Add your calories back slowly or it will bounce back on you quickly. Add 250-500 for a week and move up from there
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Looking rock solid at 210!
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October to now is a massive difference. I’m more concerned with the Dec 2017 comparison.
I certainly hope so, otherwise I’ve punished myself for no reason!
Thanks, brother - never thought It’d be all the way down to 210!
I guess my obsession for volume and paranoia about not getting enough paid off!
I’m going to try to eat “intuitively” but that still means keeping track of calories for a bit - even if it’s just a ballpark figure in my head.
Thanks! I can finally see a thing bit of that Christmas tree thing on my back!
Rest assured, I’m not changing much. I’m mostly just going to stop going hungry all day. I still need to eat the same good foods.
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Progress us progress, and there’s definite progress there.
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That’s another value you’ve gained from your period of food obsession. Your ‘intuitive’ eating will be much more informed, and you’ll be a lot better at self-regulating even when you’re not torturing yourself anymore.
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I’ve been tracking my food for years. You’d think I would know how to eat by now.
Vertical Pull
3 LAP DYNAMIC WARM UP
HIP REHAB
PULL UPS
BW x 8,8,8,8,5-2-1,5,5
45* SA CABLE ROW/PULL DOWN
72.5 x 10 ea x 3 sets
dropset
72.5 x 10
65 x 5
57.5 x 5
50 x 5
J ROPE PULL
72.5 x 12, 10, 8
50 x 10 hold and squeeze middle traps
DUAL CABLE LAT PULL DOWN
65 x 12
72.5 x 8
80 x 6
87.5 x 4
95 x 3
WENDLER ROW
65 x 20
72.5 x 15 x 2 sets
87.5 x 15 then immediately did
95 x 12
DB HAMMER CURL (350 SET)
35 x 18
25 x 20
25 x 13
CONDITIONING
Bike Interval 20 minutes, 5.26 miles, 200 something calories
Lunch was weird but good. I think I’ve finally figured out that a good plate can have 6 oz if meat, 7-8 oz of direct carbs, and as many veggies that I want.
I had pulled pork, pasta with marinara sauce, and the broccoli/cauliflower/carrot blend of veggies with horseradish mustard on top (just on the veggies). It’s a good thing I eat all of one item before moving on to the next.
Time to mow the stupid yard.
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[insert the “looking thick, tight, solid” copypasta here]
What’s the arm tattoo? Can’t make it out on my phone.
It’s a big flag. The stars are on my shoulder and stripes run down my arm. It’s done in black & gray but has the thin blue line stripe in color.
You deff look more solid now than you did at 217 over a year ago. I rekon you have added a few pounds of muscle over that time which is a good result.
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Not even a close contest on the 219 to 210. You look way better at 210. Abs are dialed in better, obliques are starting to really show, your back actually looks bigger at 210, and doesn’t look like you lost any size through the shoulders. Your mid back especially looks stronger and bigger at the lighter weight. I’d say you put on a solid 5-10 lbs of muscle and lost the fat as well. Props man!
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I think I learned that I don’t need to weigh 250 ever again! Or even 240. Heck, I don’t see a reason to weigh 230 again. I just need to switch over to maintenance while staying disciplined. A long period of strict eating and calorie counting has left me with a lot of cravings. I just need to keep doing what I’ve been doing but I get just a little bit more food.
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Bossed it!
This resonates with me to such a large degree. It is really positive that you can recognise this and also be open with your wife about it.
I’m not a father so I can’t use your logic, but I’m working really hard to step back from my unhealthy relationship with food (and my constant need to punish myself with additional training of one form or another if I deviate) by focusing on the fact that I have a wonderful wife who loves me for more than just how I look. The irony is I love food.
Anyway, it is good to see that you’ve taken proactive steps to stop the spiral before it becomes ingrained. Good on you!
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Hey J
Late but that’s some impressive before and after pictures.
It’s all been said before, you’ve improved a lot.
I know you know how to eat, I would try to stay at maintenance for the rest of your life. (that’s what I’ll try to do).
When you’re having the eat big days, have 2 - 3 days eat less days. Otherwise I thing the damn fat will come right back, and do it fast.
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I love the concept of maintenance, but struggle to achieve it. When I am on a strict calorie deficit, I’d say that I hit it 95% of the time. As soon as I tell myself that I need to eat at maintenance I seem to fall off a cliff. Stupid.
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I get it, but we all love food, we’ve all tracked the damn thing and we’ve all been eating way to much at points in life.
And I think that the body remembers very well how it was to eat too much, and it would like to do that again.
Another culprit is that when we go from eating clean in a deficit to maintenance, we forget to eat clean and a little more food.
We start to eat more clean food that’s good, now we’re maintaining, then we throw in the sweets, the cakes, the donuts, the greasy sauce the fatty meat, and we end up eating to much.
We all know how many calories there is in all the “bad” food.
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I’m quite a bit behind on your log so I don’t know if you’ve found a solution yet. But I’d recommend you check out Barbell Medicine’s stuff on YouTube, they know quite a bit about pain and rehab
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No relief yet. I’m headed to a new physical therapist tomorrow. I’m just going to have them do a movement screening and go from there.
It’s crazy how we can have this and still not appreciate it. I guess this phase of my training life has come down to joy, or the lack of it. I’m obsessing and talking about calories way too much. I used to talk with a friend about certain lifts and training days, but now it’s just food and weight.
I also know that maintaining a lean body is not worth it. I enjoy social gatherings and good food. I can live a pretty normal life at 15% body fat but not at 10%.
You nailed it, Mort. I think part of it is that we’re tired of restriction. When we’re cutting weight we know we “can’t” have that donut because it will interfere with our progress. Maintenance doesn’t really feel like progress. It’s just staying the same which is odd. We/I feel more inclined to have a cookie or donut because I’m not worried about what the scale will say the next day. During this cut I always worried about the scale.
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