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I didn't get to the gym this morning, the test took a lot longer than I thought.  It was only 75 questions but I had to read over police reports and try to summarize them the best way n all that crap took forever.  It went fine though, confident in a 85 or higher I hope.

I want to take a week to try out Layne Nortons program just to see how it is, if I dont like it this week then I will go back to my normal routine next week. 

Diet wise, protein shake this morning with 2 packets of oatmeal and some chicken and chicken wings lol ik ik but ill still make my calories.

Starting weight is lower today than normal even with a protein shake in me
So basically what I've found out so far is that I knew I should've been eating about 3500 calories all this time but didn't want to because it's like the whole "a pound of fat is 3500 calories" statement turns into a scare tactic so I was always hesitant about going that high even though I know I should have.  This time around I was iffy on whether or not I should start that high and well I'm glad I did because starting in the 2000s all the times before this I believe ruined my metabolism.

I also decided that 13 weeks out from a show I decide to do I might try out Layne Nortons powerlifting program, looks promising but theres a lot of rest and high volume for the exercises you do.  Monday is squat bench and deadlift and nothing else so i think the lack of exercises will hurt the volume and I'd rather be at a lower weight before i do that.

So todays workout

Sumo squat: bar, 95,135,160,185,210,225,255,275
sets of 3-5
Narrow stance: 275-135 same weight scheme

Hammy Curls: a lot of single leg curls

Jump rope:half hour, couldnt string them together and my hips were out of wack so i kept hitting my right side.

Ab work

This saturday I have the day off for my popo tests so ill stop by the gym afterwards and sunday ill bring my dbs to work and just leave them there.


OH OH OHOHOH!!!! I got to use brosciences(dom mazettie or whatever) one of his catch phrases

When I was squatting, adding weight is kinda noisy and im noisy when I squat
Old Man: "You should calm down a bit over here"(in an assholeish way, he was trying to read a book on the treadmill)
Me: "I'm an animal and last time I checked, you're not a vet"

BOOM Roasted I was so pumped, i hate old people with a passion.

Quote from: Eric on November 09, 2015, 02:20:32 pm

So far today

Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side

Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories

1826 calories total so far, have 1674 left.

Plan on a protein shake at 4 or so

Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories

protein shake at night

I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right

I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice.  I also have specific goals before I do though.

198 class
Skwaat: 550
Bench: 365
Pull: 500

220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570

I also would like to do these numbers without much assistance like a belt and knee sleeves.  When i did 530 or whatever it was last time I think I only had knee sleeves on.  Belts are uncomfortable and fuck up my form so if I can get by without it then great.  This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.

dope! sounds cool, do it.

you ever use a bench shirt? I watched your 355 bench vid the other day, raw pl is so dope.

Quote

ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd

2 years ago, at my last job, we had a 45 lb. db at the office. We also had a dip/pullup door attachment.. was hilarious, nobody got anything done. We called it "venice beach". It was ~5 programmers out of ~25 just doing curls, dips, overhead press, pullups etc, all day. Literally nothing got done. lmfao.. lasted 3 weeks or so ;f

Thats dope haha, I'm lucky that I get to be by myself at work, I don't get bothered by anyone and I'm in my own little building.  I think most businesses should incorporate some kind of exercise program like some do already.  Especially since I watched the news and they said an increasing number of young kids, teen and pre-teen have signs of heart disease already and typically kids eat the way their parents do.

I think that vid on fb was 335?  Terrible form with my ass rising off the bench like that lmao I'm not sure if I ever got anything higher than that on camera, whenever I asked people would look at me like I was weird.  Back in HS..I think I was 17 or 18 I bought a bench shirt, single ply and I think i was benching about 295-300 raw and i put up 365 with the shirt but I definitely prefer raw.

Writing out my plan for tomorrow so I have it stuck in my head

OH press: 115x3x1 min on 1 min off
   - this sucked
Db work with side raise, front raise, bent over
Used 25lbs or so for 4 sets each
DB flyes: 2 sets incline and 2 sets flat for 10 reps
machine work: 4 sets
tricep work

Bent over row: worked from 135, 185 to 205 for sets of 10
Lat pulldown, 4 sets of 10
Seated row: 4 sets of 10

I was wearing the most uncomfortable pair of underwear so jump roping woulda been no bueno.

Quote from: vag on November 09, 2015, 04:49:33 am

How on earth are you sustaining your BW with so little food and so much exercise? Should be low-mid 150s, not high 160s. Are the portion quantities insane? Like, yogurt = 500g or something?

i know right, it's almost as if I violate physics.

my chobani's are 120 kcal.. I eat a few other brands (oikos, publix brand, and plenti), can't imagine they are much different.

I'm getting visibly leaner.. my best guess is that i'm just retaining lots of water. The visible changes are promising, but I do agree I should probably be closer to 160 by now (or less). I had a few days where I cheat a bit, shouldn't have done that. These long-run days are going to get my weight down. Diet has been pretty clean lately so just need to stay consistent. I'd love to be ~160 by Nov 26, but I still need to carb load so that probably won't happen! I run a 5k that morning.

pc!

Do you know how many calories you're taking in a day roughly?  And if you platue do you plan on reverse dieting at all?

Sunday:

Had a bfast shake mixed with milk n hot cocoa, a sub and im about to take my pills. 

Also, checking my chubby self out in the mirror i feel like i look leaner n my arms n back look swoldier status.  Last night I checked out some of layne nortons videos that enlightened me a bit about reverse dieting.  The way he explains it makes sence.

Diet for the wknd consists of turkey subs on wheat bread, cheese, lettuce, organic tomatoes, onions and a lil bit of sweet baby rays honey mustard.  Also protein shakes, jack links, hote cocoa ans thats about it.

Oh yeah chicken also, as far as calorie wise im not too sure where ill b at, hopefully not too high

I also had a dream last night, i was working for optimum nutrition at the arnold and i managed to get over to Paige Hathaways booth and I woo'd her.  I put in more effort to get her in a dream then i put forth in real life. Lol. Anyway, if thats not motivation then idk what is.

Just got my jump rope in, its pretty dope n looks well made and easy to assemble(just twist the rope in the handle thing)  Going to test it out tomorrow morning and try for a half hour session

Also tomorrow

Heavy OH BB press
chest work
tricep work
ab work