Overview of my training, nutrition, and mental state while on a journey to get stupid lean in unconventional ways. You say it’s not possible, ole LaToof accepts the challenge!
April 2
Morning Weight: 169.2 @ 8:00 AM
Training – PowerHouse Gym – Murrieta, CA – 12:00 – 1:35 PM
| Set 1 | Set 2 | Set 3 | |
|---|---|---|---|
| BENCH PRESS | 250 x 5 | 235 x 5 | 225 x 5 |
| BENT OVER ROWS*** | |||
| DIPS | BW + 90 lbs x 8 | BW + 70 lbs x * | BW + 45 lbs x 10 |
| BARBELL DRAG CURLS | 75 lbs x 10 | 70 lbs x 10 | 65 lbs x 10 |
| OH TRICEP EXT | 70 lbs x 12 | 80 lbs x 11 | |
| LAT SHOULDER RAISE | 25 lbs x 9 | 20 lbs x 12 | 20 lbs x 12 |
| DONKEY CALF RAISE | 4-5 Sets @ 8-15 reps | ||
| (good stretch and squeeze) |
WORKOUT NOTES:
Bench felt really good. I felt strong and handled the weight very well.
***the caller was broken and I couldn’t get it off. For whatever reason this thoroughly pissed me off… I left everything there and quickly moved on to dips… not usually my style but this pissed me off more than somebody asking about a magic pill to help lose their 34 lbs of stomach fat. (maybe that’s a bit dramatic…)
NUTRITIONAL NOTES:
Food |
Calories | Pro | CHO | Fat | |
|---|---|---|---|---|---|
Ground Turkey (99% lean) x 25.3 oz |
760 | 165g | 0g | 9.5g | |
| Whole Grain Brown Rice x 280g | 380 | 10g | 78g | 6 | |
| Lenny & Larry Cookie (Macadamia) | 360 | 16g | 48g | 12g | |
| Lenny & Larry Cookie (Choc Coconut) x 3 | 1080 | 48g | 132g | 48g | |
| Classic Whey (Cake Batter) x 2 | 260 | 50g | 4g | 4g | |
| Quaker Oatmeal Pack x 1 | 160 | 6g | 32g | 2.5g | |
| Whey Iso (Choc PB) x 1 | 110 | 25g | 1g | 0g | |
TOTALS |
3470 | 336g | 340g | 98g | |
Yeah, I fucked up…
Interested in seeing what I’ll weigh in the AM. I dieted pretty hard throughout the week and was due for a calorie spike. We’ll see what happens… [11:37 PM | 4/2/17]
April 3
Morning Weight: 171.1 @ 8:00 AM
To my surprise, very little damage was done. Woke up and felt pretty good. I think cognitively I knew I had overdone it the day before so I pulled back the reigns on the calories today and fell short of the goals but not too shabby.
No Training Today…
NUTRITIONAL NOTES:
Food |
Calories | Pro | CHO | Fat |
|---|---|---|---|---|
Ground Turkey (99% Lean) – 16 oz |
480 | 104g | 0g | 6g |
| Spanish Rice (Uncle Ben's) – 2 cups | 400 | 8g | 80g | 5g |
| Scrambled Eggs – 3 whole | 180 | 18g | 0g | 12g |
| Scrambled Egg Whites – 1/2 cup | 60 | 12g | 0g | 0g |
| Ketchup – 50g | 55 | 0g | 12.5g | 0g |
| Classic Whey (Cake Batter) – 260 | 50g | 4g | 4g | |
| Broccoli | ||||
| Macadamia Nut Oil – 2 tbsp | 252 | 0g | 0g | 28g |
Totals |
1726 | 201 | 98 | 56 |
April 4
Morning Weight: 169.4 lbs @ 8:00 AM
Back in the 160’s… starting to think it may be better to do a more drastic caloric surplus on workout days… I’ll ponder on this but stick to the programed macros for tomorrow.
Food |
Calories | Pro | CHO | Fat | |
|---|---|---|---|---|---|
Ground Turkey (99% Lean) – 16 oz |
480 | 104g | 0g | 6g | |
| Quaker Oatmeal Packs (Maple Brown Sugar) x 3 | 480 | 18g | 96g | 7.5g | |
| Scrambled Eggs – 3 whole | 180 | 18g | 0g | 12 | |
| Scrambled Egg Whites – 1/2 cup | 60 | 12g | 0g | 0g | |
| Ketchup – 50g | 55 | 0g | 12g | 0g | |
Totals |
1259 | 152g | 112g | 26g | |
Fell a bit short of protein and fat goals. However, definitely made up the difference on the following day! This was a busy day so I ate all of the above around 11:30 AM and went about my merry way.
April 5
Morning Weight: 167.5 lbs @ 8:08 AM
…TRAINING DAY…
PowerHouse Gym – Murrieta, CA [12:00 – 1:45 PM]
|
Set 1 | Set 2 | Set 3 |
|---|---|---|---|
| DEAD LIFT | 355 x 5 | 335 x 5 | 315 x 5 |
| MILITARY PRESS | 115 x 6 | 105 x 6 | 95 x 8 |
| WEIGHTED PULL UPS | +90 lbs x 3 | +70 lbs x 3 | +45 lbs x 6 |
| WEIGHTED CHIN UPS | +45 lbs x 8 | +45 lbs x 8 | |
I did a few sets of lateral shoulder raises and rear delts but nothing worth really tracking. I also threw in some standing alternating curls. These weren’t completely necessary but I just felt like watch my biceps work a bit.
I felt freakin’ awesome in the gym today. Energy and motivation was super high despite having fasted for the last 24 hours. Call me crazy but I quite enjoy the extended fasts. Cognitively, I’m sharper and more productive. I do my best work while fasted.
NUTRITIONAL NOTES
Food |
Calories | Pro | CHO | Fat |
|---|---|---|---|---|
Assorted Sushi Rolls x 8 |
2432 | 104g | 336g | 70g |
| Lenny & Larry's Protein Cookie (snickerdoodle) | 360 | 16g | 54g | 8g |
Totals |
2792 | 120g | 390g | 78g |
I decided to go hard in the paint after hitting all my weights and rep goals. I felt good about where I was so I decided to push the envelop a bit here. I don’t foresee this happening after every workout but I believe you should make dieting as easy as possible.
Yesterday’s low calorie didn’t affect me too much. I was a bit hungry before bed but a chugged some water, turned on my lullaby radio pandora station, and told myself if I hit all my lifts tomorrow, I’ll go ham on some sushi. In which I did!
It was quite the feast, take a look for yourself!
I destroyed about 8 rolls and used the MyFitnessPal app to estimate the number calories and macronutrients. I feel like the number above gets pretty close to the overall calories and nutrients consumed.
This was far from my best effort but hey, I’m a bit rusty. This was the first time I ate sushi in a couple of weeks.
April 6
Morning Weight: 170.5 lbs @ 7:10 AM
***Non-Training Day***
Food |
Calories | Pro | CHO | Fat |
|---|---|---|---|---|
Rotisserie Chicken – 684g |
603 | 120.5g | 0g | 12g |
| Lenny & Larry Cookie – White Choc Mac | 360 | 16g | 48g | 12g |
| Salad | ||||
| Hard Boiled Eggs – 3 | 234 | 18g | 0g | 15g |
| Dried Cranberries – 1/3 cup | 123 | 0g | 33g | 0g |
| Protein Shake | 210 | 25g | 25g | 1g |
Totals |
1555 | 180g | 120g | 45g |
Most of today was spent on the road. My God, traffic was a nightmare today. I worked out in West Hollywood for a few hours but spent a total of 5 hours sitting in traffic. The protein shake I got on the house at PowerZone Nutrition. Dope place and some hella cool peeps.
April 7
Morning Weight: 171
***Non-Training Day***
Food |
Calories | Pro | CHO | Fat |
|---|---|---|---|---|
Ground Turkey (99% Lean) – 2 lbs |
960 | 208g | 0g | 12g |
| Ketchup – 60g | 60 | 0g | 15g | 0g |
| Scrambled Eggs – 3 | 180 | 18g | 0g | 12g |
| Avocado – 35g | 56 | 0.5g | 3g | 5g |
| White Cheddar Rice Cakes – 3 | 135 | 3g | 27g | 1.5g |
| Lenny & Larry Cookie – White Choc Mac | 360 | 16g | 48g | 12g |
Totals |
1751 | 246g | 93g | 43g |
April 8
Morning Weight: 169.3
***Non-Training Day***
Food |
Calories | Pro | CHO | Fat |
|---|---|---|---|---|
Rotisserie Chicken – 684g |
603 | 120g | 0g | 12g |
| Peanut Butter Choc Cookie | 840 | 12g | 104g | 40g |
| NutraBio Whey Iso – Choc PB (2 scp) | 220 | 50g | 4g | 0g |
| Almond Milk – 1.5 cups | 45 | 1.5g | 1.5g | 4g |
Totals |
1708 | 184g | 122g | 56g |
This is what I mean by flexibility. Notice, I still managed to stay close to my caloric and macro goals. It was a long morning and I didn’t break my fast until around 5/6 PM. I see these cookies at the market all the time, so I decided to use that to get my carbs and fats in.
Is it the healthiest option, nutritionally, of course not. Mentally though, it’s worth it. If you’re not able to enjoy the process of a diet, you’ll fail. Every. Single. Time.
I’d recommend you get familiar with Macronutrients and counting them. I’m able to throw in a cookie and still drop fat. When you know how the system works you can play things to your advantage.
WEEK REVIEW
Overall, I’m very pleased with the results of week one. I wasn’t deprived in the least and from the look and feel of things, I’m managed to drop a smidgeon of fat.
I managed to get 2 workout in this week. All areas seemed to be target efficiently. Legs will be hit more directly on Workout C, as squats and lunges are involved.
***Data Break-Down***
“What gets measured, gets managed.”
– Peter Drucker
| Workout (2) | Off-Day (5) | Weekly (7) | |
|---|---|---|---|
| Calories | 3131 | 1600 | 2037 |
| Protein | 228g | 192.5g | 202.5g |
| Carbohydrates | 365g | 109g | 182g |
| Fat | 88g | 45g | 57g |
Average Weekly Weight: 169.8 lbs
Average Weight Morning After Training Day: 170.8 lbs
Seems as though, I under programed calories for training days. I went well above what I had planned and I seem to be right on track. Metabolism is a moving target but I seem to have pretty good read upon, at the moment. A few weeks of tracking and training, will paint me a better picture.
Week 1 in the books, very pleased.
Questions or comments? Post them below!
