but I can still focus on my hamstrings. If I go too heavy on them I lose the hammy focus and start to use too much lower back.

    On the squats the second rep at 365 felt really good, so it just made me mad that I hit a wall on the 3rd. After watching the vid, it was faster than it felt, probably should have tried for another rep.

    No beer at the dance. It was mostly dads looking at their phones. We actually danced almost the entire time. My daughter decided it was more fun to dance with me, than run around screaming. I’m guessing because I really upped my game and was twirling her around, and tossing her around. Made my shoulder sore . The moms that were there told my wife yesterday about how I was about the only Dad dancing yesterday at their cookie booth thing, scored some bonus points there . 180s happened today

    Sunday 3/18/17
    189.6 lbs

    I don’t think that weight will stick, pretty dry this morning and didn’t use it in the weekly numbers because I did the math yesterday and just used 6 days. The week turned out decent at an average weight of 191.3 lbs, for a loss of 1.5lbs from last weeks avg weight of 192.8 lbs. daily intake was around 2175, which means TDEE is holding steady just over 2900 cals/day. I’m shocked I’ve lost 23 lbs in 11 weeks and my metabolism isn’t broken from dat der “starvation mode” .

    Today is cooking day, and I have skinless thighs soaking in Franks red hot, a big package of sirloin steaks, a fresh salmon for dinner and a fresh trout for sometime soon. I’m going to have to be careful with my last batch of Giardineria or whatever it’s called, it is amazing. I just want to eat the entire vat of it . Will probably get that bottled today. Great fat source though. Supposed to be nice out around 50 degrees. Hopefully get the family out for some outside time and wear out the crazy dog. We took him for a short walk yesterday in his new face harness thing that will prevent him from pulling my wife like she’s water skiing behind him when he sees a squirrel or anything else that interests him (cause he’s an azzhole like that...I call it his Hannibal Lecter mask and he HATES it because he physically cannot pull. If he tries it just pulls his head sideways or down or something pretty funny. He spent most of the walk trying to bite at it. It’s got a thing that goes over his nose, and behind his head, he looked crazy snapping at the air, spinning around trying to paw it off. It’s for his benefit though so my wife can actually walk him, he’s way too strong for her now when he decides to go after a squirrel etc. He’s pretty good for me on the leash after just a few times of him jerking my arm and I jerk him back hard enough that he about does a back flip. Dog is very smart but extremely hard headed, I swear he’s from a wild dog lineage. I gave him a bone from a spiral ham yesterday and he went and buried it for later, that’s gonna smell nice in a few days....

    M1 7:30am
    3 eggs, 4 mini turkey sausages
    470 cals / 44g pro / 31g fat

    M2 11:30am (1100c/102p/73f)
    10oz sirloin steak, 2oz avocado oil veg
    630 cals / 58g pro / 42f

    *2mi family nature hike

    M3 2:30pm (1500c/149p/92f)
    4.5oz spinach, 6oz spicy chkn thighs, 45ml vinegarette
    400 cals / 47g pro / 19g fat

    M4 5:30pm (2150c/212p/130f)
    10oz salmon, 6oz bro-collie
    650 cals / 63g pro / 38f
    Last edited by Plateauplower; 03-18-2018 at 04:33 PM.
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  4. #94
    Registered User Plateauplower's Avatar
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    Originally Posted by Payton1221 View Post
    Meier's around here sells a Franks Kickin' BBQ sauce that's really good too, and I've been eating some Caribbean Jerk sauce that's not too bad.
    I use the Franks red hot because it doesn’t have any carbs, just peppers and vinegar. It turns out great on boneless skinless chicken thighs. They are pretty much like hot wings but no bones. I add a little garlic powder and Cajun seasoning while they are grilling, and cook them until the edges start to get crispy. I found the thighs marked down to $1.48/lb so I grabbed 30lbs. All my freezer space is pretty much at capacity with bargain meats right now .

    Monday 3/19/18

    190.2 lbs
    Have a 7am meeting at a remote facility which really sucks on a Monday because that’s bring my weeks worth of food to work day, plus I could be stuck at this place for awhile so I need to prep a couple meals. Might be eating cold steak, and plain cold chkn thighs, but I’ll manage.

    Going to take BB bench by feel today. I think pushing on that lift could be contributing to the shoulder discomfort so perhaps a slightly lighter load will help. I hate to lower intensity in a deficit, but I think I can get a little extra intensity bumping up my DB bench on Thursdays. Ordered some Cissus to try out for improved joint health. Pretty inexpensive so worth a shot along with the high potency turmeric I’ve been taking.

    5:05 - 6:20 / 75 min / 43 Sets
    What I lacked in intensity today, I tried to make up with volume. Pretty much took all of my reps slow on presses, amazing the difference it makes on the shoulder having just the perfect bar path on bench, and stopping before I start to really struggle. Overall it was okay, punched the clock and put in that half of the work.

    BB Bench
    135x10
    185x10
    205x8
    225x6
    225x5
    185x10

    SS With

    BB Rows
    135x10
    185x10
    235x8
    235x8
    235x7
    185x10
    ---------------
    Lat Pull-downs
    160x10
    180x10
    200x10
    200x9
    200x9

    SS WIth

    Landmine Isolateral Shoulder Press (PWO)
    45x10
    55x10
    65x8
    65x7
    --------------------
    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    SS With

    DB Laterals
    12.5sX20
    15sX20
    15sX20
    15sX15
    -----------------
    Rear Delt Mach
    70x15
    85x12
    85x12

    SS With

    DB Flys
    45sX10
    45sX10
    45sX10
    ---------------
    Straight arm pushdowns TUT
    50x12
    57.5x12
    65x10
    65x8

    SS With

    Reverse grip single handed cable triceps pushdown TUT
    15x8
    15x10
    15x10


    M1 7:00am
    45g whey, 30g hemp hearts, 10g powdered greens
    375 cals / 47g pro / 16g fat

    M2 9:15am (915c/93p/53f)
    8oz sirloin steak (6.5 cooked), 2oz avocado oil veg
    540 cals / 46g pro / 37g fat

    *2.5 mi lunch walk

    M3 1:00pm (1375c/144p/75f)
    6.5oz Grilled spicy chkn thighs, 4.5oz spinach, 45ml vinaigrette
    460 cals / 51g pro / 21g fat

    M4 4:30pm (2050c/213p/113f)
    10oz salmon, 9oz bro-collie
    675 cals / 69g pro / 38g fat

    + pork rind with avocado oil veg
    100c / 1p / 10f

    Totals: 2150 cals /214g pro /123g fat
    Last edited by Plateauplower; 03-19-2018 at 04:25 PM.
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  5. #95
    Registered User Plateauplower's Avatar
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    Originally Posted by ajdahlheimer View Post
    CGBP with the Swiss bar (using the narrowest grip) is a really fun one fwiw.

    Well if ID recommends it, then you know it has to be bullsh-t!

    I've taken the two-per-day Osteo Bi-Flex for a couple years now. That stuff works well.
    I've only messed with a Swiss bar once at a PL gym by where I grew up (Think it was a home fabricated model). Awkward AF, but I like that hammer grip, and it would be great right now for the shoulder.

    LOL, he seems like a he does a lot of research on things before recommending them, figured its worth a try. I bought a bottle of capsules and ended up buying a jar of powder too since the dose is around 4-6g day to be effective according to what I read. Never tried Osteo-Bioflex, I'm going to run with the Cissus first and see if it helps. Want to be able to singularly identify what helps if anything turns out to be effective.

    Tuesday 3/20/18
    190.4 Lbs

    Decent day in the gym, I felt really strong until my heaviest sets and lost a rep on squats and deads, but probably just a high gravity day and I didn't really push myself to death rep range. I worked hard and feel like I got some decent training in. Was going to do a lot more volume at 315 on deads, something similar to 5/3/1 BBB (5x10 @315) but just did one set and moved on to my ISO stuff. Maybe next week, or every other week I'll ramp up some lighter weight volume.

    Squats
    135x5
    225x5
    315x5
    335x5
    355x4
    365x2
    185x10 (no hands)

    SS With

    EZ Curls
    70x10
    80x10
    90x10
    100x10
    100x9
    ---------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    455x2
    365x5
    315x10

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8

    &

    Reverse Curls (TUT -Wrists weak link)
    40x10
    50x10
    60x8
    ---------------
    Leg Extensions (Slow)
    150x12
    170x10
    170x10
    170x10

    Tri Set

    Leg Curls (Slow)
    95x12
    110x10
    115x10
    115x10

    Tri Set

    Decline Situps
    BWx25
    BWx25
    BWx15 (STEEP decline some girl changed in on me, and I worked in for last set)

    M1 7:00am
    45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
    355 Cals / 47g pro / 16g fat

    M2 9:30am (955c/93p/61f)
    6.5oz sirloin/2.5oz Avocado oil Giardiniera
    600 Cals/ 46g pro / 45g fat

    M3 2:00pm (1475c/140p/93f)
    8oz fatty salmon (last of that), 1/2 serving pork rinds
    520 cals / 47g pro / 32g fat

    M4 5:15pm (2175c/218p/130f)
    10oz trout, 9oz bro-collie with 14g whipped olive oil butter
    700 cals / 78g pro /37g fat
    Last edited by Plateauplower; 03-20-2018 at 04:21 PM.
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    Originally Posted by raynerd View Post
    Great work going on buddy, still holding some really good strength as the scale sheds the pounds! Squats and deads are usually such a grind in a deficit but the forward progress you will make when this is all said and done is going to be fantastic!
    Yea still making good progress on the diet, it’s never been so easy for me, this is great. Heavy squats and deads kinda suck no matter what, I don’t look forward to my heavy sets even when in a surplus and making progress . I should gain back any strength lossses pretty rapidly when this cut is all done. It might be awhile though, if it keeps being this comfortable to diet I’ll probably ride it out and get shredded. It will slow down or I will slow it down eventually, so it could be late summer early fall by the time it’s done.

    Wednesday 3/21/18
    189.4 lbs

    Have an early start for work today so my 5am date with the treadmill will be canceled today, or rescheduled might be able to slip it in later. Otherwise I’ll just try to get some walking in at work.

    M1 8:00am
    6.5oz sirloin/2.5oz Avocado oil Giardiniera
    600 Cals/ 46g pro / 45g fat

    * Cardio LISS 6-10% Incline / 4-4.3 mph
    60 Min / 4.2 mi / 750 cals

    M2 11:30am (955c/93p/61f)
    45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
    355 Cals / 47g pro / 16g fat

    M3 1:30pm (1355c/140p/80f)
    4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
    400 cals / 47g pro / 19g fat

    M4 5:15pm (2050c/213p/126f)
    Dozen eggs (10whites/2whole), omelet with 3oz mushrooms, 2 turkey sausages, 1.25oz mozzarella, 7g butter...then 1/2 serving of walnuts
    695cals / 73g pro / 46g fat
    Last edited by Plateauplower; 03-21-2018 at 05:21 PM.
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    Originally Posted by Payton1221 View Post
    Wow. I can't recall ever seeing a lower weight. Is there a target weight or will it be a "I know it when I see it" kind of thing?
    Last year I didn't dip below 200, but 2016 I went down to 187, 2015 186 but both were MUCH later in the year, and that was pretty much a brief low. I am going to take it further this year, how far I don't know, kind of depends on how it goes. I'd like to get pretty lean though, I've toyed with the idea of doing a Natty Masters show (big maybe there) if I can get down to stage conditions, learn how to pose and will need to spend time doing mock peaks to see what I need to do in terms of carbs to fill out and not spill over and look soft and puffy. Just as a guess, and based on what a guy that's prepping for a comp at my gym told me that would take about another 20lbs (high 160s to 170) if I don't lose much muscle on the way down. I'd like to keep the pace a little more rapid until the mid to low 180s. I think Realistically I could be 180 by June and I would look pretty lean for walking around at that weight but its hard to say. I know we always carry WAY more fat than we think we do so its really hard to say... This diet has been by far FAR the most comfortable I've ever been and I feel great right now so I have no reason at all to stop..

    Thursday 3/22/18
    189.4 Lbs

    5:05 - 6:20am / 75 min / 39 sets

    Decent day in the gym, energy was great and I felt good and made a little progress on some things. A little extra volume doing some fluff / shoulder rehab at the end. Overall it was good, added some rest pause reps to pull-ups, dips felt awesome today, shoulder felt very stable doing them and I might actually add some weight at some point which is a good sign, I love the movement...I reduced weight on DB rows and added some reps. the oly handle loaded with 25lb plates to get it to 125 (128 actually) shortens the top of the ROM and prevents me from getting as good of a feeling and squeeze. I'll eventually swap these out for something else that's easy on the lower back....


    DB bench 100sx7


    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7 (vid)
    100sX6
    100sX5

    SS With

    DB Rows
    80sX10
    100sX10
    100sX12
    100sX12
    100sX12
    ---------------
    Pullups (Various grip)
    BW+35 X 7
    BW+35 X 7
    BW+35 X 6
    BW+35 X 7 (6+1 RP)
    BW+35 X 7 (6+1 RP)
    BW+35 X 6

    SS With

    Dips (Slow)
    BWx12
    BWx12
    BWx10
    BWx10
    BWx9
    -------------
    EZ Skull Crushers
    80x10
    90x10
    100x8
    100x7
    100x6

    SS With

    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15
    ---------------
    Rear Delt Mach
    70x15
    85x12
    85x12

    SS With

    DB Laterals
    15sX20
    15sX20
    15s15

    &

    DB BTN Tricep Extensions (TUT)
    55x10
    55x10

    M1 7:00am
    45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis 2g fish oil
    375 Cals / 47g pro / 18g fat

    M2 8:45am *HUNGRY (975c/93p/63f)
    6.5oz sirloin/2.5oz Avocado oil Giardiniera
    600 Cals/ 46g pro / 45g fat

    * 2 mi Antler walk -no luck

    M3 12:30pm (1375c/140p/82f)
    4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
    400 cals / 47g pro / 19g fat

    M4 2:30pm (1850c/165p/123f) Hungry Today, will try to keep it under 2500 cals.....
    1oz pork rinds, 2.5oz Avocado oil Giardiniera, 1 serve turkey peperoni
    475 Cals/ 25g pro / 41g fat

    M5 5:00pm (2300c/207p/147f)
    6oz ham, 2 eggs
    450 cals / 42g pro / 24g fat
    Last edited by Plateauplower; 03-22-2018 at 03:58 PM.
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    Originally Posted by Payton1221 View Post
    If you feel somewhat accurate with calculating or estimating your current bodyfat (calipers, visual chart, or perhaps even the Navy's measurement calculator), you could mathematically approximate how much weight to lose to get to __% bodyfat but you should probably estimate a small portion of your weightloss between now and then could be lean mass. But that's not necessary and you can just keep going because as you wrote, you feel great and have no reason to stop. You carry enough mass to be very impressive when lean!!!
    I really don't care to try to be precise in regard to actual body fat percentage right now. In reality it wouldn't even matter much if I were to try to actually compete in regard to actual accurate percentage, since specific percentage will look a little different person to person anyway (obviously would need to be in single digits because natty contest success would hinge on being very well conditioned rather than size). The weight I am estimating is based on my height and what others step on stage at for natty comps. Since I don't think of myself as an "outlier" I figure that's close enough for now in terms of what I need to lose. Losing some LBM is absolutely going to happen, no doubt. I am pretty confident I can keep from losing very much actual muscle if I "do it right" but there will be LBM loss due to fluid, etc etc...

    I actually got a very nice compliment at the gym today, one of the morning guys said I was getting huge, which was nice to hear when dieting. I told him its just an illusion from getting leaner. He asked what I weighed and I told him 190 and was shocked said he thought I weighed 240 , I've been 240+ before, not a good look on my 5'9" frame , especially considering I had taken about a decade off training when I was up there...I hope I can look good when I get lean, its funny my skin seems to be doing better with the higher fats for sure, when I would run them lower, I had loose skin around my waist at this bodyweight. Not an issue yet which is a good sign.


    Friday 3/23/18
    190.0 Lbs (ham weight/ extra sodium yesterday)

    Good session today, Amazon delivered new UA gym shirts, new headphones, new knee sleeves, good times. Like the new gym shirts enough that ordered 6 more old Wal-Mart Russell athletic shirts were getting pretty rough after 2 years of abuse. Put in the work, made a little progress bumped a couple sets of preacher curls and my last set of RDLs to feel out a 10lb bump (felt like more than 10, but I'll work it up). Did a couple sets of no handed squats after my work sets, great core work.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    185x10 No hands
    225X8 No Hands

    SS With

    HS Preacher Curls
    70x10
    80x10
    90x10
    90x10
    95x8 (5lb bump)
    95x8
    ---------------
    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x7

    SS With

    RDLs
    135x10
    225x10
    275x8
    315x6
    325x5
    -------------
    ALT DB Curls
    35sX10
    40sX10
    45sX8

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

    M1 7:00am
    45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis 2g fish oil
    375 Cals / 47g pro / 18g fat

    M2 9:45am (975c/93p/63f)
    6.5oz sirloin/2.5oz Avocado oil Giardiniera
    600 Cals/ 46g pro / 45g fat

    M3 12:45pm (1550c/154p/95f)
    9oz bro-collie with 14g olive oil butter, 7oz spicy chkn thighs
    575 cals / 61g pro / 32g fat

    M4 5:00pm (2060c/202p/124f)
    3 eggs over easy, over 6oz ham
    510 cals / 48g pro /29g fat

    + a couple oz of chkn B coming out of crockpot when shredding it.
    115c / 18p / 2f

    Totals 2175 cals / 220g pro / 126g fat
    Last edited by Plateauplower; 03-23-2018 at 05:19 PM.
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    Saturday 3/24/18
    188.4 lbs

    Little later weigh-in and kind of dry / thirsty this morning. We have a meal out planned for today at lunch with wife’s family to see the Easter Bunny. It’s at Home-Run Inn Chicago pizza place. Shouldn’t be too hard to navigate through that, they have a Buffett that is heavy on pizza, pasta etc, but I should be able to find some food that will work. Hitting fat and sodium in that meal certainly won’t be a problem, I’ll probably try to adjust my feeding times so I’m not super hungry when we get there to make eyeballing portions a little easier/more realistic .

    Going to hit my cardio session at the gym this morning. It’s going to be a nasty day outside, looking forward to the weather changing and having weekend activity outside replace indoor treadmill (although I don’t mind it really, just crank on some music and watch news for an hour). Numbers looking decent so far for the week. Should be 1.5 lb loss or so which is the target.

    Cardio LISS/HIIT
    60 min / 4.75 mi / 750 cals
    BW x 40 pull-ups and some dips just for fun.

    M1 9:45am
    5oz chkn b shred, 2.5oz Giardiniera
    425 cals / 43g pro / 27g fat

    M2 12:15pm (1000c/93p/63f)
    Home run inn - Chicken capri -sans bun (chkn b 6oz maybe 3oz mozz , naked salad - greens & cucumbers
    575 cals / 50g pro / 35g fat (estimated)

    M3 3:15pm (1550c/148p/93f)
    6oz sirloin, 9oz bro-collie with 14g olive oil butter
    550 cals / 55g pro / 30g fat

    M4 5:30pm (2100c/198p/128f)
    3 eggs, 6oz ham, couple walnuts
    550 cals / 50g pro / 35f

    Totals:2100 cals /198g pro / 128g fat
    Last edited by Plateauplower; 03-24-2018 at 04:29 PM.
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    Sunday 3/25/18
    188.4 lbs

    Closing out the week likely with a rest day. It was pretty good, scale loss is still moving along faster than expected. Average weight for the week is 189.5 lbs for a loss of 1.8lbs from last weeks average of 191.3 lbs. Average calories for the week were about 2150, which indicates my TDEE was 3050 cals/day. In reality it would be a little closer to 3100 since I don’t count cals from coffee or intra wo drink of BCAAs and usually a scoop of pre-wo mixed in.

    It seems unquestionable that there is some kind of metabolic advantage eating this way for me, both in terms of TDEE increase as well as hunger control. I’ve tracked my intake accurately for almost 4 years now, and I’ve never had a TDEE this high, or felt as comfortable in a deficit. Even when the deficit was only resulting in .5 lb per week, I would be much hungrier and pretty miserable by now eating my normal 100-125 grams of carbs per day at about the same total calories, slightly higher protein and much less fat. Way ahead of schedule in terms of goals, good place to be.

    Probably rest today and recover from a solid week of training. Already got my chkn b and beef stew meat cooked for the week. Probably cook some salmon or trout today and take it easy. Weather is going to be crappy again here, but I think it’s supposed to warm up through the week. Will have a nice short work week with Jury duty on Thursday and taking Friday off.

    M1 7:30am
    Dozen egg omelet (10 whites & 2 whole) 3oz ham, pinch of spinach, 1oz shredded Mexican blend cheese
    550 cals / 69g pro / 28g fat

    M2 10:30am (975c/112p/55f)
    5oz chkn b shred, 2.5oz Giardiniera
    425 cals / 43g pro / 27g fat

    M3 1:30pm (1475c/166p/81f)
    5oz lean stew meat, 9oz bro-collie with 14g olive oil blend butter
    500 cals / 54g pro / 26g fat

    M4 5:00pm (2100c/226p/121f)
    10oz Trout, 6oz sautéed mushrooms with 1.5oz spinach, garlic, seasonings
    625 cals / 60g pro / 40g fat

    + some nuts & feta cheese
    200 cals / 5p / 15f

    Totals 2300 cals / 231g protein / 136g fat
    Last edited by Plateauplower; 03-26-2018 at 01:59 AM.
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    Originally Posted by raynerd View Post
    Killing that diet skinny Awesome sessions and awesome to be 188 already!
    I need to get a big head start on you because I know you will probably pass me by two days after your meet when you start your diet .

    Monday 3/26/18
    189.8 Lbs

    Was not surprised to see a scale jump I increased my sodium yesterday with a good amount of salt on my bro-collie and trout, and mushroom spinach mix. Sadly the extra bloat didn't make my heavier sets feel much lighter . Pretty decent session overall though today, I opted for a little more intensity on Bench today to see how it makes the shoulder feel. I kept form really tight and did slow controlled reps, they were harder than they should have been. Was going to do some overload with the slingshot but just did two singles at 275 and could feel it in my shoulder so decided against pushing the overload. I'll continue to play it by feel. Everything felt pretty good, energy was great and I did a ton of volume, because I had a bunch of fluff in there after the real work was done. Really trying to throw the kitchen sink at shoulders with relatively light weight and really push some blood and work a variety of planes of motion. I'm not sure if this is a good approach or not, but I'll see how it responds.

    Some older guy who's a morning regular but I've never talked to asked me if I competed then he said that some guy who's a personal trainer there named Jimmy (I have no idea who he is) competes and I look way better . Feels good. I think its the new UA fitted shirts I bought for the gym, my old shirts were starting to look like a moo moo on me. Good thing to hear though to keep the mind fuks at bay as I get smaller.

    5:05-6:25 / 80 Min / 42 sets

    BB Bench
    135x10
    185x8
    225x5
    225x5
    245x4
    245x4
    275x1 SS
    275x1 SS

    SS With

    BB Rows
    135x10
    185x8
    235x8
    235x8
    235x8
    185x10 (Slow)
    ------------------
    Lat Pulldowns (WG)
    160x10
    180x10
    200x10
    200x9
    200x9

    SS With

    Landmine Shoulder press (Isolateral PWO)
    45x10
    55x10
    65x8
    65x8
    65x8R / 8 Left (6+2, two spotted reps from right arm)
    ----------------
    Dips
    BWx10
    BWx12
    BWx12
    BWx10
    BWx10

    SS With

    DB Lateral Raises
    15sX20
    15sX20
    15sX20

    &

    EZ Upright Rows
    70x10
    80x10
    80x10
    ----------------
    DB Flys
    45sX10
    50sX10
    50sX10

    Rear Delt Machine
    70x15
    85x12
    100x10 (PR )
    100X10
    --------------------
    M1 7:00am
    45g whey, 30g hemp hearts, 10g powdered greens, 5g matcha green tea, multis
    355 Cals / 47g pro / 16g fat

    M2 9:00am (890c/92p/53f)
    5oz beef stew meat, 2.5oz avocado oil Giardiniera
    535 cals / 45g pro / 37g fat

    M3 1:00pm (1290c/139p/72f)
    4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
    400 cals / 47g pro / 19g fat

    M4 4:45pm (1965c/196p/111f)
    3 eggs, 6oz ham with a side of 9oz steamed bro-collie 14g olive oil butter blend
    675 cals / 57g pro / 39g fat

    M5 6:30pm (2100c/226p/112f)
    Dessert - 30g whey brownie made w/60ml almond milk
    135 cals / 30g pro / 1g fat

    Totals: 2100 cals / 226g pro / 112g fat
    Last edited by Plateauplower; 03-26-2018 at 05:34 PM.
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    Originally Posted by mirroroferised View Post
    Shawn will be back in the 170s by the time we reach the border lol

    Diet is going awesome Tim. Looking more and more like the 180s are here to stay!
    No kidding, he'll probably be the only competitor in history to start the meet at 198 for squats and bench and finish at 182 for deads Hope your peak / taper is going well.

    Tuesday 3/27/18
    188.0 lbs

    Nice little drop on the scale after my uptick yesterday. Great day in the gym, put a beating on my legs and biceps. Gained back the rep I lost last week on squats at 365, might have had another but didn't want to fail if I didn't. One thing I have noticed since doing keto is sometimes $hit can get heavy REAL quick. I've had several instances where I thought I had several reps in the tank and the next rep is a grinder. I was happy with it overall. Deads felt heavier than they should have today, but after squats they usually do and I was happy with the effort today. After everything was done I did a few sets of squats my wife was looking at with the landmine. One facing it, one facing away (bar on a shoulder) and kind of leaning back like a hack squat. They felt interesting, can also stand perpendicular to it and use it for single leg deadlifts using the bar to help balance yourself. Now that its warming up she's been getting back under the barbell in the garage gym instead of just using the power-blocks in the house. My 4yo son goes out with her (daughter is at school) and hits the heavy bag with the little miniature boxing gloves I got for him. He's a little beast . Wants to do boxing, wrestling, hockey and gymnastics gets expensive so probably limit him to gymnastics and hockey for now. Wrestling programs don't start for another year or so....He's a natural wrestler, ornery and relentless.

    5:05-6:20am / 75 min / 35+ sets

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

    SS With

    EZ Curls
    70x10
    80x10
    90x10
    100x10
    100x10 (+1)
    -----------------
    Deadlift
    135x5
    225x5
    315x5
    405x5
    405x5
    315x10 (Slow reps)

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8
    50sX6 (Bump just to feel it)
    ---------------
    Leg Extensions
    150x12
    170x10
    170x10
    170x10
    170x10

    Tri Set With

    Leg Curls
    95x12
    110x10
    115x10
    115x10
    115x10

    Tri set with

    Decline Situps

    BWx25
    BWx25
    BWx25
    ---------------------

    M1 7:00
    Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
    450 cals / 63g pro / 17g fat

    M2 10:30am (975c/109p/50f)
    5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
    525 cals / 46g pro / 33g fat

    *3 mi walk around a facility

    M3 2:15pm (1375c/156p/69f)
    4.5oz spinach, 6oz grilled spicy thighs, 45ml vinaigrette
    400 cals / 47g pro / 19g fat

    M4 5:30pm (2150c/223p/116f)
    10oz fatty salmon, 9oz bro-collie with 14g olive oil blend butter
    775 cals / 67g pro / 47g fat

    Totals: 2150 cals / 223g pro / 116g fat
    Last edited by Plateauplower; 03-27-2018 at 04:31 PM.
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    Originally Posted by mirroroferised View Post
    Thanks Tim. Peak has just started and so far so good. I'm a little out of my comfort zone with this one because I'm following a rpe program but I've picked up a lot over the last few years and need to just build confidence and put it into practice.

    I don't know about where you live but around here hockey is a fortune and practices are at like 530 in the morning before school So far my son is a soccer and baseball fanatic and we've been sticking with that. He's been making some noise lately about hockey though so I'm kinda hoping when he tries it he's not very good lol
    I think RPE is a great method as long as you are consistent with it. I kind of use it loosely myself, its just a fact that some days you are not going to be as strong and an RPE 8 or 9 might be at lower rep count or slightly lighter weight. Auto regulation is good after a certain point in training as long as you don't use it as an excuse to sandbag it.

    Well this is just floor hockey, I'm not a big hockey fan, never watch, never played it etc. But I'm guessing its just going to be a bunch of bobble heads running around swinging sticks at balls . Hockey is very expensive here for older kids. I know several families who have kids big into it, and its a pretty expensive sport with ice time, travel etc. My daughter likes soccer so she will be doing that I guess, he liked gymnastics which is good for his future college wrestling scholarships

    Wednesday 3/28/18
    187.4 Lbs

    Dry weight this morning likely to jump back up a bit. Did my Wed heart health session and followed the cardio with some stretching etc.
    Incline Treadmill: 60 Min / 4 mi / 725 cals

    M1 7:00
    Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
    450 cals / 63g pro / 17g fat

    M2 10:00am (1000c/113p/51f)
    5.5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
    550 cals / 50g pro / 34g fat

    M3 1:45pm (1355c/157p/70f)
    6oz spicy grilled chkn thighs
    355 cals / 44g pro / 19g fat

    M4 5:00pm (2075c/226p/115f)
    Leftover fatty salmon 12oz skillet to crispy skin -yum
    720 cals / 69g pro / 45g fat
    Last edited by Plateauplower; 03-28-2018 at 04:15 PM.
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    Thursday 3/29/18
    188.6 Lbs

    Scale is a roller coaster this week, which is why I prefer to use rolling weekly averages to determine progress for that metric. I was summoned for Jury duty today as an alternate juror, had to call in last night and got a message that said I didn't need to go. That's great, wasn't looking forward to sitting in a room all day and would have probably got locked up for bringing in contraband because my food for the day was coming with me or I wasn't staying (it said bring change for vending machines - no thanks Jeff). Anyway, now I am at work and that wasn't my plan for the day either .... I'm scheduled off tomorrow, and the thought of being at work all day isn't very appealing so I'll probably take a half day today. Its raining now, maybe some indoor range time and reloading, or take the kids to Bass Pro. Amazon has a Bear G2 compound bow that goes from little kid to adult in adjustment that I am really tempted to order but would like to see how it fits the IRL first because it would be about $1000 for bows, cases, arrows, releases etc for both kids...

    Great session today, forced a little progress on my hard work gained a HARD earned rep on my last set of DB bench, the thought of a DB smashing my face went through my mind, but managed to get them both safely to the top... I hammered out the volume with lots of fluff at the end as a reward for doing the hard $hit. Felt really good, and enjoyed myself. Seeing really good changes in the mirror at this point, and that should just keep getting better now that a lot of the visceral fat has melted away and I'll be left grinding away at the remaining and the sub-cutaneous.

    5:05-6:30am / 85 min / 42 sets

    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7
    100sX6
    100sX6 (+1 grinded)

    SS With

    DB Rows
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ---------------
    Pull-ups (various)
    BW+35 X 7
    BW+35 X 7
    BW+35 X 6
    BW+35 X 7 (6+1rp)
    BW+35 X 7 (6+1rp)
    BW+35 X 6

    SS WIth

    Dips
    BWx12
    BWx12
    BWx12
    BWx12
    BWx10
    -------------
    EZ Skull Crushers
    80x10
    90x10
    100x7
    100x7 SS With

    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15
    ---------------
    Rear Delt Mach
    70x15
    85x12
    100x10
    100x8

    Tri set (Circuit style)

    DB Hex Press (TUT)
    45sX11
    45sX10
    45sX10
    45sX10

    Tri Set (Circuit)

    Cable Rows (TUT)
    160x10
    160x10
    160x10
    160x10

    Out of time, but could have just kept going

    ---------------------------
    M1 7:00
    Dozen hard boiled eggs (10 whites/2whole), 3oz ham multis etc
    450 cals / 63g pro / 17g fat

    M2 10:00am (975c/109p/50f)
    5oz beef stew meat, 2oz avocado oil Giardiniera, 15g organic greens powder, matcha green tea drink (fiber etc)
    525 cals / 46g pro / 33g fat

    M3 1:30pm (1450c/165p/76f)
    6oz spicy grilled chkn thighs/ spicy sausage
    475cals / 56g pro / 26g fat

    M4 5:00pm (2000c/220p/107f)
    Pizza - Low carb flax wrap, 55g organic sauce, spinach, garlic, mushrooms 2oz turkey pepperoni, 3oz mozzarella
    550 cals / 55g pro / 31g fat
    Last edited by Plateauplower; 03-29-2018 at 04:14 PM.
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    Originally Posted by mirroroferised View Post
    Bring change for vending machines lol the world we live in today Good to hear you're not needed. That would not be fun.
    I’m sure the contract for those vending machines in the courts goes to someone connected to the Democratic machine of Chicago politics . Was nice to not have to sit there and work a half day.

    Friday 3/30/18
    188.6 lbs

    Should be seeing a decent drop on the scale in the next few days I’m guessing. I can see I’m holding some water. Decent session, nothing amazing clock puncher picked up a rep on leg press.

    Off work today, not sure of the plan yet.

    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    185x10 no hands

    SS with

    HS preacher curl
    70x10
    80x10
    90x10
    95x8
    95x8
    ——————-
    Leg press (PWO)
    360x10
    450x10
    540x10
    630x8
    630x8

    SS with RDLs

    135x10
    225x10
    275x8
    315x6
    315x6
    ———————
    Alt DB curls
    35sX10
    40sX10

    Sit-ups

    BWx25
    BWx25
    ——————-

    M1 7:30am
    3eggs, 6oz ham
    510 cals / 48g pro / 29g fat

    M2 10:45am (1005c/93p/62f)
    5oz stew beef, 2oz avocado Giardiniera
    495c/ 45g pro / 33g fat

    *3.5 mi family/dog nature hike

    M3 3:15pm (1625c/168p/85f)
    12oz seasoned tilapia, 9oz bro-collie, 2oz Giardiniera
    620 cals / 75g pro / 23g fat

    M4 7:15pm (2300c/230p/123f)
    Chkn fajitas avocado veg cheese
    675c / 62p/ 38f
    Last edited by Plateauplower; 03-30-2018 at 06:35 PM.
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    Saturday 3/31/18
    187.6 lbs

    Probably get some cardio in today at the gym. It’s going to be another nasty day here with 45mph winds. My daughter lost another tooth and has several more that will be coming out soon, good thing oatmeal is her favorite food.. We have some kids coming over today to color Easter eggs and stuff, was hoping it would be nice enough to do that outside, going to be a noisy day in the house might make a midday nap challenging.

    Cardio - elliptical steady state
    45 min / 4.5 mi / 500 cals
    Pull-ups and Dips BWx10 / 3 sets
    Cable external shoulder rotations

    M1 8:30am
    3 eggs, 3 turkey sausages
    405 cals / 38g pro / 27g fat

    M2 10:15am (880c/93p/53f)
    10oz tilapia, 2.5oz avocado oil Giardiniera
    475 cals / 55g pro / 26g fat

    M3 1:30pm (1360c/139p/79f)
    4.5oz spinach, 5oz chkn b shred, 2.5oz avocado oil Giardiniera, 60ml vinaigrette
    480 cals / 46g pro / 26g fat

    M4 4:45pm (1860c/193p/104f)
    9oz bro-collie, 14g olive oil butter, 5oz stew beef
    500 cals / 54g pro / 25g fat

    M5 6:15pm (2100c/223p/117f)
    Ham while taking it out of crockpot and cutting it up (estimated)
    240 cals / 30g pro /13g fat
    Last edited by Plateauplower; 03-31-2018 at 05:33 PM.
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    Sunday 4/1/18 - Happy Easter!
    188.0 lbs

    Up early, I’m sure the kids will be up early today. Easter lunch at my sisters then come home and cook some steaks for the week, food prep.

    Week ended a little below my target in terms of scale loss at an average weight of 188.3 lbs for a 1.2lb loss from last weeks average of 189.5. Average daily intake was around 2125 cals/day for a TDEE estimate of around 2725 cals/day. I’d like to be around 1.5 lbs per week this month, but could see a larger drop next week. Still easily on track to be 180 by June which is the goal. Then it will be slow and steady probably targeting 1lb or less per week.

    This was posted elsewhere. I found it interesting in regard to metabolic pathways / ketones
    https://m.youtube.com/watch?v=NqwvcrA7oe8



    Makes me wonder about dropping my protein back down a little closer to 1g/lb and increasing fats. I do have a lot of Giardiniera to eat, and it is good .


    M1 7:15am
    7 HB eggs (2 whole), 2 turkey sausages, 1oz mozzarella, 14g olive oil butter
    520 cals / 41g pro / 39g fat

    2.5 mi dog walk

    M2 10:15am (1010c/88p/66f)
    6oz spinach, 5oz chkn b shred, 2.5oz avocado oil Giardiniera
    490 cals / 47g pro / 27g fat

    M3 12:45pm (1670c/151p/104f)
    10oz grilled salmon, 6oz bro-collie
    650 cals / 63g Pro / 38g fat

    M4 5:30pm (2225c/215p/135f)
    8oz broiled sirloin, 9 oz sautéed mushrooms
    555 cals / 64g pro / 31g fat
    Last edited by Plateauplower; 04-01-2018 at 05:06 PM.
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    Originally Posted by fittofattofit View Post
    That's what happens with the Kangaroos over here
    Koalas overpopulate certain areas as well but they have to sterilise them because shooting them would be such a bad look


    All very wise and I wish I could stick to the same ideals


    You're a great advocate for the Keto, and very nice too be able to sustain a strong cut on over 2000cals per day


    Awesome to get that affirmation ... all heading in the right direction
    And strong bench and BB rows session


    Well I don't doubt he'll be a beast as he grows up ... he's got a great example with both yourself and Jacque lifting and I'd say he's got your build and genetics and stubbornness
    Great heavy day with the squats @ 365 x 3 and the deads Tim, and good way to earn your hot cross buns with 24 x 3pps squats, 630 leg presses and 3pps RDLs on Good Friday
    Yea they cull the deer at night, in the forest preserves, hopefully they don't waste the meat but it wouldn't surprise me if they did SMH. Yet I got a ticket for picking wild mushrooms

    Gotta do what I can to minimize injuries, still dealing with modifications due to bad wing, don't need any more.

    I don't think Keto is for everyone, It would probably be bad for many, seems to be VERY good for me for whatever reason genetic, hormonal, IDK but its the best thing I've stumbled on since starting training again SRS. It works very well for me, I don't ever remember feeling as good as I have on it in general, and specifically when dieting.

    It's good to hear the occasional comment, I really haven't started feeling "small" yet, Obviously my shirts are a little looser etc, but nothing terrible yet. I don't think I've lost much muscle on my diet yet, I know I have lost some muscle and strength from last year, just due to it being rather abysmal for training in general from the nagging shoulder.

    LOL yea he's all man-cub, my wife was lifting in the gym the other day and he was out there hitting the heavy bag and Ranger started going crazy barking/growling because of an amazon delivery, and he told Jacque "don't worry momma, I've got my muscles out if its a bad guy" . He comes up with the most hilarious things.

    Squats felt good last Tuesday, was glad to get the rep back on 365. Would really be a confidence booster to get that worked back up to a 5 rep set, but will just see how it goes, I'm being a little more careful with grinders as mentioned.


    Monday 4/2/18
    187.8 Lbs

    5:05-6:20 am / 75 min / 39 sets

    Decent session today, fair amount of volume even though I went a little lighter this week on Bench slow very controlled reps and next week I will focus a little more on Intensity for Barbell Bench. Energy was good overall.

    BB Bench
    135x10
    185x10
    205x10
    225x7
    225x5
    225x5
    185x10

    SS With

    BB Rows
    135x10
    185x10
    235x8
    235x8
    235x8
    185x10
    -----------------
    Lat-Pulldowns
    160x10
    180x10
    200x10
    200x9
    200x9

    SS With

    Landmine HSoulder press (PWO - Isolateral)
    45x10
    55x10
    65x8
    65x8
    ---------------
    Dips
    BWx12
    BWx11
    BWx11
    BWx11
    BWx10

    SS With

    DB Laterals
    15sX20
    15sX20
    15sX20
    ----------------

    EZ Upright Rows
    70x10
    80x10
    80x10

    Tri set with

    Rear Delt Mach
    70x15
    80x12
    100x10

    Tri Set With

    DB Flys
    45sX10
    50sX10
    50sX10
    -----------------

    M1 7:00am
    7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
    430 cals / 40g pro / 22g fat (macros don't add up to cals per labels, but whatever close enough, I think bc I don't put the glaze on the ham, there's probably only 1-2g CHO from ham and mozz in there and likely less cals overall)

    M2 10:00am (990c/86p/63f)
    6oz lean top sirloin, 2.5oz avocado oil Giardiniera
    560 cals / 46g pro / 41g fat

    *12:00pm - 3.2 Mi Lunch walk

    M3 1:45pm (1465c/132p/90f)
    5oz chkn b, 4.5oz spinach, 2.5oz avocado oil Giardiniera, 45ml vinaigrette
    475 cals / 46g pro / 27g fat

    M4 5:15pm (2150c/207p/123f)
    12oz Tallipia, 9oz bro-collie, 28g olive oil butter, couple pork rinds with Giardiniera
    685 cals / 75g pro / 33g fat
    Last edited by Plateauplower; 04-03-2018 at 03:03 AM.
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    Originally Posted by Payton1221 View Post
    Tim,

    That's interesting. What are the macro guidelines that you follow? I know that I could handle nearly no carbs for a few days, but I'd have to change the mix of no-carb foods that I eat or otherwise my macros would likely have too much protein and too few fats (e.g., boneless/skinless chicken breast, 90/10 hamburger, etc.).
    I pretty much follow my own “guidelines”. I did some research on keto prior to adjusting my macros. I am keeping my net carbs extremely low, well under 30g/day. I run my protein higher than keto “guidelines” suggest, basically keeping it in the .8-1.2g / lb range, because I feel it’s better in a deficit to have some excess there. Then I run my fats pretty much wherever they end up minimum being over 100g/day.

    All of my meals are listed M1, M2, etc. That is exactly what I eat with quantity by weight and macro breakdowns. The last entry of the day the numbers at the top in brackets are the daily totals. I.e yesterday (2150 cals/207g protein / 123g fat).

    I continue to eat leaner meats, I don’t particularly care for really fatty pork, or steak. I try to get a decent portion of my fats from mono unsaturated fats like the Giardiniera I make with avocado oil, and have been eating a lot more fatty fish to keep my O3s a little higher. I try to vary my fats including getting some butter in there for butyric acid. The butter I have been buying is whipped with extra virgin olive oil so it’s soft, and is 90 cals/10g fat for 14g.

    Overall I don’t find it all that restrictive of a dietary approach since I have a natural tendency toward protein rich foods. I am basically eliminating 35 cal bread and goldfish crackers and including more spinach and low carb veg than I have in the past. I have come to LOVE fresh steamed bro-collie with butter salt and pepper. I could eat mounds of it, actually I do .

    I don’t know why dropping the 100-125g carbs I would normally eat per day and increasing my fat intake has had such a positive impact on overall energy, mental sharpness, satiation, hormones (sex drive /waking up with a hard-on almost all the time) but it seems to work well for me.

    I am looking forward to seeing what happens when I bring calories up to maintenance eventually. I think I will be able to be satiated at an intake that will make it pretty easy to stay lean. The big question I have will be on making strength gains on keto when I bring calories up. Normally when I run a surplus with more carbs, I feel like a lazy sloth in the gym, but the weights increase rapidly when coming out of a deficit. The only real downside for me is being flat, I rarely train specifically for a pump (occluded biceps training when I’ve had elbow tendinitis is about all I can remember doing that was more toward that end) but with such low carbs the pumps are much reduced even when training in the 5-12 rep range where I usually work most of my sets, and I look flat. The scale numbers are probably a little artificially low too, I’m guessing I could fill out and add 6-8 lbs of scale weight from water/glycogen pretty easily with a high carb day.


    Tuesday 4/3/18
    186.6 lbs

    New low on the scale. Legs, biceps and abs today. I have to take some insurance people on a tour of a facility today so I had to prepare meals and will be eating out of Tupperware instead of throwing my meals together in my office when I eat them. Probably a half day for that, hoping to be back to my office by early afternoon, but hard to say....woke up too early and pretty hungry today, coffee will take the edge off until I hit the gym.

    Session
    5:05 - 6:20am / 75 min / 35 sets

    Meh, today was a clock punch session. Didn’t have the mindset for my high intensity sets. I felt good in terms of energy to do work, just when the work got heavy I couldn’t find my groove and lost a rep on squats and deads. Decided to stay at 355 on squats, it felt heavy enough today. Guess I’ll just need to try harder next week.

    Overall it was okay though, makes the good days in the gym more special . I’ll probably get a lot of walking in this morning with the insurance tour, that’s not a bad thing. Better than office work and a change of pace.

    Squats
    135x5
    225x5
    315x5
    335x5
    355x3 (-1)
    355x3 - no 365 today.
    335x5

    SS with

    EZ curls
    70x10
    80x10
    90x10
    100x10
    100x10
    ————————
    Deadlift
    135x5
    225x5
    315x5
    405x5
    455x2 (-1)
    405x5
    315x8

    SS with

    DB hammer curls
    35sX10
    40sX10
    45sX8
    45sX8
    45sX8
    ————————
    Leg Extensions
    150x10
    150x10
    170x10
    190x9 (bump 10lbs)

    Tri set with

    Leg Curls
    95x10
    110x10
    125x10 (bump 10lbs)
    125x8
    —————————
    Food

    M1 7:00am
    7 HB eggs (2 whole, 5whites) 3oz ham, 1oz mozzarella
    450 cals / 43g pro / 24g fat

    M2 10:00am (975c/89p/61f)
    6oz lean broiled top sirloin steak, 2oz avacodo oil Giardiniera
    525 cals / 46g pro / 37g fat

    + LISS 60min / 4 mi / 650 cals +

    M3 1:15pm (1550c/158p/89f)
    Little under 12oz (raw weight) tilapia, 4.5oz spinach, 2.5oz avocado oil Giardiniera, 45ml vinaigrette
    575 cals / 69g pro /28g fat

    M4 5:00pm (2200c/223p/123f)
    8oz lean pork & 6oz sautéed mushrooms, 9oz steamed bro-collie, 28g olive oil butter for cooking pork, garlic mushrooms & bro-collie, 14g hemp seeds
    650 cals / 65g pro/ 34g fat
    Last edited by Plateauplower; 04-03-2018 at 04:21 PM.
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    Originally Posted by Payton1221 View Post
    Me too. My wife makes a very simple salmon patty from a can of salmon. We get four patties, and I eat two one day and two the next. She takes the liquid from the can and adds two tbs of Kentucky Colonel seasoned flour and basil (I think) which makes a very tasty white sauce to pour over them. We buy salmon fillets when on sale, but $8/lb versus $2.88/can


    Again, me too. Although I only weigh 172-ish, I almost always eat 200g (often 230g or more) of protein every day.
    The salmon burger and sauce sound great! I have been buying an overpriced (IMO) salmon at least once per week. It's our favorite family dinner. I just bake it at 375 with some salt on it it, nothing else. I actually prefer the next meal I get out of it the following day when I skillet heat it and get the skin crispy, love crispy salmon skin .

    Originally Posted by raynerd View Post
    186! Noice!!
    Moving along, sadly lifts are a little down, but one goal at a time.

    Originally Posted by mirroroferised View Post
    Killing it Tim! Great work on that scale.
    Its moving, it has no choice

    Wednesday 4/4/18
    186.0 Lbs

    Likely the low weight for the week, usually is on Tues/Wed seemingly. Went in for heart health cardio day and rode on an elliptical, did some stretching etc after. Hip circle band should arrive today, will start using it on squat days.

    Cardio Elliptical 55 Min / 5.25 Mi / 625 cals

    M1 7:00am
    7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
    430 cals / 40g pro / 22g fat

    M2 10:00am (955c/86p/59f)
    6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
    525 cals / 46g pro / 37g fat

    M3 1:30pm (1475c/135p/89f)
    8oz (raw weight) lean pork, 4.5oz spinach, 2.5oz Giardiniera, 45 ml vinaigrette
    520 cals / 49g pro / 30g fat

    M4 5:15pm (2325c/213p/143f)
    12oz Fatty Salmon, 9oz bro-collie with 7g olive oil butter
    850 cals / 78g pro / 54g fat
    Last edited by Plateauplower; 04-04-2018 at 04:33 PM.
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    Originally Posted by Payton1221 View Post
    Cracking before boiling is interesting. But I use to struggle so much with peeling an egg I considered it an exercise in ANGER MANAGEMENT
    Yea a slight tap and hairline crack before boiling works like magic, That tip was from Bacon (JTBNY). Couldn't do it on the kids eggs they colored though, but they peel pretty easy with the cooking method I mentioned too.

    Thursday 4/5/18
    187.6 Lbs (sodium water)

    Been looking at getting my kids into archery since they really like their little toy bows I bought a year or two ago. I had been watching a spring sale on amazon, and finally couldn't take it anymore and ordered them each real compound bows last night. Setting them up will give me a fun weekend project since the weather is going to suck here for the foreseeable future. They ended up deciding they liked the camo models (took some mild persuasion) after initially wanting pink (daughter) and bright green (son). Ended up dropping about $1,000 for the bows, cases, releases, arrows, etc, but still a smoking deal as almost everything was on sale cheaper than I've ever seen it. The bows are high quality and can be adjusted to fit all the way up from a small child to an adult 5-70lb draw weight and 12-30" draw length, short 30" axel to axel length and light at only 3lbs. My wife has a similar model that we got when she wanted to start flinging arrows with me. Probably could have just bought one and had them share, but meh they hold their value decently if they decide archery is not for them, or I can just keep them and set them up as "loaners" for bow-fishing the crazy jumping carp in the IL River.

    https://smile.amazon.com/gp/product/...?ie=UTF8&psc=1
    Pretty good deal if anyone has a kid wanting to start archery, it was tough choice between this and a Genesis bow which are also really good for youth, but draw weight might have been an issue since they don't go lower and the bows themselves are a little heavier.

    Slight uptick in scale weight, I needed some salt yesterday, was just craving it at dinner so I ate more salt...With the lack of processed foods and bread products my sodium intake is largely limited to added salt other than the ham I've been eating. I also filled a salt shaker with iodized salt, we usually just have the grinder of the pink salt because "pretty" but that does not have added iodine (there is some in my multi though)...Anyway ate 150 or so more cals yesterday and felt really good today. Made some progress which is always a good sign. Bench was matched reps but felt closer on the first set to getting my 8 and the next two sets were a little easier. Everything felt pretty good, added some weight to dips by holding a 20lb DB with my feet since my dip belt was loaded with a 35lb plate. Happy with it.

    5:05-6:25am / 80 Min / 42 sets

    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7
    100sX6
    100sX6

    SS WIth

    DB Rows (slow exaggerated ROM)
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ------------------
    Pull-ups (various Grip- last rep of each set a little ugly, but I'll take it - no RP)
    BW+35 X 8 (+1)
    BW+35 X 7
    BW+35 X 7
    BW+35 X 7
    BW+35 X 7
    BW+35 X 7 (+1)

    SS With

    Dips
    BW X 12
    BW+20 X 10
    BW+20 X 9
    BW+20 X 9
    BW+20 X 8
    ---------------
    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15

    SS WIth

    EZ Skull Crushers
    80x10
    90x10
    100x9 (+2)
    100X8 (+1)
    -------------------
    Circuit style TUT Tri Set

    Rear Delt Machine
    70x15
    85x12
    100x10
    100x9

    Tri Set with

    DB Hex press (Slow tight squeeze, felt really good today, smoked inner pecs)
    45sX10
    45sX10
    45sX10
    45sX9

    Tri Set with

    Cable Rows (Slow/ Narrow)
    160x10
    180x10
    180x9
    180x8
    -----------------
    M1 7:00am
    7 eggs (2whole 5whites) 3oz ham, 1 slice mozzarella
    430 cals / 40g pro / 22g fat

    M2 9:45am (955c/86p/59f)
    6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
    525 cals / 46g pro / 37g fat

    *3.5 Mile Lunch walk / 300 cals (pacer ap)

    M3 1:15pm (1350c/134p/80f)
    8oz (raw eight) lean pork, 3oz avocado
    395 cals / 48g pro/ 21

    M4 4:45pm (2275c/223p/138f)
    14oz Fatty Salmon, 9oz bro-collie (little more left than I thought there was)
    925 cals / 89g pro / 58g fat
    Last edited by Plateauplower; 04-05-2018 at 04:38 PM.
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    Friday 4/6/18
    187.0 Lbs

    Decent mix of intensity and volume today. I decided to work squats at a little higher intensity today, and added a set of volume to leg press and RDLs. Probably won't be a regular thing, but I just wanted to feel some weight. It was a little disappointing, I kinda planned to work up to a nice non-grinder single at 405, but 385 felt heavy without going into grinding out a rep, so that's a little disappointing....I'm not too broke up about it, Its just par for the course at a little more than 3 months into a diet. Strength gains are relatively easy to get back with more food. That said my biceps have never been stronger lulz, likely just because with my shoulder limiting pressing my elbows are healthy which is normally a limiting factor for direct biceps work, I usually try to avoid as much direct heavier biceps work to prevent tendinitis. Leg press are getting stronger too, but its likely just CNS related since I've never really worked them in recent history as much as I have the last few months. Overall, it was a decent session.

    I have been a little hungrier this week, and eating a little more food. I might try adjusting macros just a little and lower protein just a bit, increasing fats and trying to find a sweet spot for better satiation. My thought is if I am converting enough protein for higher levels of gluceogensis I am likely producing a little more insulin, which for me seems to induce hunger, just my thoughts on something to try. Eventually I probably will need to be coming in around 2000-2100 cals per day. Granted I could trim a good bit off my dinner and still be satiated, but I like having one meal where I am more full, than just not hungry....Probably something I will need to get passed if I want to stay pretty lean. I think that's one of my wife's "secrets" she doesn't like being "full" and even though I've never seen someone eat as much ice cream as her, she manages to stay lean year round....She's also a busy body and always doing "stuff" so that probably dramatically increases her NEAT/TDEE.

    5:05-6:20am / 75 min / 31 sets

    Squats
    135x8
    225x8
    315x5
    345x3
    365x2
    385x1
    315x5

    SS With

    HS Preacher Curls (PWO)
    70x10
    80x10
    90x10
    100x8 (bump/PR )
    100x7
    -----------------
    RDLs
    135x10
    225x10
    275x8
    315x6
    335x5 (bump)
    335x5

    SS With

    Leg Press (PWO)
    360x10
    450x10
    540x10
    630x8
    630x8
    630x8
    -----------------
    Alt DB Curls
    35sX10
    40sX10
    45sX8
    45sX8

    SS With

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

    M1 7:00am
    8 eggs (5 whites, 3 whole), 14g olive oil mix butter
    380 cals / 34g pro / 25g fat

    M2 10:00am (900c/80p/57f)
    6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
    520 cals / 46g pro / 37g fat

    M3 1:30pm (1450c/134p/91f)
    3oz spinach, 6oz chkn b, 3.25oz avocado oil Giardiniera
    550 cals / 54g pro / 34g fat

    M4 5:00pm (2075c/197p/126f)
    Stir fry - 8oz lean pork, 9oz bro-collie, 6oz mushrooms cooked in 15ml olive oil and finished with 14g olive oil butter, salt and seasonings.
    625 cals / 63g pro / 35g fat

    Felt very well satiated today as compared to the last few.
    Last edited by Plateauplower; 04-06-2018 at 06:06 PM.
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    Saturday 2/7/18
    186.6 lbs.

    Going to hit Sams Club platinum member early hours to grab some bro-collie, spinach, maybe some meat if I find any sales, and possibly another salmon or trout. Then I’ll hit the gym for a cardio session and home for breakfast. The kiddos new compound bows will be here today, cases and releases came yesterday and arrows will be here tomorrow. Arrows are bare carbon fiber shafts that I’ll cut to length and install fletchings, nocks, and inserts / field points. The bows will need adjusted for draw length /weight and tuned. Should give us plenty to do inside. It’s well below freezing and is only going to be in the 30s all weekend

    Cardio treadmill mix LISS/HIIT
    50 min / 4.15 mi / 610 cals

    M1 9:00am
    3 eggs, 4oz turkey sausage crumbles
    430 cals / 44g pro / 29g fat

    M2 11:30am (950/90p/63f)
    6oz lean broiled top sirloin steak, 2oz avocado oil Giardiniera
    520 cals / 46g pro / 37g fat

    M3- Rest of day (2900c/225p/170f)
    Grilled Pork, chkn, veg, oils, cheese, etc +2 beers

    Ended hitting maintenance or close today. Grilling and big dinner after an afternoon bbq & bonfire. Kept it keto other than 2 beers. Busy day, probably still in a deficit actually.
    Last edited by Plateauplower; 04-08-2018 at 03:42 AM.
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    Sunday 4/8/18
    187.0 lbs

    Stayed very busy yesterday and didn’t get around to even opening the new bows they arrived late in the afternoon, so we will work on those today. Had a fun day despite the cold. I cut some firewood and we turned a cold day warmer with a nice big fire. Got some grilling and yard work done while the kids played with the dog and jumped on the trampoline.

    Decent week for scale loss. Average weight for the week was 186.9 lbs for a loss of 1.4 lbs from last weeks average weight of 188.3. Not including yesterday’s high calorie day in the average intake, daily intake was about 2200 indicating TDEE is around 2900 or just a little higher, which is very good for me. There seems to be about a 300-400 calorie per day advantage on keto for me compared to eating that many calories with more carbs according to previous years dieting numbers. Strange.

    M1 8:15am
    3 eggs, 2oz turkey sausage, 3 strips bacon
    450 cals / 40g pro / 32g fat

    M2 12:00pm (1150c/109p/79f)
    9oz Steak, 2oz Giardiniera
    700 cals / 69g pro / 47g fat

    M3 4:15pm (1675c/170p/100f)
    8oz Lean pork, 9oz bro-collie, 6oz mushroom stir fry 15ml olive oil
    525 cals / 61g pro / 21g fat

    M4 5:30 (2025c/205p/121f)
    dessert - 30g whey brownie, 32g sugar free natty peanu5 butter
    350 cals / 35g pro / 21g fat
    Last edited by Plateauplower; 04-08-2018 at 04:29 PM.
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    Monday 4/9/18
    187.0 Lbs

    Pretty good session today. Focused more on intensity, shoulder felt decent and I felt good. Numbers were not great on BB bench, but considering my lack of training that lift at intensity and the diet, not terrible either for me, no grinders probably left a rep in the tank on work sets. Id like to be back working 275 as my 3x5, but that's probably not going to happen for awhile. Overall it was good though and I felt great and got a lot of fluff in after the hard sets were done and thoroughly enjoyed myself. So that half of the equation is done for the day.

    5:05-6:20am / 75 Min / 46 sets

    BB Bench
    135x10
    185x5
    225x5
    245x4
    245x3
    245x3
    275X4 SS
    275X3 SS
    275X3 SS

    SS With

    BB Rows
    135x10
    185x10
    235x6
    235x6
    235x6
    235x6
    -------------
    Lat Pulldowns (WG)
    160x10
    180x10
    200x10
    200x9
    200x9

    SS With

    Landmine Isolateral Shoulder Press (PWO)
    45x10
    55x10
    65x8
    65x8
    ----------------
    Dips
    BWx12
    BWx12
    BWx12
    BWx12
    BWx10

    SS With

    DB Lateral Raises
    15sX20
    15sX20
    15sX20
    ----------------
    Circuit Style Tri Set

    Rear Delt Machine
    70x15
    85x12
    100x10
    100x10

    Tri set with

    DB Flys
    45sX10
    45sX10
    50sX10
    50sX10

    Tri set with

    Facepulls
    30x15
    35x12
    42.5x12
    42.x12
    --------------

    Tricep DB BHTN presses
    50x10
    60x8
    ---------------------

    M1 7:00
    5 eggs (3 whole, 2 whites), 3oz ham, 14g olive oil butter blend
    475 Cals / 40g pro / 32g fat

    M2 9:45am (1150c/88p/82f)
    5oz lean stew beef, 3 oz avocado, 2.5oz Giardiniera
    675 Cals / 48g pro / 50g fat

    *Lunch walk 45 +_- min /3.7 mi/330 cals (pacer ap)

    M3 2:00pm (1650c/136p/113f)
    3oz spinach, 6oz (cooked) lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 (2505c/207p/171f)
    8oz fatty salmon, 9oz bro-collie
    535 cals / 57g pro / 30g fat
    + about 2oz of peanuts (estimated) when I roasted some from raw with garlic salt...stupid peanuts those are gonna be a problem .
    320 cals /14g pro /28g fat
    Last edited by Plateauplower; 04-09-2018 at 04:48 PM.
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    Originally Posted by raynerd View Post
    Beauty upper session Tim! Looks like you are damn near heading into uncharted territory on the scale. Still feeling good? Looking forward to some pics of Tim with da shredz!
    Heading that way, and I’m going to keep at it. The strength losses kind of suck, but they are not that bad for being down 30lbs, lb for lb I might be stronger not sure haven’t mathed it. I feel great though, better than I have in years. Wish I would have tried this keto experiment a long time ago. It works well for me for whatever reason. I’ll probably do some pics eventually. They never show up for me anymore since using imgur it’s just a square. I’m not where I want to be yet either but getting closer by the week.

    Tuesday 4/10/18
    185.6 lbs probably the low for the week.

    Okay session. I was a little pissed with my squat performance today. I’ll keep stubbornly working them with the goal of not losing ground. Lightened EZ curls today and used fat grips for variety. Just did two work sets of deads with what used to be my last warmup set . Oh well, strength is easy enough to get back for me. Just add more food. Was a little pressed for time due to an early meeting so had to get out of the gym and have a quick breakfast. Early start tomorrow and next Wed so I’ll miss early morning cardio but probably squeeze in some walking.

    5:05-6:15am / 70 min / 33 sets

    Squats
    135x5
    225x5
    315x5
    335x5
    355x3
    355x1 (decided it was a bit much after first set for today)
    315x5

    SS with

    Fat grip EZ Curls (slow)
    70x10
    70x10
    80x10
    80x10
    80x10
    ————————
    Deadlift
    135x5
    225x5
    315x5
    405x5
    405x5
    315x5

    SS with

    DB Hammer curls
    35sX10
    40sX10
    45sX8
    45sX8
    ———————
    Leg extensions
    150x12
    170x10
    170x10
    190x8

    Tri set with

    Leg Curls
    95x12
    110x10
    125x10
    125x8

    Tri set with

    Steep decline sit-ups
    BWx25
    BWx15
    BWx15
    ——————

    M1 6:45am
    30g hemp hearts, 15g ground flax seed, 30g whey, 10g organic greens powder, 240ml almond milk shake.
    410 cals / 36g Pro / 24g fat / 10g fiber (2g net carbs)

    M2 9:45am (900c/81p/56f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    490c / 45g pro / 32g fat

    * Lunch Walk - 4 Mi / 375 cals (pacer AP)

    M3 1:00pm (1400c/129p/87f)
    3oz spinach, 6oz (cooked) lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 5:00pm (2225c/193p/147f)
    10oz salmon, 9oz fresh steamed bro-collie with 14g olive oil butter mix salt & pepper and bacon crumbles
    825 cals / 66g pro / 60g fat
    Last edited by Plateauplower; 04-10-2018 at 04:51 PM.
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    Wednesday 4/11/18
    184.4 lbs

    Another scale drop, but dry today should settle around 185 something I'm guessing, still fun to see the numbers going down and feeling great. I’m surprised how smooth this is going usually I really stall around 190. Extra long work day, but will bank some time off for later. I’ll miss cardio, but it’s going to be nice out today so I’ll get a lunch walk in.

    M1 6:45
    5 eggs (3 whole, 2 whites), 3oz ham, 14g olive oil butter blend, 1 XL cheese stuffed olive
    500 Cals / 40g pro / 35g fat (1g net carbs?)

    M2 9:45am (1000c/85p/67f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    500c / 45g pro / 32g fat (4g net carbs?)

    * Walk 4.2 Mi / 400 cals / (Pacer AP)

    M3 1:15pm (1400c/132p/89f)
    6oz lean pork, 3oz avocado Cajun seasoning
    400 cals / 47g pro / 22g fat (2g net carbs)

    M4 4:30pm (1660c/145p/109f)
    480ml almond milk, 30g hemp hearts, 15g organic greens powder, 2g Cissus
    260 cals / 13g pro / 20g fat (4g net carbs)

    M5 6pm (2400c/196p/167f)
    6oz salmon, 9oz bro-collie, 21g olive oil butter, blend 1oz cheddar & pork rinds
    665 cals / 51g pro / 58g fat (11g net carbs)

    Totals: 2400 cals/ 196g pro / 167g fat / 22g NET carbs
    Last edited by Plateauplower; 04-11-2018 at 05:49 PM.
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    Thursday 4/12/18
    184.8 Lbs

    Great session today, felt really good, once I got going I didn't want to stop but eventually I had to or I would have been late for work . I lost a rep on my last set of bench, but I'm not concerned with it, I was doing all of the reps slow and with very strict form. Shoulder felt good, usually there is some popping and minor discomfort. Increased weight on pull-ups and dips and they both felt good. I would like to have them at the same weight so I'm not changing weights on my dip belt when super-setting those movements, I'll probably add weight to dips again next week. Finished off with a tri-set focusing on TUT and moving set to set without rest. That's a somewhat new "thing" to me and I like it. Kind of like some cardio at the end, but more fun and harder. The Hex Presses felt really good today too, really feeling those with mind muscle connection, will probably bump those a nickel next week.

    Still loving keto, find it rather amazing actually. I have a blood ketone meter in my Amazon cart I might order just for experimental purposes. I can feel that I'm in Keto (energy, mental acuity, hunger manageability etc) , but I'd like to run some experiments on ketone levels with different macros and will probably eventually want to play with carbs a little for high intensity strength purposes and filling out, so having a meter would be valuable there. Urine test strips are pretty much worthless after the first week or so of regimented food intake as far as I can tell. I do want to lower my protein slightly, I just have a tendency to overshoot there, I would like to be coming in at around 1g/lb. I have increased calories slightly this week and it appears that in terms of scale loss it has had no effect so I'll give it a couple weeks to shake out any "hidden" data. I seem to be having a woosh week on the scale so I don't want that to confound the response of the minor intake adjustment. A woosh week could be followed by a lower scale loss week, so that's why *usually 3 weeks is enough to see a trend IMO.

    5:05 - 6:30 / 85 Min / 42 sets

    DB Bench
    65sX10
    80sX10
    90sX8
    100sX7
    100sX6
    100sX5

    SS With

    DB Rows
    80sX10
    100sX12
    100sX12
    100sX12
    100sX12
    ----------------
    Pull-ups (+10lbs to 45)
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6
    BW+45 X 6

    SS With

    Dips
    BWx15
    BW+25 X 10
    BW+25 X 9
    BW+25 X 9
    BW+25 X 8
    ----------------
    DB Shrugs
    100sX15
    100sX15
    100sX15
    100sX15

    SS With

    EZ Skull Crushers
    80x10
    90x10
    100x9
    100x8
    ---------------
    Rear Delt Machine
    70x15
    85x12
    100x10
    100x10

    Tri Set with

    Cable Rows
    160x10
    180x10
    160x10
    160x10

    DB Hex Press
    45sX12
    45sX12
    45sX12
    45sX12
    ---------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 9:45am (925c/78p/64f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    495c / 45g pro / 32g fat

    * 4.1 mi lunch walk / 400 cals (Pacer Ap)

    M3 1:30pm (1425c/126p/95f)
    3oz spinach, 6oz lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette
    500 Cals / 48g pro / 31g fat

    M4 5:00pm (2350c/196/161f)
    10oz fatty Trout, 9oz bro-collie, 21g olive blend butter

    Then a few pork rinds and peanuts (estimated but close).
    925 cals / 70g pro / 66g fat

    Totals: 2350 cals / 196g pro / 161g fat
    Last edited by Plateauplower; 04-12-2018 at 05:19 PM.
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    Plateauplower is offline
    Friday 4/13/18
    184.0 Lbs PR

    Good volume session for legs & biceps. First work set of squats had me a little gassed but the next two went well. Must have needed to fire up the ketone maker . Everything went well and put a good beating on my legs. Ordered the ketone meter and a bunch of test strips, should arrive Sat along with more UA shirts. Getting leaner by the day. Pics of the last 4 weeks are getting impressive, and it should just get better as the results are more noticeable with less scale loss. This week is surprising in scale loss, more than I would like to see really. I'll keep doing what I'm doing cause its working, and see what next week brings. Could always just be holding less water right now.


    Squats
    135x8
    225x8
    315x8
    315x8
    315x8
    225x8 (no hands core work)

    SS With

    Hammer Strength Preacher Curls (PWO)
    70x10
    90x10
    100x10
    100x8
    100x8
    ----------------
    RDLs
    135x10
    225x10
    275x8
    315x6
    335x5
    335x5

    SS With

    Leg Press
    360x10
    450x10
    540x10
    630x8
    630x8
    630x8
    ---------------
    Alt DB Curls
    35sX10
    40sX10
    45sX8
    45sX8

    SS With

    Steep Decline Sit-ups
    BWx20
    BWx20
    BWx20
    ---------------
    M1 7:00am
    3eggs, 3oz ham, 14g olive oil blend butter
    430 cals / 33g pro / 32g fat

    M2 9:45am (925c/78p/64f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    495c / 45g pro / 32g fat

    *Lunch walk 45 min / 3mi / 300 cals

    M3 1:45pm (1500c/126p/103f)
    3oz spinach, 6oz lean pork, 2.5oz Avocado oil Giardiniera, 30ml apple cider vinaigrette, spicy pork rinds
    575 Cals / 48g pro / 39g fat

    M4 4:00pm (1730c/148p/122f)
    Rest of trout 4oz, lot of skin 2oz fish just using regular macros
    230 cals / 22g pro /19g fat

    M5 5:30pm (2300c/198p/160f)
    9oz bro-collie, 6oz mushroom, 3pz chkn b, stir fry with 14g olive oil blend butter, 60g Colby jack cheese
    570 cals / 50g pro / 38g fat
    Last edited by Plateauplower; 04-13-2018 at 04:35 PM.
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    Plateauplower is offline
    Saturday 4/14/18
    184.8 lbs

    Woke up early weighed myself made coffe then got a few extra hours of sleep on the couch. Legs are sore today, I was planning to do cardio this morning but I think I’ll hold off for now. I logged about 20 miles this week just walking at lunch. I might get a session in later today if I get bored, it’s going to be rainy, windy and cold all weekend. Need to get to the store early and get some veg to make another 15 lbs or so of avocado oil Giardiniera, (then lots of chopping) that’s my staple fat source for adding to lean meats. Have a roast thawing that I’m going to cube up and crockpot. I love the stew meat cubes I’ve been finding on sale, it doesn’t get as dry as slow cooking and shredding it does. Ketone blood meter should be here today. Need to formulate a plan to get some baseline numbers with my current intake and then see if it needs optimized and if I feel even better if I am in the 1-1.5 range (might already be IDK). The real reason I got it was to optimize my carb intake post wo for CKD when I try that out later to see if it has a positive impact on high end strength.

    Might clean and organize the garage today too, kids archery stuff in the house needs to go out so it doesn’t look like a sporting goods store/amazon warehouse in here. Wife is going out with Girl Scout moms group tonight so it’ll just be the kiddos and I for the evening. Wish it was warm out and not raining and windy so we could do something fun outside.

    M1 10:15am
    3 eggs, 3oz ham
    350 cals / 33g pro / 22g fat

    M2 12:45pm (850c/78p/54f)
    5oz lean stew beef, 2oz avocado oil Giardiniera
    500c / 45g pro / 32g fat

    M3 4:00pm (1400c/130p/88f)
    9oz wild salmon (frozen seasoned), 9oz bro-collie
    550 cals / 52g pro / 34g fat

    4:45pm post meal BHB .2 mmol/L

    M4 6:15pm (2200c/188p/147f)
    6oz lean pork, 6oz mushrooms, 21g olive oil butter blend, pork rinds, 2.5oz Giardiniera
    800 cals / 58g pro / 59g fat
    Last edited by Plateauplower; 04-14-2018 at 06:16 PM.
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