Love the pics mate, especially the axle one. Quality
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@simo74 Thanks dude! Best quality oneās Iāve ever had.
OPERATION MILO nutrition SITREP
Breakfast was the usual, plus some grassfed beef polish sausage. Dinner was leftovers night: 6oz (raw) brisket, 6oz (cooked) pulled pork, more grassfed beef polish sausage, 3 eggs and 5 whites.
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The second picture makes it look like you eat spinach from a can. Nice photos!
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@tlgains Funny enough, I DID wear my Popeye shirt that day, haha.
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 1, Workout 5
MAIN CLUSTER
Buffalo bar squat (low bar)
5x8x290
Axle strict press
4x8138
SUPPLEMENTAL CLUSTER
(3) Incline DB bench 55s
2x12x55s
10x55
11+3x55 (rest pause)
DB row
4x12x105
GHRs
4x12
ASSISTANCE
GHR sit ups
3x10
Various chins between sets
Notes:
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2 minutes rest between main cluster work, 1 min between supplemental/assistance
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Got in 1 more set on the squats compared to Monday. Wanted to get in 1 more set on the press as well, to make that the protocol between Mon and Fri, but 4 sets was definitely the limit. I failed on the 8th rep of the 4th set.
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Struggled with the incline DB benching as well. My right should has been a little buggy this week, so maybe thatās at play. I donāt want to tweak the maxes yet: Iāll see how next week treats me.
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My abs have been torn up since Monday. Those GHR sit ups have been a good slap in the face for me. Glad I brought them back.
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Bar slipped down my back on the third set of squats again. That seems to be the witching hour for me. Iāll have to remember to chalk up starting there in the future. It will eventually be cool enough that I can wear a shirt while I train again, which will help. I also made a point to sink these as deep as I could, so now I know, if it looks bad on video, thatās just how my squats look.
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We ended up skipping Tang Soo Do last night: kiddo is under the weather.
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Keg carry yesterday was 178.5lbs.
EDIT: In reviewing the video, it looks like the GHRs/sit ups never recorded.
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Did you ever found out what was the problem with plants? Like the cause?
Itās pretty conserning that this kind of stuff is increasing globally: peopleās guts cantā handle certain foods, and they have live with elimination diets. Some studies do relate it to the gut bacteria changes, antibiotics, pesticides or too much hygiene. But there is not yet any conclusive evidence why this is happening. itās really, really bad though, since humans āsuperpowerā has been that we can live on with pretty much any diet.
But Iām really glad that youāve found diet that works for you!
PS. as a guy who is familiar with Ancient Greek literature, I respect the name choice and the methodology of the training.
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Much appreciated on the Greek geekdom dude! Haha.
I never got an official diagnosis regarding the cause of the issue, but given plant defense chemicals and my propensity to eat so many of them raw and in VERY large quantities as I was trying to satiate a neverending hunger, I imagine I overdosed and had a lot of toxicity in my system. I recall reaching my thresholds on certain foods many times, where Iād see things get gradually worse and worse each time I ate them until I finally reached a tipping point. I would eat almond butter by the spoonful as a snack, and first it would be twitchy bowels, then it would be like fully on emergency within a minute of eating, and then, one day, as soon as I took that spoonful, I couldnāt breathe and had to slam some antihistamines. I would eat walnuts, and guts would get twitchy, and then one day, within minutes of eating just 1 of them, I had a bloody bowel movement. Dark chocolate would do it. Huckleberries and blueberries. Avocados. Peppers. Even fermented foods like kimchi and sauerkraut would just get to be too much.
Things are healed now and my tolerance is re-established. I eat plants once a week and donāt have too many issues, but I do note that my digestion is rougher for a day or two after that meal. But itās just rougher compared to my current baseline, whereas before, I was having 5-6 bloody movements per day.
And ultimately, it was because I was trying to overcorrect from a blood lipid scare from an incompetent doctor, so I was way overeating plants and undereating animals for too long. I imagine if I didnāt megadose myself, I wouldnāt have run into such significant issues. But perhaps it was the wakeup call I needed.
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Damn. Sounds terrible. Good that youāre better now.
The overdosing might really be it in your case. I have similar anecdote with mushrooms. I fish and gather stuff a lot and during mushroom season we tend to eat lot of boletuses and other fungis. But after week or two of having mushrooms pretty much every day your digestive system kinda gets pissed and you have to stop eating them if you donāt want to spend every waking hour in the toilet. Itās not a surprise if you look how much trehalose you get.
From that experience weāve learned that itās better to enjoy those culinary treats with more moderation. Hahah!
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Oh man, I did the SAME thing with mushrooms now that you mention it, haha. Yeah, Dr. Bill Schindler discusses this phenomenon well. He talks about how a poisonous mushroom isnāt nearly as dangerous as spinach, because at least with a mushroom, one person in the tribe eats it and dies right away and the rest of us know not to eat it. But with spinach, itās loaded with oxalates such that, if you donāt know how to prepare it to eliminate those, you can just gradually accumulate a toxic load of it and never realize itās killing you until itās too late.
Moderation and preparation go a long way. At least animals only try to kill us while we kill them: the plants NEVER give up, haha.
Did cooked vegetables have a similar effect?
It was rare that I ever ate cooked vegetables, but when I did it was not nearly as problematic. I ate a fair amount of mashed cauliflower and steamed broccoli without intestinal discomfort. These were always cooked in the microwave, which Iām sure did a fair job of nuking them, haha. For the most part, it was just the proximity to the meal and need for a bowl movement that tracked. It was pretty much a given that, about 30 minutes after I ate, Iād be in the bathroom. The heart breaking thing was my kid picking up on it. I overheard them talking to my wife once. āDo you know where your dad is?ā āHeās either in the garage working out or heās in the bathroomā
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Poison is poisonā¦ Iām thinking all the poison has become too much for even our human bodies. Plants have been cloned or sprayed a million times through the generations causing even more toxicity etc
Along with that, plants are just pervasive in processed foods, which weāre eating WAY too much of these days, and I was certainly guilty of that. Again, I was chasing this blood lipid goal based off the terrible advice to stop eating animal fats, and it had me too focused on macros and not enough on nutrient sources. So little of what I actually ate was āfoodā, and I was taking in a lot of processed plants through that.
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Man that sounds horrible..
At least it got you to where you are now though
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Operation MILO Nutrition SITREP
I used up all the brisket, so for breakfast I did the usual assortment of eggs (with the added ghee) alongside 1lb of Morgan Ranch All Natural Wagyu Ground Beef. Itās 80/20, and was absolutely delicious. Only topped with salt: natural flavor is incredible. Iāve got 3 more pounds of it: this may become a regular practice for a stopgap when I donāt have enough meals to get through the week.
Dinner was my traditional whole rack of pork spare ribs, with some scrambled eggs topped with beef tallow.
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TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 1, Workout 6
Stone of Steel over bar EMOM
- 160lb stone
- 50" bar
- Triples for 10 rounds
Notes:
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Lightened up the weight, since Iām away from a comp now and it gives me a chance to heal, and it means more reps so greater conditioning effect. Was nice to get away from the sandbag for a bit and re-develop skills
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Keg carry was 181lbs today
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Breakfast was a weekend breakfast of 2 omelets with 3 eggs, stuff with leftover pulled pork, some beef tallow, and a slice of Jarlsburg swiss cheese alongside 3 strips of beef bacon. Dinner was 3 half pound hamburger patties and 1 slice of cheese. We went out to a comedy club and got to see Dave Attell. Iām a lifelong fan of him, and he even took a photo with us. We were totally giving him space and he asked me āHey man, you want a photo?ā That just blew me away.
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AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREYMAN
Operation MILO Cycle 1, Week 2, Workout 1
MAIN CLUSTER
SSB Squat
4x6x312
Axle strict press from rack
4x6x146
SUPPLEMENTAL CLUSTER
(3) Incline DB bench
4x10x60s
DB rows
4x10x115
GHRs
4x10x20.4lb tac carrier
ASSISTANCE
GHR sit up
3x10x20.4
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands
50 band pull aparts
Chins throughout the workout
Notes:
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2 min rest between main cluster work, 1 min rest between assistance
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I am excited to train, which is awesome. The training itself is still miserable, but being in a building phase my motivation is always turned up. Knowing that what youāre doing is contributing to growth just really inspires things.
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The squats felt smoother than last week. Sunk right to the bottom, rather than having a 2 phase eccentric. Focused on keeping the bar higher on my back, trying not to go fully low bar crazy. Did notice my feet have gotten a little wider, but Iām just going to use what come natural.
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Itās crazy how much faster this workout went. Cutting out those few reps in the main cluster really seems to pay out. It gave me room to get in those lateral raises.
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Yesterdayās keg carry weight was 187.5lbs. Also got in a 3 mile walk with the tac vest on, alongside mowing the lawn/various yard work. Sunday is just an activity day.
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Weighed in 81.5kg this morning, which is a .1kg drop from last week. Had my carb meal of bacon cheeseburger casserole: 1lb piedmontese 93% lean, 5 strips no sugar added Costco bacon, 1.5 cups shredded Tillamook cheddar, 1 pint of heavy cream, 1 pack of drum wheat pasta, some chopped up pickles, various seasonings, all prepped in a skillet. Served alongside 3 sunny side up eggs, and dessert was 5 of the Valkyrieās cookies (3 peanut butter oatmeal chocolate chip, 2 chocolate chip butterscotch) topped with raw honey with a mug of fairlife skim. I feel like, with each week I include the meal, my bodyās ability to use the food improves. Metabolic flexibility.
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Operation MILO Nutritional SITREP
Iām upping my breakfast game. 12.2 oz of brisket (I took the size of the brisket I had and cut divided it by 5, which is why the weight is weird), a chicken thigh (I air fried it AND smoked it at the same time, which turned out incredible), beef liver, 3 whole eggs and 5 whites. Part of my campaign to clear out my freezer and combine proteins. Keep watch of this trend.
For dinner, I had turf and turf. A 10oz piedmontese grassfed New York Strip alongside some piedmontese grassfed steak tips (I melted some beef tallow and tossed the steak tips in it), with 3 whole eggs and 5 whites. I also had half of my kiddoās strip steak as well. This is still a pretty lean meal because of the piedmontese beef.
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Love the wooden board. Gonna have to get myself one
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@duketheslaya Theyāre SO worth getting. Iām trying to move away from plastics as much as I can, and especially heated up plastics. Cooking up hot food and serving it straight onto plastic coating just seems like a bad idea to me. And the wood just feels primal.
AM WORKOUT (0510 wake up via Valkyrieās alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 2, Workout 2
āROW, ROW, ROW YOUR BLOATā
21 minute recovery row
Notes:
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The times on this workout vary based on how quickly I get downstairs to the rowing machine. In this instance, the Valkyrie was down sick yesterday, so when her alarm went off, I checked on her to see how she was doing and see if she needed anything. Since this is a recovery workout, a few minutes is pretty inconsequential.
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The sleeping in also helps make this a good recovery day in general. Iām really happy Iāve included this weekly. And my body is feeling pretty awesome as well. This is leading me to believe I was running Operator a bit too hard, but part of that too was that my nutrition was set up for making weight rather than building. Even though Mass Protocol is āharderā training, the recovery modalities are in place to make it work.
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Keg carry was 183.5 yesterday. Tang Soo Do may not happen tonight: Valkyrie is still feeling a little down, and itās one-steps night, so sheās my training partner. Iām not too heart broken either way.
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