• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Lose Weight
    • Body Transformation
    • How to lose 20lbs in 3 months
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • Calories burned deadlifting
    • Deadlift for fat loss
  • Build Muscle
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessories
      • How deadlifts change your body
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessories
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Push/Pull Ups
      • Pushup muscles worked
      • Benefits of pushups
      • 100 pushups a day
      • Benefits of Pull Ups
      • Neutral Grip Pull-Ups
  • Workouts
    • 3×5 workout plan
    • Powerbuilding program
    • Deadlift Program
    • Beginner deadlift workout routine
    • Weightlift for Weight Loss
    • Phraks Greyskull LP
    • Beginner squat workout routine
    • 5/3/1 for Beginners
    • Strength Training for Men Over 50
  • Fitness Gear
    • Weightlifting Gear
      • Best Knee Sleeves
      • Best Shoes for Squats & Deadlifts
      • Best Deadlift Bar
      • Gifts for Weightlifters
      • Best Deadlift Shin Guards
      • Best Elbow Sleeves
      • DIY Deadlift Platform
      • Deadlift Socks
  • About
    • From Fat to Fit at 56 – About Hashi Mashi
  • Contact
Home » Squats 135 lbs Deadlifts 185 lbs Making Progress

Squats 135 lbs Deadlifts 185 lbs Making Progress

Updated November 22, 2021 by Rich

0 shares
  • Share
  • Tweet

Getting lean and staying healthy is a work in progress. How do we create habits that will help us on this journey? Last night I really pushed myself to get to sleep early.

Typically, I like the late evening because it is very quiet and great for reading.

But at what expense?

What time do you get to sleep?

I am usually lucky if I get to sleep by 12 or 1 or even worse 2 am and still getting up at six.

Yesterday I tried out a new idea.

The main idea was to spread out my meals so that I would have the bulk of calories earlier in the day.

The benefit of eating more meals during the day was hopefully to have less cravings at night.

More food in the day should equal less food cravings at night.

This concept of having more small meals as opposed to two or three large meals, or worse one long fiesta in the evening is not new but I have rarely tried it out long term.

Yesterday this method worked well.

As you can see below, I got five meals in over the course of the day and kept track of the basic calories, carbs, fat, protein, cholesterol and fiber breakdown.

Now just as an aside, I know that hundreds of years ago, or even just over a hundred years ago, who needed to know about calories?

Generally, I do not usually subscribe to the idea of counting calories, but I think that keeping a food and exercise journal is a good idea, especially for people who grew up on processed food.

Yes, I’m guilty, but had no clue that swanson’s tv dinners were not really food.

I thought that the carrots and peas came like that naturally, in a tin plate!

My usual dinner as a boy was a swanson’s hungry man dinner, 10 or more slices of wonder bread and a can of coke, let’s see what that looks like:

Hungry Man Dinner, Classic Fried Chicken

D+Grade 960 Calories

Nutrition Facts

Serving Size 1 package (423 g)Per Serving% Daily Value*

Calories960

Calories from Fat 405

Total Fat 45g 69%

Saturated Fat 10g 50%

Cholesterol 210mg 70%

Sodium 2869mg 120%

Carbohydrates 90.9g 30%

Dietary Fiber 7g 28%

Sugars 24g

Protein 52g Calcium 10%

Bread

B Grade790 Calories (10 slices)

Nutrition Facts

  • Serving Size 1 large (31 g)Per Serving% Daily Value*
  • Calories 790
  • Calories from Fat 9
  • Total Fat 1g 2%
  • Sodium 159mg 7%
  • Carbohydrates 14.9g 5%
  • Dietary Fiber 0.5g 2%
  • Sugars 2g
  • Protein2g Calcium 10%
  • Classic Coke
  • D+Grade 140 Calories
Nutrition Facts
  • Serving Size 1 Serving (100 g) Per Serving % Daily Value*
  • Calories140
  • Calories from Fat 0
  • Total Fat 0g 0%
  • Sodium 45mg 2%
  • Carbohydrates 39g 13%
  • Sugars 39g

Just those three items give a grand total of 1890 calories, not to mention whatever chips and pretzels came after.

And that was just dinner.

So if you grew up having close to 2000 calories in one meal, it is going to be a challenge initially to get used to eating smaller meals which are much more condusive to fat loss and muscle retention.

This is the reason that I think it is a good practice to keep a food and exercise journal.

As you can see, I had five meals yesterday and vegetables and/or fruit at every meal, including dinner which I forgot to put down, which was some asparagus and okra.

My review of having five meals in a day is that yesterday I was able to fall asleep before 11pm which worked out great since I got just about 8 hours of sleep, which is two to three hours more sleep than usual.

The difference that I could feel today was immediate, my body felt rested and energized to the point that even though it was in the 30s this morning, I got over to the gym and did a squat and deadlift workout.

In addition, after the squat and deadlift workout, which took under an hour, I found that I was nearly four pounds lighter than yesterday with just a small amount of that coming from lean muscle mass and the majority from fat, which is what you want, fat loss, not just weight loss.

For Squats, I started with:

  • 10 air squats concentrating on best squat form possible.
  • 10 squats using 45lbs
  • 4 squats with 65lbs
  • 3 squats with 95lbs
  • 2 squats with 115lbs
  • 1 squat with 130lbs
  • 3 sets of 5 squats with 135lbs
  • 1 set of 3 squats with 135lbs – I think I could have done another 2 reps of squats, but figured that I could save that for friday.

Immediately after the squat workout, I set up for the deadlift workout going straight to a new high of using 185lbs.

I believe that soon I can get to 200lbs for deadlifts but I will keep taking my time, going up at most 5 lbs per deadlift workout once I hit 5 deadlift reps of whatever weight is being used.

1 set of 4 deadlifts using 185lbs

The takeaway is that have five or six meals a day appears to reduce food cravings at night as well as enable you to get to sleep earlier.

Earlier sleep gives you a chance to get in seven or even eight hours of sleep.

How many hours of sleep do you get?

How many calories approximately do you think you have a meal? a day?

Are you looking to lose weight, or better to say, lose fat?

What body fat percentage do you want to get to?

I set for myself a very big goal, ten percent.

Why a big goal?

Because I just don’t feel so motivated by a small one, so I thought putting down a goal that I probably have never been at as an adult would be the most motivating.

I am sure that many of us think in terms of weight loss, but we know that we do not want to lose muscle for the sake of weight loss.

We want fat loss, not just weight loss.

My goal is to keep this journal updated at least six days a week, everyone needs at least one day off right?

I began yesterday at 23.7% body fat and today was 23.0% bf, so just another 13 % to go…gulp, can that be done at 59?

Let me know where you are at.

Never Give Up,

Hashi Mashi!

Filed Under: Deadlifts

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Recent Posts

  • How to Get Stronger Faster at Home – The Top 9 Training Tips
  • The 5 Best Budget Dumbbells for Your Home Gym in 2022
  • Barbell Overhead Press: Muscles Worked, Benefits + How-To
  • Hex Bar Deadlift vs Squat: Pros and Cons + Which is Better?
  • 135 Motivational Fitness Quotes for Men to Inspire You to Get Fit

One Rep Max Calculator – Hashi Mashi

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RMWeightReps

Deadlifts for Beginners

  • These 7 Mighty Deadlift Muscle Groups Worked is WHY Deadlifts Are So Good For You
  • 27 Sensational Ways How Deadlifts Change Your Body
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • How to Deadlift for Beginners – A Step by Step Guide
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Body Transformation

  • Body Transformation: the ultimate guide | Fit Apprentice
  • How Many Calories Are Burned Deadlifting in One Workout?
  • How to Lose 20 Pounds in 3 Months
  • 7 Deadlift Fat Loss Results You Need to Know
  • Obese Man Loses 75 Pounds in 6 Months - See How He Did It
  • Can You Lose Stomach Fat by Lifting Weights?

Workouts to Change Your Body

  • 3x5 Workout: The Only Strength Training Program You Will Ever Need
  • Powerbuilding Program for Beginners: Get Big & Strong + Free PDF
  • Weight Lifting for Weight Loss: A Program That Works
  • One Great Beginner Deadlift Workout Routine for Powerlifting and Fitness
  • Strength Training for Men Over 50 + Full-Body Workout
  • 7 Best Compound Exercises for Muscle and Strength + Workout

How To Lose 20 lbs In 3 Months

how to lose 20 pounds in 3 months new book cover

Footer

Recent Posts

Recent Posts

  • How to Get Stronger Faster at Home – The Top 9 Training Tips
  • The 5 Best Budget Dumbbells for Your Home Gym in 2022
  • Barbell Overhead Press: Muscles Worked, Benefits + How-To
  • Hex Bar Deadlift vs Squat: Pros and Cons + Which is Better?
  • 135 Motivational Fitness Quotes for Men to Inspire You to Get Fit
  • Best Budget Bumper Plates for Your Home Gym: 2022 Buying Guide
  • High Rep Deadlifts: Strength & Fat Loss Benefits + How to Program
  • 7 Best Strength Training Exercises for Lower Back Fat Loss
  • Good Mornings Vs Deadlifts: Pros and Cons + Which Is Better?
  • The 8 Best Bodybuilding Supplements for Men Over 50 In 2022

Categories

Categories

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

HashiMashi.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that losing weight
and finally fitting into your
clothes is a pipe dream?

You are in the right place
if you want to make an end
to your obesity, but do not know
where to start.

Here is how...
Start Here
  • Privacy Policy
  • Affiliate Link Disclosure
  • Terms of Use

HashiMashi™ Weightlifting & Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Copyright © 2012–2022 - The Fit Apprentice® and Hashi Mashi.com™ - All Rights Reserved - Hosted by BIGSCOOTS