Been getting some good lifts in the past couple of weeks… I love the feeling of being fucking powerful probably because of how powerless i was in active addiction. When i get back from Cali I’m gonna get on a structured program again. Fly out tomorrow for some 
, fuck this snow.
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Enjoy your vacation man. It’s well deserved looking forward to some pics
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My wife and I finished our first intentional cut phase today. It was measured, time bound, set with realistic goals, and tracked through daily and weekly caloric and macronutritional requirements. I’m very proud of our results. After 12 weeks mine look like this:
Starting weight: 215.6; ending weight: 186.2;
change: -29.4 lbs
Starting body fat%: ~23%; ending bf%: 16.3%;
change: -6.7%
Time to start a 4 week maintenance phase then a summer bulk. There is a real argument to be made for this possibly being the best shape I’ve ever been in. I’ve had less body fat in my early 20’s but I wasn’t nearly as strong. Feeling healthy.
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You were the inspiration to actually get a scan done. I was pretty happy with the results. I had hoped for a sub 15% bf but having no actual scan done prior to this I had no baseline. All I’ve done in the past was use neck and abdominal circumference values which aren’t the most accurate and highly depend on not being bloated that day lol. Thanks for showing your results, without them I wouldn’t have started getting scans.
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You’re welcome! I’m glad y’all have a scan place near you. What’s that bottom line? The 5 star nutrition place I go doesn’t have that
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The gym I go to had the scanner scale I’ve just never used it lol.
Essentially a measure of hydration and water retention. Here’s the fancy words for it.
“Ratio of Extracellular Water to Total Body Water; an important indicator of body water balance. In a healthy state, your ECW/TBW ratio should fall within the range 0.360 to 0.390. A value closer to 0.360 (or below) is commonly observed in athletes and reflects more Intracellular Water, Lean Body Mass, and strong cellular nutrient retention. Conversely, a value nearing 0.390 is indicative of greater Extracellular Water, Body Fat Mass, inflammation/water retention, and dehydration. If your ECW/TBW ratio exceeds 0.400, it is recommended that you consult your physician.”
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Well dang! Now I want to know how hydrated I am 
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After looking at it more and asking my wife in Healthcare I understand it more. It’s a pretty important reading as it could indicate several issues if it’s too high, especially with the liver (once upon a time a major concern of many of us). That’s why it suggests seeing the doc if it reads over 4. I’ll be doing the scan 3-4 times a year after bulk and cut phases now. Mostly to track lean muscle and body fat content though.
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Getting a great Chest and tri pump on sobriety day 327. Week 1/4 of maintenance. Feeling great today. Shameless black and white filter free of charge.
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Heck yeah man! There is seriously nothing better than taking the little dudes down in the gym. We are there real heroes, I’m just glad i can finally play the part. Keep on the path to greatness!
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Short run. Had a good pace but traffic
It was weird to mentally prepare for a short run this morning. Long run coming up. I think I’m gonna pick a date to do my half marathon distance soon. It’s been a goal for a while now and honestly I’m pretty sure I can do the distance even if part is walking. Maybe some self doubt is evolved with setting the date
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Closed out maintenance phase week 2/4 with a shoulder and core workout this morning. I did put on a pound and a half week 1 as I was admittedly pretty undisciplined with macro tracking the first few days after my cut ended but when I got back on track i lost a half pound this week so it seems to have leveled out. 2 more maintenance weeks til a 2.5 month bulk. Have a great day friends.
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Torn meniscus is no joke. Will you be getting it fixed? The first time I tore my acl I tore my meniscus also. Knee surgery sucks!
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Was it worse than shoulder surgery?
Most definitely. Imo. I was in a leg brace for 3 months after surgery. Limited movement except PT and that shit was like torture. Then after the all the time leg brace I had to wear it for 3 more months on and off. THEN I had to wear a brace for a few months during high impact workouts and running. I wore it for my first 5k back after the 2nd surgery. The first time didn’t count much since I didn’t do anything I was told. Probably why the second tear happened. Ya Live and learn.
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