Wednesday
Bench
5x3X225 - Ran out of time so decided to postpone my 10x3 day.
Thursday
Deadlift
365x2
405x0
405x0 - I think the cut in calories is starting to affect me.
Reverse Bands
405x4
455x2
455x2
BB Row
NG
10x225
3x20x185
NG Lat Pulldown
4x12
Standing Cable Curl
4x15
@EyeDentist, I can’t get in for another month, but these new contacts get very hazy after 4-6 hours. Previously, they wouldn’t get hazy until around 9-11pm. It’s driving me crazy to have to take them out 3 times and replace the saline just to make it through a day. What is causing this?
I haven’t logged in awhile, but I’m still putting my time in. I hit a pretty big PR yesterday. On the 20th, I missed 405 twice on deadlifts. Despite 405 being my current PR, it had always gone up fairly well.
Tuesday
Deadlift
Warmup
315x5
365x1 - Flew up
405x1 - My goal for the day was 2 reps of 405, but it went up easier than 365.
425x1 - Easy 20lb PR
435x1 - 30lb PR
I’ve been stuck at 405 since summer. Although, a back injury put me out for 4 months of that time and when I started DL again I switched to a sumo stance. One big thing for me on DL’s is that 405 became a huge mental block. Yesterday, I limited myself to 2 deep breaths and started my pull whether I was ready or not… otherwise I sit for too long thinking about it.
Wednesday
Bench
205x5x5
Incline Bench
135x5x15
DB Flies
4x12
Stair Master
15 minutes
Still having issues logging recently. Weight is down to 251. The diet is working, although, DOMS are lasting a long time. I will probably do a re-feed day on Saturday.
Workouts have been pretty solid, haven’t lost any strength, but I have had to decrease volume. I am feeling really small. The goal is to be at 240lbs by May 1st, which is roughly 2lbs a week.
Yesterday
Squats
2x10x135
8x185
5x225
3x275 - My hips were feeling really tight, so stretched and decided to move to light stuff to save my lower back.
Slight Incline DB Flies - Leg press was being used. I had a bit of a pump in my chest from the day before, figured I would bang out a few sets while I waited.
3x12
Superset
Leg Press - Feet set low, hammering the quads
4x12
Leg Extensions - 3/4 reps keeping constant tensions
4x12
My quads were fried so I jumped on the stair master for 12 minutes walking on my toes. I realized that my left calf is 1/2" smaller than my right. They measure L 17.75" and the R 18.25. I have never done direct calf training, they’ve always just been fairly large. Anyways, walking on my toes while doing the stair master kills them. Might start doing that more to hopefully bring up the left one.
It’s been forever since I have been on here. Lots of things happening. I ended up getting picked up by a baseball team. I surprisingly had one of the quickest 40’s.
My weight is down to 248, which is moving in the right direction, but not quite as fast as I want.
6:00
Incline Stair master
20 Minutes
5:30
Slight Decline Bench
4x10, 10, 8, 8
Guillotine Press
3x12
Superset: Cable Flies and Smith WG Bench
4x12
Incline Stair master
20 Minutes
Weight’s down to 246. Averaging about a 1lb a week. Really wish I could break 240 by June 1st, but don’t see that happening right now. Diet is still really great. Lots of energy. I’m at the point where if I eat sugar or fried food, I feel sick afterwards. I might drop my morning carbs a bit to see if that helps move things. I have been stuck at the 246-247 mark for 4 days now.
Sunday
Baseball Game… pitched for the first time in 7 years.
Tuesday
Squats
5x10
Pull ups - These are much easier with less weight ha.
5x6
Incline BP
4x12
Leg Extensions
4x12
Arnold Press
4X12
Laterals
4x12
Face Pulls
4x12
Wednesday
Bullpen
7 Sets of poles (foul pole to foul pole running in the warning track)
Friday
KB Swings in the morning.
Finally made it to 245 today, which is the weight I was at when I started lifting seriously again in Feb of 14. Although the same weight, I am much leaner and significantly larger. Starting last Saturday I experimented with the diet EyeDentist laid out in his thread.
Saturday
Low Carbs, High Protein and Fat
Morning Cardio
Afternoon Weights
Front Squats
5x12
Leg Press
5x12
Leg Extensions
5x12
Sunday
Moderate Carbs, Moderate Protein and Fat
Morning Cardio
Monday
Very Low Carbs (6), High Protein and Fat
Off
Tuesday,
Moderate Carbs (morning after workout and 1cup of rice at night), High Protein, Light Fat
Morning Cardio
Rows
Pull Ups
3x8
Rows
4x15
Incline BP
4x15
I’m pretty confident I can make 239 by June 1st. I haven’t lost any strength, although, I haven’t really pushed recently either. My arms are down a .5" though.
One of my best friends from college came down for the weekend. Needless to say, diet went out the window and we drank quite a bit. Set me back a few days. Today, I woke up at 245 on the dot, hopefully tomorrow will be 244. I am back on track, today, with a low carb day. I will just have carbs before and after my leg workout this evening.
Saturday
Morning, Cardio
Afternoon, Chest
Sunday
Off
Monday
Off
Tuesday
Rack Pulls
Worked up to 3x10x405
Superset: SGHP and Bent Over Rows - 4x5 and 4x15
Superset: Behind Neck OHP and Lateral Raises - 4x12
Superset: Tbar RDL and Lat Pull Down - 4x12
Definitely felt good to do supersets. I am probably going to keep this type of template. Main lift followed by a couple supersets.
Had a decent day diet wise, it wasn’t as great as I would like. Tomorrow is the rough day of no carbs.
Quads, really tried to hit the quads hard today.
Warmup
Leg Ext.
High Bar Back-squat w/ 5lb plate under my heals
5x10
Superset: Leg Press (focus on quads) and Leg Ext. - 4x12
Superset: Smith Machine Lunge and Smith Machine Squat - 2x10
Treadmill incline walk - 20 minutes
Saturday
Morning cardio
Chest
Incline BP
5x8
Superset: Smith Incline Guillotine BP
Tris
Sunday
Baseball Practice - Infield, BP and threw a bullpen.
After 2 weeks of being stuck at 245, I made it to 243 this morning. 7 days to make it to 239… Diet is on point and definitely looking leaner.
Hey man, just dropped in to see how you’re doing. Flattered to read you’re trying some of the diet techniques mentioned in my thread. There’s a dramatic difference in your appearance @245 vs 255, and I’m certain the difference between 230 and 245 will be just as striking. Best of luck on your journey getting there.
Thanks, this is the first time I have been successful (so far) at cutting down. I have a huge problem with craving carbs, and eating PB or Almond Butter (AB) takes away the craving. I also find it easy to have a jar of it and a spoon in my brief case. My typical high fat day is:
7:30 AM - zero carb rockstar and 2tbs of PB or AB
Then every hr to hr 1/2 2tbs of PB or AB
5:30 PM - PB or AB W/wheat brear and protein shake
6:00 PM - Intra workout (~30grams of carbs, BCAA’s and creatine)
7:00 PM - Protein Shake
7:30 PM - Meat (chicken, steak, salmon, tuna, tilapia, etc and vegetable) Lately I have been making a lettuce wrap.
About 1000-1200 calories from PB. I also try and drink over a gallon of water a day as PB always seems to make me feel dehydrated.
Other days, I might substitute two of the PB meals and have salami, cheese, turkey and a brussel sprouts, asparagus or green beans.
Have you experimented with other fat sources to eat throughout the day?
Monday
Back
Wednesday
Legs
Thursday
LISS
Friday
Chest
Incline BB
Worked up to my 8rm then AMRAP’d, taking 20lbs off and repeating.
Incline Flies
Worked up to a heavy 10 reps then AMRAP fly followed by press, dropped weight 10lbs repeat.
Incline Smith Guillotine
4x12
45 Minutes of LISS.
[quote]dchris wrote:
Thanks, this is the first time I have been successful (so far) at cutting down. I have a huge problem with craving carbs, and eating PB or Almond Butter (AB) takes away the craving. I also find it easy to have a jar of it and a spoon in my brief case. My typical high fat day is:
7:30 AM - zero carb rockstar and 2tbs of PB or AB
Then every hr to hr 1/2 2tbs of PB or AB
5:30 PM - PB or AB W/wheat brear and protein shake
6:00 PM - Intra workout (~30grams of carbs, BCAA’s and creatine)
7:00 PM - Protein Shake
7:30 PM - Meat (chicken, steak, salmon, tuna, tilapia, etc and vegetable) Lately I have been making a lettuce wrap.
About 1000-1200 calories from PB. I also try and drink over a gallon of water a day as PB always seems to make me feel dehydrated.[/quote]
“I have a huge problem with craving carbs, and eating PB or Almond Butter (AB) takes away the craving”–yep, I’ve noted that too. PB/AB satiate me far in excess of the calories they provide (especially when combined with coffee).
[quote]Other days, I might substitute two of the PB meals and have salami, cheese, turkey and a brussel sprouts, asparagus or green beans.
Have you experimented with other fat sources to eat throughout the day?[/quote]
Not really, for several reasons. First is the convenience factor–as you noted, nut butters can’t be beat in that regard. Second, the most obvious other choice (cheese) is highly insulinogenic (owing to certain amino acids common to milk proteins).
A good (read: fatty) salami might be OK, but not turkey, which tends to be very lean (it’s really more of a Protein than a Fat in terms of its macros).
The veggies you mentioned are by-and-large fiber, and would be fine to eat anytime so far as I’m concerned.
[quote]EyeDentist wrote:[quote]Other days, I might substitute two of the PB meals and have salami, cheese, turkey and brussel sprouts, asparagus or green beans.
Have you experimented with other fat sources to eat throughout the day?[/quote]
Not really, for several reasons. First is the convenience factor–as you noted, nut butters can’t be beat in that regard. Second, the most obvious other choice (cheese) is highly insulinogenic (owing to certain amino acids common to milk proteins).
A good (read: fatty) salami might be OK, but not turkey, which tends to be very lean (it’s really more of a Protein than a Fat in terms of its macros).
The veggies you mentioned are by-and-large fiber, and would be fine to eat anytime so far as I’m concerned.
[/quote]
To my understanding, Turkey is one of the leanest meats. I typically substitute that in on lifting days just to preload protein 3-4 hours before a WO, if that makes sense. However, it may not work to my benefit; It is something I have experimented with in the last few weeks to avoid eating 150+ grams in a 4 hour window.
I’m sure that, to a varying degree, it would be specific to the individual, but do you have any anecdotal evidence of the number of grams of protein or carbs that would spike insulin? Most PB/AB I see has ~17F, 4C, 7P. I have made the assumption that the amount of carbs and protein are not enough to spike insulin, based on the macro break down of PB/AB and knowing you have had, obvious, success with an intermittent fatting diet.
Also, that’s really interesting about milk proteins.
Thanks, appreciate your feedback.
Saturday
Morning - 30 Minutes of LISS
Afternoon
Rack Pulls
Worked up to a heavy set of 5
Superset: SGHP, Rope Lat Pulldowns, Bent over Rows
Sunday
Baseball game. Threw the worst 1+ inning of my life. The second inning I went out and could barely stand (slightly exaggerated) I had so little energy, trying to pitch was a chore. I am going to have to switch my workouts up and not lift on Saturday and possibly Friday. I might do something like strong lifts, just to keep strength up.
[quote]dchris wrote:
I’m sure that, to a varying degree, it would be specific to the individual, but do you have any anecdotal evidence of the number of grams of protein or carbs that would spike insulin? Most PB/AB I see has ~17F, 4C, 7P. I have made the assumption that the amount of carbs and protein are not enough to spike insulin, based on the macro break down of PB/AB and knowing you have had, obvious, success with an intermittent fatting diet.
Also, that’s really interesting about milk proteins.
Thanks, appreciate your feedback.[/quote]
The macros I have on natty PB (per tbsp) are Pro 3g, Carbs 1g, and Fat 8g. I have no data re the effect on insulin of 2-3 tbsp of PB, but surely it’s a pittance.
Edit: Are you sure you’re eating natty PB/AB? Do you have to stir it? (If the oil isn’t sitting on top when you open it, it’s not natty.)
[quote]EyeDentist wrote:
[quote]dchris wrote:
I’m sure that, to a varying degree, it would be specific to the individual, but do you have any anecdotal evidence of the number of grams of protein or carbs that would spike insulin? Most PB/AB I see has ~17F, 4C, 7P. I have made the assumption that the amount of carbs and protein are not enough to spike insulin, based on the macro break down of PB/AB and knowing you have had, obvious, success with an intermittent fatting diet.
Also, that’s really interesting about milk proteins.
Thanks, appreciate your feedback.[/quote]
The macros I have on natty PB (per tbsp) are Pro 3g, Carbs 1g, and Fat 8g. I have no data re the effect on insulin of 2-3 tbsp of PB, but surely it’s a pittance.
Edit: Are you sure you’re eating natty PB/AB? Do you have to stir it? (If the oil isn’t sitting on top when you open it, it’s not natty.)[/quote]
Yes, I have been getting the Trader Joes Natural PB, stirring before every bite. I might have to go into a health food store to find PB with those macros… glad I asked!
