Weights up, scales down…

Gym time 12 pm- 1:20 pm
BW 228.2
2 RIR

leg press
135x12
225x8
405x4x8x8 (calf work after x12x10x10)

Facepull
20x12
30x12
40x12

deadlift
95x12
135x8
185x4x8x8

seated leg curl
40x12
70x8
100x4x10x10

calf machine
60x12
80x8
100x4x10x12

Bent over barbell shrug
95x12
115x8
135x4x12x10

BB standing wrist curl
65x12
85x8
95x4x12x12x12

neck curl
10x12x10x10x10

not going to lie I was gassed and sweating like a mofo.

steps 8,900
Calories 1478/ protein 120g/ fat 64g

might have another shake before bed to bump protein up.
 
Gym time 5AM-6:30AM
BW= 229.2
1RIR

bench
85x12
115x8
155x4x8x8x6x4

Lat pull-down
55x12
85x8
120x4x10x8x7x8

cable Tricep push down
20x12
30x8
50x4x16x12x10x8

Cable curl ez bar
20x12
30x8
40x10x10x8x8

Smith machine seated shoulder press
40x12
50x8x10x8x10x7

machine crunch
125x12x12x10x10

definitely was not feeling much strength today but still got it done!
 
Congrats on keeping your weight down. I bet you were sweating after that lower body work.
 
Step’s pretty low today in the office catching up on everything. 3,200

calories 1392/carbs 71g/protein 184g/fat 43g
 
Gym time 5:15Am- 6:30 am
BW-230
1RIR

leg extension
50x12
90x8
135x4x12x10x10

cable pull through
35x12
50x8
70x4x10x10x10x8

lying leg curl
50x12
95x8
130x4x10x8x6

plate calf raise
45x12
90x8
115x4x12x12x10

DB seated shrug
25x12
35x8
50x4x14x13x10

pushed pretty good on this workout, feeling really good and do feel I am gaining strength. Despite that I’m not feeding and fueling muscle growth at the moment.
 
Getting it done!
 
fasted 28 hrs, almost just extended it because was not really hungry.

Steps
9,580

calories
920

carbs
18g

protein
64g

fat
88g
 
akboom87 said:
fasted 28 hrs, almost just extended it because was not really hungry.

Steps
9,580

calories
920

carbs
18g

protein
64g

fat
88g
Click to expand...

That’s a great reason to extend the fast when fatloss is the goal, truly. You have the calories on your body and you want your body to use them, so if you feel alright and don’t care to eat yet, carrying on just makes sense.

Good work!
 
Hyde said:
“The answer is always 200 grams.”

I say that as a joke, but without knowing anything about a male lifting weights, if I have to recommend a single number as ideal without knowing their weight, muscle, dietary goals (which is a ridiculous unrealistic scenario) I would say they can accomplish almost anything eating about 200g daily. It’s overkill to sufficient for bulking for all but the most muscular individuals, and it covers cutting minimums for most decently.

The main thing is, when in a surplus you need less. When eating more carbs more frequently, you need less. And it’s not based on bodyweight, but your fat free mass. How much muscle do you need to support. You can generally use much more when dieting, assuming you’re spreading it out over a bigger period, but this is when calories are at a premium. And fasting longer negates some of the benefit of muscle preservation of higher protein intake (you won’t get as much benefit to elevated consumption all within a narrow window, like only 4-8 hours of feeding). Essentially, if you have a wide feeding window of 4-6 meals, eat protein every single time, but with intermittent fasting also eat protein every time you eat, but total daily protein can & should be lower in that scenario.

So if are 230lbs and currently 30% bodyfat, you are 161lbs lean, or 73kg. 73x1.6 & 2.2 (that range Resolve mentioned from the studies) means you can use 117-161g protein daily. If you bias towards the top of that since you are in a deficit, you can still see 200 is way overkill - if you eat 3 meals around 40-60g/meal, you will be good to go. Anything more than that is preference and should just come down to how you want to spend your daily calories.

1g/lb of total bodyweight is a gross exaggeration by the supplement industry to convince folks they need to buy protein powder to hit these exaggerated numbers.
Click to expand...
Late to comment on this but I have always presumed that the gram of protein was to lb of target lean bodyweight. So if I was aiming to weigh 200lbs then even in a dream scenario if I was 10% bodyfat you're still only looking at 180 grams of protein.
 
Hyde said:
That’s a great reason to extend the fast when fatloss is the goal, truly. You have the calories on your body and you want your body to use them, so if you feel alright and don’t care to eat yet, carrying on just makes sense.

Good work!
Click to expand...
Well just incorporating the fast yesterday dropped it down to 227 this morning. Probably carry on another 24hr today.
 
Well did not fast today I had a craving for oatmeal and just picked up some fresh local honey so had a cup of oats and milk and honey and then chicken tacos for dinner. Light on the protein today but carb intake is up.
Steps 10,300

calories 1532

carbs 160g

protein 115g

fat 66g
 
Gym time 5am - 6:25am
BW 227.2
1 RIR

DB flye flat
15x12
25x8
35x4x15x14x12

BB underhand row
65x12
85x8
115x8
135x4x12x10x10

cable rope Tricep pushdown
20x12
30x8
40x4x14x11x10

DB curl incline
15x12
25x4x11x11
20x12x10

smith machine upright row
40x12
50x8
60x4x12x10x9x8

hanging straight leg raise
X5
X5
 
Remember you need to have a couple higher cal days too to keep metabolism from just adjusting down. After about 4 low days, do a couple higher days. Not cheat days or something with double calories, but I would try 2,200-2,400 if you are around 1,500 usually lately. That’s a 50% bump.

You may need less; you don’t want a big speed bump in your weight loss, but if your body gets totally used to only 1500 calories that’s going to be a big problem before you know it.
 
Hyde said:
Remember you need to have a couple higher cal days too to keep metabolism from just adjusting down. After about 4 low days, do a couple higher days. Not cheat days or something with double calories, but I would try 2,200-2,400 if you are around 1,500 usually lately. That’s a 50% bump.

You may need less; you don’t want a big speed bump in your weight loss, but if your body gets totally used to only 1500 calories that’s going to be a big problem before you know it.
Click to expand...
That is what I’m planning to do tomorrow since it’s legs, bump up tomorrow and Wednesday, Thursday Friday normal, fast Saturday.
 
Yeah, you want at least 2 good days or 48 hours at or above maintenance to recover the metabolism some rather than let it downregulate.
 
DUDE!!! I don't know if you can see it but the weight loss is obvious from the last pictures!!! You are noticeably slimmer!

Job Well Done!!!!
 
MrKleen73 said:
DUDE!!! I don't know if you can see it but the weight loss is obvious from the last pictures!!! You are noticeably slimmer!

Job Well Done!!!!
Click to expand...
I felt like I could see a big difference in this update photo, but I didn’t say anything because I wasn’t sure if it was just in my head 😂

thanks though man!!
 
Gym time 5am - 6:30am
BW 226.8
1 RIR

leg press
135x8
225x8
315x5
415x5x8x8x8

Deadlift
95x12
135x8
190x4x8x8

seated leg curl
40x12
70x12
105x4x10x10x9

cable calf machine
60x12
80x8
105x4x12x12x12

BB bent over shrug
95x12
115x8
140x4x12x12x10

BB standing wrist curl
65x12
95x20x15x13x10
 
Historically I'd prefer to hit the deads heavy before hitting leg press as an accessory but this year I've had to "kill time" waiting for a rack or platform to open up and I've enjoyed warming things up on leg press here and there as long as I don't over fatigue stuff.
 
Dustin07 said:
Historically I'd prefer to hit the deads heavy before hitting leg press as an accessory but this year I've had to "kill time" waiting for a rack or platform to open up and I've enjoyed warming things up on leg press here and there as long as I don't over fatigue stuff.
Click to expand...
Leg Press, and DL are a great combo for lower body hypertrophy for sure, but you aren't going to beat any records on DL after working hard on the leg press. You can effectively trash the lower back, hams, and glutes with DL after pre-exhausting the quads on the leg press.
 
MrKleen73 said:
Leg Press, and DL are a great combo for lower body hypertrophy for sure, but you aren't going to beat any records on DL after working hard on the leg press. You can effectively trash the lower back, hams, and glutes with DL after pre-exhausting the quads on the leg press.
Click to expand...
It is a taxing combination for sure. It definitely surprised me how winded I was getting on them. All part of the plan to build a better me!

Bumped the calories up today and was a good day my appetite was strong today.

steps
7,320

calories
2,472

Carbs
238g

protein
212g

fat
101g

all good meals, after the gym .5 cup oats, honey, banana, shake

lunch, rice, beans, chicken

snack, shake + whole milk

dinner, steak fajita tacos with avocado, salsa, cheese, sour cream, mama lupee tortillas X 3
 
OMG those steak fajitas sound so good. Heck everything sounds good right now, but then unfortunately isn't with these lingering symptoms. EH... Looks like a great day on your macros!
 
MrKleen73 said:
OMG those steak fajitas sound so good. Heck everything sounds good right now, but then unfortunately isn't with these lingering symptoms. EH... Looks like a great day on your macros!
Click to expand...
They where good I marinated them for 2 days so nice and tender!
 
Mr. Steady and consistent, that is how you get things done!
 
Gym time 5 am - 6:30 am
Bw-229.2
RIR 0

bench
95x12
135x8
155x4x9x8x5x5

lat pull down
55x12
85x8
125x4x9x7x7x6

Cable Tricep bar push down
30x12
50x17x13x11x8

cable ez bar biceps
20x12
40x12x11x9x9x9

db seated shoulder press
20x12
35x8
45x4x8x8x7x6

Machine crunch
125x14x12x12x10

was odd with the 2 days higher cals+carbs I was anticipating a different workout.
Everything felt super heavy and hitting the wall way earlier than I anticipated.
Still got a good workout in and definitely worked over the muscles well, just wasnt happy with my performance.
 
How many weeks into your current meso are you?
 
Week 3 first day today,
MrKleen73 said:
How many weeks into your current meso are you?
Click to expand...
week 3 day 1 (I started on a Thursday)

but I had a 4 or 5 days off middle of week 2 when we went to Kansas. After listening to DR Mike podcast this morning sounds like I should have restarted the week I left off on.

so not sure maybe just a off day. I’ll see how tomorrow goes because I was considering not doing a de load on week four and doing another week of 1 RIR.
 
akboom87 said:
Week 3 first day today,

week 3 day 1 (I started on a Thursday)

but I had a 4 or 5 days off middle of week 2 when we went to Kansas. After listening to DR Mike podcast this morning sounds like I should have restarted the week I left off on.

so not sure maybe just a off day. I’ll see how tomorrow goes because I was considering not doing a de load on week four and doing another week of 1 RIR.
Click to expand...
Yeah, see how tomorrow goes, if you ate well and are hydrated and still have an issue hitting your numbers then a deload is probably in the books unless you realize you are coming down with something.

By the way what podcast were you listening too of his this morning?
 
MrKleen73 said:
Yeah, see how tomorrow goes, if you ate well and are hydrated and still have an issue hitting your numbers then a deload is probably in the books unless you realize you are coming down with something.

By the way what podcast were you listening too of his this morning?
Click to expand...
The RP strength podcast, episode “should you train while sick?” From September 4th. I can’t seem to see where they call out what episode it is, maybe they don’t number them.
 
akboom87 said:
The RP strength podcast, episode “should you train while sick?” From September 4th. I can’t seem to see where they call out what episode it is, maybe they don’t number them.
Click to expand...
Oh great, I will go check it out. Sounds like something still a little relevant to my situation with the leftover covid yuck plaguing me.
 
MrKleen73 said:
Oh great, I will go check it out. Sounds like something still a little relevant to my situation with the leftover covid yuck plaguing me.
Click to expand...
Yeah that’s what I thought when I clicked the episode lol. He also has a new one about training with injuries that might be interesting.
 
akboom87 said:
Yeah that’s what I thought when I clicked the episode lol. He also has a new one about training with injuries that might be interesting.
Click to expand...
Oh, okay now that one I need to go see. Is this actual podcast or youtube podcast?
 
Lacking in steps today I spent most of the day driving.

steps
4,200

calories
1618

carbs
168g

protein
158g

fat
54g

I think the calories might be off some dinner was a little tricky but it could be 100-200 more 🤷🏻‍♂️
 
Gym time 5am- 6:30am
BW 228.6
0 RIR

leg extension
50x12
90x12
140x4x12x12x10

cable pull through
35x12
45x8
75x4x10x10x8x8

Lying leg curl
50x12
95x8
135x4x6x6x5

plate calf machine
45x12
90x8
105x12x12x12

DB shrug seated
30x12
40x8
50x4x15x14x11

plate neck curl
10x14x10x8

cable wrist curl
30x12
40x8
55x24x20x16x14

The only thing I missed my target reps on was lying leg curl. I feel like I’m getting the hang of RIR a lot better as this meso has been great on 0RIR day it’s almost spot on.

my quads are looking the best they ever have the leg extension just felt amazing today.

also with doing cable pull throughs and deadlifts back in rotation, nothing crazy but enough, my lower back is feeling the best it has in years.
 
Nice, lots of positive things in that post.
 
MrKleen73 said:
Nice, lots of positive things in that post.
Click to expand...
I have to much else going on between work, wife is going back to school to obtain her Bachelor’s degree in project management. (Very proud of her for that because it’s a commitment and liable to be able to land a pretty decent remote PM job at the end.)

What I was getting at I enjoy going to the gym! I also try to be very positive as well even in not so positive situations lol.


Hyde said:
Sounds like you are reaping what you’ve been sowing!
Click to expand...
Getting there! I can say that for me personally the RP hyper trophy app has been a game changer. Along with all of Dr Mikes videos and podcasts.
 
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