Quackattack's Unimpressive Journal

quackattack

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Thursday 4/8/2021
Deadlifts
45x10 95x5 135x3 185x3 215x5 245x3 275x7 300x5 330x2
Pull ups in between sets 7, 6, 6, 5, 4
Snatch grip deads
215x5 215x5 215x5
Lunges barx100
Band Pull apartsx100
Decline sit ups 150 with 10 lbs and 50 with no weight
My legs were toast from the lunges so no cardio for the day.

Calories 2232
Protein 223g
Fat 109g
Carbs 89g
 

quackattack

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Friday 4/9/2021
OHP
45x10 85x5 95x3 105x8 120x4 130x2 135x1 85x5 85x5 85x5
Pull ups between sets 7, 7, 6, 5, 4
Dumbbell rows 40x100 supersetted with 100 band pull a parts
Treadmill 20 min @ 15% incline and 3.0 speed
Pushupsx100

My wife and I went up to Vermont this weekend for a mini vacation. No calorie counting but some amazing food.
 

CJ

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My wife and I went up to Vermont this weekend for a mini vacation. No calorie counting but some amazing food.

Might do some hiking up there next week myself, or maybe NH.
 

quackattack

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Might do some hiking up there next week myself, or maybe NH.
We lucked out with a beautiful weekend. I would move up north in a heartbeat if I could convince my wife. Are you in Mass too?
 

quackattack

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Monday 4/13/2021
Squat
45x10 95x5 135x3 160x5 185x5 210x5 235x7 160x8x160x8 160x8
Pull ups in between sets 8, 7, 6, 5, 4
Stiff leg dumbbell deadlift 55x100 supersetted with 100xband pull aparts
Treadmill @ 12% incline and 3.0 speed
Decline sit ups 150 w/ 10 lb plate and 0 without

Calories 2242
Protein 210g
Fat 115g
Carb 96g

Trying to bump my protein up after your suggestions. I'm a little worried about the increased calories killing my weight loss.
 

quackattack

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Tuesday 4/13/2021
Bench
45x10 95x5 115x5 135x5 150x12 170x5 115x5 115x5 115x5
Pull ups between sets 8, 7, 6, 5, 5,
Dumbbell rows 45x100 supersetted with 100xband pull aparts
Treadmill 20 min @ 15% incline and 3.0 speed
110 push ups

Calories 2081
Protein 214g
Fat 94g
Carbs 101g
 
Last edited:

quackattack

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Wednesday 4/14/21
Pull ups 8, 7, 6, 6, 5 (Sets are getting tough. May have to redo this weeks sets or jump back to last weeks.)
Treadmill 20 min @ 15% incline 3.0 speed
10 min at 15% 5.0 speed 30 sec on 30 sec off
Decline sit ups 175 with 10 lbs and 50 with no weight

Calories 2290
Protein 210g
Fat 133g
Carbs 66g
 

quackattack

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Thursday 4/15/21
Deadlift
45x10 135x5 195x5 225x5 255x10 285x7 310x5
Snatch Grip Deadlift
195x8 195x8 195x7
Pull ups in between sets 8,7,7,6,5
Barbell Lunges 45x100 each leg

Calories 2576
Protein 211g
Fat 141g
Carbs 103g

I need help with my diet. I've been eating eggs/egg whites for breakfast, chicken thighs and veggies for lunch, beef jerky, and some type of meat or fish with veggies for dinner.

Last nights dinner was 4 oz of pork loin and did not bring me to the 210-220g of protein I'm looking for. After dinner I had some frozen berries with almond butter to get the remaining protein but it threw my calories and fat off.

Does anyone have low calorie/low fat snack to add in when I need extra protein? Overall I would like to drop the percentage of fat in my diet but I don't know what to switch to. I feel like I'm eating pretty clean as it is.
 

creekrat

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Good work man. Keep it up. As for the snacks, I’d have to look back at my logs. Maybe some protein bars to keep handy? I really like the Axe & Sledge Home Made bar
 

Thewall

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Thursday 4/15/21
Deadlift
45x10 135x5 195x5 225x5 255x10 285x7 310x5
Snatch Grip Deadlift
195x8 195x8 195x7
Pull ups in between sets 8,7,7,6,5
Barbell Lunges 45x100 each leg

Calories 2576
Protein 211g
Fat 141g
Carbs 103g

I need help with my diet. I've been eating eggs/egg whites for breakfast, chicken thighs and veggies for lunch, beef jerky, and some type of meat or fish with veggies for dinner.

Last nights dinner was 4 oz of pork loin and did not bring me to the 210-220g of protein I'm looking for. After dinner I had some frozen berries with almond butter to get the remaining protein but it threw my calories and fat off.

Does anyone have low calorie/low fat snack to add in when I need extra protein? Overall I would like to drop the percentage of fat in my diet but I don't know what to switch to. I feel like I'm eating pretty clean as it is.

Eat more chicken breast, egg whites, fish when you have your meals. Have 6 oz instead of 4
You can also have a protein shake at night if you need to hit your protein. I would first try to eat more lean protein at each sitting.
 

BigSwolePump

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I am not sure where you are wanting you calories to be but I saw in the beginning of your log that you were eating 1700 calories and the last post was at 2500. From what I can tell, the 2500 calories came in because you ate too much fat while trying to get protein intake up.

If you find yourself under your protein goal at the the end of the day, just get some premixed protein shakes. I use fairlife and it has 30g of protein at 140 cals.

If you are dieting, it is better to be below your protein target than to add calories to hit that goal at the end of the day. Some better advice would be to plan your whole day the night before so you know exactly what to eat before you find yourself in that situation.

Here is some quick input with only reading a quick snapshot. At 2000 calories per day, I just don't see a need a to go over 200g of protein. In fact, unless you want hemorrhoids from the petrified turds that are going to rip out of your arsehole, you may want to lower it unless you are taking some major fiber in daily.

I understand the importance of protein but I have also been on those 2000 calorie diets and know full well the pain of taking a shit while maintaining a high protein intake on low calories without major fiber and a great deal of water intake.

I know that this is left field comment but I still have flashbacks of that low calorie diet and the pain in my ass...literally.

Good Luck
 

quackattack

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Eat more chicken breast, egg whites, fish when you have your meals. Have 6 oz instead of 4
You can also have a protein shake at night if you need to hit your protein. I would first try to eat more lean protein at each sitting.
That was not the answer I was hoping for. I'm not a big fan of chicken breasts but looking at the nutritional facts it does have a better protein to fat ratio. I guess I'll just have to drench it in franks red hot.

I appreciate the advice.
 

quackattack

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I am not sure where you are wanting you calories to be but I saw in the beginning of your log that you were eating 1700 calories and the last post was at 2500. From what I can tell, the 2500 calories came in because you ate too much fat while trying to get protein intake up.

If you find yourself under your protein goal at the the end of the day, just get some premixed protein shakes. I use fairlife and it has 30g of protein at 140 cals.

If you are dieting, it is better to be below your protein target than to add calories to hit that goal at the end of the day. Some better advice would be to plan your whole day the night before so you know exactly what to eat before you find yourself in that situation.

Here is some quick input with only reading a quick snapshot. At 2000 calories per day, I just don't see a need a to go over 200g of protein. In fact, unless you want hemorrhoids from the petrified turds that are going to rip out of your arsehole, you may want to lower it unless you are taking some major fiber in daily.

I understand the importance of protein but I have also been on those 2000 calorie diets and know full well the pain of taking a shit while maintaining a high protein intake on low calories without major fiber and a great deal of water intake.

I know that this is left field comment but I still have flashbacks of that low calorie diet and the pain in my ass...literally.

Good Luck
You hit the nail on the head. I've been trying to keep my calories around 2100-2200. Been pre planning my breakfast lunch and snacks for the day but it's dinner that sometimes gets away from me.

Thank you for the advice on the protein and pooping. Would like to avoid any issues in that department.

For the rest of this diet I think I'll focus on the 2100-2200 calories and ~200g of protein.
 

CJ

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For the rest of this diet I think I'll focus on the 2100-2200 calories and ~200g of protein.

These are the important things. If you're in a deficit, you will lose weight, the ratio of carbs to fats really doesn't matter all that much. You're going to be in a deficit regardless, so don't think that if you eat too much fat that you'll store fat.

I would, however, suggest eating a good chunk of your carbs in the meals pre and post training. Keep those muscle glycogen stores as full as possible.
 

quackattack

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These are the important things. If you're in a deficit, you will lose weight, the ratio of carbs to fats really doesn't matter all that much. You're going to be in a deficit regardless, so don't think that if you eat too much fat that you'll store fat.

I would, however, suggest eating a good chunk of your carbs in the meals pre and post training. Keep those muscle glycogen stores as full as possible.
Thanks CJ. I work out first thing in the morning so I'll try eating 20-30g of carbs before bed.
 
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quackattack

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Friday 4/16/2021
Press
45x10 75x5 90x5 100x11 110x5 75x5 75x5 75x5
Pull ups in between sets 8,8,7,6,5
Rows 45x100 supersetted with band pull aparts
Treadmill 20 min @ 15% 3.0 speed
120 Push ups

Calories 2030
Protein 186g
Fat 102g
Carbs 64g

Saturday 4/17/2021
Calories 2053
Protein 145g
Fat 114g
Carbs 86g

Sunday 4/18/2021
Calories 1486g
Protein 94g
Fat 66g
Carbs 62g

Didn't prioritize diet this weekend. Busy working at the house and the rod and gun club. I will be better this week. Weight is sitting at 205 this morning.
 

quackattack

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Monday 4/19/2021
Squat
45x10 95x5 135x3 175x3 200x3 225x7 245x4 175x8 175x8 175x8
Pull ups between sets 8,7,6,5,4
Stiff leg dumbbell deadlifts 55x100 supersetted with band pull aparts
Treadmill 20 min @ 10% 3.0 speed
Decline sit ups 100 w/ 25lbs and 50 w/ 10lbs

Calories 2215
Protein 199g
Fat 105g
Carbs 119g
 

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