Wow just caught up with your log. Blinked and there was like 50+ posts in here. Looking good mate.
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Did you know they make magnet plates? A gym I used to go to had round magnet plates that weighed 1.25, 2.5, and 5 pounds.
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I know there are all sorts of things out there but I’m not wasting my money if it’s not for my home gym. There are usually incremental plates made by the manufacturer that go on top of the weight stack but no one seems to buy them with their equipment anymore. The Y doesn’t have any either.
7.20.19
Woke at 211.8 lbs.
ELLIPTICAL
20 min Interval incline 14, L8/16, 2.09 miles
ABS
Did some stuff
PT
Mostly stretching because I’m sore from yesterday
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Really hope this is just a warning J.
Be careful
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So far, so good. I’m sore today - muscles and connective tissues. Range of motion and flexibility are my biggest opponents right now.
A few weeks ago I really struggled to do prone abduction (like a reverse fly). I used 2.5 lbs on that yesterday and it felt great. I felt strong and didn’t have any pain.
My new problem movement is standing abduction (like a lateral raise). It’s a beast but I know it’ll get better just like the other movement.
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Glad to hear that J.
Just keep chipping away as you’ve done, and as you say it’s going to get better day by day.
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7.21.19
Woke at 212.2 lbs. It seems that I’ve settled in at 211-212 when I’m fed. I think the old 209-210 readings were carb depleted.
Silver lining of my injury - I can’t actually implement any of my ideas!
I’m torn between more traditional programming and this High Intensity Interval Bodybuilding program that @kleinhound is running. It’s CrossFit with an actual plan I terms of which muscles get trained. It’s similar to Alpha’s stuff, too. Giant sets with a cardio aspect thrown in (like a 20 cal row).
My thoughts on traditional programming is really limited to four to five main lifts - deadlift, power clean, OHP, and incline bench. I’m tempted to run double progression from SGSS on those only while doing bodybuilding type stuff for the rest of me.
If I’m smart enough then I might be able to do both. That’s two pushes and two pulls… 
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No love for squats? 
Not anymore. I wish they agreed with my anatomy because it’s much better doing squats instead of single leg stuff. My reality is that squats chew up my hips. It’s not worth it to do them anymore. I’ll probably try to do some in a workout but I don’t think I should push the weight and progression.
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Aww man that sucks. Sorry to hear that
Hey, @kleinhound, I found a CrossFit Bodybuilding Hypbrid program on Tier Three Tactical. There are three parts plus other hybrid programs. They have progression to them. I thought you might enjoy looking at them to help build your own workout library.
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You can and you will. And you’ll look great for it.
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7.22.19
Woke at 217.2 lbs. There’s a lot of food in my stomach.
I’d be lying if I said I wasn’t thinking about switching to one of the CrossFit for Bodybuilding programs that I’ve been browsing.
Here’s a snapshot of the Tier Three Tactical Hybrid Program.
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looking like a workout I would like a lot.
But the amrap finishing stuff looks hard as hell.
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They don’t look easy. I also can’t do a muscle up…
I had my annual physical today and was able to speak with my doctor about my cholesterol. She pointed out that when I got my total cholesterol back down to 170 (from 220), my HDL levels also dropped 20 points. So when total cholesterol was 170, HDL was 40. Now that total is at 213, HDL is at 60. She’s not worried and doesn’t have any idea why the number keeps changing.
Prior to my lab work, I was thinking about trying to cut down on my meat/protein consumption anyway. @isdatnutty only buys about 5 lbs of meat a week and he seems to be doing just fine in the muscle and strength department. I honestly don’t think I’m going to grow much. If I can’t grow at a rapid rate then do I really need a high intake of protein?
My old text books (NSCA CSCS book) said that athletes need 1.2 - 1.8 grams of protein per kilogram of bodyweight. Call me 100kgs (which is high right now) and I need 120 - 180 grams per day. I can get that without pounding protein shakes eating pounds of meat. Six ounces of meat seems to be close to 40-50 grams of protein regardless of the source. If I eat two or even three portions a day then I’ll be in the suggested range. Add a protein shake for breakfast or before bed if I’m low and I’ll be fine. I’m going to follow Nutty’s approach and try to limit myself to a pound of meat a day on average.
An easy way to do that would be to only cook up seven pounds of meat for the week but my kids eat my food so that won’t work.
Anyway, hopefully I can get my LDL cholesterol back down so I’m in normal ranges. I found an article (and doc confirmed this for me) that stated that men who drink two beers (or two glasses of wine or two 1.5oz shots of 80 proof liquor) a day have higher HDL cholesterol than people who don’t drink or who drink less frequently. So, my hypothesis is this:
- increased beer consumption + reduced meat consumption = lower total cholesterol with high HDL cholesterol
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Honestly man, just try it for like 12 weeks and see how it goes. It will be a change to get use to for a few weeks and I think you have to do it for a few months to really gauge how it works for you. My personal belief is you don’t need as much MEAT as you think you need. I mean if we were high level athletes it would be a different story. But for regular guys like us that just want to be big, strong, and look good, I think that 100-150g is just fine.
You gotta make sure to have lentils, beans, and lots of veggies. I would honestly make a big chili at the beginning of the week (use chicken or whatever) so you can have the beans and veggies in there as well. It’s tasty over rice!
Just to give you an idea this is what I prepped for this week:
Breakfast (Sandwiches & Smoothie)
- Nutty Breakfast Sandwiches - 2 sourdough english muffins, 4 eggs, 2oz cheddar, handful of spinach
- Nutty Smoothie - 2 cups mixed fruit (pineapple, mango, grapes, peaches, cherries), shit ton of spinach, chia seeds, flax seeds, hemp seeds
Lunch (Chili)
- Bison Chili - bison, black beans, kidney beans, white beans, corn, celery, tomatoes, onions, carrots, zucchini, avocado, kale, raw purple cabbage (put at the end)
- 2 cups basmati rice
Dinner (Pasta)
- Seafood Medley - shrimp, scallops, squid, clams, cod, green beans, broccoli, cauliflower, bell pepper
- 2 cups gnocchi
- Homemade Pesto - some healthy avocado based pesto my wife made, super good!
I have no idea what the calories are, but I bought bison (2.5lbs) and the seafood medley (3lbs) for 5.5lbs of meat this week and that’s eaten over 6 days. But I feel strong in the gym and I just feel good overall.
EDIT: So I did an online calculator and without ANY of the veggies and olive oil this is what my cals look like eating 12oz raw weight of meat those 6 days a week. So I probably eat around 2800-3500 each day when you include the random snacks or the 2nds I have at dinner lol.
Calories - 2790
Carbs - 333g
Fat - 88g
Protein - 165g
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It’s so hard not to latch on to the typical bro recommendations of tons of protein. I’d kill for an extra 2-3 lbs of muscle per year and I don’t even know if I’ve achieved that in one of the past five years. It goes against everything in my bro head to decrease protein. But I don’t think I have much reason to stress about it and force it. I don’t think I can get much skinnier! 
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Yeah I don’t think you need as much as people suggest all the time. I think it’s just easier to say eat x amount of protein. I still think total calories in and nutrition of those calories matter more.
This is just my personal opinion but I think for anyone:
100-150lbs - 100g is probably good enough to build muscle
150-200lbs - 150g is probably good enough to build muscle
200-250lbs - I wouldn’t know but I can’t imagine absolutely needing 200g of protein
250+lbs - Yeah you gonna need a lot of protein lol
I know @flipcollar and @ActivitiesGuy don’t eat ridiculous amounts of protein either and they seem to be doing just fine.
I think if you eat a protein, carb, healthy fat, veggie at every meal you can get more than enough adequate protein for building muscle if you keep it that simple to be honest. Don’t need to overthink the protein at that point.
I know talking to some physicians that people that eat meat (non lifters) typically don’t run into issues of not taking in enough protein (at least men). Usually they have an issue of not eating enough good healthy foods including veggies and fruit haha.
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