Sean's Powerlifting Journey

Sean1332

Sean1332

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What are you largely doing for protein sources?
16-24oz of chicken
1 scoop of protein powder mixed into something (kodiak cake mix, oatmeal, pudding mix) with some PB powder sometimes
Chicken sausage or ham
Fairlife
Greek yogurt

Sam's has a 10lb bag of frozen chicken breasts for $1.88/lb and some good ass chicken sausage.

Late breakfast (preworkout)
Kodiak cakes w/half scoop protein fairlife, maybe an egg
Chicken sausage or ham w/ pepper/onion
Fruit

Post
Chicken
Carb source- rice, rice pasta, maybe sandwich bread
Fruit

Meal 3
Chicken
Bigass salad w/avocado salsa
Beans

Meal 4
Repeat of 3 or I'll make a protein powder type dessert and use this egg white/fiber granola I have

If I have cals leftover, I try to use them as a snack between post workout and meal 3.

Tomorrow will be 800cal of grilled chicken lol
 
Hyde

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Thank you for the legit breakdown; that’s exactly what I wanted. I kinda hate chicken breast, but I could probably eat it in a cut for a couple meals per day I think.

I have never done a very low fat diet, but it seems like that’s the best setup with limited calories if strength training is still a priority. After this meet I am thinking about bringing bodyfat down again.
 
Sean1332

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Thank you for the legit breakdown; that’s exactly what I wanted. I kinda hate chicken breast, but I could probably eat it in a cut for a couple meals per day I think.

I have never done a very low fat diet, but it seems like that’s the best setup with limited calories if strength training is still a priority. After this meet I am thinking about bringing bodyfat down again.
Welcome, man. I agree about chicken breast but I grill it 90% of the time which automatically helps and I like finding new seasonings and sugar-free sauces. Ginger seasoned grilled chicken with G Hugh's sugar free sweet chili sauce over rice and some veggies had been one of my favorites.
 
Swanson52

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I’ll tell you guys this; smoking chicken will change your life. It’s not even the same meat as grilled chicken. If you have the means, I’d urge you to buy a pellet grill/smoker. It’s a game changer.
 
jswain34

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I’ll tell you guys this; smoking chicken will change your life. It’s not even the same meat as grilled chicken.
Ive got one of Cameron’s stovetop smokers to hold me over til I get my own place with a porch & then ill be getting myself a legit one. I agree with your assessment.
 
Swanson52

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Ive got one of Cameron’s stovetop smokers to hold me over til I get my own place with a porch & then ill be getting myself a legit one. I agree with your assessment.
I have a Green Mountain, and I don’t even use my grill anymore.
 
Sean1332

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Agreed. I used to have a smoker and smoked BBQ is my favorite food of all. Im glad y'all brought that up. Father's day and my bday is coming up. This is obviously a priority
 
Swanson52

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Agreed. I used to have a smoker and smoked BBQ is my favorite food of all. Im glad y'all brought that up. Father's day and my bday is coming up. This is obviously a priority
I have the Green Mountain Daniel Boone and it might be my favorite thing ever. The WiFi sucks so I don’t use it, but other than that it’s flawless. I use it 3-4x/week. I found it on fb marketplace; a dude that had never had smoked food bought it, used it once and decided he didn’t like smoked food. You know, instead of trying it at a restaurant. 🤷
 
Hyde

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We can’t grill anymore because the raccoons we feed go wild for the grease smell and spend all night getting into it. But when we move right after the meet I can probably get back to that. Grilled chicken is so much better than baked or boiled.

Crockpot is honestly too much hoopla for me.
 
Sean1332

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We can’t grill anymore because the raccoons we feed go wild for the grease smell and spend all night getting into it. But when we move right after the meet I can probably get back to that. Grilled chicken is so much better than baked or boiled.

Crockpot is honestly too much hoopla for me.
Who uses crockpots anymore when the Instant Pot exists! I hear ya, though.

And a grill makes a perfect moving-in gift!
 
Swanson52

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Who uses crockpots anymore when the Instant Pot exists! I hear ya, though.

And a grill makes a perfect moving-in gift!
We bought the Ninja Foodi that’s an air fryer/pressure cooker combo. We use that bitch ALL THE TIME. Air fried potatoes are the truth.
 
Sean1332

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DB Row
85x4x12

Assisted Chins
BWx2x15
Assisted x2x15

Neutral HS Row
100x4x8

DB Pullover
80x3x12

Hyperextension
100x4x10

Toes to Bar
6x8

Supinated DB Curl
35x4x8

Zorterman Curl
25x4x10

Bodyweight is 193. I'll post some food porn since posting numbers gets boring.

265/260/57 today via my routine food. Tomorrow will likely be the same but my add grilled shrimp to dinner and make a different dessert.

Pre/Post/Snack/Meal 3/Meal 4
20200612_095606.jpeg
20200612_140153.jpeg
20200612_202952.jpeg
20200612_192346.jpeg
20200612_203527.jpeg
 
Sean1332

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Bro you cooking all this or the wife?? I could eat those meals every day no problem; they look awesome.
haha I'm the cook here! I'm trying to maximize as much food as possible in the easiest/fastest ways. Aside from doing the actual grilling of the chicken, no meal here takes more than 10min make fresh. Add protein powder to Kodiak cakes, rice noodles cook in 4 min and throw some veggies in, sugar free canned baked beans and frozen fries, greek yogurt with PB & protein powder and granola. I've got young kids that devour fruit so I always have fruit around.
 
Resolve10

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That is the same syrup and I think the same scale I had (except mine somehow got left on the stove and melted so I had to get a new one :rolleyes:).
 
Sean1332

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That is the same syrup and I think the same scale I had (except mine somehow got left on the stove and melted so I had to get a new one :rolleyes:).
Strange how scales somehow get left on stoves like that. I think I saw jujimufu has the same scale lol

Also, I'm all for that Great Value brand.
 
Sean1332

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Flat DB Press
10lb jumps x12 to 90x12

Incline BB Press
20lb jumps x8 to 215x8

Banded HS
Red + 35ea x3x8

Machine Fly
70x3x10

Over & Back Press
80x4x10

Machine Rear Delt
40x4x25

Incline Skulls
75x4x10

Seated Overhead Tri Ext
75, 65, 60, 60x10
 
Sean1332

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Seated Hamstring Curl
100x4x12

Squat
405x6
455x6
495x1
525x2x6
515x1 long pause, because after I walked it out I realized I didn't have a 3rd set in me

Leg Press
180x3x30

1.5 Rep Hack Squats
140x2x15

Tough day. The high rep **** was brutal. Took me a couple breaths to finish the sets.

265/265/57 today. Varied the 3rd meal (dinner) with chicken tacos and shrimp.
20200614_181008.jpeg
 
Sean1332

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Light pull day

Close Grip Seated Row
130x4x10

Lat Pulldown
100x4x8

Chest supported machine row
85x3x15

DB Shrug
70x4x10

Fat Grip BB Curl
55x4x10

Fat Grip Hammer Curls
30x4x10


Meal 4 was 2 of these protein Oatmeal creampies. 30p 25c (3 fiber) 5f each.


20200615_192359.jpeg
 
jswain34

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^seconded. Those are some killer macros for something that looks that good.
 
Sean1332

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50g Kodiak Cinnamon Oat pancake mix
1 scoop protein
30g pumpkin puree
1 egg
1 tbsp ground flax
1/2tsp brown sugar truvia
1/4tsp baking powder
2 tbsp almond milk

Frosting
Serving of plain Greek yogurt
8-15g of Jell-O cheesecake mix

The macros for this would make 2 servings. Make the batter and spoon it onto a greased baking sheet. I made 4 "cookies" with it. I greased a spatula and flattened them out.

I baked it at 350 until it was barely done. I wanted it thin and still soft/crumbly. 5 minutes maybe?

Take them off with a spatula and drop them on a cooling rack.

The frosting is just Greek yogurt mixed with a little boxed Jell-O cheesecake flavored pudding mix.

Sub out for any pancake or flour mix and add some oats of you want. Ground flax may not be necessary. I just happened to have it.

Get it wet with water or milk, I just had almond milk. Applesauce might work, too.

I have a carrot cake that's pretty identical that I'm making again today. Add shredded carrots, nutmeg, cinnamon and allspice. I'm trying something different for the frosting so I'll update that, too.
 
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Sean1332

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HS Press
Small jumps x12 to 80x12

Flat DB Fly/DB Twist Press
35x4x8/50x4x8

Cable Rear Delt/Cable Laterals
25x4x15/15x4x10

Smith Machine JM Press
"95"x4x12

Cable Rope Tri Ext
25x4x25

296p/260c/52f

Weighing 195 still and wearing the hole on my lifting belt I wore when I was 180 and have visible relaxed abs.

Added an extra chicken sausage with breakfast and half scoop more protein. Same meals as the other day but I made the carrot cake tonight.

Carrot Cake
50g kodiak mix (cinn oat like earlier)
1sc protein powder
85g blended up carrots
4tbsp pumpkin
1/4c almond milk
1 egg
1/2 baking powder
1/2 tsp brown sugar truvia
Cinnamon, nutmeg, allspice

Frosting:
2tbsp softened fat free cream cheese
1/2sc vanilla protein
8g Jell-O sugar free cheesecake pudding mix
Dash of vanilla
Dash some water milk if the consistency needs it

Frosting was on point. I'll use that in the oatmeal creampies next.

Sub out whatever flour mix, sweetener, egg substitute. It made 6 "donuts". Last time, I just did it in a cake pan. This cooked faster. 350 around 10 min. Stick a toothpick in it to check.

61p 54c (8 fiber) 9f
20200616_190322.jpeg
 
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Hyde

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Gotta love making gains with minimal fat! You are going 198 sleeves right?
 
Sean1332

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RDL
455x3x8 soul left my body

Smith Mach Rear Lunge
-Front elevated, focused strictly on using that glute to get the weight moving
"105"x4x12

Leg Extensions
85x10
100x10
115x10
130x10 +10s contraction + 10 partials

Then walked to the sissy squat stand and did a set of strict slow sissy squats until I wanted to barf, then did a hard quad stretch for a minute. My legs fucking inflated.

Standing calves
Toes to bar
Pallof press
Roman chair situps

Weighing 192. Macros today are looking like 300/250/58. Upped cal's a touch to see if I continue to recomp like this.
 
Sean1332

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I love almond milk, would be delighted if you were the guinea pig for that one lol
lol I got you. I'm about to make the oatmeal creampie now and a gluten free version of the carrot cake for my wife so I'll update you.
 
Hyde

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“Soul left my body” 🤣 I bet that DC stretch at the end wasn’t a fun experience either!

198 naked knee.

Sleeves are uncomfortable lol if I'm being uncomfortable, then I'm wearing wraps.
I guess maybe if your knees never hurt lol. To me, naked is way uncomfortable - comfort is the sweet warm embrace of neoprene and compression. If they had a division that allowed neoprene shirts, I would be the first guy signed up
 
Sean1332

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“Soul left my body” 🤣 I bet that DC stretch at the end wasn’t a fun experience either!



I guess maybe if your knees never hurt lol. To me, naked is way uncomfortable - comfort is the sweet warm embrace of neoprene and compression. If they had a division that allowed neoprene shirts, I would be the first guy signed up
Lmao yes it def sucked ass.

I just hate how the sleeves bunch up, plus it's hot as **** here. My knees don't hurt. If they ever do, it's bearable and temporary.
 
Sean1332

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Okay recipes:

Same as written, just add maybe a tablespoon more liquid and pull them out of the oven as early as you can. Just keep tooth picking it. 3 min for the creampie, 8-9 for the carrot cake.

Scrap the Greek yogurt frosting.

Do 2tbsp softened fat freecream cheese
1/2sc protein powder
8-10g pudding mix (vanilla for the creampies and cheesecake for the carrot cake)
Dash of vanilla and pinch of salt
20200617_154042.jpeg
 
Sean1332

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Did a typical pull and push day the last 2 days. Today I squatted 500x8. I was hoping for 10 to match my PR when I was weighing 235 but I'm honestly drained and am happy with it.

I haven't had a proper deload since even before COVID went down even and I'm sure as **** feeling it now. I'm going to just do some light giant sets the next few days and then I go out of town for a week.

I'm weighing 190ish. I had been intaking approx 1.6g/kg of LBM of protein daily in an ever so slight deficit and have increased that to 300g protein, raising cal's just shy of maintenance. It's provided a great recomp effect. Cal's will be loose the next two weeks as I will have family in town and I'll be leaving town with them after but I'll prioritize protein and veggies over all else.

Probably won't log the next couple sessions but I'll still be on the forum.
 
Hyde

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Enjoy your break and family time! With 500x8 fatigued (and down 20kg BW!), it’s gonna crank up to new heights after some much-needed rest.
 
Sean1332

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Enjoy your break and family time! With 500x8 fatigued (and down 20kg BW!), it’s gonna crank up to new heights after some much-needed rest.
Thanks, homie! Meet prep will begin when I get back. First full week of July puts me at 13 weeks out.
 
Sean1332

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Back from vacation. Full body day.

Pullups/Seated Cable Row
BWx3x8/100x3x12

Slight Decline DB Press/Flat DB Fly
65x3x8/35x3x8

Cable Rear Delt/Cable Lateral
30x2x20/30x2x8

DC Rest-Pause Hack Squat
"315"x8
315x14, 7, 4
120s quad stretch

Lying Hamstring Curl w/ 5s Eccentric
80x2x15
Drop-set
80x15, 50x10, 30x10 + 15 partials +15s isometric

Stationary Bike Sprints
15s at 100% followed by 45s at 70% for 7 rounds

Walked to and from gym.

I'm taking a couple days before I weigh myself as I shake off any fatbody vacation bloat and normalize bowel movements. I'll reassess but as of now, I'm going 280/260/58 pcf. I'll adjust as needed come next week. Mondays, my clinical day, will be a PSMF.

Tuesday starts a 13 week training cycle.
 
Swanson52

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What programming did you go with for your cycle?
 
Sean1332

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What programming did you go with for your cycle?
Homeade of bits and pieces of everything with help from a buddy.

5 days a week.

Block of triples, then doubles, then singles. CAT sets following main movements.

Rotating sumo and conventional for the first block then commiting to sumo.

Auxillary work in the 4-6 rep range consisting of SSB, incline pressing, SLDL, GMs.
 

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