fitnessbyjay - Diet and training log

[fitnessbyjay]

Thought I'd get some log going, won't probably we very active until final exams are over and hardcore dieting starts..but I'll post some food pics and training vids once in a while..

Let's start of with some pics
Grocery shopping - lean steak, grass fed milk, free range eggs, cashews and coconut flakes
http://forum.bodybuilding.com/attachment.php?attachmentid=3263571&d=1302800022

Visited grandma tonight and even though she just won a battle with breast cancer couple of weeks ago she still continues to make sure I stay overweight lol..love that woman. Food porn attached.

Back training from yesterday - http://forum.bodybuilding.com/showthread.php?t=133589801

So I'll just pop in few times a week until I start dieting, just maintaining now, but wanted to get some kind of log going.

Reps till i'm out

[fitnessbyjay]

Looks like I'm not getting much love here :(

Just trained legs..started off with some explosive squat singles and then went to higher rep stuff

Squat (all easy reps)
315x5
365x2x1
405x1

Smith sissy hacks
25/side x10

Leg press
770/660/550/440 drop set

Lying leg curl with 3 sec sqeeze
110x8

some calf stuff

got some vids for later
my legs are absolutely trashed...I'm walking around the house and my left vastus medialis keeps cramping up like crazy

calories around tree fiddy and protein around tree fiddy too

[fitnessbyjay]

365 lbs

9Ea7YvDlZ-o

The rest of the vids come up rotated on youtube for some reason, but you can find them by viewing my profile

[Ghosting]

Today is my first day (every Friday if it works for me) of high cals (6500 about). If my weight isn't lower or I don't look leaner by next week. No more "pig" days for me. In Jay we trust?

[fitnessbyjay]

Today is my first day (every Friday if it works for me) of high cals (6500 about). If my weight isn't lower or I don't look leaner by next week. No more "pig" days for me. In Jay we trust?

Sweet dude. How did you set your day up?

I'd weigh myself for the next few days at the same time, preferably empty stomach after piss, and see how to weight progresses.

[Ghosting]

Sweet dude. How did you set your day up?

I'd weigh myself for the next few days at the same time, preferably empty stomach after piss, and see how to weight progresses.

I'm not going to lie, I am skeered (scared). I had a double quarter pounder/w cheese (no large size), a sprite, and B&Js Cherry Garcia. Needed some cal dense foods to help me as I am not a big eater. :) I will keep you updated on how well this works for me. When I get a third progress pic, I will swallow my pride and make a log about my bodybugg (for anyone curious).

[Webber91]

In :)

[Ghosting]

Are you still doing big cheat days? If so, how much and how often?

[fitnessbyjay]

I'm not going to lie, I am skeered (scared). I had a double quarter pounder/w cheese (no large size), a sprite, and B&Js Cherry Garcia. Needed some cal dense foods to help me as I am not a big eater. :) I will keep you updated on how well this works for me. When I get a third progress pic, I will swallow my pride and make a log about my bodybugg (for anyone curious).

Well, that's not exactly how I recommend doing refeeds, but hopefully this will do something for you.
What's a bodybugg?

Webber - welcome bro, i'm lurking on your log too

[fitnessbyjay]

Are you still doing big cheat days? If so, how much and how often?

Not right now. I will start as soon as I start dieting, which starts when I finish my finals mid-may. Right now I'm just pretty much freestyling, both diet and training wise. Still eating good and pushing some heavy iron though!

[Cumulonimbus]

In.

Jay, might I add something. At this point of dieting, refeeds aren't necessary man.

[fitnessbyjay]

In.

Jay, might I add something. At this point of dieting, refeeds aren't necessary man.

Welcome.

And I disagree, partly.

a) For someone on keto or very low carbs, I believe refeeds are always beneficial.
b) For someone at the earlier stages of dieting, refeeds are still beneficial, but don't need to be as big(given that we're talking about the scenario in point a)

So if it wasn't clear from earlier discussions - I was only talking about people on low carbs or keto, not people dieting in general.

[Cumulonimbus]

Welcome.

And I disagree, partly.

a) For someone on keto or very low carbs, I believe refeeds are always beneficial.
b) For someone at the earlier stages of dieting, refeeds are still beneficial, but don't need to be as big(given that we're talking about the scenario in point a)

So if it wasn't clear from earlier discussions - I was only talking about people on low carbs or keto, not people dieting in general.

You aren't below your setpoint, you aren't depleted, and hopefully you aren't in a huge caloric deficit. I started doing refeeds at around 8ish %

[fitnessbyjay]

You aren't below your setpoint, you aren't depleted, and hopefully you aren't in a huge caloric deficit. I started doing refeeds at around 8ish %

If I'm doing a low-carb diet I get flat as hell after a few days. When I have a refeed day on sunday and 100 grams of carbs pwo on training days I'm usually flat again late friday/early saturday. Then I refeed, gain 10-15 pounds the next day and am usually flat again, but 1-2 pounds below baseline before my next refeed. This works fantastic for me, and therefore I do it.

I did the Palumbo diet once, and 1 refeed didn't do **** for me. Didn't fill out much and my metabolism was in the sh!tter after a couple months. Not for me.

[Ghosting]

In.

Jay, might I add something. At this point of dieting, refeeds aren't necessary man. Crap. I just assumed I would get metabolic slowdown. I don't have to worry about it yet?

[fitnessbyjay]

Crap. I just assumed I would get metabolic slowdown. I don't have to worry about it yet?

Depends on how your diet is, imo. If you're eating plenty of carbs you don't need a refeed at this stage.

[Ghosting]

Depends on how your diet is, imo. If you're eating plenty of carbs you don't need a refeed at this stage.


Son of a ....... :mad:

Also, bodybugg http://www.bodymedia.com/

[fitnessbyjay]

Son of a ....... :mad:

Also, bodybugg http://www.bodymedia.com/

I thought I made it clear back then it applied to low carb diets, sorry bro :)

[Ghosting]

I thought I made it clear back then it applied to low carb diets, sorry bro :)


You probably did and I was probably skimming as usual.

[Ghosting]

Ok, I haven't eaten my protein as of yet (besides what is in the foods). Should I go ahead and start the protein or would it be better to minimize the calorie damage?

[fitnessbyjay]

Ok, I haven't eaten my protein as of yet (besides what is in the foods). Should I go ahead and start the protein or would it be better to minimize the calorie damage?

Isn't it almost nighttime over there? Just have a serving of protein and go to sleep and don't overthink it. Over a period of 120(or w/e) days of dieting what you do on 1 day isn't gonna change the final product at all. Just keep busting ass and stay consistent. Let the cheat day be a mental boost.

[Ghosting]

Isn't it almost nighttime over there? Just have a serving of protein and go to sleep and don't overthink it. Over a period of 120(or w/e) days of dieting what you do on 1 day isn't gonna change the final product at all. Just keep busting ass and stay consistent. Let the cheat day be a mental boost.


Yes it is, and what you say makes sense. I am being overly neurotic about it. Thanks.

[fitnessbyjay]

Yesterdays diet

Steak
Alcohol
Alcohol
Doritos
Alcohol
Steak
Alcohol
Alcohol
Alcohol
Alcohol
Alcohol
Steak

Feeling pretty good

[JohnBrowne]

I'm late on this but I agree with Jay. If you're low carbing then you need to have some carbup/refeed days regardless of your calorie intake IMO

[Joseph1990]

In late x2.

Agree with not needing refeeds if carbs are not low.

500LBS squat by summer! Thats beast bro. My legs are hardcore lagging behind, never ever used to train them.

You can already incline 110 DB's right?

[fitnessbyjay]

In late x2.

Agree with not needing refeeds if carbs are not low.

500LBS squat by summer! Thats beast bro. My legs are hardcore lagging behind, never ever used to train them.

You can already incline 110 DB's right?

Think we all agree on that :)

500 pound squat is possible if I start squatting heavy again, which I plan to. Trained legs for the first time in 4-5 weeks on friday and did a single with 405 that almost looked like a speed squat, and I didn't even wrap up, so I think I'll pull it off.

Havent pressed 110's yet, been doing more of barbell work lately, but repping 2 plates on incline. I'm hitting chest today and will get some vids.

[Joseph1990]

Think we all agree on that :)

500 pound squat is possible if I start squatting heavy again, which I plan to. Trained legs for the first time in 4-5 weeks on friday and did a single with 405 that almost looked like a speed squat, and I didn't even wrap up, so I think I'll pull it off.

Havent pressed 110's yet, been doing more of barbell work lately, but repping 2 plates on incline. I'm hitting chest today and will get some vids.

Jelly of your squat power. Going to focus more on barbell work myself, been hitting dumbbells to much and my barbell strength hasn't gone up at all.

[fitnessbyjay]

Jelly of your squat power. Going to focus more on barbell work myself, been hitting dumbbells to much and my barbell strength hasn't gone up at all.

I'm uploading chest/delts/triceps vids, including a chest widowmaker and a tricep exercise most are not aware of, hang on

[fitnessbyjay]

45+35 per side for 14 reps and few partials, after a heavy set of 2 plates + 10 per side.
Set the bench to around 30 degree incline, grab the bar as wide as possible. Go down with a controlled negative and get a really deep stretch and hold it for a second, then push explosively up but only like 3/4 so the chest is under tension all the time. After failure you can do few partials to go beyond failure.
QUsQcFWM2Ls

[fitnessbyjay]

More vids

Incline flies with 65's...got long arms so this position gets me the best stretch, but it's maybe more of a neutral grip press
fS3-ArKkJ_w

In between I did some low rep sets of close grip bench press, working up to 225

Dead skulls - great tricep exercise that is very popular with DC trainees. The slow negative is a must. It's rest/pause set so each set starts at 0:35, 2:13 and 2:59
EQZhq-bib_U

Dumbbell lateral raises, rest paused as well and the camera is looking up, so the angle looks weird
BSXXbQEEni8

[Joseph1990]

45+35 per side for 14 reps and few partials, after a heavy set of 2 plates + 10 per side.
Set the bench to around 30 degree incline, grab the bar as wide as possible. Go down with a controlled negative and get a really deep stretch and hold it for a second, then push explosively up but only like 3/4 so the chest is under tension all the time. After failure you can do few partials to go beyond failure.
QUsQcFWM2Ls

I do something similar to this. Slowly let the bar down pause for one second then press the dead weight explosively up.

[fitnessbyjay]

I do something similar to this. Slowly let the bar down pause for one second then press the dead weight explosively up.

Yep. I like to get blood into the muscle before moving on to stretching movements so I don't do this exercise right away. The same with back, I like to do heavy rowing movements before moving on to stretching movements like pulldowns or a pulldown variation.

[fitnessbyjay]

post-postworkout/pre-bed meal - 10 oz steak and 2 cups rice

[fitnessbyjay]

Did something I never do, got creative with my food.

Protein pancake:
1 egg
3 egg whites
1 cup oats
Hazelnuts
Cinnamon
Vanilla extract

cooked with coconut oil

Topped with 100% fruit jam

http://forum.bodybuilding.com/attachment.php?attachmentid=3278701&stc=1&d=1303252375
http://forum.bodybuilding.com/attachment.php?attachmentid=3278711&stc=1&d=1303252375

[fitnessbyjay]

Back from banned camp and we're celebrating!

U miss me?

Actually, I haven't trained for that time until today. I decided to go for some heavy deadlifts(motivated by Webber and JohnBrowne logs)! It's fair to say everything went better than expected. Note that this was my first deadlift session of the year 2011, and I set a PR!

160 kg/353 lbs x 1
180 kg/397 lbs x 1
200 kg/441 lbs x 1
210 kg/463 lbs x 1 - *PR*

V0D66yk_F9c

After that I did 4 plates for 5, then 1 set each of close grip pulldowns, chins and pullovers.
Then hammer curl - 50's for 6 reps and 55's for 6 reps and ended with preacher curl with a true 6 second negative. Rest paused until I failed for 6-3-3-2-1-1-1 reps. Didn't do much since deadlifts took close to an hour.

Pic of pre-bed meal - triple baconburger in regular bread
http://forum.bodybuilding.com/attachment.php?attachmentid=3300471&stc=1&d=1303864278

[Ghosting]

Woah. What language is that?

[Joseph1990]

Strong lifts gjdm.

You got temp banned?


Wait wut?

[fitnessbyjay]

Woah. What language is that?

lol, icelandic. You mad we're 300,000 and have won world strongest man more times than any other country? ;)

And Joseph, got banned for saying "in on srt thread"

[Ghosting]

lol, icelandic. You mad we're 300,000 and have won world strongest man more times than any other country? ;)


LOL. No, but say this on the Misc and people will get mad as heck.

[Webber91]

Wow man strong deads! Now I feel week...must...deadlift...215kg...rawrrrr!

How do you find using a belt? I've never worn one before and people always look at me funny when I put up big numbers without a belt like I'm going to blow out my organs lol

[fitnessbyjay]

Wow man strong deads! Now I feel week...must...deadlift...215kg...rawrrrr!

How do you find using a belt? I've never worn one before and people always look at me funny when I put up big numbers without a belt like I'm going to blow out my organs lol

I just feel safer using a belt, because my back is not 100%. I don't think it gives me any advantage though.

I hope I can keep going with the deadlifts, feel fine today except for pretty good doms.

[fitnessbyjay]

Decided to start a deadlift routine, the goal is to get my deadlift up to 240 kg or 530 lbs in the next 10 weeks. This is optimistic as hell since I'll be dieting, but I'm gonna see how long I can last.


Deadlift (75%): 1x2 @ 180 kg
Speed deadlift (60%): 8x3 @ 145 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 2

Deadlift (80%): 1x2 @ 192.5 kg
Speed deadlift (65%): 8x3 @ 155 kg (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 3

Deadlift (85%): 1x2 @ 205 kg
Speed deadlift (70%): 6x3 @ 167.5 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 4

Deadlift (90%): 1x2 @ 215 kg
Speed deadlift (75%): 5x3 @ 180 kg (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps

Week 5

Deadlift (80%): 3x3 @ 192.5 kg
Speed deadlift (65%): 3x3 @ 155 kg (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 125 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 6

Deadlift (85%): 1x2 @ 205 kg
Speed deadlift (70%): 3x3 @ 167.5 kg (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 137.5 kg
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5

Week 7

Deadlift (90%): 1x2 @ 215 kg
Speed deadlift (75%): 3x3 @ 180 kg (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 147.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 8

Deadlift (95%): 1x2 @ 227.5 kg
Speed deadlift (70%): 3x3 @ 167.5 kg (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 157.5 kg
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5

Week 9

Deadlift (97.5%): 1x1 @ 235 kg
Speed deadlift (70%): 2x3 @ 167.5 kg (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 157.5 kg
Stiff-leg deadlift: 2x5

Week 10

Deadlift (100%): 1x1 @ 240 kg
Speed deadlift (60%): 2x3 @ 145 kg (rest as needed b/w sets)

[Cumulonimbus]

Did you perform the huge refeed yet? If so how did it turn out?

[fitnessbyjay]

Did you perform the huge refeed yet? If so how did it turn out?

Nope, I won't start dieting until I finish my exams, last one is May 9.

But I've used this method before and it works, but when I start dieting I'll post everything I do exactly in this log.

[Cumulonimbus]

Keep it controlled with calculated macros and not seefood style.

[fitnessbyjay]

Keep it controlled with calculated macros and not seefood style.

I won't :)

Not exactly seefood though.

[Cumulonimbus]

Why not take 1 day to measure and track it so it can be accurate and controlled? It would give a better perspective.

[fitnessbyjay]

Why not take 1 day to measure and track it so it can be accurate and controlled? It would give a better perspective.

I keep track of the amount of carbs I eat, and then depending on how my bodyweight progression throughout the week I adjust the duration of my refeed and therefore amount of carbs. You'll see.

[fitnessbyjay]

First day of Coan-Philippi done:

Deadlift (75%): 1x2 @ 180 kg
Speed deadlift (60%): 8x3 @ 145 kg (90 sec rest b/w sets)

Starts off "easy", but by week 4 I should be pulling a PR(215 kg) for a double. I'm not used to this volume though, especially on deadlifts, so after 9 work sets I was drenched in sweat. Felt good though, your really focusing on not slowing the reps down and that makes it hard as fuk..