Thursday March 26th:
Training: Pull
-Warmup
-Cable pullover
100x12
120x12
120x12
130x8
-Lat Pulldown
100x10
160x10
180x10
180x9
-Stated row machine underhand
90x12
180x12
180x12
200x12
-Rev Fly Deck
100x10
130x12
130x10
-Incline dumbbell curl
3x25x14
-Preacher
65x12
110x12
110x11
65x16
Fasted AM Treadmill 45min Speed 3.4 Incline 7
Nutrition: This will be an outline of my training day Macros, minor tweaking from time to time (adding tuna, switching carbs etc.)
View attachment 204819
"Feels Report"
Feeling really fat at this food intake honestly, belt feels tight and up 5 lbs in 1.5 weeks. If I keep gaining at this rate I will be close to 250lbs by the end of 8 weeks. Not really what I had planned......trying to stay positive but I feel like I am throwing away a lot of effort and work.
Felt best at 350g carbs
I hope it's just a mental game
@LevButlerov but my belly getting round. Yes, digestive enzyme every meal, 3x probiotics a day, 3tbsp of psyllium husk and a shot of apple cider vinegar ED.
BP 128/60
RHR 83
"You are never too old to set another goal or to dream a new dream."
Hey brother sorry i havent been past you log in a little while.
I’m going to keep this simple and try cut through the noise for you, because I can see you’ve been getting pulled in a few different directions and it’s starting to create confusion and frustration.
At the end of the day, if you are aiming for a cut or recomp, the outcome always comes back to one simple truth. If you are gaining body fat, you are eating more than your body currently needs.
Macros matter, 100 percent. But they still add up to total calories. If that total is above what your training and daily output demands, the excess gets stored. That is not a failure, it is just feedback and it tells us exactly what needs adjusting.
Where I think things have gone a bit sideways is overcomplicating it. When too many variables get introduced at once, it becomes hard to see what is actually working. That is when frustration builds, and then decisions start getting made emotionally instead of logically. That just keeps you spinning your wheels and can also impact recovery.
Let’s simplify it and give you something you can actually execute consistently.
Carb cycling is a good move here, but it does not need to be overly detailed.
Run it like this.
Training days, full carbs
Non training days, reduce carbs by around 30 percent
Keep protein and fats consistent across all days. The only thing we are adjusting is carbs, because your energy demand is lower on rest days.
From there, focus heavily on your peri workout nutrition. This is where your performance and recovery are driven.
Aim to have roughly 60 to 70 percent of your daily carbs around your training window. Keep fats lower before training so digestion is faster and carbs are actually available when you need them.
Now your checkpoints are simple.
If strength is holding or improving and you are slowly leaning out visually, you are right where you need to be.
If you are getting softer or fluffier, carbs are likely a bit too high.
If performance is dropping, recovery is poor, and you are feeling flat, carbs may be too low. But check your sleep first before touching food.
Do not forget that. Sleep is the foundation. If that is off, no amount of food manipulation will fix the issue properly.
You do not need to chase every opinion being thrown at you. Pick a simple structure, run it consistently, and let your body give you the feedback.
That is how you get clarity and move forward.
Believe me brother i understand what its like to be moving in multiple directions trying to achieve goals. The simply truth is pick one, stick to is for enough time and your body will tell you if its right or wrong.
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i think you're close to 400 and not bad at all with your training good pumps 225 incline a win! 
plan to slam quads tomorrow!
