T Nation

A Mountaineer's Meanderings

t-ransformation2018

#181

Holy fucking ketones, batman!


Finally. 18 days for the record.


#182

Congrats, you’re pregnant!


#183

Update time… Long overdue. I moved to the land of my birth in early May. As part of the process I chose to sell my gym equipment. For a multitude of reasons, my daily caloric expenditure has dropped precipitously. As a result: I’ve lost much of what I worked for. I now think of myself as a fat fuck. Again. It’s amazing what momentum will do, positive or negative. I started a new job in construction and expected to be doing a lot of heavy lifting and movement, and instead I am finding myself quite sedentary. I have been riding my bicycle some mornings, but not enough. Diet-wise: I am still eating keto, but at an average surplus of 200-400 kcals per day, instead of a 2-400 kcal defecit. I also developed quite the quest bar habit… My record is a box of 12 in one day… I was traveling, and scored them for .99 ea… I finished the last one last night and I am not buying anymore! They put an addictive chemical in them that makes you crave them nightly. No Bueno. Another insane feat of eating came when I consumed 24oz of macadamia nuts in 24hrs… Again, traveling… Time to make some changes. Today I prepped 3lbs of chicken thighs (grilled with a spice blend), 3 lbs of chicken breasts (braised in buffalo sauce and shredded), 2.5 lbs of Brussels sprouts, 2 lbs of asparagus (grilled), a big batch of roasted tomatillo salsa, grilled zucchini, baked a tray of bacon, made a fruit salad for the kiddos, seared sausage, hard boiled a dozen eggs, and made a batch of macadamia nut butter. I’m about to make dinner (grouper with salsa verde, asparagus & soft boiled quails eggs, pics later).

i think I’ve finally hit rock bottom with regards to my fitness, again. Tomorrow will be a 20min (double my usual) bike ride at 25mph+ in the morning. I’m not going to drink alchohol for at least the next few days (that habit really creeps back up if I’m not vigilant!) There always seems to be SOME excuse why I should drink tonight and “quit tomorrow.” Like visiting relatives, perfect pairing with dinner, hard day at work, etc. I’ve had enough of waking up disappointed in myself, and it’s time to regain the physique that inspires me. Florida has proven to be more difficult in that regard, but hey, I like difficult things!


#184

I finally got back on the firetruck. Two days ago I went to a 24 hr gym, about 10 mins from my house, and signed-up. I had to leave my gym equipment in OR, so I have been without weights for 4 months… It has not been kind to my physique:


Horrible!

I also have switched my nutrition plan around; I was 5+ months of steady keto, many days at a surplus. Side note: I consumed 24oz of macadamia nuts in less than 24hrs. I am now on a balanced diet including low gi carbs. I’m going to sit at Maintenence (2850) for 3 weeks while lifting 5-6x/week, then cut for 2 weeks before a trip back to OR.


#185

Glad to see you back on the horse man. I think you’ll be surprised at how quickly your body will return to where it was when you took the hiatus. Muscle memory is crazyyyy.


#186

Welcome back! Missed the food porn!


#187

Ok, quick recap of my training this week:

Monday: got a gym membership. Push day:
10 mins on stationary bike
flat bench (hammer machine)
Pec deck on the cable machine
Dumbell ohp
Tri-rope pushdown

Tuesday: 196lbs.
pull day (I have been missing back workouts soooo much!)
10 mins stationary bike
Straight arm pushdowns 40x12, 50x12, 50x11, 40x15
Close grip seated rows, last set one handed returns- 90x12, 130x10, 110x12, 110x12, 90x6
Kroc rows- 40x10, 50x8, 55x8, 65x8 (hard to believe I used to pull sets of 120x6!)
Seated in line Dumbell curls- 20x12, 20x10, 20x8+2+2.
Wednesday: legs. 196lbs
11:15 on stationary bike
Smith machine squats- 95x12, 135x10, 155x8
Leg press- 130x20, 190x12, 230x10, 250x10
Calf raise- 50x 16, 70x15, 90x15, 90x13

Thursday: everything else. 195lbs
Stationary bike 16:30
Farmers walks: 75lb dbs, 7laps around the gym. 6 mins.
Ohp- 50x15, 70x12, 90x12, 100x6
Tri-rope- 40x12, 50x10, 65x8
Lateral plate raise- 5x12, 5x10, 10x8

Comments:
I love the gym. This is the first time I have gone to a gym in 10 years. It’s no-nonsense, 24hrs, and I generally don’t have to wait for equipment. I’m going at 5-5:15, and there are only a few others there.

I haven’t been this sore since The first time I tried lifting in high school. Since Wednesday I have not been able to extend my arms fully… My forearms and biceps are smoked. Triceps are very sore. Chest is still sore today (Friday morning!), back is sore all over. Thursday evening my calves started feeling more and more sore; now I am hobbling and limping around. I actually tried to take it easy this first week in anticipation of a little soreness, but I clearly did not accomplish that goal. I had a very hard time picking things up off the ground at work yesterday. Fortunately I have a long-weekend away with my wife to celebrate our anniversary, and I am looking forward to some rest time. Monday I will be back, badder than ever, hopefully with some food-porn pics to share :slight_smile:


#188

Good week of lifting… Soreness is MUCH reduced; weights are steadily climbing up. Monday was a rest day after getting 5.5 hrs of sleep the night before. Tues was Push/Chest/Tris. Wed was Pull/Back/Bis. Thurs was Push/Legs. Friday: rest. Saturday was Bike/DLs/Farmer’s walks. I was apprehensive to start Deadlifts again, but I put my big-boy pants on and Dl’d for the first time in… 6 months? @dchris I eventually hit 225x3. Farmers walks 80lbs x 8 laps (up 5 lbs and 1 lap from last week). The gym scale is F%$ked… it said I was 173 (down 26lbs from Wed!).


#189

Your back is much better than mine. Don’t mind me, I’ll just lay here in pain.

Congrats on the rapid weight loss.


#190

Sunday AM workout:
Bike for 12:45mins, 3.57 miles
Squats: 95x12, 135x10, 155x8, 185x4
Ohp 50x15, 70x10, 90x8, 110x6
Db raises:5x12, 8x10, 10x10.

Another big day of hauling rocks ahead… Finishing the second 80ft French drain, and I need another 500lbs of gravel to top off the trench.


#191

Great couple days lifting. Weights, and weight, going steadily up. At 204lbs this morning. Much softer than I prefer, but I am regaining strength very quickly.
Highlights: last week I got crushed on OHP… Tried for 110 and got NONE. Yesterday I hit 110 x 8!
Previous rack pull # was 235x3 (10 days ago); today I hit 265x3.

After 4 months-off the weights, it feels good to be back. I’m finallynstartunto feel confident enough in my muscles/joints to try for MOAR.

I’ve been back on the carbs, and off the keto. Averaging 180g/day. Protein is back up to about 300g/day. Fats are making up the balance; averaging 75g/day. I’m keeping kcals at or under 3000. Been doing this for 3 weeks. I’m planning to continue this moderate-bulk until I can’t take the chub anymore, then peel the bacon.


#192

202lbs after 40oz of water. Hit 5000 kcals burned yesterday at work. Woke up with sore feet. Legs still sore from squats a few days ago. Calves have finally recovered, so I hit them hard today.

Good session today with new rack pull PR (lifetime!):
Rack pulls 135x 10, 185x6, 225x4, 245x4, 265x4, 275x3, 295x3 (lifetime PR), 275x3, 225x6, 185x6,

I thought I was doing 285, racked it, then did the math and realized I was 5lbs away from 300 :joy:

Calf raises: 90x10, 90x10, 90x10, 90x10
Ab machine: 50x12, 70x10, 90x12, 110x12 (first time on the machine).

Feeling good about my physique again, finally. This ship takes a long time to come around.


#193

One month progress pic:
Left is aug 14
Right is sep 18.


Very happy with progress so far. Basic rundown on changes is:

  1. working out at gym 4x/week. Push/pull/legs/heavy rotation. Heavy consists of farmers carries or deadlifts, and hammering whatever doesn’t feel sore.
  2. 3000kcals/day, with an average TDEE of 3700.
  3. carbs at or around 100g/day. Carb intake begins at meal 1, tapering off by lunch. (Occasional carb load day, with pasta, bread, rice, or potatoes.)
  4. eating every 2 hours or so. Mostly salads or veggies with a decent portion (3-5oz) of meat.
  5. fats 120-150g/day. Lots of avocado oil, nuts, salmon, and cacao.
  6. protein up around 300g/day.
    7)protein/fat shake before bed and in the middle of the night.

#194

That’s a lot of protein! 1.2g per pound of bw should be adequate


#195

For sure; I know that it’s more than what is necessary for “protein needs”, I’m sure that a decent amount of those cals are going through glucogenesis and being used as energy rather than utilized for tissue building/repair. I’m just copying what has worked best for my physique in the past based on personal record-keeping.

I’m not an expert on metabolism, but I have a theory that the inefficiency of the protein>glucose metabolism can be used to my benefit. I’m going to run this phase of experimentation for the next two months and see where I get. So far my self-experimentation has yeilded the following general rules:

Most muscle mass (205-210, 12%ish BF) was achieved consuming 3200-4000 kcals, 300gP, 100-150F, 100gC, with occasional carb load days, corresponding to heavy kcal outputs (i.e. 300g carbs on a 5000 kcal TDEE day of mountaineering).

Leanest (187-189, 10%BF (?)) was achieved consuming 2400-2600kcals, 225gP, 50-75gF, 250gC. Mood was not great after a month of this diet.

Best way to lose muscle-mass and strength: stop working out for 5 months, add in stress, and a steady dose of ketosis. Keto diet was less than 25gC, 75-80% daily kcals from fats, 20% from protein (looked at random day; 2550kcals, 205F, 130P, 28C).