WED
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- Jun 13, 2025
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Wanted to do a log for my next 20 weeks. Track progress, food, weight, lifts, etc. I've got 18 weeks until I turn 45 and 20 weeks until my next surf trip. Just got back from 2 weeks in Central America, scaled gonna be ugly tomorrow.
Current Stats:
Age: 44
Weight: 240 (before trip -- Carb/alcohol/excessive food bloat tomorrow gonna be real
)
BF%: 6.6% per Dexa scan
Starting Pic
Yeah yeah yeah....my BF% is complete bullshit. Was pretty annoyed when I got a Dexa scan before I left. The results are obviously crap. The lady asked me if I was prepping for a BB show, my response was are you sure this machine is calibrated right? I was hoping to have some decent gauge of a starting point and getting re-scanned in April. Maybe I'll be at 0% in April
This was near the end of my last cycle. Was 207. I'd like to shoot for #200. Never stopped training, but started eating more. Not an intentional bulk, but def hit my protein but then ate most of my kids leftovers and he likes to eat snacks and share. Being a the good dad I am, I ate his snacks and he conned m into pizza a little too much.
Plan:
15,000 steps a day. I usually walk 4 miles in the morning before everyone gets up. Then 2 20-30 minute walks during the day taking calls and some pacing around the house
3-5 Cardio sessions a week. Mix of jumping rope for 20-30 min, row machine, and some Circuit Training in the garage
PLPPLP Rest -- Swapped to PLP vs PPL from a Ryan Jewers program a while back that I really liked the rotation. Training to or near failure. 10-12 sets per muscle group per week. Going to do 2 working sets per exercise to start then might add volume over the cycle. Most rep ranges will be 8-12 for compound lifts, 12-15 for some isolation lifts. Feel like I can get a little better mind/muscle connection with higher reps/better form.
Food: Macros will be around 40p, 40c, 20 fat. I'll probably push protein higher than Carbs at some point, my body seems to do better on higher protein with still good carbs. First two weeks will be a bit of a reset with low low calories around 2200-2400 and try to reset a little bit post vacation, so I'll see the scale drop a bit these two weeks. Then settle in around 2800-3000 calories for the rest of the duration. I should be in a 800-1000c defecit. I'll adjust as needed depending on how much/little weight I'm losing.
Ran out of attachment room.....continuing for the best part
Current Stats:
Age: 44
Weight: 240 (before trip -- Carb/alcohol/excessive food bloat tomorrow gonna be real
)BF%: 6.6% per Dexa scan
Starting Pic
Yeah yeah yeah....my BF% is complete bullshit. Was pretty annoyed when I got a Dexa scan before I left. The results are obviously crap. The lady asked me if I was prepping for a BB show, my response was are you sure this machine is calibrated right? I was hoping to have some decent gauge of a starting point and getting re-scanned in April. Maybe I'll be at 0% in April
This was near the end of my last cycle. Was 207. I'd like to shoot for #200. Never stopped training, but started eating more. Not an intentional bulk, but def hit my protein but then ate most of my kids leftovers and he likes to eat snacks and share. Being a the good dad I am, I ate his snacks and he conned m into pizza a little too much.
Plan:
15,000 steps a day. I usually walk 4 miles in the morning before everyone gets up. Then 2 20-30 minute walks during the day taking calls and some pacing around the house
3-5 Cardio sessions a week. Mix of jumping rope for 20-30 min, row machine, and some Circuit Training in the garage
PLPPLP Rest -- Swapped to PLP vs PPL from a Ryan Jewers program a while back that I really liked the rotation. Training to or near failure. 10-12 sets per muscle group per week. Going to do 2 working sets per exercise to start then might add volume over the cycle. Most rep ranges will be 8-12 for compound lifts, 12-15 for some isolation lifts. Feel like I can get a little better mind/muscle connection with higher reps/better form.
Food: Macros will be around 40p, 40c, 20 fat. I'll probably push protein higher than Carbs at some point, my body seems to do better on higher protein with still good carbs. First two weeks will be a bit of a reset with low low calories around 2200-2400 and try to reset a little bit post vacation, so I'll see the scale drop a bit these two weeks. Then settle in around 2800-3000 calories for the rest of the duration. I should be in a 800-1000c defecit. I'll adjust as needed depending on how much/little weight I'm losing.
Ran out of attachment room.....continuing for the best part
Steps
Calories at 2400
Weight 234.8 (-0)
Pull Day -- Mainly Lat Focused, think they are weaker than my mid/upper back. Pull B is more balanced.
Weight 235.8 (+1) hate daily fluctuations. Most of the time when I'm losing weight I seem to jump up on the scale then drop 2-3lbs...then flat, a bump up then drop. Also start of a cycle w/ compounds flowing. I'll have a 7 day average soon and use that.
