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Thread: DL's Journal

  1. #1
    Elite DEADlifter's Avatar
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    DL's Journal

    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.

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    That is the most boring day of food, EVER!!!

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    Elite DEADlifter's Avatar
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    Originally Posted by CJ275 View Post
    That is the most boring day of food, EVER!!!

    You got that shit right!

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    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

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    DL, what are your goals?

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    Looks like the kind of silly diet my wife would do
    A lot stronger than Gibs will ever be

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    Elite DEADlifter's Avatar
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    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?

  10. #8
    Elite DEADlifter's Avatar
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    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.

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    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!
    Last edited by Gibsonator; 10-21-2019 at 09:50 AM.

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

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    Originally Posted by DEADlifter View Post
    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!

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    Elite DEADlifter's Avatar
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    Originally Posted by Gibsonator View Post
    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.

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    Selfie in a bathroom doorway is standard

    Originally Posted by DEADlifter View Post
    Not yet, bro. I'll get the lady to snap one soon.
    A lot stronger than Gibs will ever be

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    20191021_194025.jpg

    Just took this one.

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    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.

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

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    Good start dude.

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    Originally Posted by DEADlifter View Post
    How do I get my face off of that picture? It won't let me edit it.
    hahahahah thats pretty funny

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    pre injury pic.jpg

    Before 2 hernia surgeries and a hip surgery.

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    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!

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