ZM Strong like Bull training log (Tactical Barbell training log)

Training Training Logs
1086

I want to know how to cut when the time comes. I know I can’t cut now, its Mass protocol, I can’t gain muscle while my body is in an energy deficit (not in a useful amount of time anyway).

If that’s the case… I need about 80-85 oz of water a day, which is about 10-11 cups of water. That’s 2.5 quarts, or a pottle (1/2 gallon) and a pint a day. I can do that, but it would be very strange at first. I normally drink maybe a bottle or two or three of water a day (each 16.9 floz). I think I definitely could use more water intake though. Just a feeling I have that I need more, so following this number would be good

1087

I think if you switched away from juice, you’d take in more water.

Regarding how to cut, I don’t count calories or macros, so I can’t speak with experience on how to use those tools to achieve that end. But just from a big picture perspective, you know that protein isn’t a fuel source, and you know it’s important for building/maintaining muscle. Keeping it the same is a good idea, possibly even elevating it. This leaves fats and carbs as the levers you can pull to manipulate your energy intake.

Fats are important for hormonal health, which is especially important as you develop. And, from personal experience, if you drop those TOO low, it can be a real nightmare. For myself, I tend to like to lower carbs when it’s time to lean out.

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1088

Yeah, that’s true.
Juice is tasty, but I know its basically just sugar water with nutrients. I don’t drink it that often though (supposedly says I [what on earth is this phrasing???]) Grape juice is by far my favorite, and is of course the highest calorie juice we get.

((look I made a box that’s neat I didn’t know I could do that))

Yeah, that makes sense. I need protein and fat, and to make my body use up energy just need to eat less carbs. Sounds like il be eating meat, and a lot of it… Why am I putting an ellipses? I love eating meat!

Time to sleep

1089

And really that’s debatable, as juicing it separates the fruit from the skin/fiber. Which also tends to mean it spikes insulin much harder without the fiber to blunt it.

A meat only diet has a historical precedent for being an effective way to lose fat. Reference Vince Gironda’s “Maximum Definition Diet”, aka “The Steak and Eggs Diet”

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1090

I will aim to not drink juice then, since I do not need it an it is not very healthy. All I have to do is replace the juice with fruit itself.

Yeah, as much as I would love to do something like that, my parents would likely REALLY disapprove of that. Nevertheless I will emulate it to the best of my ability. Salads will be a part of my diet, they are pretty good. School has them, but I will have to bring more meat since they won’t put more than a few ounces of meat.

December 1 2025; W2D1
Plenty of stuff to do today. I need to stop being a wuss and do the stuff I need to do. I get enough rest and quiet time, i just complain too much. I don’t even have that much stuff to do.

Need to clean my desk.

My goal is to drink 4 bottles of water today. That will give me most of the water I need (68oz). I can get the rest I need from milk and watery foods (a remaining 14 oz)

I’ve wasted this Thanksgiving break. I didn’t do much really. Ugh.

Need to work on the blankets. Im not going to watch any YouTube today. Its wasting my time. Il avoid movies too.

4 minutes until breakfast

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1091

Breakfast:
2 eggs
1 tsp butter
1 cup greek yogurt
2 tbsp peanut butter
1/2 cup protein granola
7 raspberries
1 cup milk
----Total: 961 Kcal, 53g fat, 61g carbs, 59g protein

Good breakfast.

Time to do what I need to do today, after I play with my pet cat Abby for a bit. She loves to play fetch

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1092

Yeah, as much as I would love to do something like that, my parents would likely REALLY disapprove of that. Nevertheless I will emulate it to the best of my ability.

Oh yeah, I wasn’t saying you had to do it at all: just giving some examples out there. Plenty of examples of losing fat with a higher carb and lower fat intake as well. Lots of ways to get there.

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1093

Lunch:
half tube of ground turkey
1 oz ham
1 hotdog wrapped in bacon
1 slice muenster cheese
8 potato chips
----Total: 743 Kcal, 53g fat, 12g carbs, 53g protein

Need 1196 Kcal and 101g protein.

I need to clean the shower and do my light cardio. I probably won’t do the mile run, mostly because I don’t like that I have to go on the side of the road, the ground is slanted and that’s affected my right calf before, I don’t want to hurt it again. I hate having setbacks.

Better get cleaning the shower over with.

1094

I did it, I cleaned the shower. I’ve built discipline by doing that. I said I would, and so I did, even though I did not want to.

Not much to do now, which is nice. Il work on my crochet blanket. Mom doesn’t want one and neither does Dad, so Im only making the one for my brother. Il have to make something else for them all then. Don’t know what. I know, I can make some towels and washcloths for mom. Some of ours have more holes than fabric.

1095

We have a two hour delay tomorrow. :enraged_face: I will be missing a bit of my strength class I guess. Blocks are cut down to 1 hour instead of 90 minutes. I guess I WILL have to ask to skip the warmup we do, Il have to do something before school to warm myself up a bit. No issue. I will be staying after to lift, too.

Dinner:
10 oz ground beef (spread between pasta, sauce, and beef, and also meatloaf)
1/4 cup sauce
2 cups cavatappi noodles
1/4 cup shredded mozzarella
1.5 cups milk
----Total: 1242 Kcal, 62g fat, 65g carbs, 101g protein

Days total: 2945 Kcal, 168g fat, 138g carbs, 213g protein

Just made it.

Time for sleep

1096

December 2 2025: W2D2 Strength Day

Stupid alarm didn’t go off when I wanted. it went off at 6:00, not 5:00. Thank God, we have a 2 hour delay!

I got overworked about this when I woke up, for no reason. 15 minutes I was angered.

Since its a 2 hour delay il go to school at 9 instead of 7 (putting this here to calm my brain)

Its suppose to snow pretty good today, which is causing the 2 hour delay. They did NOT need one. There is NO snow at all at the moment, and this is about the time the buses would be moving. They could handle it for the 30 minutes to get all the kids. Then, when it is snowing good, you send the plow trucks out because theres snow. Yet, if it wasn’t a half day, my morning routine would be all wacked up. Of course, im sure having said this, its gonna start snowing any minute.

Soon Il have breakfast.

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1097

Yup. I saw it was snowing after i posted it.

Also. No School. :face_with_symbols_on_mouth:
I hope my brother can take me to the gym!

This throws off the week, because I will have strength class tomorrow. Can I do the workout planned on Thursday for tomorrow, and then Saturday’s on Friday? This would mean I train Today AND Tomorrow back to back, though with the different workouts of course. Can I do this? (This would be, to clarify, Today, Tomorrow, Friday)

Another alternative; If my brother cant take me to the gym, I will have Tomorrow, Friday, and Saturday to workout.

I don’t want to have to miss a workout

1098

Can I do the workout planned on Thursday for tomorrow, and then Saturday’s on Friday?

Yup. This is just one week: in 10 years, the outcome of this decision will not be detectable. Our body is a reflection of our habits: not our deviances. If it were the other way around, there would be no fat people at the beach: everyone would get lean with just a few workouts.

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1099

Your right about that. That’s a really good quote’ “Our body is a reflection of our habits: not our deviances”. It applies to a lot of things, Il keep it in mind.

Breakfast:
3 eggs
2 oz ground beef
1 pepperoni stick (not really great tasting nor is it nutritious, not having it again)
1/2 tbsp butter
1 cup Greek yogurt
2 tbsp peanut butter
1/2 cup protein granola
6 blackberries
----Total: 1194 Kcal, 74g fat, 50g carbs, 77g protein

Need 1706 Kcal and 136g protein.

Its ice raining. Not hailing, just icy partially solid rain. Not great weather out. Tried making a snowman but not enough snow to warrant the effort. Its perfect snow though. Nice and clumpable.

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1100

That’s a really good quote’ “Our body is a reflection of our habits: not our deviances”. It applies to a lot of things, Il keep it in mind.

Much appreciated dude. I can’t take credit for the idea: that’s effectively Aristotle’s view on virtue.

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1101

Lunch:
1 cup hot cocoa made with milk
3 oz ground beef
----Total: 453 Kcal, 23g fat, 30g carbs, 31g protein

Snack:
1 can tuna
1/4 cup protein granola
----Total: 222 Kcal, 4g fat, 16g carbs, 31g protein

Workout:

OHP:
45 x 5
65 x 3
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6

These felt quite good

Deadlift
155 x 3
175 x 2
195 x 2
205 x 1
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

Shins are getting more numb to the pain, that’s good. Need to wear something other than sweatpants though. It messes with the bar it makes it feel weird. Deadlifts otherwise felt pretty good.

Dips: BW
10
10
10
10
These were good. Not too difficult.

BB Curl
55 x 10
55 x 10
55 x 10
55 x 6 + 1 + X
These also felt nice. I like being able to do curls. Feels very “gym-y”

DB Lunges (from now on I’m just saying the TOTAL weight)
40 x a few
80 x 10
80 x 10
80 x 10
80 x 10

These also felt nice. Quads definitely got trained good.

This was a very good workout. Tough, but felt good. Very good

Snack:
1 cup milk
1 pack peanut butter crackers
----Total: 325 Kcal, 15g fat, 35g carbs, 13g protein

Need 707 Kcal, and 61g protein.

Mom’s cooking chicken drumsticks for dinner. Great to have chicken again, its been a little while since she has cooked it.

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1102

Dinner:
4 chicken drumsticks
3/4 cup rice a roni
1/4 cup peas
1 piece of pumpkin pie
----Total: 898 Kcal, 36g fat, 60g carbs, 76g protein
Days total: 3092 Kcal, 151g fat, 191g carbs, 228g protein

Good eating

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1103

December 3, 2025 - W2D3

Today is my Bench Squad and S1 workout. I feel ready for it, muscles feel fine, traps are the only one that I can feel was worked out. Not really sore, but I can feel it.

We will see how long I have to stay afterschool for today’s workout. I can stay as long as I need, since I don’t have the science program today. As long as I can get the 2 main lifts in, Il be happy. Might be able to get one set of the supplemental work done, but, not sure. If I do I will probably do kettlebell swings, just to get them out of the way.

10 minutes until breakfast

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1104

Breakfast:
3 eggs
2 oz ground beef
1 cup cottage cheese
1/2 cup protein granola
5 raspberries
1 cup milk
----Total: 903 Kcal, 42g fat, 55g carbs, 77g protein

Snack:
2 oz ground beef
1 chicken drumstick
----Total: 268 Kcal, 15g fat, 0g carbs, 31g protein

Lunch:
1 wrap with ham cheese lettuce tomato
1 juice box (I needed liquid as I forgot my waterbottle, and these only have 60 Kcal anyway its not that much)
----Total: 341 Kcal, 13g fat, 35g carbs, 20g protein

Snack:
A flying pig with cheese (ground turkey with ham mixed in, mixed with a bit of cheese
1 cup grape juice (I decided to have this, I know its not the healthiest but this was very good)
----Total: 517 Kcal, 24g fat, 38g carbs, 37g protein

Need 871 Kcal and 48g protein

Forgot to post this 2 hours ago. Doing homework and having dinner

1105

Dinner:
3 pieces pizza
20 fries
----Total: 943 Kcal, 41g fat, 102g carbs, 36g protein

This is what mom decided to get for dinner. I ate it because I just needed food, I was doing homework at the time (still need to do some, saving it for tomorrow so I don’t burn myself out or whatever today)

Workout
Bench
95 x 4
115 x 3
135 x 2
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6

Squat

115 x 5
135 x 4
155 x 3
175 x 3
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Kettlebell swings:
70.5 lbs (It wasn’t a 75lb one, its a 70.5 lb one. So I’m used to it!) x 20
70.5 x 20
70.5 x 20
70.5 x 20

Did the rest after school

Tricep extension
55 x 10
55 x 10
55 x 9
55 x 7

Pullups
10
10
4
3 + 1/2

Very steep strength drop off for this… Maybe I should have rested longer. I might have misjudged the time on the clock and didn’t rest long enough. But I rested a good 2 minutes and some the last rest, so I don’t know.

My friend suggested that I might be getting such bad bruises on my shins because my form isn’t great. So he showed me (with a ruler since it was during physics class), the proper way. Oh. That’s different. My form wasn’t bad, I don’t think, atleast my back wasn’t rounded at all. Il have to try that Friday.

My school has like a powerlifting club sort of thing, its not really organized, but I would be able to lift a bit before school starts, cutting down on time. Can’t do it though. Its from 6AM to about when school starts. If I get there on time, I would have to wake up at 4AM. Then I would have to be getting to sleep by at LATEST 8PM. I can’t do that Ihave too much going on right now.

But, What I could do is maybe leave only 30 minutes earlier than I normally do, and walk to school and get there by 7AM. I’ve done that before, last year. But I didn’t have to wake up as early as I do now so I can do my prayers. Although, I would only have to get up 10 minutes earlier than I do now to have time security as I call it. I will have to ask If I can come in at 7AM. It pretty much ends then, but I wouldn’t mind it if it means I get an extra 30 minutes to lift before class starts (I have strength first block so I wouldn’t have to leave. But, next semester (closing in soon) I would be.)
No I cant do this mom said no. Oh well. She knows best for me

if anything I could just go straight from the bus to there instead of going to the school lobby waiting with everyone else. Its only an extra 10-15 minutes, but, It could be enough to get all of my workout done. If I superset the Supp. work, I could fit it in a single class session, which means I wouldn’t need to stay after, and I could spend more time doing some homework in school.

I forgot how much homework I had. I didn’t have any break, and the week before was just testing and review for testing, so I didn’t have any. Now I have a bunch. Atleast the math stuff is easy at the moment. Stuff with degrees and radians. pi/180 and 180/pi are the key numbers at the moment. and also Linear Velocity =radius x radians per time.

Time to get a shower, read (if I want to, or just sit quietly for a bit), and then sleep.

Oh.

I need 13g protein. Drank a glass of milk just now, so I need 4. I know just the thing. More milk.

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