Thought I would share my giant egg, mushroom, spinach and cheese breakfast burrito that has only 380 cal. I look forward to this thing every day I decide to make it.
3 Likes
16 July 2021
5am wake up
218.6 lb bodyweight
39.5 in waist
Power cleans 135 lb x 5 sets x 3 reps (need form work on these)
Rows 165 lb x 5, 12, 10 ( warmup more!)
As many rounds as possible in 15 min (10 rounds)
5 kb swings 70 lb
5 supine rows (name?)
Underhand rows 165 lb x 10, 7, 5
Barbel curls 65 lbx 5, 3, 2
46 min for the above
A sad attempt at running. Did intervals for a few sets 1 min on q min off and gased out. Calves were destroyed and had a terrible stich in my side so I just walked the rest. Will get there eventually.
3 Likes
17 July 2021
Forgot to post this yesterday. Slept past my alarm so was short on time.
27 min weighted walk 40 lb at 16:27 pace.
Also got a fitbit that calculates calories burned based on heartrate. It likely isnāt 100 % accurate but I donāt think anything regarding calories is. I think it is a good place to start though. I am going to try to shoot for 2500 kcal a day burned total. This time was around that. With my eating at 1500 kcal this would put me in a 1000 kcal deficit, so should be losing 2 lb a week.
2 Likes
18 July 2021
Weekly summary: lost 2.5 lb this week. This was faster than intended so I feel like I might have some room to dial it back. Started upping fiber this week and have pretty consistently hit 35 g. Got 3 servings of veggies in since I started and 2 servings of fruit. Also got a sugar free creamer recently which allows me to indulge my caffeine addiction without the extra added sugar and has dropped intake a good bit. Also found a sugar free barbecue sauce which is nice since it adds a good bit of flavor to my chicken which I usually keep bland and dry and have to swap out for other protiens regularly. This is good since I actually like that chicken is the cheapest. Only two days into the newer schedule so still yet to be seen how it will go. Pretty excited for lifting days though which feels like it may be a problem lol. Usually when I feel like this I end up doing something stupid like lifting every day so hopefully I can find a way to curb that.
Today: got in my 2500 kcal burned by 4:30 pm ish with around 4 miles walked throughout the day. I feel that was a little too easy though since only 1.2 miles was intended so I have a feeling I will likely have to bump this up once I get enough days in to know my weekly average. Still as an engineer it is always fun to geek out over new data even if it is biased.
1 Like
19 July 2021
Woken up by kidās walkie talkie going off and couldnāt get good sleep after that. Started workout at 5:30 and had to cut some stuff out.
squat 265 x 6,3,3
press 125 x 5,3,0
4 rounds in 15:40
6 reps each leg of āwalking lungesā with 115 (no room to really walk just alternate)
5 bench dips
5 burpees (with jump)
27 close push ups (failure) since I ran out of time
Here was my grind of a squat. Maybe could have gotten 1 more if I had a power rack or a spot but I canāt ditch the weight with the car behind me lol. Want to work on depth on next set. Debating on whether or not I should go up.
3 Likes
20 July 2021
5 am wakeup
Deadlift 265 x 7
rows 170 x 12, 10, 10
as many rounds as possible in 12 min
10 30 lb ball slams
5 negative towel pullups
7 rounds
then barbell curls 45 lb x 6, 7, 7 (arms were fried)
ok so they were supposed to be regular towel pullups but after the rows I couldnāt get more than 1 so I did negatives.
I am losing weight rather fast and my legs were fried from yesterday so leaving out the runs for now.
edit: Also wanted to note I am at 39 inch waist from 41 a month ago. Also down to 216.4 from 226 a month ago and 235-240 ish being my all time highest last year.
4 Likes
21 July 2021
5 am wake up
56 min weighted walk (40 lb) 3.33 mi or so
Boy am I sore from the last few days.
2 Likes
22 July 2021
5 am wakeup
squat 270 lb x 4, 3, 2
bench 195 lb x 8, 5, 5
sprints around 25 yds x 7
Really felt fatigued today and every rep was a slow grind. Going to wait it out another week but I might need to change something to recover better. We will see. Maybe making one of my squat days a light day or reducing the number of metcons for more walking? If weight loss is fast enough, I may even be able to add in more food.
1 Like
23 July 2021
Messed up today thinking I could sleep in and get this one workout in later in the day. Not doing that again. Just did chinups.
Chjnups 6,4,4
These were sad.
1 Like
24 July 2021
weight this morning was 215.2 lb. Down about 5.5 lb from two weeks ago so losing around 2-3 lb a week. Body fat is around 24% from caliper and navy test so at least 20 lb to go before I think I will change anything drastically and start doing more strength geared stuff. I am wanting it to be more around 2 lb per week so I might do another week of this and adjust if it is a little high by adding calories in slowly. Still eating around 1500 cal a day.
1 Like
26 July 2021
5 am wakeup 5:15 workout
squat
270 lb x 5
245 lb x 5
ohp
125 lb x 5
115 lb x 5
2 rounds in 14 min. (time limit was 15 min)
10 thrusters 95 lb
10 alternating lunges each leg 95 lb
10 rows 95 lb
20 pushups
I need to get my conditioning up. Thrusters and lunges absolutely wiped the floor with me. giving myself a cheat day on Sunday, changing up some exercises on the second half of the week for better recovery and trying to make sure I can work in running somehow.
1 Like
27 July 2021
Tweaked something in my shoulder/clavicle area deep and decided not to risk deadlifts today so I just focused on running.
25 min on off. 10min 47 sec on first mile.
edit:
shoulder started feeling better so I decided to give it a go on lifts
snatch grip deadlift 255 lb x 5
chinups x 7, 4, 3
And after that
Stiff leg deadlift 225 lb x 5 , 2 , 2, 5
And even later. I was really feeling it so I just kept popping in to lift.
Deadlift 295 lb x 5
29 July 2021
I guess it was from deadlifting but my foot is killing me to the point where I canāt really walk far and I didnāt want to risk rucking yesterday and squatting on it today. Just did close grip bench today.
close grip bench 155 lb x 12, 6, 3
Edit:
Later
Front squats 185 x 5,6,5,5
My legs felt like they had more but as I went I start to lean forward a lot more and canāt keep the weight in position. Need a lot of work here. Used to be really good at these.
even later
sldl 185 x 10,10,10
215 x 8
2 Likes
3 August 2021
Check in pics. Left is late June right is now. Been lifting still but trying not to do anything crazy while my foot was healing. Still have a long ways to go but I think I am close enough where I am going to bump up the food a tad and increase my lifting volume to focus on strength more.
7 Likes
excellent progress. congrats.
1 Like
Thanks man.
1 Like
Looking good bro!
1 Like
Thanks still a ways to go but I feel like I can slow down and try to pack on some strength and size now.
5 August 2021
Front squats 195 x 5,5,5,5,7
Ohp 95 x5,5,5,5,5,13
edit:
I forgot I also did a shoulder circuit with 15 lb 3 times. 10,10,12
the circuit consists of lateral raises, upright rows, and then rear delt raises back to back without rest. I did this with very little rest between the circuit and then did the set of 13 ohp a little later.
Had a minute to get back out
stiff leg deadlift 235 x 5, 5, 5, 5
snatch grip deadlift 235 x 5
chinup bw x 7,4,4
grip and ab stuff that isnāt worth mentioning
3 Likes
Hell yea man!!!
1 Like