Had a party last night and a BBQ today. We get back on the wagon tomorrow. 2100/day is the goal, gonna go light on the cardio. I was using cardio as an excuse to pig out and it clearly backfired. Weighed in at 200 flat this morning. See what we do this week staying strict. Just had my chicken, feeling decent. Upper body party time.
SATIL log
- Thread starter TLR Is Mental Poison
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Upper body party day went OK. A little hungover and I dont sleep well when I drink. Got through most of my shyt and Im benching again
Just weighed in at 199.4
Did a macro check, I have definitely been eating way over my goals. Avg daily intake is probably 2400-2500 even on what I thought were "clean" days. Definitely higher on bad days.
There are upsides though. My protein intake is through the roof. I have probably been getting like 270-300g a day on good days which is nuts. And obviously I have room to play now. My metabolism is still good even after 4 months of on-off deficits. So indirectly I have been taking a diet break. Now its really time to get serious and make a big push for the summer. I'm going to try a strict 2200 to start. Scale my preworkout chicken and rice back, and on non workout days take the rice out completely. Gonna try to mix in some chicken breasts too to lean things out a bit. Just gonna switch things up some to leave a bigger margin for error and keep things tight. Hopefully it doesnt kill my lifts. We'll see.
I think I'm gonna order the cage and bar today.
Did a macro check, I have definitely been eating way over my goals. Avg daily intake is probably 2400-2500 even on what I thought were "clean" days. Definitely higher on bad days.
There are upsides though. My protein intake is through the roof. I have probably been getting like 270-300g a day on good days which is nuts. And obviously I have room to play now. My metabolism is still good even after 4 months of on-off deficits. So indirectly I have been taking a diet break. Now its really time to get serious and make a big push for the summer. I'm going to try a strict 2200 to start. Scale my preworkout chicken and rice back, and on non workout days take the rice out completely. Gonna try to mix in some chicken breasts too to lean things out a bit. Just gonna switch things up some to leave a bigger margin for error and keep things tight. Hopefully it doesnt kill my lifts. We'll see.
I think I'm gonna order the cage and bar today.
Hit back squats for the first time in a minute. Down to 255 for 3x8. I aint skressin. I betchu now that Im not riding as much anymore shyt will rebound. Still gonna go for front squats Wednesday and SLDLs too.
Hamstrings are killing meeeeeeeee
Im thinking curls might be more effective than deads. Less of a PITA too. When I get back on my bulk shyt Im def gonna only do deads sparingly
Im thinking curls might be more effective than deads. Less of a PITA too. When I get back on my bulk shyt Im def gonna only do deads sparingly
Early assessment of diet tweaks? 
Highly effective... weighed in at 198.4 this morning
Thats hydrated and fed too, none of that dry empty weekend stuff
Ive been hungry AF though. I guess thats how it's supposed to be in a deficit... just hoping shyt doesnt kill my lifts any further. Doing chest/arms/back for lunch. Prob gonna do pasta for dinner tonight.
Check should be here tonight so I will order my shyt. This is the rack:
And Im thinking this for the bench:
This with my little bullshyt leg press will cover everything but flys. Bout $1500 for everything
Highly effective... weighed in at 198.4 this morning
Thats hydrated and fed too, none of that dry empty weekend stuffIve been hungry AF though. I guess thats how it's supposed to be in a deficit... just hoping shyt doesnt kill my lifts any further. Doing chest/arms/back for lunch. Prob gonna do pasta for dinner tonight.
Check should be here tonight so I will order my shyt. This is the rack:
And Im thinking this for the bench:
This with my little bullshyt leg press will cover everything but flys. Bout $1500 for everything
Chest arms back went well, I give it an 8/10
We will see how these tweaks hold but so far so good, hit 6,6,5x 215 on bench which is great considering I couldn't lift 205 off the rack a few weeks back
Im starting to think maybe I cant do cardio on this cut. Body can only do so much in a deficit. Been off the bike for a few days and I feel a lot better in the gym. Sucks as I wanted to build up my cardio but it's looking like the time for that will be in a bulk when I have the metabolic cushion to adapt. Most I might be able to do is a little 30 min ride here and there but nothing crazy at all. Not stressing it though, less shyt to do.
We will see how these tweaks hold but so far so good, hit 6,6,5x 215 on bench which is great considering I couldn't lift 205 off the rack a few weeks back
Im starting to think maybe I cant do cardio on this cut. Body can only do so much in a deficit. Been off the bike for a few days and I feel a lot better in the gym. Sucks as I wanted to build up my cardio but it's looking like the time for that will be in a bulk when I have the metabolic cushion to adapt. Most I might be able to do is a little 30 min ride here and there but nothing crazy at all. Not stressing it though, less shyt to do.
Ordered the shyt. Got the cage, bench, an Ironmind hip squat belt with the loading pins and some attachments. Should all be here in a week
Debating on whether to switch things up a little bit. Front squats are probably getting tossed for the hip belt shyts. Gonna keep doing back squats. Also gonna see how my evenings look. I am doing a lot of side work at home so it's probably better if I keep going at work till that shyt dies down. But on the weekends I'm prob gonna stop going to my local gym and go my shyt at home. This will make things a lot more flexible too. Typical workout is like 40 mins to an hour. I can probably scale that back to 20-30 mins every day once I'm bulking. I'm gonna stick with what I'm doing for now though.
Debating on whether to switch things up a little bit. Front squats are probably getting tossed for the hip belt shyts. Gonna keep doing back squats. Also gonna see how my evenings look. I am doing a lot of side work at home so it's probably better if I keep going at work till that shyt dies down. But on the weekends I'm prob gonna stop going to my local gym and go my shyt at home. This will make things a lot more flexible too. Typical workout is like 40 mins to an hour. I can probably scale that back to 20-30 mins every day once I'm bulking. I'm gonna stick with what I'm doing for now though.
Loving the shredder attachment on my food processor 
Take my grilled chicken breast, shred it, throw on some kind of salad dressing (gonna try honey mustard next time)
Got chest arms and shoulders today. We'll see how it goes. Gonna go a little early to get back in time for a meeting.
Take my grilled chicken breast, shred it, throw on some kind of salad dressing (gonna try honey mustard next time)
Got chest arms and shoulders today. We'll see how it goes. Gonna go a little early to get back in time for a meeting.
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Chest arms shoulders went OK. Didnt have rice beforehand, just chicken and veggies. Then a snickers bar and shake afterwards. Still have 550-650 to playay with when I get home 
Should be able to do wheat pasta if I go light on the pesto and cheese.
Should be able to do wheat pasta if I go light on the pesto and cheese.shyt weekend. Upper body party went well enough, hit what I needed to hit and felt good. But I'm sleep deprived and it's catching up to me. I was damn near falling asleep on the way in to work, and I broke down and got a coffee.
Also went way way way way way way way over on food. Friday and Saturday I prob had 2600-2700kcal. Got back down to 2200 or so last night. I was good through most of the week. If I can limit my over to Saturday I will be OK, gotta stay down at 2000. Weight loss has kind of stalled again. Gonna give it to the end of July and see if I'm due for a diet break. Cravings are strong and weight loss is stalled. Kinda feeling like shyt too though I know sleep will help with that.
Getting tired of sweet potatoes. Gonna switch to regular potatoes or maybe even oatmeal for a little bit.
Also went way way way way way way way over on food. Friday and Saturday I prob had 2600-2700kcal. Got back down to 2200 or so last night. I was good through most of the week. If I can limit my over to Saturday I will be OK, gotta stay down at 2000. Weight loss has kind of stalled again. Gonna give it to the end of July and see if I'm due for a diet break. Cravings are strong and weight loss is stalled. Kinda feeling like shyt too though I know sleep will help with that.
Getting tired of sweet potatoes. Gonna switch to regular potatoes or maybe even oatmeal for a little bit.
Last of my gym stuff coming tonight (bench and cage)
Gym stuff is here, room is getting painted though so most likely not getting put together until Friday at the earliest.
Went to bed early last night. Feeling much better. Realized wifey gets about 2 more hours of sleep than me with her shorter commute now. Been going to bed too late and not catching up on the weekends. Thinking about legit going to bed like lights out at 10:30 at the latest instead of 11:30-midnight light now. shyt's fukkin with me.
Really gonna try and stick to my guns on diet this week.... 2000-2100/day, through the weekend too. Thinking about taking away some carbs and replacing em with fat/protein. Carbs make me hungry. Yesterday I had 275/150/40 P/C/F. Last meal was some frozen chicken cordon bleu shyt. Held me down way better than pasta or even sweet potatoes. So I think for dinner I'm gonna do some meat and something like mashed potatoes or something. Just keep my carbs under 150g. I have been messing with low (for me) carb stuff for the past ~2 weeks and it hasn't been too bad. Has its benefits.... less water weight yoyoing, no big sugar spikes/crashes, and protein/fat are much more satiating. Performance in the gym hasn't dipped though I have to be vigilant about getting water and having my intraworkout shakes. I also am having some carbs post workout to refill glycogen stores. Def not fukking with keto but I am not as dependent on carbs as I thought.
Went to bed early last night. Feeling much better. Realized wifey gets about 2 more hours of sleep than me with her shorter commute now. Been going to bed too late and not catching up on the weekends. Thinking about legit going to bed like lights out at 10:30 at the latest instead of 11:30-midnight light now. shyt's fukkin with me.
Really gonna try and stick to my guns on diet this week.... 2000-2100/day, through the weekend too. Thinking about taking away some carbs and replacing em with fat/protein. Carbs make me hungry. Yesterday I had 275/150/40 P/C/F. Last meal was some frozen chicken cordon bleu shyt. Held me down way better than pasta or even sweet potatoes. So I think for dinner I'm gonna do some meat and something like mashed potatoes or something. Just keep my carbs under 150g. I have been messing with low (for me) carb stuff for the past ~2 weeks and it hasn't been too bad. Has its benefits.... less water weight yoyoing, no big sugar spikes/crashes, and protein/fat are much more satiating. Performance in the gym hasn't dipped though I have to be vigilant about getting water and having my intraworkout shakes. I also am having some carbs post workout to refill glycogen stores. Def not fukking with keto but I am not as dependent on carbs as I thought.
Upper body party went OK, ~8/10 in context 6-7/10 overall. Just grinding and retaining strength, nothing really to report.
Pretty much replaced rice with frozen veggies in my chicken. Decent amount of carbs... like 50g on average plus the 30 or so g of sugar I use to season the chicken. That should be enough. Plus then I get to have a candy bar with my shake afterwards. Still have about 500kcal left, already at 225g of protein Still not gonna keep a running diet log but I think I'm gonna just do daily tracking of my macros. I had an idea of what I was hitting before but now I think I need to stay on top of it.
Pretty much replaced rice with frozen veggies in my chicken. Decent amount of carbs... like 50g on average plus the 30 or so g of sugar I use to season the chicken. That should be enough. Plus then I get to have a candy bar with my shake afterwards. Still have about 500kcal left, already at 225g of protein
Still not gonna keep a running diet log but I think I'm gonna just do daily tracking of my macros. I had an idea of what I was hitting before but now I think I need to stay on top of it.