DL's Journal

[DEADlifter]

I am just going to start this with today's activity. Any comments or critiques are, of course, welcome.

8am Breakfast:
One piece of wheat toast with one scrambled egg and one piece of cheese on it
Emergen-C in water
16 oz. Peach Mango Bang on the way to the gym

10am Workout: Shoulders
Dumbell Shoulder Press: 4 sets, 12,10,8,6 increasing weight
Front Raises: 4x12
Smith Machine Shrugs: 4x12
Side Raises: 4x12
Upright Rows: 4 sets to failure
Abs: 80 reps

11:15am Post Workout:
Protein shake
One boiled egg with yolk
One boiled egg white only


1:30pm
4oz boneless/skinless chicken breast
3oz brown rice
2oz frozen cut green beans (steamed)


3pm
One can chunk light tuna, drained
One boiled egg


5:30pm
5.2oz boneless/skinless chicken breast
2.6oz frozen cut green beans (steamed)
2oz brown rice


About 8 I will have another shake and then eat a bowl of Raisin Bran with whole milk.

 

[CJ]

That is the most boring day of food, EVER!!! :32 (18)::32 (18)::32 (18):

 

[DEADlifter]

That is the most boring day of food, EVER!!! :32 (18)::32 (18)::32 (18):

You got that shit right! :32 (7):

 

[Gibsonator]

what is your current stats/goals and how many cals/day are u trying to get in cause i know i would waste away only eating that

 

[Boogieman]

DL, what are your goals?

 

[Trump]

Looks like the kind of silly diet my wife would do

 

[DEADlifter]

I am currently 199.4lbs. For one more week I want to stay in about a 500-1000 calorie deficit. I needed more protein yesterday. My breakdown went like this:

1893 calories
173g protein
188g carbs
50g fat

38% of caloric intake from protein
38% of caloric intake from carbs
24% of caloric intake from fat

I've gone from 205 to 199 in the past couple of weeks without losing strength. My plan is to do this for the rest of this week and starting Sunday up calories to balance for a few days then get to about a 1000 cal surplus.

I posted in the cycle subforum about the injuries I suffered in the past few years and a little about my history and where I wan to go from here. What I am doing now is dropping fat and getting ready to pack some pounds back on. 199lbs is small for me.

What do you guys think?

 

[DEADlifter]

Stats:
39 years old
199 pounds
15-20% body fat guessing

Goals:
I want to get back up around 225-230 and "stay" somewhat lean. I know I am not "lean" now.

 

[Gibsonator]

I would advise you get at or just under 15% and then begin building from a better, leaner base.
speaking from my personal experience.
best of luck dude!

 

[DEADlifter]

I just surprised myself. Just took new measurements. I am down to 13% body fat already. LFG!

 

[Gibsonator]

I just surprised myself. Just took new measurements. I am down to 13% body fat already. LFG!

well shit there ya go! You have a pic you'd like to share? always helpful!

 

[DEADlifter]

well shit there ya go! You have a pic you'd like to share? always helpful!

Not yet, bro. I'll get the lady to snap one soon.

 

[Trump]

Selfie in a bathroom doorway is standard

Not yet, bro. I'll get the lady to snap one soon.

 

[DEADlifter]

View attachment 8691

Just took this one.

 

[DEADlifter]

Back Workout today:
Lat Pulldowns 4x12
Alternating Pulley rows: 4x12
Close grip reverse pulldowns: 4x12
Seated rows: 4 sets to failure
Back extensions: 4x12
Abs: 60 reps


Todays nutrition intake:
1783 calories
172.1g protein
93.7g carbs
76.5g fat

Went out to lunch with a buddy from out of town and totally screwed my intake goals for the day. Will have to do better tomorrow.

 

[DEADlifter]

How do I get my face off of that picture? It won't let me edit it.

 

[The Tater]

Good start dude.

 

[Bro Bundy]

How do I get my face off of that picture? It won't let me edit it.

hahahahah thats pretty funny

 

[DEADlifter]

View attachment 8698

Before 2 hernia surgeries and a hip surgery.

 

[Gibsonator]

thick sum bitch in that last photo!
1st one, i don't think 13, prob closer to 17/18?
I would imagine you would be losing weight much faster on that amount of cals/day!
forgot if u mentioned if ur planning a blast?
stick to the plan, tighten up, ad cardio if not doing so already, shave those chest pubes and then start building brother.
looking forward to watching the gainzzz come!