Day 28

Workout: StrongLifts A
Nutrition: Calories: 3020 / Protein: 209 / Carbs: 221 / Fat: 99
Weight: 178.8

9:30am: Took some BCAA's and my supps on the way to the gym to meet my lifting partner, Joe.  Solid workout, although we ran out of time.  The first 3 compounds take a lot of time with 3 minutes between sets, but that shit is getting so heavy for me, I need all 3 minutes!

Squat:
5x280
5x280
5x280
5x280
5x280

Bench:
5x170
5x170
4x170
2x170
5x150

Row:
5x190
5x190
5x190
5x190
5x190

Machine Fly: (Rest/Pause)
12x110
9x110
8x110

Machine Incline Chest Press: (Rest/Pause)
15x90
12x90
9x90

Noon: Took another 10g of BCAA's while my friends devoured pizza.  UGH.  Not my most fun LeanGains moment honestly, but I was planning on going out tonight, so needed to slide my window ahead a bit to keep at least reasonably close to my 8 hours (more like 10 today.)

2pm: Broke fast with a monster meal.  The cheesecake was kind of crappy since I forgot to add the Stevia when I was mixing it, which sucks.  I ate half of it, before realizing that it just wasn't worth it.  Then ate 4oz cream cheese with a fork, 2 yogurts and nearly a pound and a half of green grapes.

Calories: 1292 / Protein: 96 / Carbs: 193 / Fat: 6


4pm: While working, I snacked on 4oz sharp cheddar cheese.

Calories: 400 / Protein: 28 / Carbs: 0 / Fat: 32


6pm: Made a meat lovers omelet and some cheesey broccoli for dinner before going out.  Awesome.

Calories: 836 / Protein: 61 / Carbs: 8 / Fat: 61


9pm-11pm(ish): Met a girl out for some drinks.  Had a great time and factored this in to my day to keep things close.  4 light beers, not bad damage.

Calories: 408 / Protein: 3 / Carbs: 20 / Fat: 0


Overall, a good day, with a great evening.  I was a little disappointed on missing a couple sets of my planned "A" workout, but I'll get them on Monday.  My lifting partner likes doing only the first main core sets, and not the assistance work so much, so I'll stay after, or do them at home if I want to knock it out.   I didn't make 170lbs 5x5 on my bench sadly, I'll go for it again Monday - maybe this week, I'm feeling stronger.

After 28 days, I feel lean, although, not as lean as I'd like to be.  I think I should be further along.  Still, I'll hold steady to the program.  I ran a different formula to check my BMR and came up with 2750, higher than I'm really thinking.  I think with all the slow cardio I'm doing extra, I'm probably peeling it off, but slowly.  It's ok, slow and steady wins the race.

or something.