Dude, if you think 10x10s are fun, you like the powerlifts, and youāre looking for some body transformation and a challenge, Iād check out Jon Andersenās Deep Water program.
You genuinely want to read the entire e-book, rather than look for a template. Itās a short, easy read, and lays out the whole program. The most ideal way to run it, in my experience, is to do beginner and intermediate one after the other. Advanced is fun, but I donāt find it as transformative.
Weāve had a few other dudes run the program and see great results. @tlgains and @davemccright off the top of my head, but I know thereās been a few others as well.
You can get the e-book for free from Jonās site, or throw down $10 to get a kindle copy of it off amazon.
Outstanding dude! There are a few weird typos on the program, worth appreciating. Everything is based off your 10rm, but on the final week of intermediate it forgets the 0 and just says ā1rmā, and if you were to try to run the program like that: you would die, haha. I feel like one of the weeks get the squat and deadlifts in the wrong order as well, but with enough time on the program youāll spot it before itās an issue. Always happy to discuss it.
This is a defeatist attitude! You have a lot of muscle already. If you lost 30 pounds or so, you would look better than you probably ever imagined you could! Thatās going to involve really buckling down and taking your nutrition seriously though. I think Deep Water will be awesome for you, especially if youāre nailing the nutrition during.
Iām in a fat loss Phase right now, trying to get diced for summer and I like to weigh my food and know exactly how much Iām eating so I can be as precise as I can. In the past Iāve gone more off of instinct, but I can tell youāre going to need to be more regimented because your instincts will fail you (no offense) and youāll also want to ensure youāre eating enough protein to hold onto or even build muscle while in a calorie deficit.
I have a food scale and have been weighing, bud. But yeah. I am having a blast. And im not defeatist, i will fight for every ounce of strength. Just saying, im not going to be dorian yates, or brian shaw.
If you do Deep Water, The recommendation is 2 grams per pound of bodyweight. This was made easy for me by smashing a 4 scoop (100 gram) protein shake immediately after getting up. I bought a 10 lb bucket of protein powder to facilitate that. (It was only $40) then through eggs, chicken and beef I was able to get the rest taken care of pretty easily.
One can STILL be impressive without being the absolute peak of the activity. Donāt sell yourself short here. Or, perhaps, lower your standards. Like, yeah, if I see Brian Shaw, of course Iāll be impressed, but if I see someone deadlift 700lbs raw, Iāll be impressed by that too.
Scratching my head on this. I donāt count calories, but eggs run about 70 calories per, so youāre at 350 calories there. 3 strips of bacon contained 280 calories? So like 90 calories per strip of bacon? Is this some of the fattiest bacon to ever bacon? Almost everywhere online has bacon ranging from 40-60 calories per strip, and the cooking process tends to render away a lot of the fat. Or are you accounting for an amount of butter used in the cooking process, or drinking the grease out of the pan (no judging there: Iāve done it).
Do you input the actual brand of bacon that you use on it? Iāve never used it before.
Donāt get me wrong: overestimating calorie intake when youāre trying to drop weight is a sound strategy, but I more just get curious when I see stuff like this. For the bad rap that bacon gets, itās surprisingly not very calorically dense per strip. The issue tends to be that itās easy to eat an entire package of it. Or go full Elvis and put a pound of it in a hallowed out baguette with a jar of peanut butter, a jar of jelly and a bunch of bananasā¦
So i will go back and check to make sure i didnt input incorrectly. It is certainly possible, though. No. Not inputing brand. I am being as transparent as possible. But i am not trying to make this my life. I am glad i started tracking here as i can go back and reference and you all are so helpful
Man, I have no idea how they got that number of calories for the fried eggs. Thatās 160 calories worth of butter with the eggs. About 1.5 tablespoons, and, again, assuming youāre basically drinking the butter that itās fried in. Weird, haha.
