So today I did just a regular BW Tabata since in the dead of winter I don't leave my home. LOLZ like I run in 45 degree weather

22/21/19/18/17/17/17/17

148 and a low round of 17, so thats pretty hot.

It did take me 10 minutes before I was reasonably sure I wouldn't vomit or die. Whatever.

Diet still sucks. I'll start a more careful diet in Feb since my vanity comes more in style in the spring

very hot. nice work. i know the 10 minutes of waiting to die feeling all too well.

Bleh.

DB Snatch:
1x80 Left hand got some random assistance from right. Meh. Kinda spaced out.
1x75
2x70

Clean
3x175 high pull, deadlift, high pull
1x165

This really annoys me since I was suppose to get a 1x185 which was my old max. I have lost 5-8 lbs in that time, but mostly my form is just whack. I probably need to take a cycle after this current one to focus on O-lift form with heavier volume to break the 200 barrier.

Squat
1x235
1x225
2x205

I think the 235 is equal to a PR. Mostly since I've not maxed my squat in a long long time. Probably could squeeze out a little more maybe 10-20lbs. Form was pretty bad today. I have a lot of tightness in my hips from a variety of things. I've been trying to do some more hip mobility stuff. Will continue to try to do more of that and stretching (easy to ignore )

is that really your diet? whats with the white bread, chips and mayo?

Not normally. I was very busy that day and I just ran by Atlanta Bread Company on my way home. Not to mention I think that was my diet for like the first 6 hours of being awake.

In addition, I think I had like 5 chips. I've eaten too many of those non-trans fat, deep fried in grape seed oil (or something else not good tasting) chips to really enjoy good ol fashioned Lays anymore.

True, I barely ate yesterday cause of a really busy day so I was just asking cause it surprised me to see that post; not trying to sound like a dick or anything. I was waiting for a Rx at CVS today and walked through all the food aisles to see if I could pick anything up. Needless to say, there wasnt and I put myself through unnecessary torture.

It happens a lot. I have pretty poor dietary habits because 1) healthy food doesn't taste good 2) I'm very busy 3) I don't care

Its about balance. It'd be great if I could devote my entire day to healthy, but its not really a priority for me atm. Maybe when I'm a touch older.

MWHAHAHAHAHAHAHA.

Last day of non-dieting. I will shed tears tomorrow. Though I did have like 3 red bulls (full sugar of course spread across the day), and a huge tempura/mayo/fishy/magical ball of goodness along with a ton of sushi for my final non-diet meal.

Oh I also got a battery for my ganster BF % measure thingie. Which is less important for what it says, more important to be able to show the changes I make.

First week plan: Calories of 2k on a zone with 5+ "meals" a day. I'm unsure what to modify and am welcome to suggestions for what dietary methods I should experiment with. Preferably people in similar situations could comment since typically endo/ecto/meso-morphs have vaguely similar reactions to different diets (though I don't want to squelch any suggestions, just want to encourage those in similar situations to share what has worked for them).

Diet is going much better.

DB Snatch
2x1x70
2x65

Clean
1x175
1x160

Suppose to be 1x170. But I was angry from my failure of yesterday. Got a really great third pull. Probably the best looking clean I've ever done at 170+, which left me somewhat happy since I think a lot of the form issues involve some modicum of getting it right once and then knowing that you can repeat it.

Front Squat
1x195
2x2x175

Right knee felt a little crappy, but its fine. I got some time off for it to rest up.

I'm having an issue "sitting back" in the front squat initially, normal? Not normal? My front squat form is "better" than my back squat, but I don't really know what I should be looking for as much as my back squat. Last double was very smooth and I liked the way they felt. So maybe I was just sitting into my first few too much.

Side Note: I got some trueprotein.com blends for PWO shakes. I think Smiley mentioned this stuff as well. I used their high grade hydrolyzed whey and the bitterness really is much less noticeable than in other variants. It seems in the 2-3 years since I've last tried these custom blends they've made a lot of headway though I did also use the like $1.30 (Like 20% more to the cost) a pound super premium flavoring. Whey is a little clumpy but its all a ton of tiny clumps so somewhat manageable. Taste is pretty meh as far as what I've tasted. It doesn't taste like Grow for example, but it also doesn't have malted milk on the ingredients. Pretty solid product IMO and you have a touch more control over it as well. (Creatine with or without etc etc) I ordered 4 different flavors in 4 different mixes and will share my thoughts on each as I get to them.

I'm actually almost out of whey protein and looking for something. Lemme know what you'd recommend.

I've been doing something like this, usually a little over 2k calories with 4/5 meals a day.

Breakfast: whey, peanut butter, fish oil, banana, some spinach or something
Lunch: chicken (sometimes tuna or really lean steak), two veggies, two fruits, mixed nuts
second lunch: same thing
dinner: generally the same thing, but never as healthy as lunches. sometimes i get chicken subs, chinese, pizza, what have you. I'm still living at home so this is usually partially determined by what mom is making

Fruits: apples, bananas, oranges, kiwis, pears, berries (cran, blue, straw, black, and rasp), also added star fruits, pineapple, and rhubarb (I think it's a fruit?)

veggies: spinach, broccoli, baby carrots, cucumbers, peppers (red and green), snow peas, mixed veggies, celery (even though I hate it), whatever else looks good.

I lost 10 lbs and somewhere around 2-3% BF in January eating mostly like this. I just looked on Fitday and I averaged 2300 calories a day. I didn't drink too often, didn't go overboard when I did, and my cheat meals were usually just eating more healthy food when I felt really hungry, although I did get stuck eating some unplanned meals out.

So I guess this is a mix of a zone/paleo type diet, although I eat stuff not in the paleo diet. If you can handle eating this healthy (it took me around a year to work up to this, with some time eating like crap) it's impossible not to lose weight.

BPS,

Thank you for your thoughts. Thats essentially what I'd do if fitness was my #1 priority. I'm trying to work on it but days like today don't really help at all.

All,

To add insult to injury. I implode >10% of my BR today and then go for a run and get cramps. Tilt. Mardi Gras is imploding my lifting schedule.

Little PNF and I might time my tuck planche. Maybe >5 seconds? FWIW this has really improved despite not working on it at all.

Hrm. My diet still sucks today was much better. But 1872 cals and horrid ratios.. I'm not going to post them because they're embarrassing. Much like there will not be any videos of me attempting cartwheels.

Did some active recovery.

50 Air Squats
20 V-ups
30 Pushups

Followed it with like 45 minutes of stretching. Man, I'm not flexible at all. Atleast I have more stuff to work on? As if I didn't have enough already?


Side Note: My back looks great from all of the o-lifting. Now if only I could lose like 8lbs of bodyfat... Hrm.

I did like 7x10 pushups yesterday.

DB Snatch
5x1x80
2x70

Clean
5x1x175
1x160
1x150

I inserted a couple high pulls after the first 1x175 and was suppose to do a double at 150. Whatev. The first set was heinous on most reps. Whatev. My form is pretty terrible at high intensity, on the bright side it can't get any worse?

Front Squat
1x205
2x2x185

Squats felts fine.

I did drop a 175 clean on the way down. Took a Hot-Rox and had sweaty hands. Time to order chalks. And additionally to get around to finding a new gym.

Another day in the hood.

DB Snatch
1x70
1x65
1x2x65

Clean
5x1x155
1x2x140

Squat
2x2x205

Suppose to do 200 on squats. Whatev. Confusion. Feel pretty wiped.

Diet is going much better. Had 5 meals spread over 10 hours. 2100 cals 32/32/37. Holla!

Thremp,

post your what you're eating. The embarrassment factor helps in keeping you clean(er).

yea quit sneaking chocolate cake in the bathroom

The list is super long for yesterday, but I'll give it a go.

.6 cup steel cut oats
.5 tabl honey
15 raisins
1.5 cup 2% milk
1 cup coffee
2 serv PWO shake (~216 cals)
2 cup raw baby spinach
1 chicken breast
.5 oz blackberries
3 kumquats
7.5 NY Strip
1 slice whole wheat bread
4oz deli ham
.5 tabl mayo
.5 avocado

Did Push Up and Squat tabata. 209. Yuck.

Diet was awesome till I went out and gorged myself on pizza. But meh... <2500 cals and 26/29/45 so not totally horrible.

I'd care a lot more if I destroyed 200g of white rice instead of molesting half a pizza. Actually scratch the earlier estimate I had a martini as well.. LOL @ fitdays estimate for cals. They drink martinis out of sippee cups. But whatev, I'm not entering a custom drink for that.

Whatev. Cheat mealaments.

Had a couple things today to eat. Mostly just golfed and slept. Couple things consisted of one meal of steel cut oats and another of a calzone and 2 beers. I coupled this with a 5ish hour nap as well.

I find there is just something synergistic about pizza and beer. Oh well. My car is busto so I will be marginalizing my gym time. Maybe I'll walk down there or take some jogs or something.

Another day.

DB Snatch
2x1x75

Clean
1x170
1x160

Front Squat
1x195
2x185

All lifts felt really good. Played golf yesterday for some nice low intensity cardio. Took a jog of just over 2 miles and did some PNF stretching after.

I like to call it LIIT so I can feel better about myself.

Nothing says ghey like laying on the floor and rubbing a tennis ball on your ass.

In addition to the vast ******ry that is soft tissue work. I hit the gym.

DB Snatch
2x1x65

Clean
2x1x150

Squat
2x2x215