3/6/2022
Calories: 2095
Could not hold the intermittent fast so had a cup and a half of cottage cheese, so went over today.
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3/6/2022
Calories: 2095
Could not hold the intermittent fast so had a cup and a half of cottage cheese, so went over today.
3/7/2022
Morning Weight: 189.2@20.8
Probably the salt intake was a little high yesterday. Except for the cottage cheese i did not deviate, so I don't think I did any damage.
Hows your thyroid? Are all your health makers good to go?
Just curious cause you're putting in good work and should be burning more body fat.
I doubt the bf scale is capturing it precisely. Plainly my body does not look the same and the bf has hardly moved.Quote:
Originally Posted by Altered Beast
3/7/2022
Calories: 1900
3/8/2022
Morning Weight: 188.2@20.6%
3/8/2022
Calories 2087
3/9/2022
Morning weight:
188@20.6
Seems like there is a line in the sand. If the calories are below 2000 and I keep the intermittent fast there is consistent drifting down of the weight. In any event we are consistently posting lower highs and lower lows so going in the right direction. Got to break below 187 by April 1st. That has to happen.
3/9/2022
#1
Deadlift
135X10
185X10
225X10
275X10
315X8
365X1
315X5,5,4
#2
Bench
135X10
155X10
185X9
205X3
225X1
195X4,4,3,3,3
2 minute rest
Notes:
I'm torn between being so weak and accepting that I'm 61. So far I'm just not able to roll over. And right now no pain on the shoulders.
3/9/2022
Calories: 2010
Made some Cottage Cheese patties today. It was 2 cups cottage cheese, a cup of flour, 4 egg whites instead of 2 eggs , teaspoon baking powder. Called for salt but I skipped it, made 5 patties. In the non stick skillet with some cooking spray. Was pretty good, took it to dark brown on both sides so it was crispy. It was really like a bread with cheese in it. It could have used the salt. 170 calories each 16 grams of protein.
3/10/2022
Morning weight: 188@20.5%
Slowly drifting in the right direction. Come April I'll add the after dinner, no excuses walk.
NO EXCUSES! Love it!
3/10/2022
Calories: 2161
It was a long day and I got home late chopped up onions and made up the Turkey onion burgers. And then I was too tired to prep anything else and ate what I had and wound up goin a little bit over. And I'm not pushing fluids. We'll have some caffeine free tea now to push something down. We'll do better tomorrow.
3/11/2022
Morning weight: 187.8@20.6
3/11/2022
#1
Pullups
BWX5
10lbsX4X6sets
#2
T-bar Rows
120X10
130X10
140X10
150X7X5sets
Curls
85X6,6,5,5,4
Overhead Press
65X10
85X10
105X7,7,5,5,5
Tricep Extension Barbell
75X8,8,8,8,11
2 minute rest
Stronger today. Finally!!!
3 scoops vanilla whey
1 cup crushed ice
1 cup water
in the blender
300 calories
54 grams protein
it went down, I need to add this to get the protein and keep the calories down.
Oh man that shake is not working
no more whey for me.
3/11/22
Calories:1968
3/12/22
Morning weight: 188.2@20.8%
I don't really know how the BF scale can be reading that high. Looking at my chest this morning and it looks huge. Not that I'm really lean or anything, but I've definitely put on some serious size and to look at what the BF scale is saying I've lost muscle and there's just no way.
I was busy yesterday and was distracted and hadn't eaten much and very little protein and so tried to push the Whey, man I did not feel good after that. I'm done trying. I just have to cook more lean protein and get it from real food.
Going to drop the calories to 1900 for the next 3 weeks. I think with work having ramped up I'm more sedentary than I was. I'll get more active once the weather breaks.
I need to add cardio at some point.
Ok so I set up the meal plan for 1900 calories and I'll get the protein requirement by adding a cup of cottage cheese daily. That's it let's see what happens in the next 10 days.
3/12/2022
Calories 1912 Protein 118 grams
3/13/2022
187.8@20.6
3/13/3033
Squat
135X10
185X10
225X10
275X11,9,8
Calve raise on LP machine
320X25
Notes:
Felt dizzy after the Squats and so cut the workout short. Came home had some carbs and felt better. Going to pick up some oranges, in case I'm low on potassium.
Talking the rest of the day off, will bench after work tomorrow.
Hmmm the orange made me feel better almost immediately.
3/14/2022
Morning weight: 189.2@20.9
Going nowhere fast. Will get back on it today.
3/14/2022
Bench
135X8
155x6
175X4
195X4
215X2
195X4,4,3
Make up bench press workout. Should be enough to get me back on it on Friday.
Yesterday calories: 2018
Morning weight: 188.2@20.7
It's crunch time. I need to post below 187 by April 1st. Next 10 days got to get on it!!!
Calories: 1942
Let's see if we can string 10 days together.
3/16/2022
Morning Weight: 188.2@20.8%
#1
Deadlift
135X10
185X10
225X10
275X10
315X9,6,4,5
3 minute rest working sets
#2
Pullups
BWX6
10lbsX4
25lbsX2X8sets
T-bar
95lbs on bar X 20X4sets
Curls
90X4,3X5sets,5,3.
2 minute rest
Notes:
Thought about one more set on the deadlifts, but thought that was a good enough effort and better to leave well enough alone. Deliberately sandbagged on the Pullups and Curls. I just want to get reps with the heavier weight without any strain.
Yesterday calories: 1937
Morning Weight: 188@20.6%
Just got to stay on it.
3/18/2022
Yesterday calories: 1968 Protein: 127 grams
Morning weight: 188@20.4%
Due to the way the 4th falls this year and the staff schedule at work, I'll have a vacation on 6/29. Thinking beach vacation, so need to hit the target BF by then.
Recently I've gained better discipline at keeping it under 2000 calories and getting the protein over 110 grams, I think that will do fine. If I need to accelerate things, mid April I'll just add some running/walking to the mix.
One thing I do not want to do is drop the load on the weights. My structure is getting used to the load at the current levels and I want to keep it there to further condition the structure, because I think I have another level of strength if I just bake here for a while and grab reps.
Anyway that's the plan.
3/18/2022
#1
Bench
135X10
155X10
185X8,5,4,3,3,3,4
#2
Overhead Press
65X10
85X10
105X9,7,5,5,5
Barbell Tricep Extension
75X8,8,10,7
Superset with:
Bent over lateral raise
15X28,19,16,16
Notes:
Little bit of a reset on the Bench. I want to stay with 185 as the top set till I get 10 reps so that I have the 3 warmup sets of 10 and then get to climbing with 5lb increments around 5X5.
It's a little tougher when the overhead press falls on the same day as the Bench.
Right now with the Overhead Press I want to stay with the 105 and grab reps and increase the bar speed.
On the Bent over lateral raises as I would go through the reps the right shoulder would start clicking. I think I have an imbalance there and I really need to include these to work on it.
Keep up the Great Work!
Good work in here!
3/19/2022
Yesterday calories: 1991
Morning weight: 188.2@20.6
Weight has been stable. I'm noticing that I retain water when I supplement the protein with the cottage cheese. 3 servings is a lot of sodium.
Since the weight isn't coming off as fast as I would like, I thought about cutting calories more. But I don't want to. I'm struggling to get 110 grams of protein a day as is so, I would rather solve the problem by adding miles either walking or running to the program. I think with work having ramped up I'm simply not active enough and I'm not getting any aerobics in anyway and I need to. I did get a walk in this past Wed, the weather will break here soon so it can be more regular.
I've made that mistake before of cutting calories too much and reducing the weight lifted and all that results in is less muscle. Despite what the scale says I keep looking better so got to stick with the program.
I'd rather solve the problem that way.
I think your plan is pretty solid. 2 shakes with 2 scopes of whey would give you 90 grams of protein. You could also get some Uniliver tabs or amino tablets to help make the difference if food and convenience ar issues.
Edit: this is pirate nutrition advice “arrrrr”
I've tried multiple times on the Whey, I'm intolerant. What I really need to do is cook more lean protein.Quote:
Originally Posted by Cellardweller
Yesterday calories: 2116
At the end of the day I was tired and hungry and had a romaine lettuce sandwich, which put me over.
3/20/22
Morning weight: 187.8@20.5%
Sleep: Went to bed at 9:30 and woke after 5, so that's pretty good. Definitely getting along better with the daylight saving time. Just got to force myself to bed at a consistent time now.
Saw a guy yesterday at work hadn't seen since before the pandemic. He's lost over 75 lbs. The biggest thing was the change to his face. I definitely like how my face looks when I'm leaner. Another little bit of motivation. Still focused on breaking 187 by 4/1. Warm out today will grab a walk for sure.
Pretty happy with the amount of size I put on and if I just grab more reps I should add a little more but it's plenty if I can retain it.
That's the biggest thing this year is to exert the discipline on all fronts. Strength, size, lean and conditioning.
3/20/2022
Squat
135X10
185X10
225X10
275X12
295X5,5,5,5,4
Calve Raise on LP machine
330X16,16,14,14
Hammer Abd Crunch
120X12,7,4,4
3 minute rest on the Squat working sets.
The plan was to stay at 275, but when I got 12 I was like high rep squats suck, so went up a little.
Next thing you know, it’s 295x12
3/20/2022
#2
Pullups
BWX7
10lbsX5
25lbsX3,3,3,2X5sets
T-bar Rows
120X15,15,15,12,12
Curls
90X5,4,4,5,4,4
2 minute rest
Gonna walk later.