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Building Back Up

Weight: 216.0

Yesterday's Macros
3,514 kcal
260g pro
107g fat
367g cho

8.5k steps.

Unsure of the exact Macros, since I made picanha again and not sure how many Oz I ate, but most likely no more than what I listed above.

Feeling much better today. No idea what that was about the past 2 days but it's basically gone. I feel like I pushed the workout just right yesterday considering the feeling. Away for the weekend...most likely gonna go way over kcal but I'll start again Monday.
 
Yesterday's Estimated Macros
4,827 kcal
278g pro
198g fat
487g cho

5k steps.

Oddly enough, I woke up leaner today then I have looked all week! This happens every so often, where after dieting for a little while, going off the diet for the day will result in the what I guess is the "woosh" effect.

Also, this is the second time I've said this in my life and hopefully the last...NEVER going to Panera Bread again. $80 dinner for crap. I had a $12 Frontega chicken panini and there was maybe 2oz of chicken in it. Then, Digeorno's pizza tastes 10x better then the flat bread pizza I had there. My son's large mac and cheese looked like the serving size for a large toddler, not an 11 year old in the middle of puberty lol. Anyway, never again. Need to ear mark this post in 5 years when we consider going there again.
 
GreenMachineX said:
Yesterday's Estimated Macros
4,827 kcal
278g pro
198g fat
487g cho

5k steps.

Oddly enough, I woke up leaner today then I have looked all week! This happens every so often, where after dieting for a little while, going off the diet for the day will result in the what I guess is the "woosh" effect.

Also, this is the second time I've said this in my life and hopefully the last...NEVER going to Panera Bread again. $80 dinner for crap. I had a $12 Frontega chicken panini and there was maybe 2oz of chicken in it. Then, Digeorno's pizza tastes 10x better then the flat bread pizza I had there. My son's large mac and cheese looked like the serving size for a large toddler, not an 11 year old in the middle of puberty lol. Anyway, never again. Need to ear mark this post in 5 years when we consider going there again.
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I feel like that’s all places anymore sub par food but excellent quality prices.
 
GreenMachineX said:
Yeah, although the quality and price of this one took the cake. I rarely leave anywhere truly disappointed, but this is was exceptionally bad.
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Oh yeah I know what you mean. That’s the way Texas Roadhouse is where I live. Normally I enjoy it, but the one here just sucks and it always disappoints.
 
GreenMachineX said:
Flat DB Press 4 x 8/8/6/6 x 90's
Standing OHP 4 x 8/8/6/6 x 115
Lowish Incline DB Press 3 x 6 x 50's
Skullcrushers 4 x 6/8/6/6 x 50
Machine Delt Raise 4 x 8/10/8/8 x 50

Better then last week. Loving the db Incline Press...taking it super slow and really working on the mind-muscle connection to get the upper/inner area. Shoulders felt good today too...no pain and no "impingement" feeling at all.
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Weight: 223.5

Flat DB Press 3 x 7/6/5 x 90's
Standing OHP 3 x 10 x 95
Incline DB Press 3 x 8 x 40's
Machine Delt Raise 3 x 8 x 40
Skullcrushers 3 x 10 x 40

Went really off the rails this weekend on food. Definitely thought with the extra weight and carbs I would've been stronger, but hit failure on rep 7 on that first set, so just did what I could and scrapped the 4th set on everything. Lightened up everything a little after that too. Still ended up working hard in each set though.
 
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Honestly I doubt you needed to lower your volume today so much as recover from overeating. The going off the rails is why I warned you about doing cheat meals too early. Be careful with that stuff and don't let it keep sneaking in and stealing your progress.
 
MrKleen73 said:
Honestly I doubt you needed to lower your volume today so much as recover from overeating. The going off the rails is why I warned you about doing cheat meals too early. Be careful with that stuff and don't let it keep sneaking in and stealing your progress.
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Agreed. But when out of town, it's pretty much guaranteed, especially when having to stay at hotels. We go out of town again in 2 weeks, so I'm back strict again until then. We won't be at hotels then so I'll be in control moreso.
 
GreenMachineX said:
Also, this is the second time I've said this in my life and hopefully the last...NEVER going to Panera Bread again. $80 dinner for crap.
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I feel this so much

GreenMachineX said:
especially when having to stay at hotels. We go out of town again in 2 weeks, so I'm back strict again until then. We won't be at hotels then so I'll be in control moreso.
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when my wife and I travel I find that I either tend to skip a meal per day, or we tend to share a lot of meals. like an app + a single entre, etc and it ends up leading to a caloric balance that isn't far from my normal intake, FWIW. Plus its a bit cheaper when travelling in the states. having to eat out all 3 meals a day in the States can get expensive fast. if we can we will often try to get a vrbo with a kitchen and make our normal breakfast at the vrbo then not feel so bad about calorie and price splurging for dinners or lunches....
 
GreenMachineX said:
Agreed. But when out of town, it's pretty much guaranteed, especially when having to stay at hotels. We go out of town again in 2 weeks, so I'm back strict again until then. We won't be at hotels then so I'll be in control moreso.
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Understood
Dustin07 said:
I feel this so much



when my wife and I travel I find that I either tend to skip a meal per day, or we tend to share a lot of meals. like an app + a single entre, etc and it ends up leading to a caloric balance that isn't far from my normal intake, FWIW. Plus its a bit cheaper when travelling in the states. having to eat out all 3 meals a day in the States can get expensive fast. if we can we will often try to get a vrbo with a kitchen and make our normal breakfast at the vrbo then not feel so bad about calorie and price splurging for dinners or lunches....
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Yeah these are the little things we do also. I like to eat when we travel for fun so I tend to not eat most of the day or no breakfast and a small lunch then have one helluva dinner.
 
MrKleen73 said:
I like to eat when we travel for fun so I tend to not eat most of the day or no breakfast and a small lunch then have one helluva dinner.
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that is exactly what we do. I think the only meal this past trip where we got our own entres was the grasshopper tacos and her steak tenderloin. otherwise we would share an appetizer like ceviche and share a entre like those grilled shrimp we had. The only day we had a real legit breakfast that I can remember was at the Cathedral and then we walked like 5 miles exploring with almost no food until dinner lol. we did stop here and there for a drink though.

probably not appealing to non drinkers, but I used to sorta have a 'rule' that we abide by. I like bar hopping (for better or worse) and it usually like 1 drink and MAYBE 1 app to share, then on to the next place or shopping etc. sorta helps with the expense and calories and you don't get shitfaced.
 
I just lost 2lbs while going on a family vacation to the Olympia for 4 days. I did not bring, measure, or prep any food.

I fasted every morning as long as it was practical, ate 3 times in the day, if it didn’t have some kind of protein in it I generally didn’t put it in my mouth, & I expected to spend time hungry.

The notion that because you must eat out you have to splurge or be stuffed is an arbitrary association that will hold you back. I enjoyed my trip, meals, and time immensely.

Also, Panera is definitely a tremendous ripoff.
 
Hyde said:
I just lost 2lbs while going on a family vacation to the Olympia for 4 days. I did not bring, measure, or prep any food.

I fasted every morning as long as it was practical, ate 3 times in the day, if it didn’t have some kind of protein in it I generally didn’t put it in my mouth, & I expected to spend time hungry.

The notion that because you must eat out you have to splurge or be stuffed is an arbitrary association that will hold you back. I enjoyed my trip, meals, and time immensely.

Also, Panera is definitely a tremendous ripoff.
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Agreed on all aspects, and I have definitely done the eating too much while traveling thing before but stopped when I decided I wanted to see consistent progress. Now if I am out and do plan for a big meal I subtract elsewhere as a means of calorie control.

Edit, I did, but not sure I will have much freedom for a while.
 
Hyde said:
if it didn’t have some kind of protein in it I generally didn’t put it in my mouth, & I expected to spend time hungry.
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that is generally a rule that my wife and I tend to live by. although she naturally craves protein whereas my body tends to crave carbs more. but we typically look for protein dense meals, neither of us craves sweets or opts to "just" get tater tots for example. (but we might enjoy them with the meal on the side)
 
Weight: 219.0

Yesterday's Macros
2,520 kcal
210g pro
58g fat
281g cho

7.7k steps.

Weight coming back down. But compared to the last time I weighed 219 just about a month ago, I look bigger and leaner for sure. Slept fantastic last night too.

Otherwise, still pretty sore from yesterday's workout even with reducing the volume.
 
Nice, got to love that.
 
I just want to add that I didn’t say any of that about eating on trips to condemn anyone for wanting to blow it out on a vacation. We’ve all done that (I hope); it definitely has a place & time. I wanted to mention what I did because I held myself back for far too long thinking I HAD to eat like a wild man to enjoy myself on a trip. Being there at the table with friends & family is what’s most important, sharing experiences. What I eat is much less important.
 
GreenMachineX said:
I should clarify also, that not every meal I eat out is a gorge fest lol.
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my wife and I have ice cream so rarely that if we buy some, it typically goes bad in our freezer. But when we do our annual trip up to the San Juan Islands in the summer, I test every ice cream cone I can find at all the small shops lol.
 
I should clarify that when I go to a Churrascaria, all bets are off!!!!!!
 
GreenMachineX said:
Straight Bar Pullup 2, 2, 2, 2 (+3 negatives) x BW
Squat 4 x 5 x 245
Romanian Rack Pull 8x135, 6x185, 5x235
Lat Pulldown 3 x 6 x 88
Facepulls 3 x 10 x 16.5
Hammer Curl 3 x 10 x 25's
Machine Shrugs 2 x 8 x 130
Planks 2 x 30s
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Squat 4 x 5 x 255
Knee-High Rack Pull 8x135, 8x185, 2 x 5 x 235
Straight Bar Pullup 3, 3, 3, 2 (+2 negatives) x BW
Machine Shrugs 3 x 8 x 160
Facepulls 3 x 8 x 16.5
Hammer Curls 3 x 10 x 25's

Straight Bar pullups improved a little.
 
pull-ups are such a bizarrely difficult one to improve on, I'm a big proponent of those negatives. I also had a lot of luck repping out on legit strict lat pull downs AFTER doing strict pull-ups when I was rebuilding mine.
 
Dustin07 said:
pull-ups are such a bizarrely difficult one to improve on, I'm a big proponent of those negatives. I also had a lot of luck repping out on legit strict lat pull downs AFTER doing strict pull-ups when I was rebuilding mine.
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Gotcha. Yeah, I know I need more pullup work like lat pulldowns and such, but with the current layout, unsure where to put it without pulling from something else because I think I'm at the upper limit of volume. I don't know though.

Edit: also, the last few times I did last Pulldown, It's another one of those exercises I just cannot get all the muscles to work correctly due to the injuries/guarding.
 
Weight: 216.2

Yesterday's Macros
2,524 kcal
207g pro
64g Fat
280g cho

13.7k steps.

Weight coming back down. I must've just been severely glycogen depleted when I hit 213.6 out whatever it was a few weeks ago.

Thought I slept pretty hard last night, but up at 4am for no reason...6.5 hours but feel like trash. Gonna workout anyway at lunch.
 
Yeah, push through, that crap seems to be semi random for you so probably best to just work through it unless it becomes a daily thing and starts getting worse.
 
GreenMachineX said:
Seated DB Press 4 x 10/10/8/8 x 70's
Traditional DL 3x225, 3x275, 3x325, 3x355
Dips 3 x 10 x BW
Mid-Row Machine 12x145, 2 x 8 x 205
DB Lateral Raise 3 x 10/8/8 x 5's
Machine Shrugs 10x140, 10x160, 8x180
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Seated DB Press 4 x 10/10/9/8 x 70's
Dips 3 x 10/10/9 x BW
Incline DB Press 3 x 4/6/6 x 50's
DB Lateral Raise 3 x 10/12/12 x 5's
Arnold Press 2 x 10/8 x 35's
Bench Dips 2 x 10/8 x BW
One Arm Cable Pressdown 3 x 8/8/8 x 16.5

Added some volume. Preworkout carbs in addition to a big breakfast are mandatory now even when cutting.
 
Workouts are looking better and better man. Picking up some steam!
 
#1 thing I have learned this year is what I eat preWO is 10x more important than what I eat postWO.

not saying recovery food isn't important, but Hyde put it perfect... empty tank. I get 90% of my carbs preWO from the hours of 6am-11am now. 3pm if I'm lifting in the afternoon.

with my wife going Keto, I have zero problems with that cause I can eat carbs all day, lift well, and then have a protein dense dinner with her.
 
Weight: 215.4

Slept great. 3k kcal is the ticket to sleeping well apparently. Weight almost back down to my lowest point. I'm not sure I count the 213.6 since I know I was just super carb depleted.
 
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GreenMachineX said:
Weight: 215.4

Slept great. 3k kcal is the ticket to sleeping well apparently. Weight almost back down to my lowest point. I'm not sure I count the 213.6 since I know I was just super carb depleted.
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A low is a low is a low! Just keep in mind to get back there you will either have to get depleted again, or lose more fat. Doesn't take away from the accomplishment of the low.
 
GreenMachineX said:
Yeah, true. But I want to be 213.6 absolutely full to the brim 😆
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Just keep cutting, if you are pretty full right now at 216 that is just 2-3 weeks of a decent deficit.
 
GreenMachineX said:
Seated DB Press 4 x 10/10/8/8 x 70's
Traditional DL 3x225, 3x275, 3x325, 3x355
Dips 3 x 10 x BW
Mid-Row Machine 12x145, 2 x 8 x 205
DB Lateral Raise 3 x 10/8/8 x 5's
Machine Shrugs 10x140, 10x160, 8x180
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Traditional DL 3x315, 3x335, 3x355, 3x375
Mid-Row Machine 12x185, 10x205, 8x225, 5x245
Machine Shrugs 10x90, 8x160, 8x160, 9x90
Cable Pull-Aparts 3x12x26
Lat Pulldown 2 x 8 x 88
Incline DB Curls 3 x 8/8/7 x 25's


Not sure what to do about DL. My plan was squats and "Romanian Rack pull" (Hamstring emphasized mid shin rack pull) on Tuesday, and DL and Hamstring Curl on Friday, but I was still so sore today from Tuesday it hurt my DL.
 
GreenMachineX said:
Traditional DL 3x315, 3x335, 3x355, 3x375
Mid-Row Machine 12x185, 10x205, 8x225, 5x245
Machine Shrugs 10x90, 8x160, 8x160, 9x90
Cable Pull-Aparts 3x12x26
Lat Pulldown 2 x 8 x 88
Incline DB Curls 3 x 8/8/7 x 25's


Not sure what to do about DL. My plan was squats and "Romanian Rack pull" (Hamstring emphasized mid shin rack pull) on Tuesday, and DL and Hamstring Curl on Friday, but I was still so sore today from Tuesday it hurt my DL.
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If the previous workout that made it sore is new to you give it a week or two to shake out. If not do slightly less volume on the Romanian Rack Pull on Tuesday if the full DL is the goal. Also if you are prioritizing DL over Squats then do them first in the week. Cumulative fatigue build up over the week so the priority should be trained early in the training week when possible.
 
MrKleen73 said:
If the previous workout that made it sore is new to you give it a week or two to shake out. If not do slightly less volume on the Romanian Rack Pull on Tuesday if the full DL is the goal. Also if you are prioritizing DL over Squats then do them first in the week. Cumulative fatigue build up over the week so the priority should be trained early in the training week when possible.
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Good call all around. Thanks.
 
Found out something new with MacroFactor. Apparently with consistent food tracking and weigh ins, the daily expenditure estimate updates. Originally it estimated my daily expenditure at 2800kcal, but now it's up to 3300kcal. Now that I know, I'm going to be more intentional on entering weigh ins.
 
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