Kleen - Project 50: Under Construction
- Thread starter MrKleen73
- Start date
Rocket3015
Legend
It's a good day !
MrKleen73
Legend
10/24/22 - Nutrition - Another on point day.
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10/25/22 - Waking weight 214.2 - BP 140/81 before taking daily dose of Telmisartan, it looks better in the afternoon / evening
My body weight is not really responding with dropping the calories right now. I am heavier with the last week being a good bit lower calories so thinking I could be gaining some muscle mass possibly with my Test up where it is now that it has had 3-4 weeks to build up. That and assume some is water from my carbs being higher than they normally are overall.
Today is supposed to be a lift day, but my quads are a little sore and my hamstrings are still destroyed from the makeshift GHR work Sunday. Walking up the stairs in our office is having it's way with me. Have to put on my Zen face so I don't wince while walking up them. I am going to take an hour long walk at lunch instead, and do legs + right side upper tomorrow.
My PT had me test out DB Curls this morning 10 x 25 reps, one set. It was nice, somewhat challenging but not too bed. It is the most I have lifted like that so far. I was really happy with that and she told me I could build up slowly based on how comfortable things are which is going to accelerate things a bit. We did a lot more challenging stuff on everything today. Getting into the meat of PT stuff now. Pretty excited to see things progressing. She told me my range of motion was excellent for right now and she is happy with that. I can touch my scapula behind my back now if I straighten my fingers during stretches. I think this is better than some people's ability who have not had a surgery.
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10/25/22 - Waking weight 214.2 - BP 140/81 before taking daily dose of Telmisartan, it looks better in the afternoon / evening
My body weight is not really responding with dropping the calories right now. I am heavier with the last week being a good bit lower calories so thinking I could be gaining some muscle mass possibly with my Test up where it is now that it has had 3-4 weeks to build up. That and assume some is water from my carbs being higher than they normally are overall.
Today is supposed to be a lift day, but my quads are a little sore and my hamstrings are still destroyed from the makeshift GHR work Sunday. Walking up the stairs in our office is having it's way with me. Have to put on my Zen face so I don't wince while walking up them. I am going to take an hour long walk at lunch instead, and do legs + right side upper tomorrow.
My PT had me test out DB Curls this morning 10 x 25 reps, one set. It was nice, somewhat challenging but not too bed. It is the most I have lifted like that so far. I was really happy with that and she told me I could build up slowly based on how comfortable things are which is going to accelerate things a bit. We did a lot more challenging stuff on everything today. Getting into the meat of PT stuff now. Pretty excited to see things progressing. She told me my range of motion was excellent for right now and she is happy with that. I can touch my scapula behind my back now if I straighten my fingers during stretches. I think this is better than some people's ability who have not had a surgery.
Attachments
bicep training
MrKleen73
Legend
Not sure about my thumb but I got my index and ring finger on it. Will have to see if I can touch with the thumb next time.
MrKleen73
Legend
Lunch time cardio - Parking Garage Ramp Walking - 45 minutes walking up 12 stories of parking ramps then down the stairs to the bottom 3 times
My legs were a bit toasty after this, even trembling a little. Talk about some serious work, luckily it is 70 degrees with 18 MPH winds so I wasn't hot at all so stayed pretty sweat free.
My legs were a bit toasty after this, even trembling a little. Talk about some serious work, luckily it is 70 degrees with 18 MPH winds so I wasn't hot at all so stayed pretty sweat free.
Rocket3015
Legend
That sounds like a workout !!
MrKleen73
Legend
Oh it was a good one for sure and probably just what I needed. My hamstrings got nice and full of blood without any damage being done which seems to have sped recovery. They are feeling much better today.
I think at lunch time I am going to do Muscle rounds for Machine Leg Press, Leg extensions and Leg Curls then touch on upper for some stimulation.
Yesterday's calories were low but honestly I ain't mad at the macros. Ended up having a surprise dinner alone with the wife so we ordered from Chili's. I got a medium rare Guiltless Grill 10oz sirloin with sliced avocado and asparagus. I overestimated the amount of fat in the dish and went to bed without checking on it because I knew I hadn't gone over but was expecting around 2000 calories total for the day. Didn't quite make it. I forgot they do not put the butter on the GG steaks so the calories are a lot lower. Still pretty happy with the macros. Plenty protein and fiber, good amount of fat and lower carbs. What is to complain about on a weight loss diet.
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Also good news on the BP front. I got the Telmisartan last weekend and since then my BP has dropped quite a bit between it and the Carditone. After a day of caffeine and plenty sodium my BP was 125/74 in the evening. I ain't mad at that at all. I would like to see the upper get down below 120 but overall this is a huge leap in the right direction. I think I am probably going to add the TBol back in once I am cleared for training. Get the imbalance in size corrected more quickly. If I need to bump my Telmisartan to 80 at that point I will, and then just report that I lost one of the bottles and get some more. It's not a controlled substance so they shouldn't even blink at that. Then again I may ask her to bump it anyway so I am not spending extra money on Carditone every month when I can get the Telmisartan through insurance cheaper.
10/26/22 morning weight 212 even. Better than yesterday's 214 and change. I am putting in the work here and counting calories quite a bit so really hoping to see more movement or at least something that makes it obvious I am recomping. Although being at my body fat recomping is going to take longer to show until suddenly it is obvious.
Plan for today is higher carbs, lower fat. I will have my first meal about 90 minutes before I go to the gym so I am nice and carbed up for the workout.
gphagan1
Legend
Sounds like everything’s coming along as planned….glad the Telmisartan worked for you.
I know your itching to up your training, and adding the T bol may be that extra little kick you need when you pick up intensity. T bol and Anavar are the only two orals I can take now without sides, but they’re probably the safest orals as well, so I guess my body knows best. Lol
I know your itching to up your training, and adding the T bol may be that extra little kick you need when you pick up intensity. T bol and Anavar are the only two orals I can take now without sides, but they’re probably the safest orals as well, so I guess my body knows best. Lol
MrKleen73
Legend
Yes Sir!
Had a good little session today. Nothing crazy but I got under the SSB squat bar for the first time since surgery!
Walk 1.33 miles
SSB Squat - 155*15 x3 sets
Right Arm Chest press 55x15-25 reps x 3 sets
Left Arm DB Curls 10 x 30
Left Arm DB Overhead Triceps Extension 10 x 30 - I really used these to stretch and increase overhead ROM allowing the weight to pull me into a stretch for a second or two at the bottom of every rep. My lat and shoulder felt a lot more loose after these.
Nutrition was on point today will upload the macros tomorrow.
Had a good little session today. Nothing crazy but I got under the SSB squat bar for the first time since surgery!
Walk 1.33 miles
SSB Squat - 155*15 x3 sets
Right Arm Chest press 55x15-25 reps x 3 sets
Left Arm DB Curls 10 x 30
Left Arm DB Overhead Triceps Extension 10 x 30 - I really used these to stretch and increase overhead ROM allowing the weight to pull me into a stretch for a second or two at the bottom of every rep. My lat and shoulder felt a lot more loose after these.
Nutrition was on point today will upload the macros tomorrow.
MrKleen73
Legend
10/26/22 Calories and Macros
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10/27/22 Morning Weight 212.2
Still fluctuating in the same area. Not going to do anything rash here just wait it out to see if I get a whoosh effect soon. If not I am going to go back to my tried and true Build and Burn Days with long fasts and a big calorie deficit on Burn days and a maintenance or just above maintenance on my Build days. Trying not to get frustrated with the process but I keep expecting to see more movement down. Although I tend to respond pretty well to androgens so maybe I am recomping. Either way I am starting to get a little frustrated. Hopefully I can get some of the @RegisterJr style relief this week and see a drop right as my frustration peaks.
I got to my PT this morning and found out my PT had called in sick. Unfortunately my appointment was right when the therapist get in so they had just checked the message as I walked in. So I drove to the office and decided to get some exercise in. That way I can relax this evening if I choose too.
Garage Ramp Walking = 30 minutes
I could have walked a little longer but I started sweating even in 57 degrees. I also opted to save some extra time for lunch today. The wife and I are going on our monthly lunch date since we work like 6 blocks away from each other. She got a voucher for a really nice place from one of her attorney's for taking good care of him so going to get myself some Salmon today. I will do my best to estimate weight of the serving and put something in the tracker for the day but I won't know if it is accurate. I will likely overestimate just to make sure I don't accidentally go over.
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10/27/22 Morning Weight 212.2
Still fluctuating in the same area. Not going to do anything rash here just wait it out to see if I get a whoosh effect soon. If not I am going to go back to my tried and true Build and Burn Days with long fasts and a big calorie deficit on Burn days and a maintenance or just above maintenance on my Build days. Trying not to get frustrated with the process but I keep expecting to see more movement down. Although I tend to respond pretty well to androgens so maybe I am recomping. Either way I am starting to get a little frustrated. Hopefully I can get some of the @RegisterJr style relief this week and see a drop right as my frustration peaks.
I got to my PT this morning and found out my PT had called in sick. Unfortunately my appointment was right when the therapist get in so they had just checked the message as I walked in. So I drove to the office and decided to get some exercise in. That way I can relax this evening if I choose too.
Garage Ramp Walking = 30 minutes
I could have walked a little longer but I started sweating even in 57 degrees. I also opted to save some extra time for lunch today. The wife and I are going on our monthly lunch date since we work like 6 blocks away from each other. She got a voucher for a really nice place from one of her attorney's for taking good care of him so going to get myself some Salmon today. I will do my best to estimate weight of the serving and put something in the tracker for the day but I won't know if it is accurate. I will likely overestimate just to make sure I don't accidentally go over.
MrKleen73
Legend
@BOSSMAN Yep that is my go to, then it tends to morph into a 20/4 on burn days as fasting gets easier and 16/8 or sometimes eating throughout the day on Build days. Would end up looking something like 2500 Build and 1500 Burn which is always very effective and I can even gain muscle on this if on a small cycle which I basically am now. However for now I am going to stick to the plan here and see what happens over the next week.
Brocodeout69
Member
LMAO Nope! I didn't say all men with beards were ugly, just the beard coming back in style made it easy for ugly men to hide their flaws... IF they had a good beard.
Not totally different at all in the context of the comparison. I get what you are saying, women are fake in how they present themselves with make up, push up bras, fake hair, nails and cosmetic surgery. However, natural or not doesn't have any bearing to the comparison I made about the masks. Which is the end effect, covering some of the flaws on faces of unattractive people. Before beards got popular again and most women didn't like them ugly men had no reprieve. Now an ugly man with a good beard can get some play.
By the way welcome to the log glad you're here!
10/22/22
Cardio 45 minutes =448 calories
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10/23/22
Stairmill 5 minutes
Icaarian Super Squat - Face Out 2p x15, 4p x15, 6p x10, 8p x10, 8p x5, Face In 8p x 8 stopped because it was pressing in on my incision causing a lot of discomfort.
Roman Chair Hyper Extensions into GHR Type movement - 10, 10, 10, 7
Standing Calf Press 205x15 x 4 sets
Right side only
Lat Pull down 80x10-15 x 4 sets
Chest Press 80x10-15 x 4 sets
Left Arm Only
DB Curls 5x a bunch x 5 sets
Triceps Ext 30x several x 5 sets
Had a great nutrition day today.
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Great workout and nutrition is definitely on point like @Rocket3015 said.
I had to chime in on the beard thing. My skinny-fat brother in law says that his beard helps to hide his double-chin, and you know what?! The guy was right as I didn't even know he had one!
Rocket3015
Legend
My wife nor either one of my daughters have ever seen me without my beard, I tell people I don't want them to know how ugly I really am !!
MrKleen73
Legend
@Brocodeout69 Thanks Man and welcome to the fray! Quick summary I had shoulder surgery for a mild tear on my Rotator cuff, a SLAP 2 Tear and they also did a biceps tenodesis August 22nd. Been dealing with another torn rotator cuff on the other side, and hip issues after being stuck in a boot for a long time and got so frustrated I just stopped working out and dieting for a good while. So now I am on the mend and trying to clean up the damage from lack of exercise and poor nutrition habits. This log is about me getting my stuff together and having an aesthetic physique before February 1. Unfortunately the shoulder tear hampered my efforts so I am trying to make up some ground now.
BOSSMAN
Well-known member
So you will do this 7 days a week rotating around training?
I've done the fasting before and it does work for sure.
In your opinion, do you think it has to be 7 days a week or could just 2-4 days a week work per say a 16-8 or 17-7?
I think I may have to jump into this myself, the first 10 fell off but I want 30 total lbs off. At the same time you know my schedule and lifestyle so its a challenge
Brocodeout69
Member
Thanks for the rundown and welcome @MrKleen73.
One look at your most recent workout and it screamed shoulder injury. Me being me, I was going through the past few threads to figure out what, was what, but appreciate the rundown!
The shoulder is one of the largest and most complex joints in the body, and it's connectivity to the arms, back, chest, I don't envy you my man! I do however envy your drive and motivation to get back into shape and kick some arse while doing so! I'm also glad to hear that you're not only looking to "get your stuff together," but also looking to get that slick aesthetic physique back.
That's old-school and I love that. I see far too many folks normalizing a crazy array of body types (somatotypes) that don't look all that healthy, and sure as hell aren't aesthetically appealing and appreciate you trying to feel good, and look good at the same time.
Respecting the IF as well! I'm doing the same. 20/4 split. On cardio days (2 HIIT, and one 1-2 mile LISS sessions per week). On lifting/strength days, 18/6, eating most cals around workouts; carbs per and post along with 300mg injections of l-carnitine.
Keep up the great work, and I'm in for sure!
MrKleen73
Legend
Honestly I don't think it is needed every day at all. I know most people want to stay consistent with it to get their circadian rhythm for eating in check so that Ghrelin isn't launching them into severe hunger except when it is time to break their fast. For me once I get used to fasting I don't normally have an issue with that and can extend easily. Others if they were to eat regular for a day or two would feel like they have uncontrollable hunger on the fasting days. I think even once or twice a week it can be a good thing. Another option is a 24-36 hour fast once a week which is good stuff for multiple reasons and not going to affect your muscle retention negatively. It really comes down to what you can tolerate with your schedule and workload.
Different things happen at different times during the fast as well. Lean Gains says 16/8 because it is more anabolic driven. However fat burn really kicks up a notch closer to 20 hours, and it target more visceral fat which is important to get rid of as it puts pressure on the organs. I would probably look up if there are any reasons you shouldn't fast with the Lymes before doing much extended fasting though.
MrKleen73
Legend
Awesome stuff man, I remember when I started the Lean Gains and IF thread here originally people thought I was a nut. Then it grew to a ridiculous size thread with so much info in it we could have made a book.
Yeah I am a bit old school but like to learn new school ways and apply them with old school mentality. I will get that aesthetic look back one way or another it is happening. I already know if I don't make my goal of some visible abs by February I am going to do some sort of public humiliation thing to pay penance for my failure to do so. It helps me keep myself accountable with my ADHD having deadline with something to lose for not reaching it. I only have 3 more months so it HAS to be go time!
gphagan1
Legend
I understand that frustration when your dialed in on your nutrition and it seems to be taking longer to see the effects than you would like. You probably already do this, but it’s that same frustration that got me in the habit, years ago, of doing body measurements. Sometimes I may not see the scale move, but if my waist is still shrinking I know I’m good, and usually that coincides with the arms, chest and legs growing which is why the scale may not be moving.
I usually hate to use the word recomp, but it absolutely applies when your getting back to where you were, that muscle memory along with a good diet and workout creates much faster results.
MrKleen73
Legend
@gphagan1 All great points! I did take an arm measurement recently but it has been a while for everything else. Probably a good idea to get some measurements on a few key points for tracking and comparison. I normally use my belt for tracking weight loss. Although my weight crept back up the last 3-4 weeks, I am still in the 4rth belt hole that I got into when I was 207. So that is a 5lb difference with the same belt hole. If I had to go back to my 3rd hole I would be pretty upset. Also no reason in the last month that I couldn't have regained that much muscle with everything getting increased recently and double my normal testosterone levels.
The subQ fat on my lower abdomen does seem to be a little less, but still have a bit of a turtle shell abdomen right now which makes things hard to tell.
The subQ fat on my lower abdomen does seem to be a little less, but still have a bit of a turtle shell abdomen right now which makes things hard to tell.
Brocodeout69
Member
Intermittent Fasting is the bomb. I love it. When I first started following Martin Berkhan and the Lean Gains protocol way back when, people also thought I was nuts, because it fly's in the face of what we've all been taught... eat every few hours, stay nitrogen positive, keep feeding the anabolic machine, etc.
For me, it was the first time that I achieved sub 15% BF. I hit 11% BF (hydrostatic testing) after doing the LF 16/8 protocol after just 1 years' time and felt great on it. I also felt like I had more time to do the things I love, like spend time with my family. I obviously did lose a bit of muscle, but as the old saying goes, I looked more shredded & muscular thin than I did when bulky and stuffing my face all the time. Don't get me wrong, I love eating, we all do, but the free time, and the energy that IF and LG gave/gives me is unprecedented. I honestly couldn't imagine going back to eating every 2-3 hours.
Like @gphagan1 said, it's frustrating, especially when everything is on point, but as we all know, dieting isn't linear. I look at it like this, when I'm cutting/dieting/whatever you want to call it, like I'm doing now, when I gain a few pounds, or stay static at a certain weight, it means I'm doing something right. The human body seeks homeostasis/balance, and when you're staying at the same weight, or even gaining weight, while trying to slim down, that's your body telling you, knock it the hell off, I'm lazy, and don't want to change. But life, and reality, is all about change, and no matter how hard our bodies struggle to stay stagnant, change is inevitable when you're putting in the work and time consistently.
IF is a perfect example of an old-school mentality mixed with new-school science. As humans our ancestors practiced IF for hundreds of thousands of years prior to the advent of large-scale agriculture during the Neolithic Revolution, and as such, it's biologically, and evolutionarily intrinsic to our species. I can't think of anything more "old-school" than something pre-agriculture.
Last thing, because I don't want to ramble (lol). I've been messing around with Occlusion Training as of late, and seeing some nice size gains, especially in my arms and legs. It's painful, at times to be sure, but I'm digging it, and the science behind it.
Keep up the great work and keep on keeping on my man!
MrKleen73
Legend
What is interesting is that I have never lost muscle mass as a result of IF. Now sometimes I was on an oldschool banned PH or light gear but I just tend to lean out a lot and grow. I ran an epistane run while doing like 1400/2400 and ended up much leaner and 8lbs heavier at the end of the 8 weeks.
I definitely agree for maximum growth you need to stimulate protein synthesis multiple times a day but during a cut when fasting properly you can maintain that muscle so easily, and then eat for building the following day and get some additional growth in there. It has always worked well for me. I just like to experiment and right now the experiment is eating more steady state to see how it treats me. I just have to give it the time required to see what is happening. It will give me more knowledge about my body which is very valuable. I already found that 2600 is slightly over my current maintenance, so another couple weeks at 2000-2200 should show some results and if not then I will see about changing over to my build and burn days.
I definitely agree for maximum growth you need to stimulate protein synthesis multiple times a day but during a cut when fasting properly you can maintain that muscle so easily, and then eat for building the following day and get some additional growth in there. It has always worked well for me. I just like to experiment and right now the experiment is eating more steady state to see how it treats me. I just have to give it the time required to see what is happening. It will give me more knowledge about my body which is very valuable. I already found that 2600 is slightly over my current maintenance, so another couple weeks at 2000-2200 should show some results and if not then I will see about changing over to my build and burn days.
BennyMagoo79
Well-known member
This 100%.
Skinfold calipers are fantastic for keeping it real. Probably not demographically meaningful when self testing but provide a great reference point for personal tracking, and definitely give an accurate insight into what your metabolism is doing on a weekly basis.
MrKleen73
Legend
I actually just found my calipers but they just say fat when I pinch myself.
I might have to look at this actually but not sure I am lean enough for it to be even remotely accurate unless very specific to getting the exact same measuring spot every time. Probably nota bad idea regardless. The leg, triceps and suprailiac crest measurements might be decent indicators for me at first if the abdominal measurement is not capturing much.
Had a great date day with the wife. Since I had already done cardio today we decided to have some wine with lunch. Really enjoy ourselves since it had been a while since we had been able to do this.
I got Seared Salmon with Shredded Brussel sprouts, and a smoked salmon appetizer with capers and pickled onions on small toast crackers. All together i would say I got in 10-11 oz of salmon and 4oz shredded brussell sprouts, and about 20grams worth of carbs from the crackers. I also had 2 5oz pours of red wine. It was a great lunch and awesome time with my Queen!
I will plug all of this into my macro tracking and add 20g of fat to cover oils used to sear the salmon for this meal. Then plan the rest of my meals accordingly.
RegisterJr
Legend
Lean Gains w/ MB was my first major nutrition change that I enjoyed and saw results with. In fact, it was in this site I was introduced, so it may have been your thread if it was going around circa 2013.
Speaking only for myself, as we are all different, I’m seeing better changes and actual weight loss up in the low 3000’s than I did aiming for mid to low 2000’s and doing two-a-days of cardio and weight training. I am certain that my body was holding into fat in the absence of the appropriate nutrition.
It may not hurt much to play with small implémentai increases and see if your bodies metabolism responds positively? Like 100/day on lift days in one week increases, or whatever - im no expert. Only responding to my own recent experiences.
I know you’ll get it dialed in soon.
Speaking only for myself, as we are all different, I’m seeing better changes and actual weight loss up in the low 3000’s than I did aiming for mid to low 2000’s and doing two-a-days of cardio and weight training. I am certain that my body was holding into fat in the absence of the appropriate nutrition.
It may not hurt much to play with small implémentai increases and see if your bodies metabolism responds positively? Like 100/day on lift days in one week increases, or whatever - im no expert. Only responding to my own recent experiences.
I know you’ll get it dialed in soon.
gphagan1
Legend
That’s great you had an enjoyable lunch with your Queen. I never worry when I’m on a cut and have a meal that may be a little higher calories, when I’m with my wife, especially when it’s something healthy like Salmon and Brussell Sprouts, because like you said you can adjust later, and when our Queens enjoy the meal and experience well….Happy Wife, Happy Life.I actually just found my calipers but they just say fat when I pinch myself.
I might have to look at this actually but not sure I am lean enough for it to be even remotely accurate unless very specific to getting the exact same measuring spot every time. Probably nota bad idea regardless. The leg, triceps and suprailiac crest measurements might be decent indicators for me at first if the abdominal measurement is not capturing much.
Had a great date day with the wife. Since I had already done cardio today we decided to have some wine with lunch. Really enjoy ourselves since it had been a while since we had been able to do this.
I got Seared Salmon with Shredded Brussel sprouts, and a smoked salmon appetizer with capers and pickled onions on small toast crackers. All together i would say I got in 10-11 oz of salmon and 4oz shredded brussell sprouts, and about 20grams worth of carbs from the crackers. I also had 2 5oz pours of red wine. It was a great lunch and awesome time with my Queen!
I will plug all of this into my macro tracking and add 20g of fat to cover oils used to sear the salmon for this meal. Then plan the rest of my meals accordingly.
Hyde
Legend
While I agree you can definitely train the metabolism slowly and methodically, don’t discount how seriously your hormonal profile has shifted more recently. Moving from low t into optimal natural test ranges, and possibly better habits with sleep, can greatly influence fat-burning and muscle acquisition (which raises BMR).
Brocodeout69
Member
I made the mistake of cutting my calories too low, and for fasting for fat too long of a time. I was fasting for health related issues and not muscle/fitness optimization.
I was actually doing 72 hour fasts, bi weekly for 2 months. It helped tremendously with some stomach/GI issues but resulted in a bit of muscle loss.
Glad you and the lady had a great dinner!
MrKleen73
Legend
Sound advice, however I spent a good while at 2500-2600 without seeing any weight loss and actually some weight gain. All without any definitive leaning up that would imply I was recomping. I am also still very limited in the amount of volume and intensity I can put into my lifting. I think if I were at a point I can push that hard right now I would probably eat up more of that surplus and see more growth. I will be monitoring daily and see what I can move around and add in as I am able to add more and more lifting into the scenario.
Exactly, but I will say even 2 glasses of wine was too much. I really didn't want to do much else the rest of the day. I did get into bed nice and early!That’s great you had an enjoyable lunch with your Queen. I never worry when I’m on a cut and have a meal that may be a little higher calories, when I’m with my wife, especially when it’s something healthy like Salmon and Brussell Sprouts, because like you said you can adjust later, and when our Queens enjoy the meal and experience well….Happy Wife, Happy Life.
Yeah extra sleep and being on TRT makes a big difference. Training being on point is another good one.
My calories even though some are estimates ended up spot on and other than the wine taking up some of my carbs my macros look good too!
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10/28/22 Morning Weight 211.4 so down .8lbs since yesterday! I will keep monitoring and hope this drop sticks around. rather than just dehydration from having a bit of wine. I need to start tracking these in a spreadsheet and do an average of my weigh ins every week for a big picture view of the actual weight being lost.
Will get in a lift today, I may wait until I get home and do more squats, but it is supposed to be dumping tonight so... I may lift at lunch, this is a supplemental lift where I am just adding volume, variety, and stimulating some protein synthesis. I do my bigger leg session at the gym Sunday where I can load on the weight and have more choices in machines.
RegisterJr
Legend
That's certainly fair, and I know my hormones are a HUGE part of my current changes. It was more of a self comparison for my own diet choices for back before my T was (too) low. In hindsight, I had way more options available than the choices I made to cut with.
MrKleen73
Legend
What you are doing is working great for you now and that is the key!
10/28/22 Weight was 211.4
Workout - Went to Planet Fitness for the first time.
Right Side Shoulder
DB Arnold Press - 35x repped out x 4 sets- started out very slow then the last 2 sets were faster and higher reps.
Left Side shoulder - snuck in some 5 and 10lb presses and then just did isometric holds @ 90 degrees during the right side sets.
Left Biceps - 4 sets of curls for the girls with 10lbs repping out - done until challenging. Done with a slow tempo.
Left Triceps - 10lbs 3 sets DB Overhead extensions
Left Triceps HS Triceps Extension Machine - 3 sets of 30lbs
HS Machine Chest Press - 50x4 sets right side, 10x4 sets Left side
HS Supine Grip Rows 60 x 4 sets right side, 10x4 sets left side
HS Leg Press - 4p x15, 6px15, 8px15, 10px14, 12p + 20 x 15, 12p + 20 x 15 - rest was short on these, about 60-90 seconds to build up capacity could really feel my Quads burning by the knee at the end of the last 3 sets.
Back Hyperextension w/ Top Half GHR like motion- 3 sets first two close to failure and last one to failure.
Weighted AB Machine - 85, 100, 130, 130 repped out
Finished with a 10 minute massage in the deep tissue chair. Felt pretty good, probably as good as it gets from a chair.
Shhhhh!!! Don't tell the doc I am moving light weights before released on the 18th to actually lift. PT said to do things carefully and feel it out, so that is what I am doing.
have to treat myself like a driven athlete, he is more worried about a law suit I am worried about getting back in the saddle and not losing momentum.Calories yesterday were unintentionally high. I forgot to add some of the food I had just before the gym since it was taking longer to get in I decided to add some extra carbs and protein before the workout then when I went to add up what I needed for the end of the day when I got home I forgot I had done that. So when I totaled it up and remembered I was over. I ain't mad it was all solid food choices and about 270 calories in fiber alone which doesn't really count much.
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10/29/22 - Morning Weight 210.4 - Down another pound from yesterday. Getting the whooshing effect I was hoping would show up soon. Seems water that was holding on decided it was no longer needed.
I am going to go to the gym for some cardio a little later and get myself into the tanning bed for some vitamin D. Happy they have them there because the lack of sunlight tends to bum me out in the winter and getting made in the body Vit D feels better to me than just my normal D3 supplements. Plus non pasty white skin just looks a little better.
I also noticed last night I am actually getting more vascular in my upper arms. I could see veins going across the inside of my right biceps when shoulder pressing which is a great sign!
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Rocket3015
Legend
Things are looking up !!
MrKleen73
Legend
Yes Sir!
10/29/22 Cardio
Arc Trainer - 10 minutes 118 calories - I had set this bad boy a little to intensely for how beat up my legs apparently are. My thighs and hamstrings were begging for mercy by the 10 minute mark. So I hopped off and went straight to the treadmill.
Treadmill Hill Setting - 35 + cooldown 393 calories
Total Time 50 minutes = Calories 521
The reason my hamstrings are so toasty is I forgot to list I did the Hyper Extensions with top half GHR like movement again and hit failure quickly on my 3rd set last night. I need to update that post now.
RegisterJr
Legend
Clever idea. How do they feel? Awkward at all?
MrKleen73
Legend
No not really awkward, hard but also I would say a great way to break yourself into GHR's too. They demolish my hamstrings though. They feel like the upper half of a GHR since you are already at 45 degrees the reps are higher due to shorter ROM and more advantageous starting angle but if you concentrate not to carry over moment from the extension they blast the hams. Still superior to any leg curl I have done! I just have to put the knee pads on the lowest setting and on that one even extend my calves which really changed how activated my hams were as well as bringing the calve a lot more into it.
I had Chinese last night for dinner. Steamed chicken and veggies with some garlic sauce on it, no rice though. I am holding some water this morning from all the salt, MSG, and all the veggies so weight is up. No big deal I expected it just not quite as much. LOL
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10/30/22 - Morning Weight 213.2 Blood Pressure 124/65 RHR=65
I am liking where my BP is now for what I have going on. I would prefer the top number under 120 but far more comfortable with this right now. Resting heart rate is dropping as my cardio gets better. Also happy with this.
Boy that tanning bed fried my ass in 9 minutes.
Well not fried but I am a lovely shade of pink with a little tan, but more pink. I guess todays "decent beds" are like 10 years ago super beds or something. I have a lift later today and trying to figure out if I want to go push a lot of volume at the gym with various exercises or stay at the house and just push more SSB Squats and play around with my garage toys. I think I will end up staying at the house but if I am having a hard time getting motivated I will take it to the gym. Something about the environment there gets the ol head in the game when it isn't already in it.
Hyde
Legend
Something I like for weekends is to think about it more like “Dad’s going to go listen to music in the garage.” I focus more on jamming out, and the lifting is just something I do while I enjoy the trip. Like how you would listen to an album in your room as a teenager.
This is usually really rewarding for me. I kind of have a blast when I frame it that way, and I always get into the lifting more because it’s just me time, not training. But it tends to produce decent training and great endorphins.
This is usually really rewarding for me. I kind of have a blast when I frame it that way, and I always get into the lifting more because it’s just me time, not training. But it tends to produce decent training and great endorphins.
MrKleen73
Legend
I like that, and it is exactly how I like my weekend workouts to go. When at home or the gym. I don't put time limits on it, just get my music going and enjoy being out there. The more I can do with my shoulder the more I can really get into this mindset too. So lately it has been improving. It is beautiful outside today too so that is where I intend to go. Plus I mean SQUATS!!!! I can't do them at the gym. No way I can get into position yet on a straight bar. The cartilage hasn't healed to the point that that kind of pressure won't be excruciating.
RegisterJr
Legend
I miss having music blasting during workouts. That’s the biggest downside of working out early.
Hyde
Legend
I’m always using earbuds, no stereo. My neighbors and family wouldn’t enjoy my music nearly as much as I do
Rocket3015
Legend
I am the weird one of the bunch, I like it quiet when lifting
MrKleen73
Legend
Yeah, I have to do earbuds most of the time. I put my Beats Fit Pros to the task they stay in wonderfully at any angle or activity so far.
We live on a pretty loud street, so during the day it is fine to have the music up in the garage. Same neighbors on both sides for 12 years on one and 20 on the other side. Both throw parties as do the most others in the neighborhood pretty regularly so we all leave each other alone regarding noise levels. We are all also kind of automatically invited to the other gatherings and do a lot together. I can get pretty loud in the garage during the day without actually bothering anyone, but keep the bass down out of respect. That stuff travels through walls. It's funny I turn my music up and then walk inside to make sure I am not carrying over in the house. If I can barely hear it in the silence I know I am good for the neighbors with TV on and such. I also don't live in an affluent area so it ain't as big of a deal. When I really want to get loud though and have bass heavy music I use my earbuds.I’m always using earbuds, no stereo. My neighbors and family wouldn’t enjoy my music nearly as much as I do
Yeah Weirdo!!! LMAO, not really some times I can really get into a workout when the music is off. Sometimes I need that extra pick me up music gives. I like it both ways, but prefer music most of the time.
10/30/22 - Legs in Garage
Walking - 1 mile with 44lb chain over shoulders and down into hands. Did a lot of shoulder focused movements as well as curls and other things with the chain to get upper warmed up as well.
Body Weight Overhead Squats 10 x 2 sets
Body Weigh Squats x20
SSB Squats - 155x15 x 5 sets - added 2 sets to last squatting session total. Will move up to 165-175 and see how things go.
Iron Tech Leg Press - 225x20, 295x20, 20, 20 - Legs were pretty tired after this one.
Nutrition, still hitting the numbers needed for the magic.
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10/31/22 - Waking Weight 212.3 - I definitely dropped some of this weight after my coffee kicked in. LOL
Appearance - Between the Test @280mg and addition of 150mg Eq just over a week ago I feel like I am definitely starting to add a little more muscle. I am filling my shirts out much better. My left Arm is really already revoering some size just from regular use and 10lb curls frequently with a little volume. I will be switching off of the EQ to some Mast in the next month but had something come up and had to hold out on the Mast order so I started the EQ to get things going once BP was looking better to see if I could get to where I was not using an AI sooner than later. I know the EQ takes a minute but I figured I would get things started.
RegisterJr
Legend
What did you end up doing with the adderal?
MrKleen73
Legend
Thanks for the reminder. I actually need to start testing how it effects me now that my BP is in normal ranges again. I stopped it when I was getting the headaches and BP was so high along with making me irritable in the evenings. I honestly forgot about it since it wasn't a part of my normal daily stuff for more than a week or so.
MrKleen73
Legend
11/1/22 Morning Weight 212.8
Yesterday was a day off for rest. I even scheduled off from work and just relaxed most of the day. I did great on my nutrition until I made the mistake of having some candy we were passing out and it turned into a mess. I have a weakness for tootsie rolls for some reason. They are not even close to the best but once I get started on them sometimes I just keep shoving them in my mouth. Last night was such a night and I ruined almost perfect nutrition. I normally hit my D10/CBD vape before bed to wind down so I can pass out easily. I do it when I go to bed so I don't ruin my nutrition for the day. Unfortunately I ended up back out in the dining room working on something next to the candy bowl afterwards and thought, "Oh one won't hurt..." and with the munchies that is when things went bad.
These were my macros before I had my sweet tooth attack.
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These are what I estimate the damage was. I didn't count exact numbers but padded what I thought I did in an effort to be more accurate.
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So I packed up all the rest of the candy this morning and sent it to work with my wife to leave in the break room to make sure this doesn't happen again. Actually surprised that my weight wasn't higher this morning than it was. Oh well lessons learned. Do better moving forward...
Today is a lift day, looking to put some of that extra glycogen to use.
Yesterday was a day off for rest. I even scheduled off from work and just relaxed most of the day. I did great on my nutrition until I made the mistake of having some candy we were passing out and it turned into a mess. I have a weakness for tootsie rolls for some reason. They are not even close to the best but once I get started on them sometimes I just keep shoving them in my mouth. Last night was such a night and I ruined almost perfect nutrition. I normally hit my D10/CBD vape before bed to wind down so I can pass out easily. I do it when I go to bed so I don't ruin my nutrition for the day. Unfortunately I ended up back out in the dining room working on something next to the candy bowl afterwards and thought, "Oh one won't hurt..." and with the munchies that is when things went bad.
These were my macros before I had my sweet tooth attack.
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These are what I estimate the damage was. I didn't count exact numbers but padded what I thought I did in an effort to be more accurate.
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So I packed up all the rest of the candy this morning and sent it to work with my wife to leave in the break room to make sure this doesn't happen again. Actually surprised that my weight wasn't higher this morning than it was. Oh well lessons learned. Do better moving forward...
Today is a lift day, looking to put some of that extra glycogen to use.
Dustin07
Legend
Dude. been there many times. For me last night it was left over mashed potatoes and roast from Sunday. not too bad but historically when I have crash dieted in the past my fats would be too low and I would just absolutely CRAVE food, especially anything with fats. butter on bread, melted cheese, all of it. I think I'm doing better fighting cravings this time because I have more of those foods I normally crave mixed into my diet (carbs and fats).
Ironically I could live off carbs alone, I rarely crave protein. my wife is the opposite. she can ignore a pile of chips, rice, potatoes etc but craves proteins.