Speaking of which, the fiance of my ex coach sent me a video of said ex coach doing pole bare naked during one of the funniest IG exchanges ever yesterday.
Can not unsee or forget that now. I would say it’s like a car crash in that you have to look even though you shouldn’t, but I think it’s more like a tsunami.
Sounds like peak professionalism?
14.02.
1 push press (no double dip, beltless)
6 x 15 @ 70 kg
1 x 10 @ 70 kg - not a fail, this was programmed.
Man those reps are evil. No matter how light the weight!
2 lat pull down
18 @ stack 13 (I can’t read well, I was supposed to do 12)
2 x 15 @ stack 12
3 rear delt destroyer set
60 @ 15 kg
30 @ 8 kg
10 @ 4 kg - full reps
This is kind of beautiful. You think you’re done for at around 25 reps but you just keep going.
I also started my new diet today (on a Monday and if this isn’t basic enough: I had a calzone yesterday!). Anyway I’m pretty sure I’m not going to starve eating like this. However limiting your fat intake to such a degree is really difficult and requires planning… which I hate. Also I have negative time and infinite stress right now which doesn’t help. But I’m going to figure it out.
I worked a 60+ h week last week and I don’t see things getting significantly better until March. The sad part is, I’m already benefitting from cutting corners and being very efficient because otherwise I’d have to put in even more time… Being an athlete on top and not letting your social life die down completely results in some hectic days and a good amount of mood swings.
15.02.
Sleep low (although my own fault yesterday), stress continuously high.
Warm ups for deadlifts felt terribly heavy
1 snatch grip deadlifts (pause at mid shin - down - full rep = 1 rep)
3 @ 160 kg
3 x 5 @ 130 kg
I am a little mad at myself for not attacking this more.
Got every set as planned though. Good pauses, I’ll get this even cleaner/ more powerful next time. Maybe explanable in the light of circumstances but I don’t care. I work with what I have.
2 cheating bent over row
3 x 8 @ 130 kg
Never rowed that heavy. It keeps working out with seemingly similar levels of body English though.
3 straight leg deadlift (Dan Green style)
3 x 8 @ 150 kg
I had to fight and really dig deep here. I was holding on by a straw. Back and hams annihilated after this
4 ghd back raises
3 x 15 @ 15 kf
Surprisingly easy.
No offense but this sounds like a poor time to run a deficit.
But, if you are dead-set on doing this and you haven’t already: buy a slow-cooker and a rice-cooker. That’ll make running low-fat a lot easier. Buy really lean chunks of meat, and cook those in the slow-cooker together with sweet potatoes. Rotate rice and sweet-potatoes.
Also, remove fat sources from this: Why Bother Eating Potatoes While Bulking? Hardly Any Calories - #14 by isdatnutty
Honestly, I agree with that considering the macro split. Some of that protein will have to come from supplements, I think. Let’s say you have a chunk of flesh á la 1kg, that’s 4g fat/100g. That’s going to be 40 grams of fat. You’d need to eat ~150-170g cooked to get 40g protein more or less. That’s (worst case) about 8.5 servings to arrive at your protein goals (this is more than a kilo of cooked meat per day). 8.5*4 is about 35g of fat. But some of that fat will come off into the pot. And not all meat is that lean. And if it is, I don’t tend to find it very palatable. And then there is the economic concern.
If you want to get really anal about it you could cook a chunk, and then pour the water/fat into a bowl and cool it in the fridge to let the water separate from the fat and weigh the fat to arrive at a estimate for how much fat you are not consuming to arrive at how much fat remains in the meat that you are eating.
I don’t advice this path FWIW, but that’s how I’ve done it. It can set you up for some really unhealthy thought patterns.
In relation to the training or outside factors?
I’ll look into this but I also can’t spend too much money. What kind of meats can you cook in a slow cooker?
Agreed. Whey protein is being supplemented.
Yeah I’m definitely looking for protein sources outside of meat as well. Open for any suggestions.
Edit: “deficit” can be misleading here. I don’t think I’ll actually lose that much weight eating like that. At least not fast.
I missed the bolded word.
But, yeah, infinite stress.
I haven’t found any kind that I can’t cook. Check second-hand stores online too. Might be able to get one for 40 euro or something. I’ve done different cuts of beef, goat, pork, complete chickens, and chili stews in mine for years. Fish however does not work.
I think you have it covered with whey but egg whites are a simple solution IMHO. Goes down okay in oatmeal and make for sad omelettes.
Another thing, I think you can rinse minced meat after cooking it. @flappinit didn’t you used to do this to get the fat count down?
I did. I got the idea from Dante Trudel (DC training guy). You can really reduce the fat content. Be prepared to have your minced meat not taste nearly as good - that’s where hot sauce and spices come in.
Jamie Lewis has echoed a similar sentiment as well. Showed some sort of study where they made 80% lean beef about equal to 90 something percent.
@flappinit You do anything special to keep grease from going down the drain with that approach? I’ve done some BAD things to a plumbing system before.
Yeah - you do the “drain” into a bowl, and wait for the grease to harden, skim it off the top and throw it away. Then you put the drained beef into the colander and rinse it. So you’re still having grease go down the drain, but that initial bulk of everything that got cooked off ends up in your trash.
I take some aluminum foil and make a little cup and poke it down into/form it into the drain of the sink. Then set my colander on top of that and drain the meat. That way I don’t have to wash another bowl and it doesn’t go down the drain
Using a can opener to cut off the top of the coke can works like @wanna_be described too, don’t have to discard it immediately after, when I was eating bacon regularly I did that. If i’m not cooking that much (~1lb) ground beef I just pull the trashcan near me, grab 3 paper towels, 2 to sop up grease and 1 to hold the soppers, tilt the pan just enough to have the juices flow to the bottom then use the paper towels. Usually gets the vast majority, also increases risk of hot grease touching your skin.
Thanks for all the tips and contributions guys! You’re welcome to keep them coming. I don’t have too much time right now, so I can’t reply individually or contribute much myself but I appreciate your suggestions!
17.02.
Felt like absolute dog crap yesterday. Today it’s better luckily, so I can train. Also it’s the upper body day which isn’t as taxing as the lower body days are.
1a) power jerk (3 sec. pause in the dip, 3 sec. pause in the catch - with an exaggerated catch position)
6 x 5 @ 80 kg
The tut is getting ridiculous here.
1b) chin ups
4 x 3
4 x 2
Almost one week of dieting and still too fat?! That’s bullcrap.
2a) dips
6 x 5 @ 5 kg
Getting hard. Frustrating to suck this much but that’s where the magic happens, eh?
2b) incline curls
6 x 5 @ 15 kg
I did superset A, then taught a strongman class, then did superset B.
18.02.
1 deficit deadlift (controlled t & g; power bar)
4 x 10 @ 160 kg
Better than last week actually. My glutes fatigue massively and quicker than anything else here. Seems to target my weaknesses well.
2 mechanical drop set (a into b into c)
A) heels elevated front squat
3 x 3 @ 120 kg
B) heels elevated high bar squat
3 x 3 @ 120 kg
C) high bar squat
3 x 3 @ 120 kg
This fucked me up and finished what was left after deadlifts, haha.
3 rdl (beltless)
3 x 8 @ 130 kg
4a) back raises on ghd
3 x 15 @ 15 kg
Please don’t ask how long this took me today. I was fighting after an exhausting week and I’m happy that I got it all done.
21.02.
The stress is getting to me mentally. I fear I am not the most pleasent person to be around at the moment.
1 push press
6 x 17 @ 70 kg
Each week after the first set I think “this is nothing!” And I have yet to be right.
2 lat pull down
2 x 20 @ 12th stack
1x 15 @ 12
3 rear delt destroyer
20 kg max reps - 31
So roughly how long did it take.
It was the “infinite last minute on the microwave’s clock”.