Full rest today, spent a lot of time with family, which was nice. Felt like I needed a day off. Lower calories was tough. Had a monster breakfast at my parents since I wasn’t going to eat for most of the day but kept everything measurable and got much closer to target rest day macros.
Mediocre lift today. Crowded gym so I had to work out of my usual order and replace/skip a couple movements. There is this couple that sits on the hack squat machine for the full time I’m there and it drives me nuts.
12/16/2024 - Project Six Pack - Day 32
BW 194.4. Big drop.
Lift:
Leg Curls 130x13 90x19
RDL 315x9 225x16
Leg Press 6plx7 4plx16
Belt Squat 3plx8 1plx20. good movement but couldn’t get comfortable with the belt. Might play with this one more.
Standing Calves 90x20 90x20 130x12 130x12. Deep Stretch on last rep
Impromptu rest day today, slept horribly last night. Have an interview tomorrow afternoon so spent some time preparing. Ended up having my lunch cancelled for today so was able to track everything.
12/18/2024 - Project Six Pack - Day 34
BW ? ate breakfast right after waking up and didn’t weigh in
Meals:
2142cals / 269p / 56f / 129c
Meal 1: 3 eggs, 90g cream of rice, 1 scoop whey, 1 oz low fat cheese
Meal 2: 2 cans tuna, 3/4c rice, 1 scoop whey, 30g trail mix
Meal 3: 8oz turkey, 3 eggs, 1oz low fat cheese. Bought liquid whole eggs by accident instead of egg whites. Guess I’m eating a lot of eggs this week.
Meal 4: shake: 2 scoops whey, creatine, spinach, berries
@Andrewgen_Receptors great suggestion, I typed in a bunch of questions and it ended up giving me some solid formats to answer things, which was helpful.
Overall, I think I nailed the interview. I’m likely underqualified but I seemed to hit it off with the hiring manager. We will see what develops in the next couple weeks.
12/19/2024 - Project Six Pack - Day 35
BW 195.5
Meals:
2275cals / 213p / 65f / 202c. Higher fat today due to salmon dinner.
Meal 1: 3 eggs, 90g cream of rice, 1 scoop whey, 1 banana
Meal 2: 1c rice, 8oz turkey, 1oz low fat cheese
Meal 3: 50g homemade sourdough, 16g PB
Meal 4: 8oz wild caught salmon, a ton of broccoli
Meal 5: shake: 2 scoops whey, 1 banana, handful of spinach
Lift:
Lat Pulldown 200x9 145x16
Machine Row Underhand 205x9 145x12
BB Row 225x8 155x20
Shrugs 225x25 275x15 275x15
Chin-ups BWx12x2sets. Slow eccentric and full pause at bottom. Felt really strong.
GHD Sit-ups +10x3sets
Leg Lifts x3sets
A few points below I need to improve on. Weight has bumped up the last few days and I’ve been waking up pretty bloated every day so it isn’t surprising. Combined with a stressful week it isn’t surprising, I don’t think it is fat gained.
Need to add a fiber supplement. Eating a ton of protein has messed with my bathroom schedule and digestion; in turn my morning weigh-ins are off. I can tell on a morning when I am going to come in heavy, despite being in a deficit the day before.
Add in more vegetables for the same reason as above
Replace rice with sweet potatoes more often. Need some more nutrients. I’m hitting my macros or close to targets at least, but lacking nutrients. A lot of white rice and turkey, not getting the classic “colors on the plate.”
More consistent cardio
Had some Christmas cookies today, limit that to Christmas Eve/Christmas next week
12/20/2024 - Project Six Pack - Day 36
BW 196.0
Meals
No count today. Had some Christmas cookies this afternoon, couldn’t resist. But everything else was the usual and solid.
Lift:
Starting to love the Delts/Tris day, really fun
DB Side Raise 32x8 22x15+partials
OHP Seated 155x4 115x12. Too heavy on the first set. Back to 145.
Seated Side Raise DB 20x10-12x3sets
Hammer Strength OHP 2plx8 1plx20
Close Grip Bench 205x5 135x20
Tricep Pushdown Machine 110x11 110x8
Will be traveling and bouncing around for holidays the next two weeks. Going to be taking a break from posting until the new year. Really trying to enjoy the time with family, getting more cognizant of that as I watch my parents and in laws grow older. The truth is there are only so many times like this left, so have to be as present as I can be for them.
Hoping to just stay around my BW over the next 2 weeks. I’ll still be working out but won’t really have my computer.
Hope everyone enjoys the holidays and looking forward to clocking back in for the new year!!!
Tweaked my shoulder around Christmas. Did a lighter chest today which felt good so all good on that front.
Going to lay off the macro obsession for a bit. Improve quality food first then dip into the macros heavier. Sometimes macros get me mentally and I start filling them with things I shouldn’t. Fruits and veggies are going to be the majority of my carbs coming up. Smaller rice portions and lean towards sweet potato more often.
Maintained weight through the holidays which was the goal.
Lost my fantasy league and have to run a beer mile in June. Around March I’m gonna add some track workouts and crush this thing.
Eating a bit less lately and trying to get used to being hungry. I hate being hungry (fair) and that hampers my weight loss sometimes. So I’m going to be cutting out the smaller meals and dealing with that hunger throughout the day while I wait for my main meals. Mental battle.
Also giving real effort to upping that fruit and veggie intake for the nutrition benefits.
Weight is still at 196 but visually looking leaner in the mornings than before, so okay there too.
Lift:
Side Delt DB Raise 30x9 22x15
Seated OHP 135x9 105x14. Failed completely on both, felt good.
Seated Side Raise 20x12 20x12 20x11
Hammer Strength OHP 2plx9 1plx18
Close Grip Bench 155x10 155x10. Lighter since I had the shoulder tweak but I am good to go here going forward.
Pushdowns 92x8 72x14
Cardio:
Treadmills were full after work so did 20mins of assorted BW movements and kettlebell swings. Squats/Pushups/Swings/Planks
Meals:
Meal 1: 3 eggs, 2 slices homemade sourdough. I can’t describe how much better I feel after eating homemade bread. No lethargy like from store-bought.
Meal 2: greek yogurt, 16g PB, 1 scoop whey, banana, blueberries
Meal 3: 10oz beef, bag of broccoli, 1/2c rice
Lift:
Pec Deck 205x10 130x18
Dips BWx12 BWx12 BWx12. Maximum ROM, time to add some weight if I want to include these.
Cable Flyes 60x12 60x11
Incline DB 80x9 80x9 60x14
Machine Curls 140x7 90x14
Preacher Curls +30x7 +15x12
DB Hammer Curls 45x6 30x13
Cardio:
15mins LISS post-workout
45mins LISS after work
Just some quick “I want to see my abs” advice. Get the dressing on the side and do the same with the cheese and bacon or ask them to go very light on those. Salads can sometimes be the worst thing on the menu if you aren’t careful.
