Holding myself accountable, my diet and training log

[3clipseGT]

In my log here ill be tracking my diet and my training, how i feel, all that good stuff.

A little bit about myself in case someone checks in who doesnt know me. 23 years old, married to the most amazing woman ever, and i have a beautiful daughter who is 14 months old. Ive trained consistently for over 8 years now. I have ALWAYS battled with my weight and moreso now with getting super lean, when i was younger it was just being overweight.

My training style is pretty normal reps in the 8-12 range sometimes higher. But i have adopted the thinking of not writing down my weights, i go with what feels good. I dont care much about strength, i go for pump and feel strictly.

Diet...well that is the tricky part. I live in the barracks currently and have to eat chowhall food, which we do not get a very good choice of food but do my best. Apr 6 i am in my own apartment which will make things MUCH easier, and will most likely be adopting a modified Paleo diet. Mainly low carbs high fat with refeeds.

Supplements i wont be listing as thats not what this is about really. Just training, diet, and how i feel. If someone has questions ill answer em though.

Right now this is what my training looks like roughly:

Mon- Emphasis on Back/light chest
Tue-Legs
Wed-Shoulders/Arms
Thu-Off
Friday-Emphasis on chest/light back
Sat-Off
Sun-Off

On the off days ill most likely either take it off completely or do some form of cardio.


Im off to bed though for tonight, will update more tomorrow!

[Tomahawk88]

First lol. Here to make sure you dont punk out and play some lame flag football lol.

[3clipseGT]

First lol. Here to make sure you dont punk out and play some lame flag football lol.

Hahahahah welcome bud!

We have been playing powerball lately, gotta love that for PT!

Powerball if anyone is curious is the old game that the show Gladiators used to do where the ball must get into the trash can ( thats what we use anyway ), but we tackle n get crazy with it haha.

[Rosie Chee]

In for support and motivation, Josh. You're right - it's not enough to hold yourself accountable to yourself, because you can more easily justify slacking off. Plus, having that support network can help with so much more than just accountability. So this is me here to give you a when you need it!

~Rosie~

[Tomahawk88]

Hahahahah welcome bud!

We have been playing powerball lately, gotta love that for PT!

Powerball if anyone is curious is the old game that the show Gladiators used to do where the ball must get into the trash can ( thats what we use anyway ), but we tackle n get crazy with it haha.

Dude sign me up for that ish. Def not a game for the AF people I joined for gatorball(?) lol

[3clipseGT]

In for support and motivation, Josh. You're right - it's not enough to hold yourself accountable to yourself, because you can more easily justify slacking off. Plus, having that support network can help with so much more than just accountability. So this is me here to give you a when you need it!

~Rosie~

Thanks Rosie, glad to have you here! We both know i may need a kick or two!

Dude sign me up for that ish. Def not a game for the AF people I joined for gatorball(?) lol

Hahaha well come on down, we dont mind extra players!! hahah wth is gatorball?


Alright ladies n gents, fell asleep super early yesterday and took a rest day as well. Today i am moving into my apartment ( finally! ) so things have been busy and diet has been little but nothing bad.

Tonight will be shoulders and arms!

[Rosie Chee]

Thanks Rosie, glad to have you here! We both know i may need a kick or two!

Always willing to help a friend out

[Tomahawk88]

Hahaha well come on down, we dont mind extra players!! hahah wth is gatorball?


Alright ladies n gents, fell asleep super early yesterday and took a rest day as well. Today i am moving into my apartment ( finally! ) so things have been busy and diet has been little but nothing bad.

Tonight will be shoulders and arms!

They used a soccer ball and u could kick it around like soccer but u could also catch it. Once you caught the ball though you couldnt move you had to pass it. Plus a goalie. So it was a lot like soccer. They complained because I knocked the ball out of their hands I hate soccer lol. But I did get lit up a little by my friend Matt so that was cool.

Glad to hear you got the moving process started. How is the new place?

[3clipseGT]

Always willing to help a friend out

Your the best Rosie!

They used a soccer ball and u could kick it around like soccer but u could also catch it. Once you caught the ball though you couldnt move you had to pass it. Plus a goalie. So it was a lot like soccer. They complained because I knocked the ball out of their hands I hate soccer lol. But I did get lit up a little by my friend Matt so that was cool.

Glad to hear you got the moving process started. How is the new place?

Hhhmm that is interesting, maybe ill pitch that to the guys in my facility, but add a twist to it, where you can get tackled! Im sure you know how most Marines are!

Definitely man i was pretty pumped about it. New place is great! Actualy have food in the fridge that is edible and can cook now, so thats a huge plus!


Ok got in tonight and absolutely murdered Shoulders and Arms.. Pump was rediculous and vascularity is slowly coming back. Strength was definitely up on tricep reverse pushdowns so that was a nice unexpected surprise! Mind muscle connection was great and overall couldnt complain about the workout at all!

[Rosie Chee]

Ok got in tonight and absolutely murdered Shoulders and Arms.. Pump was rediculous and vascularity is slowly coming back. Strength was definitely up on tricep reverse pushdowns so that was a nice unexpected surprise! Mind muscle connection was great and overall couldnt complain about the workout at all!

Gotta love when training goes better than expected

[3clipseGT]

Gotta love when training goes better than expected

No doubt about that!!


Ok everyone, the plan was to workout after work but my workout partner didnt feel to well after work so we decided to put it off until tomorrow. I did get a slight workout from PT today and a little bit of cardio. Nothing crazy though, diets been good. Showing signs of some leaning up.

[JudoJosh]

PRESENT!!!

[3clipseGT]

PRESENT!!!

This picture is definitely how i feel right about now!!

[StackedCop]

Sub'd!! You know I got your back! Let's do it

[3clipseGT]

Sub'd!! You know I got your back! Let's do it

Thats what im talkin about!


Ok everyone got in tonight for a late workout. Did heavy chest n some back. Definitely feeling like ive added some density and size over the last 3 or 4 months of bulking if you will. Time to trim it down now!

Anyways felt really good tonight, great pump and good mind muscle connection going on! Also hit a new PR on t-bar rows, 4 plates for 10 reps, i was pretty stoked about that!

Diet slacked a bit today, but i ate my cheat meal, so its ok.. Really looking into the IF type diets. With my schedule though im going to have to look at how to adjust it. I work 2 days of mornings, 2 days of nights and then 2 days off. So ill be toying with it a bit to see what works best.

Tomorrow the plan is to do some light leg work, prior to that a little earlier in the day though ill probly get into the gym here at my apartments for some abs and cardio!

[JudoJosh]

That IF diet is really catching on, and its understandable given the results of a couple members here. I am considering it myself and am currently reading Maximum Muscle Minimum Fat by Ori Hoffmeckler to understand a little more of the science behind it. The lean gains site is supposed to be filled with info and everything you need to get started. Give it a browse around. I will probably be making the switch in a couple months.

I used to do 24 hr water fast almost every week then cut down to every other week then almost never now but I am starting to incorporate a 24hr fast back into my week and this time using the lean gains recommendations of using BCAAs during the fasting period. Maybe start off with just 1-2 days a week and increase from there

[3clipseGT]

That IF diet is really catching on, and its understandable given the results of a couple members here. I am considering it myself and am currently reading Maximum Muscle Minimum Fat by Ori Hoffmeckler to understand a little more of the science behind it. The lean gains site is supposed to be filled with info and everything you need to get started. Give it a browse around. I will probably be making the switch in a couple months.

I used to do 24 hr water fast almost every week then cut down to every other week then almost never now but I am starting to incorporate a 24hr fast back into my week and this time using the lean gains recommendations of using BCAAs during the fasting period. Maybe start off with just 1-2 days a week and increase from there

Definitely! I got some good links from Tomahawk that you had sent him, so ill be looking over those.

[Rosie Chee]

Ok everyone got in tonight for a late workout. Did heavy chest n some back. Definitely feeling like ive added some density and size over the last 3 or 4 months of bulking if you will. Time to trim it down now!

Anyways felt really good tonight, great pump and good mind muscle connection going on! Also hit a new PR on t-bar rows, 4 plates for 10 reps, i was pretty stoked about that!

Excellent! Awesome job hitting a PR, Josh

I used to do 24 hr water fast almost every week then cut down to every other week then almost never now but I am starting to incorporate a 24hr fast back into my week and this time using the lean gains recommendations of using BCAAs during the fasting period. Maybe start off with just 1-2 days a week and increase from there

I am starting to do this - will be doing it on my Day Off (Sunday). I know I feel much better the next day because of it.

~Rosie~

[3clipseGT]

Got in today for some light legs, mostly just really feeling and squeezing the muscles i was working. Workout went great and i decided to add some shoulders in. Pump was great, endurance was good, and overall had a great workout.

Still trying to figure out how im going to do this IF lean gains type diet. I have to pick up some aminos to sip on while im fasting, on top of the protein synthesis these really help curb my appetite which i think will be tough for the first week or so.

Like i said still trying to work on when i will fast and what times as my schedule is screwy. I may just keep a set time like 12-8pm and if i workout passed 8pm ill just have aminos after the workout. Keep it consistent so my body gets in a rythm.

As far as diet goes during the hours ill be feeding i think im going to try a carb cycling approach. Monday tuesday thurs friday and sunday will be low carb. Wed and saturday will be the carbup days. Fruit and greek yogurt will probly be the carb sources. Gonna intertwine this paleo diet in with it. Outside of my possible cheat meal on saturday which will be whatever i want.

Im also switching up my training again. Back and chest in one day is just to much for me and my training partner. So this is how the new training plan will be laid out.

Mon- Back/Bis
Tuesday- Chest/Tris
Wednesday- Legs
Thursday-Arms/Shoulders
Friday- Off
Sat- Modified Back/Chest ( Not a lot of sets, just my training partner and my weaknesses)
Sun- Off

Ill be ramping up the cardio as well.

[3clipseGT]

So diet went great today. No fasting diet though, just clean meals. Once i am able to order in some BCAAs, then ill start the lean gains/"Josh special" ( haha ).


Anyways i didnt sleep well AT ALL last night. Then proceeded to have almost 2 hours of MCMAP today after work. So i went home and before i knew it i was passed out and it was 730. Which is pretty much my cutoff.. If im not on my way or in the gym by 730 i dont go if its a morning shift the next day.

So ill just push my days back one and do back/bis/traps tomorrow!