Fierce 5: "Stay Fresh" Edition - The Novice Upper Lower High Frequency Training Log

[Camarija]

Fierce 5: "Stay Fresh" Edition

The Novice Upper Lower High Frequency Training Log

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I decided to bastardize The "Fierce 5" Novice Full Body Program because I wanted to stay fresh throughout the week, reduce drain by keeping workouts to about 30 minutes long, and address a few weaknesses that started developing.

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Workout Schedule
6 Days A Week

Spoiler!

Week 1
Tuesday 》Upper A
Wednesday 》Lower A
Thursday 》Upper B
Friday 》Lower B
Saturday 》Upper A
Sunday 》Lower A
Monday 》Rest

Week 2
Tuesday 》Upper B
Wednesday 》Lower B
Thursday 》Upper A
Friday 》Lower A
Saturday 》Upper B
Sunday 》Lower B
Monday 》Rest

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Workout Program

Workout Upper A
*Chest Dip 2x8
*Pendlay Row 2x8
Overhead Press 1x8
Chin Up 1x8
#Overhead Extension 1x10 + #Barbell Curl 1x10 (Super Set)
#Y Raise 2x10 + #Rear Delt Raise 2x10 + #Face Pull 2x10 (Giant Set)

Workout Lower A
*Squat 2x8
*Glute Bridge 2x10
Walking Lunge 1x8
Romanian Deadlift 1x8
*Calf Raise 1x15
#Abs 1x8

Workout Upper B
*Overhead Press 2x8
*Chin Up 2x8
Chest Dip 1x8
Pendlay Row 1x8
#Overhead Extension 1x10 + #Barbell Curl1x10 (Super Set)
#Y Raise 2x10 + #Rear Delt Raise 2x10 + #Face Pull 2x10 (Giant Set)

Workout Lower B
*Walking Lunge 2x8
*Romanian Deadlift 2x8
Squat 1x8
Glute Bridge 1x10
*Calf Raise 1x15
#Abs 1x8

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Progression Protocol:

Spoiler!

•Add 5 lbs to the first *Main Upper Body lifts for the week and reset to starting rep range.
•Add 1 rep per set during subsequent Upper Body workouts until the first *Main Upper Body lifts for the week begin again.

•Add 10 lbs to the first *Main Lower Body lifts for the week and reset to starting rep range.
•Add 1 rep per set during subsequent Lower Body workouts until the first *Main Lower Body lifts for the week begin again.

•Add 1 reps per set to #Accessory Lifts each workout until you reach 20 reps per set.
•Add 10 lbs to #Accessory Lifts and reset to starting reps upon completing 20 reps per set.

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Progression Example:

Spoiler!

Tuesday
*EZ Bar Overhead Press 2x8 (105 lbs) [+5 lbs]
*Assisted Chin Up 2x8 (105 lbs) [+5 lbs]
Assisted Dip 1x11 (100 lbs) [+1 rep/set]
EZ Bar Pendlay Row 1x11 (100 lbs) [+1 rep/set]
#EZ Bar Overhead Extension 1x13 (100 lbs) [+1 rep/set] + #Barbell Curl1x13 (100 lbs) [+1 rep/set]
#Y Raise 2x13 (100 lbs) + #Rear Delt Raise 2x13 (100 lbs) [+1 rep/set] + #Face Pull 2x13 (100 lbs) [+1 rep/set]

Wednesday
*Walking Lunge 2x8 (110 lbs) [+10 lbs]
*Romanian Deadlift 2x8 (110 lbs) [+10 lbs]
Squat 1x11 (100 lbs) [+1 rep/set]
Glute Bridge 1x13 (100 lbs) [+1 rep/set]
*Calf Raise 1x15 (110 lbs) [+10 lbs]
#Hanging Leg Raise 1x11 (100 lbs) [+1 rep/set]

Thursday
*Assisted Dip 2x8 (105 lbs) [+5 lbs]
*EZ Bar Pendlay Row 2x8 (105 lbs) [+5 lbs]
EZ Bar Overhead Press 1x9 (105 lbs) [+1 rep/set]
Assisted Chin Up 1x9 (105 lbs) [+1 rep/set]
#EZ Bar Overhead Extension 1x14 (100 lbs) [+1 rep/set] + #Barbell Curl 1x14 (100 lbs) [+1 rep/set]
#Y Raise 2x14 (100 lbs) + #Rear Delt Raise 2x14 (100 lbs) [+1 rep/set] + #Face Pull 2x14 (100 lbs) [+1 rep/set]

Friday
*Squat 2x8 (110 lbs) [+10 lbs]
*Glute Bridge 2x10 (110 lbs) [+10 lbs]
Walking Lunge 1x9 (110 lbs) [+1 rep/set]
Romanian Deadlift 1x9 (110 lbs) [+1 rep/set]
*Calf Raise 1x16 (110 lbs) [+1 rep/set]
#Hanging Leg Raise 1x12 (100 lbs) [+1 rep/set]

Saturday
*EZ Bar Overhead Press 2x10 (105 lbs)[+1 rep/set]
*Assisted Chin Up 2x10 (105 lbs) [+1 rep/set]
Assisted Dip 1x9 (105 lbs) [+1 rep/set]
EZ Bar Pendlay Row 1x9 (105 lbs) [+1 rep/set]
#EZ Bar Overhead Extension 1x15 (100 lbs) [+1 rep/set] + #Barbell Curl1x15 (100 lbs) [+1 rep/set]
#Y Raise 2x15 (100 lbs) + #Rear Delt Raise 2x15 (100 lbs) [+1 rep/set] + #Face Pull 2x15 (100 lbs) [+1 rep/set]

Sunday
*Walking Lunge 2x10 (110 lbs) [+1 rep/set]
*Romanian Deadlift 2x10 (110 lbs) [+1 rep/set]
Squat 1x9 (110 lbs) [+1 rep/set]
Glute Bridge 1x11 (110 lbs) [+1 rep/set]
*Calf Raise 1x17 (110 lbs) [+1 rep/set]
#Hanging Leg Raise 1x13 (100 lbs) [+1 rep/set]

---

Program Notes:
Explaining How And Why This Program Is Different From The Original " Fierce 5 " Full Body Novice Program

Spoiler!

[1]My workouts began taking longer than an hour to complete and the drain would kick in. I began to dread the drain. I'd feel it mentally contributing to my cumulative fatigue both during the workout and throughout the week.

Splitting up the fullbody workouts into shorter upper/lower workouts would significantly reduce my workout times to around 30 minutes and help avoid that general low battery feeling.

The tradeoff is that more commitment is required for a 6-Day program than a 3-Day program.


[2]I felt my side delts, rear delts, mid traps, lower traps, and glutes were slacking off and needed more development.

Adding a few exercises to the full body program would have made my workout times unreasonably long.

Under the new Upper/Lower split I added:
•4 sets of Y-Raises
•4 sets of Rear Delt Raises
•1 sets of Facepulls
•3 sets of Glute Bridges


[3]The frequency of the exercises bugged me because I always felt like I was missing out on exercises that were on the other workout day.

I more or less maintained the overall volume while increasing the frequency in the vein of high frequency training.


[4]The intensity felt too high to perform continuous reps while maintaining good form in some exercises. I'd find myself pausing mid-set to take a breath and focus on my form.

Dropping the weight and changing the rep scheme on the squats and presses helped me prevent squat mornings, flared elbows, and pausing mid-set. However, this means an increase in overall volume.


[5]Some exercise substitutions were made:

•Assisted Dip replaces Bench Press

Dips feel like they're an overall better chest and tricep builder. I keep flaring my elbows while Bench Pressing to try to get more chest activation. I know that bad form will blow my shoulders sooner than later so I'd rather just be done with benching.

•EZ-Bar Pendlay Row replaces Pendlay Row

Originally I was going to use the Smith Machine variant of the lift; it doesn't work as many stabilizers, but the benefit is that it feels like there is less strain on my lower back. The Smith Machine also changes the strength curve to be easier at the end of the movement due to the momentum on the rails I guess. The strength curve reminds me of the way a lot of chest supported mid row machines are built. However, the Smith Machine rails are at an incline and it felt like my setup was for a bent over row rather than a Pendlay Row. Instead I'll be using an EZ-Bar with the outer most bends for a consistent natural setup that's easier on my wrists.

•EZ-Bar Overhead Extension replaces Tricep Pressdown

Overhead Extension feel like better mass builders than Tricep Pressdowns. But mostly this change is because Overhead Extension are badass and feel the long head more this way.

•Assisted Chin Up replaces Lat Pulldown

Transitioning from Lat Pulldowns into Weighted Chin Ups seems like a fool's errand, so Assisted Chin Ups feel more appropriate than Lat Pulldowns here with that goal in mind.

•Walking Lunge replaces Front Squat

I wanted unilateral leg work to focus on knee stabilizers but I didn't want to throw off the balance of the program, nor increase overall program volume any further.


[6]The "Stay Fresh" Program is scheduled using the same amount rest days per muscle group as the "Fierce Five" Novice Program. Although, three rest days will be occupied by another muscle group's 30 minute workout. This log will figure out if I can recover under these parameters.


[7]The volume deload happens naturally with each raise in lift weight. Otherwise the "Fierce Five" protocols for failure and weight deloads will be used here.

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Program Progress:

Date	Week 1 January 21, 2020	Week 16 May 7, 2020
Weight	193 lbs	172 lbs
Body Fat %	~ 25 %	~ 18.04 %
Unflexed Front	Spoiler!	Spoiler!
Unflexed Side	Spoiler!	Spoiler!
Flexed Front	Spoiler!	Spoiler!
Flexed Side	Spoiler!	Spoiler!
Chest Dip	2 x 10 85 lbs	2 x 8 ?? lbs
EZ Bar Overhead Press	1 x 18 53 lbs	2 x 11 88 lbs
Pendlay Row	2 x 10 83 lbs	2 x 12 128 lbs
Chin Up	1 x 18 85 lbs	2 x 12 178 lbs
Squat	2 x 8 95 lbs	2 x 8 ?? lbs
Walking Lunge	2 x 9 30 lbs	2 x 10 ?? lbs
Romanian Deadlift	2 x 9 95 lbs	2 x 10 198 lbs
Glute Bridge	2 x 12 65 lbs	2 x 10 198 lbs
Calf Raise	1 x 17 95 lbs	1 x 22 ??? lbs
Overhead Extension	1 x 12 43 lbs	1 x 10 80 lbs
Barbell Curl	1 x 12 45 lbs	1 x 10 68 lbs
Y Raise	2 x 12 5 lb DBs	2 x 18 ?? lb DBs
Rear Delt Raise	2 x 12 15 lb DBs	1x17 35 lb DBs
Facepull	2 x 12 22.5 lbs	1 x 18 70 lbs
Hanging Leg Raise	1 x 10 Bent Knee Bodyweight	1 x ?? Bent Knee Bodyweight

Monthly Reviews:

•Click Here For Month 1 Review!

•Click Here For Month 2 Review!

•Click Here For Week 16 Review!

[Camarija]

Date: Tuesday, January 21, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8.25 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

200 grams of Stew ~ 500 calories, 35 g protein
(Mix of Chicken Breast, Carrot, Sweet Potato, Potato, Broccoli, Cauliflower, Spinach, Kale, Adzuki Beans, Campari Tomato, Jalapeño Pepper, Bone Broth)

1 Egg + Spinach & Kale + Olive Oil ~ 90 calories, 7 g protein

2 Eggs + Spinach & Kale + Olive Oil + Uncured Ham ~ 235 calories, 14 g protein

6 oz Serrano Fennel Brisket ~ 264 calories, 26 g protein

4 oz Avocado ~182 calories, 2 g protein


TOTAL ~ 1,271 calories, 84 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

*Assisted Dip 2x8 (85 lbs total)
1/10 effort

*Smith Pendlay Row 2x8 (90 lbs)
5/10 effort

EZ-Bar Overhead Press 1x8 (53 lbs)
3/10 effort

Assisted Chin Up 1x8 (85 lbs total)
1/10 effort

#EZ-Bar Overhead Extension 1x10 (53 lbs)
8/10 effort
+
#Barbell Curl 1x10 (45 lbs)
8/10 effort

#Rear Delt Raise 2x10 (15 lb DBs)
2/10 effort
+
#Face Pull 2x10 (22.5 lbs)
5/10 effort

Notes: Today I'll be working on dialing in on a light starting weight for the program while focusing on good form with slow reps. I'm planning on cutting weight for the next 4 weeks to drop 13 pounds to reach 180 pounds, so light weight is a good place to start this program.

I had a wakeup call on my 31st birthday in October, realizing I was 220 lbs. I dieted down and I started lifting again in December using the Fierce 5 Novice Full Body Program but I've spent a couple weeks off now after upper glute and rear delt tightness from rushing the progression. I'm not interested in chasing my old numbers or physique anymore. I just want to be healthy and pain free. I'm more than happy to build back up slowly according to the program if it means I won't have to take time off recovering. I'm in this for the long haul.

The weight on the main lifts were very light, however I will stick with them because the weight will ramp up, and I'm planning on continuing a caloric deficit for the next 4 weeks. My diet for today was probably too low, but I'm not feeling any of the negative side effects. The sets of rear delt raises and face pulls felt amazing and I'm left with a great feeling in the rear delts and mid traps after the workout ended. The total workout time was between 15 and 20 minutes. Still feel fresh with zero drain! Here's looking to tomorrow's workout.

Alright, pictures uploaded. Pretty much done for today's post. Everything is updated.

[Camarija]

Date: Wednesday, January 22, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 6.25 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

2 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 300 calories, 22 g protein

6 oz Serrano Fennel Brisket ~ 264 calories, 28 g protein

Paleo Bar ~ 230 calories, 6 g protein

Strawberry Lingonberry Icelandic Skyr ~ 130 calories, 15 g protein

6 oz Serrano Tomatillo Pork Loin + Spinach & Kale ~ 378 calories, 40 g protein


TOTAL ~ 1,302 calories, 111 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower A

*Squat 2x8 (95 lbs total)
1/10 effort

*Glute Bridge 2x10 (65 lbs)
1/10 effort

Bulgarian Split Squat 1x8 (15 lb DBs)
8/10 effort

Romanian Deadlift 1x8 (95 lbs total)
1/10 effort

*Calf Raise 1x20 (40 lbs)
1/10 effort

#Hanging Leg Raise 1x8 (Bodyweight)
2/10 effort


Notes: Similar to yesterday, I'm looking to start with very low effort light weight. Focus will be on form, especially during these next four weeks of calorie deficit.

I still feel alert with zero dread, zero drain.

Bulgarian Split Squats are just a demanding exercise no matter the weight. I'm going to switch to Walking Lunges instead, mostly because I'm worried about accidentally ripping my toe nail off setting up for Bulgarian Split Squats. Calf raises were way too light. I'll pump up the calf raise to the same weight as my squat next Lower workout. Everything else was light but fine. The poor sleep last night is affecting me a bit but not significantly. My workout time was a casual 25 minutes.

My diet was probably too light again. Next Tuesday will mark a week; if I lose 4 or more lbs in this timeframe, I'll obviously have to increase my calories.

Everything is updated.

[Rjeezie]

Man this is an extremely detailed log. Keep working hard man!

[Camarija]

Man this is an extremely detailed log. Keep working hard man!

Thanks man!

I'm pumped keeping my sights on the horizon so I can look back and see my progress.

If I'm still making progress by May, or 16 weeks in, I'll share my thoughts on this novice variant over in the main "Fierce 5" comprehensive thread.

Hopefully the level of detail in the logs will help show why it will or won't work.

[Rjeezie]

Thanks man!

I'm pumped keeping my sights on the horizon so I can look back and see my progress.

If I'm still making progress by May, or 16 weeks in, I'll share my thoughts on this novice variant over in the main "Fierce 5" comprehensive thread.

Hopefully the level of detail in the logs will help show why it will or won't work.

Look forward to the results man!

[Camarija]

Date: Thursday, January 23, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.75 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


Fat Free Greek Yogurt ~ 100 calories, 18 g protein
+
Paleo Bar ~ 230 calories, 6 g protein


6 oz Uncured Ham ~ 200 calories, 30 g protein
+
Spinach & Kale ~ 20 calories, 2 g protein
+
4 oz Avocado ~ 182 calories, 2 g protein


5.25 oz Coconut Amino Carrot Garlic Ginger Ground Chicken Breast + Spinach & Kale ~ 257 calories, 34 g protein


TOTAL ~ 1,239 calories, 119 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

*EZ-Bar Overhead Press 1x18 (53 lbs)
1/10 effort

*Assisted Chin Up 1x18 (85 lbs total)
1/10 effort

Assisted Dip 1x18 (85 lbs total)
1/10 effort

EZ-Bar Pendlay Row 1x18 (83 lbs)
5/10 effort

#EZ-Bar Overhead Extension 1x11 (43 lbs)
3/10 effort
+
#Barbell Curl 1x11 (45 lbs)
9/10 effort

#Rear Delt Raise 2x11 (15 lb DBs)
2/10 effort
+
#Face Pull 2x11 (22.5 lbs)
1/10 effort

Notes: Sleep was interrupted a few times but not too bad. I'm changing from Smith Pendlay Rows to EZ-Bar Pendlay Rows because I can't get the right natural feeling setup on the machine. The smith is at an inclined angle and it feels like I'm doing bent over rows instead of Pendlay Rows. At least with the outer bends of the EZ-Bar it'll feel easier on my wrists and I know my setup will be right.

I wanted to test just how light the weights were by making each main lift 1x18 instead of 2x9. I accidentally made my secondary lifts 1x18 as well instead of 1x9. It still proved the weights are very light. Probably too light, but I'm not too bothered. The weights being this light should work well with my current caloric deficit. The only weight that might be too heavy is the barbell curl, but I cant go lighter than 45 lbs so I'll tough it out and stall there if I need to. The EZ-Bar Pendlay Row was perfect using the outer bends. Next Upper Workout I'd like to add Y-Raises, joining the Rear Delt Raises and Face Pulls, making it a giant set. If it feels like a good fit, I'll make that change in the first post program layout. My workout time was a casual 25 minutes because I stopped to chat. Very alert, no drain, very fresh.

I'm estimating it will be about 8-12 weeks of supremely easy workouts. The majority of this phase will be mastering the movement forms, and building up my weak spots before the weight and volume become too large to go back and fix these issues. Slow and steady.

Everything is updated.

[Camarija]

Date: Friday, January 24, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 10.75 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


Fat Free Greek Yogurt ~ 200 calories, 36 g protein
+
Paleo Bar ~ 230 calories, 6 g protein


8 oz Serrano Fennel Brisket ~ 353 calories, 37 g protein


13 g Uncured Ham ~ 15 calories, 2 g protein


3.18 oz Coconut Amino Carrot Garlic Ginger Ground Chicken Breast + Spinach & Kale ~ 257 calories, 21 g p
+
2 oz Avocado ~ 91 calories, 1 g protein



TOTAL ~ 1,354 calories, 131 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B


*Walking Lunge 2x9 (15 lb DBs)
1/10 effort

*Romanian Deadlift 2x9 (95 lbs total)
1/10 effort

Squat 1x9 (95 lbs total)
1/10 effort

Glute Bridge 1x11 (65 lbs)
1/10 effort

*Calf Raise 1x16 (95 lbs)
1/10 effort

#Hanging Leg Raise 1x9 (Bodyweight)
1/10 effort


Notes: Wow, that extra sleep REALLY helped a lot! I feel so fresh right now!!! Feeling how my traps responded to the exercises yesterday and adding Y-Raises to rear delt raises and face pulls to make a giant set is almost certainly going to be an implemented change to hit the lower traps.

Workout time was 17 minutes! Lunges felt a bit funny on my left knee, so I'll make sure to keep long strides to ease up on knee pressure. Everything else was great.

Everything is updated.

[Camarija]

Date: Saturday, January 25, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9.5 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein

6.1 oz Cajun Spices Stew ~ 162 calories, 21 g protein
(Potato Medley, Butternut Squash, Carrot, Roasted Tomatoes, Rosted Green Chili Peppers, Spinach, Kale, broccoli, cauliflower, Black Beans, 3% Ground Chicken Breast)

384 g Fat Free Greek Yogurt ~ 226 calories, 40.6 g protein
+
Paleo Bar ~ 230 calories, 6 g protein

5.22 oz Cajun Spices Stew ~ 138.5 calories, 18 g protein
+
4 oz Avocado ~ 182 calories, 2 g protein


TOTAL ~ 1,298.5 calories, 115.6 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

*Assisted Dip 2x10 (85 lbs total)
1/10 effort

*EZ-Bar Pendlay Row 2x10 (83 lbs)
2/10 effort

EZ-Bar Overhead Press 1x10 (53 lbs)
1/10 effort

Assisted Chin Up 1x10 (85 lbs total)
2/10 effort

#EZ-Bar Overhead Extension 1x12 (43 lbs)
2/10 effort
+
#Barbell Curl 1x12 (45 lbs)
10/10 effort

#Y Raise 2x12 (5 lb DBs)
5/10 effort
+
#Rear Delt Raise 2x12 (15 lb DBs)
6/10 effort
+
#Face Pull 2x12 (22.5 lbs)
9/10 effort

Notes: Yesterday, while making chicken stew, I hurt my right wrist slicing a bunch of carrots and potatoes. Ouch! I guess it's a minor injury from overuse in a poor wrist position. Kind of sucks, but it shouldn't affect my lifts. Sleep was wonderful, feeling great!

Workout time was 20 minutes. That giant set had my rear delts crying, but my shoulders feel amazing now. The Y Raises are here to stay. I might need to take down the weight for Face Pulls. I cheated on my last reps of barbell curls, but I expected this lift to stall early. Otherwise everything else felt great! It feels like I'm taking this time to focus on my weak points before building up my main lifts and I love it.

I will update later today with diet, and other notes.

[Camarija]

Date: Sunday, January 26, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9.5 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein


Fat Free Greek Yogurt ~ 100 calories, 18 g protein
+
Paleo Bar ~ 230 calories, 6 g protein


170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


301 g Cajun Spices Stew ~ 281.67 calories, 36.58 g protein


TOTAL ~ 1,289.67 calories, 129.92 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower A


*Squat 2x10 (95 lbs total)
1/10 effort

*Glute Bridge 2x12 (65 lbs)
1/10 effort

Walking Lunge 1x10 (15 lb DBs)
1/10 effort

Romanian Deadlift 1x10 (95 lbs total)
1/10 effort

*Calf Raise 1x17 (95 lbs)
1/10 effort

#Hanging Leg Raise 1x10 (Bodyweight)
4/10 effort


Notes: My wrist is still a bit sore from peeling the other day, but otherwise so far so good.

The workout time was a breezy 20 minutes. Lifts with amazing form and slow reps. No more funny left knee on lunges today; I kept long strides. Feeling very fresh.

I will update later today with diet, and other notes.

[Camarija]

Date: Monday, January 27, 2020

Age: 31

Height: 6 foot 3 inches

Week 1 Morning Weight: 193 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

170 g boneless skinless 1% fat chicken quarter meat + spinach & kale ~ 220 calories, 38 g protein

Fat Free Greek Yogurt ~ 100 calories, 18 g protein

170 g boneless skinless 1% fat chicken quarter meat + spinach & kale ~ 220 calories, 38 g protein

200 g Cajun Spices Stew ~ 187 calories, 24.31 g protein
+
4 oz Avocado ~ 182 calories, 2 g protein


TOTAL ~ 1,040 calories, 120.31 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Low

Workout: Rest

Notes: My lifts were very light all week. So light that I'm considering skipping my first full rest day entirely. But because of poor sleep I guess I'll take my rest day. Energy is a bit low. My right wrist is still a bit sore from Friday.

Everything is updated.

[Rjeezie]

How do you like IF? Calories seem super low to me, but might be because I'm not up to speed on IF.

[Camarija]

How do you like IF? Calories seem super low to me, but might be because I'm not up to speed on IF.

The method of IF I'm using is:
Fast from 8 PM until Noon
Eat from Noon until 8 PM

The calories are low, but so is my metabolism right now. I weighed myself today and I lost less than a pound over the course of the previous week.

I'll be making weekly reviews that cover this sort of stuff. You're right though, I would have expected more weight loss with these numbers.

As for IF in general, so far I'm really liking it. I don't feel hunger pains during the time I'm fasting so it's not a big deal. It feels like I'm constantly eating from noon to 8 PM.

*edit*

I was planning on having weekly reviews, but instead I'll just make them monthly reviews. Like you said in your log thread, I think the weekly reviews will drive me nuts. I'll still do my weekly weigh-ins, but not the weekly photos etc.

[Camarija]

Date: Tuesday, January 28, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 11 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

3 Eggs + 2.5 oz Chorizo + Spinach & Kale + Porcini Mushroom Vinegar ~ 360 calories, 28 g protein

170 g boneless skinless 1% fat chicken quarter meat ~ 200 calories, 36 g protein
+
4 oz Avocado ~ 182 calories, 2 g protein

Fat Free Greek Yogurt ~ 100 calories, 18 g protein

Fat Free Greek Yogurt ~ 100 calories, 18 g protein

170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


TOTAL ~ 1,101 calories, 122.67 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

*EZ-Bar Overhead Press 2x8 (58 lbs)
3/10 effort

*Assisted Chin Up 2x8 (92.5 lbs total)
1/10 effort

Assisted Dip 1x11 (85 lbs total)
2/10 effort

EZ-Bar Pendlay Row 1x11 (83 lbs)
5/10 effort

#EZ-Bar Overhead Extension 1x13 (43 lbs)
5/10 effort
+
#Barbell Curl 1x13 (45 lbs)
10/10 effort

#Y Raise 2x13 (5 lb DBs)
9/10 effort
+
#Rear Delt Raise 2x13 (15 lb DBs)
7/10 effort
+
#Face Pull 2x13 (22.5 lbs)
6/10 effort

Notes: Amazing sleep, great energy!

Over the last week:
-Lost .4 lbs
-Average 8.96 hours of sleep per night
-Average 1,256.31 calories per day
-Average 115.83 grams of protein per day

This tells me that sleep wasn't an issue. Diet was on the low side, but I only lost 0.4 lbs over the week. I think I'll try to maintain this calorie and protein level for another week and see if that weight change remains constant.

***UPDATE*** I weighed myself a couple days later after emptying out my body and I was 190.2 lbs, which would estimate me weighting 190.8 lbs this today.

Workout time was 15 minutes, but I was speeding through it. I still kept good form and slow reps. Feeling fresh. I'm using the Life Fitness/Hammer Strength Assisted Chin/Dip machine which use increments of 15 lbs in the assisted weight stack. I'll be using the 7.5 lb adder weight to make consistent jumps of 7.5 lbs with chin ups and dips. While the program calls for increments of 5 lbs per week for Main Upper Body lifts, I'm working with what I have.

I will update later today with diet, and other notes.

[Rjeezie]

The method of IF I'm using is:
Fast from 8 PM until Noon
Eat from Noon until 8 PM

The calories are low, but so is my metabolism right now. I weighed myself today and I lost less than a pound over the course of the previous week.

I'll be making weekly reviews that cover this sort of stuff. You're right though, I would have expected more weight loss with these numbers.

As for IF in general, so far I'm really liking it. I don't feel hunger pains during the time I'm fasting so it's not a big deal. It feels like I'm constantly eating from noon to 8 PM.

*edit*

I was planning on having weekly reviews, but instead I'll just make them monthly reviews. Like you said in your log thread, I think the weekly reviews will drive me nuts. I'll still do my weekly weigh-ins, but not the weekly photos etc.

Gotcha. Yeah, for me, weekly starts getting obsessive. Though, as I do my initial drop, I'll probably move to every 2 weeks just to see if I need to adjust macros. Right now, mine are somewhat low at 2100. But I'm trying to do that initial decent drop. Mostly water weight, etc. From 242 though, once I get done a little, I'l relook at my macros and see where I want to be. I wanna try IF one day, but with where I'm at now with different things going on in life, it probably wouldn't be good for me because I probably wouldn't stick to it!!!

[Camarija]

Date: Wednesday, January 29, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

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Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9.2 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

295 g Cajun Spices Stew ~ 276 calories, 35.85 g protein

224 g Fat Free Greek Yogurt ~ 132 calories, 23.72 g protein

170 g boneless skinless 1% fat chicken quarter meat ~ 200 calories, 36 g protein
+
58 g Avocado ~ 90 calories, 1.1 g protein
+
32 g Spinach & Kale ~ 13 calories, 1.13 g protein

42 g Coconut Amino Carrot Garlic Ginger Ground Chicken Breast ~ 74.36 calories, 9.78 g protein

170 g Cajun Spices Stew ~ 159 calories, 20.67 g protein


TOTAL ~ 944.36 calories, 128.25 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B


*Walking Lunge 2x8 (20 lb DBs)
1/10 effort

*Romanian Deadlift 2x8 (105 lbs)
1/10 effort

Squat 1x11 (95 lbs)
1/10 effort

Glute Bridge 1x13 (65 lbs)
1/10 effort

*Calf Raise 1x15 (105 lbs)
1/10 effort

#Hanging Leg Raise 1x11 (Bodyweight)
1/10 effort


Notes: So far, starting this light feels like a smart decision. It seems that I'll be spending this month working on my rear delts, mid traps, lower traps, abs, and glutes, rather than my main lifts; this is 100% okay with me, and in fact it's preferable. These have always been my weak points, and it FEELS smart to focus on my weak areas before bumping up the weight. As for cutting weight, I think I'll be able to cut weight for 5 or 6 more weeks, for a total of 6 or 7 weeks of cutting weight. Hopefully I'll hit 180 lbs by then. I'm planning a trip during mid march, and I'd prefer to have already reached 180 by then.

All of the lifts were performed with slow and controlled reps, however I performed my main lifts as if they were super sets with little to no rest. It felt like I was sprinting through my workout, taking only 15 minutes. Felt more like cardio, but it was fun!

I will update later today with diet, lift energy levels, and other notes.

[Rjeezie]

Good work. Keep it up!

[Camarija]

Good work. Keep it up!

Thanks!!!

I went extra light on the calories today after my last weigh-in, but it's definitely not a sustainable diet past another week or so!

We'll see on Tuesday when I do another weigh-in.

Hopefully my metabolism kicks in and I'm back on track at 189/190 lbs

[Camarija]

Date: Thursday, January 30, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

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Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 10 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

801.46 g Cajun Spices Stew ~ 750 calories, 97.41 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein


TOTAL ~ 990 calories, 123.41 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

Assisted Dip 2x8 (92.5 lbs total)
1/10 effort

EZ-Bar Pendlay Row 2x8 (88 lbs)
1/10 effort

EZ-Bar Overhead Press 1x9 (58 lbs)
1/10 effort

Assisted Chin Up 1x9 (92.5 lbs total)
2/10 effort

#EZ-Bar Overhead Extension 1x14 (43 lbs)
6/10 effort
+
#Barbell Curl 1x14 (45 lbs)
10/10 effort

#Y Raise 2x14 (5 lb DBs)
10/10 effort
+
#Rear Delt Raise 2x14 (15 lb DBs)
8/10 effort
+
#Face Pull 2x14 (22.5 lbs)
10/10 effort

Notes: Good sleep, good energy! I weighed myself after a morning evacuation and I'm at 190.2 lbs. I guess when I weighed myself on Tuesday I forgot I was supposed to be empty. So I guess I lost a bit less than 3 lbs last week. Quick calculations, 9 days have elapsed and I've lost 2.8 lbs. This roughly means I'll reach my goal weight of 180 lbs in 42 days from the start date, in other words, by Tuesday, March 3rd 2020. I think that pace for losing weight is fine/safe. More importantly, my week 2 weight should be estimated around 190.8 lbs.

19 minutes workout time today speed running it. Feels good! And my shoulders and back have never felt better with this balance of exercises! Wooohooo!!! Although... the giant set at the end is hard as fuork. I'll probably need to keep the Face Pulls at the same weight next cycle. Same with Y Raises. But I'll be able to raise Rear Delt Raises no problem.

My diet today is an experiment in Laziness. We'll see if it works out or not.

[Camarija]

Date: Friday, January 31, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.5 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

801.46 g Cajun Spices Stew ~ 750 calories, 97.41 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

4 oz Avocado ~182 calories, 2 g protein


TOTAL ~ 1,172 calories, 125.41 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower A


*Squat 2x8 (105 lbs)
1/10 effort

*Glute Bridge 2x10 (75 lbs)
1/10 effort

Walking Lunge 1x9 (20 lb DBs)
1/10 effort

Romanian Deadlift 1x9 (105 lbs)
1/10 effort

*Calf Raise 1x16 (105 lbs)
1/10 effort

#Hanging Leg Raise 1x12 (Bodyweight)
1/10 effort


Notes: Poor sleep last night but still good energy. I'm feeling especially positive after weighing myself yesterday morning and seeing the progress I was expecting

I also noticed that my diet has been a bit low the last couple of days so I'll throw in an avocado for my last meal of the day and see if that tides me over.

Workout time was only 13 minutes, and I was really taking my time with slow controlled reps. Still feel fresh!

I will update later today with diet, and other notes.

[Camarija]

Date: Saturday, February 1, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

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Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.75 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

327 g Cajun Spices Stew ~ 306 calories, 39.74 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

258 g boneless skinless 1% fat chicken quarter meat ~ 303.53 calories, 54.63 g protein

54 g Avocado ~ 86.67 Calories, 0.95 g protein

117 g Pork Loin ~ 283 Calories, 32 g protein


TOTAL ~ 1,219.2 calories, 153.32 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

*EZ-Bar Overhead Press 2x10 (58 lbs)
2/10 effort

*Assisted Chin Up 2x10 (92.5 lbs total)
1/10 effort

Assisted Dip 1x9 (92.5 lbs total)
1/10 effort

EZ-Bar Pendlay Row 1x9 (88 lbs)
2/10 effort

#EZ-Bar Overhead Extension 1x15 (43 lbs)
6/10 effort
+
#Barbell Curl 1x15 (45 lbs)
11/10 effort

#Y Raise 2x15 (5 lb DBs)
9/10 effort
+
#Rear Delt Raise 2x15 (15 lb DBs)
8/10 effort
+
#Face Pull 2x15 (22.5 lbs)
11/10 effort

Notes:

I went to the opera today which is why I'm late on the notes. It's clear that I'm forcing myself on the barbell curls and face pulls in particular. Maybe I just need much slower progression for my accessory movements. Going from 10 reps to 20 reps was probably a stupid idea to begin with. I'll try to fix that. Everything else was fine. My workout time was 21 minutes today, working relatively quickly between sets, but during the sets I performed my reps slow and controlled. Feeling really great so far!

[Camarija]

Date: Sunday, February 2, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

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Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7.33 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

210 g Brisket ~ 326 Calories, 44 g Protein
+
120 g Carrots ~ 49 Calories, 1.12 g Protein

170 g Fat Free Greek Yogurt ~ 100 calories, 18 g Protein
+
Paleo Bar ~ 230 calories, 6 g Protein

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein


TOTAL ~ 1,185 calories, 121.12 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B

*Walking Lunge 2x10 (20 lb DBs)
2/10 effort

*Romanian Deadlift 2x10 (105 lbs)
1/10 effort

Squat 1x9 (105 lbs)
1/10 effort

Glute Bridge 1x11 (75 lbs)
1/10 effort

*Calf Raise 1x17 (105 lbs)
1/10 effort

#Hanging Leg Raise 1x13 (Bodyweight)
5/10 effort


Notes: So far so good! I felt a bit of fatigue last night, but it was probably from poor sleep the night before, combined with the calorie deficit. I'm not feeling that mental drain anymore!

14 minute workout. I ran through with minimal rest. No issues. Slow controlled reps!

[Camarija]

Date: Monday, February 3, 2020

Age: 31

Height: 6 foot 3 inches

Week 2 Morning Weight: 190.8 Pounds

Week 1 Body Fat %: ~ 25 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

244.9 g Chicken Nutrient Stew ~ 211 calories, 27 g protein


TOTAL ~ 1,171 calories, 131 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: REST DAY

Notes:
I need more sleep :0 ! Other than that, I don't feel that mental fatigue I used to get. The calorie deficit isn't too bad. I'm on an all liquid diet today, so that might be weird, but it'll be 2% milk for me all day. I'll be trying a serving of stew I made as an exception [high in fiber].

[Camarija]

Date: Tuesday, February 4, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

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Unflexed Side

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Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 9.75 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

Mediterranean Buffet Plate [2 baked chicken breasts (didn't eat the fat/skin), 1 baked fish filet, 1 piece chicken Mustard yogurt kabob, spinach, 2 grape leaves stuffed with rice, avocado hummus, tabouli]
~ 3 meal portions so maybe 70 g protein and 900 calories


340 g fat free greek yogurt ~ 200 calories, 36 g protein

84 g uncured ham ~ 100 calories, 15 g protein

TOTAL ~ 1,200 calories, 121 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper A

*Assisted Dip 2x8 (100 lbs total)
3/10 effort

*EZ-Bar Pendlay Row 2x8 (93 lbs)
3/10 effort

EZ-Bar Overhead Press 1x11 (58 lbs)
2/10 effort

Assisted Chin Up 1x11 (92.5 lbs total)
6/10 effort

#EZ-Bar Overhead Extension 1x16 (43 lbs)
8/10 effort
+
#Barbell Curl 1x16 (45 lbs)
13/10 effort - only hit 13 reps today

#Y Raise 2x16 (5 lb DBs)
9/10 effort
+
#Rear Delt Raise 2x16 (15 lb DBs)
9/10 effort
+
#Face Pull 2x16 (22.5 lbs)
10/10 effort

Notes: After 2 weeks I've lost 3.6 lbs, which I think is a safe rate of weight loss.

This week I averaged:
Calories: 1,111.79 calories per day
Protein: 129.31 g protein per day
Sleep: 8.5 hours per night

Compared to week 1 average:
-Average 8.96 hours of sleep per night
-Average 1,256.31 calories per day
-Average 115.83 grams of protein per day

I slept less this week, I ate fewer calories, I are more protein, and I lost less weight this week. Week 1 I lost about 2.17 lbs. Week 2 I lost about 1.42 lbs.

To be honest, I expected to be around 188.8 lbs today, but I'm more or less on track to meet my goal in a reasonable amount of time. Since I'm a novice, it's entirely possible that I've lost fat and gained muscle, even under a calorie deficit. That would explain the slower than expected weight loss. I'll take photos at next weekend's weigh in.

I failed on my bb curls today, but I don't mind. I'll keep at it and Raise the weight in a couple weeks anyway. This scheme I have for my accessories going from 10-20 reps is just dumb. I'm not sure how to fix it at this point though.

[Rjeezie]

Mediterranean Buffet Plate looks great!!!!

[Camarija]

Mediterranean Buffet Plate looks great!!!!

It was almost my entire daily diet, but totally worth it!

I'm planning on hitting my goal weight of 180 after a total of 7 weeks by March 10 (~ 21% BF)

Then probably another long 16 weeks or so to hit 160 by June 30 (~ 13% BF)

Finally after that... just beyond the horizon of my future goals, my bulk is going to be 20 straight weeks of Mediterranean Buffet

[Camarija]

Date: Wednesday, February 5, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 5.5 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

1,160 g Chicken Nutrient Stew ~ 1,000 calories, 127.85 g protein
[Chicken, Sweet Potato, Campari Tomatoes, Broccoli, Carrots, Cauliflower, Spinach, Kale, Black Beans]

4 oz Avocado ~ 182 calories, 2 g protein


TOTAL ~ 1,182 calories, 129.85 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert, but tired

Workout: Lower A

*Squat 2x8 (115 lbs)
1/10 effort

*Glute Bridge 2x10 (85 lbs)
1/10 effort

Walking Lunge 1x11 (20 lb DBs)
1/10 effort

Romanian Deadlift 1x11 (105 lbs)
1/10 effort

*Calf Raise 1x15 (115 lbs)
1/10 effort

#Hanging Leg Raise 1x14 (Bodyweight)
7/10 effort


Notes: Unexpectedly little sleep last night, but oddly I still feel full of energy. I'm going to focus on slow controlled reps, something like 4 - 1 - 2 tempo. Also today I'm lazy so I'm just weighing a big container of this Chicken Nutrient Stew and eating out of it all day.

[Rjeezie]

It was almost my entire daily diet, but totally worth it!

I'm planning on hitting my goal weight of 180 after a total of 7 weeks by March 10 (~ 21% BF)

Then probably another long 16 weeks or so to hit 160 by June 30 (~ 13% BF)

Finally after that... just beyond the horizon of my future goals, my bulk is going to be 20 straight weeks of Mediterranean Buffet

Nice! You're in it for the long run, so just keep being disciplined and you're going to hit your goals man

[Camarija]

Date: Thursday, February 6, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight:189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 7 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

696 g Chicken Nutrient Stew ~ 600 calories, 76.71 g protein

480 ml 2% Milk ~ 240 calories, 26 g protein

170 g Fat Free Greek Yogurt ~ 100 calories, 18 g protein
+
Paleo Bar ~ 230 calories, 6 g protein

TOTAL ~ 1,170 calories, 126.71 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Upper B

*EZ-Bar Overhead Press 2x8 (63 lbs)
3/10 effort

*Assisted Chin Up 2x8 (100 lbs total)
4/10 effort

Assisted Dip 1x9 (100 lbs total)
2/10 effort

EZ-Bar Pendlay Row 1x9 (93 lbs)
5/10 effort

#EZ-Bar Overhead Extension 1x17 (43 lbs)
8/10 effort
+
#Barbell Curl 1x17 (45 lbs)
14/10 effort, only hit 14 reps

#Y Raise 2x17 (5 lb DBs)
9/10 effort
+
#Rear Delt Raise 2x17 (15 lb DBs)
8/10 effort
+
#Face Pull 2x17 (22.5 lbs)
10/10 effort

Notes: Only 7 hours of sleep, but I was able to recover from my poor sleep from the previous night.

[Camarija]

Date: Friday, February 7, 2020

Age: 31

Height: 6 foot 3 inches

Week 3 Morning Weight: 189.4 Pounds

Week 3 Body Fat %: ~ 24 %

Week 1 Pictures:
Unflexed Front

Spoiler!

Unflexed Side

Spoiler!

Flexed Front

Spoiler!

Flexed Side

Spoiler!

Goal Weight: 180 Pounds

Sleep: 8.5 Hours

Diet: 16/8 Intermittent Fasting + Low Carb + Calorie Deficit

660 g Chicken Nutrient Stew ~ 569 calories, 72.74 g protein
[Chicken, Sweet Potato, Campari Tomatoes, Broccoli, Carrots, Cauliflower, Spinach, Kale, Black Beans]

2 oz Avocado ~ 91 calories, 1 g protein

198 g Center Cut Sirloin ~ 260 calories, 43.5 g protein

Heart of Palm & Green Beans ~ 150 calories, 2 g protein

Olive Oil ~ 45 calories


TOTAL ~ 1,115 calories, 119.24 g protein

Supplements: Multivitamin + Omega Oil

Energy Level: Very Alert

Workout: Lower B

*Walking Lunge 2x8 (25 lb DBs)
1/10 effort

*Romanian Deadlift 2x8 (115 lbs)
1/10 effort

Squat 1x9 (115 lbs)
1/10 effort

Glute Bridge 1x11 (85 lbs)
2/10 effort

*Calf Raise 1x16 (115 lbs)
1/10 effort

#Hanging Leg Raise 1x15 (Bodyweight)
8/10 effort


Notes:
I had to break my fast 2 hours early today due to timing, but it's not a huge deal.