T Nation

Trim Wants to Be Lean

5/17/19

Slight diet derailment today but now back on track. @JMaier31, there must have been something in the air today, because I too, succumbed to Dunkin’ Donuts that some well intention-ed fool brought into work. I ate 3 before I even tasted much. I was saddened, because if I’m gonna do that, I can at least find better donuts to waste the calories on. My wife texted me that my 5 year old threw a tantrum in public and bit her finger when she made him go home. That kinda sent me over the edge.

Really tired and stressed at work today, looking forward to a weekend off with the family and maybe solid gym time where I can have a nice long workout without a time limit.

Normally at times like this I would pop a few IPA’s of some bourbon (or both). Since I wanted to stay home with the family instead of the gym, I opted for 50 reps of rear leg elevated split squats on each leg and called it a day.

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I’m right there with us. I frequently sacrifice food for alcohol to stay close to my calories.

That’s enough work to qualify this as a training day.

I have continued to struggle with food. I’m craving carbs bad. This doesn’t happen often so I gave in. I had oatmeal for dinner which was close to my budget; however, I just ate some PB&J and now I’m way over.

I think Carboholics Anonymous would have a greater following than A.A. most days. Not making fun of the latter, but seriously. How does anyone really stop eating this shit?

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I don’t think we were meant to avoid carbs. The crap we’ve created - yes. But I think the natural stuff is good for us. I guess I should consider myself successful because I’ve been eating healthy carbs lately with the exception of today’s donut.

My new caloric breakdown only allows me 200g of carbs. That’s as close to keto as I’ve ever been and I find myself with an insatiable appetite every few days due to the low amount of carbs.

Very true, good point. My point was really I wished crap carbs didn’t exist. Especially ones that come in a box.

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I’m all in with you guys about the carbs. The natural carbs are fine, and we must avoid the crappy ones.
However every now and then a donut, some candy or chocolate is part of being human, it’s all about not eating it everyday.
As long as we’re not world class athletes and everything is going in the right direction, there’s nothing wrong with crabby carbs.

So maybe not today but sunday or monday you’ll just do a day of very lean eating at a very low calorie intake. and voila the donuts are gone.

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If money wasn’t involved then I don’t think they’d exist, but here we are. The stuff is pure poison but they keep making it and we keep eating it. Imagine if we had the same cravings and subsequent joy for eating apples, oranges, pineapple, etc.

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5/18/19

Bodyweight: 202 lbs or 206 lbs depending on the scale used…gym scale more forgiving than work scale…

A1)Deadlift (ramp up sets) 220lbs x5, 250lbs x3, 278lbs x6 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 145lbs x5, 165lbs x3, 185lbs x4
C1) One arm dumbbell rows 75lbs x10, x10, x10, x8, x8 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x15

Giant set:
E1) Barbell preacher curls: 60lbs x10, x6, x5, x5
E2) Incline dumbbell bench, arms rotating to supinate: 55’sx10, x8, x5, x5

F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10, x8, x7 (alternating legs, no rest)
G1) 6-way dumbbell delt raise: 10’s x10, x10

Solid workout today, feeling great. ( I’m thinking the secret is 85 degree weather and no work…but I digress…) Deadlifts felt awesome on my back, decided to not throw in an Joker’s however. Definitely my best big lift, I just wish squats felt as easy to me.

Conditioning later with some tennis, yard work, maybe a dog walk and family time…Happy Satur-yay…

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I’m right there with ya.

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Me too

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5/19/19

Bodyweight: 203 lbs

A1) Back squat: 176lbsx5, 205lbs x5, 230lbs x4, Joker: 185lbs x8, x8
B1) Barbell overhead press: 95lbs x5, 115 lbs x5, 130lbs x4, Joker sets: 95lbs x9, x7

Giant set

C1) Dips (bodyweight): x10, x8, x5
C2) Pull-up parallel grip (bodyweight) x8, x5, x4
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x10, x8, x8

D1) Hack squat machine (3 second eccentric) (185lbs) x10, x10, x10, x10
E1) Prone hamstring curl machine: 95lbs x10, x10, x10, x10
F1) Incline dumbbell biceps curls: 25’s x10, x10, x10, x10, x8 (hard contraction at the top)

Allowing my upper caloric budget for two beers tonight for the finale of Game of Thrones. Hope the ending is satisfying…

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5/21/2019

A1)Deadlift (ramp up sets) 196lbs x5, 227lbs x5, 257lbs x10 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 130lbs x5, 150lbs x5, 170lbs x10
C1) 45 degree reverse crunch: x20, x20, x15, x12
D1) Barbell preacher curls: 60lbs x10, x8, x7, x6
E1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10 (alternating legs, no rest)

Minimalist workout today, no giant sets, no conditioning… in and out. Got a few 20 minute walks in throughout the week.

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This backfired for me. I have a few drinks to relax on a stressful day… then my inhibitions go out the door and I wind up eating ice cream and popcorn and another drink. :joy::joy::joy:

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MMMM…ice cream and beer and popcorn…

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5/24/19

Bodyweight: 202lbs or 204lbs depending on the scale

80 yard interval runs; 30 seconds rest, x10
Torque Tank push/pull, knees bent 50 yard x5 rounds each
Single leg calf hops, arms in the air x20 each leg, 3 rounds
Cable face pulls, 27.5lbs x20 x2
Left shoulder wall mobility
Indoor track walk, 5 min cool-down

This part of the week has been killer for me. Can’t drink enough coffee, irritable, not rested enough when I wake up. Had a later family graduation party for my nephew last night. The holiday weekend sounds mighty fine right now…

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5/25/19

Family time with nice weather after work this morning and hardware store trip, messed around with some tennis balls , followed by outdoor track sprints with the wind. About an hour total time.

80 yards x8 sprints straight away’s with walking the turns and another lap or two walking.

Goes without saying but:

OUTDOOR SPRINTS >>>INDOOR SPRINTS

All I want is about 17 beers now. But I’ll be good.

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5/26/19

Bodyweight: 200.5lbs-yeah

A1) Back squat: (ramp up sets x4) 190lbsx3, 215lbs x3, 245lbsx1.5- (doh–one solid rep, one slow eccentric to supports)
B1) Barbell overhead press: (ramp up sets x4) 105lbs x3, 120 lbs x3, 134 lbs x4, Joker sets: 134lbs x3, x2, x2, x2

Giant set

C1) Dips (bodyweight): x15, x10, x5
C2) Pull-up parallel grip (bodyweight) x8, x5, x4
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8

D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x8, x8, x8, x8, x8, x8 (facing the back pad so heels elevated on the platform)
E1) Prone hamstring curl machine: 95lbs x10, x10
F1) Incline dumbbell biceps curls: 30’s x8, x8, x8 (hard contraction at the top)

Thrilled I’m at 200lbs for the first time in like 11 years. The damned back squat is a grind, so I took my missed 3 reps out on the Hammer strength/hack machine and did like 60 reps total. I almost busted a nut, at least half a nut, giving myself about 60 second rest periods.

I’m still losing fat, and with 40-50% daily calories as protein, I’m not worried about muscle loss- yet. I will admit I feel like shit…just not, “can’t move shit,” yet. But with 2-3 conditioning sessions a week separate from my 5/3/1 weight training days, I see no reason to change anything yet.

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5/28/19

Bodyweight: 203lbs

A1)Deadlift (ramp up sets) 211lbs x3, 241lbs x3, 271lbs x8 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 140lbs x3, 158lbs x3, 180lbs x5
C1) One arm dumbbell rows 75lbs x10, x10, x10 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x15, x12

Giant set:
E1) Barbell preacher curls: 60lbs x10, x8, x7, x5
E2) Incline dumbbell bench, arms rotating to supinate: 55’s x10, x8, x5, x5

F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10 (alternating legs, no rest)
G1) 6-way dumbbell delt raise: 10’s x10, x10, x8

Conditioning: weighted jump rope, single hops, x40, x4

Feel shitty. Don’t hurt, just exhausted. Had a half-slab of smoked ribs yesterday, and golly…those were better than chicken. More chicken…

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5/30/19

Morning conditioning:

80 yard interval runs; 30 seconds rest, x10
Torque Tank level 3 push/pull, knees bent 50 yard x5 rounds each
Single leg calf hops, arms in the air x20 each leg, 3 rounds
Cable face pulls, 27.5lbs x20 x2
Left shoulder wall mobility

About 30 minutes total, about 20 second rest periods for all

Diet: (should still be posting this)

Breakfast: Black coffee, Combat Cookies and Cream Protein (2 scoops) mixed with 1 and 1/4 cup cooked oatmeal, strawberries, Curcumin

Lunch: Combat Protein (3 scoops) with water, 2 scoops Superfood, 1 medium pear, 2 mini brownie bites from Costco

Dinner: 14 oz skinless grilled chicken breasts, 1 cup cooked rice, Normandy vegetables

7 caps Elite Pro Minerals before bed

Calories: 2166, Protein: 267g, Carbs: 209g, Fat: 53g

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Conditioning sucks, but anything beats steady state cardio.

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