dude thats a typo!!TURBOFLEX wrote:damn Hank 275x5 thats STRONG bro!! Good job!!
Should be 2..fixing now
Hank's Blue Print Journal
Hey Hank. Great going!
Now, as to your question..
"Rob any suggestions on dropping fat and keeping strength. I have managed to eat 3000cals a day for a few weeks and maintain around 255lbs?"
Tricky business, this shedding fat while retaining strength..
Having said that, there are 2 important thing to address:
1.) Daily calories and
2.) Bar tension
The daily calories/protein is a BIG deal. Suggest varying calories between 100%of maintenanace (training days) and 70% of maintenance (non-training days).
Doing so will mitigate and down-regulation in metabolism seen with a fixed caloric intake and provide enough energy/caloric cement to provide for growth. Also, bump up protein by 15-20% on the lower calorie days. For when calories fall so does nitrogen retention. Thus, additional protein will be beneficial.
Finally, the bar tension will have to be addressed. Suggest increasing the # of static holds you're doing on the big barbell lifts or otherwise increasing the amount of weight on the bar/reducing the time you're holding for.
I'm sorry guys if I seem a little scattered or otherwise not up on where everyone is right now in their training-dietary cycles. Dealing with some very difficult family emergency stuff right now and doing my best..
Now, as to your question..
"Rob any suggestions on dropping fat and keeping strength. I have managed to eat 3000cals a day for a few weeks and maintain around 255lbs?"
Tricky business, this shedding fat while retaining strength..
Having said that, there are 2 important thing to address:
1.) Daily calories and
2.) Bar tension
The daily calories/protein is a BIG deal. Suggest varying calories between 100%of maintenanace (training days) and 70% of maintenance (non-training days).
Doing so will mitigate and down-regulation in metabolism seen with a fixed caloric intake and provide enough energy/caloric cement to provide for growth. Also, bump up protein by 15-20% on the lower calorie days. For when calories fall so does nitrogen retention. Thus, additional protein will be beneficial.
Finally, the bar tension will have to be addressed. Suggest increasing the # of static holds you're doing on the big barbell lifts or otherwise increasing the amount of weight on the bar/reducing the time you're holding for.
I'm sorry guys if I seem a little scattered or otherwise not up on where everyone is right now in their training-dietary cycles. Dealing with some very difficult family emergency stuff right now and doing my best..
Rob please take care. We will watch the place for you while you're away. Lunatics running the asylum so to speak
Macros today
2937 kcals
65g fat
743mg choles
1.7g sodium
332g carbs
156g sugar
44g fiber
258g pro
https://www.livestrong.com/profile/hwk2/
Turbo, for sure we are neck and neck, I use your lifts as my motivation when i saw you do 285 last week I had to try and catch up
Macros today
2937 kcals
65g fat
743mg choles
1.7g sodium
332g carbs
156g sugar
44g fiber
258g pro
https://www.livestrong.com/profile/hwk2/
Turbo, for sure we are neck and neck, I use your lifts as my motivation when i saw you do 285 last week I had to try and catch up
I'm comin for ya Hank! Don't let up!! 
Well I think I got my 1RM on squat today leg workout was brutal
Squat
135x20
235x12
405x2
425x1 1RM new
315x6
225x8
SLDL
225x8x4
Leg Curls
80x20
110x10
120x15
Leg Extension
105x 10 each leg
215x10
225x10
Total WO time 40mins and i am exhausted forgot the KA pre so took 3 post.
Macros need to get carbs up
2663 cals
89g fat
955mg choles
2.4g sodium
203g carbs
86g sugar
21g fiber
255g pro
Squat
135x20
235x12
405x2
425x1 1RM new
315x6
225x8
SLDL
225x8x4
Leg Curls
80x20
110x10
120x15
Leg Extension
105x 10 each leg
215x10
225x10
Total WO time 40mins and i am exhausted forgot the KA pre so took 3 post.
Macros need to get carbs up
2663 cals
89g fat
955mg choles
2.4g sodium
203g carbs
86g sugar
21g fiber
255g pro
Turbo I doubt seriously I can leave you behind i have a mancrush (nohomo)
Okay Check the BP this morning after 3 days EC stack
116/71
121/68
RHR 63
Wght 253.9
Side note:
people have been randomly commenting on my size. My WO partner told me a few people have commented to him on how i look bigger.
GF was looking at pix of me from last year where i weighed about 250 said i look leaner now
Daughter said i looked fat in same pix (gotta love a kids honesty) where she said i look strong now
just general observations
Okay Check the BP this morning after 3 days EC stack
116/71
121/68
RHR 63
Wght 253.9
Side note:
people have been randomly commenting on my size. My WO partner told me a few people have commented to him on how i look bigger.
GF was looking at pix of me from last year where i weighed about 250 said i look leaner now
Daughter said i looked fat in same pix (gotta love a kids honesty) where she said i look strong now
just general observations
Man I am beat I ran the trail again tonight and the Marines finally have the all of the obstacles up. First off I underestimated how much those squats took out of me yesterday. Second we upped our running tempo and hit most obstacles more than once. I had fun, got dirty and fell a few times, legs are like rubber.
Post run meal was avocado and sardines on Italian bread with 2 KA and a scoop of whey in milk. LOL so a shitty dinner but a nutritionally sound one.
HR monitor said I burned 1250 cals, which is consistant (if not accurate)
Macros
3391 Cals
155G Fat
962 Mg choles
2.56gms Sodium
256g Carbs
98g sugar
42g fiber
268g pro
Post run meal was avocado and sardines on Italian bread with 2 KA and a scoop of whey in milk. LOL so a shitty dinner but a nutritionally sound one.
HR monitor said I burned 1250 cals, which is consistant (if not accurate)
Macros
3391 Cals
155G Fat
962 Mg choles
2.56gms Sodium
256g Carbs
98g sugar
42g fiber
268g pro