Me too. It is hard sometimes. Plastic is everywhere
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Operation MILO Nutritional SITREP
Breakfast was 12.2oz of air fried brisket, a smoked/air fried chicken thigh, beef liver, 3 whole eggs, 5 whites, and then a 4-ish ounce serving of pork belly. I had a 12oz pork belly from Trader Joeās in my freezer that I eyeballed into 3 pieces and spread throughout 3 of my breakfasts, to add some food. It was quite delicious. Pretty much pure fat.
Dinner was a leftovers night, so 3 whole eggs, 5 whites, 3 chicken thighs from this weekend and a grassfed beef polish sausage.
My grocery store keeps finding more frozen corned beefs, and I keep buying them. $3.81 a pound: I just canāt pass up the deal. So thereās going to be a lot of brisket for breakfast.
11 Likes
AM WORKOUT (0352 natural wake up)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 2, Workout 3
MAIN CLUSTER
Axle bench press
5x8x211 (supposed to be sets of 6)
(5) Texas Deadlift Bar Mat Pulls
12+5+5x440/200kg
SUPPLEMENTAL CLUSTER
Lever belt squat
4x10x210
Dip/axle curl superset
4x10x55/66
ASSISTANCE
Reverse hyper/standing ab wheel superset
3x15x320/3x10
Chins throughout workout
Notes:
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Good night of sleep, just woke up slightly before the alarm and decided to make the most of it.
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Body is feeling the best itās felt in a long time. Right knee is pain free. We also skipped Tang Soo Do last night since the Valkyrie was still feeling sick, and I canāt ignore that correlation. I do think the 3 nights in a row of martial arts take their toll on me, despite this being not very intense training.
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In that regard, breaking the bar off on deadlifts was a struggle today until I finished the first set of the mat pulls. The follow ups felt a lot more natural and strong. Not quite sure what happened there. Still not pushing to my absolute limit.
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I mixed up my supplemental and main work set reps, and did sets of 8 on the bench, only realizing my mistake after set 4. Decided to just finish it out, and Iāll recalculate my max based on todayās performance.
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Weighed in at 81.9kg this morning. Just gathering data points. Hydration is getting a little unique as weather changes.
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Keg carry last night was 185lbs, marking 10lbs added since the start of this experimentt.
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Tang Soo Do may get scrubbed again tonight.
17 Likes
Nice pulling man. I would say that first set was just priming your CNS back up and the next reps your body was ready for the demand.
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Appreciate it man. It happened for all the warm-ups as well. Part of me is thinking 5 mat height may just be my deadzone.
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I know when I bring the bar up to around low shin height it takes out a lot of the leg drive and becomes mostly back to get it to move.
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Operation MILO Nutritional SITREP
Breakfast was a repeat of yesterday. For dinner, 3 pastured eggs, 5 whites topped with tallow, 20 Italian chicken paleo meatballs and 2 tins of sardines. I figured, with all the chicken I have been eating, itād be good to get in some extra Omega 3s.
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That is a serious meal!!! Lotta balls!!!
Do you make or buy them? I sometimes get the chicken balls from thechickenpound.com or some turkey balls from my local grocery. Love them over egg noodles.
3 Likes
These are the same ones Iāve posted before. My Costco sells them.
I prefer to make my own, but I try to not completely deviate from the family during meal time. This was a speedy meal night, so I air fried chicken nuggets/tenders for the kiddo and Valkyrie and had the chicken meatballs for myself.
But these are pretty legit for premade stuff.
5 Likes
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
Operation MILO Cycle 1, Week 2, Workout 4
āGO RUCK YOURSELFā
Treadmill walk w/20.4lb tac vest
Speed: 3.5
Incline: 4.0
Distance: 5 miles
Time: 1hr 25min 45sec
Notes:
- This actually felt pretty rough today. It wasnāt exhausting or anything: I just never settled into a rhythm. Usually, after the first 2 laps, I can just shut off my brain and watch some television, but today I was aware of every step until about the 11th lap, and then I came back online around the 14th.
- Was a little sedentary yesterday. Got caught in a rainstorm on my way into work and my boots were soaked all day, so I didnāt want to go on my lunchtime walk with waterlogged feet. We pushed off Tang Soo Do for one more night as well, to let the Valkyrie heal up.
- Right knee is continuing to feel incredible. Wonder if going from 3x a week squats to 2x has been the difference maker.
- Keg carry weight yesterday was 186lbs.
- Weighed in this morning at 80.6kg. Thatās a .5kg DROP from last week, along with a .9kg drop from the start of the week and a 1.3kg drop from yesterday. I did sweat a bit during this workout, but still, itās fun to watch this happen as the food intake goes up.
14 Likes
Operation MILO Nutritional SITREP
Breakfast was a repeat of yesterday. Dinner was a leftovers night, which I cheated at by making new stuff, but Iām cleaning out the freezer so it sorta counts. 1lb 80/20 American Wagyu ground beef, a grassfed beef polish sausage, a Don Lee farms chicken breast patty, 3 whole eggs and 5 whites. Iād prefer to not have the two processed items, but theyāre at least decently clean, and I just wanted to increase the food intake in general.
8 Likes
I placed our 1/4 beef order when I first started seeing your Steak & Eggs diet and it inspired me to keep the liver. Any suggestions for cooking?
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Smoking it makes it taste the best, but I am lazy and just air fry them frozen. I cook up 2 weeks worth and refreeze the second weekās batch to thaw out for later. I am eating it primarily for the nutrients vs the flavor, as they are a total superfood. I have taken to dipping it in the melted ghee on top of the omelet.
I have also mixed it with ground beef to make a chorizo, which was yummy. Masks the flavor.
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I just finished some terrible steaks so liver canāt be any worse. The steaks were perfectly cooked by my standards - pink all through the middle. If they were a ribeye, you couldāve eaten them without teeth. But they werenāt. Sirloin and round steaks. Lesson learned - throw them in the slow cooker next time.
I have a pellet smoker but itās a pain when it hasnāt been used in a while which is its current state. Iāll consider the air fryer.
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Itās more the metallic taste people donāt care for, due to itās high vitamin amount. Its why some people soak it in milk or cream.
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I just eat the liver raw lol. I slice it up into small pieces put it in my mouth and swallow with water and repeat
I have some beef hearts in my freezer I am tempted to do this with.
1 Like
@duketheslaya If you wanna go the raw route, I know a lot of folks that like to freeze the liver and take it like a pill.
@BrandonCrawford Iāve heard good things about heart. Havenāt had access to it myself to be able to try.
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN
*Operation MILO* Cycle 1, Week 2, Workout 5
MAIN CLUSTER
Buffalo Bar Squat
5x6x312
Axle strict press from rack
5x6x143
SUPPLEMENTAL CLUSTER
(3) Incline DB bench
4x10x60s
DB row
4x10x115
GHR
4x10x20.4lb tac carrier
ASSISTANCE
GHR sit ups
2x10x20.4
10xBW
Chins throughout workout
Notes:
* 2 minutes rest between main cluster work, 1 minute between supplemental/assistance
* Implemented my plan of doing 5 sets for the main work on this workout compared to the 4 on Monday, allowing for progression between the two workouts
* I honestly wasnāt feeling too awesome coming into this workout, but I performed well. Kiddo was sick earlier, Valkyrie has been down for a few days, thereās a chance that I may have something, or it could just be the stress of keeping all the plates spinning while the family is down.
* I realized in the middle of this workout that I completely biffed Wednesdayās workout. Along with doing too many reps on the main work, I did too few on the supplemental work: sets of 8 instead of 10. I jacked up that whole thing, but thankfully thatās my once a week workout. I can recover next week.
* Shucked off the vest for the final set of sit ups. Really want to focus on getting the abdominals to contract vs letting the hip flexors take over.
* Scrubbed TSD last night, but we should be good for next week.
* Keg carry weight yesterday was 187.5lbs.
11 Likes
Whatever is the most convenient I think. I pull liver out but end up pulling out too much and most goes to my dog. So if I make liver cubes or something
