I have to +1 loco on this...particularly with veggies. I am in no way a diet pro but everything fits so much better together for me if I eat a good amount of veggies twice a day

It's hard to fit fruits into 1500 cals. I will up the vegetables and the chili I made with a ton of beans which I think are the goat satiety food.

thanks breaux




159.0 lbs

Saturday Jan 9
Base Phase W2D1

Press: 65x8, 75x8, 80x8, 85x8 @9, 75x8

Front Squat: 135x8, 145x8, 155x8, 135x8

Deficit Deadlift: 95x10, 145x10, 175x10, 205x10 @<6

DB Incline Press: 30s x 15,15,12,12

DB Laterals: 10s x15 x4 sets

T = ?:??, RPE 8

***

This was a slog. I had a low grade headache the whole time and was on the edge of puking during sets. Press is still dumb, front squat is still easy. I could have done more DL sets but I just felt so shitty. I stood on a bumper so probably about a 2" deficit.

What do we think of these front squats?

157.6 lb

157.4lb

Lunch is my best effort at scabbing together some items to stand in for the Korean food stall bibimbap I had at the mall today. I think it's within 150 cals +/-. It was a pretty average sized bibimbap and I noped like 40% of the rice.




Is that enough chicken and green veg for you people?

Progress!

Love it.

Monday Jan 11
Base Phase W2D2

Comp Bench: 95x8, 135x8, 140x8, 145x8 @8, 135x8

HBBS: 95x10, 135x10, 165x10, 175x10, 185x10 @hard, 165x10

BTN Press: 45x12 x4 sets, LS @hard

Hammer Strength Low Row: 35s x15 x4 sets

T = 1:06, RPE 7

***

Not that bad. High bar is still awkward both in terms of the movement pattern and where the bar sits on my back. I trained high bar several years ago and was doing 95kg x8 and stuff. Maybe I should look at where I placed the bar back then. It's hard to imagine racking like 295 on my back at this point, and that's hopefully a single I'll be hitting in week 7 or 8.

158.6

Banner day calories wise but poorly timed dinner. I sat looking at the mfp for like 10 minutes deciding whether to have a snack or make the screenshot. I'm peckish at best but still kinda sucks.

1384. 192. Boom!

Yeah your boy's putting together some days.



157.4

Dinner is an approximation. My mother makes a pretty standard chicken and dumplings except there's a block of cream cheese added to like a 6 quart pot. The fiber one bars were just me being hungry and stuck in a gas station on the way home from work. Weakness.

Wednesday Jan 13
Base Phase W2D3

Deadlift: 225x8, 245x8, 255x8 @7ish

Press: 45x10, 65x10, 70x10, 75x10, 65x10 @idontwannatalkaboutit

OHS: 0x15, 20x15 x3 sets

Band Facepulls: x15 x4 sets

T = 0:57, RPE 7

***

1.25 cups of chicken and dumplings is an impressively tiny amount of food for a meal, so you do have that going for you.

I'd had the bars at like 5:30 and I go to bed at 8:30 on gym nights. I'd have polished off 2-3 cups probably if not for the snack.

is this the paid version of MFP?

Free.




158.2lb

The chocolate was an ingredient to the chili I made, and I ate the last bit of the bar instead of throwing it back in the freezer. I'm typing this at 4:40am the next day, on the morning of my back to back training day. Getting out of bed I had the thought that I wasn't sure how long I'd be able to sustain this level of effort.

Thursday Jan 14
Base Phase W2D4

Pullup Progression: Lat Pulldown 55x8, 85x8, 85(+) x8, Pullups x2 x4 sets, Lat Pulldown 100x8, 100x12

Front Squat: 95x10, 135x10, 145x10, 135x10

Prone Leg Curl: 50x15, 50+ x15 x3 sets

Overhead Tri Ext: 30x15, 30x12 x3 sets

Straight-arm Lat Pulldown: 25+ x15, 40x15 x2 sets, 25+ x15

T = 1:08, RPE 7

***

157.4 lb.

Ate mother's cooking again. I need to get better at pushing from lunch to dinner. I always get hungry at like 5 but I need to hold on for like two hours.

Whoa, improved the protein bar a little bit also.

Met Rx is gross bro, if you like sweet then go Robert Irvine fitcrunch or GTFO.

I've extensively researched this subject. Basically with protein bars you've got a few important metrics:

- calories per dollar. For this, metrx > *. A box of 4 is like 7 bucks and its 1600 calories for most of their products. 228 calories per dollar. Compare to Quest which is low 100s per dollar. Irvine is similar to quest.

- protein per 100 calories. Quest is king here (10 per 100), but metrx peanut butter cup is about equal to quest. Most metrx bars are 400 calories / 30g protein but the peanut butter ones are 300/30. Most of the other protein bars suck where this is concerned, packing as low as 5g per 100.

- carbs-skewed or fats-skewed. This is obviously subjective and based on your dietary restrictions, but the vast majority have the non protein calories skewed toward fats, since carbs are easier to replace with artificial. Actually, I don't know of any low fat protein bars. The closest thing are Zone bars, which I have a lot to say about in a separate bullet point.

- artificial sweetener source. Basically is there erythritol (sugar alcohols) or not? These are super tasty, but for some cause digestive problems. I find that I can't eat a ton of these bars without ruining my large intestine for weeks at a time, so they're just off the table for me as a viable option.

- and finally, taste. The problem with this metric is that virtually always the tastier bars have worse marks in all of the other areas so it's just a trade off, and often a bad one. Might as well just eat a snickers bar and a scoop of whey in water and enjoy yourself a hell of a lot more for the exact same macros. I think all of the quest-like bars taste practically identical (terrible). I thought the Irvine bars were pretty tasty. The 400 cal metrx bars mostly tastes very good, and the 300 one with the same macros as quest tastes bad, but far better than quest.

- My favorite protein bar that I've found that score 4s and 5s in every area are the Zone perfect macros bars like this one:



Big Lots near me sells these for $3 for a pack of 5. Two bars is 420cals 30g protein with 14g fat. It's enough actual food to be satiating. It tastes good, there's no sugar alcohol. Problem is I can polish off like 8 of these in a day if I don't have other low inertia options to choose from.




157.4 lb again.

Yeah I agree the price is important but Irvine is also 4 for $6 at the 'Mart, so get the numbers right bro.

They use to have a 30g protein bar (maybe premier) for $1.25 at walmart. But it tastes like shiet so I don't look for it anymore.

The fit crunch bars that I've seen are 200 something calories, so that's not a great price.


Saturday Jan 16
Base Phase W3D1

Press: 75x6, 85x6, 90x6 @9, 90x6 @9.5, 90x5 @10

Front Squat: 135x6, 155x6, 165x6 x2 sets @7.5

Deficit Deadlift: 185x8, 205x8, 225x8 x2 sets @<7

DB Incline Press: 30s x 15,15,12,12

DB Laterals: 12.5s x12 x4 sets

T = ?:??, RPE 7

***

Better than last Saturday. Press still sucks. I think last set went wrong because I switched to my squat shoes before it. Usually I do all my press sets with heeled shoes (just forgot to put em on) and the balance change was jarring.

DLs are great.

190 16p and arguably almost as good a snicker. I don't know what fake sugar it has but it doesn't bother me. Neither Quest. But some other ones do bloat me bad.

They are actually too tasty, you will overeat them. So stay away.

156.2 lb


Kind of fked up today. The ocharleys post workout was not a big deal. Then fam ordered chinese and I got donk sesame chicken. Not gonna attempt to count calories on that. I'd guess its 900-1200 or thereabouts.