SATIL log

[TLR Is Mental Poison]

Decent session tonight. Tried standing pullovers, no dice. Just finished with underhand iso HS pulldowns. My limit on compound and accessory sets is 4 which is fine. Moving. Just need to get to sleep

Looking + feeling a little fat so again keeping it clean for a while. Maybe permanently if it doesn't mess with my lifts. Want to keep it under 190 for as long as possible.

 

[TLR Is Mental Poison]

I'm really itching to give IF a go again. Give it a full month, 2-10 PM feeding window. I always get scared off of it cause the first workout is rough. I'm gonna give it a real go though.

 

[TLR Is Mental Poison]

Did a fasted training session for shoulder compounds + pull isos today. Not bad at all. Only dropped weight on shoulder presses cause that was the first exercise and all of my compound lifts suffer when I first train fasted. I am sure it will bounce back over time. Other than that everything was typical- actually jumped up in weight on standing + machine curls, and I didn't feel hypoglycemic or w/e like I did the last time I trained fasted.

Another issue with my last fasted training sessions which were like last summer was I was on a bad routine. I couldn't even stomach the routine after a full day of food, so doing that fasted only exacerbated whatever problems it had. This new routine is the perfect amount of volume for me so I think it will be fine fasted. Good too because now I can train wifey when I get home.

 

[TLR Is Mental Poison]

3/4ths through first fasted week.

The of the fast breaking meal. I had to take some lbs off of DB bench. The big compound lifts are the hardest hitters. Bench is definitely my worst lift too so that was rough. Other than that it was pretty much smooth sailing.

Got my BCAAs. I'm hoping that makes a difference. Gotta figure out how to go harder on the post workout meal. Lemme see.

12 oz lean chicken/turkey: ~700kcal, 60-70g protein
Some kind of grainy carbs (mash potatoes, stuffing): ~400kcal
Whey shake (75g): ~400kcal, 75g protein

That should be good. 1500kcal. Then when I get home, either a thing of baked kale, roasted brussel sprouts, string beans or peas. Maybe some more meat. Close the feeding window w/a bowl of cereal? Its gonna be tough to get ~2600-2700 out of 3 meals

 

[TLR Is Mental Poison]

I am back in the 180s weight wise... back to 188.8 this morning

I see it (smaller waist) but I also feel it. Need to hit that balanced of being carbed up + growing w/o getting fat. IF is def good for calorie restricting, but I'm trying to slow bulk Need to get a mealplan together.

 

[TLR Is Mental Poison]

IF momentum is definitely definitely building

Finished my first full week cycle today, had a great back and triceps session. Got my BCAAs in before the lift, felt great through the session, no hypoglycemia at all. Just had about 1000-1100 kcal worth of baked chicken and whey protein... waiting for the next hunger wave to carb up. I think I will switch the order around though, have a snack w/a shake to break the fast and then have the lean meat later. Still though I feel great, very happy with the session. Also really good that its so easy to lose weight on this plan. Feeling good.

Unlocked a cheat code for triceps. Underhand pulldowns Gonna replace overhead extensions with these. People say these hit the inside head but I feel it more on the outside. I figure with overhand + underhand pulldowns I won't be missing anything. I stopped doing dips. Had some ominous armpit/shoulder blade pains. Replaced em with close hand grip bench press. Should be good to go.

 

[patscorpio]

IF is the truth..but you're not kidding about that first week on it ..but after the first 2 weeks it was gravy...i carb up on the weekends though

 

[TLR Is Mental Poison]

IF is the truth..but you're not kidding about that first week on it ..but after the first 2 weeks it was gravy...i carb up on the weekends though

I was really shocked. Yesterday felt like a regular workout. I'm not hungry at all right now. Its great.

I do think the pre-workout BCAAs made a huge difference though. I got the unflavored one Honestly though with a little lemon it might be livable

 

[TLR Is Mental Poison]

Had a great + strong shoulder/biceps workout today... 100% energized, even tried to go up in weight on some lifts but I wasn't quite ready

Followed by a heavy + late fast breaking meal (330PM!!! ~1300kcal!!! ~100g protein!!!!)

A lil grazing (~400kcal)

Bout to have steak + chimichurri + brussel sprouts (prob another 1000kcal)... close the night out w/a shake and some chocolate covered pretzels

Crazy thing is I'm only 3 hrs into my window and I got over half my calories easy. I can go a little over my daily on weekends because I just eat less on weekdays. I don't drink then and I sleep a lot earlier, so I stop eating earlier.

All in all though, def happy with this IF shyt. Cutting will be a breeze.

 

[TLR Is Mental Poison]

Leg workout was great on Sunday

Had to do an "unfasted" chest day last night. Didn't have much to eat before (a plate of rice + chicken for lunch), had a relatively empty stomach + some BCAAs right before I went in. Felt energized AF, overall happy with the workout. Bench is still weak

Woke up today, weighed in at a lean 193.0. Waist is 32" breathing in + out. Starting to see shoulder striations Really hoping to put ~10lb/month on all my damn compounds though. Been stalled on all push exercises for months now

 

[TLR Is Mental Poison]

182.2 this morning

This carb up is gonna be EPIC

Man I forgot about this

Hmmmm lets do some math

10lbs over ~16 weeks.... .625lb/wk. So my gains are def mostly muscle. Slow but steady. I can rock with this

 

[TLR Is Mental Poison]

Wowowowow

More math

Half a chicken- 640kcal
Chocolate chip cookies- 600kcal
2 cups of milk- 300kcal

So the fast breaker was ~1600kcal... the worst part is... I'm still hungry This could be a problem while cutting... but then again, I do eat a good bit less on off days, and towards the end of today I will prob struggle to hit ~2800. Back + tricep workout was great as always, I'm fully invested in this IF shyt

 

[TLR Is Mental Poison]

Man I dont know what is going on with my weight. I might need a new scale. Woke up at 189.0 this morning. 4lb off in 2 days Maybe I need to check my weight less frequently

 

[TLR Is Mental Poison]

Decent shoulder/biceps workout. Still trying to sort out how to hit my biceps like I hit my triceps. I like cables for triceps but not so much for biceps

I just figured out a crazy, crazy, crazy way to do shoulder + chest isos. Simple + cheap solution that takes a lot of wonky form shyt out of the equation. I have been going back and forth with cables and dumbbells on shoulders but I know this solution will be superior to both. shyt is gonna be

 

[TLR Is Mental Poison]

I dont know if its growth or the pump lasting longer... but this IF shyt mayne

Barring catastrophe or something I think 2013 is gonna be a good year