Maximum Definition Diet recap
Breakfast was the usual. Dinner was leftovers of the meatload and my usual assortment of eggs
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@raven78 Very much appreciate the support. I had to heal before I could grow, which is honestly the way of the world. The same is true even from a physical stance: so many people want to chase body composition goals while theyāre still metabolically damaged, and the body is going to prioritize getting healthy over getting jacked. Itās amazing how much life is āeasy modeā once you have health sorted out.
OPERATION PLANET MONGO
AM Workout (0355 wake up via alarm)
Tactical Barbell Operator Cycle 1, Week 5, Workout 4
āGO RUCK YOURSELFā
Treadmill walk w/45lb vest
- Time: 90 minutes
- Distance: 5.25 miles
- Incline: 5 for first 2.5 miles, 6 for remainder
Notes:
- I pinched a nerve in my back on something in yesterdayās workout, and was concerned it would make sleep difficult, but aside from waking up a little stiff, I felt good enough for this. The walk the day after deadlifts continues to be very tonic.
- We had a great night of Tang Soo Do yesterday. We had back to back classes, and on the second one, only our family showed up, so we just did a sparring clinic. Full hour of various matches with various conditions set (kicks only, non-dominant side only, etc). We eventually did a hands only match and I went up against the senior black belt and just HAD to go back to my boxing days, put up the peek a boo guard and just bobbed and weaved right through their offense into 3 consecutive body blows.
- My new tactical plate carrier arrived yesterday, and I think Iāll give it a go with Murph tomorrow.
- Wasnāt able to get in my daily sandbag yesterday: schedule was just too crazy.
- Weighed in at 80.4kg this morning, which is an increase from last week, but the weather has been cooler and Iām less dehydrated than Iāve been.
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I wouldāve thought you could get one from work - like the real deal 
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Iāve always flown a desk, haha.
Smart man. But ya know, resources, favors, and the like lol
Iām sure the fitness training ones theyāve created in tribute are probably a little more comfortable.
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Maximum Definition Diet recap
Breakfast is unchanged. Dinner was another leftovers night, finishing off the lamb and part of a burger patty.
Also, looked over my numbers, and though this weeks weigh in was higher than last week, the trend over the past month is still downward. Fun to get that perspective
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OPERATION PLANET MONGO
AM WORKOUT (0510 wake up via Valkyrieās alarm)
Tactical Barbell Operator Cycle 1, Week 5, Workout 5
Buffalo Bar Squat
3x5x335
ALTERNATE w/
Axle strict press from rack
4x173
2x5x173
+1 push press on the first 2 sets
MURPH Hero WOD
1 mile run
100 chins
200 push ups
300 squats
1 mile run
w/20.4lb vest
Time: 46:08
Took footage of the bodyweight exercises, but paused it during the run.
Notes;
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Iāve got the day off work and itās my kidās last day of school, so I slept until the Valkyrie got up and was able to cram all this into one session, which worked out great for the schedule.
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Wasnāt feeling particularly bad this morning, but not all that strong either. Finished our 4th sparring class for the week yesterday, and I ended up walking 28k steps, 8.25 miles of which were with some manner of weighted vest (I tested out my tac plate carrier walking the dog last evening for 3 miles). So I most likely am carrying some fatigue.
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On the final set of squats, I felt something shift in my right patella, which is the one that gives me trouble. I was dainty for those squats, and felt it a little during the first mile of Murph. Thankfully didnāt present during the squats. Right now, itās a little tender, but nothing terrible.
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Press continues to fluctuate day to day. Small changes in bodyweight and fatigue play a role.
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I typically prefer to do Murph unpartitioned (do 100 chins, THEN 200 push ups and THEN 300 squats), in order to make it more miserable for the sake of a memorial workout, but my schedule couldnāt permit it. However, performing the workout immediately after a Tactical Barbell lifting session helped increase the misery and difficulty, so Iām happy with that.
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First time running since my fitness test last month, which was the first time running since the 10 mile race. Been trying to let my foot heal. Thankfully, didnāt present any pain today.
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Iām fasting through breakfast, since my kid has a half day and weāre going out for lunch to celebrate. Iām getting a breakfast burrito with carne asada: go steak and eggs.
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The Fringe Sport tactical plate carrier gets my seal of approval. It jostles a little, but I can adjust it to be a little tighter if I need to. It allows more maneuverability on the bodyweight work compared to my Ironmaster vest, and when I do push ups with this vest my face hits the floor before the vest does, so thatās a win.
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Maximum Definition Diet recap
Fasted through breakfast and got a steak and egg breakfast burrito with extra steak. Ate just the inside, of course. Deviated from the plan and had cheese. Told myself it was a reward for completing Murph, but I honestly felt kinda crummy afterwards, so I may not do that in the future.
Got hungry enough around 1800 and had a full rack of spare ribs with some brisket. Effective a 19.5 hour fast and 6 hour window today
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Iām toying with the idea of doing a trial of dairy-free, just for kicks. Though I think my improved diet compliance has to do with the discovery of Oikos yogurt, which has been a game-changer for me both in terms of upping my protein and having something after dinner that isnāt bingey. I kept trying to like Chobani, and just didnāt. Iāve been able to switch from grapes to berries with the Oikos. I seem to need sweet because as it turns out, I am a child.
But I do wonder about dairyās inflammatory impact.
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I sympathize with your struggle on the sweets!
Iāve never cut carbs like I am now and I think I like it. I havenāt experienced some of the digestive nuisances that I normally do and my hunger has been held in check pretty well.
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@EmilyQ Iām all up for experimenting and finding out what works for us. Dairy is definitely a slippery slope for me. Way too enjoyable and not at all satiating: I can just keep eating it. And no lactose intolerance. I was drinking a gallon of milk a day when I first joined T-nation in 2007, with my first foray into Super Squats, and my tolerance remains, but my life seems much better with it minimized. You may learn something from the process.
@Frank_C Thatās outstanding to hear dude! Iāve loved following your experience through this process. The hunger piece is pretty awesome. This definitely fixed my hunger issues. Without the insulin/blood sugar roller coaster that comes with carbs, hunger/food noise just goes away.
OPERATION PLANET MONGO
AM WORKOUT (0700 wake up, 0900 workout)
EMOM sandbag over bar for 10 minutes
Notes:
- 200+lb bag, 50" bar, doubles until I couldnāt, and then finished up with 4 at minute 10. Still holding some fatigue from Murph.
- Also did a day of sparring at Tang Soo Do. Got to go against an adult in the first round, that I went 3-0 on with a combination of head kicks and body punches. Squared off against the kiddo in the second round, and gave them some openings to capitalize on. It resulted in them making it to the finals and winning, so that made my day.
- Got in my 10k steps, push ups and squats in the morning, and chins through out the day.
MAXIMUM DEFINITION DIET recap
Breakfast was a standard weekend breakfast of 2 omelets of 3 whole pastured eggs, some grassfed tallow and whatever meat I had leftover (half a burger patty, some piedmontese meatloaf and beef liver) alongside 4 strips of beef bacon and a grassfed piedmontese hot dog.
Dinner was 2 piedmontese grassfed beef chuck bone in short ribs alongside 4 pastured eggs and 5 egg whites with a tablespoon of grassfed tallow. I air fried the ribs, while hitting them with smoke using the Ninja Woodfire, which gave them a yummy taste, but they werenāt nearly as tender compared to if I gave them a traditional smoke. Thankfully, Iāve got 2 more for memorial day for just that purpose.
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Maximum Definition Diet recap
Breakfast was the same as yesterday, so no photos. We did a big midday meal of āpractice Thanksgivingā ala Dan John. I had both drumsticks, all the skin, meat off the ribcage, and various other bits of dark meat. I also had a roll with butter and a small bit of corn casserole and stuffing, as today IS supposed to be my carb meal day. I intend to really make up for it with our cheesecake bar dessert, which I know dessert loading never works for meā¦but I am a slow learner.
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Maybe this time, though! 
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Sometimes the hard lessons are the best ones! Haha.
Went to the used bookstore, picked up 3 books, and I feel like they do a great job summarizing me
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Nice pick up, mate. I picked up the Matt Fraser book also recently for the night stand. Looking forward to reading that one, followed him his whole career more or less.
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@wiseman83 Thanks man! Itās why I dig used book stores: all the awesome finds. So much to learn.
OPERATION PLANET MONGO
AM WORKOUT (1100)
Deadlift
15+3+4x405
Notes:
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Had the realization that, with the way my schedule breaks down and my extra training day on next week Monday, I can roll the final week of Tactical Barbell one workout to the right and finish it on Monday, so I made today purely a day to get in this deadlift set, which also worked out since itās Memorial Day and we all had the day off. Didnāt want to spend it lifting.
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Being able to perform this set in isolation from everything else was awesome. Total focus and dedication. And it felt AWESOME. Typically, once I get to the floor, I lose some reps, but I kept all 15. Yeah, the final one was a grinder, but it was there, and I actually got 8 reps before I needed another breath, which was big for this training cycle.
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Focusing on getting my hips under my shoulders at the start has really paid off: zero hip pain. Last time I attempted this, I got in 12 reps, and I hurt from it.
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I MAY have been able to get in some more reps on those follow on sets, but juice wasnāt worth the squeeze. The first pull was the goal.
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Before all this, I did a bunch of mowing and weed whacking while wearing my 20.4lb Tac Vest, so got in some decent general activity for the day as well.
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Maximum Definition Diet recap
Breakfast was a little different today. Made the usual omelet, 2 pieces of beef bacon, and then 8oz (cooked) of various white meat turkey, since I have so much to go through. Youāll be seeing a lot of turkey in upcoming dinners.
On the topic of dinner, for Memorial Day I smoked those piedmontese grassfed beef chuck bone in short ribs, and they turned out SO much better compared to the air fried ones. Super tender. This was my first time attempting a bark, and honestly: itās unnecessary for me. I just plain like the salt and meat taste. But it was a good experiment. Had it alongside 3 pastured eggs, 5 whites with a tablespoon of tallow, and then 2 2oz burger slider patties my kiddo left behind.
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I salivate everytime I see these posts. Itās the same meal, and my response is exactly the same.
I want it all. 
.
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Have it dude! Give carnivore an experiment
I tried it once for three weeks. But I donāt think that was long enough to give me any usable data. I felt fine, had no digestive issues like Iāve read, and energy didnāt change all that much. Maybe levelled out a bit if anything.
I need to set aside 3-4 months instead I think.
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