So here are my current goals. Low incline DB bench 100's x 10, pull up +100lbs x 5, seated cable row 270 x 15, squat 315 x 5, RDL 455 x 5. I want to be really cut again. My body weight is like high 180's yet i'm less cut than i used to be at low 190's. It's due to my legs shirking since i can barely even max 315 on my squat at the moment. Even my face looks fatter yet I haven't been this light since high school. This is crazy! I lowered my estimated BMR to 1800 instead of 1900 or 2000 since i definitely have noticeably less muscle.
My PRs are DB bench 100x6, pull up +85lbs x 7 i think, seated cable row 270 x 12 i think, Squat 455 x 1 (and my phone ran out of memory while recording lol, i do have a clean and easy 435 on camera though), RDL about 455 x 6 im pretty sure
Diet plan is to try getting >150g protein per day, while cutting some weight. I want to lean out before putting on some muscle. It shouldn't negatively affect my strength gains too much consindering I've been stronger before, so I can probably still make neural gains while cutting a few pounds.
Lifting 2 upper 2 lower. But i travel a lot for work and that may screw up. Thinking of breaking even on lifting days and -500 on off days? I don't know. -500 every day was tough for me -- been suffering from a lot of binge eating lately. However, this will put me at only -1,500 per week, but that should be fine with my intermittent fasting. Should allow for decent strength gains while losing a few pounds. Aiming to lose maybe 5 more MAX.
Monday - 11/05/18
-= Calorie Log =-
FOOD / ACTIVITY CALORIES PROTEIN
4 scoops protein +480 96g
3 cups milk +450 24g
6 deglet noor dates +150 0g
5 huge medjool dates +350 0g
Some feta cheese +200 10g
4 eggs +350 24g
1 cup greek yogurt +250 22g
1 tablespoon honey +75 0g
Piece of bread +150 0g
Total in +2,455 154g
BMR -1,800
Walked 6 miles -600
Worked Out -300
Thermic Effect of Food -200
Total out -2,800
Balance -245
-= Workout Log =-
Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 5 >> 3min rest.
90's x 3 >> 3min rest.
75's x 8 >> 60sec rest.
75's x 6 >> 60sec rest.
75's x 5
Pull ups
BW x 5
+35lbs x 3
+60lbs x 5 >> 3min rest.
+60lbs x 5 >> 3min rest.
BW x 8 >> 60sec rest.
BW x 7 >> 90sec rest.
BW x 6
DB Lateral Raises
35's x 8
45's x 3
50's x 12 >> 60sec rest.
50's x 8 >> 2min rest.
45's x 15
Seated Cable Rows
200 x 5
220 x 3
240 x 6 >> 3min rest.
240 x 5 >> 60sec rest.
200 x 10 >> 60sec rest.
200 x 6 >> 60sec rest.
200 x 5
DB W Rear Delt Flyes
25'x 15 >> 60sec rest.
25's x 12 >> 60sec rest.
DB Rear Delt Flyes
25'x 15 >> 60sec rest.
25's x 12
Lateral Raises
45's x 12
