T Nation

The Weakest On The Site


#1

So I thought I’d start a training log to help track my progress. I’ve never done a log before on T-nation, like once on BBforums .com but I didn’t keep it up to date.
I figured if I can track progress and ask any questions I have on here.

Current Stats
Height: 6’7
Weight: 225.2 This morning
Age as of this morning: 21

Current maxes:
Squat: 305
Deadlift: 405
Bench: 230
OHP: 135

Goals:
My main goal is to get to BW of 215 and keep what strength I have now.

Backstory:
I’ve been lifting for maybe 2 years now. I lived in a Hampton inn in New Mexico for a year for my job. My gym partner was my co-worker, he kinda taught me how to put on mass, but I mainly put on fat. When i moved back home I started to eat better, like home-cooked meals, not Chili’s every night. However i still wasn’t tracking macros.
So I downloaded MyFitnessPal, went to Walmart, bought a scale, a food scale and I’ve dropped from 245 to 225. I feel SO much better about my body, BUT I’m still not where I’d like to be. So I want to hit 215, see how I look and go from there.

Diet:
I’m in a calorie deficit, I track everything I eat.
Calories: 2300
Protein: 225
Carbs: 200
Fats: 75ish
I’m pretty good at making sure to hit my protein intake but sometimes life gets in the way, the carbs and fats fluctuate day to day.
Monday - Friday for Breakfast I eat the same meal: 3 eggs and a 1/2 cup of egg whites (Half cup is for volume) = 281 Calories
Monday - Friday for Lunch I generally eat the same meal: 1 Cup broccoli, 1 Cup Green Beans, a slice of american cheese, 2cups of 90second brown rice, wheat bun and 2 Grilled and Ready to eat chicken fillets = 885 Calories.
Afternoon - Dinner (post workout) It varies on what I feel like preparing for dinner, will probably post FoodPorn pics.
Saturdays and Sundays are generally more relaxed on my diet, however, I try my damnedest to stay in a deficit, more often then not, I do.

For the sake of keeping this first post short, I’ll post my workout program, pic at 245 and pic at 225 in another post.


#2

1
This was me weighing 245.

2
This is at 225.

I started tracking my progress at 241, so here is my progress tracker.


#3

So are you from SC?


#4

hahaha what was your first hint?


#5

Crescent moon and tree haha im from upstate SC


#6

Charleston here.
Fun fact its not actually a moon but everyone thinks it is


#7

I actually did not know that but probably should… learn something everyday. I actually lived in Charleston for sometime (went to the Citadel)


#8

Almost forgot to post the template of my workout.
This’ll be my second day on this split, Yesterday I did Push. Learned pretty quick I should do shoulder press before close grip bench because, wow, its tough with fried triceps.
Worked with 195 for 5x5. That’s 85% of my max.
Like I said before, not really expecting to build any strength in a deficit just trying to maintain.


#9

After my pull workout I make some Chicken Parmesan with strung summer squash and zucchini.
214g chicken
433g squash/zucchini
= 273 calories
However I didn’t get to weigh my breading or cheese on the chicken so I’m just adding 1 serving of both.
=483 calories for dinner


#10

Volume tolerance is difference person to person, however you’re getting in 30 sets a workout which is fine if you can handle it but most cant , especially IN a deficit. Also your leg work out has over 40 sets wtf!!! now personally this would destroy me. Where did you get this push pull program,