Today’s breakfast #2:
Breakfast #1 was the usual 1.5 servings of kodiak waffles served crunchy, right off the iron. (Not pictured)
Breakfast #1 was the usual 1.5 servings of kodiak waffles served crunchy, right off the iron. (Not pictured)
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Update for anyone following along:
This is the season I train for… and things are firing on all cylinders. I just got back from a week of backcountry yurt skiing. Everyday was at least 6 miles at or above 7000ft, with a 10-15lb pack, skinning and skiing from 9-4. 5000 kcals recorded on my fitbit daily.
For the duration of the trip I switched to the seefood diet; I see food, I eat it. I’ve managed to get more definition in my legs/hips than ever before, and my weight has stayed in the 189-193 range for a month or more. Very happy with body comp right now. I’m off the seefood diet now that I’m back home, and I’m at 3000kcals/day. High carb(!) for months now; at least 200g/day. I’ve reintroduced the pre-bed and midnight shakes, and swapped the carbs for fats (I was doing 40g oats, now I’m doing 15g soy lecithin and 30g nut butter)… YUM. I eliminated the morning meat (Bacon or Sausage) because the more I read about nitrates, the less inclined I am to think that daily consumption is a good thing. Trying to get more fish in.
I’ve ridden the road-bike a few more times, and done some hikes with the kid in the pack (30lbs, plus a gallon of vinegar; 2-3 miles, 1000ft vert). Just trying to keep up my metabolic output as much as possible between ski-days. I havent lifted in more than a month. I did 30 pushups with the kid on my back and I am SORE 3 days later.
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Ackward pose, necessitated by mirror, to show leg definition:
Happy with this as it’s FAR more definition in my legs than I’ve ever had… Would like more muscle (like most!)… Not as happy with the belly-line, but I have to have faith that it will evaporate with a cut. Very happy with overall conditioning combined with daily diet (3k kcals, 200+g carbs, glass of wine 4 times/wk)
I’m making progress on my current lifestyle/training regimen! After the 5th bike commute, I am now able to go further without having to stop to rest. I am riding a single speed track bike in somewhat hilly terrain, and there are a few places that I had previously ALWAYS had to stop and take a break. Yesterday I was able to get to those spots, then pick a point 100yds+ further and push on to there or beyond. Yesterday’s kcals-burned on the fitness tracker showed 4200, so I am keeping my output high, which is my real goal for the short-mid term. I’m keeping active by working my entire day on my feet, taking every opportunity to walk, briskly, to the other end of the warehouse, and chopping copious amounts of wood.
I plan to bike commute again today. Possibly do two rides today to facilitate lunch at home (and not having to carry my cooler on my back!)
Bulking update:
197 this morning, been holding steady at 195-196 for the past 3 days.
4 more weeks of bulk, then shred-time.
Lunches for today:
Last Sunday I worked legs for the first time in a month… Lunges and leg-extension. Woke up Monday feeling very sore. Went and did this all morning:
I haven’t been able to walk down stairs without major help from my arms for the past 3 days 
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199 this morning 
Fear of overbulk is real… Going to stay the course… Trust the cut.
Today’s tangram:
Carbs have been at or over 300 for the past 6 days. Fats have been marching lower. Aiming for 60g or less. I cut out daily nuts. I’m looking forward to low-carb again soon.
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Things are looking good man! Looks like you had some awesome times skiing! Definitely not my cup of tea, I’ve went cross country skiing once on a class trip and I swore I would never do it again.
Physique is looking lean man, and quad definition on point. Keep it up!
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IToday’s lunch tangram; I ran out of lettuce/spinach, so there are 2 lbs of broccoli; 2x 170g nonfat Greek yogurt with 60g rolled oats, Ceylon cinnamon, and salt; 2x 110g saffron rice with 84g chicken breast, sriracha, and teriyaki; 85g homemade meatballs (grassfed 94% lean); 100g (2slices) vollkornbrat (dark German sourdough rye with sunflower and pumpkin seeds). 3 “meals” with broccoli to munch on all day.
Today is a warehouse day, and that means I burn lots of cals… Maybe I’ll work off a little of this water I’m holding. Back day today, got a nice pump from higher reps than I normally work (15ish instead of 10ish)
199 this morning.
Super-long day with tons of work done… Fitbit says 4500 cals burned. Headed back to the warehouse again tomorrow for a few hours, so I should have another active day tomorrow as well.
I’ve skipped eggs the past 2 days; trying to keep fats as close to 50g as possible. Had to add fats to get above 25 yesterday, which meant that I Got to have a shake with lecithin, nut butter, AND coconut milk last night
Bought a house in FL today. I’ve never been in the house; just saw pics. It’s in the neighborhood where I grew up, just up the street from my parents. Looking forward to stone crab, fresh Mahi Mahi, publix subs, and grouper. Oh yeah, and conch fritters… Love me some conch fritters. And since its beach weather for 11 months/yr, I’m gonna need to get lean before our May move!
197.5 this morning:
Today’s lunches:
2x Spinach salads with meatballs
2x Siggis (170g) with rolled oats (60g), Ceylon cinnamon and salt
105g saffron rice with 55g chicken thigh & sriracha
14g macadamia nuts
3 slices (150g) vollkornbrat
20g balsamic vin. (10g olive oil)
197.5 again this morning. Still very high carbs/low fat… Trying to keep protein around 1.25g/lb, carbs 1.75-2g/lb, and fats make up the balance. Planning to switch to low-carb soon. I’m going to try a “mini-cut;” 2 weeks of restricted cals and low carb… Testing the waters as-it-were. Then followed by a 2 week mini-bulk, then either another mini, or a full-, cut, straight through until June T-ransformation deadline.
Worked legs today; leg extensions supersetted with lunges, followed by leg curls. Finished with incline-bench crunches.
Tonight is Wifey’s bday, she wants pizza/pasta… So I’m going low-cal until dinner 
198 this morning.
I’m switching to mini-cut. 2 weeks of low cals. I’m aiming for 2300. Still high carb. I have a bunch of carbs in the fridge (rice, quinoa, and potatoes), pret a manger, and I plan to switch to low carb after I finish them off. The basic formula I have for cutting at this point is cutting 1/4-1/3 off each portion size… So 2/3C siggis instead of a full cup.
This is the first time I have attempted to cut with high carb/low fat, and the first time I have really tried to keep protein at or around 30% of macros. Previously during my cuts I have eaten protein with impunity and was generally high fat/low carb, not realizing that all the extra protein was converted to glucose eventually.
I hurt my knee last night; I was breaking some metal to get it to fit in the rubbish bin and it snapped and smashed my knee. I’m hoping thwt today is the worst of it. I also feel a cold coming on… Sore throat and my head feels stuffy… On the bright side: new protein powder is delicious!! My pre-bed and midnight meals taste like a Wendy’s Frosty. Me encantaria!
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Congrats on the house purchase! Whereabouts in Florida? (if you feel comfortable disclosing)
We just vacationed in Cape Coral, and had a great time.
Thanks!! It’s in Sarasota, about 1.5 hrs north of Cape Coral…
in the middle of “church people beaches”
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195 this morning, down 5lbs from last weeks peak, and I can feel the difference already. That’s after 2 days at or around 2400kcals. Both days were pretty sedentary (under 3000 cals “burned”). Today will be the crucible: a warehouse day @ 2400kcals… I usually burn around 4500 on warehouse days, so it’ll be a significant defecit today. Here’s what I’m bringing to eat:
![image|375x500]
(upload://fbqJGzNYExLLi3bmSrzlVuidRNr.jpeg)
Will report back with scale-weight at tomorrow’s AM weigh-in.
194 this morning. I hit 4750cals burned, and 3000cals eaten yesterday. Feeling tighter than I’ve been in a few weeks. I ate a bit off of my plan tonight, due to eating at a pub with a friend (had a cheeseburger, no bun, and a salad ate 3 fries, 2 bites of kid’s Mac n cheese… But that’s practically a cheat-meal compared to my usual monk-fare)… Skipped prebed protein and midnight snack tonight in an effort to salvage the day. Watched my buddy drink 4 beers while I had water, and felt pretty damn good about it.
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192 this morning, that’s 7 lbs in 4 days… Adios water-weight!