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MMAFreak's Long Road Cutting Journal

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MMAFreak
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« Reply #15: January 25, 2018, 05:48:21 AM »
What's up everybody? Here's what the day looked like yesterday.

4:30am - Woke up and did an hour yoga session with an emphasis on lower back mobility. Low back has been a little locked up on me the last couple of days and this helped me tremendously in getting it moving freely again.

8:00am - Meal #1

8oz Unsweetened Almond Milk
8oz Cold Coffee
1tbsp MCT Oil
2 Scoops ON Gold Chocolate

Calories: 419
Carbs: 7
Fat: 21
Protein: 51

10:30am - Meal #2

Kirkland Chocolate Chip Cookie Dough Protein Bar (A knockoff Quest Bar with the same basic nutrition and less than a buck a bar)

Calories: 190
Carbs: 22
Fat: 7
Protein: 21

1:00pm - Meal #3

2 Slices Sharp Cheddar
12oz 88% Lean Ground Beef

Calories: 840
Carbs: 0
Fat: 56
Protein: 76

4:00pm - Meal #4

Overnight Oats and Blueberries (I'll post the recipe sometime in the near future)

Calories: 318
Carbs: 36
Fat: 9
Protein: 31

6:00pm - Took the dog out with me for an easy jog. Nothing taxing just a little something to get moving and get my heart rate up. Wednesday is an off day for lifting.

7:30pm - Meal #5

4 Large Eggs
110g Avocado

Calories: 456
Carbs: 9
Fat: 36
Protein: 26

Daily Nutritional Totals

Calories - 2,223 (Goal is 2220)
Carbs - 74g (Goal is 83g)
Fat - 130g (Goal is 136g)
Protein - 205g (Goal is 167g)
Sugar - 14g (Goal is less than 30g)
Fiber - 33g (Goal is 30g or more)

I use myfitnesspal to track all of my food intake. Sometimes the calories don't exactly match the macros but it is pretty minuscule usually. As a general rule on most days I try to make sure and keep my fiber intake higher than my sugar intake. Usually I try to get a salad in as one of my meals but today was just kind of a lazy grab stuff I had prepped already and go type of day. Given that most days are ketogenic days, my food intake gets pretty monotonous.

Hope everybody had a great day yesterday!
Nobody cares. Work harder.


MMAFreak
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« Reply #16: January 25, 2018, 05:57:08 AM »
Yeah but girls in yoga pants though. 

Seriously though, I've been to one yoga class so I feel like I'm an expert on this.  I thought it was good to have an instructor there to call you out on anything you were doing flat-out wrong.  But some of the poses aren't the most modest...

That's always nice. Not so much when the dudes show up wearing them though.  :o

I've thought about it before. My wife just joined a place that offers yoga classes and a bunch of other stuff. She's been trying to get me to go. Even tempting me by telling me how many hot girls with nice asses attend the classes there. Because I've always dreamed of the day I could accidentally fart loudly while contorting in front of a room full of hot girls. SOUNDS FUN!! :D
Nobody cares. Work harder.


Wis3guy
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« Reply #17: January 25, 2018, 06:16:44 AM »
Spandex is a privilege, not a right..........


mhseaver670
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« Reply #18: January 25, 2018, 08:33:17 AM »
She's been trying to get me to go. Even tempting me by telling me how many hot girls with nice asses attend the classes there.
Marry your wife again.
Maybe you should TRAIN as hard as you HATE.

"Getting stuck isn't always an option but staying stuck is!" - Cam


MMAFreak
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« Reply #19: January 25, 2018, 08:49:13 AM »
Marry your wife again.
I literally laughed out loud at this. She's definitely a keeper!
Nobody cares. Work harder.


JayT
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« Reply #20: January 25, 2018, 08:21:50 PM »
Probably not a surprise lol, but I have taken a few yoga classes before.  They are done at my gym though, so I have never actually been to a yoga studio.  I really enjoy it and I wish I could go more, but they have yoga classes at weird times at the gym.  Usually like Tuesday, Thursday, and Saturday mornings when I work.  To me, it would make a lot more sense on a Sunday, which seems to be everyone's rest day.  Anyway, I checked out the app you recommended and it looks sweet.  I did a quick 20 minute session this morning and I plan to try and incorporate it into my mornings daily. 


MMAFreak
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« Reply #21: January 26, 2018, 05:40:02 AM »
Probably not a surprise lol, but I have taken a few yoga classes before.  They are done at my gym though, so I have never actually been to a yoga studio.  I really enjoy it and I wish I could go more, but they have yoga classes at weird times at the gym.  Usually like Tuesday, Thursday, and Saturday mornings when I work.  To me, it would make a lot more sense on a Sunday, which seems to be everyone's rest day.  Anyway, I checked out the app you recommended and it looks sweet.  I did a quick 20 minute session this morning and I plan to try and incorporate it into my mornings daily. 

I can't speak to the results that it will give everybody but it has made a huge difference in how well I feel. Unfortunately my only option for an actual class would be a yoga studio. It probably wouldn't be a bad idea because I'm sure my form could use some fine tuning but I just can't bring myself to do it man. LOL
Nobody cares. Work harder.


MMAFreak
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« Reply #22: January 28, 2018, 01:00:09 PM »
Well before we get to any of the boring what I did for exercise and what I ate stuff lets get to what ultimately is the focus of this journal. So I voiced that I had one of my six week weigh ins coming up today and my concern for the holiday cheer interfering with my goals. Unfortunately you always know when you're right. I stepped on the scale this morning at an even 220 pounds so I only lost 3 pounds of my 10 pound goal for the last six weeks. Bringing my 18 week total to 32 total pounds lost since the beginning of this journey.

I think it is important to always remember that on any long and difficult journey that there will be some setbacks. The difference between achieving long term success or not is how you react to the bumps that you will inevitably hit along the road. Would I have liked to have stepped on the scale to see another 10-12 pounds gone. Absolutely. Am I going to let this discourage me from pushing forward. Absolutely not. If anything this only strengthens my resolve. I will let this serve as an important reminder that success is only earned and never given.

This was a black an white case of not being able to out train my fork. More than just the holidays themselves we had leftovers galore and I ended up just flat out eating too much probably half the time in the last six weeks. An extra 500-600 calories per day here and there may not seem like much but when you total up that number by several days then it really starts to add up quick and account for the weight that you don't lose.

So what am I going to do differently the next six weeks to get back on track? For one thing I'm going to hold myself accountable to stay within my caloric limits and macronutrient needs. I am going to probably in the next week add in some kind of thermogenic to help along the way. I have intentionally stayed away from them mostly thus far in anticipation that I would run into a wall and need a little boost.

I am accountable to myself for my lack of results these last six weeks. The credit is all mine for my success just as it is for my failures. But like I said. This is not going to be a permanent impediment to my goals. Sometimes a step back can be a powerful catalyst to ensure that things again move forward. I'll do a separate post to outline my last two lifting days. Have a good one everybody!

Nobody cares. Work harder.


Wis3guy
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« Reply #23: January 28, 2018, 03:09:41 PM »
Important thing in life, you still lost weight.  Your still focused, so keep it all going and stay positive......


Admin_
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« Reply #24: January 28, 2018, 05:47:12 PM »
The difference between achieving long term success or not is how you react to the bumps that you will inevitably hit along the road.

MMAFreak's log is my daily dose of inspiration. 
- Tommy


MMAFreak
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« Reply #25: January 29, 2018, 05:26:04 AM »
Well I wanted to post some workouts and food immediately after my post yesterday but my kid decided that he wanted to wake up from his nap early and go berserk for a few hours. Not that I mind. Chasing that kid around the house is a nice cardio boost for a guy with a desk job.  ;)

Anyway. Here is Saturday and Sunday.

Saturday 1/27

5:30am - Woke up and did 45 minutes of yoga with an emphasis on hip opening.

8:00am - Meal #1

4 Eggs
1oz Shredded Cheddar
90g Avocado

Calories: 534
Carbs: 11
Fat: 42
Protein: 32

11:00am - Meal #2

Overnight Oats with Blueberries

Calories: 254
Carbs: 29
Fat: 7
Protein: 25

2:30pm - Meal #3

9oz 88% Lean Ground Beef
2 Slices Cheddar

Calories: 655
Carbs: 0
Fat: 46
Protein: 60

5:00pm - Meal #4

1 oz Pita Chips
1 oz Hummus

Calories: 180
Carbs: 24
Fat: 8
Protein: 6

5:30pm - Overhead press day Wendler 5/3/1 program.

Overhead Press

60lbs X 5
75lbs X 5   Warmup
90lbs X 5

100lbs X 5
110lbs X 5  Work sets
125lbs X 10

75lbs X 10
75lbs X 10
75lbs X 10   Performed these sets with as much speed and explosiveness as possible while maintaining form
75lbs X 10
75lbs X 10

Pull Ups

6 Sets of 5 alternating between wide grip and supinated grip

Dumbbell Lateral and Front Raises

Each set is one set of lateral and front raises

20lbs X 12
25lbs X 12
30lbs X 12
35lbs X 10

Pike Pushups

5 sets of 10 reps

7:00pm - Meal #5

16oz Almond Milk
420g Frozen Mixed Berries
85g Baby Spinach
2 Scoops Superior Whey Vanilla Protein
1 tbsp MCT Oil

Calories: 750
Carbs: 62
Fat: 28
Protein: 69

My wife was supposed to take part of this but decided she didn't want her share. So I ended up downing the whole damn thing. Hate to see it go to waste.

Daily Nutritional Totals

Calories: 2373
Carbs: 126g
Fat: 131g
Protein: 192g
Sugar: 45g
Fiber: 34g

In all honesty going on a long term cut definitely takes a toll on lifting sessions. It is starting to feel better but I have a ways to go before I even get back to my prior bests on the four core lifts of the Wendler 5/3/1 program. It's not the most exciting plan but it has given me good results in terms of strength gains in the past. I'll get yesterday up soon when I get a few minutes.
Nobody cares. Work harder.


kaka
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« Reply #26: January 29, 2018, 05:38:48 AM »
Looks good man. Keep up the good work!


MMAFreak
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« Reply #27: January 30, 2018, 06:20:51 AM »
Finally getting around to posting up Sunday.

Sunday 1/28

6:30am - Woke up and stretched for about 15 minutes and then performed the following body weight circuit

Inchworms - 45 Seconds

20 Second Rest

Jump Squats - 35 Seconds

20 Second Rest

Alternating Side Low Planks - 45 Seconds

20 Second Rest

Leg Raises - 45 Seconds

20 Second Rest

Sprawls - 45 Seconds

60 Second Rest

Repeat this sequence for a total of 4 rounds.

8:00am - Meal #1

8oz Almond Milk
8oz Cold Coffee
1 tbsp MCT Oil
2 Scoops Superior Whey Vanilla Protein

Calories: 465
Carbs: 7
Fat: 24
Protein: 59

10:30am - Meal #2

Kirkland Chocolate Chip Cookie Dough Protein Bar

Calories: 190
Carbs: 22
Fat: 7
Protein: 21

12:00pm - Deadlift Day

Deadlifts

135lbs X 5
150lbs X 5 - Warmup
185lbs X 5

195lbs X 5
225lbs X 5 - Work Sets
255lbs X 15

Reverse Hyper Extensions

4 Sets of 20 with a 25lb plate behind head

Seated Hamstring Curls

150lbs X 12
180lbs X 12
195lbs X 9

Seated Cable Rows

150lbs X 12
175lbs X 12
190lbs X 11

1:30pm - Meal #3

7oz Pork Tenderloin
4 Tbsp Natural PB

Calories: 630
Carbs: 14
Fat: 36
Protein: 54

4:00pm - Meal #4

5 Slices Hard Salami
2 Slices of Cheddar

Calories: 310
Carbs: 0
Fat: 27
Protein: 18

8:30pm

1 Cup Cottage Cheese
110g Pineapple

Calories: 275
Carbs: 22
Fat: 6
Protein: 27

Daily Nutritional Totals

Calories: 1870 - Goal is 2080
Carbs: 65g - Goal is 78g
Fat: 100g - Goal is 127g
Protein: 179g - Goal is 156g
Sugar: 28g - Goal is less than 30g
Fiber: 22g - Goal is 30g

I'm taking my time with my core lifts and working them back up to heavier weight with lower reps. For now I'm happy to just do higher rep work at lower weights as I ease back into real strength training.
Nobody cares. Work harder.


MMAFreak
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« Reply #28: January 30, 2018, 06:29:19 AM »
Here's a Keto friendly recipe for anyone who's currently doing Keto or planning on trying it in the future.

Chocolate Avocado Mousse

Ingredients

  • 1 Cup Unsweetened Vanilla Almond Milk
  • 2 tsp Vanilla Extract
  • 16g Stevia In The Raw
  • 200g Chocolate Whey Protein Powder
  • 80g Cocoa Powder
  • 400g Avocado

Yes most of this is in weights. If you don't have a good food scale then buy one. They're relatively cheap.

Instructions

Combine all ingredients in either a blender or food processor. If using a blender a cheap one probably won't work very well. It is a lot to blend up and something like a Blendtec or Vitamix will work well. Otherwise use a food processor. Blend until a smooth creamy texture is attained.

Nutritional Facts

Makes about six servings at approximately 130g per serving

Calories: 289
Carbs: 18g
Fat: 13g
Protein: 30g
Sugar: 2g
Fiber: 7g

This stuff comes in really hand when a sweet tooth craving hits. I make sure to weigh out a serving (or a serving and a half) because eating out of the container usually results in crushing half of it in one go. Let me know what you guys think if any of you try this. [/list]
Nobody cares. Work harder.


Admin_
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« Reply #29: January 30, 2018, 07:42:09 AM »
Here's a Keto friendly recipe for anyone who's currently doing Keto or planning on trying it in the future.

I don't know anyone fitting that description...

Calories: 289
Carbs: 18g
Fat: 13g
Protein: 30g
Sugar: 2g
Fiber: 7g

11g net carbs seems like a lot, but then again, I'm still trying to calibrate my understanding of carbs.  I guess my pint of Ben and Jerry's on Sunday night had 105g net carbs...  Is the stevia counted as a carb?

Yes most of this is in weights. If you don't have a good food scale then buy one. They're relatively cheap.

$9.99 on Amazon.  Just added one to my cart.
- Tommy

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