9/29
Morning:
MCTs
Greens
40 minute walk
10:
1 scoop casein 1 scoop whey
12:
1 scoop casein 1 scoop whey
4:
1 scoop casein 1 scoop whey
Before and during workout:
30g hydro
Training
sled pulling across yard
+45x2
+90x2
+135x2
+180 .5x2 (halfway across yard)
+135x1
+90x1
+45x1
+0x1
60g dextrose
Dinner:
400 mg sterols
grass fed beef tacos
plate of baked fries
1000mg niacin
Some wine
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Needed some carbs.
9/30
Morning
MCTs
1 pill hot rocks
40 minute walk
Greens
Fish oil
10:
1 scoop whey + 1 scoop Casein
Pre/Peri- training
30g hydroslate
Training:
DE Bench 235 15x3
Seated (back unsupported) press up to 165x10, 8, 5.999
Heavy DB rows
Curls
Tri extensions
Post workout
2 scoops whey + 60g dextrose
3:
Small bowl of pasta
1 scoop whey + 1 scoop Casein
Dinner:
Tuna on tomato slices
Bunch of okra
500mg niacin
Wine
Bed:
2 scoops casein
Mineral support
Fish oil
resveratrol
10/1
Morning
MCTs
1 pill HOT-ROX
Greens
Fish oil
10:
1 scoop whey + 1 scoop Casein
1000mg niacin
12:
1 scoop whey + 1 scoop Casein
5:
2 scoops whey
almonds
Pre/Peri- training
30g hydroslate +60g dextrose
Training: (went ahead and trained since I have EMR class Tuesdays and Thursdays)
ME front box squat
worked up to 335
assisted NGHR x bunch
ring fall outs x bunch
Dinner:
Bunch of salmon
ton of squash and onions
Wine
Bed:
2 scoops casein
Mineral support
Fish oil
resveratrol
10/2
Morning
MCTs
1 pill HOT-ROX
Fish oil
10:
1 scoop whey + 1 scoop Casein
1000mg niacin
12:
1 scoop whey + 1 scoop Casein
curcumin
3:
1 scoop whey + 1 scoop Casein
Dinner:
salad with 2 grilled chicken breasts
Bed:
little ground beef
bunch of egg whites
milk
walnuts
Mineral support
Fish oil
resveratrol
[quote]DoubleDuce wrote:
[quote]frankjl wrote:
I feel you on this health stuff. I’ve never had health problems, but with a family history of high blood pressure and heart disease, I don’t know how much longer I want to keep my body weight up around 280 pounds. For my height, to be competitive I should be much heavier but I just can’t justify it anymore.
Best of luck, sir.[/quote]
If I can’t be big and strong, I might as well look good naked. I’m going for the brad pit fight club look.
Priorities change the older you get.[/quote]
Hey man, sorry to hear about your recent health troubles but good to see you’re staying on top of it. I like your last line. I think sometimes in pursuit of size and/or strength we lose sight of things like health, longevity, mobility, etc… Doing so cost me a fair amount, and out this point (at 30!!!) I’m straining to be 85% of where I was 5 years ago. But, the process is still enjoyable. Keep kicking ass bud.
[quote]WhiteFlash wrote:
[quote]DoubleDuce wrote:
[quote]frankjl wrote:
I feel you on this health stuff. I’ve never had health problems, but with a family history of high blood pressure and heart disease, I don’t know how much longer I want to keep my body weight up around 280 pounds. For my height, to be competitive I should be much heavier but I just can’t justify it anymore.
Best of luck, sir.[/quote]
If I can’t be big and strong, I might as well look good naked. I’m going for the brad pit fight club look.
Priorities change the older you get.[/quote]
Hey man, sorry to hear about your recent health troubles but good to see you’re staying on top of it. I like your last line. I think sometimes in pursuit of size and/or strength we lose sight of things like health, longevity, mobility, etc… Doing so cost me a fair amount, and out this point (at 30!!!) I’m straining to be 85% of where I was 5 years ago. But, the process is still enjoyable. Keep kicking ass bud.[/quote]
Thanks.
In the end this may be a net positive. It’s the best motivation I’ve ever had to really get to the leanness I’d like. As much as people around here like to make fun of it, we all want nice abs and I haven’t seen mine in a long, long time. Not to mention, I’m already in range of 198 which could make me a more competitive lifter too, while lowering my maxes a little which could save my back and shoulders some. Once I get myself healthy, I’m planning some goals for BW percentage lifts instead of just weight lifted goals. Something like a 2xBW bench and a 3xBW deadlift would be pretty cool.
I’m purposefully not doing measurements or taking pics though. I already am feeling smaller and I don’t like it. I’m hoping focusing on health I can ditch some of those mental barriers I’ve built though.
You might feel smaller, but you’re still strong, your health is improving by the day and I’d be willing to bet you look and feel a hell of a lot better to boot. Lean, strong and healthy beats bloated, beat up and strong any day of the week. You’re kickin’ ass dude. Don’t get down on yourself.
10/3
Morning
MCTs
1 pill HOT-ROX
Fish oil
10:
1 scoop whey + 1 scoop Casein
1000mg niacin
12:
1 scoop whey + 1 scoop Casein
curcumin
3:
1 scoop whey + 1 scoop Casein
Dinner:
salad with a bunch of chicken
Bed:
2 scoops Casein
milk
almonds
Mineral support
Fish oil
resveratrol
I had EMR class on the second (6-10), a late conference call with Japan yesterday (6-9), and EMR class again today. My wife and I are still on 1 car which has made getting to and from all these things really time consuming. So I haven’t been able to train and won’t get to today. I’m going to try to tomorrow, but it’s my wife’s B-day, so we’ll if she lets me.
Down to 212 as of this morning (-7).
10/4
Morning
MCTs
1 pill HOT-ROX
Fish oil
greens
10:
1 scoop whey + 1 scoop Casein
1000mg niacin
12:
1 scoop whey + 1 scoop Casein
curcumin
3:
1 scoop whey + 1 scoop Casein
Dinner:
salad with a bunch of chicken
some fruit
sunflower seeds
Bed:
wine
2 scoops Casein
almonds
Mineral support
Fish oil
resveratrol
Ready to get back in the gym today and hit it hard. It’ll probably be a bunch of rest pause sets or something so I can get through it quick and wife won’t leave me.
10/5
Mental break day (my wife’s birthday)
no pills
I ate homemade waffles, mozzarella and tomato panini, a few bagel bites, carmel corn, and a couple of protein shakes.
10/6
Morning
MCTs
1 pill HOT-ROX
45 minute walk
Fish oil
greens
peri training
30g hydro 60g dextrose
Training:
strict press up to 215x1
close grip bench up to 295x7
strict press 135x17
close grip bench 135x25
ring flies
weighted pull ups
curls
ring rows
post workout:
50g whey
Lunch:
Sweet potato fries
chicken breast
veggies
1000mg niacin
3:
1 scoop whey + 1 scoop Casein
curcumin
I’m following along, DD. Good to see you’re busting your ass to get your health in order. Keep at it, bro.
How do you make those sweet potato fries?
How old are you buddy?
Pictures would be interesting?
tweet
[quote]DoubleDuce wrote:
10/6
Morning
MCTs
1 pill HOT-ROX
45 minute walk
Fish oil
greens
peri training
30g hydro 60g dextrose
Training:
strict press up to 215x1
close grip bench up to 295x7
strict press 135x17
close grip bench 135x25
ring flies
weighted pull ups
curls
ring rows
post workout:
50g whey
Lunch:
Sweet potato fries
chicken breast
veggies
1000mg niacin
3:
1 scoop whey + 1 scoop Casein
curcumin
[/quote]
Birthday dinner:
Bunch of sushi
Skirt stake
Half a fudge thing
Bed:
2 scoops casein
10/7
1 pill HOT-ROX
MCTs
50 minute walk
Greens
Fish oil
10:
1 scoop casein +1 scoop whey
2:
Sterols
3 chicken breasts
Veggies
Little bit of cake and ice cream (wife?s birthday lunch with my folks)
1000mg niacin
Pre workout:
15g Hydro
Training:
1 set to about failure of
Ring push ups
Ring rows
Ring dips
10 pound lateral raises
Pull ups
Then a bunch of band pull aparts and dislocates
Bed:
2 scoops casein
Mineral support
Fish oil
resveratrol
[quote]novaeer wrote:
I’m following along, DD. Good to see you’re busting your ass to get your health in order. Keep at it, bro.[/quote]
Thanks. Sometimes life kicks you in the pants, sometimes you kick yourself.
[quote]theBird wrote:
How do you make those sweet potato fries?
[/quote]
baked on a baking sheet with olive oil rosemary and a bunch of other spices. They were freakin amazing.
29
[quote]
Pictures would be interesting?
tweet[/quote]
yeah. I’m not great at the posing thing. I’ll probably do some shots once I’m to a spot where I’m happy with my bodyfat.
My abs, chest, and quad definition are already noticeably different.
Couple of notes. I have been foam rolling the shit out of everything about once a week. I should also have a weighted vest arriving soon so I can challenge myself on the walks. I ordered the 84 pound x-vest. Also, down to 211 as of this morning (-8)
10/8
Morning
MCTs
1 pill HOT-ROX
20 minute walk
Fish oil
greens
11:
1 scoop whey + 1 scoop Casein
1000mg niacin
1:
1 scoop whey + 1 scoop Casein
curcumin
4:
1 scoop whey + 1 scoop Casein
peri workout
30g hydro
60g dextrose
Training:
12" box squat 275 + mini bands 10x2
deads 335 8x1
leg extensions
leg curls
(got home late and started really late running on little sleep. I plan a good nights sleep and hitting the sled or something hard tomorrow.)
Dinner:
Chicken
squash and onions
peas and carrots
milk
Bed:
2 scoops Casein
almonds
Mineral support
Fish oil
resveratrol
little bit of wine