Ol' Roman's Come Back Crusade!

[Cuz]

Good read. Great that you are progressing.

[Times Roman]

Clearly, I'm eating too much fats. I attribute this to all the eggs and the 1/2 pound tri-tip eaten today.

[Times Roman]

These are the four (4) Meal Groups from today that support the Macro summary in the pane above:

[Times Roman]

I'm down to 207lbs this morning. I think this is attributable to not eating the volume/weight I have been. My target is TDEE right now, until I feel confident in the gym again. This means my body is toughened up to the point where I can add weight to my lifts without worrying so much about injury.

Breakfast was
1/2 scoop oats
1 scoop protein powder
2 cups of 2% milk
coffee

and the resulting macro split

[DCI]

Interesting read rom enjoying the updates

[tarmyg]

Great read Roman, keep it up.

[Times Roman]

gotta admit...
...these macros are looking pretty sweet. And today I'm doing it correctly. Plus I have 600 cals to go before TDEE, so means room enough for an evening snack

[Times Roman]

Still working on the Macro Calculator. This morning I added a tab for the Total of All Days, Calories consumed and % break out by macro. It's one way to do some analytics and trend analysis.

I'm also working on a new and improved Glycemic Index, broke out by food item and burn time. I'll have more on that later.

Yesterdays results. I was TDEE deficient by about 600 cals. Never did eat that last snack last night.

Yesterday at the gym, bench, flys, front raises, rope pull downs, military press, shrugs and reverse curls. excellent pumps, vascularity is almost back to normal, with a high degree of difficulty by going real slow and holding on the contraction.

[DrewZ]

Kickin' ass Roman, subbed.

[Times Roman]

leg today

leg press, leg extensions, leg curls, calves, hip adductions, hip abductions.

still hovering at 210, which is good, since I don't seem to be eating as much volume due to better tracking of what I eat...........

[Giggle]

Glad to read this and hear you're coming back strong!
(Well, glad to read MOST of the thread haha - some of it was clearly more for you HeMan types!)
Great job on the diet and training improvements TR.

PM sent about something else

[Times Roman]

Glad to read this and hear you're coming back strong!
(Well, glad to read MOST of the thread haha - some of it was clearly more for you HeMan types!)
Great job on the diet and training improvements TR.

PM sent about something else

Sorry Giggle,

I will not be sending out pics of me in diapers and combat boots again this year! =)

(j/k)

[Times Roman]

Here are the results of yesterdays food consumption. Fat is still way too high. Excuse for yesterday was the 2 small pork ribs and the 20 oz T bone steak. Still need to fine tune what I eat. At least when I'm not eating right, it is glaringly obviously, as you will see below:

[Times Roman]

actually, the steak reported in the tables was 15 oz, but the package I purchases was three steaks for 3.75lbs for an average of 1.25lbs each = 20oz.

I should probably fix that, but I won't.

[Times Roman]

I'm hitting my calories (mostly) and my grams of protein. Fat is STILL too high. Still working on it.........

[Times Roman]

today, only 2 eggs from bfast, my main source of fat intake..........

[RaginCajun]

Glad to your see your log so detailed, in which I had no doubts coming from your analytical self!

Keep up ole chap!

[Times Roman]

Glad to your see your log so detailed, in which I had no doubts coming from your analytical self!

Keep up ole chap!

thanks mate

[Times Roman]

Well, (ahem).....

...yesterday was a rest day, and I had a cheat meal at the local Mexican restaurant (taco salad). means I shot my macros all to hell

[Times Roman]

My son was trying to explain to me that it would be better to hit my protein goal, and then fill up on veggies after that.

Hitting your macros properly is like hitting a moving dart board with a shaky hand....
......friggin tough to do!

[jimmyinkedup]

My apologies I am so late in joining the party but dammit I am here now and not leaving!

[Times Roman]

My apologies I am so late in joining the party but dammit I am here now and not leaving!

Hey Mr. Jimmy!

I am not the diet guru that you are, so if you have any ideas, let me know? Right now, I'm challenged by eating too much fat content based on my target macros...

....here's where I'm at right at the moment

[Times Roman]

and even though my macros are looking pretty sweet right now, dinner will be a challenge....

...thawing out some steaks, and we all know how the fat content is on something like that

...so right now, I'm thinking keep my fat macros as low as possible, then reassess after dinner.

[Times Roman]

here is the macro splits from the last six days, just to show fat % too high....

[Times Roman]

today's workout special:

bench
bench flys
lateral flys
front lifts
shrugs
trap lifts
tri - rope pull downs
reverse curls


I do have to admit, muscle memory, aka "rebound gains" is a moral booster.

and the macro calculator makes it pretty hard to cheat on the meals...........

[Grandeur]

How is your journey going Roman?

[bikeral]

Hey buddy. Just out of curiosity. Why not sub some egg whites instead of whole eggs and some chicken breast instead of steaks to lower fat?

[Times Roman]

How is your journey going Roman?

I am actually happy with my progress. Now that I am dialing in my macros, the weight gain has stopped. May have lost a pound or two. But the composition of that weight has improved. Haven't checked bf%, but it looks like a slight improvement.

Hey buddy. Just out of curiosity. Why not sub some egg whites instead of whole eggs and some chicken breast instead of steaks to lower fat?

Good question Al. And good to see you again. were you taking a break for awhile, or was it me playing ostrich with my head in the sand?

anyways, I get cans of chicken meat at Costco. 12.5 oz cans, 6 ea, for $10. I eat probably two a day. So by dinner, I need something else.

as far as the egg whites, well, I'm almost off whole eggs now. the price of eggs at Costco makes eating them attractive, since I'm now in cash conservation mode due to between jobs. I will be looking into egg whites, since Costco sells them too. Just need to do the analysis to make sure it is cost effective on a $/gram of protein basis.

The cool thing about this macro calculator, is it tracks what you eat on the fly. So when you get close to hitting your macros, you can slow down the eating. I've been eating too much protein powder here lately. I've been doing it since a good way to increase protein grams without all the fat. Had my first cheat meal the other day, (taco salad at a Mexican restaurant) and actually fell short on my macros.

Anyways, it's an evolutionary process, and I'm bound to make mistakes. And I'm bound to recover from those mistakes.

So let's see how this thing goes and maybe I can hit a moderate 230 at 10% BF????? It may take me awhile though

[Times Roman]

I was just about to pop three beef patties on the grill for lunch, and then realized there are more grams of fat than there are grams of protein....

....so back in the freezer the patties went.

Eating real clean is not as easy as it sounds, you know?

[bikeral]

I am actually happy with my progress. Now that I am dialing in my macros, the weight gain has stopped. May have lost a pound or two. But the composition of that weight has improved. Haven't checked bf%, but it looks like a slight improvement.



Good question Al. And good to see you again. were you taking a break for awhile, or was it me playing ostrich with my head in the sand?

anyways, I get cans of chicken meat at Costco. 12.5 oz cans, 6 ea, for $10. I eat probably two a day. So by dinner, I need something else.

as far as the egg whites, well, I'm almost off whole eggs now. the price of eggs at Costco makes eating them attractive, since I'm now in cash conservation mode due to between jobs. I will be looking into egg whites, since Costco sells them too. Just need to do the analysis to make sure it is cost effective on a $/gram of protein basis.

The cool thing about this macro calculator, is it tracks what you eat on the fly. So when you get close to hitting your macros, you can slow down the eating. I've been eating too much protein powder here lately. I've been doing it since a good way to increase protein grams without all the fat. Had my first cheat meal the other day, (taco salad at a Mexican restaurant) and actually fell short on my macros.

Anyways, it's an evolutionary process, and I'm bound to make mistakes. And I'm bound to recover from those mistakes.

So let's see how this thing goes and maybe I can hit a moderate 230 at 10% BF????? It may take me awhile though

Been around just been busy. I'm sure you get this all down. You have years of doing this. Keep at it you will be back in no time.

[Times Roman]

Yesterday was leg day

Leg press
leg curls
leg extensions
calves
hip adductions
hip abductions

Meal results:

[Times Roman]

I think I'll cruise at TDEE for awhile and see how that goes. it "feels" like I'm slowly losing minor bf%. Need to test that theory with the BF calipers here real soon

[Times Roman]

I'm busting the shit outta my macros today. drinking beer, going to a restaurant....

....friend is graduating from college and there is a party tonight....................

[GirlyGymRat]

hi TR. looks like you are getting back!!! nice to see.

[RaginCajun]

How did the party go? Any boobs?

[lovbyts]

How did the party go? Any boobs?

Hopefully nothing like what happened at the last party/BBQ where he was about the get a good look at some boobs when they wife ruined the fun. I hate it when that happens

[RaginCajun]

Hopefully nothing like what happened at the last party/BBQ where he was about the get a good look at some boobs when they wife ruined the fun. I hate it when that happens

That is exactly why I asked! Haha, good memory!

[NACH3]

I was just about to pop three beef patties on the grill for lunch, and then realized there are more grams of fat than there are grams of protein....

....so back in the freezer the patties went.

Eating real clean is not as easy as it sounds, you know?

Great job with your diet ANC consistency TR!!! GreAt to heR your back!!! Good luck and continued progress/gains you know your gonna keep em!
Great job!!!

[Times Roman]

How did the party go? Any boobs?

drank too much. didn't go to the gym the next day.

hi TR. looks like you are getting back!!! nice to see.

thanks. progress in gym is coming along nicely

Hopefully nothing like what happened at the last party/BBQ where he was about the get a good look at some boobs when they wife ruined the fun. I hate it when that happens

yeah, we still talk about that one. and the lady about to show me was a looker too.... (darn)

Great job with your diet ANC consistency TR!!! GreAt to heR your back!!! Good luck and continued progress/gains you know your gonna keep em!
Great job!!!

today's workout special

bench
bench flys
pulley flys
front raises
rope pull downs - (tris)
shrugs
mp
reverse curls

[lovbyts]

yeah, we still talk about that one. and the lady about to show me was a looker too.... (darn)

Dont except her to EVER let your forget it either, especially if she is pissed about something.