1,905 cal 186carbs 58fat 164 protein
That was today which was good considering it's an off day from work.

Sounds like you should get in touch with loco's coach to help with compliance. Seriously, I'm a ****ing paragon of compliance compared to you, at way lower BF.

This is a good start Jeff. If you realize your are ****ing up, then it must mean you are tracking what you are eating. That's half the battle.

Now the other half is making healthy habits part of your life. It takes time my friend. Habits don't become part of us til about 6 months. I think I remember reading something about that. But once they are there, they are a force of nature. I can't miss a workout anymore. Its just habit. I have to facking workout. If I have a flight to catch at noon, I wake up at 7 am and run over to the closest gym (pay $10 if its not my gym). Just like I have to shower, I have to go to the gym now.

Keep at it. And keep writing your fack ups on this log. Keep tracking.

That's the one thing I'm not going to give up on is tracking. As much as I knew I was FUXKING up on Saturday I still logged everything. Like I said it was a big shock but at least I realize it and am changing.

Woke up at 244.4

I feel like I'm finally in the swing of things. Been a little over the last two days but I'm losing weight pretty steadily. One thing I need to dial in is my protein. It is way way too low.

Woke up at 242

I've been logging everything and its been eye opening to me as slow pony as that sounds. It also helps that my wife is on board with the diet too.

Kind of at a loss as to what to do training wise while on this diet. I wanna do SS/GSLP but the hernia thing is still on my mind and whenever I think of loco's workout I feel dirty/wanna puke. So I went and did 4x10x135 squats and then left because I felt like death. OUT OF SHAPE

Oh yeah we bought a house.

Keep it up, brah.

So how long did you try loco's workout before you gave up?

Ive done it a few times I don't log it in here for many reasons

TROLLMAN

****ing adaption periods, how do they work?

its not about adaptation periods I will probably stick with something in the higher reps it just is so boring for me.

Yes, I agree the programming itself is beyond bro-ish*. The wanna puke part would improve quickly though.

Start off slower then. Do 4x10 squats and then workout whatever you like for 30 min. Do the same with the deadlifts. So tues/fri the first couple of weeks. Then ramp up. Easy game.

It's all about diet right now anyways and getting a little better cardiovascular health. Do whatever programming you like.

I guess I'll just do 4x10 of the main lift and then do some accessory stuff. Diet is getting really dialed in too.

Yeah, going from SS-like programming to something like that would probably slay most people.

I've been holding steady at 244 Training is halted because the hernia is causing me some discomfort Have a doctors appointment the day after Christmas so hopefully ill get some answers then

UPDATE!!!!

Went to the doctors today and he informed I do not have a hernia!!! Very great news. He said the bleeding was because of the way my belly button is shaped (long and narrow). He said it is a perfect place for bacteria and that was what the blood was.

So no hernia just a really gross person. :/

When it comes to moving forward with my goals, I am starting to realize I don't want to be skinny at all. I'm thinking I'm going to take the weightloss in five pound lumps. I'm basically looking to lose belly fat mostly. Obviously can't spot remove fat so will just have to stick with it.

As far as training I really am at a loss. I feel very meh about high volume. Who knows what I'll end up doing.

Good to hear.

Just find a structure you like and stick to it. Compliance is key!

Get to it, brah!

Finally went to the gym today. I actually convinced my wife to go with me. We dropped the kid off at the child care they have there and he did so good.

Anyway I was going to just do a cycle of 5/3/1 and the weight I used was from the last time I squatted for strength (8x245) this was a bad idea after not squatting for a month or so 135 felt like a house and 220 felt like a mansion. I was shooting for seven reps at 220 and struggled to get three. It was really humbling and almost embarrassing.

I haven't really found any programming that I am excited about. The wife and I will be going mon wed and fri starting now, but she'll be doing yoga for an hour.

I need to lose some fat but don't really wanna lose size. I dunno what ill end up on but for right now I'm going to do 5/3/1 for the time being.

I am so ADD when it comes to training. Now that we know the kid is going to be okay with the daycare thing we are going to go to the gym as a family three times a week mon wed fri. I am going to do something similar to SS/GSLP to get my squat back to 265x5x3 I'm going to start off with 200x5x3 tomorrow and squat mon and fri and see how things go. I might do volume squats on one of those days but currently I'm just trying to get some strength (back).

Okay first real day back at it. Was not a good day to pick but we will do what we can with what we have. Got like 3 hours of sleep today. Dropped the kid off and dropped the wife off at yoga. The Ymca has really crappy weights. No way to bench in the squat rack so I get a little uneasy when it comes to benching. I started with a few warm ups then did 135 I could only two 3 reps which was disappointing. I went down to 115 and got two sets of five and one final set of nine.

Moved on to squats, these felt okay. Decided to do worksets at 205 and I think that was a good weight to use because they were quite difficult. Really WIMMED the **** out of the last set where I got seven reps. Pretty happy with this all things considered.

Did some tricep extensions superset with barbell curls. All in all a pretty good day and I am really excited about being back in the gym.

Bench
2x3x135
2x5x115
9x115

Squats
2x5x205
7x205

Tricep Extensions
3x15x80lbs
Superset with
Barbell Curlz
3x15x45lbs