SATIL log

[TLR Is Mental Poison]

184.4

Officially stalled... diet has been on point for like the last week and a half, but cardio game has been weak. Weigh in was only 0.2 down from last Wednesday.... gotta get on the bike. If I can do 125 miles between now and 7/16 I will have done what I can. Weather doesn't look good though and I def prefer riding outside vs inside. Time to dig a little deeper. That 178 target is looking pretty far away

Got legs today but I still might ride tonight. One thing I realized on my rides.... I have been pushing a bit on the HR front. Probably better to do an hour at 120-125BPM than a choppy 30-40 mins at 140BPM. Again when I'm outside though I can bang out an hour at 150-160 BPM noooooooo problem. Maybe I need to develop some workouts to do indoors.... but we will figure that out later. Right now shedding these last lbs is the objective.

 

[TLR Is Mental Poison]

Squats felt hella light today, I went beast mode.... looked at the bar, only put 255 on instead of 265

Counting it as 265 this week though as I know I can do more. Hit 3x9 whereas last week I hit like 9,9,5x265.

Feeling sleepy which makes no sense as I got a good night's sleep last night. Really starting to feel it... AND I gotta turn up the wick with cardio

Wanna get this shyt over though and start from a good base to make gains from... 6lbs off now is 6lbs I won't have to cut next year and 6lbs more leanness I'll have through this bulk

 

[TLR Is Mental Poison]

184.0

On one hand the needle is not moving. On the other hand, I rode last night and learned some things, and I went out to a bar with some friends after. So for my weight to hold is good. I also dialed back the heart rate on my ride to high 120s-low 130s and was able to ride for a solid 45 minutes non stop. So I can go for long as hell if I pace myself. I'm hoping for a whoosh Got frou frou upper body stuff today.

 

[TLR Is Mental Poison]

184.0

I took a break from cardio yesterday cause my legs were mincemeat but I'm definitely riding tonight. Might even go outside if the weather cooperates. This shyt is ridiculous. I gotta drop 6 lbs in 2 weeks and I'm stalled

 

[TLR Is Mental Poison]

183.2... was prob a little dehydrated though.

Just had Red Lobster off of a gift card. I don't know how people do this quality of food on a regular basis. I feel like complete shyt right now. Def gonna do a fasted ride tomorrow and delay breaking the fast. That seemed to work. Will try to do another ride Monday too.

 

[The ADD]

183.2... was prob a little dehydrated though.

Just had Red Lobster off of a gift card. I don't know how people do this quality of food on a regular basis. I feel like complete shyt right now. Def gonna do a fasted ride tomorrow and delay breaking the fast. That seemed to work. Will try to do another ride Monday too.

That sodium

 

[TLR Is Mental Poison]

It had to be more than that. I feel like I have a stack of wet newspapers in my gut.

 

[TLR Is Mental Poison]

182.2

But I was down in the 182s last Sunday. Looking kind of rainish but I think I have a window of about 2 hours to get outside. Might do my short loop a couple of times so I'm not 6-8 miles from my house if it does start to rain.

 

[TLR Is Mental Poison]

OK, turning up the wick on the protocol a little bit. Had a pretty good fasted ride; bike computer indicates my outside rides are above 900kcal which somewhat makes sense. Way more than the ~600-700 or so I was estimating before. Also am hoping to keep the feeding window to like 4-5 hours today instead of my usual 8-9. Have some filling lowish-calorie leftovers I'm gonna break the fast with... see if I can keep my intake to under ~1500 today. Would like to repeat the process for tomorrow but we will see what the weather does and how I'm feeling. At the minimum I want to do an indoor ride just to burn some more calories.... hopefully this kicks off a whoosh that will get me down some. Going back to the regular protocol Tuesday. Hungry AF!!!!

 

[TLR Is Mental Poison]

180.4

A lot of it is probably water and maybe a little glycogen out of my legs but based on how I've been looking I think I'm closer to like 181 than the 184 I was stuck at last week. Of course the weigh in for tomorrow is the "real" weigh in.... gonna guzzle my regular weekday amount of water and see where I'm at. Thought I could ride yesterday but it's rainy out, humid AF in the garage and I feel pretty beat up from yesterday's ride. Def anxious to see what happens tomorrow.

One thing I'm kind of bummed about.... I would probably have to drop another 10 from here to really have a 6 pack, which is all I wanted Not going that far though. Gonna make abs a priority next year so hopefully I get some ravioli action at a higher body weight. I may just not be lean enough though.... vascularity is def on point but quad/ham separation is weak and I have no Christmas tree action. May have to make my weight bandwidth like 170-185.

 

[TLR Is Mental Poison]

So it mostly stuck.... 181.6. 1 week avg weight is down in the 182s. Got some pretty luxurious leftovers today... pork medallions in a lemon + caper + parsley + butter + turkey demiglaze with roasted sunchokes and carrots Hoping that will help me get a nice pump from this upper body shyt I'm doing for lunch.

Def looking forward to getting back into a surplus but I don't want to go too crazy. Then again I don't think I'm gonna have a 6 pack at ~178 anyway so fukk it. I am lean to the point now where my ribs stick out further than my obliques Anyway key will be to get the surplus from mostly clean foods.... sweet tooth hasn't been too crazy and I'm OK once my feeding window closes. Keeping the feeding window closed no later than 8 PM and staying on top of my cardio grind should do the trick. The way I see it nothing good comes from eating past ~8.... if I'm eating that late, it's either sugary fatty snacks (brownies cereal cookies ) or I'm out with friends at a bar/restaurant. If I can at least cut out the late night snacks I should be able to stay on target.

Overall takeaway of this whole experience so far.... take whatever weight you think you need to hit to be diced at... and drop another 10-20

 

[TLR Is Mental Poison]

O yea was gonna say, def gotta make my core a priority.... I have no abs or obliques So I'm going full bro with this bulk.... abs, arms, shoulders.... I do want to bring my legs up a little too, particularly my hamstrings.

 

[TLR Is Mental Poison]

181.2.... can't complain at all, looks like the process just needed a jump start. Rainy as fukk all month though, gonna have to ride inside which I'm not crazy about.

Random thoughts.... of course it only makes sense I begin to learn how to cook veggies at the END of my cut. Would have been nice to incorporate that goodness in with my chicken. Will do going forward though.

Def gotta remember to fukk with creatine once I start my gain phase. Last time I tried it I was doughy and blamed it for that. I think I will get more out of it this time around.

 

[TLR Is Mental Poison]

181.2 again and I'm riding tonight

Really on the fence about riding inside or outside.... Legs are high key kinda nuked from leg day yesterday and weather here has been shyt; probably shouldn't get greedy and just do an easy indoor ride.

Been having a weird little nagging pain in my bicep when I bench.... internet MDing is pointing to a labrum tear Gonna see what happens with upper body stuff today... no benching but some OHP. Might take next week off from benching completely and let it heal. Skip an upper workout as well and turn up the wick on cardio to get down to my goal weight faster.

 

[TLR Is Mental Poison]

So it looks like I gotta take flys out of the equation. Old RC aggravation is back and flys are literally the only common thread. Sucks as this is an injury that takes a minute to heal and I have no other tools for chest development. May have to stop benching for a minute too and switch to weighted dips. Gonna see how things play out over the next few weeks but yea that sucks Hoping I can just work around it like last time.