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  1. #406
    OLYMPIAN Joshua H's Avatar
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    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. pics attached.

    10 days out from warrior dash wisconsin mud run baby! fun times abound!
    https://warriordash.com/location/201...ash-wisconsin/

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    more travel to come tomorrow night till sunday night as i "struggle" to make it through a work trip to the AND DPG called SCAN which I followed for a good while. Happy to go for first time and meet people, learn, explore.
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  2. #407
    OLYMPIAN The Solution's Avatar
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    Best you have ever looked at 196 man.
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  3. #408
    OLYMPIAN Joshua H's Avatar
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    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 fat at all. i almost feel i am leaner at 196 now at this intake then i was late dec/jan at 202ish and 3400 kcals. i think my body requires time to settle with small increases every few weeks and then it works to use the calories vice store them. i also find i do way better on higher carbs vs fats, pete agrees.
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  4. #409
    OLYMPIAN Joshua H's Avatar
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    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 good. my numbers in big 3 total 1350 as of last week which is highest i ever had lifetime at any weight let alone sub 200. body comp via inbody and 7 site skinfold has me at 6-7% right now and my blueprint labs also show very favorable numbers on all marks so all is clikc very well!

    headed to minnesota this week for ACSM to be part of some meetings and attend the conference itself as well as network of course. not speaking. stoked for that!

    got some pool time, grilling out and brunch to bask in yet this memorial day weekend! i hope all of you are as wel!.

    IMG_20180525_174506_281.jpg
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  5. #410
    OLYMPIAN The Solution's Avatar
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    best you have looked at that weight man.
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  6. #411
    OLYMPIAN Joshua H's Avatar
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    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 week through today. pete kicks me back off with a new block tomorrow. cannot wait to get that going again! rested up and ready to kill it again!

    doing cardio 30 mins a day via casual walks at work outside. i also bike 6 miles round trip to gym now with my new bike.

    pics from yesterday morning after a quick dive in complex pool we have here. its been 90s and humid to 5 mins outside and i sweat plus viens. this is not from a pump at all trust me.

    never been this lean at 194 in my life. kinda like it being summer time too!

    185.jpg
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  7. #412
    OLYMPIAN The Solution's Avatar
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    how much does your fat and carb intake differ on workout days and training days!?
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  8. #413
    OLYMPIAN Joshua H's Avatar
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    Quote Originally Posted by The Solution View Post
    how much does your fat and carb intake differ on workout days and training days!?
    it had been pretty darn variable for a long while. however. since may 1st or so i did notice that by shear chance, my fats krept up and carbs came down with cals and protein consistent. with just 30 minute brisk daily walks a week for cardio and all else the same, i seem to be leaning out really quickly.

    looked at myfitnesspal and looked deeper, since may 1 to now fats been about 150, carbs 380 and protein 230 give or take 5g fats and 10g carbs/protein.

    my NEAT has also went up a bit for 3 weeks now as i mow 2 lawns a week for local friends who cant do it due to injury or who pay me back in dinner out as they hate mowing with a passion while i love it as a summer chore but cant do it with no lawn via my apartment living. thats like 2 extra 45 minute mild cardio sessions more or less im sure.
    Last edited by Joshua H; 06-24-2018 at 02:03 PM.
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  9. #414
    OLYMPIAN Joshua H's Avatar
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    check up folks!

    busy as hell week with a rowing event festival i was involved in for work. 2 hour long practices and a 3 race event saturday. also mowed 2 lawns for friends. started week 1 of a 6 week block this week and loving it so far. never been this strong at sub 200lbs so thats motivating for darn sure!

    pics from this am at 192lbs. 193lbs was weekly avg from 7 days. macros avgs as follows:

    front 185.6.jpg
    back.jpg
    right.jpg


    3855 kcals: 145f, 235p, 402c

    headed to san diego on tuesday evening till sunday morning to attend the IDEA world fitness expo! 4th year going! i am on a panel thursday afternoon otherwise just cruising the expo hall, dropping in some sessions and networking with people for work outreach. my old stomping grounds before moving to STL last september! jacked for this have full access to the 24 hour fitness gym 2 blocks from my hotel also so lifts be right on par yet!
    UNBA Mens Physique, USAPL 93kg,
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  10. #415
    OLYMPIAN Joshua H's Avatar
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    Quick check in gang!

    Had a fantastic week in Indianapolis this past Wednesday through Saturday afternoon for the NSCA National Conference. I attend this event each year to either speak, or just attend and network and learn tons of new awesome stuff. This year was no different. Tons of networking, took part in 2 special interest group board meetings, spoke on 1 panel along with Brad Schoenfeld (the man!) and then did some darn good eating as well which you can see over in the nutrition-meals thread right now also! The thing that has me most stoked of all from last week is the plans I have to follow up with some key people to partner on for some nutrition education webinars with some key sports RD professionals and researchers that other coaches and trainers can watch and learn from on the NSCA website and get CEU's for! Plus!....I am having calls later this week to try and speerhead a possible committee here in St. Louis that may end up creating a collaborative tactical strength and conditioning research-training unit for FBI, Fire, Police in the metro area to better help them do their jobs through fitness, mind, lifestyle and recovery modalities based on science. The coming weeks will be very very interesting to say the least!

    OK...So for my own training this past week, solid! Had a Anytime Fitness Gym 4 blocks from convention center and hotel to get my 2 lift days in and they were good ones! New gyms always spice it up a bit I find. Sitting at 196.6lbs with caloires at about 4100k a day this past week. 4000k is my daily goal with protein at 230 and carb/fat flexible as always.

    I did walk a bunch while in Indy so cardio was taken care of there. Nice to come back from travel for work and NOT have lost weight for once! Usually I drop 2-3lbs from 4+ day trips like this but no issue this time.

    Anyway, on week 5 of 6 of current block and feeling damn good! Strong, fresh, energetic, pushing good weight, staying lean (11.9% via DEXA I had done yesterday morning at Lindenwood U.) while crushing some good food.

    I need to decide if doing a fall show is in my plans or if going for Nationals in USAPL is the plan in September as I have qualified for it. Work sked and travel plus my mud run obstacle course races may play a big role as well. Need to sit down and really project out what is best and what is possible.

    Thats all folks! Have a good one!
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  11. #416
    OLYMPIAN Joshua H's Avatar
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    this thread is officially ending with this post. please follow my new thread now found over here:

    http://forums.rxmuscle.com/showthrea...sons-in-Growth
    UNBA Mens Physique, USAPL 93kg,
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