Kleen - Project 50: Under Construction

Dustin07

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These Mission wraps are the bomb! We always keep the ‘low carb’ ones around - I mean they taste just like regular flour IMO. I had some soft tacos with them last weekend.
Sorta funny, I've been keeping some in stock at home for the opposite purpose, as an easy carb source lol.
 
MrKleen73

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All that same for me. I sleep awesome alone in hotel, but she’s anxious and can’t sleep, and now with my son it’s even harder on her.



These Mission wraps are the bomb! We always keep the ‘low carb’ ones around - I mean they taste just like regular flour IMO. I had some soft tacos with them last weekend.

That being said, I am not so sure the fiber in there is really…fiber. I suspect it’s more of a marketing trick, a legal loophole to quantify it as such, because it’s certainly nothing like eating fiber from veggies/fruits/legumes/whole grains. Also, they have partially hydrogenated vegetable oils in them.

I think they’re totally awesome for occasional enjoyment, but to me these are not really an ideal staple food item. Just a slightly better option over plain flour since they don’t really compromise on flavor/texture.
Yeah this is what I was thinking on the carb-smart, I did read up on the modified wheat starch and it does say it possesses some of the positive traits of normal fiber but not sure to what extent.
I quit getting notifications myself…..As far as the new position, good points already brought up,
Higher tax bracket, extensive travel, working extra hours on salary ( I have to deal with this on my job), but to me the biggest negative is it keeps you away from family. It seems the only positive is a little more money…..the scale seems to be tilting more in one direction, especially knowing how much of a family man we can see that you are.
Agreed!
Sorta funny, I've been keeping some in stock at home for the opposite purpose, as an easy carb source lol.
Actually they are almost completely worthless as a carb source with only 3-4 net carbs per serving. Just a lot of fiber.

=================================================================================

I agree with most everyone here that the position does not really seem worth it to me after a lot of reflection. The guys put in 20 hours over the weekend and neither of them will see an extra dime of it. That kind of makes it obvious to me that if I made my hourly for the same hours worked I would surpass their salary and therefor it is not worth it to me. Especially considering all of the other dislikes / concerns I had regarding it. If i want to bump my pay to that I can just study for some more certifications in Cloud or Security and push for it. However as mentioned I really enjoy my life right now and don't really want for much. I like comfort and free time more than the idea of forever chasing a higher salary. I know that sounds foreign to many but to me it just makes sense.

=================================================================================

1/9/22 - Morning Weight - 217.6 - Down from 219.6 last Friday. Up from 215.4 this Saturday after my 24 hour fast on Friday.

Last Friday I fasted 24 hours, then finished the night off with 24 large blackened shrimp and 4 cups of broccoli, and carrots. I woke up the next morning at a depleted 215.4.

I took the weekend off from training as I had to do a lot of work on Sage's car and some Honey Do's around the house. Ready to get back into it today, pretty excited to get back in the gym. Today is going to be a push - strength session. It is very likely I will train upper body at the gym here at work during lunch hour then hit my squats up at home.
 
Smont

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I quit getting notifications myself…..As far as the new position, good points already brought up,
Higher tax bracket, extensive travel, working extra hours on salary ( I have to deal with this on my job), but to me the biggest negative is it keeps you away from family. It seems the only positive is a little more money…..the scale seems to be tilting more in one direction, especially knowing how much of a family man we can see that you are.
Soo many variables to consider, and money isint everything. It's never good to chase money or use money to quantify happiness or quality of life. Before I took that lay off I was taking home like 1300 after taxes vs my normal 1000. So 300 a week × 52 weeks = 15k more after taxes. But it's not worth the 20+ hours Of my life I was losing every week to travel, not worth arguing with my girl because I'm too tired to do anything around the house, not worth missing out on my kids stuff or loosing 60% of my gym time and sleeping 4 hrs a night.

If I could find a job I truly love doing and it was just enough money to get by living frugal I would do it in a heart beat. I love animals, if someone would pay me $25HR to work in a per store or take care of animals I'd wake up every day excited to go to work
 
MrKleen73

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@Smont Agreed 100%
 
MrKleen73

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thats cause I stock up on these ones lol

View attachment 227412
Those are the best, i thought you meant the carb smart ones. I like to have those with Hummus, very similar to pita / Naan, or flatbread with them!!!! It's a good pre-workout snack having the fat and a little fiber with it.
 
SkRaw85

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Work to live don’t live to work (unless you are your own bossman)

It’s a tough balance but I decided I’m working on that balance more this year myself.
 
Dustin07

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Those are the best, i thought you meant the carb smart ones. I like to have those with Hummus, very similar to pita / Naan, or flatbread with them!!!! It's a good pre-workout snack having the fat and a little fiber with it.
Lately I've been using the powdered peanut butter, it's like free protein almost lol. very very little fat and as far as I'm concerned... tastes as good as regular PB
 
MrKleen73

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Work to live don’t live to work (unless you are your own bossman)

It’s a tough balance but I decided I’m working on that balance more this year myself.
This is exactly what I say all the time. I work so I can live outside of work. Same reason work doesn't stress me too much. I am not invested in it. It is just a means to an end. I agreed to do stuff I don't want to, or wouldn't do for free for X amount per hour. So I don't expect to be happy about everything I am tasked with, and I almost never take it home with me.
 
SHORSE

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This is exactly what I say all the time. I work so I can live outside of work. Same reason work doesn't stress me too much. I am not invested in it. It is just a means to an end. I agreed to do stuff I don't want to, or wouldn't do for free for X amount per hour. So I don't expect to be happy about everything I am tasked with, and I almost never take it home with me.
As we get older we figure it out. leave work at work. I remember having dreams about work when I was younger.
 
MrKleen73

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@SHORSE Agreed and yeah those are good too!

Finally a little food porn! Here is last night's dinner.

227416


It ain't as pretty as @Smont's food, but it sure did taste good.

10 Oz 93/7 Beef, 1/4 cup shredded cheese, salsa, and 1/3 cup plain yogurt as a sour cream substitute!

Other than this I had my Chicken Tikka Masala made with extra veggies and chicken of course mixed with 8 oz baked potato for all of my other meals this weekend. Added 1/2 cup greek yogurt to each meal as well. I was relaxing a bit and only had 2 meals per day with my IF at an 18/6 split. I wasn't tracking macros, but I know they were pretty good for my goals. With an added shake my estimates are between 190-210 protein, 60-70 fats 150-170 carbs.
 
SHORSE

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@SHORSE Agreed and yeah those are good too!

Finally a little food porn! Here is last night's dinner.

View attachment 227416

It ain't as pretty as @Smont's food, but it sure did taste good.

10 Oz 93/7 Beef, 1/4 cup shredded cheese, salsa, and 1/3 cup plain yogurt as a sour cream substitute!

Other than this I had my Chicken Tikka Masala made with extra veggies and chicken of course mixed with 8 oz baked potato for all of my other meals this weekend. Added 1/2 cup greek yogurt to each meal as well. I was relaxing a bit and only had 2 meals per day with my IF at an 18/6 split. I wasn't tracking macros, but I know they were pretty good for my goals. With an added shake my estimates are between 190-210 protein, 60-70 fats 150-170 carbs.
Those look dangerous. I would eat a dozen.
 
Smont

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@SHORSE Agreed and yeah those are good too!

Finally a little food porn! Here is last night's dinner.

View attachment 227416

It ain't as pretty as @Smont's food, but it sure did taste good.

10 Oz 93/7 Beef, 1/4 cup shredded cheese, salsa, and 1/3 cup plain yogurt as a sour cream substitute!

Other than this I had my Chicken Tikka Masala made with extra veggies and chicken of course mixed with 8 oz baked potato for all of my other meals this weekend. Added 1/2 cup greek yogurt to each meal as well. I was relaxing a bit and only had 2 meals per day with my IF at an 18/6 split. I wasn't tracking macros, but I know they were pretty good for my goals. With an added shake my estimates are between 190-210 protein, 60-70 fats 150-170 carbs.
Looks good to me 👍
 
Rocket3015

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@MrKleen73 What are those "Taco's" on ?
 
MrKleen73

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@MrKleen73 What are those "Taco's" on ?
@Rocket3015 They are called Fiesta Flats it is a better way to eat tacos, less breaking the shell or only getting certain things in each bite. I definitely prefer them over a traditional taco shell.

227417
 
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MrKleen73

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I am back a little early from lunch. I thought I clocked out at 2:16 but it was 2:36 so I was confused why I did not get nearly as much done as expected. However I am THRILLED with my bench progress!!!

Bench Session Only

WU = Rowing Machine - 5 minutes 1106 yards
- so basically 220 meters per minute - Had a little arm and back pump
Quadruped Warm Up Complex & Internal / External rotations

Flat Bench - WU = Bar x15, 95x8, 115x5, 135x5
Work Sets - 155x5, 175x5, 175x5, 175x8 @RPE8 - HELL YEAH!!!!
I know I could have gone to 185 but I wanted to keep things safe. I went up to 135 last week before putting on the slingshot, and this week I hit 175 with no assistance at all!!! I am very happy with this. Only had the tiniest bit of discomfort in the beginning but the 175 sets all felt good. Seemed like getting a more challenging weight actually helped me incorporate more of the stabilizers and put me in a better bar path. I see 225x5 in the next month or two!

I will hit up shoulder press, squats and triceps tonight at home. Going to carry some of this excitement over to that!
 
SHORSE

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I am back a little early from lunch. I thought I clocked out at 2:16 but it was 2:36 so I was confused why I did not get nearly as much done as expected. However I am THRILLED with my bench progress!!!

Bench Session Only

WU = Rowing Machine - 5 minutes 1106 yards
- so basically 220 meters per minute - Had a little arm and back pump
Quadruped Warm Up Complex & Internal / External rotations

Flat Bench - WU = Bar x15, 95x8, 115x5, 135x5
Work Sets - 155x5, 175x5, 175x5, 175x8 @RPE8 - HELL YEAH!!!!
I know I could have gone to 185 but I wanted to keep things safe. I went up to 135 last week before putting on the slingshot, and this week I hit 175 with no assistance at all!!! I am very happy with this. Only had the tiniest bit of discomfort in the beginning but the 175 sets all felt good. Seemed like getting a more challenging weight actually helped me incorporate more of the stabilizers and put me in a better bar path. I see 225x5 in the next month or two!

I will hit up shoulder press, squats and triceps tonight at home. Going to carry some of this excitement over to that!
Congrats! Progress is coming along pretty fast.
 
MrKleen73

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These puppies are pretty good too
I will have to check those out. I like the others for the relatively low carbs when I am trying to limit them. These would probably be great for higher carb days!

Next bit of food porn, Post Workout Feeding!

Chicken Tikka Masala with 8 oz potato and a ton of broccoli, green and jalapeno peppers and 1/2 cup fat free greek yogurt.

227419


Should give me plenty energy for my session around 6:00-6:30 tonight.
 
Rocket3015

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Great to see the bench coming back !!
 
gphagan1

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It always feels so good when you’ve had some kind of shoulder procedure, and you start seeing your bench coming back and progressing.
 
MrKleen73

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1/9/23 - Push - Strength

WU = Rowing Machine - 5 minutes 1106 yards
- so basically 220 meters per minute - Had a little arm and back pump
Quadruped Warm Up Complex & Internal / External rotations

Flat Bench - WU = Bar x15, 95x8, 115x5, 135x5
Work Sets - 155x5, 175x5, 175x5, 175x8 @RPE8 - HELL YEAH!!!!
I know I could have gone to 185 but I wanted to keep things safe. I went up to 135 last week before putting on the slingshot, and this week I hit 175 with no assistance at all!!! I am very happy with this. Only had the tiniest bit of discomfort in the beginning but the 175 sets all felt good. Seemed like getting a more challenging weight actually helped me incorporate more of the stabilizers and put me in a better bar path. I see 225x5 in the next month or two!

===============================================================================

Workout Part 2
WU = Elliptical x 6 minutes
Rotator Cuff Work

Military Press - WU 45x10, 65x5, 95x5
Works Sets
105x5
115x5
115x5
125x5 -
Decided to push here since it was the last set and I had a little more in me. Ended up being just right! I did have to be careful not to go down to collar bone or it was a little sensitive so I was just going to top of traps.

IronTec Dip Attachment
180x10
180x10
180x10
180x10 - This set was an RPE10

SSB Squats - WU = BW Lunges between sets of Dips,
Squat WU = 115x5, 135x5, 175x5
Work Sets
205x5
245x5
265x3+3
- Belt was pinching something fierce so had to reposition it then did another 3
285x5 - I feel I could have gone to 305 but wanted to keep things safe. Excellent idea as my knee was a little grumpy middle of the night when I went to restroom but is better now. Last squatting session was only 175x5 for 4 sets so this is a big jump but more based on lower back recovery than newfound strength.

As you can see things are picking up, these more strength based sessions allow me to test capabilities. Major improvements across the board on this one. Lower back is doing much better as the squats show. Dip Attachment way up, Military press climbing, and of course bench was great as mentioned yesterday. It was a very productive training day!!!!

Last night Sage made a combo skillet dish so I could only estimate macros and calories again, but had what seemed to be a great day for nutrition.

Macro Estimates - Protein 210-220, Fats 60-70. Carbs 270-290 - Whatever they were they wer maintenance levels because my weight was the exact same this morning as yesterday morning.

===============================================================================

1/10/22 - Morning Weight 217.6 - Same as yesterday, which works well as I am trying to eat around maintenance on days I am not fasting.

I plan to fast at least 24 hours today, but may carry it over to the morning for a 36+ hour fast. I will be doing cardio today, and possibly twice. More than likely I will opt to just take a walk at lunch then do actual cardio with the wife tonight. She said she wants to go to the gym for cardio and I intend to go and support her getting back into the gym!

I have settled into a training program of sorts. This is the basic layout right now.

Day 1- Upper Lower Push - Strength = 1 exercise per body part - 4 work sets at 5 reps each will add 1-2 sets as I progress

Day 2 - Upper Lower Pull Hypertrophy = 2 exercises per body part - Muscle Rounds, and 2 Pump Sets to close to or achieving failure

Day 3 - Upper Lower Push Hypertrophy = 2 exercises per body part - Muscle Rounds, and 2 Pump Sets to close to or achieving failure

Day 4 - Upper Lower Pull Strength = 1 exercise per body part - 4 work sets at 5 reps each will add 1-2 sets as I progress


I am only weight training 3 days a week to allow for recovery, so this will roll over into the following week each time. Works out so every 8 days each body part gets worked twice. If recovery improves this may go to a 4 times a week but for right now i think I have it nailed down.

Cardio is on the days in between and I will get it in 2-3 times a week with at least 1 day of total rest. Since extended fasting 1-2 days a week, I feel I can get away with just 2 cardio sessions some weeks.
 
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MrKleen73

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Dustin07

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I will be doing cardio today, and possibly twice. More than likely I will opt to just take a walk at lunch then do actual cardio with the wife tonight. She said she wants to go to the gym for cardio and I intend to go and support her getting back into the gym!
boy I did not expect that last sentence to mention anything about a gym.
 
MrKleen73

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Just finished up a brisk 45 minute walk up and down the hills around the bayou. Was awesome to get outside in some sunshine and a nice 73 degrees here in Houston today. Also I could really feel my hammies working coming up the slight incline all the way back to the office from the bayou. Definitely got them worked well last night which is surprising considered how quad and adductor dominant squats are.

As mentioned earlier I will be doing some more cardio tonight but will likely keep it pretty low key so I am not just destroyed from it while being fasted.
 
MrKleen73

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1/10/22 - Night Cardio - Walked Hill setting for 40 + 5 minute cool down

I was toast, hardest cardio session I can remember. The walk earlier in the day was okay but double dipping the cardio was just too much. I was so beat, and blood sugar was having a hard time keeping up with the work I was doing. I intended 45 minutes and a cool down but it was just too much. I had already slowed down to 2.6 miles per hour to keep going.

Macros for yesterday P=0, F=0, C=0 = Calories = 0 - It was so hard not to eat when I got home from cardio but I held on and made it to bed, then passed smooth out!

================================================================================

1/11/23 - Morning Weight - 213.8 down from 217.6

Just completed a 38 hour fast, and broke it with 10oz cooked 93/7 beef in taco seasoning, 1 cup fat free refried beans, a tomato, 3/4 cup greek yogurt, 4 tbls salsa.

227526


Trying to get some long digesting carbs in before training later today. I will have a little more carbs before training. With the amount of protein in this meal I should not need more before working out.

Going to be hitting up the Hypertrophy focused pull session today at the gym across the street. I have a 90 minute window for lunch so it should be enough time to get in get warmed up and get out of there. If not I will finish up in the garage this evening.

I have more Chicken Tikka Masala - for post workout, looking forward to that as well.
 
RegisterJr

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38 hours… no thank you! Lol

I’ve been feasting on 93/7 taco beef this week also. I found it on sale at $4.99/# at Publix, so I stocked up.

Are you still using web browser MyFitnessPal?
 
MrKleen73

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damn dude 8lbs down since the 28th!
Yes Sir, it is go time. I imagine after eating today I will be 216ish tomorrow showing around a full lb of weight lost with the 38 hour fast, and 5-600 cs;otires burned during cardio. A lot of that 8lbs is going from carb bloat to depleted, but I think I have probably lost close to 4lbs of actual fat in that time. The fact it is 2lbs lower than the day after my last fast leads me to believe things are indeed moving quickly. What is really crazy is if you count from when I got back from my New orleans trip I have lost from 232, but that was the peak of my weight after eating like a glutton.
 
MrKleen73

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38 hours… no thank you! Lol

I’ve been feasting on 93/7 taco beef this week also. I found it on sale at $4.99/# at Publix, so I stocked up.

Are you still using web browser MyFitnessPal?
Yes Sir, that was just the one meal, and I wanted to see what macros were. I do not have the last batch of Chicken Tikka Masala entered into MFP though which is why I have only been adding estimates since it has been my main source of food. I will be making the next batch myself so I know exactly how much to put into MFP. Calorie goals on non-fasting days are in the 2400-2700 range.
 
MrKleen73

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Bro, 38hr fast with cardio!
I'm assuming a 38hr. fast once a week?
Probably twice a week, 24-36ish is basically the goal. Should help get close to 2lbs a week of fat loss while eating maintenance on the other days. Although I will just do walking on my next fasting day, pushing harder cardio was brutal and not sure it was worth it for the extra 360 calories compared to how it made me feel.
 
MrKleen73

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Just finished most of my weight session for today. Rather than do two updates on it I will update it later after everything is completed.

All I have left is lying leg curls, and preacher curls but I might toss in some carries or something afterwards since I have to go out there anyway no reason to only spend 15 minutes out there.

PS... FOOD IS AWESOME! Funny how much you appreciate the little things of food right after a fast.
 
SHORSE

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Probably twice a week, 24-36ish is basically the goal. Should help get close to 2lbs a week of fat loss while eating maintenance on the other days. Although I will just do walking on my next fasting day, pushing harder cardio was brutal and not sure it was worth it for the extra 360 calories compared to how it made me feel.
I was wondering that. It would probably make me feel like crap!
 
MrKleen73

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I was wondering that. It would probably make me feel like crap!
Oh yeah, I was feeling rough and a little light headed when I got off the treadmill. Then forced myself to do some core work anyway. Sometimes we just gotta build mental toughness!
 
gphagan1

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I’ve done a 72 hour fast before, and that seemed like my limit, but like you said it creates mental toughness when you push yourself beyond what you think you’re capable of. It was actually pretty amazing how good I felt afterwards. It truly has a cleansing effect along with the cutting fat.
Lately on cuts I’ve only been doing intermittent fasting, but you and Hyde have gotten me to
re-shift my thinking to add longer fasts to my cuts. I used to always think you lost more muscle on longer fasts, but this new research is showing us different, and the success you guys are having without losing strength is a win/win.
 
Rocket3015

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I'm not sure I could be up for this ??
 
MrKleen73

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1/11/22 Pull - Hypertrophy

WU - Rowing Machine - 1000 meters

Lat Pull Downs WU 50x15, 70x10
Muscle Rounds 100x6>100x6>100x6>100x6>100x6>100x6>
- need to go up a little but still challenging at this weight

Straight Arm Lat Pull Down - 50x25, 70x25 - the 70 was challenging and will be the first work set next session. Also done on a functional trainer so have to steady the bar sine a pully on both ends.

Machine Supported Row WU = 80x10
Muscle Rounds - 120x6>120x6>120x6>120x6>120x6>120x6
- go up 10-15lbs to achieve failure on one of the sets

Incline Bench Rear Delt Raise - 45 degree 15x15, 30 degree 15x15+5 swings - will start with 30 degree angle it hit rear delts better.

Romanian Deadlifts WU - 95x10, 135x6
Muscle Rounds - 185x6>185x6>185x6>185x6>185x4>135x2 -
failed on 5th round dropped weight for 6th but lower back was toast and didn't want to risk hurting it since still freshly recovering from tweaking it so I called it.

Ball Slams 33lb x10, 10, 10 - Holy crap these gassed me. I was breathing so hard after them. I had only done them with a 15lb ball that bounced back up so doubled the weight and had to grab from the floor each rep was a real challenge.

Home Gym Portion

IronTec Lying Leg Curls - WU = 25x15, Work Sets 50x15, 50x14
- this lying leg curl kicks my ass, I failed at 15 with 50lbs... stay at this weight.

IronTec Preacher Curls - WU 20x10
Muscle Rounds - 50x6>50x4 failed!
Lowered weight rested and started over...
Muscle Rounds - 30x6>30x6>30x6>30x6>30x6>20x4 - The 6th rep of 5th set I failed just shy of a full rep so dropped the weight for final round, will try 35 next time without leading in with the 50 I think it might work.

As a reminder for those not aware Muscle Rounds are 6 consecutive sets of 6 with 5 deep breaths in between sets or 5-10 seconds. The goal is to fail once in the process and if before the last set lower the rest of the sets so you do not fail again if possible.

I am feeling yesterdays workout already, this was a great one and those RDL's really got my lower back nicely. It amazes me how hard these IronTec Leg Curls and Preacher Curls are, the peak force is at the end of the contraction making you really give your all to complete a rep. Trying to do this without using momentum is just brutal!

Macros - Calories right in range, protein was really high due to the mixed foods I was eating that were protein heavy. Wouldn't have been upset with the protein and carbs flip-flopped.

227562


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1/12/23 - Morning Weight 215.8 - Nice! Up 2lbs, I guessed I would be 216ish after eating all day so pretty happy with this.

I am definitely seeing some improvements in my physique with the weight loss. Waistline is getting smaller. I am sitting here using my 5th belt hole today! WooHoo!!!! Also the sides of my core are sharpening up, as well as the line in the center is starting to show up a little more. Still not abs but just enough to see shape of where they will be when I put my arms overhead and tighten my core.

Going to keep today's fast a little shorter if the wife is available to go to Chipotle with me for lunch. If not we will see when I choose to break it. I don't have a goal for this but also feel like I should have some more food earlier to help with recovery from yesterday so probably going to go with 16/8 fasting.
 
MrKleen73

MrKleen73

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I’ve done a 72 hour fast before, and that seemed like my limit, but like you said it creates mental toughness when you push yourself beyond what you think you’re capable of. It was actually pretty amazing how good I felt afterwards. It truly has a cleansing effect along with the cutting fat.
Lately on cuts I’ve only been doing intermittent fasting, but you and Hyde have gotten me to
re-shift my thinking to add longer fasts to my cuts. I used to always think you lost more muscle on longer fasts, but this new research is showing us different, and the success you guys are having without losing strength is a win/win.
Agreed, the more we learn and don't stick to dogmatic belief in the bro science of the past the more efficient we can become in our efforts. Not saying the old school people don't have a lot of tried and true knowledge. Just that there is always something new to learn. This is really going well for me right now. The challenge of it, and the reward coming quickly enough to keep me motivated. Plus the shorter time of intense caloric restriction is just easier to stick to for me.
For sure, this has been a thought provoking journey to watch.
Hopefully the journey will lead to somewhat visible abs here in the next month. I feel pretty confident.
I'm not sure I could be up for this ??
You could definitely do it, but being up for it is a decision to make. I remember a little while back before you started cutting more successfully you said you couldn't really control your diet but you force yourself to do well now and have maintained , and even continued to improve on an enviable physique for quite a while now. You are more mentally strong than you give yourself credit for.
 

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