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Feast Day 21 Today's Exercise: None Today's Maintenance Calories: 2310 Daily Caloric Goal: 105% of 2310 = 2426 Calories Consumed: 2426 (105% of maintenance) 179g protein Still at 174 lbs this morning but back down to 9.4% body fat. Perfect, now I will stay at 105% and continue to monitor it. I was ...

You nailed it man! You're putting a lot into it, and de-facto getting a LOT out of it. MORE in fact, than you're investing. Part of the beauty, of our sport! :) Thanks for following my progress, Rob. Getting my new scale in the middle of the run makes it a little tricky to track my progress, but if...

Feast Day 20 Today's Exercise: Feast Workout #8 (CC) Today's Maintenance Calories: 2791 Daily Caloric Goal: 105% of 2791 = 2931 Calories Consumed: Weight is at 174.0 lbs and body fat back down to 9.9%, right where I want to be at this stage. Workout: Close squats 20,20,20,15 Close pullups 10,10,10,...

Castor oil is mostly made up of ricinoleic acid, which is a powerful anti-inflammatory. It also has a low enough molecular weight to penetrate the skin, especially when heated.

Castor Oil! Seriously, the stuff is so cheap and works amazingly well for all sorts of injuries. It is the only thing that helps my back.

I am not even sure if 2 - 80lb. DBs really equates to a 160 BB lift. I know 80+80=160, but I'm honestly not sure if it would be the same on a real barbell bench station. Maybe I could do more than 160?? Maybe less? I would expect you to be able to do more on a barbell press, because you would be us...

Feast Day 19 Today's Exercise: None Today's Maintenance Calories: 2291 Daily Caloric Goal: 105% of 2291 = 2406 Calories Consumed: 2410 (105% of maintenance) 176g protein Ahh, finally a day off with no workout and no softball. My shoulder will thank me for this. Weight is up to 174.8 lbs this mornin...

What type of food have you been eating? Every morning I start my day with 3 hard boiled eggs, a packet of oatmeal, and a big glass of milk, along with 3-6 Beverly International Ultra 40 liver tabs. During the day I try to eat healthy; common food items in my diet are: fish oil olive oil cheerios st...

Street-dreams wrote:im doing " good behavior" 2 excercises 3 days a week

How many sets of each? Do you find that it's enough volume for you? How long do your workouts last?

I thought it was said to wait until you are level 6 on push ups before starting hand stand and on level 6 leg raise before starting bridges? Does it really? I completely missed that. I've been doing level 6 on pushups, level 6 on squats, level 6 on pullups, step 7 on leg raises, level 6 on bridges,...

Feast Day 18 Today's Exercise: Feast Workout #7 (CC) Today's Maintenance Calories: 2791 Daily Caloric Goal: 110% of 2791 = 3070 Calories Consumed: 3239 (116% of maintenance) 173 lbs and still 9.4% body fat this morning. Workout: Close pushups 15,17 Regular pushups 16,15 Full bridges 12,9,7,5 (These...

Feast Day 17 Today's Exercise: Softball Today's Maintenance Calories: 2710 Daily Caloric Goal: 110% of 2710 = 2981 Calories Consumed: 2957 (109% of maintenance) 211g protein Perfect day of eating yesterday, and it's showing on the scale/tape. Up to 173.6 lb and back down to 9.4% body fat. I'm defin...

Feast Day 16 Today's Exercise: Softball Today's Maintenance Calories: 2670 Daily Caloric Goal: 110% of 2670 = 2937 Calories Consumed: 2937 (110% of maintenance) 194g protein Weight down a tiny bit to 171.6 lbs this morning, probably because I was somewhat dehydrated; I drank 3 beers last night. Bod...

dropthebeats wrote:

aron7awol wrote:
Weighed in this morning at 171.8 lbs and I'm down to 9.4% body fat!

Awesome! Great job! That's about where I would like to be. What BF% did you start at?

Thanks, man. 12% when I started famine.