My wife actually got a desk treadmill last week, and got in 10k steps before lunch today. Something to consider.
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I can vouch for the desk treadmill.
it helps me focus when reading or writing
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Post drill conditioning:
1 mile jog 10 mins
10 min emom:
5 X 2 pump 6c Burpees & 5 X ab roll out
Gave a work to rest rate of about 40 secs work 20 secs rest, hard pace, wanted to drop reps early on, but didn’t. Threw this out on the fly, trying to make sure I don’t get too taxed in legs and back - deadlifts tomorrow (with back and chest - but chest is only secondary pumping so if that’s impacted then who cares).
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My immediate thought was how could you walk whilst sitting…Then I googled it and felt stupid. I’ve got a treadmill, looks like I could fashion something to attach to it that creates a bench I could work off. Might be an idea for the future, right now I can’t access the treadmill so I’ll pick up on the post meal walk.
That’s interesting that it’s not distracting, just heard someone reviewing one who had ADHD and said this actually helped with focus.
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Firstly my blood pressure and pulse from this morning:
Just noticed now I uploaded how awful that pic is, BP 107/59 HR 57.
Pleased with that, particularly the pulse, it’s something that usually runs on the higher end for me, improvements all round, probably from losing weight, the fun part will be keeping them whilst gaining back weight! (199 this morning again)
FM w3 d4 - deads (rom progression)
Conditioning:
Emom alternative rounds
- 5 X chin up, 5 X push up, 5 X squat - all very controlled.
- 24kg KB x 15 swings & 10 X hands back raises
Group 1 was about 25-30 seconds of work so nice and easy, group 2 was about 40-45 seconds of work with a lot of bracing and was a good pairing of blowing hard against the going easy. Wanted this to not be a max effort session, like to keep the conditioning lighter on deadlift days, it’s a lift I really want to improve drastically this year.
Deads on 2 bumpers: 60, 100, 120, 140, 160kg x some, 180kg x 4 - decent rest back to floor level 180kg x 1
Well that was disappointing, went up in height compared to last week and lost a rep. Wasn’t sure if I’m just not good at pulling from height, and better off floor, that single was a test… That proved absolutely nothing apart from the fact I’m already fatigued. I’ll chalk it up to the dieting, and run it straight from the floor for next week and assess, if I can pull 4/5 off the floor I’ll need to think about what to do next, if not I’ll keep the height/weight for a few weeks and start progressing once I’m back to gaining.
Belt needs adjusting (probably also not helping the deads), a great sign for the fat loss, and a minor irritation - lever belts!
Gs1:
Lat pulldown: 90kg x 10 x 3 sets
Squeeze DB press: 30kg x 12 x 3 sets
Handa back raise with hold: 12 x 3 sets
Dips: 10, 12, 15
That GS felt fantastic, kept everything very controlled, lots of MMC, right weight selection.
Gs2:
Chest supported DB row: 30kg x 12, 12
Inc DB press: 30kg X 10, 12
Plank: x 2
Cable rope overhead ext: 40kg x 15, 12
Another solid GS, felt like a productive session despite the deadlift.
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Also worth noting the Casein arrived today before my first shake (around 1130) it’s now 4pm and 60g of that (48g ish of protein) and 25g of hbcd are all I’ve had and hunger has not even crossed my mind, I doubt very much that has anything to do with placebo effect (it was a thinner consistency so in my head I’d already doubted if it would feel better) @T3hPwnisher thank you, you’ve almost certainly made this easier and hopefully with even better results.
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Hell yeah brother! So good to hear. Things make so much sense to me now too. I remember when you originally asked me about hunger during the famines and I thought “Hunger really shouldn’t be an issue”. It’s amazing how these seemingly small details can have such a big impact.
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Yup small detail massive impact, just had a scoop of whey (because it’s PWO and will have regular shake in a bit) almost immediately hungry, funny how food itself can trigger hunger!
Funny if I can do this without very high levels of hunger then I can see me doing it a few times a year just for keeping on top of the bf levels, whereas last week I was thinking, two weeks might be the maximum and that’s going to take serious willpower.
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Absolutely. It’s why I’ve fallen into regularly scheduled famines. It’s a great “reset” after some hard and heavy eating, and it really primes the body, AND, after a long time spent feasting, it’s honestly a break. Not a matter of willpower at all: you’re simply not hungry, and you’re just using the protein to spare that muscle you built.
But food triggering hunger is a legit thing. Processed food companies pull that trick on us on purpose by pairing salt, sweet and fat all together: something that NEVER exists in nature. That’s the recipe for hyper palatability, and it’s why there are some foods that, once you start, you just eat until it’s gone. Whey ISN’T that, no, but it is such a pure straight shot of protein that it’s bound to trigger an insulin response that signals to the body “more please!”
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Yup, know that feeling from the past, and I suspect when I return to eating to gain, given my switch to eating like an actual grown up - someone who avoids food-esque science experiments and aims to gain healthfulness as well as macronutrients, I’ll appreciate some pit stops that reset me. Gaining is easy when a pizza can cover half your daily calories and you can be hungry again within a couple of hours, less so when eating meat, eggs, veg and oats!
At least the “food” and "health"care industries are booming 
Yup makes sense again.
Thanks for all the assistance and checking back in, I know you’re in a particularly busy spell right now so means a lot that you’re taking time to help.
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“Self-licking ice cream cone”, haha. Sell you the food that makes you sick, then sell you the drugs to recover so you can keep eating the food. And the final step is to demonize the food that is actually REAL food. Captain Crunch is part of a complete breakfast, steak and eggs will give you colon cancer and a heart attack. How do we believe this? Haha.
And more than happy to check in dude. You’re such a positive force here: I don’t ever want that to go away.
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So you’re saying I should eat more pizza. 
Long ago when I was deliberately dieting down for leanness (why??), I lost weight eating hot fudge malted shakes, pizza, and taco bell burritos. I found the best cost per calorie ratio, and then just dialed everything in.
It was the only time I ever rigorously tracked my calories. I was relying on the consistency of fast food products and assuming their nutrition information was approximately true. Real food is so much more variable.
Self delusions, sure it started off with ignorance, but there shouldn’t be many people left who genuinely think processed junk has any benefits over whole natural foods (although as per the discussions in Dani’s thread even those are tainted by modern high yield low quality outputs). Or maybe I’m just naive in that thought?
That’s an honour, appreciate that very much, I’d like to think I’m able to contribute something, this community is genuinely awesome!
And I’m sure you already know but I’ll state the obvious, your positive influence here is massive, you’ve directly impacted me, my training and my eating on numerous occasions, always for the good and I know that applies to countless others!
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I know this was tongue in cheek, but honestly it has a place for gaining, for a certain population, young very skinny boys who find it extremely hard to gain weight and have a high level of activity/physical job.
I used calorie dense food to gain when I struggled for years (started at 151lbs), the problem is when you develop eating patterns that outlive their use, you need to make sure you realise it. For me that’s now, no longer work an active job, getting older, gain fat a bit easier, health markers look a bit worse etc. I can still gain but just need to make sure I’m tighter and years of eating junk have gradually built my ability to eat big, so now eating big and healthy is easier.
Yup had a fat ex that did this, very easy to track calories when you’re just eating microwave meals three times 500 cal microwave meals a day, dead cheap, dead simple and effective if all you care about is losing weight. You’re version was a little more in-depth with macros.
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This is a really good point.
I currently have a lot of very healthy eating (and cooking) habits, which took years to develop. Although I am focused on gaining, I’m trying to do it without compromising any of that. Probably explains why it’s a bit harder this go-around.
So, before, I was actually eating a large pizza nightly, and large sub sandwiches for lunch. Used McCallum’s “Get Big Drink”. Mixed half-and-half with ginger ale and drank that. Drank a container of condensed milk mixed with tea almost daily. I even tried one of the Saxon brother’s recipes: guinness, genever/gin and an egg.
Putting down a lot of food, but not making a dent in the scale. I actually appreciate that my maintenance calories have gone down as I got older.
Since I guess there’s no direct equivalent for half-and-half, I found this:
It’s known as “half cream”, but isn’t that easy to find.
In practice, if I’m using a US recipe that calls for it, I use a 2:1 mix of “single cream” and “full fat milk.”
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@T3hPwnisher
I would like to believe this but then I just stand in the grocery store in the health food section and see all those high protein chocolate bars and cookies. It is just plain ridiculous. Once you remove the goggles and see it for yourself you realise how
Upside down is. Cereal adverts are definitely the worst. They talk about being part of a nutritious breakfast or talk about high fibre. No one mentions the sugar content or the fact that the only protein you are getting is from the milk and even that is an incomplete amino profile.
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That’s me now, when I get back to it it’ll mainly focus around eggs, nuts, meat, evoo, avocados, some cheese, legumes, oats and potatoes.
Lunch might look like 6x large eggs scrambled and cooked with EVOO with an avocado and some cheese, an easy healthy 1000 cals. 100g of walnuts in a day - 700 calories, 2 X 50g protein shakes, 400 cals. 2100 cals just from my lunch and snacks (without even counting or weighing).
It’s just about finding those things that are quick, calorie dense, easy, palatable, and healthy.
For the fruit and veg side of the equation breakfast usually focuses on the fruit side of things; overnight oats with raspberries and cinnamon, or hot porridge with goji berries, raisins, banana and cinnamon. Dinner focuses on the veggies, lots of tomato base stuff with added veg or even if it’s curry theres fresh onion, garlic, often ginger, make the rice egg fried and throw some peas in there, beans & chickpea/garbanzo beans etc. that’s my rough structure anyway - fairly staple meals that the family can eat that I can just adjust slightly to gain, maintain or lose and all pretty healthy.
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Yea that’s true, I guess I just assume if people mean healthy they mean food that’s actually made from single ingredients in a kitchen, (with the general intention to be healthy, not like a homemade cake with single ingredients) not in a lab… But people like to think they can have their cake and eat it, literally, and marketing loves to play on that and we end up with people who are self-deluded and thinking they’re being healthy by choosing the “high protein” birthday cake bar. Not that I’m even adverse to using those things strategically, just not frequently or pretending that it’s a legitimate source of nutrition.
Absolutely ubiquitous now, cereal is synonymous with breakfast, they’re virtually interchangeable.
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Dude, this means so much! Thanks so much for saying it.
Along with this, something someone pointed out is that, if there is just one tiny walled in section of your grocery store labeled “health food”, what does that mean about the REST of the food in the store? Haha. But I was a TOTAL sucker for junk health food. I spent SO much money in those sections. P.T. Barnum was right: there’s one born every minute, and there are SO many opportunistic companies out there willing to make a buck to sell you a paleo brownie. And yeah, the tying together of cereal and pastries to breakfast is so insane. Watching people struggle with “what do I eat for breakfast” and seeing them look aghast when you answer with “meat”. Or when Dan John says “A salad”. A salad for breakfast, taboo. Pancakes for dinner? Winning. Go us, haha.
I just wrote about this in my blog: when you get your nutrition really dialed in, your “failures” are other people’s successes. These days, “cheating” would be a protein bar for me. In 2019, I was eating 4 of those a day AS a “solid nutrition plan”, haha.
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About to shower, eat dinner and head out for a few hours, thought I’d squeeze a quick conditioning session:
Emom (what else):
6c Burpees x 10 x 5 sets (fatigue hit hard here)
Bw squats x 10 x 3 sets (recovery)
6c Burpees x 10 x 2 sets
BW squats x 10 x 1 set
6c Burpees x 10 x 2 sets
BW squats x 10 x 1 set
6c Burpees x 10 x 1 set
100 Burpees and 50 bw squats in 15 mins, sweating!
Also third day in a row of getting some walking done.
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