Hope you get to feeling better.
1 Like
Thanks! I feel fine other than having less energy and getting dizzy nearly every time I move. Doctors here won’t treat people util we’ve had the symptoms for a couple weeks, so I’m biding my time.
That definitely sounds Unhelpful 
1 Like
4/7/21, Wednesday, Full Body
Warm-up
- Elliptical, 5:00
Smith rack pulls
- 160, 200, 250 x 5
- 290 x 3
- 320, 340, 360 x 1
- 380 (4 pps) x 1,1, 1
- 290 x 8
- 250 x 12
Standing DB OHP
- 30 x 10
- 40, 50 x 5
- 60 x 4 sets x 6
Supersetted with
Pull-ups and chin-ups
- bw x 44
Recumbent bike
- 30:00, 7.62 mi, 8-9 resist
After kicking my butt for more than a week, the doggone inner-ear infection is finally breaking. I haven’t overhead pressed in a few weeks, but I was able to pick up where I left off; I’m convinced incline dumbbell presses directly transfer to DB OHP.
With seven more weeks of the T-ransformation and a lingering paunch, I’m uncertain how best to plan the remaining workouts. I’ll probably make it up as I go, but will return to the stepmill as my energy rebuilds. My last two lifting sessions have consisted of full-body, basic lifts. It’s refreshing and feels effective, so I may continue it. Steady-state cardio will remain consistent.
5 Likes
What’s the nutritional plan?
Ah, the question of the hour. “Less is more.” Throughout March, I was ravenous for carbs, especially at night. I don’t know if I’m B-vitamain deficient, addicted to sugar, or simply unaccustomed to restricted eating.
My plan is to continue restricting cheese, bread, and pasta; stop alcohol consumption for the next two months; increase raw vegetable intake, such as eating a salad or large side of raw veggies at least once a day; and eat at least 20 grams of protein with each snack or meal.
This is the first time I’ve needed to “diet” in 14 years, and my metabolism has decreased. I’m learning as I go, but I haven’t read a whole lot about different dietary strategies. I’m going to learn about carb cycling and observe what works for my energy and recovery. Intermittent fasting seems like it’d lead to severe BGL crashes. Honestly, any tips or advice are appreciated.
1 Like
I’ve never really done anything other than cutting calories. I tried carb cycling for about three days - I couldn’t do the low days. IF is more manageable but I just end up binge eating in the evening. That kind of defeats the purpose of being hungry all day.
I need carbs. I’m sure I could force myself to change over time, but it’s not worth the hassle.
This 5:2 thing isn’t terrible because I don’t have to be hungry every day.
1 Like
I read the 5:2 article posted in your log. It looks potentially doable, if simple calorie cutting doesn’t work. I might list everything I eat for three or four days then adjust my diet if/when I discover unnecessary calories.
In fact, that reminds me to start boiling my three breakfast eggs instead of frying them. A tablespoon of olive oil has 120 calories. My go-to breakfast has become three fried eggs on half a can of beans, two sliced Campari tomatoes, a quarter-cup of salsa, and two cups of coffee, each with a quarter-cup of almond milk. The total meal has around 650 calories and 27 grams of protein.
If I boil the eggs, the calories drop to 530. I’ve been eating refried beans and green chile sauce, and the thought of boiled eggs mashed onto refried beans makes my stomach frown. However, canned kidney or black beans taste fine with boiled eggs. Listing everything I eat and adding every calorie will help me find sneaky calories and make effective changes.
2 Likes
A nice chicken/salsa salad I like to make is essentially romaine lettuce & spinach with about 6 oz of broiled chicken (sliced) blackbeans, sliced egg and salsa’d up to taste, which for me is generously.
Edit: And forgot the tomatoes. It’s not really salad without them.
1 Like
I’m gonna have to try your salad, it sounds delicious. Do you have a favorite salsa? I use a quarter to half cup in one mal. Fortunately, we have an abundance of good salsa and chile sauces here in New Mexico.
1 Like
4/9/21, Friday, Whole body
Warm-up
- Elliptical - 5:00
Smith RFESS
- 20, 35, 50, 65, 80 x 5
- 95 x 2 x 7
- 70 x 10
Incline DB press
- 35 x 15
- 50 x 5
- 65 x 3
- 75 x 42 (550 sets), supersetted with
Face pulls
- 25, 30, 35, 30, 25 x 15, and
Supinated machine rows
- 90 x 2 x 10
3 Likes
Kinda. It’s just the refrigerated organic stuff from Aldi. Nothing special, but it’s low in sodium. In fact, you’re definitely in a better place for authentic South West/meximerican type stuff than I am. 
I hope if you try it you enjoy! I’ve been hitting the salads hard and it’s important for me to mix it up a little to keep it interesting.
That’s true, but most of that food is deep-fried in soybean oil and counterproductive to virtually everything I’m trying to accomplish 
Thanks! I’ll let you know. I agree about needing to keep salads interesting, hence eating copious amounts of salsa.
1 Like
I owe a good deal of my salad habits and interests to @EmilyQ. Aside from her general high level of goodness, she has some focal points of awesome. 
I consider pierogis a deconstructed vegetable, but a veggie none the less. And French fries too for that matter.
1 Like
4/11/21, Sunday, full body
Back squats (at home, before gym)
- 65 x 5
- 95 x 4
- 125 x 4
- 145 x 4
- 165 x 4
- 185 x 4
- 205 x 4
Smooth, clean reps
Smith bench press
- 70 x 12
- 110 x 5
- 140 x 3
- 160, 180 x 1
- 200 (2 pps) x 5, 4, 3
- 175 x 8
Seated cable rows, wide-neutral grip
- 100 x 10
- 120 x 5
- 140 x 5
- 160 x 3 x 9
- 120 x 15, supersetted with
1-arm DB triceps extensions
- 25 x 3 x 13 and
Cross-body cable delt pulls
- 15 x 2 x 10
- 10 x 15, 12
Seated leg curls
- 145 x 3 x 7, supersetted with
Barbell curls
- 60 x 13, 10, 10
I switched stepmill day for squats, because I have smoked prime rib waiting for me and want that beef to go straight to my thighs and delts
5 Likes
I concur, Em is a great motivator and has lots of good advice 
My town used to be called Little New York. Back in high school, I’d get pierogis for lunch from a local bagel shop that, I presume, was founded by real, live Easterners haha.
1 Like
4/12/21, Monday, Cardio
Treadmill
- 40:00, 2.52 mi, 0 - 4.5 incl
Recumbent bike
- 15:05, 4.0 mi, 8 resist
1 Like
4/14/21, Wednesday, Full body
Warm-up
- Hanging leg raises - bw x 4 x 10
- 3d rotator cuff - 10lbs x 2 sets x 10, 10, 15
Pull-ups and chin-ups
- bw x 48 total, supersetted with
Standing DB OHP
- 30 x 10
- 40 x 6
- 50 x 3
- 60 x 7, 6, 7, 6
Smith rack deadlifts
- 160 x 5
- 200 x 4
- 250 x 2
- 290, 320, 350 x 1
- 380 (4 pps) x 4 sets x 1
- 290 (3 pps) x 10
380 dragged, but the 290 burnout flew. I think next week, I’ll do a single with 380 then 3 x 4-5 with 340.
Behind back cable wrist curls
- 80 x 15, 12, 10, supersetted with
EZ reverse curls
- 40 x 11, 10, 10
Single leg calf press
- 90 (1 pps) x 4 x 15
Treadmill
- 30:00, 1.90 mi, 0 - 4.0 incl
3 Likes
4/15/21, Thursday, Cardio
Treadmill
- 40:00, 2.50 mi, 0 incl
I didn’t learn until after warming up that the treadmill wouldn’t incline
Recumbent bike
- 20:00, 5.52 mi, 8-9 resist
2 Likes
Ripping it up as per my man
1 Like