Had a close to 6,000 calorie day yesterday as a refeed. Did yard work for 20 minutes as my cardio yesterday.
Weighed 165.4 this morning. Today I walked ~1.25 miles in over 21 minutes in the morning and just did 2 more miles in right under 33 minutes late afternoon. Calories are at 1500 total and 1400 net so far today. I plan to finish the day with 2700 cals total and 2500 net today then be in my 1000 calorie deficit for more than a week until the next refeed which will be smaller.
So I ate far more than I should’ve last night but I will be trying my hardest to adhere to a protein sparing modified fast with some carbs around workout time for a few days now. Weighed 166 this morning and hit a good back & biceps session. Full workout below:
One Arm Nautilus Neutral Pulldown
45x10
90x8
135x6
160x6 (PR or tied a PR)
HS Wide Grip Lat Pulldown
100x10
130x8
160x8
190x6
Barbell Row
135x8
185x8
225x6
275x6 (tied PR; better form and Beltless)
1915 cals pre fiber and sugar alcohol
1755 net cals
43g fat
101g cabs
281g protein
32g fiber
8g sugar alcohol
Today I walked just for 18:25 as I had an allergic reaction to an antibiotic I’m on for a cyst on my leg so went out to get Benadryl. Todays nutrition though:
1572 cals pre fiber and sugar alcohol
1420 net cals
36g fat
118g carbs
194g protein
24g fiber
14g sugar alcohol
Home Stairs (13 steps) 80 times up and 80 times down in 30 minutes on the dot. First time doing this and my Achilles were on fire but this is fantastic cardio without leaving my house and better than the stationary bike when I want to do something more difficult.
Nutrition:
2965 cals pre fiber and sugar alcohol
2645 net cals
65g fat
243g carbs
352g protein
64g fiber
16g sugar alcohol
Sunday July 9, 2023 (AM BW 159.2!!! After a 2900+ total calorie day. The refeeding helped so much last week)
Arms & Calves
Close Grip Bench Press
45 2x10
135x8
185x5
225x3
255x1
275x1
295x1 (PR weighing 159; and maybe a close grip PR as my 300, 305 and 315 benches were done with a comp grip)
225x10
EZ Bar Skullcrusher
80x8
90x6
Mechanical Dropset 100x4 (PR) + 100x6 super close grip
Home Stairs 92 times up and down 30:09
Achilles was more fatigued by the end. Only leisure walk and/or biking tomorrow
Estimated Nutrition:
2580 cals pre fiber and sugar alcohol
2296 net cals
68g fat
212g carbs
280g protein
64g fiber
7g sugar alcohol
Fit a slice of Sam’s Club pizza into my macros earlier; 1 slice is gigantic and I had half of each of my daughters. Ends up being 29g fat, 72g carbs and 32g protein so that’s what I put Estimated. I was just as hungry after throughout the rest of the day as I normally am so what they have as macros is likely accurate or at least within ballpark and my total macros today were less than yesterdays.
Sumo Deadlift
135x5
225x4
315x3
365x2
405x1
435x4 (mega PR. This was my max sumo 3 weeks ago at the beginning of a workout on a weekend with more sleep and weighing several lbs more. This is HUGE)
Walking Lunge
BW + 25’s x15 per leg
BW x30 per leg
2500 cals pre fiber and sugar alcohol
2136 net cals
48g fat
193g carbs
324g protein
73g fiber
18g sugar alcohol
Being that I almost worked out a total of 3 hours today (probably did when you include flexing/posing) I am hungrier even after eating 2500 total calories. Getting leaner by the day again so hopefully it’s just a few more weeks.
Wednesday July 12, 2023 (AM BW 157.6; post workout BW 157.2)
Chest/Shoulders & Calves
Smith Incline Press
15x10
105x8
155x6
195x4
225x4 (tied PR)
235x1 partial + 1 full (set the safeties way too high so that’s why there’s a partial here)
195x10 (PR)
