Adarq.org

Fair points.
The solution is , the exact 'species' does not really matter. There are 10 million types of cheese, but more or less they are the same. All the full cheeses in the world are around 50% fat, 25g protein per 100g. And a normal side-dish portion ( a thin slice, 4-5 inches long ) is around 80g. So there you go, count around 250kcals and 20g protein for that, if it is more or less than that, do the maths. Same for chicken, or veal, pork, whatever. Clean ( no fat ) meat will always be around 150klals / 25% protein per 100g. Normal portion is around 150g. If it is a steak, add 200-250kcals for the fat if you eat it. If something is fried , +300 per dry roasted portion version. Breads, million types of breads. Fuck it, a normal slice of bread will always have around 80kcals.
Now for the domestic foods, that is harder. Here the salvation came when fitness and diet became popular, 'trendy', so many domestic calorie-counting sites emerged that have all local recipes logged, and they have the 'standard portion' kcals too. So that soup your mom does, there is a standard recipe for that. Maybe everyone does it a bit different and some have more fat or others less meat, but you can get a good approximation from those sites. Generally speaking, a not-too-fat soup will be 300-350 kcals per dish, added fat ( oil, meat fat etc ) may bring it to 500-600. If there are no such Romanian sites, you will have to do it the hard way, see what your mom put there in what quantities, do the math, divide it by the plates it gave and you have another 'standard plate kcal' logged.
The whole thing is a bit frustrating in the beginning but you will get a good feel of it very very soon and you will be making the calculations without even trying, watching a plate on the table you will think "hm, normal size meat, 200kcals, half portion rice, around 50g, 200kcals, 2 slices of bread, 150kcals,  double cheese portion , oops, much, 500kcals, total 1050, done".
Of course, this method is not 100% accurate. But it is 90% accurate with 10% the trouble. And that 10% of accuracy loss does not make a difference when we are talking about 20 to 30% deficits or or surpluses. If you want to be 100% accurate, then the only way is to count each and every gram of what you ate. Not worth the trouble imho, but still evidently the only 100% accurate method.

What do you do differently nutritionally-wise vs. your "regular" diet?

Nothing! 
Diet rules and composition is exactly the same, always. What changes is the total calories. My TDEE is around 2000 , 2500 at gym days, 3000 at cardio days. So now i eat something around -500/700 on cutting days ( cardio and nothing ) and +500/700 on gym days. When i cut, i change gym days to maintenance. When i bulk i change cardio/nothing days to maintenance. That is all, quite simple.

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20 September 2014

Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #9

HIGH BAR PAUSED FULL SQUAT:
10@75kg
10@70kg ( -5 kg )
10@65kg ( -10 kg )
10@60kg ( -15 kg )
-Adjustment #1 : Moved volume squats to Saturday as planned, to build my schedule around fresh bball day ( Thursday ).
-Adjustment #2 : Tried lower weights and filmed them, i gotta go back, 65kg was better form, deeper, longer pause. 60kg was way too easy. 70kg is a good compromise  but i will go back to 65 to build up from an ultra-solid base.

CHINUPS:
10@BW
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
-Good progress, was 1.5kg heavier than last week too.

DIPS:
10@BW
10@BW
10@BW ( +1 rep )
9@BW
-Great. Found the mechanics to make them chest dips,  leaning back on descent, was not achieving that well.
I mean doing this : http://www.exrx.net/WeightExercises/PectoralSternal/BWChestDip.html
Instead of this : http://www.exrx.net/WeightExercises/Triceps/BWTriDip.html

LEG PRESS CALF 'RAISE':
10@200kg ( +20 kg )
10@220kg ( +20 kg )
10@240kg ( +10 kg )
-Great. 240 was too challenging though. 220 seems a good load to go for 3x10 and build up from there.

I found it, it is the Foot Locker Slam Fest 1992:
<a href="http://www.youtube.com/watch?v=ZHGMVjqGgds" target="_blank">http://www.youtube.com/watch?v=ZHGMVjqGgds</a>

And they clashed again in 1993:
<a href="http://www.youtube.com/watch?v=uHkKRaKbVqw" target="_blank">http://www.youtube.com/watch?v=uHkKRaKbVqw</a>

Here is the complete 1992 event,  many other athletes compete too, 1 hour long: https://www.youtube.com/watch?v=1ZAxkSPI2dc

Thanks, it is from November 2013 though, lol. Will post new soon.

18 September 2014

Bodyweight@session : n/a
Soreness : quads and glutes
Injuries/aches : none

1.5 hours full court basketball.
Great endurance again, love it. Vert felt good too, although legs felt kinda heavy. No rim jumps to report

How "full" are the full squats? I assume they are the source of the VMO soreness, right? Also, how narrow is the stance? The focus of my training this winter will be to bring these sucky VMOs and quads overall to respectable strength levels so... I'm particularly interested in this.

Stance is around shoulder width.
Depth would be the deepest the squat rack allows, which is not ATG but below parallel, something like that:


I attribute whatever VMO buildup exactly to going deeper, in the previous years that i would do halfs ( or parallel at best ), quad soreness was all VL.
I have been going deep the last 2 years ( 1 was injured though ) and i think there is a notable difference in VMO size.

+1 for the anatomy site, awesome!!!