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Coconut oil, avacado and nuts are my main sources of fat outside of eggs.

i think id reflexically avoid nuts because i dont know about exact calories and they're kinda dense, but i guess that's more paletable when you're trying to get more fats. Same for avacado. I've cooled on coconut oil after reading an article saying it's the most high in cholesterol, the article recommended olive oil or something else.

http://www.smh.com.au/lifestyle/health-and-wellbeing/nutrition/coco-nuts-the-argument-against-coconut-oil-has-gone-too-far-20170712-gx9p02.html

had the idea to try stirfrys .. hmm

Phenom yea i dont like that low carb propaganda. Im open to eating more fat but the proponents go full retard and recommend 3 slices of bacon and 3 eggs as healthy and i just nope out. having said that, i cud prob benefit from more fat not so much less carb. idk?

BW: 84.3kg
Activity: 8000 (good!)
Misc:
Diet Compliance: yes 4/84

Going to give EOD training another shot. Will explain why later. Training tonight.

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BS 6x70, 3x90
BP 6x50, 6x70, 6x60
Jumps (some depth jumps some Max effort RVJs).

Notes:
ive put up my best jump on insta. estimate it around 35" but welcome criticism on the accuracy of that estimate. I dont want to get excited tho, cos a)im not able to replicate this with a LR plant and b)kinda out of shape for jumping/bball jumping at a not-lean 87kg. Will keep working at it and see if i can get it to a touch below the the wrist which should be high 30s and 2-3" below the wrist will be 40".

Ive doubled my vitamin D intake now and I think i'll stick to that until the end of winter. I dont eat enough dietary fat i think, my daily intake is around 40-50g a day. Will try eat 4 eggs a day, that will take it up to 20g of dietary fat from egg. Need more perhaps but maybe from a different source. Olive oil? I already use it for cooking eggs. But not like im gna do olive oil shots so idk how to 'eat' more of it. Another change ive made as of today is to stop using handwash. I became somewhat of a hygiene freak a few years ago and i think it may have affected my T levels. Will use a bar of soap even tho it's messier and not as convenient. I have the bases covered for micronutrients already so there isn't much to change on that front. Sleep/ Stress though could improve. Finallly activity levels need to go up, think 6000-8000 units a day minimum and 8000-10,000 on training days. Training every other day also. Maybe even look at 2-a-day training sessions again. i actually found that helped my squat when i tried in may. Any other ideas?

BW: 83.8kg
Activity:
Misc:
Diet Compliance:

Back feels okay today. On that road to recovery!

the cure for me, regarding physique, has always been "big legs". If my legs are big, I seem to not care about what's going on with my upper body.. big legs also imply i'm more powerful etc. so it's almost like a primal switch you can flip in your brain.

Interesting! My thighs (and hams/glutes) are my biggest muscles but if in a gym im prob wearing shorts and compression tights and all i will see is my proportionally skinny calves and tiny VMOS lol. Calves and VMOs really need to come up for me. I think if I was leaner i'd look bigger too the way you describe below:

I took several physique selfies when I was dunking, being lean felt good but, knowing my legs were disproportionally big felt even better. I didn't take any physique selfies when I was running... got skinny all over, didn't enjoy it (physique-wise) that much.

Yah theres a sweet spot to aesthetics i think. IF i get my bodyweight up to 95kg i'll look bigger cos i will be bigger but obviously a lot fatter but in clothes you still look huge. Conversely being lean even if you're really light you look bigger because the muscles having definition give the illusion of size.

high rep moderate intensity squatting makes legs big real quick.. plus it's a lighter load on the spine which is cool.. just can't let form break down obviously.

holy shit i think we're on the same page about this, im just not build for heavy squatting. But volume can get me stronger and bigger and that might be the way to go long term. To be honest, even powerlifters etc taper off volume to recover before attempting maxes whereas I think i didnt do that b/c i was autoregging which works fine until it doesn't and you get broken by lifts that should not have tasked you so much.

regardless, some occasional bodybuilding style sessions where you try and pump everything up to the max isn't a bad thing.. it's actually pretty fun and might help.. trick: only look in the mirror after that session..

mirrors everywhere at the gym hard to avoid them. I actually get phsyched out when i use bigger dumbells like 30kg ones cos the image in the mirror looks comically skinny holding those in my hands i just get deflated before the set. but thats ok i shud just work with volume and not covet heavier and heavier, esp when dbs go up by 2.5kg and 5kg from last week and i shud really be mastering a given weight before going up

i loook soo skinny in the gym mirrors its deflating lol. really makes me wanna get my bodyweight up to 95kg. Hmm. If only i wasn't fat id go for it :/

BW: 84.8kg
Activity:
Misc: woke up painfree for the first time
Diet Compliance: 2/84

Gna go put up some jumpers today, ive been missing the court. Rest day though.

Added a daily 'Dietary compliance' field to my daily log template. My current goal is 12 weeks (84 days) unbroken while focusing on upperbody. So long as I eat clean i shud be able to make some progress for the first time focusing on bench/ohp/chinup/curls/dips/etc for a good block of 12 weeks.