Diet and staying off the booze is definitely my challenge too. I go through periods of training with more or less intensity but I’m always training.

I just enjoy drinking wine and beer and eating complex carbs too much. I’ve come to terms with the fact that I’ll need to have 2 6ish weeks purges per year to clean myself up and get back into shirt off shape.

I don’t have the willpower or the desire to get super lean and I’m cool with that but I need to get better at getting a better balance in the non diet periods and kicking into the diet periods when I get to 10lbs above the mark I want to be at, rather than this time, which was 20

what's a normal day for you food wise?

Training volume is ramping up with a few bigger sessions over the past 9 days. I'm also on my 2nd week of a new 5/3/1 lifting cycle which thus far hasn't affected my tri-training. Some highlights being:

7.5mile run | 1.4mile swim

45mile cycle(indoors, kill me now) | 4.5mile run

3.5mile run | 1.6mile swim

19 weeks out so i can continue to increase mileage by 10% weekly on my longer workouts and get to race distance + 20% in ~10 weeks. Then I get 7 weeks for peaking and a 2 week deload. That's the plan anyways.

Eating is getting better where I'm working on nutrition during my workouts. Which helps with the feeling that I need to supplement after workouts. I don't because I'm taking in food during my runs/rides. Doing a fairly keto-focused diet with most carbs coming from in-workout nutrition (bananas, Gatorade, block chews). Primary meals are things like:

Turkey, cheese, avo roll ups w/ cottage cheese
Eggs and sausage/bacon
Chicken, egg, and shrimp fried riced cauliflower w/ peas and carrots
Mashed cauliflower, sausage, and broccoli/green beans
Herbed riced cauliflower with tilapia and broccoli/green beans

Snacks are dark chocolate covered almonds or string cheese.

Jots - that is a really tough question cuz even though I have a really simple eating pattern there is still a ton of variance. I will try

I used to have my standard shake as meal 1

it is currently this and it is now meal 2 @ 9:30 am

12 oz skim milk
1-3 tbsp natty pb (varies depending on how much fat I feel like i need)
1 cup oats
ice
2 scoops choc whey
blended

meal 1 7:30 am
is now 10 egg whites 1 banana 2 cups coffee with skim milk and splenda

Post work out shake on lift days (4 days/week)

12 0z skim milk
1/2 cup frozen berries (blue, black, rasp)
1/2 cup oats
2 scoops vanilla whey
ice
blend

pre bed 10 egg whites

In addition to the 24 oz if skim in shakes I consume between 40 and 70 addl oz of skim milk per day

lunch varies
chix, steak, fish
veggie
up to 1/2 cup potato/rice
salad (1 tbsp oil vinegar)


I used to not cap how much protein in lunch/dinner. I have been using portion control recently

dinner similar

Depending on my hunger I snack on nuts
can have an addl 10 egg whites and some natty bp if necessary

Green smoothie (this fluctuates I go on kicks where it is daily or I can stop for a while)
4 oz baby spinach
6 oz orange mango juice
ice
1/2 cup berries
1/2 granny smith apple
lemon juice

generally do one cheat meal per week
I have a sweet tooth and will have a 1/2 candy bar, brownie, etc 3-4x per week

I do not drink enuf water and have been focusing on that

I eliminated diet soda - not that big of a deal. But will consume it during cheat meal

we do have a community breakfast here and I generally pass on that but some days I will enjoy a well portioned breakfast (although it is effectively a cheat meal I do not count it as such (1-2x per week)


I like popcorn and will enjoy microwave popcorn 3x per week

Shake approach is appealing to me as I've had the majority of my weight loss success from shakes as meal replacements. But I was at super low calories and I've never filled them out like skwidz. Mine were skim milk and Paleo protein powder. I'd like to give the loaded shake approach a shot.

Squid, so you're having all those shakes and egg white mixes every day?

Ive lost 80ish lbs 3x in my life and having a simple protein shake is the closest thing I ever got to a secret easy mode way to lose weight. 1/3 milk, 2/3 water + a scoop of whey 2 or 3 times a day. One big meal (1000 cals) of ****ty food, toss in a salad or whatever way you like to eat greens, 2 fruits and Im rollin.

Feel Wrath - I drink a fair amt of my calories. I have done so for a very long time and it works for me.

I do not have a ton of experience operating at a caloric deficit, which is what I am currently doing. It is a bit of a mind phuc for me for several reasons
- My strength is low for me
- I have had to lower both volume and intensity. On shoulder day I do dumbell overhead press followed by clean and press. I am sooo gassed I can no longer do the same number of sets and need more rest
-Being hungry at bed time is a new feeling
-yesterday was not a scheduled cheat meal. But late in the day I was absolutely crazed from being carb depleted so I took one. This does happen when I lean out but that coupled with hunger is a wacky feeling.

Not sure how much leaner Im gunna go for. One thing is it takes an absolute ton more focus than it even took me 5 years ago. I think I can prolly get into the 9ish without going too crazy. But if I am not having fun I will not make what I think are silly sacrifices to attain that

2x each it appears. I'm guessing Squid never needs a laxative but/for special holidays.

And then are you cycling the Tren with Deca and Winstrol or do you just keep them at low doses year round?

exceptionally regla - generally 3 dumps per day

dont hate me cuz im beautiful

Weighed in 89.3 today, so a drop of 1.1kg this week. A little slower than I’d like but still fine

Diet has been for the most point very good. Had a few beers and some fried rice on Friday night as a cheat meal but other than that very strict.

Training has been ok. Only rowed twice. Didn’t get to do my 2k this weekend as life got in the way. Did a really tough quick 500m repeat session with 3 min repeats. Goal was to do 5at sub 1.40 - did 3 at 1.39 and then fell away and did the final two at 1.42

Those repeats sound painful

yeah, I think it's the first time I've actually got close to my redline. First two 500s were pretty easy, going out really fast and then slowing down in the final 200 but the third 500 was a real effort to get under 1.40 and then the final two were a real grind. Really didn't want to start the last one and after it was over I had the shakes for a few mins

Just purchased some single serve muscle egg bottles recommended by dr squid. Here's to hoping I've found a protein shake that doesn't wreck my stomach.

Along the same lines I ordered protein powder to get back into making shakes.

I think it will aide with having more control over calorie intake and I really enjoy them. Plan to supplement two meals with them with the goal being roughly 750cals per shake.

Lunch and snacks should cover about 700 calories, but I'll add more as necessary.

12 workouts a week spread over 6 days and many being over 2hrs with the longest being 5hrs, I think 2200 calories could be on the low end but we'll see. I also fuel during any endurance work.

I'm mostly looking for slow weight loss with body recomp along the way without any major sacrifice to training output.

For years protein powder caused me gaseous anomalies and that was that. Last month I was oogling the trail mix options @Sprouts [they have 8 separate bins for variations on almonds] and noticed they had bulk whey and soy proteins. No increase in aggregate farting at all! So the problem with those big tubs wasn't the protein, but whatever they were adding to make it taste like a dessert. The sprouts powder tastes like chalk and I always add ice cream.

When I first started a fitness program in late 2016 I had a little bit of lactose sensitivity (I had cut out milk years earlier but anything else with dairy was fine). After about a year of consuming lots of protein including whey powder, my lactose tolerance kept getting worse and at this point I have completely cut out dairy from my diet. Even a little bit causes all sorts of stomach discomfort and I'll take a lactaid pill if I think there's a chance something I'm about to eat has dairy. My theory is all the protein powder did some damage to my body. Even some non-dairy items can give me bad gas so my stomach just doesn't seem as strong as it once was. I went to a doctor about a year ago and had tests done and they didn't find anything wrong.

And a lil' bit about my weight loss since I'm using this as a sounding board now. I'll be turning 32 in a few weeks and am 5'10. When I first started that fitness and nutrition regimen in December 2016 I was 222 pounds. By September 2017 I was down to 184 pounds mostly due to eating less, consuming more protein and less carbs, and lifting weights 2-3 times a week. Still had a bit of fat to lose at that point but it was a huge drop from where I was. Then for about a year I maintained the same weight with similar effort but have gradually been putting it back on as nutrition and fitness steadily got worse. Currently at about 195 pounds.

My fitness plan now is to lift 2-3 times a week, play basketball 2x a week and either take a yoga or kick boxing class. Working out I actually enjoy, disciplined eating not as much. Nutrition wise I don't have as much specifics but I know my carb intake has increased significantly and I need to get back to more lean proteins. Muscle egg + chicken + veggies + fruit as consistent foods will work for me.

Nice mang! I love that sht.

still consuming 20-30 egg whites per day here and gittin shreddid

In the past 6 months I've started lifting weights for the first time in my life. Surprisingly, I actually enjoy lifting. Now I need to find the *OFFICIAL* LLSNL Weight Gain Thread.

No clue what my weight is at the moment but I'm in pretty decent shape. I could stand to lose some body fat but not much really. Going forward I'm going to focus on muscle gain and push-ups....

"Men who can perform 40 pushups in one minute are 96 percent less likely to have cardiovascular disease than those who do less than 10."

Really disappointed so far with weight loss. I’ve gone from 2 workouts per week prior to the last week of February to 5-6 per week. 2 involve lifting (not heavy) and circuit training then 3 climbing sessions. I throw in a run once per week depending on how my knee and back are doing.

A typical day is about 1500 calories, some around 1250 and others around 2k (usually Saturday’s).

Breakfast: I make a shake using 2 scoops of collagen powder (tasteless), 1-1/2 cups spinach, 1 banana and some variation of frozen blueberries/mango/peaches (about 1/3 cup) and the rest water.

Lunch: chicken breast (5-8 oz) and a heaping of greens usually broccoli.

Dinner: varies but is either salmon, cod or chicken breast. Usually baked of sautéed with approx 1 tbsp oil (for the entire cook which is dinner and leftovers for two). Then a bunch of veggies- either broccoli/cauliflower, asparagus, Brussels sprouts.bi throw in half of an avocado as well.

I have about 1-2 drinks per week and otherwise only consume water and black coffee.

My weight is not dropping much and I’m very confused.

For reference, I am 5’8” and started at ~175.

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Metabolism has a correlation to calorie intake in so much that if your calories are too low it won't burn as much.

If you can't read the link then the stars are weight and loss

Tipped the scales this morning at just a smidge over 182 lbs which I believe is the biggest I've ever been. I have to hang out down here now?

My bicycle has been out of commission during the winter months but now it's nice weather so I'm looking get back to doing my daily easy ride around the neighbourhood. Hopefully that will help a bit although I'm waiting on a bicycle part and it might take a ~month.

Think I also have to cut down on the food intake.

Glookingtomakesomeslight/easychangesG

Thanks- I’m rigid in the sense that I elect for certain food choices now, but when my body tells me I’m hungry, I drink a glass of water and if I’m still hungry, I eat something.




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Miami - there is a reason why most people who work out barely look like they know what the inside of a gym looks like (very similar to the number of skilled poker players - ya I use that analogy all the time).

I have taught a large number of people how to lift/eat including SPC

She used to look like a skinny librarian. She now looks like 1 tough chick. She has a great set o guns, beautiful shoulders, sweet wheels and a wonderful flat stomach.

I showed her the important compound movements and explained that dicking around with isolation exercises is largely a waste of time. I also told her that lifting and pushing your limits is NOT ez and takes tremendous focus and will power.

She dead lifts 235 for reps with no belt/wraps
squats 175 for sets o 10 deep with no belt
dumbell benches full range with 50's for sets o 8

Getting good at poker takes hard work. So does getting into shape. Most people have reasons y they dont squat or deadlift heavy. Most of the time they are full o sht.

Get good at compound lifts
cani (constant and never ending improvement) Increasing progressive resistance

For me when it is leg day or dead lift day I must get mentally prepared way before I go to the gym.

So the thing is you must be brutally honest with yourself. Are you half assing your time in the gym. Cuz if you are - your body will reflect that.