Weighed in at 189.4 this morning. Gonna scale back. Lactose intolerance confirmed this morning 
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Days off are critical. Did NOT scale back 
Weigh in was 188.4 this morning. All I did yesterday was eat 
I am hoping my maintenance is legitimately ~2600-2800 now. I feel great!!! Hitting everything today. Most of it at work and the rest at home. Tomorrow bike and then same story Thursday.
Finally being somewhat lean has taken a huge mental weight off. As long as I can maintain I am good to go. I do need to clean up the diet a bit though. But I have pretty much ran through all the snacks so it's back to business.
Weigh in was 188.4 this morning. All I did yesterday was eat I am hoping my maintenance is legitimately ~2600-2800 now. I feel great!!! Hitting everything today. Most of it at work and the rest at home. Tomorrow bike and then same story Thursday.
Finally being somewhat lean has taken a huge mental weight off. As long as I can maintain I am good to go. I do need to clean up the diet a bit though. But I have pretty much ran through all the snacks so it's back to business.
188.4, ~2700kcal yesterday
Hit everything yesterday. Feeling a little DOMSy but not painful. Hit back squats yesterday which I'm guessing is the culprit. Looking at the workout... I don't think I need to hit legs 3x/week, especially if I'm biking too. Gonna do 2 full body days and 1 upper body bro day, and then bike 2x/week. Also gonna dial back squats back to 5 or 6 reps instead of 8. Then push front squats up to 9-10. That should cover everything
Metabolism definitely seems to be back. If I can slowly gain at 3000kcal/day I will be fcking set. Should definitely be doable with biking. I feel sooooooooo much better
Hit everything yesterday. Feeling a little DOMSy but not painful. Hit back squats yesterday which I'm guessing is the culprit. Looking at the workout... I don't think I need to hit legs 3x/week, especially if I'm biking too. Gonna do 2 full body days and 1 upper body bro day, and then bike 2x/week. Also gonna dial back squats back to 5 or 6 reps instead of 8. Then push front squats up to 9-10. That should cover everything
Metabolism definitely seems to be back. If I can slowly gain at 3000kcal/day I will be fcking set. Should definitely be doable with biking. I feel sooooooooo much better
190.4 
Been getting a little greedy. Last 2 days were well over 3000. Gonna hold it down around 2500 the next few days and take it easy. Its the late night snackery. Gotta tighten up that feeding window.
Weather is getting cold and air is getting dry so my throat is a little hoarse. I feel OK though. Gonna try my full body shyt tomorrow with the timer. If I can run through my whole workout in an hour or so
I'm gonna have to be really on my shyt though.
Hit upper body yesterday with a shoulder focus (basically my chest arms shoulders workout). Went OK. Incline bench kind of fukks with my right shoulder. Gonna take it easy on that. Rest of it went well though. I feel like I might be able to do a *light* ride today but I'm gonna hold off. Just eat less. I just killed the last of the culprit (brownies ). I take this week as a quasi diet break. I think 2500-2700 net is going to be my target through this bulk. Like I said if I keep the feeding window strict I will be good. I was good last night till I had those brownies 
O yea, baked a turkey last night and shredded the meat. Came out really good. Actually the breast was quite moist. nikkas can't fukk with my slow and low game. Could use more salt though
Been getting a little greedy. Last 2 days were well over 3000. Gonna hold it down around 2500 the next few days and take it easy. Its the late night snackery
. Gotta tighten up that feeding window.Weather is getting cold and air is getting dry so my throat is a little hoarse. I feel OK though. Gonna try my full body shyt tomorrow with the timer. If I can run through my whole workout in an hour or so
I'm gonna have to be really on my shyt though.Hit upper body yesterday with a shoulder focus (basically my chest arms shoulders workout). Went OK. Incline bench kind of fukks with my right shoulder. Gonna take it easy on that. Rest of it went well though. I feel like I might be able to do a *light* ride today but I'm gonna hold off. Just eat less. I just killed the last of the culprit (brownies
). I take this week as a quasi diet break. I think 2500-2700 net is going to be my target through this bulk. Like I said if I keep the feeding window strict I will be good. I was good last night till I had those brownies O yea, baked a turkey last night and shredded the meat. Came out really good. Actually the breast was quite moist. nikkas can't fukk with my slow and low game. Could use more salt though
Weight back down to mid 189s. Weather sparked my annual sore throat BS. I think I need to get my tonsils out.
Hit full body today. Well, I tried to at least. Hungover and a little under the weather. Couldn't front squat for shyt. I need to put squats first since those are taxing as fukk. Bench and everything else went OK though. Like I said not feeling great so appetite is down... that should probably help get my weight in line. Just gotta hold on to these gains till I feel better.
Supposed to do a long ride tomorrow but I will see how I feel. Definitely going to sleep in tonight.
Hit full body today. Well, I tried to at least. Hungover and a little under the weather. Couldn't front squat for shyt. I need to put squats first since those are taxing as fukk. Bench and everything else went OK though. Like I said not feeling great so appetite is down... that should probably help get my weight in line. Just gotta hold on to these gains till I feel better.
Supposed to do a long ride tomorrow but I will see how I feel. Definitely going to sleep in tonight.
Didn't do shyt today. Weight down in the high 188s. Still feeling feverish and a little weak. Not gonna do shyt tomorrow either. Hopefully will be up and at it again by Tuesday.
I'M SHUTTING DOWN THE STUDIO.
I have the flu or something. Taking the week off. No point grinding through when I feel like shyt. Dropping calories to like 2300 and just taking it easy. Might take a couple of sick days or work from home this week. Just gotta get through tomorrow and then I can chill.
I have the flu or something. Taking the week off. No point grinding through when I feel like shyt. Dropping calories to like 2300 and just taking it easy. Might take a couple of sick days or work from home this week. Just gotta get through tomorrow and then I can chill.
Feeling a lot better. When I get sick sleep becomes even more critical. I'm probably about 75% now. I think I might do a little light ride tonight to get back on track without coming back in too heavy.
Didn't ride. No worries. STUDIO REOPENS THIS WEEKEND. I feel pretty good. Basically back to normal.
Been getting a little too comfy with snacks at work, but overall macros are in check and weight is completely under control. Over the last week my weight has been bouncing between 188-190. Measured my waist today and it was a hair over 31". So my shyt is fully dialed in. I'm going to chill today, lift tomorrow and then hopefully ride Sunday.
Still mulling over my routine. I think I will only do a full body day on Saturdays, just so I can ride Sundays. I like doing upper body at lunch during the week, so I will do that and just hit legs at home. Only tricky thing with the full body workout is I will have to dial back on bench, since I'm gonna squat and shoulder press first. Hopefully that shouldn't knock me off my pivot too much.
Really liking turkey. Made one randomly before but I'm gonna try and fukk with the breast only. Gonna bring carbs back into the lunch rotation. Like I said I've been getting too comfy with the snacks at work. Rice/pasta/potatoes and veggies will hold me down and eat up (slightly) less calories.
Holy fukk today is going so slow.
Been getting a little too comfy with snacks at work, but overall macros are in check and weight is completely under control. Over the last week my weight has been bouncing between 188-190. Measured my waist today and it was a hair over 31". So my shyt is fully dialed in. I'm going to chill today, lift tomorrow and then hopefully ride Sunday.
Still mulling over my routine. I think I will only do a full body day on Saturdays, just so I can ride Sundays. I like doing upper body at lunch during the week, so I will do that and just hit legs at home. Only tricky thing with the full body workout is I will have to dial back on bench, since I'm gonna squat and shoulder press first. Hopefully that shouldn't knock me off my pivot too much.
Really liking turkey. Made one randomly before but I'm gonna try and fukk with the breast only. Gonna bring carbs back into the lunch rotation. Like I said I've been getting too comfy with the snacks at work. Rice/pasta/potatoes and veggies will hold me down and eat up (slightly) less calories.
Holy fukk today is going so slow.
Back at it. Weighed in at 188.8 this morning, been pigging out w/no cardio.... I know this party cannot go on forever though.... I will ride tonight.
Hit full body yesterday. It was rough! Might need to hit legs separate for a while to let them catch up.... my front squat has dropped like 30-40lbs in the last month
Pretty much everything is down from before I got sick.... hopefully I can get back in gear
Hit full body yesterday. It was rough! Might need to hit legs separate for a while to let them catch up.... my front squat has dropped like 30-40lbs in the last month
Pretty much everything is down from before I got sick.... hopefully I can get back in gear15 mile ride 
Did a lap around the neighborhood, came home, had some OJ, did another loop. 2nd loop was brutal.... definitely have to learn to pace myself. I wish my damn heart meter worked... would help a lot. Either way I am considering my penance paid.
Did a lap around the neighborhood, came home, had some OJ, did another loop. 2nd loop was brutal.... definitely have to learn to pace myself. I wish my damn heart meter worked... would help a lot. Either way I am considering my penance paid.
Weighed in today at 189.4. Yesterday was actually surprisingly light (only 2400 or so calories net MAX) so I'm imagining/hoping that will drop a little bit today. I def looked a little drier this morning.
I think I have figured out my maintenance and am back in a rhythm so I'm gonna start bulking.... here's the math, just thinking out loud
Past 2 weeks I've been holding steady at ~2700kcal
I am hoping to ride at least 20 miles a week, ideally 30.... 50kcal/mile = 1000-1500kcal of "control calories" a week or 150-200kcal per day, so that's back down to 2500-2550
Not looking to gain more than 2lb a month; 1lb would be ideal.... .25lb/week give or take, 875kcal/week or ~125 above maintenance per day.
So ~ 2700 + 150-200 + 125 is just about 3000 give or take. If I can't ride for whatever reason I will scale that back to ~2800 or so. Time to start making gains, but I definitely don't want to get greedy. Came too far to fukk it all up now.
I think I have figured out my maintenance and am back in a rhythm so I'm gonna start bulking.... here's the math, just thinking out loud
Past 2 weeks I've been holding steady at ~2700kcal
I am hoping to ride at least 20 miles a week, ideally 30.... 50kcal/mile = 1000-1500kcal of "control calories" a week or 150-200kcal per day, so that's back down to 2500-2550
Not looking to gain more than 2lb a month; 1lb would be ideal.... .25lb/week give or take, 875kcal/week or ~125 above maintenance per day.
So ~ 2700 + 150-200 + 125 is just about 3000 give or take. If I can't ride for whatever reason I will scale that back to ~2800 or so. Time to start making gains, but I definitely don't want to get greedy. Came too far to fukk it all up now.
Chest arms back today. Went well, felt good. Hit 6,6,5x225 on flat bench, got through most of 3x9x+35 on weighted chins with straps. Arms feel... luxurious :scumbag:
Legs today. Hit 3x5x275 just to get my feet wet. Felt OK, could have done more. Not going to get greedy.... I will only bump it by 5lb next week, even though I probably could have added 10 lb TODAY. Even if I only do 5lb a week max, that's still 50lb by the end of the year barring sickness or injury. A little heavier.... weighed in at 190.4 today. Due for a ride though which I will take tomorrow and try to take easy. I will probably ride on the trainer.
Weight is creeping... 190.8... going to see what I look like over the weekend after this ride tonight though before I dial back. Also have chest arms and shoulders for lunch.