I will second Andrewgen’s recommendation. That kind of a program is PERFECT for young man. Perfect.
Also, didnt know you had a log. Now I do. Now, i am here.
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Thank you for the suggestion! I’m planning to sit down with him tonight. I am a bit scared though. Between him and his brother, I’ll need a second job to feed them. The kid already eats like a powerlifter.
Glad to have you here! Feel free to assume that all weights lifted are in kgs and all body weights are recorded in pounds. 
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9/3
Calories: 1391 Protein 109 Carbs 122 Fat 42
149.6 lbs
Trap Deadlift 3 x 5 (125), 145, 150, 150
BB Bent Over Row 3 x 5 (bar) 65, 70, 70
Kettlebell swing 3 x 10 (20) 35, 35, 35, 35
Chest Fly 5 x 5 (12) 20, 20, 20, 25, 25
Reverse Fly 5 x 5 (12) 20, 20, 20, 25, 25
Side Bends 5 x 5 35, 35, 40, 40, 40
Sit ups 20 x 3
Band tricep extensions 3 x 10
I felt much better today. Plenty of energy to get me through the workout. Nothing exciting to report at the moment.
Early bedtime. It’s always an early bedtime.
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This made me laugh way more than it had a right to. Quality
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I laughed out loud when I typed it.
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9/4. Calories: 1408 Protein: 116 Carbs: 108 Fat: 46
150.4 lbs. (I call bullshit)
Farmer carries DB 25, 25, 30, 30
Circuit: Squats, kettlebell swing (15), pushups (on knees)17 down to 1.
Great workout today. I had zero interest going into this workout. I knew I would feel good when I got going so I forced myself down the stairs and went to it. As per usual, I was happy that I did. It gave me some energy to get through a rough day at work. Lots of big patients today and my shoulder and elbow are feeling the pain. Thankfully we are closed to outpatients tomorrow, so scanning should be minimal. I could really use the break after today.
Today made 4 weeks since I got serious about my diet and exercise. I am really seeing and feeling the effects. My energy and mood are through the roof. It feels so good to feel good again. I am obnoxiously happy at work. Lol. Pretty sure there are at least a few people want to punch me in the face daily. 
I’m ok with it.
Normally tomorrow would be a rest day since I typically work extra early on Fridays, but it will be a regular start time. I think I might throw in some extra conditioning. I’m looking forward to it currently. We will see how I feel about it in the morning.
They are serving breakfast and lunch at my conference tomorrow. I’m 100% eating breakfast before I leave the house, but I’m trying to figure out how to sneak in my own lunch without looking like a dick. I’m not eating hospital food. Nothing will make you sick faster than hospital food.
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I can see myself ranting at my scale, “That’s some boosheet right there!”
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“my coach told me I have to eat this”
“I already meal prepped this so if I dont eat it, it goes to waste”
Doesn’t have to be true.
I’ve sabotaged coworkers into eating unhealthy food that I wanted so it would be gone and I could stay good on my diet lol.
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9/5. Calories: 1434 Protein: 104 Carbs: 113 Fat: 55
149.6 lbs.
Went for a walk with the ball and chain before work. Went 2.4 miles. Good way to start the day. I decided to take a protein smoothie and yogurt for lunch today. I’m super happy that I decided to bring it. They ended up providing pasta with red sauce, bread sticks and cookies. I would have been asleep an hour after I finished eating with a belly full of air and cramps.
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It was less of a rant and more of a “if you’re going to be an asshole I’m walking away from you. We will see how you behave tomorrow.”
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That’s my strategy, too. On the days I don’t log a weight, it’s because I didn’t like what the scale said and refuse to take it. If it happens again the next day I log it and grudgingly accept accountability.
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I’ve been logging my weight everyday to log my progress, but also to keep track of my body’s cycles. It is a good way to know where I am in my cycle (since I have no uterus and still have both of my ovaries). Helps to know if I’m in the middle of losing my mind that it’s probably hormone related. It’s actually been interesting to see how regulated my body is with it’s fluctuations. I have a big bump up, then drop, then two weeks after my big bump I have a little bump, then I drop, two weeks big bump, etc. It also makes me panic less. If I was unlucky enough to only weigh in on my bump days I would lose heart.
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9/6. Calories: 1456 Protein: 86 Carbs: 117 Fat: 62
148.4 lbs.
Squats: (65), 115, 115, 120
Bench: (55), 70, 75, 75
Single leg deadlift: 35, 35, 40
Overhead press: (15), 25, 30, 30
Tricep band ext 3 x 10
Hammer curls 3 x 10: 20, 20, 20
Leg lifts 3 x 20
Today was the first meet for the cross country season. We attended a family picnic after the meet. I made the best choices I could and stayed within my calories for the day but my macros were a bit off. Not a big deal. I feel like I’ve been killing it so far, so we will see what tomorrow brings. Side note: My oldest runs varsity and their team took first place. My youngest runs fresh/soph and their team also took first place.
It ended up being a great day.
I don’t know why my squats feel so very heavy. And it doesn’t seem to be getting any easier. Frustrating. I’m also thinking about adding barbell overhead presses. I think I have avoided them because I’m afraid of shoulder injury. Not sure where that fear came from. Is there a higher chance for injury from a barbell overhead press than from seated dumbbell overhead press? I used to do clean and press and think I enjoyed those. Maybe I’ll reincorporate them…
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@QuadQueen Quick question. (Wow, that was a lot of Q’s right in a row. You don’t see that very often.) So I’ve been sitting at a caloric intake of between 1350-1450 (on average) and losing weight fairly quickly. I don’t eat additional for workouts (my app increases my calories suggested for workout days and I ignore that ) Depending on what you read and who you listen to, advice varies. Should I have an occasional higher calorie day? I’m not talking about a free for all with cupcakes and ice cream, just a slight increase in the healthy food I’m already eating. Is that something that is actually useful in keeping your metabolism up? I want this transition back to a healthy weight to be as healthy as possible and sustainable.
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I tend to oscillate between “my better half” and “the gremlin that resides with me” if it’s any help
Edit: after seeing this post she merely said “I’m the cutest gremlin you’ve ever had” 
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Lol. I’ve been giving him all sorts of names here. The only one he has complained about is hubby. But this log is young and I have endless creativity when it comes to seeing if I can annoy/ make him laugh. Good to see your wife has a good sense of humor. 
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9/7. Calories: 1477 Protein: 110 Carbs: 102 Fat: 52
148.4 lbs.
Farmer carries DB 25, 30, 30, 30
Circuit: Jump squat, mountain climber, skaters 17 down to 1.
Cool down walk with my main squeeze. We went 3.4 miles. Our walks are my favorite part of my day. I get outside and it’s time that we spend just talking to each other. It’s good for my mind, body and marriage.
Felt way better than the last time I did this circuit. I’m still getting quite lightheaded when I stand up from mountain climbers. Not sure what to do about that other than standing up slowly.
I spent most of the day food prepping. Mostly food that isn’t for me. Lol. I decided to make granola for my boys rather than buy it and I made protein muffins and bars. I know it’s very satisfying to know that you are providing healthy food for your family and blah blah blah, but fuck all, it took like 80% of my day to make that stuff. And those garbage disposals that I gave birth to are gonna blow through it all in like 3 days!
Tomorrow is a deadlift day and I’m going to have to get up extra early because I signed up for the early shift at work. Because I’m an idiot. We will see how it all goes.
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Okay, I love me some good questions so I’m gonna start with a couple for you. The first is how are you feeling overall sitting in the 1350-1450 kcal range without a higher day? Is your energy good? Are your workouts going well? How’s your recovery? And, are you satisfied or do you walk around feeling like you could eat your arm?
If you’re feeling good overall, I’d say just keep doing what you’re doing. If it’s not broken, don’t fix it. I would say that if on any given day, you’re really struggling or extra hungry, then listen to your body and give it an extra 200-300 kcals. Really just start listening to what your body is telling you it needs - it’s pretty darn smart.
Alternately, something else you could try is adding an additional serving (80-100 kcals) of carbs to your post workout meal on every workout day. This will help with recovery and will balance out your intake, serving you better than one designated high calorie day.
When you get to your goal weight, a reverse diet approach to find maintenance kcal levels is what I would recommend. Unfortunately, because life isn’t fair when your weight goes down, so does the amount of kcals you need to maintain it. Adding muscle can help some, but the end result is still likely going to be less than what it was before.
To sum up all that rambling here’s the two sentence takeaway: 1. Listen to your body, it’ll tell you what you need. 2. Consider bumping up carbs a bit in the post workout meal to help with recovery.
Keep me posted with your results. I only have time to hang out in here on the weekends most of the time, but if you tag me, I’ll make time to check in during the week. And if at any point you’d like to talk real-time, just let me know! I’d love to chat!
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Thank you for the response. I think mostly I’m feeling pretty good where I’m at but will try the extra carbs for recovery. Every now and again I feel kind of tired mid day. I’ll try having an extra snack with me to see if it helps. Maybe some mixed nuts? They are usually pretty filling. Thanks for the info!
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