Measurements don’t lie. The mirror is not showing the fat gains that the tape and calipers are showing. The mirror shows a leaner more defined body comp. uggh
I’ve got to dump some of this fat. I wouldn’t mind 240 at 15% but at over 18% I’m too big. A cut is coming soon. Thinking the v diet for two weeks.
I’ve averaged 3000 kcal per day over the last 28 days. Need to get that avg down to 2500 ish. Thinking a two week cut at 1600 kcals following the v plan is something I could manage and “get it over with”.
The bf is what I’m concerned with. At 40+ having a bf over 15 is hard to add muscle. Excessive body fat locks up the free testosterone I’m already in short supply of.
I’m not ready to cut yet. A 1600 deficit with my teaching job and my classes would suffer the wrath of a hangry teacher/coach. They don’t want that and neither do I. I may just do a small adjustment and try to make it to summer break before I cut.
Excessive body fat locks up the free testosterone I’m already in short supply of.
I started taking 1g of magnesium a day. Can up test up by 20%, or so I’ve read. I’ve been taking it for 4 months so far, no harm for me. I have been told that if you have high blood pressure or sugar, it may possibly be unsafe. I’ve gotten blood tests back during my physicals and I’ve been fine.
Hey Hog look at the mirror and the pictures.’
You’re looking great.
If you don’t have any blubber hanging around, and you can move freely, then you’re okay.
IF you should do anything, then there were an article about 2 weeks maintinance for you 3000 calories and then 2 weeks in a small deficit about 2500 calories.
Try some fast running (not sprinting) one or two times a week.
45x20, 10
95x10
115x8
135x5 (love this warm-up rep range)
175x5
195x3 (felt light knew today was good)
+215x5 (no grind all good! Rep pr)
?225x2 (rep pr)
230x1 (pr) had much more maybe 250 decided to pocket the or and save the more for another day
225x2 paused the second rep was a grinder. Video below…
Paused
185x5x5. Heavy on the last set.
Incline:
45x10
95x10
115x5
135x5
155x5 no grinder here
Lats:
Wide grip:
60x10
130x20,20,15
BB row:
45x10
145x15,15,15
DB hammer curls:
35x18,15,15
DB kickback
30x20,15,20.
Had an awesome day on the bench. Left a bunch of reps and weight PRs in the tank, but I’ll destroy it next time
Had today off. Starving all day…
weighed 243lbs…
Wake: protein double scoop w/ 10oz almond milk and @3 tbls half and half
6 omega 3s
1 CoQ10
1 green tea extract
1 animal pack
2 collegens
@7:30
1/2 cup oats with small box raisins w/ water
@9. Scoop bcaa
11:30 lunch
6-8 oz of grilled flank steak
8-10 Asparagus fresh pan seared with butter
1 cup of white rice steamed with coconut oil
2:30
1 scoop protein
1 teaspoon raw honey
4:00 1 medium apple
Weighed 241…
1- Alpha Male (just got these today)
2- Carbolin 19 (just ran these for a little over a month, second round now. Not sure they work, but not sure they don’t. Going for another round to see. Last two weeks seemed to be doing something after initial dosing…we will see)
@6:00
8-10oz chicken breast
1 cup brocilli steamed
1 1/2 cups white rice
And this is where I screwed up:
4 small scoops of ice cream
2 tbls hot fudge sauce
(Left over from son’s birthday weekend)
Decided to try the normal workout and feel it out today.
Squat:
45x20
95x10
135x8
165x5
195x5
225x3
+255x1 (this is the weight I was injured on)
?265x1 weight pr
?275x1 weight pr video below. Had more but didn’t want to push excessive
Back down sets
185x1. Groin didn’t feel solid, shit it down had a great squat day.
Had a great workout! Set new weight prob squats 4 weeks post injury! Had pleanty more…I’m thinking healthy a 3 plate squat is very near. Maybe in another month or so.
