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i weighed myself for the first time in a couple weeks today.
199.8 lbs
15.6% BF
82.2 lbs LBM

side note, i woke up 2 hours early again today and feel tired.

before breakfast i took EC
breakfast was 8 eggs over hard and 4 slices of american with KA
before lunch i took EC
lunch was 1.5 pieces of grilled chicken parm and 1 tbsp peanut butter
dinner was the cheese and chicken out of a quesadilla, the cheese off 3 slices of pizza, 1 scoop whey, and KA
snack was 2 scoops whey and 2 tbsp peanut butter
before bed was 1 scoop casein, 1 scoop protalyn and 1 tbsp peanut butter

Q. 5x5 with 80 or 85% of my 1RM?
A. I'd start with 80% and graduate up to 85%, but no higher

What I'm thinking about for you next would be the 10% solution. Either after a rest week (after completing the 5x5) or run another Famine and then run the 5 workout HIT routine right into the 10% solution.

Also, for the diet can't recall if I've shared this. I'd suggest caloric zig zags of 100% on training days and 70% on non-training days. That assumes you're eating carbs again.

If you're going to stick with Dr. D's AD, I'd look into adding 500k/day to each low carb day. In practice, I've found you can eat up to 500-1000/k more a day on a keto day and it won't "show". I'm erring on the side of caution in your case b/c I know bodyfat is of concern.

Let me know your thoughts on that.

RobRegish wrote:Q. 5x5 with 80 or 85% of my 1RM?
A. I'd start with 80% and graduate up to 85%, but no higher

What I'm thinking about for you next would be the 10% solution. Either after a rest week (after completing the 5x5) or run another Famine and then run the 5 workout HIT routine right into the 10% solution.

Also, for the diet can't recall if I've shared this. I'd suggest caloric zig zags of 100% on training days and 70% on non-training days. That assumes you're eating carbs again.

If you're going to stick with Dr. D's AD, I'd look into adding 500k/day to each low carb day. In practice, I've found you can eat up to 500-1000/k more a day on a keto day and it won't "show". I'm erring on the side of caution in your case b/c I know bodyfat is of concern.

Let me know your thoughts on that.

well i was shooting for 2500/2000 while dieting and now i was just going to stick to 2500 until maybe summer time.

woke up about 30 min early today, ended up with about 7.5 hours of sleep. ill be doing chest today and starting 5x5 with 80%

before breakfast i took EC
breakfast was 8 eggs over hard and 4 slices of american with KA
lunch was slices turkey and some gravy
preworkout i took EC
intra i drank evolution x10 and KA
pwo was 1 scoop whey and 2 tbsp peanut butter
snack was 1 scoop whey
dinner was a naked burrito and KA
before bed was 1 scoop casein and 1 tbsp peanut butter

Todays workout was good. I took EC preworkout and was surprised at how my strength was even though I wasnt exactly energized. I was more alert and focused if anything.

Bench- 100,15, 100x10, 135x3, 165x5, 165x5, 165x5, 165x5, 165x5

T-Bar Row- +45x10, +90x3, +100x5, +100x5, +100x5, +100x5, +100x5

165 on bench was easier than the last workout at 155 so Im happy about that.

Man that's fantastic Matt, keep pounding away.

Question for you... on nights where you get little sleep, do you notice the E/C doesn't kick as hard? I do, and when I crash boy do I crash...

RobRegish wrote:Man that's fantastic Matt, keep pounding away.

Question for you... on nights where you get little sleep, do you notice the E/C doesn't kick as hard? I do, and when I crash boy do I crash...

i dont crash, but definitely dont feel energized or jittery like when i first started. just awake and somewhat alert.

before breakfast i took EC
breakfast was 8 eggs and 4 slices of american cheese and KA
snack was 2 tbsp peanut butter
late lunch was a naked burrito
dinner was buffalo chicken strips, 2 tbps peanut butter, and KA
late before bed i had 2 scoops whey, 2 scoops casein, tbsp peanut butter and KA

out late last night for uconns spring weekend. i did a lot of walking, no drinking. i got back a little after 1 and was asleep about a half hour later. i feel really refreshed this morning though.

before breakfast i took
breakfast was 8 eggs and 4 slices of cheese with KA
lunch was buffalo chicken strips with ranch
i drank evolution x10 and KA but put off my workout till tomorrow
dinner was a naked burrito

Great job containing the drinking. Tall order considering all the temptations.

Hopefully, you were a designated driver and saved some lives. UCONN has a bad record on spring breaks, I think?

RobRegish wrote:Great job containing the drinking. Tall order considering all the temptations.

Hopefully, you were a designated driver and saved some lives. UCONN has a bad record on spring breaks, I think?

it hasnt been bad the 2 years that ive been here so far, but this year was definitely the best. the past 2 years there were a lot more sirens going off, arrests, crimes, alcohol poisoning etc. but i honestly dont think i saw anything other than some DUIs and parking tickets last night which surprised me.

side note, hit the gym today for squats but decided to wait until tomorrow because my legs felt sore during my warm up. players some basketball and did 1 set of abs with a medicine ball.

Good call on the extra recovery day.

Keep it going Matt. I understand the need to re-comp but I was thinking alot about this the last few days...

I did an all out GFH assault from age 16-28. Looking back, I'm really, really glad I did. Yes I was fat(ter) but by getting my bodyweight up to 252lbs I established a new ceiling. It was brief but it was there and I'm absolutely convinced I do as well as I do now on re-comps, etc. because that muscle memory is still there.

Just my $0.02....

what do you mean by GFH? are you saying id be better off just bulking again and then dieting later?

Yeah, basically what I'm saying.

GFH means get f'in huge. Popular back in my day... I'm way out of touch