You certainly look like you’ve lost quite a few pounds there mate.
Have you re measured lately.
If not, it’s time for an update 
Sometimes checking in on the goals reveals that you are on the right track, and it seems as if you are.
Jack knows his shit about leaning out, so if you’re able to cut back a bit on fats I would try that.
Have you tried giant sets, ala Brian Alsruhe
Those have helped me tremendously with shedding some fat.
Yeah, it is time for an update. I have not tried giant sets but am finally reading the 5/3/1 e-book so I get a few other ideas. Already decided I’m skipping a de-load week this cycle. Thanks!
4/5/19
Treadmill walk 5 min, brief bodyweight warmup
A1) Back squat (ramp up sets x4), 180lbsx5, 207x3, 231x2, 205lbs x2, x2, x2
B1) 45 Degree seated leg press: 385lbs x8 x8, x8, x8
C1) Prone hamstring curl: 90lbs x10, x10, xx10
D1) Smith machine standing calf raise off step (2 sec pause top and bottom position): 135lbs x15, x12, x12, x10
E1) Prone plank holds 30 seconds x5
15 min Airdyne bike, speed around 19
Diet
Breakfast: Coffee with 5 tbsp half and half, 2 large whole eggs, 16 Tbsp liquid egg whites, 2 tbsp EVOO, 1 cup cooked oatmeal, cooked with 4 oz each strawberries and wild blueberrries; 10,000 mg Vitamin D, Curcumin (1 cap), baby asprin
Braincandy
Pre-workout: 3 scoops Isolate Whey Protein (Chocolate) with water, 9 oz tart cherry juice
Dinner: 12 oz Kirkland Boneless/skinless chicken thighs with tomatillo and hatch salsa, 1 cup white rice; 1 cup raw unpasteurized sauerkraut
4/6/19
Nice weather, walked outside with the dog and my son, around 20 minutes, then grilled. Pretty beat all day after work.
Diet:
Breakfast: Coffee, cream, 3 Scoops Isolate Chocolate Whey Protein with water; 1 medium banana
Lunch: 16 oz Boneless/skinless chicken thighs with tomatillo and hatch chili salsa, 1 cup cooked white rice, hot sauce
Dinner: 3 oz Grilled chicken drumsticks with Carolina BBQ sauce, Grilled shrimp (10), 4 oz Grilled skinless chicken breast, St. Louis BBQ sauce
Snack: 1 smore. (It was glorious!)
Calories: 2184; Protein: 268g; Carbs: 140g, Fat 65g
4/7/19
Bodyweight: 211 lbs
Band pull aparts, face pulls, x20
A1) Barbell standing overhead press: (warm up sets) 102lbs x5, 115 lbsx3, 130 lbs x6, Joker sets: 135 x4, x4, 115lbs x8
B1) Pullups (Bodyweight) with neutral grip: x10, x6, x5, x5, x4, x4
C1) Standing biceps curl with straight bar/medium grip: 45lbs x10, 55lbs x10, x10, x10, x10, x10 (slow eccentric 2-3 second)
D1) Dips (bodyweight) x8, x6, x5, x5, x5
D2) Single leg calf raise on step(supersetted with dips) x10, x10, x10
Conditioning: Stairmaster level 6, 10 min
In one of the books Jim talks about deloading every other cycle. If you train less frequently than 4x/week you might be able to go longer. I’m in my 3rd cycle of 3 days/week without a deload, and the only reason I’m thinking about taking one now is I’m starting to get run down from eating at a 500-750 calorie/day deficit for the last few months.
@OTHSteve Yeah, I’m changing a few things, Steve. I’m skipping the de-load after this week, then going to a 3 day per week Squat/OHP and Deadlift/BP rotation with Joker sets and a smattering of conditioning/assistance.
Taking @jackolee’s advice about changing macros to 50% protein and lowering fat. I will see where this leads me. Hopefully not to a huge smoked brisket 
Someone’s been reading my log. 
You bet. But I think I can handle longer workouts with reduced days to get to the gym. Conditioning should come more naturally outdoors with the improving temps. So your plan fits my goals well for now, at least until I stop doing 5/3/1.
4/7/19
Diet
Breakfast: Coffee, 5tbsp half and half, Isolate Chocolate Whey Protein 3 scoops, water, whole milk plain yogurt (1 cup), blackberries (1 cup), Curcumin (1 cap), baby asprin, Vitamin D3- a handful
Pre-workout: 3 scoops Mag-10, water, blue raspberry flavoring, Cheribundt Tart Cherry Juice 16 oz
Dinner: Skinless grilled chicken breast (10oz), Sweet baby ray’s BBQ sauce (2 tbsp), Normandy Vegetable Blend (2 cups), salt, Steamed white rice (1 cup)
Snack: 8 tbsp raw, unpasteurized sauerkraut
Bedtime: Elite pro minerals (7 caps)
Calories: 1981, Protein: 233g, Carbs: 188g, Fat 32g
4/8/19
Diet from yesterday
Breakfast: coffee, cream, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, 1 cup cooked steel cut oatmeal, 5 frozen strawberries cooked in
Lunch: Isolate Chocolate Whey Protein, Water, 1 medium banana, 2 scoops Superfood
Dinner: “Eggroll in a Bowl”: 4 oz Jimmy Dean’s Breakfast Sausage, Stir Fried with Cabbage and garlic/ginger soy sauce, 4 oz grilled chicken breast, 1 cup cut pinapple
Calories: 1939; Protein: 200g, Carbs: 145g, Fat: 89g
4/9/19
Bodyweight: 211 lbs
AM Workout:
A1) Barbell Deadlift (warm up sets), 206lbs x5, 235lbs x3, 262lbs x6-Mixed grip last set
B1) Incline 45 degree leg raise x20, x15, x12, x12
C1) 45 degree Back extension x10, x10
D1) Walking lunges (bodyweight) about 60 reps per leg with 2-3 rest breaks
Conditioning: Loaded carries with 70lbs dumbbells, 120ft x5 rounds
4/9/19
Breakfast: Coffee, half and half, Mag-10 (3 scoops), 8oz Cheribundt Tart Cherry Juice pre-workout
Lunch: 3 Scoops Isolate Chocolate Whey Protein, 2 scoops Superfood, water, 6 Flameout caps, more black coffee
Snack: 2 Carnitas Tacos with corn tortillas, onion, cilantro, jalapeno, and hot sauce
Dinner: 3 Scoops Isolate Chocolate Whey Protein, Water, 1 pint whole blackberries, 2 Triscuits Crackers
Calories: 2003, Protein: 246g, Carbs: 145g, Fat 50 g
A1) Barbell bench press: (warm up sets) 140lbs x3, 160lbs x3, 176lbs x7
B1) Incline dumbbell bench press (semi-supinated) 50’s x10, x10, x10, x8
C1) One arm dumbbell row 50’s x15
D1) Cybex supported row seated: 110lbs x10, x10, x10, x10
Conditioning: None
Diet:
Breakfast: Coffee, half and half, Mag-10 (3 scoops), 8oz Cheribundt Tart Cherry Juice pre-workout
Lunch: 3 Scoops Isolate Chocolate Whey Protein, 2 scoops Superfood, water, Grilled chicken sandwich with Kaiser Bun, lettuce, tomato, Chipotle BBQ chicken salad with tortilla strips, 2 tbsp black beans and dressing
Dinner: 5 oz grilled chicken breast with BBQ sauce (kinda on a BBQ sauce kick), 2 cups Normandy Vegetable blend, 6 pieces dried/candied pineapple
Calories: 2100; Protein: 238g; Carbs: 182g, Fats: 57g
Today was meh- was pretty hungry and ate a lot. Workout was brief due to a late start. I hate that.
4/11/19
Breakfast: coffee, cream, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, 1 cup cooked steel cut oatmeal, 4 frozen strawberries cooked in
Lunch: Isolate Chocolate Whey Protein, Water, 2 scoops Superfood, 6 caps of Flameout, 1 pint of blackberries
Braincandy
Dinner: 5 oz grilled chicken breast mixed in a 2 cup baby spinach salad with 10 tbsp fig balsamic dressing, water
Calories: 1836; Protein: 163g, Carbs: 138g, Fats: 69g
Not too hungry today; capping my calories pretty low as is the case. My gym is undergoing a remodel and is closed for 4 days, so I’m going to try to be creative with bodyweight workouts or kettlebells/dumbbells around the house in the mean time.
4/12/19
Diet:
Breakfast: coffee, cream, 3 tbs sugar, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, cooked spinach, 1 cup cooked steel cut oatmeal, 4 frozen strawberries cooked in
Lunch: 3 scoops Banana Metabolic Drive, water
Snack: Raw sauerkraut
Dinner: 12 oz wild Baked Alaskan Cod, with 1/2 cup Panko Breadcrumbs, 1 egg (for batter) herbs/spices, 8 oz Baked Potato, 8 tbsp pineapple salsa, water
Calories: 2019, Protein: 202g, Carbs: 167g, Fats: 57g
4/13/19
Bodyweight: 210 lbs
Improv home workout- can’t wait for new gym equipment Monday!
Supersetted 50 lbs kettlebell swings x10, with sets of 10 push-ups; 8 rounds 30 second rest periods
Diet:
Breakfast: coffee, cream, 3 tbs sugar, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, cooked spinach, 1 cup cooked steel cut oatmeal, 4 frozen strawberries cooked in
Snack: 3 scoops Banana Metabolic Drive, 2 scoops Superfood, water
Lunch: 3 pork Al Pastor tacos with corn tortillas, cilantro and onion/hot sauce, 5 tortilla chips and salsa, 1 whole grapefruit
Dinner: 8 oz Panko breaded Baked Wild Alaskan Cod, Chopped iceberg lettuce and 3 tbsp Asian Sesame Dressing
Calories 2131; Protein: 188 g; Carbs: 158 g, Fat 82g
How spread out is all this cause that’s a lot of protein for just lunch…
Lol- minimally, boss!
I was kinda stress eating that day, as I said in the post I know I ate too much at work that day. On the plus side, I think I’m losing despite this big lunch based on the mirror.
Planning on a comp update/pictures next weekend.
4/15/19
Bodyweight: 208 lbs (-2)
Treadmill incline walk (3.0 incline) 3.7 MPH 20 min
Incline dumbbell curls (20’s) x15, x15, x15
Checking out new gym equipment and planning my new workout plan tomorrow. Keeping calories about where they are until I stop losing, but longer workouts 3x week and I’m going to add some more direct biceps and maybe calf work to try to bring them up a bit.
Diet:
Pre-workout: Americano with cream and sugar, 2 scoops Mag 10
Mid-Morning: 3 Scoops Banana Metabolic Drive with water; medium sized banana
Dinner: 14 oz center cut pork chop, 1.5 cups cooked white rice, Normandy vegetables (2 cups steamed)
Snack: 6 oz turkey meatloaf with onion, bell pepper, ketchup, baked with ghee,
water
Calories: 1913; protein: 211g, Carbs: 166g, Fats: 43g