Strength & Fitness 2016

[2Birds1Stone]

I don't speak hashtag, but the rest of it should be super fun. I can't wait to add that goal for next year. Is your freaking-out-ness causing any shifts in your routine? What is your routine?

Right now I'm training for the Powerlifting meet December 17th so I have a 4X a week strength program in the gym.

I'm also running a 15k on a very hilly course October 9th, so I will be running 2X a week for the next 4 weeks in preparation for that.

Over the winter I plan on swimming with the local USMS group 1X a week at the local community college, and signing up at the YMCA pool to get an additional weekly session in.

Aside from that nothing too crazy, I MTB all winter (especially since I replaced my XC hardtail bike with a Fat Bike last week). Once spring comes I will jump on a 16-20 week plan to get race ready by september. Likely using Don Fink's 

https://www.amazon.com/dp/B00MJDA178/ref=cm_sw_r_tw_dp_x_pUVZxb1RNAF3S

[wildbeast]

Fitness and fruit...

As I mentioned earlier, I'm 3 months into working on my fitness and weight goals, and I'm looking for advice on fruit consumption during this process.  I'm 48 and female so the process is slower and harder than it used to be.  My diet in general is pretty good and pretty low-carb with the exception of fruit.  I eat fruit every day, usually a couple of bananas and I'm wondering if I should reduce or eliminate it for a while to maximize the results from my efforts. 

I stick to low-impact exercise due to previous injuries on a knee and foot.  I currently do a 40 min circuit training dvd 5 days a week and have just added a 45 min low-impact cardio as well which I plan to do 5 days a week.  I also do some leisurely walking every day but don't count that because it's too slow for exercise. 

I welcome feedback and advice from experienced exercisers on this.  On the one hand, it's nice to have the fruit as a treat, but I'm wondering if I'm sabotaging my efforts to a certain degree. 

[2Birds1Stone]

Fruit is good, I tend to stick to fruit that has a lower calorie density and more fiber.

Berries, apples, bananas, are pretty good as far as satiety vs. calories.

I tend to stay away from citrus, grapes, etc.

At the end of the day the thing that will matter most is caloric intake. Fruit is not "bad", but you can get way too much sugar/carbs/calories if you over do it.

[horsepoor]

Loaded 40 80# bales of hay today, and get to stack them tomorrow.   I'm sorry to say it's the best workout  I've had in a long while.

[jordanread]

Loaded 40 80# bales of hay today, and get to stack them tomorrow.   I'm sorry to say it's the best workout  I've had in a long while.

But how'd you like it? Capability win?

[horsepoor]

Loaded 40 80# bales of hay today, and get to stack them tomorrow.   I'm sorry to say it's the best workout  I've had in a long while.

But how'd you like it? Capability win?

Yes, as an almost 40 year old woman, I'm glad I can climb on top of a big hay stack, throw down bales, and muscle them 5 high into the trailer.  Hopefully I can do the same when I'm 60.  Usually the hay seller will throw them down from the stack for you, but this guy was having a medical issue, so I had to do it all.  I was wishing I'd deadlifted more the last couple months.  Definitely feeling a little sore this morning.

[hudsoncat]

Hello? Anyone still here?

I've fallen off the workout wagon. I only ran twice last week, then I came down with a mystery illness that knocked me out for about 5 days. I feel almost back to normal today... but I'm thinking about giving myself another day or two off just to make sure I've whipped this thing. I probably made a mistake coming back to work yesterday.

Right before I got sick I ran the local cross country course on a wet, rainy day. I can't believe how sore I felt the next day. My hips were particularly sore... I guess my stabilizers worked overtime on the wet grass. (I normally run pretty strictly on roads) I've been focused on hip mobility lately (tight hip issues), but clearly hip strength needs to become a focus. I'll continue the Myrtle Routine, but I am going to look at adding a few more hip strengtheners in a few times a week as well.

[Exhale]

I haven't dropped by for a long while because my fitness went way south this year. The good news is that I'm heading back to my daily fitness class on 10/17. And, as if the Universe wanted to preempt any whining I might do about it being hard to get back into shape, I came across this today => https://www.upworthy.com/this-retired-nfl-player-put-up-an-amazing-gym-that-trains-people-with-disabilities?c=hpstream

Mission accomplished, there'll be no whining from me!

[jordanread]

Damn Exhale. That article is definitely one of those ones that puts excusitis in perspective. Thanks for the link!

Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?

[Bracken_Joy]

Thanks for reviving this thread hudsoncat! I need my inspiration on here.

I actually have been working out this past week! And next weekend I'm hiking my yearly "finish line" for my intense hiking season. It is 10.2 miles out and back. So in 5.1 miles, you climb 4900 feet. Kicks you ass nice and good. Not too bad when I've prepped adequately, brutal when I haven't. It'll be interesting to see how I do this year. I've done way more weight training than ever before, and way less hiking (thanks in large part to moving).

[jordanread]

Thanks for reviving this thread hudsoncat! I need my inspiration on here.

I actually have been working out this past week! And next weekend I'm hiking my yearly "finish line" for my intense hiking season. It is 10.2 miles out and back. So in 5.1 miles, you climb 4900 feet. Kicks you ass nice and good. Not too bad when I've prepped adequately, brutal when I haven't. It'll be interesting to see how I do this year. I've done way more weight training than ever before, and way less hiking (thanks in large part to moving).

You did just find yourself impressed with a latest hike haven't you?

[Tyson]

I mentioned earlier in the thread I hurt my back pretty badly back in January, so I've been out of commission for most of this year.  Finally got back to where I can do some stuff a couple of months ago.  I'm still doing Convict Conditioning, plus I've started doing yoga (to help my back continue to heal).  Wow, yoga is hard!  Even harder than CC.  So far I really like it, even though I've discovered that I am:

1. Very inflexible (especially hamstrings)
2. Not particularly balanced (fall out of poses a lot)

Anyway, I'm not pushing myself quite as hard at CC at the moment, and in fact I've only been doing the pushups and pullups part lately.  But I have made progress.  My recent reboot after hurting my back, I started out only being able to do 5 pushups and 1 wobbly pullup.  Now I am at:

Full Pushups - 18
Full Pullups - 5

I also had gained a ton of weight when I hurt my back, I was close to 190.  I'm back to 175 now, and the weight is continuing to fall off.  For aerobic exercise I just try to ride my bike most days a week.

[jordanread]

I mentioned earlier in the thread I hurt my back pretty badly back in January, so I've been out of commission for most of this year.  Finally got back to where I can do some stuff a couple of months ago.  I'm still doing Convict Conditioning, plus I've started doing yoga (to help my back continue to heal).  Wow, yoga is hard!  Even harder than CC.  So far I really like it, even though I've discovered that I am:

1. Very inflexible (especially hamstrings)
2. Not particularly balanced (fall out of poses a lot)

Anyway, I'm not pushing myself quite as hard at CC at the moment, and in fact I've only been doing the pushups and pullups part lately.  But I have made progress.  My recent reboot after hurting my back, I started out only being able to do 5 pushups and 1 wobbly pullup.  Now I am at:

Full Pushups - 18
Full Pullups - 5

I also had gained a ton of weight when I hurt my back, I was close to 190.  I'm back to 175 now, and the weight is continuing to fall off.  For aerobic exercise I just try to ride my bike most days a week.

Kicking ass. I would not do well if I ever had to deal with an injury.

[2Birds1Stone]

Deloading after my initial 5 week powerlifting block. Will be retesting maxes on Saturday =)

[EngineerYogi]

I've fallen off a bit too. I had a very intense couple of years of training and have switched gears significantly. I find having no semblance of a daily routine really wrecks my attempts at a fitness habit. I have a few more weeks of yoga teacher training and then I should be able to get back into a rhythm.

[Northwestie]

It's ok, and often very beneficial to take a break from intense training.   I generally keep a pretty high base level and then as projects come up I adjust my training regime to meet specific goals.  These might be more aerobic/strength for long backcountry ski trips, strength/endurance for climbing projects, or a combination of things for back-to-back big mountain bike days.

What I avoid like the plague is gym workouts with no goal other than max weight.  It doesn't serve me well in my outdoor activities.   I'm ALWAYS in the gym with a specific activity/performance goal in mind.

[Lagom]

Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.

I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!

[jordanread]

It's ok, and often very beneficial to take a break from intense training.   I generally keep a pretty high base level and then as projects come up I adjust my training regime to meet specific goals.  These might be more aerobic/strength for long backcountry ski trips, strength/endurance for climbing projects, or a combination of things for back-to-back big mountain bike days.

What I avoid like the plague is gym workouts with no goal other than max weight.  It doesn't serve me well in my outdoor activities.   I'm ALWAYS in the gym with a specific activity/performance goal in mind.

YES!!!

[SoccerLounge]

Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.

I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!

As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.

[jordanread]

Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.

I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!

As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.

I know this wasn't the goal of this post. However, in going to use bro-science in a sentence this week. Probably on a snarky manner, as it should be, but still, this week

[Lagom]

Been chipping away. Started a new training cycle a week ago and for the first time in over 15 months decided to free squat (instead of box squat) to see how my hip would hold up. So far so good! I was pretty tentative at first but other than a bit of stiffness, it's been going great and the box squat numbers carried over as well as I could have hoped (which is to say free squat is lower, but not as much as I feared). Just did 3x5 today at 295, which was my 1RM last time I free squatted, so not too bad.

I am officially canceling my box squat goal for the year, and am now just focusing on trying to get my free squat to something like 375 so I have a decent base for 2017. It would be awesome to compete in a full powerlifting meet instead of deadlift only or push pull. Might make that a goal for 2017 as well!

As someone who also has a couple of long-term issues that limit both my squat and my DL somewhat, I really appreciate reading posts like this. It's a bit demoralizing sometimes to see the endless legions of bro-science "ATG SQUATS OR YOU'RE NOT EVEN WORKING OUT" or "DEADLIFTS EVERY DAY" type liftier-than-thou pronouncements on the intertrons.

Heh, thanks. I do have semi lofty lifting aspirations, but only because I like testing myself and having goals to reach for. I also sort of nerd out about it, strange as that may sound. But I am too old to abuse my body in pursuit of my goals and in the end it's all about having fun and staying healthy. That said, the bro science youtuber can be pretty amusing, at times :)

I strongly dislike the bro culture that permeates many gyms, which is why I'm so thankful to have found mine. There's several injury/body-type limited lifters in my gym and pretty much all have stated that they have never felt more comfortable working out, which I know is a point of pride for the owner, even though he is a hard-core competitive lifter himself. One member, an extremely overweight but increasingly strong and badass mother (literally!) told me that she was regularly and openly ridiculed in the previous gym she used when first starting her fitness journey. That shit pisses me off so much.

[Exhale]

I mentioned earlier in the thread I hurt my back pretty badly back in January, so I've been out of commission for most of this year.  Finally got back to where I can do some stuff a couple of months ago.  I'm still doing Convict Conditioning, plus I've started doing yoga (to help my back continue to heal).  Wow, yoga is hard!  Even harder than CC. 
...

Great job! What kind of yoga are you doing?

[hudsoncat]

Damn Exhale. That article is definitely one of those ones that puts excusitis in perspective. Thanks for the link!

Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?

From talking to other runners, a lot of what has helped them is actually found in the Myrtle Routine (Clamshells, side leg lifts, donkey kicks, etc). So the plan right now is to continue the routine but build reps/sets and add some resistance bands/loops to clamshelles, leg lifts, etc.

Not that any of them seems like they'd break the bank, but anyone have any have a particular brand of resistance bands/loops they like?

Still haven't actually gotten back into running. I've come home every night this week feeling so exhausted that a walk with the dogs has been the extent of my physical activity. I'm not sure what this illness was/is (Fever, headache, and extreme fatigue have been my only symptoms), but it's really knocked me down!

[EngineerYogi]

Damn Exhale. That article is definitely one of those ones that puts excusitis in perspective. Thanks for the link!

Hudsoncat, hips are tricky like that. I do love that experience of doing some kind of physical activity, and the next day, you have DOMS in a place you didn't even think was working all that hard. The human body is cool like that. I experience things like that with my hips and my core. Never feel it in the moment, but the next day, it's always surprising. What hip strengthening excercises are you going to include?

From talking to other runners, a lot of what has helped them is actually found in the Myrtle Routine (Clamshells, side leg lifts, donkey kicks, etc). So the plan right now is to continue the routine but build reps/sets and add some resistance bands/loops to clamshelles, leg lifts, etc.

Not that any of them seems like they'd break the bank, but anyone have any have a particular brand of resistance bands/loops they like?

Still haven't actually gotten back into running. I've come home every night this week feeling so exhausted that a walk with the dogs has been the extent of my physical activity. I'm not sure what this illness was/is (Fever, headache, and extreme fatigue have been my only symptoms), but it's really knocked me down!

I like the bands from Iron Woody, great quality. I have the 41" paired Masters' pack, you may not need a set of pairs though or that many varied resistances. They offer a lot of options: https://ironwoodyfitness.com/product-category/bands/41-paired-layered-band-packages/

[2Birds1Stone]

Tested 1 rep maxes on the big 3 after the initial powerlifting training block.

Deep Squat - 420 x 1
Paused Bench - 315 x 1
Deadlift - 545 x 1
Total - 1280

Increased my total by 95lbs since August 1st! Very happy so far.

Followed this up with a sick 50 minute mountain bike ride where I hit some section PR's on Strava. Who said you can't do both ;)

[monstermonster]

I had 2 weeks of craziness (conference, travel) and only averaged 4 days/week of working out, down from 6 days/week.

Hopping back on the wagon today, going back up to 6-7 days/week. Need to get more dedicated about incorporating running and not just doing fun Barre classes and weight lifting.

[hudsoncat]

Just complaining... running is hard. ugh.

Between busy season at work, tornado recovery efforts, and then being sick, my workouts took a hit and I'm certainly paying for it a bit now. It all just feels a bit harder than it did a few weeks ago. I've been doing this long enough now that I know it'll pass and be fun again soon enough. But in the meantime, running is hard. ugh.

[Bakari]

I have neither posted nor even read any updates in at least 3 pages, and I haven't really done any real workouts in about as much time.
This happens pretty much every year - work out hard while I have a goal, meet that goal, then get distracted by other things - so I'm pretty much just accepting it.


But I am happy to report that not only did I pass my semi-annual fitness test (Coast Guard) without having done any running for about the 6 months prior, but at a local street fair last weekend I successfully flipped over the big tractor tire.  I had never tried it before, and wasn't sure I'd be able to do it, but I actually flipped it 8 times in a minute.  Which was definitely not the record for the day, but did put me in about the top 15 of the approximately 300,000 visitors (well, or at least the subset who tried, and could do it at least once)

But then this week I spent a day putting up metal fences and was so sore the next day, definitely a reminder that I need to keep active if I don't want to lose the ability to

[PDM]

Post half marathon goal achieving I've finally moved onto the sub 20min 5km goal (nothing like a month or so of holiday to derail your fitness). I've started the 5km Level II plan provided through the Garmin connect website. 3-4 days a week. 1 easy, 2 interval workouts and 1 longer run. The first week was easy enough...but seems like it really ramps up in coming weeks. Also back into SL5x5 aiming for atleast 2 days a week. Current challenge is backing up lifting/running days.

[use2betrix]

Been on pace as usual. As I mentioned earlier my third hernia reared its ugly head a couple months back so I had to change gears away from the soul crushing intensity I love.

Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.

is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.

[jordanread]

Been on pace as usual. As I mentioned earlier my third hernia reared its ugly head a couple months back so I had to change gears away from the soul crushing intensity I love.

Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.

is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.

Nope. There was some snark, and it was taken out of context. We love photos here (except you and Bakari... Because abs) 😛. And that's just me, not the rest of the members. Post away, please.

[Jon_Snow]

I'd say go for it...I get the sense you want to. :)

I posted some before/after pics to much fanfare recently. Mine were more FAT to FIT.

I suspect yours are going be more along the lines of JACKED to REALLY JACKED.

[Bakari]

Nope. There was some snark, and it was taken out of context. We love photos here (except you and Bakari... Because abs)

no worries, quite gone! :-) That wasn't really "real", just a well timed peak

[Primm]

Been on pace as usual. As I mentioned earlier my third hernia reared its ugly head a couple months back so I had to change gears away from the soul crushing intensity I love.

Been working 60-70 hrs a week but diet and training still on point. This has been a staple in my life
For over half my life so it's beyond routine.

is the general consensus here still that people hate self improvement pics because it makes them u comfortable seeing other people? I remember last time a few members posted pics people were whining and feeling the need to leave this thread because others have different goals than their own.

Nope. There was some snark, and it was taken out of context. We love photos here (except especially you and Bakari... Because abs) 😛. And that's just me, not the rest of the members. Post away, please.

FTFY.

[use2betrix]

Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.

The great thing about filters is they can mask my incredibly white skin lol.

[jordanread]

Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.

The great thing about filters is they can mask my incredibly white skin lol.

What are these filters you speak of? My pics here are all about being super inflexible and super pale (JS said something about 'out-pasty ing him). Dude...You kick ass. I will now leave this thread open for people who are all about that stuff (like vascularity) to comment. For science...I think. :D

[Lagom]

Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.

The great thing about filters is they can mask my incredibly white skin lol.

Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?

I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.

Also on the #pasty hype train over here!

[2Birds1Stone]

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

[use2betrix]

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.

[use2betrix]

Haha well I think my days of "more jacked" have pretty much peaked. I don't know that I can get too much beyond where I'm at while maintaining my health. I can, however, focus more on weak spots and bring different things into unison. Looking at this picture, I definitely have some strong points but I think I need to give my triceps more attention. I think I'll cut back on a couple other muscle groups slightly on the day I train triceps, and try and get an extra exercise in for them.

The great thing about filters is they can mask my incredibly white skin lol.

Gotta admit @use2betrix, I was a little surprised at how fast your powerlifting numbers had progressed, but not any more! Looking good, my man. One day I hope to enter the jacked category. Damn ectomorph genes make gaining mass such a slow process. At least it's fun seeing the surprise on people's faces when someone that looks decidedly not like you (aka lanky ol' me) pulls 545. Let's not talk about my bench though... Gotta a little buddha power-belly I need to work off as well from all of the dirty bulking I've been doing, but I'm scared about losing strength. Any tips on that front?

I'm also curious in general how you approach your diet. Do you track everything? I've been pretty resistant to it (due to laziness), but am slowly giving into the idea that I need to be better on that front if I want to make the progress I am hoping for.

Also on the #pasty hype train over here!

My powerlifting numbers started reasonable then climbed a bit. My deadlift a ton but mostly cause I hadn't done it regularly since high school. I think it also caused my hernia so I'm back to not doing it again haha. I did so much squats, rack pulls, etc, that gave me a great base for deadlifts. My bench had always been strong, and my squats always weak. My all time PR's (I don't really max anything) are 275x10 on bench, 355x6 on squats, and 475x6 on deadlift (with the trap bar)

As for diet, it's pretty much flawless haha. I do go out to a nice dinner with the wife once a week or every other week, and we have ice cream once a week (sometimes twice lol)

That being said, other than that I eat 6 perfectly planned, measured/weighed meals each day. Right now I'm having about 3300 calories on non lifting days and 3500 on lifting days. I just transferred projects and my new project is far more physically demanding. I've lost 5 lbs in the last 3 weeks. It's good cardio though which I need because I neglect cardio terrible. I work 60-70 hrs a week so it's hard enough to get my workouts in.

We have the same breakfast every day and alternate between two dinners. We also have shakes at 8 am and 6 pm (or post evening gym)

For our noon and 3 pm we alternate between a handful of different meals, but eat the same one at noon and 3 to make the cooking easier.

Compliments to my wife for putting all of this together, and for doing 100% of the meal prep, grocery shopping, and waking up at 5:30 to make me breakfast before work. I tell her about how many calories we want and macro break downs then we work together to make the numbers right. She basically eats 50% what I do. Odd that it works out that way. She doesn't work so she enjoys the cooking because it keeps her busy.

Here's our meal plan, kind of confusing, but ask if you have any questions. There are some things I'd like to change but haven't yet. Sitting at about 195lbs right now. We've also eliminated some of the meals below lately. Mostly the paleo ones since I really only do that when I'm trying to lose weight.

Ps this whole post was sent from my phone so cut me some slack on the format, grammar, etc.


Chicken Stir Fry
8 oz Chicken - 368 calories, 8g fat, 68g protein
1/4 cup cooked veggies - 22.5 calories, 3.75g carbs, 0.75g protein
3 Tbsp stir fry sauce - 45 calories, 12g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 647 calories, 8g fat, 64g carbs, 71g protein
   ** (lunch/3pm) 323 calories, 4g fat, 32g carbs, 35g protein

Cheesy Chicken & Rice
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
1/8 Diced onion - 8 calories, 1.75g carbs, 0.25g protein
1/4 can corn - 70 calories, 0.875g fat, 14.875g carbs, 1.75g protein
1/4 can Cream of Chicken - 90 calories, 6g fat, 7.5g carbs, 2.25g protein
1/4 cup cheese - 110 calories, 9g fat, 1g carbs, 6g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 766 calories, 22g fat, 73g carbs, 64g protein
   ** (lunch/3pm) 383 calories, 11g fat, 36g carbs, 32g protein

Honey Chipotle Chicken
6 oz Chicken - 276 calories, 5.95g fat, 51.68g protein
2 Tbsp honey - 230 calories, 34g carbs
1 Tbsp ketchup - 20 calories, 5g carbs
1 Tbsp chipotle adobo - 10 calories, 1g carbs, 0.5g fat
1/2 cup mashed sweet potatoes - 124.5 calories, 29g carbs, 0.3g fat, 2.3g protein
   ** (lunch/3pm) 660.5 calories, 6.8g fat, 69g carbs, 54g protein
   ** (lunch/3pm) 330.25 calories, 3.4g fat, 34.5g carbs, 27g protein









Creamy Chicken w/ Spaghetti Squash (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
Sliced mushroom - 15 calories, 2g carbs, 2g protein
1/4 Diced onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup Sliced Carrot - 7 calories, 2g carbs, 1g protein
1/4 cup Celery - 5 calories, 0.5g carbs, 0.5g protein
1/4 cup Coconut Milk - 17.5 calories, 1.125g fat, 2g carbs
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 640.5 calories, 16g fat, 58g carbs, 75g protein
   ** (lunch/3pm) 320 calories, 8g fat, 29g carbs, 37g protein

BBQ Chicken Salad (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1 cup Romaine lettuce - 8 calories, 0.1g fat, 1.5g carbs, 0.6g protein
1/4 diced tomato - 8.75 calories, 0.75g carbs
2 tbsp red onion - 8 calories, 2g carbs
2 tbsp BBQ sauce - 70 calories, 18g carbs
3 Tbsp ranch dressing - 120 calories, 4.5g carbs, 10.5g fat, 1.5g protein
1 cup sweet potato - 180 calories, 41g carbs, 0 fat, 4g protein
   ** (lunch/3pm) 763 calories, 18g fat, 68g carbs, 75g protein
   ** (lunch/3pm) 381 calories, 9g fat, 34g carbs, 37g protein

Orange Chicken & Veggie Stir Fry (PALEO)
8 oz Chicken - 368 calories, 7.93g fat, 68.91g protein
1/2 cup bell pepper - 20 calories, 4g carbs
1/2 cup diced Zucchini - 10 calories, 0.1g fat, 1.9g carbs, 0.68g protein
1/4 onion - 16 calories, 3.5g carbs, 0.5g protein
1/4 cup OJ - 27.5 calories, 6.5g carbs, 0.5g protein
1 cup cooked basmati rice - 212 calories, 48g carbs, 2g protein
   ** (lunch/3pm) 653 calories, 8g fat, 64g carbs, 73g protein
   ** (lunch/3pm) 326 calories, 4g fat, 32g carbs, 36g protein






Burgers
5 oz burger – 200 calories, 8.75g fat, 30g protein
1 cup lettuce – 10.1 calories, 2.3g carbs, 0.1g fat, 0.6g protein
2 Tbsp ranch dressing – 80 calories, 3g carbs, 7g fat, 1g protein
3 Tbsp ketchup – 60 calories, 15g carbs
   ** 350.1 calories, 20.3g carbs, 15.85g fat, 31.6g protein
   **  305.05 calories, 17.65g carbs, 12.3g fat, 31.6g protein 
Chicken Parmesan
4 oz chicken - 182 calories, 4g fat, 34g protein
1/2 cup penne - 180 calories, 1g fat, 27g carbs, 5g protein
1 cup marinera - 160 calories, 6g fat, 26g carbs, 4g protein
1/4 cup mozzarella - 80 calories, 6g fat, 1g carbs, 8g protein
   ** 602 calories, 19g fat, 54g carbs, 51g protein
   ** 301 calories, 9g fat, 27g carbs, 26g protein

Breakfast
2 lg. eggs – 180 calories, 2g carbs, 14g fat, 12g protein
1 cup egg whites – 100 calories, 20g protein
1Tbsp ICBINB Light – 40 calories, 4g fat
3 pcs cinnamon raisin ez. bread – 240 calories, 54g carbs, 9g protein
2 Tbsp. apple butter – 60 calories, 16g carbs
   ** 620 calories, 72g carbs, 18g fat, 41g protein
   ** 310 calories, 36g carbs, 9g fat, 20.5g protein

Banana
Medium size – 105 calories, 27g carbs,

Coffee
Carmel Machiatto 1 Tbsp – 35 calories, 6g carbs, 1.5g fat

Steel Cut Oats
1/4 cup dry - 150 calories, 2g fat, 27g carbs, 5g protein

Whey Protein
1 scoop – 120 calories, 3g carbs, 1g fat, 24g protein


BSN Protein
1 scoop – 200 calories, 15g carbs, 6g fat, 22g protein

 Nitro Tech Protein
1 scoop – 160 calories, 4g carbs, 2g fat, 30g protein

DAILY AVERAGE:
Example of non-workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
   1/4 cup (uncooked) steel cut: 150 calories, 27g carbs, 2g fat, 5g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Non Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
Dinner: 350.1 calories, 20.3g carbs, 16g fat, 31.6g protein

Total for non workout days: 3298 calories, 293g carbs, 82g fat, 328g protein
           : 1649 calories, 146.5g carbs, 41g fat, 164g protein

Example of workout days
Breakfast: 620 calories, 72g carbs, 18g fat, 41g protein
1/2 Banana: 52 calories, 13g carbs
9 a.m.: Whey & BSN: 320 calories, 18g carbs, 7g fat, 46g protein
Lunch: 763 calories, 18g fat, 68g carbs, 75g protein
3 p.m.: 763 calories, 18g fat, 68g carbs, 75g protein
6 p.m. Workout Days: Whey/Nitro Tech 280 calories, 7g carbs, 3g fat, 54g protein
            1 Banana: 105 calories, 27g carbs
Dinner: 602 calories, 19g fat, 54g carbs, 51g protein

Total for workout days: 3505 calories, 327g carbs, 83g fat, 342g protein
           : 1752.5 calories, 163.5g carbs, 41.5g fat, 171g protein

[Lagom]

Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.

[Primm]

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.

[use2betrix]

Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.

since your goals seem to be primarily strength/powerlifting related, I think that diet is a bit less important than if you "wanted to be jacked" lol.

That being said, it still plays a big part, and if you want to focus on lowering bodyweight and increasing muscle, it's literally 100% lifting and 100% diet, there's no way to split it up for importance. If I had to choose my path for fitness the next 30 years, I'd probably say 70% diet 30% training. Food is more important than any drug or anabolic substance ever. Without it there's nothing, and getting it in check makes the biggest differences ever.

If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.

[2Birds1Stone]

If I had a poster of myself go viral and that I have only lifted "3 hours a week," all sorts of people would want my workout "secrets" and to jump on the bandwagon since I only lift 3 days a week. However that's such a small portion of my progress. Someone could do my same workout and look like shit. Be small, fat, etc. my diet being where it's at is everything that contributes to it. It took me years to realize and I'm still learning. Most people are beyond lost.

This is so true!! Diet is 90% of progress after you get to a certain lean body mass.

I didn't touch cardio for example until 14 months into my weight loss journey, by then I was down ~70lbs. Progressive overload (5x5, Layne Norton's PHAT, Smolov/Smolov Jr, etc) for weight lifting and just tracking calories/macros before IIFYM even existed as an acronym.

I agree about food being more important than drugs too. I compete in the INBF/OCB and the USAPL, and am lifetime drug free. I know plenty (and I mean tons) of guys at my gym who are on stuff, and many have been for years who can't get to a physique that is even remotely as impressive as the open lineup at a drug free physique competition.

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

Wow, impressive! And the highlighted bit? That's what I need to remember. Transformation won't happen in a month, regardless of how much I wish it. Actually what you did won't happen to me at all, because age and oestrogen, but I can strive for a version of the same.

Yes, it's a marathon not a sprint. The after pic is from my second contest season in 2011. I was 295lbs in December of 2007 and was down to 172lbs by Nov 2009. Took me right around 2 years to drop the weight, averaging ~1-1.1lbs a week for 104 weeks! It taught me a lot about delayed gratification and budgeting (calories).....and it's AMAZING how much of that caries over to personal finance :)

Wow, thanks for the detailed breakdown of the diet stuff. Just realized I confused you with 2birds on the powerlifting progress comment, although you are both damn strong and super jacked either way! Will definitely give your diet info some thought and let you know if I have questions. As I've transitioned into intermediate+ levels of strength I'm finding I can't be as lazy if I want to keep making progress, at least not if I want to stay relatively lean as well. RIP noob gains. 

@2birds, holy crap man, what a transformation! And thanks for adding the timeline note. I'm trying to gain, not lose, but still dealing with frustration over slow progress so it's always nice to have the reminder that consistent hard work over time brings awesome results.

I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.

Posting some Before/After's

Before pic was @ 274lbs (down 21lbs from my heaviest)

After Pic was @ 176lbs (down a total of 123lbs from my heaviest)

Time between the pics is ~4 years.

That is insane!!! Way to go! I always had this mental breakdown of losing too much weight. I passed that this year and really changed some directions. I've lost some muscle and size but gained in vascularity and hardness which is a great trade off.

Don't worry about losing weight. Losing some fullness might trick you into thinking you lost muscle, but to lose true muscle tissue takes a lot. You would be surprised as to how lean you can get and not lose almost any muscle as long as your training is properly planned and you get adequate protein.

[Lagom]

I'm not that strong yet! I do hope to qualify for nationals at a state USAPL meet next spring. Barring any injuries or set backs I should be good for a ~1350 total on the squat/bench/dead total in ~7 weeks when I retest maxes before my 3rd periodized block of training.

That's still very solid at your weight, but I'm most impressed by how fast your total has gone up. Were you at a 1300+ total in the past? Apologies if I missed a backstory post on that. +95lbs in 6 weeks at your level of strength is crazy progress if not (though impressive either way!).

[redbird]

Now that I've settled into my new apartment, I can finally get back on the fitness thing.

I am still a newbie at fitness and I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike, so I used the fancy stationary bike in my apartment's gym that has a whole bunch of different settings. I put it on the "rolling hills" setting and rode it for 4.5 miles. I picked that specifically because that's about the distance, roundtrip, to my local library. The setting was fairly appropriate too.

It was rough for a newbie like me. My legs feel like Jello now. Gonna have to train myself up! Probably a good thing since I need to buy a bike lock before I actually set out for the library at some point in the future anyway.

[Northwestie]

Saturday  - 5.5 mi one-way, 5300 ft gain - 2 hrs, 50 minutes to tag the peak.

Sunday - 10 pitches up to 11a.

Friggin' I'm beat today.

[hudsoncat]

Ran my first official 10K this weekend. (I've run the distance before in training/longer races, but never run a 10K race). Clearly I'm not back up to my best considering that I have run a faster 10K in the middle of a half marathon. However, the race was fun, the pace felt hard, but not unsustainable and I finished third in my age group!

Completed all my runs last week, though they were slower and one was shorter than planned. Worked on adding additional sets to the Myrtl routine for my hips. I plan to get back on my bike this week after a couple weeks off. Excited for a new week!

[Bracken_Joy]

My husband pointed something out, and now I'm very happy. So, many years ago (14 ish) I was in a pretty bad car accident and really messed up my neck. It greatly improved through PT and so forth, but I've always had pretty bad posture of my upper back and neck as a result. Since working so much at lifting this year, my posture is massively improved. Pretty sure it's a combination of posterior chain strength (particularly from deadlifts) and improved mobility from when I was working up to my front rack position.

Anyway, it wasn't what I was aiming for when I set out, but it's a pretty great development!

[redbird]

I decided I wanted to get in shape so I can feel more comfortable riding a bike. It's been nearly 20 years since I last rode one. I don't feel confident yet to ride an ACTUAL bike

I got a bike last year after having not ridden for ~15 years....and within a month did a 19ish mile charity ride. And I am not in great shape. Riding a bike is surprisingly...I don't want to say easy, but doable. Just don't try to go faster than you're comfortable doing and you'll survive

Wow. I'm not sure if I can feel comfortable to do 19 miles within a month like you did. Congrats!

It's partly a fitness thing and partly confidence building. I don't have much experience riding bikes on a road because as a child, I was never allowed to thanks to overprotective parents. I did all of my bike riding in parks, trails, etc. The roads I would have to ride on are 30mph roads max, but the one road is single lane each direction, a bit curvy, and no shoulder or sidewalk whatsoever. That road is very, very traffic light, but I still worry about it.