Thirddan's New Nutrition Lifestyle

Nutrition
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so there you go…on a site this big thats been around for so long i figure i can’t be the first to ask for an order to his programs, found what i was looking for :wink:

(grin) Good for you, TD!!! I actually make pretty liberal use of the search engine myself.

i can’t imagine having to look through seventeen of these threads, your friday must be crazy :slight_smile:

(laughing) Sometimes it is.

Can I ask you why the 160.4 is in parentheses?

The trending is good in general, but how was this past week as far as precision, compliance and execution?

There’s typically some ups and downs on numbers, which is why I like to see 3 or more numbers showing a person’s progress (just like you did!). It’s usually human error in measuring. I’ve learned to read over or around the human error part of things. As an example, I seriously doubt your butt measurements are going up and down that quickly.

My take is that it’s stayed the same, which is what I’d really prefer to see. I also like the fact that you’re not up very much at all on your waist measurement. You’re up consistently on the scale, but waist size isn’t really going up. Chest and back are very likely going up. Bicep measurements look good, too.

I’m pretty happy with your numbers, TD. Seriously! I still think you should tighten up, though, and treat your bulk like a cutting cycle (re the precision aspect of things and hitting your numbers). Done correctly (meaning with precision), there isn’t any reason you couldn’t be a little leaner along with being a little heavier!

62

hey terry

the 162.0 was my weight from friday morning, but i also got curious on saturday morning and weighed again at 160.4, so i included that number as well…

it seems that given the other weekly jumps that the 160.4 is the more accurate weight for that week, and it would show a pretty consistent jump in scale weight all through the month, the jump to 162 seemed like a bit much considering the other weeks had all been around 1lb…

my compliance this week was 100%, my monday through friday are pretty much set in stone as from the moment i wake up to the moment i sleep i really only do three things, go the gym, eat, and go to work, no time or energy to mess up the diet…

and the only change to this weeks plan from last weeks was going from turkey with cauliflower at lunch to your salsa at lunch (with turkey) and some cabbage slaw w/ chicken at dinner…no other changes…

63

this week i made a couple changes in the plan, not in terms of numbers, just in terms of foods…

5am - 1.5 scoops whey, mixed berries, greens+

6-7 - Surge

8 - 4 egg whites + 1 omega egg + mixed veggies + 1.25 cup oatmeal + some berries for the oatmeal + apple

1230 - Terry’s salsa mix + lean ground turkey + banana

5 - mongolian beef + stir fry veggies (from Lisa Marie thread) + olive oil

830 - 1/2 cup cottage cheese + scoop MD + flaxseed oil

i removed the tortillas from breakfast since it was getting expensive buying specialized tortillas when i could just buy bulk oats at costco…however ran into a small snag this morning when i ended up with slow cooker oats rather than the minute oats i used to get, so i enjoyed some extra chewy oatmeal this morning :slight_smile:

for the mongolian beef, the recipe calls for peanut oil, so i used that…so im gonna reduce the standard 1.5 tbsp olive oil to 1 tbspoon olive oil…the recipe called for 2 tbsp peanut oil so i used 2.5 and then will put 1tbsp olive oil on top like i normally do…is this correct?

thanks Terry…

64

hey terry,

its my birthday today so needless to say, sushi will be eaten…parents are coming into town to take me to dinner…hopefully its not like last year where i went to work, had dinner with friends, then went back to work…

finally getting the hang of the slow cooked oatmeal…pretty tasty…

mongolian beef from lisaMarie’s thread is awesome…

65

the 162.0 was my weight from friday morning, but i also got curious on saturday morning and weighed again at 160.4, so i included that number as well…

Okay, I gotcha. When I look at the numbers, they average out to about 1/2 pound per week. That part of things is looking good. Don’t worry about the odd week. If your diet is dialed in, one odd high or low week self corrects the following week.

my compliance this week was 100%,

I very happily stand corrected!!! My apologies for even thinking otherwise. (big grin)

.however ran into a small snag this morning when i ended up with slow cooker oats rather than the minute oats i used to get, so i enjoyed some extra chewy oatmeal this morning :slight_smile:

I’ll be real honest, I buy steel cut oats and undercook 'em on purpose so that they are chewy. I even buy and like wheat berries for the same reason.

for the mongolian beef, the recipe calls for peanut oil, so i used that…so im gonna reduce the standard 1.5 tbsp olive oil to 1 tbspoon olive oil…the recipe called for 2 tbsp peanut oil so i used 2.5 and then will put 1tbsp olive oil on top like i normally do…is this correct?

In the future you’d be fine using the olive oil in the recipe. The best kind of olive oil for cooking is the non-virgin olive oil. It has a pretty bland taste. I doubt you could tell the difference between the two if you were to do a blind taste test … or prepare the recipe once with olive oil and then again with peanut oil.

The olive oil requirement is a requirement. Replacing peanut oil with olive oil would skew the roughly equal amounts of polys, monos and saturate fat. Another thing is that it’s higher in Omega 6s, which is overly high for most people anyway.

So if your diet was low enough in fat that you needed the extra fat grams and the peanut oil doesn’t cause you to go over on fat, then add it into your diet. But don’t trade out a good fat for a not-as-good fat.

Its my birthday today so needless to say, sushi will be eaten…parents are coming into town to take me to dinner…hopefully its not like last year where i went to work, had dinner with friends, then went back to work…

Happy Birthday to you …
Happy Birthday to you …
Happy Birthday, Dear thirddan …
Happy Birthday to you!!!

Dang, I never could carry a tune! (grin)

Hope you enjoyed your day, TD!!!

66

hey terry,

thanks for the song :slight_smile:

went to sushi with my parents but didn’t do too much damage since i made sure to eat some broccoli and beef jerky a bit before so i wouldn’t be insanely hungry…

i wasn’t sure about the peanut/olive oil thing, thanks for clearing it up…

on to the bad news…
yesterday afternoon my stomach was kind of bothering me, not much, but definitely noticable…skip to 1030pm and my head is in the toilet and my stomach is empty…im not really sure if it was the food or something else…im inclined to think something else since i eat the same thing everyday, but who knows…

so i didn’t weigh in at my normal time since i didn’t get up for the gym today and my weight measurement might be skewed…

Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161
BF - 15.5 / 15.4 / 15.4 / 15.7 /15.6
H20 - 60.5 / 60.6 / 60.7 / 60.4 / 60.5

Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5
Ass - 36 / 35.5 / 35.75 / 36 / 36
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5

is it possible the illness could be a result of overtraining? i am at the gym pretty much 6 days a week and although i feel fine this is my body telling me something is not right…im considering tossing the last week of ABBH in order to take a week off from the gym. I haven’t really had a week off in 10 months or so…

what do you think?

67

im feeling better, and even went to the gym today for my final deadlift day before i take a week off…

i decided that im gonna take a full week off with no gym at all and then start up with the maximum mass program from ferruggia’s new book…i decided to buy it the other day as a birthday present for myself…its a lot lower volume and 3 day/week full body program…i’ll see how that goes for a couple months…

68

is it possible the illness could be a result of overtraining? i am at the gym pretty much 6 days a week and although i feel fine this is my body telling me something is not right…im considering tossing the last week of ABBH in order to take a week off from the gym. I haven’t really had a week off in 10 months or so…

What I see in cases of overtraining is more exhaustion, dreading going to the gym to work out, problems with sleeping, elevated resting heart rate, lower morning temps. I really think it was more likely something you ate or a stomach flu/bug/virus, more than the fact that your body is breakin down.

Chad’s programs really push you, but they’re not excessive. You can be in and out of the gym in an hour or less. It doesn’t really need to be combined with ANOTHER program, though. If you were going to the gym twice a week to do HIIT sessions (19 minute sessions), I wouldn’t consider THAT overtraining when combined with ABBH.

Some people train twice a day when bulking, but the sessions are short and intense.

Nonetheless, reading the post that follows the one I’m responding to, I think you’re headed in the right direction and making some good decisions.

If you’d like a way to monitor whether you are overtraining or not, do the following on Friday morning before you get out of bed: Take your temperature and your resting heart rate. If you do it every Friday, you’ll have a pretty good idea of what’s normal for you … your baseline. If you see body temp drop or heart rate go up (above your normal), then you’ll have a pretty good idea you’re flirting with overtraining.

Illness aside, the numbers look GREAT!!! (grin)

69

hey terry,

hope your 4th was good and fun :slight_smile:

Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8

Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5

i suppose all these numbers make sense since i didn’t go to the gym at all this week…i got more sleep than normal and didn’t go too crazy on the 4th (although i had some brownies and more sugar than usual)…but things got right back to normal on thursday…

on monday im starting Ferruggia’s Maximum Mass Program and i can’t wait…a week out of the gym has left me jonesin to go back…his book makes some pretty outrageous claims like putting on 20-30lbs of muscle in a couple months. obviously im not expecting or looking for that, but 5lbs or so per month should be doable? what do you think?

70

.his book makes some pretty outrageous claims like putting on 20-30lbs of muscle in a couple months. obviously im not expecting or looking for that, but 5lbs or so per month should be doable? what do you think?

I’ll show you how to do the math to get what you want scale-wise.

A good bulk is where 60% or more of your gains are LBM. If you want to gain 5 pounds of muscle in a month’s time, you’d need to put on 8.5 pounds of scale weight (8.5 pounds x 60% = 5.1 pounds). If 3500 calories is what it takes to put on one pound, you need to consume 992 calories above maintenance. (8.5 pounds x 3500 calories / 30 days = 991.6667 calories).

I’d probably recommend a slight increase in protein (1.25g per pound of body weight), with the rest of your calories being added as starchy carbs, consumed in the first 3 meals of the day and PWO.

It might be interesting to take your program and cut each session in half so that you had two PWO feeding opportunities.

71

hey terry,

thanks for explaining the numbers…

what is your opinion for what you think would be a good amount of weight gain to shoot for per week/month based on my size and current numbers?

i obviously don’t want to go overboard and get fat again, but i also want to reap the greatest gains from the programs i use and im not sure that i got the most out of abbh simply because 3lbs in a month and a half seems small…also because im stil new to lifting i dont know what kind of measurement improvements i should be hoping to see…

------It might be interesting to take your program and cut each session in half so that you had two PWO feeding opportunities.

Ferruggia’s programs, at least the initial ones, are pretty low volume with only 12 working sets per day so two sessions seems like it would be overkill…also, my schedule doesn’t really allow for a morning and evening session since i have very little time between getting home from work and trying to get to bed, im lucky if i can get 6.5-7.5hrs of sleep per night as it is…

72

Boy, I thought long and hard about your question, TD.

There are a number of factors that influence the amount of LBM you can put on, TD:

  • Age (T levels are quite a bit higher in the late teens and early 20s)
  • Health, energy levels, time that can be devoted to “providing a stimulus for growth”
  • Sex (men can put on more muscle than women, obviously)
  • BF% (guys with a lower BF% will put on more muscle relative to fat; the same holds true in reverse)
  • Training status (untrained individuals will gain more LBM the first year than a trained individual)
  • Insulin sensitivity

Let’s just say that I would expect better gains out of 20 year old that was eating, getting plenty of sleep, working out and going to school than I would out of a man that was 40 years old, not getting enough sleep, handling family responsibilities and working and who was under considerably more stress.

I don’t know the actual number, TD, but reading through your question, I can tell you’re trying to figure out how fast you should bulk and how quickly or slowly you should put on weight. What I’d probably do is buy some calipers (you don’t need expensive ones) and measure body fat. Here are the instructions:

  • Direction of fold – Vertical
  • Anatomical reference – Umbilicus (belly button)
  • Measurement instructions – Fold is taken 1" lateral and 1" superior (above) the center of the umbilicus

Truth be told, it doesn’t really matter what your fat percentage is. The amount of weight you’re gaining each month is PERFECT if the measurement (milimeters) is going up slowly or not at all.

That one measurement added to your Friday morning routine will tell you whether you want to step things up a bit and get more aggressive with your calories/carbs/diet (because you’re not gaining fat) or whether you need to back off a bit and reduce carbs/calories (because you’re gaining fat too quickly).

It doesn’t matter what’s possible, TD. What matters is that you maximize the opportunity so that you get the best possible result for yourself.

A couple of real people scenarios. JB on his first bulk went from 165 (8% body fat) to 230 (12% body fat) in a year’s time. He ate BIG to support that growth.

In reverse, true2paintball (another member I’m working with) has lost only 3 pounds on a cutting diet in 1.5 months … but his skin fold measurements at the umbilicus have gone from 14mm to 10mm.

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beware…weird measurements ahead…

Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2

Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5

first some random discussion about this week…

i didn’t sleep well last night…i think it might have been the ZMA i took before sleeping, was waking up every hour or so after 2am…i don’t take it every night cuz sometimes there isn’t enough time between my last shake and sleep…i might stop altogether, not sure…

this is my first week back after a week of doing absolutely nothing, no gym, no cardio…nothing, but work and sleep…also, no creatine…

so im back on this week, but only going to the gym Mon/Wed/Fri and doing much lower volume and no workouts on my off days…i will probably add in a cardio type day on saturday and do some intervals and incline walking…so needless to say, im burning far fewer cals during the week than i used to…im also back on creatine…

my nutrition this week varied more than previously because of so much less time in the gym…

Workout Days
520am - 1.5 scoops whey, 1 cup mixed berry, greens+, PD, .25cup oats

6-7am - 1 serving Surge

830am - 4 egg white, 1 egg, mixed veggies, 1 apple, 1.25 cup oats…takes like 45 minutes to eat all this stuff :slight_smile:

1230pm - tt salsa - diced tomato, mixed pinto/kidney beans (~1 cup), lean ground turkey, mixed peppers, banana

5pm - chef lisa mongolian beef - lean flank steak, mixed stir fry veggies, 1.5tbsp olive oil

***8pm - this only happened on nights i was working late (sometimes from 10am - 11pm) - bag of broccoli florets, mixed almonds/walnuts, beef jerky

1030pm - 1 scoop Metabolic Drive, .5 cup cottage cheese, 1.5tbsp flax oil

Non Workout Days

8am - 830am - 4 egg white, 1 egg, mixed veggies, 1 apple, .5 cup oats…

1230pm - tt salsa - diced tomato, mixed pinto/kidney beans (~1 cup), lean ground turkey, mixed peppers, banana

5pm - chef lisa mongolian beef - lean flank steak, mixed stir fry veggies, 1.5tbsp olive oil

***8pm - this only happened on nights i was working late (sometimes from 10am - 11pm) - bag of broccoli florets, mixed almonds/walnuts, beef jerky

1030pm - 1.5 scoop Metabolic Drive, .5 cup cottage cheese, 1.5tbsp flax oil

i get some extra sleep on these mornings cuz i don’t have to get up for the gym…

what is your opinion of having two similar but somewhat different plans for workout and non-workout days? sort of acts like natural carb cycling by removing the Surge and reducing the morning oatmeal by over 50%…

i do know one thing though…i need to work on keeping my portion of almonds and walnuts in check more…

oh, and regarding your post on the calipers, i really appreciate your detailed response…at this point though i think i have enough measurement to ponder and worry over for now :slight_smile: im not sure if taking another measurement would help or hinder so im gonna pass for now…

i think all these details and numbers are making me too analytical towards a goal that isn’t necessarily something i can “figure out” with logic…just gotta wait and see how the results come and adjust from there…

i think im gonna do the Ferruggia program for 7 more weeks then take a look at how my progress is going, will have new progress pics by then and then maybe we’ll lean me back out a bit…

woah, long post…hopefully you won’t get bored and skip over it :slight_smile:

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hey terry,

you probably haven’t had a chance to look at my last post…but i had some time today and ran some of the numbers on my fitday account…

Workout Days (estimates, veggies not included)
Cals - 2700
Protein - 224
Fat - 88
Carbs - 262
Fiber - 44

Non-Workout Days
Cals - 1900
Protein - 162
Fat - 77
Carbs - 136
Fiber - 30

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i didn’t sleep well last night…i think it might have been the ZMA i took before sleeping, was waking up every hour or so after 2am…i don’t take it every night cuz sometimes there isn’t enough time between my last shake and sleep…i might stop altogether, not sure…

ZMA actually HELPS with sleep. Before you give up on your ZMA, read the article here on the site. Most of the general population is deficient in magnesium. Working out depletes magnesium (and zinc!) even further. It increases strength and total and free plasma testosterone and has positive affects on a number of hormones that will help you achieve your goals. As cheap as it is, I think ZMA is something everyone should be taking!

this is my first week back after a week of doing absolutely nothing, no gym, no cardio…nothing, but work and sleep…also, no creatine…

I wish more people would take time off for a week of R&R.

The plan looks good/solid!!!

what is your opinion of having two similar but somewhat different plans for workout and non-workout days? sort of acts like natural carb cycling by removing the Surge and reducing the morning oatmeal by over 50%…

I agree 100%. It’s a core nutritional value of mine!!! In fact, on Non-Workout days I’d say skip the .5 cups of oats.

Are you going to be taking a skin fold measurement to monitor the body fat you’re putting or (or not putting on)?

oh, and regarding your post on the calipers, i really appreciate your detailed response…at this point though i think i have enough measurement to ponder and worry over for now :slight_smile: im not sure if taking another measurement would help or hinder so im gonna pass for now…

Okay, I just saw this. Honestly, if you wanted to make it easier on yourself, I’d do that one skin fold measurement and check scale weight.

Scale weight going up and skin fold measurement NOT going up = GOOD!
Scale weight going up and skin fold measurement going DOWN = AWESOME! INCREDIBLE! TERRIFIC! (grin)
Scale weight going up and skin fold measurement going up = NOT AS GOOD!
Scale weight NOT going up and skin fold measurement going up = AWFUL!!! MAKE CHANGES ASAP!!!

i do know one thing though…i need to work on keeping my portion of almonds and walnuts in check more…

Oh, boy, you’re not kidding on that one. Five handfuls of macadamia nuts provide me with my calories for the whole day!!! I can eat those 5 handfuls in less than 5 minutes. Nuts should NEVER be snacked on. If you want to snack on something, snack on broccoli. I can guarantee that you won’t overeat broccoli. (grin)

TD, I just looked at your last post, and I LOVE those numbers!!! That’s PERFECT!!!

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hey terry,

i’ll try to get a set of calipers before friday, not sure if i will get a chance…

removing the oatmeal from my non-workout days seems obvious, don’t know why i kept it…however, if im gonna remove it i would like to replace the calories with either some more fat or some protein since i don’t really want to get below 2000 cals per day…

yesterday i didn’t have the oatmeal, i tried to add some Grow! whey to it but a full scoop in .5 cup oatmeal turned into some nasty stuff that i couldn’t imagine eating…this left me hungrier than normal…any ideas for what might be the best thing to add in to replace the cals?

thanks

on a side note, im really enjoying Ferruggia’s program…

77

i’ll try to get a set of calipers before friday, not sure if i will get a chance…

Here’s some calipers at good prices to pick from … http://heartratemonitorsusa.com/Pages/CALIPERS/calipers-all.html

I’m getting the AccuMeasure FatTrack Gold. If you’re wanting to optimize your bulk, just do a weekly skin fold measurement at the umbilicus. If you’re slowly going up in scale weight, but that measurement is staying the same, you’re golden!!! If that skin fold is going up week by week, you should reduce your starchy carbs a bit and/or total calories. How many carbs we need and can handle before they start spilling over to fat is highly individual. This will allow you to make decisions based on fact.

removing the oatmeal from my non-workout days seems obvious, don’t know why i kept it…however, if im gonna remove it i would like to replace the calories with either some more fat or some protein since i don’t really want to get below 2000 cals per day…

Bulking or cutting, I keep protein and fat the same. Raise and lower carbs to suit your purposes. There’s nothing wrong with dropping below 2,000 calories. If hunger is a problem, increase your fibrous green veggie intake. If hunger is still a problem, buy some NOW Psyllium Seed Husks (cheap!) and add 10g (2 levels tablespoons) to a glass of water, stir and drink immediately. It’s pretty bland; I chug it. Consumed with your first three meals of the day, hunger will NOT be a problem … and you’ll definitely be a “regular” guy! (grin)

78

hey terry,

once again the measurements leaving my head ready to explode :slight_smile:

seems like all the measurements are randomly going up and down blah blah…

gonna see if i can order the calipers this week…

Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8

Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25

i feel a bit leaner this week…kind of weird to say that after only a week on this plan, maybe its the fact that im a bit hungrier on tue/thur that leads me to feel like im leaner…

all my lifts improved this week, some as much as 10% over last week so that is awesome…

i think i like having two pretty different days, makes me feel like im being active in my nutrition plan rather than doing the same thing every day like a zombie…what are your feelings towards eating the exact same plan week after week?

ive been doing the exact same plan for about 3 weeks and i really like it and its really easy to prepare so im hesitant to change, but does variety do enough to warrant a change?

79

As far as your numbers go, I look at the first number and the last. Everyone has some blips and variation in the middle. It’s one of those things that you learn to read through.

all my lifts improved this week, some as much as 10% over last week so that is awesome…

Very good sign!!! Very nice.

…what are your feelings towards eating the exact same plan week after week?

I’ll eat the same thing for the whole week, but create a new plan at the end of the week. You need different veggies and fruit and protein sources for health.

It really wouldn’t take much more than 3 or 4 very different plans to get all the variety you need.

Something new I added in for myself is eggs with frozen spinach, topped with 1/4 cup of spaghetti sauce. The lycopene in cooked tomato products is a lot more available to the body.

Have you tried Chef Lisa Marie’s Napa Cabbage Slaw recipe or my Black Bean Salsa recipe? They both have so many healthful ingredients that they’d round out your diet nicely from a variety perspective.

80

hey terry,

Weight - 158.8 / 159.6 / 162.0 / 161.6 / 161 / 161.8 / 164.2 / 163.8 / 167.6

Calf - 14 / 14.25 / 14.25 / 14.33 / 14.5 / 14.5 / 14.25 / 14.25 / 14.5
Thigh - 21 / 21.25 / 21.5 / 21.5 / 21.5 / 21.75 / 21.25 / 21.5 / 22
Ass - 36 / 35.5 / 35.75 / 36 / 36 / 35.5 / 36.5 / 36.5 / 37
Navel - 32 / 32.5 / 32.5 / 32.5 / 32.25 / 33 / 33.5 / 33.25 / 33.5
Nipple - 38.25 / 38.12 / 38.75 / 39 / 39 / 39 / 39.5 / 39 / 39.5
Bicep - 13 / 13.5 / 13.75 / 13.5 / 13.5 / 13.5 / 13.5 / 13.25 / 13.5

lifts went up again, which is awesome…

i ate a bit more this week since my days were a couple hours longer than normal…have a deadline at work so i was working between 11-14 hour days so i added a snack around 8 or so…ziploc bag full of brocolli heads, some almonds, some beef jerky…

i have tried the napa cabbage slaw, it was pretty good, although i don’t see it becoming a regular in the lineup…your bean salsa recipe has been a lunch staple for over a month (i mix it with ground turkey and mix up what kinds of bean i use, kidney/pinto/black, whatever i can get at costco or the market)…

im still a bit conflicted about my expanding waist, but i REALLY REALLY like seeing my lifts go up at the current rate…so im happy with my progress…once things at work slow down i might add in another morning at the gym and do some light unilateral snatches or swings and maybe some sprints…

gonna take progress pics next friday so i guess that will really let me know how the body comp is going…