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Type: Posts; User: Joshua H

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    check up time! ok gang time to check in! ...

    check up time!

    ok gang time to check in!

    194lbs avg this week.
    macros avg: 3795kcals, 230p (targets are 3800kcal a day at 230 protein with fat and carb variable to meet kcal goals)

    deload...
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    Lots of good eats from recent work travels to...

    Lots of good eats from recent work travels to Clearwater Florida for the annual ISSN conference I spoke at. Plus a few DIY grubs I whipped up recently.....feast your eyes!

    best bud from sri lanka...
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    latest eats! texas road house, kirkwood, mo...

    latest eats!

    texas road house, kirkwood, mo
    192049

    bison burger and green chili, mcgurks pub, st louis, mo
    192050

    McAlister's deli, macomb, IL, veggie spud with chicken and southwest...
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    check in time! 197.5lbs weekly avg 3775 kcal...

    check in time!

    197.5lbs weekly avg
    3775 kcal avg with protein at 230 avg, fat/carb variable to hit kcal totals

    past 2 weeks been fantastic even with some local travel so thats been really...
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    Sticky: good eats mate! drool city for sure!

    good eats mate! drool city for sure!
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    ya know i had gooey butter cake many times in...

    ya know i had gooey butter cake many times in columbia mo when i worked for mizzou. also had it here a few times. its darn good do not mistake me on that! i however would take a good brownie over...
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    thanks bud. most calories i have ever been able...

    thanks bud. most calories i have ever been able to eat for extended period and hold stable as well. took me over a year of slow gaining to get here but oh is it nice to eat this much and not gain any...
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    recent eats from another weekend in the LOU! ...

    recent eats from another weekend in the LOU!


    BLT sando + chicken from sqwires brunch menu
    191896


    brined turkey leg and 3 sides from grace meat + 3 sunday dinner menu
    191897
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    been to both. super long weekend waits! good food...

    been to both. super long weekend waits! good food yes for sure. nothing spectacular or earth shattering like half n' half or southwest diner are. pancakes and french toast at those spots is off the...
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    196.0 weekly avg weight 3606 avg kcal intake,...

    196.0 weekly avg weight
    3606 avg kcal intake, 229 protein avg, fat/pro varies

    dropped a little bit this week even after a full week back on normal routine, minus travel. feel great yet however....
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    look who made the digital print in STL Magazine...

    look who made the digital print in STL Magazine this week!

    https://www.stlmag.com/health/fitness/the-nutritious-nine-of-st-louis-healthy-dining/
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    been to both. both real good yes but waits were...

    been to both. both real good yes but waits were way long both saturdays and sunday by 9am.

    southwest diner, uncle bills pancake house as well as half n half or rooster are the bomb! long waits but...
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    eats from this week in upstate new york 191845...

    eats from this week in upstate new york

    191845
    new yorker sando from parkers grille in geneva, ny

    191847
    spread for me and 2 relatives: half smoked chicken, tomato/cucumber salad, garlic parm...
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    the power bowls they have there a freaking dope!...

    the power bowls they have there a freaking dope! and the club sandos there are always on point let me tell ya. i have never been to a first watch until now so its new to me. prices are solid as well...
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    been a while gang! this week i was on travel 4...

    been a while gang!

    this week i was on travel 4 days out of last 7 with my first full day back in office on normal routine being today. was in upstate new york between syracuse and rochester for...
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    eats from the weekend ancient grains protein...

    eats from the weekend

    ancient grains protein bowl from first watch
    www.pinterest.com/pin/374361787770560145

    AM power bowl from first watch and monterey club sando from first watch...
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    sunday eats

    weekend eats!

    Sunday was a great day for eats!

    brunch at nixta in St Louis MO (great food but pricey for the small portions!)...
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    Check up time! pics attached. blurry as heck...

    Check up time!

    pics attached. blurry as heck but all i could seem to manage.

    198.7lbs weekly avg.
    kcals were 3489 avg at 230 protein

    cardio 2x a week in the rotation as mentioned before....
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    id pound that by the week mate! but at $11 a pint...

    id pound that by the week mate! but at $11 a pint its steep man! i can rock almost 3 pints of halo top or enlightened for that price. im gonna add some of their to the weekly mix though like i do...
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    my pre workout is my 2nd biggest meal of the day...

    my pre workout is my 2nd biggest meal of the day followed by post workout meal. it just works best for me so take it for what it is.

    pre lift i shoot for 100g carb, 50g protein and 20g fat pre. i...
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    all i can say is its gonna be lots oats, rice,...

    all i can say is its gonna be lots oats, rice, sweet taters, steaks, bbq chicken, greek yogo, cottage cheese and protein pancakes! lots of halo top and enlightened ice creams for sure!

    bring it on!
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    eats from the week and weekend.....FEAST your...

    eats from the week and weekend.....FEAST your eyes!

    BLAT sando from Russels Cafe in STL
    191549

    St Pats Special from Llywelyn's Pub in STL
    191550

    1st of 6 smoothies I am trying from Daily...
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    checking in gang! avg weekly weight: 199.8...

    checking in gang!

    avg weekly weight: 199.8
    avg weekly intakes: 3490 (pro: 227)

    great week! feeling good as can be. gym sessions went well, body feels good. getting my quarterly full lab panel...
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    Sticky: I hand over all my ice cream and donut...

    I hand over all my ice cream and donut experiences to you Bob! I get more from your shots alone than my own in person experiences given my digestive lactose and drowsey flour issues. I just cant...
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    Check it out folks! Dave published me yesterday! ...

    Check it out folks! Dave published me yesterday!

    http://www.rxmuscle.com/video/supplement-and-food-science/14496-grass-fed-beef-vs-grain-fed-beef.html
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    pics from sunday morning. 201.9lbs, sitting at...

    pics from sunday morning.

    201.9lbs, sitting at about 3500kcals a day, flexible on fats and carbs with protein target at 220+.

    0 cardio other then daily leisure walks (podcast time)

    lifting...
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    eats from this weekend with brother and sister in...

    eats from this weekend with brother and sister in law in town to visit me in STL.

    191477
    sauce on the side

    191478
    southwest diner

    191479
    wicked greens
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    Match seems OK frankly. Old roomie and my bro are...

    Match seems OK frankly. Old roomie and my bro are now married happily to the person they found there thus my using it. My younger bro has been with his girl for a year strong now as well. So they can...
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    last night sushi grubs....also had 2 more cups...

    last night sushi grubs....also had 2 more cups miso which rocks at this place! $15 bucks pre tax and tip for this spread. its not cali quality sushi but its darn good even for st louis norms.

    ...
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    Match.com got me a date in a month that worked...

    Match.com got me a date in a month that worked out well for about 8 weeks. In fact it ended out of the blue 3 days after valentines day with a random call that she did not think her Christian faith...
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    OK guys how we been!? Quick check in.... ...

    OK guys how we been!? Quick check in....

    weight is at 201lbs this past weekend, been holding about there or a little less for 4 weeks. work travel and 2 added days of outdoor runs have been...
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    weekend brunch at half and half in clayton, mo:...

    weekend brunch at half and half in clayton, mo: steak n eggs. freaking amazing for such a classic dish!

    https://i.pinimg.com/originals/aa/09/bc/aa09bc4a9521f69d5fba50cf62714bdb.jpg
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    Sticky: god eats abound as always bobbo! nice man!

    god eats abound as always bobbo! nice man!
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    I have some summer travel for work but if your in...

    I have some summer travel for work but if your in town bro you gotta let me know. We can go crush some sushi or pancakes and hit a lift at FitCity STL gym near me. I also have a 2nd bedroom so if ya...
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    been loafing on you guys! couple shots from past...

    been loafing on you guys! couple shots from past weeks.

    5 egg omo with veggies and chicken with sourdough toast and taters at mickies dairy bar in madison wisconsin. love this place!!...
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    quick update folks! on week 9 of 10 this week...

    quick update folks!

    on week 9 of 10 this week and have 2 sessions of 5 down. its volume week and my god! pete has me hitting 30-36 sets per workout this week! the first two, legs and then upper...
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    pure dope! i not been back in yet. the sorbets...

    pure dope! i not been back in yet. the sorbets they have are just unreal so must get back in for a few new pints myself asap! got me envious bobbo!
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    I have not seen that so will have to look at...

    I have not seen that so will have to look at details on how and when that happened. However I would also contend no other brand still on market today that size with that long of a history has less...
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    i was with Pro Lab August 2016 to sept 2017 bes...

    i was with Pro Lab August 2016 to sept 2017 bes they refused to renew their 3rd part independent testing seal from NSF and as one who has been a huge champion and open speaker on supplements getting...
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    Dec 31st check in. 204lbs avg weight 3450kcal...

    Dec 31st check in.

    204lbs avg weight
    3450kcal avg

    pics from that morning
    190883
    190884
    190885
    190886
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    Not yet. I was in store twice and at an event...

    Not yet. I was in store twice and at an event where they had a table of samples and asked if she was there, she was not. Come close but not quite yet. Not been in STL since Dec 21 for vaca. Plan to...
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    Good to see you again Curt! Hope all is well with...

    Good to see you again Curt! Hope all is well with you. Happy Holidays and Happy New Year to you bud!
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    Hey if he back now, will take it.....the more the...

    Hey if he back now, will take it.....the more the merrier! Good log going again as always!
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    Those pics side by side on stage show some clear...

    Those pics side by side on stage show some clear progressions were made. Well done bud.

    Hope offseason is treating you well.

    Happy holidays mate!
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    Love following the blog here bud! Always have...

    Love following the blog here bud! Always have something good to check in on! Keep it up!

    Happy holidays to you mate!
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