@QuadQueen ahead of a week of travel for me wanted to get your opinion on what is best to eat when eating out. Obviously there’s a ton of hidden calories in these things but wanted to pick your expert brain!
My quick and dirty advice/tips:
*The simpler the better.
*Stick with plain lean proteins (grilled or steamed skinless poultry, LEAN steak cuts, fish). I recommend requesting that your proteins be prepared without added butter, oil, sauce, etc. Plain and/or simply seasoned are best.
*A simple baked potato or baked sweet potato are great side choices. Ask for all toppings (butter, sour cream, etc. on the side.
*If ordering veggies - ask for them to be steamed PLAIN - no butter/oil.
*If ordering a salad - dressing is ALWAYS on the side. If there are nuts, cheese, bacon, croutons, or other calorie bomb ingredients - ask for it to be made without them or that they go extra light on those items.
*Look at menus online ahead of time and plan your attack.
*Keep us SIMPLE, ask for what you want, tell them what you don’t and if portions are large, eat half.
These little things will go a long way!!
On another note - wings aren’t super awesome for weight loss… for next time. lol
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Wow thanks so much for this!! You know it’s funny, I know all of these things in general but it never crosses my mind to ask for different things at a restaurant. Awesome point, always insightful!!
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If in your travels you run into a tough spot, let me know and I’ll look at the menu for you or if it’s a chain, give you some options!
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Busy day today. Went from Boston home to CT and flew to Florida. Got a conditioning session in at home and a lift at night in Florida. My gym has a location here so that’s great for the trip. Short lift tonight but have more time in the coming days.
Conditioning:
EMOM 20 mins:
5 KB snatch ea arm
15 KB swings
20s ski erg
15 pushups
Lift:
Hammer Strength Row 2.5plx2x8
Pull-ups 4x10
Cable Row 3x10 didn’t write weight
Leg lifts 3xBW
This gym is way fancier than mine and sells meal prepped stuff in the lobby which I’ll utilize where I can this week. I’m used to traveling for vacation, not staying locked in during work trips.
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Another hotel day, sticking to it! Ready to get back.
Lift:
Incline Smith 205x10 225x7 135x25
Dips 3xBW
Hammer Strength Flat 2plx3x8
Cable Flye 80x3x10
Cardio:
30 mins LISS incline treadmill
150 pushups / 150 squats in hotel room
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Couple progress photos below from this week. Feeling a bit leaner at 195ish. Big time arm and back growth over the last 12 months. Happy with progress in the long term.
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Back looking really solid mate, would look even better with some good lighting.
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@simo74 thank you brother, much appreciated
1/17/2025 - Project Six Pack
BW 195.1
Meals:
Meal 1: 3 eggs, 2 slices homemade sourdough, 40g cranberries
Meal 2: Greek yogurt, banana, blueberries, cinnamon
Meal 3: salmon, brussel sprouts, rice
Meal 4: 1-2 scoops whey, TBD
Lift:
Side Delt DB 30x8 30x8 20x15
Rear Delt Flye (on pec deck) 115x3x10-12
Smith OHP 175x6 115x20
Seated Side Delt 20x11 20x10 20x8
Pushdowns 78x8 78x8
DB Incline Ext 30x12 30x12
Cardio:
20min jump rope fasted AM
2mi weighted vest walk outside
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Felt a tweak in my back on set 1 today so just hit the treadmill. I think I’m fine but pretty inactive week with work travel so I’ll see how it feels tomorrow.
1/18/2025 - Project Six Pack
BW 194.6
Meals:
Meal 1: 3 eggs, 2 slices sourdough homemade
Meal 2: Greek yogurt, banana, cinnamon blueberries
Meal 3: Turkey, black beans, salsa, 40g cranberries
Meal 4: 2 scoops whey, banana, strawberries, 16g PB
Cardio:
20min jump rope
45mins volleying with the tennis wall in town
30mins incline treadmill LISS
Still got a lot of activity in.
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1/19/2025 - Project Six Pack
BW 192.8
No cardio or lift.
Meals:
Meal 1: 3 eggs, 2 slices sourdough toast
Meal 2: Greek yogurt, bananas, blueberries, cinnamon
Meal 3: 2 scoops whey, strawberries, blueberries, 16g PB
Meal 4: 8oz beef, peppers, onions, low fat mozzarella
This back tweak is something to react to now. Had a great first set of pulldowns but then on 135 rows I got a sharp pain throughout the lower back. Going to take off a bit from back and legs. I can still push and hit arms with no worries I’d say. I’m making big progress with this cut so can’t have any loss in momentum.
My plan is to warmup and stretch more coming up, as well as mobility drills. I’m a bit stiff and noticed it playing tennis yesterday I’m not moving as well as I once did. Don’t want this to be the case. Take the couple weeks rest on the low back and then mobilize.
I don’t think I’m severely injured but I don’t wanna push and make it worse. I’ve been upping the activity with jump rope and tennis the past week so need to just be more warmed up and more mobile. Not a big deal just have to execute!!!
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1/20/2025 - Project Six Pack
BW 193.5
Meals:
Meal 1: 3 eggs, 1 slice sourdough, 2 bananas
Meal 2: Greek yogurt, cranberries, blueberries, 1 scoop whey
Meal 3: 8oz turkey, black beans, salsa, low fat cheese
Lift:
Bench 205x6 215x6 155x15
Pec Deck 190x10 130x13
Dips BWx13 BWx12 BWx11
Cable Flye 70x10 80x8 80x8
Hammer Curls 45x8 30x12
Preacher Curls +30x8 +15x13
Seated DB Curls 30x8 30x8
Cardio:
30mins LISS fasted
20mins LISS post workout
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Is that your whole day of eating? I hat are your macros?
Forgot meal 4, will be a shake and peanut butter. I haven’t been tracking macros but have definitely been eating less than I was and some weights been coming off.
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Dealing with this back pain, I was going to cut out legs and back. But thinking on it, there are enough exercises for legs that don’t stimulate the lower back at all. So I’ll do those for now.
I’ve also changed up the way I eat a bit, as I’ve discussed, but just wanted to check in on it. Relying less on grains and rice (still some), more on fruits, veggies, beans, homemade bread if any. I am eating less calories for sure based on my hunger levels when I go to bed and wake up but I still feel a lot better than when I was eating more. It’s really going well.
1/21/2025 - Project Six Pack
BW 193.1
Meals:
Meal 1: 4 eggs, 1oz low fat cheese, 2 scoops whey, banana
Meal 2: 6oz turkey, black beans, 1oz low fat cheese, salsa
Meal 3: greek yogurt, blueberries, cranberries, cinnamon, 16g PB
Meal 4: 8oz chicken breast, salad (spinach, peppers, tomatoes, onions, artichokes), 1/2c rice
Lift:
Lying Leg Curls 110x15 110x13 110x12
Standing Leg Curls 100x9 100x8 100x8
Leg Extensions 190x18 190x6 190x14
Adductor Machine 100x10 100x10. This was sneaky hard and hit a part of my legs that usually doesn’t get hit.
Belt Squat 1plx15 1plx15. Really slow and low on these just testing squats out. Felt fine.
Cardio:
20mins LISS pre-workout
20mins LISS after work
15mins jump rope. Nothing crazy here, again wanted to test out the back. I definitely am feeling it on hinges and rows, everything else seems OK.
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Light day trying take it easy on the back.
1/24/2025 - Project Six Pack
BW 193.3. Need a big week here. My goal was 192 by the end of Jan and I’m on pace for it. Have been pretty backed up digestively this week so I’m confident my true weight is lighter right now.
Meals:
Meal 1: 3 eggs, 2 slices homemade sourdough
Meal 2: Greek yogurt, blueberries, banana, 1 scoop whey, 32g PB
Meal 3: 1 orange, 1 scoop whey
Meal 4: salmon, broccoli, 1c rice
Lift:
Side Delt Raise 25x14 25x12 25x12
Front Raise BB 30x20x3sets
Smith OHP 135x12x4sets
Seated Side Raise 15x12x3sets
JM Press 135x10x3sets
Tricep Pushdowns 80x10x2sets
Cardio:
20mins LISS
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Have been traveling this weekend to see family. Got some lighter workouts in at my sister in laws gym, won’t post them. But the fat is coming off!
Yesterdays BW 192.0
Todays BW 192.6
Want to finish January strong here. I weighed 200.4 on Jan 2nd, granted a lot of that was holiday bloating. But serious progress this month and need to keep up the momentum.
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Back feeling a lot better, I think I can go back to typical days
1/26/2025 - Project Six Pack
BW 193
Meals:
Meal 1: 3 eggs, 2 slices sourdough
Meal 2: Greek yogurt, 1 scoop whey, 32g PB, 1 banana, blueberries
Meal 3: 1 scoop whey, spinach, blueberries
Meal 4: 8oz turkey, 1c rice, black beans, salsa
Lift:
Lying Leg Curls 110x16 110x16 110x14
Standing Leg Curl 100x10 100x8 100x8
Leg Extensions 190x15 190x15
Belt Squat 2plx12 2plx12
Lunges BWx2sets
Cardio:
20 mins jump rope in the morning
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Thinking about changing up the split going forward. Been about 10 weeks on this split. I’ve liked it but my ADD needs something else. Open to suggestions of solid programs while cutting. May end up doing my own but curious what others think. Don’t wanna dive into a John Meadows program or 531 BBB type program while eating in a deficit.
1/28/2025 - Project Six Pack
BW 192.0
Meals:
Meal 1: 2 eggs, egg whites, 2 slices sourdough
Meal 2: Greek yogurt, 1 scoop whey, blueberries, cranberries, 32g PB
Meal 3: Greek yogurt, 1 scoop whey, blueberries
Meal 4: stuffed peppers stuffed with 8oz ground beef, spinach, tomato sauce
Meal 5: TBD 1 scoop whey
Lift:
Side Delt Raise 30x8 30x8 drop 15x12
Smith OHP 175x8 175x7
Seated Side Raise 17x15 17x15 17x13
Front Raise 30x20 30x20 30x20
Close Grip Bench 185x8 185x8
Pushdowns 80x11 80x11 80x9
Cardio:
20mins jump rope
Post workout, 5 rounds:
KB OHP 30x6
Plank
Ski Erg 20s
A couple photos for progress:
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I dont subscribe to the “cutting program vs bulking program” train of thought, but I’ll always happily plug TBJP.
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