Bro that's no good you gotta eat lots of small meals throughout the day to stoke those metabolic fires.

That would explain why I feel small and fat today. Will work on it.

07/15/17

Hack Squats
Ext/Curls

Walk - 20 minutes

07/16/17

Muscle snatch

First time doing these in a while. Worked up to like 95kg. They were ugly.

07/10/17 - 3391kcal (321p/304c/106f)
07/11/17 - 2761kcal (322p/213c/73f)
07/12/17 - 3507kcal (331p/336c/101f)
07/13/17 - 3709kcal (345p/284c/128f)
07/14/17 - 4087kcal (116p/416c/212f)
07/15/17 - 4909kcal (307p/524c/176f)
07/16/17 - 4471kcal (243p/436c/195f)

Week 01 average: 2656kcal (265lbs @ 10.33%)
Week 02 average: 2507kcal
Week 03 average: 2364kcal (255lbs @ 8.74%)
Week 04 average: 2165kcal
Week 05 average: 2640kcal (254lbs @ 8.25%)
Week 06 average: 2307kcal
Week 07 average: 2734kcal (250lbs @ 7.60%)
Week 08 average: 3466kcal (253lbs @ 7.77%)
Week 09 average: 3321kcal (253lbs @ 7.44%)
Week 10 average: 3645kcal (254lbs @ 7.11%)
Week 11 average: 3734kcal (256lbs @ 7.60%)
Week 12 average: 3833kcal

07/17/17

BW - 256.0

Press - up to 225x6
Laterals
Rear laterals
Facepulls
Shrugs

07/18/17

BW - 254.0 @ 7.60%

Arm swole

So, another week of kcal bump, another week of no weight or bf gain.

You on the dnp bro?

There's a slew of things on the never list, dnp is one of them.

Metabolism just working overtime it seems.

07/20/17

BW - 254.2

Hack squats
Extensions
Curls

07/17/17 - 3301kcal (329p/247c/118f)
07/18/17 - 3822kcal (352p/343c/114f)
07/19/17 - 3646kcal (358p/253c/121f)
07/20/17 - 3698kcal (338p/376c/93f)
07/21/17 - 4006kcal (293p/392c/127f)
07/22/17 - 5068kcal (261p/547c/206f)
07/23/17 - 5486kcal (220p/688c/223f)

Week 01 average: 2656kcal (265lbs @ 10.33%)
Week 02 average: 2507kcal
Week 03 average: 2364kcal (255lbs @ 8.74%)
Week 04 average: 2165kcal
Week 05 average: 2640kcal (254lbs @ 8.25%)
Week 06 average: 2307kcal
Week 07 average: 2734kcal (250lbs @ 7.60%)
Week 08 average: 3466kcal (253lbs @ 7.77%)
Week 09 average: 3321kcal (253lbs @ 7.44%)
Week 10 average: 3645kcal (254lbs @ 7.11%)
Week 11 average: 3734kcal (256lbs @ 7.60%)
Week 12 average: 3833kcal (254lbs @ 7.60%)
Week 13 average: 4147kcal


I think I'm finally to the point of diminishing returns. Will test tomorrow to confirm what a 4k+ average does.

07/25/17

BW - 261.0

Press - up to 225 (x6, easy)
Laterals
Rear laterals
Shrugs

Walk - 20 minutes

07/25/17

BW - 260.8

Leg Press
Ext
Curls

Walk - 20 minutes

Resting upper due to elbow extensor tendon issues. Unable to get body comp done, hopefully tomorrow.

07/24/17 - 3322kcal (309p/234c/132f)
07/25/17 - 3284kcal (324p/321c/80f)
07/26/17 - 3002kcal (325p/303c/60f)
07/27/17 - 3606kcal (299p/332c/121f)
07/28/17 - 3596kcal (282p/403c/94f)
07/29/17 - 3495kcal (135p/256c/129f)
07/30/17 - 3399kcal (208p/228c/186f)

Week 01 average: 2656kcal (265lbs @ 10.33%)
Week 02 average: 2507kcal
Week 03 average: 2364kcal (255lbs @ 8.74%)
Week 04 average: 2165kcal
Week 05 average: 2640kcal (254lbs @ 8.25%)
Week 06 average: 2307kcal
Week 07 average: 2734kcal (250lbs @ 7.60%)
Week 08 average: 3466kcal (253lbs @ 7.77%)
Week 09 average: 3321kcal (253lbs @ 7.44%)
Week 10 average: 3645kcal (254lbs @ 7.11%)
Week 11 average: 3734kcal (256lbs @ 7.60%)
Week 12 average: 3833kcal (254lbs @ 7.60%)
Week 13 average: 4147kcal
Week 14 average: 3386kcal

You're a much bigger guy than me, but I wondered if putting down 4k cals of reasonable foods feels like a lot to you or is it more "this is what I need to feel decently full"?

If I'm eating almost all 'clean' stuff (chicken/rice/fruits/veggies/etc) then 4k can be a pretty normal day, giving me 4 meals and a snack.

Chicken/Chicken/Chicken/Beef meals daily usually net me in the 3-3.3k range, then something like a bowl of cereal, ice cream, etc.. gets me another 700-1000.

So 4k is pretty easy, anything more than that and it's work, and anything less than 3k is also work.


If I'm eating ****ty food or wanna have a full cheat day, then 6k-10k is not much work. Which is why a lot of people are fat, I'd imagine.

Thanks, pretty much what I expected

07/31/17

BW - 257.2 @ 7.11% (pr)

Press - up to 245 (x3)
Laterals
Rear laterals
Facepulls
Shrugs

08/01/17

BW - 256.2

Arm Pump

Walk - 20 minutes

08/02/17

Walk - 20 minutes

08/03/17

BW - 257.4

Flyes
Incline Hex Press
Dips
Pushdowns

What else is on the list?

dnp, slin, all diuretics, thyroid...off the top of my head.

I'd probably do DNP if I lived somewhere else. Chinese are either just biologically different wrt heat and perspiration or have massive preference for extreme warmth and humidity in gyms. Dehydration would be inevitable.

I'd never do diuretics either. No clen ever again jesus that **** was awful, causes crazy rage/irritability. Prolonged use of very powerful stimulants, even the preworkout ones, seem to have a lot of potential for long term complications on top of the nasty acute effects.

I don't do any stimulant type stuff at all, I just hate that feeling any more, and I don't sleep that well as it is. E/C/A/Y stacks about 20 years ago was basically the end of that run.

Clen always gave me terrible headaches.

08/04/17

BW - 256.4

Hack Squats
Extensions
Curls
Sissy Squats