Fevzay's Fat Loss and Training Log

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1

Name(s): Jordan (aka Fevzay, aka The Older, Fatter, and Weaker Jordan?)
Age: 36 for a few more days
Gender: Male
Height: 6’1"-6’2"
Starting weight: 258.0 lbs on 2/13/2018
Current weight: 245.2 lbs on 4/19/2018
Starting waistline at naval: 46.00" on 2/13/2018
Current waistline at naval: 43.25" on 4/15/2018
Body Fat estimate: 30-35%

Training background: Almost none. I am essentially untrained. I began and stopped my novice LP twice before (for legit life reasons), but never got past about week 4.

Nutrition background: Completely oblivious until about two months ago when I started tracking on MFP, and working toward macro goals. Just about hitting all of my goals, and feel like the bad habits are nearly all gone.

General info: After a gradual slide nearing the deep end of what I consider poor health, I have finally made this a top priority in my life. I have a wife and two very young children, but fortunately I can train at home when time permits (whether its morning, afternoon or late evening). Things are all moving in the right direction, but I feel like I have a long road ahead still. Going to journal my info until I reach my goals (1. health, 2. strength).

Current goals:

  • Finish Novice LP (short term)
  • Refining form during LP (short term)
  • To do a damn pull-up! LOL! (short term)
  • Finish doing my homework on intermediate programming, so I can make an intelligent choice after my LP (short term)
  • Weight somewhere in the 200-210 range depending on waistline. This isn’t the most important metric, but I suspect I will need to land somewhere in the 200 range as I’m not very muscled yet (medium term)
  • Body Fat % somewhere in the 15-20% range (med-long term)
  • Waistline of 34-36" (long term), eventually adding muscle a pound at a time while keeping my waist the same size.
  • It would be cool to have a 405 squat, 500 deadlift, 315 bench and 225 press, but these numbers are years away at best and I’m more concerned with my relevant health bio-markers than my 1rm (long term)

Starting lifts:
Squat: 135x5x3
Press: 85x5x3
Bench: 135x5x3
Deadlift: 185x5

Current lifts (~3 weeks into novice LP):
Squat: 205x5x3
Press: 110x5x3
Bench: 160x5x3
Deadlift: 245x5

Current macros:
220 P, 245 C, 66 F
~ 2,455 kCal

***I will be updating these along the way (ie. likely reducing carbs and fat slightly as my bodyweight drops).

Not sure if it’s cool to post my Novice LP stats along the way, but I suspect I’ll be posting on my log for quite some time before reaching my goals. I am hopeful that this Log will help me keep accountable as well.

1 Like
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04/19/2018

Weight: 245.2 lbs (0.0 change)

Macros: 185 P, 255 C, 60 F
Calories: 2,248

Training:
Squat: 210x5x3
Bench: 165x5x3, 135x5x4
Deadlift: 135x5, 185x5, 225x3x4

Ha! My first log, and it already reveals a slight deviation from the standard LP. In short, my deadlift form needs extra work so I’ve dropped weight and added reps a few times. It’s feeling good. I’ve been cycling between the standard increasing weight and dropping to ~80%-90% for more reps. I decided to add extra bench volume in because I’m working on the bulldog grip in addition to just feeling weak on pressing/benching lately. Yesterday was short on time, so I super set the 135x5x4 bench with the 225x3x4 deadlifts. Did all of the reps in about 8 minutes.

Yesterday was one of the highest carb days I’ve had so far. I basically ate some carbs 30 minutes prior to training to see if it fueled me up a bit better. Seemed to work. Not exactly carb cycling yet, but I am trying to be more aware of fueling training beforehand.

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04/20/2018

Weight: 244.6 lbs (-0.6 lbs)
Macros:
Calories:

Training:

4

Random post about my equipment. Will try to post a few pictures soon.

Rogue R-3 power rack w/ extra pair of j-cups
Rogue Flat Utility bench
Rogue Ohio Power bar (bare steel)
Rogue Castro bar (bare steel)
Rogue EZ curl bar (black e-coat)
Troy PO deep dish plates (780 lbs)
Fringesport OFW bumper plates (300 lbs bought used)
Rogue IPF calibrated disc change plates (~5 lbs in fractional plates)
Concept 2 Model D Rower (bought used)
Iron Master Lat Pulldown / Low Row machine (bought used)
Custom plate tree (holds 800 lbs)
CAP plate tree (holds ~240 lbs in small plates)
Rogue Vertical bar hanger (holds 3 bars on R-3 rack)
Rogue Kettlebells - 19 lb, 26 lb, 35 lb, 44 lb and 53 lb
Rogue SR-1 jump rope
Rogue Monster bands
OSO collars
Titan Full Deadlift jack
Rogue Post Landmine
Rogue Straight Landmine handle
Rogue Parallel Landmine handle
Titan Single Landmine handle
TSC horse stall mats all over garage floor
DIY deadlift platform

Any of you guys (and gals) love your home gym?

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04/22/2018

Weight: 246.0

Squat: 215x5x3
Press: 115x5x3 (still trying to milk 5 lb jumps another time or two)

Deadlift: 179x5x4
Bench: 185x1, 135x5x4

Trained in mid-afternoon (Sunday). I’m always happier when I can train in the afternoon. It’s typical for me to train LATE at night and not get nearly enough sleep. I feel like I have twice the energy during workouts during the day.

Very submaximal deadlifts. Was super-setting them with bench press. Essentially trying to get some kind of improvement in form and drive up my tolerance for them a little bit. Been sort of doing different rep/intensity schemes with them lately. The deadlifts probably weren’t heavy enough to much if any benefit, but I am planning on having a heavy 1x5 day Tuesday (4/24).

Nutrition got off of the rails over the weekend. Today is my birthday (4/23), so there were a few meals out that I splurged on. Posted a 112g and 98g Fat on Friday and Saturday. I have been averaging around 60-65g per day. Friday and Saturday were probably two of the worst nutrition logging days I’ve had over the last 8 weeks. Back on track today aside from factoring in a piece of cake with my family tonight.

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04/24/2018

Weight: 245.8

Squat: 220x5x3
Bench: 170x5, 165x5x2

​​​​​​Deadlift: 265x5, 225x5
Press: 95x3x8

Bench sucked. 170x5x3 wasn’t going to happen. Had to back off to 165x5x2. Had some extra time today, so I did a few sets of light presses. Felt easy. Did 8 sets of 3 in about 8-9 minutes.

A little over on calories today. 2590 calories. 189 P, 246 C, and 84 F .

7

04/25/2018
Weight: 246.3
Kcal: 2,254
228 P, 209 C, 63 F

04/26/2018
Weight: 244.8
Kcal: 2,053
172 P, 178 C, 71 F

My 1 and 3 year old are sick with some kind of bug/flu this week. Today by far the worst day yet. 2-3 hours sleep last night. No work today. No training today. And, I missed my protein mark even after a large shake after dinner. Hopefully I can find a way to get some kind of training in tomorrow.
​​

8

04/27/2018
Weight: 243.7
kcal: 1,508
85 P, 164 C, 55 F

​​​​​​​Probably jumped down due to less than optimal eating and rest. We’ll see if it jumps back up.

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04/28/2018
Weight: 242.8
kcal: 1,415
47 P, 215 C, 36 F

04/29/2018
Weight: 242.7
kcal: 1,999
122 P, 166 C, 98 F

04/30/2018
Weight: 243.2
kcal: 1,696
88 P, 280 C, 29 F

Still no training. My daughters are finally feeling better, but I’ve caught what they had. Nutrition has been suboptimal just trying to keep nausea away. Mostly toast and simple carbs. Hoping to feel good enough to train tomorrow or Wednesday. Sleep is still terrible due to getting up repeatedly for my daughters and sleeping on the floor. Looking forward to getting back on track this week even if I have to start a little slow.

***As a side note, I am getting slightly different numbers for kcal between MFP and just adding them up on a spreadsheet (using 4 kcal for P and C, and 9 kcal for F). Has anyone else noticed this? MFP is under and over-estimating.

10

05/01/2018
Weight: 243.2
kcal: 1,997
186 P, 202 C, 51 F

FINALLY feeling normal again although I’m way behind on sleep/rest. Staying with light weights on my first session back. Super tired…trained late at night. Wanted to get SOMETHING done.

Squats: 185x5, 195x5, 205x5
Press: 115x5x3

Bench: 145x3x6
Deadlift: 135x5, 185x3x2, 205x3x2

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05/02/2018
Weight: 243.8
kcal: 2,189
173 P, 215 C, 81 F

I went a little over on fat today. I had chicken fajitas at home for dinner (3 regular flour tortillas) and later on had half a pint of Halo Top ice cream. Indulged a little while I watched my Houston Rockets get beat. Lose-lose on that one. LOL!

**Made my first protein shake with MyProtein’s Impact Whey Isolate (unflavored). Added 1 tsp of Hershey’s cocoa powder and 2 tsp of Stevia. Not great…not terrible. I could probably do with less cocoa powder and less Stevia. I also bought some flavor drops and peanut butter powder, so I’m going to give those a shot this afternoon. This is my first non-junked Protein powder. My first was a Muscle Tech (spiked with glutamine and protein), and my second was EAS (not terrible, but somewhat spiked with glutamine). I wanted to try an Isolate to knock the total calories down (along with carbs, fat and cholesterol). The MP Isolate mixed really easily and was essentially the same consistency as water. I was expecting it to thicken some, but it didn’t seem to.

12

05/03/2018
Weight: 243.4
kcal: 2,246
151 P, 234 C, 85 F

Not a great day of eating, but not the worst. I missed my protein shake in the early afternoon, and ended up having a hamburger and home fries for dinner with semi-sweet tea. That’ll knock the day off for sure. Luckily, this was unusual rather than being the norm. Back on track tomorrow.

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05/04/2018
Weight: 242.8
kcal: 2,219
183 P, 251 C, 63 F

Squat: 195x5, 205x5, 215x5
Bench: 170x5x3, 145x5x5
Deadlift: 135x5, 185x3, 225x2, 265x5, 225x3x3

I’m a little surprised my weight has still been moving in the right direction after NOT feeling good, resting well, or eating well. I thought it would bounce up a little after my appetite came back, but it hasn’t moved much (yet, at least). I’m down 15.2 lbs in 66 days (9.5 weeks). Long way to go, but I feel pretty happy with the amount of progress I’ve made with the amount of effort I’ve exerted. I still haven’t done any conditioning. My lifting hasn’t been perfect either, but I’m getting a little more consistent about it. Trying to keep my head down and work through the little plateaus that I see every few weeks. I’ve said before that I’d like to see my waistline between 34-36" and I’m sort of attaching my goal weight to accommodate that as being close to 210. I kind of feel like I never want to weigh more than that again in my life once I get down to it. Somewhere close to 210 (6’1") would probably look good on me as I’m not super muscled, nor will I ever likely get so strong that I could warrant being above 210. I feel like someone my size at 210 could still probably have a bodyweight press, 315 bench, 405-455 squat and a 500 deadlift after some consistent training (and time). Those are a sort of threshold that I don’t think I’d push past if I ever hit them. For me, I relate it to Strongman stuff. Those guys kill themselves eating 10,000 calories each day and training long, long hours. If I’m 210 with a 34" waist trying to get to a 455 squat and I see that I’d have to go up a little in size to make it work…I just wouldn’t make that trade. Diminishing returns are real.

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14

05/05/2018
Weight: 243.1
kcal: 2,403
158 P, 298 C, 69 F ---- I sort of doubled down with my half sweet tea. I had a few cups at breakfast and then a few more at lunch (Chipotle)…I can’t refuse their tea. It’s good. Definitely going to work on cutting back a little on sugar as my macros are getting a little off target.

05/06/2018
Weight: 243.5
kcal: 2,627
173 P, 310 C, 83 F ---- My wife made some chocolate chip cookies…I crushed about 6 of them. No regrets. I trained and did some landscaping yesterday. Had about 4-5 hours of activity. Will get my macros back on track this week.

Squat: 225x5x3
Press: 120x5x3, 95x5x3
Deadlift: 135x5, 185x3, 225x3x3
Lat Pulldown: 100x10x2, 120x10
T-bar row (parallel grip): Bar + Handle + 75x5x6
*I liked doing these rows, but its a little funny in that I have no idea what the true weight would be. You’re picking up one end of a 45 lb barbell, the handle (10-12 lbs at least), and then the weight. I probably went a little heavy on these. Going to start lighter next time and do the reps slower. I had good form, but I felt like I had to pump them up, and not lift in a slow controlled manner. Maybe I missed the mark.

Bonus:
My wife and I bought an Instant Pot this weekend. Going to put it to use for food prep during the week. My diet is boring for the most part, so I’d like to get the meal prep thing happening more often to save a few bucks.

15

05/07/2018
Weight: 243.1
kcal: 2,330
203 P, 241 C, 69 F

Missing my mark a little on calories again. Should be sticking closer to 2000-2100 (especially on non-training days). I expect my weight to pop up a little in the next day or two. Did some meal prep tonight, so I’ve got my breakfast and lunch ready to go tomorrow. Plain Jane rice, beans and chicken with a few veggies.

Planning on adding in a LISS conditioning day 1x per week this week to keep the weight and bodyfat moving in the right direction.

16

Changed macros slightly to accommodate for my slightly lower (current) weight, and to try to tighten things up a little.

New Goal:
2,345 kcal
205 P, 235 C, 65 F

05/08/2018
Weight: 243.2
kcal: 2,363
195 P, 291 C, 59 F

Traded some fat for carbs today before my late night work out. Put some extra work in because I felt slightly above average with my caffeine.

Squat: 230x5x3
Bench: 175x5x3
Deadlift: 135x5, 185x3, 225x2, 275x3

​​​​​Deadlift and Press super sets:
Deadlift: 235x1x4, 235x3x2
​​​​​​​Press: 105x3x8

17

05/09/2018
Weight: 243.6
kcal: 1,713 (yikes)
139 P, 182 C, 53 F

Poor sleep hygiene Wednesday night. Went to bed around midnight after training. Up at 5:00 am. Dragging a little bit, and hoping my slight uptick in weight will resolve itself in a day or two.

Today was a busy day. Did a lot of yard work, cooking / cleaning, and things around the house with my girls. Fell asleep on the couch early, and missed my evening protein shake (and fell way short on calories).

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05/10/2018
Weight: 242.3 (I attribute most of this 1 day loss to a BM (sorry) and being more active than normal)
kcal: 2,198
197 P, 258 C, 54 F

Had Pizza Hut tonight because my wife was craving it. I got a medium thin crust with ham and grilled chicken on it. Not the best, but I managed to keep the damage to a minimum. Definitely still a hair over what my off training days should be on calories.

19

05/11/2018
Weight: 242.5
kcal:

20

I’ll just do one update for Friday, Saturday and Sunday…

The bad:

Nutrition went off of the skids a bit Friday night (Texas Roadhouse). Saturday was spent running around all day with my wife and kids. Didn’t eat bad at all for breakfast and lunch, but dinner was surprisingly caloric (Taco Cabana) with some extra snacking in the afternoon too. Sunday was even worse. Mother’s day meal means getting together with my wife’s large family and eating a thanksgiving style meal. We stayed long enough to eat twice, so the damage was twice as bad as it would have been.

I tried to track my calories on Sunday, but its all a bit of a guess. I’d guess somewhere around 3000-3200k for Sat and Sun. My weight went from 242.5 Friday am to 245.4 this morning. Yikes! Almost three pounds in three days.

Friday’s training session was bad news too. Didn’t get to start training until almost 10pm. I warmed up on the rower. Started squats, and knew that by my last warm-up set that I wasn’t going to make my increase novice LP work weight for 3 sets. I mean…I could’ve fallen asleep in the hole on my first set. Work weight was 235x5. I did one set that felt like a 10/10 effort. I did two back-off sets of 195x5 and called it a night. In my short training time (~8 weeks), I’ve never felt so flat and tired while training. It’s usually not a problem to get up for it.

The good:

Made sure to reach protein macros every single day. If I’m looking for a silver lining with nutrition its that I wasn’t eating terribly every single meal. I had about one bad meal per day on average. I can totally see how I got to the place I was before my training and nutrition changes. I just had no idea how many calories I was capable of when I take my eye off of the ball.

I bought two fun things last week. Only one has arrived, but I put it to use last night. Both are conditioning tools. The first is a Polar H10 heart rate monitor. It’s a belt that straps around your chest. I can use it with my Concept 2 rower, and in fact, I did use it last night. I only did 25 mins of 60-70% LISS, but it was great to know what range of effort to stay within. I hit 120 bpm in a minute or two, and stayed between there and 124 bpm for all 25 mins. That has been around 65-68% of my max heart rate. Right where I should be for LISS.

The other fun thing that I bought is a Rogue Echo Air Bike. They seem to be a few days out (website says ships in 3-5 days), so I’m hopeful it will at least ship out this week (and arrive late this week, or early next week). It’s going to be a torturer, but I need it. Especially after a weekend like this.

I feel like on the whole, I am getting better at making the right decisions for myself. Whether its with food, or how to blow $800, or whatever. Ha. Progress.

Training info:

05/11/2018
Squats: 235x5, 195x2

05/13/2018

Cardio (before weights…doh!..too excited to test my Polar H10): 25m indoor rowing

Bench: 155x3x8—technique felt really good. nice pause and use of legs to drive the bar up. good practice with submaximal weight.
Deadlift: 185x3x8----really focused on squeezing the HELL out of the bar so it never budged. I realize this is light weight, but my form and technique were terrible at first. I thought about ramping up the weight on the last four sets. it was never a struggle, but I knew I was fatigued already and just wanted to focus on technique more so than intensity.

Kept things light on account of being freaking tired from 25 minutes of rowing beforehand. Did these as super sets to speed up the process a bit. Will NOT be doing conditioning with weights anymore. I know better. It’ll be 1x per week right now on an off day. Will go to 2x per week after a couple of weeks.