Progress Update and Tune-Up

[danradin]

Hey Jordan –

I wanted to check in with you to update progress and ask you if you think I should make any edits to my nutrition targets. I've been following your directions for about five weeks with 95% or better compliance. I've been really good about tracking everything.

Since I started following your nutrition and conditioning advice, I feel that I look *maybe* a little leaner and my pants seem to fit a little looser, but I don't see any substantial changes on the scale or bodyfat meter. Here's the data (weight/BF/LBM):

14-Dec 19-Dec 24-Dec 26-Dec 28-Dec
192.3 194.3 196.4 199.3 197.3
16.8% 17.1% 17.1% 17.8% 18.0%
160.0 161.1 162.8 163.8 161.8

Deload first week of January

7-Jan 9-Jan 11-Jan 14-Jan 16-Jan 18-Jan
192.3 193.0 194.4 191.0 194.1 193.4
17.0% 17.2% 17.5% 16.4% 17.2% 17.3%
159.7 159.9 160.4 159.7 160.7 159.9

Strength has been progressing as follows: (5RMs)
Squat 345 ... 370
Bench 235 ... 240 (had to reset)
Dead: 335 ... 375

Let me know what you think.

Thanks,
Dan

[Jordan Feigenbaum]

How much conditioning have you been doing? The general trend post holidays has been going down it seems, but I'd do the following mods to the macros:

-20g carbs all days, -5g fat.

[danradin]

Two days per week of rowing machine HIIT, 20 seconds max intensity, 2:00 active recovery x8.

Will do. I assume those tweaks do not apply to the high-carb days?

[Jordan Feigenbaum]

Two days per week of rowing machine HIIT, 20 seconds max intensity, 2:00 active recovery x8.

Will do. I assume those tweaks do not apply to the high-carb days?

Yes they do. Sorry for the ambiguity bud!

[danradin]

Gracias hombre.