SATIL log

[TLR Is Mental Poison]

Just finished a ride like a minute ago...... 35 minutes, 140 BPM average. "PR". No way can I do ~140BPM rides 3 times a week. I think I will try 2 easy days.... like 125BPM average.... and 1 hard day like today. Not bad though, an indicated 465kcal burnt, and I definitely lost some water too. That's actually probably not good for weigh ins, but I know the weekly undulations so I can figure the average out. If I can hit 40 minute at 125 BPM tomorrow and Monday I'll be happy.

Did shoulder upper today, went fine. Added weight on some movements, but I'm not going too crazy. Details in the arms are starting to show in ways I've never seen.... brachialis game is quite loyal

 

[TLR Is Mental Poison]

188.6 this morning. Did a light ride last night.... could only do ~20 minutes at ~120BPM. Gonna see if I can do ~3 120 BPM sessions at 45 minutes next week. Can't complain though, down almost 2lb from last Friday. Just "emptied" myself a good bit too so hopefully tomorrow's weigh in is more loyal. I still wanna get down under 188 by Monday.

Regular weekend shyt coming.... light upper and light lower. Got the food situation right so we should be able to stay clean and on target but we will see what happens.

 

[TLR Is Mental Poison]

187.4

#TrustTheProcess

AND yesterday was not perfect food wise. I was probably about 100kcal or so over but we still stayed close to target. Down 4lb since Monday but it seems like the day to day fluctuations are nuts. Hopefully I can settle down into some kind of rhythm. I think I need to give in and start doing the daily spreadsheet log. I'm also still hoping that by keeping squats in twice a week and just generally taking legs more seriously this time I can focus the losses to nothing but fat. Man I wonder what I would weigh now if I didn't have that disastrous back sliding week.... down just under 6lbs in 3 weeks, which is really 2. If I can keep that pace up

 

[TLR Is Mental Poison]

Back up to 187.8 this morning. Mismanaged a pang last night.... I know what I need to do going forward though.

Dropping the protein on this cut seems to have been key. So much more diet flexibility and much better performance in the gym w/o the loss of muscle I'd expect at the rate I'm dropping. Speaking of which, I think I cleared 29x200 (9,10,10) on flat bench, and I know I cleared 3x10x250 on squats yesterday. Those squats go up easy too, really in a groove there.

 

[TLR Is Mental Poison]

Such an iterative process. I slowed the ride down and was able to go longer and get the calories I wanted. I def feel like I could do this ride at least 2 times a week, and hopefully 3. I do feel like I could do this ride tomorrow. I'm gonna chill though.... def ride Thursday, hopefully ride Friday too.

Made lunches today...... chicken and Brussels sprouts. The volume I miss my butter roasted potatoes though

 

[TLR Is Mental Poison]

188.2.... not stressing it; pattern seems to be if I do something it takes ~24-48 hours to show up on the scale. Was about 90% on target yesterday and I had a great and easy ride last night. Hoping that + staying on point today will push me down in the 186s soon.

Man playing with high volume foods is crazy, I honestly don't know if I'm gonna be able to finish my lunch today and it's only ~600 calories TOPS.

 

[The ADD]

188.2.... not stressing it; pattern seems to be if I do something it takes ~24-48 hours to show up on the scale. Was about 90% on target yesterday and I had a great and easy ride last night. Hoping that + staying on point today will push me down in the 186s soon.

Man playing with high volume foods is crazy, I honestly don't know if I'm gonna be able to finish my lunch today and it's only ~600 calories TOPS.

When you mismanage how much damage are we talking?

 

[TLR Is Mental Poison]

When you mismanage how much damage are we talking?

Like 100-200kcal out of a ~2000kcal daily intake target every couple of days. Not really a wide bandwidth, and with the cardio (~150-200/day on average) and the general intake deficit (~700-800/day) I def have a lot of wiggle room. Performance isn't suffering and mood/libido are OK so far so I'm gonna keep rolling

 

[TLR Is Mental Poison]

The pullback starts.... 235 felt heavier than usual today, was still hungry when I got to the gym. Only got 6, 6, 5x235 on bench. Everything else was OK though. We'll see what happens with heavy squats tomorrow

 

[TLR Is Mental Poison]

188.2 again...... doing my part..... not panicking yet

 

[TLR Is Mental Poison]

187.2.... thank God.... #keepthefaith #trusttheprocess

Performance has been taking a slight beating, but only in the power rep ranges (5-6 reps). I got through the same 2x5x325 + 5x315 on squats yesterday, but it was not easy. I'm going to try to hold on to those weights/reps until I got to Europe in 9 days. Def gonna work out while I'm there as well; try and keep going as I was here. Critical time

I think I may need to dial up the carbs in my pre-workout meal. For heavy upper I had my regular lunch- chicken and Brussels sprouts. Felt hypoglycemic and sluggish. Yesterday my lunch timing got messed up so I grabbed a ~400kcal candy out of the vending machine and had my shake, then had my lunch afterwards. Much better. Protein is still up above the norm- ~210-220 vs my regular 160-180 or so, but I have enough carbs to front load a bit and still be able to have a little with dinner.

 

[TLR Is Mental Poison]

187 flat this morning. Had a micro carb up yesterday (a handful of Cheeze Its), the pump was quite loyal after my shoulder upper workout. Did my 40 minute ride last night as well. Just plugging away. Hoping to dip into the 186s tomorrow and if I can stay on target with calories through the next week a peek at the 184s

Gonna just switch to maintenance mode on my trip, maybe up the volume in the gym actually.... then when I come back, beast mode. If I can keep this pace up I should be in the 170s by June, and then I will pull the plug around mid June or so. Once the cut is over I'll jump back to regular volume, and do some more intense cardio (outdoor rides and swimming) so I can up my intake a lot but still hold on to the shredz

 

[TLR Is Mental Poison]

185.6 For anyone keeping count that's 7.4lbs in less than a month.... with basically 1 week off Waist is a hair over 29.5"

I am definitely starting to feel it though. It looks like when I cut my immune system goes on vacation.... between that and allergies I'm in a bad way. Gonna Claritin it up and make it do what it do. I should still be able to make things happen in the gym. Last year I think I was cutting around this time too and when allergy season hit I got curb stomped with some kind of flu. Had a 102 degree fever and I couldn't do shyt but lay on the couch for a week. I think/hope the zinc and other micronutrient supplements I've been taking will beef up my immune system. Feels a lot like last year but no fever, at least yet.

We will see if this is just a fluke or the real deal over the next few days, but even still that's a pretty big fukking dip. I think the cardio volume is what's doing it.... being smart about intensity with it is enabling me to do more of everything. I rode last night but could only muster like 25 minutes... still good for damn near 300kcal and some sweat though. Last 2 cuts legs were damn near not even part of the program.... they're definitely still flat, but adding reps and weight on volume squats while losing 2+ lb a week = some good fukking programming if I must say so :scumbag:

Trying to think through what to bring on this trip gym wise. Just thinking out loud:

• Squat belt
• Chucks
• Protein
• Creatine (which I think I'm gonna start getting mixed in with my protein)
• Vitamins

Hoping not to gorge.... I'm usually pretty good when I travel; if we keep it to 3-4 meals a day with no snacking or w/e I should be fine. Israeli cuisine is Mediterranean so it will be easy to stay on point there. Right now I have a week off until we go but I have a lot of shyt to do, including working on me and wifey's cars, so I'm not gonna be sitting on my ass.

 

[TLR Is Mental Poison]

186.8 this morning... more reasonable, yesterday was probably a fluke. Still, things are moving in the right direction, and I know I'm holding onto muscle nicely because yesterday I cleared 3x8x205 on bench, and today I cleared 3x8x255 on squats and the same at 245 on SLDLs. Workouts still feel great though admittedly the pump is pretty fukking flaccid right now. Next week is gonna be rough since I'm gonna be home doing nothing, so I gotta make sure I don't eat out of boredom. Already cooked my lunches for the next 2 days; gonna probably grab some fish or beef filet for dinner along with some purple potatoes, sunchokes and other veggies I like. Just try and keep shyt clean before I go on vacation Saturday.

Also thinking I'm gonna get a pass for a local gym.... obviously I've been benching my 235+ and squatting my 315+ for months now but I'm a little sketched about benching at home alone. Plus it will be a good excuse to get out of the house and stay active. I may even do full volume on accessories... at least based on how I'm feeling now, I think I could.

 

[TLR Is Mental Poison]

186.2.... had a 30 minute ride last night, but that was on top of an impromptu 2 mile walk (car broke down ) and some work on my other car. So a pretty high activity day.

Looking a little flat..... I have some time though so I think I'm gonna do my full power upper workout today with 5 sets on accessories instead of the 3 I've been doing. Haven't done a staycation in a minute.... it's really nice. Just have to make sure I get all my errands and tasks done.