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Building Back Up

man above 10% BF I feel like my body always adjusts to my calories and it's the cardio that melts the fat.
The extenuating circumstances of course being 30+hr fasts, or eating in extreme surpluses over 2500-3000 calories.
But my body adjusts fast to anything between 1500 and 2400 ish calories.
 
Dustin07 said:
man above 10% BF I feel like my body always adjusts to my calories and it's the cardio that melts the fat.
The extenuating circumstances of course being 30+hr fasts, or eating in extreme surpluses over 2500-3000 calories.
But my body adjusts fast to anything between 1500 and 2400 ish calories.
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Easy way to find out if that is true. Cut the cardio out and drop what you were burning in cardio from your intake and see if the fat loss is still sufficient. If so then the deficit regardless of how it is created is the reason for the loss.
 
GreenMachineX said:
Flat DB Press 4 x 6 x 100’s
Machine OHP 3 x 8/8/9 x 200
Dips 3 x 8/8/7
Seated Lateral Raise 4 x 8 x 15’s
Skullcrushers 3 x 7/6/6 x 70
1 Arm Pressdowns 1 x 10 x 16.5
Barbell Curl 2 sets

Flat DB Press a little ugly, but still improved. Probably didn’t warm up enough, but also slept like trash and feel the “PEM” even though I did nothing yesterday to earn it. Machine OHP up again. Vacation to the beach in 2 weeks, so I’ll be increasing volume and intensity a little the next 2 weeks to earn that week off.
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Flat DB Press 4 x 8/6/6/6 x 100’s
Machine OHP 3 x 9/8/9 x 200
Seated Lateral Raise 12x12.5’s, 10x15’s, 8x17.5’s drop to 10x5’s
Skullcrushers 4 x 8/7/6/6 x 70

Things moving up again! Weight coming down! 228.0 today.

Intra-Workout:
Invalid Link Removed
 
GreenMachineX said:
Deadlift 3 x 3 x 315
Machine Row 10x285, 8x305, 8x325, 6x345
Reverse Pec Deck 12x30, 10x40, 8x50
Machine Shrug 12x180, 3 x 10 x 200
Lawnmower Row 12x16.5, 10x22
Hammer Curl 3 x 10/10/8 x 30’s
Machine Curl 2 sets

Went a little easier on deadlift since I maxed last week, but still felt it. Everything else went up.
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Deadlift 3x315, 1x365, 1x385, 1x405, 1x425
Machine Row 8x305, 8x325, 2 x 8 x 345
Machine Shrug same as above
Reverse Pec Deck same as above
Machine Preacher 3 x 8 x 40
 
GreenMachineX said:
Thanks. I kind of took a note from your log and just hit a decent RPE single and followed it up with the building work. I enjoyed not being destroyed from deads the rest of the workout 😂
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Kinda funny, my buddy and i were talking about that on the way back to the office from the gym today. He's around 250-260lbs and has a 450lb squat on a bad day, 500 on a great day. He feels less is more for him. Obviously I have a history of too much volume. I think the answer is in the middle.... But when my training is inconsistent I definitely like training a heavy rep as much as possible. historically I have had HORRIBLE carryover from building a high rep base.

Training a heavy 1rep for me has increased my 10 rep FAR BETTER than training my 10 rep has increased my 1 rep. (on any lift)
 
Resolve10 said:
I’ve finally rejoined the normal people by adding conventional deadlifts back into my training. 😛

You ever decide what to do about the console or new PC?
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Well, I bought a gaming laptop for work which works really well, and I’ll get the ps5 pro when it comes out. So, the answer is…both lol

i will have to upgrade the tv to match the ps5 pro fps…
 
Resolve10 said:
Ever since your thread I’ve been trying to fight the urge to change things in my PC haha

I stay scouting for TV deals, even when I don’t need one. When places are trying to get rid of last years stock is best for deals followed by random deals or Black Friday. I should be in the market again for something end of the year as well.
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Waiting for Black Friday is a good idea…didn’t think of that. To match the ps 5 pro capability, what specs should I look for in the tv?
 
Man I hope you enjoy your vacation!
 
I’m back. Had a great time on vacation. Lots of boogie boarding (and FOOD) but the waves weren’t great. Didn’t let it stop us though. The sandals I was wearing digging in plus the seawater gave me a small cellulitis infection on my foot, so I’m on a 10 day course of doxycycline.

Back to training today. Moderate workouts today and tomorrow, and planning to start pushing hard again Thursday.
 
Welcome back, glad you enjoyed yourself and got to boogie board quite a bit. Enjoy your workouts, after being more rested!
 
Nothing worth logging except 1x385 DL without straps. Couldn’t get 405 without, but did 3 pretty easily once I wrapped up.

Machine Rows
Reverse Pec Deck
Shrugs
BB Curls
Farmers Walks
 
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GreenMachineX said:
Nothing worth logging except 1x385 DL without straps. Couldn’t get 405 without, but did 3 pretty easily once I wrapped up.

Machine Rows
Reverse Pec Deck
Shrugs
BB Curls
Farmers Walks
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Nothing wrong with using straps if you have no longterm goals of powerlifting competition. Keeping both hands over is safer for biceps & low back & makes it easier to keep lat tension for a stronger wedge.

That being said, you can also try to learn hookgrip, or if you’d just like to improve mixed grip strength then don’t use straps & also do some near maximal holds weekly (so after deadlift training load up ~365+ in a power rack with the bar only moving an inch off the pins when you pick it up; hold for max time).
 
Hyde said:
Nothing wrong with using straps if you have no longterm goals of powerlifting competition. Keeping both hands over is safer for biceps & low back & makes it easier to keep lat tension for a stronger wedge.

That being said, you can also try to learn hookgrip, or if you’d just like to improve mixed grip strength then don’t use straps & also do some near maximal holds weekly (so after deadlift training load up ~365+ in a power rack with the bar only moving an inch off the pins when you pick it up; hold for max time).
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Thanks. As far as the straps go, I just like the idea that I can double overhand without hooking lots of weight. I used to take forearm strength very seriously in my farmers walks (250lb per hand at one point) and I’d like to get back to that.
 
Friday’s Workout:
Squat 2 x 3 x 315
Back Extensions 2 x 4
Machine Rows 4 sets
Machine Shrugs 4 sets
Reverse Pec Deck 3 sets
Hammer Curls 3 sets
Machine Preacher 3 sets
 
Weight: 233

Today’s Workout

Flat DB Press 3 x 8/8/7 x 90’s
Machine OHP 4 x 8 x 180
One Arm Upper/Middle Cable Press 3 x 8 x 27.5
Seated DB Lateral Raise 3 x 12 x 12.5’s
Reverse Pec Deck 2 x 10 x 40
Skullcrushers 4 x 6/6/6/4 x 70
25 pushups

Time to cut! Wife will be traveling a lot over the next several months, which is when I do my best dieting. Also going to increase volume this time around with my cut and shoot for 10-15 direct sets per body part with 2800 kcal daily for a few weeks to start, maybe occasionally 3k. No cheats and >8k steps per day. First goal is losing 20 pounds.
 
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GreenMachineX said:
Time to cut! Wife will be traveling a lot over the next several months, which is when I do my best dieting. Also going to increase volume this time around with my cut and shoot for 10-15 direct sets per body part with 2800 kcal daily for a few weeks to start, maybe occasionally 3k. No cheats and >8k steps per day. First goal is losing 20 pounds.
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seems as though we are both starting the summer cut about 2 months late lol
My wife's training time with her coach officially started yesterday 7/7, so 3 months of 100% dialed nutrition is underway for us effective yesterday. I wish I had ended my epi run a month sooner so I could jump on another run now, personally. I think I'll ride out July with the wifey, see where life goes and maybe make August a hard push again.
 
Dustin07 said:
seems as though we are both starting the summer cut about 2 months late lol
My wife's training time with her coach officially started yesterday 7/7, so 3 months of 100% dialed nutrition is underway for us effective yesterday. I wish I had ended my epi run a month sooner so I could jump on another run now, personally. I think I'll ride out July with the wifey, see where life goes and maybe make August a hard push again.
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Yep. What’s your goal? How low?
 
GreenMachineX said:
Yep. What’s your goal? How low?
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I'd like to see what 185 looks like then decide from there. I was reasonably lean back in Feb when I dropped to 186, but really that's likely a dehydrated low weight. My body historically felt best, least injuries etc around 183. Sub 180 was always lean AF but also more injury prone.....

It will be interesting to see if I can get the abs to pop 5+ lbs heavier than the past.
 
Dustin07 said:
I'd like to see what 185 looks like then decide from there. I was reasonably lean back in Feb when I dropped to 186, but really that's likely a dehydrated low weight. My body historically felt best, least injuries etc around 183. Sub 180 was always lean AF but also more injury prone.....

It will be interesting to see if I can get the abs to pop 5+ lbs heavier than the past.
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Right on. I’d love to get under 200, even to 190, but I doubt I’d stay that consistent until then.

Today is day 1.
Weight: 234
 
GreenMachineX said:
Right on. I’d love to get under 200, even to 190, but I doubt I’d stay that consistent until then.

Today is day 1.
Weight: 234
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Even if that is just being realistic with yourself based on previous performance, it is no way to psych yourself up for a goal. Try not to tell yourself you can't or won't achieve something you set out to do. Nothing wrong with saying it will get really challenging at such and such point but you have to start speaking positivity into your goals and likelihood of reaching them. I like your plan of limiting cheats and buckling down. A lot of times cheats / loose refeeds backfire, and most people aren't dieting in such a deficit that they really need a refeed day to stoke the metabolism so it doesn't really do anything but eat into their deficit. I love that you have selected how many lbs you will lose, gives you a clear indication of when you are done. Once you get there are you going to spend about 8 weeks maintaining to get the body adjusted to the new bodyweight?
 
MrKleen73 said:
Even if that is just being realistic with yourself based on previous performance, it is no way to psych yourself up for a goal. Try not to tell yourself you can't or won't achieve something you set out to do. Nothing wrong with saying it will get really challenging at such and such point but you have to start speaking positivity into your goals and likelihood of reaching them. I like your plan of limiting cheats and buckling down. A lot of times cheats / loose refeeds backfire, and most people aren't dieting in such a deficit that they really need a refeed day to stoke the metabolism so it doesn't really do anything but eat into their deficit. I love that you have selected how many lbs you will lose, gives you a clear indication of when you are done. Once you get there are you going to spend about 8 weeks maintaining to get the body adjusted to the new bodyweight?
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Good points all around.

Spending some time at the new weight would probably be best, right?
 
Since I'm not stage bound like Kleen is, when I'm on a cut I weigh in daily to watch the trend, but I always make Friday's weigh in the most important. it really allows my 80/20 or even 90/10 approach to lax up a bit on the weekend but go hard mon-fri. If weds/thursday start rolling around and its not looking good for a friday improvement, I can up my cardio or tweak my nutrition to make sure that Friday over Friday I see at least slight improvements. Historically, that has helped me mentally, so that I can maybe enjoy a Saturday date with my wife, not stress too much over the scale, and know that Monday I'm hitting it hard.

THAT SAID, that date with my wife while on a cut means something like a steak salad with no dressing or dressing on the side. Not necessarily fish and chips with two extra sides of tots or something lol. Unless I've dipped too low and want to refeed.
 
Dustin07 said:
Since I'm not stage bound like Kleen is, when I'm on a cut I weigh in daily to watch the trend, but I always make Friday's weigh in the most important. it really allows my 80/20 or even 90/10 approach to lax up a bit on the weekend but go hard mon-fri. If weds/thursday start rolling around and its not looking good for a friday improvement, I can up my cardio or tweak my nutrition to make sure that Friday over Friday I see at least slight improvements. Historically, that has helped me mentally, so that I can maybe enjoy a Saturday date with my wife, not stress too much over the scale, and know that Monday I'm hitting it hard.

THAT SAID, that date with my wife while on a cut means something like a steak salad with no dressing or dressing on the side. Not necessarily fish and chips with two extra sides of tots or something lol. Unless I've dipped too low and want to refeed.
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No way I’d get a steak salad when out to dinner 😂
It’s like hanging out at/in a bar for me. 14 years sober avoiding them. Better to not go out to eat at all (unless it’s something I know exactly what to get that will satisfy me).
 
Our favorite dive has this steak salad with a monster sirloin, it's like 8 or 10oz cooked to perfection (rare for me), sliced up and laid on top of greens. It's more like a steak and a salad, but a great hunk of beef. If I'm clean eating I get that because it's not that far off from what I made at home anyways but let's me go out and enjoy the dining out experience.
 
GreenMachineX said:
Deadlift 3x315, 1x365, 1x385, 1x405, 1x425
Machine Row 8x305, 8x325, 2 x 8 x 345
Machine Shrug same as above
Reverse Pec Deck same as above
Machine Preacher 3 x 8 x 40
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Deadlift 1x365, 1x405, 1x410, 5x1x415
Machine Row 4 sets Top Set 8x305
Machine Shrugs 8x180, 3 x 8/10/10 x 230
Reverse Pec Deck 3 x 10 x 40
Two Hand Cable Row 2 x 10 x 88
Machine Preacher 4 x 8 x 40
Farmers Walks 3 x 45m x 70’s

Singles at 90%-ish percent is a lot more fun than multiple rep sets with deads. My form breaks down quick.
 
Resolve10 said:
Ya rep sets on deads can be less fun at times. Definitely think the work with hitting some singles can be benefical at times. I was thinking about it during my rep work today. Something about having to make that single rep just dialed in and how sometimes my work capacity definitely allows me to hammer away at more reps comparative to my max. The rep work sometimes I feel helps with certain aspects of the mental fortitude (fighting through a deadlift when fatigued) and I find it helps me build up areas where I feel my form tends to break down. Think there is some balance to doing, I am just rambling, but 7 singles above 400 sounds like a nice day. ;)
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Agreed. I was thinking for my next few workouts, doing 10 singles at 90%. Is that appropriate or too much?
 
Dustin07 said:
Our favorite dive has this steak salad with a monster sirloin, it's like 8 or 10oz cooked to perfection (rare for me), sliced up and laid on top of greens. It's more like a steak and a salad, but a great hunk of beef. If I'm clean eating I get that because it's not that far off from what I made at home anyways but let's me go out and enjoy the dining out experience.
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I should remember this next time I'm out for a meal. My usual go to is like a burger and fries, so blows my macros right out of the water. But a solid cut of beef over greens (minus dressing or small amount) would probably do me good and satisfy the hunger cravings while on a cut.

Good luck to both of you on your cut! I'm trying to finish out a mini one this week before it's shirts off every day on the boat next week!

I'll probably keep it going though for a bit even after while we navigate the summer months.
 
Resolve10 said:
In theory that would be the top you’d probably want to hit, but it could probably depend on some other factors too.

Sorry I didn’t go back and look so were the 5 singles at 415 all the 90% or did that include 410 and 405?

Id probably see how you felt with the amount you did that workout then the next time add a rep and reassess and progress that way or make more singles at 415 if the other weights were also at or above 90%.

Id also maybe alternate weeks, maybe that is more personal preference and what has tended to work for me, but like singles at 90% then the next week back off lower percentage for either easier rep work or more singles at a lower percentage.

I guess I’m just saying even if you do have the capacity to do 10 singles at that intensity don’t just jump right at it.👍
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Well, the 405 was 89%, 410 was 90%, 415 was 91%. Alternating weeks sounds good too. But, that last single was pretty rough so maybe I’ll just add 1 next time I do it.
 
Resolve10 said:
In theory that would be the top you’d probably want to hit, but it could probably depend on some other factors too.

Sorry I didn’t go back and look so were the 5 singles at 415 all the 90% or did that include 410 and 405?

Id probably see how you felt with the amount you did that workout then the next time add a rep and reassess and progress that way or make more singles at 415 if the other weights were also at or above 90%.

Id also maybe alternate weeks, maybe that is more personal preference and what has tended to work for me, but like singles at 90% then the next week back off lower percentage for either easier rep work or more singles at a lower percentage.

I guess I’m just saying even if you do have the capacity to do 10 singles at that intensity don’t just jump right at it.
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^great advice IMHO
 
Resolve10 said:
Ya I like to cut before summer. Spend summer doing lots of stuff and more performance based training. No one wants to be miserable and cut while in the horrible heat too. 🫠
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I agree all except the last part. Cutting makes me feel cooler and then the summer in GA isn’t as miserable 😂
 
@GreenMachineX - Yes I definitely think you should maintain once you drop weight for a bit. You can focus on building strength or size during that time, which may get you a little leaner at the same weight. Then either choose to cut down further to the 200 mark, or build or whatever you choose you want to do.
Dustin07 said:
Since I'm not stage bound like Kleen is, when I'm on a cut I weigh in daily to watch the trend, but I always make Friday's weigh in the most important. it really allows my 80/20 or even 90/10 approach to lax up a bit on the weekend but go hard mon-fri. If weds/thursday start rolling around and its not looking good for a friday improvement, I can up my cardio or tweak my nutrition to make sure that Friday over Friday I see at least slight improvements. Historically, that has helped me mentally, so that I can maybe enjoy a Saturday date with my wife, not stress too much over the scale, and know that Monday I'm hitting it hard.

THAT SAID, that date with my wife while on a cut means something like a steak salad with no dressing or dressing on the side. Not necessarily fish and chips with two extra sides of tots or something lol. Unless I've dipped too low and want to refeed.
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Another way to do that since you are already weighing yourself is just average out the weights, as long as the weekly average has improved you have improved regardless of any one particular daily weigh in.
GreenMachineX said:
No way I’d get a steak salad when out to dinner 😂
It’s like hanging out at/in a bar for me. 14 years sober avoiding them. Better to not go out to eat at all (unless it’s something I know exactly what to get that will satisfy me).
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To be fair when going out while on a diet, it is not about you. It is about you being a good human to your loved ones. and not expecting them to sacrifice things because of your personal goals. If your wife or family want to go out and your diet doesn't allow for you to cut loose, so you deny them that opportunity because you are dieting is a bit selfish. You should sacrifice for them by going out to eat, giving them their moment of social enjoyment, and just eat something close to your diet. Some of the rules and things you set out for yourself really shoot you in the foot on progress you could make easily with just choosing to stay disciplined in social situations. You will have just as much fun at the dinner, and end up proud of yourself for doing what you know is best for you in that situation. Sometimes having the discipline to do the right thing when the wrong thing is so much easier is just as rewarding as the food you would be shooting yourself in the foot with. Just something to think about. Also, I get the idea behind avoiding bars as an alcoholic, but avoiding restaurants as a dieting person, not quite the same. One is a disease, and addiction and the other is simply a desire to have something yummy.

Well, I was going to say just add one single a week but everyone seems to have already done that. Looks like you are on the right track.
 
Question on volume this cycle…

For the major muscle groups. I’m currently doing 3 sets of 3 exercises, with an occasional 4 set if I’ve been stuck for a while or if I know I won’t hit it again for an extra day. I could increase all that to consistently 4 sets each, or continue the 3 sets and add another exercise, and throw in another set here and there when stagnant?
 
GreenMachineX said:
Question on volume this cycle…

For the major muscle groups. I’m currently doing 3 sets of 3 exercises, with an occasional 4 set if I’ve been stuck for a while or if I know I won’t hit it again for an extra day. I could increase all that to consistently 4 sets each, or continue the 3 sets and add another exercise, and throw in another set here and there when stagnant?
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Similar to the singles, I would increase volume in smaller increments. Start with maybe adding a 4rth to your main lift, see how that goes, then add a set to another exercise the following week if you are still recovering on time to train. Keep doing this for 3-5 weeks then have a down week, either a deload, or stick to same weights but lower volume back down to 3 sets per exercise and then work your way back up in sets gradually but with the heavier weights. Rinse and repeat.
 
MrKleen73 said:
Similar to the singles, I would increase volume in smaller increments. Start with maybe adding a 4rth to your main lift, see how that goes, then add a set to another exercise the following week if you are still recovering on time to train. Keep doing this for 3-5 weeks then have a down week, either a deload, or stick to same weights but lower volume back down to 3 sets per exercise and then work your way back up in sets gradually but with the heavier weights. Rinse and repeat.
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Don’t add another exercise, correct? Stick with 3 exercises, 3 sets each, ramp up to top out at 12 sets per body part, reload and repeat? Any benefit to going to 5 sets, totaling 15 sets per body part?
 
Resolve10 said:
I mean there is pretty much always more benefit to doing more volume, but the amount of benefit is always a little bit less per each addition. It ultimately will just come down to what you can recover from, the amount of time you have available, your goals, and any personal reactions to increased volume.

I'd add exercises only as amount of volume per exercise starts to seem excessive, but I am boring and don't mind doing the same thing over and over. ;)
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Agreed, and add sets to the bang for your buck exercises first. Stuff that gives you good pumps, gets you a little sore, and does not bother joints so when you are adding volume you are not tearing down your joints. The reason I say to add volume in a metered manner is so you have smaller adaptations that will allow you to get a better idea of at what point the volume tipped over. If you added a whole new exercise for 3 that could push you over completely then you don't know if one extra set would have done the trick, or two. Plus it will allow you to continue to add volume and step up the work a little longer than making bigger jumps in volume which will increase fatigue dramatically, likely shortening the meso, or making the end of it harder on you than it needs to be.
 
GreenMachineX said:
Another curing question for the gurus…

In a perfect cutting setting, how long would it take to deplete glycogen from the reduced carbs?

I decided against the drastic cut like I mentioned at @MrKleen73 advice, but still reduced a little to prevent further gain (some days slightly under maintenance). Previous cutting attempts I’d lose 7 pounds in a week from eating 150g carbs per day, or 10 pounds the first week when keto. Currently, just down a couple pounds which is likely just getting rid of the bloat and only a little glycogen.
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I’m 5 days in at 2700 kcal per day, lost a few pounds of bloat but nothing drastic and still quite full. 6k steps per day so far. Like I said before, I’m used to rapid weight loss through glycogen on keto or very low carbs. I’ve never done a full cut with carbs at 300. I feel like I should be down 7 pounds 😂
 
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GreenMachineX said:
I’m 5 days in at 2700 kcal per day, lost a few pounds of bloat but nothing drastic and still quite full. 6k steps per day so far. Like I said before, I’m used to rapid weight loss through glycogen on keto or very low carbs. I’ve never done a full cut with carbs at 300. I feel like I should be down 7 pounds
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Don’t confuse water weight loss with fat loss. The water does not matter. The water helps you feel strong, be full, have energy. It’s the bodyfat that needs to go - and if you lose 5lbs of actual fat in a month, you are doing good. ~3,500 calories/lb is 17,500 deficit over 4 weeks to pull that off.
 
Yeah, If i go on a low carb plan from a regular carb plan I do not start counting weight loss until after that first week because all of the intitial drop is water weight. Might as well wait to start tracking until I am depleted so I know how much fat I am losing as opposed to how much water.
 
Workout from Thursday:

DB OHP 10x75’s, 9x80’s, 8x85’s, 6x85’s
Machine Chest Press 3 x 8 x 220
Machine OHP 2 x 9/8 x 180
Dips 2 x 8
Seated Lateral Raise 3 sets
Pressdowns burnout sets
Cable Overhead Extension 2 sets

DB OHP getting better!
 
Weight: 229

Flat DB Press 4 x 6/6/6/5 x 100’s
Machine OHP 3 x 9/9/8 x 180
One Arm Upper Cable Press 3 x 10
Seated Lateral Raise 3 x 10
Skullcrushers 4 sets
 
Resolve10 said:
I was thinking about it during my rep work today.
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what does medium to high volume rep work look like in your normal programming? Like if you are doing rep work, are we talking sets of 3, 5, or 10+?

Resolve10 said:
Id also maybe alternate weeks, maybe that is more personal preference and what has tended to work for me, but like singles at 90% then the next week back off lower percentage for either easier rep work or more singles at a lower percentage.
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Traditionally (either by accident or design) that has always been the best approach for me on deadlifts. My old approach many years ago was basically any time I pulled over 405, I knew the following week all deadlift work would be lighter. I learned it the hard way of course after driving my body into the ground many times but once I developed a routine that worked well my DL started going up and recovery improved massively.

MrKleen73 said:
Another way to do that since you are already weighing yourself is just average out the weights, as long as the weekly average has improved you have improved regardless of any one particular daily weigh in.
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That's one of the reasons I love/hate the renpho app. I've been getting religious about logging my weight on it with the scale so that I have historical data. Like today when I look back at my January cut I think it shows my low weight being around 190-192 because it utilized averages but if I pinpoint dates, the actual low weight was 186. It definitely forces you to keep momentum and not rest on your laurels just cause you hit a target for one day, lol.
 
Dustin07 said:
what does medium to high volume rep work look like in your normal programming? Like if you are doing rep work, are we talking sets of 3, 5, or 10+?



Traditionally (either by accident or design) that has always been the best approach for me on deadlifts. My old approach many years ago was basically any time I pulled over 405, I knew the following week all deadlift work would be lighter. I learned it the hard way of course after driving my body into the ground many times but once I developed a routine that worked well my DL started going up and recovery improved massively.



That's one of the reasons I love/hate the renpho app. I've been getting religious about logging my weight on it with the scale so that I have historical data. Like today when I look back at my January cut I think it shows my low weight being around 190-192 because it utilized averages but if I pinpoint dates, the actual low weight was 186. It definitely forces you to keep momentum and not rest on your laurels just cause you hit a target for one day, lol.
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Yeah, I have had to pay attention to averages myself to see my weight coming down recently. 2lb fluctuations either way on any given day it seems makes it hard to figure out. This far my current lowest weigh in was 196.8, but this week my lowest has been 197.2, and currently up at 198.4. It is all slowly heading down but just looking at the daily numbers it can get a little frustrating sometimes.
 
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