Journey To Pythagorean Perfection

Bigger Stronger Leaner Over 35 Lifter
61

@cav - I’m getting mine through brown rice & potatoes primarily. I’m not big on nuts other than 2Tbsp of almond butter in my post WO shake. Other than that, rice, potatoes, broccoli, cauliflower & berries. The rice & potatoes make it easier to get in over 300g carbs.

Have you tried something like gasx to mitigate the cramping?

@matty - yeah, that’s a burner for sure. Talk about working up a sweat and paying the piper 48 hours later. I’m SOS (sore as shit) today!

Thanks for the kudos!

9/20

Diet:
Total Cals: 2931
Fat: 54g
Carbs: 350g
Protein: 264g

I have to be honest, I’m having a hard time eating all these calories. I can definitely see why folks rely on protein powder to get in the necessary macro levels. I’ve been having a crazy appetite in the morning but come 3:00 I really have trouble choking down any more food. I literally had to force down a chicken breast and rice/potatoes pre-workout yesterday. My plan going forward is to combat this by taking my first meal earlier in the day. Rather than oatmeal when I get to the office @ 8:30, I made a shake with 1 cup raw oats, 2 scoops protein powder & 200g frozen strawberries and slammed it down when I left @ 6:00 a.m. for the bus.

Hopefully this will make it easier to get down the calories on a forward basis.

Today is a rest day so it’s high protein, low carb.

9/20 Workout

Bench:
Warmup:
110 X 5
135 X 5
160 X 3
Work:
175 X 5
205 X 5
230 X 8

Supplental (bench + chins)
Bench:
160 X 5 X 10
Chins
BW + 70# X 8,7,6,5,5

Incline DB Chest Flye + Seated Rows + Weighted Dips (Superset)

Flye:
30 X 12
35 X 10
40 X 8 X 2

Rows:
90 X 15
145 X 12
180 X 10
200 X 8
210 X 6

Dips
BW+60# X 10
BW+55# X 8 x 4

Looking forward to the rest today & deads tomorrow!

62

[quote]late2thegame wrote:

Have you tried something like gasx to mitigate the cramping?[/quote]

It’s not the gas, it’s the gluten. Best to avoid altogether.

Wow, how do you make it on only 3000 calories a day? I’m packing down about 4500 and can barely keep my strength up.

63

Well that’s the thing cav, I don’t exactly know if that’s the right number or not. Prior to this shift, I was doing 2200-2400, very low carb < 100g/day. The light bulb moment was a few weeks ago when my sweat began to smell like NH3. I did research and found out that’s related to low carb diets combined with high intensity training. Essenatially the body is burning aminos for energy and NH3 is the by-product.

Everything else fell into place once I had the ah-ha moment. While I was making steady strength increases, nothing has been happening on the physique side of the equation. I’m now increasing the calories to find the right balance. I may be higher than 3000 once I home in on the right amount although to be honest, I’m really haveing a hard time eating even 3000. Will definitely need to supplement with liquids to get above 3000 or add some serious healthy fat!

64

9/22 - Yesterday was an off day, nothing to report other than nutrition. Went protein heavy and carb light IAW the “Get Big Without Getting Fat” protocol.

Total Cals: 3066
F:56
C:245
P:385

65

Bejesus thats a lot of protein…thats about 3 days worth for me…but it all seems to be working for you…numbers are stout!

66

You might have mentioned this but if you could humor me, how do you get that much protein intake daily.

67

@OG - Thanks man. I’m really focused on this and I’m determined to see how far I can go given how late I started at this. Man, I really wish I had started on this journey 20 years ago. I’d be up to where you guys are by now if I did :slight_smile:

@Matty - Here’s my menu from yesterday:

Breakfast #1
Oatmeal (1 cup dry)
2 Scoops Dave Draper Bomber Blend
1.5 Cups Blueberries

Breakfast #2
4oz Tilapia
.5 Cup Brown Rice
Potato (~150g)

Lunch #1:
5 oz. Lean Ground Turkey (Taco meat)
.5 Cup Brown Rice
Potato (~150g)

Lunch # 2:
4oz Tilapia
.5 Cup Brown Rice
Potato (~150g)

Dinner / Pre Workout Meal
7 oz. Lean Ground Turkey (Taco meat)
1 Cup Brown Rice
Potato (~150g)

Intra-Workout
Cyto Sport Waxy Maize + 10gBCAA + 5g Creatine Monohydrate

Post Workout Shake
1 Scoop ON Casein Protein
2 Scoops Hydro Whey
2Tbsp Almond Butter

Totals:
3000kcal
F: 62g
C: 354g
P: 262

Here’s the one from Wednesday:

Breakfast #1
Oatmeal (1 cup dry)
2 Scoops Dave Draper Bomber Blend
1.5 Cups Strawberries

Breakfast #2
6oz Tilapia
.75 Cup Brown Rice
Potato (~150g)

Lunch #1:
6 oz. Tilapia
.75 Cup Brown Rice
Potato (~150g)

Lunch # 2:
14oz Chicken Breast
2 Cups Frozen Normandy Vegetable Blend
2 Tbsp Jalapeno Yogurt Dip

Dinner:
7oz Chicken Breast
2 Cups Frozen Normandy Vegetable Blend
2 Tbsp Jalapeno Yogurt Dip

Bedtime Shake:
1 Scoop ON Casein Protein
2 Scoops Hydro Whey
2Tbsp Almond Butter

Totals:
F:56
C:245
P:385

68

9/22:

Nutrition:
Totals: 3000kcal
F: 62g
C: 354g
P: 262

Training:
Shrugs:
135 X 10
225 X 10
315 X 4 X 8
365 X 6

Deadlift:
190 X 5
235 X 5
280 X 3
305 X 5
355 X 5
400 X 8

Supplemental:
280 X 5 X 8

69

Seems like you got the diet down to a science!

Oh and that 400x8 is awesome!

70

9/23 MP Day
65 X 5
80 X 5
95 X 3
105 X 5
120 X 5
135 X 8 (Damn Matty, 15 is one hell of a feat!)

Supplemental - MP + Weighted Chins
MP:
95 X 5 X 10
Chins:
BW + 70# X 8,7,7,6,6

Superset - Incline Bench + T-Bar Row + Side Lat Raises
Incline Bench:
115 X 12
135 X 10
165 X 8
205 X 5

T-Bar:
225 X 12
250 X 10
260 X 8
270 X 6

Side Lat Raise:
15 X 12
20 X 10
25 X 8
30 X 6

Superset Weighted Dips + DB Rows

Dips:
BW+55# X 4 X 10

DB Rows:
70 X 12
75 X 10
80 X 8
85 X 6

71

[quote]MattyXL wrote:
Seems like you got the diet down to a science!

Oh and that 400x8 is awesome![/quote]

Thanks & thanks! :wink:

I’m going to stay on this nutrition plan throughout this entire month of 5/3/1 and see how it works out. The hard part is laying off the beer on Sunday watching my beloved G-Men. I’m also worried about getting fat but screw it, everyone always says eat big to get big and 3000 really isn’t THAT big.

I barely got #8 to lockout and was seeing stars when I put it down. Still a long way to go till 500 but slow and steady wins the race! I hope to be there in 6 or 7 months and fighting against my age the whole way!

Oh, and one last thing - I think it’s time to personalize this a bit and update my avatar with a pic of me and I’ll also start putting out some video. Enough with the anonymity already!

72

Just catching up in here.

Solid work late.

That diet sounds like fun. I’m at around 2000 kcal/day (270g P/20g C/100g F). It was a slow road down there but I’ve been around here for a good amount of time. I look forward to moving north of 3000.

Are you seeing strength gains with your current setup?

73

Hey ddot, thanks for stopping by. To be honest, I’m finding the diet extremely difficult. It’s definitely not easy eating all that damn food. I honestly can’t see how some guys do 4000+ - YIKES!

As far as gains are concerned, I’m currently doing 5/3/1 (plus serious supplemental work) and I’m continuously getting stronger month on month so it must be working. I just hope I don’t balloon up! :wink:

74

[quote]late2thegame wrote:

[quote]MattyXL wrote:
Seems like you got the diet down to a science!

Oh and that 400x8 is awesome![/quote]

Thanks & thanks! :wink:

I’m going to stay on this nutrition plan throughout this entire month of 5/3/1 and see how it works out. The hard part is laying off the beer on Sunday watching my beloved G-Men. I’m also worried about getting fat but screw it, everyone always says eat big to get big and 3000 really isn’t THAT big.

I barely got #8 to lockout and was seeing stars when I put it down. Still a long way to go till 500 but slow and steady wins the race! I hope to be there in 6 or 7 months and fighting against my age the whole way!

Oh, and one last thing - I think it’s time to personalize this a bit and update my avatar with a pic of me and I’ll also start putting out some video. Enough with the anonymity already![/quote]

With the amount of injuries that the G-men have gone through this year, I do NOT think its in your best interest to deprive yourself of Beer, and this sunday with the iggles as their mathcup maybe you should add wings!

Im also thinking of starting the Dukan Diet, ever heard of it, 20lbs would be good for me to lose (the opposite of you), this plan seems very sensible and doable, and easy to understand.

75

Your diet is somewhat similiar to what I’m eating, except for substituting fruit & nuts for the rice & potatoes. When you do 2 dumps a day, you know it’s right. Don’t worry about the discipline. Once you get the appetite, you can’t stop eating.

And the weights you’re posting! Did I mention I’m jealous? When you push iron like that, and eat like that, something has GOT to happen. Like all your clothes getting strangely tight . . .

76

Really Solid Work!

77

WOW! I’ve really been slacking on my log. At least the training with 5/3/1 has been steady and progressive. I wish I could be as diligent with my log here :wink:

Anyway, let’s try this again.

Start of a new month for 5/3/1

1/10 - Squats (Working max 355)
Warmup:
140 X 5
180 X 5
215 X 5

Work:
230 X 5
265 X 5
300 X 5

Supplemental:
5 X 8 X 215 superset with Leg Curls 5 X 5 X 135

Front squats:
150 X 8
160 X 8
170 X 8
180 X 8
190 X 8

Done.

Sore as shit today!

Go ahead, rip me for not keeping my log up to date, I fkin deserve it!

78

1/12 - Deadlifts

Warmup:
135 X 6
135 X 6
200 X 5
250 X 5
300 X 5

Work:
325 X 5
375 X 5
425 X 8

No more supplemental for me. The 5 X 8’s were killing my lower back so I stop on deads after the main sequence now.

Walking lunges around the basement with 80lb dumbell. (No rhyme or reason, just to keep the heart rate up)

Shrugs:
455 X 4 X 6

Done!

79

1/13 - Press Day

Warmup:
70 X 5
90 X 5
105 X 5

Work:
115 X 5
130 X 5
150 X 6

Supplemental (Superset Press + Weighted Chins)

Press - 105 X 5 X 10
Chins (BW + 90#) X 8/8/7/6/5

Superset (Chest Flye + Single Arm BB Row + Weighted Dips)

160 X 4 X 8
130 X 4 X 5
BW + 90# X 4 X 8

Rope Pushdowns
50 X 4 To Failure

80

BW chins + 90…awesome dude, I want to be like you one day! Happy your back posting