Diet Update, Back on track!

Diet has been running something like 6 weeks now, average bodyweight is down about 5-1/2 to 6-1/2lbs from the start. For the next week I'm going to be having a break from the diet, eating maintenance calories.

Current running average is 189.5lbs. 

morning weight on this day was 188.4lbs.

data from Libra

Quick run-down of the diet of the last 6-weeks (which I really simplified this time around), in bullet-point format;

• 2500kcals daily 
• Zero Cardio
• Zero Food Weighing
• No strict Macro requirements except for protein, around 1g/lb LBM
• 1 refeed day per week, around 500-600g Carbs
• Still eating according to BioRhythm principles

This has been simple and effective, as evidenced in the weight trend line above. Moral of the story here is not to let fat-loss dieting be an excuse to develop OCD-type behavior. Trust me, I've fell victim to this in the past. Its no fun and can be a bitch of a habit to break. Glad I'm finally over that hurdle. 

Training is also going very well despite the fat-loss diet. Currently Pushing for 5RM PRs in the Squat and Press. But I'll make a separate post to go over training details. 

Training Log & Updates

Morning Body-weight - 88kg / 193.6lb

Back Squat - Superset with Band Good-Morning, 5x15
Warm-ups: 70x5, 85x5, 105x5
Work-sets: 120x3, 137x3, 154x3
Extra work: 160x1, 165x1, 170x1

BTN Press - Superset with Weighted Chins, Bw+5kg, 5x8 
Warm-ups: 35x5, 45x5, 55x5
Work-sets: 64x3, 73x3, 82x3
Extra work: 88x1     

Ab Wheel - 3x15
Bicep Curl - 3x8 

Just incorporated the BTN-Press back into the routine. Bodyweight BTN-Press was CAKE. All the Strict pressing I've been doing lately has definitely served to help increase the BTN-Press. 

Current fat-boy bulk status

Spent the last few months bulking, which may have gone bit overboard, but such is life. During my multi-month hiatus from blogging, I got married, spent some time in Key West, Florida as well as Atlantic Beach, North Carolina and Cleveland, Ohio. So if I had to blame the physique sloppiness on anything... it would be the traveling (maybe a touch of gluttony as well). Everyone knows that its hard to stay on track when you're thrust into a new environment, especially when eating out for all of your meals, etc. We just do the best we can at the moment and try not to stress the details. 

So basically I'm doing a bit of damage control at the moment. Slightly restricting calories, but no cardio of course. Good news is that weight and body-fat is on the downward trend, strength is increasing and I've even hit a few PRs in recent weeks; 182kg (400lb) Back Squat & 100kg (220lb) Strict Press. Expecting good things in the coming weeks as I shape up and chase a few more PRs! (500lb Deadlift... Here I come).

Until next time, Thanks for reading. 

Physique Update, Food P0rn & Training Log - Chins & Presses

Chins / Pull-ups

Bodyweight - 2 sets x10
Bodyweight+27.5kg - 3 sets x4  

Strict Press

83.5kg - 3 sets x4 

Dips

Bodyweight+20kg - 3 sets x9,8,8

Morning Bodyweight - 83kg

Not a bad look considering the binge I had yesterday.
 Approx 2500kcal surplus comprised mostly of peanut butter.
What a mess that was. 

Delicious supper this evening. Roast Beef & Mashed Potato w/ Peas

Training Week HIghlights - 5/9/2013

Rather than doing vids of invidvidual workouts, I decided to do a highlight reel of sorts. Just to capture some good stuff over the course of the week.

Let me know what you think. Stuff you'd like to see incorporated? Comments are welcomed. 

Current Body-Comp / Progress

Had a low weigh-in this morning, 82.7kg (182lb), lean and dry. Fat-loss is going really well. I'll post up another comparison pic in a few weeks. 

Basically zero effort to maintain this bodyfat level.