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

[akboom87]

The AI just removes the personality from the log, just my opinion.

Looks like some great work and always a great time on date night!

Speaking of the Alani, whatever the Halloween flavor like witches brew or whatever, bucked up has a preworkout Halloween edition that tastes very similar and probably the best tasting preworkout I have ever tried.

 

[MrKleen73]

I can read the AI breakdown, but it just feels like a lot of ass-patting word salad. I definitely prefer your own breakdown of your training.

“High-volume” “excellent” “intense” as if this program has any idea what constitutes any of those things from experience. I mean the way it tries to pump up the user so you like it more becomes a bit patronizing.

Now the nutrition, I do think that is tidy & useful output. We don’t need that often obviously , but when you want to share it, that’s easy to parse and valuable. Makes it easy to get a feel for your reload day.

Don’t beat yourself up over the cheesecake. At least it was a great experience, the food & reason. You’re right back on the horse & have a plan to counterbalance.

Yeah, that is what I kind of felt about it, and it really didn't save that much time after I cleaned it up a little. Plus, it just loses the "me" in it.

So yesterday I just took my walk, and did some work around the house to stay active. Let myself relax a little bit, and then had my only meal at about 8PM it was about 10oz of 90/10 ground meat with veggies, drained twice while cooking to get rid of as much fat as I could without actually rinsing the meat. I will only rinse if doing a soup or casserole otherwise the taste is just to bland and bad consistency.

The AI just removes the personality from the log, just my opinion.

Looks like some great work and always a great time on date night!

Speaking of the Alani, whatever the Halloween flavor like witches brew or whatever, bucked up has a preworkout Halloween edition that tastes very similar and probably the best tasting preworkout I have ever tried.

Sounds good, I agree it removes the personality which is part of what we all come to share in our logs. Plus as @Hyde so well put it, it is a bit patronizing to make people want to stay engaged but for a lot of us we don't just want our asses kissed. Especially by a tool we just want to use with out all of the siccophancy. I have kind of gotten good at ignoring it a bit when using AI. That or telling it how to deal with me, but it tends to fall back into default mode a lot. Where it is A kissing my ass, or B, will just repeat what I said in different words if it thinks I am upset with it even if it still thinks I am wrong. I noticed that and asked it point blank and it was like yes, I do that , it is in my programming to avoid conflict. UHM... Truth is kind of important to me. So it still takes a lot of guiding.

My plan for today is pretty simple, low calories... build the deficit. I am at a minimum going to fast until lunch time, then either do some cardio, or a quick and light full body session at a pace that rivals cardio. Deplete some carbs and maybe even push a tabatta or 2 just to get some EPOC going. Nothing enough to drive growth, but enough to increase circulation, and use up some energy. Afterwards I will decide if I am going to eat some more ground beef and veggies or just wait for the evening and decide if I want to fast overnight or just do OMAD. I may try to hit up my Synthriders or some boxing tonght on the Quest VR.

Morning Weight 211.5 - down 2.5lbs, hoping after another tight day today I can touch down under 210 tomorrow, but we shall see.

 

[Dustin07]

Morning Weight 211.5 - down 2.5lbs, hoping after another tight day today I can touch down under 210 tomorrow, but we shall see.

You're killing it!! I need this right now. I definitely need to reel in some balance and a little more discipline in my own nutrition and your log is starting to help me redirect a bit. at the world series watch party last night I definitely ate junk, but I toned it down a lot. it was buffet style and the options were nachos, hot dogs, or chicken wings. So I skipped the dog, did have some chips cause, chips, and piled it high with beef and beans and two wings. (Plus an IPA). so definitely a cheat meal but but less damaging without the dog, cheese, etc I think. oh yeah and some salty peanuts, I was salty this morning lol!

 

[MrKleen73]

It is pretty cool how we all kind of feed off one another here and when one of us starts making strides towards a goal all of us get more motivated to make progress of our own. The community helps with accountability just by being around people who are working toward goals. When you can be around people like that it brings you up.

They say you will find yourself starting to behave like your 5 closest friends or people you spend time with. So for us being on here, we are hanging out with a huge group of supportive people all trying to better themselves. It is like they say, a rising tide lifts all boats, and we try to keep that tide rising around here!

 

[Dustin07]

It is pretty cool how we all kind of feed off one another here and when one of us starts making strides towards a goal all of us get more motivated to make progress of our own. The community helps with accountability just by being around people who are working toward goals. When you can be around people like that it brings you up.

They say you will find yourself starting to behave like your 5 closest friends or people you spend time with. So for us being on here, we are hanging out with a huge group of supportive people all trying to better themselves. It is like they say, a rising tide lifts all boats, and we try to keep that tide rising around here!

man those are really good points, I didn't even think about the 5 closest friends quote, but thats true. my IRL lifting buddies are great guys who I love but they are not my accountability crew the way AM is.

Today I skipped the creamer, black coffee only. I have a zero calorie diet coke as a treat, plan to do fasted cardio and will finish my 20:4 day with family dinner at moms where I will likely have my wife's sourdough lol. but overall the daily deficit will likely be 1000 cals since its a rest day anyways and back to normal thurs/fri. but even making a small commitment on a rest day like today, starts the snowball growing into better decisions on the lifting days to keep them closer to maintenance. (within reason of not hurting lifting requirements on 531).

 

[MrKleen73]

man those are really good points, I didn't even think about the 5 closest friends quote, but thats true. my IRL lifting buddies are great guys who I love but they are not my accountability crew the way AM is.

Today I skipped the creamer, black coffee only. I have a zero calorie diet coke as a treat, plan to do fasted cardio and will finish my 20:4 day with family dinner at moms where I will likely have my wife's sourdough lol. but overall the daily deficit will likely be 1000 cals since its a rest day anyways and back to normal thurs/fri. but even making a small commitment on a rest day like today, starts the snowball growing into better decisions on the lifting days to keep them closer to maintenance. (within reason of not hurting lifting requirements on 531).

Good stuff, I was planning to fast until dinner, but we have chicken kebabs again, so I am taking advantage of the free protein while it is here. I will end up saving some of it. I haven't eaten any yet, and I might just save it for tomorrow, but it will be better fresh, and either way my deficit will be huge today so it doesn't matter too much. SO I might just eat some about an hour or two before I leave work and have a little fuel for my trip to the gym.

 

[Dustin07]

I know small adjustments for me would be simple things like no snacking after dinner, that would likely start to yield some results. I think the moderated fasting, IF, type stuff on weds might be a reasonable solution as well since its a rest day, it has historically helped with DOMs for me, etc. I do like the idea of a full 36hr fast once a week but I'm not sure where to fit that in just yet. I'll keep my eyes on particular weekends like Saturdays though where it could work if the wife and I don't have dinner plans. I'm not a sweet tooth kinda guy but you know I love my chips and my wifes bread. so its easy to pound a couple hundred calories before bed by loading up some chips with left over pulled pork or cottage cheese, etc. its not as bad as it could be, they're useable calories for strength training, but they do easily put me over maintenance.

just small adjustments to my discipline could start to yield some results I think!

 

[love2liftkat]

I was looking at Dracula tickets for halloween since we don't really do halloween stuff and its being performed at a local theater in Tacoma. $200 per person! I was like woah... maybe not! We have the best life hack though, our favorite dive is like Cheers, we always know the people there and we can walk out with dinner AND drinks for like $38. I know they always finagle something so I always leave a huge tip cause if we were to walk across the street to Anthonys the same meal would be EASILY $150+.

its absolutely insane what it costs to go out on a date now days!


so true. I still love it for data dumps. like when I'm doing farm stuff I lean on Claude to keep things organized and specific and since it has memory across chat threads I know I can say something like "hey, headed to wilco for chicken feed, how much do I need to get through the month" and Claudes calculating what it knows about my flock, meat birds vs layers etc. its nice.

Idk which is crazier, the ticket prices or your Cheers! I need one of those places! lol It really is insane how much it costs to go out and unfortunately that is one of my hubby’s favorite things to do!

That’s so smart with the data dumps! Way easier than having to do the math yourself!

 

[love2liftkat]

I agree with everyone else on the splurges with your date night! Worth the sacrifice! It’s so hard when you’re both not working towards the same goals but “giving in” is worth it sometimes! Finding that balance can be the hard part! Looks like you’re catching back up though! Incredible work!

 

[gphagan1]

It is pretty cool how we all kind of feed off one another here and when one of us starts making strides towards a goal all of us get more motivated to make progress of our own. The community helps with accountability just by being around people who are working toward goals. When you can be around people like that it brings you up.

They say you will find yourself starting to behave like your 5 closest friends or people you spend time with. So for us being on here, we are hanging out with a huge group of supportive people all trying to better themselves. It is like they say, a rising tide lifts all boats, and we try to keep that tide rising around here!

That is such good points about how we feed off each other, and seeing others strive for and work to reach their goals fuels that motivation for us to push to reach our goals. And you can really tell we all really care for each other and desire to see everyone succeed. That kind of sincere encouragement is so valuable. And I also love how we are able to bounce ideas off each other and receive really sound advice. That advice and ideas really helps to navigate the different challenges we face.

I know small adjustments for me would be simple things like no snacking after dinner, that would likely start to yield some results. I think the moderated fasting, IF, type stuff on weds might be a reasonable solution as well since its a rest day, it has historically helped with DOMs for me, etc. I do like the idea of a full 36hr fast once a week but I'm not sure where to fit that in just yet. I'll keep my eyes on particular weekends like Saturdays though where it could work if the wife and I don't have dinner plans. I'm not a sweet tooth kinda guy but you know I love my chips and my wifes bread. so its easy to pound a couple hundred calories before bed by loading up some chips with left over pulled pork or cottage cheese, etc. its not as bad as it could be, they're useable calories for strength training, but they do easily put me over maintenance.

just small adjustments to my discipline could start to yield some results I think!

I don’t have that big of a sweet tooth either, but I do have a weakness for chips and popcorn and have to be careful myself. The Quest protein chips are a decent alternative. Ha, I have many times had some good beef jerky with some Quest protein chips and ice water for a late night snack…and yep I would wake up salty.

 

[gphagan1]

 

[John Smeton]

That is such good points about how we feed off each other, and seeing others strive for and work to reach their goals fuels that motivation for us to push to reach our goals. And you can really tell we all really care for each other and desire to see everyone succeed. That kind of sincere encouragement is so valuable. And I also love how we are able to bounce ideas off each other and receive really sound advice. That advice and ideas really helps to navigate the different challenges we face.

I don’t have that big of a sweet tooth either, but I do have a weakness for chips and popcorn and have to be careful myself. The Quest protein chips are a decent alternative. Ha, I have many times had some good beef jerky with some Quest protein chips and ice water for a late night snack…and yep I would wake up salty.
View attachment 264117View attachment 264118

I used to buy them, for snacks or as nachos on lean beef, usually a recipe

Not anymores, at my current budget. I may buy them again.

I've been wanting to get the quest pop tarts but I well in the grand scheme of nutrition it's not that important.

The forums aren't what they used to but as long as one person can be inspired, then it's all good

Hey Chris,

What rotator(s) did you have shoulder surgery on years ago?

Orthopedic wanted to operate but I didn't let him and glad I didn't.

On a 1-10 scale how successful would you rate it and or recommend it for those those that keep hurting there rotators ?
( some of it being stubborn and not given up infective exercises or exercises that continue to cause bad pain)

 

[MrKleen73]

I know small adjustments for me would be simple things like no snacking after dinner, that would likely start to yield some results. I think the moderated fasting, IF, type stuff on weds might be a reasonable solution as well since its a rest day, it has historically helped with DOMs for me, etc. I do like the idea of a full 36hr fast once a week but I'm not sure where to fit that in just yet. I'll keep my eyes on particular weekends like Saturdays though where it could work if the wife and I don't have dinner plans. I'm not a sweet tooth kinda guy but you know I love my chips and my wifes bread. so its easy to pound a couple hundred calories before bed by loading up some chips with left over pulled pork or cottage cheese, etc. its not as bad as it could be, they're useable calories for strength training, but they do easily put me over maintenance.

just small adjustments to my discipline could start to yield some results I think!

Yeah, I think you are in a decent spot, and just a few minor adjustments can get you a little leaner or keep you at maintenance while you grow leaner into your weight.

Idk which is crazier, the ticket prices or your Cheers! I need one of those places! lol It really is insane how much it costs to go out and unfortunately that is one of my hubby’s favorite things to do!

That’s so smart with the data dumps! Way easier than having to do the math yourself!

Yeah, it is nice to have a place to just dump it, and also to be able to just talk to it. When I start my session now I just tell it I am logging a workout, and to not really do anything but take notes until I am done then give me my summary.

I am going to try to remember to start doing it for my food intake, but I told @Smont I would record my carbs for this recent refeed so I was already working on that.

I agree with everyone else on the splurges with your date night! Worth the sacrifice! It’s so hard when you’re both not working towards the same goals but “giving in” is worth it sometimes! Finding that balance can be the hard part! Looks like you’re catching back up though! Incredible work!

Yeah, I am not going to worry that much about it, it was a decision I made. Definitely worth it to enjoy that with Jo. I have dropped most of it, and am on target for possibly hitting a new low this week. The way I see it, hitting that 207.5 this week would be pretty good, but if I touch down a little lower even better. I know the next time I see 207.5 I will be leaner than I was for the original because I was 2 weeks into depletion then, and only getting 5 days of depletion in between the carb refeeds now. So I know even when flat I have more glycogen in my system than after being on keto for 12 days.

That is such good points about how we feed off each other, and seeing others strive for and work to reach their goals fuels that motivation for us to push to reach our goals. And you can really tell we all really care for each other and desire to see everyone succeed. That kind of sincere encouragement is so valuable. And I also love how we are able to bounce ideas off each other and receive really sound advice. That advice and ideas really helps to navigate the different challenges we face.

I don’t have that big of a sweet tooth either, but I do have a weakness for chips and popcorn and have to be careful myself. The Quest protein chips are a decent alternative. Ha, I have many times had some good beef jerky with some Quest protein chips and ice water for a late night snack…and yep I would wake up salty.
View attachment 264117View attachment 264118

I have seen these before, but I always kind of assumed they were using the wheat isolate a lot of the chips use now for "protein" content. I see these are actually milk based proteins which is "whey" better.

View attachment 264119

Damn straight!!!!

When you think about our group here, as mentioned we obviously care about each other and want the best. I love that we are also close enough and have enough respect in our group that we can actually hold each other accountable when needed. Nobody gets offended and we all know we are just trying to be supportive of each other and our goals.

I used to buy them, for snacks or as nachos on lean beef, usually a recipe

Not anymores, at my current budget. I may buy them again.

I've been wanting to get the quest pop tarts but I well in the grand scheme of nutrition it's not that important.

The forums aren't what they used to but as long as one person can be inspired, then it's all good

Hey Chris,

What rotator(s) did you have shoulder surgery on years ago?

Orthopedic wanted to operate but I didn't let him and glad I didn't.

On a 1-10 scale how successful would you rate it and or recommend it for those those that keep hurting there rotators ?
( some of it being stubborn and not given up infective exercises or exercises that continue to cause bad pain)

Holy Crap, Big John!!! It is good to hear from you, and see you in here!

I had a major SLAP repair where they had to anchor my labrum back down to the bone was the worst one, pain and recovery wise. Then 3-4 years ago my left shoulder finally went, torn infraspinatus, labrum, and had to have my biceps tendon cut and reattached under my pec.

While the surgeries are painful, I would do them all again for the ability to lift the way I prefer to. If it is preventing you from doing some things you love, or limiting to where they are barely enjoyable and you have done all of the physical therapy to no avail then I would absolutely get it fixed.

As far as on a 1-10 I would have to say a 10. After my first shoulder surgery I was able to train for several years, increase strength beyond previous platueus compete in 3 bodybuilding competitions and win a powerlifting meet, and 2 of the body building shows were after my left shoulder repair and I would have never done those things without my surgeries.

I have things to clean up in my right shoulder again, I tore my subscapularis, labrum, and have a partially subluxed shoulder. I am probably going to try prolotherapy this coming year, and f that doesn't help I might start trying to push for repair. Prolotherapy has come down a lot, even though insurance doesn't cover it you can get the treatment for about 1200-1800. So that would be worth a shot.

Morning Weight 208.8, now that is the kind of drop I was hoping to see!!!! Just .3lbs off of my low last week already. So I think I am on target for getting below 208.5, and heck maybe even 207.5.

 

[Dustin07]

or your Cheers!

Its so great. I told my wife last yesterday we could make a list of our weekend farm work thursday night at date night and she goes "yeah if there aren't any interruptions!" cause every time we go in we end up bumping into friends lol.

I don’t have that big of a sweet tooth either, but I do have a weakness for chips and popcorn

if my wife comes home from the grocery store with a bag of chips and a buffalo trace I know she loves me lol.

Yeah, I think you are in a decent spot, and just a few minor adjustments can get you a little leaner or keep you at maintenance while you grow leaner into your weight.

last night around 8pm I was digging into the left over pork my wife had pressure cooked the other night and she goes "did you miss dinner" lol. I woke up at like 3am and I go oh crap, I forgot I wasn't going to do that anymore haha.

Morning Weight 208.8, now that is the kind of drop I was hoping to see!

I was 209 yesterday, 208 this morning. we are twinning so hard

 

[MrKleen73]

last night around 8pm I was digging into the left over pork my wife had pressure cooked the other night and she goes "did you miss dinner" lol. I woke up at like 3am and I go oh crap, I forgot I wasn't going to do that anymore haha.


I was 209 yesterday, 208 this morning. we are twinning so hard

Haha, nothing like waking up to admonish yourself!

Nice, I am in good company! I am sure you are looking better than I am right now though. I still have a belly.