Week 6 day 5

Good morning Gang.

Today is my first weigh in.

So a quick recap. I’ve dropped my fat calories from 250g a day to 200g. My protein has remained the same as have my carbs.

I’m down 2.4 pounds from 222.4 – 220. I haven’t changed anything else at this stage of my deficit.

It’s raining this morning so Special K and I will train arms upstairs.


Cable tricep push downs with rope: 4 sets

Cable bicep hammer curls with rope: 4 sets

One-arm tricep kickbacks: 3 sets

One-arm cable curls: 4 sets

Tricep pushdowns: 3 sets

Really great workout. My arms are toast.


Jalapeño popper egg cups and a decaf coffee with one tablespoon of cream.

This morning I spent time on social and responding to emails.

Morning snack was 30 grams of plain pork rinds.

Lunch today was a snack, home made cheese crisps and guacamole..

Really tasty and easy to make, so much easier than buying processed chips  etc.

Dinner tonight will be roast chicken and bok choi cooked in bacon fat.


2512 calories, another great day.






Week 6 day 4

Good morning peeps.

Yesterday I added my statistics so today I thought I would add a photo.

Now what’s interesting is that people get so worried about the number  they read on the scales but weight loss is not linear. It goes up and goes down and is dependent on muscle mass, hormones, sleep, depression, stress and hydration.

The photo on the right is November 17 last year I turned 49. I was 206 pounds.

The photo on the left was last night July 24. I weighted over 220 pounds ( no real difference.)

My goal is to gain muscle mass while staying lean. I’m not concerned over the weight more so my body fat and how I feel.

I also wanted to post the photo for reference as I’m no longer in maintenance and my deficit is set to 10%.

Time to hit the gym.


Bench press: 5 warm up sets, 3 working sets RPT

Incline flies: 3 sets

Incline press: 3 sets RPT

Dips: 4 sets (weighted)

Decline flies: 3 sets

Push ups to failure: 3 sets

It really is a guessing game.

I not sure why but today my strength with bench press was weaker. I really struggled with my working sets but on all the other exercises I was stronger and increased with the weight. Even with such a poor bench press it was still a great workout.

Breakfast around 10 am.

This is my favourite meal at the moment.

Waffles with a protein powder and cream filling, bacon and salsa.

I certainly don’t miss the bullet coffee. Yes it’s a bit high on the carbs but that’s most of my carbs for the morning.

Morning snack

One panna cotta

These are really tasty, an easy way to build up the fats and protein.

Lunch was chicken Thai salad. We also had halloumi and I added fried chicken skin.

I also had a serving of Kauri’s choc mint avocado cheesecake.

Instagram has taken most of the day. Also catching up with friends online.

Time for a snack (35g of salted pork rinds.)

That leaves me with around 200 calories remaining.

I’m finishing off with 2 fat bombs for dinner (that’s a first) as my proteins and carbs are on par. It was either that or coconut oil.



Really happy with today’s macros.

Night everyone.

Week 6 day 3

Morning Rockstars🌟

Before I forget as I’m old, I will do my  weigh-ins twice a week while in a deficit. these will be done Saturday and Wednesday.

Today should have been my Leg day as I missed it yesterday but it’s typically Back day. I’m going to do back today and legs will be my last workout of the week.


My first 2 exercises are done upstairs with the door gym.

Face pull: 4 sets same weight

Straight-arm pull-down: 4 sets same weight

Wide grip weighted pull-up :3 sets

One-arm dumbells rows: 4 sets

Pull -ups close grip: 3 sets

Seated row: 4 sets

Shrugs: 3 sets

I have mentioned this in my original blog but the main difference between a chip up and a pull up. A chin up is with your palms facing you. A pull-up is when your palms are facing away.

Workout was good .. a few excellent lifts today.

First meal of the day:

We’ve made waffles with a protein / cream filling. I’ve also made a bacon basket with salsa.


These waffles are always the best. Another one of Kauri’s many creations.

With breakfast out of the way, I’ve just done a 20 second plank. I’m supporting someone on IG  who posted they are doing a 30 day plank challenge so I said I’ll do it also as support.

A bit of writing and I’m going to have morning tea.

Kauri’s choc mint cheesecake.

What can I say, my wife is a genius.

I honestly don’t know where the time has gone today before I knew it its after 2:30 so a late lunch today.


Tuna salad and eggs

I didn’t have the beer it was for a prop today.

With some more social media and writing  I’m going to have an afternoon snack.

Panna cotta, a new rainbow variety special K made.


That leaves dinner.

Tonigh I’m having 250g of pork belly and some bok choi in bone broth.



Macros look good I’m a little short on protein by 10g  but overall I’m  spot on.

Calories today 2514. Looking good ..

Week 6 day one

Good morning rockstars.

Another week over and start of a new week and some time to make some changes. Up to this point I’ve stayed in maintenance so now it’s time to do a deficit. (10%) The only thing that changes is my fat intake. Remember fat is your lever and protein is your goal.

My weight today was around 224. I know it’s not professional but my AAA batteries died so by the time I went out and bought some and I weighed myself it was after breakfast.

Will do weigh-in tomorrow. Sorry about that. Tomorrow I will also take my measurements and bodyfat %

So as I did last month, let’s expand this week’s workouts .

Shoulder workout

Seated dumbell shoulder press

4 warm up sets – 3 working sets RPT

Seated lateral dumbbell raise

5 sets

Press behind neck

3 sets RPT

Rear delt incline

4 sets

Seated twist (rear delt) exercise similar to reverse pec deck but with dumbells

3 sets

Close grip pull ups

3 sets

Workout went well I improved on a few lifts (will add data at the review on the month as I did previously.)

First meal of the day.

We had dairy free chocolate waffles. Another one of Kauri’s creations. I add 50 ml of thick cream and a scoop of protein powder.

I should add no bullet coffee today.

I’m dropping my fats down for the next 3 weeks from 250 to around 200. My calories will be around 25-2600 each day rather than 3100. My proteins and carbs will remain the same as before.

Morning snack

One of kauri’s choc mint cheesecake.

What can I say, these are great and I’m a lucky guy.

With some writing done, it’s time for me to cook .I’ll make fried cauli rice.

This was good. Leftovers make great fried rice, bacon, roast chicken, onion, prawns, curry powder and lime juice.

With lunch done we are at 1720 calories and my goal is 2500 so just under 800 to go.

This afternoon I fell asleep. It’s Kauri’s fault. It’s her lap. If I lay my head on it I fall asleep 😴 ..

I’ve decided to have afternoon snack so another of Kauri’s choc mints (it is 2 per serve that’s why I had only one earlier.) and I had 60 g of camembert cheese Kauri’s brother brought home (I’m not a big cheese eater and I’ll pass on that stuff.)

I’ve already worked out out tonight’s dinner.

Roast chicken and bok choi cooked in pork fat.

So let’s see how my new macros went.

2514 calories, I’d say that’s a home run.

Have a wonderful evening