OK I think I am on my to good progress. I feel like I know what I need to know so I'm going to start posting once a week and I'll try to post progress pics once every two weeks. Thanks for your help.
updating after each workout is nice, helps you stay on track of it all
Chest and tri
DB press 35x10, 45x10, 50x10, 60x10
pec deck flys 60x10, 70x10, 75x10 80x10
incline press 35x10, 40x10, 45x10, 45x6
close grip bench press 40x15, 60x15, 80x10, 80x10
cable flies 20x10x4
back to machine tricep rope extension 30x10, 40x10x3
cable push downs 40x10, 50x10, 60x10, 60x10
1. 2 whole wheat english muffins with 1.5 tbs of PB 400 cal
2. sushi 600 cal
3. preworkout protein drink 220 cal
4. postworkout protein drink 160 cal
5. chicken burrito
fat 58 g
cho 256 g
protein 161 g
weighed in at 258 this morning. It seems I am bouncing between 256-260 lbs. for 10 days now. I stopped doing HIIT after workouts.....hmmm.
legs and I couldn't get at the squat rack
leg press superset with calf raises 90x10, 180x10, 270x10, 360x10
hack squat machine 70x10, 80x10, 90x10, 100x10
leg extension superset with leg curls 4 sets each
weigh in this morning at 258. My total body weight seems to have stabilized for the last 10 days but it looks like I am still losing fat but it's hard to tell. I am going to give this 3 more days then lower total calories to 1900 per day.
Started doing hiit again. I will post my diet and workout later.
I still think you could benefit from upping your fat intake to 30, protein to 50 and carbs to 30. Have one carb up day every 5 or so and you should continue to lose fat.
Possible changes I am considering.
lowering total calories
workout splits and exercises
First thing I am doing is adding HIIT back to my workout. Let's see what that does. I suspect it was important--we'll find out soon enough--next progress picture is in 9 days if the body doesn't show progress then I will make another change.
By the way I am a scientist so I just have to do it this way. Changing multiple variables in an experiment yields confusing data.
With your size I don't see how lowering calories is going to help. Your maintenance has to be closer to 3000 a day and if you are 2100 you are already way down. It may benefit you to raise calories for a few weeks to help get your body out of starvation mode which will prevent burning of fat very easily. Also, you need to get more protein in your meals and make sure it is a focal point of all of them; if not you cannot preserve muscle mass while cutting. Also, many quality protein sources have good fats and cholesterol in them that help with natural hormone production, ie testosterone. And drop the PH/DS idea until you have got to your goal weight then consider it. Plus, good luck getting your hands on any right now.
i'd say go with 2800-3000 for 2-3 weeks, then drop back down again
today was shoulders, abs and HIIT
seated db press 35x10, 40x10x3
delt machine 30x10, 45x10, 60x10, 60x10
standing rows 40x10, 60x10, 80x10, 60x10
front raises 20x10x4
cable crunches 60x20x4
incline leg lifts 4 sets of 20
oblique crunches 4 set of 20
HIIT stationary bike 15 min 1 minute fast pace followed by 30 seconds as fast as I can--repeat.
cho 156 g
protein 196 g
Missed lunch today because of a meeting.
I've been pretty agro the past couple days.
258 this morning. Increasing total calories today. Today is my rest day for the gym.
260 this morning.
my meals were poorly planned yesterday and need to get my act together.
fat 87 g
cho 281 g
protein 212 g
isopure zero cal protein drink 210 cal
whole wheat English muffin 130 cal
PB 50 calories
mid morning snack
cereal bar 139 calories
oat granola bar 180 cal
lunch 800 calories
15 sushi pieces
3 slices of cheese
protein drink 200 cal
3 slices of cheese 339
protein drink 200
Going to add more real protein and veggies today.
yesterday I woke up with pain and a little stiffness in my left elbow area. It feels like inflammation of a tendon. I took yesterday off from the gym, which was scheduled. I was hoping it would get better but last night it was on fire. I iced it and it started to feel a little better. I'm going to hit the gym and work through it and let's see what happens. Advil and ice for sure.
try doing tricep stretches for the elbow pain
i still think you need to reduce your carb intake, or at least switch some of them to fibrous sources cereal/granola bars and english muffins are just a pile of refined carbs. get some spinch/green beans/broccoli in the mix. These help keep you feeling full, encourage regularity, and will generate less of an insulin response.
back, biceps and HIIT
elbow was pretty tender during my workout but I iced it all afternoon, loaded up on some advil and it feels great tonight. Looking forward to a good chest and tri workout tomorrow.
cable seated high row 100x10x4
lat pulldown 90x10, 100x10, 110x10, 120x10
straight leg deadlift 90x10, 110x10, 130x10 150x10
standing cable rows 20x10, 30x10x3
standing EZbar curls 65x10, 70x10, 80x10x2
standing one hand cable curls
stopped at that point because my elbow was screaming to stop.
HIIT stationary bike 15 min.
wheaties and milk 340
pre workout protein drink 220 cal
post workout protein drink 220 cal
lunch fish tacos on corn tortillas 660 cal
dinner skinless chicken breast 220 cal
peas 104 cal
fat 53 g
cho 175 g
protein 196 cal