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Thread: skorpion317: Steak. Eggs. Let's do this. page 2

  1. #11
    skorpion317's Avatar
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    Quote Originally Posted by canio6 View Post
    Great progress Skorp. Very impressive indeed.
    Thanks!

    I lifted today, workout "A". I loaded up 370 lbs. for my first set (1x5) of deadlifts. I did 4 reps, but my grip started failing on the 5th rep. I then loaded 385 lbs. on the bar for my 2nd set. I couldn't get the bar off the ground. I made multiple attempts, but never got the bar up. I decided to deload so I could still get some work done. I went down to 345 lbs. - couldn't lift it. Angry, I went down to 295 lbs., which I lifted without issue, 2x5. My lower back and legs had a bit of jello feeling to them. Could my CNS have been THAT fried from the first heavy set? Maybe my newbie gains are finally running out (I've been lifting regularly for a year + a couple months).
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  2. #12
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    My scale finally started reading my BF% again, giving me a reading of 23.5%. That seems more accurate, given my appearance, than the 20% reading from the calipers.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  3. #13
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    Just finished lifting, workout "B". Still hitting a wall with my bench press. Did 200 lbs. (1x5), then loaded up 215. I managed 2 sets of 2 reps each, failing on the 3rd rep each of those two sets.

    Set another squat PR, 270 (1x5) and 285 lbs. (2x3). Still making forward progress here.

    Bent-over row, 155 lbs. (3x5), and tricep extensions, 95 lbs. (3x5)

    I'm starting to lose a bit of abdominal fat, and lost some inner thigh fat as well.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  4. #14
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    skorp - excellent progress dude.

    How much are you eating? Are you tracking it? I know that when I do the steak & eggs thing I bonk if I don't eat enough. When going VLC like this, I need to eat a lot more (usually about 3.5-4K calories) to keep lifting at a consistent rate. I don't try to go for PRs or expect strength to increase during this time either.

    For the bench, switch to a slight incline (about 30deg) for a little while. It has helped me in the past a couple of times. Usually do it for 2-3 weeks in place of flat bench and then go back to flat bench.
    People too weak to follow their own dreams will always try to discourage others.

  5. #15
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    Quote Originally Posted by IcarianVX View Post
    skorp - excellent progress dude.

    How much are you eating? Are you tracking it? I know that when I do the steak & eggs thing I bonk if I don't eat enough. When going VLC like this, I need to eat a lot more (usually about 3.5-4K calories) to keep lifting at a consistent rate. I don't try to go for PRs or expect strength to increase during this time either.

    For the bench, switch to a slight incline (about 30deg) for a little while. It has helped me in the past a couple of times. Usually do it for 2-3 weeks in place of flat bench and then go back to flat bench.
    Thanks!

    I'm eating at least 1/2 lb. of steak and 2 eggs at each meal. I've been averaging between 1500-1700 calories/day, about 151g protein/day, and about 100g fat/day. I'm still trying to lose body fat, so I need to eat at a caloric deficit. I realize this isn't ideal for my lifting performance, but I've been eating at a caloric deficit for the past year, and I'm stronger than I've ever been in my life. I think my glycogen stores are pretty depleted, as I have not done a carb refeed yet. I read somewhere that people with 20%+ body fat shouldn't do weekly refeeds until they lean out a bit. I was planning on doing one this Sunday, the end of Steak and Eggs Week 2.

    I'm planning on switching up my lifting routine. I will keep workouts "A" and "B", but I will change the weights and reps. I've been lifting heavy weight, low reps for the past year. Now, whichever workout has 2 days that week will be volume days, with lower weight and higher reps (8-10 rep range). The workout with 1 day that week will be heavy weight, low reps (3-5 rep range). So it'll look like this:

    Week 1 - ABA - "A" has volume workouts, "B" is heavy
    Week 2 - BAB - "B" has volume workouts, "A" is heavy

    And so on for Week 3, 4, etc. I'll be getting more work done on the volume days, but I won't be pushing my body near its max all the time.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  6. #16
    IcarianVX's Avatar
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    Good idea to switch up the volume. Hopefully that will get you past some sticking points in the training.

    As far as the diet goes, try to get the fat : protein ratio to 1.25:1. Yesterday (also doing the steak and eggs thing) I had 259g protein and 253g fat (8g carbs). Still not ideal as I would want the fat to be more than the protein but you can only do so much with S&E. Ditching the whites and using yolks only helps a lot to get the ratio in order. You could also down some coconut oil if you can stomach it. This is only temporary (a few weeks) but upping the fats really helps, especially with lifting.
    People too weak to follow their own dreams will always try to discourage others.

  7. #17
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    Did my first volume workout today, workout "A":

    Deadlift - 305 (1x10), 325 (2x8)
    Military press - 105 (3x5)
    Shoulder push ups - 3x5
    Bicep curls - 95 (3x5)

    Felt good afterward, not totally spent.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  8. #18
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    1st carb refeed day today. I'd been looking forward to this, as 2 weeks straight of steak and eggs was starting to get a little monotonous. Here's my menu for the day:

    Breakfast:

    2 Paleo banana pancakes (2 small bananas, 1 egg, a little vanilla and cinnamon)
    2 tbsp maple syrup
    2 glasses of orange juice

    Lunch:

    Sweet potato, eggs and beef hash (2 shredded small sweet potatoes, 1/4 lb. of ground beef, 2 eggs, carmelized onions)
    Water with a splash of lemon and lime juices

    Dinner:

    Mofongo (mashed plantains with garlic and bacon)
    1/4 lb. of ground beef
    Water with a splash of lemon and lime juices

    Comes out to 91g protein, 81g of fat, and 216g of carbs.

    I ran hill sprints today. Managed to 5, improving from last time. They wear me out more than my 100-yard sprints do, so I might do them again next week.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  9. #19
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    A little food porn for everybody...this was dinner:

    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  10. #20
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    Looking at your pictures between now and when you were at your heaviest- I'm wondering if at least some of what is around your belly might just be loose skin. That, unfortunately, doesn't care what your macros and lifting routines are . . .

    However- the overall difference between then and now is IMPRESSIVE!
    http://cattaillady.com/ My blog exploring the beginning stages of learning how to homestead. With the occasional rant.

    Originally Posted by TheFastCat: Less is more more or less

    And now I have an Etsy store: CattailsandCalendula

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