6.28.19
Woke at 210.0 lbs. I had plans to lift today but it didn’t happen. I’ll knock it out tomorrow morning.
6.29.19
Woke at 212.0 lbs.
350 Program W2 D3 (Pull 3)
GLUTE BRIDGE
DL x 20 regular
SL x 5 ea w/ 10 sec hold
BACK EXTENSION
BW x 50
DUAL CABLE LAT PULL DOWN (L ARM ONLY)
35 x 10
57.5 x 25, 11, 9
REV CABLE FLY
20 x 25, 15, 13 + 20 partials
SA CABLE HAMMER CURL
30 x 30, 12, 12
SEATED LEG CURL
115 x 35
130 x 10, 11
MACHINE CURL
40 x 20, 12, 8
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6.30.19
Woke at 216.2 lbs. Whoops.
It was sunny and hot (100+ F) yesterday so I finally made it to a pool. We went to my parents house and I ate too much junk. I had some beer too but I definitely overdid it with the snack food. That just means that yesterday’s pleasure will be balanced out by pain (actually just discomfort) today.
Time for my pot of coffee.
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That equals a great day before, two days after you’ll be back to normal
My stomach isn’t looking too good these days. Weight is the same so that means I’m living the worst possible scenario - decreased muscle (due to surgery) and increased fat. 
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Damn J, time to look into what you’re eating and cut the crap… if not everyday then most days.
Cardio it is for you my friend, hard bike intervals and longer rides as well.
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The good news everyone wants to hear.
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7.1.19
Woke at 213.4 lbs.
I’m not sure if food is the problem. Everything I read says carb manipulation is good - it can lead to less fat gain while eating at a surplus and improved insulin sensitivity. I’ve been watching Paul’s podcast and they’ve discussed it, too. Paul asked Scott to give an example of his diet if he wanted to add muscle and get shredded. Scott put him on high carbs on his back and leg training days because that’s what Paul wanted to emphadize. He ate average/moderate carbs on his other training days and low carbs with a caloric deficit on non training days.
I wanted to try this approach but I’m struggling. I might be better off just eating the same every day.
I’m going to have to go back to the Y to train. I’ve been using the gym at work. The only thing it’s missing is a good exercise bike. I’ve just been walking on the treadmill.
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That makes sense, if you’re really busting your ass in the gym. But you’re doing a lot more maintenance training I guess. You’re probably not about to puke in your training.
I would say yes to this, at least calorie wise. I don’t think it matters much how the macros are divided, as long as you get around 210 g protein, then doing 200 g carbs and 75 gram fat or 300 gram carbs and 10 gram fat don’t mean much in the big picture.
The amount of calories is what counts, so the food could be a problem if it’s very calorie dense.
I think hard intense cardio combined with longer liss sessions is great for leaning up the body.
Something like 5 min warm up and then a hard tabata or a hard 4-5 minutes giving it all, (treadmill on the steepest incline at the fastest pace)
Combined with some longer liss work throughout the week, but you have your family to watch out for, so I guess you have at least some limited amount of time.
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I’ve been doing intervals on the treadmill but I can’t push it too hard. I can’t run. I can’t risk falling off. And I think I’ll swing my arm pretty aggressively if I ramp up the intensity too much.
I forgot to clarify that I think my food is good enough. It’s the alcohol. I’m a sympathetic drinker - if my wife drinks then I usually drink. And then there are other nights where I just feel like having a few even if I’m drinking alone. I need to back off.
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haha J, I’ve had a few laughs this afternoon here on the Forums.
Yeah alcohol is a bitch, I’ve been holding back for so long… I should pick up drinking again.
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Alternative train of thought. You just came off a pretty major surgery and can’t train quite as hard, totally fine for the body comp to take a little set back as it’ll probably rebound in a hard way when you can’t get back into the swing of things properly. Very temporary thing here.
But yeah, with the nice weather I’ve been having a few more rooftop beers or cocktails than normal. If that persists I should probably make the switch to just straight bourbon on the rocks.
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I know, but I want to maintain what I can. There’s not really any reason to let my body comp fall apart. It’s just time to treat my food a little more seriously.
Wednesday night I drank a half a bottle (750 ml) of vanilla Crown Royal straight. I used frozen strawberries and bananas instead of ice. They’re delicious when they thaw out and absorb the whiskey.
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That actually does sound delightful haha.
Congrats!
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Did you read CT’s Primer 52 article today? Seems like something that might be up your alley when your shoulder’s all healed up - I know you’ve used the mTor or whatever method and the diet could be helpful with keeping at a good level of leanness.
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Just read up on that. The cyclic approach is similar to what I heard on Paul’s podcast. I’ve basically done a low carb, low fat day today. I’ve had four scoops of protein powder, two protein bars, and a bagel (for breakfast). I also just trained. I don’t think I’m doing it right. 
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This sounds pretty damn awesome.
As far as body comp worsening, are you still moving as much as you were pre surgery? We know your workouts are not as intense, so you’re losing some calorie spend there. You’re prob just a bit softer/deflated from not being able to train as hard/intense.
That coupled with your diet being a good bit spotty here recently seems the issue.
I wouldn’t worry too much about it. Make sure you’re feeding your body ample nutrients to help it heal up, but limit the binges. Seems like you’ve had several lately.
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20 minute interval workouts on the bike and elliptical have been replaced by 30 minute walks I the treadmill.
It’s been a bad week. 
350 Program W3 D1 (Push 1)
12" STEP UP + LAT STEP UP
BW x 15 + 15 ea
LYING HAMMER BENCH
50 x 10
50 x 11, 8, 8
SEATED JAVELINE PRESS (SMITH)
25 x 10
25 x 15, 14, 11
SA OH CABLE EXT
30 x 14, 11, 8
SA CABLE KICK BACK
20 x 12, 10, 10
WALKING LUNGES
25 x 27, 15, 12 ea
LEG PRESS CALVES (1.5 REPS)
160 x 25, 16, 15
I slowed down my eccentrics today so my reps decreased. @littlesleeper sent me some DC stuff and the line that stuck out today was “the moral of the story is your whole thinking in all this should get to the point where your curling a weight up just for the simple reason of controlling the descent downward so you can get bigger.” This stuff will probably feel a bit harder/effective when I can use both arms.
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