SATIL log

[TLR Is Mental Poison]

Workout: hour ride. I think a lot of this weight loss is glycogen. Looking flatter up top, though we'll see how I look after this upper work out tomorrow. I'm not stressing though. It's gonna suck.... I remember last summer when people were asking me if I stopped lifting But that flatness means I've tapped my body's carbs and am burning through fat. Can't have it all (be carbed up + lose weight at the same time).... but we have to keep the goal the goal, no matter how depressing things get in the mirror Because I know on the other side, for starters that carb up will be epic, and more importantly I'll be at a better baseline going forward.

 

[TLR Is Mental Poison]

Weight: 180.6(regular), 29 1/4" waist. More relieved than anything. Maybe I will be able to get under 180 for June.

Workout: Rode for an hour last night. Kind of crazy how much difference an extra 15 minutes on each ride makes. Def like the hour long rides. Gonna struggle through an early upper body session this morning and then go buy wifey an SUV

Thoughts: I forget how much I was riding on my last cut but I think once I got to similar mileage the shreds started to accelerate. I am pretty sure my weekend ride was like 15-16 miles.... it was good for ~900kcal, and since it was outside I pulled a ton more water. I think this indoor shyt is better though.... lower intensity and it will *hopefully* allow me to continue to squat twice a week.

My right shoulder actually feels good enough to bench but I'm gonna keep doing dips. *Maybe* throw in 1 day of dumbbell bench at the work gym. I'm glad I can keep pressing while my shoulder heals. I think once I'm back to bulking I'm gonna throw some more variations of push/pull movements through the week.... for push, go back to 3x5 BB bench for the heavy push movement, but then do maybe an incline DB bench for the middle push movement, and definitely make dips the weekend volume push movement. I like dips a lot but I don't want to be dipping 280-300+ lbs (me + 135 or whatever). No need to push my luck.

Making good progress though. Covered a lot of important psychological ground this week.

 

[The ADD]

Weight: 180.6(regular), 29 1/4" waist. More relieved than anything. Maybe I will be able to get under 180 for June.

Workout: Rode for an hour last night. Kind of crazy how much difference an extra 15 minutes on each ride makes. Def like the hour long rides. Gonna struggle through an early upper body session this morning and then go buy wifey an SUV

Thoughts: I forget how much I was riding on my last cut but I think once I got to similar mileage the shreds started to accelerate. I am pretty sure my weekend ride was like 15-16 miles.... it was good for ~900kcal, and since it was outside I pulled a ton more water. I think this indoor shyt is better though.... lower intensity and it will *hopefully* allow me to continue to squat twice a week.

My right shoulder actually feels good enough to bench but I'm gonna keep doing dips. *Maybe* throw in 1 day of dumbbell bench at the work gym. I'm glad I can keep pressing while my shoulder heals. I think once I'm back to bulking I'm gonna throw some more variations of push/pull movements through the week.... for push, go back to 3x5 BB bench for the heavy push movement, but then do maybe an incline DB bench for the middle push movement, and definitely make dips the weekend volume push movement. I like dips a lot but I don't want to be dipping 280-300+ lbs (me + 135 or whatever). No need to push my luck.

Making good progress though. Covered a lot of important psychological ground this week.

 

[TLR Is Mental Poison]

Weight: 182.2 (regular) Another less than great day. Had to go car shopping with wifey, and then we went out to meet a friend of mine from out of town. What fukked me up the most was having to work out super early. Opened my feeding window at 9 and the whole day was a hunger struggle. Wound missing my target probably by 500-600kcal and loading up on salt. All things considered, damage is not bad and with my recent cleanup I feel pretty confident I can get back on track. I'm off tomorrow so I think in the morning I will do a long fasted ride.... like 90 minutes. That should clear all this excess water and salt I'm holding and get me back in the zone.

Workout: Hit legs today. Missed them Wednesday so I was apprehensive. shyt def didn't go up as easy as before but now that I'm actually in a deficit that is to be expected. Everything went up though which is fine. Tomorrow I'm definitely gonna ride; it's just a question of how long. I was a good bit over today as well but not as bad as yesterday and I closed the feeding window earlier. Looking veiny so I might be drier. We'll see what the scale says tomorrow.

 

[TLR Is Mental Poison]

Weight: 182.2 (regular), 179.4 (post ride + coffee)

Workout: That was a big ride. Started for 30 minutes, had to do some shyt, came back and did another hour. Bike computer says I did over 1kcal of cardio... I'll take it. Had a pretty small cup of coffee.... but it was potent. Still not starving at 1PM and performance was great. Cardio is the key but I really don't want to push too hard. Def took full advantage of this holiday though. Now I can just eat and chill. I think from here on I'm gonna try and make my rides 1 hour and 10 minutes.... that is going to be interesting when I do back to back rides Thursday and Friday.

Thoughts: Feeling better. Seems like shyt is under control. I remember last time I dipped into the 170s I was at the end of my rope. Depleted, hungry, not able to make any impact with any changes. Right now I feel like I have a lot of momentum behind me and some more autonomy in the results. I need a regular weigh in under 180 before I will feel super confident though.... looking forward to see what happens tomorrow morning.

 

[TLR Is Mental Poison]

Weight: 182.2 (regular the last 2 days) Talking all that shyt.... stuck in a rut again. Same weigh in for 5 days Been a hair over on calories the last 2-3 days but nothing crazy. I guess this is how it's gonna be. On the upside my weekly average is still trending down so that's good. If I can peek into the 181s tomorrow with no cardio tonight morning I'll be happy. Going to use my usual tricks (close the window early, dial back salt intake)

Workout: Hit legs for lunch today. Squats went up pretty easy... 9,9,10x260 no problem. Forgot my straps so deadlifts did not go so easy. My grip is stronger than I thought it would be but it faded pretty quickly. Gonna make that another priority in the next bulk.

Thoughts: Just need shyt to start moving again. Wish things were moving at a more steady pace but the trend looks good.

 

[TLR Is Mental Poison]

Weight: 183.2 (normal)

 

[TLR Is Mental Poison]

Weight: 182.4 (regular)

I really have no clue what is going on right now. Rode for 1:15 last night, 800kcal. shyt is just not moving at all brehs. I'm still gonna keep plugging and trusting the process because all the numbers are right. I'm on target 95+% of the time. shyt just doesn't make sense. Do I have to adjust down even further? What the fukk is going on with my metabolism

Workout: Yesterday's workout was actually pretty damn good. I did incline DB bench and it felt great. Full ROM, I think I used 75s or 80s for 3x8 and it was really nice. Everything else went as it always does. Definitely gonna alternate between my push/pull compounds.... I think doing the same movements 3x/week is what aggravates shyt. Gotta confuse the muscles, right babe?

 

[TLR Is Mental Poison]

Weight: 180.8 (regular) Not getting my hopes up. Have been on target all weel. Did my 1:15 on the bike last night. Gonna try and keep it tight this weekend. Also staying hydrated this weekend. Gonna try and avoid salt if I can. See where we are tomorrow and Monday.

Workout: 4x upper body Saturday workout. So weighted dips, body weight chins and regular other upper body stuff. Keeping strict form on tricep extensions made a huge difference.... the pump was frightening for like an hour Shoulder feels good enough that I'm gonna try my hand at heavy bench on Tuesday.

 

[TLR Is Mental Poison]

Weight: low-mid 182s. I did some soul (and pantry) searching. I gotta tighten my shyt up cuh. Over the last 2 weeks or so I had a 24oz thing of pretzels and a little tub of cookie butter. There's also a candy jar at my job literally right behind my desk I've been dipping into. So you add all that up and I probably cheated myself out of 1.5lb. shyt's still going slower than I want but that doesn't help. So through the end of the month I'm keeping it 100% tight for like 6 days out of the week. I will do a fast food lunch and maybe some candy on Friday, and if wifey wants to go out for a dinner on the weekend I'll plan around that too. But outside of that we're tightening way the fukk up. New target is 1900 so no room for slop.... 700kcal lunch, 500kcal shake, 700kcal dinner and my ~4hrs/week of riding. Gotta get this shyt done and stop fukking around.

Workouts: Been cruising. I missed legs yesterday so I rode. Lesson learned... bought a second belt and sleeves and I'm gonna make a second tricep chain apparatus too. Just gonna keep my gym bag at work full time and only bring towels/underwear/food in. This will actually make things a lot simpler. I feel good otherwise though. Gonna do incline bench again. I'm thinking for heavy bench I might fukk with one of the machines. I just don't like how restricted my hands are with barbell bench. I think that's what fukks with my shoulders.

 

[TLR Is Mental Poison]

Weight: 180.8 (again and again)

Workout: Weird one. Well upper body went OK.... I did incline DB bench for 3x8x80 and got all my other shyt off. For the ride though.... I was in the mood for a Walmart rotisserie chicken. Low key, they got some shyt. $5, 1280kcal, really good. I cut it in half and have it over two nights. But obviously, no carbs. I go for my ride, shooting for 1:20.... I take a break at 40 minutes, but I'm not feeling great. I start back up again and bonk immediately I had nothing left.

Thoughts: So now I'm wondering, am I actually carb depleted? If I've tapped all my carb reserves looking how I do now I'm in phenomenal shape. I don't look very flat or depleted at all. Maybe it's still early. In any case all the snacks are gone and we're focused again.

Looking back, I was gonna say May was a bust, but actually looking at the data it was pretty productive. Looking at my 1 week rolling average, at the beginning of May I was at 186.2, and with this last weigh in it's saying I'm at 181.4. So about 1lb/week. Problem is I keep bouncing off this high 180 limit. Hopefully tightening up the diet will help me break through this plateau. Plan for this weekend.... I don't have any social obligations, so we can keep it tight. Going to take tonight off from riding and carb up today/tonight, then do a fasted ride tomorrow morning. And by carb up I just mean staying on target but going lower on protein and higher on carbs. Going through my meal plan today I should be able to do about 200-250g of carbs, ~170g protein and whatever is left for fats. I may go a little over target (1900/day now) but not much.... I wanna give myself room to go out with wifey this weekend. I am starting to feel it though, I think the adjustments I made this week are working.

 

[TLR Is Mental Poison]

Weight: 179.8 (normal)

Thoughts:

Spoiler: Long winded

Significant weigh in, because I did NOT ride last night. So this is real. Adjustments were necessary, but productive. Definitely feeling it, but things are still manageable. I think I have a good bit in reserve before strength starts to really take a nosedive. Crazy thing is I still have my fasted ride today. Going to go for 1:20-1:30.

I do think snacking is not a bad idea but I need some healthier snacks. Low calorie, high fiber. Gonna grab some carrots at the grocery store and see what we can do. Truthfully though just being disciplined about closing the feeding window and only eating my meals will be it..... little shyt like munching on pretzels while my dinner was cooking or having a little scoop of cookie butter were adding up. I can tell because just in the few days that I've cut that shyt out I feel different.

I have been learning a good bit though. For example, looking back, this little stall showed me how little calories I actually need to make gains. I was probably averaging 2200-2300/day before cardio to be honest. And then ~350kcal/day of cardio on average off of that. But I did cut volume by 2/5ths, and I'm not benching or squatting heavy. So more calories would definitely help there. But I will lower my gaining phase calorie target and try and stay more on point with cardio. 1 or 2 90 minute rides should do it and hopefully I'll be able to do one early Saturday since my Saturday upper is so much easier now.

So we have 20 days left in June, and I have about 10lbs to lose. Last month I averaged ~1lb/week, but so far in June I've been doing 2.3lb/wk. But even if I keep moving at ~2lb/week, which is doable but aggressive, I'm only gonna hit like 175. To get down under 170 I'm gonna have to keep pushing through to mid July at this pace. We will probably be out on the lake July 4th and I'd like to carb up for that so things will probably go a little longer. Probably going to lose a little strength, but nothing crazy, and the carb up snap back will be insane. Especially factoring in that I am still hitting legs consistently (well most of the time anyway ). Overall though feeling relieved. Hopefully it's not a fluke.

Anyways, time to ride, and then a few hours later hit my Saturday upper body shyt.

 

[TLR Is Mental Poison]

178.0 post ride... new post ride low

 

[TLR Is Mental Poison]

Weight: 179.4 (normal)

Workout: Hit upper body yesterday. Went pretty well, nothing to really report. I have legs today

Thoughts: Vascularity is reaching previously unseen levels. Admittedly a little flat though. But no worries. A lot of new and nice details are coming out too.

 

[TLR Is Mental Poison]

Weight: 178.0 (empty)