The only thing that have ever helped me cutting, this is not an expert advise, but it is simple.
Counting calories, doesn’t matter how the macros stack up. But a bit on the high side in protein is a good thing though.
Eating less calories than you use everyday makes you lose weight, eating more you gain. It’s very simple and very boring.
Get an app and a kitchen weight beside your plate and start plugging away.
Start with what you eat now if that’s x calories then reduce it by 200 eat that for a week if the scale goes down keep it. If it still goes up cut another 100 or 200 just a tad under so you lose very little. The weight training will have you gain a bit of muscle and burn more calories, when the weight decreases to fast add in 100 or 200 calories.
OHP :
45x10, 5 (didn’t get warmed up enough)
65x6 (should have warmed up more)
75x5
95x5
115x5
135x3
+145x7 (rep pr or tie)
?150x3
?165x2 (rep or on previous 1rm)
175x0 (fail video below)
Paused:
135x5 paused at failed spot
115x5x5 ditto
CGB:
95x10
135x5
155x5
175x5 (wanted more sets but didn’t)
Lats:
Straight arm pull down:
70x15, 70x20 (rep pr)
Wide upright opposite of OHP:
110x20, 15, 10 (these felt awesome)
Wasn’t feeling landmine heavy rows so I substituted for 1 arm cable rows
100x15 (slow and methodical)
100x20 (explosive with slow return)
100x15 ( slow )
Paul Carter gun gainz SS:
65/70/25/120/100/BW bench dips
Today it was a struggle to warm up, and find a groove. I did manage a rep pr on 165. It was my previous 1 rep max. I got it for two and felt a third was there. I decided to rack it and get a 1 rep pr. Instead of the smart move to 170, I tried for 175. Failed the rep just above the head. It would have been a grinder. I think if I had tried it a second time I would have gotten it but I did my back off sets paused. 135 paused was hard af. 115 was not bad. Should have amrap the last set of 115… not even sweating the failed 175.
Thx @mortdk. Solid advice man. I’m not cutting per say. Just not wanting to gain 4-5 lbs a week.
On the positive note I did cut out one of the meals, and I drop a serving of rice on non workout days. Today I dropped 1 lb. could be due to body adaptation to new sodium levels or just not as much food in the gut.
Whether you want to cut, gain or maintain weight.
If you don’t know how many calories you’re getting it’s pure guesswork. After I started counting I got a big wow moment.
When starting a new diet like the one you’re on, I think it would be nice to know how many calories you’re getting compared to how many calories before the diet.
If the numbers are equal then no worries if they are skyrocketing or dropping a lot, well, then one have to dial in.
DL:
45x10
135x10
185x5
225x3
275x5
315x3
+355x9 (rep pr seeing stars on the last rep)
?365x3 (rep pr)
?385x1 (weak ass lockout)
?405x1 (pr due to no strap dbl overhand)
?405x1 w/ straps flew up
Deficit standing on 45 plates
315x5
275x5x4
275x10 tng explosive
Ft squats:
135x5
145x5
165x5 (got a great bar position on this)
BB hip thrust:
155x20x3
BB seated good mornings:
135x10x4 (worked different foot positions and depths).
Lying leg raise hip thrust:
25x3
Trap bar farmers carries: 275lbs
200 yds for as few carries as possible
5 total carries. 30,45, 35, 65, remaining.
Deadlifts were much better due to double overhand grip no hook holding solid no worries. Messed around with wider, narrower foot position +/- 1/2 inch, toes out more, straight, kind of screwed up my form some. Found a good position but screwed around so much I don’t remember where it was…
Ft squat found the sweet spot for bar position today on the last set.
Seated good mornings hit me different depending on foot position. If my feet are in tight I feel it more in the low back/ errectors, if I put my feet out wide and in front I get more hamstring/ groin. Gonna mix up the sets and hit it both ways for mix ones sets.
Farmers walks: what the hell was I thinking doing these at the end…just picking up 275 was a mental struggle at the end of this workout. But I wanted 200 yds of it. Picked and carried until the grip felt like it would give out and set it down. Walked back to the start line then picked it and went again. Gonna work on doing this when the weather permits to cut it down for fewer carries if I can.
I wish I trained at the college track gym. It’s similar to your setup and on the end of the track. I could head out the door like this for my carries instead of stumbling around the Y. I finally started using straps too.
Grip was the limiting factor for sure. I use these to get additional core work and grip training.
My set up is ideal for sure. The kids are getting excited about the summer. Including my daughter. She kidnapped me tonight to go get some cake…
I had a slice of 6 layer chocolate ganoche (sp?) cake and a big old glass of milk.
I’m gonna say that was horizontal instead of vertical. No pictures and no evidence remains.
On a side note I’m destroyed from that deadlift session. Probably won’t try and push bench hard this week, maybe squats depending on the recovery from today.
Next cycle starts on Friday of next week and we will not do jokers. Amrap working set and 5x fsl with amrap on last set. Lest intensity for three weeks but more volume. Thinking of doing 5x10s for OHP, 5x8s bench, 5x10s for squats, and keep deads 5x5. Maybe SSL…
For the OHP try 10 sets of 5 FSL EMOM style. It’s freaking hard at the end and things really gets tough.
I think I’ll try some Paul Carter style FSL doing 3 sets of AMRAP shooting for 50+ reps in total for bench and squat for my next cycle. The 5 sets with amrap on the last set is a great option I think.
Bicep: 16 (40.7)/ same
Fore: 12.5 (31.6) / (31.4)
Thigh: 25.25 (64.1)/ 24.5 (62.3)
Calf: 16.5 (42.2)/ same
Ok the numbers are in… one week on the red meat and rice diet and I’ve added 3lbs of fat and 1 lb of muscle. It will bulk you up…my bf numbers went from 17% to 19%. Screw that! I’ve got to get some calories out of the diet! Add cardio next week and check back in. 18% is my upper limit. When I hit that or go over time to cut back until I like what I see… by by rice. I love rice… going to ride my bike be back later.
Back to back weeks the waist increased and BF is up back to back weeks. Up 6lbs in two weeks, when I have been teetering on excessive weight. I’m sure most of the weight fluctuation is fluid (I was 256 tonight +12 from last week) that is a problem when coupled with the waist and caliper numbers.
