I accidentally lost 30 pounds this summer from a upper chest cold and sinus infections that just would not go away. I am kinda at a funny pant size now (36x36), and from what I saw the selection for this size was small.so the plan is to lose 15 pounds and get fitted suits and then lose another 10 pounds and get more fitted suits, to have a cushion for weight gain and weight loss. Making this log because as soon as I started trying to lose weight I gained 3lbs. I am at 227 and I'm looking to get down to around 200 total.

I've been on an ec stack for a week, and I am going to try and start a Keto diet. I am forced to intermittent fast due to work, as I can't take a lunch.

Lifting wise after a lower back injury last year my lower body lifts suck and I can only zercher squat, sumo dl, floor press, NG pull-ups, and kb swing. One day I hope to be able to bench press again.

Monday
Zercher squat 5x5x215
Ng pull ups 5x2x45lbs

Tuesday
Floor Press tng (pinkies on rings)
Wu
200x7
225x1
240x1

Wednesday
NG pull ups 5x10xbw

Thursday
KB swings 200 total swings with 45lbs
NG pull ups 1x12xbw

Friday
Sumo deadlift off 3inch blocks
Wu
265x1
265x1

Close grip floor Press w/ slight pause(index finger right on the start of the smooth on Power bar)
Wu
195x7
Red sling shot same grip
205x3
205x5
205x5
205x6

NG pull ups 5x5x30lbs

Cool good luck. Pullups are pretty impressive! I'm guessing you aren't as portly as most 227ers.

Thanks! Neutral grip pull ups don't count, they are the easiest form by far, at least for me. I only do them because pull ups hurt my shoulders and chins hurt my elbows.

Sat/sun: Did a bunch of lacrosse ball rolling, banded recovery exercises, voodoo floss, and Graston.
My hips were super sore but the band work and rolling fixed it quick.

I think I tweaked my pec, I guess from the 240 single last week. It is very tender, graston/iastm helped but still not good. I'll only do close grip for awhile and do more sling shot work. If it gets more hurt from that then it's just bad luck

Yesterday
NG grip pull ups 5x10xbw
Kb swings 210 swings with 45lbs. Doing 10 swings emom

Today
Zercher squat
Wu
5x5x220
This felt easy.

Weighed 226 Monday. lll weigh weekly, I don't like daily weigh ins. Will track food, weigh in more often if progress isn't made.

10/11
NG Inverted ring row 18xbw 16xbw then 10x10xbw
These feel more like cardio than anything but I like them better than facepulls.

10/12
Floor Press Close Grip
wu
185x5 this was a warm up but it felt bad
3x10x185 with a blue sling shot on, too easy

Took Sling shot off
135x10 felt tight
135x15 felt okay
Both pecs were feeling weird so I did not do any work sets, but the sling shot and 135 sets made it feel better so maybe Ill go heavier on sunday.

Banded mobility stuff, first pec seems fine but now the other pec is super tender did iastm on that pec and it immediately started bruising. Think I just have giant knots/scar tissue in it because I never felt either one get hurt during workout.

10/13
NG pull ups: 4x5x32.5lbs
4x32.5lbs failed 5th rep, bummer.

10/14
Tbdl
Wu
260x3
300xf
260x1
200x6
185x9
My worst lift is the trap bar, It is uncomfortable for some reason whenever I do it, and I've never been able to get 300 or more on it. I've played with my set up a ton and watch videos of my form and I never round. I think it is just too much like a back squat for me to handle. Felt it a lot in my upper glutes
I probably will never tbdl again, despite it making my upper back feel great.

10/15
Weight: 220.8lbs
All water loss from ec stack for sure but I'll take it.

NG grip pull ups 13x8xbw
KB swings 10x10x55lbs
Pull ups and swings are my favorite workout, it is easy and feels good. I should just do this 5 days a week and nothing else...

10/16
Banded recovery work. Didn't workout, first real rest day in a while.

10/17
Zercher squat
Wu
5x5x225 felt heavy but good.

10/18
Cg floor press tng
Wu
200x6
215x1
215x1
215xf lost concentration at the bottom
215x2 did not want to do a double but after the fail I had to check.
Both pecs felt tight, but better than last workout and they held up. Going to continue only cg work for at least a couple more weeks. Plus it will be good for my lock out which has been lacking.

NG pull ups
1x9x15lbs failed the 10th rep.
1x8x15
1x7x15

10/19
Just some recovery stuff, really low energy today.

10/20
3 inch block Sumo deadlift
wu
260xf
260xf
Weird, I was going for one set of five and fail the first rep each time. Lower back felt kinda bad.

NG Pullups
5x5x35lbs easy
I went up weight since I should have gotten the 25th rep with 32.5. Surprised I got all these and that it was easier than last time. heh weight loss really helps pull ups.

I am stopping deadlifting for the time being and going to 2 times a week zercher squatting since that doesn't irritate my back. I am also going to increase weight, frequency, and reps on kb swings.

Depending how this goes I might switch to one zercher squat session and then the second session, zercher lift the weight off the pins at around waist level, kinda like a rack dead lift.

Gl man, how many calories u intaking per day?

Thank you! I was doing 1800 but cut that to 1500 last week, which might be too low since I felt like death but that might be due to low carbs, I will add more calories in next week depending on how I feel.

1500 is a crash diet at your size. I'm half your size and I did my initial cut at 1400, but I think even I won't go that low next time around.

I am still getting my bw in protein each day, I don't really feel hungry but the low carbs and food selection is the toughest part of it. I have some powdered peanut butter I will add in this week to get some more cals.

10/21
Played two quick games of 4x4 full court basketball, legs felt funny so stopped there.
Bunch of iastm, voodoo band stuff on legs and upper body.

10/22
Weighed in at 218.4, even though I ate three 10oz new york strips last night. Probably just more water weight. Have not had over 50gs of carbs in a day in two weeks, definitely want to keep this streak going.

Zercher Squat
wu
255x1 easy
275x1 easy at bottom, hard locking it out.

CG floor press tng
wu
225x1 pr this was fast
230xf the weight came up so quick it surprised me and I did not lock it out.
230x1 pr Hard grind but I got it locked out.

I probably had these prs in me for months but I just never tried cg singles. I like doing close grip even though it feels like I am going to explode doing them. Pecs were tight but fine.

NG Inverted ring rows
7x15xbw
2x10xbw out of breath.

10/23
NG pull ups 60 total in 20 minutes, 3 pull ups emom.

10/24
a little banded recovery work, tired. upper pec, doms I guess from floor press.

10/25
nothing, really tired, upper pecs still have doms

10/26
Left shoulder and left hip both are sore but who cares

zercher squat
wu
5x5x230 hard

NG pullups
5x5x37.5lbs hard

Shoulder and hip now very sore, I upped calorie but continued to feel worse and worse, but its not too bad, I'll live.

10/27
Kb swings
10x10x60lbs
I use a kettle strap to do these and while they seem easier at first due to reduced rom, they take a lot more energy to stabilize the weight at the top since the plates flop around. I might invest in some 60/70s kettlebells.

10/28
Nothing

10/29
Weighed 216.5
Did a bunch of recovery stuff. Shoulder and hip feel better

10/30
cg floor press
wu
205x3 failed 4th rep kinda lame
205x3 ok
140x20

ng pull ups
6x10xbw

10/31
Zercher squats
Wu
185x15 had never done a high rep z squat so did this.it was hard to breath

Didn't eat any candy, still have my streak of under 50 grams of carbs going.

11/1
Nothing, worked late.

11/2
NG grip pull ups
3x3x50lbs and then 5x2x50lbs, think I am gonna get a weight vest because plates on a dip belt have been hitting me in the shins and bruising me up.

11/3
nothing

11/4
Zercher squats
wu
210x10

CG floor press
wu
210x3
145x21

11/5
Weighed 216.0, very good weight since I had about 200gs of carbs on friday. Back on low carb the next day, looking to set a new record streak for under 50gs.

NG pull ups
5x5x40lbs ez

My pulls are so much stronger than my floor press its sad.

11/7
Wide grip floor press
Wu
225x1
245x1 pr, solid
255xf pinned
245x1 hard

Didn't feel like doing too much volume, actually I never fell like don't NG any video like but think I will start increasing volume and use lighter weights. Should've went for 250 instead of 255 but whatever I have still increased my floor press as I've lost weight, which is nice.

Trying to say in that last post that I have not been doing a lot of volume recently and I generally do not like doing a lot of volume on anything.

11/9
NG pull ups
5x5x42.5lbs

11/10
Did some light sprints, testing my foot out. I can run on it but walking occasionally gives me nerve pain in the ball of the big toe, whatever I'll live and its an excuse to not walk much.

11/11
Weighed 211 today think I lost a bunch of water from not being used to sprinting, I was cramping up too. This weight will go up once I get more water and salt

CG floor press
wu
2x3x215 was trying for 3x3, first set easy, second set very hard, so cut it there

Red slingshot
215x5
took off sling shot

150x20

Zercher Squat
wu
220x10 hard

11/12
NG pull ups
3x10x20lbs

Kb swings
10x10x65lbs I need to do more of these, everything feels good afterwards

Gonna try to do 50-100 swings daily with whatever weight I feel like, not going to go heavy. I need to up pull up volume too but I hate doing reps and would rather do 20-30 weighted pull ups every couple days.

Took 4 days off but only had one half bad day diet wise. Back on the no carb dealer the next day and not as bad as my one other bad day.

11/17
Zercher squat
Wu
230x10 this was brutal

NG pull-ups
5x5x45 nice

Did 30ish 45lb kb swings later yesterday. Going to start the swings and pull ups every day thing.

11/18
Chins
13,11,10,10
NG pull ups
10, just wanted to see if I could feel a difference in back and biceps there was a big difference
Tried out chin ups for the first time months. No elbow pain and no back/neck pain.

120ish kb swings with 50lbs. Just did random sets no scheme.

11/19
Weighed 209.6
Cg floor press
Wu
225x1
235xf finally got to a point where my press didn't go up as my weight went down. Lame.
Put on red sling shot
235x1 harder than it should be
Took off slingshot
165x10
155x15
145x10
135x10
135x9f got pinned on the 10th rep lol
95x25? Lost count
This workout sucked

NG inverted ring rows
20x1
15x1
Sharp pain in my left trap
15x1
Stopped here due to trap/neck pain think I spoke too soon about pain free chins

Kb swings 100 reps with 35lbs neck was hurting at the beginning and end of this.
I guess I am back to NG pull ups for a long time again, sucks because I like chins a lot more oh well