Height: 5' 10" From this thread (http://forum.bodybuilding.com/showth...hp?t=141347531), I decided to start a journal. I don't really need a place to log stuff, I have all of that. I wanted to put my stuff up here publicly, to get some feedback. I really struggle with my diet and I have this stupid fear of getting fat again. That all ends now. Here's the short story of what the above thread was about. I have spent years eating at a deficit in an attempt to get really lean. I was going nowhere. I wasn't getting any stronger (duh) and my fat loss would always stall out, regardless of severely undereating. There was a time where I was only eating 1000 calories per day a few years ago and it was pretty much a lose/lose situation. As of 11/4/2011, I had spent roughly 6 weeks eating 1600 calories a day, and I was completely stuck at 187 lbs. Thanks to the advice of several people here, I decided to eat more. Every 2 weeks, I added 200 calories. On 12/16/2011 I got up to 2400 calories/day and 198 lbs. To me, that felt like a truckload of food every day. I decided to ride out the holidays and hang out there for some time and see what happens. Here are the results of my weekly weigh-ins, post holidays. Date: 1/6/2012 Intake: 2400 calories Weight: 197.80 lbs Neck: 15.75" (MyoTape circumference measurement) Waist: 36.25" (MyoTape circumference measurement) Suprailiac: 11.00mm (SlimGuide Caliper measurement) Chest: 8.50mm (SlimGuide Caliper measurement) Abdomen: 17.00mm (SlimGuide Caliper measurement) Thigh: 7.00mm (SlimGuide Caliper measurement) Now that you know the units and where the numbers come from, I'll leave that out to avoid clutter. Date: 1/13/2012 Intake: 2400 Weight: 198.00 Neck: 15.50 Waist: 36.50 Suprailiac: 11.00 Chest: 8.00 Abdomen: 17.00 Thigh: 7.00 Date: 1/20/2012 Intake: 2400 Weight: 197.40 Neck: 15.25 Waist: 36.25 Suprailiac: 11.00 Chest: 9.00 Abdomen: 16.00 Thigh: 6.00 Date: 1/27/2012 Intake: 2400 Weight: 198.00 Neck: 15.50 Waist: 36.25 Suprailiac: 10.50 Chest: 8.50 Abdomen: 15.50 Thigh: 7.00 Date: 2/3/2012 Intake: 2400 Weight: 198.60 Neck: 15.50 Waist: 36.25 Suprailiac: 9.00 Chest: 8.50 Abdomen: 16.50 Thigh: 6.00 My measurements seem pretty stable at 2400. I feel more energetic and my lifts are getting stronger. Now it's time to try more food! Date: 2/10/2012 Intake: 2600 Weight: 198.40 Neck: 15.50 Waist: 36.25 Suprailiac: 11.50 Chest: 8.00 Abdomen: 15.00 Thigh: 7.00 Date: 2/17/2012 Intake: 2600 Weight: 198.60 Neck: 15.50 Waist: 36.50 Suprailiac: 10.00 Chest: 9.00 Abdomen: 15.50 Thigh: 7.00 Date: 2/24/2012 Intake: 2600 Weight: 197.60 Neck: 15.50 Waist: 36.25 Suprailiac: 11.00 Chest: 8.50 Abdomen: 15.50 Thigh: 7.00 What's going on here? Eat more and lose weight? Is this working? Maybe! I'm going to stay at 2600 for 2 more weeks and see what happens. Training schedule: Monday - Chest/Biceps BB Bench: 4x6 BB Incline Bench: 4x6 DB Fly: 3x10 Chinup: 3xFailure EZ Bar Curl: 3x10 DB Curl: 3x10 Concentration Curl: 3x10 Tuesday - Legs Squat: 3x5 Front Squat: 3x6 Good Morning: 3x10 Leg Press: 3x8 BB Lunge: 3x10 Calf Raise: 5x10 Wednesday - Active Recovery usually some light cardio for 20-25 minutes Thursday - Shoulders/Triceps BB Press: 4x6 Close Grip Bench: 4x6 DB Press: 3x8 BB Upright Row: 3x8 Lateral Raise: 3x10 Dip: 3x10 Rope Pushdown: 3x10 DB Tricep Extension: 3x10 Friday - Back Deadlift: 3x5 Pullup: 3xFailure Pendlay Row: 3x6 Pulldown: 3x8 Seated Row: 3x8 DB Row: 3x8 Saturday - Cardio Winter: HIIT (because indoor cardio sucks and I want it overwith ASAP) Summer: Mountain Bike Ride
jdtemple's Journal Time for some macros. At 2600 calories per day, here are my targets: Cals: 2,600.00 Pro: 198.00-247.50 Fat: 69.30-89.10 Carb: 202.03-296.08 A typical day looks like this: Cals: 2597 Pro: 229.6 Fat: 91.2 Carb: 218.1
jdtemple's Journal Progress photos up until this point can be seen here: https://picasaweb.google.com/jesse.t...CLX-x9fzu4LofQ I won't go through the hassle of embedding all of the photos. I may embed future photos in this thread. If you go in there and look, you can clearly see weeks and weeks of photos with very little change. Saying I'm frustrated is putting it lightly.
jdtemple's Journal Here's a dump from GymBuddy up until yesterday. 1/16/2012 was when I made the move to the new split I talked about above. I have been sick recently, and that accounts for some of the partial days and skipped days. Gym Buddy Set Report All Workouts and All Exercises 1/16/12 BB Bench in Mon: Chest/Biceps 4:27:51 PM 45 x 10 4:27:55 PM 135 x 10 4:28:05 PM 175 x 6 4:30:59 PM 195 x 6 4:33:11 PM 195 x 6 4:35:40 PM 195 x 6 1/16/12 BB Incline Bench in Mon: Chest/Biceps 4:39:18 PM 185 x 6 4:41:23 PM 185 x 6 4:44:23 PM 185 x 6 1/16/12 DB Fly in Mon: Chest/Biceps 4:47:17 PM 50 x 10 4:48:48 PM 50 x 10 4:50:46 PM 50 x 10 1/16/12 Chinup in Mon: Chest/Biceps 4:52:08 PM 0 x 9 4:54:24 PM 0 x 7 4:56:34 PM 0 x 6 1/16/12 EZ Bar Curl in Mon: Chest/Biceps 4:59:21 PM 80 x 10 5:01:13 PM 80 x 10 5:03:25 PM 80 x 10 1/16/12 DB Curl in Mon: Chest/Biceps 5:06:21 PM 60 x 10 5:08:16 PM 60 x 10 5:10:12 PM 60 x 10 1/17/12 Squat in Tue: Legs 4:31:21 PM 0 x 10 4:31:24 PM 45 x 10 4:33:07 PM 135 x 8 4:34:57 PM 185 x 6 4:37:09 PM 225 x 6 4:39:31 PM 255 x 5 4:42:29 PM 275 x 5 4:45:19 PM 275 x 5 4:48:35 PM 275 x 5 1/17/12 Front Squat in Tue: Legs 4:53:41 PM 115 x 6 4:55:31 PM 115 x 6 4:57:26 PM 115 x 6 1/17/12 Good Morning in Tue: Legs 5:00:46 PM 110 x 10 5:02:30 PM 110 x 10 5:05:17 PM 110 x 10 1/17/12 Leg Press in Tue: Legs 5:08:01 PM 360 x 8 5:10:04 PM 360 x 8 5:11:50 PM 360 x 8 1/17/12 BB Lunge in Tue: Legs 5:14:26 PM 95 x 10 5:16:47 PM 95 x 10 5:19:35 PM 95 x 10 1/17/12 Calf Raise in Tue: Legs 5:22:02 PM 450 x 10 5:23:45 PM 450 x 10 5:25:04 PM 450 x 10 5:26:48 PM 450 x 10 5:28:39 PM 450 x 10 1/19/12 BB Press in Thur: Shoulders/Triceps 12:16:39 PM 45 x 15 12:18:21 PM 75 x 10 12:22:34 PM 100 x 6 12:25:18 PM 120 x 6 12:27:12 PM 120 x 6 12:29:15 PM 120 x 6 12:31:10 PM 120 x 6 1/19/12 Close Grip Bench in Thur: Shoulders/Triceps 12:34:09 PM 95 x 8 12:36:08 PM 125 x 8 12:38:13 PM 155 x 6 12:39:39 PM 155 x 6 12:41:27 PM 155 x 6 12:42:59 PM 155 x 6 1/19/12 DB Press in Thur: Shoulders/Triceps 12:46:15 PM 90 x 8 12:48:01 PM 90 x 8 12:49:45 PM 90 x 7 1/19/12 BB Upright Row in Thur: Shoulders/Triceps 12:51:05 PM 45 x 10 12:52:55 PM 65 x 8 12:55:37 PM 65 x 8 12:56:58 PM 65 x 8 1/19/12 Lateral Raise in Thur: Shoulders/Triceps 12:58:45 PM 30 x 10 1:00:06 PM 30 x 10 1:01:38 PM 30 x 10 1/19/12 Dip in Thur: Shoulders/Triceps 1:04:03 PM 0 x 10 1:05:16 PM 0 x 10 1:06:37 PM 0 x 10 1/19/12 Rope Pushdown in Thur: Shoulders/Triceps 1:08:25 PM 50 x 10 1:09:52 PM 50 x 10 1:11:34 PM 50 x 10 1/19/12 DB Tricep Extension in Thur: Shoulders/Triceps 1:13:48 PM 20 x 10 1:15:26 PM 20 x 10 1:17:23 PM 20 x 10 1/20/12 Deadlift in Fri: Back 4:34:12 PM 225 x 8 4:36:21 PM 275 x 5 4:38:51 PM 315 x 5 4:41:34 PM 335 x 5 4:44:41 PM 355 x 5 4:47:53 PM 355 x 4 4:50:14 PM 355 x 4 1/20/12 Pullup in Fri: Back 4:54:58 PM 0 x 6 4:57:19 PM 0 x 6 4:59:50 PM 0 x 5 1/20/12 BB Row in Fri: Back 5:02:44 PM 115 x 6 5:04:36 PM 115 x 6 5:06:23 PM 115 x 6 1/20/12 Pulldown in Fri: Back 5:10:31 PM 90 x 8 5:11:27 PM 90 x 8 5:12:47 PM 90 x 8 1/20/12 Seated Row in Fri: Back 5:14:47 PM 90 x 8 5:15:57 PM 90 x 8 5:17:16 PM 90 x 8 1/20/12 DB Row in Fri: Back 5:21:07 PM 70 x 8 5:22:34 PM 70 x 8 5:24:13 PM 70 x 8 Weigh In: Date: 1/20/2012 Intake: 2400 Weight: 197.40 Neck: 15.25 Waist: 36.25 Suprailiac: 11.00 Chest: 9.00 Abdomen: 16.00 Thigh: 6.00 Pic:
jdtemple's Journal 1/23/12 BB Bench in Mon: Chest/Biceps 4:29:30 PM 45 x 20 4:31:45 PM 135 x 10 4:32:43 PM 175 x 6 4:35:28 PM 195 x 6 4:37:51 PM 195 x 6 4:40:44 PM 195 x 6 4:43:20 PM 195 x 5 1/23/12 BB Incline Bench in Mon: Chest/Biceps 4:46:59 PM 185 x 6 4:49:38 PM 175 x 6 4:52:30 PM 160 x 6 4:54:34 PM 160 x 6 1/23/12 DB Fly in Mon: Chest/Biceps 4:57:21 PM 60 x 10 4:59:36 PM 60 x 10 5:01:52 PM 60 x 10 1/23/12 Chinup in Mon: Chest/Biceps 5:03:42 PM 0 x 9 5:05:42 PM 0 x 8 5:07:51 PM 0 x 6 1/23/12 EZ Bar Curl in Mon: Chest/Biceps 5:10:34 PM 85 x 10 5:12:23 PM 85 x 8 5:14:06 PM 85 x 8 1/23/12 DB Curl in Mon: Chest/Biceps 5:18:28 PM 70 x 10 5:20:16 PM 70 x 10 5:22:10 PM 70 x 8 1/23/12 Concentration Curl in Mon: Chest/Biceps 5:23:53 PM 15 x 10 5:25:00 PM 15 x 10 5:26:51 PM 15 x 10 1/24/12 Squat in Tue: Legs 4:25:08 PM 0 x 10 4:26:35 PM 45 x 10 4:28:24 PM 135 x 8 4:30:10 PM 185 x 6 4:32:29 PM 225 x 6 4:34:49 PM 260 x 5 4:38:25 PM 280 x 5 4:40:48 PM 280 x 5 4:43:33 PM 280 x 5 1/24/12 Front Squat in Tue: Legs 4:47:10 PM 120 x 6 4:49:24 PM 120 x 6 4:51:59 PM 120 x 6 1/24/12 Good Morning in Tue: Legs 4:54:03 PM 115 x 10 4:56:02 PM 115 x 10 4:57:41 PM 115 x 10 1/24/12 Leg Press in Tue: Legs 5:00:03 PM 365 x 8 5:02:35 PM 365 x 8 5:05:18 PM 365 x 8 1/24/12 BB Lunge in Tue: Legs 5:08:29 PM 100 x 10 5:11:45 PM 100 x 10 5:14:17 PM 100 x 10 1/24/12 Calf Raise in Tue: Legs 5:17:09 PM 455 x 10 5:19:00 PM 455 x 10 5:20:37 PM 455 x 10 5:22:29 PM 455 x 10 5:24:19 PM 455 x 10 1/26/12 BB Press in Thur: Shoulders/Triceps 4:28:18 PM 45 x 10 4:30:19 PM 80 x 8 4:33:32 PM 105 x 8 4:35:08 PM 125 x 6 4:36:36 PM 125 x 6 4:38:14 PM 125 x 6 4:39:51 PM 125 x 6 1/26/12 Close Grip Bench in Thur: Shoulders/Triceps 4:42:37 PM 105 x 10 4:45:52 PM 135 x 6 4:47:41 PM 160 x 6 4:49:08 PM 160 x 6 4:51:05 PM 160 x 6 4:53:05 PM 160 x 6 1/26/12 DB Press in Thur: Shoulders/Triceps 4:54:59 PM 90 x 8 4:56:39 PM 90 x 8 4:58:40 PM 90 x 8 1/26/12 BB Upright Row in Thur: Shoulders/Triceps 5:00:26 PM 50 x 10 5:02:02 PM 70 x 8 5:03:18 PM 70 x 8 5:04:34 PM 70 x 8 1/26/12 Lateral Raise in Thur: Shoulders/Triceps 5:06:52 PM 40 x 10 5:08:44 PM 40 x 9 5:10:34 PM 40 x 10 1/26/12 Dip in Thur: Shoulders/Triceps 5:12:23 PM 5 x 10 5:14:22 PM 5 x 10 5:16:04 PM 5 x 10 1/26/12 Skull Crusher in Thur: Shoulders/Triceps 5:19:35 PM 70 x 10 1/26/12 Rope Pushdown in Thur: Shoulders/Triceps 5:22:03 PM 55 x 10 5:23:48 PM 55 x 10 5:25:38 PM 55 x 8 1/26/12 DB Tricep Extension in Thur: Shoulders/Triceps 5:27:11 PM 40 x 10 5:28:32 PM 40 x 10 5:30:14 PM 40 x 10 1/27/12 Deadlift in Fri: Back 4:32:41 PM 225 x 8 4:35:10 PM 275 x 5 4:39:00 PM 315 x 5 4:42:04 PM 335 x 5 4:45:52 PM 355 x 5 4:49:34 PM 355 x 5 4:52:54 PM 355 x 4 1/27/12 Pullup in Fri: Back 4:59:40 PM 0 x 6 5:01:08 PM 0 x 6 5:03:56 PM 0 x 6 1/27/12 BB Row in Fri: Back 5:06:31 PM 120 x 6 5:08:20 PM 120 x 6 5:09:46 PM 120 x 6 1/27/12 Pulldown in Fri: Back 5:15:07 PM 95 x 8 5:16:41 PM 95 x 8 5:18:09 PM 95 x 8 1/27/12 Seated Row in Fri: Back 5:20:00 PM 95 x 8 5:21:24 PM 95 x 8 5:22:34 PM 95 x 8 1/27/12 DB Row in Fri: Back 5:27:19 PM 75 x 8 5:28:58 PM 75 x 8 5:31:26 PM 75 x 8 Date: 1/27/2012 Intake: 2400 Weight: 198.00 Neck: 15.50 Waist: 36.25 Suprailiac: 10.50 Chest: 8.50 Abdomen: 15.50 Thigh: 7.00 Pic:
jdtemple's Journal Gym Buddy Set Report All Workouts and All Exercises 1/30/12 BB Bench in Mon: Chest/Biceps 4:24:23 PM 45 x 20 4:25:54 PM 135 x 10 4:28:21 PM 175 x 6 4:30:18 PM 195 x 6 4:32:30 PM 195 x 6 4:35:14 PM 195 x 6 4:37:20 PM 195 x 5 1/30/12 BB Incline Bench in Mon: Chest/Biceps 4:42:11 PM 170 x 6 4:44:00 PM 170 x 6 4:46:12 PM 170 x 6 4:48:21 PM 170 x 6 1/30/12 DB Fly in Mon: Chest/Biceps 4:51:33 PM 70 x 10 4:53:45 PM 70 x 9 4:56:00 PM 70 x 9 1/30/12 Chinup in Mon: Chest/Biceps 4:58:33 PM 0 x 9 5:00:32 PM 0 x 8 5:02:53 PM 0 x 6 1/30/12 EZ Bar Curl in Mon: Chest/Biceps 5:06:12 PM 85 x 10 5:07:59 PM 85 x 9 5:09:56 PM 85 x 9 1/30/12 DB Curl in Mon: Chest/Biceps 5:12:51 PM 70 x 10 5:14:26 PM 70 x 10 5:16:15 PM 70 x 9 1/30/12 Concentration Curl in Mon: Chest/Biceps 5:18:26 PM 20 x 10 5:20:04 PM 20 x 10 5:29:00 PM 20 x 8 1/31/12 Squat in Tue: Legs 5:00:35 PM 0 x 10 5:00:36 PM 45 x 10 5:04:33 PM 135 x 8 5:06:48 PM 185 x 6 5:09:31 PM 225 x 6 5:12:25 PM 265 x 5 5:16:17 PM 285 x 5 5:19:56 PM 285 x 5 5:23:19 PM 285 x 4 1/31/12 Front Squat in Tue: Legs 5:28:47 PM 125 x 6 5:31:31 PM 125 x 6 5:34:08 PM 125 x 6 1/31/12 Good Morning in Tue: Legs 5:36:35 PM 120 x 10 5:40:14 PM 120 x 10 5:42:27 PM 120 x 10 1/31/12 Leg Press in Tue: Legs 5:44:31 PM 370 x 8 5:46:50 PM 370 x 8 5:50:00 PM 370 x 8 1/31/12 BB Lunge in Tue: Legs 5:53:39 PM 105 x 10 5:56:15 PM 105 x 10 5:59:42 PM 105 x 10 1/31/12 Calf Raise in Tue: Legs 6:03:15 PM 460 x 10 6:06:42 PM 460 x 10 6:09:00 PM 460 x 10 6:11:03 PM 460 x 10 6:12:56 PM 460 x 10 2/2/12 BB Press in Thur: Shoulders/Triceps 4:23:27 PM 45 x 15 4:24:55 PM 65 x 8 4:26:38 PM 95 x 8 4:28:57 PM 110 x 6 4:31:30 PM 130 x 6 4:33:43 PM 130 x 6 4:35:35 PM 130 x 6 4:37:34 PM 130 x 5 2/2/12 Close Grip Bench in Thur: Shoulders/Triceps 4:41:12 PM 120 x 10 4:43:41 PM 145 x 6 4:45:27 PM 165 x 6 4:47:30 PM 165 x 6 4:49:20 PM 165 x 6 4:51:20 PM 165 x 6 2/2/12 DB Press in Thur: Shoulders/Triceps 4:54:48 PM 100 x 8 4:56:48 PM 100 x 8 4:59:00 PM 100 x 7 2/2/12 BB Upright Row in Thur: Shoulders/Triceps 5:01:04 PM 55 x 10 5:02:55 PM 75 x 8 5:04:13 PM 75 x 8 5:05:49 PM 75 x 7 2/2/12 Lateral Raise in Thur: Shoulders/Triceps 5:07:44 PM 40 x 10 5:09:34 PM 40 x 10 5:11:17 PM 40 x 9 2/2/12 Dip in Thur: Shoulders/Triceps 5:13:44 PM 7.5 x 10 5:15:36 PM 7.5 x 10 5:16:46 PM 7.5 x 10 2/2/12 Rope Pushdown in Thur: Shoulders/Triceps 5:19:03 PM 55 x 10 5:20:21 PM 55 x 10 5:21:40 PM 55 x 9 2/2/12 DB Tricep Extension in Thur: Shoulders/Triceps 5:23:20 PM 45 x 10 5:24:22 PM 45 x 10 5:25:33 PM 45 x 10 2/3/12 Deadlift in Fri: Back 4:34:58 PM 225 x 8 4:36:48 PM 275 x 5 4:39:34 PM 315 x 5 4:42:47 PM 335 x 5 4:46:28 PM 355 x 5 4:49:39 PM 355 x 5 4:53:09 PM 355 x 5 2/3/12 Pullup in Fri: Back 4:58:15 PM 0 x 6 5:00:07 PM 0 x 6 5:02:19 PM 0 x 6 2/3/12 Pendlay Row in Fri: Back 5:07:12 PM 95 x 6 5:08:12 PM 95 x 6 5:09:10 PM 95 x 6 2/3/12 Pulldown in Fri: Back 5:12:46 PM 100 x 8 5:13:56 PM 100 x 8 5:15:45 PM 100 x 8 2/3/12 Seated Row in Fri: Back 5:17:43 PM 100 x 8 5:19:09 PM 100 x 8 5:20:54 PM 100 x 8 2/3/12 DB Row in Fri: Back 5:24:10 PM 80 x 8 5:26:26 PM 80 x 8 5:28:18 PM 80 x 8 Date: 2/3/2012 Intake: 2400 Weight: 198.60 Neck: 15.50 Waist: 36.25 Suprailiac: 9.00 Chest: 8.50 Abdomen: 16.50 Thigh: 6.00 Weight seems to have stabilized. Time to eat more! Pic:
