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Purely because I've seen your food and you gotta get it under control to lean and recomp imo
Approved Log Slyder Rotator cuff surgery log
- Thread starter Slyderkt
- Start date
Got my scan results and still trying to figure out how to rad this one. It’s a lot of info.
Basically
195 lb
6’ tall
14% bf.
Now I have a goal.
Had an awesome chest work out yesterday morning. Then did some meal prep.
Cooked 4 lb chicken breast and some hamburgers I had in freezer.
This morning breakfast
Left over ground chicken with taco seasoning and black bean. 7 oz
Added two whole eggs and little salsa.
Basically
195 lb
6’ tall
14% bf.
Now I have a goal.
Had an awesome chest work out yesterday morning. Then did some meal prep.
Cooked 4 lb chicken breast and some hamburgers I had in freezer.
This morning breakfast
Left over ground chicken with taco seasoning and black bean. 7 oz
Added two whole eggs and little salsa.
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Was looking at my wife’s stuff.
She is using Terzepatide. She has hit her goal weight and I am so proud of her.
She always been an amazing person to me. It is nice to see her feeling better and happier.
You want to get down to 10% to start bro?
You're looking good
I would try to get retatrutide if you can check sponsors we got they have it
I am sorry I do not understand you question. You asked if I wanted to get down to 10% to start?You want to get down to 10% to start bro?
You're looking good
I would try to get retatrutide if you can check sponsors we got they have it
I would like to get down to 10% body fat. I have been there many times. I used to maintain that level. I have been trying to add some size for last couple years. So I increased my calorie count and stopped doing cardio.
Now I would like to get back down.
Yes that means clean up the diet, get back to cardio, and make it happen.
There is no magic to replace hard work, consistency and dedication.
Now it’s just up to me to do it!
yeah reta or triz might be good options.
We've seen several people have them on here with success.
We've seen several people have them on here with success.
Food looks great.
Nice work
I'm saying lets get you down to 10% its easy to maintain too bro @Slyderkt
the key will be dedication and keeping up your log and EF family is here to help with this
you check our sponsors on top for retatrutide?
Such a good meal brother!
Sounds good.
lets do this bro
14.3% bodyfat is really good bro cause you got the good genetics @Slyderkt but now we gotta dial in the food and training to get you to 12
@Slyderkt Targeting 12% body fat will be easy for you......
Nice little meal
Went to gym tonight. I go to the LA fitness close to my house when it is cold. I like the big old school gym normally. But it is actually freezing here in Texas.
I am a pussy. I go to LA cause it is heated and has sauna.
But shit the people sometimes drives me fucking insane.
I wanted to scream. “Get off the phone or get off the machine”!!!!!!
Stop sitting on the machine on your phone!!!
I get it if your between sets and resting.
But not watching til tok or texting from hell!
Grrrrr!
Thanks for listening to my gym rage.
That shit don’t happen at my meat head gym!
I am a pussy. I go to LA cause it is heated and has sauna.
But shit the people sometimes drives me fucking insane.
I wanted to scream. “Get off the phone or get off the machine”!!!!!!
Stop sitting on the machine on your phone!!!
I get it if your between sets and resting.
But not watching til tok or texting from hell!
Grrrrr!
Thanks for listening to my gym rage.
That shit don’t happen at my meat head gym!
@Slyderkt the get off the phone lol yea thats nuts with kids bro hate it
would love to see you rage hard thats how you train hard
Hahaha so true.
Some days I’ll have customer drive me crazy or get under my skin. I just go to the gym and push plates through their face.
I am a non confrontational person. I even take meds to settle my anxiety. But internally I still boil. Gym is a great release. I am a happier and more controlled person because of it.
Enough crying—I feel great. Woke up 192 lbs
Yesterday was a low carb high protein day. Might even fast part of today. I do have to go to my parents and work on their bathroom.
So as long as I keep my hand out if that cookie jar.
thats the gym its a tool to let it all out bro the best way @Slyderkt
192 i see it, very good, lets do some fasting how long can you do?
Ya well fasting was a bust.thats the gym its a tool to let it all out bro the best way @Slyderkt
192 i see it, very good, lets do some fasting how long can you do?
Eggs and turkey sausage for breakfast.
Protein bar and coffee for lunch
Chicken breast and baked potato for dinner.
Really wanted steak. Maybe tomorrow.
Went to the gym for quick session. Only about an hour but was a good day.
Today was back day with trainer.
We did some stuff that I don’t even know what to call it.we focused on lats and upper back.
1.Straight arm Cable pull downs
2. Lat pull downs cable machine
3. Standing at lat pull down with medium mag handle full stretch then pull to rig cage.
4 high row machine
5. Neutral grip pull ups.
6. Face pulls. Cable machine at nose level. Hand together, pull then rotate hands out wide.
7. Side ways seated on lat pull down machine.
8. Single handle on high cable machine, knee on on floor. Pull down to waist.
All sets of 4 rep range 12-15.
Added weight each set last set hard to get 10-12
Breakfast was double serv of oatmeal, blueberries with honey. 1 hour before gym. Then
Lunch was protein bar and protein drink from convenience store after work out.
Dinner was 8 oz flank steak with Asian bbq sauce and half of twice baked potato .
Work on my parents house. Was a good end to the week.
We did some stuff that I don’t even know what to call it.we focused on lats and upper back.
1.Straight arm Cable pull downs
2. Lat pull downs cable machine
3. Standing at lat pull down with medium mag handle full stretch then pull to rig cage.
4 high row machine
5. Neutral grip pull ups.
6. Face pulls. Cable machine at nose level. Hand together, pull then rotate hands out wide.
7. Side ways seated on lat pull down machine.
8. Single handle on high cable machine, knee on on floor. Pull down to waist.
All sets of 4 rep range 12-15.
Added weight each set last set hard to get 10-12
Breakfast was double serv of oatmeal, blueberries with honey. 1 hour before gym. Then
Lunch was protein bar and protein drink from convenience store after work out.
Dinner was 8 oz flank steak with Asian bbq sauce and half of twice baked potato .
Work on my parents house. Was a good end to the week.
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@Slyderkt nice meal share bro thanks
i like the foods i do think you can add another protein bar after training
and training you start with cardio?
Wow today in gym felt crazy good.
Last Thursday something in shoulder felt different so I stopped doing push movement and only did pull. Today I hit the gym. Was just gonna feel how a shoulder day felt and if it would hurt. The feeling has been a dull pain not a sharp one. I think it could just be inflammation.
Shoulder felt amazing so I jumped in on shoulders
All sets of four. Rep rang 12 -20. Last set heavy enough that some only got 8-10.
1.Side delt dumbel 15-25 lb last set 30lb 10 reps.
2. Over head press machine 45, 70,80 90 each side
3. Over head press machine neutral grip. 45-70 each side.
4. Front easy curl bar raise 40-50 lbs
5. Push ups on bosa ball. 15-20 reps.
6. Neutral grip pull ups4 set 7-10 reps
7. Rear delt seated bent over dumbell 15-20 lbs
8. Rear delt on pec deck
9. Flat bench chest press 70-90lb each side neutral grip
10. Incline chest press machine 70-90 lb neutral grip
Bunch of ab work.
Dang I felt so go I rolled right into some chest stuff.
I had to make myself stop after 2 hrs.
Some days shit just hits right. I did more just can’t remember it all.
Last Thursday something in shoulder felt different so I stopped doing push movement and only did pull. Today I hit the gym. Was just gonna feel how a shoulder day felt and if it would hurt. The feeling has been a dull pain not a sharp one. I think it could just be inflammation.
Shoulder felt amazing so I jumped in on shoulders
All sets of four. Rep rang 12 -20. Last set heavy enough that some only got 8-10.
1.Side delt dumbel 15-25 lb last set 30lb 10 reps.
2. Over head press machine 45, 70,80 90 each side
3. Over head press machine neutral grip. 45-70 each side.
4. Front easy curl bar raise 40-50 lbs
5. Push ups on bosa ball. 15-20 reps.
6. Neutral grip pull ups4 set 7-10 reps
7. Rear delt seated bent over dumbell 15-20 lbs
8. Rear delt on pec deck
9. Flat bench chest press 70-90lb each side neutral grip
10. Incline chest press machine 70-90 lb neutral grip
Bunch of ab work.
Dang I felt so go I rolled right into some chest stuff.
I had to make myself stop after 2 hrs.
Some days shit just hits right. I did more just can’t remember it all.
Breakfast 60 g oatmeal, blue berries 1 tbl peanut butter and honey
Mid morning protein bar and coffee.
Lunch just a 8oz chicken breast.
Worked out 3-5
Dinner was pot stickers
Later had another 8 oz chicken breast with some hummus.
Sounds simple and missing veggies and fats are low.
But I feel great!
Mid morning protein bar and coffee.
Lunch just a 8oz chicken breast.
Worked out 3-5
Dinner was pot stickers
Later had another 8 oz chicken breast with some hummus.
Sounds simple and missing veggies and fats are low.
But I feel great!
Any photos?
Nice job on the high row machine and the neutral grip Pull-Ups.
The steak sounds amazing.
Egg whites don’t really have a flavor to me. I can eat them several way. I think the flavor is in the yolk.
Sometime I’ll do a couple whole eggs with 4 egg whites, turkey sausage.
Sometimes oatmeal with egg whites together then sugar free syrup on top.
Also do couple whole eggs with 4 egg whites and a bunch of spinach with salt..
All these I can make in a paper bowl mix together. Then cooked in microwave.
Simple with zero clean up.
I like whole eggs actually, you should do them @Slyderkt but get more protein as well.
I usually only weigh my self first thing in morning. Try to always the same thing to be able to track progress.
Woke up at 191 today. I had a crazy physical day at work.
I have seen my self increase by 5lbs during the day. We all do it typically.
I came home and wanted to soak in a hot tub with epsom salt. For grins I stepped on scale.
Wow it was 190. Rare for me to be lighter at days end.
The human body is crazy
Woke up at 191 today. I had a crazy physical day at work.
I have seen my self increase by 5lbs during the day. We all do it typically.
I came home and wanted to soak in a hot tub with epsom salt. For grins I stepped on scale.
Wow it was 190. Rare for me to be lighter at days end.
The human body is crazy
191 to 190 can happen when you drop water and glucogen, what was your diet? @Slyderkt
I agree. It’s a rare day all things just lined up.
Getting to the weight then maintaining is the show of real results.
Yesterday was a low calorie day, but not on purpose.
Just too busy.
Breakfast was protein bar and double coffee.
Lunch only 8 ox chicken breast.
Hand full of mixed nuts
Dinner bone broth and a few sourdough chips with hummus.
Woke up today 190 lb
@Slyderkt very controlled food yesterday but this is what you need to do to lean out.
Bone broth high protein?
Woke up this morning at 187 lb.
Pretty sure I will fluctuate during the week.
That I understand.
Still it’s always nice to see a low number if that’s the goal.
Shoulder is still doing great. About 5 1/2 months since surgery. About 95 % patient n free.
Still way better than before surgery.
Pretty sure I will fluctuate during the week.
That I understand.
Still it’s always nice to see a low number if that’s the goal.
Shoulder is still doing great. About 5 1/2 months since surgery. About 95 % patient n free.
Still way better than before surgery.
Girl
I had two girls and now a granddaughter.
I am so blessed.
At least I know what to do with girls. Boys are tougher to raise.
I told the owners of my fav gym. Said it might be couple yrs before they let me bring her to the gym. But that and an ice shop will be our hang out.
I had two girls and now a granddaughter.
I am so blessed.
At least I know what to do with girls. Boys are tougher to raise.
I told the owners of my fav gym. Said it might be couple yrs before they let me bring her to the gym. But that and an ice shop will be our hang out.
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Just add a little seasoning
you are really blessed for sure!
glad to see you in a good head space
glad to see you in a good head space
Congrats on the grand baby! I’ve had those protein snacks before and they aren’t bad.
@Slyderkt congrats brother!
At the gym I go to people always bring up their kids. They don’t cause any problems or get in the way. Those who do it have great respect for others.
I trained a couple times with a buddy. He had his kid. I said bring her. Tossed her on a sled with a bunch of weight and pushed her around. I’ve seen kids in the carrier. Most folks put ear protection on cause of loud noises and music.
I can’t wait to have gym day with her.
I miss them with my daughter now she is grown and moved away.
Ha
My oldest girl is 27. I was over 30 before I had kids
I will be 59 in June this year.
Absolutely. Was excited and that was my main prayer. Just be healthy baby and mamma. So far so good. We are blessed that my daughter asked her mom to come stay with them a couple weeks. She is able to do that. Having a great relationship with our kids is important to us. Both my wife and I didn’t have a lot of that.
We can’t fix the past only strive for a better today!
So I drive a little 2 seat convertible BMW z4 roadster. Wild fast and fun car.
Might be awhile before daughter lets me take the kid.
I can see it now. Top down, zooming into the gym. Getting out like a baller.
Grab the baby carrier and gym marching into the gym.
My chest will be puffed out bigger than ever.
Roar like a gorilla!!!
Hahahahahahahaha!
Might be awhile before daughter lets me take the kid.
I can see it now. Top down, zooming into the gym. Getting out like a baller.
Grab the baby carrier and gym marching into the gym.
My chest will be puffed out bigger than ever.
Roar like a gorilla!!!
Hahahahahahahaha!
@Slyderkt amazing thoughts for a good life man......
thats the best way dude top down to the gym
you're all good you going to get bloods?
No bloods yet. Probably in April.
was able to fast from 8pm to 4 pm yesterday.
Then had bone broth with 8 oz chicken breast in it. With an Apple and peanut butter later.
Super low cal day.
Woke up this morning at 184.
That’s hits my 185 goal weight. Now just need to maintain it. Of course have to survive a family dinner tonight of fajitas. I know someone will bring desert. Might try to fast till then we shall see. Picking up groceries to day so gotta stay out of that food.
All in all I feel great
If you have low calories bring protein bars bro
get it between meals to up that protein you follow?
even if food is not cool you gotta have higher protein
Oops a little under goal this morning.
And did this without cardio. Yes I do need to do more cardio for good health reasons and just tight up a bit.
I don’t want to loose any more weight. Now just maintain the 180 mark. Was only shooting for 185. But heck this works also.
Monday is final follow up with ortho. I am super pleased. Pretty sure he will be also.
This is the 6 month post op. Cant believe it is here.
I feel great. I am still about 95 percent healed. I am a head of where I was pre op. Yes I wish I had done this two years earlier. There damage in the shoulder was less then but I thought I could do it without surgery. Oh well all this is in the past.
I hear so many horror stories about this surgery now. I am glad I didn’t hear them earlier.
The common thing I see with bad experiences is recovery. I went in healthy and in shape. I did an extreme amount of range of motion exercises. Went to all of my rehab and listened to them and my Dr.
I pushed it hard with respect to the healing process.
If any went wrong i didn’t want it to be because I slacked!
Yes I believe BPC 157, TB 500 and HGH played a huge role in my recovery.
Yes I will take some pics soon.
Gotta start doing more ab work. My abs lost some since I ignored them the last couple years.
Been bulking and trying add size. Just doesn’t really work on me. Or I am doing it wrong. Now that I am healed and trim again we shall see!
And did this without cardio. Yes I do need to do more cardio for good health reasons and just tight up a bit.
I don’t want to loose any more weight. Now just maintain the 180 mark. Was only shooting for 185. But heck this works also.
Monday is final follow up with ortho. I am super pleased. Pretty sure he will be also.
This is the 6 month post op. Cant believe it is here.
I feel great. I am still about 95 percent healed. I am a head of where I was pre op. Yes I wish I had done this two years earlier. There damage in the shoulder was less then but I thought I could do it without surgery. Oh well all this is in the past.
I hear so many horror stories about this surgery now. I am glad I didn’t hear them earlier.
The common thing I see with bad experiences is recovery. I went in healthy and in shape. I did an extreme amount of range of motion exercises. Went to all of my rehab and listened to them and my Dr.
I pushed it hard with respect to the healing process.
If any went wrong i didn’t want it to be because I slacked!
Yes I believe BPC 157, TB 500 and HGH played a huge role in my recovery.
Yes I will take some pics soon.
Gotta start doing more ab work. My abs lost some since I ignored them the last couple years.
Been bulking and trying add size. Just doesn’t really work on me. Or I am doing it wrong. Now that I am healed and trim again we shall see!
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179 is actually a good weight for you, depends how lean you are?
I think you need to up the protein and start training more we can do this
EF family support for you @Slyderkt
Just moderate the diet a little
Absolutely . Yesterday I was doing dead lifts. I had the back and upper body good and warmed up prior.
I was going to do some leg warmup, then I saw a rack open up so I grabbed it. I do not do dead lifts often enough. Hopped in with 90 lbs on the bar.
Felt good so tossed on another 90 lbs and got in about the 6 rep and heard an felt a pop in my left hamstring.
Dropped the weight. Let out a little bitch yell.
All is good just stressed or stained. Will be sore couple days. Next few time I just need to drop weight and work on form and conditioning. Not chase plate numbers yet!
No ego here!
I don’t mined this weight. I feel good and lean.
Yes I am working on upping the protein.
I hit the gym about 2 hrs 5-6 day weekly.
15 -20 minutes warm up.
I try and make 2 of those day with my trainer.
I am so excited to finally be doing some pull ups.
I have never been able to much.
I m learning now. Little victory’s.
Try to do 4 sets of 10 daily, as a minimum.
So far neutral grip and chin ups with legs in front off me are going well.
Still working on wide grip.
It is nice to be able to hang again pain free.
2 hours per day bro? wow would love if you threw up some gym pics once in a while @Slyderkt
How is the baby doing hopefully, everything looks healthy.
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