KLEEN LIVING - A log about Life, Training, and Nutrition.

[MrKleen73]

You’ve shed the extra pizza bloat weight from your last hurrah and now worked off the glycogen stores - this is where the diet progress will really begin to shine. Your body is in the fat-burning groove, you are doing all the right things, and the reload this weekend will reset things some for next week.

Until you know how you respond, most will recommend just one high day, or even just a single cheat meal (making it high). But if you have carbs for both days, like I do on the metabolic diet approach since it’s cyclic keto, the second day should just be moderate cals. On a low fat carb cycling plan, the high day is usually followed by a low day, but with cyclic keto you need to sandwich carb days together. DiPasquale would tell you though, as soon as you start to spill/smooth over, go right back to your keto diet. Don’t do the whole 2 days, if you even go into 2 days.

I have been using 2 full days, Saturday always very high carb and Sunday moderate, but I’m no longer losing weight at this size and hormone combo. Which is good in the sense that I don’t feel like I’m in a deficit anymore, but I have been keeping that second carb day to help hold performance & recovery off blast (and family events since I’m not in prep). As your goals are ultimately aesthetic, you should really pay attention to the mirror - you will lose better if you don’t overdo the weekend, and your performance has been so hamstrung that you could be at a terrible deficit yet still potentially improve anything if your body just lets you progress (like these pull-ups). They were not progressed based on fuel, but rather just getting to train the movement at all.

Yeah, I was sitting around 218 before the pizza, and I am hoping I dropped about 3-4lbs of real fat loss in the last 11 days.

I was just about to PM you to talk about this, trying to figure out how many carbs to do. My initial thoughts were somewhere around 500-600g carbs Saturday, and maybe 200-300 on Saturday, but I was also thinking I don't want to look like a water buffalo at the end of the weekend either. So I am right there with you on the stopping if I spill over.

When I ran UD2.0 which is similar the amount of carbs it prescribed was unreal, and I was always spilled over by the weekend. I think it had me doing like 1000g on Saturday or something wild and around 600 on Sunday, so I was a water buffalo every Monday for a while on that run. I did recomp effectively, but I only looked good maybe 3 days a week the others were either spilled over right after, or flat as a pancake right before the refeed. I definitely don't want a repeat of that, plus I was on Super-DMZ or whatever it was that has 10mg superdrol and 10mg DMZ per dose twice a day.... I only made it 3 weeks on that cycle and had to cut it from a screwed gut, horrible pumps, and urine getting darker than it ever should be. That was intense!!!!

 

[Hyde]

Yeah, I was sitting around 218 before the pizza, and I am hoping I dropped about 3-4lbs of real fat loss in the last 11 days.

I was just about to PM you to talk about this, trying to figure out how many carbs to do. My initial thoughts were somewhere around 500-600g carbs Saturday, and maybe 200-300 on Saturday, but I was also thinking I don't want to look like a water buffalo at the end of the weekend either. So I am right there with you on the stopping if I spill over.

When I ran UD2.0 which is similar the amount of carbs it prescribed was unreal, and I was always spilled over by the weekend. I think it had me doing like 1000g on Saturday or something wild and around 600 on Sunday, so I was a water buffalo every Monday for a while on that run. I did recomp effectively, but I only looked good maybe 3 days a week the others were either spilled over right after, or flat as a pancake right before the refeed. I definitely don't want a repeat of that, plus I was on Super-DMZ or whatever it was that has 10mg superdrol and 10mg DMZ per dose twice a day.... I only made it 3 weeks on that cycle and had to cut it from a screwed gut, horrible pumps, and urine getting darker than it ever should be. That was intense!!!!

The TLDR is, I’d do 4-600 Saturday initially, and if you eat carbs on Sunday at all, maybe half of that.

Eating the way I do, I basically always look decent and very full Sunday morning and always spilled by that afternoon. I am not looking ideal until Wednesday IMO. I do not care about optimal definition; I need to have strong performance still Tuesday and Wednesday. And my whole setup favors my Sunday squat; in an ideal world you train right before beginning the carb up. Not an off day like I do.

For fat loss, Dave Palumbo recommends a beginner start with around one day with 400 carbs. Jamie Lewis agreed with his Apex Predator diet, as a starting point. Dr. Dipasquale says he himself only used one day of hi carbs usually, unless he didn’t do hi days & just slowly carbed up over the weekend, and when John Welbourn said he was using the Anabolic Diet to stay in shape during his NFL time he could only do one carb day - this was a man incline benching 500lbs and playing pro football! Shelby Starnes recommends a couple meals of 0.75g carbs per lb of BW, and adjust from there. Skip Hill basically recommends start with 1-2 meals as well and see how you take it. He is not doing keto though, and Shelby only sometimes, so I would lean on the high side of carb recommendations since it’s all the glycogen you get for the week.

So that would be ~150 or so grams of carbs per meal, and see how you respond. 3 meals around that would get you to 450g, and 4 would be 600. From a lifestyle perspective, doing 300-450 on Saturday and 200 on Sunday is more useful, but maybe not as ideal for diet adherence. Sometimes it’s easier to just get right back on the horse.

I will say, keep the fats down. You can have them, it doesn’t need to be trace the way an insulin-using bodybuilder would on a 1,000g+ hi day of bagels, cereal and juice in a carb rotation plan. But total calories still matter, so track those as well. If you go over 4k on the high day, you will probably slow your progress. I actually found tracking my saturated fats and keeping them to 20g inherently helps manage the calorie ceiling. Don’t worry about protein on the high day, but get at least ~30g every meal.

 

[akboom87]

Yeah, one of my current rules is if I can't do what is planned I find something I can do, and do that. So at least I am trying to move forward. I went outside for my walk to get some vitamin D.

Man it is too dang hot for November... 91 degrees and sunny enough to bake you.

On another note my daughter just got an over $4000 quote to fix some stuff on her car. I was just pricing some of it out and boy they are trying to screw her over on the labor... One item is bout 140 and maybe an hour of labor and they want $708 another item is like 150-400 depending on OEM or aftermarket, and the internet says it is 4-5 hours of labor, but they will charg 5-6 to cover for time on rusted bolts and how tight the engine bay is. They want 2600 for that... I don't know that I want to get involved with pulling off her turbos and everything but I bet my guy will do it for about a grand. Either way, more money out of my pocket because she doesn't have it obviously. So trying to figure out how to handle this one. I do have some money saved up but it is for repairing my ride, and that is going to be put off a little longer now.

Unfortunately I’ve seen this a lot lately. One of the guys at work bought his daughter a car for her first one. Had a few issues nothing crazy. Took it in to have it looked at it was dripping antifreeze, they came back with a list and tally was 8grand. He bought the car for 1500.

Another co worker just bought a 2024 gmc 2500 diesel for his hunting trips to Canada. It has 32,000 miles they have replaced all the injectors twice! He’s like thank god it’s all warranty and he will be trading it in 1 month before warranty expires.

 

[MrKleen73]

The TLDR is, I’d do 4-600 Saturday initially, and if you eat carbs on Sunday at all, maybe half of that.

Eating the way I do, I basically always look decent and very full Sunday morning and always spilled by that afternoon. I am not looking ideal until Wednesday IMO. I do not care about optimal definition; I need to have strong performance still Tuesday and Wednesday. And my whole setup favors my Sunday squat; in an ideal world you train right before beginning the carb up. Not an off day like I do.

For fat loss, Dave Palumbo recommends a beginner start with around one day with 400 carbs. Jamie Lewis agreed with his Apex Predator diet, as a starting point. Dr. Dipasquale says he himself only used one day of hi carbs usually, unless he didn’t do hi days & just slowly carbed up over the weekend, and when John Welbourn said he was using the Anabolic Diet to stay in shape during his NFL time he could only do one carb day - this was a man incline benching 500lbs and playing pro football! Shelby Starnes recommends a couple meals of 0.75g carbs per lb of BW, and adjust from there. Skip Hill basically recommends start with 1-2 meals as well and see how you take it. He is not doing keto though, and Shelby only sometimes, so I would lean on the high side of carb recommendations since it’s all the glycogen you get for the week.

So that would be ~150 or so grams of carbs per meal, and see how you respond. 3 meals around that would get you to 450g, and 4 would be 600. From a lifestyle perspective, doing 300-450 on Saturday and 200 on Sunday is more useful, but maybe not as ideal for diet adherence. Sometimes it’s easier to just get right back on the horse.

I will say, keep the fats down. You can have them, it doesn’t need to be trace the way an insulin-using bodybuilder would on a 1,000g+ hi day of bagels, cereal and juice in a carb rotation plan. But total calories still matter, so track those as well. If you go over 4k on the high day, you will probably slow your progress. I actually found tracking my saturated fats and keeping them to 20g inherently helps manage the calorie ceiling. Don’t worry about protein on the high day, but get at least ~30g every meal.

Okay, sounds good, and right around where I was thinking, I had 400-600 in my head but was leaning toward 500-600 from Carbnite days probably better to start a little more cautiously since this does have the 2nd day to top off the load.

I was going back and forth between doing my Saturday session in the morning without carbs, and then using the glut4 to assist insulin on the first big carb meal, or having 1 good carb meal before training to fuel up. and then being able to train a little harder. I also planned to train both days this weekend. I am a little conflicted here, part of me thinks for pure fat loss and adherence to the diet I train then add carbs. The other part that jst wants to train with some real gas in the tank want's glycogen in the muscles for these 2 sessions just for fun. I really doubt there would be a huge difference in the outcome either way. I know right now I am ridiculously insulin sensitive. So I have no questions I will soak up carbs either way, then Once I train Glut4 will be in effect in those muscles anyway so the next carb meal will go in easier. So while I think there probably is a benefit to the training first, I am not convinced it would be that much of a difference compared to having a carb meal for breakfast then training later then having another big carb meal while glut4 was activated. Obviously as seen in your scenario you don't have to train that day for the diet to be very effective.

Unfortunately I’ve seen this a lot lately. One of the guys at work bought his daughter a car for her first one. Had a few issues nothing crazy. Took it in to have it looked at it was dripping antifreeze, they came back with a list and tally was 8grand. He bought the car for 1500.

Another co worker just bought a 2024 gmc 2500 diesel for his hunting trips to Canada. It has 32,000 miles they have replaced all the injectors twice! He’s like thank god it’s all warranty and he will be trading it in 1 month before warranty expires.

Yeah, it is crazy, but we ended up being lucky, one of Sage's good friends Dad is a mechanic for a dealership and she asked him to help her because she is in a bind here. According to her friend, his love language is acts of service, and he really likes Sage so he offered to do the work for free if we got the parts!!! So I am ordering the parts today. I told Sage even though he said no need for money he is getting a $500 tip if he does 2000 worth of work on her car. I don't want to take advantage of the man's kindness. So I am a lot less salty about that $800 for the diagnosis which was absolutely ridiculous!!!

Leg Press Day

Warm Up - General movement, hops, skips, toe touches
Single Leg Hip Thrust
Body Weight ATG Squats - 3 sets of 20

Powertec Pendulum Leg Press = 6 work sets @near failure - This leg press is so hard and such an interesting tension profile. Typically leg press doesn't seem that effective for hamstrings, or glutes. But the size of it, and the length of the lever arm for the weight sets in in such a way that in the bottom there is more knee flexion than you will ever see on a leg extension, and it takes a lot of both quad and glute to get out of the bottom. Then with the arch of the weight moving up it also really pushes the hamstrings and glutes, more specifically the glute/ham tie-in. At the top lock out is odd because it still has tension, the angle it is at has both the quads and glute ham tie-in are flexed and trembling as I try to hold it up to put the safety lock pin in it. One of these days I will have to record a set so you can see how folded up my legs are at the bottom, and the odd angle at the top where it pushes down like that.

In other news, I hit a new low for ths year, I woke up at 208.6 this morning. There's that expected drop I was looking for. Now we are officialy down a little over 10lbs from my pre pizza night weight of 218.8. I don't look as good as I would hope at this weight, but I am also flat and depleted. When I hit this weight while having a reasonable level of carbs in me I will have a more realistic idea of what I will look like and how much more weight I have to lose than I originally thought. That being said my circumference has gone down noticeably.

 

[akboom87]

Yeah that is awesome he is willing to do that and I agree a nice tip will be appreciated I’m sure!

Nice drop looks like it’s all coming together!

 

[MrKleen73]

Yeah, it is really nice when you get a break like this. I defintely want to show our gratitude.

 

[gphagan1]

That really is nice of that guy, and that’s really great that you insist on giving him a very healthy tip. Just good vibes all the way around, and that will show him you are good people too.
And congrats on the weight drop….and you are right as far as the different look being depleted vs being at the same weight with some carbs in your system. Sometimes it’s pretty amazing the drastic difference when you add in some extra carbs after a strict diet week.

 

[MrKleen73]

That really is nice of that guy, and that’s really great that you insist on giving him a very healthy tip. Just good vibes all the way around, and that will show him you are good people too.
And congrats on the weight drop….and you are right as far as the different look being depleted vs being at the same weight with some carbs in your system. Sometimes it’s pretty amazing the drastic difference when you add in some extra carbs after a strict diet week.

I am not sure if I am lean enough to nice a huge difference in overall look between flat and full, but I will at least fill my shirts, and jeans out a bit better musclewise. Well I shouldn't say huge because filling up will be big, but I don't know that it will make me look much leaner quite yet.

 

[MrKleen73]

Just broke my fast with a beef and egg scramble, I was hungry and feel the need for some recovery juice, so I made it a big one. I treated myself to cheese which I don't put in that often, what a treat it was! Oh yeah last night I had tuna salad for dinner with tons of cut up whole pickle, and celery and having that crunch and texture mixed into the meal was so damn good. From the convo @Smont and @Hyde were having in Smon'ts log... I do believe I have hit HUNGRY!!!

 

[Dustin07]

thats really awesome about the mechanic helping you guys out. Sage does sound awesome. I remember when she was, is struggling the right word? during the covid era and she's about the same age as my daughters who really really went off the deep end in my opinion during the school shutdowns and everything and all the suddeen these two beautiful 24yr old girls are just living their best lives, really coming back to life, exploring the world. Its so great to see these kids bouncing back from that era. I think COVID may have hit those in their teenage years harder than younger and older people...

I know you like smoking meat... maybe he'd be up for a brisket
thats a big day of work for you, would cost less than that fat tip, and would have a shitload of heart and meaning attached!

 

[Hyde]

I really do enjoy that I enjoy my food so often since switching to this diet. Being hungry sometimes is generally worth enjoying food more. I mean just a lettuce/spinach salad with olive oil & vinegar & spices is quite nice when you’re hungry. Vegetables are better, all of it.

 

[MrKleen73]

thats really awesome about the mechanic helping you guys out. Sage does sound awesome. I remember when she was, is struggling the right word? during the covid era and she's about the same age as my daughters who really really went off the deep end in my opinion during the school shutdowns and everything and all the suddeen these two beautiful 24yr old girls are just living their best lives, really coming back to life, exploring the world. Its so great to see these kids bouncing back from that era. I think COVID may have hit those in their teenage years harder than younger and older people...

I know you like smoking meat... maybe he'd be up for a brisket
thats a big day of work for you, would cost less than that fat tip, and would have a shitload of heart and meaning attached!

I think it was us struggling with themand their mindset and decisions in that stage of life, they were certain they were thriving and on the right path! LMAO.
She is really doing well, lots of challenges for her right now in this economy and being in kind of a luxury business. Lucky for her vanity is pretty high on the priority list for people and her boutique already targets higher end customers. To give you an idea, a basic mens haircut is like $44. Some of her hair coloring jobs go up and over $500. However she is hustling, and not being a victim about it like so many in her generation. She has 2 jobs although one she isn't making money on yet, but she is hustling to try. She made arrangements for a payment plan to pay the $800 bill for the diagnostics even though she knew I said I would handle it and she could pay us back. So she is becoming quite the young woman. Instead of trying to latch onto any aid she can get she is trying to handle things like an adult and only lean on us when she absolutely has to. Which of course makes me proud. We have been working on her becoming more self reliant, and recognizing what leaning on us unnecessarily does to our budget. So this is all great to see such a higher level of accountability coming into the picture.

Yeah, I think COVID hit the young people mentally more than anyone, and they are really just now finding out many of the ways. One, I think is that they think if we could run without anyone working and the government handing out all that money, that it can be a way of life. Just let the government take care of us.... NO!!!!

Yeah, I have a feeling he might like the money more. LOL Now maybe I cook one and invite them over. More than anything, I think it is important for her to pay him something, even if I have to pay it and her pay us back.

I really do enjoy that I enjoy my food so often since switching to this diet. Being hungry sometimes is generally worth enjoying food more. I mean just a lettuce/spinach salad with olive oil & vinegar & spices is quite nice when you’re hungry. Vegetables are better, all of it.

Agreed, it does make other things taste so good. You really appreciate the details, tastes, flavors, and texture of food when it is limited in that way.

Well this weekends refeed was a bit wonky, and unorganized. I was so honed in on what I needed to be doing and thinking of how I might enjoy the weekend fill up responsibly when my wife reminded me we had a Concert / Date Night Saturday in the middle of my carb up. So when I found out I was already a bit behind, I got distracted on the computer looking some stuff up and before I knew it, it was noon, and I hadn't eaten a bite. So I ate but no carbs, was going to start the carbs after the gym. Then I had an errand to do and it was 2PM, my wife reminded me about our date and we needed to be about there earlier to see the opening acts because the whole line up was good. So I created my own issues with the carb up and had to adjust.

We went to our Mexican spot that we do before concerts and I got chicken fajita, and 12 grilled shrimp, w/flour tortillas, double rice, no beans. I knocked back 4 fajita tacos to get the carbs in, kept the fatty stuff off the tacos, and kept things as clean as I could where I was. At the concert I noticed they had some haribo gummy bears, so I had a bag of those, and then on the way home we stopped and had iHOP. I did a steak & eggs breakfast with a waffle add on instead of the pancakes, no butter, butter pecan syrup.

To my surprise even though I woke up very full, I wasn't bloated even after the chips at dinner "which I limited". My best guess, I had around 350-500g of carbs total but no way of tracking. Yesterday I had about 150g of carbs around training, and called it a day.

Saturday Pre Refeed Pump Session -

Lat Pull Down - 100 x 4 sets to LRP failure

PowerTec Lever Incline Chest press - 100 x 4 sets to LRP failure

Upright Rows 45 x 4 sets to LRP failure

EZ Bar Curls 45 x 2 sets to LRP failure

EZ Bar Triceps OH Extensions 45 x 2 sets to LRP Failure


Sunday Lower Body Pump Session

Super Set
Leg Ext - 4 escalating sets to LRP Failure
Kneeling Leg Curl - 4 escalating sets to LRP Failure

Adductors 4 sets @ 2RIR

Arsenal Hip Thrust - 4 sets @ 1RIR

Alternating Reverse Lunges - 4 sets @0RIR

1 minute reverse hyper planks x 2

The results of everything so far, I hit a low of 207.0 Saturday morning - WooHoo new low on cut! Then I was 214.6 this morning so 7.6lbs swing. I think it will be better next week, but we have another concert to go to. I know, it is horrible ain't it!

Oh yeah. might as well share, we went to see Staind Saturday, and they had a great line up kind of co-headlining was Seether, then Hoobastank, and Hinder kicked off the concert. So really there weren't any unknown or up and coming bands, just good old rock and roll. It was so awesome to finally see Staind again. We got tickets for their show when they were coming in 2020, COVID killed it, we got them for the first year after COVID reopened, and then Omnicron or whatever showed up and it was cancelled again. Then one more time it was supposed to come and something else came up. So we have had tickets for the last 3 times they were trying to get an American tour going, and just now finally got to see them again after all of this time!!!! All of the other bands did great too, and Seether always does a great job.

Next week will be fun, it is 3 Days Grace, I Prevail, and some group I am not really familiar with. I hate to say it, but I like the new 3 Days singer even better than the original. At least next week is on a Sunday, so I will be able to just go full keto for the evening and keep things more in line with my intended lower fat / high carb refeed.

That being said, at 214.6lbs with a little extra water on me, I am down about 5.5lbs from my bloated post pizza weight 2 weeks ago. I think that is probably a good idea of about how much I lost over the 2 weeks. My guess somewhere between 4-5.5lbs depending on if you got from my 218.8 or that 220.10. Either way, I will take it.

I am hoping to see a new low show up around Thursday, but we will see how things go. I made some chicken kebabs for prep this week, but I followed the directions against my own judgement and cooked them to 165 internal temp, and then ate one and well... PRETTY DAMN DRY! So I will probably be eating this will salad stuff only to have some source of moisture. Oh well. You try something new, and sometimes it goes well and sometimes it doesn't. I should have pulled them around 145, and let the residual heat do it's thing. So i brought in a huge bag of romaine and baby spinach that I mixed together for salads, and some vinegar to mix with my olive oil up here. Either way, I am prepped for at least the first half of the week!

 

[GreenMachineX]

I think it was us struggling with themand their mindset and decisions in that stage of life, they were certain they were thriving and on the right path! LMAO.
She is really doing well, lots of challenges for her right now in this economy and being in kind of a luxury business. Lucky for her vanity is pretty high on the priority list for people and her boutique already targets higher end customers. To give you an idea, a basic mens haircut is like $44. Some of her hair coloring jobs go up and over $500. However she is hustling, and not being a victim about it like so many in her generation. She has 2 jobs although one she isn't making money on yet, but she is hustling to try. She made arrangements for a payment plan to pay the $800 bill for the diagnostics even though she knew I said I would handle it and she could pay us back. So she is becoming quite the young woman. Instead of trying to latch onto any aid she can get she is trying to handle things like an adult and only lean on us when she absolutely has to. Which of course makes me proud. We have been working on her becoming more self reliant, and recognizing what leaning on us unnecessarily does to our budget. So this is all great to see such a higher level of accountability coming into the picture.

Yeah, I think COVID hit the young people mentally more than anyone, and they are really just now finding out many of the ways. One, I think is that they think if we could run without anyone working and the government handing out all that money, that it can be a way of life. Just let the government take care of us.... NO!!!!

Yeah, I have a feeling he might like the money more. LOL Now maybe I cook one and invite them over. More than anything, I think it is important for her to pay him something, even if I have to pay it and her pay us back.


Agreed, it does make other things taste so good. You really appreciate the details, tastes, flavors, and texture of food when it is limited in that way.

Well this weekends refeed was a bit wonky, and unorganized. I was so honed in on what I needed to be doing and thinking of how I might enjoy the weekend fill up responsibly when my wife reminded me we had a Concert / Date Night Saturday in the middle of my carb up. So when I found out I was already a bit behind, I got distracted on the computer looking some stuff up and before I knew it, it was noon, and I hadn't eaten a bite. So I ate but no carbs, was going to start the carbs after the gym. Then I had an errand to do and it was 2PM, my wife reminded me about our date and we needed to be about there earlier to see the opening acts because the whole line up was good. So I created my own issues with the carb up and had to adjust.

We went to our Mexican spot that we do before concerts and I got chicken fajita, and 12 grilled shrimp, w/flour tortillas, double rice, no beans. I knocked back 4 fajita tacos to get the carbs in, kept the fatty stuff off the tacos, and kept things as clean as I could where I was. At the concert I noticed they had some haribo gummy bears, so I had a bag of those, and then on the way home we stopped and had iHOP. I did a steak & eggs breakfast with a waffle add on instead of the pancakes, no butter, butter pecan syrup.

To my surprise even though I woke up very full, I wasn't bloated even after the chips at dinner "which I limited". My best guess, I had around 350-500g of carbs total but no way of tracking. Yesterday I had about 150g of carbs around training, and called it a day.

Saturday Pre Refeed Pump Session -

Lat Pull Down - 100 x 4 sets to LRP failure

PowerTec Lever Incline Chest press - 100 x 4 sets to LRP failure

Upright Rows 45 x 4 sets to LRP failure

EZ Bar Curls 45 x 2 sets to LRP failure

EZ Bar Triceps OH Extensions 45 x 2 sets to LRP Failure


Sunday Lower Body Pump Session

Super Set
Leg Ext - 4 escalating sets to LRP Failure
Kneeling Leg Curl - 4 escalating sets to LRP Failure

Adductors 4 sets @ 2RIR

Arsenal Hip Thrust - 4 sets @ 1RIR

Alternating Reverse Lunges - 4 sets @0RIR

1 minute reverse hyper planks x 2

The results of everything so far, I hit a low of 207.0 Saturday morning - WooHoo new low on cut! Then I was 214.6 this morning so 7.6lbs swing. I think it will be better next week, but we have another concert to go to. I know, it is horrible ain't it!

Oh yeah. might as well share, we went to see Staind Saturday, and they had a great line up kind of co-headlining was Seether, then Hoobastank, and Hinder kicked off the concert. So really there weren't any unknown or up and coming bands, just good old rock and roll. It was so awesome to finally see Staind again. We got tickets for their show when they were coming in 2020, COVID killed it, we got them for the first year after COVID reopened, and then Omnicron or whatever showed up and it was cancelled again. Then one more time it was supposed to come and something else came up. So we have had tickets for the last 3 times they were trying to get an American tour going, and just now finally got to see them again after all of this time!!!! All of the other bands did great too, and Seether always does a great job.

Next week will be fun, it is 3 Days Grace, I Prevail, and some group I am not really familiar with. I hate to say it, but I like the new 3 Days singer even better than the original. At least next week is on a Sunday, so I will be able to just go full keto for the evening and keep things more in line with my intended lower fat / high carb refeed.

That being said, at 214.6lbs with a little extra water on me, I am down about 5.5lbs from my bloated post pizza weight 2 weeks ago. I think that is probably a good idea of about how much I lost over the 2 weeks. My guess somewhere between 4-5.5lbs depending on if you got from my 218.8 or that 220.10. Either way, I will take it.

I am hoping to see a new low show up around Thursday, but we will see how things go. I made some chicken kebabs for prep this week, but I followed the directions against my own judgement and cooked them to 165 internal temp, and then ate one and well... PRETTY DAMN DRY! So I will probably be eating this will salad stuff only to have some source of moisture. Oh well. You try something new, and sometimes it goes well and sometimes it doesn't. I should have pulled them around 145, and let the residual heat do it's thing. So i brought in a huge bag of romaine and baby spinach that I mixed together for salads, and some vinegar to mix with my olive oil up here. Either way, I am prepped for at least the first half of the week!

What is LRP failure?

 

[MrKleen73]

What is LRP failure?

Long Range Partials.

 

[gphagan1]

I think it was us struggling with themand their mindset and decisions in that stage of life, they were certain they were thriving and on the right path! LMAO.
She is really doing well, lots of challenges for her right now in this economy and being in kind of a luxury business. Lucky for her vanity is pretty high on the priority list for people and her boutique already targets higher end customers. To give you an idea, a basic mens haircut is like $44. Some of her hair coloring jobs go up and over $500. However she is hustling, and not being a victim about it like so many in her generation. She has 2 jobs although one she isn't making money on yet, but she is hustling to try. She made arrangements for a payment plan to pay the $800 bill for the diagnostics even though she knew I said I would handle it and she could pay us back. So she is becoming quite the young woman. Instead of trying to latch onto any aid she can get she is trying to handle things like an adult and only lean on us when she absolutely has to. Which of course makes me proud. We have been working on her becoming more self reliant, and recognizing what leaning on us unnecessarily does to our budget. So this is all great to see such a higher level of accountability coming into the picture.

Yeah, I think COVID hit the young people mentally more than anyone, and they are really just now finding out many of the ways. One, I think is that they think if we could run without anyone working and the government handing out all that money, that it can be a way of life. Just let the government take care of us.... NO!!!!

Yeah, I have a feeling he might like the money more. LOL Now maybe I cook one and invite them over. More than anything, I think it is important for her to pay him something, even if I have to pay it and her pay us back.


Agreed, it does make other things taste so good. You really appreciate the details, tastes, flavors, and texture of food when it is limited in that way.

Well this weekends refeed was a bit wonky, and unorganized. I was so honed in on what I needed to be doing and thinking of how I might enjoy the weekend fill up responsibly when my wife reminded me we had a Concert / Date Night Saturday in the middle of my carb up. So when I found out I was already a bit behind, I got distracted on the computer looking some stuff up and before I knew it, it was noon, and I hadn't eaten a bite. So I ate but no carbs, was going to start the carbs after the gym. Then I had an errand to do and it was 2PM, my wife reminded me about our date and we needed to be about there earlier to see the opening acts because the whole line up was good. So I created my own issues with the carb up and had to adjust.

We went to our Mexican spot that we do before concerts and I got chicken fajita, and 12 grilled shrimp, w/flour tortillas, double rice, no beans. I knocked back 4 fajita tacos to get the carbs in, kept the fatty stuff off the tacos, and kept things as clean as I could where I was. At the concert I noticed they had some haribo gummy bears, so I had a bag of those, and then on the way home we stopped and had iHOP. I did a steak & eggs breakfast with a waffle add on instead of the pancakes, no butter, butter pecan syrup.

To my surprise even though I woke up very full, I wasn't bloated even after the chips at dinner "which I limited". My best guess, I had around 350-500g of carbs total but no way of tracking. Yesterday I had about 150g of carbs around training, and called it a day.

Saturday Pre Refeed Pump Session -

Lat Pull Down - 100 x 4 sets to LRP failure

PowerTec Lever Incline Chest press - 100 x 4 sets to LRP failure

Upright Rows 45 x 4 sets to LRP failure

EZ Bar Curls 45 x 2 sets to LRP failure

EZ Bar Triceps OH Extensions 45 x 2 sets to LRP Failure


Sunday Lower Body Pump Session

Super Set
Leg Ext - 4 escalating sets to LRP Failure
Kneeling Leg Curl - 4 escalating sets to LRP Failure

Adductors 4 sets @ 2RIR

Arsenal Hip Thrust - 4 sets @ 1RIR

Alternating Reverse Lunges - 4 sets @0RIR

1 minute reverse hyper planks x 2

The results of everything so far, I hit a low of 207.0 Saturday morning - WooHoo new low on cut! Then I was 214.6 this morning so 7.6lbs swing. I think it will be better next week, but we have another concert to go to. I know, it is horrible ain't it!

Oh yeah. might as well share, we went to see Staind Saturday, and they had a great line up kind of co-headlining was Seether, then Hoobastank, and Hinder kicked off the concert. So really there weren't any unknown or up and coming bands, just good old rock and roll. It was so awesome to finally see Staind again. We got tickets for their show when they were coming in 2020, COVID killed it, we got them for the first year after COVID reopened, and then Omnicron or whatever showed up and it was cancelled again. Then one more time it was supposed to come and something else came up. So we have had tickets for the last 3 times they were trying to get an American tour going, and just now finally got to see them again after all of this time!!!! All of the other bands did great too, and Seether always does a great job.

Next week will be fun, it is 3 Days Grace, I Prevail, and some group I am not really familiar with. I hate to say it, but I like the new 3 Days singer even better than the original. At least next week is on a Sunday, so I will be able to just go full keto for the evening and keep things more in line with my intended lower fat / high carb refeed.

That being said, at 214.6lbs with a little extra water on me, I am down about 5.5lbs from my bloated post pizza weight 2 weeks ago. I think that is probably a good idea of about how much I lost over the 2 weeks. My guess somewhere between 4-5.5lbs depending on if you got from my 218.8 or that 220.10. Either way, I will take it.

I am hoping to see a new low show up around Thursday, but we will see how things go. I made some chicken kebabs for prep this week, but I followed the directions against my own judgement and cooked them to 165 internal temp, and then ate one and well... PRETTY DAMN DRY! So I will probably be eating this will salad stuff only to have some source of moisture. Oh well. You try something new, and sometimes it goes well and sometimes it doesn't. I should have pulled them around 145, and let the residual heat do it's thing. So i brought in a huge bag of romaine and baby spinach that I mixed together for salads, and some vinegar to mix with my olive oil up here. Either way, I am prepped for at least the first half of the week!

That sounds like a great concert and capping it off with IHOP I’m sure hit the spot. Ha, my wife and I end up at IHOP quite a bit after a concert or movie date. Good job on your cut and the great progress.

 

[Dustin07]

Next week will be fun, it is 3 Days Grace, I Prevail, and some group I am not really familiar with.

here's one where I'm the outlier... I actually like(d) Nickelback when everyone was hating them, but I never liked Breaking Benjamin yet they really have become a cult classic. all that to say, I saw Three Days Grace open for Nickelback 20 years ago and it was an awesome show!

 

[Segansational]

Some nice concert line ups! I'm jealous man, I love live music, but rarely get to experience it.

They need to have mid-afternoon concerts for us old fogies.

 

[akboom87]

here's one where I'm the outlier... I actually like(d) Nickelback when everyone was hating them, but I never liked Breaking Benjamin yet they really have become a cult classic. all that to say, I saw Three Days Grace open for Nickelback 20 years ago and it was an awesome show!

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I’m glad to hear someone else say that about Breaking Benjamin, I feel like all the songs are the same and just bleh, everyone thinks I’m crazy


Sounds like some great concerts and a good time with the wife!

 

[Dustin07]

They need to have mid-afternoon concerts for us old fogies.

no joke. I really want to go to this accoustic set (Smith and Myers are the singer/guitarist from Shinedown) but I'm not crazy about the 60-80minute drive home at midnight lol. or the price!

 

[MrKleen73]

here's one where I'm the outlier... I actually like(d) Nickelback when everyone was hating them, but I never liked Breaking Benjamin yet they really have become a cult classic. all that to say, I saw Three Days Grace open for Nickelback 20 years ago and it was an awesome show!

View attachment 263894

I have seen every single Nickelback concert that has come to Houston as far as I am aware of! Aboslutely one of my favorite live bands!!! They know how to put on a fukking rock concert!!! The energy is so ridiculously high, and everyone knows every song. Nickelback are one of the best live bands hands down. There... I SAID IT, AND I won't take it back. I have seen A LOT of concerts in my day, and they simply put on one of the best shows of any rock band I have seen. Yes we are including Metalica and other big hitters in that group.The drummer is also very underrated IMHO, when you see him tearing it up, while upside down it is pretty damn sick! Also, I don't really think you are an outlier, I have never been to a Nickelback show that was not sold out. EVER!

People got tired of them because they just won non-stop. Still one of the best rock bands out there. Heavy Metal, Nah they never claimed to be. I think that is where they got a lot of the haters because people tried to put them in heavy metal classification, but at best they are Hard Rock. We all know Corey from Slipknot wasn't having any of that. He was the one who started all the hate on them. LOL

That being said, Breaking Benjamin puts on a a hell of a live show, and I have seen them probably 6 times. One of my other favorites to go see that I try to see whenever they come is Papa Roach! So damn good and so much energy at the show. I haven't seen them in a couple years and have been keeping my eye out for them to come.

At first i was bummed when they brought the new guy in for 3 Days Grace because he didn't really have the same tonal quality of the OG singer (RIP). I imaging that is who you saw perform, but this new guy has so much more range, and skill it is a major improvement on a band who was already great. Also, it seems he has either been able to adopt the tone of the OG guy now on the older stuff, or does them so well I forgot how it originally sounded. Either way, it is a win!

Some nice concert line ups! I'm jealous man, I love live music, but rarely get to experience it.

They need to have mid-afternoon concerts for us old fogies.

Yeah, it is what Jo and I love to do. If we didn't go to so many concerts we could afford a week or two trip somewhere every year, but this is our thing. So we just do weekend trips and go to our concerts.

I’m glad to hear someone else say that about Breaking Benjamin, I feel like all the songs are the same and just bleh, everyone thinks I’m crazy


Sounds like some great concerts and a good time with the wife!

I think a lot of their big songs have a very similar formula, but at the concert there is enough variety you don't really notice. He is so good live though, that I started liking them a lot more ofter watching them live. It is funny sometimes you love a band until you hear them live and then are like Nah... then other times you are kind of like meh, okay, and then see them live and become a fan.

no joke. I really want to go to this accoustic set (Smith and Myers are the singer/guitarist from Shinedown) but I'm not crazy about the 60-80minute drive home at midnight lol. or the price!

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If you are a fan, and really like them, depending on the price, I would definitely consider taking a pre-workout and taking my old ass up there to see it. Especially if that is a smaller venue. I most definitely drank an Alani before heading to my concert. LMFAO! You only get to experience certain exeriences on occasion if at all, and it is experiences and relationships that make life beautiful. It the money is palateable, and you really enjoy them then sacrifice a lil sleep, it will be okay. You can sleep in until like 6:30AM Sunday to make up for it!