High for my age is 250 for igf1. On my labs I hang out between 260 and 320. Testosterone can also increase igf1 to a degree but I noticed significant improvements when I added sermorelin to the refining. Sort of like a 1+1=3 effect.
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This makes me want to see my old Dr. again, he is probably all over this sort of stuff. I expect he would consider that treatment as an option. Ah well, I’ll stick with what I’m doing for now, I won’t have spare money to throw at something like that until I finish renovating my house. Considering it’s a 119 year old Victorian, that’s not happening any time soon.
4/1/19 food for today
Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder. 1 apple.
Lunch: Chimichurri chicken and shrimp meal from On The Border = chicken breast with chimichurri sauce, pico de gallo and cheese, shrimp skewer, cilantro lime rice, grilled squash, peppers, jalepenos and onions… Some chips and salsa.
Dinner: 4 oz. KC strip steak. 1 12 oz. Boulevard unfiltered wheat beer.
Bedtime: 1/2 scoop protein with creatine.
Totals for today 1843 calories, 151g protein, 160g carbs, 60g fat. 47 calories under target, even eating out for lunch. Today was the wife’s birthday, took her shopping this afternoon and out to eat. I picked a reasonable meal, which had more fat than I expected because the menu didn’t mention the chicken being covered in cheese as well as chimichurri sauce. I went light on dinner and bedtime shake to keep the calories under, but I did splurge on having a beer with my steak, and skipped the gorgonzola sauce instead. A good day of eating, overall.
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4/2/19 morning weigh-in 188.0# At least the scale went the right direction this morning, but I’m still trending higher than last week so far.
When tracking meals eaten out, how do you do it? What app do you use? I typically try to enter the components of the meal like 1/4 cup cheddar cheese unless I can find that specific item on the my fitness pal database. Either way I always feel like I’m inaccurate when I enter “out” meals.
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I try to find something similar from a restaurant that’s already in the app. On the Border should be in My Fitness Pal. I’ll also create my own recipe if the restaurant has the nutrition info on their site.
I also overestimate if I’m just picking a similar item.
I have a custom entry on MFP called “Restaurant Extras” which is basically 100kcal made up of fat and sugar.
I add a few servings of that onto any restaurant meal, because I don’t trust the calorie-to-deliciousness ratio of some of the entries on MFP!
For some places myfitnesspal has specific entrees and their macros already entered, and that was the case with yesterday’s OTB meal. The calories listed in the app matched what was on the menu, and the app even had nutrition info for the chips and salsa, so I went with it. When a restaurant doesn’t have info already loaded into the app, I break it down to its component parts like you described, or do like what @Frank_C said and find a close approximation, and if there’s several choices I’ll go with a higher calorie one unless it’s clearly way out to lunch.
Yesterday’s OTB meal I think was close. I was questioning why a meal with a shrimp skewer, chicken breast, rice and veggies had 31g of fat according to myfitnesspal, but then I got the plate. The menu didn’t mention that the chicken breast was generously covered in cheese as well as chimichurri sauce, so the high fat made sense.
That might be a good practice, just to have a buffer to build in when I think I need it.
Also, assume that any meat cooked in a restaurant has at least 1 tablespoon of butter put right on top as they grill it. That’s what makes everything so damn juicy.
4/2/19 5/3/1 full body giant sets cycle 3 day 4 Bench primary/Deadlift secondary
Warmup: Barbell complex x3 with chinups 1/1/1
Main giant set:
Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
Work sets:
5X145#
5x165#
7x190#
Chinups: 2/3/4/5/6/7/8/9
Deadlift:
5x45# +2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
5x225#
Work sets
5x255#
5x295#
Switched to mixed grip
5x335#
Accessory giant set:
Front squat: 3x155#
45# weighted dips: 3
So, my left pec was hurting today, where the scar tissue is from the reattachment surgery. No feeling like anything was torn or anything, just pain as I got to heavier weights on the bench. I usually have a little discomfort there that subsides as I warm up, but today in got worse when I got heavy. I had the strength for 10 reps at 190#, but I started getting worried I might hurt something. Front squat started crappy, I think the problem is I’m using the crappy shiny chrome bar with no knurling, and it wouldn’t stay put even with chalk, so only did 3 reps on the first set. Then I went to do weighted dips, same pain as when I was benching, so I shut it down there. Not feeling like I did any damage, but also not the sort of pain I thought prudent to push through.
4/2/19 food for today
Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder.
Lunch: Large salad = spinach, snow peas, bell pepper, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can of tuna with Frank’s Red Hot.
Pre-workout snack: 1/2 bag Snyder’s jalapeno pretzel pieces. 1 can sardines in mustard sauce.
Dinner: 7 oz. pork chop. 3 oz. field peas with snap peas. 2 oz. fried cabbage. +117 calories of fat/sugar correction for breading on pork chop.
Bedtime: creatine.
Totals for today 1816 calories, 159g protein, 153g carbs, 65g fat. 74 calories under target, or 650 under corrected for exercise. I created a restaurant correction factor recipe in the app, consisting of butter and sugar adding up to 9.6g carbs, 9.2g fat and 117 calories. I went ahead and added it to dinner tonight even though it was homemade, to account for the breading on the pork chop. Not heavy breading, but it did make the chop retain some fat. I figure this will keep me honest and if I have a nutrition error now it will be in the conservative direction, especially when eating out.
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You should call the correction factor “I knew it wasn’t really that healthy” lol
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I was thinking ‘deliciousness penalty’ would be appropriate.
4/3/19 morning weigh-in 186.8# Finally got a decent weight drop this morning. I didn’t sleep well last night, left shoulder was bugging me every time I rolled over and waking me up. I stretched it out this morning, and I have full range of motion and strength, but it hurts if I move it in the horizontal plane still. I’m wondering if this is from the scar tissue around the repair site getting irritated, because there’s no sharp pain, just discomfort when I move certain ways.
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4/3/19 food for today
Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder. 1/2 bag Snyder’s jalapeno pretzel pieces.
Lunch: Large salad = spinach, snow peas, bell pepper, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar. 1 can sardines in mustard sauce.
Snack: 1/4 cup roasted unshelled peanuts.
Dinner: 8 oz. KC strip steak. 1.5 cups steamed cauliflower.
Bedtime: 1 scoop protein powder with creatine. 1 tangerine.
Totals for today 1829 calories, 172g protein, 121g carbs, 71g fat. Good day of eating, stayed under target even with a little bit of junk food. My shoulder is still hurting at certain angles of movement, but still feels 100% overhead. Tomorrow is supposed to be a press day, so I’ll see how I feel for that. My plan is to do my workout as normal, but I will adjust if the shoulder seems like it’s going to be an issue.
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4/4/19 morning weigh-in 186.8#. Same as yesterday, but at least it’s stopped going up. My shoulder felt better this morning, and I was actually able to sleep well last night, so hopefully training will go well.
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I weighed in 186.8 this morning!
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Running neck-and-neck here!
Okay, didn’t get a chance to log last night, stepson was doing homework on the computer.
4/4/19 5/3/1 full body giant sets cycle 3 day 5 press primary/squat secondary
Warmup: barbell complex x3 with chin-ups 1/2/3
Main giant set:
Press:
10x45#
3x65#
3x95#
working sets:
3x115#
3x135#
3x155#
jokers:
3x165#
45# weighted Chin-ups 1/3/4/5/6/7
Squat:
10x45#
3x95#
3x135#
3x185#
Working sets:
3x215#
3x245#
3x275#
Accessory giant set:
1 arm DB press:
10x65#
10x65#
10x65#
Krok rows:
10x75#
10x75#
10x75#
Zercher squats:
5x155#
5x185#
5x225#
Conditioning: elliptical 10 minutes, 107 calories.
My shoulder felt mostly okay overhead pressing, a little discomfort and straining but no pain or feeling of anything slipping out of place. It was definitely aching last night when I went to bed though, even after soaking in a hot bath, doing a contrast shower and taking some ibuprofen. I felt fatigued overall though, and the conditioning bore out the feeling. Last time I did the elliptical on the same setting, my average HR stayed in the 140’s, peaking at around 160 on the sprints. Today I couldn’t get it to go below 160 no matter how easy I took it. I think maybe the 20 rep squats took a heavier systemic toll on me than I anticipated. I shut down the conditioning after 10 minutes, but I may do a run today if the weather decides to be nice.
4/4/19 food for yesterday
Breakfast: Shake = 1/2 cup whole milk, 1 scoop quick oats, 1 1/2 scoop protein powder.
Lunch: Leftover 6 oz pork chop with deliciousness penalty applied. Large salad = spinach, snow peas, bell pepper, cherry tomatoes, broccoli, cucumber, mushrooms, carrots, radishes, onion, olives, 1 tbsp of olive oil, 1 tbsp balsamic vinegar.
Snack pre-workout: 1 can tuna with Frank’s red hot. 1 apple.
Stopped at the bar where my daughter works on the way home to say hi to her: 1 old fashioned. 1 oz. chex mix.
Dinner: Chili cheese dog.
Bedtime: 1 scoop protein powder with creatine.
Totals for today 2172 calories, 171g protein, 187g carbs, 82g fat.
4/5/19 morning weigh-in 185.6# finally dropped down into the 185’s!
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I had that problem Monday. My HR wasn’t that high but it was higher than normal and I was huffing and puffing with little effort applied.
I think it’s a combination of fatigue and nutrition. We’ve both been in a deficit for quite awhile now.
I think that’s it.
May need a week or two at maintenance or slightly above cals and a deload. An injury makes it suspicious too.
Great workout Steve.
Just plugging along the cycles, Quality.
That 20 repper probably was hard on you, maybe eat a little more for a couple of days.
Well maybe you’re about to catch a cold or flu… I hope not though
Absolutely could be the case. Monster leg workouts are a whole different animal. I’m still limping around from Wednesday’s lol