220.0 lbs this morning.
Yesterday’s Nutrition
3389 calories, 344g carbs, 91g fat, 263g protein.
Didn’t have anything planned today which was good because work sucked. I worked one case for eight straight hours and worked about a twelve hour day. Didn’t eat much, drank some beer, and now it’s off to bed.
Nice training log.
I’m following.
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##5.20.17
Woke at 221.0 lbs.
Yesterday’s Nutrition
2877 calories, 260g carbs, 94g fat, 160g protein.
I was actually a little surprised by my weight. I didn’t eat until around 1pm yesterday and that was just a PB&J sandwich. I had a couple of 4" Jimmy John sandwiches that were left over from the FOP lunch and a few cookies (because I knew I was way under my calories 
).
Once I got home I had 12 ounces of chicken and 400 grams of pasta with meat sauce. That’s about 20% of the whole box of pasta, a jar of sauce, and a pound of ground beef. And I finished the day with 4 beers. I wasn’t going to be surprised if I was under 220 today.
Today is the 3-on-3 tournament and check-in starts at 12:30. It’s kind of nice sitting at home at the moment instead of being at work. Thanks to the Chief’s approval I’m getting paid for the day even though I’ll just be playing basketball. We’ll get 4 guaranteed games and possibly 2 more. The high is in the 60’s and the wind will be blowing in the 20’s which kind of sucks. It’s no fun shooting in the wind.
I considered knocking out my workout this morning but I’m going to save my energy. It’s supposed to be my 2nd pushing day of the week but I got some good work in on Wednesday. I don’t it’s going to hurt me to skip it. The goal is bench and I had a good workout with Layers this week. Now I just have to decide if I’m going start Monday with my pushing workout or just skip it altogether… It wouldn’t hurt to do bench first in the week since it’s my only priority right now.
[quote=“JMaier31, post:266, topic:228202, full:true”]
Back in stock but I don’t have enough money
220 is about as light as I care to be. I’m approaching my panic zone where I feel like I’m getting too skinny and start to bulk again. Experience tells me that I don’t ever add any muscle; I just get fluffy and lose my definition. I’m going to slowly increase my calories til I find my maintenance and just try to creep up throughout the year. I think if I get over 225 then I’ll know I’m past my muscle building potential and probably just adding fat.
I’m exhausted from yesterday. My quads and hip flexors are sore and tight. I can poke my hip flexors and they feel contracted while I’m standing. My feet hurt from playing and stretching the fascia out. They also hurt from the pounding of the concrete and sliding around in my shoes. My big toes are especially tender from slamming into the front of my shoes. My face and the backs of my calves/knees are sunburned as well.
All in all I feel beat. It’s going to be hard to get out of my recliner today. Although I’ll make an exception to get food and beer from the fridge. I have no intention of counting calories today. I’m not sure which my body needs more–carbs or protein–so I’ll probably give it plenty of both.
Do you think maybe that 225 lbs mark isn’t a threshold but a ceiling you might need to exceed? How fluffy do you get at that level? What about aiming for something like 230 lbs looking like you do now, and on the way doing a mini cut every six weeks or so. I think @danteism has some interesting ideas about that.
I’ve written about it in “Natty on pennies” - log, I can search it up and tag you to it if you want
Can you shoot me a tag as well for that section? Appreciate it brotha
Sure, just give me a moment
That’d be great!
@MarkKO I say 225 because I know I can do 225 at 12-13% body fat. From there I’ve tried to push to 235 but feel like I just got fatter. I go from my current physique to having to flex to see a 4 pack of abs. I put fat on my “love handles” so it messes up the V shape I like to have too.
I do BF% and circumference measurements and the changes have been bad. Bigger abdomen and waist but little to no change everywhere else. I think I’m to the point that I can only add a pound of muscle in a year (according to what I posted last week). I figure 225 is the ceiling for this year because I can keep BF down. Then I’ll add a few calories and try to get to (and stay) between 225-228 for 2018. Does that make any sense? Instead of adding 10 lbs in 2 months I think maybe I’d have some luck going slow. It’s worth a shot.
That makes a ton of sense. Eventually you’ll be at 230 lbs, say by the early 2020s.
I’m kind of taking a smarter approach for a change. He’ll I’ve done the bulk/cut thing for years and I’m not much different than I was 10 years ago. It’s time to accept that I can’t add 20lbs of quality mass in a year. If I’d done this 5 years ago then I could possibly be at 230 with 10-12% BF by now. Maybe even 233 lbs. Oh well. Better late than never.
It’s there
Thanks! I’ve never dieted down to where I felt bad but I tend to find my “happy place” around 220-225. I look good and feel good. My BF is at a decent level and I can maintain it. I use skin fold calipers and I’m usually 10-11% in this weight range.
Do you think I need to diet down further and then bounce back to find my set point or is my experience in my current range good enough?
If you start to feel goo at around 11% we could assume that is the higher en of your bodyfat serpoint range, and the low end is somewhere between 7-9%
But we can’t be sure about that with the available information, the only thing that is for certain is that 10-11% is within the range. It could be your low end, your high end or something in between
If you don’t want to try to find the low end, it would be quite safe to sail between 10-12%
##5.22.17
224.0 lbs this morning. Had lots of pizza for dinner last night. I actually had more definition in my abs than I expected this morning.
My quads and hip flexors are still about a 5-6 out of 10 on my soreness level…maybe higher. I walked up the stairs to the 3rd floor of our house and my legs burned for about 15 seconds once I stopped.
I still plan to lift today but I’m not sure about conditioning. Most of that hits my quads and I’d like to recover a bit. My wife is home for the week so I can finally go to the track. I’m thinking that might not help my legs though.
Yesterday’s Nutrition
Couldn’t help myself so I logged yesterday’s food the best I could.
4332 calories, 406g carbs, 164g fat, 182g protein.
##Training
Deadlift:
135x5
155x5
185x5
225x5
275x3
305x3
345x1
380x1 ™
415x1
430x1 (how on Earth did I ever pull 450??)–this felt like a max.
High Pulls:
3x5 @ 225
Pull-Ups:
2x10, 10-3-3 (double rest/pause)
RDL’s:
2x8 @ 225–these are way too hard compared to how they used to feel. Doing them after deadlifts and pulls is killing me. I’ll have to drop the weight again next time because I’m struggling to feel anything in my hamstrings. It also sucks combo-setting them with pull-ups.
Single-Arm Barbell Row:
115x5
120x4
125x3
120x5
125x4
130x3
Circuit:
Side to Sides:
3x15 ea
Incline Reverse Fly:
3x10 @ 10’s slow and steady
Ab Wheel:
3x10
Straight Bar Curl:
2x6, 8-3-3 (double rest pause ) @ 95
I tried to keep this workout at an hour or less but failed. I managed to get it finished in about 75-80 minutes. Unfortunately, I did not do any hip abduction/adduction work or conditioning. These workouts are looooonng and I’m beginning to wonder if I should change my approach. To have a complete recovery day I cram in all of my back training + abs + conditioning (on a good day) but it makes for a long day. Perhaps I could save abs and my hip work for tomorrow (rest day). I’ve actually considered having four back days in a week too. I’d do deadlifts and high pulls on Monday, my strength/bodybuilding work for back on Tuesday, Push workout on Wednesday, Deadlifts and pulls on Thursday, strength/bodybuilding for back on Friday, and a Push workout on Saturday. I know that’s crazy but it seems doable in my head! I’m fighting the urge to do that. I’ll figure out something though. The only reason today even stuck out as being a long day is because my wife is home and I lifted in the basement. I have no problem with 2 hour sessions when I’m at the Y and she’s at work.
Deadlift day is always my longest workout as well, even if I trim my accessory/supplemental work. The time spent loading/unloading the bar, the additional ‘warm up’ sets working up to your working sets, and the slightly increased rest periods all add up to a long ass workout.
