Appreciate the kind and wise words. Thanks man.

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As of today, I am no longer on a diet, meaning I will eat 2 or 3 normal meals a day. It will be interesting to see if I continue to lose weight. I am still walking 1.7 miles a day and doing 200 crunches/pushups a day. Hopefully I can up that to 200 crunches and 100 pushups soon, but for right now 200 total is plenty.

Tomorrow is OU/TX which means lots of parties around here, but I'm not planning to drink..may eat a decent amount of BBQ though.

6/16/2016: 189.5lbs
6/22/2016: 181.5lbs
6/27/2016: 178.5lbs
7/3/2016: 174.5lbs
7/11/2016: 174.5lbs
7/22/2016: 168.5lbs
7/29/2016: 165lbs
8/5/2016: 162lbs
8/12/2016: 159.5lbs
8/19/2016: 157.5lbs
8/26/2016: 156lbs
9/2/2016: 153lbs
9/9/2016: 150lbs
9/16/2016: 148lbs
9/23/2016: 146.5lbs
9/30/2016: 146lbs
10/7/2016: 144lbs

This is very impressive and a good pace after the initial 8 pound loss the first week (food/water weight).

Finally back to feeling normal. I got my diet back on track and can do everything. My eye is still a little messed up but I'm cleared to work out.

I gained about 14 lbs since my eye injury but have slowly cut the weight back down.

I am 193 lbs as of today. My goal is to lose 1-2 lbs a week and weigh 180 lbs by Christmas.

10/17

Weight: 208

Been traveling the past 2 weekends, which has really put a wrench in getting in 5 days of training. I've managed to get in 3, 3, and 4 accordingly over the past several weeks.

Achilles is feeling better and have added running back into my workouts.

Completed the first 4 weeks of my new training program and I must admit I think I went overboard with the volume. Between warmup and working sets, I'm hitting 13-14 set per lift, 2×'s a week. I had to back off the weight from 85% to 80% for both squats and bench on my 5th working set in week 3 bc form was breaking down.

It's a new cycle so I bumped up the DL, so my 75% from last cycle is my 65% this cycle. But i will maintain the bench and squat weight until I feel more comfortable with the volume.

I also invested in weightlifting shoes, I went for the reebok lifter 2.0's. So I'll keep barefoot for deadlifts, but switch to these shoes for squat, Bench, and OHP.

I'm hoping the heel lift will assist with narrowing my stance a bit and allowing for a more upright position out of the hole.

Good luck this week!

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Wow DC that's really impressive

Well done

I just started my new diet 8 days ago

Started at an all time high of 167.8 and down to 162.3 currently


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10/19/16

Weight: 206

My new lifting shoes came in yesterday. I wasn't planning on DL in them and was going to go socks, but I gave it a shot and it was alright. Felt better firing glutes and hammies.

They shined in the squat, mission accomplished in that respect. It was much easier to keep form and more upright out of the hole. Really helped with driving my shoulders up and back.

Monday:
Bench: 5 warm up sets, 8×4 @ 65%
Pull ups: 5×5
Running: 5k

Tuesday:
Deadlift: 5 warm up sets, 8×4 @ 65%
Squat: 5 warm up sets, 8×4 @ 65%

Today is rest and stretching, but I'm digging this program.
I like the volume and just doing hard work. The 85% week (week 3) is tough and I'm thinking of splitting that week into 1 day 85% and 1 day 75%-80%. But overall it's just about getting work done. I can feel the caloric deficit more with the added volume, but as long as I'm sleeping and hydrating I should be good.

Tomorrow and Friday is rinse and repeat, rest Saturday, followed by long run on Sunday.

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Thanks for the words of encouragement!

I'd been off the diet for close to 2 weeks and I started feeling fat. I was eating whatever I wanted (albeit, not eating more than other people I suppose) and sadly wasn't getting the same level of exercise that I was getting previously. I'm definitely still not where I want to be.

So, I got back on my taco diet on Wednesday (Meal 1: 3 tacos, Meal 2: Bag of mixed Veggies, Meal 3: Fiber One cereal with Soy Milk). I've gotten back to walking 1 to 2 miles a day and I am still doing 200 crunches/pushups a day. I missed a few days so I did extra to catchup on all that I had missed. One day I did 900 crunches.

I really expected to at best weigh in the same as last time so I was pleasantly surprised when I came in a bit under. 140lbs is quite attainable. GO GO GO!

6/16/2016: 189.5lbs
6/22/2016: 181.5lbs
6/27/2016: 178.5lbs
7/3/2016: 174.5lbs
7/11/2016: 174.5lbs
7/22/2016: 168.5lbs
7/29/2016: 165lbs
8/5/2016: 162lbs
8/12/2016: 159.5lbs
8/19/2016: 157.5lbs
8/26/2016: 156lbs
9/2/2016: 153lbs
9/9/2016: 150lbs
9/16/2016: 148lbs
9/23/2016: 146.5lbs
9/30/2016: 146lbs
10/7/2016: 144lbs
**************OFF DIET: 10/7/2016 through 10/18/2016**************
10/21/2016: 142.5lbs

10/21/16

Weight: 207

Had my usual rest day Wed., and took an unscheduled rest day yesterday due to circumstances outside my control. Got back in today.

Deadlift:
Warm up 4 sets: bar - 55%
8×3 @ 65%

Squat:
Warm up 4 sets: bar - 55%
8×3 @ 65%

Felt some pain in my lower-outer right knee/upper-outter right shin on Tuesday, did some stretching and it dissipated so I did my dl and squat workout.

It started to feel shyty again on Wed morning. Specifically when standing and bending at the knee and extending. Kept up the stretching and it seems to be good, so I did the above workout.

Making up for Wed tomorrow, followed by long run on Sunday.

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Unofficial weigh in of 192 today. Diet is pretty good.

I haven't been going to the gym. I have to remind myself action leads to motivation, and motivation leads to more action.

10/24/16

Weight: 206

Saturday workout:
Bench press: 4 warmup sets - bar to 55%
8×3 @ 65%
Pull-ups: 5×5
Running: 5 miles

Then I went all fat kid and ate buffalo wings, some French fries, and some beer.

Woke up Sunday morning with a not so happy tailbone due to new bench positioning so I skipped my long run. Then because I hate myself I ate mashed potatoes with my roasted chicken, and some cookies for dessert.

But overall I dealt with a few bad days of aches and pains, hit a new low weight of 206, and got in 4 days of solid work at the gym. My weekend eating will need to be kept under better control, but not a bad week especially with getting in 4 days of my higher volume program. The more frequent aches and pains means I need to up my water intake(currently about 1g a day), increase my mobility and stretching efforts.

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Explain lifting shoes again plz

heavier sole and far more rigid, reinforced material around the heels from either ankle and around. Better lifting shoes also have an additional velcro strapping to tighten the shoe over the lacing area.

allows for far more ankle stability and less foot movement and therefore a load more confidence to plant your feet properly through the heel at the bottom of the squat and in the Olympic movements.

Once you've squatted (or snatched or squat cleaned) in proper lifting shoes, you'll never go back.

The traditional (and still best IMO) are the Adidas Adipower, but there are a load of good shoes out there now, since the resurgence in O lifting and greater interest in proper squatting

how does your weight never even fluctuate a pound? I weigh 3/4 what you do and I can go up or down a pound or 3 per day while trying to just maintain my current weight.

I was thinking the opposite. His weight seems to go up and down quite a bit. I try to weigh myself at the same time everyday in order to maintain consistency. I weigh myself near the beginning of my day. Later in the day I weigh more.

I only searched this page with ctrl f and 5 times he has weighed 206 this month but I obv did not use the forum search by user. I weigh myself and log it every morning after I take a piss, and often weigh myself a few times a day just to know how my food/water affects my morning official weigh ins. I weighed in at 149.2 yesterday morning and 146.8 today.

edit: i see he logged a 207 and 208 so my bad, but still lol. I know why I fluctuate so much (thank you bourbon and the sodium laden crap I binge on when drinking) but why doesn't someone 33% heavier (that appears to like beer and related binge food) fluctuate more?

His weight went from 208 to 206 to 208 to 206 to 207 to 206. Seems like a lot of fluctuation to me!

if u say so. 1 pound for a 200 pound guy is 0.5%. 1/2% does not sound like a lot to me.

I weigh myself in the morning and my weight goes up and down a couple lbs in either direction. My body is changing in different ways, ie. I'm staying under 210 and lifting the same/more weight than I was when I was in the 230's+. My clothes fit differently and my posture is totally different.

The weight won't seem to get under 205 and stay there. But I have been more flexible in my diet lately, with only cleaning it up in the past 2 weeks.

These last 20-25lbs will be super tough and I need to focus more on my diet. It's frustrating to be trending down for over a year and get stuck in the last 20.

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It's not a lot. But I started losing weight at ~280-285, this thread at 245(244?). So im not entirely surprised I'm slowing down in the final 20lbs of my goal.

My weight has been leveling off between 205-209, but I'm getting stronger, and running/cycling further and faster. I'm happy with my progress. I'll get to 185 one way or another, but I need to focus my diet more, you're right.

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yeah, I know the struggles. I started at 200 - 210 and set a goal of 180 - then a goal of 165 then 150.... then I couldn't stop losing weight til I got a fitbit to better track my calorie burn vs cals in. I have been between 145 and 155 for a year so now and couldn't be happier. Maybe try lowering carbs and increasing fat if it fits your lifting macros?

I have the ability to destroy 5 days of solid midweek work over the weekend. All of the sudden I want wings, beer, and all the things I shouldn't. Total that up and it's close to 3mo a year of bad dieting.

I'll give the macro shuffle a try, and focus more on the diet over the next few weeks. Thanks for the advice.

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Squeaked under 160 for first time in awhile.

159.9 this morning


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View from the other lane: I think I started Football Lent at 190ish and weighed 172 at kickoff. I started poor man's juicing 2 weeks ago, trail mix and creatine, and just hit 180 this week, after like 8 weeks of bulking.

My pullups are great DUCY, but my best bench is still 30% off it's August max. I'm going to try moving bench away from pullup day.

Officially can't deadlift without shoulder pain. It flared up a few weeks ago, but feels reasonable a few days after so I usually lift, then it flares up. Tonight I got to my working weight(75%) and then it hurt a bit after 3 reps. So I stretched, squatted, and then benched.

I recently started looking into Jeremy Hamilton's advanced deadlifting techniques, ie. putting your lats down and forward, like you're driving them into your front pockets. If you look at anyone pulling over 800lbs, 90% have this characteristic with a rounded upper back. The downside is this can cause some internal rotation and put your rotator cuff at risk if you're not careful.

I've done some of the shoulder tests that I found online and it mostly fits with rotator cuff inflammation. Directly at the point of contact of bicep, tricep, and deltoid.

Thankfully pressing and pull ups don't aggravate it, so I think I'm on the pressing, pullup, and squatting program for at least a week. I'll need to take care of keeping my shoulders and thoracic area loose so squatting doesn't aggravate it.

Weight went up 3lbs to 209 this morning, but yesterday was my rest day and I caved and ate some pasta for dinner and had a pint of a fine IPA.


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