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Smont said:
Meal 3 was one of my 500 calorie flatbread pizzas. All my meals from here out are 400-600 calories and 40-60gm protein.

I got another workout in 45min. This is a actual boxing workout with the trainer so idk what I will be doing. Probably working on the mitts, some heavy bag work and I'll probably stick around and do some stuff for abs, biceps and grip work after
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How does grip work help boxing? Or is it just for your deads?
 
jtmass said:
How does grip work help boxing? Or is it just for your deads?
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It's not really about grip per say. It's more about building up hand wrist and forearm strength. I punch really hard, like a lot harder then most guys my size, honestly it's the only thing I'm really good at lol. The problem is get back in the day when I was younger I used to break my own hands a lot, or sprain my wrist. Both of those things would happen working the heavy bags or during boxing matches/fights.

So now as I'm older my hands have taken a beating. I've broken my knuckles on my right hand so many times that my right hand is way bigger than my left hand lol. Invalid Link Removed

I need to build strength back up in my hands and wrists. One of my wrists is way stronger then the other also . So trying to balance out and strengthen everything.Invalid Link Removed
 
Smont said:
As you can tell by the snake veins my bodyfat is coming down😁
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when i feel the snakebite enter my veins---voodoo

lol--made me think of that song-hadn't heard it in a very long time, listening to it now!!! :)
 
Smont said:
It's not really about grip per say. It's more about building up hand wrist and forearm strength. I punch really hard, like a lot harder then most guys my size, honestly it's the only thing I'm really good at lol. The problem is get back in the day when I was younger I used to break my own hands a lot, or sprain my wrist. Both of those things would happen working the heavy bags or during boxing matches/fights.

So now as I'm older my hands have taken a beating. I've broken my knuckles on my right hand so many times that my right hand is way bigger than my left hand lol. Invalid Link Removed

I need to build strength back up in my hands and wrists. One of my wrists is way stronger then the other also . So trying to balance out and strengthen everything.Invalid Link Removed
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Yeah increasing your strength in forearms and wrists really does help with punching power and injury protection. I have a sledgehammer I use, and works good.
Meals are looking great!
 
Good morning gentlemen, and I use that word loosely...

Let's get started, meal 1- 4 whole eggs, some fresh mozzarella cheese that my cousin made and last night's vegetable medley. Coffee with cream and cinnamonInvalid Link Removed
 
Smont said:
Good morning gentlemen, and I use that word loosely...

Let's get started, meal 1- 4 whole eggs, some fresh mozzarella cheese that my cousin made and last night's vegetable medley. Coffee with cream and cinnamonInvalid Link Removed
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Nice little starter meal. I thought I was the only one who had veg with my eggs.
 
cheftepesh1 said:
Nice little starter meal. I thought I was the only one who had veg with my eggs.
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I love having vegetables with my eggs, spinach, asparagus, peppers, onions, peas ect. Those are the ones I prefer.

I feel like a lot of people have conditioned themselves to think you can only eat certain foods at certain times of the day and it screws up their diets a lot. I can eat steak and potatoes for breakfast and do oatmeal with fruit for dinner. Food is food lol.

As much as I'm a foodie and I like to eat for pleasure, I can also turn that switch off and just eat whatever I'm supposed to eat.

I once ate chicken with asparagus and watermelon 4x a day for 3 weeks straight while drinking nothing but water.

It was as boring as boring could be but it worked very well
 
In fact, I may do something similar next week. I have a ton of ground chicken that needs to get thawed out and cooked. I have a feeling I'm going to end up eating ground chicken 3 or 4 times a day all next week
 
Smont said:
In fact, I may do something similar next week. I have a ton of ground chicken that needs to get thawed out and cooked. I have a feeling I'm going to end up eating ground chicken 3 or 4 times a day all next week
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When it’s time to diet seriously, it’s proven variety increases desire for variety/lack of compliance. Eating the same things repetitively makes it easier and easier to lock in and stick to the plan.

If your will is strong obviously you can constantly change things and get by, but that’s the proven way to reduce cravings for deviation.
 
Today is a rest day but I went for a 30min walk. Gotta go buy a new blade for the meat grinder so I'm in a rush.

Meal 2. Nothing fancy
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It's a peanut butter coffee protein shake and a apple with cinnamon.

52g protein and 534 calories
 
Smont said:
I love having vegetables with my eggs, spinach, asparagus, peppers, onions, peas ect. Those are the ones I prefer.

I feel like a lot of people have conditioned themselves to think you can only eat certain foods at certain times of the day and it screws up their diets a lot. I can eat steak and potatoes for breakfast and do oatmeal with fruit for dinner. Food is food lol.

As much as I'm a foodie and I like to eat for pleasure, I can also turn that switch off and just eat whatever I'm supposed to eat.

I once ate chicken with asparagus and watermelon 4x a day for 3 weeks straight while drinking nothing but water.

It was as boring as boring could be but it worked very well
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Oh absolutely oats and fruits for dinner.. with whey. coz protein too..
 
Hyde said:
When it’s time to diet seriously, it’s proven variety increases desire for variety/lack of compliance. Eating the same things repetitively makes it easier and easier to lock in and stick to the plan.

If your will is strong obviously you can constantly change things and get by, but that’s the proven way to reduce cravings for deviation.
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This is so true.. during my last prep, I suffered because I had one meal off the plan. Instead of rice and chicken, I had oats and whey. I craved for sweet things after and went behind a jar of peanut butter.. and it just spiraled.
 
jtmass said:
Oh absolutely oats and fruits for dinner.. with whey. coz protein too..
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Ya, I like to do a scoop of whey and a cup of fairlife milk and shake it up, pour it over a 1/2 cup of oats, 1 banana , mix it all up and top it with a little bit of honey and cinnamon and stick it in the fridge. I'll eat it cold and it kind of tastes like a dessert to me
 
Smont said:
Ya, I like to do a scoop of whey and a cup of fairlife milk and shake it up, pour it over a 1/2 cup of oats, 1 banana , mix it all up and top it with a little bit of honey and cinnamon and stick it in the fridge. I'll eat it cold and it kind of tastes like a dessert to me
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Have to try refrigerating it. Tomorrow morning, i am going to. Thanks man
 
jtmass said:
This is so true.. during my last prep, I suffered because I had one meal off the plan. Instead of rice and chicken, I had oats and whey. I craved for sweet things after and went behind a jar of peanut butter.. and it just spiraled.
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When my boy was competing he was by the book for everything, his plans were always the same right down to the same cheat meal so he felt like since it was on the plan it was the plan.

Offseason was
Eggs and rice
Chicken, vegetables, rice
Chicken, vegetables, rice
A protein shake with virtargo
Steak, vegetables and pineapple.

Every fukin day after day after day.

Contest prep was just removing the rice from a meal every couple weeks.

That's how he ate year round for years because like you said. If he went off the plan he spiraled out in 2 weeks of binge eating.
 
The guy I'm working with or helping whatever you wanna call it but I got him dieting like that too. Gave him a big list of meals and told him to pick 6 different meals. We use those 6 meals day after day but it's a 4 meal plan so there's room for some slight variation. Every time the scale stops we remove a little rice or potatoes and eventually he's going to finish in keto. He's been one of those keto retards for the last like 10 years who starts a diet on keto, looses like 10lbs, stalls out and rebounds. This way we're finished with keto "if he even chooses to" basically I want to teach him that keto is not some magic recipe for losing weight
 
If you start a diet on keto I look at that as an extreme form of dieting because you're eliminating entire food groups. When you have to do something extreme to lose weight you have to do something extreme to maintain that weight loss and it's going to fail every time
 
Absolutely starving and it's too early for my next meal so I'm making adjustments.

300cal 30gm protein and going to drink some water mixed with fruit punch eaas

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7oz chicken breast, 4oz roasted potatoes, 1 cup cucumber sticks, 1/4 cup greek yogurt mixed with powdered ranch and Frank's Red Hot sauce.

53g protein and 486 calories
 
Smont said:
7oz chicken breast, 4oz roasted potatoes, 1 cup cucumber sticks, 1/4 cup greek yogurt mixed with powdered ranch and Frank's Red Hot sauce.

53g protein and 486 calories
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Tasty little meal. I’m fortunate that I love chicken, fish, rice and pretty much all vegetables and fruits, which makes it easier to diet, as long as I stick to my calories.
I really like some of the creative meals you make with yogurts and protein powders, satisfying your cravings. Very creative ideas.
 
gphagan1 said:
Tasty little meal. I’m fortunate that I love chicken, fish, rice and pretty much all vegetables and fruits, which makes it easier to diet, as long as I stick to my calories.
I really like some of the creative meals you make with yogurts and protein powders, satisfying your cravings. Very creative ideas.
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I have a reliance on sauces and sweets. The Greek yogurt is perfect because I can season it to taste like most mayo type sauces and salad dressings and the fruit and protein powder takes care of my sweet tooth.
 
Smont said:
I have a reliance on sauces and sweets. The Greek yogurt is perfect because I can season it to taste like most mayo type sauces and salad dressings and the fruit and protein powder takes care of my sweet tooth.
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Yeah you have some really good ideas. I love sauces with meals and dressings on my salads too, so I have to be careful I don’t miss any calories when counting. I’m going to have to steal some of your ideas, because even though you may still be adding a few calories, yogurt and the like are much healthier, but still add good flavor.
 
gphagan1 said:
Yeah you have some really good ideas. I love sauces with meals and dressings on my salads too, so I have to be careful I don’t miss any calories when counting. I’m going to have to steal some of your ideas, because even though you may still be adding a few calories, yogurt and the like are much healthier, but still add good flavor.
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Speaking of missing calories, I often forget to add up all my coffee for the day, with 2-3 cream in each one it can add 300+ calories a day if I don't pay attention
 
Smont said:
Speaking of missing calories, I often forget to add up all my coffee for the day, with 2-3 cream in each one it can add 300+ calories a day if I don't pay attention
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Damn. I use almond milk since so much less calories
 
cheftepesh1 said:
Damn. I use almond milk since so much less calories
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I hate almond milk and all that stuff, I don't even like regular milk in my coffee, needs to be light cream or half and half. Once I get to the point I can't afford those calories I just stop drinking coffee and switch to pomegranate green tea during the day and herbal tea at night.
 
Smont said:
I hate almond milk and all that stuff, I don't even like regular milk in my coffee, needs to be light cream or half and half. Once I get to the point I can't afford those calories I just stop drinking coffee and switch to pomegranate green tea during the day and herbal tea at night.
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How much caffeine do you think you get in from coffee and tea in a day?
 
LeanEngineer said:
How much caffeine do you think you get in from coffee and tea in a day?
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Somewhere between 300-600mg depending on the day. Many days I make a pot of coffee that's half caffeinated half decaf. Other days il start the day with 2-3 cups regular coffee and switch to decaf.

I also have some days where I will only drink decaf, so it kind of random.

Going by my diet log I have been averaging 500mg a day for the past 2 weeks.
 
My plan today was maxing out on a few lifts but I think that's a no go. I woke up around 330am and something is off with my right shoulder. Feels week and some slight pain when I lift it over my head. Hopefully I just slept on it wrong.

Off to make breakfast and get the day started
 
Smont said:
I hate almond milk and all that stuff, I don't even like regular milk in my coffee, needs to be light cream or half and half. Once I get to the point I can't afford those calories I just stop drinking coffee and switch to pomegranate green tea during the day and herbal tea at night.
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a buddy recommended pomegranate green tea, i've become a fan.
 
Smont said:
I love it
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lots more flavor than reg green tea and a ton of benefits...i usualy have between 2-3 cups daily and after a few months i see prostate benefits, always a plus for us elderly men (y):)
 
thebigt said:
lots more flavor than reg green tea and a ton of benefits...i usualy have between 2-3 cups daily and after a few months i see prostate benefits, always a plus for us elderly men (y):)
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I go through a lot of fruit so sometimes il take the peels from oranges and lemons and pilut them in a jar with a couple pomegranate green tea bags. Then il pour the hot water over the top and let it all steep together for like 20 minutes.

If you try it just make sure to remove the peels afterwards or all of the citrus oils start to come out of them and it gets kind of overbearing
 
Had 2 decaf coffee and I used 1/2 scoop protein powder mixed with 1/4 cup fairlife milk to mix with the coffee instead of cream. Figured I'd get more protein and less calories.

Lunch was similar to dinner the other night
500 cal and 44 proInvalid Link Removed
 
Smont said:
I go through a lot of fruit so sometimes il take the peels from oranges and lemons and pilut them in a jar with a couple pomegranate green tea bags. Then il pour the hot water over the top and let it all steep together for like 20 minutes.

If you try it just make sure to remove the peels afterwards or all of the citrus oils start to come out of them and it gets kind of overbearing
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you are going old school now--that is the kind of stuff my grandmother on my mom's side used to do--and passed it down to my mom. back then people found good/healthy uses for things people now just throw in the trash...good to see you keeping the old way alive-PROPS!!!
 
thebigt said:
you are going old school now--that is the kind of stuff my grandmother on my mom's side used to do--and passed it down to my mom. back then people found good/healthy uses for things people now just throw in the trash...good to see you keeping the old way alive-PROPS!!!
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I do a lot of stuff like that, every time I'm chopping raw vegetables I save all the pieces that aren't getting used as well as the peels of onions and whatever parts you would normally throw away and I stick them in bags in my freezer and once the bag is full I cook them down into a stock.

Every time I buy meat I do the same thing with all the trimmings, I'll be doing some food prep tonight with all of my chicken trimmings I've got over 5 lb of them and I'll be putting them through a meat grinder and cooking them up with taco seasoning for my meals for the week. I'm actually putting a new blade on my meat grinder right now LOL. Aside from the fact that my grandmother used to do stuff like this I grew up in restaurants so we don't like to let things go to waste
 
Smont said:
I do a lot of stuff like that, every time I'm chopping raw vegetables I save all the pieces that aren't getting used as well as the peels of onions and whatever parts you would normally throw away and I stick them in bags in my freezer and once the bag is full I cook them down into a stock.

Every time I buy meat I do the same thing with all the trimmings, I'll be doing some food prep tonight with all of my chicken trimmings I've got over 5 lb of them and I'll be putting them through a meat grinder and cooking them up with taco seasoning for my meals for the week. I'm actually putting a new blade on my meat grinder right now LOL. Aside from the fact that my grandmother used to do stuff like this I grew up in restaurants so we don't like to let things go to waste
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my mom's family were very poor sharecroppers who didn't waste anything by necessity. i remember the outhouse with that big old sears and roebuck catalog for TP, and having to use the hand pump for water..

and now my wifes mom was full blooded cherokee so my wife learned a lot of the native ways from her mom but especially from her grandmother.

like i said big props to you!!!
 
thebigt said:
my mom's family were very poor sharecroppers who didn't waste anything by necessity. i remember the outhouse with that big old sears and roebuck catalog for TP, and having to use the hand pump for water..

and now my wifes mom was full blooded cherokee so my wife learned a lot of the native ways from her mom but especially from her grandmother.

like i said big props to you!!!
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Reminded me of this classic!
 
Meal prepping
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From scraps

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Through the grinder

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To ground chicken taco salads

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lol...i'm going running in the morning so going to splurge...my wife is frying chicken in peanut oil, with baked potato/sour cream/butter and chopped chives, caesar salad with homemade dressing...and for dessert homemade sweet potato pie with whipped cream on top--i love my wife very much :love:

but i will be using stevia for my black coffee(y):)

enjoying it now--next month i start training for 7k race!!!
 
thebigt said:
lol...i'm going running in the morning so going to splurge...my wife is frying chicken in peanut oil, with baked potato/sour cream/butter and chopped chives, caesar salad with homemade dressing...and for dessert homemade sweet potato pie with whipped cream on top--i love my wife very much :love:

but i will be using stevia for my black coffee(y):)

enjoying it now--next month i start training for 7k race!!!
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That sounds great, If your running like that you can probably get away with a lot of cheat meals.

When I'm working crazy hours construction and lifting and boxing I can pretty much eat what I want.

Also I feel like I can maintain on really high calories but I have to make big cuts to loose weight. It's weIrd.

This week and next week are gonna be ruff fore me as now I'm removing the carbs. By Saturday there will only be carbs post workout and the last 5 days almost no carbs. That's where I'm going to finish this log and just kind of going to maintenance mode for about 2 weeks before I finish the next round of my cut
 
Smont said:
That sounds great, If your running like that you can probably get away with a lot of cheat meals.

When I'm working crazy hours construction and lifting and boxing I can pretty much eat what I want.

Also I feel like I can maintain on really high calories but I have to make big cuts to loose weight. It's weIrd.

This week and next week are gonna be ruff fore me as now I'm removing the carbs. By Saturday there will only be carbs post workout and the last 5 days almost no carbs. That's where I'm going to finish this log and just kind of going to maintenance mode for about 2 weeks before I finish the next round of my cut
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yup, as long as i'm getting in the miles and lifting 3+ times a week i can stay really lean and eat pretty much what i want...but like you, next month when i start training to get down to my best running weight i will have to cut cals to lose weight but i can't cut carbs or my sugar goes too low.
 
lol...my wife just showed me the granny clampett quote of the day--'if commonsense was lard, most people wouldn't be able to grease a pan'
 
thebigt said:
yup, as long as i'm getting in the miles and lifting 3+ times a week i can stay really lean and eat pretty much what i want...but like you, next month when i start training to get down to my best running weight i will have to cut cals to lose weight but i can't cut carbs or my sugar goes too low.
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I don't do well on low carbs, I feel crappy and my performance takes a hit. But what I can do is every few weeks deplete for like 5-7 days and then carb load. Seems to work well for me. Il drop a few lbs as I remove the carbs, then after my refeed day I usually will stay the same or loose another 1lb or 2. I just have to make sure I don't overdo the refeed. I can get away with up to about 600gm of carbs on a carb up/refeed
thebigt said:
lol...my wife just showed me the granny clampett quote of the day--'if commonsense was lard, most people wouldn't be able to grease a pan'
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I don't know who granny clampit is, but I like the quote 👍
 
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