I usually do a shake when I wake up, then food 3 hours later. Hitting one before bed is easy too.Quote:
Originally Posted by Buckfever
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I usually do a shake when I wake up, then food 3 hours later. Hitting one before bed is easy too.Quote:
Originally Posted by Buckfever
1/9/2022
Squat
135X10
185X10
225X8
245X4X4sets
185X13 Wind was limiting factor
Calve raise on LP machine
260X21,21,20,16
Superset with
Hammer abd Crunch
75X20,15,10,11
2 minute rest
1/9/2022
#2
Pullups
8,4,3X5sets
1 minute rest
T-bar Rows
102.5 on barX20,15,12,12
Curls
65X13,8,8,8
2 minute rest
I needed more rest in between the pullups.
1/10/2022
Morning weight:
190.6@21.1
I need to modify the meal plan. I need to reduce the calories slightly and I need to bump up the protein big time. I am simply not preparing enough protein so I need to up that but even with that I need to supplement. I'm going to add 2 scoops of whey starting today. I'll work on the meal plan today. I will weigh everything out just to have an idea of what that looks like going forward, in terms of portion size.
1/10/2020
So came home today and started with 2 scoops of Whey which is 36 grams of protein and then for dinner weighed out 9 ounces of cooked chicken breast a couple buns mayo heaps of broccoli, then later ice cream and pie .
And I'm at 1800 calories 113 grams of protein and I just can't eat anymore. The whey completely shut me down.
Went down to the basement hit the heavy bag a little something I haven't done in maybe 5 years. I like the idea of doing something athletic for cardio. Maybe add it down the road.
1/11/2022
Morning weight: 191.6@21.2%
Still sorting out the meal plan. Only took in 1817 calories yesterday but the macros weren't there. I reduced the portions of the desert but it still wasn't enough. I'll adjust that further today, but the fat % will still be too high. I need to switch to light mayo. I remember listening to Phil Heath talking about how he didn't like to eat. I really appreciate that now. If you're eating clean it's a lot of Fn food. It just goes to show that we eat too much junk.
I probably should eliminate the desert. But now the macros are way short on the carbs and I really like the desert an hour or so after dinner. We'll see. At least the protein is up a bit.
1/12/2022
Morning weight: 191.6@21.2%
That's 2 days in a row. Weight has stabilized. I need it to start drifting down. Yesterday calories were 2225 and protein was 115g. But the big problem with the macros is the fat. I ordered light mayo, which is what I used to use and that's an easy place to cut. I'll give it another week to see if the weight starts drifting down and if not we'll tighten the meal plan a bit more. I really don't want to have to do a cut at all, just get a very gradual drifting down from now.
Seriously considering eliminating the desert altogether to really get the macros in line.
1/12/2022
Deadlift
140X10X9sets,13
1 minute rest
1/12/2022
#2
Bench
135X10
155X10
185X5,4,4,4,4,3,3
155X9
2 minute rest
I'll be at 185 for a good long while, I'm just glad that structurally I'm handling it pretty damned well.
What if you changed the dessert to something like yogurt with a scoop of whey in it? Instead of yogurt maybe cottage cheese?
For sure that would be better. But it would be a LOT of cottage cheese. One of the benefits of the desert is it's an easy way to get calories.Quote:
Originally Posted by Cellardweller
So still working on the Meal plan and the Macros and what I've settled on for now is 2150 with the macros ~ 40:30:30 and it's not quite there but it's close. I'm going to give it 10 days and then I'll reevaluate dropping the desert.
Whey+yogurtQuote:
Originally Posted by Cellardweller
Whey+cottage cheese
Whey +frozen bananas in a blender
Vanilla whey+apple juice =apple pie
Vanilla whey+orange juice= creamsicle
Whey+pumpkin pie filling in a blender
Been thinking about this LOL
Edit:
Mix with water or milk or water and milk.
My morning shake is whey+kefir+water and sometimes Flex powder
LOL! Wow you sound like you're on some keto diet and having hardcore cravings =)Quote:
Originally Posted by Cellardweller
All good suggestions. So yesterday I went over on the calories 2400 BUT was able to get 159 grams of protein. I'm getting close to sorting this out. The light mayo comes tomorrow just that change removes 15 grams of fat. And then I'll cut down the desert and we should be good to go.Quote:
Originally Posted by Cellardweller
1/14/2022
Morning weight: 190.4@21.2%
Pullups
6,6,5,4,4,4,4
T-bar Rows
105(on bar)X23,13,11,10
Curls
70X8,8,8,6,6
From now on everything 2 minute rest.
Yesterday 1970 calories and only 117 grams of protein. I was supposed to have a protein shake with 2 scoops of whey but I literally fell asleep during traction. Handled 70lbs on the curls much better, we'll stay there for a good bit and just grab reps. Right now just want to break under 190 on the weight and then drift to 187 and keep it steady there.
At that point I want to get some blood work and see what the numbers look like at 187, with 7+ lbs of muscle.
1/14/2022
#2
Overhead Press
80X15,13,12,11,10,9,8X3sets
Plate Behind Neck tricep extension
25X20X4sets
I saw moparguy55 doing this movement and I needed something for the triceps so I stole it. Don't feel I'm missing anything now.
Oh yeah I wanted to say. German volume training is probably not that effective, except that it really teaches you the movement through repetition. I love overhead press now and it's just because I've learned the movement.
Okay so for some reason the Whey coffee shake was making me sick this afternoon....
Anyway the light Mayo came in and I decided to buy a tub of cottage cheese and I'll have a cup of that a day which adds 26 grams of protein. Macros aren't perfect but the protein is up and they're better for sure.
47 minutes of combined stretching, yesterday and today.
Actually 1.5 cups of cottage cheese solves my protein problem. That was a good suggestion by Cellardwellar!
1/15/2022
Morning weight:190.2@21%
Really wanting to see a post under 190.
1/17/2022
Yesterday on the way to the gym the bright sun triggered a migraine. So I went home and spent the day resting. I also decided to do a refeed. Took a new baseline this morning and we'll give the new meal plan 30 days starting today.
Morning weight:
191.8@21.3%
I'll get something in tonight for sure.
1/17/2022
Bench
135X10
155X10
185X6,4,4,4,3,3,4
Deadlift
(with 35s)
145X16,10,16,10,16,12,14,12
2 minute rest.
Wish I had another set of 35s for later.
1/17/2022
Calories 2133 Protein 133g
Maybe closely track it for a little bit.
1/18/2022
2064 calories, 115 grams of protein.
Wife's out of town, she made me a meatloaf. Breadcrumbs in there throwing off the macros. The tub of cottage cheese is gone. We'll have to get 2 next time that's a big help!
1/19/2022
Morning weight: 191@21.2%
Pullups
6,6,5,5,4X4sets,3,3
T-bar Rows
95X16X4sets,12X3sets
Curls
65X10,8,7,6X7sets
2 minute rest
1/19/2022
#2
Overhead Press
85X12,10X4sets,8,7X3sets,10
Plate behind neck Tricep extension
35X20,15,15,20,15,20
2 minutes rest.
Pretty much happy with how everything is going now except for the curls and the bench press. I think the curls I was using too much weight and developed a cheating movement rather than finding a groove. The bench press I'm just not sure but the movement doesn't feel right. I'm inside the rings so it's not too wide, I'm thinking that I maybe need to tuck the elbows in. I don't know I'm going to change it up on Friday, maybe go a little closer grip to force the elbows in. All I know is that on most of these movements I got a great groove going, I just got to get it so that it feels right.
I'm not a fan BUT the members mark nonfat greek yogurt is not horrible and I need the protein. It's 100 calories 6 grams of carbs and 18 grams of protein.
I'm such a pussy, life would be so much easier if I just gave up the desert.
Calories: 2090
Protein: 104 grams
Last night and today:
42 minutes of traction
12.5 minutes of neck hanging
3 minutes 90 degree door jam stretch
I just want to stay on this thing for 30 days and burn in the habit.
Was working on bench press form with just the bar this evening. I'm going to start over on Friday.
1/20/22
Morning weight:
190.6@21.2%
What the scale doesn't show but the mirror does - I definitely look bigger!!!
And even with the slight deficit I'm eating enough to put on some more size. Especially on the legs, I need to start hammering the Squats!
182 ripped by the summer, that's the goal!
Calories: 2200 Protein: 113 grams
Wife came back from work travel with chocolate mouse cake, so guessing a bit on the calories, protein is right though.
1/21/2022
Morning weight: 190.6@21%
Squat
135X10
185X10
225X10
245X7
275X3X3sets
225X10
Hammer Abd Crunch
85X16,14,10,9
Superset with
Calve press on LP machine
270X25,20,16,20
2 minute rest
#2
Bench
135X10,10,10,8,7,8,7,7,7,5
2 minute rest
Notes:
So something hasn't felt right on the bench so I started over. First what I did was facing the bar arched my back and retracted my shoulders and brought my arms up below the point of impingement and put my hands on the bar. That put me at ring finger on the ring so I decided that's what I'll go with. Next I got under the bar and setup and held the form and the bar path hit the J-hooks and I had a hell of a time re-racking the bar. So I brought the J hooks down a notch and they cleared the bar path no problem. After that it was just a matter of holding the setup and executing the lift. One rep at a time resetting at the top and holding the retraction and the arch. Sometimes I found the groove and it felt perfect, sometimes it did not. I need to burn that form in. In getting into the setup it became very clear to me how important the thoracic doorway stretch is because that puts you right into that retracted arched bench setup.
Squat is going good, 135 felt like there was nothing on my back. That was a good feeling!
Calories: 1900 Protein: 111 grams
Guessing a bit on the Calories again with that piece of Chocolate mouse cake.
Last night and today totals:
Traction: 28 minutes
Neck hanging: 24 minutes
Door Jam shoulder thoracic stretch: 3X1 minute
1/22/2022
Morning weight:
190@21%
Got to get under 190!!!
Pecs are screaming! That's a good sign.
Okay so trying the Whey and nonfat greek yogurt, taste is good got it in the freezer to thicken in up. I hope I can tolerate it. Last time I had whey it didn't go well. But that's 200 calories and 36 grams of protein!!!
Another little thing the Hamburger buns I was buying were on the large size at 150 calories so 2 @ 300. I just took a bread knife and cut them down by a quarter so 2 @ 225. Takes out 75 calories of carbs I don't need.
So Whey and Yogurt is a no go.
Calories : 2121 Protein: 132 grams
If you really want to cut down the calories, they sell keto buns and breadQuote:
Originally Posted by Buckfever
1/23/2022
Morning weight:
190.4@21%
Pullups
7,5,4X8sets
T-bar
97.5X20,16,16,12X4sets
Curls
65X12,9,8,8,8
2 minute rest
1/23/2022
#2
Overhead Press
90X10,10,10,10,8,8,8,8,6,7
Plate Tricep extension
45X15,15,12,12
2 minute rest
Well we've plateaued on the overhead press, just grabbing reps from here.
Calories: 2130
Protein: 119 grams
Traction:18 minutes
Neck hanging stretch: 19 minutes
Door jam stretch: 1 minute