Brant Drake's MODE Log

Training Logs
1

I’ve been interested in some of the recent eating ideas that @T3hPwnisher and @Njord have been talking about, so I’m going to give it a shot. Mostly because I want to be one of the cool kids. On to the facts.

Age - 40
Height - 6’ 4"
Weight - 265 lbs
BF - Top abs visible, don’t care beyond that for now
Clavicles - I have 2

My goals are to be big and strong for vanity’s sake. I had to take the last couple years off of lifting due to a MRSA infection and the subsequent complications, so the workouts reflect that, but I’m having a happy bounce back. For the next two years I’d like to focus on growth overall.

Monday Diet

Meal one - 4 cups black coffee, 8 whole scrambled eggs, 8 oz pulled pork, handful of blueberries, handful of walnuts - 117 g protein, 45.5 g carbs, 125 g fat, 1749 calories.

Workout - Surge before, 40 g whey shake after - 35 g protein, 35 g carbs, 2 g fat, 310 calories.

Meal two - 10 oz salmon, 1 tsp evoo, 8 oz boiled potatoes, 1 tsp grass-fed butter, lots of unsweetened iced tea - 91 g protein, 44g carbs, 68.5 g fat, 1131 calories.

Meal three - 1 lb chuck roast (uncooked weight), Veggies (carrots, onions, mushrooms, garlic), steamed peas - 100 g protein, 35 g carbs, 76 g fat, 1185 calories.

1000009988
10000099881920×2560 507 KB

Dessert - 1 triple zero yogurt - 15 g protein, 0 g carbs, 0 g fat, 60 calories.

Daily total - 358 g protein, 124.5 carbs, 271.5 g fat, 4435 calories

Workout (Chest and Back, warmup up sets not included)

1.) DB Incline Press - 15, 15, 12, 9
2.) Neutral Grip Pulldowns - 12, 12, 12, 9
3.) Flat Bench - 10, 13, 9 (upped weight) , 9
4,) T-Bar Rows - 12, 11, 10
5.) Decline Cable Flys - 15, 15, 8
6.) Straight Arm Pull Downs - 15, 17
7.) Pushups - 10, 10, 10, 10, 10 (Switched to girl pushups halfway through the 4th set because the foot was hurting)
8.) Rowing machine - 10 minutes, medium intensity

13 Likes
2

I’m in 'till death do us part. :+1:

1 Like
3

I need four characters to say IN, so here they are.

4

Appreciate the tag dude! Excited to see how this goes.

I gotta know where you got this from. All the triple zeros I have seen have like 5-7g of carbs.

5

And mine (Oikos, right?) has 90 cal.

1 Like
6

17502589207686584871031042972681
17502589207686584871031042972681235×214 9.5 KB

It does have 6g carbs.

3 Likes
7

Tuesday Diet

Meal one - 4 cups black coffee, 8 whole eggs, 8 oz pulled pork, 1 peach, 1/4 cup walnuts - 106g protein, 22g carbs, 73.5g fat, 1177 calories.

1000009999
10000099991920×1440 283 KB

Workout - Surge before, 40g whey shake after - 35g protein, 35g carbs, 2g fat, 310 calories.

Meal two - 16 oz grilled chicken thighs, chickpea and kale salad, 1 tsp evoo, decaf green tea (terrible timing with that new article) - 105g protein, 42g carbs (14 are fiber, but whatever), fat 46g, 1002 calories.

Meal three - 13 oz chuck roast (finished off the leftovers, hence the weird number), Greek salad with tomatoes, red onion, cucumber, Castelvetrano olives, feta, oregano vinaigrette - 121.5g protein, 29g carbs, 116.5g fat, 1630 calories.

I should make a post later about that salad later because I eat it pretty frequently.

Dessert - Dessert - 1 triple zero yogurt - 15g protein, 6g carbs, 0g fat, 85 calories.

Daily total - 382.5g protein, 134g carbs, 238g fat, 4208 calories

1000009994
10000099941920×2560 316 KB

1000009996
10000099961920×2560 233 KB

Workout - Legs (warmup sets not included)

Lets talk about legs. I had a MRSA infection in my right leg for the last two years, was prescribed ciprofloxacin, developed neuropathy because of it, got a chunk amputated, and now have charcot foot. If it’s kept wrapped and supported, I don’t have any issues. If I fuck it up, it feels like a bag of loose wet rocks for a few hours, so figuring out how to workout is still ongoing. If anyone has any suggestions (especially for calf exercises) I’m all ears.

1.) Stair Stepper - 20 stories
2.) Front squats - 10, 10, 9, 6
3.) Laying Hamstring Curls - 12, 12, 10, 9 - This was on a machine I had never tried before and it has a hinge around the naughty region that flexes with you. I wasn’t expecting it and didn’t like it.
4.) Leg Extensions - 15, 15, 14, drop set of 11, 5, 5
5.) Leg press - 10, 10, 10, 10 with rest pauses to get through last set. Normally I’ll walk my feet down and do calf raises as a finisher, but the foot does not like that anymore. I ordered some athletic plantar fasciitis inserts that might help. We’ll see next week.
6.) Swim - 500 yards, freestyle and backstroke

And to wrap it up, here’s an interesting article on food psychology.

7 Likes
8

Wednesday Diet

Meal one - 4 cups black coffee, 8 scrambled eggs with onions and peppers, 8 oz skirt steak, 1 banana, 1/4 cup almonds, 1 chocolate Finibar - 112g protein, 67g carbs, 92g fat, 1544 calories

Workout - Surge before, 40g whey shake after - 35g protein, 35g carbs, 2g fat, 310 calories.

Meal two - 10 oz skirt steak, Caesar salad, 1 cup cottage cheese, 1 peach, unsweetened iced tea - 94g protein, 41 g carbs, 67g fat, 1143 calories

Meal three - Chicken Salad sandwiches, 16 oz diced chicken thighs, 4 slices sunflower seed bread, 1/2 diced apple, celery, onion, lettuce, 3 tbsp avocado mayo - 115g protein, 72g carbs, 103g fat, 1675 calories

Dessert - 2 scoops Metabolic Drive, 42g protein, 6g carbs, 2g fat, 210 calories

Daily total - 395g protein, 221g carbs, 226g fat, 4498 calories

Workout - Arms

1.) Lat pull downs - 12 overhand wide grip, 12 overhand middle grip, 12 underhand middle grip, 11 underhand narrow grip
2.) Dips - 12, 12, 10, 10
3.) Lat raises - 12, 12
4.) Alternating DB curls - 20, 20, 16
5.) JM press - 12, 12, 10, 9
6.) Lat raises (again) - 12, 12
7.) Reverse curl - 15, 15, 12
8.) Rope pushdowns - 15, 15, 18

Saw a flyer in the gym for a strongman competition in September. I’m thinking about giving it a shot.

5 Likes
9

It’s been a busy weekend, so I’ll sum everything up and share a couple of thoughts for next week.

Thursday - diet and workout (an off day and I decided to eat intuitively while hitting protein goals to see what my body is telling me.)

Meal one - Black coffee, 4 eggs, 6 oz steak, 1/4 cup walnuts, 1/4 cup blueberries, 1 triple zero yogurt (with carbs)

Meal two - 6 oz steak, 2 cups greek salad, 2 tbsp sunflower butter, celery (son wanted ants on a log and it looked good. I have no regrets), 3 scoops metabolic drive, Started to feel hungry and snacky, but didn’t see anything that felt good.

Meal three - Still not hungry. Made a big charcuterie/cheese/veggie plate and snacked on it.

255g protein, 58g carbs, 160g fat, 2795 calories

Friday diet and workout - Upper body

Meal one - Black coffee, 8 eggs, bacon, 2 slices avocado toast, 2 scoops metabolic drive

Workout - Surge before, 40g whey shake after - 35g protein, 35g carbs, 2g fat, 310 calories.

Meal two - 10 oz skirt steak, “use up all the greens in the fridge before they go bad” salad, 4 oz blue cheese

Meal three - Had a dinner party for friends and a make your own pizza bar with a bunch of stuff. Snarfed down 10 oz of grilled chicken thighs before people arrived. Had 2 pizzas (recipes and breakdown in a later post, or the food porn thread. I didn’t get any good pictures, so need to remake it for this) watermelon and feta for dessert.

362g protein, 262g carbs, 219g fat, 4520 calories

Workout - Upper Body

1.) Bench - 5, 5, 3
2.) DB row - 9, 8, 6
3.) Arnold press - 10, 10, 9 (had trouble with this, right shoulder started clicking)
4.) T-Bar rows - 10, 10, 8, triple drop set for 26 reps
5.) JM press - 12, 12, 10
6.) A bunch of rear delt, rotator cuff, and shoulder prehab stuff

Saturday diet and workout - Lower body

Meal one - Black coffee, 8 egg scramble with bacon, grilled corn, and smoked tomatoes (leftover toppings from the pizzas,) 6 oz grilled chicken thigh, 1 green apple, 2 tbsp peanut butter

Workout - Surge before, 40g whey shake after - 35g protein, 35g carbs, 2g fat, 310 calories.

Meal two - 2 Arby’s double roast beef and a Fair life 42 g shake. I was on the road and behind schedule. Still worked.

Meal three - 12 oz blackened salmon, caprese salad, 2 glasses white wine

Meal four - six skittles fed to me by a four year old who really needed to go to bed, but the energy I spent making that happen cancels it out.

325g Protein, 189g Carbs, 170g Fat, 4670 Calories

Workout - Lower body

1.) SSB squats - worked up to a 3x3 set. Balance is an issue.
2.) RDLs - 5, 5, 3
3.) Leg press - 10, 10, 10, 10
4.) Leg extension - 12, 12, 10
5.) BW lunges - Theoretically a good idea, in reality I looked like a baby animal released into the wild. Luckily my ego is too big to be fragile.
6.) Swam - 500 yards

Sunday diet and workout - Off day (the heat wave is for real. I’m not cooking shit unless it’s on the grill outside)

Meal one - Black coffee, 1 tub of cottage cheese, 2 peaches, 1/4 cup almonds

Meal two - 9 oz grilled chicken thighs, 2 slices of bruschetta, unsweetened green tea

Meal three - Honeydew gazpacho, 5 oz grilled chicken thighs, 1 grilled Italian sausage, 6 oz sourdough, 1 head romaine, 2 oz shaved parm,

Kind of wanted ice cream but didn’t feel like actually doing anything about it.

203g protein, 130g carbs, 96g fat, 2310 calories

4 Likes
10

So here are the cliff notes for everyone. This averages 3900 calories per day, and 325g protein. It’s probably a bit too much, but everything feels good, so I’ll weigh myself after another week of this and tighten it up. Overall it’s pretty intuitive, and with the dips during off days it’s like a bulking version of 5/2. The big breakfasts are easy, evenings are when my appetite drops off.

Anyway, I decided to sign up for that strongman contest, so workouts are going to change.

I’ll be competing in the masters heavyweight class in the following events - Viking Press. Hercules Hold, Hoist lift, Car Deadlift, Frame, keg, and sandbag carry medley, Thor Hammer Front Hold.

I’m putting a plan together, but any tips or ideas would be appreciated.

6 Likes
11

Do you have all of the equipment that matches this? If not, what DO you have?

12

The guy who runs the event goes to my gym, and I have seen some strongman equipment tucked away.

I reached out to him saying I was interested, but have never competed before, so tomorrow morning we’re meeting at the gym to go over everything.

So I’ll have a better answer for you then.

2 Likes
13

Outstanding. Access to implements will be huge. From there, if you know the actual demands of the events (are they for max weight or max reps, how far you have to carry on the medley, how heavy things are, etc), it gets much easier to come up with a plan.

14

Say, how are you doing with that blood alcohol situation, @Brant_Drake? Is it resolved?

15

It took a few months to figure out a solution, but I haven’t had any flareups in a while.

1 Like
16

Good! What was the solution, if you don’t mind me asking. Maybe I missed it, but last time I noticed a check-in about it you were having to avoid carbs.

17

It started when my wife kept smelling booze on my breath in the morning, which initially we attributed to the fact that it was just from a wine tasting the night before, or we went out for dinner and had some cocktails. At this point I was in recovery and not lifting, so I was eating a pretty simple diet - shoot for 33/33/33, have protein, a fruit or veg, a healthy fat, and slow carb with every meal.

I felt fine, but she kept insisting I smelled, and “acting different,” so I pulled out a brethalizer from my chef kit one afternoon (that I carried around to test suspicious employees, or my self if it was and event that I did booze tastings, since one DUI can prevent you from certian job positions if the location has a liquor license) to prove her wrong.

I blew a .12.

So I gave her access to my bank accounts, grocery tracking apps, a location tracker on my phone, etc and started blowing every couple of hours just to see. It was wild how over the place it was.

When I woke up feeling good and well-rested it would be a .06. If I was acting like a dick and just wanted to go to bed in the evening it was usually .3something, I think .42 was the highest.

She’s the one who found what it might be, so I went keto right away to see what would happen. After about 4 days I was blowing zeros, and kept that for a few more days to be sure. It sucked. I was having all the textbook alcohol withdrawal symptoms. Once they cleared up I went back to normal eating, and it started creeping up again.

So more research shows that people who claim this is happening often have taken large courses of antibiotics, which makes their GI tract free real estate for yeast. I’d been on them for the last two years. We went to the doctor and they obviously didn’t believe me, and saidnit had to be secret drinking. The best way to test is to do a supervised test in a hospital where you receive a glucose solution and are observed for a few hours, but they didn’t want to do that.

So we connected with a few groups online and got a plan together. I got 3 women in my family to get a perscription for 3 weeks of fluconazole to give to me, ate pretty much nothing but meat, sauerkraut, and kimchee for a few weeks, and added undecylenic acid and NAC.

It sucked allover again at first, but was back to blowing 0.0, so kept it up for longer than seemed necessary. After 6 weeks started testing foods and no flares. I still check a few times a week, but it’s been fine.

As far as effects, I was having liver values tested every 3 months for TRT this whole time, and AST/ALT ranged from low teens to the 80-90s at the highest. I have a test in a month but the last one was normal.

3 Likes
18

They actually covered this in one of my DUI classes or rehabs - pretty common knowledge amongst the recovery crowd.

19

That’s interesting- I didn’t know that

20

You’re running with the right crowd.