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  1. #181
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Friday 6/8/18
    174.6 lbs

    Im surprised I’m only 1 lb heavier today, lots of food weight yesterday and more salt than normal in the evening on my dinner (craving it). Got my Rogue Ohio belt, medium will work just fine. Quality wise, it is not in the same caliber as my other belt made by “Best Belts” fit and finish, hardware etc. it’s made in the USA and I’m not worried about it breaking, but for the same price and a 6 week wait, I probably would have been better off ordering another custom made belt. Took the day off work today, will get a nap, sleep has been lacking last couple days. Legs are still a little sore from lunges, but they’ll loosen up just fine.

    5:05 - 6:25am / 80 min / 28 sets (probably 15 min chatting)

    That was rough. My legs were hurtin, not sure if DOMS or minor strain on inner thigh R leg, but it made it hard to put in the work. Squats felt heavy at 315, Leg press and RDLs were alright maybe felt a little lighter IDK. Got it done, nothing stellar. Belt is okay, wore it for 315 sets to give it a trial run.

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

    SS with

    HS preacher curls
    70x10
    90x10
    90x10
    90x8
    90x8
    Xxxxxxxxxxxxxxxxxxx

    RDLs
    135x8
    225x8
    275x8
    315x6
    315x6

    SS with

    Leg Press (PWO)
    360x10
    450x10
    540x10
    590x8
    590x8
    Xxxxxxxxxxxxxxxxxxxx

    Alt DB curls
    35sx10
    40sx10
    45sx8
    45sx8

    SS with

    Sit-ups
    BWx30
    BWx30
    BWx30
    Xxxxxxxxxxxxxxxxxxx

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

    M2 10:30am (900c/92p/52f)
    6oz bottom round roast, 10oz roasted cauliflower
    500 Cals / 53g pro / 25g fat

    M3 3:30pm (1550c/157p/84f)
    6oz smoked chkn b, 10oz brah-collie & 10oz cauliflower -steamed, 24g garlic basal infused olive oil
    650 cals / 65g pro / 32g fat

    M4 6-10pm
    BBQ Cookout / probably around maintenance cals or just a little under, kept it pretty tight but just eyeballed stuff....

    Totals / 2800? / 215? / 140?
    Last edited by Plateauplower; 06-09-2018 at 04:36 AM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
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  2. #182
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Saturday 6/9/18
    175.2 lbs

    Not sure what the plan is for today, looks like rain/storms until early afternoon. Might get some cardio in this morning. Was probably around maintenance yesterday with a cook out, so I’ll get back to deficit calories today. Should be seeing a several lb loss this week though from last weeks strange increased weight.

    Incline treadmill
    40 min / 2.5 mi / 350 cals

    M1 8:45am
    4 HB eggs, 3oz ham
    400 cals/ 39g pro / 27g fat

    M2 12:00pm (900c/92p/52f)
    6oz bottom round roast, 10oz roasted cauliflower
    500 Cals / 53g pro / 25g fat

    Bike ride with kids

    M3 4:45pm (1675c/167p/98f)
    12oz salmon, 8oz brah-collie
    775 cals / 75g pro /46g fat

    M4 6:00pm (2000c/205p/112f)
    Whey brownie with halo top etc
    325 cals / 38g pro / 14g fat
    Last edited by Plateauplower; 06-09-2018 at 04:11 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
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  3. #183
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Sunday 6/10/18
    175.2 lbs.

    Weekly numbers are good and corrected last week’s anomaly of an increase on the scale and erroneous TDEE calculation. Ended up at an avg weight of 174.8lbs for the week for a loss of 3.8 lbs from last weeks false high of 178.6 (which was a 2.1 lb increase). Calories were averaged out to 2280 per day which suggests my TDEE was over 4000 which is obviously wrong, but last week with the increase it came to 1350 lol. Hopefully things will stabilize. I’d guess my actual TDEE to be in the 2600 range or a bit higher if I keep taking walks at lunch.

    It’s going to rain all day here. There was a break in the rain yesterday and I took the kids for a bike ride on a paved river trail for about 5mi. They loved it, so that will be a regular thing now that they are both better in their bikes. Might run to Walmart super early before it’s full of idiots and get some new tires and handle grips for my daughter’s bike and my son could use a 16” instead of a 14” bike. If I get him a new bike I should probably get her one too since they are both rockin bikes we got at Goodwill. Should probably just look for used bikes though, they will keep outgrowing them quickly it seems....

    Got some good sleep last night, but if it’s going to rain all day I’ll probably get a nap anyway today. Have to cook food for the week today, turkey sausage crumbles browned up in a skillet, spicy thighs on the grill, steaks in the broiler and 5-6 lbs of roasted cauliflower in the oven.

    M1 7:00am
    BBQ pork 6oz cooked (8raw)
    400 cals / 38g pro /24g fat

    M2 10:15am (1000c/89p/60f)
    8oz sirloin, 10oz roasted cauliflower
    600c/ 51g pro / 36g fat

    M3 1:15pm (1450c/135p/86f))
    4.5oz spring mix greens, 5oz smoked chkn b, 2oz Giardiniera 30ml vinaigrette
    450 Cals / 46g pro / 26g fat

    M4 5:00pm (2200c/200p/132f)
    10oz fatty trout, 12oz steamed bro-collie -salt
    750 cals / 65g pro / 46g fat

    M5 7pm (2450c/220p/142f)
    Halo top
    250c / 20p/ 10f

    A bit higher calorie than I wanted to be today, will need to burn it tomorrow....
    Last edited by Plateauplower; 06-10-2018 at 04:57 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
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  4. #184
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Monday 6/11/18
    176.4 Lbs

    A little heavier today as expected from salt and some extra carbs and extra food overall. Put it to good use though and had a decent session with a mix of high volume and some good intensity.

    5:05-6:25 / 80 Min / 47 sets

    BB Bench
    135x10
    185x5
    225x5
    235x4
    235x4
    235x4
    205x9
    205x6 (after 95x10 OHP)

    SS With

    LM T-Bar Rows
    135x10
    160x8
    180x8
    190x8
    190x8
    190x8
    ------------
    OHP
    45x10
    95x10
    115x8
    135x5
    135x5
    135x5

    SS With

    WG Lat Pulldowns
    160x10
    180x10
    200x8
    200x8
    200x8
    200x8
    ------------
    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
    70x15
    85x10
    85x10
    85x10

    Tri Set with

    DB Flys
    45sX10
    50sX10
    55sX10
    55sX8

    Tri Set with

    BB Rows
    135x12
    135x12
    155x10
    155x10
    -----------------



    M1 7:00
    3 HB eggs, 3oz Turkey sausage crumbles
    330 Cals / 31g pro / 22g fat

    M2 9:30am (730c/69g pro / 46g fat
    BBQ pork 6oz cooked (8raw)
    400 cals / 38g pro /24g fat

    * Lunch walk 4.5 miles

    M3 1:00pm (1235c/111p/74f)
    5oz grilled spicy chkn thighs/10oz roasted cauliflower
    505 cals / 42g pro / 28g fat

    M4 4:45pm (1985c/176p/120f)
    10oz fatty trout, 12oz steamed bro-collie -salt
    750 cals / 65g pro / 46g fat

    M5 5:45pm (2400c/212p/146f)
    Halo top pint, almonds
    415 cals /26g pro/ 26g fat

    Totals: 2400 cals / 212g pro / 146g fat / 34g net carbs (fiber & sugar alcohols making up remaining carbs)
    Last edited by Plateauplower; 06-12-2018 at 01:11 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
    Reply With Quote

  5. #185
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Tuesday 6/12/18
    174.6 Lbs

    Meh, put in the work. Lower back was feeling pretty fatigued by the end. I need to get dialed back into my diet, I'm having trouble controlling my intake in the evening and ending up higher than I want to be. I might get a little more "keto" with my macros and see how that works. Its like I'm craving food pretty bad, not terribly hungry just craving food... I made a little progress re-gaining ground with a squat set at 335x5 so I added 10lbs and started working 345.

    Deads were rough today, my lower back was fatigued and I was getting lazy and letting the bar drift forward so just did 2 work sets and cut lunges short. Went heavy on deads last week so not worried although 405x5 is hard. Only did 4 reps first set due to getting out of position. Second set last rep was a bit more of a grinder than I like doing. Diet is getting closer to being done though so just need to keep on keeping on.

    Squats 335x3


    Squats
    135x5
    225x5
    275x5
    315x5
    335x5
    345x3
    345x3 vid

    SS With

    EZ Curls (inner and outer camber)
    80x10 out
    70x10 in
    90x10 out
    80x10 in
    90x10 in
    -----------------
    Deadlift
    135x5
    225x5
    315x5
    405x4
    405x5

    SS With

    DB Hammers
    35sX10
    40sX10
    45sX9
    45sX9
    -------------
    Lunges
    135x8
    155x8


    SS With

    Situps
    BWx30
    BWx30
    ------------------------
    Progress pics mid afternoon

    https://bodyspace.bodybuilding.com/p...ower/104400488

    Front relaxed (bad lighting)


    Side flexed


    Front flexed


    Leg - From May 16th a little leaner now


    M1 7:00
    BBQ pork 6oz cooked (8raw)
    400 cals / 38g pro /24g fat

    M2 8:30am - Starving (900c/60p/62f)
    3oz top sirloin / 3oz Avocado oil Giardiniera
    500 Cals / 22g pro / 38g fat

    * Lunch walk 4.25 Miles

    M3 1:00pm (1600c/105p/108f)
    4oz spicy grilled chkn thighs, 1 slice Havarti cheese, 10oz olive oil roasted cauliflower then 1oz Giardiniera on pork rinds
    700 cals/ 45g pro / 46g fat

    M4 (2225c/157p/140f)
    8oz tilapia, 15oz olive oil roasted cauliflower with 14g olive oil butter
    625 cals /52g pro / 32g fat
    Last edited by Plateauplower; 06-12-2018 at 04:01 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
    Reply With Quote

  6. #186
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Wednesday 6/13/18
    173.4 lbs

    Early start for work today and I’ll be staying a little late too, so won’t get my early morning cardio in. I should be able to get a walk in at lunch though barring any catastrophies. I think I strained my lower back a little on DLs yesterday. Nothing major but my 5fh rep of second work set was a grinder. Should be just fine in a couple days, just a little tweaked.

    I adjusted macros yesterday increasing fats and lowering protein to get back into more of a keto range. It did seem to help. I measured BHB yesterday around .4 mmol/L mid morning so I was still in “dietary ketosis” but the macro adjustment of increasing fat and lowering protein a little seemed to help in the evening keep hunger under control a little better. It was my wife’s birthday yesterday so I got a cake / ice cream etc and lived vicariously through her and the kids .

    I’m going to aim for about 160g pro / 140g fat I think or whatever it ends up to come in 2000-2300 cals / day based on hunger. Not sure why my macros do not match my cals yesterday, it appears I had much more carbs than I did. Made it through the day about where I wanted to be in total cals and protein, which is the main objective.

    * Walk 30 min / 2.25 Mi

    M1 7:00am
    3eggs, 3oz turkey sausge crumbles, 8g olive oil blend butter
    375 cals / 31g pro / 28g fat

    M2 9:30am (850c/62p/66f)
    4oz broiled top sirloin, 2.25oz avocado oil Giardiniera
    475 Cals / 31g pro / 38g fat

    10:30am BHB .7 mmol/L & Glucose 90

    * 4.25 mile lunch walk

    M3 1:00pm (1475c/110p/104f)
    5oz spicy grilled chkn thighs, 11oz olive oil roasted cauliflower then .75oz pork rinds
    625 cals / 48g pro / 40g fat

    M4 5:30pm (2100c/162p/136f)
    8oz tilapia, 15oz olive oil roasted cauliflower with 14g olive oil butter
    625 cals /52g pro / 32g fat

    M5 Dessert (2300c/169p/154f)
    Serving of chia seed crunchy organic peanut butter
    200 cals / 7g pro /18g fat
    Last edited by Plateauplower; 06-13-2018 at 04:31 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
    Reply With Quote

  7. #187
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Thursday 6/14/18
    175.4 Lbs

    Little uptick on the scale, maybe heading for a drop, I don't even know at this point. Scale weight has been all over the place. Lower back was an issue today as a result of getting out of position and ego lifting a rep on deads on Tuesday, resulting in a minor lumbar strain. It always amazes me with a minor injury how much that muscle comes into play for EVERYTHING. I'll see how it is tomorrow for legs. It certainly will hold me back on heavier RDLs and squats, but I might just do some light weight higher reps and push some blood flow. I can likely train around it as needed for tomorrow maybe adding in some additional isolation work. Ive had worse, should clear up in a week or so if I can leave it alone and stop trying to crack my back and allow it some rest...

    Session was alright, nothing mind blowing. Subbed DB rows for BB rows due to back, had to be careful picking up DBs. Had to kind of walrus myself off the flat bench on presses since sitting up was a little painful ... I got the important stuff done decently and dropped some sets on accessories.

    DB Bench
    65sX10
    80sX10
    90sX8
    95sX7
    95sX6
    95sX5

    SS WIth

    DB Rows
    80sX10
    100sX10
    100sX10
    100sX10
    100sX10
    ------------
    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
    --------------------
    DB Shrugs
    90sX15
    90sX15
    90sX15

    SS With

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

    DB Rear Delt Raises
    20sX15
    25sX12
    25sX12

    Tri Set with

    DB Hex Press
    50sX10
    55sX10
    60sX9

    Tri Set with

    Cable Rows
    160x10
    180x10
    180x10
    -------------------

    M1 7:00
    3eggs / 3oz Turkey Sausage crumbles
    320 cals / 31g pro / 22g fat

    M2 9:30 (775c/62p/57f)_
    4oz broiled top sirloin, 2oz avocado oil Giardiniera
    450 Cals / 31g pro / 35g fat

    M3 1:15pm (1400c/112p/91f)
    8oz tilapia with 2oz Giardiniera, 10oz roasted cauliflower
    625 cals / 50g pro / 34g fat

    M4 4:30 (2000/152/133)
    Chkn broc**** etc
    650 / 40 / 42

    M5 (2300/172/143)
    Halo top
    Last edited by Plateauplower; 06-15-2018 at 07:56 AM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
    Reply With Quote

  8. #188
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Friday 6/15/18
    173.4

    Took the day off work to go to the pool but it’s looking like rain. Will see what happens in the next couple hours. Went to the gym but couldn’t do much for legs trying to avoid irritating the back. Did a few sets of paused squats at 135 tried a few other things and did some biceps and called it off. I’ll let the back rest over the weekend and see how it is on Tuesday. Might hit biceps tomorrow, I only did a couple sets because I was trying a bunch of different leg movements.

    M1 9:30
    3 eggs, 6oz turkey sausage, 2oz Mexican cheese
    650 cals / 56g pro/ 47g fat

    M2 12:30 (1200c/87p/92f)
    4oz broiled top sirloin, 3oz avocado oil Giardiniera
    550 Cals / 31g pro / 45g fat

    M3 2:00pm (1650c/112p/120f)
    Pint of halo top / peanut butter
    450 cals / 25g pro / 28g fat

    M4 5:00pm (2500c/182p/170f)
    5oz spicy chkn thighs, 15oz bro-collie with 3.5oz cheese
    850 cals /70g pro / 50g fat
    Last edited by Plateauplower; 06-15-2018 at 02:59 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
    Reply With Quote

  9. #189
    Registered User Plateauplower's Avatar
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    Saturday 6/16/18
    175.0 lbs

    Heatwave arrives today. It was pretty warm yesterday afternoon. Took the kids to the pool, and probably do that again. Back is pretty jacked up, I foam rolled it but I’ll need to rest it for a bit and not keep trying to push it so it heals faster. Makes me mad, but it is what it is.

    M1 7:30
    4 eggs, mozzarella
    450 cals /39g pro /32g fat

    M2 10:30 (900c/70p/67f)
    4oz broiled top sirloin, 2oz avocado oil Giardiniera
    450 Cals / 31g pro / 35g fat

    M3 1:30pm pool (1400c/128p/3f)
    6oz spicy chkn thighs, pork rinds (14g incomplete pro)
    500 cals / 58g pro / 26g fat

    M4 party (2600c/165p/153f
    Blade steak, mixed drink veggies & guac
    1200c / 37p/ 60f

    M5 (4000c/285p/228f)
    BBQ, cake ice cream etc
    1400c/ 120p / 75f

    Calling that a Refeed
    Last edited by Plateauplower; 06-17-2018 at 04:45 AM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    https://forum.bodybuilding.com/showthread.php?t=175221741
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  10. #190
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    Sunday 6/17/18 - Father’s Day!

    175.6lbs

    Had a big calorie day yesterday. Numbers were estimated in the evening and I’m not good at that...I filled out though and looked crazy lean by bedtime. It’s going to be near record heat today. I should get some walking or something in. Probably go to the pool again. I won the bodybuilding competition there yesterday (nobody else knew they were competing ).

    Numbers for the week were even no gain no loss at 174.8. Without my refeed yesterday my calories were about 2350/day which seems rather low for maintenance but I have been dieting for a long time. I would need several weeks of stable scale to be sure, I’d think my maintenance would be a little higher around 2500 or so at least.

    I’ll dial things back down today, although I have some awesome meats for the week with some fatty BBQ pork, chkn breasts, grass fed beef burgers, turkey sausage, and a salmon fillet I’ll likely make today.

    Did some cardio / leg work at the old toboggan slides. Legs should be a little sore, it’s been awhile. That might be an option for leg work for a week or so. Back is feeling much better today than it did yesterday. I think laying on a hard chair at the pool helped.



    Stairs of death 13X / 50 min / 1.8 mi - drenched and winded






    M1 9:45am
    9oz pork shoulder blade steak, sugar free BBQ sauce
    675 cals / 63g pro / 45g fat

    M2 1:30pm (1250c/100p/83f)
    10oz roasted cauliflower, 6oz grass fed beef burger
    575 cals / 37g pro / 38g fat

    M3 4:15pm (1950c/167p/122f)
    10oz salmon, 12oz bro-collie
    700 cals / 67g pro / 39g fat

    M4 (2150c/172p/142f)
    Walnuts
    200 cals /5g pro / 20g fat
    Last edited by Plateauplower; 06-17-2018 at 05:06 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    https://forum.bodybuilding.com/showthread.php?t=175221741
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  11. #191
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    Monday 6/18/18
    174.8 Lbs

    Had to dial the intensity down a notch today and I swapped cable rows for T-bar rows to keep from aggravating the lower back. I got some decent work in despite not being able to take work sets to the level of exertion I normally take them to. Legs will be a challenge tomorrow. Probably a lot of isolation stuff and light work.

    BB Bench
    135x10
    185x8
    225x6
    225x5
    245x3
    245x3
    205x8


    SS With

    Lat Pull-downs
    160x10
    180x10
    200x8
    180x10
    180x10
    ----------------
    OHP
    45x10
    95x10
    115x8
    135x3
    115x8
    115x7
    ---------------
    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
    ----------------
    Rear Delt Machine
    70x12
    85x12
    85x12

    SS WIth

    DB Flys
    45sX10
    55sX10
    55sX9
    ------------------
    M1 7:00am
    3eggs, 3 oz turkey sausage crumbles
    320 Cals / 31g pro / 22g fat

    M2 9:30am (790c/66p/51f)
    4oz broiled sirloin, 10oz roasted cauliflower
    470 Cals / 35g pro / 29g fat

    *Lunch walk 4.25 miles

    M3 1:15pm (1325c/105p/87f)
    5oz spicy chkn thighs, 4.5oz spring mix greens, 2oz avocado oil Giardiniera /30 ml vinaigrette
    535 cals / 39g pro / 36g fat

    M4 4:45pm (2175c/165p/139f)
    8oz salmon, 800g cauliflower 28g olive oil blend butter
    850 cals / 60g pro / 52g fat
    Last edited by Plateauplower; 06-18-2018 at 02:53 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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  12. #192
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    Tuesday 6/19/18
    174.0 Lbs

    Surprised I'm 174 today after eating nearly 3lbs of food for dinner with added salt (was craving salt, sweated puddles on my walk yesterday - 102 heat index). Session was a work around the lower back strain. I tried lots of stuff to find things that I could do to get some leg work in. My legs were already a little sore from the stairs Sunday, and my calves are destroyed from them (sore to the touch). It served as a place holder and I learned a few things that don't work.

    Tried using my dip belt as a hip belt for squats at the dip station where I could stand on the elevated platforms and straddle the plates letting them drop below me, that was going to be my go-to, but with even 2 plates the chains were digging into my hips due to needing to have my feet kind of wide to be on the platforms. So then I was going to use the landmine to do them since it would probably fix the width problem, but I couldn't find two equal height elevated platforms and didn't want to take two of the benches, plus benches would be too tall to get into position on...Tried it with a single metal box but that didn't give me the depth I needed since the bar would hit the box. Ended up doing some lighter leg press which did put some pressure on my lower back, hopefully not too bad. I tried them on Thursday starting with my normal warm up of 360, and my lower back couldn't handle it and the sled slammed down on me to the safeties, which likely didn't help anything in my lower back . Lunges seemed fine and they got me some work. The way I do lunges they are almost like a single leg squat and they seem taxing by 8 reps even with light weight. Finished with some deep, slow, long paused squats just to grease the groove and work on mobility and core engagement. Tried leg extensions but too much pressure on lower back, probably try them Friday single leg style....Back is hopefully on the mend, its not nearly as painful, and 135 on my back for squats felt better than it did Last Thursday. I was going to do light DLs or SLDLs but a single at 135 suggested I wasn't ready for that just yet, just a bit too much pressure on the lumbar to be comfortable with them. Overall it wasn't a total waste of time, and it sure was easier than my normal Tuesday .

    5:05-6:15am / 70 Min /27 sets.

    Dip belt Squats (these would be great with the correct platforms)
    90x10

    Leg Press (PWO- SLOW reps)
    180x12
    270x12
    360x10
    450x10
    450x10

    SS With

    EZ Curls (Inner Camber)
    70x10
    80x10
    90x10
    100x6
    80x10
    -----------------

    BB Lunges (each leg 8 reps then switch)
    135x8
    135x8
    135x8
    155x8
    155x8

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8
    40sX10
    ---------------
    Slow Paused Squats
    135x8
    135x8
    135x8

    SS With

    Reverse Curls
    40x12
    50x10
    50x10
    --------------
    M1 7:00am
    3eggs, 3 oz turkey sausage crumbles
    320 Cals / 31g pro / 22g fat

    M2 9:00am (900c/68p/60f)
    10oz roasted cauliflower, 6oz grass fed beef burger
    575 cals / 37g pro / 38g fat

    *5.25 mile walk

    M3 1:15pm (1325c/101p/88f)
    4oz chkn thighs, 1.5oz Giardiniera / 4.5oz spring mix greens 30ml vinaigrette
    425 Cals/ 33g pro / 28g fat

    M4 5:00pm (2100c/171p/132f)
    6oz pork blade steak with sugar free bbq, 15oz bro-collie with salt, pork rinds
    775 cals / 70g pro (16g incomplete)/ 44g fat

    M5 8pm (2300c/203p/137f)
    Couple grilled chkn tenderloin strips (hungry )
    200 cals / 32g pro / 5g fat
    Last edited by Plateauplower; 06-19-2018 at 06:22 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    Wednesday 6/20/18
    174.6 lbs

    Evidently at a certain point dieting starts to suck no matter what. I was hoping to be able to come in around 1900-2000 cals/day for the last week or two, but been missing the mark a little due to hunger. I hate trying to get to sleep hungry, it just doesn’t work well for me...

    Early start for work today, so I won’t get my morning cardio session in, but hopefully will get a few miles of walking in at lunch. I think I’ll add another couple days to my vacation and make today my Friday which will have me off work for the next 18 days

    It’s going to be like retirement training . No big trips planned but have a variety of day trips and stuff that we will work in like museums, Lake Michigan beach, camping, visiting my parents, fishing, etc. I think I’ll relax my diet a little over vacation although I’ll probably try to keep it pretty close to maintenance calories (which apparently I’m pretty close to now ....There will likely be a few higher cal days and maybe a meal or two out, and I’d like to be filled out so I look leaner by around the 4th of July for a party. Training will continue as normal of course, and probably still early morning so it doesn’t interfere with daily plans.

    Just gotta suffer through one more day of work, I know it’s going to be a long day watching the minutes tick by until I can GTFO....

    M1 8:15am
    3 HB eggs, 3oz turkey crumbles, 1 slice Havarti
    400 cals / 36g pro / 28g fat

    *3.75 mi Walk

    M2 12:30pm (850c/74p/61f)
    6oz grass fed burger, 1 slice Havarti
    450 Cals / 38g pro / 33g fat

    M3 4:00pm (1200c/126p/69f)
    5oz chkn breast, 500g steamed cauliflower
    350 cals / 52g pro / 8g fat


    M4 7pm (2700c/206p/129f)
    Dinner out
    1500 / 80g pro /60g fat - estimated
    Last edited by Plateauplower; 06-21-2018 at 04:35 AM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    https://forum.bodybuilding.com/showthread.php?t=175221741
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  14. #194
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    Thursday 6/21/18 First day of summer - cold and rainy lol

    174.0lbs

    Got some good sleep last night, relaxed a bit in the morning then hit the gym. Decent session, focus was really on point / good MM connection on all my work. Today is going to be a laid back planning day for my 18 days off work.

    Back pic yesterday/ no pump





    7:50-9:10am / 80min / 41 sets

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

    SS with

    DB Rows
    80sX10
    100sX10
    100sX10
    100sX10
    100sX10
    Xxxxxxxxxxxxxxxxxxx

    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

    Dips
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 6
    Xxxxxxxxxxxxxxxxxxx

    EZ Skull Crushers
    80x10
    90x10
    100x8
    100x8

    SS with

    DB shrugs
    80sX15
    90sX15
    90sX15
    Xxxxxxxxxxxxxxxxxxxxxx
    TUT Tri Set

    DB rear laterals
    20sX15
    25sX12
    25sX12
    25sX12

    Tri set with

    DB Hex press
    50sX10
    55sX10
    60sX8
    60sX8

    Tri set with

    Cable Rows
    160x10
    180x10
    180x10
    180x10
    Xxxxxxxxxxxxxxxxxxxxxxxx

    M1 9:30am
    3 eggs, 3oz turkey sausage crumbles, 20g havarti
    400 cals / 36g pro / 28g fat

    M2 11:30am (975c/73p/66f)
    10oz roasted cauliflower, 6oz grass fed beef burger
    575 cals / 37g pro / 38g fat

    M3 3:00pm (1500c/130p/90f)
    6oz chkn b, some watermelon, serving of almonds
    525 cals / 57g pro / 24g fat

    M4 5:15pm (2100c/207p/111f)
    12oz spicy Cajun tilapia, 20oz riced cauliflower sautéed in 15ml olive oil, spicy garlic chipotle seasonings - riced cauliflower is GOOD.
    600 cals / 77g pro / 21g fat

    M5 7pm (2300c/214p/127f)
    Serving of flax & chia chunky natty peanut butter
    200 cals / 7g pro / 16g fat
    Last edited by Plateauplower; 06-21-2018 at 05:23 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    Friday 6/22/18
    173.8 lbs

    Pretty easy session today, but the lower back injury is healing. I couldn’t unrack 135 last Friday without pain and was able to do sets of 225 today without pain. Tried 275 but it was a little too much compression on spine. Also was able to do some light SLDLs which should help speed the rehab along with some extra blood flow. It was alright overall, kind of de-load session in terms of exertion but that’s okay. Another rainy day here, will probably straighten up the garage and get some meats thawing, a nap, etc. daughter spiked a fever yesterday and seems to have the flu, which is pretty much the norm when I take vacation time the kids get sick and it rains , good thing I like naps .

    5:00-6:00am / 60 min / 26 sets

    Squats
    135x10
    185x8
    225x8
    275x1
    225x8
    225x8
    225x8

    SS with

    HS preacher curls (PWO)
    70x10
    90x10
    100x8
    100x8
    100x8
    Xxxxxxxxxxxxxxxxxxxx

    BB Lunges
    135x8
    155x8
    155x8

    SS with

    Alt DB curls
    35sX10
    40sX10
    45sX8
    45sX8
    Xxxxxxxxxxxxxxxxxxxxx

    SLDL (slow/stretch)
    135x10
    185x8
    185x8
    185x8

    SS with

    EZ Reverse curls
    50x10
    60x10
    60x8
    Xxxxxxxxxxxxxxxxxxxxx

    M1 7:00am
    3 eggs, 3oz turkey sausage crumbles, 20g havarti
    400 cals / 36g pro / 28g fat

    M2 10:00am (975c/71p/68)
    6oz grass fed beef, 12oz riced cauliflower cooked in 15ml olive oil
    575 cals / 35g pro /40g fat

    M3 1:30pm (1550c/149p/86f)
    12oz tilapia, 15oz steamed bro-collie with 14g olive oil blend butter
    575 cals / 78g pro / 18g fat

    M4 5:30pm (2450c/227p/139f)
    7oz grilled chkn w/sugar free bbq, 12oz riced cauliflower cooked in 14ml olive oil / 2 servings of almonds
    900 cals / 78g pro / 53g fat
    Last edited by Plateauplower; 06-22-2018 at 03:56 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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    hhnnnggg at your back
    Dreamer bulk progress: 75.1kg/165lbs 21st Jan 2018 > 92kg/198lbs 16th June 2018

    wildturkey's getting back to being huge log, was GST, now Sheiko - https://forum.bodybuilding.com/showthread.php?t=175338681

    wildturkey's going to do a powerlifting comp in a misc shirt thread - https://forum.bodybuilding.com/showthread.php?t=175560231
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    Originally Posted by wildturkey View Post
    hhnnnggg at your back - no homo
    FTFY - Thanks, getting the Christmas tree coming in.

    Saturday 6/23/18

    174.4 lbs

    Think I’m going to try to get an early morning bike ride in. I’ll probably take my road modified hard tail and ride a paved trail, with all the rain we’ve had the last few days the single track MTB trails would be a sloppy mess. Have a lot of grilling to do today or tomorrow some chkn thighs (bought a bunch on sale yesterday, pork shoulder steaks, some NY strip steaks and going to smoke some wild salmon.

    Riced cauliflower is my new “thing” it is so awesome. I made another head yesterday in the food processor and will be eating it regularly. Goes perfectly with most foods I eat and can be easily seasoned to match my protein source. Easy to manipulate the macros too with some added olive oil or butter depending on the protein source. Great micros and doesn’t make me starving an hour later like actual rice does.

    Sunrise bike ride / paved river trail
    Always forget how enjoyable that is
    60 min / 14 mi

    Sunset bike ride same trail minus last section
    45 min / 11 mi



    M1 7:45am
    3 eggs, 3oz turkey sausage crumbles, 20g havarti
    400 cals / 36g pro / 28g fat

    M2 9:45am (850c/71p/54f)
    6oz grass fed beef, 14oz riced cauliflower cooked in 15ml olive oil
    450 cals / 35g pro /26g fat

    M3 1:15pm (1350c/139p/65g fat
    7oz chkn b, 60ml sugar free bbq over 20oz riced cauliflower (15 cooked).
    500 cals / 68g pro / 11g fat

    M4 & 5 5-9pm (2700c/240p/130f)
    8oz NY strip, bro-collie with ghee butter, some bites of blade steak, ham, salmon. & chkn while cooking / 2 beers then halo top
    1350 cals / 101g pro / 65g fat
    Last edited by Plateauplower; Today at 01:33 AM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

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  18. #198
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    Sunday 6/24/18
    175.6 lbs

    Higher cals yesterday with some taste testing of meats while grilling then a pair of cold beers enjoying the patio in the evening. Activity level was through the roof yesterday though. Did yard work, cleaned gutters of house and garage, mowed, and biked (a lot). Was making some final adjustments to my mountain bike I converted for paved use, then ended up taking another 11 mile ride while my wife was putting the kids to bed. I think I’m going to go this morning too. Really enjoying myself just some tunes and zipping down a paved bike trail next to a waterway.

    Numbers for the week look logical. Lost .3 lbs for an avg weight of 174.5 lbs at an avg intake of 2440 cals which puts my TDEE around 2600. Seems about what it should be. I’ll use that as my number for maintenance eating to hunger with lower and higher cal days but trying not to exceed it as an avg daily intake over the next couple weeks. If I’m below it I’m okay with that but won’t be pushing for progress on the diet again until July 9th if I decide I want to take it further.

    No nap yesterday and not enough sleep last night due to waking up early and feeling rested. I bought a hammock for the yard and set up a very nice shaded nap area that I’ll probably take advantage of today. I love not working and can’t wait until I can retire .

    5:45am Early dawn ride (avg 13.6mph)
    55 min / 12.5 Miles

    10:00am Family ride (avg 6.6 mph)
    50 min / 5.7 Miles.


    M1 8:30 am
    3 eggs, 6oz ham
    475 cals /44g pro / 29g fat

    M2 11:30am (925c/86p/59f)
    6oz pork blade steak with 30g sugar free bbq
    450 cals / 42g pro / 30g fat

    M3 1:30pm (1650c/142p/99f)
    15oz riced cauliflower cooked 14ml olive oil, 8oz grilled chkn thighs bbq
    725 cals / 56g pro / 40g fat

    M4 6:00pm (2150c/177p/132f)
    6oz grass fed beef, 10oz riced cauliflower cooked in 7ml olive oil
    500 cals / 35g pro /33g fat

    M5 7:30pm (2325c/197p/142f)
    Halo top pint
    275 cals / 20g pro / 10g fat
    Last edited by Plateauplower; Today at 05:35 PM.
    A mind is a terrible thing to waste, and a waist is a terrible thing to mind ;)

    "Keto-like" diet & training log
    https://forum.bodybuilding.com/showthread.php?t=175221741
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