Weight: 175.6 (regular) again. Good, glad it stuck. Having some Cream Of Wheat before my morning ride. It's early so I might push to 20 miles today. shyt does ding me a little bit for the upper body workout but the carbs help. I think I may be over fasted cardio for good.
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Weight: 173.8 (regular) Very surprised. Definitely going to continue with the weekly refeeds, seems like they work pretty well. We'll see how this holds through this week.
Workout: Rode yesterday.... really productive. Hit 18 miles, felt like I could have went longer. I did take a few breaks but not out of fatigue. Upper body went well, did 4-5 sets on everything. Waiting for my food to cook to hit legs soon.
Workout: Rode yesterday.... really productive. Hit 18 miles, felt like I could have went longer. I did take a few breaks but not out of fatigue. Upper body went well, did 4-5 sets on everything. Waiting for my food to cook to hit legs soon.
Weight: 175 flat (regular) Had burgers last night. Quite satisfying. Not super over with calories, though I might go for a leaner meat next time (90/10, I think I did an 85/15). Gonna keep it clean during the week though; prob gonna do a lot of cauliflower for dinner this week.
Workout: Hit legs... 3x10x265 is moving well on both ends. Pretty easy workout.
Thoughts: Having thoughts about calling it quits now. It's weird because I may be at a point where 5lbs makes a huge difference. But at the same time I don't know that it's going to get me where I want to go. Other issue is I want to call it quits on the 22nd. Two weeks away. I'm at 174-175. Based on the last few weeks, if I'm 100% on every meal everyday I will probably just dip into the 170s. Just thinking out loud here. I guess I will keep pushing. I got this far and I want to see how I look at that weight. Bigger issue though is what I do coming out of the cut to keep the gaining phase under control. As lean as I am now, I feel like if I rebounded to my current weight I could maintain it no problem, and while I def would enjoy some more calories.
Only issue now is since my weight loss is only about 1.2lb/week on average, or 4200kcal/week, when you add in the 2600kcal/week of cardio I'm doing, I really only have an extra 1600kcal/week or ~230kcal/day to add. I suppose if I can bang out 1000kcal/week in cardio that will get me to damn near 400 extra kcal, plus I know once I'm in a surplus my calories will rebound a little. So 2500kcal is probably safe.
One thing I'm glad to have done is improved every season... just trying to remember what I improved on:
And I think I might actually be able to if I can legit get down to 170. It's going to be a challenge though
Workout: Hit legs... 3x10x265 is moving well on both ends. Pretty easy workout.
Thoughts: Having thoughts about calling it quits now. It's weird because I may be at a point where 5lbs makes a huge difference. But at the same time I don't know that it's going to get me where I want to go. Other issue is I want to call it quits on the 22nd. Two weeks away. I'm at 174-175. Based on the last few weeks, if I'm 100% on every meal everyday I will probably just dip into the 170s. Just thinking out loud here. I guess I will keep pushing. I got this far and I want to see how I look at that weight. Bigger issue though is what I do coming out of the cut to keep the gaining phase under control. As lean as I am now, I feel like if I rebounded to my current weight I could maintain it no problem, and while I def would enjoy some more calories.
Only issue now is since my weight loss is only about 1.2lb/week on average, or 4200kcal/week, when you add in the 2600kcal/week of cardio I'm doing, I really only have an extra 1600kcal/week or ~230kcal/day to add. I suppose if I can bang out 1000kcal/week in cardio that will get me to damn near 400 extra kcal, plus I know once I'm in a surplus my calories will rebound a little. So 2500kcal is probably safe.
One thing I'm glad to have done is improved every season... just trying to remember what I improved on:
- 2015 cut- just got my feet wet, lost 32lbs
- 2016 cut- got down under 180, made gains through the cut, kept things better during following off season
- 2017 cut- cleaned up the fukk out of my diet for the long term, dialed back protein and got carbs back in, hopefully dipping under 170
And I think I might actually be able to if I can legit get down to 170. It's going to be a challenge thoughWeight: 173.4 (regular) You know for all that talk of giving up I definitely saw a difference this morning. Had a good ride last night... was slightly over target on calories though. Time to rein that in and buckle down for the week. Productive ride though.
Workout: hit upper body today. Need to chill on bench. Shoulder is holding up but I'm picking my butt up off the bar and using a lot of leg drive. Just need to humble myself and lower the weight. Everything else went well though.
Random thought: refeeds work. Next year, def gonna do hi/lo calorie days. Probably just go high on weekends and low on weekdays as that works with flexibility. May go a little more aggressive with volume too. Probably stick with the 3 set workouts on weekdays for time, but on weekends I might go up to 4-5 set workouts. I know I can on upper body; I don't know about lower body. But if I acclimate myself to the volume early on I should be able to manage. The learning is the best part
Weight: 175 flat (regular) Gonna blame the salt in the chips I had. Only 100 kcal but still. Looks like we really have to tighten up for this home stretch. I do see a difference in the mirror though.
Weight: 176 flat 
Yesterday did not go according to plan. Wifey wanted to go to some BBQ shyt, but it was after I closed the window. I went H.A.M.
Well, not really. I had 2 pieces of chicken, some mac and cheese, and a couple of dinner rolls. Probably was about 1000kcal. Daily target has been ~1800... gonna go lean and shoot for 1500/day today, tomorrow and Sunday. Saturday is gonna probably be another high day since a friend of ours is having a pool party. Might shoot for more miles on the bike tonight as well. Putting coilovers on my car Friday night as well so that will be some extra calories/water lost.
shyttiest thing is the food was very low quality. Feels like a big greasy lump in my stomach. It was good though
On the upside, still down 1.4lb from last Thursday, and my weekly rolling average weight just dipped into the 174s. Trend wise I'm actually OK, but I felt like some momentum was picking up, and I'm really trying to get under 170 ASAP
Workout: Hit legs yesterday. Same shyt... 3x10x265. Feeling good; contemplating going up to 3x8x270 next week. Got my alternate upper for lunch and ride tonight.
Yesterday did not go according to plan. Wifey wanted to go to some BBQ shyt, but it was after I closed the window. I went H.A.M.
Well, not really. I had 2 pieces of chicken, some mac and cheese, and a couple of dinner rolls. Probably was about 1000kcal. Daily target has been ~1800... gonna go lean and shoot for 1500/day today, tomorrow and Sunday. Saturday is gonna probably be another high day since a friend of ours is having a pool party. Might shoot for more miles on the bike tonight as well. Putting coilovers on my car Friday night as well so that will be some extra calories/water lost.shyttiest thing is the food was very low quality. Feels like a big greasy lump in my stomach. It was good though
On the upside, still down 1.4lb from last Thursday, and my weekly rolling average weight just dipped into the 174s. Trend wise I'm actually OK, but I felt like some momentum was picking up, and I'm really trying to get under 170 ASAP
Workout: Hit legs yesterday. Same shyt... 3x10x265. Feeling good; contemplating going up to 3x8x270 next week. Got my alternate upper for lunch and ride tonight.
Weight: 175.2 (regular) Yesterday was not perfect but much better. Was basically on target... power went out when I got home from work, so I went out and had a burger and salad. Came back on, so I did my ride. Not as sweaty or high HR as I would have liked, but I think it got the job done. Too much sweat masks the fat loss anyway. Also feeling a little... backed up. Coffee tomorrow will def help clear things out and get my weight to a true level. All this unhealthy food and cheap meat... blegh. Happy to get back onto my shyt.
That said, on a positive note, weekly average is still under 175, and my weekly average loss rate is improving. Still an uphill battle though. I'm definitely feeling groggier and as Wed showed my resolve is starting to falter. More importantly right now I basically have 2 weeks to try and do what I previously did in 6- lose 5lbs. Hopefully I can get right this weekend... I feel like I will be able to. Then from there I will just have to stay on target 100% of the time. No refeed this Saturday. Next weekend will be rough... family in town. Honestly might just wrap it up then
Workout: I hit my alternate upper body stuff yesterday. Went well. Rode when I got home like I said above. At this point the workouts are pretty much plug and play. Looking forward to getting back to making gains again. We're gonna do it right this time.
Thoughts: Just thinking of the plan for next year. Gonna be rough with the baby coming in December, particularly if I want to start cutting in February. But I like to think out loud and plan, so here's what I'm thinking:
August- January (27 weeks)
That said, on a positive note, weekly average is still under 175, and my weekly average loss rate is improving. Still an uphill battle though. I'm definitely feeling groggier and as Wed showed my resolve is starting to falter. More importantly right now I basically have 2 weeks to try and do what I previously did in 6- lose 5lbs. Hopefully I can get right this weekend... I feel like I will be able to. Then from there I will just have to stay on target 100% of the time. No refeed this Saturday. Next weekend will be rough... family in town. Honestly might just wrap it up then
Workout: I hit my alternate upper body stuff yesterday. Went well. Rode when I got home like I said above. At this point the workouts are pretty much plug and play. Looking forward to getting back to making gains again. We're gonna do it right this time.
Thoughts: Just thinking of the plan for next year. Gonna be rough with the baby coming in December, particularly if I want to start cutting in February. But I like to think out loud and plan, so here's what I'm thinking:
August- January (27 weeks)
- Diet/weight control- immediately move back up to 2500kcal/day intake, do 1000kcal/week of cardio. Continue to eat clean and try and stay away from sugar (been having next to none for weeks). Stay under 180 if possible, 185 max. Go lax with protein (~150g/day). Get more insoluble fiber (veggies)
- Physique- focus on symmetry (arms), lower lats, abs
- Strength/volume/routine- 3 9 week cycles (8 weeks on, 1 week deload). Use anabolic recovery from new calories to try and put 10lbs on all compounds and 5lbs on all accessories on first cycle, half that goal for second and third. Bring back heavy squats, try and fit in hamstring curls. Going to run my 3 compound/5 accessory set stuff during weekdays and 5 of everything on weekends.
- Diet/weight control- goal is to get down to 165
Going to do an aggressive start. Currently riding 50 miles; will start this cut at 40. Will also cut intake to 1800 on low days with refeed on Saturday if needed. This is why keeping weight low during gaining phase will be key... gonna be much easier to drop 15 over 12 weeks than 20 - Physique- see what happens
- Strength/volume/routine- cut back to 3 sets again, bush heavy squats & deads as well. Try and make gains through whole cut. Current cut will have stretched out over 20 weeks when all is said and done But only about 15 of those were active. I figure starting with a cleaner diet and a cardio base I will be able to be more aggressive and consistent from the jump which will allow me to do more in less time. Marathon, not sprint
fukk it... next week, we are going low. Gonna drop the target down to 1600 
Should be good for an extra 1/2 a lb or so. I wanna make it
Should be good for an extra 1/2 a lb or so. I wanna make it Weight: 173 flat (regular, 7/15), 172.2 (regular, today) Might be legit. Sweat a lot working on my car all this weekend, but wasn't full on dehydrated. Emptied things out yesterday. Adjustments seem to be working based on my mood.... feeling foggy and groggy. Post ride weight was 172.2 after a big ass bowl of Cream of Wheat (prob another 3lb) and a cup of coffee (~.8lb). Friend had a little BBQ; I was able to plan around it (skipped my shake). So I think I was mainly on target which makes that 172.2 this morning feel legit. Don't have my spreadsheet in front of me but it looks like I'm down 1.8lb from last week. Are we gonna make it to under 170 by next weekend?
Today might be slightly over target as well.... had to have breakfast as my mom is here. I figure I can hit legs after lunch, and then close my feeding window for the day with my shake. May need to have some carrots/peppers tonight but today should be ok. It's still fukk breakfast though
Workout: Regular stuff.... 18 mile ride, and then my upper body workout. All went pretty decent. Sore from working on my car. Gonna pop a few aspirin, have lunch and hit squats this afternoon.
Today might be slightly over target as well.... had to have breakfast as my mom is here. I figure I can hit legs after lunch, and then close my feeding window for the day with my shake. May need to have some carrots/peppers tonight but today should be ok. It's still fukk breakfast though
Workout: Regular stuff.... 18 mile ride, and then my upper body workout. All went pretty decent. Sore from working on my car. Gonna pop a few aspirin, have lunch and hit squats this afternoon.
Weight: 174.2(regular) I figured I would rehydrate after I finished the work on my car. Still down, but I was hoping to at least be in the 173s. Looks like we are pushing through to the end of the month....
Weight: 175 flat (regular) Went out for lunch with a colleague, probably did about 2000kcal for the day. Also been skipping my shakes, so not getting my fiber and backing up. Disappointed because I had a decent ride last night. First Tuesday in a month that I've been up from the previous Tuesday. We will see what happens tomorrow though. Rolling average is still down from last week's so really hoping this is just a blip. If the weather permits, I think I might do an outside ride Thursday for a change.
Workout: Went for a 3x5 upper today. Wasn't bad at all, actually made it in good time. Probably going to shoot for a 3x4 on weekdays though... gets a little crazy for the showers and parking
The pump was
The pump was
Weight: 173.6 (regular) I'm not really counting it because I worked on my car last night and sweat a shytload. I'm thinking/hoping that's the last work I'll have to do on my car for a while... expecting a weight spike tomorrow.
I keep waffling but I do think I'm gonna pull the plug this weekend. Just looking flat and I'm doubting an extra week is gonna make a huge difference. I know the carb up will be epic as well. Bummed I missed most of this summer but it's been pretty rainy anyway. Main thing now is to come back into the surplus without going out of control. Basically going to keep the diet as is and just add 600-700kcal of homemade fun after dinner. We're gonna come back with brownies
Crazy thing is I think my diet has been having an effect on wifey's eating... she's 17 weeks pregnant and has lost about 10lbs. All her gains went out the window as well. That's going to be a fun comeback
I keep waffling but I do think I'm gonna pull the plug this weekend. Just looking flat and I'm doubting an extra week is gonna make a huge difference. I know the carb up will be epic as well. Bummed I missed most of this summer but it's been pretty rainy anyway. Main thing now is to come back into the surplus without going out of control. Basically going to keep the diet as is and just add 600-700kcal of homemade fun after dinner. We're gonna come back with brownies
Crazy thing is I think my diet has been having an effect on wifey's eating... she's 17 weeks pregnant and has lost about 10lbs. All her gains went out the window as well. That's going to be a fun comeback