4/18/22 - Fortitude T2D1W1 Blast 2
Wasn’t sure what i wanted to do regarding training. I enjoyed Fortitude but was a little disenfranchised with the straight sets so I toyed around with the idea of 5/3/1 and Deepwater… decided i really couldn’t go as all in as I’d need for either. I ended up re-vamping FT into something I’d enjoy a little more and it was pretty minimal in scope when it was all said and done.
WARMUP
-Stairmaster
400 steps at lv10
-Clean & Press
5x45
5x95
5x135
Had fun with the Rest-Pause (no surprise) and had a great session. Still in search for something i like for heavy back width.
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I think it sounds like a great diet plan if it helps you achieve your goals and it sounds like you’ll get a high level of compliance on it.
Any diet you stick to is the right diet in my mind.
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4/19/22
Sleep: 5h24m
ANS Recovery: -10 (lol)
Weight: 215.8lb
AM Training:
Band Pull-Apart x50
Was running behind so I cut it short
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4/19/22 - Fortitude T2D2W1 Blast 2
Did RDLs up to 225x10, then caught Deadlift fever so i pulled 315x5, 405x5 and 495x2, because unplanned rep PRs always go well (sarcasm). Judging by my leg press, my weak point is absolutely anything greater than 10 reps on leg movements… will have to correct this at some point. Skipped calves because i have calves planned ED and frankly don’t need much development in the calf department. Good session, but need more sleep.
3 Likes
4/20/20
Sleep: 5h 56m
ANS Recovery: -2.4
Weight: 217.3
No training this morning - utterly burnt out after last training session.
Went off diet a bit last night and had some protein pasta. Wasn’t me caving for urges or anything, its that the fucking dog ate my tilapia when I stepped out to fix up the pool… was close to using the dog as my protein source in retaliation though 
DISCLAIMER: no animals were harmed in the making of this movie.
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My wife’s old dog once ate a whole roast chicken before dinner. To quote anchor man, I wasn’t even mad, just impressed.
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I have been forcing my cut a bit and i start to remember ideas that i had a few years ago.
Wanted to share this one with you since you are also cutting a bit.
Basically a few years back i came upon info and studies that say that our body doesnt store carbs and protein. There also was the saying “the fat you eat is the fat you wear”.
So what i used to do and will be doing now also is that some days you don’t eat in a defficit, but you also limit fat. So i would even push calories pretty high but cut all the fat that is possible.
The idea behind this is that an active, healthy body will burn the excess carbs off as body heat. So if you eat 5000kcal but only 10-15g of fat you will gain 10-15g of fat that day. Since you burn off more on the days you eat in a deficit, you are losing weight but also refeeding and feeling full. What i used to do was - fast the first half of the day so i lose fat and at night i ate carbs, including low fat candy and sugar. Was sweating like crazy at night but at least felt like i eat alot.
Just wanted to share this idea if you also wanna try.
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That might explain why my second cut I ran before wasn’t that successful as a had a higher fat content as was using a lot of eggs and milk as my protein sources.
Always love you insights dude!
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@hankthetank89
I don’t go super low fats on anything because your body NEEDS fats to survive (in the form of lipids) but I do limit excess fats as much as possible.
I think I recall reading something similar to this, which is why I had chosen to go relatively low fat back when I first came up with my diet plan. I don’t know if it was a study or just bro science, but it worked for me back then and it’s seemingly working for me now as well. If you happen to find these studies at some point, I’d be more than happy to read over them again!
4/21/22
Sleep: 5h 43m
ANS Recovery: -10.0
Weight: 218.6
Still incredibly sore from Tuesday’s training; I ate as much food (protein and milk) as I could put down last night in attempts to aid recovery. Been having a hard time sleeping - not sure if due to CNS or possible diet change.
“No more deadlifting in a deficit” he said, hoping to convince himself
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One of my hounds is so stubborn when it comes to getting food. If he thinks there is something in the garbage, he will attempt to get into it for hours. Then if he gets into it, he gets violent if you try to take anything away from him. T-bone steak bones are his biggest motivation. We had one last night, and I banded the garbage drawer closed, he still tried for an hour and eventually started to cry because he couldn’t get it open. It is super annoying.
1 Like
4/21/22 - Fortitude T2D3W1 Blast 2
WARMUP
Stairmaster
300 steps at lv 10 (leg cramps were getting too bad to continue)
Clean and Press
10x45
5x95
5x135
Good session, progressed on muscle rounds in weight/reps/quality. Scaled back a bit on anything leg related because i need to be recovered enough to hit tomorrow.
Pretty sure i was getting hit on by a gay dude at the gym… #winning
6 Likes
‘Pretty sure i was getting hit on by a gay dude at the gym… #winning’
That is winning at life. I feel good that the big dudes at the gym now speak to be and treat me as an equal. Just wish there were more single mums working at at the same time as me 
2 Likes
4/22/22
Sleep: About 6 hours
ANS Recovery: unsure, didn’t wear sleep tracker long enough
Weight: 216.3
No AM training, just wanted more sleep - which was much needed to be fair.
Got a little more sleep in last night, still need more. For the first time in a long time I didn’t feel the need to slam down every piece of food in sight, so dinner was only 10oz ground beef and 8oz Tilapia.
Conversation last night with the wife:
Me: I’m pretty sure the gay dude at the gym was hitting on me today.
Her: WELL IT’S BECAUSE YOU DON’T WEAR YOUR RING AT THE GYM
Me (intentionally interrupting her): If I were you, I’d be a little nicer to me… I’ve got options now
Her: I’m gonna have to go fight off a gay guy for you, aren’t I?
Me: Probably.
(I don’t wear my ring at the gym because ring+pulling exercises = finger death)
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Silicone is the way to go for rings IMO.
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4/22/22 - Fortitude T2D4W1 Blast 2
Decided to attack my weaknesses by doing high rep squats. Last session put that weakness on full display. Good session, need food.
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4/23/22
Sleep:7h 23m
ANS Recovery: -1.7
Weight: 216.0
Ate an entire rotisserie chicken last night after downing a half pound of ground beef… i made my ancestors proud.
Considering doing high rep squats 2x per week until it stops feeling like death. Might reconsider if/when we get a sled for the home gym.
Last day of this semester AND i get a week off in between.
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2/25/22
Sleep: about 5h 30m (natural wake at 3;50am, a rare occurrence)
ANS Recovery: not measured
Weight: 216.3
Was mostly true to diet over the weekend, didn’t cheat but had some protein pasta for 2 meals that desperately needed something to make it more palatable. Still, was under 150g carbs for both days.
AM Gun Show
Supenation Curls
High Rows +iso hold
Rope Hammer Curls
Poliquin Lateral Raises
Finished out my semester with a 78 in my Environmental Sociology class and a literal 100 in Operating Systems… you can tell where my efforts went. General Education classes can go to hell.
EDIT:
Some days i wake up and just want to lift… this is one of those days.
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Walden’s alfredo sauce is surprisingly decent for a zero calorie science experiment. The red sauce, not so good. Otherwise, Sam’s carries a no sugar added pasta sauce that I enjoy and is low carb enough. There’s also “Kevin’s” stuff, which is keto/paleo.
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I have been using this sauce as well lately. Low cal and low enough sugar/carb for where i’m at currently. Waldens syrup is so good but some of their other stuff is not edible!!!
https://www.silverpalate.com/product/pasta-sauce/san-marzano-marinara
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They’re so hit and miss. I dig their sweet stuff, but the salad dressings all tastes like metal. The alfredo is spot on, the red sauce has a chemical taste to it. Just gotta experiment.
