Make sure you read the labels: some buffalo sauce is fine, others are very sugar laden.
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Yeah man, franks red hot works, as do most Mexican/Caribbean hot sauces. Lots of sodium but thatās about it.
I didnāt follow the diet exactly as written, but adding sauces and butter on stuff helped me get the food down and allowed me to switch things up enough to not get bored. Just read the labels, but I wouldnāt stress too hard in adding 4-5 grams of carbs from stuff like blue cheese dressing if it means you eat all your vegetables and meat.
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Haha dude, trust me, Iām not an expert when it comes to cooking. The stuff I do takes 15-20 mins to make and is extremely simple. Typically one cast iron pan and a pair of tongs is all Iāll ever use.
Having your mom there to help you get started is awesome!
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Absolutely getting after it mate. Love it.
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Alright so hereās the plan
Meal 1: 9 eggs (starting tomorrow the eggs will be slathered in buffalo sauce), 1/4 cup nuts
Meal 2: 2 scoop protein shake
Meal 3: 3 turkey burgers with sharp cheddar chesee, ketchup, veggies
(Breakfast) Meal 4: 1 scoops of protein in yogurt, about 3/4 cup of cottage cheese
(When I come back to the apartment) Meal 5: 1 can of tuna with mayo and veggies, 1 scoop protein shake
This is what I ate today except for the turkey burgers because Iām tired (I just finished prepping my food 2 min ago). I shopped all day with my mom and came back at around 7 and we finished putting away the food at around 8). Iām trying my best to balance the variety of food i eat. Unfortunately the turkey burgers will run out in about a week but hopefully I can substitute with home cooked meals.
Hereās the meals I prepped for tomorrow
Iāll eat them during work. Also check out my cool transformers shaker bottle.
Obviously I didnāt get to train today from all that food shopping. Tomorrow is training time.
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Iām so fucking pissed right now (currently training)
Everything is going fine
Itās not even my fault
Squats were smooth 225 for sets of 10 is feeling easy
Until at the 5th set
My back and left forearm just started cramping and everytime I set up it just cramps up again. My fingers are cramping. Basically I canāt set up without feeling a shitty ass pain in my forearm and shoulders and back.
I been drinking water but itās not going away
Deep Water already dude. How long you resting between sets?
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I was resting 4 minutes as it said
Sheesh all I want is a clean lifting session for once
Get it done dude.
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I cant stand eggs, like I gag eating them. My last meal of the day is of course eggs lol i douse them with sugar free syrup and itās yummy. Basically all nasty chemicals and no calories 
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I have found that the more sore I am the day of a workout, the less sore I am the day after.
I get very nervous if I pushed a muscle group hard and feel fine the next 12 hours
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Thatās rough for day one man, hope you figured it out and worked through it. Stay on top of that hydration bud
Remember: Jon recommends 6 liters of water a day for a 200lb athlete. Youāre not eating carbs, so your body is holding less water. Salt is helpful: hydration is about balancing water AND sodium.
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Deep Water
Week One
Tuesday
Deadlift
245 lbs 3 x 10
Squat
225 lbs 10 x 10
Dumbbell lunges with 20 lb dumbbells
(I felt so unbalanced trying barbell lunges)
3 x 10
This first deep water session was rough. I wish I was consistent with rest time on squat but I kept cramping everywhere. It was smooth until set 5 and then it got smooth again at set 7-10. I did find a solution kinda. Slathering myself in pain relief cream helped and so did using wrist wraps. Unfortunately I did not get to finish the sit ups and back extension. My mom was suffering from a horrible headache so she told me to go to Cvs for some advil. I also had to eat and prepare for work tomorrow so I went home.
Well besides that hereās one of my meals on Tuesday. I ate with my coworkers at some Mediterranean grill place called mezeh. Itās like chipotle but Mediterranean. I was not expecting to eat out. Steak,Spinach,Rice(oops lol), feta cheese, turkish salad
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Deep Water
Week one
Wednesday
Lat pulldown
140 lbs 3 x 10
140 lbs 1 x 8
Bent over rows
135 lbs 4 x 10
Rdls
205 lbs x 8
195 lbs x 8
185 lbs x 8
Golds gym has a lot of machines. Yet somehow they donāt have a pullup bar.
Idk if this is taboo but I substituted clean pulls for rdls. (Rdl sets were wonky and wouldāve been better if I didnāt forget my chalk) I canāt get a good front rack position. Should I just do the cleans anyway?
Also just wanted to show one of the meals I ate today. Yesterday I wasnāt expecting my mom to have made tacos. I had a taco bowl today as my last meal.
(Yeah thereās quite a bit of sour cream)
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Up to you but itās not really Deep Water if you change one of the main movements. Iāve never run the program but my understanding is that thereās a progression of clean-like movements and that ultimately, Jon himself would probably rather see someone push themselves through a lot of ugly cleans rather than avoid them because they donāt look good enough.
Plus, RDLās, which are a perfectly fine movement for some purposes, lack the full body involvement and explosiveness that cleans bring to the table.
My traps saw the most growth from cleans and snatches, so thereās that, too.
EDIT: As far as your front rack position, thereās lot of tips online to improve it. I used to have a literally perfect rack position. It was beautiful, and I would have people asking me where I was taught how to clean. (I saw a video of someone doing a clean and went and copied it in the gym. Thatās it.) Now, however, I basically look like Iām at the bottom position of a press when I try to catch a clean or do a front squat. No idea what happened, but it doesnāt mean the movements donāt still benefit me. You can try to work it out, or just ignore it and muscle the weight up.
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Super taboo. The clean pulls are teaching you how to clean for when you do intermediate. Donāt skip them: youāll regret it. Donāt worry about front rack position: Jon canāt get a good one either. You read about that in the book.
Taco bowls are legit: one of my favorite ways to eat tacos. Sour cream is delicious.
For the ab work: get it done at home if you canāt do it at the gym. Get those planks and sit ups done.
For chins: none of the racks have a bar? If not, can you install one in the home? Could always got them done on your own. Hell, daily chins are awesome. If cost is an issue, Iāll spring for one on amazon prime for you.
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Oops I actually did the ab work at home i just forgot to post it. (Wednesdayās workout ab work.)
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