My Backstory: After a number of lol fails I had a successful weight loss thread
http://forumserver.twoplustwo.com/85...t-472-a-911066
Since then I’ve fluctuated between the 210s and 230s, spending most of my time in the 220s. I have gained strength since recovering from surgery in Nov 2014, and I am pretty close to PRs which I hit a few years ago(and almost topped in 2014 before having surgery)
Here's how I've been doing since I got on a roll and started logging around summer 2015. Note the gradual increase begins in spring 2016. As the weather gets nicer, my place becomes more popular as an Airbnb so I started renting it out and taking lots of poker/blackjack trips on the weekends, lifting a bit less, eating comped buffets...
My old plan felt a little stale and wasn't working anymore, so it feels like time for a new log inspired by a new way of eating
Food
I’m following the diet prescribed in the 4 Hour Body by Tim Ferriss. I read Tools of Titans on the flight back from Shanghai/Bangkok. The 4 hour body was mentioned as a diet and I thought I’d give it a shot. I haven’t been doing as well with strictly logging calories anymore and I want to experiment with something different.
Rules:
1. Avoid carbs that are white or could be white – following this one strictly
2. Eat the same few meals over and over again – I’ve worked out my 6.5 main meals, pretty tasty and satiating with no real cooking needed. Mostly purchased at Costco. Portions are average
4 cage free scrambled eggs w/ siracha chili sauce
Spinach salad w/ 3.5 oz turkey .6 oz feta 32g olive oil and vinegar dressing
~1lb can of black beans or garbanzo beans
Don Lee grass fed burgers(frozen)
3 oz chunk light tuna with 28g mayo, soy sauce, dill relish, lemon juice
6 jimmy dean fully cooked turkey sausage links(frozen)
Half meal: 11.5 oz mixed veggies w/18g butter( as close to the kind with just cream & salt as I can find)
Usually I'll eat 5.5 of the meals. Sometimes I eat all 6.5 if incredibly hungry and didn't have a snack I eat quest bars when I need something quick/on the go. I combine 2 meals for a bigger lunch at work. I eat dinner around 5:30 (1.5 meals if I’m not hungry 2.5 if hungry) and try not to eat any more after that. If I do get hungry or wake up in the middle of the night I have the night meal.
night meal : 12 oz 4% cottage cheese, or 1 don lee chicken patty if I’m out of cottage cheese.
3. Don’t drink calories – I still have ~45g of whey protein after lifting and will drink socially but limit to spirits and diet soda and 3 max on non cheat days. Though a couple days I’ve slipped had 4 or 5
4. Don’t eat fruit – I occasionally have one serving per day when it’s free at work.
5. Take one day off per week - I am doing the prescribed cheat day on Saturday, unless I screw up badly on another day. I always lift, have a scoop of whey and 3.5 servings of beans to start that day, then don’t eat again until I get hungry. I’ve gone a little overboard the first month, mainly due to drinking. Will try to not exceed .20 BAC according to the app Intellidrink, to avoid blackout
I know this seemed unpopular the few times it was mentioned here, but I think I can follow the parts of the rules that make sense and ignore the gimmicky stuff he threw in for marketing purposes.
Lifting
Pretty much 5/3/1 for life, though I’m open to suggestions if I start to stall out. Got away from press while pretending to be a powerlifter but I brought it back recently and will attempt 3x5x135 this week. I do barbell rows, good mornings, shoulder raises. Weighted pushups, DB tricep extension overhead, and sometimes curls as accessories when I have time and desire to do them.
Estimated 1RMs for this new cycle
Squat 395
Deadlift 445
Bench 285
Press will attempt 3x5x135
Cardio
LOL. I just plan to do some elliptical to burn cals Sunday morning after cheat day, if I’m not yet hungry that morning. Everything else I do will be active recreation: enjoyment based with any fitness benefit as a bonus.
I got back to playing rugby after losing weight but my knees can’t handle it anymore. Now I will play sand volleyball and kickball when the weather gets warmer in Wisconsin. I want to hike more and spend less time in the casino this time around. Bill Perkins interview with Chicago Joey inspired me to focus on activites better to do when I’m young, then crush a bunch of senior events and OMC games when I am of age
Progress so far
Starting weight 235 on 2/14
Current weight: 226 the morning of 3/18
I was 224.x before the 3/11 cheat day but never got back down there. Probably due to a lot of liquid calories and eating poutine and a gyro when I wasn’t really that hungry.
I didn’t measure inches, but I’ve lost a full belt notch and didn’t seem to gain it back this week. Last night, my friend said she remembered the shirt I was wearing being tight, but now it fits well.
Thanks for reading. I’m open to suggestions and advice. I’ll leave you all with a delicious cutting food pic
Last edited by bobboufl11; 03-19-2017 at 02:17 PM.