This^
2 Likes
Yeah agreed, harder to do in practice lol! I think I’ll have to take more consistent progress pics too. Do every week to really track progress
1 Like
Progress pic below. I’ll post some flexed pics this weekend and will post every week or two to track progress in each pose/relaxed.
12/5/2024 - Project Six Pack - Day 22
BW 198.5
Cals: client lunch today but generally keep it light with a salad.
No lift again, back to legs tomorrow. LISS will be after work today.
8 Likes
Went to hit legs today and was having some sciatic nerve pain and squat patterns weren’t going well. Generally happens after very busy workdays I spend sitting, which I had back to back, then had a job interview today. Mix of sitting and stress usually does it. Bailed on the lift and just did LISS. All else in check.
12/6/2024 - Project Six Pack - Day 23
BW 198.1. Downward momentum
Meals:
2349cals / 229p / 61f / 210c
Meal 1: 3 eggs, 65g cream of rice, 1 scoop whey, 16g PB
Meal 2: 6oz canned salmon, 3oz canned mussels, 1c rice
Meal 3: 1 scoop whey + 40g cranberries
Meal 4: 10oz chicken breast, mushrooms, broccoli, 100g homemade sourdough, 10ml olive oil
Meal 5: 1 scoop whey
Cardio:
20min LISS fasted AM
45min LISS afternoon
8 Likes
Late workout today. Had a family event during the day. Kept the food simple. Sourdough made by wife and 2 slices of prosciutto. Not ideal but fine and measurable.
12/7/2024 - Project Six Pack - Day 24
BW 196.9. Nice movement. Expecting a little higher tomorrow, didn’t eat dinner until 8:30pm today.
Meals:
2434cals / 228p / 85f / 180c
Meal 1: 5 eggs, 1oz low fat cheese, 40g oats, 16g PB, 1 scoop whey
Meal 2: 2 slices sourdough, 2 slices prosciutto
Meal 3: 58g cream of rice, 16g PB, 1 scoop whey
Meal 4: 10oz 96/4 beef, 2 oz low fat cheese
Meal 5: 1 scoop whey, 40g cranberries
Lift:
Bench 225x5 175x15
Pec Deck 205x9 145x15
Incline Smith 225x6 175x15
Cable Flyes 45x12 60x12 75x12
Machine Curls 145x7 95x16
Preacher Curls +30x7 +15x18
Barbell Curls 85x11 55x17
Cardio:
20mins LISS fasted
20mins LISS post-workout
8 Likes
@freshyfresh hows decreasing the time on the phone going? My new strategy (which I stole from a Dan John podcast) is to just leave it at home when I go out if it isn’t needed. It’s been working great. Didn’t bring my phone today and was out from 8am to 6pm, felt amazing.
4 Likes
My phone time is slightly up with exams around the corner but I’m being way more intentional with using it (studying quizlets or watching youtube lectures). I’m down like 50% from what I was at (tbf not all the hours were actually being used. I like to have background noise but the screen would be on) but I’m spending more time without noise and just my thoughts which is great for processing
How’s your phone time going?
I always like this one! When I go to the park with the dogs, I make sure to leave it in the truck
This is awesome! My FOMO would be beating the shit out of me (related to family stuff because we always have something going on lol)
1 Like
@freshyfresh good to hear man! I’m in a similar boat. Time goes up on certain days, specifically when I commute on the train, but overall down by about 1/3. It’s hard but will be so beneficial in the long run! The background noise is something I’m trying to break too but that is not going well lol
12/8/2024 - Project Six Pack - Day 25
BW 197.3
Meals:
2350cals / 263p / 59f / 181c
Meal 1: 3 eggs, 60g oats, 1 scoop whey, 3.5oz milk in cappucino
Meal 2: 1 scoop whey + 40g cranberries
Meal 3: 6oz canned salmon, 3oz canned mussels, 1c rice, 1oz lowfat cheese
Meal 4: 8oz chicken breast, 1c pasta, 1/2c tomato sauce
Meal 5: 2 scoop whey + 40g cranberries
Lift:
Lat Pulldown 200x7 140x15
Hammer Strength Row 3plx7 2plx13
DB Row 105x12 80x20
DB Pullover 80x8 50x20
Face Pulls 52x4sets
GHD Sit-ups x3sets
Leg Lifts x3sets
Cardio:
20mins LISS post-workout
45mins weighted vest walk outside
9 Likes
12/9/2024 - Project Six Pack - Day 26
BW 196.9
Meals:
2485cals / 284p / 57f / 195c. This includes a scoop of protein tonight. If not hungry I won’t have it so could be -120cals.
Meal 1: 3 eggs, 60g oats, 1 scoop whey
Meal 2: 2 cans tuna, 1c rice, 1oz low fat cheese
Meal 3: 50g sourdough, 16g PB, 2 scoops whey
Meal 4: 8oz chicken breast, 1c rice, 150g black beans, salsa
Meal 5: 1 scoop whey
Lift:
DB Side Raise 32x8+partials 20x20
Seated OHP 145x8 95x14. Loving this movement. I can take it to total failure safely, which I like.
Side Delt Machine 85x8 55x14+partials
Hammer Strength OHP 2plx8 1plx20
Close Grip Bench 195x9 135x19
Bar Pushdowns 95x8 72x13
Man I have neglected shoulders for awhile. Feels good to get some pressing and other shoulder work in. This is a fun day.
Cardio:
20 mins LISS x2
Helped a friend move some dressers and a couch
7 Likes
Solid day today. I was really there mentally and dialed in for high intensity. Rest day tomorrow and possibly Thursday too depending on schedule.
12/10/2024 - Project Six Pack - Day 27
BW 196.9
Meals:
Cals: N/A - dinner with in-laws. No 5th meal to account for any additional calories from eating out, despite “healthiness” of meal.
Meal 1: shake w/ 2scoops whey, 1 banana, 32g PB
Meal 2: 3 eggs, 1 can salmon, 1c rice
Meal 3: 1 banana, 1 scoop whey
Meal 4: Caesar salad w/ grilled chicken
Lift:
Leg Extensions 250x8 190x14
Leg Press 6plx8 4plx19. Saw god on this lighter set.
Hack Squats 3.5plx6 2plx12
RDL 315x8 225x12
Leg Curls 130x6 90x14. Very hard after RDLs
Standing Calves 90x4sets
Cardio:
40mins LISS incline treadmill
11 Likes
YESTERDAY
BW 197.0
2310cals / 260p / 54f / 195c
Rest day, busy workday. Also working to get a new job so I’ve been having nonstop calls with recruiters, companies, etc. Good movement on that front.
Side note: ended up going to bar trivia last night. Will powered no food or drinking. We ended up winning the trivia and the host called me jacked. Needed that!!!
Posting todays info this afternoon.
8 Likes
Awesome lift today! A few PRs. I am really gaining strength training like this and having a lot of fun, so onward we go. I am starting to see some definition in the middle of my chest that I usually don’t, picture below (not the best pic)
I’ve noticed my weight trend the last few weeks is basically stable for a few days then a 1-2lb drop and continues on that pattern. So I’m still at 197 but hoping the pattern continues. I am getting stronger and feeling a bit leaner. So if fat loss is slow and I keep getting stronger, that isn’t the worst thing ever.
12/12/2024 - Project Six Pack - Day 28
BW 197.0
Meals:
2350cals / 248p / 70f / 168c
Meal 1: 3 eggs, 6oz chicken breast, 60g oats, 1 scoop whey
Meal 2: 8oz turkey, 1c rice, salsa
Meal 3: 2 scoops whey, 1 banana, 16g PB
Meal 4: 8oz wild caught salmon, 1c rice, veggies
Lift:
Bench 225x6 (PR) 175x15
Pec Deck 205x8 145x16
Incline Smith 225x9 (big PR) 175x14
DB Flye 30x3setsx12. new movement, will up weight as I go. But felt this more than cables.
Machine Curl 140x8 95x18
Preacher Curls +30x8 +15x13
DB Curls 40x8 25x16
Cardio:
20min outdoor walk fasted
40min LISS
11 Likes
looking good man. great workouts.
3 Likes
nice work on your PR’s
2 Likes
@taylortooswift @throwawayfitness thank you gentlemen
12/13/2024 - Project Six Pack - Day 29
BW 196.5
Meals:
2329cals / 224p / 72f / 183c
Meal 1: 2 eggs, 150g egg white, 60g oats, 40g cranberries, 1 scoop whey
Meal 2: 1 can salmon, 1 can mussels, 1c rice, 30g trail mix
Meal 3: 2 scoops whey
Meal 4: 8oz 90/10 beef, 1oz lowfat cheese, 1 sweet potato, salsa
Lift:
Hammer Strength Lat Pulldown 3.5plx6 2plx19
Machine Row 205x8 145x16
Smith Machine Row 245x9 185x13
Shrugs 225x12+x3sets, didn’t really count just went
DB Pullovers 80x8 50x16
GHD Sit-ups +10x3sets
Chair Leg Lifts x3sets
There was a class taking up a ton of space when I wanted to do barbell or DB rows so I reverted to smith and machine rows. Actually liked the machine a lot, may keep it in there.
Cardio:
40mins LISS post-workout
7 Likes
Drop your fats to 50g
Run these macros for a bit
275P
200C
50F
Drop carbs to 100g on non training days
2 Likes
Will do, thank you man. I’m trying to get fish in a few days a week which has upped my fat intake a bit lately. I was actually looking at my past week today and have kept carbs under 200g but replaced with fat instead of protein on a lot of days. Should be a relatively easy switch.
Zooming out, I’m actually progressing better than I feel, I was floating between 201-203 30 days ago. So I am progressing but I still think faster progress is more than attainable with a few tweaks.
2 Likes
@s.gentz am I replacing these calories with protein/fat? Or just running 400cals lower?
400cals lower on non training days.
2 Likes
12/14/2024 - Project Six Pack - Day 30
BW 196.1
Meals:
2409cals / 264p / 57f / 195c. something is off in MyFitnessPal as this adds up to 2349cals based on macros. Will try new entries for food. Closer to target macros today.
Need to add some more meat, I don’t want to be so reliant on whey. Maybe replace a nighttime shake with Tuna a few days a week
Meal 1: 2 eggs, 250g egg whites, 60g oats, 1 scoop whey, 40g cranberries
Meal 2: 8oz turkey, 1c rice, 1 scoop whey, 30g mixed nuts
Meal 3: 8oz beef, 1 sweet potato, salsa
Meal 4: 2 scoops whey, 1 banana
Lift:
DB Side Raise 32x10+partials 20x20 drop 10x10
Seated OHP 145x7 115x12
Seated DB Side Raise 15x10x3sets
Hammer Strength OHP 2plx8 1plx20
Close Grip Bench 205x6 135x18
Bar Pushdowns 92x7 67x14
Cardio:
20mins LISS x2
8 Likes