Been slacking on updating but I've been crushing everything as far as compliance goes. Really good exercise in self discipline. I've done 1500 calories/day plenty of times but never forced myself to get 150g protein every day with it, plus 40g within an hour of lifting.

Last couple days I've had that deep hunger that is tough but I've worked through it.

My body weight has been right at 178 the last couple days so I'm exactly on pace to where I want to be.

I think I'm going to do a longer write up on advanced diet/exercise strategy next time I'm playing cards. I'm sure it will be rambling but it will be good to reference later.

Last year I really wanted to crush moderation so I wouldn't have to do one of these crazy strict diets again but I really let myself go toward the end of the year and at the beginning of this one. I mean I guess it's not too terrible that 2 weeks into this diet I'm at a decent weight, but when I finish this it's going to give me a lot of wiggle rooms and hopefully I can go the next 2 years without this silly strict stuff.

But it's been good. My disc golf level of play has been lights out most of the time, breaking personal record and group records. I'd really like to get my form down, become an even better, more confident putter, play a few more more tournaments this year and then play some big ones next year.

Life is good, WIM

Keep it up killer!

Thanks! This has been an excellent exercise in self discipline.

Quick update, gotta run:

HBBS 225x3x5
Bench 180x3x5
HC 145x3x3
Box Jumps BWx10
Shock Jumps BWx10

Life is good, WIM

Hi JF!

We're exactly the same weight ATM!

How's life? Oh right, it's good

*WIM

A rare Soulman update, dadbod confirmed.

Oh definitely. Up 12-13 lbs from my lowest weight, which was pretty decent. 2.5 months to lose it before the birth. Gonna be tough.

You’re birthing? Congrats!

Hey hey! Congrats SoulDude!

Alright I've actually been lifting but not updating. Finished my lifting last week, and then Monday I did:

HBBS 235x3x5
Bench Press 175x3x5
Hang Cleans 150x3x3
Box Jumps BW+10 x10
Shock Jumps BW+10x10

And today I did:

Deadlift 325x5
Dumbbell Bench 52.5x3x10
Hang Snatches 100x3x3
1 step max jumps BWx10
Squat Jumps BWx10

Scrapped the 1500/day caloires. I wayyy overdid it on Saturday. 4500 calories/26k steps and only ate 1500 calories. I still haven't recovered.

Going back to the moderation stuff. I'll be a lot more happy and still be able to crush.

Plus I got down to 171.6 on Sunday so I'd call it a 3 week success, just not a 4.5 week success.

Life is good, WIM

Woohoo! Took second in the monthly Redding disc golf tournament. Lost by 1 stroke to a guy who’s really good, been playing forever. Came out focused, putt really well and executed my forehand shots better than expected. Now I gotta finish my lifting for the week.

Congrats buddy, you’ll get ‘em all next time!

Maybe! Alright I haven't been posting my lifts but I've been lifting.

Yesterday I did:

HBBS 245x5
HBBS 185x8
HBBS 135x12

Bench 135x12
Wide Grip Bench 135x12
Narrow Grip Bench 135x12

Hang Cleans 135 for 3 sets of 5 reps

Shock jumps BW+15x10
Box Jumps BW+15x10

And then today I did:

DL 275x12
RDL 225x10

DB Bench 45 for 3 sets of 12 reps

Hang snatches 105 3x3

Squat jumps BW+15 for 2 sets of 5 reps

Life is good, WIM

Wow, 4th day in a row lifting. I'm a little sore but it's good. I even added extra stuff today because I was enjoying myself outside and mixing in some disc golf training. I also anticipate being extremely busy the next few days so I wanted to get my weekly lifting requirements out of the way. Anyway, here is what today looked like:

FS 135x5 (x3)
Goblet squat 70x12

Bench 140x12
Narrow grip bench 140x12
Wide grip bench 140x12

Hang Cleans 140x5 (x3)

Frog jumps BW+15x10
1 step max jumps BW+15x10

Life is good, WIM

Alright, got back in town last night, long day of travel. Back to the real world today.

I'm going to be focusing more on form and getting as much work in as I can that will have the most benefit to disc golf. I have a new resource of great information so I'll be getting it all dialed in pretty soon. Here is what I did today:

HBBS 250x3
HBBS 190x7
FS 190x3
FS 140x6
Goblet squat 70x12

Bench 175x6
Wide grip bench 155x10
Narrow grip bench 145x8

Farmers walks 50x30 seconds
Hang Cleans 155x3
KB swings 70x12

Off to the chiropractor and then to disc golf.

Life is good, WIM

Got out and lifted today before the rain cut it a tiny bit shorter than I woulda liked. But it was decent, here is what it looked like:

Deadlift 335x3
Deadlift 275x10
RDL 225x10

Incline DB bench 50x10
Flat DB bench 50x10
Decline DB bench 5x10

KB swings 70x20
DB suitcase holds 50x60 seconds

Now gotta go do cardio and get my steps.

Life is good, WIM

Finished my lifting yesterday, forgot to log it. I did:

HBBS 230x4
HBBS 190x8
FS 190x3
FS 140x9

Decline push-ups BW+40x10
Push-ups BW+40x10
Incline push-ups BW+40x10
Narrow grip incline push-ups BWx25

Farmers walks 45sx110 steps
Alternating arms KB swings 35x40

Now off to start this week's lifting.

Life is good, WIM

Pretty solid lift today. Just the basics but got good volume in. Here is what today looked like:

HBBS 235x3
HBBS 195x8
FS 195x3
HBBS 165x10
FS 165x6
HBBS 135x12
FS 135x10

Bench 175x6
Bench 165x8
Bench 155x10
Wide grip bench 145x12
Narrow grip bench 135x12

Life is good, WIM

I've been pretty blah lately. Going through the motions. Meh. Lifting but not updating.

Today I did DL 365x1 which is more than 2x BW so thats good. I did some accessory DL work and KB swings.

Life is good, WIM

Well despite what should be an easy regimen I totally off the wagon this last week. Incurred some fine. So I'm reeling myself back into more strict guidelines. Should be doable. I'll push through the next weeks and see where I'm at.

Got a good workout in today.

Here is what I did:

Squat 275x1
Squat 245x3
Squat 225x5

FS 225x1
FS 185x6
FS 155x9
FS 135x12

Bench 185x3
Bench 175x6
Bench 165x9

HC 135x3
HC 155x3

KB swings 35x50
KB swings 50x35
KB swings 70x25

Farmer's walks 50s x 100 steps

Life is good, WIM

Just going to do a monologue about diet and hunger.

For me, the biggest battle in dieting is the hunger. I swear I can do really well in dieting for weeks on end sometimes and sometimes I can barely go a week before I get this intense hunger that trumps all rational thought and breaks through the deeps reserves of self discipline. I don't know what it is. If I could avoid that intense hunger I could diet successfully and easily just once a year and be fit and trim all the time.

I've basically been doing some form of IF for the last few years, sometimes more strictly than other times. The biggest hurdle for me to do super strict IF is that I lift in the mornings and I need to eat protein after. That opens the food window much earlier than I would like. I hate going to bed hungry so I try and just eat a can of chicken breast (210 calories/45g protein) and that seems to not screw up my hunger too much, I can go quite a while after that before eating again.

Something that I've always done that hasn't ever seemed to be an issue is taking all of my supplements when I wake up. Fiber, fish oil, vitamins, creatine, bcaas, etc. But now I'm wondering if this is kick starting my metabolism and compounding my insatiable hunger. So for the next month or so I won't be taking that until right before dinner when I 'open the food window' or whatever it's called in IF.

Another possibility with the hunger that I was thinking about was diet soda. I love diet soda and drink a ton of it. But if its causing a weird insulin response and making me hungry all the time it's an easy to immediately give up. So I'll be trying that for a month.

There's a few other things that I've read that can contribute to excessive hunger. Not enough sleep in one. Hard for me to control that but I usually average 8 hours/night even though it's 6 here and 10 there. Probably doesn't help but not much I can do about it with my life style.

Another possible hunger contribution can be not eating enough fiber. Now I def eat enough fiber. I don't track it every day, but when I have tracked it I always get more than the recommendation. Between my love of vegetables and fiber supplements (and all the fiber they're putting in protein bars now) I basically get tons. So I doubt that's the culprit but I am eating a ton of protein so that might be counteracting the fiber.

And another reason I'm possibly hungry all the time could be not drinking enough water. I guess this is related to diet soda so I am replacing all my diet soda with water. I'm certain that I drink well over a gallon of water now, maybe I'll track the next few days and see what it actually is.

Well, I started this yesterday. I finished the day under 1800 calories extremely easily. Now I did eat plenty this weekend so I could be just coasting on reserves. but I'm gonna run this for a month and see where I'm at. 6 days/week strict and 1 refeed day. I've been up and down all year with this diet so hopefully this one is steady.

Life is good, WIM

Good luck buddy

Thanks!

Another solid lift yesterday, here is what I did:

DL 405xF
DL 365x2
RDL 275x7
Rack pulls 315x12

HC 135x3
HC 165x3

Bench 175x8
Bench 165x10
Bench 155x12
Bench 145x8 (paused)
Narrow grip bench 145x10
Wide grip bench 145x12

Farmers walks 50sx105 steps

A little sore today, but the good kinda sore.

Kind of bittersweet, today I weighed 182. Quite a bit heavier than I would like to be but I'm certain it's the leanest I've ever been at 182. Which isn't super lean but still a victory.

Off to grind some cardio.

Life is good, WIM

Forgot to update my last lift last week. I did:

High bar box squats 225x8
Goblet squats 70x12
Floor pulls 225x12
Suitcase holds 225x25 seconds
DB shrugs 50x12
DB press 35x12
DB curls 35x12
DB Rows 50x5

After I was done I felt like it wasn't a very good workout. But the DOMS I experienced the next couple days would say otherwise.

Got out and lifted again today. Was solid. Here is what I did:

HBBS 265x3
HBBS 245x4
HBBS 225x7
FS 225x2
FS 205x3
FS 185x5
Goblet squat 70x13

Bench 195x4
Bench 185x6
Bench 175x7

KB swings 70x30
Farmers walks 50sx 105 steps

Life is good, WIM

Quick update, gotta run. Good workout today:

DL 315x8
DL 295x10
DL 275x10
RDL 245x12

Bench 165x10
Bench 160x10
Bench 155x10
Bench 150x10

American KB swings 50x25
Farmers walks 35sx200 steps

Life is good, WIM

Ok got out and finished my lifting. Took over an hour. I wanted to go longer but crashed pretty hard. Day 4 since my last cheat day, I think that's usually the hardest. Just gotta have WIM.

Here was my lift today:

Rack pulls 405x2
Rack pulls 365x4
Rack pulls 315x6

Barbell curls 75x6
Barbell curls 65x10

Squat lockouts 405x3
Squat lockouts 365x6
Squat lockouts 315x12

Bench press lockouts 225x1
Bench press lockouts 205x3
Bench press lockouts 185x8

Pretty heavy accessory workouts. Was good.

Life is good, WIM