I just ate an Avocado, am I keto?

[Plateauplower]

Sunday 4/15/18
186.2 lbs

Big jump on the scale, likely heading for another drop. Weekly numbers are good, average weight for the week came out to 185.25lbs for a loss of 1.7 lbs from last weeks average weight of 186.9lbs. Average daily calories were about 2325 cals/day which indicates TDEE was around 3175 cals/day. The increase in TDEE from where I was ranging (2900-3000) is likely attributed the lunch walks I logged all week. Unfortunately the weather is going to suck for the foreseeable future so that won’t be an option for this week, and I’ll have another overtime early start Wed so I’ll miss that cardio session. I’ll just squeeze some in where I can doesn’t really matter in terms of fatloss since it’s easier to just lower my calories by a couple hundred.

Ketone blood meter and stuff came yesterday. Measured my blood BHB level yesterday after my highest carb meal and it was .2 mmol/L and took another reading this morning after waking so somewhat fasted and it was .5 mmol/L (urine test just after was negative, that measures acetate) glucose was 74mg/dL. I might adjust some things in my intake to increase those (carbs are plenty low, could lower protein slightly and increase fats), not real sure yet. I’m hesitant to make changes when things are moving along well. I’ll probably do some reading and see if there is any advantage to BHB being a little higher (1- 3 range) is about optimum for “keto” I think....But just read some things that it varies. Some people are efficient users and don’t over produce ketones or use what they make well, and that reduces BHB levels to about where I am now...I’ll probably recheck after fasted cardio if I decide to do that today, should be much higher then.

Probably get a morning cardio session in today since I won’t be getting much this week. Giardiniera is in a salt bath, that will get rinsed, seasonings, garlic, olives and oil added, macros tracked and refridgerated for a few days before containerizing it. Gonna be a good batch, lots of hot peppers and cauliflower. Great looking fresh veg.

Cardio incline treadmill mix LISS / HIIT
60 min / 4.3 mi / 705 cals

8:30am Post cardio bloods
BHB .9 mmol/L
Glucose 84 mg/dL
I was expecting a much higher BHB reading and thought there was supposed to be an inverse relationship here

M1 8:30am
3 eggs, 2 turkey sausages, 1 oz Mexican cheese
550 cals / 37g pro / 31g fat

M2 10:45am (1070c/68p/73f)
6oz 85% grass fed beef burger, 2oz avocado oil Giardiniera
520 cals / 31g pro / 42g fat

M3 2:00pm (1670c/120p/113f)
8oz fatty salmon, 6oz bro-collie, 14g olive oil blend butter
600 cals / 52g pro / 40g fat

M4 5:00pm (2275/152p/164f)
4oz 85% organic GFB burger, 3oz avocado oil Giardiniera, pork rinds .75 oz pork rinds
605 cals / 32g pro 51g fat

5:15pm Post dinner bloods
BHB .9 mmol/L
Glucose 82 mg/dL

Totals: 2275 cals / 152g pro / 164g fat

Jeez I find it really difficult to run my protein this low, just out of habit. I was going to try to be a little lower, but I’ll work my way down to .8g/lb at the most, might even try dipping below that. After all if this is a keto log I should at least try to make it to optimum ketone levels just to evaluate. I don’t think it matters, I feel the effects just without the carbs so ketone levels are somewhat arbitrary to my goals unless there is a performance advantage. From what I’ve read though, ketone levels vary person to person and chasing a number in mmol/L is not really recommended as a stratagy for success. The diet itself has been very successful so far so either way I’m going to keep on cruising along.

[Plateauplower]

Amazing to think that you've dropped 30lbs! I look forward to seeing some progress pics soon Tim ... I started using Flickr for pics. Would be cool to see some pics at varying stages as the weight has dropped

Almost sounds like a 'metcon' ... could turn you into a CrossFitter

Not surprised your legs were sore after the Friday session ... 12,500lbs of squats, 11,000lbs of RDLs and 20,000lbs of presses
Interesting about the BHB levels ... I thought over 0.5 mol/l was the target but I suppose the thing to do is to record it and note how you feel each day and see if there's any correlation between the levels and strength/fatigue/well-being. You seem to be doing very well doing what you're doing so I wouldn't rush to change things

I'll try posting some pics or at least a link to a month or so of progress, I'll see what I have on my pone. The end of session tri set is just kind of a fun way to get through some shoulder rehab accessories and an extra bit of volume for chest with some isolation. Yea that had my legs sore, mostly because I opted for more intensity the Friday before, volume always gets me sore. Over .5 mmol/L is good for dieting keto, some additional benefits allegedly exist in the 1-3 mmol/L range but I believe that is usually after a long fast and exercise and some people don't get that high, individual differences. I'm going to see where I end up running my protein a little lower just for "fun", if I experience any negatives in recovery, strength, energy, satiation etc I'll just go back to doing what I was..

Be careful with those cable Rows you know you are getting it done when you snap the cable and do a backflip off the bench .

Monday 4/16/18
185.0 Lbs

1 Month Progress pics
193 to 188lbs March 8- March 30th
https://imgur.com/gallery/tE1Nt



Morning Bloods:

3:30am fasted
Glucose 70 mg/dL
BHB .6 mmol/L

7:15am post WO
Glucose 72mg/dL
BHB .8 mmol/L

Afternoon blood:
4:30pm
Glucose 82mg/dL
BHB .5 mmol/L

Good session today, focused on intensity and also got a lot of volume in with my fluff and stuff after the real work was done.

5:05-6:25am / 80 Min / 45 sets

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

SS With

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

SS With

Isolateral Landmine Shoulder Press (PWO)
45x10
55x10
65x8
65x8
65x8
------------
Dips
BWx12
BW+35 X 7
BW+35 X 7
BW+35 X 7
BW+35 X 6

SS With

DB Lateral Raises
15sX20
15sX20
15sX20
----------------
Rear Delt Machine
70x15
85x12
100x12
100x10

Tri Set With

DB Flys
45sX12
50sX10
50sX10
50sX10

Tri Set with

Face Pulls
35x15
42.5x12
50x10
50x10
--------------

M1 7:30am
3eggs, 3oz ham, 14g olive oil blend butter
430 cals / 33g pro / 32g fat

M2 10:30am (950c/64p/74f)
6oz 85% grass fed beef burger, 2oz avocado oil Giardiniera
520 cals / 31g pro / 42g fat

M3 2:00pm (1400c/97p/106f)
4.5oz spinach, 3oz lean pork loin, 2oz avocado oil Giardiniera, 1 oz blue cheese, 30ml vinaigrette
450 cals / 33g pro / 32g fat

M4 4:45pm (2050c/150p/150f)
8oz fatty salmon, 6pz bro-collie, 3oz mushrooms, .5oz pork rinds couple bites of fresh Giardiniera when bottling (estimated)
650 cals / 53g pro / 44g fat

[Plateauplower]

This is actually something that is always in the back of my head. Particularly when I do cable curls in the squatting position. I have a 20" solid steel bar I use for them and I always fear the cable snapping and the bar hitting me directly in the face--knocking all my teeth out in the process.

Yea Andrew ^ had the cable snap on cable rows. I've never given it much thought before...That would suck, but then you could get a grill .

There’s some pics! Looking good buddy, well on your way to the land of da shreds! Realize it’s a few weeks ago too so things must be looking better still at 184-85!! Things should really start popping in the 170’s!!

It's still like winter here, so I'm okay with where I am currently but still have a ways to go. Should be good by summer if it ever comes. Guessing I'll be dipping into the 170s mid-late May. Hard to get progress pics, usually in a rush to get to work and usually people in the locker-room drying their balls with the hand dryer and nobody wants that in the background of their progress pics .

Tuesday 4/17/18
184.0 Lbs (maybe tomorrow 183.0?)

Bloods:
3:45am .8 mmol/L BHB / 92 glucose

Post WO
7:00am .1 mmol/L (don't think I had enough blood, only strip I had with couldn't re-test / 74 glucose

Evening immediately after dinner
Keto pee stick showed moderate ketosis (acetate) so I decided to poke myself and see the BHB number.
5:15pm .6 mmol/L

Looks like I can maintain reasonable ketosis at .8g/lb protein. Much over that gluceogensis seems to start creating enough glucose to bring them down....I’m not sure what’s better for muscle retention or performance yet. I haven’t noticed anything in terms of feeling with higher ketones, but I haven’t seen a blood test over 1 yet either. I just feel better without carbs I guess, IDK.

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

Put the work in today, didn't do a lot of heavy volume, but did enough, I was hoping to do a little better on DLs by not killing myself with squats. Deads felt okay, but not thrilled with the loads I'm moving for reps. But I'll just continue doing what I can see what shakes out. My strength loss percentages are not exceeding my weight loss percentages so that's something I guess...I think keto has some disadvantages in terms of high end strength, certainly wouldn't be a good choice for ME if I were trying for absolute intensity. Overall though today was decent, punched the clock. Busy morning, but have a meeting mid morning so might be able to get some lunchtime cardio in at the gym since the weather sucks and I have an early start at work tomorrow.

Squats
135x5
225x5
315x5
335x5
355x3
365x1 (had at least 1 more)

SS With

Fat Grip EZ Curls
70x10
80x10
90x10
90x10
90x10
-------------
Deadlift
135x5
225x5
315x5
405x5
425x4
455x2
315x10

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
50sX6
-------------
Leg Extensions
150x12
170x10
190x10
190x9
190x8

Tri set with

Leg Curls
95x12
115x10
125x10
125x10
125x8

Tri Set with

Decline Situps
BWx25
BWx20
BWx20
------------------------
M1 7:00am
3eggs, 3oz ham, 14g olive oil blend butter
430 cals / 33g pro / 32g fat

* Cardio Incline treadmill 60 min/ 4.15 mi / 725 cals (lol)

M2 11:30am on the go (855c/66p/62f)
Shake - 60g hemp hearts, 15g whey, 15g organic powdered greens, 4g matcha green tea
425 cals / 33g pro / 30g fat

M3 1:45pm (1415c/97p/109f)
6oz 85% grass fed beef burger, 2.5oz avocado oil Giardiniera
560 cals / 31g pro / 47g fat

M4 5:00pm (2075c/151f/152f)
9.5oz marinated wild salmon , 9oz bro-collie, 14g olive oil blend butter
660 cals / 54g pro / 42g fat

M5 7:30pm (2300c/163p/170f)
Some pork rinds with Giardiniera and cheddar
225c/12p/ 18f

Totals: 2300c/163g pro / 170g fat

[Plateauplower]

Wednesday 4/18/18
183.0 lbs (silly scale )

Early start at work to catch up with the late night crew means I’ll miss my morning cardio. Would have liked more sleep, some stupid random cat decided to wander around my house last night several times, hours apart, triggering Arlo notifications . I thought I had them adjusted perfectly to avoid the heat signature of rabbits etc. Pretty hungry this morning...

Bloods
3:00am BHB .5 mmol/L and Glucose 72
3:00pm BHB 1.0 / Glucise 84


M1 3-?
Coffee with Stevia, 7g coconut oil, 14g olive oil blend butter yum
150 cals / 0g pro / 16g fat

M2 6:45am (575c/33p/47f)
3eggs, 3oz ham, 1oz Giardiniera
425 cals / 33g pro / 31g fat

*Cardio LISS/HIIT (got it in )
55 Min / 4.25 mi / 675 Cals

M3 10:45am (1075c/67p/86f)
6oz (raw weight) 90% burger, 2.5oz avocado oil Giardiniera
500 cals / 34g pro / 39g fat

M4 1:45pm (1525c/100p/118f)
4.5oz spinach, 3oz lean pork loin, 2oz avocado oil Giardiniera, 1 oz blue cheese, 30ml vinaigrette
450 cals / 33g pro / 32g fat

M5 5:15pm (2200/160p/156f)
6oz chkn b, 10oz olive oil roasted cauliflower, few pork rinds after
675 cals / 60g pro / 38g fat

* awesome dinner, went full chef mode and pounded out thin cut chkn breasts with meat mallet and sautéed in garlic olive oil, used a recipe to make an awesome oven roasted cauliflower with olive oil, garlic and balsamic vinegar and an additional side of cheese tortellini for the wife and kids. Lots of olive oil in that meal ...I Love that cauliflower, that will be a regular thing even though it took awhile to make. Maybe I should use recipes more often instead of just winging things.

http://www.geniuskitchen.com/recipe/...iflower-102194
Cauliflower recipe

Totals: 2200 cals / 160g pro / 156g fat

[Plateauplower]

Thursday 4/19/18
184.4 (False high, might have lost 5lbs after some coffee averages will always work out though)

Bloods
3:30am 1.1 mmol/L BHB and Glucose 78 (PR )
12:45pm 2.2 mmol/L BHB and Glucose 91 double PR (post lunch walk)


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

Good session, made some progress on some things broke even from last week on others but all at a lighter bodyweight, so I'll take it. Felt pretty good in terms of energy, almost gained my 6th rep back on my last set of DB bench but just couldn't get all the way to the top.

Supposed to start finally warming up today! Looking forward to nice weather and actually spending some more time outdoors with the kiddos. I ordered another bow like I got the kids just so we could match , I have a high end Mathews bow I hunt with, but figured I wouldn't mind having a spare and they had one in warehouse deals so I grabbed it. They are so easily adjustable I figure if they bring a friend or something out to my hunting and fishing property we will have an extra to teach them how to shoot without changing the kids draw lengths/weights.

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

SS With

DB Rows
80sX10
100sX12
100sX12
100sX12
100sX12
---------------
Pull-ups (various grips)
BW+45 X 7
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 7 (6+1 RP)
BW+45 X 6

SS With

Dips
BW15
BW+35 X 8
BW+35 X 8
BW+35 X 8
BW+35 X 8
------------------
DB Shrugs
100sX15
100sX15
100sX15
100sX10 (Pause/Squeeze at top)

SS With

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

Tri Set with

DB Hex Press
45sX12
50sX10
50sX10
50sX10

Tri Set with

Cable Rows
160x10
180x9
180x9
180x9
----------------
M1 7:00am
3eggs, 3oz ham, 14g olive oil blend butter
430 cals / 33g pro / 32g fat

M2 9:45am (930c/67p/70f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz)
500 cals / 34g pro / 38g fat

* Cardio Lunch walk 4.3 mi / 400 cals (Pacer Ap)

M4 1:45pm (1375c/100p/102f)
4.5oz spinach, 3oz lean pork loin, 1 oz blue cheese, 1.5 oz avocado oil Giardiniera, 30ml vinaigrette
445 cals / 33g pro / 32g fat

M5 5:00pm (1900c/155p/131f)
8oz Tilapia with 15ml garlic olive oil, 9oz bro-collie with 14g olive oil blend butter
525 cals / 55g pro / 29g fat

M5+ 6:30pm (2050c/160p/145f)
Few pork rinds with Giardiniera
150 cals / 5p / 14g fat

Totals: 2050 cals / 160g pro / 145g fat

[Plateauplower]

Friday 4/20/18
182.4 lbs PR

I figured I’d see a nice drop today after yesterday’s scale jump. Looks like I’m on track for about a 1.5lb loss for the week. Took the day off today, weather is going to be nice and I’ll be working most of the day tomorrow at the lakes so today I’ll try to get some things done and spend some time with my son. Planning a trip to Walmart before the gym. Hate that place but I need to change the oil in my 4Runner and that’s the cheapest place for Mobile1 synthetic. A 4am trip should make it a little more bearable. Also need to stop by the Aldi as I saw a big pile of fresh salmon with a sell by date of 4/21 so that should be 1/2 off today might need some more cauliflower to roast and bro-collie.

5:05 - 6:25 / 75 min / 33 sets

Decent session opted for intensity over 3x8 was hoping to triple 385 but 365 was it today. Hit the safety on my second rep and that made the set a little harder. Still don’t think 385x3 would have been there. Oh well, looking veiny.

Squats
135x8
225x8
315x5
365x3
315x5
315x5
315x5

SS with

HS preacher curls PWO.
70x10
90x10
100x8
100x8
100x8
————————
RDLs
135x10
225x5
275x8
315x6
335x5
335x5

SS with

Leg press PWO
360x10
450x10
540x10
630x8
630x8
630x8
———————-
Alt DB curls
35sX10
40sX10
45sX8
45sX8
40sX8

SS with

Kneeling cable crunches
50x15
65x20
72.5x15
80x10
————————-

M1 7:00am
3 eggs, 3oz ham, 14g olive oil blend butter
430 cals / 33g pro /32g fat

M2 10:00am (1000c/70p/75f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz) some prok rinds earlier
570 cals / 37g pro / 43g fat

M3 2:30pm (1400c/106p/100f)
3oz spinach, 4oz chkn b, 1.5oz Giardiniera balsamic vin vinegar, almond slivers
400 cals / 36g pro / 25 g fat

M4 5:15pm (1950c/157p/133f)
8oz tilapia, 8oz roasted cauliflower, 14ml olive oil, 14g butter
550 cals / 51g pro / 33g fat

M5 7-10pm (2800c/170p/170f)
Had a fire on patio - 2 cocktails, some in-shell peanuts, too many untracked pork-rinds.
850 cals / 13p (more but incomplete) / 37g fat estimated

[Plateauplower]

Saturday 4/21/18
182.4 lbs

Heading out to work at the lake property with a couple co-owners today. Should be a lot of activity cutting trees, fixing roads etc. Got a ton of fresh salmon marked down 50% off. I had to freeze a lot of it but will still be great. Bought all of it, I think it was around 20 lbs saved about $90 getting it at $4.50 per lb for seasoned skin on fillets in sealed individual 1.5lb range fillets. Also grabbed a 8lb package of 90/10 ground beef marked down to $2.39 per lb and made some 6oz burgers and froze the rest, and some marked down pork.
Didn’t have saving for future use...
Shake, 30g whey, 30g hemp seeds, 30g chia seeds, 15g powdered greens
475 cals / 41g pro / 24g fat (lots of fiber)

Blood Ketone
10:30am BHB 1.5 mmol/L

M1 10:45am
5oz beef roast, 2oz Giardiniera
550 cals / 45g pro / 35f

M2 2:45pm (1000c/92p/60f)
5oz chkn b, 8oz roasted cauliflower
450 cals / 47g pro / 25g fat

M3 5:15pm (1700c/152p/108f)
8oz Salmon, 9oz bro-collie with 14g olive oil butter & 1oz blue cheese
700 cals / 60g pro / 48g fat

M4 6:45pm (1950c/160p/130f)
1oz pork rinds, 1.25oz Giardiniera
250 cals / 8g pro / 22g fat

Totals: 1950 cals / 160g pro / 130g fat

[Plateauplower]

Nice PR : ) 170s are really close!!

Looks like about 2-3 weeks and I should be in there.

182! Slow down buddy, I don’t start until the end of the month : p
Great job Tim, still hitting some very solid numbers as well for such a large drop!

I’ve got a good head start on you this summer, you probably won’t be able to catch me until early May . Numbers are not terrible considering the rate and amount of loss so far.

Looks like BHB has been in the target zone .5 and over the whole time and the weight is still dripping off. When you drop the protein will you drop the cals as well or replace with more fats?

I’m pretty much over 1 mmol/L BHB all the time now after dropping protein down to around 150-160 and adding a few more grams of fat. Don’t want or need to lower cals any at this point as loss rate is at the upper limits of what I want to see.

You can see the difference in the sharpness of the abs with the 5lbs drop and you must be sporting a cut 6-pack now that you're down a further 5lbs!
You looked great at 188 anyway btw ... really dense muscularity Tim!

Yea 5lbs is making a bigger difference as I get leaner. Still have a little ways to go before shredded but on my way.

I was very lucky my head just missed the upright on a weighted pull-up machine behind me. Would have made a great 'fail' gif though

Yea that would have been bad, between stairs and cable machines next time you come to the US I’m gonna give you a helmet .

Still did 6,500lbs of squats and 11,000lbs of deads so overall volume is there and top-end strength is only down a peg. I suspect the key to a good diet is one that you find easy to stick to so, from that POV you're having no trouble with keto. And the strength rebound when you lean bulk is going to be awesome : D

For sure, dietary compliance is absolutely a major part of success. If your not able to maintain a deficit nothing is going to work. This makes it easier for me because I’m not starving all the time and I have more energy and feel better overall. Hopefully strength will rebound quickly. It will be a VERY lean bulk/Low surplus when I’m done. I have no desire to add much fat back on. What I gain in muscle mass is pretty low now, although I should be able to add back whatever I have lost in this extended diet pretty quickly.

Strong work on the DB benching and I'm very jealous on those weighted pull-ups and dips!
As for weather ... we've had a long Indian Summer here in Aus with our winter approaching and balmy days in the high 80s F

Killer PR TIM
Great couple of days ....182, solid 6 pack, veins on show, squatting 365 for a triple and filled the freezer full of salmon

Sounds great, it’s just starting to warm up here. The salmon was awesome. Kids didn’t like it as much as plain salmon since it’s southwest seasoned but I love it. Had some for dinner last night and will be hav8ng leftovers the next day or two. Will save some money I was spending $40 per week on salmon that will now be $20 or less since the kids will probably not want it as often as I will be eating it.

———————————————

Sunday 4/22/18
183.0

Just calculated the weekly numbers and they look great. Ended the week at an average weight of 183.5 lbs for a loss of 1.75 lbs from last weeks average weight of 185.25. Average daily intake was 2225 cals/day indicating my TDEE was about 3100 cals/day. Still moving along at a nice rapid and steady clip.

Worked in duck blinds most of the day yesterday. We built two new ones after tearing out and burning two old ones. I shot my new bow and it shot really well, probably as good as my high end Mathews. Also loaded up my truck with firewood for some fires on the patio. It’s going to be really nice today and we will likely spend the day outdoors. Maybe start with the dog park, the kids want to shoot their bows, I’m goung to get bikes ready and maybe take my daughters training wheels off and try teaching her how to ride without. Woke up early but was able to grab a few extra hours which is nice.

M1 7:30am
3 eggs, 6 bacon strips
450 cals / 33g pro / 36g fat

M2 11:30am (1050c/84p/75f)
8oz salmon, 6oz bro-collie with 14g olive oil blend butter
600 cals / 51g pro / 39g fat

M3 2:30pm (1550c/118p/113f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera (new Batch 95c/10f per oz)
500 cals / 34g pro / 38g fat

M4 5:30pm (2200c/160p/155f)
8oz fattier pork (not sure of cut, light marbled chunks 90% lean, said for slow cook tacos and burritos, really good and spicy with Cajun and hot peppers slow roasted in there), 10oz roasted Cajun cauliflower
650 cals / 52g pro /42g fat

Very active day. Dog park, archery, hand split 1/2 cord of wood, went to a park, fixed bikes up and helped my daughter up and down the sidewalk without training wheels (she’s not there yet ) cooked etc...no nap for me today.

[Plateauplower]

Monday 4/23/18
183.0 Lbs

5:05-6:25am / 80 Min / 45 Sets

Made some minor changes today, stuck with 225 for work sets on bench instead of 245 and got some extra lbs moved for reps overall..Subbed T-bar Landmine Rows for regular BB rows, but still hit some TUT BB Rows at the end. Great energy this morning, felt really good.

BB Bench
135x10
185x10
225x6
225x6
225x6
225x5
275x3 SS
275x3 SS

SS WIth

T-Bar LM Rows (PWO)
90x10
135x10
160x8
180x6
180x6
180x6
180x6
--------------
Landmine Shoulder press (PWO)
45x10
55x10
65x8
65x8
65x8


SS WIth

Lat Pulldowns (WG)
160x10
180x10
200x10
200x9
200x9
------------
Dips
BWx12
BW+35x7
BW+35X6
BW+35x7
BW+35x6

SS With

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

Tri Set with

BB Rows TUT
135x10
185x7
185x6
135x10

Tri set with

DB Flys TUT
45sX12
50sX10
50sX10
50sX10
-------------------
M1 7:00am
3 eggs, 3oz ham, 14g olive oil blend butter
430 cals / 33g pro /32g fat

*8:30am BHB 1.1 mmol/L / Glucose 87

M2 9:30am (930c/67p/70f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* 4.4 Mile lunch walk 440 cals (Pacer ap)
* 12:45pm BHB 1.2 mmol/L/ Glucose 100 (just after walk)

M3 1:30 (1450c/110p/103f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
520 cals / 43g pro / 33f

M4 5:00pm (2200c/176p/150f)
12oz Salmon, 8oz bro-collie then some pork rinds (100c)
750 cals / 66g pro / 47g fat

[Plateauplower]

Tuesday 4/24/18
181.8 Lbs (and apparently it shows... )

Two days in a row now I've got multiple comments like "you used to be really muscular and big", "your wasting away to nothing" etc, Guess when everyone looks the same in the gym year round seeing people make physical changes requires some fukin commentary, but yea carrying more body fat makes one look bigger in clothes...Oh well, IDGAF pretty easy to bulk if I decide I don't like being lean, and I know as soon as I fill back out I'll look MUCH bigger than as flat as I am now. Gotta keep the small feelz at bay and stay the course....

Other than stupid comments its was an okay session. Weights felt a little heavy, but I worked hard and that's pretty much the name of the game right now. Guess I could count everything as a PR at this bodyweight . Swapped EZ bar for barbell on curls, 355x3 was a grinder, second set felt lighter but opted for a double as my confidence wasn't very high after the first set. Deads were okay, only went to 425 today. Everything else was fluff and enjoyable. Might need to make yet another hole in my lifting belt. My waist is getting small.

Vid 405x5 cause puny and weak


Squats
135x5
225x5
315x5
335x5
355x3
355x2
315x5

SS With

Fat grip BB Curls
85x10
85x10
85x10
85x10
85x10
85x10
-------------
Deadlift
135x5
225x5
315x5
405x5 Vid
425x3
405x5

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
----------------
Leg Extensions
150x10
170x10
190x10
190x10

Tri Set with

Leg Curls
85x10
110x10
125x10
125x10

Tri Set with

Decline Sit-ups
BWx25
BWx25
BWx25
---------------
M1 7:00
3 eggs, 2 turkey sausages
340 cals / 31g pro / 23g fat

* 8:00am
BHB 1.2 mmol/L & Glucose 67

M2 9:30am (840c/65p/61f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 12:15pm (1325c/100p/94f)
4.5oz pork shoulder roast, 8oz roasted cauliflower
485 cals / 35g pro / 33g fat

M4 5:15pm (2200c/168p/157f)
10oz salmon, 6oz mushrooms 14g olive oil blend garlic butter / + 3pm pork rinds and Giardiniera snack
875 cals / 68g pro / 63g fat

Didn’t get my lunch walk in today, but was walking around with a few consultants for about 4 hrs /3.2 miles. Probably hit cardio in the morning.

[Plateauplower]

Wednesday 4/25/18
181.6 Lbs

Did some cardio this morning and some cable crunches, worked up a good sweat and got the heart rate way up with some incline 10-12mph HIIT intervals, good times.

Cardio mix LISS/HIIT Incline treadmill
60 Min / 4.9 mi / 750 cals
Kneeling Cable crunches 4x20

*6:45am Post WO BHB .6 / Glucose 104

M1 7:00
3 eggs, 2 turkey sausages
340 cals / 31g pro / 23g fat

M2 9:30am (840c/65p/61f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Lunch walk 45 min / 3.5 mi (too much chair time today)

*12:45pm BHB 1.6 / Glucose 92

1:00pm (1350c/108p/94f)
4.5oz spinach salad, 4oz chkn B, 2oz Giardiniera, 30 ml vinaigrette, 1oz blue cheese
510 cals / 43g pro / 33g fat

5:00pm (2100c/163p/146f)
8oz salmon, 9oz bro-collie with 14g olive oil blend butter 125 cal pork rinds
750 cals / 55g pro / 52g fat

[Plateauplower]

Ha u have achieved the “DYEL anymore” comment status, take it as a compliment right now because when the shirt comes off in the summer people’s jaws are gonna drop : D
I get this every single year lol. People always gotta comment. It’s frustrating though because in reality you are working 2x as hard:
1: to keep your strength up requires huge efforts most days
2: in the kitchen

Great job on everything Tim! 170’s real soon and some excellent lifts!

Ya, I'm sure I've lost some muscle but that's going to happen on an extended diet. I know I can always gain it back, I don't make much actual real progress seemingly anymore so just gaining back whatever I lose will be like a new goal . I got asked today when my competition was so that was nice...Bout two years out . Work had a little health fair thing yesterday, I went for the chair massage but had to do one of the health assessments to get that so I did their "Body Composition Analysis" LOL, aka BMI. The good news is I'm no longer obese, just overweight with a BMI of 28 . Waist measurement was 32.5" at navel, the lady said I didn't need to worry about my BMI since I'm very lean....Using the Navy chart with neck measurement that puts me just under 12% BF which is about what I was guessing...Few more months.

Raynerd and Plateaupower--I believe the expression in Pro Wrestling is "The big guys draws the $".

: D j/k

But this is bodybuilding.com not wrestlemania.org the shredded otter-mode-rs draw the stares at the pool. Winter time is for bloat-mode Plus sometimes its fun to just go back to DYEL status

Thursday 4/26/18
181.8 Lbs

Woke up stupid early cause dog busted through the bedroom door and decided laying on my legs>couch . Energy started off low this morning, but once I got going it was good. Gained a rep back on my last set of bench (ugly but it went) added weight to dips to match Pull-ups, added weight to hex presses. Everything was decent and I hammered out some big volume.

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

SS With

DB Rows
80sX10
100sX12
100sX12
100sX12
100sX12
---------------
Pull-ups
BW+45 X 7
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

Dips
BWx12
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 6
-----------------
DB Shrugs
100sX15
100sX15
100sX15
100sX15

SS With

EZ Skull Crushers
80x10
90x10
100x7
100x8
----------------
TUT Tri set

Rear Delt Mach
70x15
85x10
85x10
851x0

Tri Set With

DB Hex Press
45sX10
50sX10
55sX8
55sX7

Tri Set with

Cable Rows
160x10
180x10
180x9
180x8
---------------

M1 7:00am
3 eggs, 3 turkey sausages
405 cals / 37g pro / 27g fat

M2 9:30am (905c/71p/65f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Lunch Walk 4 miles / 400 cals

M3 1:00pm (1400c/104p/101f)
4.5oz pork shoulder roast, 4.5oz spinach with 1oz Giardiniera & 30ml vinaigrette (+20 cals couple pork rinds)
495 cals / 33g pro / 36g fat

* 2:00pm bloods
BHB 1.6 mmol/L / Glucose 89

M4 5:00pm (2200c/179p/148f)
12oz fatty salmon /9oz bro-collie
800 cals / 75g pro / 47g fat

[Plateauplower]

Friday 4/27/18
182.4 Lbs (interestingly or not, I weighed the same last Friday. So if I were weighing 1X per week on Friday, it would appear I lost zero weight, wheras the averages it appears I will be around 1.2 Lbs)

Not a great day in the gym today, only did 7 of my 8 reps on my last set of squats, had the 8th but just racked it. Decided after that to make it a semi de-load day. Just did some conventional deads and tried BB lunges. Lunges should be renamed "awkwards" because I felt very tippy . They did hit my legs pretty hard. Deads just went up to easy set of 365 and called it good enough. I might get some mountain biking in tomorrow if it doesn't rain too much tonight. Never thrilled about not sticking to my "plan" but I just wanted to change things up today, my head wasn't in it.

5:05-6:10am / 65 Min / 27 sets

Squats
135x8
225x8
315x8
315x8
315x7

SS With

HS Praecher Curl (PWO)
70x10
90x10
100x8
100x8
100x8
-----------
Deads
135x5
225x5
315x5
365x5

SS With

BB Lunges
135x5
135x8
135x8
135x8
--------------
Alt DB Curls
35sX10
40sX10
45sX8
45sX8

SS With

Kneeling Cable Crunches
65x15
72.5x15
72.5x15
----------------------

M1 7:00
3 eggs, 3oz ham
340 cals / 33g pro / 22g fat

M2 10:00am (840c/67p/60f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 2:15pm (1440c/118p/99f)
8oz salmon, 250g roasted cauliflower
600 cals / 51g pro / 39g fat

M4 5:45pm (2025c/153p/145f)
4oz chkn tenderloin, heavy cream sauce, mushrooms sautéed in olive oil blend butter
585 cals / 35g pro / 46g fat

M5 8:30pm (2200c/178p/151f)
Whey brownie
175 cals/ 25g pro / 6g fat

[Plateauplower]

Saturday 4/28/18
181.2 lbs

Not sure what the plan is today. Left work a few hours early yesterday and got my knuckle busting car maintenance done before the rain came. The hood latch on my 4Runner requires a prayer and slamming it closed a million times to get it to latch. Luckily I don’t need to open it often .

I’d like to get some mountain biking in this weekend but my ass is sore to the touch and I can barely sit on the couch, bike seat would be rough. Legs are kinda sore too. Guess the lunges are effective for my booty gainz goals of 2018. Might actually keep those in and see if I can work them up kinda heavy. It’s going to be cold and breezy today and nicer tomorrow so if I do get out for a bike ride it will be mid day today or tomorrow.i think I’m going to continue to run my protein a little higher for the next couple weeks and see what that does to ketone levels and training/recovery, weight loss etc, probably around 1g/lb. ketone levels have been pretty steady at 1-1.5 with it around .8. I’d just prefer more and I have a nice variety of meats cooked .

Scored more discounted meat and fish....freezers are absolutely packed. I’ve got a problem... Also bought two chocolate moose pies and a pizza all half off . It’s like the less I can eat the more food I buy then live vicariously through my wife and kids watching them eat pizza and dessert.

M1 7:15
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:15am (930c/78p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:15pm (1530/129p/116f)
8oz salmon, 250g roasted cauliflower
600 cals / 51g pro / 39g fat

M4 5:30pm (2150c/178p/155f)
8oz tilapia, 2oz Giardiniera, 6oz bro-collie, pork rinds
620 cals / 49g pro /39g fat

[Plateauplower]

Do you not eat after 5:30?

Usually dinner around 5-6pm is my last food for the day. I am usually in bed by 8pm because I wake up around 3am pretty much everyday after getting up that early for so long. If I’m up late, and need to eat to get to sleep I’ll eat.

Sunday 4/29/18
181.6 lbs

Week turned out decent in terms of scale loss. Average weight for the week was 181.9 lbs for a loss of 1.6 lbs from last weeks avg weight of 183.5 lbs. average intake was 2175 cals/day which puts my TDEE around 2975 cals/day still much higher than I’ve ever calculated it. Should be firmly in the high 170s by mid May.

My daughter is now a biking machine without training wheels. We went to some Goodwill stores yesterday until we found a 14” bike. Brought it home and I ripped the pedals, crank, and chain off of it and turned it into a homemade balance bike. She tooled around on that for awhile using her feet to propel herself until she figured it out. I grabbed her other bike with pedals and she took right off. I’m sure today will be another day of her wanting to ride her bike all day. I’m thinking about getting a trail ride in myself at some point.

M1 7:15
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:30 (930c/78p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 2:00pm (1530c/123/107f)
6oz pork shoulder roast, 10oz roasted cauliflower
600 cals / 45g pro / 40g fat

M4 5:00pm (2150c/203p/131f)
12oz tilapia, 9oz bro-collie with 14g olive oil blend butter & 1oz blue cheese crumbles
620 cals / 80g pro / 24g fat

M5 6:45pm (2325c/208p/147f)
Almonds
175 cals / 5p /16f

Got a little bike ride in, just a short 4 mile loop. Was a busy day. Daughter came down with a stomach bug and has been sick all afternoon, starting in the car it’s actually the first time either of our kids have had a stomach bug and threw up. Usually just colds.

[Plateauplower]

Monday 4/30/18
182.6 Lbs

Forgot my headphones today, so that was a little weird...Makes people want to talk more and I can't just bert stare when they do JK. Pretty good session, felt a little stronger today and I'm not sure if that's because coming off a restful weekend or running my protein back up a little higher. I'll continue with the higher protein at around 1-1.2g/lb and see what that does. BHB was .5 post workout so didn't completely kick me out of ketosis at 208g I ate yesterday. I'm not sure if excess protein converted to glucose can be then stored as glycogen, I believe its "on-demand" for gluconeogenesis so you would never really make excess glucose but I'm not sure (its been a while). Might have to look that up.

Session was pretty good. Felt great despite my alarm waking me up this morning which is rare. I was up a few times over night due to daughter getting sick.

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

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


SS With

Landmine T-Bar Row
135x10
160x8
180x6
180x6
180x6
180x6
-----------------
Lat Pull-downs
160x10
180x10
200x10
200x9
200x8

SS With

Landmine Shoulder press (Isolateral-PWO)
45x10
55x10
65x8
70x7 (+5lbs)
70x6
-------------
Dips
BWx10
BW+45X6
BW+45X7
BW+45X7
BW+45X6

SS With

DB Laterals
15sX20
20sX15
20sX15
------------------
TUT Tri Set

Rear Delt Machine
70x15
85x12
85x12

Tri Set with

DB Flys
45sX10
50sX10
55sX10

Tri Set with

BB BORs
135x10
155x10
155x10

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

7:15am BHB .5 mmol/L

M1 7:30am
3 eggs, 3oz ham
340 cals / 33g pro / 22g fat

M2 9:45am (840c/67p/60f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

*Lunch walk / 60 Min / 4 mi / 400 cals

1:00pm BHB 1.5 mmol/L

M3 1:15pm (1300c/107p/92f)
6oz pork shoulder roast
460 cals / 40g pro / 32g fat

M4 4:15pm (2100c/180p/141f)
12oz tilapia, 10oz roasted cauliflower, 3oz Giardiniera
800 cals / 73g pro / 49g dat

M5 7:00pm (2400c/210p/158f)
30g whey brownie, 30g almonds
300 cals / 30g pro / 17g fat

[Plateauplower]

I'd just like to point out you were 213.4 in early January. Now you're at 181.6 about four months later. That's almost 32 pounds over, so about 2 pounds per week. That's pretty awesome.

180.2 now
I started dieting at almost 219 in late December with my typical macros before accidently noticing that omitting carbs nearly completely allowed me to meet my desired calorie and macro goals with much less discomfort. I've been pretty much on point the entire time and things are moving right along. The exciting thing for me is I'm confident I will be able to maintain as lean as I want to be without much discomfort. With a more traditional macro split, I'm starving all the time, unless running a large surplus. I'll be able to be "comfortable" going forward running a small surplus which will be nice.

Tuesday 5/1/18
180.2 Lbs

Well, my son now has the exorcists like vomiting affliction. Daughter has been good since yesterday around 2am, but still lethargic. My son started last night around bedtime, gonna be a long day for the wife. Hopefully we can push the coconut water and pedialite and keep them both well hydrated. Heard on the news that they had an outbreak of this thing at a HS prom held at the Shedd Aquarium on Friday night, my daughter had a field trip there Friday during the day, so its likely some viral thing. Hope like hell I don't get it...Been paying attention to hygiene closely, would probably speed up this diet though .

Session went decent I guess, I survived it anyway. I wasn't thrilled with strength, but it certainly wasn't from lack of effort. My heaviest work sets on squats and deads were pretty close to max effort for today. I'll just keep grinding and do what I can. Lifts should rocket back up quickly when I eventually increase my intake. The name of the game now is just lose as little as possible on them. Still making progress on random accessories, so that's something I guess.

5:05-6:15am / 70 Min / 34 sets

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

SS With

Fat Grip BB Curls
85x10
85x10
95x10 (+10lbs)
95x10
95x8
--------------
Deadlift
135x5
225x5
315x5
405x5
425x4
455x2
315x8

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
40sX8
--------------
Leg Extensions
150x10
170x10
190x10
190x10

Tri Set with

Leg Curls
95x10
110x10
125x10
125x10

Tri Set with

Sit-ups
BWx30
BWx30
BWx30
------------------
M1 7:30am
3 eggs, 3oz ham
340 cals / 33g pro / 22g fat

9:30am BHB 1.1 mmol/L & Glucose 91

M2 9:45am (840c/67p/60f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* 4 Mile lunch walk -Perfect weather

M3 1:00pm (1400c/119p/96f)
4.5oz spinach salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
560 cals / 52g pro / 36g fat

M4 4:45pm (2075c/167p/143f)
6oz pork shoulder butt roast, 300g bro-collie with 14g ghee butter
675 cals / 48g pro / 47g fat

M5 (2250c/173p/159f)
Almonds
175c / 6p / 16f

[Plateauplower]

Wednesday 5/2/18
178.6 Lbs WTF

3:00am BHB 1.0 / Glucose 76

Not sure what that big drop is from seems like a water anomaly....Although I might get lighter real quick, wife started being a vomit fountain at about 2am. Really hoping I don't get that. Might have to go home and take care of the family today and burn a sick day. Went in for some self induced fever to ward off he Ebola or whatever they have...

Stair master (evil thing) 20 Min / 80 floors / 1.7 mi / 220 cals
Treadmill 30 min / 2.1 mi / 340 cals
Cable crunches 3X20 @72.5 and stretching

10am - back at the Ebola ward. Kids seem okayish, wife is a mess. Yikes. Want to go to the garage out of the “sick house”. Don’t need that stomach bug at all.

M1 7:00am
6oz ham, 3 eggs
475 cals / 48g pro / 29g fat

M2 10:30am (975c/82p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:30pm (1550c/134p/105f)
4.5oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
575 cals / 52g pro / 38g fat

M4 5:30pm (2350c/200p/158f)
10oz fatty salmon, 300g fresh steamed bro-collie, 14g ghee Butter
800 cals / 66g pro / 53g fat

[Plateauplower]

Avi looks awesome . . . are you sure you didn't steal CMoore's

And unless you had your treadmill ID-like steep, these cals look suspicious. For both exercises, you averaged ~110 cals per 10 minutes, so the output as far as the machines go were similar, but IMO the Stairmaster should have been more (although walking at a 4.2 mph clip is gittin' wit it!).

Hoping to be Cmoore lean by mid summer . I was on an 8-9% incline with some 1 min 11mph runs mixed in (lower incline for those) but the stair master was WAY more challenging for sure. The plan was to just do stair master and stay on my toes to work calves but after 20 min I’d had enough. I don’t use the calorie counts from any machines or gadgets for anything other than comparing workout intensity over a period of time on a given machine. For walking in Real Tea it’s probably 75-100 cals per mile or therabout.

178?!! Wow chit is getting real! You’re going to be tough to catch, especially if the Ebolaz catches up
Good luck with that buddy, hope u escape the plague!

You were probably 180 when you hit the border going back home from the meet . No Ebola for me yet. Wife had a rough day, daughter too. My son bounced back and was doing okay so I took him to gymnastics and we went to a park in the afternoon.

178 now and a new notch on the belt! How long have you gad that belt? ... this means you're in a zone you haven't been for a long, long time Tim. And new avi is sick .... damn, you've even got defined serratus now! : D

So cool that she took to the bike so quickly! Nothing stopping her now ... (except the voms ; ) ... briefly)

Well you're repping 2 x BW on squats and 2.5 x BW on the deads now that you're a lightweight : p

This will be the second hole I need to drill in my lifting belt. I bought the belt in 2014 as a custom built from “best belts”. Should probably get a new smaller one, the tag end about wraps around me at this point. Ya my daughter is relentless. Ever since she was a baby learning to roll over, stand, walk etc she would just keep trying until she got it. My son has always been super laid back, when he was a baby he was just content to be wher3ver we put him . Put him on his back and he’d just smile and giggle. They are both very similar still daughter being very type A like me, and my son being pretty laid back like my wife.

Sadly I was at those same percentages at a higher bodyweight too, so lb/lb I’m not much stronger. I wish I could still do BB OHP without it bothering my shoulder. Bodyweight press was a goal I have not hit and I was hitting right around 185 on them in late 2016 when I was working them hard. Would be nice to hit 3x BW DL and 2.5 BW squat though when I bring calories back up if I can.

Thursday 5/3/18
180.0 lbs

5:05 -6:35am / 90 min / 43 sets
Decent session. Lost two reps on DB bench but that had more to do with a slow tempo than strength I think. Gained some pull-up reps, energy was great and worked up a good sweat. Really looked like freaky monster doing some things, not because teh hyooge, but because veins in my head and neck sticking up so far . Decent overall. Took the rest of the week off to take care of the patients, kids are good. I’ll need some extra rest. Don’t think I’d cut it as a “stay at home dad” way harder than work.

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

SS with

DB Rows
80sX10
100sX12
100sX12
100sX12
100sX12
——————
Pull-ups
BW+45 X 7
BW+45 X 7
BW+45 X 6
BW+45 X 7
BW+45 X 7
BW+45 X 6

Dips
BWx12
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 7
BW+45 X 6
——————
DB Shrugs
100sX15
100sX15
100sX15
100sX15

SS with

EZ Skull Crushers
80x10
90x10
100x9
100x8
——————
TUT Tri Set

Rear delt machine
70x15
85x10
85x10
85x10

Tri set with

DB Hex Press
45sX10
50sX10
55sX8
55sX10

Tri set with

Cable Rows
160x10
180x10
180x9
180x9
———————
M1 7:30am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (930c/78p/67f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:30pm (1500c/130p/105f)
4.5oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
570 cals / 52g pro / 38g fat

* Biked Creek Trail - 60 min / 13 mi

M4 5:00pm (2200c/193p/157f)
10oz leftover salmon, 234g roasted cauliflower
700 cals / 63p /52f

Lost ^ meal at about 9pm. Woke up and just erupted like a salmon & cauliflower volcano. Guess I got the noro virus. So weak and miserable. Obviously no weights tomorrow if I “make it through the night” this is bad. Guess I’ll try to get some whey in tomorrow. Even when I take small sips of water my stomach gets bloated and queazy....

[Plateauplower]

170s for a day : D Nice work going on in here Tim.

I am back in the 170s, but for all the wrong reasons guess I should have brought home a Level A Hazmat suite and SCBA to take care of the family on Wed...

Agreed. I estimate using 1/2cal/lb/mile. For 180# Tim, that's 90 cal/mile

I’ve never tried to put a formula to it, but it seemed like my 1hr / 4mi lunch walks we’re worth about tree-fiddy cals. Any formulas for various biking dirt trails/hills vs paved flat? I got a 1hr 13 mi ride in yesterday. Felt good, but it was flat and paved. Working my way up to the hard and technical stuff.

Friday 5/4/18
178.6 lbs
Not using for weekly avg - will just use Monday - Thursday this week due to puking dinner up and probably not eating much today.

No gym today, pretty sure this is the first sesssion I’ve missed in 4+ years from being sick. This thing comes on fast but seems to go away fast too, so if feeling better tomorrow or Sunday I might do some light squats, trap bar deads and biceps in the garage. I feel terrible if I move, get a drink of water, pretty much anything other than sitting still on the couch. I’ll try to knock down some plain or vanilla whey shakes today, if I can’t hold those down, I’ll try sipping on BCAAs or something. The thought of any real food or even coffee makes me want to gag. If it’s sunny maybe I’ll go sit in my zero gravity chair and soak up some sunshine.

M1 6:45am
45g whey, 240ml almond milk, 1oz almonds
380 cals / 42g pro / 20g fat (fingers crossed that stays down)

M2 11:30am (760c/84p/40f)
45g whey, 240ml almond milk, 1oz almonds
380 cals / 42g pro / 20g fat (first one stayed down)

M3 3:45pm (1060c/118p/56f)
6oz 90/10 burger (plain) feeling risky, harder to get down
300 cals / 34g pro / 16g fat

M4 7:15pm (1675c/158p/94f)
3 eggs, 3oz ham, 1oz almonds (woke up with some minor appetite)
615 cals / 39g pro / 38g fat

Feeling much better still week and ready to lay back down after moving around. Hopefully be good by tomorrow.

[Plateauplower]

Absolutely. But if you have the will power to string together enough good deficit days, you will eventually overcome this. Too many people they'll eat Mon-Thur or Mon-Fri at very modest (200-300 calorie) deficits, eat way over on the weekends and wonder why they're not losing weight or worse: why they're GAINING weight.

This isn't true for everyone, but the best blog post I read last year (and I can't remember who to credit it to) said "eating DELICIOUS food causes you to want to eat MORE DELICIOUS food!" Now I really like the chicken, hamburger, salmon, peas, green beans, apples, veggies, oatmeal, etc that I eat often and to me it's delicious, but Cinnamon Toast Crunch . . . that's not delicious, that's DELICIOUS!!!!!

Lol ya there’s no doubt that there is room for “junk” food or empty calories. It can easily be fit in without any real negative impact. When I’m dieting or focused on a goal though I just choose to do what I can to achieve it. I’m not a very patient person . Once I’m done dieting down, I’ll likely have some DCA foods included but likely in moderation. I think it was Cmoore, or Bo-Flecks that wrote “nothing tastes as good as being lean feels”. Plus I feel great eating the way I have been, better than I have for years (other than the last day or two with this stomach bug), so no reason to change much.

Saturday 5/5/18
178.4 lbs (not using for avg)

So ran my averages from Monday to Thursday. Scale loss was 1.55 lbs at an avg weight of 180.35 with an avg daily intake of 2333 cals putting my TDEE over 3000cals/day. Next week’s numbers will be skewed and of not much value and I’ll likely exceed my goal of around 1.5lb loss rate. That’s okay, but not ideal. Did get some protein in yesterday so that’s good.

Feeling a lot better today so far but still fatigued and zero appetite. Most days I wake up hungry and drink coffee to curb my hunger until I eat breakfast. I’ll try to hit closer to my macros today though, I didn’t throw up yesterday but did sleep for about 18hrs. Strangely I’m still kinda tired.

The plan today is to take my son to my lake property for some fishing, maybe shoot bows and possibly build a fort / shelter in the woods. Daughter and wife have Girl Scout camp thing. Trying to decide if my son and I should bring the dog, he will be a major pain in the ass in the boat (and on land ) but I feel bad leaving him home when he could be out dogging it up in nature off leash.

No energy to make up biceps and legs, so I’ll probably just write that one off and have leg DOMS from Tuesday’s session.


M1 10:30am
30g whey, 15g casein, 30g hemp hearts
350 cals / 46g pro / 16g fat - forced down

M2 2:30(750c/94p/32f)
30g whey, 15g casein, 30g hemp hearts, 40g greens powder
400 cals / 48g pro / 16g fat
- forced down zero appetite queasy, tired AF

M3 7:00pm (1175c/138p/56f)
6oz burger with mozzarella
425 cals / 44g pro / 24g fat


Not a great day, stomach still off no hunger feel stuffed and a queezy, severely tired. Just fished for 2hrs this morning came home and took my son to a park for a bit. Hopefully better tomorrow...

[Plateauplower]

You're already looking close on that avi!

No point in worrying about the OHP, whereas I'm sure you'll have no trouble with a 3 x BW DL and a 2.5 x BW squat once you reverse the cut ... thinking a 450 squat and a 540 dead isn't that far off for you

Had images like this one crossing my mind Tim ...


Ha ... couldn't stop laughing at the imagery that conjured up

Sorry that you're sick Tim ... I'm sure it well set you back a week or two but much better to take the opportunity to chill with the kids than to force yourself to the gym fir a sh!tty session. Strength will come back quick enough

Getting closer, I’m guessing 5-10lbs of fat and I should be pretty lean. Still need my legs to get there and lower waist has a bit left.

Those numbers would be nice. Probably have a better chance at around 170lbs. I’ve been stuck in the low 500s on deads for over a year. Haven’t really been training them for progression but just have to see what happens when I up calories. I’ve hit a good rep at 435 on squats and a shallow one at 455 but that was at 205lbs IIRC.

Lol not exactly hulk mode. At under 180

Ya the stomach bug was a minor setback. I’m feeling a lot better today so I’ll try to get more real food in me. I felt okay yesterday morning, but by the time I got my son and I loaded up in the boat I felt exhausted. It was a rough day. Kept the little I ate down but it was a challenge. I’ve not slept as much as I have in the last two days since I can remember. Probably slept 30 of the last 48 hrs. I should be in the clear now and hopefully 100% tomorrow although likely a little weak.

Sunday 5/6/18
178.4 lbs

The plan today will be to relax and get some real food in me. Feeling much better so far today. I felt okay when I woke up yesterday but once I started moving around it went downhill fast. Managed to get my son out for a while on a boat fishing, luckily he got bored quickly because I was dying. We came back home I grabbed a nap then went to a park. Once my wife and daughter got home I crashed again for a few hours then slept about 10hrs last night.

M1 7:00am
3eggs, 4 chicken sausages
410 cals / 42g pro / 25g fat

M2 11:00am (865c/80p/55f)
6oz burger, 21g mozzarella, 1oz Giardiniera
455 cals / 38g pro / 30g fat

M3 2:30pm (1470c/134p/95f)
6oz spring mix salad, 5oz Cajun grilled chkn tenderloin, 1.25 oz blue cheese, 2oz Giardiniera with 30ml apple cider vinaigrette
605 cals / 54g pro / 40g fat

M4 6:00pm (2000c/205p/120f)
12oz tilapia, 1oz almonds
530 cals / 71g pro / 25g fat

Today was a lot better. Still a little fatigued and no real appetite but I didn’t feel like I was struggling to hold food down. Still got two naps. Not sure how tomorrow will go in terms of training but plan to do what I can and adjust as needed if weights are too heavy.

[Plateauplower]

Monday 5/7/18
178.6 Lbs (probably 150 after having some coffee )

5:05- 6:25am 80 Min / 42 Sets
Well that went better than I expected, but I was a little weaker, and my endurance was a little off, but I pushed through and feel great now. It was good to be back in the gym after 3 days of near zero activity. I did OHP today for the first time in nearly 9 months and they felt good. I went with a narrow grip elbows tucked and they seemed fine on my L shoulder so that's good. I will keep them in if they don't cause any issues. Doing them slow and controlled with perfect form and bar path, but they were kinda pathetic in terms of loading. Definitely getting closer to where I want to be in terms of body comp though, still have a little to go, but post workout I was almost shocked by my reflection when changing. Looking like a bodybuilder when I have a pump, almost kind of embarrassing (no brag- I honestly felt kind of embarrassed by my physique in college when I would get lean, when I would look like I lived in a gym. I'm more comfortable in my skin now as an "old man that doesn't give a fuk" so not like I won't be looking for opportunities to be shirtless this summer .

Little more of the stubborn fat to burn off (lol none of it has been stubborn yet, guess just the last places I'll lose it) and I'll be ready to transition myself into a place where I can regain some lost muscle. I think my plan will be to run just over maintenance for awhile gain a few lbs, then maybe trim down again to low body fat. I want to get a real idea of what I could look like if I decide to ever compete. There is a girl prepping for an NPC Figure show at my gym and that was what her coach has her doing, diet down come back up a little then diet down again, then prep week. She's peeled now and a competitive PL in the "offseason" of her physique shows... So I'll borrow that plan and give it a try. To be at my best will require me to have as much LBM as possible with as little BF as possible, and will likely require bouncing around at lower body fat levels for awhile. Since my cut has been fairly aggressive, I've likely lost SOME muscle that perhaps I wouldn't have going a little slower (hard to say with certainty with no accurate way to measure). I like faster results though, so this works for me and keeps me focused.

On to the work:

BB Bench
135x10
185x5
225x5
235x5
245x3
235x4
185x10
185x8

SS With

Tbar Rows (PWO)
135x10
160x8
180x8 (+2)
180x8 (+2)
190x6 (+10lbs)
190x6 (+10lbs)
------------------

Lat Pulldowns (WG)
160x10
180x10
200x9 (-1)
200x8 (-1)
200x8
180x8

SS With

OHP
45x12
95x10
105x8
115x6
115x6
125x5
----------------
Dips
BWx10
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

DB Lateral Raises
15sX20
20sX15
20sX15
20sX12
-----------------
TUT
Rear Delt Machine
70x15
85x12
85x10

SS With

DB Flys
45sX10
50sX8
50sX8
-----------------------

M1 8:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 10:00am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Lunch walk 60 Min / 3.8 mi - sunshine!

BHB 1.6 mmol/L & Glucose 86

M3 3:00pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 5:45pm (2050f/175p/133f)
10oz tilapia with 2oz avocado oil Giardiniera, 234g olive oil roasted cauliflower
625 cals / 60g pro / 36g fat

M4+ 6:30pm (2300c/184p/167f)
1.5oz almonds
250 cals / 9g pro / 34g fat

————————————

[Plateauplower]

Tim, you posted this in the O35 main section. Do you straddle the bar when doing this (positioned between the weights and the wall)?

Recently, I've been doing chins/pull-ups and some inverted rows only for my back.

Yes I straddle the bar, the cable attachment handle just behind the sleeve, and row. When I use the referenced Tbar attachment at my garage gym that goes go on the sleeve behind the plates. Its a good variant I guess, I think regular BB Rows or Pendlay rows might be more effective overall, but nice change of pace.

Tuesday 5/8/18
176.4 Lbs wowza - Noro virus Gainz or losses I guess...

Well that session stunk worse than a sack of ass holes. Thankfully I am going to blame it on the stomach bug and write it off until I see what happens next week. I guess the positive is I wont need the squat rack since I can just shoulder the little pink weighted fitness bars from the stand for my squat sets. Last reps of my work sets were hard, the 335 squats and even the deads at 405 SMH. I'm not too far though, so maybe if I start tanking I will start experimenting with a TKD strategy starting after Monday session to see if it has any impact on strength for Tuesday. That was a rough one. Swapped lunges for leg extensions and leg curls, seemed like a better place for them. I'll stick with RDLS and presses on Fridays. Lunges kicked my ass.

5:05-6:20am / 75 min / 28 sets


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

SS With

BB Fat Grip Curls
85x10
85x10
95x10
95x10
95x8
------------
Deadlifts
135x5
225x5
315x5
405x5
315x6

S With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
40sX8
-------------
BB Lunges (Each Side)
135x8
135x8
135x8
135x8

SS With

Situps (Decline)
BWx40
BWx40
BWx30
---------------------------

M1 7:00am (needed quick, meetings
Shake, 30g whey, 30g hemp seeds, 30g chia seeds, 15g powdered greens
475 cals / 41g pro / 24g fat (lots of fiber)

M2 10:00am (975c/80g pro/61f)
6oz 90/10 burger, 21g mozzarella slice, 1.5oz Avocado oil Giardiniera
500 cals / 39g pro / 37g fat

*10:45am Bloods - BHB .9 mmol/L & Glucose 90

Lunch walk 60 Min / 4 mi / 350 Cals

*12:45pm Bloods - BHB 1.2 mmol/L & Glucose 88


M3 1:30pm (1500c/123p/94f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 5:15pm (2125c/182p/125f)
8oz Cajun hammered pork loin, 350g olive oil roasted cauliflower, 60g guacamole
625 cals / 59g pro / 31g fat

M4+ 7:00p. (2300c/194p/137f)
Pork rinds 1ozish
175 cals / 12p (incomplete) / 12f

[Plateauplower]

Wednesday 5/9/18
175.4 lbs

Light day for the week. Should bounce back up a lb or so. I’ll still have way more scale loss than I want to this week but it will be for a period of 10 days and include my little bout with noro virus. I’ll need to keep a close eye on training going forward and make adjustments as needed to food intake. I’d like to be around 1.25-1.5lbs/week in scale loss and maintaining strength in lifts. Yesterday’s numbers were abysmal on squats and deads, but again I think part of that was the lingering effects of stomach bug. Legs and gluteus are pretty freaking sore today though from the lunges. Those are a definite keeper for awhile, still awkward feeling, needed to correct my balance a couple times primarily with my non dominant leg forward.

I have an early start and will be staying late at work today and banking some more overtime hours. Tomorrow I will be going to a remote site and operating out of my car so I’ll need to prep some portable meals, although not much will change there I’ll have access to a microwave and use a cooler.

Got my wife a Fitbit for her Bday, because she wanted one, after seeing it, it’s pretty neat. I ordered one for myself just for fun and to track stuff and see if it’s accurate. Also ordered a bottle of aRa to try out. At this stage of my cut it’s fun to try some supplements if for nothing else than placebo effect. I have been eating a little less red meat so maybe it’ll do something...

I’ll miss my early cardio session this morning but have pre-meeting for tomorrow’s audit so I might be in a position to hit the gym for some cardio. Supposed to be a rainy, windy, nasty day today so lunch walk is unlikely.

M1 7:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 9:45am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Cardio Incline treadmill
50 Min / 3.25 mi / 475 cals (treadmill readings)

M3 1:30pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 6:15pm (2300c/181p/159f)
8oz Cajun hammered pork loin, 350g olive oil roasted cauliflower, 90g guacamole / + 1 serving of almonds
875 cals / 66g pro / 52g fat

[Donnie_Darko]

Wow, amazing progress. One thing I might have missed, what height are you? Also, have you had zero cheat days/carb refeeds?

This has genuinely inspired me to start a keto cut next week.

[Plateauplower]

Wow, amazing progress. One thing I might have missed, what height are you? Also, have you had zero cheat days/carb refeeds?

This has genuinely inspired me to start a keto cut next week.

Thanks, its moving along very well. Fastest and easiest cut I've ever done by far. I am 5' 8". I have had zero cheat days, cheat meals, or even a nibble of "treats", I don't think I have even had a day within a few hundred calories of maintenance since late 2017. I also have not had the desire or need for them really. I really enjoy eating higher fat and protein rich foods, both in terms of personal preference and the way this eating style has made me feel in terms of both energy and satiation as apposed to my normal "cutting" diet when I would include around 100-150g/CHO per day (and always ready to snap due to hunger). I will be likely having some cheat days/ meals before long as birthday season and vacations will be coming in the summer, but I have been pretty focused on the process and results and the time so far has flown by.

I'm guessing I'm in the lower double digits right now in terms of body fat, so getting to the point where such strategies will probably be more advantageous. I am pretty sure I could eat keto up to maintenance or even surplus calorie levels with the inclusion of more nuts, seeds, and calorie dense foods. With carbs I have trouble running a small surplus due to hunger levels being high, but I am confident I will be able to run my calorie level wherever I want it using keto. I will likely try some various things when I bring calories up. I am interested in TKD to some extent to evaluate if it has any impact on top end strength, which for whatever reason seems more limited with keto, but I have an increased ability to handle moderate intensity at higher volumes.

Its worth a try if you have not tried it. Honestly before I started this little experiment I thought keto was a stupid and unnecessarily restrictive type of diet. It has been tremendously effective for me, but at the same time I don't think it is for everyone. I think for whatever reason, people have slightly different macro needs that need to be established on an individual basis for optimum performance. Some people likely need more carbs to "function" well perhaps IDK. I personally don't care for running my protein as low as "keto" recommendations, I tried for a bit to lower my protein and bring BHB levels up higher, while it was effective in increasing BHB, I "feel" better eating more protein .8-1.2g/lb just going by what I feel like eating, hunger, the day etc...

Thanks for stopping by, This section is dead AF

[Donnie_Darko]

That's incredible. When I lower my carbs on a cut I start to look really "flat", I wonder if it would benefit you to do the odd carb up? I'm no expert though, i've avoided Keto for years.

There's a great documentary on Netflix called "the magic pill", between that and your thread it's convinced me. I'm mainly doing it for energy/well being but If I shed about 30lbs in the process I won't complain!

I worry about saturated fats though, how many grams do you aim for?

[Plateauplower]

That's incredible. When I lower my carbs on a cut I start to look really "flat", I wonder if it would benefit you to do the odd carb up? I'm no expert though, i've avoided Keto for years.

There's a great documentary on Netflix called "the magic pill", between that and your thread it's convinced me. I'm mainly doing it for energy/well being but If I shed about 30lbs in the process I won't complain!

I worry about saturated fats though, how many grams do you aim for?

Ya looking flat is pretty much going to happen. It sucks and makes you feel smaller, pumps are also reduced a bit. I just started that documentary the other night, fell asleep about 5min in . Probably watch it eventually. I do feel great, almost describable as reverse aging. Seriously feel younger, skin looks better etc.

I don’t worry about saturated fat since I’m in a pretty steep deficit and do not track it per se. from what I’ve read it’s not an issue and of course you could have routine blood work done to ensure there were no health implications. I eat mostly leaner meats though and supplement my fat with mono unsaturated sources as much as practical. I’ve been making Giardiniera which is chopped hot peppers, cauliflower, sweet peppers, celery, garlic etc with basal and basically swimming in avocado oil. I just ate my normal second meal now which is a 6oz 90/10 burger and 2 oz of this homemade giardiniera. 20g of fat in that meal are from avocado oil. 18 from the beef so not much saturated fat. Amazing how such small meals can provide me satiation. I used to always focus on bulk quantities of low calorie foods when dieting. I still like a big pile of buttered low carb veg like bro-collie or olive oil roasted cauliflower but overall I can be satiated with very small meals. Another advantage is the ability to go longer between feedings if I want to. I used to always feel like I needed to bring food with me protein bars, shakes etc cause I’d get hungry and irritable. But now I find I can go much longer between meals if I choose to without the crash or extreme hunger. My wife is happy I’m not as crabby and I’m much deeper into this cut than my last one. Planning to take this one as far as I need to in order to get an idea of where I’m at if I were to decide to compete.

[Plateauplower]

Have you attempted to estimate your bodyfat with calipers, Navy method, or even just photo comparisons?

I haven’t concerned myself with it too much yet. I did use the Navy chart method several weeks ago with waist and neck measurements when I got measured at the little health fair thing at work on 4/26. That put me just under 12% @182 lbs. I’m guessing 11-12%, but it’s kind of arbitrary. I’m getting leaner by the week though, that’s for sure. I can still pinch a little fat on my lower waist, so once that is off, and I have my glooot striations, I’ll be ready for summer .

Thursday 5/10/18
177.2 lbs.

5:05-6:25am /80min /44 sets

Great session in terms of energy but lost some reps on some things. Not a huge deal as I’m still probably recuperating from the stomach bug or at least using that as an excuse this week. I was doing everything with the intention of feeling the muscles being worked rather than brute strength. Might drop down to 95s on DB bench next week and try for 8s across 100s probably not gonna happen. Looked the part though, arms looked big and vascular.

DB bench
65sX10
80sX10
90sX8
100sX6
100sX5
100sX4

SS with

DB rows
80sX10
100sX12
100sX12
100sX12
100sX12
———————-
Pull-ups
BW+45 x 7
BW+45 x 7
BW+45 x 6
BW+45 x 6
BW+45 x 6
BW+45 x 6

SS with

Dips
BW+45 x 7
BW+45 x 7
BW+45 x 6
BW+45 x 6
BW+45 x 6
BW+45 x 6
—————————
DB shrugs
100sX15
100sX12
90sX12
90sX12

SS with

DB BTN triceps press
55x10
65x8
65x7
65x7
65x6
————————-
TUT Tri set.

Rear delt machine
70x12
85x10
85x10
85x10

Trip set with

DB hex press
45sX10
50sX10
55sX8
55sX8

Trip set with

Cable rows
160x10
180x9
180x9
180x8

—————————-
M1 7:30am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 10:00am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

* Lunch walk 5 mi / 75 min /

M3 2:00pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 5-8pm
Pork loin etc / couple strips chkn later
Glitchy site is not letting me edit from ipad very well...

Totals
2650 cals / 215p / 174f