Day one of operation fatty.
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Thatās a lot of protein! How much calories does this total to?
Target 2500. When Iām tracking I aim to be within 100cals.
I actually thought it was short on protein and high on carbs, if I can figure out how to make it sustainable Iāll probably aim to up fat and protein and cut some carbs for the new year.
That takes some discipline man. I tried tracking for a while but couldnāt keep it up. Is 2500 cal a surplus for you?
Itās about maintenance for me. When I first started again, about August last year, I tracked consistently and religiously for about 6 months. Lost a lot of weight, got a lot stronger. Worked so well I stopped doing it.
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Yeah, it can be mentally exhausting at times. So youāre planning on a recomp?
Iām planning on not getting any fatter between now and Christmas. I guess you could call that a recomp, but over this timescale the result Iām looking for is ānot fatterā
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But I thought we were getting as fat as possible before transformation challengeā¦ shit! I have really screwed this up 
I was pulling too far ahead, thought Iād pause the fattening and let you catch up.
Iām giving it all I got!
I have some suitable silliness for tonight, that may take a maccydees to get through so expect a big blow out tomorrow.
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Well we wonāt dicuss what happened on my nutrition front Friday. It was ugly, thatās why I stopped logging food a long time ago.
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Nutrition for today:
I talked myself out of maccydees, only to get home and regret it when I found my better half had somehow gone through 2L of milk in a day. So the above is only mostly accurate.
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Work for today:
Bench: 8 x 3 @ 80kg ss Pull ups
Seated press 8 x 3 @ 50kg ss. Pull ups
Lat pull down 5 x 10 ss. Bradford press
Squat: work up to 80kg x 20
Then 65kg x 25
Notes:
- Absolutely exhausted coming into this, think I had a few minute catnap on little manās bed this evening before this.
- This workout was definitely brought to you by the unfortunate sight of myself on CCTV earlier and the realisation that my forehead gainz are considerably more impressive than any others. Definitely lit a bit of a fire.
- I did promise @ChickenLittle a bit of silliness, but the 20 repper was unplanned.
- Sessions like today remind me that when Iām designing programs, I need to stick to the basics. 3-4 āthingsā max, done with intensity and each with one clear focus and aim.
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Is your head growing or are you losing hair???
This is important.
Iām beginning to think there is a good reason CT wrote SGSS with four upper body lifts plus one extra that could be changed occasionally. Iāve been doing eight lifts if you count arms and my excitement about training is fading. Might be time to pick my favorites and put everything into them.
I keep having to fight my inner bodybuilder. I still think i need to do flat bench, incline, OHP to get full pec and delt development. The optimistic side of me is saying āIf you can rep the 100s on DB incline then your chest and delts will grow accordingly.ā
Wow! That looks pretty serious to me.
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There I fixed that for you 
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My hair is running away from my face. Iāve always had a high hairline, so Iāve managed to convince myself for years that itās not receding.
I have a similar but different problem. I believe I need to use at least 2 different rep ranges for every muscle group to grow āoptimallyā and I need to use all of them at least once every microcycle.
@ChickenLittle @simo74, yes that was stupid. Some days I just have a need to challenge myself, some days I just need to get in, drag my ass round the gym and fuck off. I donāt really have any bright ideas on how to program for that, so I just end up doing this kind of thing.
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