We cuttin now ✂️

Smont said:
I love stuff like that too. You feel like you're getting dessert at meal Time!View attachment 263422
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Potassium 785☝️
Also had a monster, banana and a elevate bar while I was at the vet (kitten is having weird issues walking. Hoping it's just a injury but we're already up to $500 on the first 2 visits so I can see where this is going to end 😩)

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Had a THC edible also and some light cream in my coffee

Totals were super low
Approximately
2280cal
150p
230c
70f

Sodium 2800mg
Potassium 1900mg
Fiber 27g


For the sake of performance, once in going all out I'm going to need to double my sodium and potassium. 5000/3500, something like that. I know that's not peak interest in many people but I had some serious cramping issues last summer if anybody remembers correctly, so I would like to avoid that!

Let's get another 25-50gm protein and another 50-75gm carbs today too
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How is your cat doing?

Mirin cut btw
 
Did the planned workout, and got my mile and a half walk in afterwards. Only thing I didn't do was that trap bar deadlift final set. I'm already a bit sore overall and didn't want to push it. I basically just did a bunch of sets of five with a weight I probably could have done for 20 lol. My girl made dinner, 72gm protein, 30 carbs (half is fiber) and 25 fat. No matter how many times I tell her how I eat she plans meals how she eats. When I tell her post workout I look for high protein, high carbs and low fat it goes in one ear and out the other. Then she makes me something like above and says it's high protein tho! It's annoying. I. Sure some people would look at me as ungrateful but the point is..... I'm dieting, and I didn't ask her to cook and when I cook for here, I make meals that fit her diet plan not take my own meals and stay here this will work for you. You can't just do whatever you want and then try to wrap it up as a present for someone. Especially when I already had food prepped! I ended up using a bowl of cereals to hit my carbs and went to bed.

P175
C300
F50

Cal 2350
Edit: cal is 2550. Forgot the edible and the coffee.
 
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Notes- no injury pain, ankles, core and a few muscle groups are sore but it's not a bad soreness. Just worked a few things I haven't done anything for in quite a while. I feel dehydrated and low energy tho. When I'm at the gym I can turn it up and do what I got to do but outside of the gym I'm tired I feel low energy. I think it's because I just went from eating like 5,000 calories a day on vacation into a 1000cal deficit while doubling my cardio
 
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Keep that salt and water up, if you are sweating like usual and cut a couple hundred grams of carbs you might be feeling a touch of dehydration creep in also. Especially after puking a lot of what you drank up the other night.
 
By the way, I am signing up for this transformation challenge, it might be something fun for you to keep you on track.
www.buckedupbootcamp.com

Iron Harvest Bootcamp - Bucked Up

www.buckedupbootcamp.com www.buckedupbootcamp.com
 
MrKleen73 said:
Keep that salt and water up, if you are sweating like usual and cut a couple hundred grams of carbs you might be feeling a touch of dehydration creep in also. Especially after puking a lot of what you drank up the other night.
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I am, I woke up with a massive headache. Like a drinking hangover headache. I know that feeling, when it's dehydration and you have that massive headache a lot of times it means you took in adequate amounts of electrolytes, but not enough water.

When you have adequate or an abundant amount of electrolytes and just minerals in general but not enough fluid, your body will literally pull fluid from your brain to get the osmotic balance it needs
 
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Macros don't include the ketchup for the coffee I had with this
 
I let my girl make a couple meals yesterday so I didn't get a accurate count. Rough estimate was 2800 calories and 200gm protein. I also had double sessions yesterday and did 10 total rounds on the heavy bag so I was still in a huge deficit.

Today's weight was 195.1
Ryan Russo said:
How is your cat doing?

Mirin cut btw
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Got 1 sick cat and one that's having issues walking. Both seem to be getting better but the kitten not walking right is going to be a ongoing situation I think. We're just observing for now and it seems like a injury that's slowing healing and he doesn't appear to be in any pain whatsoever. Just walking funny. Yesterday he was almost completely normal all day. Climbing and jumping and I tried to keep him calm. Today he seems a little sore. But still playing, eating and scurrying around
 
I hope your kitties get to feeling better. We have our big Maine Coon cats inside and what I call our yard cats outside, that people have dropped off on our property, but we take care of them all, so I get it. I know sometimes when a kitten is staggering around that it can be an inner ear infection. It throws their equilibrium off and makes them extremely dizzy.
I use Zymox Enzymatic Ear Solution for our kittens when this happens. Actually it’s so safe, even when that’s not it , it doesn’t hurt to put some drops in their ears. Not sure if you have Tractor Supply up there, but that’s where I buy it or Chewy has it online. Might save you some vet bills if that’s it.
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Get that protein up to ~200 consistently if you can. In a deficit, it becomes radically more important for recovery and muscle sparing/nitrogen retention. Ironically, when you have the least calories to spend you can benefit the most from over 1g/lb of bodyweight. You probably need only 140 in a bulk with lots of carbs, but could benefit from 230+ in a cut!

More cottage cheese at any meal will add lean protein and quite a bit of salt. I also use Louisiana hot sauce or Lawry’s seasoning salt on my eggs, as they’re pretty sodium dense. A little soy sauce mixed with mustard & spices makes a nice higher sodium rub on pork (and salmon, try adding stevia or sweetener too).

If you don’t want more salt on the food, pickle a/juice or soy sauce are easy ways to shoot some quickly. I got soy sauce from HerderDude on here, who got it from the legend Donnie Thompson.

And you need to frontload salt before events where you will be sweating. I take a 1/4tsp (600mg) non-iodized Morton table salt in my preWO and 3/4tsp (1800!) intraworkout. If you are sweating a lot, you will need a lot - keep adding until you feel like it’s too retentive, then back off some.

Isolate, cottage cheese, Greek yogurt, tuna, white fish, no-nitrate lunchmeat are all good protein levers that aren’t too filling. Eggs and whites and chicken are high volume, so only ideal if you’re still hungry often.
 
Hyde said:
Get that protein up to ~200 consistently if you can. In a deficit, it becomes radically more important for recovery and muscle sparing/nitrogen retention. Ironically, when you have the least calories to spend you can benefit the most from over 1g/lb of bodyweight. You probably need only 140 in a bulk with lots of carbs, but could benefit from 230+ in a cut!

More cottage cheese at any meal will add lean protein and quite a bit of salt. I also use Louisiana hot sauce or Lawry’s seasoning salt on my eggs, as they’re pretty sodium dense. A little soy sauce mixed with mustard & spices makes a nice higher sodium rub on pork (and salmon, try adding stevia or sweetener too).

If you don’t want more salt on the food, pickle a/juice or soy sauce are easy ways to shoot some quickly. I got soy sauce from HerderDude on here, who got it from the legend Donnie Thompson.

And you need to frontload salt before events where you will be sweating. I take a 1/4tsp (600mg) non-iodized Morton table salt in my preWO and 3/4tsp (1800!) intraworkout. If you are sweating a lot, you will need a lot - keep adding until you feel like it’s too retentive, then back off some.

Isolate, cottage cheese, Greek yogurt, tuna, white fish, no-nitrate lunchmeat are all good protein levers that aren’t too filling. Eggs and whites and chicken are high volume, so only ideal if you’re still hungry often.
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I don't have any issues getting enough protein. Just been playing around with meal ideas and portion sizes. I'm actually going to add a meal instead of making another meal bigger. I'm getting use to smaller frequent meals again. Still pretty hungry at night but so far staying on track

I also keep forgetting to track these, I'm drinking one right now as I'm leaving the gym and I usually do have one on my way home from the gym. The gym building is attached to a Dollar general in the same plaza and I usually walk over and grab one of these shakes right after my workout.

And yes, I do need more sodium as a whole, especially pre workout
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How do those OIKOS Shakes taste?
 
Smont said:
Pretty close to chocolate milk. The taste significantly more like chocolate milk then a protein shake!
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I will have to give them a try. Thanks!
 
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The first one was over cauliflower rice, if you've never tried cauliflower rice before, don't dry it. It sucks, taste like water. The same meal over jasmine rice was significantly better.

It's slow cooked sirloin with peppers and onions, it was marinated in white vinegar and various seasonings and then combined with beef stock and tomato sauce and slow cooked 3.5hrs at 300 in the dutch oven.
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Scorched the pot, but it was worth it! Delicious
 
Smont said:
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The first one was over cauliflower rice, if you've never tried cauliflower rice before, don't dry it. It sucks, taste like water. The same meal over jasmine rice was significantly better.

It's slow cooked sirloin with peppers and onions, it was marinated in white vinegar and various seasonings and then combined with beef stock and tomato sauce and slow cooked 3.5hrs at 300 in the dutch oven. View attachment 263514

Scorched the pot, but it was worth it! Delicious
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That looks delicious!
 
If riced cauliflower tastes bad to you, you just aren’t hungry enough yet. I just bought some on my lunch break at Aldi 😂
 
Smont said:
Oh definitely, I shift gears constantly. I have the attention span of a five-year-old. If you think it's bad on the forum you should see me in the real world. I got ADHD, OCD and LMNOP.

I'M LUCKY IF I CAN REMEMBER WHAT I'M ORIGINALLY THINKING ABOUT WHEN I FINISH MY SENTENCE SOMETIMES.

I'll head down to my basement with a basket of laundry., when I get to the door to head down to the basement I'll set my cell phone down and throw on a pair of shoes. Next thing you know I'm in the basement and I can't find my cell phone and I can't figure out if I accidentally threw it in the wash or if I put it on top of the refrigerator on my way out the door when I was getting my shoes on. I'll head back upstairs to look for my phone and then when I get it I might go outside and start working on something in my garden. Later on I'll come back inside to switch loads of laundry and I'll realize that I never started it in the first place.

But At least I know that my biggest limiting factor, is just my attention span.

Every once in a blue moon I get hyper focused and nail it though. I'll get about one success to every five failures lol
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Actually been happening to me last 5 years. I get somewhere and forget what I intended to do at that moment. Could be getting older, could be covid maybe? It definitely started happening after it.
 
CroLifter said:
Actually been happening to me last 5 years. I get somewhere and forget what I intended to do at that moment. Could be getting older, could be covid maybe? It definitely started happening after it.
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Well for me I’m 53 and around my early 40’s I could tell my memory wasn’t as sharp. Hell if I go to the grocery store for 4 or more items I have to make a list!
 
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