one down. some more to go. great job today! keep going.
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If it makes you feel any better - crawls suck at ~220lbs in a commercial gym too, and yeah people still looked at me weird.
You will - I felt that it wasnāt going to happen for me, until it did. Thibbs assured me and a handful of other trainees that we would adapt and he was right. Still sucked, but was able to manage.
Solid work today.
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I might try going when it is quieter. I have to hog the equipment a little to do the workout. Not too bad though. The waiters work into dB pressing might be easier to do . I can do full range with DBs too .
I bought some magnesium bisglycinatet for good assumption. I have zinc and chromium already. I am trying to optimize my minerals too.
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You mentioned previously that youāre eating canned food vs fresh because you are short on funds.
Trying to optimize minerals while eating canned food is like pumping premium gas into a car with no engine.
There isnāt anything inherently wrong with canned food, but as youāve observed: you have less control of the variables when someone ELSE prepares it vs when you do it.
If I were the prioritize spending toward my goals here, optimizing minerals would be on the low end.
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I hear you . Itās sg to speak to my doctor about.
I bought some egg whites again slightly cheaper in a different supermarket.
I have got a lot of fresh carrots and organic apples i.e. off friendsā trees, fresh ginger.
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Thank you for the advice . I got the protein spot on today . My goal weight X 2 roughly 150 g without the vegetable protein.
Even with eating 400 cals of bread rolls.
Many thanks QuadQueen
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Tried egg whites 100 g plus 1 scoop of protein. It worked out really well.
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Nice job hitting your protein goal! Keep it up.
If youāre really trying to optimize nutrients - focus on the veggies and lean proteins for this. Fruit is okay, but when trying to lose weight and balance blood sugar, sticking with lower sugar choices like the berries, is going to be better than bananas every day of the week and twice on Sunday. I would also suggest to limiting fruit to 2 servings per day in favor of veggies.
Keep making daily small changes/improvements. Youāll get there!!
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Tuesday 29 November 2022
260.1lb evening weight
258.6 lb morning weight
Sleep 7 .5 hours
100 g egg white 1 scoop protein 35 g waffle
45 g protein 330 cals
100 g egg white waffle (second for convenience)
2 cups of coffee
14, 653 steps so far.
2 bowls Potato soup homemade
Powertwister 2 sets of 90 gold with 5.5kg assistance 7 reps plus 10 reps low quality reps for most part
Few Brazil nuts
Handful of almonds
Small bowl of organic raspberries
3 1/2 chicken goujons Aldi
Bowl of vegetables
Roughly 1500 calories
Evening weight today 260.0 18 stone 8 exactly.
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Bw down a few pound but suspect batteries low in scales, as different readings, unless I just stepped back on too soon.
Breakfast
Egg white with protein waffle
Coffee
CT METCON FOR MUSCLE
WORKOUT 2 lots of substitution
Used 188 kg X 2 X 5 on trap plus sled
With 110 kg too much weight had to drop to 60 kg for the circuit excluding weight of sled due to AstroTurf surface.
Sled is also not the best . You have to push from a very low stance, otherwise it rises up .
I have used sleds a far bit, the surface makes a big difference. Their previous surface was easier requiring many more plates
Leg curls plus leg extensions all upstairs.
Did kB swings plus dB Romanian deadlifts in circuit
22kg dumbbells then 20 kg, 16 kg for swings.
30 kg dB for goblet hold but knee felt dodgy so quit at 22 s
Far from full adherence but worked reasonably well.
Knackered at end. Did think my egg white waffle was at risk.
Trap bar worked well instead of squat. Not a confident squatter esp. with metcon.
Plus I have doing trap bar deadlifts for a few weeks already. Felt easy today. Second set was obviously harder though but had more in the tank.
Hopefully my max has risen.
Few Brazil nuts for cholesterol prevention
Handful of almonds 200
Sausage casserole 2 bowls not sure of cals
1 butterscotch scone 250 calories ouch
Steak v few roasted potatoes and medley vegetables low calorie 260 cals for meat
Roughly 150 veg
About 1000 with casserole
Perhaps 1600 calories
Took supplementsā¦
Didnāt get time to walk steps today . Circa 2,000 plus moving about house in the evening.
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Are you weighing yourself first thing in the morning, right after the dayās first piss? That will be your most stable (and accurate) weight reading, but yes the batteries are suspect as well.
I wouldnāt expect to get much (if any) stronger in a deficit. It can happen, but itās not super likely. Lifting heavy helps retain that strength.
Solid work.
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I have got strong deficits before, so I am hopeful. No Biggie though. I will get some new batteries soon.
Yes thatās when Iām weighing in the morning.
Cheers Andrew
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261.7 lb on my gfās scales evening weight.
Nearly two pounds heavier than my scales
260.4 lb in the morning
18 stone 6.6 on my scales rounded to
258 pound. Sounds feasible
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wait till you go to the DR 
While overall I 100% agree with @Andrewgen_Receptors here, you actually will probably find some increase in deadlifts. Dropping weight tends to make your leverages better (for us very fat guys), and allows a much better pulling position from the start, leading to some better deadlifts. Nice little benefit to keep you happyā¦as the rest of your lifts drop lol
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what about the Powertwister?
thatās one of his goals
I have not the faintest idea. Never used a power twister, never even heard of one outside of this log.
That being said, I will also say this. People like to say on here that itās impossible to get big and strong while losing weight. Up until I got āeducatedā, we just called that getting in shape.
@decimation bust your ass in the gym and the weight room, and you will be happy with the results. If you arenāt a super advanced lifter, you honestly have a pretty solid shot of still improving your lifts while dropping weight. And even if you only maintain, the same lift is much more impressive at a lower bodyweight, so your relative strength will have skyrocketed
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Powertwister is mostly progressing as it should . On course to bend the next level up or at least be working with it, early next year. Almost no-one closes that one fresh out the packet. There may be some but not many , normally much bigger guys than me.
Did X 5.5kg X 10 but reps not great
Did X 5.0 kg X 9 the session before.
I train every few 3 to 4 days with them for a single set of projected 10 reps. But yes the weight loss plus energy levels is making training a little harder.
Mexican rice. 376 calories
Bowl of vegetables 100 cals
13.37 3 small chicken bowls in batter
Plus tikka chicken bites
Should have refused really . Ate no chips ( pommes frites).
Small bowl of organic raspberries
Few Brazil nuts
Small handful of almonds
3 egg protein shake omelette
100 cal shake plus
68 cal per egg 204 cal
304 cal
2 very small chocolate chip oat protein balls
Not the healthiest . Too much sugar.
Printed off workout difficult to read on phone
12, 000 plus steps 1 , 105 calories
Powertwister 90 gold plus 5 kg assistance 9 reps . Rep quality higher than last time.
Ouuch two pieces of toast 200 cal
And a coffee 25 cal
Evening weight 18.7.8 stone
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Evening eight 18 stone 7 .8
Morning weight 18 stone 7 259 lb.
Sleep 5 h 28 min
Too low obviously. Will have to go to bed by 8 .00 pm to sleep by 9.00 for full 8 hours. Last hour of deep sleep is very important.
Breakfast 3 egg protein omelette.
Circa 204 + 100 = 304
2 cup of coffee plus a banana= 150 cal
LUNCH
2 TOAST 200 CALS
Small bowl of pasta in tomato sauce
3 small choc chip protein balls with oats
Choco chip with oats few almonds
2 Brazil nuts
Small handful of almonds
4 slices of beef 50 Calās slim beef
Two beef burgers no bread
Gym workout am
METCON FOR MUSCLE WORKOUT 3
The printed put sheet version worked much better than reading it off my phone
Knee is hurting a little probably from cold .
It still went quite badly
I used for old weights to calculate my working weights . I could barely shrug 100 kg.
Ending up using 50 kg for Snatch grip pulls
60 and 70 kg for the rows . Did normal barbell rows to belly or a bit higher.
Used 22.5 kg DBs for farmers walk. Got no grip endurance even this is too heavy. Plus the gym DBs are thick . Would prefer 1 1/4 then I could load up a bit more. Could have used the open bar nearly all of the WORKOUT.
Used 60 and 70 kg for zercher carry. Does not work that well in my gym, as there are cable station blocking the track bit which is also just narrow enough for a 7 foot bar. I had to walk backwards and forwards on the platform for second set. On hindsight the eleiko open bar would have worked better for this combo. Skipped the rear delt exercise, as I would have got too much rest.
I think this might work even better with a workout partner / gym buddy. It takes a while to prepare the stations otherwise. Trap bar would be good for most exercises too . I should have read ahead too.
Too tired to do a minute on the chin up dead hang. Did what I could.
Think sleep affected me and possibly the hard Powertwister set yesterday evening before
Finished with curls up to 14 kg minimal rest not in workout not in the schedule. They were fairly no demanding though.
Will try to get some good sleep into tonight for the manual labour day. I donāt want to sound negative. Iām quite enjoying it. I just have to work around the layout of my gym a bit.
Needed more sleep and recovery. Not sure if I should walk as much the day before the workouts. Plus the Powertwister will have to go in the evening of a workout day twice per week.
I cannot believe how much I have lost on the snatch / clean pulls. It was / is my favourite exercise.
I think it will get easier to do in the second , third pass etc.
I will need to go to bed much earlier. Chill from 8 asleep by 9pm
Well lets do some walking after this monologue.
9,000 steps for the day
Took supplements vitamin D , turmeric fish oil ,cod liver oil , zinc picolinate, cholated magnesium
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