Will read that later. Thanks!
Weighed in at 158.5lbs but forgot to measure waist. Probably around 38.5", but I didn’t eat much yesterday in terms of volume so that’s why.
What bodyfat % do you guys think I am? Like 35% ish?
I blurred the pics in a spoiler so you don’t get flashbanged in public lol
Either I have had a stroke or the pictures are blurry.
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click them
Ah, I have had a stroke.
5/3/2026
Calories: idk
Sleep Night Before: 8 hours
Mood: Tired
Energy Level: 3/10
Hunger Level: 9/10
Workout: Saturday Upper
I felt actually pretty bad today. I slept 8 hours but this sleep apnea is really annoying and making it feel like I barely slept. Today’s workout was not the best but I’m getting my CPAP machine Tuesday so it’ll start getting better once I start using it.
Pullups: I thought I was going to be strong enough to get 12 pullups today but I was wrong I only got 11 again. But I changed the rest time for pullups from 2 minutes to 5 minutes to see if it helps me progress. I got a rep PR, 30 rep total over 4 sets. Last time it was 26 with 2 minutes rest.
OHP: I got 10 reps with 95lbs last session. This session I got 95lbs for 8 reps. I lost a few reps on each set but I think that’s more to do with my shoulders not being fully recovered yet than me being tired today.
Triceps: I lost reps on these too
Preacher Curls: I gained one rep on the last set. I actually could’ve gotten a couple more reps on each set but I was too tired to push mentally so I kept it where I was at last session. 40lbs for 8 reps on the first set.
Lateral Raises: I actually got stronger on these with the new form I’ve been using which is a great thing.
Rear Pec Dec: I PR’d on this too with good form and good feel in the rear delts. No mid traps or anything involved, just rear delts. I did 30lbs for 20-13-9. This is only the start of my rear delt training so I’m excited to see how it goes. Before now I’ve never felt them before.
Pinwheel Curls: I tied last session. 25lbs 13-7 then 20lbs 9.
Steps: 5000
Thought Process: Ok so I bought my CPAP machine and it’ll be here Tuesday. I am really excited about that. Hopefully it will solve my sleep issues.
My new goal is to lose this visceral fat. I have been recomping around 160 for 6 weeks now and yeah it’s going well but I think I should lose this visceral fat so I can breath better and sleep better. If I get the CPAP and my sleep gets a lot better, that might reduce my hunger which will allow me to lose weight. It’s really up to if that happens or not because there’s no way I can eat in a deficit while getting poor sleep and having an increased appetite because of it. If I try to do that I’m just going to be miserable, lose muscle and then binge back up anyway like all the times I’ve tried before.
When I started this log, I was prediabetic. I wanted to gain muscle to soak up more blood glucose and get rid of the prediabetes. I have accomplished that. Now I need to tackle this visceral fat problem.
I’m not sure why all of a sudden it has become an issue because I have had this belly for the past 10 years or so. Even back when I was 205lbs and my waist was probably close to 50" I didn’t have this problem. It might have something to do with my stomach inflammation since the stomach is next to the diaphragm. The bloating from the inflammation might be causing me to breath more shallow. But even at the peak of my gastritis a few years ago I didn’t have this problem.
Even if my breathing/apnea problem is due to stomach inflammation, losing visceral fat will probably help it. I need more space inside my abdomen to breath properly.
So yeah, my new plan is get the CPAP machine and hope it makes my sleeping awesome so I can lose some weight and sustain it. I’m thinking 145lbs to 150lbs then I will continue to recomp there.
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5/4/2026
Calories: 2400
Sleep Night Before: 6 hours
Mood: Tired but more relaxed
Energy Level: 2/10
Hunger Level: 10/10
Workout: Monday Lower
RDLs: 215lbs 3x12. Easy. Maintaining this while I lose weight
Zercher Squats: 55lbs 3x10. Pretty easy. Maintaining this while I lose weight
Kneeling Leg Curls: Empty (8lbs) 3x12. I actually really like these now, way more than seated leg curls. My hamstrings are pumped and it’s perfectly intuitive.
Steps: 6000
Thought Process:
Today I was quite tired. I was close to not going to the gym but yet again I told myself “just go and it doesn’t matter if you perform to a standard, just go and try and let’s see what happens. No pressure.” and I was able to go. This is a triumph. I have never been able to do this before. I call that a win!
Yesterday I ate like 3000 calories and barely moved the whole day. I am feeling better. Still tired but I have been feeling stressed lately and it’s gone. The tightness I was feeling in my upper abdomen is gone and I can breath again. Not sure what was going on with me. And my insomnia that I’ve had for a few weeks is gone. Could’ve been side effects of taking the DGL for my stomach or could be side effects / withdrawals of stopping my doomscrolling. Not really sure, but I’d put money on it being the DGL side effects. Totally worth it though because it healed my stomach completely in only like a month.
I am gearing up for my weight loss. I’m going to just keep my lifts where they are so I can prioritize weight loss and keep my muscle. My CPAP machine comes in tomorrow at noon, I can’t wait.
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I’ve been attempting to keep up in here but time limited so no contributed, so apologies if I’m getting things wrong, or if I don’t reply for a while.
No idea personally, but let’s say you are, then you’d have to lose circa 40lbs to get to 12% bf, which would be close to the stated aim of the log.
If you’re 30% then it’s about 33lbs.
You mention dropping then recomping and whilst I get the allure of that, I don’t think in reality the juice will be worth the squeeze. I’d personally work to 12% then build back up. I think you’ll lose momentum if you don’t see visual results in a reasonable time frame. If you get down to 22% and recomp to 12%, you’re probably talking 2 years worth of very consistent work, with very small changes over a long time frame.
Just my thoughts, but I guess dropping 30-40lbs will take half a year of consistency (1.5lbs a week). Then you can continue to build and you’ll see the results much more obviously.
Yeah I was doing the math in my head last night and kind of came to the same conclusion.
I don’t want to be 12%. I just don’t want to be fat. I personally like the 20% look more. I think getting to 140-145 then just recomping to 20% would be doable
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I just did a test drive of my new cpap machine and this thing kicks ass. It’s practically silent and completely comfortable. It is basically like breathing with your head out the window driving at 20-30mph. I paused the air and took the mask off and breathed normally and it is a complete difference. I get like 80% more of a breath with the machine. I can’t wait to sleep with it tonight
one thing about it that’s bad is that I am focusing on it. It kind of feels like I am “doing” something when I am supposed to be turning off my brain to go to sleep. I will have to get over that. It’s actually a similar mindset to my lifting before. I tried imagining that I was in deep space on a space ship going to sleep and that kind of worked lol
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This CPAP machine is pretty amazing. I was dog tired coming home from work. I just took an hour long nap with it and what’s this? I actually feel BETTER than before I took the nap? I mean yeah, naps usually make me feel better but usually not in an hour and not to this degree.
I adjusted the heat of the air from 80f to 60f and the humidity level from 4 to 1 and that helped quite a bit with comfort. And sleeping across the foot of my bed where it’s way more firm.
I’m going to get an innerspring mattress soon. I spent $800 on this memory foam mattress and it really doesn’t give me the firmness I like and it has lost it’s shape over just a few years.
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Feels like I’ve stumbled onto my wife’s diary
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OMG! 
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lmao
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My overhead press is increasing by reps every session but my pullups are stagnant lol
5/6/2026
Calories: 2000
Sleep Night Before: 6 hours
Mood: Tired but more relaxed
Energy Level: 4/10
Hunger Level: 6/10
Workout: Wednesday Upper
Pullups: I’m still at 11-7-6-6 with 5 minutes of rest. I’m going to give it a week or two more until I try something else. Either make the first set weighted or change to Bent Over Rows.
OHP: I went from 95lbs for 10 to 95lbs for 11 on the first set. Making great progress on this
Overhead Tricep: Didn’t gain any reps, actually went down, but I used a different cable station and it’s a little harder.
JM Press: I went up from 65lbs for 10 to 65lbs for 10, 75lbs for 8 then 65lbs for another 10. Really good progress on this. I realized I was bringing the bar down to my teeth and I almost hit myself in the mouth so from now on I’m going to the neck or very upper chest.
Preacher Curl: I was actually a little weak on this, not sure why. I did hit a PR but I feel like last session I was a little stronger. Oh well. I got 40lbs for 9 on the first set and then for the 2nd and 3rd set I grinded pretty hard (about a 5-6 second rep). Rep count on 2nd set went down one but the 3rd set was the same.
Lateral Raises: I actually am really improving on this. I am using no traps or forearms at all and getting good feel in my side delts. I got 5lbs for 20-20-20 which is like a 20 rep total pr across the sets.
Reverse Pec Dec: Another movement that I am killing it at. Went from 30lbs for 20-13-9 to 30lbs for 20-20-14 with a great feel on rear delts with no mid traps.
Pinwheel Curls: Reps were down one or two on these I guess due to my preacher curl grinding, but I did modify my form a little so I don’t involve the bicep as much. I am keeping the upper arm completely at my side and letting the forearm do all the work.
Neck Curls & Cardio: I skipped neck curls & cardio because I got out the gym at 9:15 and need to go to sleep. I’ve skipped cardio a few times lately due to my lack of sleep. I’m going to change that
Steps: 5000
Thought Process:
I slept with my cpap machine last night for the first time and it wasn’t that fun. For some reason the mask made me feel like I couldn’t breathe, especially exhale. I am going to try out other masks to find one that works for me. My current mask is designed to hug my nose and it pushes my nose closed a bit which makes it harder to breathe. There are masks that go literally inside your nose, or around your full face so maybe that will be better for me. But I did take an hour nap today with it on and it was perfectly fine so idk maybe I was just having normal insomnia.
Oddly enough I do actually feel better even though last night was a bust. Could be due to me eating more calories and moving less, could be because of the CPAP. When it was time to get out of bed I was tired but I didn’t feel like I had just been in a pro wrestling match all night, so there is a difference. It’s weird. Like, yeah I’m tired, but my mind is able to focus still.
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Does anyone else like sleeping on the floor? I rather the floor than my medium firmness memory foam bed. I actually rather my sofa which is firm and I put my knees over the arm rest which supports my lumbar spine. I might just replace my giant bed with a loveseat and sleep like that every night.
I am thinking about getting an innerspring mattress (more firm, is cooler temp wise). I’ve had this memory foam mattress for a handful of years and I have never really loved it. It’s too hot, doesn’t give my back enough support and I kind of feel like I’m stuck in place. I want something that gives me a lot of lower back support.
There’s also some psychological thing going on with me and sleeping. It’s easy for me to fall asleep in random locations, but if it’s somewhere where I have slept before extensively like my bed then I guess I get “sleep anxiety”. It’s not a conscious thing, it’s just I don’t feel as relaxed. The best sleeps I have ever had was when I slept somewhere I’ve never slept before.
I’m going to try taking Magnesium Glycinate and see what that does for me.
…
For the past few days I have been eating more and moving less because quite frankly I was hungry and tired as heck. I think I was in some sort of over reached state because I was getting weaker and felt like trash but now I feel back to baseline. My muscles are bigger and I can get a much better contraction when flexing.
Something I learned a little while ago is that when your muscles are in an atrophied state, your hunger signals are increased. Something to do with your body signaling for more amino acids. I think that is why my hunger was increased lately.
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You could also see if you can work that rest period down without losing reps - that’s a very valid progression scheme
Don’t let them be. Where you can’t add reps: add sets.
Per your question on memory foam: I was forced to sleep on those mattresses at a worksite for years. They’re awful. I definitely prefer a firmer mattress.
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I started at 2 mins rest but I was stalled so I moved up to 5 and I gained 4 reps but not on the first set.
Yeah I guess that’s my only option but I’m already doing 4 sets how much could more sets possibly help?