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RichDestiNY22
03-31-2012, 10:58 AM
BACKSTORY (if you're into that sort of thing - if not, skip ahead)

I got into weight training around 12 or 13, and was quickly drawn to the idea of getting stronger & the discipline the lifestyle breeds. I got quite strong for my age, and as I was active in organized sports through high school, stayed in pretty good shape. However, I never really learned much about nutrition other than eating protein was good for muscles. So not surprisingly, once the organized sports dropped off in college, my physique followed quickly. Even with decent workouts 3-5 times/week, my diet was atrocious.

Out of college, the downward spiral just continued as even the recreational workouts trailed off. I ultimately topped off at 225 pounds, was disgusted with myself enough to lose 50 pounds using the South Beach Diet. But I had no plan on how to maintain without being on a set meal plan, and gradually saw my weight rise back up. So having made that trip 3 times in total now, I've maintained a sub-190 body weight for 2 years after developing a plan to stop the yo-yo, and relearning to actually enjoy the process. My muscle memory is obviously working in my favor, and combined with a recent surge in fitness education, I'm excited to embark on the next voyage in my fitness odyssey...

Inspired by the amazing cutting logs of 66jzmstr, Sovietaced, Ivanthegreat, ajw1982 & sarasayshi, I've decided to do my first official cut using leangains system. I've had moderate success with the system for a little while now, but I'm hoping this will keep me accountable and dedicated. Will be doing a 12 week cut, although I'm quite interested to see how far I can get by my birthday (6/2), which is only 9 weeks out. Would love to get lean enough that I can switch to a recomp instead, as it would be great to eat above maintenance 3 times a week strategically. But we'll get there later...

STARTING STATS

While I certainly want to take my physique to the next level, I'm actually at as low a weight as I've been able to maintain at any other point of my adult life save for my wedding day (where I crash dieted & rebounded like CRAZY on the honeymoon ;-)). But cutting down gradually to 170 or below makes me very excited to think about, so I'll set 170 as the first goal weight.

Weight: 183.6
Waist (at navel): 35.0
2" above navel: 35.25
2" below navel: 33.25
Chest: 42.25
Arms: 15.25
Thigh: 23
Calf: 15.75



NUTRITION

I'll maintain a feeding window of 2-10PM. My schedule dictates that I train early AM, but I'm far more likely to cheat/binge at night, and shifting my schedule for weekends gets messy. So I will supplement with BCAA on training days to get me to the feeding window. A nice off-shoot is that my walk to the train station & to work (~25 minutes) will take place during my fasted state & hopefully speed fat loss.

Since this is my first cut, I want to keep it as simple (read: sustainable) as possible. Using Lyle McDonald's generic guideline bodyweight x 14 formula, I'm estimating my maintenance at 2520. Then going with 10% below on training days & 35% below on rest days, and using round numbers to make it easier, I'll be cycling 2250 & 1600 calories respectively. This will result in roughly a 4500 calorie/week deficit, so I should be dropping 1-1.5 pounds per week. I'll hit at least 150g of protein on both days, go as high carb training days as possible (aiming for >250g), and stay borderline paleo on rest days. I will not attempt to match the beautiful food porn of Dave (66jzmstr), but will try to post pics when the spirit moves me. I'll be preparing my own meals as much as possible, and will do a lot of repeats - both for consistency and since eating the same ****e over and over never bothered me.

I will re-evaluate my calories if & when I get to 170 pounds, or if progress stalls.

I'll be logging calories using myfitnespal. If I don't update this log with my daily eats, I'll include the missed days with my next post.

TRAINING

I'll be training early morning 3 days/week, splitting up my days into "pushing", "pulling" & "legs". I may do some ab work or light cardio on my off days, but will not hold myself to that starting off - Actually leaning towards doing some yoga on off days to improve my flexibility & keep my lower back (which has a tendency to tighten up) limber. Will be doing RPT for almost all exercises, but will not start that way for squats. Although I had years of weight lifting experience when I was younger, I never learned how to properly squat until recently - thank you "Starting Strength" :-) So the ego needs to suck it up while I get the form down for 3 sets of 5, and I'm confident that I'll be able to progress to RPT for squats soon enough. I will also reserve the right to ditch Leg Press once I've got the Squat technique down well enough to really push my limits - right now I feel like I need to add in extra Leg Presses to tax the muscles. Sticking mostly with compound movements and will throw a single isolation movement in at the end of the workout to burn out and/or hit weak points. I'll be doing pulling first in the week, as my chest is naturally quicker to develop, so I'm hoping hitting back hard while I'm fresh will help me take it up. Training Legs on the weekend so I don't feel rushed and can rest adequately between sets. Workout presently looks as follows:

PULLING
Deadlifts
Weighted Chins
Pendlay Rows
Shrugs
DB curls

PUSHING
Bench Press
Overhead Press
Incline Bench
Weighted Dips
DB Side Laterals

LEGS
Squats
Leg Press
Standing Calf Raise
Seated Calf Raise

OBSTACLES/CONCERNS

Binges, & Babies, & Booze - Oh My!

My biggest concern, and likely the reason I have never achieved the physique I want previously, is binges. I have a hearty appetite, so often if I start to nibble on something I haven't planned, I'll fall off the cliff and gobble an insane amount of calories. So I'm going to have planned cheats to keep myself sane while sticking to the overall plan. Actually, cheat may not be the right word as I will be sticking to my guidelines calorically. I guess it's more a tighter version of IIFYM, so I'll be eating some chocolate, sweets, etc. I'll also need to be diligent in logging EVERYTHING I eat, resisting the temptation to omit things I know are bad so I don't have to acknowledge them in print. I also think this log will help with that. By no means will my journey be perfect, but I hope that will help inspire those reading who have similar issues.

My wife and I are expecting our first baby, so she will have cravings out of nowhere and want to go out to eat on weekends. I'm certainly not going to deprive her to stick to my diet, but I don't want to use that as an excuse to go off the rails when dining out either. So I'll need to stay focused on eating something that will fit my plan for that day. This is another reason I'm keeping a workout day on the weekend ;-) I'll also need to amp up the willpower, as there are more snack/junk foods laying around the house than usual.

I also like to drink - perhaps a little too much. While I'm definitely going to need to keep that under control, I also feel I can indulge within reason and keep on track. My question for the boozers is which should take precedence - calories or protein? In other words, if I plan on drinking later that night, is it better to meet my protein minimum at the risk of going slightly over my calorie goal? Or should I keep the caloric goal as the pinnacle even if I may hit only 140g of protein that day? Don't be overly concerned ;-) I'm not planning to plan my diet around drinking - just curious which way to shift priority. I think as I stay focused, it will only serve to illustrate how empty calories detract from the general plan, and keep me on track from both directions.

CLIFF NOTES

First cut following Leangains model; Train heavy 3X/week; 2100/1600 split; Get Cut Up!

P.S. - In B4 "tl;dnr"

Naregde
04-01-2012, 04:48 AM
Will follow your progress! Best of luck!

RichDestiNY22
04-01-2012, 07:24 AM
Saturday, 3/31/12: REST DAY

Hit the goals well today. Cutting & Pasting from myfitnesspal, so numbers represent Calories/Carbs/Fat/Protein

Lunch:
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6
Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5
495 12 34 35

Dinner:
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45
Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5
Carrots - Baby, raw, 6 large 32 7 0 1
Sunset - Campari Tomato, 2 tomatoes 25 5 0 1
Bolthouse Farms - Classic Ranch Yogurt Dressing, 30 g 45 3 3 1
498 16 22 55

RichDestiNY22
04-01-2012, 07:42 AM
Whoops, a little too quick on the trigger. Forgot about snacks and totals from yesterday...

SNACKS:
Trunutrition Sciences Trutein - Vanilla, 2 scoop (34g) 240 10 2 50 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Cuties - Clementines Oranges, 2 Clementine (168g) 80 17 1 1 Ico_delete
Kraft Polly-O - 2% Mozzarella String Cheese, 1 stick (28g) 90 0 5 8 Ico_delete
Johnnie Walker Black Label - Whiskey, 3 oz 210 0 0 0 Ico_delete

663 33 8 63

Totals 1,656 61 64 153

Overall pretty satisfied with these numbers. Will try to fine tune and get the protein & fat up for rest days moving forward, but definitely happy with day 1.

Squats today! Will post results later...

RichDestiNY22
04-01-2012, 07:43 AM
Will follow your progress! Best of luck!

Thanks! Back atcha! Hoping we can push each other to rippedness.

RichDestiNY22
04-01-2012, 02:21 PM
Happy with my workout today. Like I said, squats are an exercise I am more concerned with getting my form under control first, so the weights are modest. But my technique felt & looked solid. I had to suck up my pride as I had a guy next to me doing half squats with 365 ;-) I'm confident the strength gains will come quickly if I keep it under control.

Sunday, 4/1/12 Legs Workout:
Squat - Warm Up (40%) 95 x 6
Warm Up (60%) 135 x 5
Warm Up (80%) 185 x 6
205 x 5
205 x 5
185 x 5
Leg Press 360 x 10
360 x 10
270 x 14
Standing Calf Raises 260 x 10
260 x 10
240 x 10
Seated Calf Raises 110 x 10
90 x 14
90 x 14

Nice big bowl of pasta when I got home. Will log diet at the end of the day.

RichDestiNY22
04-02-2012, 07:26 AM
Sunday, 4/1/12

Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
Prego - Spaghetti Sauce - Roasted Garlic and Herb, 1/2 cup 90 13 3 2 Ico_delete
Add Food
Quick Tools
930 165 11 42
Dinner
Chipotle Burrito Bowl - Chicken, Black Beans, Fajiata Vegetables, Mild Salsa, Cheese, Lettuce, 1 burrito bowl 460 34 17 50 Ico_delete
Add Food
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460 34 17 50
Snacks
Brooklyn - Black Ops Beer, 24 fl oz 670 54 0 5 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trunutrition Sciences Trutein - Vanilla, 2 scoop (34g) 240 10 2 50 Ico_delete
Add Food
Quick Tools
953 70 2 59

Totals 2,343 269 30 151

Went a bit over on calories, but did decent considering the wifey's craving for chipotle. Bought the stronger beer figuring I'd save calories by drinking less of it, but was surprised to find out how calorie dense it actually was. Still pretty good overall and still in a good deficit through the weekend, which is always a challenge.

RichDestiNY22
04-02-2012, 12:45 PM
Feeling a nice soreness in the legs today. Got my cowboy walk down and the icy hot on my back I'm sure is making me a pleasure to be around for people suffering through allergy season. Got my diet pretty nailed down in my plan for today, so will post at end of day.

RichDestiNY22
04-02-2012, 06:20 PM
Monday, 4/2/12 REST DAY:

Lunch Calories Carbs Fat Protein
Generic - Pork Shoulder Lean and Fat, Roasted, 6 oz 392 0 23 43 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Sunset - Campari Tomato, 2 tomatoes 25 5 0 1 Ico_delete
Wishbone Creamy Italian Salad Dressing - Salad Dressing, 2 Tbsp 110 4 10 1 Ico_delete
Add Food
Quick Tools
652 17 40 53
Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45 Ico_delete
Homemade Eggs - Large Scrambled Egg , 2 Egg 140 2 9 12 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 2 slice 160 0 14 10 Ico_delete
Oscar Mayer - Bacon Low Sodium, 4 slices 140 0 12 8 Ico_delete
Add Food
Quick Tools
773 10 47 75
Snacks
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Trunutrition Sciences Trutein - Vanilla, 1 scoop (34g) 120 5 1 25 Ico_delete
Add Food
Quick Tools
141 8 1 27

Totals 1,566 35 88 155

Planned on having more eggs, but realized when I got home that I only had two left. Still hit all goals pretty damn squarely. Feeling great and amped to pull some heavy weights tomorrow!

RichDestiNY22
04-02-2012, 06:48 PM
Snapped a quick shot of my protein/fat bomb dinner...

Would love some advice on how to embed the image. FAQ steps don't quite seem to be working.

RichDestiNY22
04-03-2012, 07:45 AM
Tuesday, 4/3/12 PULLING DAY

DEADLIFTS (warm up)
105 x 6
135 x 5
185 x 4
(Working Sets)
245 x 6 (was aiming for 5 reps, so happy with this - upping to 265 next week)
225 x 8
185 x 10
WEIGHTED CHINS
BW + 35 x 5 (felt great)
BW + 25 x 7 (felt good)
BW x 8 (felt burntout)
PENDLAY ROWS
185 x 5 - these were tough, so dropped down significantly to ensure proper form
155 x 8
135 x 11
SHRUGS (Hammer Strength Machine)
380 x 6
320 x 8
270 x 10
DB Curls
40 x 6
35 x 8
25 x 10 (x2) - to burn out

Very pleased with today's workout. Tired out after the second set of chins, but still managed a decent effort through the rest of the workout. My legs were still sore as fuark today and I was concerned about getting through the deadlifts, but Icy Hot & warmup sets did the trick. Looking forward to carbing up today and continuing to move up in weights, and down in weight (see what I did there?)

jamull2852
04-03-2012, 11:40 AM
ill be watching your process also so dont stop undating lol

Im on week two of IF also so far so good. Down 4lbs first week, more than I wanted but Im going to make adjustmeants next weight in if need be.

RichDestiNY22
04-03-2012, 11:46 AM
ill be watching your process also so dont stop undating lol

Im on week two of IF also so far so good. Down 4lbs first week, more than I wanted but Im going to make adjustmeants next weight in if need be.

Thanks man. I'll follow your progress as well. 4 lbs week 1 is awesome! I'm expecting higher than normal loss this week as well, cause leading up to this I was pretty debaucherous. We'll see...

RichDestiNY22
04-04-2012, 09:47 AM
Tuesday, 4/3/12:
WORKOUT DAY

Lunch Calories Carbs Fat Protein
Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
Prego - Spaghetti Sauce - Roasted Garlic and Herb, 1/2 cup 90 13 3 2 Ico_delete
Add Food
Quick Tools
930 165 11 42
Dinner
Hormel - Chili - Turkey With Beans - 98% Fat Free, 2 cup (247g) 420 56 6 34 Ico_delete
Boar's Head - Ever Roast Chicken Breast, 8 oz 200 4 2 52 Ico_delete
Add Food
Quick Tools
620 60 8 86
Snacks
Amstel Light - 2012 - Beer, 96 oz. 880 46 0 8 Ico_delete
Add Food
Quick Tools
880 46 0 8

Totals 2,430 271 19 136

Had a work party tonight so couldn't stay away from the open bar completely, but I did pass on the assortment of fried foods as I knew I was over my calorie goal. Went over on calories and under on protein, which I'm a bit disappointed with, but only a 200 calorie surplus on a special occasion day is actually a small victory for me as I have the tendency to go off the rails when given a little wiggle room. I'll deduct the calories over Thursday, and shoot for 2050. Should be easy to hit my protein goal sans booze.

Overall still a nice deficit on week 1 and feeling better day by day.

FBI93
04-05-2012, 03:59 AM
hey, good to see another leangainer. hope it works really well for you

as for your question in your first post about alcohol, I suggest you read this w ww.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html (sorry can't post links in full yet :s ) in particular the section "How to lose fat or prevent fat gain when drinking"

I hope it helps and feel free to ask if you have any other questions about the leangains protocol

RichDestiNY22
04-05-2012, 05:17 AM
Wednesday, 4/4/12
REST DAY

Lunch Calories Carbs Fat Protein
Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
Add Food
Quick Tools
664 9 27 75
Dinner
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
Add Food
Quick Tools
738 10 39 82
Snacks
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Beachbody - Chocolate Shakeology, 1 packet (48g) 150 17 1 18 Ico_delete
Cadbury (Canada) - Mini Caramel Egg, 1 Pieces (36g) 43 6 2 1 Ico_delete
Add Food
Quick Tools
214 26 3 21

Totals 1,616 45 69 178

Nailed the goals down today!

RichDestiNY22
04-05-2012, 08:07 AM
hey, good to see another leangainer. hope it works really well for you

as for your question in your first post about alcohol, I suggest you read this w ww.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html (sorry can't post links in full yet :s ) in particular the section "How to lose fat or prevent fat gain when drinking"

I hope it helps and feel free to ask if you have any other questions about the leangains protocol

Thanks for the support, dude. Great article you cited there. I had actually read that and the info is great, but that specific plan is a strategy for a single night of binge drinking per week. I'm still unsure which way to lean if it's multiple times per week in a moderate approach. So I'm just sticking with the calories above all else approach and seeing how it goes. As I mentioned in OP, I'm actually hoping it will cut down on my drinking frequency as well, since I'll quickly see (actually already have) how much more I can eat and still be on target when I pass on the drinking.

Reps for the help!

RichDestiNY22
04-05-2012, 08:25 AM
Thursday, 4/5/12
PUSHING DAY

Bench Press (Warm Up)
115 x 6
135 x 5
185 x 4
(FIRST WORKING SET)
235 x 4
205 x 7
185 x 9

BARBELL SHOULDER PRESS
115 x 7 (135 next time)
95 x 8
85 x 10

INCLINE BENCH
175 x 5
155 x 6
135 x 8

SIDE LATERALS
30 x 8
25 x 10
20 x 12

WEIGHTED DIPS (these weights are probably a few pounds inflated since I was estimating BW as 185. Still quite happy with strength on Dips)
230 x 8
210 x 9
185 x 13

Overall good work and good room to improve. As I mentioned, quite pleased with my dip performance as I did them last and was pretty drained. Incline & Shoulders need some shoring up, so hopefully those lifts continue to improve. Looking forward to feasting at 2!

RichDestiNY22
04-05-2012, 08:53 AM
Wednesday, 4/4/12
REST DAY

Lunch Calories Carbs Fat Protein
Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
Add Food
Quick Tools
664 9 27 75
Dinner
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
Add Food
Quick Tools
738 10 39 82
Snacks
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Beachbody - Chocolate Shakeology, 1 packet (48g) 150 17 1 18 Ico_delete
Cadbury (Canada) - Mini Caramel Egg, 1 Pieces (36g) 43 6 2 1 Ico_delete
Add Food
Quick Tools
214 26 3 21

Totals 1,616 45 69 178

Nailed the goals down today!

Snapped a pic of last night's din din...

http://forum.bodybuilding.com/attachment.php?attachmentid=4313443&d=1333641143

(Thanks to Sovietaced for the embedding help)

RichDestiNY22
04-05-2012, 08:58 AM
Snapped a pic of last night's din din...

Seriously though, if anybody can help with embedding photos, I will rep the hell outta ya! I see no "attachment icon" let alone an arrow next to it.

jamull2852
04-05-2012, 02:10 PM
link of the page image is on



without spaces i think

gerryh777
04-05-2012, 07:18 PM
Following. I am starting leangains tomorrow. Curious to see your progress. Are you getting hungry in the morning?

RichDestiNY22
04-06-2012, 05:50 AM
Following. I am starting leangains tomorrow. Curious to see your progress. Are you getting hungry in the morning?

Thanks!

I've actually been on IF for a while, just dialing in the calories now. So I'm used to it. Honestly though, the hunger isn't too unbearable at first, and you adapt pretty quickly. I used to eat from 8am to 4pm in order to eat a big PWO meal, but the nights were really tough at times.

Coffee & water go a long way towards staving off hunger early in the day. Good luck!

RichDestiNY22
04-06-2012, 07:10 AM
Thursday, 4/5/12:
PRESSING DAY

Lunch Calories Carbs Fat Protein
Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Add Food
Quick Tools
910 165 10 42
Dinner
Boar's Head - Ever Roast Chicken Breast, 8 oz 200 4 2 52 Ico_delete
Rice - Brown, long-grain, cooked, 1 cup 216 45 2 5 Ico_delete
New York Style - Bagel-Sesame, 0.5 bagel 130 25 2 5 Ico_delete
Hormel - Chili No Beans, 2 cup 440 0 18 32 Ico_delete
Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
Add Food
Quick Tools
1,146 83 31 109
Snacks
Add Food
Quick Tools


Totals 2,056 248 41 151

Hit my macros pretty dead on. Stayed 200 below normal workout day because of Tuesday's excess, but really felt quite full with all the carbs.

TinyMuscolo
04-06-2012, 07:36 AM
good to see someone walking the same road as myself, so we can be motivational to each other!
Keep on cuttin' ;)

RichDestiNY22
04-06-2012, 08:13 AM
good to see someone walking the same road as myself, so we can be motivational to each other!
Keep on cuttin' ;)

Thanks man. Been following yours as well - looking lean bro!

RichDestiNY22
04-06-2012, 05:07 PM
Friday, 4/6/12:
REST DAY

Did an extended fast today and actually made it past the 24 hour mark. Were a few factors that led to this but the extension wasn''t too bad. Then I stuffed my face when I got home with this super omelette & double burger action!

http://forum.bodybuilding.com/attachment.php?attachmentid=4319631&stc=1&d=1333757191

RichDestiNY22
04-06-2012, 05:09 PM
...pretty stuffed after that. feelsgoodman.jpg

Here's the breakdown for today including some scotch I plan on imbibing upon later:

Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Homemade Eggs - Large Scrambled Egg , 6 Egg 420 6 27 36 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 3 slice 240 0 21 15 Ico_delete
Add Food
Quick Tools
1,400 14 82 146
Snacks
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 3 oz 207 0 0 0 Ico_delete
Add Food
Quick Tools
207 0 0 0

Totals 1,607 14 82 146

Week 1 weigh in tomorrow.

RichDestiNY22
04-07-2012, 04:19 AM
WEEKLY WEIGH IN

4/7/12: 181.2 (-2.4)

Waist (at navel): 34.0 (-1.0)
2" above navel: 33.0 (-2.25?)
2" below navel: 33.0 (-.25)
Chest: 42.0 (-.25)
Arms: 15.25 (same)
Thigh: 22.87 (-.13)
Calf: 15.5 (-.25)

Very above average losses for week 1, some of which I expected since I had been binging quite a bit in the 2 weeks leading up to the cut. The shocking loss 2” above the navel leads me to believe that there was some discrepancy in my measuring. But overall, significant reductions everywhere but the arms, which is pretty damn nice!

By my calculations I hit a 4265 calorie deficit this week, so the weight loss is quite high – meaning either I had a lot of water/food weight coming off quickly, I underestimated my maintenance, or a combination of the two.

Tomorrow is Easter Sunday, so I am planning on giving myself a virtual “free” day, although I will try to log everything I eat to try and have an accurate account. Haven’t decided if I want to Squat today or tomorrow, though I’m leaning towards tomorrow and staying low cal today to try and balance out the equation.

RichDestiNY22
04-08-2012, 07:24 AM
Saturday, 4/7/12
REST DAY

Lunch Calories Carbs Fat Protein
Applebee's - Jalapeo Lime Shrimp, 1 order 300 43 6 22 Ico_delete
Generic - Bacon , 2 slice 84 0 6 6 Ico_delete
Chicken - Grilled Breast Strips, 3 oz 90 0 3 20 Ico_delete
Kraft - Mexican Style Four Cheese - Shredded , 1/4 cup 100 1 8 6 Ico_delete
Add Food
Quick Tools
574 44 23 54
Dinner
Aidells - Chicken Meatballs Terriyaki Pineapple, 3 meatballs 130 5 8 9 Ico_delete
Add Food
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130 5 8 9
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 6 oz 414 0 0 0 Ico_delete
Add Food
Quick Tools
697 12 2 52

Totals 1,401 61 33 115

Numbers are very low for today. Not entirely intentional, but will probably help with the free day for Easter.

RichDestiNY22
04-08-2012, 07:31 AM
Sunday, 4/8/12
LEG DAY

SQUATS
135 x 6
185 x 6
205 x 5
205 x 5

LEG PRESS
450x5
360x6
360x10

MACHINE CALF RAISE
260x12
260x12
240x12

SEATED CALF RAISE
120x10
110x11
90x14

Squat racks were packed so I had to do them later in the workout since I had a time crunch for Easter. This is why leg press numbers are high, and I like to believe why I couldn't hit 3 sets of 5 at 205 on squats. That remains the goal for next week. Considering low calories and protein from yesterday, not a complete disaster, but definitely a bit underwhelming.

Drastiic
04-08-2012, 10:48 AM
I'll be following your journal as well. IF has me somewhat intrigued. I'm similar age/height and have a weakness for alcohol.

TinyMuscolo
04-08-2012, 11:02 AM
Still wondering how you managed macros for Easter's gluttony :) How bad was it?

RichDestiNY22
04-09-2012, 06:23 AM
So Easter was the disaster I expected it to be. Will post my full estimates shortly, but on the bright side at least it was squat day. Not too much soreness today - is this normal for eating above maintenance recovery, or perhaps I'm just adapting to the workload?

Anyway, I'll fast until dinner unless I'm absolutely dying at work. Goal is still to drop a pound this week and hit an even 180.

RichDestiNY22
04-09-2012, 09:14 AM
Sunday, 4/8/12:
BINGE DAY

As painful as it is for me to throw this up here, I'm staying committed to full disclosure and accountability. So below are my estimates for Easter's trainwreck. I'm actually thinking these estimates are probably on the low end, as I'm sure I left out a thing here or there. But the numbers are probably not completely off. Decent hole to dig out of this week, but not insurmountable by any means.

Lunch Calories Carbs Fat Protein
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 4.5 oz (1 serving) 319 0 17 39 Ico_delete
Loop Pizza Grill - Pizza Rustica, 2 slice 548 37 29 35 Ico_delete
Add Food
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867 37 46 74
Dinner
Pork - Fresh, loin, whole, cooked, roasted, 9 oz 632 0 37 69 Ico_delete
Homemade - Oven Roasted Potatoes With Southern Fried Seasoning, 14 oz. 240 46 1 8 Ico_delete
Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5 0 3 Ico_delete
Generic - Restaurant Hollandaise Sauce, 1/4 cup 274 1 29 3 Ico_delete
Add Food
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1,160 52 67 83
Snacks
Nabisco - Ritz Crackers--Original, 5 crackers (16g) 80 10 5 1 Ico_delete
Homemade - Spinach Dip, 6 Tbsp 360 6 36 4 Ico_delete
Generic - Mini Cannoli, 1 piece 142 14 7 0 Ico_delete
Oreo Dirt Cake - Oreos and Pudding, 2 cup 600 0 28 0 Ico_delete
Milk - Nonfat (fat free or skim), 3 cup 257 36 1 25 Ico_delete
Dove - Silky Smooth Dark Chocolate Eggs, 6 eggs 220 26 14 2 Ico_delete
Blue Moon - Belgian White - Beer 355ml, 36 oz 513 41 0 8 Ico_delete
Add Food
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2,172 133 91 40

Totals 4,199 222 204 197

Thewix
04-09-2012, 10:37 AM
So Easter was the disaster I expected it to be. Will post my full estimates shortly, but on the bright side at least it was squat day. Not too much soreness today - is this normal for eating above maintenance recovery, or perhaps I'm just adapting to the workload?

Anyway, I'll fast until dinner unless I'm absolutely dying at work. Goal is still to drop a pound this week and hit an even 180.

Excess calories doesn't help me with DOMS, I still ache like FU*k after squats if I haven't done them for a while, I think you're just getting used to the exercises, well done.

RichDestiNY22
04-09-2012, 11:16 AM
Excess calories doesn't help me with DOMS, I still ache like FU*k after squats if I haven't done them for a while, I think you're just getting used to the exercises, well done.

Thanks man. Good motivation to push it harder next week. Looking forward to hitting up deadlifts tomorrow with minimal leg soreness.

RichDestiNY22
04-10-2012, 04:05 PM
Horrible day at work, so I've got some makeup posts to do...

Yesterday's calories - very low as a makeup for the binge Sunday.

Lunch Calories Carbs Fat Protein
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
Add Food
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75 16 1 3
Dinner
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Add Food
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715 0 34 96
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
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283 12 2 52

Totals 1,073 28 37 151

RichDestiNY22
04-10-2012, 04:10 PM
4/10/12
PULLING DAY:

DEADLIFTS
105 x 6
135 x 5
185 x 4
265x5
225x8
205x9

WEIGHTED CHINS
BW + 50 x 5
BW + 25 x 7
BW x 10

PENDLAY ROWS
185x5
155 x 8
135 x 10

MACHINE SHRUGS
360x7
320x9
270x12

DB CURLS
40x7
35x8
30x9

scoveg13
04-10-2012, 04:54 PM
Horrible day at work, so I've got some makeup posts to do...

Yesterday's calories - very low as a makeup for the binge Sunday.

Lunch Calories Carbs Fat Protein
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
Add Food
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75 16 1 3
Dinner
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Add Food
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715 0 34 96
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
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283 12 2 52

Totals 1,073 28 37 151

Only ~1000 calories? That's crazy! You must have been starving no?

LiftToWin
04-10-2012, 05:57 PM
I can do 1000 calorie days and do on occasion, but I can be satisfied around the 1500 range.

Good luck with your fitness goals!

RichDestiNY22
04-11-2012, 10:37 AM
Only ~1000 calories? That's crazy! You must have been starving no?

It wasn't a great feeling and not something I'd recommend regularly. However, like I said I was swamped at work, so didn't really have much hunger concern during the day, and pretty much ate all of these calories in one sitting, which I think helps satiety. I was pleasantly surprised that strength didn't drop off the next morning :-)

RichDestiNY22
04-11-2012, 10:39 AM
Yesterdays Diet Info:

Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Spaghetti - Barilla Plus Thin Spaghetti, 6 oz. 630 114 6 30 Ico_delete
Add Food
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700 127 8 32
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
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693 97 6 72
Snacks
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Cuties - Clementines Oranges, 1 Clementine (168g) 40 9 0 1 Ico_delete
Fruit - Kiwi, 1 kiwi (2" dia) 69g 42 10 0 1 Ico_delete
Add Food
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408 37 2 58

Totals 1,801 261 16 162

Again, lower than normal for a lifting day but didn't feel too hungry overall.

scoveg13
04-11-2012, 01:30 PM
Good stuff man, 1800cals is much more reasonable than 1000cals. How many lb's have you dropped since you've started?

RichDestiNY22
04-11-2012, 03:42 PM
Good stuff man, 1800cals is much more reasonable than 1000cals. How many lb's have you dropped since you've started?

I weigh in on Saturdays to avoid obsessing too much. Was down 2.4 lbs after week 1 - probably much water weight like yourself. Hoping to hit at least 1 pound this week in spite of the binge day, hence the eating under my set out goals.

RichDestiNY22
04-11-2012, 06:57 PM
Today's Diet Info:

Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 6 oz (1 serving) 425 0 22 52 Ico_delete
Add Food
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1,050 22 63 93
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Add Food
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326 18 2 56

Totals 1,376 40 65 149

Another brutal day at work meant no time for lunch and a 25 hour fast before consuming everything here at dinner. Not exactly planned, but came in pretty close to goals on the day.

RichDestiNY22
04-12-2012, 05:31 AM
Thursday, 4/12/12
PUSHING DAY

BENCH PRESS
115 x 6
135 x 5
185 x 4
235 x 5
205x8
185x9

BB PRESS
135 x 4
115x5
95x8

INCLINE BENCH
175 x 4
155x7
135x9

DIPS
BW+50x7
BW+25x12
BWx16

DB Side Laterals
35 x 6
30x9
25x12

Very happy with today's stats. That Barbell overhead press is a real ego destroyer though!

RichDestiNY22
04-13-2012, 06:11 AM
Will throw my full menu for yesterday up if I get a chance today. Calories were 2024; protein was a bit low cause I had planned a fluff when I got home, but didn't get home until my eating window was closed. I had to crack a few beers in honor of the Rangers' game 1 win :-)

proteinsingh
04-14-2012, 03:32 AM
Nice work bro. Looks like you're making good progress :)

RichDestiNY22
04-14-2012, 06:29 AM
Yesterday's Calories:

Lunch Calories Carbs Fat Protein
Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
Add Food
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664 9 27 75
Dinner
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
Add Food
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638 0 34 78
Snacks
Bombay Sapphire - Gin, 3 oz 237 0 0 0 Ico_delete
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 1 oz 69 0 0 0 Ico_delete
Add Food
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306 0 0 0

Totals 1,608 9 61 153

Ate well and saved some cals for booze since I went to Daniel Tosh at Radio City last night. Funny stuff, guys.

RichDestiNY22
04-14-2012, 06:32 AM
4/14/12
WEIGH IN DAY:

4/14/12: 179.6 (-1.6)

Waist (at navel): 34.0 (same)
2" above navel: 33.0 (same)
2" below navel: 33.0 (-.25)
Chest: 42.25 (+.25)
Arms: 15.25 (same)
Thigh: 22.9 (+.03)
Calf: 15.5 (same)

In spite of the Binge day last Sunday, I still managed to lose some substantial weight. My protein was a bit low some days, so I'm slightly concerned with muscle loss, but measurements and strength levels don't indicate any.

Probably give myself a slight refeed (maybe at maintenance) after squats today, but will then stay on target for the rest of the week.

RichDestiNY22
04-14-2012, 02:31 PM
SATURDAY, 4/14/12
LEG DAY

SQUATS
95 x 6
135 x 5
185 x 6
225x5
205x8
185x10

LEG PRESS
500x5
450x7
360x11

CALF MACHINE RAISES
280x10
260x12
220x15

SEATED CALF RAISE
130x10
110x12
90x15

Finally progressed to RPT for squats today. Form wasn't perfect but felt pretty good. Strength levels continue to rise on all leg exercises. Feeling good about my progress for the first two weeks.

scoveg13
04-14-2012, 03:06 PM
Nice weight loss man, 1.6lbs is significant especially after binging on Easter. LeanGains is legit

aussieboi901
04-15-2012, 02:58 AM
hey man great work, i have been doin leangains for a while now, fell off the wagon with it over xmas and easter but am starting back on it tomoz, how u findin ur composition in the first cupl weeks? i was astounded at the drops i made in BF and the muscle gain in my first 6 weeks, as my bf% got lower i noticed it got harder though, i think i had to much of a defecit, and not cycling properly, will def keep checkin in, i went from really high BF to moderate now through leangains and its awesum, eatin huge and not gainin fat :P keep up the good work

RichDestiNY22
04-15-2012, 06:42 AM
hey man great work, i have been doin leangains for a while now, fell off the wagon with it over xmas and easter but am starting back on it tomoz, how u findin ur composition in the first cupl weeks? i was astounded at the drops i made in BF and the muscle gain in my first 6 weeks, as my bf% got lower i noticed it got harder though, i think i had to much of a defecit, and not cycling properly, will def keep checkin in, i went from really high BF to moderate now through leangains and its awesum, eatin huge and not gainin fat :P keep up the good work

Thanks for the support. Two weeks into the official cut, but I was also using IF with less strict adherence before. So probably not the huge drops that I would have starting up initially, but still pretty significant. Will post monthly pics in 2 weeks, so I'll be able to better determine composition changes. Biggest advantage I can see so far is my bodyweight is going down but all my lifts are increasing - which logic dictates will lead to fat loss with muscle gain.

RichDestiNY22
04-15-2012, 06:52 AM
Yesterday's Diet:

Lunch Calories Carbs Fat Protein
Cheesecake Factory - Weight Management Grilled Chicken, 1 Entree 590 28 13 86 Ico_delete
Cheesecake Factory - Avocado Egg Rolls, 0.33 egg rolls 317 34 21 6 Ico_delete
Cheesecake Factory - Brown Bread, 6 slices (1 serving) 264 57 3 6 Ico_delete
Add Food
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1,171 119 37 98
Dinner
Add Food
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Snacks
Sour Patch Soft & Chewy Candy - Peach, 1 Bag (56g) 200 51 0 0 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Popchips - Original Potato - All Natural - Popped Chip Snack, 23 chips 100 15 3 1 Ico_delete
Dove - Silky Smooth Dark Chocolate Eggs, 3 eggs 110 13 7 1 Ico_delete
Miller - Miller Lite Bottle , 120 oz 960 30 0 9 Ico_delete
Add Food
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1,696 127 12 67

Totals 2,867 246 49 165

Calories went higher than planned, as the Rangers game drove me to drink (and scream profanities which brought about many tilty head looks from my dog). But protein & carbs were fine, and I had planned about 2500 anyway. Will shave 100 calories off of the next few days and should be right on track for 178 next week.

RichDestiNY22
04-16-2012, 03:47 AM
Sunday, 4/15/12
REST DAY:

Lunch Calories Carbs Fat Protein
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Generic - Kraft Cheese - American Slices, 1 slice 70 2 5 4 Ico_delete
Sundried Tomato Wrap - Wrap, 1 Tortilla 170 13 3 7 Ico_delete
Add Food
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550 27 26 35
Dinner
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Generic - Sirloin Steak 170 g (6 oz), 340 g 400 0 24 46 Ico_delete
Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5 0 3 Ico_delete
Benihana - Salad W/ Ginger Dressing, 1 salad 90 12 0 2 Ico_delete
Add Food
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864 17 32 117
Snacks
Pepperidge Farm - Milano Melts, 1 cookies 70 9 4 1 Ico_delete
Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 1 oz 69 0 0 0 Ico_delete
Add Food
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139 9 4 1

Totals 1,553 53 62 153

RichDestiNY22
04-16-2012, 07:22 PM
Monday, 4/16/12
REST DAY

Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Add Food
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503 3 21 68
Dinner
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 2 slice 160 0 14 10 Ico_delete
Add Food
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878 12 53 85
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
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163 9 1 28

Totals 1,544 24 75 181

Pretty dead on today. Was a bit hungry at work, but nothing terrible. Really loving this Egg & Burger combo on my rest days - a solid protein/fat bomb to look forward to at the end of the day. ON Cassein is pretty solid, but I'll definitely be going back to Trutein when this tub runs out - I get much better fluff effect and I'm very intrigued to sample the Cinnabun flavor!

This log is keeping me on track and also pointing out holes in my approach that I previously might have overlooked. By including alcohol in my calories for the day, I'm learning to keep the boozing down so I can eat more, or strategize ahead of time and keep calories down so I can enjoy some late night drinks. Watched the whole Rangers game tonight stone sober. Lucky for me, King Henrik complied and gave my boys a big W! Cheers, Hank!

RichDestiNY22
04-17-2012, 08:49 AM
DEADLIFT DAY

Deadlifts
105x6
135x5
185x4
275x4 -- PR
225x7
205x11

Weighted Chins
BW+55x5 -- PR
BW+25x7
BWx9

Pendlay Rows
185x6
155x9
135x12

Machine Shrugs
380x4
320x8
270x11

DB Curls
45x5
35x8
25x11

PRs in the two biggies! I technically hit PRs in Pendlay Rows & Machine Shrugs as well, but I've only been doing those a few weeks, so I'm expecting to top my previous number almost every time. Feeling great and ready to carb it up today!

RichDestiNY22
04-18-2012, 05:36 AM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 3 oz 120 0 3 22 Ico_delete
Add Food
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820 127 11 54
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
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693 97 6 72
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Fiber One Bar - Oats & Chocolate, 1 bar (40 g) 140 29 4 2 Ico_delete
Add Food
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466 47 6 58

Totals 1,979 271 23 184

Calories a bit low but I hit my protein & carb goals and wasn't that hungry later in the night. On a good pace for a decent weekly calorie deficit.

scoveg13
04-18-2012, 09:59 AM
I see you set some PR's yourself! LeanGains is one helluva drug. Mirin' your weighted pullups, that's pretty crazy!

RichDestiNY22
04-18-2012, 01:08 PM
I see you set some PR's yourself! LeanGains is one helluva drug. Mirin' your weighted pullups, that's pretty crazy!

Thanks man. Yes, I was very pleasantly surprised by the weight I could handle for low reps on weighted chins - especially since my chin up endurance has never been great. Back development in general for me has always lagged behind chest, which is why I train it first in the week. It's also a nice ego boost since guys our size are never gonna be the biggest guys in the gym, but let's see those 250+ pounders strap up 50 extra lbs and see how strong they are ;-)

Expecting my deadlift to continue to climb. I've never incorporated it into my workout in the past, so I feel like that will keep getting better. Thanks again!

nyjets7560
04-18-2012, 05:32 PM
A bit late BUT goodluck man! just started a mix of eat stop eat and leangains on Monday eating maintenance 2700cals 4x a week on weight days following 16 hour fast 8 hour feed and then 1000cals 3x a week on off days fasting for 24 hours till my feed.. Hoping for some good results!!

aussieboi901
04-19-2012, 02:41 AM
Hey man, nice work on the chins, i am havin trouble gettin my chins to even get to to 3*5, any suggestions you can offer, what helps u get ur chins higher, these have gotta be the works exercise for progressing for me
any help appreciated

RichDestiNY22
04-19-2012, 07:26 AM
Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
Add Food
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578 19 22 71
Dinner
Generic - Sirloin Steak 170 g (6 oz), 340 g 400 0 24 46 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 6 oz 240 0 5 44 Ico_delete
Add Food
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640 0 29 90
Snacks
Seagram's - Gin and Diet Tonic, 120 oz. Glass 384 0 0 0 Ico_delete
Add Food
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384 0 0 0

Totals 1,602 19 51 161

Calories & Protein were good. Fat was a bit low.

RichDestiNY22
04-19-2012, 07:28 AM
A bit late BUT goodluck man! just started a mix of eat stop eat and leangains on Monday eating maintenance 2700cals 4x a week on weight days following 16 hour fast 8 hour feed and then 1000cals 3x a week on off days fasting for 24 hours till my feed.. Hoping for some good results!!

Thanks, man. Good luck to you as well! Those 1000 cal days may be harsh but the refeeds are gonna feel great!

RichDestiNY22
04-19-2012, 07:32 AM
Hey man, nice work on the chins, i am havin trouble gettin my chins to even get to to 3*5, any suggestions you can offer, what helps u get ur chins higher, these have gotta be the works exercise for progressing for me
any help appreciated

Took a long time for me also. The hardest thing for me to improve initially was endurance. I used to rest mid set then bang out whatever I could to get to higher reps. So for example if you normally cap out at 5 - get those 5; drop off the bar for a few seconds then jump back up and try to get another. Repeat as many times as you can, then do a full rest period in between. It's cheating in a way, but you end up getting more reps than you could through straight sets, which leads to better strength and endurance. Also, any back/bicep movement that you can handle heavy weights with will ultimately help on chins. Good luck!

aussieboi901
04-19-2012, 12:59 PM
Took a long time for me also. The hardest thing for me to improve initially was endurance. I used to rest mid set then bang out whatever I could to get to higher reps. So for example if you normally cap out at 5 - get those 5; drop off the bar for a few seconds then jump back up and try to get another. Repeat as many times as you can, then do a full rest period in between. It's cheating in a way, but you end up getting more reps than you could through straight sets, which leads to better strength and endurance. Also, any back/bicep movement that you can handle heavy weights with will ultimately help on chins. Good luck!
Thanx man will have to try that i am also doin lat pull downs one day, barbell bent over rows another and one arm dumbell rows on a third workout, hopefully tis helps then thanx man

RichDestiNY22
04-19-2012, 01:00 PM
Didn't get to sleep last night until very late, so I skipped this morning's workout to get some extra rest and will do my Bench Press day tomorrow morning instead. Back to back high cal days should be nice Fri-Sat. Especially if I see some nice numbers on Saturday morning :-)

TinyMuscolo
04-19-2012, 01:03 PM
Those are the moments when YOU NEED a home gym :) You just wake up, go for 3 sets of BP and then ready to go anywhere! :)

RichDestiNY22
04-20-2012, 08:05 AM
Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Market - Natural Rotisserie Chicken Wings, 3 wings 270 0 18 26 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Add Food
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813 12 39 95
Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5 Ico_delete
Homemade Eggs - Large Scrambled Egg , 6 Egg 420 6 27 36 Ico_delete
Quaker - Instant Oatmeal , 1 packet (28g) 100 19 2 4 Ico_delete
Add Food
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630 33 36 45
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
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163 9 1 28

Totals 1,606 54 76 168

Hit the goals right on!

RichDestiNY22
04-20-2012, 08:28 AM
BENCH PRESS
115 x 6
135 x 5
185 x 4
225x6
205x8
185x10

OVERHEAD PRESS
135x5
115x8
95x9

INCLINE PRESS
175x5
155x7
135x10

WEIGHTED DIPS
BW+60x6 -- PR
BW+35x8
BW+10x11

DB SIDE LATERALS
35x6
30x9
25x12

Crushed in on the Dips again! Having just read the Rippedbody FAQs update, I dropped down weight on Bench to work in the 6-8 rep range for my top set. Anybody worked with both 4-6 and 6-8 for top sets on Bench notice an appreciable difference? The one thing I did notice was being more confident going for the final rep and not fearing getting stuck with the bar on top of my chest. Got some more reps on each of my sets with Overhead & Incline, though I definitely wasn't in the strictest form on the last 1-2 so not sure how much they've really improved. Will try to maintain form moving forward so that I can know for sure whether or not I'm improving.

Carbing it up today and hoping for a solid week 3 weigh in tomorrow morning. Will post an update then.

RichDestiNY22
04-21-2012, 05:40 AM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Add Food
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700 127 8 32
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2.25 bagel 540 104 5 20 Ico_delete
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 3 oz (1 serving) 213 0 11 26 Ico_delete
Add Food
Quick Tools
966 109 18 100
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Cadbury - Mini Caramel Egg (1 Egg), 1 serving 55 7 3 1 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Add Food
Quick Tools
376 16 4 29

Totals 2,042 252 30 161

RichDestiNY22
04-21-2012, 05:57 AM
4/21/12: 178.0 (-1.6)

Waist (at navel): 33.5 (-.5)
2" above navel: 32.5 (-.5)
2" below navel: 33.0 (-.25)
Chest: 42.0 (-.25)
Arms: 15.1 (-.15)
Thigh: 22.9 (same)
Calf: 15.5 (same)

Another solid loss of 1.6 pounds. Very happy with this progress. Estimated calorie deficit for the week was 4447, so 1.6 pounds seems reasonable. Setting 170 as the goal weight for my birthday (6/2). Looking forward to 1 month progress pics next week.

TinyMuscolo
04-21-2012, 06:26 AM
What about pics update? Numbers look pretty good, so i'm curious!

RichDestiNY22
04-21-2012, 10:42 AM
What about pics update? Numbers look pretty good, so i'm curious!

Doing monthly pics next weekend. Will get them up on Saturday.

RichDestiNY22
04-21-2012, 10:49 AM
SQUATS
95 x 6
135 x 5
185 x 4
205x8
185x10
165x12

LEG PRESS
500x7 - PR
450x9
360x12

CALF MACHINE RAISES
300x11 - PR
280x12
260x13

SEATED CALF RAISES
130x9
110x11
95x14

Same as bench, I followed the 6-8 rep range on my heaviest set of squats. I actually think this is ideal for me, as I still have concerns about my form coming apart in an effort to pack extra weight on the bar. Still get to bump up the poundage next week since I hit 8 reps at 205. So I've officially crossed over to RPT for Squats - one of my early goals. Leg Press felt very strong also. Again, legs have never been a strength of mine, but a PR is a PR, right? Calf strength continues to feel solid as well, all while body weight is dropping. Pumped for progress photos next weekend!

aussieboi901
04-21-2012, 08:37 PM
SQUATS
95 x 6
135 x 5
185 x 4
205x8
185x10
165x12

LEG PRESS
500x7 - PR
450x9
360x12

CALF MACHINE RAISES
300x11 - PR
280x12
260x13

SEATED CALF RAISES
130x9
110x11
95x14

Same as bench, I followed the 6-8 rep range on my heaviest set of squats. I actually think this is ideal for me, as I still have concerns about my form coming apart in an effort to pack extra weight on the bar. Still get to bump up the poundage next week since I hit 8 reps at 205. So I've officially crossed over to RPT for Squats - one of my early goals. Leg Press felt very strong also. Again, legs have never been a strength of mine, but a PR is a PR, right? Calf strength continues to feel solid as well, all while body weight is dropping. Pumped for progress photos next weekend!
Hey man nice progress, good to see the squats goin up, cant wait to see ur progress pics, bet u cant either, anyway, i have a question for you, how many days a week are you training, i am going to get real serious with my leangains and start a full on recomp and be the strictest i have been on leangains thus far, planning on training 5 days a week, just wondering wat you are training??
Thanx

aussieboi901
04-21-2012, 09:15 PM
Just started my leangains log, has macros and program, weighing in tomorrow

RichDestiNY22
04-22-2012, 06:21 AM
Lunch Calories Carbs Fat Protein
Yard House - Onion Ring Tower (With Dips), 0.45 item 758 80 45 8 Ico_delete
Yard House - Bbq Chicken Salad, 0.45 plate 749 49 49 31 Ico_delete
Add Food
Quick Tools
1,507 129 94 39
Dinner
Add Food
Quick Tools

Snacks
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Miller - Miller Lite Bottle , 72 oz 576 18 0 5 Ico_delete
Lay's - Lay's French Onion Dip, 12 TBSP 360 12 30 6 Ico_delete
Nabisco - Ritz Crackers--Original, 10 crackers (16g) 160 20 9 2 Ico_delete
Utz - Pretzels - Honey Wheat Braided Twists , 14 pretzels 240 46 3 4 Ico_delete
Add Food
Quick Tools
1,604 96 51 24

Totals 3,111 225 145 63

Although I had planned on a cheat day, this didn't go well macro-wise. Protein was too low and fat was too high. Going to have to shave calories throughout the week to compensate. While I have gotten away with at least one cheat day per week and still been able to drop weight, it's definitely not the easy way to do things. But it is what it is now. Time to get back on track...

RichDestiNY22
04-22-2012, 06:22 AM
Just started my leangains log, has macros and program, weighing in tomorrow

Subbing now. Good luck!

I train 3 times per week. I lay out my splits and philosophy in my OP.

RichDestiNY22
04-23-2012, 05:24 AM
Lunch Calories Carbs Fat Protein
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Homemade - Burger Made With 93/7 Ground Beef, Chopped Onion, , 6 oz. 243 2 12 33 Ico_delete
Add Food
Quick Tools
633 6 39 64
Dinner
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Dominex - Eggplant Cutlets- Vegan, All Natural, Breaded Italian Style, 6 oz. 200 36 4 6 Ico_delete
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Sargento - Classic Mozzarella (Shredded), 1/4 cup (28g) 80 1 5 7 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Add Food
Quick Tools
773 57 20 84
Snacks
Add Food
Quick Tools


Totals 1,406 63 59 148

Kept the calories low today.

tkonpk
04-23-2012, 06:46 AM
Awesome job so far man, I'll be following this as I'm on an LG transformation as well(3 weeks)

RichDestiNY22
04-24-2012, 07:24 AM
Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 6 oz 240 0 5 44 Ico_delete
Fresh Market - Natural Rotisserie Chicken Wings, 2 wings 180 0 12 17 Ico_delete
Add Food
Quick Tools
563 3 30 63
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Add Food
Quick Tools
766 13 42 69
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
Quick Tools
163 9 1 28

Totals 1,492 25 73 160

Hit my protein goal and kept calories below. Even watched the Rangers Game 6 sans alcohol (pats self on back).

RichDestiNY22
04-24-2012, 07:44 AM
DEADLIFTS
105x6
135x5
205x4
275x4
225x7
185x12

WEIGHTED CHINS
BW+55x5
BW+30x5
BWx8

PENDLAY ROWS
185x6
165x8 -- +2 reps
135x10

HAMMER MACHINE SHRUGS
380x6 -- PR
340x8
270x12

DB CURLS
45x6
35x10 -- (+2 reps)
25x12

I didn't have it today. Not sure if it was several days of going below calorie goals to compensate for Saturday's "empty" binge, or the horrible sleep I had last night courtesy of my dog losing his damn mind repeatedly throughout the night. But the strength levels definitely felt down. I was hoping to bump up the deadlifts, but even from my warmup sets, I could tell that today was not the time to test myself. I was at least able to get more reps on 2nd and 3rd sets in several movements, and did hit a PR on Machine Shrugs, though I've only started training those for heavy weight in this log. Still, was happy with getting the most out of a bad day, and felt a tremendous pump since this morning, these numbers were definitely the most I could handle. I still have a calorie surplus to make up from Saturday, so I'll continue to eat below my initial goals until I'm back on track for the week. But will try to get a lot of sleep next two nights so I feel rested for Bench Thursday.

RichDestiNY22
04-24-2012, 07:45 AM
Awesome job so far man, I'll be following this as I'm on an LG transformation as well(3 weeks)

Thanks, man. Good luck! Repped!

TinyMuscolo
04-24-2012, 09:06 AM
Well, sht happens man. I had a crappy DLs session as well. Fact is, I don't feel good today either; I hope I didn't get a flu, but my throat is f'cked up.

RichDestiNY22
04-24-2012, 09:11 AM
Well, sht happens man. I had a crappy DLs session as well. Fact is, I don't feel good today either; I hope I didn't get a flu, but my throat is f'cked up.

Feel better, bro. Vitamin C through the roof!

FBZP
04-25-2012, 02:30 AM
subbed
great work so far and a nice tip on the chins a few posts back

tabbyh
04-25-2012, 06:11 AM
Good story and a very motivating read.


BACKSTORY (if you're into that sort of thing - if not, skip ahead)

I got into weight training around 12 or 13, and was quickly drawn to the idea of getting stronger & the discipline the lifestyle breeds. I got quite strong for my age, and as I was active in organized sports through high school, stayed in pretty good shape. However, I never really learned much about nutrition other than eating protein was good for muscles. So not surprisingly, once the organized sports dropped off in college, my physique followed quickly. Even with decent workouts 3-5 times/week, my diet was atrocious.

Out of college, the downward spiral just continued as even the recreational workouts trailed off. I ultimately topped off at 225 pounds, was disgusted with myself enough to lose 50 pounds using the South Beach Diet. But I had no plan on how to maintain without being on a set meal plan, and gradually saw my weight rise back up. So having made that trip 3 times in total now, I've maintained a sub-190 body weight for 2 years after developing a plan to stop the yo-yo, and relearning to actually enjoy the process. My muscle memory is obviously working in my favor, and combined with a recent surge in fitness education, I'm excited to embark on the next voyage in my fitness odyssey...

Inspired by the amazing cutting logs of 66jzmstr, Sovietaced, Ivanthegreat, ajw1982 & sarasayshi, I've decided to do my first official cut using leangains system. I've had moderate success with the system for a little while now, but I'm hoping this will keep me accountable and dedicated. Will be doing a 12 week cut, although I'm quite interested to see how far I can get by my birthday (6/2), which is only 9 weeks out. Would love to get lean enough that I can switch to a recomp instead, as it would be great to eat above maintenance 3 times a week strategically. But we'll get there later...

STARTING STATS

While I certainly want to take my physique to the next level, I'm actually at as low a weight as I've been able to maintain at any other point of my adult life save for my wedding day (where I crash dieted & rebounded like CRAZY on the honeymoon ;-)). But cutting down gradually to 170 or below makes me very excited to think about, so I'll set 170 as the first goal weight.

Weight: 183.6
Waist (at navel): 35.0
2" above navel: 35.25
2" below navel: 33.25
Chest: 42.25
Arms: 15.25
Thigh: 23
Calf: 15.75



NUTRITION

I'll maintain a feeding window of 2-10PM. My schedule dictates that I train early AM, but I'm far more likely to cheat/binge at night, and shifting my schedule for weekends gets messy. So I will supplement with BCAA on training days to get me to the feeding window. A nice off-shoot is that my walk to the train station & to work (~25 minutes) will take place during my fasted state & hopefully speed fat loss.

Since this is my first cut, I want to keep it as simple (read: sustainable) as possible. Using Lyle McDonald's generic guideline bodyweight x 14 formula, I'm estimating my maintenance at 2520. Then going with 10% below on training days & 35% below on rest days, and using round numbers to make it easier, I'll be cycling 2250 & 1600 calories respectively. This will result in roughly a 4500 calorie/week deficit, so I should be dropping 1-1.5 pounds per week. I'll hit at least 150g of protein on both days, go as high carb training days as possible (aiming for >250g), and stay borderline paleo on rest days. I will not attempt to match the beautiful food porn of Dave (66jzmstr), but will try to post pics when the spirit moves me. I'll be preparing my own meals as much as possible, and will do a lot of repeats - both for consistency and since eating the same ****e over and over never bothered me.

I will re-evaluate my calories if & when I get to 170 pounds, or if progress stalls.

I'll be logging calories using myfitnespal. If I don't update this log with my daily eats, I'll include the missed days with my next post.

TRAINING

I'll be training early morning 3 days/week, splitting up my days into "pushing", "pulling" & "legs". I may do some ab work or light cardio on my off days, but will not hold myself to that starting off - Actually leaning towards doing some yoga on off days to improve my flexibility & keep my lower back (which has a tendency to tighten up) limber. Will be doing RPT for almost all exercises, but will not start that way for squats. Although I had years of weight lifting experience when I was younger, I never learned how to properly squat until recently - thank you "Starting Strength" :-) So the ego needs to suck it up while I get the form down for 3 sets of 5, and I'm confident that I'll be able to progress to RPT for squats soon enough. I will also reserve the right to ditch Leg Press once I've got the Squat technique down well enough to really push my limits - right now I feel like I need to add in extra Leg Presses to tax the muscles. Sticking mostly with compound movements and will throw a single isolation movement in at the end of the workout to burn out and/or hit weak points. I'll be doing pulling first in the week, as my chest is naturally quicker to develop, so I'm hoping hitting back hard while I'm fresh will help me take it up. Training Legs on the weekend so I don't feel rushed and can rest adequately between sets. Workout presently looks as follows:

PULLING
Deadlifts
Weighted Chins
Pendlay Rows
Shrugs
DB curls

PUSHING
Bench Press
Overhead Press
Incline Bench
Weighted Dips
DB Side Laterals

LEGS
Squats
Leg Press
Standing Calf Raise
Seated Calf Raise

OBSTACLES/CONCERNS

Binges, & Babies, & Booze - Oh My!

My biggest concern, and likely the reason I have never achieved the physique I want previously, is binges. I have a hearty appetite, so often if I start to nibble on something I haven't planned, I'll fall off the cliff and gobble an insane amount of calories. So I'm going to have planned cheats to keep myself sane while sticking to the overall plan. Actually, cheat may not be the right word as I will be sticking to my guidelines calorically. I guess it's more a tighter version of IIFYM, so I'll be eating some chocolate, sweets, etc. I'll also need to be diligent in logging EVERYTHING I eat, resisting the temptation to omit things I know are bad so I don't have to acknowledge them in print. I also think this log will help with that. By no means will my journey be perfect, but I hope that will help inspire those reading who have similar issues.

My wife and I are expecting our first baby, so she will have cravings out of nowhere and want to go out to eat on weekends. I'm certainly not going to deprive her to stick to my diet, but I don't want to use that as an excuse to go off the rails when dining out either. So I'll need to stay focused on eating something that will fit my plan for that day. This is another reason I'm keeping a workout day on the weekend ;-) I'll also need to amp up the willpower, as there are more snack/junk foods laying around the house than usual.

I also like to drink - perhaps a little too much. While I'm definitely going to need to keep that under control, I also feel I can indulge within reason and keep on track. My question for the boozers is which should take precedence - calories or protein? In other words, if I plan on drinking later that night, is it better to meet my protein minimum at the risk of going slightly over my calorie goal? Or should I keep the caloric goal as the pinnacle even if I may hit only 140g of protein that day? Don't be overly concerned ;-) I'm not planning to plan my diet around drinking - just curious which way to shift priority. I think as I stay focused, it will only serve to illustrate how empty calories detract from the general plan, and keep me on track from both directions.

CLIFF NOTES

First cut following Leangains model; Train heavy 3X/week; 2100/1600 split; Get Cut Up!

P.S. - In B4 "tl;dnr"

RichDestiNY22
04-25-2012, 07:12 AM
Good story and a very motivating read.

Thanks dude. Will rep when possible.

RichDestiNY22
04-25-2012, 07:16 AM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 8 oz. 840 152 8 40 Ico_delete
Add Food
Quick Tools
910 165 10 42
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 16 oz 400 8 4 104 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
Quick Tools
893 101 8 124
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Add Food
Quick Tools
163 9 1 28

Totals 1,966 275 19 194

Well below calories for the day and higher in protein than normal. I honestly didn't even feel like I needed the fluff at the end of the day, but figured it was good to get in some cassein.

I find this to be somewhat common, though unexpected. Rather than feeling extremely hungry or deprived, I actually feel LESS hungry when staying consistent on the cut. Great feeling to be honest :-) Anybody else find this also?

TinyMuscolo
04-25-2012, 07:28 AM
Me too, but today I was hungry as hell, it took some balls to make it to lunch. The pain in the stomach was absurd.

RichDestiNY22
04-25-2012, 07:35 AM
Me too, but today I was hungry as hell, it took some balls to make it to lunch. The pain in the stomach was absurd.

That's humbling. For somebody who regularly eats as low cal as you, I would think it would be second nature now. Clearly nobody has it easier than anybody else. Kudos on your dedication!

TinyMuscolo
04-25-2012, 07:38 AM
"Hunger is fatness leaving the body" says the song that plays in my mind in those moments!

I look forward to training days cos coffee reduces appetite, and also I'm allowed to eat more. That feel is awesome! That's why I never put rest days when I have social situations, parties etc...cos I FEEL LIKE A KING lol :)

RichDestiNY22
04-25-2012, 06:43 PM
Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Costco - Rotisserie Chicken - 2 Legs and Thigh , 2 legs 290 1 11 45 Ico_delete
Add Food
Quick Tools
473 13 24 48
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Generic - 93% Lean Hamburger, 8 oz 304 0 8 40 Ico_delete
Old El Paso - Original Taco Seasoning Mix, 6 teaspoons (6g) 60 12 0 0 Ico_delete
Flatout Flatbread - Multi-Grain With Flax - 8 Net Carbs, 106 grams (1 Flatbread or 1.9 Oz) 200 34 5 18 Ico_delete
Salad - Cherry Tomatoes, 5 tomatoes 18 0 0 0 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Wholly Guacamole 100 Calorie - Classic Net Carbs, 1 Packet 100 5 10 1 Ico_delete
Add Food
Quick Tools
805 52 32 68
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
Quick Tools
163 9 1 28

Totals 1,441 74 57 144

Came in just shy of protein goal, but well under calories for the day. Nice big dinner left me quite satisfied and 74 g of carbs on a rest day almost felt like a refeed ;-)

Looking to get some good sleep and push some serious weight tomorrow AM.

TinyMuscolo
04-25-2012, 11:43 PM
It takes balls to stick at such deep deficit: kudos back to you (yno how heavy my kudos are, given my constant deficits ;))

Don't be overstressing on protein, I'd like to suggest you "how much protein" from Brad Pilon. Keep a good nutrition, and you're not gonna have sides from <1gr/lb bw protein consumption, at all. I had been on .7gr/lb bw for such long time (living on 1000 cal/die takes sparing cals even from protein).

RichDestiNY22
04-26-2012, 07:21 AM
BENCH PRESS
115 x 6
135 x 5
185 x 4
225x6
205x8
185x8 (gassed)

BB PRESS
135x5
115x8
95x9

INCLINE PRESS
175x4 (down)
155x6
135x10

WEIGHTED DIPS
BW+60x7 -- PR
BW+35x9
BW+10x11

DB SIDE LATERALS
40x6 -- PR
30x12
30x10

Max bench was same as last week, but I felt burnt out by 3rd set. Presses & Incline continue to frustrate me. But Dips continue to improve, and I also set a PR on side laterals as well. I was definitely loose on my form, but tried to hold the contraction at the top. I burned out with some incline pushups at the end - hopefully that will help with my upper chest/shoulder development.

aussieboi901
04-26-2012, 01:29 PM
BENCH PRESS
115 x 6
135 x 5
185 x 4
225x6
205x8
185x8 (gassed)

BB PRESS
135x5
115x8
95x9

INCLINE PRESS
175x4 (down)
155x6
135x10

WEIGHTED DIPS
BW+60x7 -- PR
BW+35x9
BW+10x11

DB SIDE LATERALS
40x6 -- PR
30x12
30x10

Max bench was same as last week, but I felt burnt out by 3rd set. Presses & Incline continue to frustrate me. But Dips continue to improve, and I also set a PR on side laterals as well. I was definitely loose on my form, but tried to hold the contraction at the top. I burned out with some incline pushups at the end - hopefully that will help with my upper chest/shoulder development.

Nice work on the PR's man, stll struggling to get my weighted dips over body weight+22, will get there, cant weight to see how u weigh in this week, wen u postin ur next pic?

RichDestiNY22
04-26-2012, 01:36 PM
Nice work on the PR's man, stll struggling to get my weighted dips over body weight+22, will get there, cant weight to see how u weigh in this week, wen u postin ur next pic?

4 Week weigh-in & pics this weekend!

Thanks for the interest. Dips & Bench are natural strengths of mine... Squats not so much. All we can do is embrace the things we excel at naturally and work harder to bring up the weak points.

aussieboi901
04-26-2012, 02:07 PM
4 Week weigh-in & pics this weekend!

Thanks for the interest. Dips & Bench are natural strengths of mine... Squats not so much. All we can do is embrace the things we excel at naturally and work harder to bring up the weak points.
Great cant wait, i felt so dissapointed this morning, i wasnt goin to get on the scales but i did and was 85kgs, :( hoping by the end of my rest days the deficit will shed be under 83.6 that i weighed in at monday
Couldnt agree with you more on the natural strengths, mine seems to be my leg lifts, deadlifts and squats seem to come pretty easy to me, they have become a struggle of late due to poor nutrition, but no DOMS to speak of from them so im pretty pleased

TinyMuscolo
04-26-2012, 02:36 PM
4 Week weigh-in & pics this weekend!

Thanks for the interest. Dips & Bench are natural strengths of mine... Squats not so much. All we can do is embrace the things we excel at naturally and work harder to bring up the weak points.

And you do dips as a third exercise. I think, without fatigur from presses, you'd put 20% more.

I dip more than you, but your BP is beating the crap out of me lol

RichDestiNY22
04-26-2012, 07:44 PM
And you do dips as a third exercise. I think, without fatigur from presses, you'd put 20% more.

I dip more than you, but your BP is beating the crap out of me lol

Thanks, man. Good point on 3rd exercise. Might be fun to try it earlier after reaching a milestone or something. Presses are still struggling to get going. Would welcome any advice on those, as I was always a DB guy until Starting Strength.

RichDestiNY22
04-26-2012, 07:48 PM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 8 oz. 840 152 8 40 Ico_delete
Add Food
Quick Tools
910 165 10 42
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 16 oz 400 8 4 104 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
Quick Tools
893 101 8 124
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Miller - Miller Lite Bottle , 36 oz 288 9 0 3 Ico_delete
Add Food
Quick Tools
451 18 1 31

Totals 2,254 284 19 197

Talk about nailing the goals - missed my calories by 4! ;-)

Feeling really great after enjoying the Rangers game 7 win - just a fantastic game all around! Managed to enjoy 3 lite beers during the game and have since switched over to carbonated water (pats self on back). Going to lock down another 4K+ weekly deficit tomorrow and looking forward to the weigh-in & progress photos on Saturday... Followed by celebratory Squats!

TinyMuscolo
04-27-2012, 12:02 AM
Thanks, man. Good point on 3rd exercise. Might be fun to try it earlier after reaching a milestone or something. Presses are still struggling to get going. Would welcome any advice on those, as I was always a DB guy until Starting Strength.

Sorry Im still an ignorant tard on training, I just keep on RPT'ing twice a week per movement. I do just Front Squats, Sumo DLs, BP, Military Press, Chins and Dips.

As long as you ask suggestions on how to starve yourself with less feeling of deprivation, I do have a Ph.D. lol, but am not qualified to help on strenght. I'd like to get helped indeed :)

aussieboi901
04-27-2012, 02:51 AM
Hey guys if u need a lil advice on exercises i am currently doin a bachelor of pharmacy combined with sports science, and have been unofficially doin a TAFE course on PT (borrowed a mates TAFE books to learn) so i can offer a lil advice, RichDestiNY22, wat press is givin u grief??? if u want help lemme know, i got a cupl PT mates as well that help me out a lot too

RichDestiNY22
04-27-2012, 04:37 AM
I've got a spammer going! Must be a decent thread then, right?! ;-)

Get ready for the ban-hammer!

TinyMuscolo
04-27-2012, 07:21 AM
Sorry, about your baaaaad luck!
http://www.youtube.com/watch?v=E_QKylvAuRA

BIGrob84
04-27-2012, 07:35 AM
Keep it going man!

RichDestiNY22
04-27-2012, 07:56 AM
Keep it going man!

Will do! Thanks for the support. Repped!

RichDestiNY22
04-27-2012, 07:34 PM
Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
Tomatoes - Grape Tomatoes, 0.5 Cup 15 3 0 1 Ico_delete
Add Food
Quick Tools
666 4 34 81
Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Homemade Eggs - Large Scrambled Egg , 5 Egg 350 5 23 30 Ico_delete
Oscar Mayer - Bacon Low Sodium, 2 slices 70 0 6 4 Ico_delete
Add Food
Quick Tools
560 13 38 41
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Bombay Sapphire - Gin, 3 oz 237 0 0 0 Ico_delete
Add Food
Quick Tools
378 6 1 26

Totals 1,604 23 73 148

Hit the goals today and clocked in at a weekly deficit of 4445 calories. Looking forward to 4 week update manana!

RichDestiNY22
04-28-2012, 05:56 AM
4/28/12: 175.6 (-2.4) (-8.0 over 4 weeks)

Waist (at navel): 32.75 (-.75)
2" above navel: 32.0 (-.5)
2" below navel: 32.5 (-.5)
Chest: 41.75 (-.25)
Arms: 15.1 (same)
Thigh: 22.9 (same)
Calf: 15.5 (same)

Bigger than anticipated weight loss this week. Some may be water flushing due to the drinks I had last night, but I still think I lost a good amount of bodyfat. Super pumped to be averaging 2 pounds/week, and be just 5.6 from my initial goal with 5 weeks left to hit it!

Gotta run my dog to the vet for his shots (he's not going to be happy with me), but will get progress pics up as well as deeper analysis of my first 4 weeks when I have some more time today...

RichDestiNY22
04-28-2012, 09:17 AM
Weight Lost: 8.0 pounds

Waist (at navel): 35.0 32.75 (-2.25)
2" above navel: 35.25 32.0 (-3.25)
2" below navel: 33.25 32.5 (-0.75)
Chest: 42.25 41.75 (-0.5)
Arms: 15.25 15.1 (-0.15)
Thigh: 23 22.9 (-0.1)
Calf: 15.75 15.5 (-.25)

Progress Photos:
Starting Front Flexed:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399721&stc=1&d=1335629404
Front Flexed Now:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399751&stc=1&d=1335629461
Starting Back Relaxed:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399731&stc=1&d=1335629417
Back Relaxed Now:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399771&stc=1&d=1335629553
Starting Abs:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399741&stc=1&d=1335629441
Abs Now:
http://forum.bodybuilding.com/attachment.php?attachmentid=4399781&stc=1&d=1335629570

The 8 pound loss is a great pace of 2lbs/week. I expect that pace to slow a bit, as I probably now have much less water & food weight to drop. While Ive lost size in all areas, Im pleased that the bulk of it is coming off in the waist & love handles, while smaller losses have hit in the chest, and pretty negligible losses in my arms & legs. This I believe is a testament to the effectiveness of the heavy RPT training combined with high protein intake preserving my muscle mass, even while I stay in a constant deficit. I also continue to get stronger in the big lifts, which should equal continued growth of muscle moving forwards.

I have not felt deprived and have only really even been hungry a few times throughout the process generally the last few hours of the fast.

The photos show a marked improvement in the love handle & lower back fat reduction, and I am starting to see better definition in my chest & separation between the shoulder & arm. I expect this to become greater as I approach and dip below 170 pounds.

While my progress is very encouraging, it also has opened my eyes to the bodyweight Im actually shooting for. Back when I was 185, I thought I would look pretty ripped at 170; Now I am close to 170, and realize Im actually going to have to get much lower to achieve the leanness Im shooting for. I know somebody on the BB forums has a quote in their signature about how most people overestimate how close they are to their ideal weight/bodyfat, and I definitely appreciate that more now. But Im definitely being patient with it and enjoying the journey along the way. Whether Im ripped at the end of 12 weeks or it takes me the full summer to get there, I am confident that the knowledge of how to be successful in fat loss will just continue to grow.

RichDestiNY22
04-28-2012, 11:35 AM
SQUATS
105 x 6
135 x 5
185 x 4
225x6 -- PR
205x8
185x10

LEG PRESS
550x6 -- PR
500x8
450x10

CALF MACHINE RAISE
320x9 -- PR
300x10
260x12

SEATED CALF RAISE
140x7 -- PR
130x9
110x12

Wanna know how to improve on a day that already started with a positive weigh-in? Crush some PRs in every leg exercise you hit, that's how? ;-)

Very pleased with my workout today. I think it is no coincidence that legs are getting stronger since I have generally been on my "cheat" days after Squats. So I will probably keep that up today, though I'll still try to stay around 2500 total calories. While I've been able to get away with big cheat days each week and still lose weight, shaving 100-200 calories off of goals that are already calculated at a deficit can really be tough. Enjoying a nice heaping bowl of pasta & grilled chicken as I write this too! Yum!

RichDestiNY22
04-29-2012, 07:46 AM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Perdue Fit & Easy - Boneless Skinless Chicken Breast Cooked, 6 ozs 214 0 1 47 Ico_delete
Add Food
Quick Tools
914 127 9 79
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Old El Paso - Original Taco Seasoning Mix, 6 teaspoons (6g) 60 12 0 0 Ico_delete
Flatout Flatbread - Multi-Grain With Flax - 8 Net Carbs, 106 grams (1 Flatbread or 1.9 Oz) 200 34 5 18 Ico_delete
Salad - Cherry Tomatoes, 5 tomatoes 18 0 0 0 Ico_delete
Generic - New York Style Pizza (Slice), 1 slice 385 34 10 12 Ico_delete
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Add Food
Quick Tools
904 81 21 62
Snacks
Kellogg's Eggo Waffles - Homestyle Waffles, 1 Waffles(70g) 95 14 4 2 Ico_delete
Utz - Pretzels - Honey Wheat Braided Twists , 7 pretzels 120 23 2 2 Ico_delete
Miller Brewing - Miller High Life, 24 oz. can 286 26 0 2 Ico_delete
Blue Moon - Belgian White - Beer 355ml, 18 oz 257 21 0 4 Ico_delete
Add Food
Quick Tools
758 84 6 10

Totals 2,576 292 36 151

Would have liked to get more protein in there, but the cassein completely slipped my mind last night. Cals, Carbs & fat were on target though, and I shouldn't have to shave calories too drastically this week ;-)

TinyMuscolo
04-29-2012, 08:04 AM
No casein--->muscle loss. I hope you waked up evry three hours to get your 30 grams of proteins regularly.

BTW more than 30 would just spill over and go straight to fat.

Srs,
You are doin' HELLUVA job on this cutting! Keep straight!

RichDestiNY22
04-29-2012, 08:28 AM
No casein--->muscle loss. I hope you waked up evry three hours to get your 30 grams of proteins regularly.

BTW more than 30 would just spill over and go straight to fat.

Srs,
You are doin' HELLUVA job on this cutting! Keep straight!

Haha! Thanks, man. Having guys like you on the same journey has definitely helped keep me on point.

"You must spread some Reputation around before giving it to TinyMuscolo again."

TinyMuscolo
04-29-2012, 09:07 AM
That's the same for me too. If I ever get to the point of asking myself "what would Rich think?" while biting a pizza, I'll be damned and cause of you! lol

BTW, thanks to ajw also, he was the one inspiring me to open a diary.

RichDestiNY22
04-29-2012, 09:46 AM
HAHAHAHA! My long term goal is to drive down pizza place stock prices ;-)

Thewix
04-29-2012, 10:51 AM
No casein--->muscle loss. I hope you waked up evry three hours to get your 30 grams of proteins regularly.

BTW more than 30 would just spill over and go straight to fat.

Srs,
You are doin' HELLUVA job on this cutting! Keep straight!

The points above are actually just myths. Check out the links in this thread I wrote, one of the is actually from the lean gains website, written by Martin Berkhan. The second link is about casein and whey.

http://forum.bodybuilding.com/showthread.php?t=144385411&p=873267981#post873267981

Thewix
04-29-2012, 10:52 AM
Weight Lost: 8.0 pounds

Waist (at navel): 35.0 32.75 (-2.25)
2" above navel: 35.25 32.0 (-3.25)
2" below navel: 33.25 32.5 (-0.75)
Chest: 42.25 41.75 (-0.5)
Arms: 15.25 15.1 (-0.15)
Thigh: 23 22.9 (-0.1)
Calf: 15.75 15.5 (-.25)

Progress Photos:
Starting Front Flexed:
ttp://forum.bodybuilding.com/attachment.php?attachmentid=4399721&stc=1&d=1335629404
Front Flexed Now:
ttp://forum.bodybuilding.com/attachment.php?attachmentid=4399751&stc=1&d=1335629461
Starting Back Relaxed:
htp://forum.bodybuilding.com/attachment.php?attachmentid=4399731&stc=1&d=1335629417
Back Relaxed Now:
ttp://forum.bodybuilding.com/attachment.php?attachmentid=4399771&stc=1&d=1335629553
Starting Abs:
ttp://forum.bodybuilding.com/attachment.php?attachmentid=4399741&stc=1&d=1335629441
Abs Now:
ttp://forum.bodybuilding.com/attachment.php?attachmentid=4399781&stc=1&d=1335629570

The 8 pound loss is a great pace of 2lbs/week. I expect that pace to slow a bit, as I probably now have much less water & food weight to drop. While Ive lost size in all areas, Im .

Image 2 - tricep! Nice work man.

FBZP
04-29-2012, 02:18 PM
Great progress man after seeing the pics, keep it up

LiftToWin
04-29-2012, 03:09 PM
Looking solid man!

IF is the way to go.

RichDestiNY22
04-29-2012, 04:36 PM
Image 2 - tricep! Nice work man.

Thanks for the kind words! Very excited to see the definition starting to come through. Still a ways to go to get to "ripped" status, but I'm very confident I'm on the right path now. Reps!

RichDestiNY22
04-29-2012, 04:37 PM
Great progress man after seeing the pics, keep it up

Thanks a lot man - Will Do!

RichDestiNY22
04-29-2012, 04:38 PM
Looking solid man!

IF is the way to go.

Thanks! I'm pleased with what I've achieved this fast and recommitted to getting leaner than I ever have been!

bigmikey81
04-29-2012, 05:10 PM
Awesome thread Rich. I've been doing my own style of IF, though I haven't been cycling calories on lift/rest days. How important is this part of the leangains diet?

RichDestiNY22
04-29-2012, 07:47 PM
Awesome thread Rich. I've been doing my own style of IF, though I haven't been cycling calories on lift/rest days. How important is this part of the leangains diet?

Thanks, glad you're enjoying...

I've never tried IF without cycling, so can't say from experience. But my guess based on the ideas behind cycling is that eating at a constant and drastic deficit would lead to muscle loss along with fat, making it harder to achieve the lean yet muscular look. IF alone certainly has enough benefits that you can tap into with a steady calorie & macro distribution, but I would imagine this would be the main drawback. As you can see from my log, I've actually gotten stronger while dropping 8 pounds over the first 4 weeks. I think that would be very rare indeed eating steadily below maintenance unless it was quite marginal.

Aside from the physiological advantages, it makes it much easier on me psychologically. When I work out, I get to eat big - which makes me want to push extra hard on those workouts. On the flip side, when I'm on a rest day, it's much easier to stay below my calorie allotment knowing that the following day I get to eat a lot more. Same goes with keeping carbs or fats under control depending on what day I'm on (ex. low carb rest days/ low fats workout days).

So while I'm sure you can make progress from IF alone, I don't think it's just a coincidence that we're seeing so many of the success stories involving IF also incorporating the LeanGains protocol (cycling calories & macros).

RichDestiNY22
04-29-2012, 07:55 PM
Lunch Calories Carbs Fat Protein
Walmart - New York Strip Steak, 8 oz 520 0 36 46 Ico_delete
Homemade Eggs - Large Scrambled Egg , 2 Egg 140 2 9 12 Ico_delete
Breakfast Sausage - 2 Link, 3 links 135 3 6 15 Ico_delete
Add Food
Quick Tools
795 5 51 73
Dinner
Perdue Fit & Easy - Boneless Skinless Chicken Breast Cooked, 7 ozs 250 0 1 55 Ico_delete
Homemade - Mashed Red Skin Potatos (Fat Free Milk), 1 cup 237 38 9 5 Ico_delete
Kraft - Fresh Take Chili Lime & Panko Recipe, 0.501 Packet 300 24 18 15 Ico_delete
Add Food
Quick Tools
787 62 28 75
Snacks
Rita's - Water Ice Vanilla, 12 oz 320 86 0 0 Ico_delete
Add Food
Quick Tools
320 86 0 0

Totals 1,902 153 79 148

Calories & Carbs were up a bit, due to an impromptu trip to Rita's with the wife for some Italian Ices. I kept it at bay though, going with the smallest size and a water based ice. And truthfully, it was damn delicious! ;-)

Anyway, in spite of my efforts to keep yesterday under control, I once again have a surplus after the weekend that I need to compensate for through the work week. No worries - Will shave calories down a bit to get back on track.

aussieboi901
04-30-2012, 02:44 AM
Awesome thread Rich. I've been doing my own style of IF, though I haven't been cycling calories on lift/rest days. How important is this part of the leangains diet?
cycling is the key part to IF mate i tried it on just deficit alone but didnt go to well, wen i combined it with cycling went great but then fell off the wagon over easter, but started again last monday
calorie cycling is the only way to go with IF

btw nice progress rich, keep up the good work

RichDestiNY22
04-30-2012, 05:21 AM
cycling is the key part to IF mate i tried it on just deficit alone but didnt go to well, wen i combined it with cycling went great but then fell off the wagon over easter, but started again last monday
calorie cycling is the only way to go with IF

btw nice progress rich, keep up the good work

Thanks, Aussie! Reps on recharge...

aussieboi901
04-30-2012, 05:24 AM
Thanks, Aussie! Reps on recharge...
thanx mate seein ur 4 week progress i am a lil impatient to get to my four week mark lol

FBI93
04-30-2012, 06:03 AM
The points above are actually just myths. Check out the links in this thread I wrote, one of the is actually from the lean gains website, written by Martin Berkhan. The second link is about casein and whey.


sorry, TinyMuscolo probably should have pointed out that he was being sarcastic, I'm pretty sure he doesn't think that.

keep going Rich, awesome work so far. great progress update and I'm glad you're so pleased with how its all going

bigmikey81
04-30-2012, 07:11 AM
Thanks, glad you're enjoying...

I've never tried IF without cycling, so can't say from experience. But my guess based on the ideas behind cycling is that eating at a constant and drastic deficit would lead to muscle loss along with fat, making it harder to achieve the lean yet muscular look. IF alone certainly has enough benefits that you can tap into with a steady calorie & macro distribution, but I would imagine this would be the main drawback. As you can see from my log, I've actually gotten stronger while dropping 8 pounds over the first 4 weeks. I think that would be very rare indeed eating steadily below maintenance unless it was quite marginal.

Aside from the physiological advantages, it makes it much easier on me psychologically. When I work out, I get to eat big - which makes me want to push extra hard on those workouts. On the flip side, when I'm on a rest day, it's much easier to stay below my calorie allotment knowing that the following day I get to eat a lot more. Same goes with keeping carbs or fats under control depending on what day I'm on (ex. low carb rest days/ low fats workout days).

So while I'm sure you can make progress from IF alone, I don't think it's just a coincidence that we're seeing so many of the success stories involving IF also incorporating the LeanGains protocol (cycling calories & macros).


Thanks for the advice. I will be cycling starting this week.

RichDestiNY22
04-30-2012, 07:50 AM
sorry, TinyMuscolo probably should have pointed out that he was being sarcastic, I'm pretty sure he doesn't think that.

keep going Rich, awesome work so far. great progress update and I'm glad you're so pleased with how its all going

Thanks, buddy. Great to have you guys keeping me honest here.

Agreed - Tiny's dry sense of humor can fly under some radars ;-)

TinyMuscolo
04-30-2012, 08:54 AM
Thanks, buddy. Great to have you guys keeping me honest here.

Agreed - Tiny's dry sense of humor can fly under some radars ;-)

So bad I cant give reps. I have to wait three hours to get my 30 grams of reps lol
_J o k i n G_

RichDestiNY22
05-01-2012, 07:14 AM
Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Generic - 93% Lean Hamburger, 10 oz 380 0 10 50 Ico_delete
Broccoli - Raw, 0.5 cup, chopped 15 3 0 1 Ico_delete
Add Food
Quick Tools
578 15 23 54
Dinner
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Generic - 93% Lean Hamburger, 9 oz 342 0 9 45 Ico_delete
Add Food
Quick Tools
880 13 45 84
Snacks
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Add Food
Quick Tools
141 6 1 26

Totals 1,599 34 69 164

Hit the goals right on. Amazing how full you can feel when you have larger sized meals!

RichDestiNY22
05-01-2012, 07:29 AM
It was a rainy dreary morning. The perfect weather for sleeping in and doing nothing... or crushing some PRs!!!

DEADLIFTS
105x6
135x5
205x4
285x4 -- PR
245x6
195x11

WEIGHTED CHINS
BW+60x4 - PR
BW+35x5
BWx8

PENDLAY ROWS
195x6 -- PR
175x8
155x10

DB CURLS
380x8 -- PR
320x10
270x12
45x6
40x6
30x10

Felt very strong on Deads. I actually think I could have handled more weight or an extra rep, but I'm keeping with slow bumps to get my system used to it. Was yanking a bit at the bottom of Chins, but I think they were controlled enough. Same thing on Pendlays - these I will probably go gradually, as I'm in a bad position if my form gets compromised. Got a few extra shrugs at the same weight, so I'll be looking to cross the 400 barrier next time - curious what weight these would equate to, as I have never free weight shrugged anywhere near that amount. Curls didn't go up on top set, but 2nd & 3rd were higher weight than last week. Can't wait until 2PM to stuff my face! Coffee & BCAA will have to suffice until then.

aussieboi901
05-01-2012, 01:04 PM
It was a rainy dreary morning. The perfect weather for sleeping in and doing nothing... or crushing some PRs!!!

DEADLIFTS
105x6
135x5
205x4
285x4 -- PR
245x6
195x11

WEIGHTED CHINS
BW+60x4 - PR
BW+35x5
BWx8

PENDLAY ROWS
195x6 -- PR
175x8
155x10

DB CURLS
380x8 -- PR
320x10
270x12
45x6
40x6
30x10

Felt very strong on Deads. I actually think I could have handled more weight or an extra rep, but I'm keeping with slow bumps to get my system used to it. Was yanking a bit at the bottom of Chins, but I think they were controlled enough. Same thing on Pendlays - these I will probably go gradually, as I'm in a bad position if my form gets compromised. Got a few extra shrugs at the same weight, so I'll be looking to cross the 400 barrier next time - curious what weight these would equate to, as I have never free weight shrugged anywhere near that amount. Curls didn't go up on top set, but 2nd & 3rd were higher weight than last week. Can't wait until 2PM to stuff my face! Coffee & BCAA will have to suffice until then.

nice work on the PR's mate keep up the good work

RichDestiNY22
05-01-2012, 01:14 PM
nice work on the PR's mate keep up the good work

Thanks broseph! My 2PM pasta feast was wonderful! ;-)

RichDestiNY22
05-02-2012, 07:02 AM
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 10 oz. 1,050 190 10 50 Ico_delete
Add Food
Quick Tools
1,120 203 12 52
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 16 oz 400 8 4 104 Ico_delete
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Add Food
Quick Tools
893 101 8 124
Snacks
Add Food
Quick Tools


Totals 2,013 304 20 176

Kept cals a bit low intentionally but hit my protein & carb numbers.

Was exhausted last night and went to sleep almost immediately when I got home,which really helped stave off cravings for more food. Apparently deadlifts require quite a bit of energy. Who knew? ;-P

RichDestiNY22
05-02-2012, 07:16 PM
Dinner
Steak - Nys - New York Strip, 18 oz 918 0 31 149 Ico_delete
Generic - Lightly Sauteed Broccoli Florets, 2 cup sauteed 90 10 6 6 Ico_delete
Home Made - Italian Stuffed Artichoke, 0.5 artichoke 106 14 4 6 Ico_delete
Add Food
Quick Tools
1,114 24 41 161
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Add Food
Quick Tools
141 6 1 26

Totals 1,255 30 42 187

Fasted for near 23 hours. Felt fine.

Went out to dinner with wifey. My steak was amazing, but I have difficulty believing these calories based on how full I was. Hopefully I'm still low enough that I came in under the cutoff.

aussieboi901
05-03-2012, 02:56 AM
Was exhausted last night and went to sleep almost immediately when I got home,which really helped stave off cravings for more food. Apparently deadlifts require quite a bit of energy. Who knew? ;-P
Deadlifts sure do take it outta ya mate same happened to me yesterday, was absolutely wrecked after them, how are your squats goin, i havent noticed any DOMS pain or downfalls to doing them twice a week
nice work though mate keep it up

RichDestiNY22
05-03-2012, 07:09 AM
BENCH PRESS
115 x 6
135 x 5
185 x 4
225x6
205x8
185x10 (+2 reps)

BB OVERHEAD PRESS
135x4 (-1 rep :-()
115x7 (-1)
95x9

INCLINE BB PRESS
175x5 (+1)
155x7 (+1)
135x9 (-1)

WEIGHTED DIPS
BW+70x5 -- PR?
BW+35x7
BW+25x11

SIDE LATERALS - 40s were in use so I dropped down and stayed strict
30x12
30x12
20x7 (hold)

Overall kind of "meh" on today's workout. I didn't get much sleep but felt there was no excuse not to push it hard (more on that later). Bench pretty much stayed the same, but got extra reps on set 3.

Overhead Press was a bastard as always - anybody got a good article/tip on how to improve that?

Inclines were fine. Went heavier on Dips, though I guess the total weight/rep equation does not exceed the estimated 1RM from last week - at least according to Jefit. Either way I still got more weight on there, so that felt good.

Had to drop down on side laterals since 2 guys were using both sets of 40s, but the form felt good and I even burnt out on some isometric holds at the top with 20s. Chest & Tris were "all swole" post workout, which felt really nice. I'm right back on pace for my weekly goals, so I'm not skimming any calories intentionally today. However, I'm also not going to eat more than I'm actually hungry for since I am still cutting. Basically if I'm under my calories but not hungry late night, I'll just take the extra deficit...

Regarding being tired this morning, a quick aside: I stayed up late watching the Rangers-Capitals game which went into triple Overtime. If you're not a hockey fan, that is VERY rare. And if you're REALLY not a hockey fan, that means I had about a dozen heart palpitations over the course of the game ;-) In any event, the Rangers won, much to my pleasure - but watching these pro athletes gut it out when they literally had nothing in the tank was inspirational. They were skating on sheer desire, and while I was watching I decided to use that to push through my morning workout even though I knew I would not be well rested at all. Overall, given the roughly 4 hours of sleep I got and the extremely low calorie intake from yesterday, I think I have to be happy with my workout performance. Lovely pasta feast waiting for me at 2PM :-)

TinyMuscolo
05-03-2012, 07:19 AM
Heart palpitations->catecholamines pumped up->higher TDEE->PROFIT lololol

tkonpk
05-03-2012, 08:03 AM
Very nice job man, you've been rocking it!

RichDestiNY22
05-03-2012, 08:33 AM
Very nice job man, you've been rocking it!

Thanks! Gotta keep it up...

RichDestiNY22
05-03-2012, 08:37 AM
Heart palpitations->catecholamines pumped up->higher TDEE->PROFIT lololol

Read my mind...

Funny enough, if you saw my diet post from yesterday, I was concerned about my calorie estimate being lower than it actually was. Watching the late stages of the game, my stomach was rumbling very similarly to how it does in the last few hours of my fasting window. So while your sarcasm has caused some confusion in the past, I honestly believe there is truth to this notion! And I'd much rather burn my calories sitting on my ass than losing circulation to my manhood on a stationary bike, wouldn't you?

TinyMuscolo
05-03-2012, 09:02 AM
Ill bring more proof to the topic: when i load on coffee, stomach rumblings are always louder and more frequent. Maybe we can estabilish a direct proportion between the two :)

So, let's ask for palpitations! I'll call for mine, while drinking a pre wo redbull, which will be the icing of the coffee mountain I built today lol

RichDestiNY22
05-04-2012, 07:37 AM
Lunch Calories Carbs Fat Protein
Barilla Plus - Whole Wheat Penne, 8 oz. 840 152 8 40 Ico_delete
Rao's Homemade - Marinara Sauce, 1/2 Cup 80 4 6 1 Ico_delete
Add Food
Quick Tools
920 156 14 41
Dinner
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Perdue - Fit & Easy Boneless, Skinless Chicken Breasts, Thin-Sliced, 16 oz (112 g) 480 0 8 104 Ico_delete
Homemade - Breaded Chicken Breast (for Chicken Parm), 0.5 breast 73 8 8 13 Ico_delete
Add Food
Quick Tools
1,033 100 20 135
Snacks
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Bud Light - Beer, 2 can 220 14 0 2 Ico_delete
Add Food
Quick Tools
361 20 1 28

Totals 2,314 276 35 204

Went a bit over on calories cause wifey was going to throw away the last half chicken parm cutlet from one of our favorite spots. I couldn't let that slide, especially on a training day ;-)

Will shoot for just under 1550 today and my weekly target should be right on.

tkonpk
05-04-2012, 08:28 AM
I have the exact same problem lol. I can never let the fiancee just "throw" away a good piece of meat. "I'll eat it tomorrow" means, I'm too good for left overs and it will sit in the fridge for 2-3 days then be thrown out. I won't/can't allow it!

RichDestiNY22
05-04-2012, 02:54 PM
Quick question for you squatzillas...

I have to switch my schedule for next week to a M-W-F split, but am squatting tomorrow. Since I'll be deadlifting Monday I'm trying to minimize the soreness of my Squat day tomorrow. Would adding weight for fewer reps make me more or less sore than keeping weight the same and shooting for 7-8 reps as opposed 6?

Will going heavier or going for more reps make me more sore? Thanks in advance.

RichDestiNY22
05-04-2012, 02:55 PM
I have the exact same problem lol. I can never let the fiancee just "throw" away a good piece of meat. "I'll eat it tomorrow" means, I'm too good for left overs and it will sit in the fridge for 2-3 days then be thrown out. I won't/can't allow it!

Such utter disrespect for food! ;-)

I'm happy that at least I've resolved the old problem, which would be me using every ounce of self control not to devour her leftovers, then watching them go bad after a few days anyway cause she forgets she even has them. This was a big step for me.

aussieboi901
05-04-2012, 03:07 PM
Quick question for you squatzillas...

I have to switch my schedule for next week to a M-W-F split, but am squatting tomorrow. Since I'll be deadlifting Monday I'm trying to minimize the soreness of my Squat day tomorrow. Would adding weight for fewer reps make me more or less sore than keeping weight the same and shooting for 7-8 reps as opposed 6?

Will going heavier or going for more reps make me more sore? Thanks in advance.

Not that i can speak from experience as muscle soreness never really affects me, but.. what i have found is that i can lift more volume, shooting for 10x3 at higher weight feel a great workout but not get the shaky legs i get doin 3x5, so i would suggest more weight less reps and keep it that way, also, if u kept training that way, watch how quick ur numbers shoot up, i been adding 10lbs to my squats each week training this way its awesum

RichDestiNY22
05-04-2012, 03:47 PM
Not that i can speak from experience as muscle soreness never really affects me, but.. what i have found is that i can lift more volume, shooting for 10x3 at higher weight feel a great workout but not get the shaky legs i get doin 3x5, so i would suggest more weight less reps and keep it that way, also, if u kept training that way, watch how quick ur numbers shoot up, i been adding 10lbs to my squats each week training this way its awesum

Thanks Aussie. I'll go heavier then. Very jealous of your not having to deal with DOMS, as I do the cowboy walk for a good 3 days after squat day...

What exactly are you referencing as "training that way" when you say you're adding 10 lbs/week? Seems like you say you can train for volume but are suggesting more weight/less volume for my question. Clarification would be greatly appreciated since adding weight every week sounds badass!

aussieboi901
05-04-2012, 04:08 PM
Thanks Aussie. I'll go heavier then. Very jealous of your not having to deal with DOMS, as I do the cowboy walk for a good 3 days after squat day...

What exactly are you referencing as "training that way" when you say you're adding 10 lbs/week? Seems like you say you can train for volume but are suggesting more weight/less volume for my question. Clarification would be greatly appreciated since adding weight every week sounds badass!

The way i am suggesting is 10 sets of 3 reps with high weight for your squats, what do you currently do??
i have taken a lot from jamie lewis' blog and ebook on training, its pretty good, high weight high wolume and still adding weight each week, he bags out leangains but each to his own, i honestly LOVE leangains its awesum have more energy than ever before, if u want PM me and i can email u the ebook
this is a link to the basic structure and exercise, but the blog is worth a read in my opinion
chaosandpain.blogspot.com.au/2010/01/you-asked-for-it-and-youve-got-it.html

*EDIT i also think that adding in squats to ur program twice a week will help with ur DOMS, try adding them on the same day u do deadlifts for a real pump during your workout, ive done this on a cupl occasions in the past and it give an awesum workout

RichDestiNY22
05-04-2012, 05:59 PM
The way i am suggesting is 10 sets of 3 reps with high weight for your squats, what do you currently do??
i have taken a lot from jamie lewis' blog and ebook on training, its pretty good, high weight high wolume and still adding weight each week, he bags out leangains but each to his own, i honestly LOVE leangains its awesum have more energy than ever before, if u want PM me and i can email u the ebook
this is a link to the basic structure and exercise, but the blog is worth a read in my opinion
chaosandpain.blogspot.com.au/2010/01/you-asked-for-it-and-youve-got-it.html

*EDIT i also think that adding in squats to ur program twice a week will help with ur DOMS, try adding them on the same day u do deadlifts for a real pump during your workout, ive done this on a cupl occasions in the past and it give an awesum workout

Thanks, Aussie! Will definitely check out the link. Wow - I can imagine Deads & Squats the same day being QUITE awesome! Still getting the fundamentals of both of those down now, so I don't feel comfortable doing that yet, but will give that a go for sure once I feel more accustomed to both. Cheers, Mate! (Americans can use that quasi-facetiously, right?)

aussieboi901
05-04-2012, 07:42 PM
Thanks, Aussie! Will definitely check out the link. Wow - I can imagine Deads & Squats the same day being QUITE awesome! Still getting the fundamentals of both of those down now, so I don't feel comfortable doing that yet, but will give that a go for sure once I feel more accustomed to both. Cheers, Mate! (Americans can use that quasi-facetiously, right?)
definately mate lol good luck with it all, i am still only a begginner in all this too, only been training bout 6-8mnths lol

RichDestiNY22
05-05-2012, 11:07 AM
Lunch Calories Carbs Fat Protein
Perdue Fit & Easy - Boneless Skinless Chicken Breast Cooked, 6 ozs 214 0 1 47 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Broccoli - Raw, 1 cup, chopped 30 6 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Add Food
Quick Tools
427 18 14 52
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Add Food
Quick Tools
766 13 42 69
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Bombay Sapphire - Gin, 4 oz 316 0 0 0 Ico_delete
Add Food
Quick Tools
457 6 1 26

Totals 1,650 37 57 147

RichDestiNY22
05-05-2012, 11:11 AM
Week 5:

5/5/12: 175.8 (+.2)

Waist (at navel): 32.5 (-.25)
2" above navel: 32.0
2" below navel: 32.0 (-.5)
Chest: 41.25 (-.5)
Arms: 15.0 (-.1)
Thigh: 22.9 (same)
Calf: 15.4 (-.1)

I suppose the weight drops were bound to hit a lull at some point. Honestly I feel like last week may have been lower than it should have been because I felt super dry. Also, I was unable to take my morning sheet until after my workout today, but I weigh in on an empty stomach. Regardless, all measurements continue going down. And while I'm not too excited about my chest & arms getting smaller, I'm definitely looking more defined so I'm going the right direction. Next week I'll weigh in on Friday morning since I will be out of town on Saturday. Hoping to confirm that this week's weight was not indicative of my approach losing effectiveness.

RichDestiNY22
05-05-2012, 11:18 AM
SQUATS
105 x 6
135 x 5
185 x 4
235x5 - PR
215x6
195x8

LEG PRESS
590x5 - PR
540x7
450x12

MACHINE CALF RAISE
340x8 - PR
320x10
300x12

SEATED CALF RAISE
150x6 - PR
140x7
110x12

My weak point of legs continues to improve at newbie pace - PRs all around today! Felt a bit "hoppy" on my heaviest set of squats but also increased weight on sets 2 & 3, so I do think the benefit of getting my mind amped up for that heavy set pays more dividends than just that particular set. Leg Press is jumping up huge each week! Very happy with this workout.

RichDestiNY22
05-05-2012, 11:24 AM
Hey guys if u need a lil advice on exercises i am currently doin a bachelor of pharmacy combined with sports science, and have been unofficially doin a TAFE course on PT (borrowed a mates TAFE books to learn) so i can offer a lil advice, RichDestiNY22, wat press is givin u grief??? if u want help lemme know, i got a cupl PT mates as well that help me out a lot too

My man! Just saw this post actually...

The overhead barbell press is the one killing me. I've watched Rippetoe's vids on it and am trying to keep form strict (ie. avoid push presses), but I haven't been able to add any weight or reps, and I'm doing it 2nd in my workout when I should still be fairly fresh. Would love some feedback. Thanks!

aussieboi901
05-05-2012, 02:27 PM
My man! Just saw this post actually...

The overhead barbell press is the one killing me. I've watched Rippetoe's vids on it and am trying to keep form strict (ie. avoid push presses), but I haven't been able to add any weight or reps, and I'm doing it 2nd in my workout when I should still be fairly fresh. Would love some feedback. Thanks!
Hey man i had same problem, am starting to get progress now, i started doing them first in my workout, biggest thing too is as ur lifting it try to push it back on an angle that would just graze ur nose, if u gotta pull ur head back thats fine, and then when the bar is over ur head push ur head under it, if ur still struggling to add weight again go to the 10x3 sets i have just started that this week so will se how progress goes with those, but the 10x3 sets is great wen u get to a sticking point and cant progress further i swear by it
Good luck man

RichDestiNY22
05-05-2012, 04:13 PM
Hey man i had same problem, am starting to get progress now, i started doing them first in my workout, biggest thing too is as ur lifting it try to push it back on an angle that would just graze ur nose, if u gotta pull ur head back thats fine, and then when the bar is over ur head push ur head under it, if ur still struggling to add weight again go to the 10x3 sets i have just started that this week so will se how progress goes with those, but the 10x3 sets is great wen u get to a sticking point and cant progress further i swear by it
Good luck man

Thanks dude. Will try it first in my workout this week and see how it goes.

Will_Purity
05-05-2012, 04:27 PM
Awesome progress and dedication rich.
Subbed.

RichDestiNY22
05-06-2012, 07:25 AM
Lunch Calories Carbs Fat Protein
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 Ico_delete
Betty Crocker - Heart Smart Bisquick Pancake & Baking Mix, 1.5 cup 631 122 11 14 Ico_delete
Egg - Large, Raw, 1 egg (58g) 70 0 5 6 Ico_delete
Friendship - All Natural Low Fat Cottage Cheese 1% Milkfat No Salt Added, 1 cup (113g) 180 8 2 32 Ico_delete
Quaker - Instant Oatmeal , 1 packet (30g) 120 19 2 4 Ico_delete
All Whites - 1/3 Cup Egg Whites, 3 large (1.2 oz) 150 0 15 30 Ico_delete
Add Food
Quick Tools
1,237 161 35 94
Dinner
Kraft - Fresh Take Chili Lime & Panko Recipe, 0.501 Packet 300 24 18 15 Ico_delete
Homemade - Mashed Red Skin Potatos (Fat Free Milk), 1.5 cup 356 58 13 7 Ico_delete
Perdue Fit & Easy - Boneless Skinless Chicken Breast Cooked, 12 ozs 429 0 2 94 Ico_delete
Add Food
Quick Tools
1,085 82 33 116
Snacks
Dove Chocolate - Dark Chocolate & Cherry Swirl Heart Promises, 1 pieces 38 4 2 0 Ico_delete
Kellogg's - Eggo Nutri-Grain Waffles (Whole Grain & Low Fat), 1 waffles 70 14 1 3 Ico_delete
Life Brand - Smart Pop Popcorn 100 Calorie Mini Bag (Buttery Flavor), 1.25 mini bag 256g 125 25 2 3 Ico_delete
Smithwick's - Irish Ale, 12 oz. 150 15 0 0 Ico_delete
Bud Light - Beer, 4 can 440 28 0 4 Ico_delete
Bombay Sapphire - Gin, 1 oz 79 0 0 0 Ico_delete
Utz - Pretzels - Honey Wheat Braided Twists , 7 pretzels 120 23 2 2 Ico_delete
Add Food
Quick Tools
1,022 109 7 12

Totals 3,344 352 75 222

Today was pretty disastrous. I started my day with some solid protein pancakes (props to tkonpk for that idea) right after squats & I was stuffed. But three hours later I was starving and I could not stop my hunger throughout the day. I'm thinking it could be a combo of eating immediately after my workout as opposed to several hours later as I usually do, or the fact that I had no coffee yesterday at all. Once I realized I was going over, I treated it as a refeed and gave in a bit too much frankly. The positives are that protein and carbs were both quite high, but my fat intake was way above what it should have been for a training day.

Sunday will be a challenge as well since we're going to lunch at a Mexican joint with friends. Will try to keep my cals in check. I'm pretty sure regardless that I'll be doing a full day fast sometime this week to make up this surplus - Tinymuscolo gives me mental fortitude! ;-)

TinyMuscolo
05-06-2012, 07:38 AM
I'm pretty sure regardless that I'll be doing a full day fast sometime this week to make up this surplus - Tinymuscolo gives me mental fortitude! ;-)

My mental fortitude is on sale, but I gave u some for free! ;)

If anyone's interested in getting ripped but it doesnt have the gut required, I sell also seeds that make grow a big fat pair o'balls under the tool! But they're costly :)

RichDestiNY22
05-07-2012, 07:23 AM
DEADLIFTS
135x6
185x5
225x4
295x4 - PR
265x5
225x7

WEIGHTED CHINS
BW+60x3
BW+25x5
BWx7

PENDLAY ROWS
185x7
165x8
135x8

MACHINE SHRUGS
410x6 - PR
360x8
270x11

DB Curls
45x6
40x7
35x8

Pretty good overall. Deadlifts are getting stronger very steadily - I know I could get 315 up, but will go with 305 next week just to be safe. 2nd & 3rd sets were heavier as well. Weighted Chins weren't great today, but weren't terrible either. My lower back felt a bit cramped, so I dropped down in weight on Pendlay rows. I also noticed that I'm only really hitting my chest with the bar on my light sets, so perhaps I should go down even more? Will make a judgment call when I see how I'm feeling next week. Shrugs & Curls felt great.

RichDestiNY22
05-07-2012, 07:41 AM
Lunch Calories Carbs Fat Protein
Lazlo's - Avocado and Salmon Salad, 2 cups 309 19 14 28 Ico_delete
Homemade - Citrus Vinaigrette, 3 tbsp 246 2 27 0 Ico_delete
Add Food
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555 21 41 28
Dinner
Add Food
Quick Tools

Snacks
Generic (White Corn) - Tortilla Chips, 33 chips 390 57 24 6 Ico_delete
Generic - Homemade Guacamole, 8 tablespoon 508 34 44 6 Ico_delete
Utz - Pretzels - Honey Wheat Braided Twists , 7 pretzels 120 23 2 2 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Tufts - Chocolate Dipping Sauce, 3 oz 183 45 3 3 Ico_delete
Add Food
Quick Tools
1,484 171 75 69

Totals 2,039 192 116 97

Mexican Restaurant went awful as expected. I got a Salmon & Avocado salad to try and keep in line, but those damn salty delicious chips would not stay out of my mouth! Skipped dinner as a pennance, in spite of wifey ordering pizza! Will definitely need to stay strict this week to keep in line for my goal of 170 by June 2.

RichDestiNY22
05-08-2012, 06:19 AM
Calories stayed nice and low yesterday. Will extend my fast today, possibly hitting 24 hours since I had dinner early yesterday. Stomach is grumbling already, but I'm learning to enjoy it... Lotta coffee coming my way today ;-)

RichDestiNY22
05-08-2012, 07:16 AM
Full Details from yesterday...

Lunch Calories Carbs Fat Protein
Rao's Homemade - Marinara Sauce, 1/2 Cup 80 4 6 1 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Broccoli - Raw, 1 cup, chopped 30 6 0 2 Ico_delete
Add Food
Quick Tools
740 124 12 33
Dinner
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Boar's Head - Jerk Turkey Breast, 4 oz. 120 0 2 24 Ico_delete
Add Food
Quick Tools
600 92 6 42
Snacks
Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
Quick Tools
283 12 2 52

Totals 1,623 228 20 127

Protein was a bit low cause I had actually bought 3/4 lbs of the jerk turkey but left most of it in my fridge at work :-(

aussieboi901
05-08-2012, 01:33 PM
hey man let me know how u go with overhead press next will be interested to see how it goes for u.
Hows the weight going?? Keep up the good work mate definitely making sum progress on the lifts

RichDestiNY22
05-08-2012, 01:43 PM
hey man let me know how u go with overhead press next will be interested to see how it goes for u.
Hows the weight going?? Keep up the good work mate definitely making sum progress on the lifts

Thanks, Pal. Hitting up presses tomorrow morning. Will update here. Hoping putting them first helps me get an extra rep or two...

Weight loss stalled a bit last week but hoping it jumpstarts again. Was averaging 2 lbs/week so I knew it couldn't last forever (unfortunately)

RichDestiNY22
05-08-2012, 07:41 PM
Lunch Calories Carbs Fat Protein
Boar's Head - Jerk Turkey Breast, 8 oz. 240 0 4 48 Ico_delete
Add Food
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240 0 4 48
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
All Whites - 1/3 Cup Egg Whites, 3 large (1.2 oz) 150 0 15 30 Ico_delete
Add Food
Quick Tools
916 13 57 99
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
Add Food
Quick Tools
141 6 1 26

Totals 1,297 19 62 173

Extended my fast to 24 hour mark - no sweat. It really is fun once you get used to the concept, how you can just choose to push it further. May do a preliminary weigh in tomorrow morning to see how I'm looking, and pull the same type of day Thursday if I think I need the extra burn. Hoping the high protein will fuel a strong workout tomorrow morning.

Aussie - will let you know how it goes with prioritizing overhead press.

FBZP
05-09-2012, 12:20 AM
good luck for the OHP, one of my issues too, it wont go up! I'm currently microloading it now
How did you find the 24hr fast? was it worse towards the end or anything? I will have to get those into my cut later this year

RichDestiNY22
05-09-2012, 05:42 AM
OVERHEAD PRESS
135x7 - PR
115x8
95x10

BENCH PRESS
135 x 5
185 x 4
225x4
205x6
185x10

INCLINE BENCH
175x6 - PR
155x8
135x9

WEIGHTED DIPS
BW+70x6 - PR
BW+35x9
BW+20x10

DB SIDE LATERALS
35x8
30x12
25x12

Prioritizing Presses worked well! I was a bit disappointed that I lost 2 reps off my heavy set of bench, but Inclines & Dips went up also, so I'll stick with this to hopefully bring up my shoulder/upper chest a bit - especially since flat bench was already a strength. Ultimately I think this will help overall development and even bring up flat bench eventually as the surrounding muscles get stronger.

RichDestiNY22
05-09-2012, 06:12 AM
good luck for the OHP, one of my issues too, it wont go up! I'm currently microloading it now
How did you find the 24hr fast? was it worse towards the end or anything? I will have to get those into my cut later this year

24 hour fast was fine. Just stay busy & you really dont think much about it. I've done it a few times now. Coffee + water + gum = success.

OHP went well today putting it first. How does micro loading work?

FBZP
05-09-2012, 06:30 AM
24 hour fast was fine. Just stay busy & you really dont think much about it. I've done it a few times now. Coffee + water + gum = success.

OHP went well today putting it first. How does micro loading work?

that's good to hear man
I picked up some small 0.25kg plates which means I can add small increments at a time on the exercises I start to stall on, like bench and OHP. I tend to add +1kg at a time instead of the usual +2.5kg (2x1.25kg plates) and find I can get the bar moving with a smaller weight increase compared to a +2.5kg increase.

RichDestiNY22
05-09-2012, 08:15 AM
that's good to hear man
I picked up some small 0.25kg plates which means I can add small increments at a time on the exercises I start to stall on, like bench and OHP. I tend to add +1kg at a time instead of the usual +2.5kg (2x1.25kg plates) and find I can get the bar moving with a smaller weight increase compared to a +2.5kg increase.

Ah, gotcha. Increased weight is increased strength. May try that as I hit future walls... Thanks!

RichDestiNY22
05-10-2012, 07:11 AM
Lunch Calories Carbs Fat Protein
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Add Food
Quick Tools
710 124 9 32
Dinner
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Boar's Head - Ever Roast Chicken Breast, 16 oz 400 8 4 104 Ico_delete
Add Food
Quick Tools
880 100 8 122
Snacks
Regal Movie Theater - Small Popcorn, No Butter, 6 cups 400 25 27 4 Ico_delete
Add Food
Quick Tools
400 25 27 4

Totals 1,990 249 44 158

Cals were right on point until that stupid popcorn. Really should have checked myself on that but it was free at a screening of the Rangers game so I gave in. Did however stay away from the beer. Upset that I now have to go deeper in the whole to stay on track for the week, but I'll manage.

Going to eat most of my cals relatively early today with just a protein fluff tonight, which I believe will lead to a lower weigh in since I'm doing it tomorrow morning instead of Saturday this week. This morning I was up to 177 but I know from experience that popcorn really retains water on me.

RichDestiNY22
05-10-2012, 12:11 PM
Just found this link about increasing press strength:

startingstrength.com/articles/stronger_press_starr.pdf

It recommends training the press more than once a week to really get it going. So I think I will try to work it in on Squat days. Will give some extra targeted pressing, as well as more recovery time between Squats & Leg Press. Time permitting, I will try to incorporate it tomorrow...

aussieboi901
05-10-2012, 01:03 PM
Just found this link about increasing press strength:

startingstrength.com/articles/stronger_press_starr.pdf

It recommends training the press more than once a week to really get it going. So I think I will try to work it in on Squat days. Will give some extra targeted pressing, as well as more recovery time between Squats & Leg Press. Time permitting, I will try to incorporate it tomorrow...
sounds good man i started training press on my squat and dead lift days, monday wednesday and friday and it seems to be helpin really great read man good lick with it

RichDestiNY22
05-10-2012, 06:01 PM
Wow, just tried the Trutein Cinnabun flavor - holy Fuark it's good! Definitely more fluff in my future...

RichDestiNY22
05-10-2012, 06:07 PM
Dinner
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
All Whites - 1/3 Cup Egg Whites, 3 large (1.2 oz) 150 0 15 30 Ico_delete
Generic - 93% Lean Hamburger, 8 oz 304 0 8 40 Ico_delete
Add Food
Quick Tools
992 13 59 109
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Bombay Sapphire - Gin, 1 oz 79 0 0 0 Ico_delete
Trutein - Cinnabun Protein Powder , 51 g 1 (scoop) 180 8 2 36 Ico_delete
Add Food
Quick Tools
302 14 2 40

Totals 1,294 27 61 149

Kept the cals low today. Basically just a single meal that I've officially dubbed the "protein bomb" in myfitnesspal, then some aforementioned cinnabun fluff. Got my milk ratio off so it was a bit more liquidy than I'd have liked, but the flavor was amazing!

Feel like I'm fighting off a cold and have a trip to visit family this weekend :-( Will see how I feel in the AM but I might skip the workout if I'm feeling sheety. Hoping a good night's sleep will get me back on track...

FBZP
05-11-2012, 01:09 AM
Just found this link about increasing press strength:

It recommends training the press more than once a week to really get it going. So I think I will try to work it in on Squat days. Will give some extra targeted pressing, as well as more recovery time between Squats & Leg Press. Time permitting, I will try to incorporate it tomorrow...

thanks for sharing that
do you think its worth using dumbbells as an alternative instead of a barbell when doing the press to recruit some more muscles when lifting, as more stability will be required compared to lifting a barbell or is that pure broscience?

hope the cold gets better, I had one recently didnt feel like training but a heavy squat session actually cured me of it :)

RichDestiNY22
05-11-2012, 05:41 AM
Woke up feeling like crap, so figured squatting was not the best idea. Chugging airborne & trying to rest up this weekend :-(

Weighed in at 175.6 this morning - back to my number from 2 weeks ago. Not thrilled with that but I guess given the weekend mess I can take some satisfaction. I also read on rippedbody's most recent post that most people experience a stall for about 2 weeks, so hopefully that was it and I can continue progressing. If weight loss doesn't kick in after a good week I'll reevaluate calories.

aussieboi901
05-11-2012, 03:02 PM
Woke up feeling like crap, so figured squatting was not the best idea. Chugging airborne & trying to rest up this weekend :-(

Weighed in at 175.6 this morning - back to my number from 2 weeks ago. Not thrilled with that but I guess given the weekend mess I can take some satisfaction. I also read on rippedbody's most recent post that most people experience a stall for about 2 weeks, so hopefully that was it and I can continue progressing. If weight loss doesn't kick in after a good week I'll reevaluate calories.
thats the way man dont let a minor set back throw it for u, u will be right, ull get there just keep thinkin of the goal at the end best of luck

TinyMuscolo
05-11-2012, 03:05 PM
Fck scales, chicks dont get lbs or kg numbers, but they do get ABS lol

aussieboi901
05-11-2012, 03:10 PM
Fck scales, chicks dont get lbs or kg numbers, but they do get ABS lol
aint that the truth man :P

RichDestiNY22
05-11-2012, 06:57 PM
Thanks fellas. Feeling like garbage, but you both made me laugh. Kill it this weekend, boys.

sarasayshi
05-11-2012, 08:53 PM
Woke up feeling like crap, so figured squatting was not the best idea. Chugging airborne & trying to rest up this weekend :-(

Weighed in at 175.6 this morning - back to my number from 2 weeks ago. Not thrilled with that but I guess given the weekend mess I can take some satisfaction. I also read on rippedbody's most recent post that most people experience a stall for about 2 weeks, so hopefully that was it and I can continue progressing. If weight loss doesn't kick in after a good week I'll reevaluate calories.

Start taking zinc, vitamin C and echinnacea! I can kick a cold in 2 days by starting that crap when you feel a cold coming on.

RichDestiNY22
05-12-2012, 05:53 AM
Start taking zinc, vitamin C and echinnacea! I can kick a cold in 2 days by starting that crap when you feel a cold coming on.

Thanks, Sara! Will do...

RichDestiNY22
05-14-2012, 08:29 AM
Still feeling pretty ****ty. Flying and uncontrolled diet/rest didn't really help me recover this weekend, so priority number one is getting healthy again. I'm hoping by Wednesday I'll be able to commit 100% again to fat loss, but for now it's just about shaking out the grogginess.

I am doing better however. Sara, the Zinc is helping quite a bit. Really just need to get my sleep back up.

sarasayshi
05-14-2012, 05:40 PM
Still feeling pretty ****ty. Flying and uncontrolled diet/rest didn't really help me recover this weekend, so priority number one is getting healthy again. I'm hoping by Wednesday I'll be able to commit 100% again to fat loss, but for now it's just about shaking out the grogginess.

I am doing better however. Sara, the Zinc is helping quite a bit. Really just need to get my sleep back up.

Glad it's helping! Hope you feel better soon so you can kick it Rich-style! ;)

RichDestiNY22
05-15-2012, 12:26 PM
Finally feeling back to my old self. Going to get my arse back in the gym tomorrow morning!

RichDestiNY22
05-16-2012, 08:04 AM
Quite frustrated this morning. Got home last night and was SHOT by 9pm. Alarm went off & there was no chance I was getting up. Took the extra rest and hoping I can shake off the rest of this bug.

The one positive of being sick is that it really makes me crave the workouts. I know once my body cooperates I'll be back in there with the right mindset to keep crushing.

If I can start back up by this weekend, I will have basically just had a week off. So most likely I will extend the cut another week which will put me through June. Timing would be perfect too since I could really enjoy July 4th BBQs if I'm on my diet break at that time.

RichDestiNY22
05-18-2012, 12:26 PM
OK, Bodybuilding confessional time:

While I was legitimately sick for the better part of a week and felt justified in overeating to get better, I definitely took it too far and this week has been pretty damn awful. Haven't been logging too much and I would definitely underestimate at this point, so I'm going to view it as basically a mid-cut diet break and move on. Hitting up squats tomorrow and will hopefully have little enough soreness to get in deads on Sunday. This way I can continue eating big for the weekend then hit the deficit hard next week.

A couple of things to take away from this experience: Momentum is a MFer. While I was strictly adhering to my diet guidelines, I found it pretty easy to stick to my 1-2 days of eating more freely without much issue. But once I gave myself a few days to indulge, the binging just got more and more out of control. Ironically, the farther off track I strayed, the less satisfying the experience actually was. Almost like I knew I hadn't earned it, so I didn't even enjoy it.

So tomorrow starts anew and I'll stay straight and narrow for the next 6 weeks. I've appreciated the support so far guys & gals... keep me honest.

66jzmstr
05-18-2012, 01:35 PM
OK, Bodybuilding confessional time:

While I was legitimately sick for the better part of a week and felt justified in overeating to get better, I definitely took it too far and this week has been pretty damn awful. Haven't been logging too much and I would definitely underestimate at this point, so I'm going to view it as basically a mid-cut diet break and move on. Hitting up squats tomorrow and will hopefully have little enough soreness to get in deads on Sunday. This way I can continue eating big for the weekend then hit the deficit hard next week.

A couple of things to take away from this experience: Momentum is a MFer. While I was strictly adhering to my diet guidelines, I found it pretty easy to stick to my 1-2 days of eating more freely without much issue. But once I gave myself a few days to indulge, the binging just got more and more out of control. Ironically, the farther off track I strayed, the less satisfying the experience actually was. Almost like I knew I hadn't earned it, so I didn't even enjoy it.

So tomorrow starts anew and I'll stay straight and narrow for the next 6 weeks. I've appreciated the support so far guys & gals... keep me honest.It's all trial and error - and we learn from both. :) Keep at it, Rich!

RichDestiNY22
05-18-2012, 03:54 PM
It's all trial and error - and we learn from both. :) Keep at it, Rich!

Thanks so much, Dave. Means a lot coming from you.

sarasayshi
05-19-2012, 12:31 AM
OK, Bodybuilding confessional time:

While I was legitimately sick for the better part of a week and felt justified in overeating to get better, I definitely took it too far and this week has been pretty damn awful. Haven't been logging too much and I would definitely underestimate at this point, so I'm going to view it as basically a mid-cut diet break and move on. Hitting up squats tomorrow and will hopefully have little enough soreness to get in deads on Sunday. This way I can continue eating big for the weekend then hit the deficit hard next week.

A couple of things to take away from this experience: Momentum is a MFer. While I was strictly adhering to my diet guidelines, I found it pretty easy to stick to my 1-2 days of eating more freely without much issue. But once I gave myself a few days to indulge, the binging just got more and more out of control. Ironically, the farther off track I strayed, the less satisfying the experience actually was. Almost like I knew I hadn't earned it, so I didn't even enjoy it.

So tomorrow starts anew and I'll stay straight and narrow for the next 6 weeks. I've appreciated the support so far guys & gals... keep me honest.

I know how you feel! I came down with a cold a few days ago and today it hit me the worst. I have been avoiding grains for 2 months now and have felt great but today all of a sudden i was craving my pro-oats. SO I caved and had a big bowl, well this escalated into me eating 5 chocolate chip cookies I made for my son a few days ago. I went nuts! Time to get back on the horse for tomorrow. Hopefully I feel at least 50% better so i can kill it in the gym. I stayed home today and vegged out on the couch!

Just get back in the saddle, Rich! You got this!

TinyMuscolo
05-19-2012, 06:00 AM
OK, Bodybuilding confessional time:

While I was legitimately sick for the better part of a week and felt justified in overeating to get better, I definitely took it too far and this week has been pretty damn awful. Haven't been logging too much and I would definitely underestimate at this point, so I'm going to view it as basically a mid-cut diet break and move on. Hitting up squats tomorrow and will hopefully have little enough soreness to get in deads on Sunday. This way I can continue eating big for the weekend then hit the deficit hard next week.

A couple of things to take away from this experience: Momentum is a MFer. While I was strictly adhering to my diet guidelines, I found it pretty easy to stick to my 1-2 days of eating more freely without much issue. But once I gave myself a few days to indulge, the binging just got more and more out of control. Ironically, the farther off track I strayed, the less satisfying the experience actually was. Almost like I knew I hadn't earned it, so I didn't even enjoy it.

So tomorrow starts anew and I'll stay straight and narrow for the next 6 weeks. I've appreciated the support so far guys & gals... keep me honest.

It reminds me of my first diet break, the good thing is, I got back on track in no time, I dunno why but it seems that the break pushed my mentality to a whole new level. In a week I reached my all-time leanest. It may happen to you as well....but still, mood swinging fckes up, before the good happens.

RichDestiNY22
05-19-2012, 01:36 PM
SQUATS
135 x 5
185 x 4
225x6
205x8
185x10

OVERHEAD PRESS
115x6
115x5
115x6

LEG PRESS
550x6
500x8
450x10

CALF MACHINE RAISES
320x10
300x12
260x14

SEATED CALF RAISES
150x7 - PR
140x8
90x14

Felt good to get back into the swing of things. I basically reverted a week on strength, although I probably could have pushed it but stayed safe. Overhead press went well and I'll look to add weight to that as I was only shooting for 3x5 and actually got 6 on 2 sets. Hit 1 PR on seated calf raise but felt a bit of a pull - hopefully nothing too serious. I was able to stretch it out and walk it off pretty well.

RichDestiNY22
05-19-2012, 01:38 PM
I know how you feel! I came down with a cold a few days ago and today it hit me the worst. I have been avoiding grains for 2 months now and have felt great but today all of a sudden i was craving my pro-oats. SO I caved and had a big bowl, well this escalated into me eating 5 chocolate chip cookies I made for my son a few days ago. I went nuts! Time to get back on the horse for tomorrow. Hopefully I feel at least 50% better so i can kill it in the gym. I stayed home today and vegged out on the couch!

Just get back in the saddle, Rich! You got this!

Thanks Sara. I definitely think when you're sick, there's an easy tendency to eat whatever the hell you want cause you feel like you need it. But I'm back on track and you will be too in no time. Rest up and kick more ass when you're ready...

RichDestiNY22
05-19-2012, 01:40 PM
It reminds me of my first diet break, the good thing is, I got back on track in no time, I dunno why but it seems that the break pushed my mentality to a whole new level. In a week I reached my all-time leanest. It may happen to you as well....but still, mood swinging fckes up, before the good happens.

Interesting. That would certainly be very cool. Funny enough, I actually looked a bit leaner the first few days, but I didn't have much of an appetite. End of the week was just awful all around - too many unplanned comfort foods for no good reason. But I'm focused again and it would be great if this week long slip up actually made me stronger mentally & leaner physically. Thanks as always for the support, Tiny!

RichDestiNY22
05-20-2012, 10:17 AM
Lunch Calories Carbs Fat Protein
Betty Crocker - Heart Smart Bisquick Pancake & Baking Mix, 0.666 cup 280 54 5 6 Ico_delete
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
All Whites - 1/3 Cup Egg Whites, 3 large (1.2 oz) 150 0 15 30 Ico_delete
Milk - Nonfat (fat free or skim), 0.66 cup 57 8 0 6 Ico_delete
Add Food
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727 72 22 90
Dinner
Fuji Steakhouse - Hibachi Steak & Chicken, 1 Plate 624 21 39 54 Ico_delete
Hibachi House - Hibachi Chicken Fried Rice, 1 cup 220 33 2 16 Ico_delete
Generic - Hibachi Grill Noodles, 6 ounces 270 42 6 0 Ico_delete
Benihana - Salad W/ Ginger Dressing, 1 salad 90 12 0 2 Ico_delete
Panda- Cedar Knolls, Nj - Sushi- Eel & Avocado Roll, 1 Roll 372 31 17 20 Ico_delete
Add Food
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1,576 139 64 92
Snacks
Add Food
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Totals 2,303 211 86 182

Pretty good overall :-)

RichDestiNY22
05-20-2012, 06:46 PM
DEADLIFTS
135x6
185x5
225x4
295x3
275x3
225x8

WEIGHTED CHINS
BW+60x3
BW+35x5
BW+10x6

PENDLAY ROWS
185x5
155x7
135x9

SHRUGS
360x6
270x10
270x10

DB CURLS
45x5
35x7
30x10

Stamina wasn't there today but strength was decent overall. I'm amazed by the increased soreness from squats after not training for a week. Ouch!

TinyMuscolo
05-20-2012, 11:26 PM
Stamina wasn't there today but strength was decent overall. I'm amazed by the increased soreness from squats after not training for a week. Ouch!

DOMS are a signal of the body caught off guard, so it's not likely to recover properly. Hence I despise DOMS like a tumor LOL

RichDestiNY22
05-21-2012, 10:39 AM
Lunch Calories Carbs Fat Protein
Flatout Flatbread - Multi-Grain With Flax - 8 Net Carbs, 53 grams (1 Flatbread or 1.9 Oz) 100 17 3 9 Ico_delete
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 3 serving ( 3 oz ) 454 0 19 67 Ico_delete
Oreida - Sweet Potato Steak Fries, 3 oz (8 Steak Fries) 120 18 5 1 Ico_delete
Add Food
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674 35 27 77
Dinner
Chili's Bar and Grill - Chicken Fajitas W/ Condiments & Tortillas, 1 plate as served 950 94 37 62 Ico_delete
Chili's Bar and Grill - Rice & Black Beans, 1 serving 290 48 7 9 Ico_delete
Chili's Grill & Bar - Bottomless Tortilla Chips and Salsa, 0.25 basket 255 31 13 3 Ico_delete
Chilis Grill & Bar - Onion String and Crispy Jalapeno Stack, 0.33 serving 347 23 27 4 Ico_delete
Add Food
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1,842 196 84 78
Snacks
Scotch, Johnnie Walker Black - Scotch, Johnnie Walker Black, 2 oz. 138 0 0 0 Ico_delete
Add Food
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138 0 0 0

Totals 2,654 231 111 155

Usual for weekend, went slightly over both days. However, anticipating this I planned 2 workouts to coincide and will stay low cal 4 out of 5 days this week.

RichDestiNY22
05-22-2012, 07:15 AM
Lunch Calories Carbs Fat Protein
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Chicken - Whole Breast (Skinless & Grilled, No Oil or Salt), 2 oounces 154 0 6 23 Ico_delete
Generic - 93% Lean Hamburger, 8 oz 304 0 8 40 Ico_delete
Kraft Salad Dressing - Classic Ranch Dressing, 2 tbsp 110 2 11 0 Ico_delete
Add Food
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1,146 24 61 103
Dinner
Add Food
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Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Add Food
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441 16 2 52

Totals 1,587 40 63 155

Back in stride ;-)

aussieboi901
05-22-2012, 12:25 PM
Lunch Calories Carbs Fat Protein
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Chicken - Whole Breast (Skinless & Grilled, No Oil or Salt), 2 oounces 154 0 6 23 Ico_delete
Generic - 93% Lean Hamburger, 8 oz 304 0 8 40 Ico_delete
Kraft Salad Dressing - Classic Ranch Dressing, 2 tbsp 110 2 11 0 Ico_delete
Add Food
Quick Tools
1,146 24 61 103
Dinner
Add Food
Quick Tools

Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Add Food
Quick Tools
441 16 2 52

Totals 1,587 40 63 155

Back in stride ;-)


Good to see u gettin back in the swing of things man good luck

RichDestiNY22
05-23-2012, 08:51 AM
Lunch Calories Carbs Fat Protein
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Chicken - Whole Breast (Skinless & Grilled, No Oil or Salt), 2 oounces 154 0 6 23 Ico_delete
Kraft Salad Dressing - Classic Ranch Dressing, 2 tbsp 110 2 11 0 Ico_delete
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 2 slices 80 1 7 5 Ico_delete
Add Food
Quick Tools
1,040 25 57 91
Dinner
Add Food
Quick Tools

Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
All Whites - 100% Liquid Egg Whites, 0.5 cup 67 0 0 13 Ico_delete
Add Food
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350 16 2 65

Totals 1,390 41 59 156

EWPF didn't come out as hoped. I think there was way too much liquid. Still delicious, but haven't achieved that fluffiness I want. I'll try Tiny Muscolo's advice tonight and hit it up without milk. Hopefully this will lead to heavenly clouds of protein :-)

RichDestiNY22
05-23-2012, 09:19 AM
BENCH PRESS
135 x 5
185 x 4
225x6
205x8
185x10

OH PRESS
135x5
115x7
95x9

INCLINE PRESS
175x5
155x8
135x11

WEIGHTED DIPS
BW+70x6
BW+45x8
BW+25x11

DB SIDE LATERALS
45x8 - PR
35x11
25x12

Very pleased with today's workout given the layoff. Hit almost identical numbers on everything from 2 weeks ago, form was solid, and even hit one PR on side laterals! Wasn't expecting that, and I was definitely heaving (heeving?) the weight a bit to get it started, but tightened up form on the lighter sets to hypertrophy the muscle. I figure that will balance out the effectiveness, and also help to gain strength.

I moved OH Press back to 2nd since I am now training it twice a week. I also think I'm going to flop so that I'm doing RPT for OH Presses only on Squat day. Hoping that since my upper body will be fresher, I'll be able to add weight more quickly on my heavy sets Vs. trying to do so in conjunction with increasing Bench weight. And I'll do 3 sets of 5 on Bench days slightly lighter than my heaviest RPT set. Still a work in progress, but this seems like the best way to get that movement boosted quickly.

RichDestiNY22
05-24-2012, 07:24 AM
Lunch Calories Carbs Fat Protein
Hormel - Chili Master White Chicken Chili, 2 cup 440 34 16 38 Ico_delete
Chili's Grill & Bar - Classic Chicken Fajita (Meat Only), 0.25 Skillet 95 7 3 10 Ico_delete
Uncle Ben's - Whole Grain Fast & Natural Instant Brown Rice, 2 cup cooked 340 72 3 8 Ico_delete
Add Food
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875 113 22 56
Dinner
Lender's - New York Style Plain Bagel, 2 bagel 480 92 4 18 Ico_delete
Boar's Head - Ever Roast Chicken Breast, 16 oz 400 8 4 104 Ico_delete
Add Food
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880 100 8 122
Snacks
Add Food
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Totals 1,755 213 30 178

Went even lower calorie than I had intended, but honestly I wasn't that hungry at night. I scarfed the whole lunch & a bagel sandwich for lunch, which was literally like force feeding to finish. Awesome how quickly my system seems to have readapted the deficit appetite.

Did not try the EWPF yet, but looking forward to hitting that up tonight.

RichDestiNY22
05-25-2012, 06:41 AM
Lunch Calories Carbs Fat Protein
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Kraft Salad Dressing - Classic Ranch Dressing, 2 tbsp 110 2 11 0 Ico_delete
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 2 slices 80 1 7 5 Ico_delete
Broccoli - Raw, 1 cup, chopped 30 6 0 2 Ico_delete
Perdue - Fit & Easy Boneless, Skinless Chicken Breasts, Thin-Sliced, 4 oz (112 g) 120 0 2 26 Ico_delete
All Whites - 100% Liquid Egg Whites, 0.5 cup 67 0 0 13 Ico_delete
Oscar Mayer - Bacon Low Sodium, 2 slices 70 0 6 4 Ico_delete
Add Food
Quick Tools
1,036 24 50 106
Dinner
Add Food
Quick Tools

Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Colby-Jack Cheese Stick - Sargento, 1 piece 80 0 7 5 Ico_delete
Add Food
Quick Tools
363 16 9 57

Totals 1,399 40 59 163

Kept it nice and low cal today :-)

RichDestiNY22
05-25-2012, 07:12 AM
I should make a quick note since I've been promising results/pics of EWPF...

Last night after several minutes of vigorous magic bullet mixing, my egg whites still looked completely liquidy. So when I examined the box more closely, I saw a note that the product had been heated during pasteurization and specifically to not use it for merignes so I don't think it's fluffable. Made do with the skim milk & will buy a different egg white next trip to the store.

RichDestiNY22
05-26-2012, 07:46 AM
Lunch Calories Carbs Fat Protein
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 2 slices 80 1 7 5 Ico_delete
All Whites - 100% Liquid Egg Whites, 1 cup 133 0 0 27 Ico_delete
Oscar Mayer - Bacon Low Sodium, 2 slices 70 0 6 4 Ico_delete
Broccoli - Raw, 0.5 cup, chopped 15 3 0 1 Ico_delete
Add Food
Quick Tools
836 16 37 91
Dinner
Add Food
Quick Tools

Snacks
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Bacardi - Oakheart, 6 oz. 330 0 0 0 Ico_delete
Add Food
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613 16 2 52

Totals 1,449 32 39 143

RichDestiNY22
05-26-2012, 07:53 AM
Did my weigh in this morning and the number made me do a double take - 171.6!? I'm thinking that I'm likely dehydrated based on my binge drinking last night, brought about by my beloved Rangers tearing my still-beating heart out of my chest. But I digress...

I did go very low cal the past 2 days, and maybe the lack of planning during my sick week is exaggerating how bad my diet actually was. While I would love to believe that maybe my "terrible" week wasn't as terrible as I thought, I also don't want to have an inaccurate number be my measuring tool and set myself up for disappointment next week. So I will weigh in again tomorrow morning and split the difference for my "official" weekly weigh in. This will also help me walk the straight and narrow today, as the wife & I are heading to a BBQ. Sadly, I must have turned off my alarm rather than snoozing this morning, so I will need to do my squats tomorrow.

FBZP
05-28-2012, 02:19 AM
go get them squats man!!

TinyMuscolo
05-28-2012, 02:15 PM
I should make a quick note since I've been promising results/pics of EWPF...

Last night after several minutes of vigorous magic bullet mixing, my egg whites still looked completely liquidy. So when I examined the box more closely, I saw a note that the product had been heated during pasteurization and specifically to not use it for merignes so I don't think it's fluffable. Made do with the skim milk & will buy a different egg white next trip to the store.

Hell bro, dont blame pasteurization! :) it makes proteins bio-available, and takes away the risk of salmonella. My egg whites are pasteurized too.

If it doesnt get fluffy, it just takes more time! I notice it sometimes, it takes different time from bottle to bottle...maybe cos of the different temperatures they have been through their packaging/travelling their way to my place. Put the blender at a medium speed, I found it more effective.

The next post on my blog will be flooded of Food Porn, EWPF included.

If I feel like posting, which is not the case as of late :) .

sarasayshi
05-28-2012, 06:09 PM
Did my weigh in this morning and the number made me do a double take - 171.6!?



Whoa! You are beating me but I will catch you and then get lower than you! :P

RichDestiNY22
05-28-2012, 07:11 PM
Gotta play some catch up. Holiday weekend has kept me quite busy. Cliff notes: Workouts were fantastic yesterday & today. Diet was somewhat decent considering the BBQs, etc. until today, which was a wonderful disaster. More details ahead...

RichDestiNY22
05-28-2012, 07:15 PM
Whoa! You are beating me but I will catch you and then get lower than you! :P

Haha! I like the firey spirit, Sara! Bring it on, girl!

In fact, I was right in my disbelief. Ate at a surplus Saturday, probably even underestimated some & woke up Sunday at 176.4, which would have put my average for both days at 174, which seems much closer to normal. Ate well Sunday and weighed in Sunday at 174.6, so I think that's about right. Still happy with that, and I know the number will continue to drop... as will yours, girlie! :-)

RichDestiNY22
05-28-2012, 07:18 PM
Lunch Calories Carbs Fat Protein
Heinz - Ketchup, 3 tbsp (17 g) 45 12 0 0 Ico_delete
Generic - 80/20 Hamburger Patty, 1 1/4 lb 1,400 0 125 180 Ico_delete
Kraft - Kraft Singles - American Cheese Slices, 5 slice 2/3oz (19g) 300 10 20 15 Ico_delete
Add Food
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1,745 22 145 195
Dinner
Add Food
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Snacks
Ruffles - Potato Chips - Original, 3 oz (28 g/About 12 chips) 480 45 30 6 Ico_delete
Lay's - Fritolay's French Onion Dip, 10 TBSP 300 15 30 5 Ico_delete
Duncan Hines - Family Style Brownies - Dark Chocolate Fudge, 0.112 package 340 50 14 4 Ico_delete
Add Food
Quick Tools
1,120 110 74 15

Totals 2,865 132 219 210

Overall was disappointed with today, but not terribly so. Ultimately since it was a rest day, I should have just stuck with the bunless burgers, which I started with. Once I decided to "taste" the chips & dip, my hands & mouth may as well have belonged to somebody else... strangely, somebody not remotely concerned with my cutting goals :-) Not terrible though, considering the lack of discipline.

RichDestiNY22
05-28-2012, 07:24 PM
SQUATS
Barx6
135x5
185x4
235x7 - PR
205x9
185x10

OH PRESS
145x7 - PR
125x8
95x10

LEG PRESS
550x6
500x9
450x11

CALF MACHINE RAISE
340x10 - PR
300x12
260x14

SEATED CALF RAISE
150x8 - PR
130x10
110x14

With the unintentional skipped workout & the unplanned cheat day, my conscience had some making up to do. And this workout delivered! Squats felt better than ever - was getting really deep and for the first time actually feeling the slight "bounce" at the bottom of the spring-like reflex of the hamstrings/glutes kicking in. Destroyed my PR and will stack some more weight next week.

Moving the RPT session of OH press to Squat day was also clearly the right decision. My upper body was fully rested and my CNS was amped like crazy going into my first set and I leveled my old mark. Really hoping this addition will aid in bringing up my shoulder development & strength. Leg presses were good, not great, but I wouldn't really expect them to be excellent on a day that my squats were much better than I've previously experienced. Calves continue to morph into cows... See what I did there? ;-)

RichDestiNY22
05-28-2012, 07:26 PM
Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 8 oz. 840 152 8 40 Ico_delete
Add Food
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920 162 11 42
Dinner
4c - Seasoned Bread Crumbs, 0.666 cup 220 40 3 10 Ico_delete
Kirkland Signature - Chicken Breast - Grilled, 12 oz 360 0 5 78 Ico_delete
Uncle Ben's - Brown Rice (Boil Bag), 1.5 cup cooked 255 54 2 6 Ico_delete
Add Food
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835 94 10 94
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trunutrition Sciences Trutein - Vanilla, 1 scoop (34g) 120 5 1 25 Ico_delete
Magnum - Mini Almond, 1 Ice Cream 160 14 11 3 Ico_delete
Add Food
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323 25 12 32

Totals 2,078 281 33 168

Solid numbers, aided by prepping my own meals as opposed to eating at parties. Stayed a bit low to try and balance out my surplus from Saturday.

RichDestiNY22
05-28-2012, 07:37 PM
DEADLIFTS
135x6
185x5
225x4
305x3 - PR
275x7
245x10

WEIGHTED CHINS
BW+70x3 - PR
BW+50x5
BW+25x6

PENDLAY ROWS
185x6
155x10
135x11

MACHINE SHRUGS
360x7
310x9
270x11

HAMMER CURLS
50x7 - PR
40x9
30x13

Felt like a monster today! I woke up early and did laundry, and also took the dog for a decent walk, which combined with the icy hot I used to ease my lower back soreness from yesterday really made me feel ready to dominate when I stepped into the gym. I knew deadlifts were continuing to improve, and I was very happy with my first set. Yet according to Jefit, I actually set another PR with the high rep set 2 - not sure about these estimates, but I figure my bases are covered either way.

Weighted chins were a battle, but I felt good about them. I actually took a brief rest & got another rep on set 1 but did not count it towards my log. Pendlay rows numbers were slightly down, but I think my form is getting tighter on these, because I felt a tremendous pump between sets in my biceps, and none of the lower back tweaking I was concerned with a few weeks ago. Shrugs were a decent improvement from last week but still haven't matched the levels of pre-down week. Switched up supinated curls for hammer curls to round out the workout - both because I knew I could handle more weight for overall strength gain, and also because I think it will help hit the outer biceps & upper forearm to bring out some more vascularity. I was veiny as hell after these, so I am definitely sticking to that.

I was amped after this workout, perhaps a bit too much so. Which led to...

RichDestiNY22
05-28-2012, 07:42 PM
Lunch Calories Carbs Fat Protein
Cohens - Hor'derves - Spinach and Potato In Pastry Puff , 4 pieces 190 17 12 2 Ico_delete
Cohen's Hors D'oevures - Beef Cocktail Franks, 234 g 690 0 48 24 Ico_delete
Add Food
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880 17 60 26
Dinner
Chicken Breast - Grilled Homemade, 10 oz 460 0 10 90 Ico_delete
Generic - Tri Tip Steak, 9 oz. 658 0 39 71 Ico_delete
Homemade - Rainbow Pasta Salad With Vegetables, 2 cu 380 100 2 14 Ico_delete
Add Food
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1,498 100 51 175
Snacks
Bud Light Bottle - Beer, 3 Bottle 330 20 0 3 Ico_delete
Tostitos Scoops - Tortilla Chips (White Corn), 3 oz. (28g/about 12 chips) 420 54 21 6 Ico_delete
Costco - Spinach Artichoke and Parmesan Dip, 12 TBLS 600 6 54 24 Ico_delete
Generic - Homemade Guacamole, 6 tablespoon 150 26 33 5 Ico_delete
Shoprite - Chocolate Pudding Cake, 2 oz 200 24 11 3 Ico_delete
Breyers - Ice Cream - French Vanilla, 1/2 cup (125ml) 140 19 7 3 Ico_delete
Add Food
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1,840 149 126 44

Totals 4,218 266 237 245

I literally ate everything within reach today. I know I am always hungrier on deadlift day, even more so than squats. And I think the great workout combined with the whole holiday celebration atmosphere just led to a very F it attitude. At least I believe a good amount of those calories will go back to building the muscles I worked today. I'll only have one more workout this week (intentionally crammed yesterday & today together to offset party eating), so that gives me 3 days that I'll be aiming for an extreme deficit to try and offset the damage.

RichDestiNY22
05-28-2012, 07:45 PM
Hell bro, dont blame pasteurization! :) it makes proteins bio-available, and takes away the risk of salmonella. My egg whites are pasteurized too.

If it doesnt get fluffy, it just takes more time! I notice it sometimes, it takes different time from bottle to bottle...maybe cos of the different temperatures they have been through their packaging/travelling their way to my place. Put the blender at a medium speed, I found it more effective.

The next post on my blog will be flooded of Food Porn, EWPF included.

If I feel like posting, which is not the case as of late :) .

Oh, I'm a big fan of Louis Pastuer's work ;-) I just thought the fact that it specified that maybe meant they heated it to a level not all companies do...

I'll give it another shot at medium and see if I can get better consistency.

RichDestiNY22
05-28-2012, 07:46 PM
go get them squats man!!

Indeed I did, brother. Starting to love the workout I used to despise. Feels good man.

Thanks for the continued support!

RichDestiNY22
05-30-2012, 09:04 AM
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
All Whites - All Whites, 18 Tbsp (46g) 150 0 0 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3 slices 120 1 10 7 Ico_delete
Add Food
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926 14 43 99
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Add Food
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283 16 2 52

Totals 1,209 30 45 151

Kept it super low cal as a penance for my overindulgence on Memorial Day. A busy day at work was just what the cutting doctor ordered, as I really didn't even have time to feel hungry. Also felt quite full and satisfied eating all of these calories in one meal, in spite of approximately a 25 hour fast!

RichDestiNY22
05-30-2012, 09:35 AM
BENCH PRESS
135x6
185x5
235x5
205x9
185x10

OH PRESS
125x5
125x4
115x4

INCLINE PRESS
175x6
155x8
135x11

WEIGHTED DIPS
BW+75x6 - PR
BW+45x9
BW+35x11

DB SIDE LATERALS
45x7
35x10
20x12

Workout felt great today! :-)

Tied PRs from before my illness in both flat & Incline Bench, and felt really good about my form on both. Similar to squats the other day, I felt the muscle springing through the sticking point at the bottom. OH Presses were humbling as always on Bench day, but I think I was just trying to add too much too fast. Will drop back to 120 next week and see if I can get 3 sets of 5.

Dips continue to stroke my ego, and I did the same on Side laterals - hoisting a bit on my heavy set then tightening up form on the lighter ones. I burned out with 3 sets of pushups, and knew I was shot when I got like 12 on my last set. Pump was incredible afterwards.

aussieboi901
05-30-2012, 01:06 PM
nice work mate, OH Press going up looks nice, mine is still stuck at 110, might reset if theres no change next week keep up the good work

RichDestiNY22
05-30-2012, 02:34 PM
nice work mate, OH Press going up looks nice, mine is still stuck at 110, might reset if theres no change next week keep up the good work

Thanks man. Working it RPT style on Squat day really made a difference because my strength is much higher than after doing benches. Endurance is obviously still a work in progress.

RichDestiNY22
05-31-2012, 07:34 AM
Lunch Calories Carbs Fat Protein
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Add Food
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710 124 9 32
Dinner
Perdue Fit & Easy - 98% Fat Free Boneless Skinless Chicken Thin Sliced Breasts, 8 oz 200 0 4 52 Ico_delete
Lender's - New York Style Plain Bagel, 2.5 bagel 600 115 5 23 Ico_delete
Add Food
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800 115 9 75
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Fiber One Bar - Fiber One Bar, Oats & Chocolate, 1 bar (40 g) 140 29 4 2 Ico_delete
Add Food
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423 45 6 54

Totals 1,933 284 24 161

Hit my macro goals and kept the calories lower than normal. Happy with this day's nutrition overall, though I really could have gone for some extra food later in the day. I think building this mental relationship between cheat/binge days detracting from being able to eat as much as would feel satisfying will ultimately help me avoid them long term.

TinyMuscolo
05-31-2012, 08:03 AM
Hit my macro goals and kept the calories lower than normal. Happy with this day's nutrition overall, though I really could have gone for some extra food later in the day. I think building this mental relationship between cheat/binge days detracting from being able to eat as much as would feel satisfying will ultimately help me avoid them long term.

As acquainted as I am on eating disorders, Id switch the implication arrow backwards. If u binge/have binged, it means the diet is not set up, at least it needs to be tailored according to your needs. THIS will lead to no binges. I learned this through a reasonable amount of papers, but FIRST HAND first and foremost.

Ppl like me and you should be far from cycling carbs/cals/whatever, but that's a complete different story...

RichDestiNY22
05-31-2012, 12:25 PM
Always respect your opinion, but I'm unclear on what you mean here exactly. Are you saying if the diet is tailored properly that there will be no binges? I appreciate the potential trap of falling into eating disorder territory by going crazy one day then not eating anything for 2 to try and make up that surplus, but I'm failing to see the connection between having an "F it" attitude on a big holiday weekend, and my general diet plan being not properly set up. Please elaborate.

TinyMuscolo
05-31-2012, 01:10 PM
Are you saying if the diet is tailored properly that there will be no binges?

Yes, I just meant no mind****-induced binges, which can lead to a downward spiral. A proper diet should avoid that risk.

As for the "Fxxk it"days, Id rather do it on special "sittings" LOL, at least Im not able to manage a whole 24 hrs' long timespan. Anyway I completely agree with u on this side, in fact Im a strong proponent of them!

And finally, I was not referring to your diet specifically when I said that if one sets everything up properly, he doesnt binge. Its just the usual me that works out his philosophy and mind speculations :) Hope you dont mind I do it here ;)

RichDestiNY22
05-31-2012, 01:17 PM
Yes, I just meant no mind****-induced binges, which can lead to a downward spiral. A proper diet should avoid that risk.

As for the "Fxxk it"days, Id rather do it on special "sittings" LOL, at least Im not able to manage a whole 24 hrs' long timespan. Anyway I completely agree with u on this side, in fact Im a strong proponent of them!

And finally, I was not referring to your diet specifically when I said that if one sets everything up properly, he doesnt binge. Its just the usual me that works out his philosophy and mind speculations :) Hope you dont mind I do it here ;)

Gotcha, thanks. Yes, the downward spiral is definitely something I think I'm naturally inclined towards, but I do feel the progress I'm making and the support I've gotten on this cut are helping drive that mofo into my past ;-) Still always good to know what you need to be weary of.

Perhaps it was unwise to use the word "days," although my mother in law is Italian, so one sitting can in fact make up the better part of my waking hours - something tells me you can relate!

...How's it looking for Saturday, by the way???

TinyMuscolo
05-31-2012, 01:35 PM
Well, Im getting leaner obviously, but holding some gallons of water under the skin. Stress is stress is stress! Depletion is not kicking (yet) so I still look fairly full. But THIS is the biggest surprise: I thought it'd have taken a toll on my lifts, and it's exactly the opposite! O.O More to come on my big big upload on the blog, which will feature the biggest protein fluff ever existed!

BTW, Italian sittings are not that bad: chewing, burping and digesting puts you on 1.7 activity BMR multiplier and counts as LISS cardio! ;)

RichDestiNY22
06-01-2012, 07:59 AM
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
All Whites - All Whites, 18 Tbsp (46g) 150 0 0 30 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3 slices 120 1 10 7 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Add Food
Quick Tools
966 22 43 100
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Add Food
Quick Tools
283 16 2 52

Totals 1,249 38 45 152\

Carbon copy of Tuesday. Will look for the same tomorrow, but sadly I ran out of bacon so I'll have to make due with some extra cheese action.

RichDestiNY22
06-02-2012, 10:06 AM
Great birthday going so far...

Away from my computer right now, but will update everything when I get back. Just as a teaser, had a weigh in tied with my lowest ever adult weight, hit some PRs in the gym, & am enjoying the hell a outta some popcorn watching avengers!

Details to follow...

66jzmstr
06-02-2012, 10:09 AM
Great birthday going so far...

Away from my computer right now, but will update everything when I get back. Just as a teaser, had a weigh in tied with my lowest ever adult weight, hit some PRs in the gym, & am enjoying the hell a outta some popcorn watching avengers!

Details to follow...^this

Glad to read that, Rich - happy birthday as well! :)

aboyalive
06-02-2012, 01:00 PM
Happy birthday, man!

My RFL is ending the day before my birthday, which also happens to be the midnight showing of Prometheus. Gonna destroy some popcorn!

RichDestiNY22
06-02-2012, 03:19 PM
Hulk Smashing this B-Day, BBers! Let's start with yesterday's diet info:

Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
All Whites - All Whites, 18 Tbsp (46g) 150 0 0 30 Ico_delete
Costco - Wilson Produce Mini Sweet Peppers, 3 oz(about 3.5 pieces) 40 8 0 1 Ico_delete
Sargento - Colby-Jack Ultra Thin Slice, Low Fat, 3.99 slices 160 1 13 9 Ico_delete
Add Food
Quick Tools
901 22 37 96
Snacks
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Trutein - Cinnabun Protein Powder , 68 g 1 (scoop) 240 10 2 48 Ico_delete
Miller - Miller Lite Bottle , 48 oz 384 12 0 4 Ico_delete
Bombay Sapphire - Gin, 3 oz 237 0 0 0 Ico_delete
Add Food
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904 28 2 56

Totals 1,805 50 39 152

Had a bit more to drink than I had planned, but I happened to be a Yankees fan at the Mets game last night for the Mets' first ever no-hitter, so the friend I went with was in a celebratory mood, and I can't rain on a no-no parade. I was a bit concerned that the late night beers were going to adversely affect my Birthday/8-week weigh-in. However...

8 WEEK WEIGH-IN
6/2/12: 173.2 (-2.6)

Waist (at navel): 32.0 (-.5)
2" above navel: 31.5 (-.5)
2" below navel: 31.25 (-.75)
Chest: 41.5 (+.25)
Arms: 15.01 (+.1)
Thigh: 22.5 (-.4)
Calf: 15.25 (-.15)

Awesome feeling, cats & kittens. I hadn't done measurements in nearly a month, so I was expecting a drop in those, but was quite pleased with the amounts, and also with this weigh-in. Aside from my dehydrated anomaly last week, this is the lowest weight I have ever seen on the scale. Lower than my freshman year in high school; Lower than my wedding day last July, when I was crash dieting and losing muscle to get there. I've always tried to focus more on the fat levels than actual weight, but it is tough to be confident your fitness regiment is solid if the scale isn't moving. Seeing that number really felt amazing.

I'm now within striking distance of my first goal of 170, and will be aiming for that in the next 3-4 weeks.

So with my energy pumped up from the positive news on the scale, I ventured out to kill it on some squats...

SQUAT DAY

SQUATS
95x6
135x5
185x4
245x6 - PR
215x8
185x11

OH PRESS
155x4
125x7
105x8

LEG PRESS
540x7
500x9
450x11

MACHINE CALF RAISES
360x8 - PR
320x10
280x11

SEATED CALF RAISES
150x7
130x9
110x13

PRs continue to rack up. Squats felt good aside from some tightness in the middle of my right quad. Didn't feel anything during the exercise, just like an instant tightness afterwards. Went up in weight on Presses, though I would have liked 1 more rep. First 4 were solid, then zilch! Stayed conservative with Leg Press cause my legs were already getting jelly-like. Hit the calves nice and hard.

And Last but not Least...

8 WEEK PROGRESS PHOTOS
Front Relaxed Start:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518731&stc=1&d=1338675333
Front Relaxed Week 4:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518761&stc=1&d=1338675398
Front Relaxed Week 8:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518721&stc=1&d=1338675292
Front Flexed Start:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518741&stc=1&d=1338675351
Front Flexed Week 4:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518751&stc=1&d=1338675371
Front Flexed Week 8:
http://forum.bodybuilding.com/attachment.php?attachmentid=4518711&stc=1&d=1338675258

Definitely seeing some overall improvement, and more definition particularly in the shoulders & arms :-)

Back Shots came out weird and tough to compare. I'll try to get some new ones up soon.

RichDestiNY22
06-02-2012, 03:20 PM
^this

Glad to read that, Rich - happy birthday as well! :)

Thanks, Dave! Appreciate the continued support.

RichDestiNY22
06-02-2012, 03:23 PM
Happy birthday, man!

My RFL is ending the day before my birthday, which also happens to be the midnight showing of Prometheus. Gonna destroy some popcorn!

Thanks, fellow Gemini! That's some excellent timing on the cut finish - Prometheus looks epicly BADASS! I stuck with the small popcorn so I could indulge in some of my personal faves - sour patch kids! Also making my first journey to Peter Luger's tonight... there will be flesh! NOMNOMNOMNOM!

Appreciate the support bro - Repped!

aussieboi901
06-02-2012, 06:32 PM
Hey man nice progress, keep up the good work.
P.S. just to let u know i posted a pic of my chowmein too :P

sarasayshi
06-02-2012, 08:35 PM
Happy Birthday Rich! Your latest pics are sexy!!! Great job, you must be feeling mighty proud!

I'm a Gemini too! (Mine was last week) but I don't buy into the crap about Gemini personalities; i.e. they get bored easily with mates and are most likely to cheat. Pfft! I do get bored easily with life in general and I can be superficial though. :o Like I care more about a man's face, teeth and overall look then I do on whether or not he has a nice body. I'm all about the face!

aboyalive
06-02-2012, 10:32 PM
Thanks, fellow Gemini! That's some excellent timing on the cut finish - Prometheus looks epicly BADASS! I stuck with the small popcorn so I could indulge in some of my personal faves - sour patch kids! Also making my first journey to Peter Luger's tonight... there will be flesh! NOMNOMNOMNOM!

Appreciate the support bro - Repped!

I'm not a big candy guy, so I'll end up eating a tub of popcorn. Probably the worst thing in the world I could be eating to come off of a cut, but there's no way I'm going to resist it.

I'm not familiar with Mr. Luger's, but I'm imagining it will be very epic. Hope you have/had a great birthday.

FBI93
06-03-2012, 08:02 AM
absolutely awesome progress pics man. massive improvement and hitting PR's too you're right on track. gaining strength, losing fat. stomach looks so much better. repped for awesomeness