220lbs @ 10% BF by May 2023

+120 pull ups, damn. Pulling over 360, crazy numbers man. Btw it would take a lot more than 4000 calories to make me sick of food. :grin:

Also, I 100 percent agree with you on the burpees. Fuck those things.

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we talking 4k of this

or this

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That’s a good point. Mine would definitely include peanut butter.

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That chicken looks pretty good though.

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Until you eat 4000 calories of it :smiley:

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for 20 weeks :rofl:

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What an inspiration. This is real man shit here!

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Training for 12/2

SuperSquats W5D3

Overhead press 27x10, 87x12, 87x12, 87x12
Squat 150x5, 240x2, 290x1, 330x1, 350x1, 390x20, 150x50
Pullover 25x20
Bench Press 27x10, 77x5, 137x5, 157x5
Bench Press 227x1, 137x12,137x12, 137x12
Bent Over Row 135x10, 250x15, 250x15, 250x15
Trap Bar Deadlift 145x5, 235x3, 325x15
Pullover 25x20

3-mile walk

food for 12/1 calories 1626, carbs 129, fat 46, protein 197

bodyweight 12/2 4am 239 lbs

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:bangbang:

@throwawayfitness just did more work in two sets than most mere mortals do in a week or more. Words fail me, my man! Truly awesome.

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I’m going to work up to 150x100. I’ve got 50 days to get there.

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Agreed.
He’s casually squatting close to 4 plates for 20 reps and follows it up with an additional 50

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Just finished my Dr’s appt to review my sleep study results.

While sleeping oxygen levels should be 92-95%.

My highest level was 75% for 46 minutes of the night.

Diagnosed with obstructive sleep apnea. Prescribed a CPAP.

The next step is a CPAP TITRATION STUDY at the sleep lab.

Dr said if CPAP shows up before the study is complete start using it.

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My initial reaction upon reading this… is how much more will you able able to lift once this oxygen is addressed… flow on effects hopefully! I’m staggered at the numbers above on squats.

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my wife made me do it. it would scare her when I stop breathing for a while. and snoring.

My father in law does this and it is terrifying to hear.

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I have a CPAP as well. it will take some getting used to, and potentially a new pillow depending how you sleep - it’s worthwhile to test out some different mask types as well. If your nose gets stuffy/clogged before bed, you would also do well to address this with something like flonase (fluctonase generic).

Dont anticipate a huge change, but the morning headaches will be lessened and you will probably sleep a little better. Also, you might be able to get a slight reduction in your electricity bill due to medical equipment.

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Training for 12/3

Pull Up 20,20,20,20,26 @ BW
Power Press 25x15, 25x15, 25x15
Reverse Arnold Press 5x15, 5x15, 5x15
Bent Lateral Raise 25x15, 25x15, 25x15
Side to Side Press 25x20, 25x20,25x20
Poliquin Press 5x15, 5x15, 5x15
Lat Pulldown 60x15,60x15,60x15
Straight Arm Lat Pulldown 60x15,60x15,60x15
Fly 10x10,10x10,10x10
Dumbbell Front Raise 10x10,10x10,10x10
Plate Front Raise 25,25,25
Pushup 100,100,113

3-mile walk

food for 12/2 calories 1635, carbs 164, fat 23, protein 227

bodyweight 12/3 4am 238 lbs

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If I may ask, why such low calories at your BW w/ gear and so on?
And do you do any other high intensity cardio?

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I finished my cut at a low of 218lbs on 9/29/2021. 1500 daily calories, 20 hours of cardio per week to get there.

I was supposed to raise calories, reduce cardio, and find my maintenance calories and stay there through the holidays.

Seven weeks later I was as high as 250lbs over thanksgiving weekend. 2400 calories daily, 10 hours of cardio daily.

Unacceptable.

I will get back into the 220s then raise calories again looking for maintenance.

tldr: mini cut to get my 4 pack back because I’m vain.

I call it conditioning.

Yes, but not to burn calories, to increase my work capacity.

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