the latter imo

wat??? no.

Include those coming drinks in your budget for the day, which may mean cutting out something else where (probably from your carbs, because hitting protein is most important). A 500cal deficit will disappear quick with a few beers.

Aug 2

Calories: 2865
Fat: 113
Carbs: 290
Protein: 188\

+2 beers

exercise	weight	reps
Squat	175	3x5
Bench	125	3x5
DL	245	1x5
facepull	82.5	2x15

Squats and DL are getting very difficult now. Starting to leave me sore and I'm finding I'm struggling during reps, although not sure if form is suffering. I'll get some videos up next session, but either way I think I'm going to move down to 5lb jumps for DL

Gym closed monday and i'm out for a Heart concert Tuesday so won't be back at the gym until wednesday but I think my body needs an extra couple days to recover

why would a skinny guy want a deficit?

I would do the latter also.

The former was made popular by Berkhan. He would plan out a night of alcohol binging by eating protein most of the day. So his macros looked good at the end of the day.

For me, strength wise, this has been an utter disaster. Now instead I just eat 3500-4000 calories when I plan a night of drinking. Haven't seen that affect my strength training but my sample size maybe is only 3 days of each.

But just so everybody knows, this is for serious drinking. Like 8+ shots. Doesn't matter for two to four beers.

yeah, you're right. i thought I was in a cutting log for a second.

thanks guys

Aug 3

Calories: 3010
Fat: 108
Carbs: 322
Protein: 203

+1 beer

rest day

solid numbers i think. I find myself full a lot of the time, especially around lunch. My breakfasts are usually about 500-600 calories and my dinners actually usually only about 400-500. Should I be aiming for more for each so that my snacks and lunches can be smaller?

This really just comes down to what works for you. I prefer 3 big meals myself. A big dinner helps me fall asleep. Some people find it harder to sleep after a big meal. Try both ways and see what you prefer.

Aug 4

Calories: 2720
Fat: 94
Carbs: 325
Protein: 161

another rest day

Aug 5

Calories: 2330
Fat: 106
Carbs: 240
Protein: 118

+1 beer

Not great today. Under my goal and too much fat/carbs. I don't make a habit of this but today I went right from work to a Heart concert so not much chance to eat. Hope it doesn't hurt the workout tomorrow

Aug 6

Calories: 3010
Fat: 101
Carbs: 358
Protein: 177

exercise	weight	reps
Squat	180	3x5
Bench	130	3x5
DL	250	1x5

Squats/DLs felt a LOT better today. Still tough, but much more manageable, and for all the reps felt like I was powering through them instead of struggling. Good stretching beforehand and not so sore after now. I think the 4 days off helped but I'm prob getting stronger too.

Aug 7

Calories: 2775
Fat: 111
Carbs: 273
Protein: 178

90 mins soccer

Aug 8

Calories: 2825
Fat: 114
Carbs: 302
Protein: 176

exercise	weight	reps
Squat	185	3x5
Bench	130	3x5
DL	255	1x5
Face pull	85	3x15

Had to switch to alternating grip for my DL, but I wonder if I'm doing it wrong. It feels weird now with the arm that is an underhand grip, hard to explain but kind of like a pulling/stretching feeling. Also after the lifts I find the wrist of the same arm has minor pain for a few hours after. Am I doing anything wrong here?

Besides the grip problem, the lift itself is getting really taxing. I completed my set today but I don't feel like it was 100%. Now this could be the weight increase, maybe issues with the grip, but it could also be that this is my third day in a row of exercise including soccer which left me sore yesterday. So I'm hoping tomorrow's rest day puts me in good shape and I'll report back after DL on Sunday. If it's still taxing to the point where my lifts are compromised, should I be toning back my DL to once or twice a week? I mean I've literally increased my DL by 120 lbs since starting (just over a month ago) - is that too much progression? I've only gained ~10 lbs since then

Mixed grip does take some getting used to. I'd learn to hookgrip if you can, it hurts for a bit but I have found it to be superior to mixed grip. If you do continue to mixed grip, alternate which hand is up and which hand is down to avoid development of imbalance.

You should move to deadlifting every second workout now, and do barbell rows and/or chins in the off deadlift days.

good idea thanks

Aug 9

Calories: 1980
Fat: 85
Carbs: 170
Protein: 150

+ 3 beers
+BBQ dinner (chicken, steak, potatos, corn, salad, milk) So I think I met my goals for today

Rest day

general diet question

on a day like today i'm at 2k+ calories with only 73g fat, 200g carbs, and already 180g protein (over 1g/lb for me). Does this mean I should basically just stock up on junk the rest of the night to my calorie requirements with fat/carbs? i.e chips, ice cream, even donuts etc?

The short answer to that question is yes.

Aug 10

Calories: 2745
Fat: 90
Carbs: 298
Protein: 195

Meant to do gym today, but poker ran till 5 and was closed.

Aug 11

Calories: 2810
Fat: 108
Carbs: 301
Protein: 198

90 mins soccer

Aug 12

Calories: 2830
Fat: 109
Carbs: 287
Protein: 189

exercise	weight	reps
Squat	190	3x5
Bench	125	3x5
Barbell Row	115	3x5
Face Pull	90	2x15, 1x10

Aug 13

Calories: 2880
Fat: 103
Carbs: 304
Protein: 191

Rest Day yay

Aug 14

Calories: 2975
Fat: 125
Carbs: 299
Protein: 221

90 mins soccer

posting to remind myself.

Weight update?