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dcDogz very normal log

SB Labs
dcdogz said:
www.instagram.com

Danijel Lizačić on Instagram: "@coachdarianbates 🙌🤝 🏋‍♂️ If you're ready to take your physique and performance to the next level and you want to work with me 1on1 toward your specific goal DM me "SMASH" and I'll send you the coaching info. Let's unl

lizokryptonian on June 22, 2026: "@coachdarianbates 🙌🤝 🏋‍♂️ If you're ready to take your physique and performance to the next level and you want to work with me 1on1 toward your specific goal DM me "SMASH" and I'll send you the coaching info. Let's unleash your potential together. 🤓...
www.instagram.com www.instagram.com

net carbs is bs!
Click to expand...
Eh, there is an in between. It isn't always 4g, it varies on the soluble vs insoluble fiber.

Also, everyone digest food different. They've done studies on things like nuts and it'll vary by person....people will digest anywhere between 60 and 100% of the full caloric intake. So it applies across food times, fiber included.
 
dcdogz said:
www.instagram.com

Danijel Lizačić on Instagram: "@coachdarianbates 🙌🤝 🏋‍♂️ If you're ready to take your physique and performance to the next level and you want to work with me 1on1 toward your specific goal DM me "SMASH" and I'll send you the coaching info. Let's unl

lizokryptonian on June 22, 2026: "@coachdarianbates 🙌🤝 🏋‍♂️ If you're ready to take your physique and performance to the next level and you want to work with me 1on1 toward your specific goal DM me "SMASH" and I'll send you the coaching info. Let's unleash your potential together. 🤓...
www.instagram.com www.instagram.com

net carbs is bs!
Click to expand...
100%

Nutrition 101. This is the fitness industry nowadays. Spreading nonsense. First thing I see people doing wrong when submitting specific diet is calculating the net carbs (meaning ZERO). As soon as you adjust ONLY for the that. Guess what happens? :)
 
WED said:
Eh, there is an in between. It isn't always 4g, it varies on the soluble vs insoluble fiber.

Also, everyone digest food different. They've done studies on things like nuts and it'll vary by person....people will digest anywhere between 60 and 100% of the full caloric intake. So it applies across food times, fiber included.
Click to expand...
i think its easier to just count them all otherwise you have no idea how much you are or arent digesting.
also everything with moderation as well, but theres some bagels that are like 55g of carbs and net zero, aint no fcking way lol.
 
dcdogz said:
i think its easier to just count them all otherwise you have no idea how much you are or arent digesting.
also everything with moderation as well, but theres some bagels that are like 55g of carbs and net zero, aint no fcking way lol.
Click to expand...
Well... now I know what to read up on during my time off. I also just throw whatever number I see.. or scan in with the MYFITNESSPAL APP as what it is. I never thought to differentiate between them.
Don't get me wrong I know the difference between long and short etc... but it's not a bad idea to get the whole picture.
 
dcdogz said:
i think its easier to just count them all otherwise you have no idea how much you are or arent digesting.
also everything with moderation as well, but theres some bagels that are like 55g of carbs and net zero, aint no fcking way lol.
Click to expand...
Labels are already a ballpark anyway so it's better to be conservative and count fiber as a full 4g. Nutrition labels are required to be in a range of 20% +/- for all macros/calories. This is why we try and minimize using a ton of different food types/recipes on prep.
 
Meetketchup said:
Labels are already a ballpark anyway so it's better to be conservative and count fiber as a full 4g. Nutrition labels are required to be in a range of 20% +/- for all macros/calories. This is why we try and minimize using a ton of different food types/recipes on prep.
Click to expand...
Yea trying to keep all my foods the same or things ive eaten in the past nothing fancy.

I dont really vary anything too much to begin with.
 
dcdogz said:
i think its easier to just count them all otherwise you have no idea how much you are or arent digesting.
also everything with moderation as well, but theres some bagels that are like 55g of carbs and net zero, aint no fcking way lol.
Click to expand...
Think avoiding some of these types of food isn't the worst idea. B/c at the same time if you're counting 55g of insoluble fiber as carbs you're undercutting your caloric needs and what your body needs for recover/performance.

Meetketchup said:
Labels are already a ballpark anyway so it's better to be conservative and count fiber as a full 4g. Nutrition labels are required to be in a range of 20% +/- for all macros/calories. This is why we try and minimize using a ton of different food types/recipes on prep.
Click to expand...
Ballpark is about best we're going to get, IYAM. Using that and....

dcdogz said:
Yea trying to keep all my foods the same or things ive eaten in the past nothing fancy.
Click to expand...
doing this is the best way to really hone in. Keep the same schedule, food, repetitions etc, makes it easier to adjust.

Find what tastes good and then stay consistent
 
WED said:
Think avoiding some of these types of food isn't the worst idea. B/c at the same time if you're counting 55g of insoluble fiber as carbs you're undercutting your caloric needs and what your body needs for recover/performance.


Ballpark is about best we're going to get, IYAM. Using that and....


doing this is the best way to really hone in. Keep the same schedule, food, repetitions etc, makes it easier to adjust.

Find what tastes good and then stay consistent
Click to expand...
i like my food but if my son smells the kimchi he hurls lol
 
183.3 😳

Did i just woosh? 🤔
Hefty drop.
Well see tomorrow i guess.

Sleep was okay almost 6.
Woke up feeling really well rested however, and excited for some fasted cardio.
Went to the gym actually feeling so energized.
Usually do my rest day cardio in my garage.

Meal prepping this am.

No changes really

Screenshot_20260623_042229_Firefox.jpg
 
SB Labs
184.8
Bout the same as yesterday and i hydrated a little extra yesterday evening just to make sure i hadnt pissed out all my electrolytes.

The peeing absurd right now. Heavy on water and diet soda lol.

Woke up wicked early havent checked how much i slept kinda scared.

Woke up feeling fine tho so ill take it. I just know was a bit low.

just finished pull and waiting parking lot for bjj.
Ill update in a few hours numbers but basically just maintained.

Feel very skinny lol i like it. 👍

Trainig day carbs reduced to 210.

Now its tight lol.

Food today lotta veg, might make some adjustments and make some zoodles since i soup every meal just about well see.

Screenshot_20260624_045029_Firefox.jpg
 
dcdogz said:
184.8
Bout the same as yesterday and i hydrated a little extra yesterday evening just to make sure i hadnt pissed out all my electrolytes.

The peeing absurd right now. Heavy on water and diet soda lol.

Woke up wicked early havent checked how much i slept kinda scared.

Woke up feeling fine tho so ill take it. I just know was a bit low.

just finished pull and waiting parking lot for bjj.
Ill update in a few hours numbers but basically just maintained.

Feel very skinny lol i like it. 👍

Trainig day carbs reduced to 210.

Now its tight lol.

Food today lotta veg, might make some adjustments and make some zoodles since i soup every meal just about well see.

View attachment 258591
Click to expand...
Bro you are an inspiration for when I get back in the saddle.
 
delt cable raises
22 x 14 x 13 x 11 x 10 up 7lbs last set

seated cg rows
202 x 13 same
192 x 12 down 1
187 x 12 down 1

seated lat bar rows
175 x 12 down 1
170 x 13 same
165 x 12 same

ch upright lat pulldown
157 x 14 same
152 x 12 down 1
147 x 12 down 1

lat pullovers rope
88 x 12 down 1
77 x 12 down 1

machine rear delts pec dekc
105 x 13 same
104 x 11 down 1
100 x 13 same

standing cable curls
27.5 x 15 x14 x 12 down1 last set

standing straight bar culrs
45 x 13
40 x 14
40 x 12

leg raises
20
19
18
18
kinda bitched out on these i was tired lol

did pretty good over all but def feeling the no carb thing a little. not bad yet but its coming.
tomorrow push and just waiting to see when that one crushes, last one was a little tough well see.

back leaning up little by little.
im sweating from hot sauce lol it was spicy.

Clipped_image_20260624_074635.png


this sauce is incredible wicked hot tho.

1782309345227.png
 
184.5
about 2lbs down this week

got 6.25 sleep last night fckin finally. felt pretty good.
workout went pretty good!
lost a little strength on chest press everything else still holding up

vertical chest press matrix
285 x 10 down 1 barely made it
270 x 10 barely
250 x 10 barely
need to drop probably 5lbs across the board next week

dec chest press
240 x 12 same
235 x 11 down 1
230 x 10 same

incline chest press
240 x 12 up 5lbs
225 x 12 up 1

standing cable flys lo to hi
33 x 14 up 2 reps
27.5 x 14 same
27.5 x 12 same

seated triceps machine
305 x 12
305 x 10
285 x 11 same

upright row bb
85 x 12 up 1
80 x 11 same
75 x 12 same

overhead triceps ext
82.5 x 14 same
82.5 x 13 up 5ls
77 x 11 up 5 lbs

rope pushdowns
49.5 x 13 up 5 lbs
44 x 14 same

ab machine
305 x 20 x 19 x 19 x 18

foods pretty much the same

1782394398870.png
1782394406249.png


20260625_042848.png20260625_042907.png20260625_042916.png
 
dcdogz said:
184.5
about 2lbs down this week

got 6.25 sleep last night fckin finally. felt pretty good.
workout went pretty good!
lost a little strength on chest press everything else still holding up

vertical chest press matrix
285 x 10 down 1 barely made it
270 x 10 barely
250 x 10 barely
need to drop probably 5lbs across the board next week

dec chest press
240 x 12 same
235 x 11 down 1
230 x 10 same

incline chest press
240 x 12 up 5lbs
225 x 12 up 1

standing cable flys lo to hi
33 x 14 up 2 reps
27.5 x 14 same
27.5 x 12 same

seated triceps machine
305 x 12
305 x 10
285 x 11 same

upright row bb
85 x 12 up 1
80 x 11 same
75 x 12 same

overhead triceps ext
82.5 x 14 same
82.5 x 13 up 5ls
77 x 11 up 5 lbs

rope pushdowns
49.5 x 13 up 5 lbs
44 x 14 same

ab machine
305 x 20 x 19 x 19 x 18

foods pretty much the same

View attachment 258806
View attachment 258807


View attachment 258808View attachment 258809View attachment 258810
Click to expand...
You are on your way my man.
 
dcdogz said:
184.5
about 2lbs down this week

got 6.25 sleep last night fckin finally. felt pretty good.
workout went pretty good!
lost a little strength on chest press everything else still holding up

vertical chest press matrix
285 x 10 down 1 barely made it
270 x 10 barely
250 x 10 barely
need to drop probably 5lbs across the board next week

dec chest press
240 x 12 same
235 x 11 down 1
230 x 10 same

incline chest press
240 x 12 up 5lbs
225 x 12 up 1

standing cable flys lo to hi
33 x 14 up 2 reps
27.5 x 14 same
27.5 x 12 same

seated triceps machine
305 x 12
305 x 10
285 x 11 same

upright row bb
85 x 12 up 1
80 x 11 same
75 x 12 same

overhead triceps ext
82.5 x 14 same
82.5 x 13 up 5ls
77 x 11 up 5 lbs

rope pushdowns
49.5 x 13 up 5 lbs
44 x 14 same

ab machine
305 x 20 x 19 x 19 x 18

foods pretty much the same

View attachment 258806
View attachment 258807


View attachment 258808View attachment 258809View attachment 258810
Click to expand...
looking great man. cant wait to see you on stage.
 
Doug 64 said:
You are on your way my man.
Click to expand...
little by little! i think this saturday is 11 weeks. we getting there!
yesterday for whatever reason i got a ton of anxiety thinking about it lol.

started spitballing with my wife post show food to kinda get my mind off of it. probably too early to be even thinking about it but
she asked me so whatever.

"are you gonna eat anything after or like what are we doing?"

ill probably eat a little of my regular food before we go out so i dont binge like a retard and fuck myself up.
i bloat/retain water like a mother fucker too.
 
184

great leg day. was able to load up pendulums and sldls pretty good. I think next week i can go closer to full tilt.
workout took forever tho, almost 2 hours, lots of rest in between sets and with the ephedrine caffeine combo gotta let the heart settle down a little lol.
hadnt really been an issue until todays leg day lol.
back feels so great, but im still being cautious, besdies leg press which im just gonna keep single leg through out prep, i think im back to doing everything as normal
no sense in being risky with the leg press, until i have carbs lol.

delt cables
22 x 14 x 12
16.5 x 14 x 12

abductors
185 x 14 up 1
180 x 13 same

seated leg curls
220 x 15 up 10lbs
220 x 12 up 10lbs

pendulums
70 x 12 x 12 x 12
played with it a little and held bottom and didnt rest at top whatsoever. was pretty nasty especially that last set, felt the quad really scream.
made note that I can over load first 2 sets a little and keep it at 70 for the 3rd.

sldls
3 plates x 12 x 12 x 12
felt really good, should be able to get a set at my regular 4 plates next week.

lying curls
140 x 13 up 1
130 x 12 same

leg press calves
5 plates, took off 1 plate calves felt really funny
x 22 x 21 x 20 x 20

rear delt machine
125 x 13 up 5lbs
120 x 13 down 1
120 x 12 same

prone db rows
75 x 14 down 1
75 x 13 down 1
75 x 12 down 1

incline db curls
25 x 12
22.5 x 13 down 2.5
22.5 x 12 same


seated cg rows

175 x 13
175 x 12 same

ab machine 325 x 22 x 21 x 20 x 20

bjj 1 hour i was DRAGGING Ass. so exhausted. really struggled to keep the pace i was done still got some good movement but had to really dig deep lol.

same foods
 
dcdogz said:
184.5
about 2lbs down this week

got 6.25 sleep last night fckin finally. felt pretty good.
workout went pretty good!
lost a little strength on chest press everything else still holding up

vertical chest press matrix
285 x 10 down 1 barely made it
270 x 10 barely
250 x 10 barely
need to drop probably 5lbs across the board next week

dec chest press
240 x 12 same
235 x 11 down 1
230 x 10 same

incline chest press
240 x 12 up 5lbs
225 x 12 up 1

standing cable flys lo to hi
33 x 14 up 2 reps
27.5 x 14 same
27.5 x 12 same

seated triceps machine
305 x 12
305 x 10
285 x 11 same

upright row bb
85 x 12 up 1
80 x 11 same
75 x 12 same

overhead triceps ext
82.5 x 14 same
82.5 x 13 up 5ls
77 x 11 up 5 lbs

rope pushdowns
49.5 x 13 up 5 lbs
44 x 14 same

ab machine
305 x 20 x 19 x 19 x 18

foods pretty much the same

View attachment 258806
View attachment 258807


View attachment 258808View attachment 258809View attachment 258810
Click to expand...
Looking good bro! In great spot being 11 weeks out, gonna be shredded. Hope you stocked up on cucumbers 🙄lol
 

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