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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?

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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.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.