12/7/16

Weight: 204

Still trying to eat more, but eat cleaner. This is difficult to say the least, because my current meal plan is inherently portioned.

Workouts are going swell and am thrilled to be back deadlifting. Still sitting in the 50-65% range as I work back into it, but I've kept my training max as it was before. So far so good.

Monday:
Rest Day

Tuesday:
Bench:
3×3 @bar-55%
8×3 @80%
Squat:
3×3 @bar-55%
8×3 @80%

Wednesday(today):
Deadlift:
3×4 @bar-65%
4×6 @70
3 mile run

Good luck!

sent from my

Weighed in at 194. +1 lbs.

I've cleaned up the diet a bit by adding more vegetables and did cardio 3x last week. I guess I have to add more cardio.

I hate when that's the answer.

Though it is nice to remember that cardio doesn't have to be running/cycling/rowing/swimming, which is something I always forget. Jumping rope, kettle bell swings, hill/wind sprints, boxing, burpees, .... are all valid cardio/conditioning choices.

HIIT stuff has proven to be better for fat loss anyway.

sent from my <insert clever thing here>

12/28/16

Weight: 210

Went off the rails over the holiday. Ate multiple huge meat/stuffing/potatoe meals, a ton of Xmas cookies, bunch of beer and wine. Even ate fast food on the drive out there.

Got in 1 run while traveling but mostly used the 5 days off for rest and recharge. Back in week 1 of my cycle and hit it hard today. Been fine tuning my program and this is it's current form:

__Week 1__
Bench 75% 5×5, Squat 65% 4×6, OHP 72% 5×5, row 2k

DL 65% 4×6, Pullups 5×5, 4m run

Bench 65% 4×6, Squat 75% 5×5, OHP 72% 5×5, row 2k

DL 75% 7×4, Pullups 5×5, 3m run

7m run

__Week 2__
Bench 80% 8×3, Squat 70% 4×6, OHP 72% 5×5, row 2k

DL 70% 4×6, Pullups 5×5, 4m run

Bench 70% 4×6, Squat 80% 8×3, OHP 72% 5×5, row 2k

DL 80% 8×3, Pullups 5×5, 3m run

7m run

__Week 3__
Bench 85% 8×2, Squat 75% 6×4, OHP 72% 5×5, row 2k

DL 75% 6×4, pullups 5×5, 4m run

Bench 75% 6×4, Squat 85% 8×2, OHP 72% 5×5, row 2k

DL 85% 8×2, pullups 5×5, 3m run

7m run

__Week 4__
Repeat week 2 OR

deload with 40-60% 6×5, 2m, 3m, 6m runs OR

4 runs: 3m, 3m, 2m, 6m

Rinse and repeat

The volume is really helping, I'm definitely feeling stronger, and am hitting sets for 5-6 reps with weight I was working for 2-3 in previous cycles.

Deadlift is on point and I'm feeling good about it. Squats not so much. I'm trying to remain a bit more upright at the bottom, which requires more focus on knee tracking bc there is more forward movement. I'm finding that I'm having trouble keeping my balance over the center/center-heel of my foot and can feel more pressure on my toes than I'd like. Slowing my decent and focusing on pushing my knees outward is helping.

Good luck folks pushing into the new year.

sent from my

Squat gets complex and difficult really quick when you start tinkering. Often torso angle is a function of hip flexibility as much as other stuff.

IMO tracking/balance issues are fixed with two things. 1. ensure lower core is properly activated and 2. that your mental focus is on your glute tracking - push out as well as down with glutes at the beginning of the rep and then focus on the glute bounce/wink at bottom of the movement

Annoying that iPhone changes glute to flute and then gluten before letting me type the ****ing word correctly

I'm working on squats and deadlifts. ****ing a lot more complex than I thought!

Currently doing RDL's instead of DL's to work on my hamstring flexibility, engaging the hamstrings, and hingeing (sp?) at the hip.

Indeed, very technical lifts.

Squatting is natural until you attempt to alter your body position or leverages, then it becomes funky.

Alan Thrall on YouTube has phenomenal videos on both topics.

Followed by:
Supertraining06 (Mark Bell)
Silent Mike
Omar Isulf
Chris Duffin

sent from my <insert clever thing here>

Toes? I don't think I've ever been aware that I have toes in a squat.

Looks like a +6lbs stuffing myself with family food. Dreading January 9th.

Haven't updated this year. Weight is sticking around 203-206 but my lifts are going up and my runs/rows are getting quicker. I'm also down to a 36" waist for the first time since HS.

Current splits and general guide to becoming a machine:

__Week 1__
Bench 75% 5×5, Squat 65% 4×7, OHP 72% 5×5, row 2k

DL 65% 4×7, Pullups 5×5, 3m run

Bench 65% 4×7, Squat 75% 5×5, OHP 72% 5×5, row 2k

DL 75% 7×4, Pullups 5×5, 4m run

7m run

__Week 2__
Bench 75% 5×5, Squat 70% 4×7, OHP 72% 5×5, row 2k

DL 70% 4×7, Pullups 5×5, 3m run

Bench 70% 4×7, Squat 75% 5×5, OHP 72% 5×5, row 2k

DL 75% 5×5, Pullups 5×5, 4m run

7m run

__Week 3__
Bench 80% 8×3, Squat 70% 4×6, OHP 72% 5×5, row 2k

DL 70% 4×6, Pullups 5×5, 3m run

Bench 70% 4×6, Squat 80% 8×3, OHP 72% 5×5, row 2k

DL 80% 8×3, Pullups 5×5, 4m run

7m run

__Week 4__
Bench 85% 8×2, Squat 70% 4×6, OHP 72% 5×5, row 2k

DL 70% 4×6, pullups 5×5, 3m run

Bench 70% 4×6, Squat 85% 8×2, OHP 72% 5×5, row 2k

DL 85% 8×2, pullups 5×5, 4m run

7m run

__Week 5__
Deload if needed - 50% 5×5 on all lift

Repeat week 2

Doing this has allowed me to up my caloric intake, which is helping with building muscle and body recomposition. I'm burning fat and gaining muscle but my weight is only dropping 1.5lbs - 2lbs a week. I bloated up to 211 so to be down to 203 and still have my lifts going up is great.

Goal weight is still 185 so these last 18lbs will be tough and a grind. The key has been to not sweat it and just have fun training.

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I'll note that once I hit 185 I'll still be undergoing a fairly aggressive body recomposition. I'd like to up the muscle mass but not gain weight. That will be a welcoming and ultimately different challenge.

When I started this I wanted a 1000lb total at a sub-200lb body weight. That goal has been upped to 1100 at a sub-190 body weight. I'll be entering my first powerlifting meet this summer so I'm looking to really dial in. While I'd like to get in the 1100's at the meet, I'll be happy going 9 for 9.

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Was off the diet for Thanksgiving and December. Back on the taco diet now (albeit, eating 4 tacos instead of 3 that I had been eating). The lowest I've weighed this week is 133lbs, so still about 8lbs away from my target.

The lowest I've weighed this week is 132.2lbs. Getting this last little bit of weight off has been going to slow so I'm stepping my game up. I was eating 4 tacos once a day and pretty much nothing the rest of the day. I've altered that to 3 tacos once a day, and will then be eating a couple meals/snacks each day that are under 150 calories. I bought a bunch of protein shakes which range from 100 to 150 calories each, so right now I'm drinking those twice a day.

Also, trying to exercise again some. So far, just started walking my dogs. Yesterday I walked 5 miles. Today I walked 8 miles. Not sure I can keep that up so I definitely want to mix it up, but the weather has been nice here so I was able to walk in the morning and afternoon.

Lost over 32 lbs since early June doing intermittent fasting (16-20 hours). My lifts went to ****, but I feel great.

I've been walking 5+ miles a day every day for the past 6 days. At a bare minimum that should be burning 300+ calories per day. If I keep my diet in check I think I can drop 1lb a week. This morning I weighed in at 131.2lbs. It would be really nice if I could drop that last 6lbs in 6 weeks.

I did eat a bigger than normal meal today: steak fajitas with rice and beans. Tomorrow I will be eating italian and I have various other dinners and such scheduled but I think my goal is still quite attainable if I just eat one decent sized meal a day and 1 or 2 protein shakes for the rest of the day.

At one point last week I was on the verge of breaking below 130lbs but then I went to a retro prom party last weekend and there was an amazing homemade bean dip with melted cheese plus Mexican spaghetti and I couldn't resist so it seems I had a couple lbs of extra food in my system for several days. Finally today I'm back to weighing 130.6lbs. 129.9lbs is definitely in reach soon.

I just bought some new jeans size 30w online. Last summer I bought 5 pairs of new jeans 36w and immediately went on a diet so I hardly wore those. Right now I believe 31w is what will fit me. The smallest I have is 33w and they are way too big. My current plan is to stay hard on the diet until my jeans fit me AND I weigh under 130lbs. It's possible the jeans will already fit me but I'm guessing not. If they don't then I won't quit my diet until they do. My overall goal is still to get to 125lbs but I don't necessarily want to just rush it.

I am still walking 5+ miles every day. The other day I walked 9 miles. It hasn't rained here in quite sometime which has enabled me to get the miles in every day.

I received my 30" jeans in the mail today and OMG they looked tiny but they fit perfectly! In fact, I could gain some weight and still fit in them. Also, this morning I weighed in at 130.0lbs! So, it's possible that I could take a temporary break from my diet starting as early as tomorrow! (depending what I weigh in at in the morning).

If I keep walking 5+ miles a day I think I have the potential of getting off my diet and still losing the weight..just more slowly. Either way, I'm ready for a temporary break. Would like to eat some Halal Guys, and hit up some steakhouses and such.

Probably my last update here for a while. I weighed in this morning at 129.6lbs. So, I'm off the diet for now. Immediately went to an Indian buffet and ate enough food for the entire week.

Still kicking ass. Not sure what to do as far as this thread goes bc my goals are recomposition and a long-run weight loss goal of -15lbs.

I'm happy doing a body recomp between my current range of 200-204, and am under 200 a couple times a week.

My lift total is ~920lb, and still increasing. My training and weight loss will continue, albeit slower than before, aiming to lose 1.5-2lbs every 14 days.

It is possible to get stronger while losing weight, for me it requires a ton of volume in the 55-75% range. But the weight loss is slower. I'm content with that bc I feel good.

Short term goals:
1k total @200-205
Half-marathon

Mid-term goals:
1k @190-195
2km row <= 6m50s
Oly distance triathlon

Long term goal:
1100 @180-185

Life goals:
1400 @180-185
Half Ironman

Back at 190 and unbuttoned 36" pregnancy jeans. Guess I'm going back on the cutturge cycle.

skwid is in -
trying to drop approx 5# of bf

Been bustin ass in the gym and eating super clean...with the occasional cheat meal.

the 5# should b enuf for the full 6 pack to become fully visible
currently showing off 4 with obliques

current weight 189 @ 6'0

Ate a lot this week. Lots of burger joints and such. Watched the UFC at a restaurant for 5+ hours and kept ordering more and more food. Still, I'm weighing in the same 129.6 on the low end. I've decided for the most part to continue just eating out once a day and eating low calorie the rest of the time.

I'm still walking 5+ miles a day. I expect it to rain all day tomorrow so I walked my dogs 10 miles today. I'm still planning to do some sort of workout tomorrow.

This weekend I played poker 2 days as well. Never before has it been so clear to me that healthy living and poker will never mix for me. I actually ate fast food after each session (not much open at that time and it's more convenient after a 1hr+ drive from the casino). Also, my sleep pattern got messed up for the first time since the last time I played poker despite the fact that I got home at a decent hour. That's not even mentioning the fact that I don't get that much joy from winning at poker and I get absolutely miserable when I lose which can't be healthy.

I'm currently 194 at 6ft, which is down about 7 on 3 weeks ago. Need to drop another7 to avoid 3 freeroll $1.5k payments to messers farha, graves and skipworthy. Have until the end of March but aiming to get it done early to take the pressure off.

fitness effort has been consistently good for me, but I've just been drinking too many beers and dropping off the good diet.

am doing a 3 week no alcohol, no sugars purge and that should be enough to drop the 6. Am also doing more metcon in my training, (more doesn't mean much as I've done none at all outside of the surf for about 6 months) although this is more health related rather than about dropping the lbs.

With my bodytype, I need to be at about 182 to get to give off full 6 pack action, so that is the stretch goal by end Mar

after a week of purgycle, I am . . . still at 188/6'1"/36". Every year the plateau gets longer.

They don't have dinner service in Dallas North? How primitive.

Zone bars and apples were my standards.

U got this mang!

I been uppin the intensity and it hurts but i can see a new line coming in every day.

did sets o 10 dead lifting yesterday @285. Not very heavy weight but its amazing how unpleasant it becomes