Dentist Lifts

Had a dentist appointment today.

That, coupled with my ride leaving in the afternoon rather than in the morning (not angry about this, I made great use of the extra sleep) cut down my lifts to two moves in less than an hour.

Workout B for Tuesday, August 10, 2010

Weight: 171lbs.
Body Fat: 18.1% (about 31lbs.)

Start: 1:25PM
Finish: 2:08PM

Deadlift

1. 135lbs x 5 (Right hand over)
2. 140 x 3 (right over)
3. 160 x 2 (left over)
4. 200 x 3 (right over) ~ increase
5. 170 x 4 (left over) ~ increase

• Next time I’ll do deadlifts with one grip straight through the warm-ups, then alternate it for the working sets.
• I need to balance better. I think I put too much weight on my right leg.
• Feeling it more in my lats now. Kinda nice.

Lateral Raise

1. 35lbs x 5
2. 55 x 3
3. 75 x 2
4. 100 x 3 (stay)
5. 90 x 3 (stay)

Tomorrow I’m going to do a 24-hour fast. I’ve been ping-ponging in my head between doing Eat Stop Eat and LeanGains and I’ve decided to just do both. I have my designated feeding periods (3-11PM), but I’ll have that be at maintenance and derive my caloric deficit from twice-weekly daily fasts.

EDIT: I forgot to mention, this was the first workout that was preceded by a scoop of Purple Wraath in water. Dear god. If this is some of the better tasting BCAAs out there… and it smells pretty righteous too. Leaving it in my closet until I need it. Totally stank up my cereal cabinet for a few days there…

Popularity: 53% [?]

Not Pylo-Ready (P4C6B)

Workout B for Saturday, July 24, 2010

Start: 9:05AM

Deadlift

1. 135lbs x 5 ~ hg
2. 140 x 3 ~ L/R
3. 180 x 2 (mis-loaded, wanted to do 160 here) ~ R/L
4. 200 x 3 ~ R/L

Today is the first day I really felt like I got the form nailed on deadlifts. I watched the Starting Strength instructional DVD and, wow. Highly recommended.

Lateral Raise Machine

1. 50lbs x 5
2. 70 x 3
3. 90 x 2
4. 100 x 1

Lost a rep. Shit.

Pulldown

1. 65 x 5

I’m cutting pulldowns from B workouts. I don’t want to do two pulls anymore.

Crunch

1. 45lbs x 5
2. 65 x 3
3. 85 x 2
4. 95 x 3

Went rather well.

DB Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 1
4. 15 x 8

Going to try increasing this.

Wrist Curl

1. 10lbs x 5
2. 15 x 3
3. 20 x 2
4. 25 x 8

Hurt. Going to keep it here.

Weight: 169lbs.
Body Fat %: 18.8% (Had a rack of ribs for dinner that didn’t finish digesting, along with some cottage cheese, etc….)

Finish: 11:05AM

Aside from watching the DVD, I also read the Vertical Jump Training Bible by Kelly Baggett. I wanted to start incorporating beginner-level plyometric drills but after doing 2 x 50 ankle hops I was spend. I kept toppling over doing the 4-star drill.

I’m going to start the plyo work this week, since I don’t think I’ll be getting to the gym.

Popularity: 84% [?]

Standard Strength

Much like I did here, I’m going to post what my poundages are for some lifts.

These are the lifts I’m going to struggle to maintain as I diet down. I will not be increasing weight much, if at all, until next year. Most likely.

Workout A

• Bench Press: 110lbs x 2 reps
• Incline Bench: 95lbs x 5 reps
  • Drop set: 85lbs x 8 reps
• Close-grip Bench: 80lbs x 5 reps
  • Drop set: 70lbs x 8 reps

Workout B

• Deadlift: 200lbs x 2 reps
  • Drop set: 165lbs x 4 reps
• Lateral Raise Machine: 95lbs x 3 reps
  • Drop set: 85lbs x 4 reps
• Pulldown: 130lbs x 3 reps
  • 115lbs x 6 reps

I’m probably going to still do Chins (assisted) on A days, but they won’t be a part of the central workout whose numbers I want to maintain. It’s almost a push/pull routine!

Probably going to fill this in with more goal-talk at some point, but I wanted to post up my numbers for my own reference. It’s surprising how useful this blog is when I have a phone with internet access.

God, I am so weak.

Popularity: 96% [?]

Hey Deady (P4C5B)

Man. I think this workout was the nearest to my 1RM in good form on deadlifts. I’m STILL feeling it, three days later. Tomorrow’s another workout, though, so I gotta stick this one up.

I’m simplifying the workout to A and B days only, essentially just alternating push/pull days.

Workout for Friday, July 16, 2010

Deadlift

1. 135lbs x 5 left / right
2. 140 x 3 left / right
3. 160 x 2 right / left
4. 200 x 2 left / right ~ STAY
5. 165 x 4 right / left ~ INCREASE

The first time I attempted 200 this workout it didn’t budge. I think I was just scared of it though. I got pissed off at my inability to lift, grit my teeth, and pulled. I set up for a third rep and got light-headed, so I stopped. I’m happy being only one rep away from bumping the top set again. It’s a good compromise between getting exactly what I want and utter failure.

I don’t remember how that drop set wound up so much lighter than it should really be. Ah well. Up it goes!

It took my forty-five minutes to get through this lift alone. I took as much rest as I needed, which turned out to be a lot.

Lateral Raise Machine

1. 35lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 3 ~ INCREASE
5. 85 x 4 ~ INCREASE

These two lifts have a 3-5 rep range top set, once I hit three reps the weight gets bumped.

Leg Curl

I did one set of 30lbs for 5 reps, and one set of 45 with 3 reps, and decided that direct leg work is not only redundant but painful after deadlifting and I’m not at all interested.

Pulldown

1. 50lbs x 5
2. 75 x 3
3. 100 x 2
4. 130 x 3 ~ STAY
5. 115 x 6 ~ INCREASE

Top set is the same rep range, but because I’m going to work lats (the real ones) every workout, the frequency is greater, and I’m only going to add weight when I hit the top of the range.

These three exercises mark the composition of the formal workout. Movements after this aren’t really expected to be repeated on a consistent basis.

Crunch

1. 45lbs x 5
2. 50 x 3
3. 70 x 2
4. 90 x 5 – INCREASE

Not doing a drop set here. Just want to strengthen my core in opposition to the deadlift working my lower back.

Dumbbell Bicep Curl

1. 8lbs x 5
2. 10 x 3
3. 15 x 2
4. 20 x nope
5. 15 x 7 – STAY

Biceps are going to have to be ranged at 5-8. Failure is not an option here, my biceps would probably just pop out of my arms and run away. If I work them, I’ll work this slightly higher range.

Wrist Curl

1. 5lbs x 5
2. 10 x 5
3. 15 x 5
4. 20 x 5
5. 25 x 5 (only barely managed this)
6. 20 x 8 ~ INCREASE!

5-8 on the forearm work too. These suckers need to grow a little!

I tried to do a set of 5 with 5lbs on a reverse wrist curl, but my arms were spent and I couldn’t ramp up the weight any.

Workout span: 9AM – 11:40AM

Weight: 171lbs.
Body Fat Percentage: 17.2%

Fat Weight: 29.241lbs
Lean Body Mass: 141.759lbs

Very slightly surprised by the gain in lean mass. Not expecting it to stick around, but after watching non-essential weight creep up and LBM sticking around 140, this was pretty nice.

Fast was initiated a little later than I would have liked (midnight), and broken a bit too soon (noon.) I ate quite a bit this day. A decently-sized post-workout meal from Panda Express (note to self: Kung Pao Chicken is fucking AWFUL and you will WAIT for a double-serving of Mandarin Chicken…) Then had a massive(ly awesome) dinner at my aunt’s following that.

I’ve been faithfully cramming at least a cup of cottage cheese down my throat every day as well, so far.

I have another workout coming on Monday and I’ll reflect on my so-far in that post.

Popularity: 84% [?]

Lats Are Like Your Back (P3C4P1)

Really, all I remember from yesterday that I didn’t note down was the “I’m such an exercise geek” broski next to me when I was working delts.

Bro1: Nah man I don’t do direct ab shit, that’s all about fat loss y’know?
(I’m quiet.)
Bro2: Yeah I guess, but once the fat’s gone there has to be something under it to show off right?
(I nod to myself, I might have smiled but my shoulders were screaming.)
Bro1: I’ve been cuttin’ up for a while. I’mma hit some lats in a minute next to mah man here. My arms’ been leaning up real nice.
(Do what? Whose man? He sits in the lateral raise machine next to me and pounds out a set, lots of reps. I’m moderate reps so, even though he started his set before me, I still finish sooner.)
Bro1: Damn man, you liftin’ pretty light huh?
Me: (I actually didn’t say anything, but I mistakenly managed to acknowledge him.)
Bro1: You trying to build up your lats?
Me: Not at the moment.
Bro1: What are you doing then?
Me: My… shoulders.
Bro1: You should lift more if you wanna build ‘em up.
Me: (I look over at his stack. He really did a lot of reps. I didn’t count him, but he wasn’t lifting anywhere near as much as me. I still ask.) How much do you lift?
Bro1: Every day. (err’day?)
Me: I don’t see you here every day.
Bro1: That’s cuz you ain’t here every day.
Me: …Yet you are?
Bro1: Yeup.
Me: Do you work your lats every day?
Bro1: Sometimes.
(Head explodes.)
Me: You do rows or chins?
Bro1: For my lats or my back?
Me: Silly question, where are your lats?
Bro1: (he taps his shoulder)
Me: Oh.
Bro1: They compound exercises (ezzrsizes?) though. Hits my back and my lats. AND MY ABS. (Bro2 flips him off.)
Me: They… sure do…
Bro1: I’m kinda an exercise geek, you know?
Me: Oh, I know man. I got you. I also got a set, hang on.

Conversation doesn’t resume as I make my way through the drop sets. I fortunately don’t have to explain the concept to him.

Power Workout for July 9, 2010

These are all straight sets. I have tiiiime~

Romanian Deadlift

1. 75lbs x 5 (hook grip)
2. 110 x 3 (hg)

Deadlift

1. 145lbs x 2 (hook grip is slipping now)
2. 185 x 3 (right / left) ~ Increasing.
3. 165 x 2 (left / right) ~ Questioned my form on the top set but the red flag didn’t shoot up until this set. Staying this weight.

I think I might eliminate RDL and do solely DL. I need more practice, and I’ll put more warm-up sets in if I have to in order to get that.

Incline Bench

1. 45lbs x 5
2. 55 x 3
3. 75 x 2
4. 95 x 3 ~ increase
5. 85 x 4 ~ increase
6. 75 x 6 ~ increase
7. 65 x 8 ~ increase

The range for the top set is 3-5, adding one rep to the range each drop set at least. This exercise went surprisingly well.

Lateral Raise

1. 55lbs x 3
2. 75 x 2
3. 95 x 2 ~ stay
4. 85 x 3 ~ stay (I almost forgot that Always was playing during this set. I make a note of it whenever I get HARMONY’d or RickRoll’d….)
5. 75 x 5 ~ increase
6. 65 x 7 ~ increase

I just don’t have it in me to do pulldowns after deadlifts on the same day, I guess. So I skipped working my lats.

Or did I?

Pushdown

1. 32.5lbs x 3
2. 42.5 x 2
3. 52.5 x 2 ~ stay. I’m officially past halfway to pushing the entire stack, haha!
4. 42.5 x 7 ~ stay.

I almost was going to increase the drop set, but then I realized that the range for the triceps-isolation work is 5-7 not 3-5. Which means the top of the drop set is 6-8. One more rep!

I decided on this exercise that if the drop-10% is not exactly 5lbs or less, I won’t round it to 5lbs. I’ll round it to the next highest increment and try to make it to the top of the rep range first.

Dumbbell Curl

1. 5lbs x 5
2. 10 x 5
3. 15 x 5
4. 20 x 1
5. 15 x 5

I wanted to have a fifth movement in for the workout but I didn’t know what to do. I did a 5 rep ceiling and just went along to see where I’d end up. Turns out I have really weak biceps. Who knew? Well, I guess that’s a good sign for my lats, I know my arms aren’t pulling THAT MUCH weight, hahaha…

Oh well.

I just felt really nauseated about the prospect of doing chins (I really pull my abs in hard when I do them) so hopefully on my next carb load I’ll have enough time to digest more of the food before the power workout. It’ll be at least a 24-hour refeed this week.

I don’t really know if I want to do creatine for all my loads now or not. It seemed to have really help me put water in the right places in such a short span. I remember reading that one day of creatine loading is like two days of carb loading, which convinced me to try it given my time limitation. I might try this next refeed without, though, just to see if I have similar results with two-day-carb vs. one-day-carb-with-creatine.

Weight: 169lbs
BF%: 16.6%

I thought it was pretty amusing that the bodyfat % was largely unchanged despite the fact that weight went up so much. Goes to show the accuracy of bio-impedance. I’ll use it as indicative of a successful carb load.

Popularity: 55% [?]

GANKUTSUOU (P2C3B1)

Going to Lynyrd Skynyrd today.

Here’s yesterday’s workout.

My legs are very, very sore, even though I skipped the direct ham/quad lifts. I didn’t over-use my back in deadlifts today, finally, so it’s only barely feeling it. I think sprinting after a bus to get to Jeanette’s house fully failed my legs.

Workout B1 for Monday, June 28, 2010

RDL

1. 65lbs x 5
2. 100 x 3

Hook-grip for both.

Deadlift

1. 135lbs x 2 (hook-grip)
2. 170 x 3 (left / right grip)
3. 150 x 3 (right / left grip)

Increasing by 10lbs next workout.

Lateral Raise Machine

1. 35lbs x 5
2. 55 x 3
3. 70 x 2
4. 90 x 2

I was just GASSED by the time I got to my work set here. Side-effect of proper deadlifting, or just not resting enough because of time crunch. Dunno. This usually comes after the legwork of curls and extensions, so possibly that as well.

Asschins – Bodyweight 167lbs

1. 42lbs x 5
2. 72 x 3
3. 92 x 2
4. 120 x 3

Preworkout Weight: 165.5lbs

Body Fat Percentage: 15.7% (does anyone just want to buy me a caliper or something? FML.)

9:15A-10:10A ~ Then entirely too much time shaving in the shower. Yep.

Good day, though. I hate leg curls anyway.

Gankutsuou is a fun show, also :D

Popularity: 12% [?]

Pretty Fast (P1C1WB1)

Yeah, I settled on the silly notation.

I spent most of the day extremely pissed off because I was without a ride to the gym. Typically, when my mom goes to work, I go with because my gym is literally across the street from where she works. I had taken my now-typical preworkout power nap… and she left without me. It wasn’t a matter of fatigue, though. While I did sleep two hours past when I was supposed to be awake, I was ready to workout when I laid down. There was certainly no lack of motivation… just a lack of communication.

Anyway, she made up for it (kinda) by taking me to the gym an hour and a half before close.

This meant two things:

1. I hadn’t eaten since roughly 7AM by the time I got to the gym. I don’t know how long I have to go without eating to become fasted (makes me want to re-read Eat Stop Eat, though) but it’s been at least 12 hours since my last meal. (Had I been there on time, this meal would have been just about three hours prior to workout.)
2. I didn’t get to enjoy gratuitous amounts of rest between sets. In this whole workout, I essentially skipped rest for warm-ups (taking only time to change the weight or catch my breath) and only took a full 5 minutes of rest in preparation for deadlifts. I lingered a bit on the last warm-up and work set of pulldowns, just because I wasn’t in any danger of missing a lift due to closure. (Just gimme one more set, bro!) That also turned out to be, as expected, the hardest lift, and the only one I didn’t meet my rep goal for.

Workout B1 for Friday, May 27, 2010

Romanian Deadlift

1. 60lbs x 5
2. 90 x 3
3. 120 x 2

Deadlift (overhand grip)

1. 150lbs x 3
2. 150 x 3 (If one thing made me happy this workout, it was this.)

This exercise took me 33 minutes (remember that I use RDL as warm-up for DL.)

Lateral Raise Machine

1. 35lbs x 5
2. 50 x 3
3. 70 x 2
4. 85 x 6 (Had to really grit my teeth and push for the last couple reps.)

This exercise took 8 minutes.

Leg Curl

1. 25lbs. x 5
2. 40 x 3
3. 50 x 2
4. 65 x 10

8 minutes again.

Leg Extension

1. 30lbs x 5
2. 45 x 3
3. 60 x 2
4. 75 x 10

10 minutes.

Pulldown

1. 45lbs x 5
2. 65 x 3
3. 85 x 2
4. 110 x 7 (FFFFFFFFFFFFFFFFFF)

Missed a rep. 16 minutes for this exercise. I zoned out before the third set. Wasn’t TIRED, just had trouble SEEING THINGS.

Nevertheless, I’m going to increase all lifts for next B1. I had no reason to miss that 8th rep and I was very close, but very close doesn’t count.

Workout Time: 75 minutes (budgeted for 90, so I was happy with this)

Body Weight: 164.5lbs
Body Fat Percentage: Didn’t have time.

Condition: B-. Smoldering, smoldering rage.

Timing of Stuff
7AM – Last meal. PB&J sammich (and a peanut butter one on one slice), some organic corn chips and salsa.
12:40PM – EC1
5:20PM – EC2
7:50PM – EC3
8:27PM – Workout
10:30PM – 2 scoops EAS Premium Protein (in water)
11:45PM – 2 scoops EAS Premium Protein (in water)

I just really do not feel like stuffing myself full of carbs… yet.

Popularity: 4% [?]

Thanksgoal

I’m setting a goal for Thanksgiving.

I was mulling over my dieting strategy throughout my fast today, trying to decide at what point in my strength-gain quest I should chase after fat loss once again. It got annoyingly abstract as I do not really know what to expect as far as strength gains. I said, initially, that when I could do eight bodyweight chin-ups, then I would be strong enough to consider strength-retention a worthwhile effort while dieting. I’m not that strong now, why bother maintaining strength if I can regain what I’ve got in four weeks anyway?

So I stopped for a moment and decided to look at the “after this, then that” part, then-that-being fat loss. It was my decision that I would initiate the resumption of the fat loss goal by introducing a slight, 10% deficit, while building my present lifts not to a greater weight, but simply to the ceiling of the rep range (or maybe one more) of the present weight. If I lost strength on lifts much to the point of hitting the floor of the range or necessitating less weight used, I’d do a refeed and hope I wouldn’t miss a lift on the next workout in the cycle. Two missed lifts would immediately result in a diet break (it’s possible to lose reps for lack of focus, which is common for me on a deficit, so I would allow myself a small margin for this type of error.)

I determined that I’d pick a key lift for each workout (except B2) to monitor, just to keep sane. Less than 2 x 6 on Bench for A1, less than 2 x 3 on Deadlift for B1, and Chins (I presently cannot even do any, and I was planning to build up to at least eight before cutting, but the floor would be 1 x 6.)

But then I looked at how much weight I have to lose right now.

My body weight ceiling is 170lbs. At last check I was 169 (165.5lbs after sauna) and that’s dangerously close to where I don’t want to be. I could foresee a lot of “mini-fix” weeks to drop a pound in the likely event of lean gains. That’s a lot of back-and-forth and, ultimately, probably good for composition-revision purposes… but not that predictable and thusly not that interesting to me.

So I decided to look at how much I have to lose. It will have to be revised somewhat on Monday, as today (Friday) I’m fasting, and the weekend will be decidedly low-carb and may result in below-maintenance eating as well. Will I lose fat? Probably not. But I’m going to try and get as dry a weight measure post-workout (that means sauna) to truly understand where I’m starting from. However, I’m in a fast-induced-frenzy of productivity and so I’m planning it out with what I’ve got.

May 18th: 169lbs. @ 17%; 28.73lbs. fat, 140.27lbs. lean.

I decided on phase-length of dieting on two points: the fact that I don’t trust myself to last through six weeks of dieting as I get leaner, and Independence Day overlap. Fireworks Day isn’t a huge holiday in casual-binge world, but it is a day that I’d be comfortable feasting on if the opportunity arises. I’d rather not risk a nervous breakdown weighing risk vs. reward and just eat some goddamn barbecue.

Phases are thusly: four weeks of dieting, two weeks of eating at (new) maintenance. With 26 weeks to play with (May 24 – November 24) I am going to shoot for 14lbs. of fat loss. While this initially sounds like 14lbs. / 26 weeks (and so about a half a pound a week), it is important to note that there are only 18 weeks of specific dieting. That brings me to about 0.78lbs. per week of dieting, not accounting for any kickass magical losses during my diet breaks.

Lifting goals will slow, of course. I’m going to remain with my benchmark idea stated earlier, in that I won’t worry so much if I CANNOT INCREASE weight, but I will be concerned if I lose reps.

A1 Bench Press: 2 x 6 @ 80lbs.
B1 Deadlift: 2 x 3 @ 135lbs.
Any workout except B2, Pulldown: 1 x 6 @ 105lbs.

However, that being the GOAL isn’t going to be my marker for diet FAILURE. For me there are three levels: GREAT SUCCESS (getting or surpassing what I want), SUCCESS (doing well), and FAIL (fucking up.)

GREAT SUCCESS, as I’ve just delineated, will be 14+lbs. of fat loss with no strength loss.

SUCCESS, however, is a bit less. Striking a balance between losing weight and not feeling like a subhuman puddle usually means about a half a pound of weight loss per week. Therefore, success will be set at a minimum of 9lbs. of fat loss. Strength loss on bench is acceptable, but not on anything else.

FAIL is anything less than that and/or becoming an even weaker pathetic bitch. Or gaining fat, which I guess is EPIC FAIL, but I don’t really consider my options for failure in great detail anyhow. I prefer spending my time on success.

According to that, my end stats should look something like:

GREAT SUCCESS: 155lbs. @ 9.5% fat

SUCCESS: 160lbs. @ 12.3% fat

FAIL: gross.

I’ll express my specific dieting APPROACH in another post. This is just to outline the goal and time frame.

Popularity: 4% [?]

Berkhan Workout B1

Q: Why did Bruce Lee do wrist curls?
A: It was a Good Morning.

Hah hah. That never gets old.

So today was THE deadlift day of the program. I aspired to a measly 135lbs. because the 45lbs. plates are the standardized height for a plain-ol’ deadlift. I logicalled to myself that at LEAST the work sets ought to be for-serious deadlifts, so if I could manage THAT, then this workout would be labeled a success for me.

Workout for May 1, 2010

Romanian Deadlift

1. 45lbs x 5
2. 55 x 5
3. 80 x 3
4. 100 x 2

RDLs for warm-up, you see.

Deadlift

1. 135lbs x 3
2. 135lbs x 3

I’m only working these to sets of three. Probably could have done more: no reason to.

Lateral Raise

1. 30lbs. x 5
2. 50 x 3
3. 60 x 2
4. 80 x 8

Perfect. Set to increase linearly.

Leg Curl

1. 20lbs x 10
2. 30 x 10
3. 40 x 10
4. 45 x 10
5. 50 x 10
6. 55 x 10

I was just testing for 10RM here, so this went perfectly as well. I felt COOKED after that last set though, I walked around a bit and got a few slurps of water before I moved on. I took really long rests for this exercise, too. I’ve not done these since my first days (around the time I was doing pushdowns regularly, actually) not really enjoying the feel of lying down to work hamstrings. However, the seat leg curl feels like I’m working WITH gravity instead of AGAINST it, and the poundages seem less intense/real.

This shit is not about to get less real.

Leg Extension

1. 30lbs. x 10
2. 40 x 10
3. 60 x 10
4. 65 x 10

I went through these a little quicker because I just know my quads are stronger than my hams, so I made slightly more-drastic increases than I did on Leg Curls, which were essentially blind, by-feel increases. These were by-feel too, but… I don’t know how to explain it. I just KNEW I could handle more than my leg curl poundages with my quads when I loaded 40 and it was just SO MUCH EASIER than 40 on leg curl.

Pulldown

1. 45lbs x 5
2. 45 x 5
3. 50 x 5
4. 70 x 3
5. 90 x 2
6. 105 x 8

Super-win. Great form, just felt great to do. I love pulldowns. All things considered, they’re probably my favorite exercise now, and I’m really happy that they’re so common in this program.

Body Weight: 163lbs.
Body Fat Percentage: 16.4%

Condition: C.

I was restless most of the night. Did too much writing and had too much on my mind. Was a bit groggy going into the workout, even after my pre-workout ephedrine/caffeine.

My weight actually made me extremely happy. I’ve been recording amounts-of-what I’ve been eating, but not calories or the like. I just ate ‘until satisfaction’ and I think one fasting partial-day or so. I’ve essentially maintained my body weight with 0.1% difference in body fat. So I’ve gone back and tallied everything.

I totaled 11906kcal for the four days prior this day of training. Averaged out, that’s 2976kcal MAINTENANCE.

My ‘maintenance multiplier’ is then 18.

I rounded stuff down to account for shit like activity and my obstinate fat-loss goal. Slower weight loss means a great percentage of it is from fat, right? So yeah. Super slow…

Popularity: 7% [?]

The Daily Plate

[Warning: The below is one of those STATEMENT type posts. I try to only write posts for things that I HAVE ALREADY DONE rather than WISHAN, AN HOPEN. This post is an example of the latter/fail.]

I made this for deviantArt when I was a teenager.

You know, it’s really time to stop fucking around.

My diet is crap.

I’m so carb-loaded right now it hurts. Seriously. Nevermind the disgusting bloated look that comes from moderate constipation and carb-load powers combined. My muscles themselves feel overstuffed.

I might managed to knock out a set of chins at LBM tomorrow, lol.

I really want to do a depletion workout tomorrow to prep for tat-support tomorrow (hangings with the gal frand y’know.) But I’m also fuck-awesomely strong right now and I’d like to abuse it before I get into some kind of protein-sparing modified fast of insanity.

Which I full intend to do, starting Thursday, just in case she decides to make a pizza while I’m over. That happened last time. I feel like such a douchebag refusing to eat free pizza, so, JUST IN CASE, I’m saving the crash diet for Thursday.

What I’m probably going to do is the strength workout, rest a bit, depletion workout with lessened/eliminated volume on the body parts already hit.

WHICH REMINDS ME: I’m dropping deadlifts.

Yeah that’s right. I said it. (Please kill me.)

I just know that as soon as I deplete I’m going to be weaker than all hell and I just will not have the form necessary to feel good about myself deadlifting. Wavering deadlift performance has been the single most destructive factor to my dieting efforts, I’m sad to report. It’s my favorite life, but I just cannot be risking my back (literally) deciding between dieting and RAWR. RAWR always wins, but it’s not getting me any closer to my goals other than keeping my posture sexy.

My back is still a little sore from fucking up that ONE REP not too long ago. I was sick, granted, but that’s pretty much how glycogen depletion feels to me. Fucking sick.

Starting today, though, I’m back to legitimately recording my intake. I’ve been writing it down on paper for a long time since I’ve abandoned Windows (and by extension, FitDay) but I’ve not been tracking numbers and is really just a testament to how lax I can really be. I KNOW I’ve been eating to much, no foggy iffy memory about it. I’m fucking up, I’m not losing fat, and I’m only marginally stronger. This amounts to FAIL.

So I’ve signed up at the daily plate.

Today I don’t really care. I’m keeping myself loaded so tomorrow I can put up the biggest numbers on my three most important lifts to me (Pulldown, Incline Press, Lateral Raise) and then keep them there as I lose my artificial benefit. As much as I love carbs, this bloat is disgusting. I feel like a panda. I’m 165-170lbs. right now and I’m really hoping that a lot of that is water weight.

But I’m not retarded, either.

So I’m going to spend two days making sure I can get my calories in order, and then from Thursday on begin stripping carbs. Quicker the better, but I’m hoping by Monday of next week to be on a PSMF cycle and jogging my way to some relief from pandabelly.

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