Building Back Up

GreenMachineX said:
I know we've talked about it before, but how many carbs per day was your lower cutoff before it effected your mood? And was this amount necessary to cut?
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That is going to be different from person to person. However, going low carb is absolutely never required to drop fat. If you don't have too many calories to play with then they can get lowish, but there is Zero magic for fat burning on high, low, or moderate carb or fat intake. Low carb helps a lot of people avoid having a lot of carb cravings due to the more stable and lower levels of insulin circulating creating dips and valleys in blood sugar levels. However performance is improved more with higher carbs, and in your case since you suspect that lower carbs is a part of your mood disorder then keeping them higher and fats lower should probably be your goal.

If you look at the TDEE calculator, I put in about what i could remember of your stats, male, 5'9, 223, @ an estimated BF% of 25%, and I put your age as 40 with light activity since you lift but only 3-4 days a week. It came up with 2700ish cals. Actually here is the link to the exact thing with those stats entered. Invalid Link Removed

If you scroll to the bottom this will give you an idea of what a low, moderate, or high carb macros would be for you. So if you decide to create a deficit of 500 to lose a lb a week you have a good starting place to do it from. This TDEE calculator has cutting and bulking options too, but it is not how I would cut calories at all. Especially in your instance. However yours says 207p, 61f, and 347 carbs a day for maintenance. No way I would drop fats from this because you want you bodyweight x .3 as fats for a minimum, and protein levels should stay the same so that only leaves carbs to remove, which 500 calories is 125g so that leaves you with 207p, 61f, and 227g carbs to cut 1lb a week.

Anyway just trying to offer some easy guidance if you really think keeping the carbs up is a big factor in your PEM and mood, then this give you an idea of what might be the better approach for you.
 
MrKleen73 said:
That is going to be different from person to person. However, going low carb is absolutely never required to drop fat. If you don't have too many calories to play with then they can get lowish, but there is Zero magic for fat burning on high, low, or moderate carb or fat intake. Low carb helps a lot of people avoid having a lot of carb cravings due to the more stable and lower levels of insulin circulating creating dips and valleys in blood sugar levels. However performance is improved more with higher carbs, and in your case since you suspect that lower carbs is a part of your mood disorder then keeping them higher and fats lower should probably be your goal.

If you look at the TDEE calculator, I put in about what i could remember of your stats, male, 5'9, 223, @ an estimated BF% of 25%, and I put your age as 40 with light activity since you lift but only 3-4 days a week. It came up with 2700ish cals. Actually here is the link to the exact thing with those stats entered. Invalid Link Removed

If you scroll to the bottom this will give you an idea of what a low, moderate, or high carb macros would be for you. So if you decide to create a deficit of 500 to lose a lb a week you have a good starting place to do it from. This TDEE calculator has cutting and bulking options too, but it is not how I would cut calories at all. Especially in your instance. However yours says 207p, 61f, and 347 carbs a day for maintenance. No way I would drop fats from this because you want you bodyweight x .3 as fats for a minimum, and protein levels should stay the same so that only leaves carbs to remove, which 500 calories is 125g so that leaves you with 207p, 61f, and 227g carbs to cut 1lb a week.

Anyway just trying to offer some easy guidance if you really think keeping the carbs up is a big factor in your PEM and mood, then this give you an idea of what might be the better approach for you.
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All great stuff. Thanks. But I'm not 40 for 8 weeks!!!

😆
 
Weight: 221.6

Yesterday's Macros...
2,502 kcal
182g pro
67g fat
192g cho

8,862 steps logged, but missing some from my gym warm up.

Slept like trash last night and stuck awake at 4:30am.

Edit: managed to fall back asleep another hour or so, phew! Still gonna be a rough day, but too busy to matter.
 
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Weight: 221.4

Yesterday's Macros
3,457 kcal
230g pro
122g fat
357g cho

Steps
18k

I plan on doing 1 cheat meal per week, and I think what I did yesterday with the additional steps will work long term. Weight is just a little down, and slept fantastic last night. Renewed vigor to train hard and continue dieting. For the record, I could be off on the kcal because I ate a Six Flags burrito with a few chips, and never know accurate those kcal are on the menu are, but given my weight stability and lack of bloat today which I'm very sensitive to, I'd say pretty much on target.
 
Macros
2,737 kcal
224g pro
89g fat
254g cho (66g mostly fruit sugar, 2 small pieces of baklava from Turkey my mom brought back, but also dairy sugar)

10k steps

It's interesting to me how over 200g cho isn't enough to keep glycogen stores full. My shoulders really are taking a hit. Weird how that deflates the most on me.
 
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Weight: 220.2

So, even a couple days at higher kcal is resulting in working less as long as I don't completely binge. TMI moment...usually I weigh in after my BM in the morning, but no dice today, so my weight today is actually lower then that. Lastly, I believe the apple in the morning and additional fruit sugar and overall kcal is really helping controlling cravings for garbage.
 
GreenMachineX said:
Weight: 220.2

So, even a couple days at higher kcal is resulting in working less as long as I don't completely binge. TMI moment...usually I weigh in after my BM in the morning, but no dice today, so my weight today is actually lower then that. Lastly, I believe the apple in the morning and additional fruit sugar and overall kcal is really helping controlling cravings for garbage.
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I got a bag of mixed dehydrated fruits and I grab a couple pieces out of it here and there for a "healthy snack". Just an easy way to get in some vitamins and minerals here and there. Just really have to be careful because it is like 30g of sugar per serving which is only 40g in weight. Not much at all once you weight it and look it the fruit you are like oh wow, that is all I can have? LOL However they do the trick just like a normal serving of fruit regarding energy and nutrition.
 
GreenMachineX said:
Weight: 227.2 😅

Flat DB Press 4 x 10/9/8/8 x 90's
Standing OHP 4 x 10/8/8/8 x 115
Machine Delt Raise 4 x 10/10/10/12 x 50
Incline Cable Press 3 x 12/12/15 x 35.2
1 Arm Triceps Pressdowns 3 x 10 x 16.5
Left Arm Only Lateral Raise 1 x 15 x dropset
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Flat DB Press 4 x 8/8/7/6 x 90's
Standing OHP 4 x 8/8/8/6 x 115
Machine Delt Raise 4 x 10/10/10/12 x 50 (plus extra reps on left arm)
Skullcrushers 2 x 8/8 x 60, 8 x 50
Incline CG Iso-Lateral Hammer Press 3 x 6 x 72

Not a bad workout for losing 7 pounds since the last one! Found a weakness in that Incline close grip hammer press, so need to bring the back.

Although, the brings up the question, does it matter during a cut regarding weaknesses since strength and muscle don't really increase anyway?

Edit: I'll rephrase that weird question...should I be worried about addressing imbalances and weak points during a cut since gains really can't be made during a cut?
 
MrKleen73 said:
I got a bag of mixed dehydrated fruits and I grab a couple pieces out of it here and there for a "healthy snack". Just an easy way to get in some vitamins and minerals here and there. Just really have to be careful because it is like 30g of sugar per serving which is only 40g in weight. Not much at all once you weight it and look it the fruit you are like oh wow, that is all I can have? LOL However they do the trick just like a normal serving of fruit regarding energy and nutrition.
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Dehydrated fruit is great for storage/travel/bulking but definitely doesn’t offer satiety of a fibrous fresh fruit. Not saying this is bad at all as long as the discipline is there, but I know what you are saying. Dates are another great portable/dry desk option that are a real treat and scientifically PROVEN to inhibit atherosclerosis.

Kiwi, oranges, apples I feel have really big ROI for calories as far as being satisfying and promoting gut health from the fiber, better bms, and kiwi and oranges are daily vitamin c and a fat dose of potassium too. Apples have quercetin as well. Kiwi have to be de-skinned, but they are the best for promoting a bowel movement and sweetest if looking for a treat.

Berries are lowest sugar, delicious, and great for you - I give my son berries every single morning typically. Especially if you’re a snacker, blueberries eaten one at a time can really string out the experience.
 
GreenMachineX said:
Edit: I'll rephrase that weird question...should I be worried about addressing imbalances and weak points during a cut since gains really can't be made during a cut?
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IMHO, I think you are correct that you are unlikely to make any progress bringing up weak points during a cut. That being said if it is a weakness unless you just didn't train it previously it probably requires more training to keep it up to par. So it might still be beneficial to keep the specialized area movements in to make sure you are not losing any progress you have made.
Hyde said:
Dehydrated fruit is great for storage/travel/bulking but definitely doesn’t offer satiety of a fibrous fresh fruit. Not saying this is bad at all as long as the discipline is there, but I know what you are saying. Dates are another great portable/dry desk option that are a real treat and scientifically PROVEN to inhibit atherosclerosis.

Kiwi, oranges, apples I feel have really big ROI for calories as far as being satisfying and promoting gut health from the fiber, better bms, and kiwi and oranges are daily vitamin c and a fat dose of potassium too. Apples have quercetin as well. Kiwi have to be de-skinned, but they are the best for promoting a bowel movement and sweetest if looking for a treat.

Berries are lowest sugar, delicious, and great for you - I give my son berries every single morning typically. Especially if you’re a snacker, blueberries eaten one at a time can really string out the experience.
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Oh yeah, absolutely agree. I have just been having some issues remembering my fruits when they are in the crisper. Out of site, out of mind. My dehydrated fruit is on the counter next to the fridge where I can see them all the time. However, I know how quickly they can hit the carb numbers so I am very careful with them. I only take 3 pieces at a time, so typically it is a prune, a piece of dried peach, and a slice of apple at a time. I definitely prefer fresh fruit, I just have to develop the habit of including it regularly in my diet. Even if it is just adding some fruit to a couple meals a day in my plan. I am just trying to pay more attention to getting in micronutrients so veggies and fruits are being brought in where I can.

Also, I LOVE KIWI! It might be my favorite fruit. I don't peel it though, I just cut in half then use a spoon to dig out the fruit like an avocado. I can normally get almost all of it out in one pretty quick move.
 
Weight: 219.4

Slept awesome last night, even eating most of the suspected food triggers and training hard! Couple notes on that...lots of dairy, pumpkin, berries, 1 apple, 3 eggs, but food folate was low.
And broke the 220 barrier!
 
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GreenMachineX said:
Lastly, I believe the apple in the morning and additional fruit sugar and overall kcal is really helping controlling cravings for garbage.
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I'm not surprised at all. When I was eating more consistently all day (zero fasting) and training more intensely I had a ritual snack every single day of a fat and a fruit, usually almonds + apple or almond butter + apple. I also believe the apples were good for my gums. In addition to that when my wife and i were our leanest we always kept stock on the dark chocolate (90% for me) and we'd break off a square at night as dessert, which seemed like plenty back then.

GreenMachineX said:
Edit: I'll rephrase that weird question...should I be worried about addressing imbalances and weak points during a cut since gains really can't be made during a cut?
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I'll probably be a little contrarian here and the other guys are going to be more knowledgeable on some of the sciences so without straight out disagreeing with anyone I'm not sure I'd be super stressed out about "can't make gains on a cut" in your scenario. Your calories IMO aren't low, your sessions aren't excessively long, and you're not hammering out a bunch of additional cardio. Seems to me like you could still see improvements across the board while on this journey.

And broke the 220 barrier!
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right on!!
 
GreenMachineX said:
Weight: 224.2

Squat 4 x 5 x 245
Neutral Grip Pullup 4xBW-110, 4xBW-45, 4/3/2/1 x BW, 8xBW-110
DB Row 10x40, 8x50 (+1 set left arm)
Machine Shrug 2 x 8 x 130, 6x150
Reverse Pec Deck 3 x 12 x 30
DB Curl 3 x 10/8/6/4 x 25's
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Neutral Grip Pullup 4, 4, 4, 4, 3
Squat 4 x 5 x 250
DB Row 2 x 10 x 50 (+1 set x 10 left arm)
Machine Shrugs 4 x 10/10/10/7 x 130
Incline DB Curl 3 x 8/8/6 x 25's
Cable Pull-Aparts 3 x 10 x 34

Unsure what the exercise is actually called at the end there, but basically crossing the cables and pulling slightly down and away like a reverse Pec Deck. Felt like a good workout.
 
Looks like a good session to me!
 
Dustin07 said:
I'm not surprised at all. When I was eating more consistently all day (zero fasting) and training more intensely I had a ritual snack every single day of a fat and a fruit, usually almonds + apple or almond butter + apple. I also believe the apples were good for my gums. In addition to that when my wife and i were our leanest we always kept stock on the dark chocolate (90% for me) and we'd break off a square at night as dessert, which seemed like plenty back then.



I'll probably be a little contrarian here and the other guys are going to be more knowledgeable on some of the sciences so without straight out disagreeing with anyone I'm not sure I'd be super stressed out about "can't make gains on a cut" in your scenario. Your calories IMO aren't low, your sessions aren't excessively long, and you're not hammering out a bunch of additional cardio. Seems to me like you could still see improvements across the board while on this journey.


right on!!
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What is peculiar though is how much I've lost the past week eating on average 2500 kcal per day. I was at 227 when I started, but that was after a huge binge. I was consistently at 224 before that, so I've lost 5 pounds in 7 days at 2500kcal. Pretty cool.
 
GreenMachineX said:
What is peculiar though is how much I've lost the past week eating on average 2500 kcal per day. I was at 227 when I started, but that was after a huge binge. I was consistently at 224 before that, so I've lost 5 pounds in 7 days at 2500kcal. Pretty cool.
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Could be a dozen different things right? Without seeing your nudez or your true BF (not that 99% of bf measurements are accurate) for all we know you could be hitting a sweet spot, putting on some muscle mass, ramping up the metabolism. Maybe a lower stress period of time effecting cortisol, better sleep? better workouts, lower sodium?

the important thing is that it does seem like you're settling into a sweet spot here. weight trending the right directly, lifting sessions looking good. strike while the iron is hot is always my mentality.
 
Dustin07 said:
Could be a dozen different things right? Without seeing your nudez or your true BF (not that 99% of bf measurements are accurate) for all we know you could be hitting a sweet spot, putting on some muscle mass, ramping up the metabolism. Maybe a lower stress period of time effecting cortisol, better sleep? better workouts, lower sodium?

the important thing is that it does seem like you're settling into a sweet spot here. weight trending the right directly, lifting sessions looking good. strike while the iron is hot is always my mentality.
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Yeah, who knows...but I'll take it lol
 
GreenMachineX said:
Yeah, who knows...but I'll take it lol
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amen to that. the first week I started cutting I gained like 3lbs lol.
to gain weight, originally I needed to add 2 full meals a day essentially. a whole meals worth of prewo carbs, and an additional meals worth of protein postwo then let myself double down on dinner.

dropped about 1/2 that and gained the first week 😅
it's going the right way now. might also be that I brought back squats and all the sudden blew up my quads and adductors
 
Dustin07 said:
amen to that. the first week I started cutting I gained like 3lbs lol.
to gain weight, originally I needed to add 2 full meals a day essentially. a whole meals worth of prewo carbs, and an additional meals worth of protein postwo then let myself double down on dinner.

dropped about 1/2 that and gained the first week 😅
it's going the right way now. might also be that I brought back squats and all the sudden blew up my quads and adductors
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Lol
My wife has that issue...gets serious, cuts carbs, does 30 minutes intense cardio, works out hard, sleeps great, gains 2 pounds 😆 She gets mad how easy it is for us (usually). Lol
 
GreenMachineX said:
She gets mad how easy it is for us (usually). Lol
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when my wife and mother both tell me how easy it is for a man to lose weight, I don't mention the fact that we lift until the skin is peeling off our hands, there's blood, sweat, and sometimes puke everywhere. 12 months = countless injurie rehabs, I go through 2-3 shirts a gym session, I am constantly adjusting/dialing my nutritional approach and their entire workout consumes less calories or sweat than my warm up. but I digress..... 😅😅

again, a woman's perceived level 10 exertion rate is about a 5 for your average dude and a dudes 10 is probably actually a 13 and he is redlining the tach lol
 
Dustin07 said:
when my wife and mother both tell me how easy it is for a man to lose weight, I don't mention the fact that we lift until the skin is peeling off our hands, there's blood, sweat, and sometimes puke everywhere. 12 months = countless injurie rehabs, I go through 2-3 shirts a gym session, I am constantly adjusting/dialing my nutritional approach and their entire workout consumes less calories or sweat than my warm up. but I digress..... 😅😅

again, a woman's perceived level 10 exertion rate is about a 5 for your average dude and a dudes 10 is probably actually a 13 and he is redlining the tach lol
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Yeah, can't argue any of that lol
 
Macros
2,541 kcal
221g pro
66g fat
266g cho (63g sugar from dairy and fruit)

At least 6k steps. Didn't have my phone on me for a few hours while floundering around the house...maybe hit 7k. Either way, kcal in the right place for this experiment.
 
Dustin07 said:
when my wife and mother both tell me how easy it is for a man to lose weight, I don't mention the fact that we lift until the skin is peeling off our hands, there's blood, sweat, and sometimes puke everywhere. 12 months = countless injurie rehabs, I go through 2-3 shirts a gym session, I am constantly adjusting/dialing my nutritional approach and their entire workout consumes less calories or sweat than my warm up. but I digress.....

again, a woman's perceived level 10 exertion rate is about a 5 for your average dude and a dudes 10 is probably actually a 13 and he is redlining the tach lol
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I sometimes get a little down when I train at the commercial gym when I am on the platform for up to 90 minutes sometimes doing just two movements…multiple people coming and going on the platforms & benches nearby. Then I realize their deadlift “workout” was a few sets with 135, or what have you…

The stronger you get, the more work you have to be able to do, overall. What is a workout for some isn’t even sufficient warmup for others; of course they would get done much sooner to lift the same intensities.

Then, there’s the matter of intensity - an untrained lifter is not going to be able to, or need to go to, the level of intensity required by a veteran lifter to progress.
 
Weight: 219.6

Didn't sleep as good as the previous 2 nights, woke up maybe 4 times but at least fell back asleep quickly. Feeling a little rough today so far. Still gonna get my steps in though and hold kcal <2500.
 
Resolve10 said:
In general people have trouble gauging their effort levels. Women also (tend) to recover between sets better due to differences in blood flow perfusion and potentially occlusion, so they may look like they aren't working as hard. Fwiw I've had plenty of women who would wipe the floor with how many dudes train so I don't think it is fair to lump them all together or even have the general assumption that they don't work hard.
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I was thinking this myself. A dedicated and disciplined woman can often work a man under the table. They just typically have more slow twitch fibers and can grind reps for days. The real slowdown for them is that they have higher estrogen levels and when the balance tips to estrogen fat loss is a bit slower, for a man or a woman. So inherently men are pre-dispositioned to lose fat a little faster, or more to the point women are pre-dispositioned to hold on to more fat naturally.
 
Macros
2,632 kcal
228g pro
64g Fat
291g cho

Unsure on steps...the last I recall seeing was 6k, then a Walmart trip, then a couple mile intermediate trail ride with the family. First mountain bike ride in a looooong time!
 
Drawn last Thursday
7mg daily
Total T 343 (250-1100) ng/dL
Free T 69 (35-155) pg/mL
Estradiol, Ultrasensitive 18 (<30) pg/mL

Drawn in March
7mg daily
Total T 465 (250-1100) ng/dL
Free T 117 (35-155) pg/mL

The only difference between the two 7mg daily protocols in March I used delts and vg mostly (shallow IM) as shot areas, and the second used vg and love handles (basically shallow IM and subq). Apparently subq isn't as effective. Going to switch back to mostly IM and bump to 8mg daily.
 
Weight: 219.6

Weight holding steady, but also didn't BM before that Weight so I may have lost a little more. TMI lulz

No workout today. Feeling a little rough, woke up a lot last night, so I'll wait until tomorrow and hit it hard..."appropriately hard" that is.
 
Weight: 219.8

Weight is holding, but visceral fat is definitely down.
Yesterday's Macros
2,488 kcal
213g pro
68g fat
256g cho (46g dairy/fruit sugar)

Steps
11,600

Upper push later today, and a grill out tonight. Undecided if this will be my cheat meal for the weekend, or if I'll keep it within maintenance and do another tomorrow.
 
GreenMachineX said:
Weight: 219.8

Weight is holding, but visceral fat is definitely down.
Yesterday's Macros
2,488 kcal
213g pro
68g fat
256g cho (46g dairy/fruit sugar)

Steps
11,600

Upper push later today, and a grill out tonight. Undecided if this will be my cheat meal for the weekend, or if I'll keep it within maintenance and do another tomorrow.
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Honestly if you are running maintenance their should be no cheat meals. You aren't helping get your metabolism back up from a diet. You are just adding extra calories, and losing some of the progress yoiu made recently. Just stick with maintenance. If that means cutting calories the rest of the day for the cookout then do that, but don't take a step back in your progress.
 
MrKleen73 said:
Honestly if you are running maintenance their should be no cheat meals. You aren't helping get your metabolism back up from a diet. You are just adding extra calories, and losing some of the progress yoiu made recently. Just stick with maintenance. If that means cutting calories the rest of the day for the cookout then do that, but don't take a step back in your progress.
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Oh no, I'm definitely not at maintenance kcal. Unsure exactly how far lower, but the mirror is looking much improved and down under 220 when I was stuck at 224-227 for weeks. I just meant for today. But i hear you...don't undo all the progress from the week.
 
Seated DB OHP 4 x 8/8/8/6 x 65's
Dips 4 x 10/10/10/8 x BW
Upright Row 2 x 8 x 60, 8 x 40
DB Lateral Raise 2 x 8 x 5's
1 Arm Rope Pressdowns 3 x 10/8/8 x 16.5
Incline Cable Press 2 x 10 x 35.2

Scaled the weight back and used an almost 100% vertical Incline bench on seated ohp so I wouldn't lean back and get more all around delt focus. Really hit the Lateral delts a lot more like that. Gotta stop the ego lifting form 😆

Also realized when I do heavier Upright Row, my left shoulder is significantly higher then my right, so I dropped the weight last set to see if it improves and it did. The bizarre thing is I'm not shrugging intentionally and can't overpower it; it just *happens*.
 
GreenMachineX said:
Seated DB OHP 4 x 8/8/8/6 x 65's
Dips 4 x 10/10/10/8 x BW
Upright Row 2 x 8 x 60, 8 x 40
DB Lateral Raise 2 x 8 x 5's
1 Arm Rope Pressdowns 3 x 10/8/8 x 16.5
Incline Cable Press 2 x 10 x 35.2

Scaled the weight back and used an almost 100% vertical Incline bench on seated ohp so I wouldn't lean back and get more all around delt focus. Really hit the Lateral delts a lot more like that. Gotta stop the ego lifting form 😆

Also realized when I do heavier Upright Row, my left shoulder is significantly higher then my right, so I dropped the weight last set to see if it improves and it did. The bizarre thing is I'm not shrugging intentionally and can't overpower it; it just *happens*.
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It's most likely a compensatory movement pattern probably created by an older injury where you were guarding the injury and the movement pattern needs to be retrained. Retract your scapula and keep it down and it should limit how much the trap hikes up with the weight.
 
MrKleen73 said:
It's most likely a compensatory movement pattern probably created by an older injury where you were guarding the injury and the movement pattern needs to be retrained. Retract your scapula and keep it down and it should limit how much the trap hikes up with the weight.
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As in pin the shoulders back and down like an OHP or a bench press?
 
GreenMachineX said:
As in pin the shoulders back and down like an OHP or a bench press?
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Yes, but it does not have to be anywhere near as hard of a contraction. You are just trying to keep the scapula in the right spot, not create a tight and sturdy platform to press off of if that makes sense. Also no big arch like in pressing, just keep the scaps depressed will tell the trap to relax and make it easier to stay in position. Also I would keep the weights light, go for a little higher reps and pause slightly at the top then lower slowly under control so you can really focus on the movement rather than moving the bar.
 
MrKleen73 said:
Yes, but it does not have to be anywhere near as hard of a contraction. You are just trying to keep the scapula in the right spot, not create a tight and sturdy platform to press off of if that makes sense. Also no big arch like in pressing, just keep the scaps depressed will tell the trap to relax and make it easier to stay in position. Also I would keep the weights light, go for a little higher reps and pause slightly at the top then lower slowly under control so you can really focus on the movement rather than moving the bar.
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Guess my shoulder isn't completely better...the pain has begun. Guess that compensatory movement was protecting something, or the leaned back shoulder press...
 
Weight: 219.0

Rack Pull 4 x 5 x 325
Leg Press 3 x 10 x 270
Mid-Row Machine 10 x 165, 8 x 185, 8 x 205
Shrug Machine 12 x 90, 2 x 7 x 160, 10 x 90
Left Arm Only DB Row 2 x 12 x 20
Hammer Curls 3 x 10 x 20's

Definitely feeling the deficit, but still making small improvements overall. Grip is trashed though. Loving the mid-row machine; just feel my lats and rhomboids so much more. Adding in light left arm only db Row to get that left lat working better.
 
Congrats on keeping control of yourself at the cookout! Making progress with weights or reps in a deficit it awesome!
 
Yesterday's Macros

3,449 kcal
236g pro
121g fat
353g cho (about 50g from desserts)

13k steps. Also worked out in the yard for almost 2 hours.

Today's weight: 218.6

Definitely went a little overboard, but my weight went down! I'll take it.
 
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Yesterday's Macros

4,001 kcal (estimated)
169g pro
167g fat
362g cho

16k steps.

Today's weight: 220.2

I really have no idea how many kcal the last meal of the day was since it was a "breakfast themed" potluck and I ate until I was full. But, I only gained 1.5 pounds which isn't bad for me when I binge lol.

Starting today with a 2 mile walk.
 
GreenMachineX said:
Flat DB Press 4 x 8/8/7/6 x 90's
Standing OHP 4 x 8/8/8/6 x 115
Machine Delt Raise 4 x 10/10/10/12 x 50 (plus extra reps on left arm)
Skullcrushers 2 x 8/8 x 60, 8 x 50
Incline CG Iso-Lateral Hammer Press 3 x 6 x 72

Not a bad workout for losing 7 pounds since the last one! Found a weakness in that Incline close grip hammer press, so need to bring the back.

Although, the brings up the question, does it matter during a cut regarding weaknesses since strength and muscle don't really increase anyway?

Edit: I'll rephrase that weird question...should I be worried about addressing imbalances and weak points during a cut since gains really can't be made during a cut?
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Flat DB Press 4 x 8/7/6/6 x 90's
Standing OHP 4 x 8/7/7/6 x 115
Incline Cable Press 3 x 12/12/12 x 35.2
Skullcrushers 4 x 8/8/8/5 x 50
Machine Delt Raise 4 x 10/8/8/10 x 50

Reps starting to slip a little. Would it be better to stay at the same weight, or drop everything 5-10 pounds to keep the reps up?
 
GreenMachineX said:
Flat DB Press 4 x 8/7/6/6 x 90's
Standing OHP 4 x 8/7/7/6 x 115
Incline Cable Press 3 x 12/12/12 x 35.2
Skullcrushers 4 x 8/8/8/5 x 50
Machine Delt Raise 4 x 10/8/8/10 x 50

Reps starting to slip a little. Would it be better to stay at the same weight, or drop everything 5-10 pounds to keep the reps up?
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It’s good to have little waves in volume and weight in my opinion. But I only like to have one “low” volume week under 24 total work reps on hypertrophy movements before waving the weight back, or rotating the movement out if I don’t think that will be as productive. Usually these end up in some kind of 3-5 week progression for me before a wave or I rotate out.

Compound movements do well with waving, but it takes eons to bring up smaller isolation movements once it’s not novel/been in rotation for a while. DB Lateral Raises aren’t something that usually change much after they’ve been getting hammered for a while already.
 
Hyde said:
It’s good to have little waves in volume and weight in my opinion. But I only like to have one “low” volume week under 24 total work reps on hypertrophy movements before waving the weight back, or rotating the movement out if I don’t think that will be as productive. Usually these end up in some kind of 3-5 week progression for me before a wave or I rotate out.

Compound movements do well with waving, but it takes eons to bring up smaller isolation movements once it’s not novel/been in rotation for a while. DB Lateral Raises aren’t something that usually change much after they’ve been getting hammered for a while already.
Click to expand...
Thanks. I'm not sure I understand what you meant about the Lateral Raise though.
 
Weight: 218.6

Yesterday's Macros

2,725 kcal
222g pro
68g fat
296g pro

15k steps.

Slept really hard last night, but still stuck awake at 4:30am when my wife's alarm went off. Think I totaled all most 7 quality hours though. 2700 kcal seems to be the magic number for sleep quality And still went back down to my most recent lowest weight.

Testosterone update:
It's been 4 days now at 8mg daily shallow IM. My experiment with 7mg using some subq failed.

Here's the past couple years of results:

10mg daily Shallow IM
Total T 558 (250-1100) ng/dL
Free T 147 (35-155) pg/mL
Estradiol, Ultrasensitive 18 (<30) pg/mL

5mg daily (lots of missed doses) Shallow IM
Total T 159 (250-1100) ng/dL
Free T 25 (35-155) pg/mL
Estradiol, Ultrasensitive 15 (<30) pg/mL

5mg daily Shallow IM
Total T 260 (250-1100) ng/dL
Free T 45 (35-155) pg/mL

7mg daily Shallow IM
Total T 465 (250-1100) ng/dL
Free T 117 (35-155) pg/mL

7mg daily Subq and Shallow IM
Total T 343 (250-1100) ng/dL
Free T 69 (35-155) pg/mL
Estradiol, Ultrasensitive 18 (<30) pg/mL
 
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