FatBlu's Road to Recovery - A log

[FatBluDragon]

20 days sober - Liter/Vodka ED for close to 3 years. Sometimes much more.

June Avg - 145/85 - 238lbs
July Avg - 141/85 - 230lbs (started forcing myself to go for 2-3 mile daily walks)
August avg - 132/81 - 219 (This month has been sober and dialing in diet)
Today - 131/81 - 211lbs (5am)

Just did my BMR to find my relative CC rate for maint/cut/bulk - Looks like I'm at 2800kcal for Maintenance. I definitely overdid the cutting goal on day one, and will probably fuck day 2 up considering it's already 2pm and I'm not close on macros. I want to do max 500cal deficit so I don't gas out hard.

Just last night went and put my 90mins in the gym. Followed (mostly) Spongy's Helios recomp model of chest (50mins) + Cardio(30mins). Felt fucking amazing afterwards and also this morning.

2x30r Warmup - Smith Bench
5x10-12r Working - Smith Bench (set 1 failed on rep 8, backed the weight down)
5x10-12r - Inclined DB Press (2rir)
5x10-12r - DB Flat bench fly (1-2rir)
5x12r - Pushups (really milking it now as I'm gassed out)
5x8-10r - Smith fly (Failed on last 2 sets)
30 Mins - Elliptical (Dumping buckets of sweat)

Consumed 40oz water + 24oz protein shake (water base+30g) throughout the duration of the workout.

-Meals-
Breakfast
4 Slices center cut bacon - 180cal, 14g pro, 13g fat

Lunch
3.5 cups Kale, Cabbage, Carrot, Onion, crushed tortilla chips(2tbsp) almonds, sesame vinaigrette(1.5tbsp) - 525cal, 3g pro, 9g fat, 12g carb

Snack (preworkout)
1/2 cup sauteed diced potatoes, 2 eggs scrambled - 260cal, 16g protein, 20g carbs, 15g Fat

Workout
24g whey protein isolate, 9g protein via collagen powder - 145cal, 33g pro, cant remember carbs or fat

Dinner
3 boneless skinless chicken thighs - sauteed with spices in 1/2tsp olive oil - 300cal, 30g pro, 20g fat

-Day Totals-
1410cal (fucking oops)
90g protein (fucking oops)
67g fat
32g carbs

How's that for a deficit??? Fuckin failing to plan is planning to fail.

 

[CJ]

That is in contention for the worst diet and food choices that I've ever seen.

Congrats on your sobriety though, keep it going!!!!

 

[FatBluDragon]

That is in contention for the worst diet and food choices that I've ever seen.

Congrats on your sobriety though, keep it going!!!!

Mistakes.... They were made.

 

[grassfedjed]

Congrats on your life shift man keep pushing

 

[eazy]

Mistakes.... They were made.

whats the plan to fix it?

 

[FatBluDragon]

whats the plan to fix it?

Meal prep for 3 days at a time. I used to do 5 days, but found it too time consuming during the prep, and having 3 meal options for 5 days was exhausting. I have a full print-up of new diet allowing for calorie and macro needs to be hit. Includes a shopping list and breakdown of meals and nutritional facts based on a 500 calorie deficit on a 2800cal diet.

I can post it if people wanted to see it, but it's a long write-up. The following is the short version.

In short, these are the targets (which will be met moving forward).

Monday (Chest)​

• Calories: 2,300
• Carbohydrates: 190g (33%)
• Protein: 200g (35%)
• Fat: 75g (29%)

Tuesday (Back)​

• Calories: 2,300
• Carbohydrates: 240g (42%)
• Protein: 200g (35%)
• Fat: 40g (16%)

Wednesday (Cardio)​

• Calories: 2,300
• Carbohydrates: 50g (9%)
• Protein: 210g (37%)
• Fat: 145g (57%)

Thursday (Legs)​

• Calories: 2,300
• Carbohydrates: 240g (42%)
• Protein: 200g (35%)
• Fat: 40g (16%)

Friday (Arms)​

• Calories: 2,300
• Carbohydrates: 120g (21%)
• Protein: 180g (31%)
• Fat: 105g (41%)

Saturday (Shoulders)​

• Calories: 2,300
• Carbohydrates: 190g (33%)
• Protein: 200g (35%)
• Fat: 75g (29%)

Sunday (Off)​

• Calories: 2,300
• Carbohydrates: 0g (0%)
• Protein: 215g (38%)
• Fat: 150g (59%)

 

[CJ]

Meal prep for 3 days at a time. I used to do 5 days, but found it too time consuming during the prep, and having 3 meal options for 5 days was exhausting. I have a full print-up of new diet allowing for calorie and macro needs to be hit. Includes a shopping list and breakdown of meals and nutritional facts based on a 500 calorie deficit on a 2800cal diet.

I can post it if people wanted to see it, but it's a long write-up. The following is the short version.

In short, these are the targets (which will be met moving forward).

Monday (Chest)​

• Calories: 2,300
• Carbohydrates: 190g (33%)
• Protein: 200g (35%)
• Fat: 75g (29%)

Tuesday (Back)​

• Calories: 2,300
• Carbohydrates: 240g (42%)
• Protein: 200g (35%)
• Fat: 40g (16%)

Wednesday (Cardio)​

• Calories: 2,300
• Carbohydrates: 50g (9%)
• Protein: 210g (37%)
• Fat: 145g (57%)

Thursday (Legs)​

• Calories: 2,300
• Carbohydrates: 240g (42%)
• Protein: 200g (35%)
• Fat: 40g (16%)

Friday (Arms)​

• Calories: 2,300
• Carbohydrates: 120g (21%)
• Protein: 180g (31%)
• Fat: 105g (41%)

Saturday (Shoulders)​

• Calories: 2,300
• Carbohydrates: 190g (33%)
• Protein: 200g (35%)
• Fat: 75g (29%)

Sunday (Off)​

• Calories: 2,300
• Carbohydrates: 0g (0%)
• Protein: 215g (38%)
• Fat: 150g (59%)

Just don't make it complicated. That's a big mistake that people make. Keep it simple, something like this...

Breakfast:
Eggs
Oatmeal
Berries

Lunch:
Chicken
Rice
Veggies/Salad
Olive Oil

Pre Workout Meal/Shake:
25g Whey
Banana

Dinner:
Steak/Salmon
Sweet Potatoe
Veggies

Snack:
Cottage cheese
Pineapple

So basically every meal has a quality protein source, a quality carb source, and veggies.

 

[FatBluDragon]

Just don't make it complicated. That's a big mistake that people make. Keep it simple, something like this...

Breakfast:
Eggs
Oatmeal
Berries

Lunch:
Chicken
Rice
Veggies/Salad
Olive Oil

Pre Workout Meal/Shake:
25g Whey
Banana

Dinner:
Steak/Salmon
Sweet Potatoe
Veggies

Snack:
Cottage cheese
Pineapple

So basically every meal has a quality protein source, a quality carb source, and veggies.

That's almost Identical to my prep. Almost to a T. Using 3(major) protein sources, easy cook veggies, can eat sweet potatoes every day of my life and not get sick of them.

Almost like you have access to my ChatGPT thread lol

 

[CJ]

That's almost Identical to my prep. Almost to a T. Using 3(major) protein sources, easy cook veggies, can eat sweet potatoes every day of my life and not get sick of them.

Almost like you have access to my ChatGPT thread lol

Sprinkle pumpkin pie spice on the cooked sweet potatoes. Next level.

Nutrition truly is simple. People really do their best to fuck it up, though.

 

[Send0]

Sprinkle pumpkin pie spice on the cooked sweet potatoes. Next level.

Nutrition truly is simple. People really do their best to fuck it up, though.

My go to for a sweet treat... except with cinnamon, and a few grams of sugar free syrup (like 6g worth).

 

[Wizbang]

I like 2good yogurt using ultra filtered milk, 2g fat, 12g protein, 4 carbs (2g sugar) for the whole thing and scratches the treat itch.

 

[FatBluDragon]

My go to for a sweet treat... except with cinnamon, and a few grams of sugar free syrup (like 6g worth).

I like 2good yogurt using ultra filtered milk, 2g fat, 12g protein, 4 carbs (2g sugar) for the whole thing and scratches the treat itch.

One of my favorites is Yogurtein.
3/4cup Whole milk Greek yogurt + 1 scoop vanilla/chocolate protein. Shits like 35g protein and tastes like pudding. Fat free works too.

 

[CJ]

My go to for a sweet treat... except with cinnamon, and a few grams of sugar free syrup (like 6g worth).

I add butter to the sweet pot and pumpkin spice.

 

[FatBluDragon]

8/20/24 - Back

1913cal, 74g Carb, 193g Pro, 91g Fat

Not perfect, but it was 2pm yesterday when I realized how I had fucked myself at the start of the week by not planning meals and what would be needed to hit my diet goals safely. Today will be much, much more dialed in. The trend is pointed in the right direction.

-Workout-
1x30r - WG Lat Pulldown (warmup)
1x30r - Reverse cable fly (warmup)
5x14r - WG Lat Pulldown (2rir final set)
4x14r - Close grip cable rows (bad form on final 3 reps of last set)
4x10r - Good Mornings (These feel amazing on my hammy and erectors)
4x12r - Reverse grip cable rows (failed on last rep of last 3 sets)
5x12r - Kroc Rows (went to failure each set, dropped 5lbs each time)
7k steps - Long walk after eating dinner

That was all yesterday

-Today 8/21/24-
*208lbs
*123/82 BP @ 6am
Decently sore, but not hurt. Feels really good.
Diet planned out for today. Off to a good start.

 

[FatBluDragon]

8/21/24 - Cardio

2306cal, 173pro, 90fat, 100carb

Getting the diet dialed in boys, getting her fucking dialed in. Also today I'm feeling the previous 2 days workouts pretty heavily. Lesson learned - don't hypertrophy without fuel in the tank. Won't be doing that again.

**Started adding 5g Creatine Mono to my daily routine.

-Workout- (pretty sore and work a desk job, so cardio is a bitch right now)
10k Steps - Took around 90 minutes of zone 2 walking.
1 mile jog - Mostly zone 3, had to shit so i had to slow down a few times.

-Today 8/22/24-
*207.5lbs
*124/76 BP @ 6am
Soreness is going away. Still feel it, but not bad at all. I like it.

Note - I take my vitals when I get to work considering I work at a medical facility and they have much better equipment vs myself. I wake up at 4am, at work by 5:45, rest with the cuff for 5 minutes then do a BP reading, wait another 5 mins, take another reading.

Today is supposed to be leg day, however, I have the final tournament of the year on Saturday and I'm first mate so I have to run the back of the boat. Not sure I want to be totally wrecked while bull-riding 4-5ft waves all day. So I may just do another cardio day. I figured this also may help my body "catch up" to my diet and routine before I hammer it again. I really wish I would've got my diet sorted the week prior to hitting the gym. All is well though. Progress is being made.

Cheers mates

 

[Jeffgoldblumlipswork]

Following!

 

[Yano]

Ok so ,,, run the back of the boat ... you're a bow rower ?

or we talking baiting cages and chum all day ?

 

[FatBluDragon]

Ok so ,,, run the back of the boat ... you're a bow rower ?

or we talking baiting cages and chum all day ?

Professional Salmon Fishing on Lake Michigan lol. So kinda close. We run a tournament spread, which is 9 rods consisting of 2 downriggers, 4 dipsy divers, and 3-6 copper long lines depending on how many dipsys we run. We don't do charters, just tournaments around the coast of the lake.

 

[FatBluDragon]

8/22/24 - Cardio

2255cal, 201pro, 114fat, 99carb

Soreness present but going away nicely. It's not that bad. I could probably squeeze in another 45 calories to hit my 2300c target, but I don't like eating an hour before bed or I get really bad heartburn in the morning. Considering I'm sitting good on the other macros, I'm not fussed about it.

-Workout-
45mins - Elliptical (MIIT @ 130bpm-160bpm)

Sweat fucking buckets today. First 20 mins was pure misery, then around 35 minutes in, I felt like I could stay there for 2 hours. This feeling lasted until I ended at 45 mins, one of the main reasons running was such a big part of my life for a long time - The hardest part is pushing through the dogshit beginning and middle.

Machine said 501 calories burned. So that means it could've been 370-650 actual calories lol.

 

[FatBluDragon]

8/25/24 - Bicep/Tricep

Weight: Not taken
BP: Not taken

1925cal, 180P, 62F, 116carb

Was sick most of saturday, no idea what I got into but was puking for the first half of the day. Not even going to count that day considering I still did 10 hours on the water and was beat up from that. Woke up sunday feeling pretty good. Tried to eat my 2300cal but appetite was touchy. By the time I got to my dinner, I could only do the chicken, rice and veggies. Had absolutely zero room for another helping of cottage cheese and some almonds for post-dinner snack.

Still made it to the gym, however.

-Workout-
1x30 - Standing DB curls, 15lbs (warmup)
1x25 - Standing overhead tricep extensions (warmup)
3x15 - Preacher Curls smith machine
3x15 - preacher tricep extensions smith machine
3x15 - seated reclined DB curls
3x15 - flat skull crushers with EZ Curl bar
3x12 - EZ curl bar curls (to failure)
3x12 - Overhead tricep extensions with DB (to failure)
2x12 - Assisted Dips (to failure)

20 Minutes Elliptical - 130-145bpm

8/26/24 - Monday

Weight: 207lbs
BP: 123/67

I was initially surprised my weight hasn't moved. However, I haven't taken a shit yet today. Rice does that sometimes. And I possibly have some extra water retention from being almost a week on creatine (possible but not likely). So I'm not upset with these starting numbers. My BP is down significantly and I feel much stronger/energized today vs last Monday.