Weight: ~190 (just ordered a scale)
Start: Planning for Sunday, 5/16, may be Monday
Will do measurements and all that stuff this weekend
Background: Former college/professional athlete, easy sub-10% body fat for whole life up until ~30ish. Then came three kids and a pretty brutal, fully sedentary, typically high travel desk job. Still typically get halfway decent training in 3-4 days a week (although some weeks are seven days, some are 2), and am pretty happy with my overall strength given time and injury history, but have slowly and steadily gained some weight. Have visible abs, although probably only four, and pants continually have gotten tighter. I really struggle with snacking at night (I typically log back on my computer around 8 and work until mdinightish, and find it incredibly hard not to snack then).
Have literally never dieted before (other than actively trying to gain weight for all four years of college as I went from ~135 pounds to 185-190 of good weight by the end of my athletic career). I tend to do well on things that are very prescriptive and require execution, so hoping for the best, but will definitely be the first time actively restricting calories and moderating meal size in the HSM. Will have a few social tests in the four weeks, but I think I can manage that, or will do my best. Quite pleased with the update since I first read this many years ago – daily HSMs make it doable with the family, work dinners, etc…
Will be planning to do the advanced program with a few garage gym / injury history required modifications
Dips out, weighted pushups in (shoulders cannot do dips, especially heavy)
Two days of chin-ups will go down to one, and I’ll replace with Weighted TRX inverted rows on the lighter weight day (my shoulders won’t do well with two chin up workouts in 3 days)
Push press out, landmine push press in
Incline dumbbell press out, low incline barbell bench in (don’t have heavy enough dumbells in my garage)
In the V burn ,will need to replace handstand pushups with either regular pushups or pike pushups (shoulders again)
Feel like this is my best chance to get this diet in before we return back to the office and start traveling again, so giving it a go. If nothing else, a good diet reset would be exciting, but hoping for some good trim to the midsection and having my pants fit when we return back to work.
Any tips on appetite suppressing and snack cravings, especially at night? Will definitely be trying the pudding Metabolic Drive as my night snack, but curious if others have thoughts here. I don’t think I’ll have any issues during the day.