Sounds like it is, but I’m betting most of the same kids complaining on TikTok don’t carry the type of clearance I do, and don’t already work for the company I’m currently in.
My fallback is to go Information Security, which I also carry the clearance to make worthwhile.
IIFYM at it’s best… lol
1/22/23 - Rest
Weight: 211.6lb
Food
Cal: 1675
P: 217g
C: 68g
F: 52g
Swapping out rice for Barley because I’m an old fuck and aiming for lower glycemic index carbs.
4char
4char
Meant to post last night before bed.
1/24/23 - Rest
Weight: 209.8lb
Food
Cal: 1997
P: 203g
C: 205g
F: 39g
4char
Didn’t track macros yesterday - still could, I just didn’t feel like it (the best reason, I know).
Jumping ship on the Jordan Peters Full Body experiment - only had 2 sessions left. Couldn’t manage more than 4x per week, most weeks at 3x… need more training days and daily activity, so shorter sessions with added cardio are the answer. Will be moving over to a PPL split that is 90% the same as Jordan Peters program, close enough to call it such. I made a couple small add-ins and removed an exercise or two so I can run it more than 3-4 days per week.
Still fighting with the scale, so I’m adding in 15mins daily cardio. Deficit says I should be down nearly 2lbs at this point, scale has stayed same, same, same, then climbed at 2,000cal/day or less. Bastard.
Program to look like:
Push 1
Incline DB Bench 2x6-12
Incline Flye 2x15-20
Seated DB OHP 2x6-12
DB Lateral Raises 2x15-20
Weighted Dips 2x6-12
Cable Pushdown 2x15-20
DB Triceps Ext 2x6-12
Pull 1
Kroc Row 2x6-12
Lat Pulldown 2x6-12
Trap Shrug 2x6-12
EZ Curl 2x6-12
Hammer Curl 2x15-20
Rear Delt Flyes 2x15-20
Legs 1
Hack Squat 2x6-12
Quad Ext 2x15-20
Trap Bar RDL 2x6-12
Ham Curl 2x15-20
Single-Arm DB Carry 2x -
Push 2
Machine Incline 2x6-12
Incline Flye 2x15-20
Machine OHP 2x6-12
Machine Lateral Raises 2x15-20
Weighted Dips 2x6-12
Cable Pushdown 2x15-20
DB Triceps Ext 2x6-12
Pull 2
Kroc Row 2x6-12
Lat Pulldown 2x6-12
Trap Shrug 2x6-12
Hammer Curl 2x6-12
EZ Curl 2x15-20
Rear Delt Flyes 2x15-20
Legs 2
Leg Press 2x6-12
Quad Ext 2x15-20
Trap Bar RDL 2x6-12
Ham Curl 2x15-20
Zercher Carry 2x -
Warmup sets at:
-50% WWx5
-75% WWx3
-possibly 90% WWx1 if it feels needed
All sets to failure.
All reps will be performed with 3-second negatives.
Progression to next higher weight when at or above top of rep-range.
Back down set at 50-75% WW for 6-12 reps after WW set on all heavy exercises.
Starting 15mins Cardio daily, not higher than HR Zone 3.
Goal is 5-6x per week weight training.
Diet to stay mostly the same food intake-wise, splitting evening meal - half at lunch, half at dinner. Add veggies if hungry after dinner. No more forcing in carbs to meet calorie goal; if I’m meeting Protein and Fat goals and not hungry - no more eating.
Gym in a few.
4char
4char
1/29/23 - Rest
Weight: 210.9lb
25mins Cardio and about 12 hours of school.
Food
Cal: 1942
P: 191g
C: 123g
F: 77g
Sorry, no pretty graphs this week, MFP is throwing a fit so going old school here
Weight Avg.: 211.1lb
Weight Lost (from last week’s avg): 0.4lb
Avg Cal: 2059
Avg Protein: 215g
Avg Carb: 167g
Avg Fat: 57g
^math is still off, should be down another 2.2lbs. In combination with last week, scale drop is missing 2.7lbs of weight according to diet. Strangely, the mirror is showing progress that the scale is not. I’m not naive or undertrained enough to suggest I’m simply replacing the fat with muscle, but a girl can dream.
My maintenance calories has proven to be accurate numerous times in the past, so everything should be working, but we don’t live in the land of hypotheticals. Guess I should have assumed hitting 10%BF wouldn’t come without cardio. Activity has been adjusted. 15 mins cardio daily, training to become 5-6x per week as noted above.
Adding 5 mins/day every week the scale does not move.
This is what matters right?
At least for me, the weight seems to come off in chunks. I’ll be the same weight trying to lose for a bit, then all of a sudden, I am like 3-5 lbs lighter consistently. I don’t understand it, but it seems that is how it goes for me.
92%! Nice recovery!
4char
1/31/23 - Rest (class)
Weight: 210.3lb
Food
Cal: 2090
P: 180g
C: 124g
F: 96g
4 hrs sleep last 2 nights, getting another 4 hours tonight. Tired.
2/1/23 - Rest (needed)
I worked more hours today than I’ve slept in the last 3, so i took the day off. Too tired frankly
Food
Cal: 1817
P: 196g
C: 74g
F: 83g
4char
4char