That’s honestly a really solid point there. I was focused on Omega 6s and stuff, but there’s something to be said about just hormones and maltreatment of the animal in general. So fascinating to see the change you got switching from chicken to beef, and whites to whole eggs.
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That’s a very interesting n=1 on your blood results, and just observably true about mass bred meat birds, they’re like some sort of grotesque aberration of chickens, which are usually pretty light wiry creatures.
If you are what you eat has some truth to it then unhealthy chickens will likely have some impact on the health markers, funny how much industrialisation has allowed for significant advancements in feeding the masses, but changed the nature of the food we eat for the worse.
Speaking of eating poorly, had friends over last night to watch the boxing, ate a 14" pizza, was great. The joy of eating well most of the time is less of an impact when you do indulge:
Back to normal service this morning though, and this time with added beef (slow cooked so it’s a little crumbly!). Close enough to steak and eggs.
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That’s seriously wild and you’ve definitely got my interest - thanks for sharing that!
I see stuff like this a lot, and it really seems to come from nowhere. Like it’s just one of those things that has become its own self-evident truth. Also… 15% is significant on a total or LDL number… you’re nearly in statin territory even at that estimate.
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23/12/24 - PM
45M W2 B4 D16
Strength
Deficit deads: 60, 100kg x 5, 120, 140, 160, 180kg x 2
S/s
Ab rollout: 5 x 6 sets
Volume
Deficit deads: 150kg x 2 x 10 sets EMOM
Finisher
Chins: bw, 5, 10, 15, 10, 5kg x 6, bw x 16
S/s
Dips: 10, 20, 30, 35, 30, 20kg x 6, 10kg x 16
Solid session, probably could have gone a little heavier on the top set, felt good, but my form got a little squiffy on the first rep of 180, and I don’t want to string too many poor, heavy, reps together - I’m making progress no need to go stupid.
Volume was decent, felt solid.
Finisher was decent as well, just kept reps and weight the same to hopefully build a little slower and not anger the elbows, then went AMRAP for the bw set and matched it on dips.
Trained with someone else, which was a nice change of pace.
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Just posted my 2025 T-ransformation photos, thought I’d throw them up here alongside my 2024 challenge photos.
2024:
2025:
Hard to compare due to lighting and poses, But I think my relaxed upper body shot looks like I’ve gained some mass on my upper arm and got slightly tighter in the midsection. I feel like my legs have improved but that photo doesn’t show it.
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My personal experience and hypothesis supports what I’ve learned about nutrition: the body makes most of our cholesterol. I suspect the food I ate triggered a response in my body to produce more.
At 220, a 15% decrease would have left me at 185-190 but I somehow got it back down to 170. I guess I’m back on that journey now.
I had no intention of planning anything grand in terms of body comp but I might need to enter the big challenge this year…
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Agreed!
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28/12/24 - PM
Last year about this time I did a year end testing session, treating it sorta like a powerlifting meet. Decided to make this an annual thing to compare year on year, so reporting live from the Alex_UK annual powerlifting comp 2024:
Squat:
Opener: 160kg
Second: 170kg
Final: 180kg - fail
2/3 and not terrible but the video shows how annoyed I was at the miss, it was in my head again, I was out of the hole, just needed to grind it harder, slightly further forward than I’d have liked which made the head battle a loss, but just mental weakness really.
Bench:
Opener: 120kg
Second: 130kg
Final: 135kg
3/3 and a proper PR (yes not doing meet pauses - this is a cheaty fed when it comes to bench rules).
Deads:
Opener: 160kg
Second: 180kg
Final: 190kg - fail.
Really really narc’d off with this, 180kg went flipping awful and the Mrs phoned me to get me to wrap it up, none of that matter because yet again my deadlift hasn’t moved. I hate this lift so much. 2025 will not end with a sub 200kg conventional dead, 200kg plus no matter what it takes, screw deadlifts.
Edit - the reason I’m so particularly annoyed with deads, is this should have been the easiest PR of the day, I can double 180kg off a 2" deficit, yet my PR is still only 180kg, seriously frustrating.
Vids to follow.
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How long has it been since you’ve transitioned from a deficit pull to a regular pull?
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Can you double 180kg off a 2" deficit after 3 max attempts of squats, 3 max attempts at bench and 2 at deads?
The context is key.
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It features in the rotation (against bands) every 3rd week, I had it standard without bands every 3rd week last run through as well (about 2 months). I think locking in form is probably where I need to focus, that and getting more comfortable with “heavy” work so it doesn’t get in my head so much.
Deads
Awful 180kg
190kg X f
Squats
180kg X f
170kg
Bench
135kg
130kg
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Solid BP PR there. 
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This is true, a bit of venting yesterday, my deadlift is flipping awful thought - nevermind, fuel for the fire.
Cheers, was nice to get one proper PR nailed down, 3 plates in the not too distant future.
Last of the Christmas beef for breakfast, think my mum has a leg of lamb in the freezer for me so that’s going to be making an appearance in the meat rotation soon!
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Checked back in with last year’s 1rm stuff - squat 160kg (10kg up), bench 130kg (5kg up), deads 180kg (0kg increase) ohp 75kg.
Turns out I tested this over 2 days last time, so I’ll have another test of OHP, not confident any increases will happen there, but for the sake completeness and see where I am.
Not entirely terrible but definitely want more than this in a years time.
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Happy New Year’s T-nation.
Caught a crappy virus, that feels like a full blown assault on my throat and sinuses, sleep has been abysmal because of it.
Just getting the OHP test done, but the way I felt coming in I had zero expectations. Also I’ve eaten two pieces of toast and a protein shake - it’s 5pm, just not felt like moving.
OHP:
20, 40kg x 5, 50, 60kg x 2, 70, 75kg x 1, 80kg x f
60kg x 10.
I had no intention of going for 80, because it would be a stupid idea with how I feel, then I just kind of did, despite being an F it went surprisingly well, didn’t feel heavy in hands, it just stuck and hung at forehead level for what felt like an eternity, I was actually convinced at that point I could grind it up, alas it beat me, but I’m actually really happy about that attempt, I’d easily hit that fresh and not ill, this will be surpassed early next year.
Might not have pulled off an OHP PR, unlike @Cyrrex - well done, that was massive, but I’m coming for one any day now!
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I mean, based on my unscientific observations of the unwashed masses, your presses are fine. 60x10 isn’t a thing many can do.
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You sure know how to make a guy feel special!
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It’s my job to keep you humble.
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I’m always humbled by your 3x bw OHP at 70 years old.
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Very cool idea as an annual thing!
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