I am starting a new log, with hope and a better attitude for health in all domains of the word. I started my previous log in 2017 and have been through a lot since that time, but have repeated a cycle of negativity reflected in yo-yo dieting and discipline. I seem to not naturally be a one cookie and put the box away kind of guy. I have drank alcohol excessively these past two months and it shows. I will be 45 in a few weeks, and would very much like to change my focus, habits, and energy.
Anyway, here’s my old log:
Hope to make a few new (older?) friends here. Goals and current stats to follow.
By the way I am not trying to wing this fat loss thing like I have in the past. I’m going to follow Coach Thib’s plan from the fat loss webinar he did months ago. Diet will start low carb, which I generally do better with than higher carb diets, and I’m shooting for 2400-2500 calories per day, which I will track. I am shooting for 4-6 weeks before transitioning to slightly higher carbs depending how it’s going.
A few mobility moves for the low back, shoulders and hips
A1) Barbell Standing Overhead Press (155 TM) (warm up sets) 90lbs x5, 105x5, 120lbs x5, x5, x4
B1) Barbell Deadlift (295 TM) (warm up sets x2) 175lbs x5, 200lbs x5, 225lbs x5
C1) Reverse Elevated Leg Split Squat (30lbs each hand) x10, x10
D1) Incline Dumbbell Curls (warm up sets) 40lbs each hand x8, x6, x6, x6
E1) Standing Dumbbell Lateral Raise 15lbs x20
F1) Single Arm Supported Dumbbell Row 50lbs x10, x10 each
G1) Soleus Raise Machine: 50lbs x12, x12, x10
H1) Dips (Bodyweight) x8, x6, x5
J1) Seated Leg Extension Machine: (warm up sets) 150lbs x10, x10, x10
The low carbs and calorie restriction is hitting me during the workout. Not as much hustle as last session, lots of extended rest breaks. I actually find I have to add a few snacks to hit my calorie numbers. I’ve been eating so many carbs, this is probably a bit of a shock to my body. At least the fatigue is helping me sleep better.
I’m averaged about 5-6000 steps per day so far but want to increase that, just not right after my weight workout.
I could do a bit better increasing protein vs lowering fat, but collectively right now this is where I want to be. Fatigue wasn’t terrible, but a lot worse about 4-5 hours after a lifting session. I will think about where to adjust.
Nearly two weeks in and I have stuck to the dietary plan. Low carb, lots of fat and protein. Zero sugar or alcohol. Heavy weights, low-ish volume, and steady state cardio only. Energy isn’t great at times but it is enough to exercise and sleep better.
The plan into next week is to continue 5/3/2 (no deload required at this point) and try to hit a daily step count of 10,000 per day. I will be doing some snow shoveling later today when the wind dies down around me. Low carb diet until at least 4 weeks as long as I am dropping weight, then lower fat and 100g/carbs per day into next month.
I hope you are all doing well. Please put that beer down and find something else to relax with!
A few mobility moves for the low back, shoulders and hips
A1) Barbell Standing Overhead Press (155 TM) (warm up sets) 105lbs x5, 120x3, 135lbs x2, x2, Joker set: 115lbs x6, x6
B1) Barbell Deadlift (300 TM) (warm up sets x2) 205lbs x5, 230lbs x3, 260lbs x2, x2
C1) Reverse Elevated Leg Split Squat (35lbs each hand) x10, x10
D1) Incline Dumbbell Curls (warm up sets) 40lbs each hand x9, x9, x6
E1) Standing Dumbbell Lateral Raise 20lbs x8, x8, x8
F1) Single Arm Supported Dumbbell Row 50lbs x10, x10, x10 each
G1) Soleus Raise Machine: 50lbs x12, x11, x11, x10
H1) Dips (Bodyweight) x7, x6, x6, x5, x3
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10, x10
Down approximately 2 more pounds, right on target. The main lift I am feeling weaker with is bodyweight dips, despite dropping 7 lbs. I am doing concentrated hamstring curls on the right leg more frequently now because I am still feeling a high hamstrings pull from a year ago when I attempted a return to running. Hopefully that pain is less re-produceable.