northman88

Another year, another Tough Mudder - and another year on Earth passes. That makes me 34. I've learned a lot in the past few years about diet and fitness. Have I improved enough to say that breaking my collarbone is the best thing that's ever happened to me? Let's not get ahead of ourselves. Have I applied everything I've learned to my life? I can certainly be more consistent. So here's what I've learned and what I want to do going forward: You will not get huge purely from eating more and lifting weights Those guys walking around with huge muscles and small(er) t-shirts? They weren't born that way. They also didn't get that way spending one hour lifting weights every second day. Offset days lifting weights is a great way to get stronger but don't expect to get jacked. It's better to be skinny than not Duh? I intentionally bulked between November 2016 and August 2017. The result? I'm certainly stronger but my cardio has suffered and my clothes no longer fit as well. I actually believe I'd be just as strong had I stuck to maintaining a healthier weight. Use your time wisely If you have limited free time - let's say, a young family, a full-time job, and hobbies that get in the way - you need to workout efficiently. I don't have the time (or the inclination) to spend two hours in the gym every night. I can't add two sets of isolation lifts to my compound lift routine. Stick to functional strength and cardio and you'll perform better in sport and on the track. It's all in the diet Get and keep your shit together. Count your intake and stick to your targets and your body will respond accordingly. This is how you get down to 170 lbs (sweet) or get up to 195 lbs (not sweet). What now? Get started and lose this weight, for one. I'm at 195 lbs. I want to be back down to approximately 170 and stay that way. I'll update with lifts soon once I'm uninjured and back at it.

What was that I said about not reducing below 2300? Dropping to 2100 intake - workouts and current target aren't "cutting it" (see what I did there?) diet-wise. Need to drop some of this fat. Also revisited some of my recipes in MFP and those calorie totals were more than a little off.

Status Update Feeling strong and feeling more solid with less flab; this is not a recording. Weight is staying around 190 so I've cut calories again to 2300 but I really don't see going lower than that. Running 5ks like it's a habit. Running again tonight before heading out for a birthday celebration. 34 years old now... shit. But the funny thing is I've never been more fit than I am now. Lots of swimming and cottage time coming up so keep going on the diet targets. Weight 188.9 lbs - Keeping track in both 5x5 and MFP Goal Cut - 2300 calories - 30% carbs, 30% protein, 40% fat Routine Military Press - 94 lbs - hiatus Bench Press - 5x5 159 lbs Deadlift - 1x5 299 lbs Squat - 5x5 229 lbs - reduced weight to work on form Row - 5x5 139 lbs - hiatus

Quick status update: dropping calorie goal to 2300. Lifts have improved but not a lot - recently dropped weight to work on form. Still injury free. Hockey is over so time to run!

Status Update Feeling strong and feeling more solid with less flab; however, the scale isn't moving much so I'm cutting another 100 calories down to 2400. I've changed my routine somewhat - largely out of laziness. I've removed the Row and Military Press in favour of adding Chin Ups. That should give me the pull exercise required while mimicking what I'll encounter on the course. Will help with grip strength as well. But check out these numbers! Getting close to the magical bodyweight Bench Press! Hockey is over soon so running while be taking priority for cardio exercise approaching race day on August 19. Weight 188.6 lbs - Keeping track in both 5x5 and MFP Goal Cut - 2400 calories - 30% carbs, 30% protein, 40% fat Routine Military Press - 94 lbs - hiatus Bench Press - 5x5 154 lbs Deadlift - 1x5 274 lbs Squat - 5x5 254 lbs Row - 5x5 139 lbs - hiatus

Getting fat. Activity isn't keeping up with calories - especially with the last week I've had. Weighed in at 191.7. Setting to 2500.

Diet back on track. Basically working out every day between hockey, running, and weights. Still working on cautious cut at 2800 but weight is staying around 188.

My diet fell to shit this past week and I tried to rest the thumb. My thumb feels marginally better but I feel weak and fat. Nice lol. I AM moving to a cautious cut at 2800 calories and ramping up the training. Let's do this. Workout log to follow.

Cautious cut at 2800? Hmm... EDIT: No. Keep calories at 3200 and add exercise to balance.

Status Update Feeling strong and back to setting PBs every workout. I need to buy more weight! Yes! Sticking at 3200 and the scale isn't moving much. Keep an eye on it. Still debating what to do once it's time to cut. Certainly feeling a little flabby. Still have just under a month to go before I need to decide. Curious what the scale will do from now until then. Weight 185.6 lbs - Keeping track in both 5x5 and MFP - been a while since this number hadn't changed between updates Goal Gain - 3200 calories - 30% carbs, 30% protein, 40% fat Routine Military Press - 94 lbs - not full sets Bench Press - 5x5 144 lbs Deadlift - 5x5 219 lbs Squat - 5x5 219 lbs Row - 5x5 139 lbs

Status Update Thumb almost back to normal. IIFYM calculator is completely behind a paywall now; therefore, I'm switching the format of my Goals below to keep track of total calories and macro percentages. I'll rely on MFP to calculate the macro amounts. After about a week of 3200 and one cheat day I'm sitting at just over 185. Keep an eye on it. Weight 185.6 lbs - Keeping track in both 5x5 and MFP Goal Gain - 3200 calories - 30% carbs, 30% protein, 40% fat Routine Military Press - 94 lbs - confirm this during tonight's workout? Bench Press - 5x5 139 lbs Deadlift - 5x5 219 lbs Squat - 5x5 209 lbs Row - 5x5 139 lbs

Status Update This is not a glitch: thumb is recovering, if a little more slowly than I'd like. Increasing to 3200 intake. I weighed in at 184.7 for an entire week (and even lost weight Friday/Saturday) while hitting intake targets. Weight 184.0 lbs - Lost weight @ 3100 intake. Keeping track in both 5x5 and MFP. Goal Gain - 3200 calories - 240 carbs, 240 protein, 142 fat Routine Military Press - 89 lbs Bench Press - 5x5 134 lbs Deadlift - 5x5 214 lbs Squat - 5x5 204 lbs Row - 5x5 134 lbs

Status Update Thumb is recovering, if a little more slowly than I'd like. Back at it. No more deloads for a while. Let's hit these weights hard before it's time to cut and train for Tough Mudder. Weight 184.7 lbs - Seem to be maintaining at this weight when strict @ 3100 intake - gains again only from cheat days. Keeping track in both 5x5 and MFP. Goal Gain - 3100 calories - 233 carbs, 233 protein, 138 fat Routine Military Press - 84 lbs Bench Press - 5x5 134 lbs Deadlift - 5x5 209 lbs Squat - 5x5 199 lbs Row - 5x5 134 lbs

Status Update Injured my thumb at hockey last week so I've been on a deload. Luckily it occurred when I'd planned to deload anyways. Unluckily I feel so lazy and weak right now. But back at it tonight. Taking some weight off to get going again and hopefully ease my thumb back into it. Weight 184.7 lbs - This seems high. Update next week. Keeping track in both 5x5 and MFP Goal Gain - 3100 calories - 233 carbs, 233 protein, 138 fat Routine These numbers are what I'm starting at again post-deload. Still higher than my last update. Military Press - 5x5 84 lbs Bench Press - 5x5 129 lbs Deadlift - 5x5 209 lbs Squat - 5x5 194 lbs Row - 5x5 129 lbs

Quick status: couldn't even finish my workout on Sunday. Failed on bench press. Skipped squats. Worked out last night. New PB on overhead. Lesson learned: some days just don't work. Keep at it.

Status Update Today is the 12 week mark on my 5x5 program. I'm feeling much stronger. Progress pic doesn't show a ton of progress but I'm sure I'll see some come April 15 when I begin my summer weight cut. My weight: I'm weighing myself every day now to both determine averages and see progress on the scale. Unfortunately, I'm not seeing any gains from my day-to-day intake. The only reason I'm at the weight I'm at below is because of one cheat day. One day I was 178 and the next I was 181. Now I've been sitting at 180ish for more than a week at 2900 calories. My strength: I'm feeling very strong. The numbers don't lie: Military Press - Empty Bar (39 lbs) up to 84 lbs = 115% increase Bench Press - Empty Bar (39 lbs) up to 129 lbs = 230% increase Deadlift - Empty Bar (39 lbs) up to 199 lbs = 410% increase Squat - Empty Bar (39 lbs) up to 189 lbs = 384% increase Row - Empty Bar (39 lbs) up to 124 lbs = 217% increase My health: I'm feeling fit considering how much I'm eating. I've been eating clean and playing hockey twice a week so I'm sure that's what's keeping the weight down overall. My plan: Keep going with the "bulk". I use quotations because the jury is still out on how much muscle I'm actually putting on. My back and ass certainly feel bigger and firmer. I'm adding 200 calories to my daily goal. Keep an eye on that scale! Weight 180.7 lbs - Keeping track in both 5x5 and MFP Goal Gain - 3100 calories - 233 carbs, 233 protein, 138 fat Routine Military Press - 5x5 84 lbs Bench Press - 5x5 129 lbs Deadlift - 5x5 199 lbs Squat - 5x5 189 lbs Row - 5x5 124 lbs

Status Update Health issues: 'twas nothing. It's been 19 days since my last weigh-in and I can't get over the 178 mark. I've been weighing myself every day at the same time - minus days after I play hockey at night - and I just can't get over that cusp. Squats are getting more and more difficult and every guide I read for 5x5 says 3000 calories a day (I've said that before in my log). Therefore, I'm upping calories again by 200 to 2900 total. Remember what happened last time, fatty! (lol) Keep an eye on that scale! You're eating cleaner this time. Keep it that way. Weight 178 lbs - Keeping track in both 5x5 and MFP Goal Gain - 2900 calories - 218 carbs, 218 protein, 129 fat Routine Military Press - 5x5 79 lbs (stalled - hopefully more food and better increments for weights improve this) Bench Press - 5x5 109 lbs Deadlift - 5x5 179 lbs (deadlifting my bodyweight!!!1one!1) Squat - 5x5 164 lbs Row - 5x5 109 lbs

Status Update Jury still out on health issues. Weighed in 4 days this week and am firmly at 176 lbs. Need to up calories again. 200 this time. Keep an eye on the scale. Feels good to be back at it. Weight 176 lbs - Keeping track in both 5x5 and MFP Goal Gain - 2700 calories - 203 carbs, 203 protein, 120 fat Routine Military Press - 5x5 74 lbs Bench Press - 5x5 89 lbs Deadlift - 5x5 129 lbs Squat - 5x5 119 lbs Row - 5x5 89 lbs

Status Update Was sick and on holidays all last week so I've now not worked out for 9 days. Fuck. That. My 5x5 app is now asking for a 10% rollback in weight. Bye bye progress. Hitting weights tonight plus shinny. EDIT: Will update diet goals and routine progress once I have further news on this fuckin' health issue I'm having. Weight No fuckin' clue - Keeping track in both 5x5 and MFP Goal Gain - 2500 calories - 188 carbs, 188 protein, 111 fat Routine Military Press - 5x5 74 lbs (likely reduced next workout) Bench Press - 5x5 80 lbs Deadlift - 5x5 139 lbs (likely reduced next workout) Squat - 5x5 115 lbs Row - 5x5 80 lbs

Status Update Weighed in at 175! this morning and I just hit a wall on overhead press. Upping calories again to 2500. Everything I've read has said I should be eating 3000+ but let's keep it sane here, shall we? Heading to hockey in an hour. EDIT: And I'm eating a fuckin' egg and some tuna. 2800 calories for the day. Weight No fuckin' clue - Keeping track in both 5x5 and MFP Goal Gain - 2500 calories - 188 carbs, 188 protein, 111 fat Routine Military Press - 5x5 74 lbs - stalled on this workout Bench Press - 5x5 89 lbs Deadlift - 5x5 139 lbs Squat - 5x5 119 lbs Row - 5x5 89 lbs

Status Update Weighed in at 179 earlier in the week but the last two weigh-ins have come in at around 175. Increasing intake by 100 calories. Setting PRs on every workout. Keep going. Fuck it's cold. Weight 179.0? - Keeping track in both 5x5 and MFP Goal Gain - 2400 calories - 180 carbs, 180 protein, 107 fat Routine Military Press - 5x5 69 lbs Bench Press - 5x5 74 lbs Deadlift - 5x5 119 lbs Squat - 5x5 109 lbs Row - 5x5 74 lbs

Status Update Working out then playing hockey is a little tough. Try to avoid that going forward. I seem to have discovered the sweet spot for gaining weight gradually and make progressions. Keep it at 2300. Weight 177.5 - Keeping track in both 5x5 and MFP Goal Gain - 2300 calories - 173 carbs, 173 protein, 102 fat Routine Military Press - 5x5 59 lbs Bench Press - 5x5 59 lbs Deadlift - 5x5 99 lbs Squat - 5x5 74 lbs Row - 5x5 59 lbs

Status Update Been a week. Feel stronger. My legs, back, and core are certainly using muscles that I didn't know existed. Weight 176.5 - Keeping track in both 5x5 and MFP Goal Gain - 2300 calories - 173 carbs, 173 protein, 102 fat Routine Military Press - 5x5 49 lbs Bench Press - 5x5 49 lbs Deadlift - 5x5 69 lbs Squat - 5x5 59 lbs Row - 5x5 49 lbs

Status Update Oh right... I ran Tough Mudder. The entire 16K. No biggy. I assembled my new squat rack in the garage last night. I'm going to be doing the 12-week 5x5 program starting tonight which means a calorie surplus. Let's keep this much more in check than my last gain attempt. Should see some strength improvements. Routine change outlined below. Weight 170 - 175 lbs Goal Gain - 2300 calories - 173 carbs, 173 protein, 102 fat Routine Military Press - 5x5 Empty Bar Bench Press - 5x5 Empty Bar Deadlift - 5x5 TBD Squat - 5x5 Empty Bar Row - 5x5 Empty Bar

Status Update 5Ks: keep doin' eet. 3 progressions to report! Swimming tomorrow but not before I run and do my push exercises. Weight 170 - 175 lbs Goal Maintain - 2150 calories - 161 carbs, 161 protein, 96 fat Routine Pullup Progression - Pullups - 3x5 Dip Progression - Dip w/ Pause - 3x10 NEW MAX Squat Progression - 2-Steps on Work Stairs multiple times a day Pushup Progression - Pseudo-Planche Pushup - 3x10 NEW MAX Row Progression - Full Row - 3x7