I ate everything today.  All the things.  Just under two pounds of ground 80/20 and two ribeyes.

Calorie/Fat/Protein Breakdown in Grams (Best estimate after cooking):

Calories – 4780

Fat – 380

Protein – 310

Again, these are rough estimates; I usually eat my steaks medium-medium rare (like a grown-up) and I actually weighed the 80/20 after cooking.  Still on point.  Almost 2 gallons of water today…spring and seltzer water.

Workout today was INSANE.  It was my first lift back from a 2 week deload; my joints were bothering me so much I had to take a step back and rest.  One week wasn’t enough, so I took another.  In any case:

Leg Press – 10×15 @ 700

Bulgarian Split Squat – 6×10 (3 sets per leg) @ Bodyweight…so heavy

Seated Calf Raise (Why not?) – 3×10 @ 180

ALL THE ABS; Finished with 2 2:00 rounds of battle ropes.  These are the gym ropes, so heavy but short.  Not nearly as hard as the ones from The Ludus.

In any case, my headache is gone and I’ve managed to keep my 1100-1700 IF schedule.  It’s 1920 right now and I feel full.  I think I might have eaten a shade too much, and will probably take that down a peg, but steak is fun.  A few more glasses of water before bed.

Shoulders tomorrow.

A big shout out to my Friend and Client, Willie “Jörmungandr” H., who after three months of lifting and keeping the diet tight, has gone from 210 to 225 with almost 0% body fat increase.  Fifteen SOLID pounds.  No drugs.

Hard work works.