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Old 07-04-2014, 04:36 PM #1
Squirrelly Wrath
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SW's Flexible Diet Log (we going dere for 26 weeks)

3 weeks into dieting/Tracking food again. Figured I'd log it all here.

Wifey started a 6 month prep for her first show in the fall, so I'm getting "sympathy shredded", and dieting down with her. Trying to log all my progress here as in depth as I can. Since I can't afford a prep coach, I can use the ST:F crew for accountability.

Week 1: 178lbs
60F/300C/220P
Cardio 2x/wk (1x15min HIIT session, 1x30min LISS session)

Notes: Just establishing a baseline


Week 2: 175lbs
60F/275C/220P
Cardio 2x/wk (1x15min HIIT session, 1x30min LISS session)

Notes: Legs getting harder, vastus medialis definition.
Cheated once

Week 3: 173lbs
50F/275C/220P
Cardio 2x/wk (1x15min HIIT session, 1x30min LISS session)

Notes: Adonis belt, and upper abdominal muscle bellies starting to come in. Legs continue to harden, forearms starting to get vascular (about 50% of the time)




Week 4: 170ish lbs
60F/275C/220P
Cardio 2x/wk (1x15min HIIT session, 1x30min LISS session)

Notes: upper abs/obliques coming in more. Face getting thinner.
Training kinda sucked this week. Think I'm going to keep the same macros, and see if I continue to drop, or stall out. Might throw in a refeed if I start to dip below 170 consistently.



Week 5: 170 lbs
50F/250C/220P
Cardio 2x/wk (1x15min HIIT session, 1x30min LISS session)

Notes: weight stagnent, feeling soft, lethargic in the gym, carbing up tonight (50/400/220) then dropping lower this week.
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Last edited by Squirrelly Wrath : 07-17-2014 at 01:26 AM.
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Old 07-04-2014, 05:51 PM #2
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How much ice cream and oreos can I continue to eat if I follow your footsteps?
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Old 07-04-2014, 06:36 PM #3
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Mirin dedication
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Old 07-04-2014, 07:01 PM #4
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Quote:
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How much ice cream and oreos can I continue to eat if I follow your footsteps?
Muddy Buddies and reeses puffs are superior.

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Mirin dedication
No mirin, yet. I'm only 3 weeks in.
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Old 07-04-2014, 10:31 PM #5
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What did you compete at last time? 155?
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Old 07-05-2014, 01:08 AM #6
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Wifey? Did I miss you getting married at some point?
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Old 07-05-2014, 11:51 AM #7
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Did you miss the part where she's doing a show? Lock that **** down, J-rod.
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Old 07-05-2014, 02:29 PM #8
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Post kcals as well so I dont have to add it up on my own (yes lazy). Thoughts on having fats that low? I've always heard to keep around 65g a day for hormonal balance and joint recovery but maybe broscience. Any IF/LG/carb cycling between on/off days?
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Old 07-05-2014, 06:06 PM #9
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Progress photo? Even if it's just for a baseline reference point so early in.
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Old 07-06-2014, 01:02 AM #10
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Quote:
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Progress photo? Even if it's just for a baseline reference point so early in.
Uploaded.
Quote:
Originally Posted by tanner202 View Post
Post kcals as well so I dont have to add it up on my own (yes lazy). Thoughts on having fats that low? I've always heard to keep around 65g a day for hormonal balance and joint recovery but maybe broscience. Any IF/LG/carb cycling between on/off days?
I'll probably implement carb cycling later on when I stall. Keeping fats lower lets me keep carbs high. IIRC 45g/day was the threshold for hormonal balance. Keeping fats low lets me keep carbs higher. 3DMJ athletes seem the keep that protocol, and they come in peeled. Not going to try and dip much lower than that.

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What did you compete at last time? 155?
correct.

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Wifey? Did I miss you getting married at some point?
figure of speech
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Old 07-06-2014, 09:32 AM #11
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in for pics! Need new fap material.
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Old 07-09-2014, 01:18 PM #12
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updated.
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Old 07-09-2014, 02:22 PM #13
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Nice quad separation!
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Old 07-09-2014, 07:54 PM #14
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keep it up jrod
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Old 07-10-2014, 02:51 PM #15
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Looking good, about to start my cut. Motivated me to document it. Will take pics soon and set up macros
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Old 07-17-2014, 01:26 AM #16
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updated.
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Genetics.
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Old 07-17-2014, 05:37 PM #17
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woke up at 169 after my first refeed.
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Old 08-17-2014, 02:24 PM #18
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Sorry for the lack of updates. Got "surprise" orders, and I've Been at ATfor the past 2.5 weeks. Haven't tracked or trained. Pretty sure I'm down about 5lbs. Will try up date once I get back on track.
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