I am in a quandary. I have somehow managed to get to close to 2700 calories and I’m 40 grams of protein short. How the fuck I managed to balls this up I don’t know but I am hungry as all hell. Fats are bang on, carbs barely over.
Fuck.
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Oh, wait. I’ve been at 2700 cal/day since 30 September. It seems almost too convenient to go up to 2800 cal/day, but if I remember correctly last time I went up it was when I was hungry AF and refeeding more than usual…
@botslayer gave me good advice then, so I figure it is still good now.
Justification would be I’m sitting around 198 lbs at 85%, so my LBM is around 168 lbs. Maintenance window for my LBM is then 2350-2850 cal/day.
So yeah, seems like going to 2800 cal/day is go. I’ll just up carbs. Simples.
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You seem to have your diet stuff in track, how does one calculate they’re needed calories?
I’ve read on allot of places that the online once aren’t to good.
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I don’t bother with anything like TDEE. Take your bodyweight in pounds. Multiply by 17. That’s the high end of your maintenance. Multiply your bodyweight by 14. That’s the low end of your maintenance. If you have some idea of what your bodyfat percentage is, you can calculate an estimated LBM and base your maintenance calories on that. If you want to add mass or lean out, pick a point in either window and start there. See what happens and adjust up or down 100 cal/day or so as necessary.
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Woke at 199.1 lbs, looking better than yesterday. Some lower ab bloating still there, but the softness has gone.
Probably a combination of my hair coming back in and that slight bloat making me feel like I look fat when I rationally know there’s been pretty much no change in body composition in the last couple of days.
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Thanks for the the info!
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Yeah, you’re absolutely in sync with your goals. You’ve put on quality mass in areas that were lacking…chest, arms, shoulders, mid-upper back width. You’ve always had the thickness…you’re a PLer. But now you’re bringing up some of the show muscles that are very underrated for strength…or at least traditionally were underrated.
Good work!
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Awww now we can’t say we have matching weights lol
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Awesome, thanks. I’ll have a shave in the next few days and see what that does.
Today’s training
Pec flyes 25 lbs for a bunch, played with tempo
DB bench
10x20 lbs
10x40 lbs
8x60 lbs
5x10x80 lbs, 6, 6-7, 8, 9, 9 RPE in just under 15 minutes - fucking FINALLY, up to 85 lbs next week and embrace the suck again
Saw the gym just got an American press bar and a fat bar. I may have gotten a little excited
American press bar feet up bench supersetted with strict BB rows
Bench press grip on widest handles 10xbar (64 lbs), 10x151 lbs, 9x195 lbs (failed 10), 2x8x195 lbs - noticeably better pec pump with this bar. I also suspect my bench may have gotten better because 195 lbs for nine when I’m already fatigued…
Rows 3x12x198 lbs, up to 209x8-10 next week
Pec flye machine supersetted with T-bar rows
Flyes 3x15 at pin 4, elbows on handles - good, up to pin 5 next week. Better than DB flyes
Rows 3x15x110 lbs - up to 121 lbs next week
DB tricep rollovers
3x12x20 lbs - went from OK on first set to rest/pause by sheet necessity by the third
All done in an hour and 25 minutes
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Mate if you shave you will drop at least 5lb !!! 
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Ten easy
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For you personally, what do you find targets your lower chest?
Is it more a certain exercise or more the contracting and squeeze?
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I have no idea I’m afraid. Upper chest DB bench, maybe dips for lower?
Woke at 199.5 lbs. Looking OK I guess? Still some of that lower ab bloating, but yesterday was a carb feed for today so expected I guess. I think part of it is I see the scale going up, so my head fucks with me and tells me to see negative body comp changes.
Which is why it helps to have you guys as a sounding board, so thanks.
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When’s the next Dexa?
I’d trust the mirror. Ironic coming from me.
The shave will do wonders for your attitude.
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Meh, not sure with the DEXA/BIA. I’m going by mirror and tape measure ATM. That and monthly scale weight averages increases. I figure that’ll be more indicatative.
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Today’s training
Leg extensions a bunch at 55 lbs
Front squat
10xbar
10x132 lbs
4x10x242 lbs, under 6, 6, 6, 9 RPE - poor grip on fourth set more than anything
8x242 lbs, 8-9 RPE, losing the bar
Goal achieved for the week, 5x10 next week. Work sets took 14 minutes
RDL toes elevated on 11 lbs plate
10x132 lbs
8x220 lbs
3x12x286 lbs in seven minutes - still focusing on pushing the bar away. Not sure about staying here or going up to 308 lbs next week
Weighted decline sit-ups supersetted with single leg leg press
Sit-ups 3x15 with 44 lbs - third set still hard AF
Leg press 3x20/legx176 lbs
All up took an hour and 20 minutes.
Today was hard for some reason, but progressing so I’m guessing just a bit worn out from the week. I’ve seen progress across the lifts, so it’s to be expected I’d feel a bit tired.
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I see you’ve found high rep barbell curls. How are you liking them?
They’re cool. They’re horrible but I think I see why they work.
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