Ate pretty good today, had crackers as part of a snack, other than that food was quite healthy.
Total: 2618 Kcal, 112g fat, 247g carbs, 159g protein
I took physique pictures today, but will take some new ones tomorrow probably. I think I can get better lighting. Can’t get them to send through my Gmail either, so I have to wait anyways.
Good day today.
March 1 2026 W1D7 Rest day
Today I will take some measurements, hopefully the scale went down like it should.
Weight: 174.5 Finally a change in weight I want!
Waist: 34 inches
Biceps: 14.25 Inches
Quads: 24 3/8 maybe 24.5 inches
Will take some pictures soon, and depending on which set I like (todays or yesterdays), I will post them.
Man my face has gotten fatter.
I am debating whether to post with my face or not. I don’t care if its on here, but if any of you highly advise me not to put it, I won’t. Il crop it out/edit it accordingly.
Eh I’ll just remain mysterious lol. Il post on here now.
March 1st Physique: Ha I had a bit of fun with this face censoring
174.5 lbs
Back double bicep I think I had my back curved so my waist looks a little smaller than it really is. But still okay.
Did another round of rice bucket training. I will do this frequently, definitely.
Food hasn’t been the highest protein, but I will eat more protein later
Breakfast
1 egg
1 biscuit
1 slice cheese
2 sausage patties
1/2 cup ground beef
1 cup tea
----Total: 771 Kcal, 48g fat, 32g carbs, 38g protein
Lunch:
2 mini blueberry muffins
1 string cheese
1/4 cup pomegranate arils
----Total: 298 Kcal, 12g fat, 37g carbs, 11g protein
Definitely need to eat more meat then. 1596 Kcal and 113g protein.
I think Im gonna stop the cut.
I was looking at old physique videos (2024, when I was 134lbs), and DANG I was SKINNY! Almost too skinny, to be honest. I look so much healthier now! I get this was awhile ago, but, I think I might not cut
So what I might be a little more comfortable. So? Is that the point?
I might not bulk, but Im not gonna cut really. Im gonna keep up with my 10k steps a day, if that lets me get leaner, but I’m gonna up my calories a bit and stay at maintainence for a little bit, I think
Any suggestions now? What should I do really? I think I finally have it in my head: I AM NOT FAT BY ANY REAL MEANS
Im making a sort of resolution: I will not actually cut until I am atleast 200 lbs. That gives me awhile
March 2 2026 W2D1 Conditioning day.
Depending on how my back feels, I will either do high intensity or low intensity conditioning. I will have the chance to do a longer session, so I will do low intensity for awhile. Maybe a 45 minute jog?
Ive made a decision I think, and unless any of you think it a rash one, I will do it:
I will not cut until I am 200 lbs
And my goal, obviously, is to minimize fat gain, but Im not scared of it. I just need to keep it moderate and under control.
17 minutes until breakfast
I think it’d be helpful to move away from the terms “bulk” and “cut” and instead focus on the purpose of nutrition: to support training. We eat in a manner that allows us to accomplish our training goals. In turn, during the mass training phases, we are training harder and bigger, and need more food. During Operator, we’ve streamlined the training down, so less food is needed.
The issue when we are just always pushing the throttle on nutrition is we desensitize our body to the input. Insulin sensitivity drops and we’re always spamming mTOR. Some periods where food is reduced and our body has a chance to recover isn’t a negative thing, and it allows our body to get better at responding to the stimulus again.
All that said: you’re young and you’re growing. There’s no shame in eating to support that. But to avoid having a damaged relationship with food, this early in your development, I’d continue to focus less on quantity and more on quality.
Looking solid!
@T3hPwnisher Yeah, I suppose I should think in that way more. Like you (and probably every doctor ever) said, I should focus on quality. Im going to focus on eating nutritious food, and eating enough, scaling based on how the scale is moving.
@FlatsFarmer Thanks, I definitely feel more solid/sturdy, in a way, so I think this extra mass is going to be very good for me.
I think I feel a lot better now that Im not in the mindset of “I am fat. I need to lose weight”. I feel relieved in a way.
Had a good workout. Walked for 2 minutes to warm up, tried running but my knee hurt. So I did some rowing for about 8 minutes, which was good. Then I tried running, and my knee cooperated. I ran for 10 minutes. Then I did a few more minutes of rowing, then a bit of extra whatevers. A few pullups, and I did some light high-time leg extension for me knee. I will start doing that more. I did some jump rope, but my ankle disagreed so I didn’t push it. I then did some inch-squats with 95lbs, just for the knees. After that I walked home which took about 20-30 minutes probably. So I got in a pretty decent workout I think.
Currently figuring out something to eat. I am quite hungry.
Did NOT eat nearly enough yesterday. 300 Kcal under my target. I wont make up for it today, but I will focus on getting enough in.
March 3 2026 W2D2 Strength day
Bench: 175 x 5
Squat: 225 x 5 (If my back lets me, I think I will try using a belt, which upsets me a little for some reason but, oh well)
Pullups: BW x 5 (The weight given is pretty much body weight)
Im excited to get this workout in today! My plan is to superset it all and have time to get in some core work, and maybe trap work if I decide to. Il do rice bucket training when I get home today, too. I think I’m doing 2 days on, 1 day off, and cycling that, but not anything fixed. No more than 1 day of rest between sessions though, I think.
I was listening to Simon and Garfunkel’s Sound of Silence, yesterday. That is a masterpiece. A song like "moskau’ by Dschengiss Khan is a great, fun song, but not a masterpiece. Sound of Silence is a MASTERPIECE, I think.
Breakfast in 15 minutes
UGHH I have a 2 hour delay… Well Im super setting no matter what it looks like
Good day today.
My workout went alright. I didn’t have enough time to get in all of my sets. But I got in all my pullups, and 3 of bench and squat. I think Im actually glad I only got that amount of time. I used a belt for squat, and although I didn’t like it, it didn’t hurt my back. Benching was odd. I only get 4 reps on the 3rd set. My number was right, though maybe I should have only done 170 instead of 175. Oh well. I was supersetting everything so maybe I didn’t have as much energy. I didn’t rest as long as I probably should have also. 2 minutes and maybe a bit more. I forgot that with this week, I normally rest like 3 minutes. Il do that next time.
In electrical engineering, I soldered together a watch/clock for an assignment. It works like it was intended.
Odd though. In the afternoon, I was walking and I started getting a sharp pain in the top of my foot, which I’ve never gotten before. Its on my left foot, which is especially odd because that leg behaves generally. Il pay attention to it.
Tomorrow I will be doing a conditioning workout. It will be high intensity this time. I can’t do kettlebell swings, which sucks because I like those. Il just do some sprints or sprint-pace rowing intervals. Maybe I’ll throw in some other stuff
OH! I need to do my rice bucket training. Will update after I’ve done that.
Did my rice bucket training, Love that burn.
Food: Breakfast was good, with a little crap
2 eggs
1 tsp butter
1/4 cup cheddar cheese
2 slices toast
1 cup Greek yogurt
1/2 cup protein granola
1 large strawberry
1 tbsp Hershey’s syrup
----Total: 872 Kcal, 33g fat, 85g carbs, 61g protein
Lunch
1 sandwich turkey and cheese
a few banana pepper rings
1 juice box
----Total: 493 Kcal, 19g fat, 53g carbs, 29g protein
Dinner
1 bowl tomato soup
2 grilled sourdough ham and cheese sandwiches
1 donut
----Total: 984 Kcal, 55g fat, 92g carbs, 36g protein
Snack:
2 small cans tuna
1 cup minute rice
----Total: 400 Kcal, 4g fat, 43g carbs, 44g protein
Days total: 2748 Kcal, 110g fat, 273g carbs, 170g protein
Good eating today, I’d say. I had a donut, but mom just bought them so I’m obliged to have one. Its the routine. If we didn’t get them, I wouldn’t eat them.
I’ve been thinking, when I’m an adult, Il be able to buy the food that I want to buy. I can buy a bunch of beef, and whole foods and stuff. That’s amazing.
Today’s been a good day.
Time to get a shower
Can you run that by me again?
It’s liberating. The cooking too.
Mom bought donuts at the store, and one of them was the type I really like (cake donut, with vanilla frosting). The rest can just sit in the box and everyone else have them. But Ive got into this habit of if there is one of my donuts in the box, I eat it pretty much immediately. In a way, I feel obliged to eat one.
Yeah, I know… Im not actually “obliged” to have one. It really is more of habit than anything. Should I consider stopping it?
March 4th 2026 W2D3 Conditioning day.
Today I get to do my conditioning workout. Of course, as always, I hope my body cooperates. Back feels tight, but it is the morning so maybe it will loosen up some.
…I need to start being proactive with my ways of preventing/treating the issue.
19 minutes until breakfast
Yeah, I know… Im not actually “obliged” to have one. It really is more of habit than anything. Should I consider stopping it?
It’s more about having agency. Right now you’re denying it. You’re a victim of circumstances. Because the donut exists, you FEEL obligated to eat it. Donuts will always exist, so we can’t change that part of the equation. What we CAN change is how we feel.
And we can change that in a few different directions. One is to not feel obliged to eat it, and, in turn, NOT eat it. Another is to not feel obliged to eat it, and, in turn, CHOOSE to eat it because it’s something we want to do. Either are far more desirable than being a victim of circumstance, because in both cases you maintain agency. It was your choice.
And we ENJOY the donut far more when it’s something we CHOSE to consume, vs something we feel guilt over and consumed only out of obligation. And we also enjoy NOT eating the donut when it’s something we chose.
…I need to start being proactive with my ways of preventing/treating the issue.
Yup. You’re too young to have these issues.
Workout today; well, it was a workout I guess. It was sort of circuit like, atleast in the beginning. I did a whole bunch of stuff.
Rowing, varying low intensity for a bit and then as fast as I could for a little, about 5 times doing these,with maybe about 10 minutes total
A bit of jump rope
3 sets of 15 medicine ball jump squats
2 sets of 12 clapping pushups
1 minute on the bike with moderate effort
a few pullups here and there
No running, as it hurt my knee. A light jog seems to be fine, but anything faster than like 5 on the treadmill hurts, and even 5 itself doesn’t feel “normal”. So Im going to take it easy
Any suggestions on what I should do for:
Knee (though I think I have some stuff I can do for this already)
Lower back (This pain is partly muscular but at a few times its like a needle for a split second, if I bend wrong)
Ankle (the right ankle hasn’t been full happy with me ever since
Guys; I hate the Katsotsky kick or whatever its called. It has been the source of numerous problems.
I’ve had this thought:
When I trained for bodybuilding type stuff (not mass protocol, though I suppose this DOES extend to it always), I didn’t have any pain in my knee or ankle really. But when I started Operator (the first time and now this second time [wow time flys] ), it made it common.
This leads me to think; maybe I’m doing something wrong, or in maybe a more likely case; I’m NOT doing something.
Anyways, tracking calories now.
