T Nation

Trim Wants to Be Lean


#221

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 :slight_smile:
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.


#222

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!


#223

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


#224

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


#225

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


#226

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.


#227

@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 :sweat_smile:


#228

Someone’s been reading my log. :stuck_out_tongue:


#229

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.


#230

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


#231

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


#232

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


#233

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


#234

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.


#235

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.


#236

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


#237

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


#238

How spread out is all this cause that’s a lot of protein for just lunch…


#239

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.


#240

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