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174 lbs - up 1 lb
108/67 blood pressure
73 pulse
107 blood sugar
Body fat caliper readings 11mm, 18mm, 6mm = 11%
July goal assessment:
Gain muscle mass: July start of month 172lbs, now I am at 174lbs. Success!
Cut body fat: July start of month 12%, now I am at 11%. Success!
Eat clean 90% of the time: Success!
Gain strength: July 7th I started the strong lift 5x5 strength training program. I am getting stronger but I have not tested any of my max lifts. Right now I am squatting 150lbs for 5x5. This is the most I have squatted for reps. Success!
July macro assessment:
Calories: Target 2800, Actual 2728
Target Carbs less than 70g. July average 69g
Target Protein 150-160g. July average 149g
Target Fat: None. July Ave 185g
*I need to work on a tad more protein and watch my carbs for August. I am going to stay with the 2800 RDI for August unless for some reason I really start packing on the pounds.
Sorry I didn’t post a tip yesterday. I didn’t come to work so I didn’t have access to my list. Today’s tip has to do with the start of a new month. Welcome to August!
Tip 6 of 25.
So you’re creating all this awesome data in your food journal, why not use it to analyze your progress and make adjustments each month? An example of this would be to do what I have done above by looking at your monthly averages. From your fat secret home page mouse over the box with the date, then from the fly out menu choose “Month View”. Then go to July using the links at the bottom. When viewing the month, at the top of the calendar you will notice that it provides averages for you. You can use these averages to compare to your goal numbers. Now you have a good idea of the things you need to adjust for next month!
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78.9 kg
Lost so far: 0.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2884 kcal
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Fat: 234.91g | Prot: 151.60g | Carbs: 49.94g.
Breakfast: Johnsonville Original Bratwurst, heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Now Sports Whey Protein Isolate, McCormick Ground Cinnamon, Stevia, Hodgson Mill Milled Flax Seed, HEB HEB Heavy Whipping Cream, Spectrum coconut oil, coffee. Lunch: Red Onions, John Morrell Off the Bone Smoked Ham, Borden Shredded Cheddar Cheese, Fresh Express Baby Spinach, Broccoli, Ranch Salad Dressing, Boiled Egg. Dinner: Fried Egg, Wright Brand Naturally Hickory Smoked Bacon. Snacks/Other: Lindt Excellence Extra Fine Dark Chocolate 85% Cocoa, Jif Extra Crunchy Peanut Butter, HEB Jumbo Virginia Peanuts, Tillamook Sharp Cheddar Cheese, Muscle Milk Banana Creme Protein Shake (14 oz). more...
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2887 kcal
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Exercise:
Housework - 1 hour, Driving - 1 hour and 45 minutes, Weight Training (moderate) - 30 minutes, Resting - 5 hours and 45 minutes, Walking (brisk) - 4/mph - 33 minutes, Calisthenics (light, e.g. home exercise) - 12 minutes, Sleeping - 6 hours and 45 minutes, Desk Work - 7 hours and 30 minutes. more...
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Gaining 0.5 kg a Week
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 Comments
WOnderful progress Brent. I like the way you have objective measures for your success. Awsome.
01 Aug 14 by member: alexzwk
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01 Aug 14 by member: bigbassbrent
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You're getting there with the lifts Brent! 5x5 is a good way to go, but don't forget to mix it up a bit too! I'm on a powerlifting plan right now also that does Deads, bench, squats 2x per week, once 5x5 at 100% and once 5x5 at 80%. It requires you to up the weight each week by 10 lbs for squats/deads and 5 lbs for bench. If you fail before 5 reps on any of the 5 sets, you repeat the same weight the next week until you finish your sets. I also hit assistance muscle groups for 3x10 (pull ups, chin ups, curls, skull crushers, side lat raises) etc. Gained 10 lbs so far in 8 weeks.
01 Aug 14 by member: chadlius88
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Brent - do your muscles swell or hold water when they are sore? Do you know? I am hoping the answer is yes :)
01 Aug 14 by member: alexzwk
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Nice work Chad. I am just getting to the point where some of the lifts are becoming more difficult. I still havent failed a set yet but it's coming soon. I dont know how long I will be able to keep it up though. Squatting 3 times per week is causing my arthritic knee to hurt pretty bad. I'm going to keep going while I can but I am worried about being able to squat this many reps per week as the weight gets heavier. May be goign to 5x3 or 5/3/1 format for squats soon. I dont want to stop doing them because I'm just now getting my form perfect and I have a goal to squat 300lbs for reps that I will not give up on.
01 Aug 14 by member: bigbassbrent
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300 is very realistic. I think squats 2x per week is a lot never mind 3x...may be a bit much but I'll leave that up to you, you know your body. My 100% this week was 205 for 5x5 and 165 for 80%. I failed at rep 4 on the 5th set of 80%, and it was 2 days later. So that's a good example of not even being close to fully recovered for the second squat day.
01 Aug 14 by member: chadlius88
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Yes Alex, sore muscles will cause water/fluid retention.
01 Aug 14 by member: bigbassbrent
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Brent you just made my day. I would hug you if I could Thank you soooooo much!!! That may not be my problem but it sure is a good excuse to pin it on LOL
01 Aug 14 by member: alexzwk
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Haha Alex, that’s funny! I went through all sorts of weight fluctuations when I first started lifting and was sore all the time. Things will level out eventually, once your body realizes that you’re continuing to punish it with exercise. Stay consistent, good things will happen!
01 Aug 14 by member: bigbassbrent
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I know they will. I feel better and feel better about myself because I am punishing me this way (sounds masocistic though) and hope i can convince my basically lazy self to keep this up. I already made a standing schedule with mighty mouse for twice a week when I am home so that should be a decent motivator. Plus - I am planning to turn off my Direct TV and possibly the airconditioner at the house just to jump start my finances now that i am going to be single so hanging out at the gym should be a good repreive from bordom and sweating for the wrong reasons :)
01 Aug 14 by member: alexzwk
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Nothing wrong with being a 'Gym Rat' Alex. You can catch me there 5 days a week. :)
01 Aug 14 by member: chadlius88
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Pretty exciting stuff there Alex. This major lifestyle change that you are going through is the most opportune time to form good habits that you can benefit from the rest of your life. I’m so glad to see you taking advantage!
01 Aug 14 by member: bigbassbrent
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Chad, nice progress on the squats. I am getting stronger each time I squat. I am adding 15 pounds per week on squats right now. If my knee holds up I should be squatting over 200 for reps by the end of August. Mini goal!
01 Aug 14 by member: bigbassbrent
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I figure positive is a good thing. Being a gym rat is better than being a bar fly :). Not that I'm against bars lol
01 Aug 14 by member: alexzwk
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bigbassbrent's Weight History
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