I just ate an Avocado, am I keto?

[Plateauplower]

Man oh man, ebola or not the weight is still just falling off of you Tim. Love seeing this man! Great job.

Being pretty meticulous and consistent with intake and activity and keeping the numbers on track. The Noro virus was good for a 1-2lb bonus it seems, along with a hit to strength which is hopefully temporary.




Friday 5/11/18
176.2 Lbs

I kinda loosely planned to put todays session off until tomorrow because my legs were still sore from the lunges, those had my legs wrecked all week. It was a little rough today, my legs were not only sore but still fatigued. I got through it, 315 sets of squats were harder than they should be, hopefully next week I'll be back to 100% in strength. Its going to rain all weekend here so I don't think I'll be biking or anything. I am not focused on strength, more so on fat loss, but I hate to see any numbers decline any further than they have already.

Squats
135x8
225x8
275x8
315x5
315x5
315x5

SS With

HS Preacher Curl Mach (PWO)
70x10
90x10
90x10
100x8
100x8
90x8
----------------
RDLs
135x10
225x10
275x8
315x5
315x5
315x5

SS With

Leg Press (PWO)
360x10
450x10
540x10
590x8
630x7
630x7
----------------
Alt DB Curls
35sX10
40sX8
45sX8
45sX7

SS With

Cable Crunches
72.5x15
72.5x15
72.5x15
---------------------
M1 7:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 9:00am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

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

M4 4:15pm (2100c/179p/130f)
8oz pork hammered pork loin with 60g Guacamole & 6oz mushrooms, 300g bro-collie with 14g olive oil butter
675 cals / 64g pro / 33g fat

M5 5:00pm (2400c/190p/155f)
Almonds, some cheese, few pork rinds kinda grazed a little I try not to do that when dieting.
300 cals / 11p / 25f

[Plateauplower]

I'm the same with fat ... the first place I lose it is from inside my belly (so proof to me that when I get fat it's the unhealthy fat that I put on) but the last to go is the lower waist fat and my arms and shoulders look cut well before any leg definition comes in.
Great when the mirror tells the story you want to see: sounds like the shreds are coming in Tim ... probably not far from being able to present on stage : )
Do you secretly have your sight on some comp in the near future?
As for muscle loss, you won't have lost too much as your lifts have really only come back by around 5%
And killer that you hit 175 already!

Still great volume work with the squats and RDLs, especially after recovering from ebola ... no need to fixate on the one or two heaviest sets when it's that volume above the 80% 1RM that's going to keep the muscle mass intact

Yea the changes are coming, and I’m still on track to be where I want by July I’m guessing. No plans to compete this year, but I want to get an idea of where I’m at. That will allow me to better focus on weak spots and I’ll probably run some small tightly controlled surpluses to regain any LBM lost and lean out again a few times.

My lifts are down closer to 10% a little more this week, but hopefully next week will be better. It’s a little frustrating that sets that used to pretty much be my last warm up are now work sets, but at the same time I’m trying to keep my focus on leaning out, and trying to make up for the loss on intensity with a little extra volume.

Saturday 5/12/18
177.0 lbs

Not sure of the plan for today. Might get some light cardio in. It’s going to rain all weekend so will be stuck indoors for the most part, which is great for grabbing a nap and food prep for next week.


Cardio incline treadmill
60 min / 4.15 mi / 600 cals

M1 8:30am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:15am (980c/87p/61f)
6oz 90/10 burger, 468g olive oil roasted cauliflower
550 cals / 43g pro / 32g fat

M3 3:00pm (1500c/140p/94f)
5oz chicken breast, 90g guacamole, 1/2oz pork rinds
520 cals / 53g pro / 33g fat

M4 5:30pm (2150c/192p/135f)
8oz Salmon, 300g bro-collie with 14g olive oil blend butter
650 cals / 52g pro /41g fat

M4+ 6:15pm (2325c/198p/150f)
30g Almonds
175 cals / 6g pro / 15g fat

[Plateauplower]

Have you gotten many negative comments about how you look? I don't know why some folks think it's okay to volunteer comments if they think you're too thin when these same folks would never say something if they thought you had GAINED too much weight.

Comments in general are pretty much daily, mostly from people I haven’t seen for awhile but that started more than a month ago, and I am down 40 lbs in about 22 weeks. Not many negative comments, a few like “you’re wasting away to nothing” and “dude you used to be so big” but more positive than negative. On a few sunny days in the 80s when I’d go for my lunch walk through back streets of a small municapility, sometimes I take my shirt off when I get far enough away from work to not see anyone from there to get a base tan going and so I don’t come back with a sweat soaked shirt, and I’ve noticed a lot of looks, and even had a female cop jokingly tell me I was going to cause an accident Overallthough more positive than negative. I’m not looking too gaunt yet really IMO, I have been buying clothes on my way down. My large UA loose fit shirts are still okay, but they are a little looser than I’d like, so I’ve been wearing large “fitted” UA Raid shirts which fit about perfectly. I know I look bigger in a shirt when carrying more fat, there’s no doubt about that, but I look bigger shirtless now, or at least more muscular and defined.

Sunday 5/13/18
179.6 lbs
Heavy day today! Had a lot more food volume yesterday including several lbs of bro-collie and cauliflower so I’m not too concerned about the rather large scale jump. I think the weekly average is close to true weight.

Calculated my numbers for the week. It’s actually for 10 days and is full of anomalies from the stomach bug so this week’s numbers are not very useful. I’m ommiting the weights and intake from the days I was sick and just calculating Monday - Sunday for weight and avg calorie intake. Average weight for the week was 177.2 lbs for a loss of 3.1 lbs from last weeks average of 180.3. Intake this week was 2380 cals/day my highest intake in months and should be about a 600 cal deficit. My Fitbit I got is amazingly close to my calculated TDEE and I’m fidning it useful for tracking my sleep and all the other stuff. Resting heart rate is usually under 60 bpm so that’s good (57 as I type this). Pretty neat gadget for $130, haven’t used the nutrition or some of the other stuff yet, just started wearing it Thursday. Next week could be a low loss week due to the weight anomalies in this one, but I’ll just see what shakes out. I’m not in any huge rush at this point but will do what I need to in order to see consistent measurable results.

I’m probably going to eat nearly identical meals as yesterday. They were all very good, and macros were about where I want them.

M1 7:00am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:00am (1025c/94p/67f)
8oz salmon, 238g roasted cauliflower
595 cals / 50g pro / 38g fat

M3 2:30pm (1575c/138p/102f)
5oz (cooked) chkn b, 90g guacamole + pork rinds
550 cals / 44g pro / 35g fat

M4 5:30pm (2300c/204p/145f)
10oz top sirloin Steak and 300g bro-collie with 14g ghee butter
725cals / 66g pro / 43g fat

[Plateauplower]

Monday 5/14/18
178.6 Lbs

5:05-6:25am / 80 min / 46 sets

Looked leaner this morning despite the scale number being higher than last weeks average, maybe some glycogen from all the veg I ate IDK. Pretty good session today, gained some ground on LM rows, OHP, bench was okay slow and controlled reps on everything. No shortage of energy today and got a really good night's sleep last night.

BB Bench
135x10
185x5
225x5
235x5
235x4
235x4
185x10
185x9

SS With

Landmine T-Bar Rows
135x10
160x8
180x8
190x7
190x6
190x6
-------------
Lat Pull-downs
160x10
180x10
200x9
200x8
200x8

SS With

BB OHP
45x12
95x10
115x6
125x6 (+10lbs)
125x6
125x5
--------------
Dips
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

DB Laterals
15sX20
20sX12
20sX12
20sX12
--------------
TUT Tri Set

DB Rear Delt raises
15sX15
20sX12
20sX12
20sX10

Tri Set with

DB Flys
45sX10
50sX10
50sX10
50sX10

Tri Set with

BB BORS (overhand then underhand grip alt each set)
135x12
135x12
155x10
155x10
-----------------
M1 7:00am
3 eggs, 4oz turkey sausage crumbles, 21g mozz cheese
490 cals / 49g pro / 33g fat

M2 10:00am (990c/95p/67f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

* Lunch walk 60 min / 4.25 mi

M3:30pm (1505c/135p/93f)
4.5oz salad, 5oz grilled chkn thighs, 2oz Giardiniera & 30 ml vinaigrette
515 cals /40g pro / 26g fat

M4 4:30pm (2180c/201p/132f)
10oz Salmon, 300g bro-collie
675 cals /66g pro / 39g fat

M4+(2355c/206p/147f)
1oz Almonds
175cals / 6g fat / 15g fat

[Plateauplower]

Tuesday 5/15/18
177.0 lbs

Meh, I was really hoping adding a little extra food would give me a little boost in strength, but it didn't take. Little bit stressed too so maybe I'll use that as an excuse this week . The bottom of the water heater failed yesterday, which is in the main level of our house in a laundry room. So no hot water and a bit of a mess and a project that will need to be handled ASAP. I think I am going to go tankless on demand to save on gas and save space but they are expensive and will require some modifications to vent it and for the larger gas lines etc.

Strength was just not there today, but I did try real hard so there's that. 405x5 deads were an RPE 9.5 as were the squats at 335x4. Getting a little better balance on lunges but jeez do those burn and just destroy my legs. I do really like the way I am looking right now and I'm guessing I'm in the 10-11% BF range very detailed everywhere except lower stomach has some granular fat left and my inner thighs there is a little left, everywhere else is pretty much hard some areas have a little more sub Q than others. I'm going to keep going and I'll just need to swallow my pride a little on being weak as fuk. The strength will come back undoubtedly though when I add back some food. I will likely not see much scale loss this week, but down 3 lbs last week due to the stomach bug will make up for it. Think I will continue to run my cals in the 2100-2300 range based on what I can get by on for the day. I want to be in a good spot when I add calories back to be able to gain 3-5 lbs and still be very lean.

5:05-6:20am / 75 Min / 29 sets (33 if counting each side for Lunges )

Squats
135x5
225x5
275x5
315x5
335x4
315x5

SS With

Fat Grip BB Curls
85x10
85x10
95x10
95x10
95x9
-------------
Dread lift
135x5
225x5
315x5
405x5
405x3
405x3

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
45sX8
---------------
Lunges
135x8
135x8
135x8
135x8

SS With

Decline Sit-ups
BWx30
BWx30
BWx30
-------------------------

M1 7:00am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:30am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

Bloods
9:30am BHB .8 mmol/L / Glucose 89
1:15pm BHB 1.6 mmol/L / Glcose 75

Lunch walk 60 min / 4.73 mi (via GPS / normal route) lol walking a 13:30 pace.....

M3 1:15pm (1350c/135p/88f)
6oz grilled chkn thighs, 1oz guacamole
420 cals / 45g pro / 25g fat

M4 6:00pm (2450c/205p/140f)
12oz tilapia cooked in 14g ghee, 468g olive oil roasted cauliflower, 90g guacamole, a beer while doing yard work and what I could on water heater
1100c/ 70g pro / 52g fat

Over 18,000 steps today so TDEE is likely gonna be close to 4K......busy day. Early start overtime in the morning, bu5 going to be a nice day so I’ll get my roadrunner walk in at lunch. Tankless water heater install tomorrow after work.

[Plateauplower]

Wednesday 5/16/18
176.4 lbs.

Early start for work today. Not nearly enough sleep woke up stressing about the water heater install. That should go well being a zombie by the time I get off work and playing with power tools and open flame torches in a tight space of combustible materials...Yay. Hopefully everything is in today, this cold water only shyt sucks.

Not sure how I’m lighter with that monster dinner in food bulk/weight. I was hungry after yard work. Assembled new smoker yesterday and seasoned it while doing yard work and putting up the patio canopy etc. Going to do a trial run of pork shoulder and some ribs this weekend to make sure everything turns out good for my son’s birthday party. This week cant end soon enough, preferably with working hot water when it does.

M1 6:00am
3 eggs, 4oz turkey sausage crumbles, 21g pepper jack cheese
510 cals / 49g pro / 36g fat

M2 9:30am (1010c/95p/70f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

*Lunch walk 60 min / 4.33 mi

M3 1:15pm (1525c/135p/96f)
4.5oz salad, 5oz grilled chkn thighs, 2oz Giardiniera & 30 ml vinaigrette
515 cals /40g pro / 26g fat

M4 7:30pm (2400c/205p/154f)
8oz salmon, 468g cauliflower some pork rinds earlier
875 cals / 70 pro / 58

Tankless water heater in, then an amazing and badly needed hot shower. Exhausted. 20,000+ steps today Fitbit TDEE so far 3825 cals.

[Plateauplower]

Thursday 5/17/18
177.4 lbs

Little uptick on the scale which has been relatively steady since last week, and I looked a little "watery" this morning so kind of expecting to see a drop in the next few days. I have been eating a little more this week after the 3lb drop last week and hoping to improve my lifts a little or just get a little boost. Legs are coming in nicely and I am seeing some changes I think from the lunges might put a leg pic in my progress pics. Today went alright I didn't feel particularly strong and decided to just stick with 90s on DB bench, but they felt like good work with focus on MMC. and I am worn pretty thin this week. Not nearly enough sleep this week avg about 4hrs / night where normally I'm closer to 6. I did get the tankless water heater in last night by 7:30pm and that will be one less stressor. I might have to work later tonight for a meeting but tomorrow is Friday and I am ready for the weekend and smoking some meat.

Leg pic cold flexed early morning, drinking coffee.



5:05-6:20am / 75 Min / 43 sets

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

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
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
-------------------
DB Shrugs
90sX15
100sX12
100sX12
100sX12

SS With

DB triceps
55x10
65x8
65x8
65x8
---------------
TUT Tri Set

Rear Delt Mach
70x12
85x10
85x10
85x10

Tri set with

DB Hex Press
45sX10
50sX10
55sX8
55sX9

Tri Set with

Cable Rows
160x10
180x10
180x9
180x9
-----------------
M1 7:15am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

* Lunch walk 60 min / 4.5 mi

M3 1:30pm (1285c/134p/82f)
6oz grilled chkn thighs
355 cals / 44 g pro / 19g fat

M4 5:30pm (1950c/194p/119f)
8oz salmon, 300g broc****
665 cals / 60g pro / 37g fat

[Plateauplower]

It does. I was just comparing our numbers. My 5RM on barbell bench is 225 but I can INCLINE bench 90's 10 reps, so I could probably get the 90's 12-13 reps flat.

Have you done any more biking? My odometer just hit 330 miles for 2018 last night, and I bought a new bike . . . one with a Nuvinci hub that I'm hoping to have by Saturday (but probably won't get until next week )

And I saw your DB hex press too. Coincidentally, it was something that I've been wanting to add on my "medium" intensity night, and I think I'll try it tonight.

I haven't been able to incline for about a year, I miss it I hope I can get back to it eventually. My bench has really taken a hit with the shoulder injury, I am able to do the movement now, but had to drastically alter my form. I am much more narrow grip now, not CGBP but much closer and really focus on tucking elbow on eccentric and keeping a very controlled tempo and bar path. Ive never had a particularly strong bench though, even when I was in the 190s the best I got before the shoulder issue was closing in on 275 (3x5) and 315 single. Its weird because I seem to have a build for benching with deep rib cage etc for a shorter ROM. I am hoping when I add food back I can get my bench and OHP moving and will likely focus on BW multipliers would like 1.5 BW to be working sets on bench. Now that I'm leaner I can see and feel the scar tissue from the tear in my left shoulder on the front delt. Pretty weird when its sticks out a little in certain movements.

New bike sounds sweet. I went with Bikes Direct for my last one and got what would have been about an $6000+ bike for about $2200. The components are all XTR and the frames for all the major name brands are made in the same factory in Taiwan so I decided to try one out and am glad I did. Pay a lot for reducing bike weight, but I really like my Motobecane Phantom Comp Team DS. I ride it more than my Specialized hard tail that I modified with high pressure street tires for more paved use, even when riding on paved trails. I need to get out more, the only thing holding me back is time to do it .

Hex press are a fun movement for a finisher. My gym recently got new DBs and went from round to hex and that makes them much better getting them to mate together to get a good squeeze at the upper part of the movement with them wanting to roll against each other. Hits the triceps pretty well too.


Friday 5/18/18
175.4 Lbs

There's the scale drop, better late than never. I'm so glad this week is over, its been a long and stressful one, with not nearly enough sleep. I did okay today, but I was not exactly bouncing off the walls with energy. I got through it and it was just "good enough" to hopefully stave off the trolls that feed on steeling LBM gainz when people are dieting . I might knock off work early today IDK, I don't like the thought of putting in a full day today after this week :/.

5:05-6:15am / 70 Min / 29 sets

Squats
135x8
225x8
275x8
315x5
315x5
315x5

SS With

Hammer Strength Preacher Curl Mach (PWO)
70x10
90x10
90x10
100x10
100x9
100x8
--------------
RDLs
135x10
225x10
275x8
315x6
315x6

SS With

Leg Press (PWO)
360x10
450x10
540x10
590x8
590x8
--------------
Alt DB Curls
35sX10
40sX10
45sX8
45sX7

SS With

Decline Sit-ups
BWx30
BWx25
BWx25
---------------
M1 7:00am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:30am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

M3 2:00pm (1500c/155p/104f)
8oz chkn thighs, almonds
570 cals / 65g pro / 41g fat

M4 5:30-9:30pm (3100c/255p/184f)
1600c / 100p / 80f (400c alcohol)
Probably first day at maintenance cals very busy afternoon/evening.

[Plateauplower]

Saturday 5/18/18
175.0lbs

Probably came in at maintenance yesterday. I took off early from work and we did a ton of yard work. Trimmed lots of trees, shrubs etc, installed low voltage led lighting system finished seasoning the smoker, planted lots of annuals and some veg. Had about 20,000 steps according to Fitbit. Wife’s dad stopped by unexpectedly from AZ so we hung out with him for awhile and had a fire. Got a good nights sleep for the first time all week so that’s a plus.

Today will be more yard work and smoking a 1/2 pork shoulder and some beef spare ribs as a trial to see how it turns out for my sons birthday party next weekend. Kind of gloomy but not raining good day to move about 3 tons of landscaping boulders and finish fixing up the yard.

M1 10:00am
8oz spicy grilled chkn thighs
475 cals / 59g pro /25g fat

M2 12:30pm (1450c/143p/93f)
2 spare ribs (1lb raw?)
975 cals / 84 pro / 68g fat

M3 4:30 (1925c/179p/128f)
Some almonds and some pork shoulder when shredding (not weighed -estimated)
475 cals / 36g pro / 35g fat

M4 6:00pm (2150c/187p/143f)
300g bro-collie /14g ghee
225 cals / 8p /15f

[Plateauplower]

Sunday 5/20/18
178.2 lbs

Heavy scale day holding some extra water. The weekly numbers are okay considering last week was a 3.1 loss I didn’t expect to see much this week. Avg weight for the week was 176.8 lbs for a loss of .4 lbs from last weeks avg of 177.2 at an average daily intake of 2400 cals. This week will likely turn out to be a bigger loss I’m guessing. I might tighten things up a little during the week because next weekend is 4 day weekend with a birthday party for my son so that day cals might be a little higher. I’d like to be 175 this week and I think that’s pretty likely once I drop the extra water I’m holding.

We got a lot done yesterday but not all of it and we still have inside work and more outside stuff to get done before the party. It might rain this morning so the inside stuff will get tackled first. Need to grill some more meats for the week too.

M1 11:15am
7oz chkn thighs, 238g roasted cauliflower
550 cals / 56g pro / 31g fat

M2 1:45pm (950c/96p/57f)
6oz smoked pig shoulder
400c / 40g pro / 26g fat

M3 5:15pm (1800c/174p/115f)
12oz salmon, 300g bro-collie
850 cals / 78g pro / 48g fat

M3+ 5:45pm (2100c/198p/140f)
1oz almonds /1oz pork rinds & hot salsa
300 cals / 24g pro / 25g fat

[Plateauplower]

You've got a sack of potatoes in your thigh Tim

What I'm really jealous of is that softball VMO ... awesome!

The VMO just started to kind of pop, combination of lunges and getting leaner I think.

Monday 5/21/18
178.0 (lightest on a Monday yet)

Well had to modify and adapt today. My $hithole local chain gym "Charter Fitness" was not open once again, its a pretty regular occurrence, just nobody shows up for work to open the gym. Was tempted to break the window and let myself and everyone else waiting in the parking lot in. Instead I blasted out of there and went to a brand new park district fitness center a block from my house and paid an $8 daily fee which I got a receipt for and will try to make Charter reimburse me. The fitness center is really nice, a little too nice for me, too many machines and stuff, and not enough bars, racks and benches. It was pretty empty though except for a few familiar faces that I used to see at Charter that have obviously switched. I got stuff done, but I was moving really fast set to set and things felt different. The bars are way thicker and made benching interesting, the bar felt less stable like it wanted to roll in my hands. I didn't do my landmine rows because I didn't think they had one, but saw it later attached to some big crossfit jungle gym contraption. Racks and all of the equipment is top notch though, very nice stuff. Rowing machines, I think I saw a Jacobs Ladder, all kinds of Hammer strength stuff. Pretty nice, and its only a block away. Might think about switching IDK, its pricy and smaller, but it was just me in the weights for the most part other than the few dudes hitting those Monday morning curls and machines, everyone else was cardio day. SO today was modified and I wont use these numbers for anything, just a place holder workout, unless I end up back there then I'll work on building on them. It was just rapid fire set after set today, worked up a pretty good sweat and my heart rate was elevated...

BB Bench
135x10
185x5
225x5
225x5
225x5
225x4
185x6
185x6

SS With

DB Rows
85sX10
100sX10
100sX10
100sX10
100sX10
----------------
Lat Pulldowns (pinned)
150x10
170x10
190x8
190x8
190x8

SS With

OHP (Slow and Controlled)
45x10
95x10
115x6
125x6
135x3
135x2
------------------
Dips (Dip belt in car)
BWx12
BWx12
BWx12
BWx11
BWx10
BWx10

SS WIth

DB Laterals
15sX20
20sX12
20sX12
20sX12
------------------
TUT Tri Set
DB Rear Delt Raises
20sX12
20sX12
25sX12
25sX12

Tri Set with

DB Flys
45sX10
50sX10
50sX10
50sX10

Tri set with

BB BORS
135x12
135x12
185x8
185x8
--------------
DB Triceps BTN press
55x10
65x6
65x6
------------------

M1 7:30
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:45am (850c/78p/59f)
6oz (raw weight) 90% burger, 1.25oz avocado oil Giardiniera
420 cals / 34g pro / 30g fat

M3 1:00pm (1260c/115p/83f)
4.5oz spring mix greens, 4oz chkn B, 2oz Giardiniera with 30 ml vinaigrette
410 cals / 37g pro / 24g fat

M3 4:15pm (2100c/193p/131f)
12oz salmon, 300g bro-collie
840 cals / 78g pro / 48g fat

[Plateauplower]

Tuesday 5/22/18
176.4 lbs

Well that wasn't much fun. Mind fuks are setting in today. I felt weak, and that made me feel small (which I technically I am, at mid 170s I guess). I failed my 4th rep at 335 on squats which is rare for me. I can usually gauge pretty well when I have a rep left in the tank, but coming out of the hole I just hit a wall. I can probably almost count on one hand the number of squat reps I have failed in the last 4 years. Squats are just a lift I don't like to fail on due to injury potential, and I hate stripping the damn bar to put it back up . I am thinking that 315x5 on squats and 405x5 on deads should be a benchmark that I don't allow to lose, so I better try really hard to keep those numbers since I'm not done yet with this cut. I am pretty close though to where I want to start turning the corner and slowly bringing calories back up, and playing with carbs a little to see if I get any advantage from a TKD protocol. My thought is I'd like to fill out glycogen stores to not look so flat, and see if there is any advantage in strength output (which I'm confident there will be based on passed experiments of bloating up for PR attempts etc) but eating keto most of the day to control hunger and allow myself an easier time controlling intake and hunger. I am really liking the way I look, but I don't want to end up completely weak either. Then again I shouldn't be trying to chase two goals....Mind fuks . Overall I was not real happy with the work today and feel like I didn't put in enough effort, but I tried pretty hard I guess so this one will go in the "punched the clock" category.

I did talk to the gym manager yesterday and turned in my receipt today for my day pass that they will give me a free month for. Also I added 10 lbs to my last set of lunges for a whopping 145...yay ..


5:05-6:20am / 75 min / 29 sets

Squats 335x3+ Fail



Squats
135x5
225x5
275x5
315x5
335x3 + fail (vid)
315x5

SS WIth

Fat grip BB Curls
85x10
85x10
95x10
95x10
95x8
-----------------
Deadlift
135x5
225x5
315x5
405x5 (last repo was hard)
405x3
315x5

SS With

DB Hammer curls
35sX10
40sX10
45sX8
45sX8
45sX8
-------------
BB Lunges (Each done all reps then switch)
135x8
135x8
135x8
145x8

SS With

Decline Sit-ups
BWx30
BWx25
BWx25
-------------------------
Post WO BHB .6 /Glucose 66 (Typically BHB comes up higher a little after training is done, think a lot is being "used" during and immediately after..

M1 7:00
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (850c/78p/59f)
6oz (raw weight) 90% burger, 1.25oz avocado oil Giardiniera
420 cals / 34g pro / 30g fat

M3-5 rest of day
Chkn, lots of smoked salmon normal foods, higher cal day
Gonna call it
3000 cals / 250g pro / 175g fat or more idk. Didn’t weigh the salmon. It was good, like salmon jerky. Little less time next batch, 3hrs around 160-170 too long.

[Plateauplower]

Copy paste - relevance

Tim,

335x3 squats and "completely weak" are at opposite ends of the spectrum. Hang in there bro!

Have you thought about less volume on some of the accessory lifts? I'm just questioning if 10 sets of curls are necessary in a deficit and less volume there MIGHT aid your recovery on the primary lifts of your next workout.

And if you wanted to consider even lower volume, I'm not sure how important direct ab workouts are for someone who squats, deadlifts, and can do as many pull-ups as you can. I added a few sets of direct ab exercises about a month ago after doing ZERO for years, and I felt no muscle soreness the next day or the next 2-3 after that. Contrast that with when I had to give up pull-ups for about a month due to elbow issues. After my first workout in which I probably did 3x10 BW pull-ups, the next day my ABS(!!!) were killing me (srs).

Keep up the excellent work!

Well considering I was at 405x3 on squats and 455x5 on deads its a pretty big drop in strength. I've thought about lowering volume, but honestly I enjoy the fluff and stuff, and my ability to train that way does not seem to be compromised. Curls are about the only thing I'm progressing on , mostly because my pressing being down has made my elbows healthy enough to put in work. It might aid in recovery to lower the volume on that "junk" but I don't really feel I am not recovering adequately, its just I'm getting weaker and it sucks. I'm not sure what to expect I guess in terms of getting down to truly low body fat levels and the impact on strength. I know my strength will rebound quickly when I start eating more, it always does, but I don't want to be losing muscle at this point.

Since I am planning on doing several very controlled small surpluses and deficits and remaining lean, I'm wondering if its time to try a diet break at maintenance, just to try to get a little strength boost. Then again I don't want to "break my stride" on this cut...I'm leaving work at noon today and took the rest of the week off through Memorial day, so I'll think about it. I'll have my first planned re-feed Saturday at my sons birthday party where I will likely have a piece of cake and some ice cream (but keep it small). I'm just all over the place right now mentally with what I should do, until I decide exactly what I am going to do I'll just stay the course and keep on dieting.

Ya ab work is by no means necessary and I don't think I get anything out of it really, but its just something I do a few sets of while resting. I know the ab soreness from pull-ups as well. I had them out for awhile and when I brought them back in my abs were more sore than my lats.

[Plateauplower]

Wednesday 5/23/18
175.0 lbs

No cardio this morning. Hooked the trailer up and went to work on mulch mania. Shoveled 3 heaping 5x10 trailer fulls of mulch. So far fit bit has me at about 27,000 steps. Lol been going like a machine today. Yard is coming together very nicely though.

M1 10:30am
2 turkey Italian sausages, 1oz Giardiniera and .5 pork rinds
550 cals / 43g pro / 36g fat

M2 2:30pm(950c/76p/62f)
6oz burger, 1oz Giardiniera
400 cals / 34g pro / 26g fat

M3 4:30pm (1500c/135p/85f)
450g bro-collie, 14g ghee butter, 6oz grilled chkn boob
550 cals / 59g pro / 23g fat

M4 5:30 (1975c/155p/127f)
Almonds, avocado, a bit of smoked salmon
475 cals /20g pro / 42g fat

[Plateauplower]

Thursday 5/24/18
176.4 lbs

5:05-6:25am / 80 min / 43 sets

Decent session, energy was good even though shoulders and lower back were a little sore from shoveling mulch all day yesterday. Plan today will be finish the yard and landscaping and start getting party supplies for Sat.

DB bench
65sX10
80sX10
90sX8
90sX8
90sX7
90sX6

SS with

Landmine Tbar Rows
135x10
160x8
180x7
180x7
180x7

Xxxxxxxxxxxxxxx

Pullups
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 7
BW+45 X 6
BW+45 X 6
BW+45 X 6

Xxxxxxxxxxxxxxxxx

DB shrugs
100sX15
100sX12
100sX12
100sX12

SS with

EZ Skull Crushers
80x10
90x10
100x8
100x8

Xxxxxxxxxxxxxxx

TUT Tri set

Rear delt machine
70x15
85x10
85x10
85x10

Tri set with

DB hex Press
45sX10
50sX10
50sX10
50sX10

Tri set with

Cable Rows
160x10
180x10
180x9
180x9

Xxxxxxxxxxxxxxxx

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

M2 10:00am (885c/84p/59f)
2 turkey Italian sausages, 1oz Giardiniera
455 cals / 40g pro /30g fat

M3 1:00pm(1275c/118p/95f)
6oz burger, 1oz Giardiniera, pork rinds
490 cals / 34g pro / 36g fat

M4 5:00pm (2025c/192p/135f)
7oz chkn b, 476g roasted cauliflower, 1oz almonds
750 cals / 74g pro/ 40g fat

[Plateauplower]

Friday 5/25/18
176.2 lbs

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

Okay session today. A young kid asked to work in with me on squats. Strong fuker for 17, actually had me doing a little more than I planned but managed to stay a rep ahead of him on the sets (barely). He was doing it right though and had a great setup and squat. Was a nice change of pace.

Squats
135x8
225x8
275x8
315x5
325x3
335x3
365x1 (this felt pretty heavy, but he failed on it so I had to get it )

SS with

Hammer strength preacher curls (PWO)
70x10
90x10
90x10
100x9
100x9
100x8

Xxxxxxxxxxxxxxxxxx

RDLs
135x10
225x10
275x8
315x6
315x5

SS with

Leg press (PWO)
360x10
450x10
540x10
590x8
590x8

Xxxxxxxxxxxxxxxxxxx

Alt DB curls
35sX10
40sX10
45sX8
45sX7

SS with

Cable crunches
72.5x20
80x15
80x15

Xxxxxxxxxxxxxxxxxxxxx

M1 7:15am
1 turkey sausage, 3 eggs
390 cals / 38g pro / 25g fat

M2 10:30am (800c/76p/49f)
6oz spring mix, 4oz smoked salmon (6oz raw) 2oz Giardiniera & 30ml apple cider vinaigrette
410 cals / 38g pro / 24g fat

* 3mi walk

M3 2:30pm(1300c/113p/85f)
6oz 90% burger, 1oz Giardiniera pork rinds & salsa
500 cals / 34g pro / 26g fat

M4 5:15pm (1950c/170p/123f)
6oz 96% beef crumbles over 476g roasted cauliflower, 1.5oz cheddar, 5g seasoned Parmesan
650 cals / 57g pro /38g fat

M5 7:00pm (2150c/177p/139f)
Peanut butter
200 / 7p /16f

[Plateauplower]

Saturday 5/26/18
177.0 lol wut.

Scale is trolling me, but whatever I’ll still end up down 5lbs from the end of April to the end of May. I ran my weekly numbers today since we have my sons party and I might have a higher calorie day and even some carbs. Weekly average weight was 176.5 lbs for a loss of a 1/3 of a lb from last week, intake was about 2325 cals / day indicating my TDEE was around 2450 which is significantly lower than I had been calculating it based on scale loss. Fitbit is way off suggesting I’ve been burning around 4K per day, lol I wish. It has been a stressful couple of weeks, might be holding some water too and could see a big drop soon. I wanted to be 175 by today, but it’s just a number. At the rate of the last two weeks I’ll be ready to start a surplus in January .

Woke up stupid early, but I’ll probably get a nap in before the party. Need to prep the pork shoulder and get that on the smoker by 4am, then I’ll probably take the pupper for a long walk to hopefully wear him down enough that he’s not knocking everyone over all day. I think it’s hilarious that my wife didn’t want me to get a Black Mouth Cur (hunting) dog because they have a high prey drive and can be a little high strung, and we adopted this dog at about 8 weeks thinking he was lab/border collie mix which would probably would have been a medium sized dog. Instead he's nearly 90lbs of solid muscle and just crazy for squirrels, rabbits, birds, and digging big holes in the yard. Genetic test said he’s a mountain dog, German Sheppard, Husky, Amstaff mix . He’s great with the kids though and fiercely guards the house, but on a scale of of 10 for energy he’s about a 15. He ran 6’ up the side of a tree the other day, really freaked out the squirrel he was chasing, the squirrel apparently had not seen that trick before.

Guess I’ll start tying some strings on the pig shoulder to hold it together and get the dry rub going on it. Might be a big food day, I did get myself some halo top ice cream, so that will help offset the “damage” a little.

M1 9:30am
3eggs, 2 turkey sausages
340 cals / 31g pro / 23g fat

M2 12:00- 1550c/101p/85f)
About 6oz burger 2oz Giardiniera, few bites of smoked pork & smoked chkn / then cake & ice cream - (estimated)
1200 cals / 70g pro / 62g fat

M3 3:30pm (2500c/169p/125f)
8oz smoked chkn breast, olive oil roasted potatoes onions & corn mix, guacamole estimated
950c / 68g pro / 40g fat

M4 7:00 on (3500c/209p/140f)
Couple beers, a bunch more potatoes, some fruit and pork estimated
1000 cals / 30g pro / 15g fat

[Plateauplower]

Sunday 5/27/18
182 lbs (not using for avg)

Great party, ton of carbs yesterday inflated me pretty well, but back to the diet mode. Will probably take about 3 days to shake off the bloat. Maybe I’ll be stronger tomorrow, hard to say. The cake and ice cream definitely made me more vascular.

Use up some overage session
Incline treadmill
60 min / 4mi / 600 cals

Quick pump session / blew me up quick was nice to get a skin splitting pump

Pull-ups
BWx12
BWx12
BWx12
BWx10
BWx10
BWx10

SS with

Alternate & Hammer DB curls
40sx10
40sx10
40sx10
40sx10

DB lateral raises
15sx15

M1 11:15am
8oz smoked chkn b
375 cals / 70 g pro /10g fat

M2 12:15pm(875c/104p/46f)
6oz burger, 1oz Giardiniera, pork rinds
500 cals / 34g pro / 36g fat

M3 3:15pm (1325c/178p/55f)
12oz tilapia, 300g bro-collie
450 cals / 74g pro / 9g fat

M4 5:15pm (2075c/225p/115f)
6oz pig shoulder shred, 90g guacamole, 1oz cheese, a few almonds
750 cals / 47g pro / 60g fat

[Plateauplower]

Monday 5/28/18
178.6 lbs

Bloat coming back off. Decent session, energy was good, did a lot of volume. Not sure what the plan is for the day, it’s gonna be another hot one.

BB bench
135x10
185x5
225x5
235x4
235x4
235x4
185x10
185x10

SS with

Landmine Tbar Rows
135x10
160x8
180x8
180x8
180x8
180x8

Xxxxxxxxxxxxxxx

BB OHP
45x12
95x10
115x8
135x4
135x4
135x4

SS with

Lat Pulldowns
160x10
180x10
200x8
200x8
200x8
200x8

Xxxxxxxxxxxxxxx

Dips
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

DB lateral raises
15sX20
20sX15
20sX15

Xxxxxxxxxxxxxxxx

TUT Tri set

Rear delt machine
70x15
85x12
85x12
85x12

Tri set with

DB flys
45sX10
50sX10
55sX10
55sX9

Tri set with

BB Rows
135x12
135x12
155x10
155x10

Xxxxxxxxxxxxxxxxx

M1 7:00am
6oz mushrooms, 4oz 96% beef crumbles, 2eggs, 1 oz mozzarella
400 cals / 48g pro / 21g fat

M2 10:00am (1075c/108p/66f)
6oz spring mix greens, 6oz smoked chkn b, 2oz Giardiniera with 30ml vinaigrette, - pork rinds & hot salsa
675 cals / 60g pro / 45g fat

M3 2:15pm (1550c/182p/90f)
12oz tilapia, 238g roasted cauliflower
475 cals / 74g pro / 24g fat

M4 4:45pm (2200c/222p/141f)
238g roasted cauliflower, 2oz cheddar 3oz pork shred olive oil butter
650 cals /40g pro / 51g fat

[Plateauplower]

Tuesday 5/29/18
179.6 WTF - bulking now?

Little heavier today, not sure why probably just water and going to see a big drop back down soon. Felt a little stronger today on squats and deads so that was nice. I really need to drill another hole in my belt, I'm not really able to use it as much as I'm used to. Overall put in some hard work, not a lot of volume, but felt like I got good quality reps. Gotta play catch-up at work after being off a few days, that's never fun....

5:05-6:15am /70 min / 27 sets

Squats
135x5
225x5
275x5
315x5
335x4
315x5

SS With

BB Curls
85x10
85x10
95x10
95x10
95x10
--------------
Deadlift
135x5
225x5
315x5
405x5
405x4
405x3

SS With

DB Hammer curls
35sX10
40sX10
45sX8
45sX9
---------------
Lunges
135x8
155x8
155x8
155x8

SS With

Sit-ups
BWX30
BWx25
----------------

M1 7:00
4eggs, 2 turkey sausage patties /multis 1g fish oil
420 cals / 37g pro / 29g fat

M2 10:00am (820c/71p/57f)
6oz (raw weight) 90% burger, 1oz avocado oil Giardiniera
400 cals / 34g pro / 28g fat

*4.5 mi lunch walk

M3 2:00pm (1230c/126p/74f)
4.5oz spring mix greens, 6oz smoked chkn b, 1oz Giardiniera 30ml vinaigrette
410 Cals / 55g pro / 17g fat

M4 5:00pm (2175c/204p/128f)
8oz salmon, 300g bro-collie 2oz cheddar....then 1/2 pint halo top
945 cals / 78g pro / 54g fat

[Plateauplower]

Wednesday 5/30/18
178.2 Lbs

I guess I shouldn't focus on the scale that much, I looked leaner this morning veins popping in delts and arms pretty well, but its pissing me off to see a 2lb+ jump that's holding on...This week will be a net increase in scale weight, the first in over 5 months . Not sure what has changed the last few weeks TDEE is lower according to my numbers, despite being more active with yard work etc. Pretty hungry last few days as well, the only change is increasing my protein slightly which should help TDEE but might add some scale weight due to heavier food in GI tract since pro is less calorie dense per gram. I might try a diet break at some point. I took Friday off to take the kids camping and will be off end of June beginning of July. If I do take a diet break, I will continue to diet and track, I just won't be as regimented and would probably bring calories up to around 2400-2500 avg....

Cardio Incline treadmill
60 min / 4 mi / 650 cals

M1 7:00
4eggs, 2 turkey sausage patties /multis
410 cals / 37g pro / 28g fat

M2 9:30am (900c/71p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
490 cals / 34g pro / 38g fat

* 3 mi lunch walk cardio session 2 for the day fuking move scale

BHB .5 / Glucose 99

M3 1:30pm (1325c/113p/92f)
6oz smoked prok shoulder shred
425 cals/ 42g pro / 28g fat

M4 4:15pm (1975c/169p/127f)
8oz salmon, 450g bro-collie, 7almonds
650 cals / 58g pro / 35g fat

M5 5:30pm (2200c/200p/135f)
Sons actual birthday. They had cake and ice cream I had
30g whey brownie, 80g halo top ice cream
225 cals / 31g pro / 8g fat

[Plateauplower]

Thursday 5/31/18
179.4 Lbs LOL

Okay well the scale does not seem like a very valuable metric right now. I looked leaner today than I have yet, felt like a beast in the gym and had a great session regaining some lost ground. So if 2200 calories is somehow a surplus now, so be it. I'm just going to keep doing what I've been doing and whatever happens, happens. I really hope I keep having sessions like that though. I miss that feeling, really focused and dialed into the weights today. A side note on the scale I started supplementing with 1.5g of ARA (Arachindonic acid) on training days around May 10th coinciding with the weigh loss slow down and subsequent increase, not sure if that would have any measurable effect or not.

"Arachidonic acid is marketed as an anabolic bodybuilding supplement in a variety of products. Supplementation of arachidonic acid (1,500 mg/day for 8 weeks) has been shown to increase lean body mass, strength, and anaerobic power in experienced resistance-trained men. This was demonstrated in a placebo-controlled study at the University of Tampa. Thirty men (aged 20.4 ± 2.1 years) took arachidonic acid or a placebo for 8 weeks, and participated in a controlled resistance-training program. After 8 weeks, Lean Body Mass (LBM) had increased significantly, and to a greater extent, in the ARA group (1.62 kg) vs. placebo (0.09 kg) (p<0.05). The change in muscle thickness was also greater in the ARA group (.47 cm) than placebo (.25 cm) (p<0.05). Wingate anaerobic power increased to a greater extent in ARA group as well (723.01 to 800.66 W) vs. placebo (738.75 to 766.51 W). Lastly, the change in total strength was significantly greater in the ARA group (109.92 lbs.) compared to placebo (75.78 lbs.). These results suggest that ARA supplementation can positively augment adaptations in strength and skeletal muscle hypertrophy in resistance-trained men.[30]"

Anyway it was a great day in the gym was happy with both the intensity, and volume. Fuk the scale, I'd rather be a shredded 180 than a shredded 170 anyway .

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

SS With

BB Rows
135x10
185x8
225x8
245x6
245x6
245x5
----------------
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 7
BW+45 X 6
BW+45 X 6
BW+45 X 6
---------------------
DB Shrugs
100sX15
100sX15
100sX14
100sX12

SS With

EZ Skull Crushers
80x10
90x10
100x8
100x8
--------------------
TUT Tri Set

DB Rear Laterals
20sX15
25sX12
25sX12
25sX12

Tri Set with

DB Hex Press
45sX10
50sX10
55sX10
55sX10

Tri Set With

Cable Rows (NG)
160x10
180x10
180x10
180x10
-----------------

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

M2 10:00am (750c/67p/53f)
6oz 90% burger, 1.25oz Giardiniera
420 cals /34g pro /31g fat

* 4mi Lunch Walk

M3 1:00pm (1200c/113p/79f)
4.5oz spring mix greens, 5oz smoked chkn b, 2oz Giardiniera 30ml vinaigrette
450 Cals / 46g pro / 26g fat

M4 4:45pm (1700c/177p/96f)
6oz (cooked) London broil, 450g bro-collie
500 cals / 64g pro / 17g fat

M5 7:30pm (2100c/212p/113f)
30g whey brownie almond milk with halo top
400 cals / 35g pro / 17g fat

[Plateauplower]

Cross posted for relevance

BEAST MODE for the win!!!


This caught my eye, and I found the study: Jacob Wilson was a part of it and he has been criticized by some who say that his results are sometimes questionable. He's been accused of manipulating water between the start of a study and the end of a study and--voila--LEAN MASS HAS BEEN GAINED!

The results might be legit, but then again . . .

Edit: I found this but it's not positive proof of anything except for perhaps allegations (https://forum.bodybuilding.com/showt...3&pagenumber=1) but some allegations can have some truth to them.

Yea I didn't look into actual studies until I was looking to see if there could be weight gain associated. I bought it based on anecdotal reports, and because it was a lightening deal on amazon. For $20, I'd be perfectly happy with "placebo gainz" for a couple months. There is very little to no evidence to support BCAA supplementation helps anything either, yet I still sip on my own intra WO drink comprised of Xtend, citruline malate, beta alanine, Cissus and extra caffeine, it tastes good and it was all cheap or free with points and it really does seem to help ME when training fasted not be as hungry when I get into work for breakfast post WO. But I'm just looking for potential reasons the scale increased despite being in a deficit, so that is one possible reason. Others I have thought about are water retention from it being summer and hot out (wedding ring, watches get tighter) or tracking inaccuracies resulting from "stacking tolerances" from having numbers off on some of my foods since I cook in bulk and weigh my meats cooked. Things like pork shoulder and fatty salmon being calorie dense could throw me off by perhaps a couple hundred cals.

[Plateauplower]

Friday 6/1/18
177.2 lbs

Going to hit the gym at normal time today then go out to my lake property for some camping. Weather is going to be perfect, going to try to keep my intake on diet levels, but we’ll see how that works out. Need to hit the store for some camping food for the wife and kids and try to figure out what I’m going to eat, it won’t be s’mores, cinnamon rolls and beef and noodles....

5:05 - 6:10 / 65 min / 24 sets

Meh, place holder session. I wasn’t feeling it today and I have a kink in my upper back between my shoulder blades that was bothering me for RDLs so I just kinda made it a deload. I don’t want to wear myself down too much anyway before a camping trip as I know sleep might be a little off tonight, should have lots of activity today though.

Squats
135x8
225x8
275x8
315x5
315x5
315x5

SS with

HS preacher curl
70x10
90x10
90x10
100x9
100x8

Xxxxxxxxxxxxxxxxxx

RDLs
135x10
225x10
275x8

SS with

Leg press
360x10
450x10
540x10

Xxxxxxxxxxxxxxxxxxxx

Alt DB curls
35sX10
40sX10
40sX10

SS with

Cable crunches
80x15
80x15
80x15

Some hanging leg raises and twists.

Xxxxxxxxxxxxxxxxxxxx

M1 7:00am
4eggs, +3 whites leftover from waffles, 3oz ham
450 cals / 49g pro / 28g fat

M2/3 (1500c/135p/98f)
Steak, Giardiniera, cauliflower
1050 cals / 86g pro /70g fat

M4 rest of day/ eve
Probably a surplus for the day, lots of activity though.

[Plateauplower]

Sat 6/2/18

No scale

Camping was as fun as it normally is (bearable ) Lots of work, but the kids and dog had fun and I’m always thrilled to get home, get a shower, and crash for a couple hours. Kid s caught fish, dog explored and chased ducks and geese, wife and I sat by the fire and had a couple drinks after the kids went to bed. Cots were okay, think I like them better than air beds.

After I get some rest and motivated to unpack the car, I have a bunch of meats to smoke today or tomorrow. Pork country style boneless ribs, 5lbs of salmon, and might get some more split chkn breasts because those were awesome.

M1 & 2 5-10am
PB & almonds, then 4 eggs and 6oz ham
800 cals / 60g pro / 58g fat

M3 2:00pm (1225c/120p/78f)
7oz smoked chkn b, 1oz Giardiniera
425 cals / 60g pro / 20g fat

M4 4:45pm (2100c/200p/125f)
6oz broiled steak, 2oz Giardiniera , 450g broc****, bit of smoked salmon
875 cals / 80g pro / 47g fat

+ some cheese and pepperoni pizza topping
Estimated
200 cals / 12p / 16f

Totals: 2300c/ 212p/137f

[Plateauplower]

Sunday 6/3/18
179.0 lbs

The weekly numbers were not good this week. Avg weight was 178.6 lbs for a gain of 2.1 lbs from last weeks avg weight of 176.5lbs, on an avg daily intake of 2400 cals (one high day Sat estimated at 3500). This suggests my TDEE is about 1350 cals per day which is obviously incorrect. I’ll just keep on going and try to tighten things up, no more estimated servings of pork rinds or grabbing a few almonds. Either way my tracking is not that far off so I’m guessing my weight is just stabilizing after the stomach bug where I lost 3lbs in a week. Still it’s not good and puts the entire month of May at less than a 2lb loss. Oh well, just going to keep moving forward and trying to get leaner. Maybe I’ll have a big drop and it will put things back on track.

Not sure what the plan is today. Probably get a walk in, and then relax a little.

40 min / 2.5 mi walk

M1 8:00am
3 Eggs & 3 servings thick cut bacon
550 cals / 39g pro / 44g fat

M2 11:45am (1000c/88p/68f)
4.5oz spring mix, 8oz smoked wild salmon, 2oz Giardiniera & 30ml vinaigrette
450 cals / 49g pro / 24g fat

M3 3:00pm (1700c/148p/110f)
6oz broiled steak, 2 servings olive oil roasted cauliflower
700 cals / 60g pro / 42g fat

M4 5:00pm (2200c/206p/138f)
8oz wild smoked Salmon, 40g havarti cheese, 60g guacamole
500 cals / 58g pro / 28g fat

M5 7:00pm (2450c/226p/146f)
Vanilla halo top
250 cals / 20g pro / 8g fat

[Plateauplower]

Monday 6/4/18
177.2 Lbs

Great session today, slowly regaining some lost ground on BB OHP which have been out of my programming for a long time. Felt great plenty of energy and looking leaner despite the scale. I think the days I look leaner are mostly a result of having a little more carbs and filling out a bit.

* Edit to add I have identified a couple errors in my tracking, my roasted cauliflower was adding 170 cals or so that were not being accounted for and then the untracked bites of pork rinds and stuff in retrospect were probably adding another 300 cals . Funny how that works....I realized the pork rinds go down way to easy on Friday when I knocked down an entire bag of hot spicy pork rinds (7 servings) with my smoked chkn breast I was munching on. SO no big mystery why the scale reversed course I guess, or at least that's what I am attributing it to...

5:05-6:25am / 80 min / 46 sets

BB Bench
135x10
185x5
225x5
235x4
235x4
235x4
205x8
205x7

SS WIth

Landmine Tbar Row
135x10
160x10
180x8
180x8
180x8
-----------------

Lat Pulldowns (WG)
160x10
180x10
200x8
200x8
200x8
200x8

SS With

BB OHP
45x12
95x10
115x8
135x5
135x5
135x5
---------------

Dips
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

DB Lateral Raises
15sX20
20sX15
20sX15
20sX15
-----------------
TUT Tri Set

Rear Delt Mach
70x12
85x12
85x12
85x12

Tri set with

DB Flys
45sX10
50sX10
55sX10
55sX8

Tri set with

BB Row
135x12
135x12
155x10
155x10
----------------

M1 7:00am
4 HB eggs, 3oz ham
400 cals/ 39g pro / 27g fat

M2 9:30am (950c/91p/63f)
6oz London broil, 2oz Giardiniera
550 cals / 52g pro / 36g fat

* Lunch walk 4.5 mi /

M3 1:15pm (1400c/140p/87f)
4.5oz spring mix, 8oz smoked wild salmon, 2oz Giardiniera & 30ml vinaigrette
450 cals / 49g pro / 24g fat

M4 4:45pm (2100c/203p/119f)
6oz smoked chkn b, 20oz roasted cauliflower (tracked right)
700 cals / 63g pro / 32g fat

[Plateauplower]

Tuesday 6/5/18
173.8 lbs

Well if this weight holds I’m pretty much exactly on track to my plan. I should be right around 173-175 right now by my math, even with the overages from the tracking error. I’m not even sure WTF is going on with the scale, but my ab cuts are getting pretty deep, and starting to get some vascularity going up my lower abdomen. Looking pretty lean, leaner than I’ve ever been. I think the scale the last couple weeks was just a combination of factors, mostly water weight.

I ordered a new lifting belt yesterday from Rogue, should be here tomorrow. I was going to just drill another hole in my custom belt, but the tag end nearly wraps around me at this point. Shame I won’t have the new one for squats and deads today, my current belt isn’t snug enough to use effectively for heavy sets. I really hope the Rogue Ohio belt doesn’t need much break in as stated in the description and reviews. I don’t really want to be walking around shirtless at the pool with giant bruises around my waist, when I broke in my “Best Belts” custom made belt it looked like someone beat me with a bat around the waist every time I did heavy squats/deads.

I hope the wife and kids want to go “carnivore” this week. I cooked way too much meat with the pork loin shredded country style ribs, smoked chicken breasts, smoked wild salmon, lean beef roast just finished in the crockpot (1 meal of steak left today) , leftover ham, and still have a fresh salmon that will need cooked in the next few days. Sometimes I just think about cooking $hit, rather than how much I need for the week .

Also ordered a new body tape measure and good skin caliper set to start taking some additional measurements other than just scale weight. Couldn't find my old calipers but they were junk anyway...The wife had a hip circle in the cart so I'll surprise her with that as well, it was all free with amazon points .

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

Great session today, was feeling upbeat from the scale change and really put in the work today. Decided for a heavy single on deads and was okay with 475, probably had a 5pps pull in me today, but back was getting fatigued from extra work on squats. Felt pretty good. My last set of lunges I did alternating legs, and I felt like my balance was better and I'll obviously be able to handle more weight that way instead of banging out 8 reps then switching sides, so going forward I think I will do them that way and start working at putting some weight on the bar. Also bumped BB curls another 10 lbs, my $hithole gym doesn't even have 2.5 plates, so it was a bigger jump than I'd like but I'll work at it before bringing my own 2.5s and adding more junk to my gym bag.

Squats
135x5
225x5
275x5
315x5
335x4
335x4
335x4

SS With

BB Oly Curls
85x10
85x10
95x10
105x7
105x7
----------------
Deadlift
135x5
225x5
315x5
405x5
455x1
475x1 (2.73XBW)
315x10

SS With

DB Hammer curls
35sX10
40sX10
45sX9
45sX9
---------------
BB Lunges
135x8
155x8
155x8
155x8

SS With

Decline Sit-ups
BWx30
BWx30
BWx30
--------------
M1 7:00am
4 HB eggs, 3oz ham
400 cals/ 39g pro / 27g fat

M2 9:30am (950c/91p/63f)
6oz London broil, 2oz Giardiniera
550 cals / 52g pro / 36g fat

No lunch walk today - stupid meetings

M3 1:15pm (1400c/140p/87f)
4.5oz spring mix, 8oz smoked wild salmon, 2oz Giardiniera & 30ml vinaigrette
450 cals / 49g pro / 24g fat

M4 4:45pm (2100c/203p/119f)
6oz smoked chkn b, 20oz roasted cauliflower
700 cals / 63g pro / 32g fat

M5 (2500c/223p/131f)
Halo top etc
400 cals / 20g pro / 12g fat

[Plateauplower]

Wed 6/6/18
173.8 lbs

Scale seems to have stabilized at this weight. A little moderate cardio on the elliptical this morning and some face pulls etc.

Elliptical 45 Min / 4.5 mi / 550 cals
Facepulls 60 reps or so...


M1 7:00am
4 HB eggs, 3oz ham
400 cals/ 39g pro / 27g fat

M2 9:45am (900c/92p/52f)
6oz bottom round roast, 10oz roasted cauliflower
500 Cals / 53g pro / 25g fat

* Lunch walk 4.5 miles - fast, almost got rained on

M3 1:30pm (1350c/141p/76f)
4.5oz spring mix, 8oz smoked wild salmon, 2oz Giardiniera & 30ml vinaigrette
450 cals / 49g pro / 24g fat

M4 4:45pm (1875c/191p/102f)
6oz roasted pork country style , 15oz brah-collie
525 cals / 50g pro / 26g fat

M5 6:30pm (2150c/211p/118f)
Halo top habit 1pt
275 cals / 20g pro / 16g fat

[Plateauplower]

Thursday 6/7/18
173.6 Lbs

Pretty decent session today, I forced a little progress increasing DB bench and BB Rows. Overall it was pretty good. My legs are still sore from Tuesday so hopefully they will be ready by tomorrow. New lifting belt scheduled to be delivered today. Waist is measuring just under 31" at navel, so getting closer.

5:05-6:25 / 80 Min / 44 sets

DB Bench
65sX10
80sX10
90sX8
90sX8
95sX7 (bump)
95sX5

SS WIth

BB Rows
135x10
185x8
225x6
255x5 (bump)
255x5
255x5
------------------

Pull-ups
BW+45 X 7
BW+45 X 7
BW+45 X 6
BW+45 X 6
BW+45 X 7
BW+45 X 6

SS With

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

SS With

EZ Skull Crushers
80x10
90x10
100x8
100x8
--------------------
TUT Tri Set

DB Rear Laterals
20sX15
25sX12
25sX12
25sX12

Tri Set With

DB Hex Press
45sX10
50sX10
55sX10
55sX10

Tri Set With

Cable Rows (NG)
160x10
180x10
180x10
180x10
---------------------

M1 7:00am
4 HB eggs, 3oz ham
400 cals/ 39g pro / 27g fat

M2 9:15am (900c/92p/52f)
6oz bottom round roast, 10oz roasted cauliflower
500 Cals / 53g pro / 25g fat

*No lunch walk - meetings again

M3 1:30pm (1400c/148p/73f)
6oz smoked chkn B, 10oz roasted cauliflower
500 Cals / 56g pro / 21g fat

M4 5:00pm (2125c/218p/112f)
10oz fatty salmon, 15oz brah-collie
725 cals / 70g pro / 39g fat