I’ve noticed similar with MFP. Probably something to do with the actual entries being from users quite a lot. I quite often enter my own foods using values of the package, or failing that look for the green tick.
Running 10 week (split into two mesocycles) program centered on one compound exercise day (sort of Dan John’s “One lift a day” but with some variation. I plan to do one primary compound with one accessory lift and loaded carries every session (alternating between weight and volume). Evaluating after 10 weeks.
Main lift (Squat, Bench, Row, Deadlift)
Week 1: 8x10x~50% of 1RM (90%)
Week 2: 7X5X~75% of 1RM (90%)
Week 3: 6X3 ~ 85% of 1RM (90%)
Week 4: 5X2 ~ 95% of 1RM (90%)
Week 5: deload / reset
*OHP will be volume based with low weight
Monday - Squat (step-ups, lunges, or leg curl)
Tuesday - Bench (Incline BB, Incline DB, or Dips)
Wednesday - Row (Cable row, pull-ups, chins, kroc row)
Thursday - OHP (super-set with lat/vert raises) & Core
Friday - Deadlift (no accessory)
Saturday - Rest
Sunday - Isolation work & Core
Throwing in SS cardio 3-4 days a week (walking, biking)
7/17 - Squat (~55 minute training session)
Super-set
BB Squat / Step-Ups (30 seconds rest between squat / step up - 60 second between SS)
Squat
1x20x45
1x15x95
8x10X145
Step-ups
10X10X25lbs plates
Loaded carry circuit 5 intervals / 60 second rest / 15 minutes total / varied weights
Farmers walks
Rack walks
Overhead walks
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Bench day
BB BP
Warm up
8x10x135
Incline BB / DB SS
BB - 6x10x95, 7th set AMRAP
DB - 6x10x35
Loaded carries - 3 circuits
Farmers
Racked
Luggage
Overhead
Treadmill - 60 min / 6.0 incline / 3.8MPH
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Rows
Pendlay Row’s
Warm-up
8X10X110
Superset DB reverse flys / KB one arm row
Flys
8X10X25DBs
8X10X45KB
Loaded carry circuit DB, Plates, straight bar (3 rounds) / ~ 25 minutes
Farmers - 55LB DBs
Suitcase - 55LB DB
2 handed overhead straight bar - 60LB
1 handed overhead - 25LB DB
Rack 45 LB KBs
Bearhug 2 45LB Plates
60 minute treadmill - walking and light jogging, various inclines, speeds / 5 miles
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OHP
Warmup
8x10x65
Front / Lat raise SS
10x10x15DB
Carries - 3 circuits / ~40 yards
Farmer 45lb plates
Bear hugs 2x45lb plates
Suitcase 45lb KB
Rack 45lb KB
Waiter - 25lb KB
Treadmill - 60 min jog / walk
Body fat is melting based on the mirror.
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That 405 challenge was no joke haha well done!
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I like this idea.
Loaded carries with added 60mins of treadmill I’m sure has something to do with it!
Also, if that was your recovery breakfast I’d hate to see your typical bird-sized meal lol
Nice work though, I like your current setup.
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No matter how much I eat during the day, my problem is (translate: lack of will power), I’m going to hammer around 1,500+ calories at dinner. I’ve tried to up calories during the day, but it makes no difference. I’ve tried to be very specific on portion control at dinner, but it makes no difference. I’m pretty confident if I ate 500 calories for dinner, pad-locked my fridge and pantry, I would eat one of my children 
. As a result, I try to limit my calories throughout the day except peri-work, or I will down way too much. Still working on this problem… 40 years of undoing a bad habit…
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That’s definitely something I also have an issue with. Maybe not as bad as you, but weekly I tell my wife I have a problem as I’m polishing off half a jar of peanut butter.
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mmmm… peanut butter.
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I just finished off the last jar in the house and typically I have another waiting in the wings (I never, ever run out of peanut butter) but this time, I’m just letting it lapse, I did the same with cheese (I could eat cheese on damn near everything) but I’ll bet the simple fact of not having it in the house saves me 500 calories a day. So we will add peanut butter to that list and see what happens, ha.
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Ya, I’ve been off cheese now for awhile. Seems to be a reasonably quick, semi-painless way to save some calories (I do love it, but I don’t seem to crave it the same way I do other foods). I will purposefully not purchase bananas if I’m trying to cut, not because of the banana, but because of the amount of peanut butter consumed while eating a banana.
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Deadlift day (planned to just deadlift, but I had a ton of energy this morning.
Decided to superset Deadlift with Incline Bench. 10 sets of DL and 15 sets on Incline so the last 5 inclines were a straight set.
Deadlift
1x10x135
1x8x225
1x5x315
1x3x405
2x1x455
1x3x405
1x5x315
1x8x225
1x20x135
BB Incline Bench
1x20x45
1x15x95
1x10x135
1x8x155
1x5x175
1x5x195
1x5x185
1x3x205
1x1x225
1x15x135
1x20x95
4x12x95
Did a a bit of bicep isolation work - light, high rep.
Loaded carries - 4 circuits / 50 yards
Farmers walks - 45lb plates
Bearhugs - 2x45lb plates
10 minutes KB swings - 25lbs 60 seconds / ~30 seconds rest
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AM walk - 4.5 miles
Body weight stuff - 30 minutes
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Squat day
HB Squat
1x20x45
1x10x95
1x10x135
1x5x185
7x5x225
1x22x95
Leg extensions
1x12x85
1x10x100
1x10x115
2x8x145
1x15x70
Loaded carries - 2 sets 40 yards
Farmers - 60lb DBs
Rack - 40lb KBs
Suitecase - 40lb KBs
Waiter - 20lb DB
Treadmill - 40 min
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Bench day
Flat BB BP
1x20x45
1x10x95
1x10x135
1x3x185
7x5x200
1x30x95
Incline DB Press
1x12x30s
1x10x40s
1x10x50s
1x10x60s
Loaded carries
Trap bar
1x135x40yds
2x225x20yds
2x315x20yrds
2x365x20yrds
Bear hugs
1x135x40yrds
Farmers
1x90x120yrds
Treadmill
35 minutes - 5.0-12.0 incline / 4.0MPH
I had to get up at 3:30AM to get the gym prior to an early meeting. Despite earlier than normal, I had good energy and a pretty intense go at it this morning.
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I’m at about 2,550 average cal M-F. My cals are lower on weekends because I don’t do any heavy lifting. I’m between 2,400-2,500 daily but not completely crazy about being over or under at this point. I’m definitely moving in the right direction based on the mirror, the way clothes fit, and strength.
Here’s yesterday’s macros against about 2500 cal:
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Row
Seated machine row
1x40x50
1x30x70
1x20x90
1x20x140
1x5x180
1x5x200
1x5x220
2x5x180
2x12x90
1x30x50
KB 1arm Row
1x10x20
1x10x25
1x8x30
1x8x35
1x8x40
TRX BW rows - a lot
Farmers walk / ab wheel SS - 5 sets
FW - 45lb plates / 30 yards
Wheel - 10 reps
Farmers walk / decline crunch - 111
FW - 45lb plates / 30 yards
Crunch - 10 reps
Treadmill - 60 min / 5-10 incline / 4MPH
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OHP day
OHP - military BB
2x10x45
1x8x65
1x8x85
1x6x105
3x5x115
2x10x85
1x15x65
1x30x45
Front / lat DB raises - SS
2x12x10
2x8x15
1x30x10
Loaded carries
Farmers - 2x45KBx40yards
Waiters - 2x15DBx40yards
Rack - 2x45KBx40yards
Bearhug 2x90lbsx40yards (plates)
Front raising walk - 1x45lbsx40yards
Farmer finisher - 1x45KBxfar as poss
Treadmill - 60 min / 5-12 incline / 4MPH
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