Looked thru my phone.... back in July I was benching 235x4. Been hittin 235x6 recently. Nice to see legit gains have been made 
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Yea that day off helped. Hit chest arms back today. Finally hit 3x6x235 legit. I kind of just kissed it before but then immediately had to deload. I feel good though. Been playing at 230-235x6 for like the last month. Everything went pretty damn easy. Close grip DB press for 3x10x90 went up like water. Everything just feels great. Gonna stick with the 3x upper for now, I think my body needs that extra day.
Have been slacking a little on cardio but I will make up for it. Only missed 2 days and calories are still below normal. Meal timing is so damn critical now though. I'm def a lot hungrier during the day but if I have a big meal and my workout shake I've been OK. I think I like night workouts more, but I like night cardio too. Don't want to do both too close to each other. I will have to figure that out. Curious to see what I weigh, will do that tomorrow morning.
Have been slacking a little on cardio but I will make up for it. Only missed 2 days and calories are still below normal. Meal timing is so damn critical now though. I'm def a lot hungrier during the day but if I have a big meal and my workout shake I've been OK. I think I like night workouts more, but I like night cardio too. Don't want to do both too close to each other. I will have to figure that out. Curious to see what I weigh, will do that tomorrow morning.
Chest arms shoulders today. So-so workout, nothing terrible though. Just trying to maintain. Gonna ride tonight.
Rode tonight. Hit 4.5 miles. Plugged my time into the calculator... I thought I was doing it 
:scumbag: Turns out I'm only hittin like 150kcal MAX 
No worrires though... just starting out and I cut a good 500-600kcal of food. This week was kind of a wash because 2 crazy days at work threw my whole shyt out of whack. I am gonna try and ride every day though if I don't do legs at night. See where I am this weekend with weight.
:scumbag: Turns out I'm only hittin like 150kcal MAX No worrires though... just starting out and I cut a good 500-600kcal of food. This week was kind of a wash because 2 crazy days at work threw my whole shyt out of whack. I am gonna try and ride every day though if I don't do legs at night. See where I am this weekend with weight.
Back down to 215.4 this morning. Going to sleep hungry Gonna see where I am Monday with weight. Doing my regular shyt this weekend and hopefully riding every day.
Gonna see where I am Monday with weight. Doing my regular shyt this weekend and hopefully riding every day.Gotta keep better track of calories. Underate some days, over ate others. Weighed in at 216.4 just now. Gonna shoot for 2400 net per day so like 2500-2600 in food and whatever I do on the bike. I'm hoping to be down around 211 by the end of this month.
Sweet potatoes 
I mite have to steam/boil mine tho instead of baking them. (MUCH) Lower GI index which will help with sateity and I'm guessing prevent the breakdown of the starches into simple sugars. Looks like the higher the temperature you cook it with the more starch breakdown you get and the higher the GI of the resulting potato.
Even baked though they are pretty good. Loaded with a lot of good micronutrients. Adding this to the repertoire for sure. Need to figure out what I'm doing with soups next. I will play with that tomorrow. Will prob be switching back to brown rice as well. Managing hunger is going to be critical in this cut. I can already see myself backsliding. I really cut loose today... didn't ride, had a few beers etc but I think I'm still around ~2600. Tomorrow I get back on my shyt.
I mite have to steam/boil mine tho instead of baking them. (MUCH) Lower GI index which will help with sateity and I'm guessing prevent the breakdown of the starches into simple sugars. Looks like the higher the temperature you cook it with the more starch breakdown you get and the higher the GI of the resulting potato.
Even baked though they are pretty good. Loaded with a lot of good micronutrients. Adding this to the repertoire for sure. Need to figure out what I'm doing with soups next. I will play with that tomorrow. Will prob be switching back to brown rice as well. Managing hunger is going to be critical in this cut. I can already see myself backsliding. I really cut loose today... didn't ride, had a few beers etc but I think I'm still around ~2600. Tomorrow I get back on my shyt.
Whoosh nikka whoosh
Down to 213.4 this morning. We will see how it holds up through the week. Kind of tough having to think about calories again and figuring out how to stretch calories through the day to manage hunger. I have about 900 calories left... debating how to use em up. I think I might do a shake soon, ride and then finish the day with another sweet potato. shyt's not easy but I can tell by my hunger and the scale shyt is working. So I'm happy
Down to 213.4 this morning. We will see how it holds up through the week. Kind of tough having to think about calories again and figuring out how to stretch calories through the day to manage hunger. I have about 900 calories left... debating how to use em up. I think I might do a shake soon, ride and then finish the day with another sweet potato. shyt's not easy but I can tell by my hunger and the scale shyt is working. So I'm happy
How many cals per day?
Looking to average about 2500. I was doing ~3000-3200 to maintain.
Hit chest/arms/back yesterday. Pre workout nutrition is so critical now like I said before. Went in on a somewhat empty stomach... had lunch at noon and then went to the gym at 3. Tried to scarf down some Wheat Thins but I still felt pretty sluggish to start. Finished relatively strong though. Right elbow is bothering me a little bit but not to where I'm worried. Might have to warm it up a bit before loading it up.
Hit legs today. Had my oatmeal before. Felt pretty damn good. Got through 2 sets of 8x275, but on the last set something weird happened with my hamstring. I think the lack of DLing is creating an imbalance so I did some light SLDLs. Got up to 10x205 on those. All in all a decent workout. Haven't checked my weight lately but I've been slacking. Trying to build a table to put my laptop and fan on when I bike but I ran into some difficulties. Once I have that together I will get back to riding.
Hit legs today. Had my oatmeal before. Felt pretty damn good. Got through 2 sets of 8x275, but on the last set something weird happened with my hamstring. I think the lack of DLing is creating an imbalance so I did some light SLDLs. Got up to 10x205 on those. All in all a decent workout. Haven't checked my weight lately but I've been slacking. Trying to build a table to put my laptop and fan on when I bike but I ran into some difficulties. Once I have that together I will get back to riding.
213.2
This week was kind of weak.... no cardio at all as I have been dragging ass building a table to put my laptop and fan on while I bike. Got everything I need for that so hopefully I can get back on that tonight. Weights have been holding steady though and I'm seeing positive changes in the mirror. Hoping to finish February under 210. I was set on that 6 weeks on 2 weeks off thing but I'm kinda thinking now about just trying to go straight through. Now that I've kind of settled in it's not as bad as I thought. Might just do refeed weekends every now and then.
This week was kind of weak.... no cardio at all as I have been dragging ass building a table to put my laptop and fan on while I bike. Got everything I need for that so hopefully I can get back on that tonight. Weights have been holding steady though and I'm seeing positive changes in the mirror. Hoping to finish February under 210. I was set on that 6 weeks on 2 weeks off thing but I'm kinda thinking now about just trying to go straight through. Now that I've kind of settled in it's not as bad as I thought. Might just do refeed weekends every now and then.
215.something 
Not gonna panic yet. Had an OK weekend. Hit CABS yesterday fine, hit legs today fine. Going to do some isolateral leg push stuff as my right leg is a lot stronger than my left leg, which is causing instability issues in my squat now with less calories. Did some calcs and figured out I'm gonna need ~2400 daily to meet my goals. Gonna try and be strict about that this week and see where I am next weekend. Gotta figure out how to spread my calories out a little more... I had about ~1900 of my 2400 by like 3:30 Prob gonna finish my day off with a shyt load of Brussels sprouts
Not gonna panic yet. Had an OK weekend. Hit CABS yesterday fine, hit legs today fine. Going to do some isolateral leg push stuff as my right leg is a lot stronger than my left leg, which is causing instability issues in my squat now with less calories. Did some calcs and figured out I'm gonna need ~2400 daily to meet my goals. Gonna try and be strict about that this week and see where I am next weekend. Gotta figure out how to spread my calories out a little more... I had about ~1900 of my 2400 by like 3:30
Prob gonna finish my day off with a shyt load of Brussels sprouts212.0
Im gonna wait a couple of days
Im gonna wait a couple of days
Weight is holding
I did CAB today. 6 rep bench is getting a little weaker Everything else is somewhat holding up though. I threw in pec flys and straight arm lat pulldowns at the end since I'm home today and had some time.
Preworkout nutrition is critical as I have been saying. I had some chicken before I went in and was still feeling sluggish. I think I need to do straight (but low GI) carbs before. Sweet potato, whole wheat toast, instant oatmeal etc + my HBCDs. Haven't ridden in like 2 days, might ride some tonight depending on what dinner is like.
I did CAB today. 6 rep bench is getting a little weaker
Everything else is somewhat holding up though. I threw in pec flys and straight arm lat pulldowns at the end since I'm home today and had some time.Preworkout nutrition is critical as I have been saying. I had some chicken before I went in and was still feeling sluggish. I think I need to do straight (but low GI) carbs before. Sweet potato, whole wheat toast, instant oatmeal etc + my HBCDs. Haven't ridden in like 2 days, might ride some tonight depending on what dinner is like.