I try to rest as long as necessary to complete the next set. I usually set a timer for 60 seconds. Once it beeps I get back to the bar, set up, and go. I probably get closer to 80 seconds of rest.
When I was doing full squats I rested longer between those sets but usually got back to my 60 seconds rest for the rest of the workout.
I’ve been doing 60 seconds rest for years so I’m pretty used to it even for heavy work. The 45 seconds rest during the final weeks sucked.
Alright, sounds good. Now that I’ve become acclimatized to short rest durations I think I’ll stick with them whenever possible.
Weight: 77.6kg (+0.8kg) Okay, wasn’t expecting to continue gaining weight like this.
Sleep: 9h
Mirror: Looking better!
With regards to the weight gain, this could be a result of
So, what to do? If it’s 1 or 2 weight will be coming back down in the following days. 3. will sort itself out eventually. But, maybe not this coming week as I will be having a somewhat hectic workweek, and I’ll probably end up working some extra hours here and there.
And 4. I really hope it’s not 4 because I’m already struggling with my hunger levels as is. Have also noted a definitive decrease in my biking speed - I’ve mentioned this before, that I’ve started being overtaken by other cyclists. Now I have to shift to lower gears to take certain hills that I normally do not shift down for.
I have one thought, but it’s not something I’m committing to, being that if I’m up again in weight tomorrow I’ll consider scheduling a refeed as kind of a Hail Mary to see if I can’t get my BMR to go up a bit.
As far as eating goes this coming week I’ll keep with the same meal plan I had this week, all of my carbs are either in my peri-workout nutrition or vegetables (and a negligible amount of oats before bed) - so if I have to restrict my daily calories further that would have to be cutting away some fat.
Pics and measurements tomorrow morning!
I think hes assisted 1. He’s an actor and has to be jacked/big for his movie roles , 2. 
I don’t believe someone could be at his age (46) and look that way without assistance. Even if he was younger… T levels starts to decline anyway at his age and yeah hes got amazing genetics but still… looks suspicious to me. And plus why not? Hes rich as hell and takes pride in training so why not be assisted.
@duketheslaya @Frank_C Can we not have this particular discussion in my log, please?
The matador diet looks like it takes care of that.
2 weeks below maintenance 2 weeks maintenance.
It might take a bit longer to get to where you want to be.
Continue doing what you are doing for a while (think a week or so) and see what happens. If it sorts itself out, great. If not, change something.
With diets panicking and making big changes at the moment something comes up is the last thing you want to do
That’s more or less what I was thinking to do, with one caveat: if performance in the gym starts to decrease.
Trying to avoid that as much as possible. Thanks for being a voice of sanity and sensibility.
It would take care of that aspect, and yes, it would also take longer of course. Also, it elongates the time left until a focused growth period starts. With that said, it is a diet I’ll try sometime.
To me, there’s a meta-aspect to dieting as well. Right now, I’m learning tons of how my body responds to this type of dieting and that also has value to me; although the body transformation aspect is more gratifying.
MATADOR is interesting though, especially since it seems like it’s a zero risk way to diet. It’s so short you won’t be messing up your hormonal balance at all.
Track your weight weekly. Pick a day and focus on that one. I track every day but in my training journal I only track Mondays. I follow the week to week changes more than the daily changes. It takes longer to see a trend but it also keeps you from making changes week to week.
This is good advice. If I find that I keep acting angsty I’ll abandon the daily weigh-in in favour of this. I am a huge metrics nerd though so I love how I can get decent trend lines from having as many measurements as I get currently but it’s not that valuable (just gratifying).
I have a weekly weight goal for each week though, 76.4 this week which it seems like I might miss. Last week it was 77.1 and I came in at 75.3.
By the way, I love that you posted a weight PR on your log!
I’m right there with you. Like I said, I track every day in MyFitnessPal. I’m not even tracking my food anymore; I just track my weight because it’s nice to have all the data and it gives me a line graph as a visual aid.
My goal is to gain about a pound a week but my weight fluctuates several pounds in a day depending on my nutrition and activity levels. I know the numbers but I’ve convinced myself to only focus on the numbers I see on Mondays.
I was excited! I never hit 250 lbs back in my younger bulking days. I got to 247 lbs and then reached the point where it was time to change my focus and I started cutting the fluff. I was completing and internship for my college degree and I was working in a weight room. It was the perfect environment. I usually weighed myself mid day in full clothing so the weights were high. I decided I wanted to try out for a college basketball team because I had one year of athletic eligibility left. I cut down to 231 (first thing in the morning and dehydrated) and had my boss/coach do a 9 site skinfold test on me. My body fat came in under 9%! I consider that my prime or peak in terms of my physique and I’ve always wanted to get back to it but I’ve failed over and over.
In hindsight I was probably higher than 9% body fat but I was still pretty lean for my size. I’m hoping to achieve similar results this year with this bulk.
Well, I made a short story long, but my original point was that I got so close to 247 that it always kind of bothered me that I didn’t hit 250. Well, now I can check that off of my bucket list!
If that happens just tinker a bit with your carb timing; move them to places that you feel help your performance the most.
Personally, at the moment I’m only having carbs twice a day: during my workouts and before bed. I cut out carbs from my post-workout shake and meals to see how it feels, and thus far it’s feeling good. I’m also going to try eating zero carbs on rest day for the remainder of this mini cut just for the fun of it and to see how I respond
There isn’t that much leeway left to be honest. I ingest carbs 4 times during the day,
Seeing as veggies are,
The first item means that I don’t want to replace them with more malto. The second is important timing wise, they sustain me from one meal to another. I could, maybe, move the dinner veggies and have it all for lunch but that wouldn’t help in the gym.
If I recall correctly, you don’t count vegetables towards your daily total (calories). Do you count them towards your carb-intake?
Congrats on hitting that milestone! So 9% bodyfat for June next year then? 
I’m hoping for 12!
Life is no fun near or below 10%. I want to maintain 12ish % and still enjoy life a bit — for me that means barbeques, beers, pizza, and ice cream on occasion.
Sounds like a life worth living man!
How is the pre/intra spread out?
You could take some out of your pre-workout and move it into the last meal, after all, that’s also going to fuel you the next day (even more so if you train in the morning)
Don’t remove vegetables, that would most likely just work against you
I don’t, for me vegetables are just something I eat in a pretty routine-like manner; I don’t really change the amounts that much if I don’t have to. Thus, my calorie intake from vegetables is the same day in and day out and I don’t have to worry about it
45g malto pre & 45g malto intra.
Try switching 20-25g of that pre workout malto to rye oats in the evening and see how you feel
If it feels good, good, if not, you can just go back