I’m starving to death. Gaining weight while feeling hungry. I’m not sure if it is the uptick in sodium and fluid retention (surely it is). I’ll hold this diet for another week or two.
Today’s meals
Wake:
2 scoop whey shake
1/2 cup Greek yogurt
1/4 cup almonds
1-2 tbls honey
3-4 oz orange juice
Breakfast:
1/2 cup oats
2 oz raisens
10:30-11
6-8 oz New York strip
1 cup jasmine rice cooked in chicken broth
1 baked carrot
2:30
6-8 oz New York strip
1 cup jasmine rice cooked in chicken broth
1 baked carrot
4:00
3-4 oz orange juice
Dinner: 6:00
3-4 oz OJ
6-8 oz New York strip
1-2 cups jasmine rice
2 small zucchini squash sautéed in butter
2 large grabs of spinach sautéed in butter
Squat:
45x10
115x10
135x5
165x5
195x3
225x3
*+255x8 (rep pr, 3-5 reps left hurt myself last time I did 5 reps of this shut it down)
?265 (rep pr this weight wanted more weight but decided to just hold it for another day.)
Paused:
225x5 (oh hell yeah, paused squats are awesome!)
195x5 ( too easy)
195x8x4 (still paused working the hole)
RDL: worked softer knee and firm back
135x10
185x8
205x8
235x7
Lying leg curls: (worked time w tension)
50x20x3
Snatch grip rack pulls above knee:
135x10
225x10x3 (last set grip was hard)
Back extensions:
25x10
25x15
25x10
Hanging knee raise:
20, 20, 20
Standing band crunch:
¿25lbs? X25x4
Tonight the squats were very solid. The form felt great. There was very few reps where I shifted forward. I worked on sitting back and focused on mid foot push, pulling the bar into the back hard, and being solid in the hole. Pulled myself into the hole slow and deliberate then exploding up.
Paused squats were no problem. They felt better than the working sets. 225 felt light with the pause. 195 felt very light which let me really focus on what was going on into and leaving the hole with the pause. I really focused tonight on getting to the hole tight and coming out with great form. Tonight was a great squat work. After the 265x3 joker I wanted to keep putting weight on the bar and crush something close to 315. It was there tonight for sure. Instead I decided to just do really focused paused back off sets and they were money!
I’ve got work to do on the RDL. Softened the knee and sat back more. Still very mechanical and too much thinking, but the reps felt good. May hold onto this weight next cycle until the form improves.
Again this diet is paying off. Zero loss of energy and was able to finish in 76 minutes. With 2 min rest for squat sets. In and out.
Tonight I’ll have some fish (salmon) instead of a steak. The red meat and rice diet is delicious.
Dude, this is awesome. I read somewhere on TN that when you’re feeling like a brute during a workout, you shouldn’t push it too far; it’s just a sign that your recovery is great. Credit the diet for sure, it seems like it’s already paying off big time for you!!
I’ve been following a similar approach and loving it.
I read/heard someone ask Stan about Potatoes vs Rice. IIRC, he basically said potatoes are good when cutting and rice is better when bulking because his clients stay full longer on the potatoes whereas the rice tends to digest faster so they can eat again sooner. So if you’re having issues with hunger swap some white potatoes in for rice for a meal or two!
Also, he mentioned eating oranges rather than drinking OJ to help satisfy hunger a little more.
I’ve got to find an adjustment of some sort. I woke up this am and was 248 lbs. that is a gain of 3 lbs since Sunday. Something is off on the calorie calculations. I cut one of the meals out today to slow down the gains hopefully it is closer to maintance.
Give yourself a week or more to regulate the increased sodium consumption. You’ll be storing water like Aqua-man if you drastically increased your sodium (like I did). I’d say play it out for a week or two and re-evaluate!
Also, I might know a guy, who knows a guy with a black market PDF of the Vertical Diet if you’re interested. I may be able to hook you up.
Started to look into it and then it honestly fell off my radar. I’d be happy to send you a bottle or two, but I’d hate for it to end up costing you an arm and a leg to get it there with shipping and/or border fees.
Thanks man. I’ll be fine…
I do appreciate the offer!
Good people share things. Thanks!
We honestly don’t eat enough to justify it.
I did cut out the rice with this afternoons steak. Tonight I’ll load up on veggies with my meat. I may cut a rice portion out until I get back down in bf %. I think I’m gaining fat right now. Not a good thing for me trying to hold the weight off until my body gets a little leaner…
I’ve still got a partial spare tire holding on to the low back and low abdomen. I’m not looking for a six pack or even visible abs. I don’t mind the powerful bear look, but I’m not wanting to be 18-20+% body fat either.
