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CHECKPOINT 5
Day 10 of Spring Cut (v.3.0)
CKPT_05: DAY 10 - 15.3% @ 201.4# / 30.8# Fat / 35.38" Waist / 12 X 175 SQUAT
CKPT_04: DAY 08 - 15.5% @ 202.2# / 31.3# Fat / 35.63" Waist / 12 X 175 SQUAT
CKPT_03: DAY 06 - 15.7% @ 202.8# / 31.8# Fat / 35.75" Waist / 12 X 175 SQUAT
CKPT_02: DAY 04 - 16.2% @ 204.0# / 33.0# Fat / 36.13" Waist / 5 X 155 SQUAT
CKPT_01: DAY 02 - 16.6% @ 204.0# / 33.9# Fat / 36.50" Waist / 5 X 155 SQUAT
CKPT_00: DAY 00 - 17.7% @ 202.6# / 35.9# Fat / 36.38" Waist / 5 X 155 SQUAT
Next Checkpoint (#5)
SA 5/12
Compliance
TU: LIFT DAY - 1926K (171P/162NC) Actual vs. 2600K (150P) Plan
WE: REST DAY - 524K (102P/17NC) Actual vs. 800K (150P/25NC) Plan
LIFTS
BENCH: 10 x 165#
SQUAT: 12 x 175#
TBARR: 09 x 105#
WPULL: 04 x 000#
FSQAT: 10 x 155#
PRESS: 08 x 105#
DEADS: 05 x 205# (reset; 3 X 5 X 205#; Next Set = 225#)
CHINN: 08 x 000#
Next 2 Days
OME2D (One Meal Every 2 Days; post workout)
150P ED (shakes on Rest Days)
IF 18/6
TH: LIFT DAY - ~2600K (150P)
FR: REST DAY - 800K (150P/25NC)
Notes
Nice work. Down 5# of Fat in 10 Days. In a Groove. Lifting well.
This is Crunch Time, i.e. the time when binging tends to happen.
Binge Mitigation Tactics
* Give Yourself Permission to EAT on Your Eat Days (if necessary)
* Use Discipline to Stick to Eating Schedule (vs. kcal control)
* i.e. - If you must binge, binge in your scheduled post-workout eat window.
* If "Starving," have an extra shake
* Sick of Shakes? Substitute 6 oz of grilled chicken breast
Let's go!
Diet Calendar Entry for 10 May 2018:
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2785 kcal
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Fat: 112.05g | Prot: 253.50g | Carb: 182.97g.
Lunch: Hershey's Cocoa Special Dark, Bananas, Now Sports Whey Protein Isolate. Dinner: Mission Flour Tortilla, Trader Joe's Hass Avocado, Costco Beef Loin Flap Meat, Hoffman's Super Sharp Cheddar Cheese, Shrimp. Snacks/Other: Ely Red Sauce (2 Cans Puree = 7 Cups = 56 oz; 1 serving = 1 Cup), Barilla PLUS Angel Hair Multigrain Pasta, Kraft 100% Grated Parmesan Cheese, Ground Beef (85% Lean / 15% Fat), Extra Virgin Olive Oil, Butter (Salted), Marketside French Dinner Roll, Roasted Broiled or Baked Chicken Thigh (Skin Eaten), Wonka Giant Chewy SweeTARTS. more...
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