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That diet looks good for your goals, you will should still be able to put on some strength/muscle while you lose the extra body fat...like you said it's the cardio that will make the difference.

good luck

What is your current weight now ? Do you have a set weight target or are you just going to go by the mirror ?

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Cheap and good bulk supplements from Canada Protein
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^^ Good question. I'd say I fluctuate between 247-250. I'll find out tomorrow at the gym.

I just bought some liquid flax, fish oil, 10 lbs protein, and some isolate for postworkout only. I bought the Nectar brand of isolate, which was only $28 at my store. Saves me a bundle from getting another Xtend!

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+1 on the lazy stuff.

For treadmills, it's worth it to spend the extra money on one which would suite your needs. When I was shopping for one, I was surprised to find out that there is not only a big diff in price, but also in target buyer. Some are made more for walking vs running. I paid $400 for a ProForm which was a good compromise between the two.

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Winter Mass Journal

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After working out I was 256 lbs. Probably from my workouts having a lot more hypertrophy than I've normally done. I've also added another 4 scoops protein per day.

ME SQUAT/DEADLIFT:

Box Squats (1-2" below):

225 x 5
275 x 3
315 x 2
365 x 1
405 x 1
435 x 1
345 x 5 DROP

- New exercise instead of front squats. Same box height I use for my speed squats. I used a very wide stance vs. when I do LOW box squats of at least 4" below parallel. I just feel more comfortable with a closer stance overall, but we'll see.

Plate Deadlifts:

225 x 5
315 x 3
405 x 1
455 x 1 (easy/fast)

- No straps for me anymore since I bought my chalk. Just a belt from now on. I feel twice as strong this way vs. spending 30 seconds squatted down trying to sinch my straps tight. I was planning on doing 495 and go from there, but I felt a stinger in my lower right side of my back. So I didn't want to keep going. The 455 felt like when I did my speed days with 365

Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [30 x 2 x 10]

Banded Abs Pulldowns: 3 x 20

No leg presses today due to time restraints

- Felt good today. I wish I was able to keep doing my leg presses but I was already running low on time. I still had to steam my fucking broccoli for my new fucking diet! Next time I'll wake up earlier to make sure I get my repetition in.

I'll edit this with my full night of eating..

Day One Diet:

- Preworkout: 1 scoop Vitargo, 3 grams CEE, 25 grams isolate
- Postworkout: 1 scoop Vitargo, 3 grams CEE, 60 grams 100% whey
- 1700: 1 chicken breast, 1.5 cups cottage cheese, 3 fish oil caps, 1 tbsp flax
- 1930: 2 scoops whey protein, 1.5 cups boiled broccoli
- 2230: 1 chicken breast, 1 cup cottage cheese, 1.5 cups broccoli
- 0130: 1 chicken breast, 1 cup broccoli
- 0430: 2 scoops protein, 1.5 cups cottage cheese, 3 fish oil, 1 tbsp flax

Didn't feel too hungry when I went to bed at 0600.

Just purchased a new weightbelt! Definately NEEDED one. Mine was a $20 piece of fucking shit called Valeo. Never felt like it helped at all, and it pinches my sides pretty bad.

Inzer



It just makes the most sense to invest in a belt that's of great quality and will last me a very long time. Next on my list will be a shirt followed by a squat suit.

RE BENCH:

Flat Bench: 305 x 5 x 5

- No problem. Gonna hit up 315 next week and go from there.

Standing OHP: 205 x 3 x 5

- Didn't like dropping down a bit in weight compared to speed days. Still, absolutely NO leg drive. Super strict.

Weighted Pullups: 30 x 2 x 8

Chest-Supported Rows: 320 x 3 x 10

Seated DB Curls [45 x 3 x 10] ss w/ Rolling DB Extensions [45 x 3 x 10]

Side Laterals: 40 x 2 x 15

DE SQUAT/DEADLIFT: Finally made it.

Banded DE Squat: 255 x 8 x 2

- Very easy, very fast. Could've done 275 lbs for these and maintained explosiveness.

SLDL: 315 x 3 x 8

Pullthroughs [190 x 3 x 12] ss w/ Weighted Hypers [30 x 2 x 10]

Leg Curls: 110 x 3 x 10

Banded Abs Pulldowns: 3 x 20

I have that same exact belt, love it, some people bitch about the 2 prong but I havent had a problem w/ it

^^ Yeah, I feel more comfortable with 2 prongs for some reason. Most people who prefer single prongs are the ones that jack that shit tight as fuck.. Which of course is wrong. You still should have enough room to suck a ton of air into your stomach against the belt.