calorie-agnostic tracking

[docoftheworld]

I find it challenging to track calories and weigh all my food. I am 5'9", 210 lbs, with a 34-inch waist and a 42-inch jacket size. Here are my current stats: Squat - 325 lbs for 5 reps (3 sets), Bench Press - 220 lbs for 5 reps (3 sets), Overhead Press - 140 lbs for 5 reps (3 sets), Deadlift - 300 lbs for 5 reps.

I focus on tracking protein. On training days, my intake includes:

Day food: One box of Kirkland egg whites (450 grams) with 50 grams of Parmesan cheese and 50 grams of cottage cheese (both melted in an omelet) with 75 grams of costoc powergreens (spinach, kale etc). One package of Costco Alaskan smoked salmon (or two cans of tuna). Two Kirkland protein bars
Dinner: 400 grams of baked chicken with 100 grams of rice and 400 grams of sautéed frozen vegetables
Additional snacks: Wasa crisp bread and homemade protein banana bread
On non-training days, I only have the dinner meal mentioned above and about two handfuls of Costco almonds.

Dr. Santana (and all other colleagues), is this a good nutritional strategy?

[Robert Santana]

It's a good start but you'll need to push carbs as you advance. What is going on with that deadlift though?

[docoftheworld]

Thank you, Dr. Santana. My living situation allows for a consistent daily diet without complaint. Upon reflection, I believe my weak deadlift stems from both psychological factors affecting my ability to brace and physical stiffness in my hamstrings. Attempting 305 lbs for 5 reps resulted in a hamstring/gluteal tweak on the day of my initial inquiry. While frustrated, I'm committed to a cautious approach. Given my work demands 7-9 hours of standing and requires fine motor skills for procedures, I'm particularly concerned about injury risk. I know Rip does not believe in stretching, and I realize that stretching has been linked with being more prone to injury. I think I may need to pay a remote coach to figure out whats going on with my deadlift eventually.

[Robert Santana]

Sounds like you do need eyes on your lifts. Stretching happens naturally when you perform these movements and in some instances it makes sense to stretch into a ROM that your body struggles to get into that it needs to get into. I am confident I can get you squared away on that deadlift as well as the other lifts. When you're good and ready drop me a note and we'll get it done.