Got a rice cooker the other day. I have had two cheat meals in 8 days. I think I'll be able to handle the DFT better since my diet is in order. I just went to fitday.com to get an idea of my macro-nutrient breakdown. Today I have taken in around 3500 cals today. 31/38/31 pro/carb/fat. Today was bad because I had a sandwich from Subway...it had fat in it. Normally all of my fats come from whole milk, lean meat, olive oil, and fish oil. 231gr of protein today. I will post again tomorrow with something a little more indicative of my normal diet. Please give me some feedback on the diet...aside from the Subway thing. I would normally have a chicken breast, a cup of brown rice or whole wheat pasta, and a cup of veggies. I think I need more meals also. Here is what I ate today.

Breakfast
10oz whole milk
1 cup cooked oatmeal
1 scoop 100%whey

Snack
2 Kashi bars - Total 280 cal, 10gr fat, 40gr carbs, 12gr protein

Lunch
14oz whole milk
Subway Italian BMT - 900 cal, 42gr fat, 92gr carbs, 46gr pro

Pre-workout
Muscle Milk RTD

Post-workout shake
48gr protein
20gr malto
20gr dextrose
16oz whole milk

Dinner
6oz raw tuna steak
2 cups brown rice
1 cup broccoli

Maybe another shake before bed.

That stretching is supposed to be brutal, Kudos to you for gettin it done!:)

Yeah...from what I've read about it, it's so beneficial that I can't afford to not do it.

Hit 40/30/30 (pro/carb/fat) today at just over 3000 calories. And I ate like a king at dinner. Vegetable stir fry with shrimp which was awesome. Then a 10oz New York Strip steak...brown rice and a couple of glasses of milk. Still just three meals today. I am going to have to get something worked out with my schedule.

Deadlifts - 1X3 285, 1X3 295, 1X4 305, 1X3 315, 1X1 325 PR
Standing Shoulder Press - 5X5 115
Pull ups - 1
Lat Pulls - 5X5 150
Curls - 20 @ 65 (RP 12/5/3), 1 DS x 8 reps @ 45

Body weight - 165

Deadlifts continue to kick my ass. I will do the same weights for deads next Wednesday. I messed up @ 305...kind of bounced the weight up on the third rep. So I paused two seconds and did a 4th. I was tired and didn't have good form. It bothered me the next set and on the final set I was aching. Didn't want to try for more because I don't like hernias...that's how heavy it felt. I could do a bit more than 325 though, I think. I did one pull up, but deads drained me, so I just did light lat pulls with perfect or near perfect form. Oh, and no extreme stretching today because I felt like extreme shit.

I have the hardest time stimulating my biceps. They haven't been sore in forever. So I thought I'd try a rest pause set. And then I tossed in a drop set for good measure.

3200 cals - 40/30/30, 321gr protein and I might have another shake before bed. :)

Squats - 5X5 205, 225, 230, 235, 240
Bench - 5X5 165
Rows - 5X5 90
Tri's - OH Tri Ext 65lbs 3 RP sets

Weight - 166

Not a bad workout. Lovin A2G squats. 170 will be no problem for bench next week. 95 is no problem for rows next week. I can keep going up in squats also.

just wanted to let you know....i love the BMT....but those italian meats are so bad for you :)


you like the ramped sets of squats better?

It's good stuff. I just wish it wasn't so fatty. Why can't they make a healthy BMT??? I'm sure it would taste like ass.

I do prefer ramped sets. I believe the DFT 5X5 calls for ramped sets of squats on Friday. I made a mod on the deadlifts for Wednesday. I changed the reps to 3. I just have a bad tendency to break down after just a few reps even at lighter weights when deadlifting. I can at least keep it together for 3. And I had a huge problem with my hips cramping on my last sets. The ramped sets made an incredible difference. My last two sets are heavier than I would be able to do for 5x3 same weight. And I don't cramp/fatigue as bad. Maybe it's mental, but it works. And as far as squats go...I love going as heavy as I can.

nice job on the deadlift PR of 325, almost double your body weight

Squats - 5X5 235
Bench - 2X5 170, 3X5 175
Rows - 5X5 90
Tricep stuff

Thanks YoungEz. I hope I can hit that number for 3 reps on Wednesday. I should be able to. Bench was just way to easy at 170. I know I need to increase slowly so I don't plateau too quickly, but 170 was a waste of time. And even though the weight was the same on rows today, it was a different machine at a different gym and was about 10-15lbs heavier.

that fucks me up too, at my gym we have a few pulley machines, and they are all different, and you never know which one you will get to use. I did tri push downs two weeks ago on one, and used 130lbs, the on right next to it, I did 80lbs last week. Pisses me off.