Yeah the oat will digest much slower. I burn through rice super fast. Ezekiel bread is good too. It’s a complete protein so your getting a little extra with your carbs.
I’ve been using egg beaters. Same macros as whites but taste pretty close to whole eggs. Currently I also add in whole eggs but when the diet gets deeper I pull the eggs and add in another 1/2 cup egg beaters.
Goals for August 2024
100% daily calorie/macro goal compliance. 250 / 250 / 60
21 training sessions.
9/1 BW 245lbs
average 10k steps daily.
20 hours of cardio
I like this! No doubt in my mind you will accomplish what you set out to do.
8/1___ BACK
lat pull downs 60x25, 85x25, 110x25, 130x25
chest supported row 100x25, 150x25, 175x25, 190x25
yates row 145x25, 165x25, 185x25, 205x25
wide landmine row 60x25, 85x25, 110x25, 135x25
seated cable lat pullover 25x25, 35x25, 45x25, 55x25
seated cable row 60x25, 70x25, 80x25, 90x25
dc row 55x25, 65x25, 75x25, 95x25
pullups 10, 10, 10, 10, 10
hyperextension 45x25
7/31 macros
p 253
c 250
f 52
7/31 cardio
86 minutes recumbent bike
8/1 BW 249lbs
8/2___ CHEST
flat db bench 35x25, 40x25, 60x25, 90x25
decline bench 50x25, 100x25, 180x25, 230x20
incline bench 50x25, 100x25, 160x25, 190x16
chest forward dip 12,10,10,10
jammer chest press 40x25, 60x25, 80x25, 90x25
flat db flys elbows bent 10x25, 25x25, 25x25, 25x25
8/1 macros
p 255
c 246
f 56
8/1 cardio
68 minutes recumbent bike
8/2 BW 248lbs
BW coming down steady!
9/1 BW 240lbs? 
crushin it!
8/3___ SHOULDERS
standing military press 60x25, 80x25, 100x25, 120x22
high incline db press 35x25, 35x25, 40x25, 60x19
jammer shoulder press 10x25, 20x25, 30x25, 40x17
plate raise 25x25, 25x25, 25x25, 25x25
cable front raise 10x25, 15x25, 20x25, 25x25
bent rear delt cable fly 25x25, 25x25, 25x25, 25x25
standing rear delt cable fly 10x25, 10x25, 10x25, 10x25
seated face pulls 10x25, 15x25, 25x25, 25x25
8/2 macros
p 279
c 243
f 45
8/2 cardio
77 minutes recumbent bike
8/3 BW 245lbs
Boom!!!
240then? 235???
How is your strength doing with the current diet?
As long as your tops sets aren’t falling way off your good. Your bound to lose a bit of stamina while dieting. I know i do.
Yeah that’s water. I vary too depending on what I ate/drank the night before.
That’s still a healthy amount of cals. Do you plan to drop more or just stay there for a bit? Sometimes a cheat meal or carb cycling can keep the furnace going without dropping cals. I like to do a high day over the weekend. Weight will be up the next day or so but then the trend is down. Gotta fool the body sometimes.
Your doing awesome man!! Keep up the great work!!
Love to see you still crushing it, and love to see your regular goal setting here.
Did a 10 mile walk today in your honour
Looking good and as impressive as ever boss!
thank you
8/3____REST
8/3 macros
p 252
c 262
f 56
8/3 cardio
97 minutes recumbent bike
8/4 BW 245lbs
8/5____REST
8/4 macros
p 265
c 261
f 40
8/4 cardio
133 minutes recumbent bike
8/5 BW 245lbs
8/6___ARMS
dips 10, 10, 10, 10
v bar tricep pushdown 40x25, 50x25, 60x25, 70x25
overhead rope ext 20x25, 30x25, 40x25, 45x25
across body tricep pull down 10x25, 15x25, 25x25, 35x25
close-grip dumbbell press 25x25, 35x25, 40x25, 60x25
incline overhead db tricep ext 25x25, 25x25, 25x25, 25x25
drag curl 35x25, 35x25, 35x25, 35x25
cable curl 35x25, 35x25, 35x25, 35x25
db hammer curl 25x25, 25x25, 35x25, 35x25
barbell curl 30x25, 35x25, 40x25, 50x25
seated incline DB curls 10x25, 10x25, 10x25, 25x10
8/5 macros
p 257
c 256
f 48
8/5 cardio
67 minutes recumbent bike
8/6 BW 243lbs
A lot of work being done in here…keep killing it.
8/7___ LEGS
front squat
feeders 65x25, 95x25, 125x25 work set 155x25
leg press
feeders 200x25, 215x25, 230x25 work set 350x25
rdl 135x25, 190x25
calves 20, 20, 20, 20
8/6 macros
p 257
c 256
f 48
8/6 cardio
68 minutes recumbent bike
8/7 BW 244lbs
You doin gthis straight or 5x5? I just started doing these 5x5 last few weeks. Brutal!!