Great post by S Gentz. I will throw out Carbon as well for an online app type coach that allows you to track and weigh in weekly and it will adjust calories and macros as needed depending on your loss for the week.
It has reverse dieting setting as well. It’s not free, but I tend to like it a little better than Myfitnesspal. Though Myfitnesspal does have a much better diary and makes it easier to track and find foods.
Annually it’s 80 bucks, which I think is the same as MyFitnessPal premium.
This reality always amazes me about the human body. It “seems” like you should really be able to lose a lot of fat merely by not eating. Someone like Throwaway has the mental faculties to pull off that difficult strategy but the body is so damn amazing that it can compensate for “survival”. Frustrating when you want the weight to come off but damn amazing as well at how remarkably adaptable the body is.
Yeah at some point if he continues this path the body will start eating muscle and storing fat in survival mode.
This is a great breakdown and explanation. Did you note how you arrived at total calories/caloric needs?
it’s PSMF.
4 weeks on 1 week off.
protocol calls for carb refeed every 100 hours/4 days. carb cycling to keep your thyroid going strong and glycogen full so it maximizes fat loss minimizes muscle loss.
At the end of 4 weeks the deficit needs to change because the math problem changed.
Trial and error. The best thing you can do is pick a macro split that is balanced/biased towards your needs and then stay there for a while and see what happens. Then you can make adjustments based off what you see.
If you look at my logs I pretty much eat the same thing daily for weeks. If something changes and it’s good/bad I can identify immediately and correct.
I would prob approach it a little differently for my needs. I would pick cals/macros that facilitate my training days with a slight deficit and then in non training days drop the carbs and go deeper in deficit in those days.
I’m going to read your post and try to put it together, post it, see if I understand.
I’d rather find a new approach now and get started with it in July.
6/27___rfl a
squat 250x17
incline bench 230x7,6
rdl 315x10,10
chest supported row 250x10,10
pull-up 19
lat raise 35x15,15
cable curl 70x15,15
bodyweight 237
6/26 macros
p 164
c 0
f 46
6/26 steps
24,547
6/26 cardio
64 minutes recumbent bike
corrected
PLAN FOR JULY - AUGUST - SEPTEMBER
daily step goal-- 0
daily cardio goal-- 15 minutes
daily macros goal-- Protein 282g, Fat 65g, Carbs 196g
training–
Monday Push A
db bench w/ss 2x 10-15
db shoulder press 2x 10-15
tricep focused dips 2x failure
cable fly 2x 10-15
cable lateral raise 2x 10-15
seated cable lat pullover 2x10-15
single arm tricep pushdown 2x 10-15
Tuesday Pull A
pull-ups 2x failure
barbell row 2x 10-15
chest supported row 2x 10-15
wide grip lat pull downs 2x 10-15
wide grip cable row 2x 10-15
dc row 2x 10-15
db rear delts 2x 10-15
barbell curls 2x 10-15
concentration curls 2x 10-15
Wednesday Legs A
db rdl 2x 10-15
front squat 2x 10-15
leg press 2x 15-20 do it right lazy man, stay under tension
hyperextensions 2x 10-15
calf raises 3x 10-15
Thursday Push B
incline bench w/ss 2x 10-15
seated military press 2x 10-15
tricep focused dips 2x failure
cable fly 2x 10-15
cable lateral raise 2x 10-15
seated cable lat pullover 2x 10-15
rope extension elbow to head 2x 10-15
Friday Pull B
weighted pull-ups 2x 10-15
landmine row 2x 10-15
meadows row 2x 10-15
close grip lat pull downs 2x 10-15
close grip seated cable row 2x 10-15
dc row 2x 10-15
db rear delts 2x 10-15
drag curl 2x 10-15
concentration curls 2x 10-15
Saturday cardio 120 minutes
Sunday Rest
Monday Push A
db bench w/ss 2x 10-15
db shoulder press 2x 10-15
tricep focused dips 2x failure
cable fly 2x 10-15
cable lateral raise 2x 10-15
seated cable lat pullover 2x10-15
single arm tricep pushdown 2x 10-15
Tuesday Pull A
pull-ups 2x failure
barbell row 2x 10-15
chest supported row 2x 10-15
wide grip lat pull downs 2x 10-15
wide grip cable row 2x 10-15
dc row 2x 10-15
db rear delts 2x 10-15
barbell curls 2x 10-15
concentration curls 2x 10-15
Wednesday Legs B
barbell rdl 2x 10-15
back squat 2x 10-15
leg press 2x 15-20 do it right lazy man, stay under tension
hyperextensions 2x 10-15
calf raises 3x 10-15
Thursday Push B
incline bench w/ss 2x 10-15
seated military press 2x 10-15
tricep focused dips 2x failure
cable fly 2x 10-15
cable lateral raise 2x 10-15
seated cable lat pullover 2x 10-15
rope extension elbow to head 2x 10-15
Friday Pull B
weighted pull-ups 2x 10-15
landmine row 2x 10-15
meadows row 2x 10-15
close grip lat pull downs 2x 10-15
close grip seated cable row 2x 10-15
dc row 2x 10-15
db rear delts 2x 10-15
drag curl 2x 10-15
concentration curls 2x 10-15
Saturday cardio 120 minutes
Sunday Rest
The only thing i would change based on the way I handle training load is the legs. You are essentially working on a 5 day split. That is 2 push/2pull/1legs per week. What i did was break this up into 2 week blocks
Week1
Mon tues wed thurs fri
Push1 Pull1 Legs1 Push2 Pull2
Week2
Mon tues wed thurs fri
Push1 Pull1 Legs2 Push2 Pull2
This is the spreadsheet I used for a 10 week PPL split. I ran this twice and the second time i ended up going into a diet phase so i switched to the 5 week diet prep.
Let me know if you can’t open it.
Initially if you go this route there will be a substantial change to your caloric intake so you may gain weight but just give it time to stabilize. Once that happens you will be in a lot better place to get started. You’ll have room to make changes when needed.
I think long term this will be a much more sustainable plan and you won’t have to go so deep so there should not be any rebound issues.
Anytime man. My email is in my user profile if you need anything. Happy to help.
6/28___rfl b
leg press 300x20,20
dips 17,13
db rdl 90x10,10
push-ups 86,52
t bar row 250x8, 180x14
lat pull down 160x15,15
db rear delts 65x15,15
drag curl 40x10,10
bodyweight 244
6/27 macros
p 188
c 291
f 150
6/27 steps
14,256
6/27 cardio
72 minutes recumbent bike
6/29___rfl a
squat 250x1
flat bench 320x4, 250x12
rdl 320x10
chest supported row 250x10,10
pull-up 11
lat raise 35x15,15
cable curl 70x10,10
bodyweight 242
6/28 macros
p 175
c 0
f 67
6/28 steps
22,008
6/28 cardio
85 minutes recumbent bike
