06/21/17

Walk - 20 minutes

06/22/17

BW - 252.4

Deads - up to 545
Bench - up to 235
Dips/Pullups

Up to, is it a single on top weight?

Usually no, not a single.

Deads were triples, bench was fives.

ETA: I don't do a whole lot of singles anymore.

06/23/17

Walk - 20 minutes

Down in South Carolina for a lax tourney, walk was hot and humidity is maxed.

06/19/17 - 2884kcal (314p/200c/90f)
06/20/17 - 3001kcal (331p/179c/109f)
06/21/17 - 3094kcal (315p/231c/99f)
06/22/17 - 2940kcal (324p/232c/85f)
06/23/17 - 6251kcal (372p/471c/329f)
06/24/17 - 1760kcal (41p/129c/73f)
06/24/17 - 3317kcal (144p/314c/167f)

Week 1 average: 2656kcal (265lbs @ 10.33%)
Week 2 average: 2507kcal
Week 3 average: 2364kcal (255lbs @ 8.74%)
Week 4 average: 2165kcal
Week 5 average: 2640kcal (254lbs @ 8.25%)
Week 6 average: 2307kcal
Week 7 average: 2734kcal (250lbs @ 7.60%)
Week 8 average: 3466kcal (253lbs @ 7.77%)
Week 9 average: 3321kcal

Average about where I wanted it, if not a little high. lol traveling and the weekend consumption, but in the end the weekly kcal average is really all I'm worried about it and it seems to be fine. Bodyweight remains about the same, as well as bodyfat, so I'll probably increase kcals again this week. Reverse diet seems to be doing exactly what it should.

06/26/17

Walk - 35 minutes

Pro tip:
Maybe pyramid walks for max gainz instead of these big jumps which will just leave you injured, something like
20 mins
30 mins
35 mins
30 mins
20 mins

You're welcome.

This is why I log here.

On pace to become a Kenyan marathoner.

Training for the 50km race walk in the Olympics.

6/26/17

Press - up to 245
Laterals
Shrugs
Handstands

BW - 251.0

06/27/17

Walk - 25 minutes

06/27/17

BW/Comp - 253 @ 7.44%

Arm swole

PR body fat measurement. Reverse diet continues to work.

This works for eating, too.

Do you have actual food you eat logged?

I do, everything is logged. You interested in seeing a few days or something in particular?

1 full week.

I eat more or less the exact same every day until dinner, albeit an extra shake + 30 g maltodextrose on gym days.

Just to get some inspiration to mix things up a little.

Prepare to be underwhelmed, lol. My food is pretty much the same through dinner daily too.

6/12


6/13


6/14


6/15

And this week so far:

6/26


6/27


6/28


6/29 (through pre-dinner)

And I thought I ate a lot of protein!

What's up with your frequent snack of 1 tbs butter? Do you put that on ice cream and apples?

Protein ftw.

haha, that's just where I log it. That's what goes into the cooking, veggies, rice, etc... I just always log 1tbs daily to make sure I keep myself honest.