JUST GOT DUMPED, now I am going to get ripped LOG

[new2lifting]

Hey all

some of you might know me. Most probably don't. I have had a few logs in the past.

I just got dumped by my girlfriend. I am out of shape and feel like crap. Both emotionally and physically.

I tried to get below 10% in the past, with lots of failures....mainly due to bad diet and inconsistent workouts....also an injury sidelined me for over a month

I am going to do it this time

I am going to get ripped(below 10%BF)

The journey starts tomorrow

I will post my diets and workout daily

[inflames910]

Hey all

some of you might know me. Most probably don't. I have had a few logs in the past.

I just got dumped by my girlfriend. I am out of shape and feel like crap. Both emotionally and physically.

I tried to get below 10% in the past, with lots of failures....mainly due to bad diet and inconsistent workouts....also an injury sidelined me for over a month

I am going to do it this time

I am going to get ripped(below 10%BF)

The journey starts tomorrow

I will post my diets and workout daily

awesome, itll be a good way to take your mind off what happened and youll feel better physically too. just dont go too crazy right away, or you might end up giving up. keep us posted!

[H&K Machineguns]

Some of the best revenge on an X is looking great and being successful. If she comes back to you after you reach your ideal goal and you say no that will be a big reward in itself,but your body will be the biggest payoff.
Good luck

[MindBodySoul]

Some of the best revenge on an X is looking great and being successful. If she comes back to you after you reach your ideal goal and you say no that will be a big reward in itselfGood luck

lol yeah funny how that works. Good luck with your cutting.

[boyscouT]

Hey all

some of you might know me. Most probably don't. I have had a few logs in the past.

I just got dumped by my girlfriend. I am out of shape and feel like crap. Both emotionally and physically.

I tried to get below 10% in the past, with lots of failures....mainly due to bad diet and inconsistent workouts....also an injury sidelined me for over a month

I am going to do it this time

I am going to get ripped(below 10%BF)

The journey starts tomorrow

I will post my diets and workout daily
What are your current stats?

[DTAlexONE]

Good luck on your diet man. However, don't let the dump be the reason for your weight loss, revenge can be a powerful motive. Do it because you want to be in shape and because you're ready to change your life. With that mindset, you will be more successful.

[boyscouT]

Good luck on your diet man. However, don't let the dump be the reason for your weight loss, revenge can be a powerful motive. Do it because you want to be in shape and because you're ready to change your life. With that mindset, you will be more successful.
Agreed, and reps.

[new2lifting]

Here is the weightlifting routine I am going to follow:

Cardio: 12 miles a week of slow walking at 3mph(I own a treadmill)

Weightlifting 3 days a week

#############Day 1##################
Barbell Squat(A$$-2-GRA$$)
Standing Military Press
Dumbell Laterals
Dumbell Stiff Leg Deadlift
Weighted Crunches

#############Day 2###################
Incline Dumbell Bench
Dumbell Side Bends(Obliques)
One Legged Dumbell Calf Raises

Dumbell Flat Bench
Barbell Shrugs

#############Day 3###################
Barbell Deadlifts
Random Back exercises(different variation of rows, pullups)
Weighted Crunches
Might also throw in some arm work this day every once in awhile

[new2lifting]

Good luck on your diet man. However, don't let the dump be the reason for your weight loss, revenge can be a powerful motive. Do it because you want to be in shape and because you're ready to change your life. With that mindset, you will be more successful.

hey guys thanks for the replies

weightlifting is pretty much in my blood
I have been doing it off and on for 8 years
I couldn't live without it

My struggle will be to keep my diet in check
I have never seen my abs in my life
and the diet is the thing that I constantly struggle with

thanks for posting iron brother

[reflexions]

Hey all

some of you might know me. Most probably don't. I have had a few logs in the past.

I just got dumped by my girlfriend. I am out of shape and feel like crap. Both emotionally and physically.

I tried to get below 10% in the past, with lots of failures....mainly due to bad diet and inconsistent workouts....also an injury sidelined me for over a month

I am going to do it this time

I am going to get ripped(below 10%BF)

The journey starts tomorrow

I will post my diets and workout daily
Sounds like the same scenario as Louis Dorman. :D

Good luck.

[boyscouT]

Sounds like the same scenario as Louis Dorman. :D

Good luck.
Without photoshop.

[smackdaddyD]

There's no motivation source in the world quite like being single...

Good luck man.

[nithos]

You kind of have a odd little routine there, but if it works go for it.

You are currently missing weighted dips and pullups.

[inflames910]

yes, as was stated above i would try to let this be a way to keep your mind off of what happened as opposed to a means of revenge. some stuff just doesnt work out, we all experience it...so see your plan as a means of moving on as opposed to thinking about it even more.

[P01Shooter]

Standards man!!!!!

Let all of us step back and make an observation so we don't experience this again. He was working out and trying to get to 10%. Sounds good doesn't it? Well miss chicky comes along and gets him all excited and he dropped the gym. Why? I can gaurantee you she didn't value sports or the gym and had a lazy lifestyle. Ugh....been there and done that!

Each and every one of us should never date a woman/man that doesn't value the gym or sports. It isn't foolproof but 5 years ago I vowed I would never date a woman that didn't workout, run, or play sports. Other than a 2 year bout of depression, it's been clear sailing and for some odd reason they don't do drugs and go out partying all the time. They also ask if you want some scrambled egg whites and oats in the morning. :D Imagine that if you will and raise your standards. It's worth it.

Anyways, sorry about my rant but go kick some butt and get back in shape.

[Rachel_n_SD]

Some of the best revenge on an X is looking great and being successful. If she comes back to you after you reach your ideal goal and you say no that will be a big reward in itself,but your body will be the biggest payoff.
Good luck

agreed. once of the reasons my ex left me was that i was taking too long to lose the last 20lbs from our baby. the look on his face the first time he saw me after my transformation was....priceless. also all of his girlfriends since, and his new wife, are all about 10x uglier than me with horrible, it is very satisfying to know that i was probably the best he could ever get and he blew it over some baby pounds that i wasn't done losing yet.

someone else said do it for yourself, not for revenge. that's very true too, but savor the sweetness of it for a little while.

[KeepintheFaith]

agreed. once of the reasons my ex left me was that i was taking too long to lose the last 20lbs from our baby. the look on his face the first time he saw me after my transformation was....priceless. also all of his girlfriends since, and his new wife, are all about 10x uglier than me with horrible, it is very satisfying to know that i was probably the best he could ever get and he blew it over some baby pounds that i wasn't done losing yet.

someone else said do it for yourself, not for revenge. that's very true too, but savor the sweetness of it for a little while.

Hey Rachel! I hope you are doing well! I wish you had a camera for that moment when he saw you. The wide eyed "D*MN" look would have been a nice moment to capture (and share) for the ages. At least you had the satisfaction of seeing that look.

[MissVanessa]

Standards man!!!!!

Let all of us step back and make an observation so we don't experience this again. He was working out and trying to get to 10%. Sounds good doesn't it? Well miss chicky comes along and gets him all excited and he dropped the gym. Why? I can gaurantee you she didn't value sports or the gym and had a lazy lifestyle. Ugh....been there and done that!

Each and every one of us should never date a woman/man that doesn't value the gym or sports. It isn't foolproof but 5 years ago I vowed I would never date a woman that didn't workout, run, or play sports. Other than a 2 year bout of depression, it's been clear sailing and for some odd reason they don't do drugs and go out partying all the time. They also ask if you want some scrambled egg whites and oats in the morning. :D Imagine that if you will and raise your standards. It's worth it.

Anyways, sorry about my rant but go kick some butt and get back in shape.

Amen.

[new2lifting]

You kind of have a odd little routine there, but if it works go for it.

You are currently missing weighted dips and pullups.

Hey nithos

The pullups are included in the back routine

I never been fan of dips, but I agree they are a really great exercise

I worry about the stress being placed on the elbows and shoulders doing dips. My shoulders and elbows are healthy, but when I try dips I just feel like they are straining the elbows and shoulders a little too much

thanks for the reply

[new2lifting]

Standards man!!!!!

Well miss chicky comes along and gets him all excited and he dropped the gym. Why? I can gaurantee you she didn't value sports or the gym and had a lazy lifestyle. Ugh....been there and done that!
.

yea you nailed it on the head
I basically become content at the 16% range and kind of gave up going for the 10% range due to getting involved with girls and other life events. I probably am in the 18-20% range now. I am still down 30 pounds from last year. I am 185 pounds now and my lowest during my quest for 10% over the past year has been 178.

I am promising myself to hit 10% before I start hitting the dating scene again. I am almost 31 and if I don't do it now, I am afraid I will never do it. It is more than just impressing the ladies....it is a personal goal I want to accomplish.

thanks for posting

[new2lifting]

agreed. once of the reasons my ex left me was that i was taking too long to lose the last 20lbs from our baby. .

I think you are lucky you found out about him when u did

just imagine spending half your life with him and then realize he was like he is

good job on the 20 pounds!!

[new2lifting]

LEG/SHOULDER workout tonight, will post workout later

Today's diet:

2000 calories total

#############6am###############################
2 cups skim milk
2 scoops protein powder
multivitamin

############ 7:30am-4:00 pm ######################
5 oz. tuna
1 cup uncooked oatmeal

############ 5:30 pm(pre-workout)####################
----------Hoagie Sanwich---------
whole wheat hoagie
8 oz. of lean steak
1 tbsp lowfat mayo (don't freak out 4.5 grams out of 5 grams of fat is EFA's)
A-1 steak sauce
1/2 onion
1/2 green pepper

##############8pm(post-workout)###################
2 cups skim milk
2 scoop protein powder

multivitamin

[new2lifting]

Standards man!!!!!
Each and every one of us should never date a woman/man that doesn't value the gym or sports. It isn't foolproof but 5 years ago I vowed I would never date a woman that didn't workout, run, or play sports. Other than a 2 year bout of depression, it's been clear sailing and for some odd reason they don't do drugs and go out partying all the time. They also ask if you want some scrambled egg whites and oats in the morning. :D Imagine that if you will and raise your standards. It's worth it.
.

A very good point po1shooter
something I need to consider
reps

[alkemyst]

You kind of have a odd little routine there, but if it works go for it.

You are currently missing weighted dips and pullups.

Yeah...my recommendation every back workout, hit pullups...if you can't do one, use a chair and do at least 3 negatives. If you are hitting under 5 pullups, supplement with some lat pulldowns.

It sucks when you are a bit heavy, I need to drop another 25lbs to get cut again. At 175ish I can pound out 10-15 pullups even on a bad week...now on a good week it's like 8 now (only 2 months back in the gym though)...still that's probably about what I would be doing with a 25lb plate on my waist.

Weighted Dips are my favorite, I need to buy my own belt this time as my gym doesn't have one (yet has a machine that helps you do assisted dips :( ).

I used to attract attention strapping 45lb plates to my waist and hobbling over to the dip station. Once a knucklehead blurted out 'what a waste of time for one rep'...I banged out over 10 with 90lbs on my waist, can't remember the exact number it was a personal best though.

I'd say dips are about the only thing many would need for a nice set of triceps, they get too hung up in specialized movements. The guys with the biggest arms I see to the fewest 'types' of exercises for them....the guys that look pretty good, but have little guns bang out just about every arm exercise in Arnold's Encyclopedia ;).

With Dips also, forced negatives are a good way to go if you can't do your own weight in the beginning. Hit triceps extensions or pushdowns to supplement until you can get a decent volume of reps in.

[new2lifting]

Yeah...my recommendation every back workout, hit pullups...if you can't do one, use a chair and do at least 3 negatives. If you are hitting under 5 pullups, supplement with some lat pulldowns.

It sucks when you are a bit heavy, I need to drop another 25lbs to get cut again. At 175ish I can pound out 10-15 pullups even on a bad week...now on a good week it's like 8 now (only 2 months back in the gym though)...still that's probably about what I would be doing with a 25lb plate on my waist.

Weighted Dips are my favorite, I need to buy my own belt this time as my gym doesn't have one (yet has a machine that helps you do assisted dips :( ).

I used to attract attention strapping 45lb plates to my waist and hobbling over to the dip station. Once a knucklehead blurted out 'what a waste of time for one rep'...I banged out over 10 with 90lbs on my waist, can't remember the exact number it was a personal best though.

I'd say dips are about the only thing many would need for a nice set of triceps, they get too hung up in specialized movements. The guys with the biggest arms I see to the fewest 'types' of exercises for them....the guys that look pretty good, but have little guns bang out just about every arm exercise in Arnold's Encyclopedia ;).

With Dips also, forced negatives are a good way to go if you can't do your own weight in the beginning. Hit triceps extensions or pushdowns to supplement until you can get a decent volume of reps in.

good post
I have the pullups already in my back routine

I am having a hard time being sold on dips
maybe I need to give them a try again
For some reason, I have a fear of injury when doing them
I can't quite place the reason though
they just seem awkward

I do throw in some overhead tricep extension sometimes during my arm work
they are pretty good
but dips are pretty good also
maybe I can throw dips into my arm day

thanks bros

[new2lifting]

5'7"
186 pounds
36.5 inch waist

4 photos attached taken today

[alkemyst]

good post
I have the pullups already in my back routine

I am having a hard time being sold on dips
maybe I need to give them a try again
For some reason, I have a fear of injury when doing them
I can't quite place the reason though
they just seem awkward

I do throw in some overhead tricep extension sometimes during my arm work
they are pretty good
but dips are pretty good also
maybe I can throw dips into my arm day

thanks bros

it's definitely technique here. Read up on them, you really have two versions, one targets lower chest and the other tris.

It's a power move so chance to hurt yourself is there.

In the beginning get yourself on the bars and step off and feel.

If you hit pavement, hold off :)

[H&K Machineguns]

agreed. once of the reasons my ex left me was that i was taking too long to lose the last 20lbs from our baby. the look on his face the first time he saw me after my transformation was....priceless. also all of his girlfriends since, and his new wife, are all about 10x uglier than me with horrible, it is very satisfying to know that i was probably the best he could ever get and he blew it over some baby pounds that i wasn't done losing yet.

someone else said do it for yourself, not for revenge. that's very true too, but savor the sweetness of it for a little while.

Funny,the opposite happened to me.
I went out with a girl from 1996-1999(She was 18 and I was 22 when we met),she met so much to me. I would do anything for her.Anyway I was trying to get that lean healthy look while I was going out with her,and I got mostly grief from her and her parents while I was trying to eat clean and go to the gym during the time we were dating. She was 5'5 120 when I met her and balooned up to 160 during the 3 years of our dating.I never said a word to her of how she had seem to gain some weight,but she would always remind me of her weight gain and how she would like to get down to XXX again. I gave her motivation,but didn't get far. She ended up doing stuff with a few guys behind my back. When I found out,I had to break it off with her(It killed me because I was very much in love with her). Anyway 3 months after we broke up,she was engaged to be married,and If I remember right she was married 4 months later.She got pregnant a few months after that(Married LDS guy).
I seen her when she was about 7 months and she was huge. I seen her again when she was 4 months post preg and she was probably 180 lbs.
All this time I looked probably just a little better than I did when we were seeing each other but not my goal look. By the way the reason I was bumping into her was because I remained good friends with her parents.
I think a year had gone by after seeing her at 180,when I seen her once again.She looked the very best than I ever had remember(Probably around 115-120lbs).Me about the same. Anyway she ended up divorcing after maybe 18 months and has been going out with bad guys(Like her father) ever since. I haven't seen her in probably 14 months.
I like to use things like this for leverage when I'm trying to eat and train right,but overall it's all for myself. I hope someday she sees me and I'm where I always told her I'd with my personal and financial goals.

[new2lifting]

##############LEGS/SHOUDLERS############

Barbell Squats (A$$-2-GRA$$)
135 lb-12x
185 lb-8x
225 lb-6x
245 lb-3x

Standing Barbell Shoulder Press
95 lb-10x
105 lb-8x
135 lb-6x
145 lb-4x

2 sets of dumbell laterals
2 sets of cable laterals

1 set of dumbell stiff leg deadlfts using 40's

too exhausted to continue workout
missed 3 sets of stiff leg deadlifts
and 4 sets of weighted crunches

I'll make sure I'll finish next time I do this routine
my body has to get used to this again

[Dave P]

Revenge is a dish best served by a person with hyooge bicepts.

[new2lifting]

it's definitely technique here. Read up on them, you really have two versions, one targets lower chest and the other tris.

It's a power move so chance to hurt yourself is there.

In the beginning get yourself on the bars and step off and feel.

If you hit pavement, hold off :)

the way I understand it, lean face forward and chest is getting hit more than tris....lean back and tris are getting hit more than chest...Is that right?

I may try to incorporate some dips into my arm routine

however, my arm routine is usually one set of hammer curls every few weeks and one set of overhead tris every few weeks...maybe I will try replacing the overhead tris with dips sometime

thanks for the helpful advice bro

[new2lifting]

Funny,the opposite happened to me.
I went out with a girl from 1996-1999(She was 18 and I was 22 when we met),she met so much to me. I would do anything for her.Anyway I was trying to get that lean healthy look while I was going out with her,and I got mostly grief from her and her parents while I was trying to eat clean and go to the gym during the time we were dating. She was 5'5 120 when I met her and balooned up to 160 during the 3 years of our dating.I never said a word to her of how she had seem to gain some weight,but she would always remind me of her weight gain and how she would like to get down to XXX again. I gave her motivation,but didn't get far. She ended up doing stuff with a few guys behind my back. When I found out,I had to break it off with her(It killed me because I was very much in love with her). Anyway 3 months after we broke up,she was engaged to be married,and If I remember right she was married 4 months later.She got pregnant a few months after that(Married LDS guy).
I seen her when she was about 7 months and she was huge. I seen her again when she was 4 months post preg and she was probably 180 lbs.
All this time I looked probably just a little better than I did when we were seeing each other but not my goal look. By the way the reason I was bumping into her was because I remained good friends with her parents.
I think a year had gone by after seeing her at 180,when I seen her once again.She looked the very best than I ever had remember(Probably around 115-120lbs).Me about the same. Anyway she ended up divorcing after maybe 18 months and has been going out with bad guys(Like her father) ever since. I haven't seen her in probably 14 months.
I like to use things like this for leverage when I'm trying to eat and train right,but overall it's all for myself. I hope someday she sees me and I'm where I always told her I'd with my personal and financial goals.

reminds me of one of my exgirlfriends(not the one that just dumped me)
she tried to kill herself after losing her job despite me telling her everything would be allright...so I couldn't handle the suicide stuff and broke it off

then she goes to that mandatory 1 week psychological evaluation required by all people that attempt suicide and gets pregnant by a guy that she meets in there

then the guys takes off on her

I still talk to her sometime, but just on the phone...havent seen her in over a year

man she would look so hot if she dropped 50 pounds
I would even consider getting back with her
She has always been 50-70 pounds overweight
but man if she lost it....she would be a 10+

she is a good person, just a little misdirected
great hearted girl, just makes some bad decisions
and I didn't give her the attention she deserved at the time

[new2lifting]

I used to attract attention strapping 45lb plates to my waist and hobbling over to the dip station. .

I saw a dude do this too

One thing I noticed about him that stood out and is part of the reason I am scared of dips was the fact that he had huge pockets of fluid in his elbow joints...it was very noticible...really big pockets of fluid

could be unrelated to the dips

but this kind of made me think

why the hell is he putting that much pressure on his elbows when he has all that fluid built up in them??

anyways...2 45's is very impress bro

keep up the good work

[smackdaddyD]

I don't find that dips put any large amount of pressure on my elbows. I do have really thick tendons and bones though, so maybe that's part of it.

If you think about it, what would be worse for your elbows is when you're doing heavy benchpress and you lock out your elbows at the top.

[new2lifting]

I don't find that dips put any large amount of pressure on my elbows. I do have really thick tendons and bones though, so maybe that's part of it.

If you think about it, what would be worse for your elbows is when you're doing heavy benchpress and you lock out your elbows at the top.

yea, I guess I am being paranoid

I just need to man the hell up and start dipping :D

[KowboysUp]

I started weighted dips last monday, and possibly coincidentally I had to stop all tris by this Thursday because of pain in my elbow...

It's just the regular joint pain that seems to accrue after too much time of lifting heavy without any extended rest periods though.


BTW new2, I totally know what you're feeling right now. So many people here say that anyone who doesn't do this completely for themself won't make it in the long haul... I'm living proof of otherwise. I lost 50-60lbs during my senior year of HS, and my life changed completely. It just completely struck home with me how shallow of a place the world can be. Somebody smart once said to me, though, "the world won't change, you have to change" so here we all are. I don't think there's anything wrong with doing what we do for completely "superficial" reasons.

Good luck, keep us posted.

[new2lifting]

I started weighted dips last monday, and possibly coincidentally I had to stop all tris by this Thursday because of pain in my elbow...

It's just the regular joint pain that seems to accrue after too much time of lifting heavy without any extended rest periods though.


BTW new2, I totally know what you're feeling right now. So many people here say that anyone who doesn't do this completely for themself won't make it in the long haul... I'm living proof of otherwise. I lost 50-60lbs during my senior year of HS, and my life changed completely. It just completely struck home with me how shallow of a place the world can be. Somebody smart once said to me, though, "the world won't change, you have to change" so here we all are. I don't think there's anything wrong with doing what we do for completely "superficial" reasons.

Good luck, keep us posted.

sorry to hear about your elbows


I am at the point where I am comfortable with some exercises that produce results and I can do them safely without worrying about injury. So I am hesitant to do exercises my body is not used to.

I really think all a person needs to do is squat, deadlifts, bench, standing military press, and maybe some chins....but I think dips may have its place in this list

everything else is just touch up work

I want to be lean as a personal goal, but at the same time, if it lands me some hot chicks, so be it :D

congrads on your weight loss bro!!!

[Fat Balls]

Revenge is a dish best served by a person with hyooge bicepts.
Yes. Except minus the "t." :)

Being dumped was the first thing to get my ass moving about 6 years ago. It was great, and I got my body into great shape. But getting engaged in 2004 and married in 2005 had me packing on the pounds, slacking on the exercise, and eating a lot of great Italian food. I was up to 250 lbs in June, 2005. But, through hard work and dedication, I got myself back into great shape, and with my wife at my side.

It feels great to make a positive change after losing someone. But I have to say that it feels even better to do it, knowing that the person you're with will love you for who you are, no matter what. The motivation and dedication for change comes from much deeper within.

Anyway, best of luck to you. Do it for yourself.

[Oldboardwax]

Standards man!!!!!

Let all of us step back and make an observation so we don't experience this again. He was working out and trying to get to 10%. Sounds good doesn't it? Well miss chicky comes along and gets him all excited and he dropped the gym. Why? I can gaurantee you she didn't value sports or the gym and had a lazy lifestyle. Ugh....been there and done that!

Each and every one of us should never date a woman/man that doesn't value the gym or sports. It isn't foolproof but 5 years ago I vowed I would never date a woman that didn't workout, run, or play sports. Other than a 2 year bout of depression, it's been clear sailing and for some odd reason they don't do drugs and go out partying all the time. They also ask if you want some scrambled egg whites and oats in the morning. :D Imagine that if you will and raise your standards. It's worth it.

Anyways, sorry about my rant but go kick some butt and get back in shape.


(realizes the gym chick thing is genius)


(looks over at his gf while shes working out)


SWEET!

[Ajaxus]

There's no motivation source in the world quite like being single...

Good luck man.

Very True.

Good luck, I'm kinda in the same boat as I wouldn't mind rubbing it in my last ex's face.

[new2lifting]

CHEST/TRAPS/OBLIQUES today
will post workout later

2000 calories

----------------------9 am------------------------
2 scoops protein 200
2 cups skim milk 200
multivitamin

-----------------1:30pm(pre-workout)-------------
(2 hoagie sandwiches)
1/2 pound lean steak 400
1/2 onion 20
2 wheat buns 300
light mayo 80
A-1 steak sauce 30
1/2 pepper 20

-----------------3:30 pm (post-workout)-------------
2 scoops protein 200
2 cups skim milk 200

----------------3:30 pm-8pm-----------------------
1 can tuna 150
2 tbsp nautural peanut butter 200

[Baboun]

Hey, friends sometimes doesn't help at all, when I'm training they come in and break my series, so I have only 50% done of my total workout, we go out, and they keep eating crap, chips, pop corn and stuff, and they are all skinny. I'm actually trying to lose fat and they keep offering me stuff... I mean.. do they know how hard is it to keep away from these foods and train really hard everydays ? no. They look at you just like it was easy, and they arent helping at all with all the food. Just yesterday I ate chips when I wasn't suppose to, but I was freaking hungry after seeing them eat and eat watching TV. Or sometimes they ask you if they could train with you, and they can't last the whole thing... anyways, girls and even boys can be bothering you, offering chips and stuff.. boys wants to slow you down, and "most" girls doesn't know much about training and training diet.

[H&K Machineguns]

Hey, friends sometimes doesn't help at all, when I'm training they come in and break my series, so I have only 50% done of my total workout, we go out, and they keep eating crap, chips, pop corn and stuff, and they are all skinny. I'm actually trying to lose fat and they keep offering me stuff... I mean.. do they know how hard is it to keep away from these foods and train really hard everydays ? no. They look at you just like it was easy, and they arent helping at all with all the food. Just yesterday I ate chips when I wasn't suppose to, but I was freaking hungry after seeing them eat and eat watching TV. Or sometimes they ask you if they could train with you, and they can't last the whole thing... anyways, girls and even boys can be bothering you, offering chips and stuff.. boys wants to slow you down, and "most" girls doesn't know much about training and training diet.

Read this and learn from it. It took me amny years to realize this.
http://forum.bodybuilding.com/showthread.php?t=788288

[Oldboardwax]

Hey, friends sometimes doesn't help at all, when I'm training they come in and break my series, so I have only 50% done of my total workout, we go out, and they keep eating crap, chips, pop corn and stuff, and they are all skinny. I'm actually trying to lose fat and they keep offering me stuff... I mean.. do they know how hard is it to keep away from these foods and train really hard everydays ? no. They look at you just like it was easy, and they arent helping at all with all the food. Just yesterday I ate chips when I wasn't suppose to, but I was freaking hungry after seeing them eat and eat watching TV. Or sometimes they ask you if they could train with you, and they can't last the whole thing... anyways, girls and even boys can be bothering you, offering chips and stuff.. boys wants to slow you down, and "most" girls doesn't know much about training and training diet.


i sorta have the same deal with my lifting partner, im slightly overweight wereas hes cut and eats all the candy he wants, he gets on my case about eating good tho lol

but yeah just keep at the clean thing and ull see that ull eventually be in MUCH better shape than ur supposedly "in shape" friends that shove loads of **** into thier bodies

so keep at it man

[new2lifting]

############ CHEST/TRAPS/CALVES/OBLIQUES ######

Dumbell Incline Bench Press
45's-10x
55's-10x
65's-10x
75's-6x

Dumbell Flat Bench Press
70's-10x
85's-8x
100's-4x

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-16x

One Legged Dumbell Calf Raises
45's-10x
55's-10x
65's-10x
75's-10x

Dumbell Side Bends(Obliques)
45's-10x
55's-10x
65's-8x
75's-6x

[acd]

There's no motivation source in the world quite like being single...

Good luck man.


LOL, so true although I'm trying my best to change that in my case. I want to be the most attractive woman to my man. :)

[joshmv]

I'm kind of late on this one but I've subscribed so keep us all posted, your starting point is about what mine is. I can't say breaking up with my ex is a direct reason for me getting back to the gym but I can tell you when I need a little extra motivation I get myself pumped up thinking about how bad she screwed me over. That may sound weird but damn does it work! Good luck bro,

[alkemyst]

Funny,the opposite happened to me.
I went out with a girl from 1996-1999(She was 18 and I was 22 when we met),she met so much to me. I would do anything for her.Anyway I was trying to get that lean healthy look while I was going out with her,and I got mostly grief from her and her parents while I was trying to eat clean and go to the gym during the time we were dating. She was 5'5 120 when I met her and balooned up to 160 during the 3 years of our dating.I never said a word to her of how she had seem to gain some weight,but she would always remind me of her weight gain and how she would like to get down to XXX again. I gave her motivation,but didn't get far. She ended up doing stuff with a few guys behind my back. When I found out,I had to break it off with her(It killed me because I was very much in love with her). Anyway 3 months after we broke up,she was engaged to be married,and If I remember right she was married 4 months later.She got pregnant a few months after that(Married LDS guy).
I seen her when she was about 7 months and she was huge. I seen her again when she was 4 months post preg and she was probably 180 lbs.
All this time I looked probably just a little better than I did when we were seeing each other but not my goal look. By the way the reason I was bumping into her was because I remained good friends with her parents.
I think a year had gone by after seeing her at 180,when I seen her once again.She looked the very best than I ever had remember(Probably around 115-120lbs).Me about the same. Anyway she ended up divorcing after maybe 18 months and has been going out with bad guys(Like her father) ever since. I haven't seen her in probably 14 months.
I like to use things like this for leverage when I'm trying to eat and train right,but overall it's all for myself. I hope someday she sees me and I'm where I always told her I'd with my personal and financial goals.

I would seriously distance myself from knowing that much about her.

My ex wife who has been in the top 5 of my hottest chicks, probably close to 1...I have no idea where she is now. It's been 10 years now, but the first 2 were dramatic at times.

Personally when it's an ex, I could care less what they think.

People like what they like, for some it may be a 300lb blob....others a freaking meathead :).

Most breakups really have nothing to do with the *you* and so much to deal with the *them*.


Å

[boyscouT]

############ CHEST/TRAPS/CALVES/OBLIQUES ######

Dumbell Incline Bench Press
45's-10x
55's-10x
65's-10x
75's-6x

Dumbell Flat Bench Press
70's-10x
85's-8x
100's-4x

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-16x

One Legged Dumbell Calf Raises
45's-10x
55's-10x
65's-10x
75's-10x

Dumbell Side Bends(Obliques)
45's-10x
55's-10x
65's-8x
75's-6x
Damn those are some sweet numbers.

[H&K Machineguns]

I would seriously distance myself from knowing that much about her.

My ex wife who has been in the top 5 of my hottest chicks, probably close to 1...I have no idea where she is now. It's been 10 years now, but the first 2 were dramatic at times.

Personally when it's an ex, I could care less what they think.

People like what they like, for some it may be a 300lb blob....others a freaking meathead :).

Most breakups really have nothing to do with the *you* and so much to deal with the *them*.


Å

Good advice. I have moved on and have been with my wife for 5.5 yrs and married to her for almost 2 years. However out of all my Ex girlfriends this one remains the only one that continues to stick in my head. I would think after knowing how she is now a days,I wouldn't think like this.
I would never act on my feelings if she came crowling back to me,even if I wasn't with my girl,but I would give anything for her to come crowling back.It's almost like I would have the last laugh and I'd feel better.

[new2lifting]

I am following Layne Norton's Pre-contest article for cutting
http://www.bodybuilding.com/fun/layne36.htm

I consider myself a mesomorph

According to the calculator on his website, as a mesomorph I need:

2175 calories
41-56 grams of fat
222-241 grams protein
178-229 grams carbs

80% of my calories will be lost through caloric deficit
20% of my calories will be lost through cardio

Layne recommends 1050 calories per week to be burned through cardio
12 miles on the treadmill a week @ 3.0 mph will take care of that

Here is my (Monday-Friday) diet(pretty close to Layne's recommendations):

Total: 2148 calories
Fat: 61 grams 26%
Carbs: 164 grams 29%
Protein: 233 grams 45%

--------------------6am---------------------------
multivitamin
2 scoops protein powder
2 cups skim milk
1/2 cup uncooked oatmeal

---------------7:30-4pm(working)-----------------
1/4 cup uncooked oatmeal
(2 tbsp of natural peanut butter) or (1/4 cup walnuts)
5 oz. tuna

----------------5:30 pm(pre-workout)--------------
(hoagie sandwich)
1 whole wheat roll
2 tbsp. low fat mayo
1/2 onion
1/2 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

----------------7:30 pm(post-workout)-----------------
2 scoops protein powder
2 cups skim milk
multivitamin

I am 185 pounds and 20% bodyfat
my goal is to get to 10% bodyfat

according to the calculator on his site, following this plan it will take 12-19 weeks to reach 10%BF...I am going to follow this plan for 19 weeks, so if I get leaner than 10%, so be it

[new2lifting]

Damn those are some sweet numbers.
thanks bro
my only goal is to maintain my current lifts through this cut
if I can do that, I will be happy

If I end up being able to lift more than my current lifts, that will be even better

[new2lifting]

I am watching UFC 61

cant wait to see the Ken vs. Tito ....Andre vs. Tim fights

also, the physiques of these guys provide alot of motivation

[new2lifting]

Good advice. I have moved on and have been with my wife for 5.5 yrs and married to her for almost 2 years. However out of all my Ex girlfriends this one remains the only one that continues to stick in my head. I would think after knowing how she is now a days,I wouldn't think like this.
I would never act on my feelings if she came crowling back to me,even if I wasn't with my girl,but I would give anything for her to come crowling back.It's almost like I would have the last laugh and I'd feel better.

I usually just forget a chick and don't look back....like the chick that just dumped me....I already forgot she existed

But one of my ex-girlfriends I still stay in contact by email(not the one that just dumped me)

Primarly because she is a sincere person with a good heart
wouldn't hurt a fly and would give her last dime to help a person out
I saw her give a lady down on her luck 50 dollars once
and that was all the money she had

She wants to get back with me, but I haven't seen her in over a year
And she has another guys baby...the guy deserted her

She was wanting to have kids with me before I met her
but some things led to me breaking up with her and she met another guy

but generally I just forget about ex's
there are too many other women out there

[tropesniu]

I hear ya man. The getting dumped thing is monster motivation. Especially when you didnt do anything wrong in the relationship. I got dumped 2 months ago. Since ive lost about 5lbs of fat and changed up my routine a little bit and my arms and shoulders are starting to look great. We're still friends and i saw her a couple weeks ago and her stepdad and uncle commented on my bi's in front of her. Man did that feel good. Not to mention ringing the bell on that hammer game at the carnival we were at with her family. **** now im rambling.

Anyway. Do it for yourself, but in all honesty we're doing it for others too no matter what you want to think. I claim im doing it for myself to be a stud to get someone else, but in reality im doing it for the ex to make her drool. Vain, but true

[boyscouT]

I am watching UFC 61

cant wait to see the Ken vs. Tito ....Andre vs. Tim fights

also, the physiques of these guys provide alot of motivation
How's the fight going? I'm not a big fan of UFC, but the misc section is going crazy lol.

[new2lifting]

How's the fight going? I'm not a big fan of UFC, but the misc section is going crazy lol.

joe stevenson just is kicking eve edwards a$$

the dude is covered in blood right now

just blood everywhere soaking the mats

totally great
I am getting my moneys worth

[boyscouT]

joe stevenson just is kicking eve edwards a$$

the dude is covered in blood right now

just blood everywhere soaking the mats

totally great
I am getting my moneys worth
I'm watching jeannette lee on espn billiards right now.. damn she's hot and she owns the pool table lol.

[new2lifting]

I posted my Monday-Friday Diet earlier, Here is my Saturday, Sunday, OFF WORK diet

##############SATURDAY/SUNDAY/OFF WORK DIET#####

Total: 2148 calories
Fat: 61 grams 26%
Carbs: 164 grams 29%
Protein: 233 grams 45%

--------------------8 am---------------------------
multivitamin
2 scoops protein powder
2 cups skim milk
1/2 cup uncooked oatmeal


----------------Noon (pre-workout)--------------
(hoagie sandwich)
1 whole wheat roll
2 tbsp. low fat mayo
1/2 onion
1/2 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

----------------2 pm(post-workout)-----------------
2 scoops protein powder
2 cups skim milk
multivitamin

---------------2pm-8pm-----------------
1/4 cup uncooked oatmeal
(2 tbsp of natural peanut butter) or (1/4 cup walnuts)
5 oz. tuna

[new2lifting]

I have to travel overnight for work every once in awhile, but not too often
So I came up with a simple diet for when I am on the road staying in hotels

Total: 2171 calories
Fat: 50 grams 22%
Carbs: 179 grams 31%
Protein: 249 grams 48%

-----------------Breakfast------------------
3 tbsp natural peanut butter
2 scoops protein powder
2 cups skim milk
multivitamin

----------------7:30am-5pm----------------------
10 oz. tuna
1 cup uncooked oatmeal

---------------5pm-9pm--------------------------
5 oz. tuna
1 cup uncooked oatmeal
2 scoops protein powder
2 cups skim milk
multivitamin

[new2lifting]

I herebye promise not to miss any workouts during this 19 week cut

I promise not to deviate from my diet

I will avoid all temptations..such as being invited to lunch with the guys, eating at my parents place, holidays

Yea, I know this sounds extreme, but the all or nothing thing is the only way I am going to be able to do this

The foods I chose are the ones I like to eat
The steak sub sandwiches are delicious, and the protein shakes taste like chocalate milk

I know I don't have any fruits and few vegetables listed...but this is just a short term thing...I will resume eating them after I cut....I am taking 2 types of multivitamins to suppliment the lack of fruits and vegetables

But having said that...I may throw in some a banana sometime to replace my oatmeal or maybe some carrots or asparagus

The meals I have now are delicious and simple to prepare

I am ready and there isn't a chance in hell I will fail

[new2lifting]

I have been injured a few times during my bodybuilding life. I am currently 100% healthy.

two or three months ago, I screwed up my wrist pretty bad. I think there is a possiblity I fractured my scaphoid. It is healed up well and has been pain free during the last few weeks through a couple of cycles of my current workouts. I fractured it after doing power cleans...an exercise I have eliminated(sad to see them go) from my routine due to me not wanting to reinjure my wrist

This is why I am going to stick to my current workout like glue. I know I can do it without worrying about being injured.

When I was injured and could not workout, I was very depressed. It is an awful feeling to be unable to workout.

My current routine is pretty safe for me though, and I think I can perform it injury free.


Other past injuries(all healed up 100%):

Lower Back---lifting furniture(took 3 months to recover)

Shoulder---slammed elbow into rock after a fall while whitewater rafting(took 6 months to recover)

Bicep inflammation---heavy curls(took 2 months to recover)

so I don't need any of this crap happening during my cut
I need to weightlifting gods to look after me during the next few months

[SocrBalls84]

New - Hang in there bro ... unfortunately, the same happened to me over the course of the past three weeks (yes, I hung on for that long... blah, a whole 'nother thread). But, nothing like laying on the bench and having a thought of the relationship, and suddenly I can do another rep.

You'll do great dude ... good luck!

[new2lifting]

I'm kind of late on this one but I've subscribed so keep us all posted, your starting point is about what mine is. I can't say breaking up with my ex is a direct reason for me getting back to the gym but I can tell you when I need a little extra motivation I get myself pumped up thinking about how bad she screwed me over. That may sound weird but damn does it work! Good luck bro,

thanks for subscribing bro!

[new2lifting]

New - Hang in there bro ... unfortunately, the same happened to me over the course of the past three weeks (yes, I hung on for that long... blah, a whole 'nother thread). But, nothing like laying on the bench and having a thought of the relationship, and suddenly I can do another rep.

You'll do great dude ... good luck!

Thanks bro

the girl that dumped me is not a big deal
I just cut her off completely and forget about her
It is pretty easy to do....I've done it before and will probably have to do it again sometime in the future

actually she gave me the "I want to be just friends for awhile speech"

and I gave her the "I have better **** to do than be friends with a girl" speech
and hung up the phone

[new2lifting]

############## Day 3 workout and diet############

-------------------PREVIOUS 2 DAYS--------------
fri-legs/shoulders
sat-chest/obliques/traps/calves

-------------PLAN FOR THE REST OF THE WEEK-----
sun-3 miles cardio
mon-3 miles cardio
tue-deadlifts/back work/weighted crunches
wed-3 miles cardio
thur-3 miles cardio

friday(start workout cycle again)

Today's diet:

Total: 2148 calories
Fat: 61 grams 26%
Carbs: 164 grams 29%
Protein: 233 grams 45%

--------------------8 am---------------------------
multivitamin
2 scoops protein powder
2 cups skim milk

----------------Noon (pre-workout)--------------
(hoagie sandwich)
2 whole wheat roll
2 tbsp. low fat mayo
1/2 onion
1/2 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

--------------------NOON-1pm------------------------
cardio 3 miles total@3mph

----------------1:00 pm(post-workout)-----------------
2 scoops protein powder
2 cups skim milk
multivitamin

---------------2pm-8pm-----------------
1/4 cup uncooked oatmeal
(2 tbsp of natural peanut butter) or (1/4 cup walnuts)
5 oz. tuna

[alkemyst]

I don't know if 3miles at 3mph counts as cardio...I can walk about that fast.

You definitely don't need a post-workout meal for that, and if you are going to get serious about cardio...a hoagie immediately pre-run (or even right before a weight workout) would have me pretty sick during my run / lifting.

That kind of meal warrants about an hour of digestion at least.

[new2lifting]

I don't know if 3miles at 3mph counts as cardio...I can walk about that fast.

You definitely don't need a post-workout meal for that, and if you are going to get serious about cardio...a hoagie immediately pre-run (or even right before a weight workout) would have me pretty sick during my run / lifting.

That kind of meal warrants about an hour of digestion at least.

I treat cardio just like a weightlifting routine, with the same pre and post workout meals...I have to eat the meals anyways...why not just do the same as on a cardio day as a weight training day?....It don't get sick from eating my hoagies before weight training or cardio...They actually energize me

but cardio is just cardio

it falls in the lowest tier in the cutting process

most important----diet
2 nd most impotant----weights
3rd most important---cardio

the plan I mentioned on the previous page(page 2)(Layne Norton's plan) requires 1050 calories a week to be burned through cardio...it doesn't really matter if it is a sprint or a walk....although I understand the idea that HIT does speed up the metabolism a little more than walking slow....but this is kind of an old debate that has been talked about alot on this website

Also consider I did heavy squats on friday, and am doing heavy deadlifts on tuesday....I don't want to inhibit the muscle recovery from these workouts by sprinting heavily

but I appreciate your points bro
what works for me might not work for another person

These are just some things I have found that work for me after 8 years of semi-steady weight training...although alot of breaks in pauses in that 8 years and alot of inconsistency and eating like crap

[alkemyst]

I treat cardio just like a weightlifting routine, with the same pre and post workout meals...I have to eat the meals anyways...why not just do the same as on a cardio day as a weight training day?....It don't get sick from eating my hoagies before weight training or cardio...They actually energize me

but cardio is just cardio

it falls in the lowest tier in the cutting process

most important----diet
2 nd most impotant----weights
3rd most important---cardio

the plan I mentioned on the previous page(page 2)(Layne Norton's plan) requires 1050 calories a week to be burned through cardio...it doesn't really matter if it is a sprint or a walk....although I understand the idea that HIT does speed up the metabolism a little more than walking slow....but this is kind of an old debate that has been talked about alot on this website

Also consider I did heavy squats on friday, and am doing heavy deadlifts on tuesday....I don't want to inhibit the muscle recovery from these workouts by sprinting heavily

but I appreciate your points bro
what works for me might not work for another person

These are just some things I have found that work for me after 8 years of semi-steady weight training...although alot of breaks in pauses in that 8 years and alot of inconsistency and eating like crap

If you are not getting sick from pounding down 1/2 pound of meat just prior to hitting the gym/cardio, you aren't working hard.

It's true that calories burned from running can equal those just by walking, but I don't have 1 hour+ to walk each day. Not to mention that calories come from different macros depending on energy level/usage. Also for me cardio is about training my heart.

Also following a pre-contest nutrition program is assuming you have a decent amount of muscle under your belt.

I don't get avoiding chicks during a period you are trying to drop 10-15% BF. It sounds like you are going to be setting yourself up for the next weight gain once you start again.

[new2lifting]

If you are not getting sick from pounding down 1/2 pound of meat just prior to hitting the gym/cardio, you aren't working hard.

It's true that calories burned from running can equal those just by walking, but I don't have 1 hour+ to walk each day. Not to mention that calories come from different macros depending on energy level/usage. Also for me cardio is about training my heart.

Also following a pre-contest nutrition program is assuming you have a decent amount of muscle under your belt.

I don't get avoiding chicks during a period you are trying to drop 10-15% BF. It sounds like you are going to be setting yourself up for the next weight gain once you start again.

Alot of assumptions in this post...Bottom line...give me about 19 weeks and we will see the results...good or bad

as far as the future after the 19 weeks...you made some more assumpions there too....and we know what happens when we make assumptions...you make an a$$ out of you and me :D

anyways, I like a challenge :D

its all cool bro, I will try to derive something useful out of your above post, however, I have failed to find the usefulness in it yet

my plan is to be 160-165 pounds @10%BF in 19 weeks
not too bad for a 5'7" natural that hasn't been a hardcore lifter
at least I'll be happy with it

[boyscouT]

Wait... you're following Layne's pre-contest diet?

[new2lifting]

Wait... you're following Layne's pre-contest diet?

yea, whats the issue with that?

It is designed to lose fat without losing muscle

what is a better way to cut than do what serious bodybuilders do?

It is a pretty standard cutting routine, but I am using his calculators to determine my macros, calories, timing, and the amount of cardio I do

[smackdaddyD]

I'm in agreement with those guys...using a pro BB's pre-workout routine when you're not anywhere near that kind of shape is a recipe for disappointment. Correct me if I'm wrong, but I believe the pros are taking advantage of an absolutely insane metabolism that they have built up, and are being extremely cautious in sparing their muscle.

What is the value in doing such low intensity cardio? You're in no danger of losing muscle well up to 70% MHR, and at 3mph I doubt you break 40-50%.

I'm not saying you need to even get out of breath; however, there are many reasons to do cardio beyond burning calories. 3 miles at 3mph won't even raise your body temperature enough to make you sweat, and it's not going to have much of an effect on your metabolism. Heck, it's probably not even going to burn through the glucose in your bloodstream from that pre-workout meal.

Have you tried the elliptical machine before?

Best of luck to you, but I think you could benefit from a little higher level of exertion.

[alkemyst]

damn, nice to be an asshat. Perhaps explaining why you think I am assuming what's happening vs not. All I know is if I take my fish oil prior to leg day workouts, that sucks. If I ate just prior to starting...it's not going to be good. I wasn't trying to attack you, just trying to get you up to speed on things...a lot has changed quickly in training and nutrition. I have a lot of knowledge though focused on Biology/Zoology and Bio-Chemistry for 7 years in college only to walk away from it after being interviewed and accepted to pharmacy colleges in my 3rd year. I believe in supplements.

Dropping out major portions of your lifestyle has long been a way to lose weight quickly, but the problem is it comes back when you swap back to it. The trick is learn to incorporate what you want you life to be. I am an oldy and a hard partier (during the day I work for a fortune 400 doing pretty important things for them, for me I'd rather not have to work). It slows my gains and loses a bit, but I am still one of the better 'in-shape' guys around which is hard to be in south florida. Now I am a bit pudgy (went back to school a second time for Computer Science, got re-situated in life and then adopted 3 kittens right after that so had 4 years off)...but in clothes, I am looking good...my arms get a lot of attention and the chicks in the office have actually come up to me to comment. For my age (which is 35, and I don't put into the fitness equation that much), I am in great shape compared to the guys I see around me. I still consider myself WAY too fat at 20% BF though, and out of shape despite my lifts. When I can use a 100lb barbell as a baton, I'd feel more comfortable.

When I am down a few more pounds only the muscleheads will look bigger. I get a nice taper going down to my waist, and another out to my feet. Jeans and a T-Shirt, it's on. ;) That's at 175lbs 10% BF for me, maybe less I never really have measured. However, at 190lbs in the same shape I get the horn honks at the beach...girls in clubs coming up to touch me. Bigger than that then I have seen the interest tapers off. Interest is also high for the 140lb skinny model looking guys that sort of look like teenagers to me, but a lot of guy like teenage looking girls too. I have always liked those upper 20's to late 30's...don't know what it's about, but a bit of age to me is sexy.

But 19 WEEKS? I dropped 20lbs in the last 9weeks with 2 weeks of that time off of training due to travel, and the last 3 had no cardio since I messed up a knee...plus I drink on my weekends, 24 beers a weekend wouldn't be an exaggeration. My two weeks off saying I didn't drink a six pack a day would be an understatement. You train right, your diet can get wacky for short terms. At least for me and I am of the type that even if I diet, without training combined I will still level out at 200lbs+. My metabolism is fine, but doctors said it is probably due to growing up doing so much activity that my body expects to burn off the calories...(I was a wrestler, football, martial arts, ran a lot and was active constantly)...I can eat healthy but I still gain weight to a certain level. I had once been dieting pretty major, wasn't losing anything (so I saw the doctor), started training and found a lump in my lower neck and had dropped 10lbs in that week. Went through CAT scans and MRI's, but in the end the lump was muscle and I was fine...that was the start of my 86lb weight loss. I lost 40lbs that first month.

19 weeks is a long time to avoid women and fun, life is short...however; in my divorce sort of dated but wasn't physical with a chick for 3 years after, a lot of friend type dates...and p!ssed off chicks at the same time. Just didn't want the drama and was trying to rebuild what I lost. I would still want the company from time to time though even if nothing was going to happen.

If I wanted 40lbs off NOW, it'd happen in 8 weeks tops. I am on the slow road though as I have been there, done it so long I know once I am in shape you can cheat a lot at times and not take a hit. I wouldn't be a competitor, but 10% BF is not hard to stay at and far from what a competitor needs. My best weight loss also came during that same divorce period. I plumped up to 240lbs. Dropped 86lbs in 3 months (12 weeks).

Good luck to you. I am shooting for 190lbs at 10% but I have almost 4" of height on you. Then over the next few years I'd like to shoot for 200lbs.

I think most on this part of the forums are naturals, 160-165 isn't bad for your height, but 180-190 would be impressive.

[new2lifting]

I'm in agreement with those guys...using a pro BB's pre-workout routine when you're not anywhere near that kind of shape is a recipe for disappointment. Correct me if I'm wrong, but I believe the pros are taking advantage of an absolutely insane metabolism that they have built up, and are being extremely cautious in sparing their muscle.

What is the value in doing such low intensity cardio?

I'm not saying you need to even get out of breath; however, there are many reasons to do cardio beyond burning calories. 3 miles at 3mph won't even raise your body temperature enough to make you sweat, and it's not going to have much of an effect on your metabolism. Heck, it's probably not even going to burn through the glucose in your bloodstream from that pre-workout meal.

Have you tried the elliptical machine before?

Best of luck to you, but I think you could benefit from a little higher level of exertion.

cutting is cutting...if you read his plan, there is nothing too unique about it...a modest caloric reduction and some cardio..just a standard cutting plan

as far as the weight training routine, I made this up myself after 8 years of on and off training...it works for me

and you guys are worrying too much about cardio
It is such a small part of the equation during cutting
who gives a crap if you do high intensity, low intensity, fasting, after your workout, before your workout....there are a million threads on this forum debating these issues

as long as cardio gets done...thats all that matters...diet and weightlifting are 100 times more important than cardio during cutting

how many of you guys squat and deadlift that are telling me about high intensity cardio? Knees are a fragile piece of equipment, and mine are healthy. I don't want to be squatting heavy on one day, deadlifting heavy on another, and then doing a full blown sprint on my off days

not knocking your input guys
I appreciate it
just telling you my reasoning

[new2lifting]

damn, nice to be an asshat. Perhaps explaining why you think I am assuming what's happening vs not. All I know is if I take my fish oil prior to leg day workouts, that sucks. If I ate just prior to starting...it's not going to be good. I wasn't trying to attack you, just trying to get you up to speed on things...a lot has changed quickly in training and nutrition. I have a lot of knowledge though focused on Biology/Zoology and Bio-Chemistry for 7 years in college only to walk away from it after being interviewed and accepted to pharmacy colleges in my 3rd year. I believe in supplements.

Dropping out major portions of your lifestyle has long been a way to lose weight quickly, but the problem is it comes back when you swap back to it. The trick is learn to incorporate what you want you life to be. I am an oldy and a hard partier (during the day I work for a fortune 400 doing pretty important things for them, for me I'd rather not have to work). It slows my gains and loses a bit, but I am still one of the better 'in-shape' guys around which is hard to be in south florida. Now I am a bit pudgy (went back to school a second time for Computer Science, got re-situated in life and then adopted 3 kittens right after that so had 4 years off)...but in clothes, I am looking good...my arms get a lot of attention and the chicks in the office have actually come up to me to comment. For my age (which is 35, and I don't put into the fitness equation that much), I am in great shape compared to the guys I see around me. I still consider myself WAY too fat at 20% BF though, and out of shape despite my lifts. When I can use a 100lb barbell as a baton, I'd feel more comfortable.

When I am down a few more pounds only the muscleheads will look bigger. I get a nice taper going down to my waist, and another out to my feet. Jeans and a T-Shirt, it's on. ;) That's at 175lbs 10% BF for me, maybe less I never really have measured. However, at 190lbs in the same shape I get the horn honks at the beach...girls in clubs coming up to touch me. Bigger than that then I have seen the interest tapers off. Interest is also high for the 140lb skinny model looking guys that sort of look like teenagers to me, but a lot of guy like teenage looking girls too. I have always liked those upper 20's to late 30's...don't know what it's about, but a bit of age to me is sexy.

But 19 WEEKS? I dropped 20lbs in the last 9weeks with 2 weeks of that time off of training due to travel, and the last 3 had no cardio since I messed up a knee...plus I drink on my weekends, 24 beers a weekend wouldn't be an exaggeration. My two weeks off saying I didn't drink a six pack a day would be an understatement. You train right, your diet can get wacky for short terms. At least for me and I am of the type that even if I diet, without training combined I will still level out at 200lbs+. My metabolism is fine, but doctors said it is probably due to growing up doing so much activity that my body expects to burn off the calories...(I was a wrestler, football, martial arts, ran a lot and was active constantly)...I can eat healthy but I still gain weight to a certain level. I had once been dieting pretty major, wasn't losing anything (so I saw the doctor), started training and found a lump in my lower neck and had dropped 10lbs in that week. Went through CAT scans and MRI's, but in the end the lump was muscle and I was fine...that was the start of my 86lb weight loss. I lost 40lbs that first month.

19 weeks is a long time to avoid women and fun, life is short...however; in my divorce sort of dated but wasn't physical with a chick for 3 years after, a lot of friend type dates...and p!ssed off chicks at the same time. Just didn't want the drama and was trying to rebuild what I lost. I would still want the company from time to time though even if nothing was going to happen.

If I wanted 40lbs off NOW, it'd happen in 8 weeks tops. I am on the slow road though as I have been there, done it so long I know once I am in shape you can cheat a lot at times and not take a hit. I wouldn't be a competitor, but 10% BF is not hard to stay at and far from what a competitor needs. My best weight loss also came during that same divorce period. I plumped up to 240lbs. Dropped 86lbs in 3 months (12 weeks).

Good luck to you. I am shooting for 190lbs at 10% but I have almost 4" of height on you. Then over the next few years I'd like to shoot for 200lbs.

I think most on this part of the forums are naturals, 160-165 isn't bad for your height, but 180-190 would be impressive.

no hard feelings bro

I am going for the full 19 weeks though, just to see how lean I can get

I don't want to lose it too fast
the faster one loses weight, the more muscle one loses

as far as the women, a 19 week break from them is not a problem for me

but you are right about learning how to balance out life and not just eliminating a portion of life for the sake of bodybuilding...this is just a short term thing...no big deal...

what is 19 weeks to be in the best shape of my life...I just want to focus on a goal and accomplish it...I will try to learn how to balance everything out when I finish the cut and incorporate a social life into the equation

My life is totally destressesed right now...My job is easy...low hours..low stress....no commitments...no appointments...no dates...no money problems....It has been awhile since I have had the time to just sit back on the weekends and nights and watch the tube and post on the internet forums

so I am just going to chill for 19 weeks

the chicks will be there when I get back in the dating game
they always are there

I never really have had a problem with getting girlfriends
now finding one that likes fitness...that would be cool...maybe I can find a chick like that

[alkemyst]

I never really have had a problem with getting girlfriends
now finding one that likes fitness...that would be cool...maybe I can find a chick like that

Look for chicks.

*IF* they prove fun, date them a few times...ask yourself that again.

Once you are dating a while, spend time together overnight and waking up.

Then ask yourself if they are still fun...

That's when a girlfriend starts.

;)

For cardio...it's important for cutting...diet and lifts are as well. However you can only cut so many cals and lift so much. This is where cardio is king. You get fat loss, loose water, etc in a nice 30-40min timeframe. Plus if you push yourself there is a high involved that gets you craving your cardio each day.

[smackdaddyD]

cutting is cutting...if you read his plan, there is nothing too unique about it...a modest caloric reduction and some cardio..just a standard cutting plan

Yeah, I don't agree that what works for a pro BB is going to work for you. I'm not even convinced you're going to lose fat at such slight defecits, because people traditionally underestimate their caloric consumption and overestimate their BMR.



as far as the weight training routine, I made this up myself after 8 years of on and off training...it works for me

Does it though? Does it really? Ask yourself why after 8 years of on and off training you aren't as strong as guys who have been training for 4 months (*raises hand*). Not trying to be an ass here, this is a serious question.



and you guys are worry too much about cardio
It is such a small part of the equation during cutting
who gives a crap if you do high intensity, low intensity, fasting, after your workout, before your workout....there are a million threads on this forum debating these issues

Well, I don't think you'll find many people agreeing with the idea that doing cardio at 3mph is going to be anywhere near optimum. I don't agree with fasted cardio, I don't like HIIT, but if your cardio isn't even making your body heat rise....I don't know about you, but even at 4mph on the treadmill I have to go for 30 minutes before I start to sweat, and I'm 258 pounds.

Cardio is NOT just for burning calories. It's also for increasing metabolic rate, improving cardiovascular condition, improving lipid profiles, and many other things.

I agree it's not as important as lifting, but if I wanted to lose 40 pounds, I would be giving a heck of a lot more effort. As it is, I'm only wanting to lose about 30 pounds of fat over the next 9 months, and I do an hour on the elliptical 6 days a week (with quite a lot of lifting volume as well).



as long as cardio gets done...thats all that matters...diet and weightlifting are 100 times more important than cardio during cutting

how many of you guys squat and deadlift that are telling me about high intensity cardio? Knees are a fragile piece of equipment, and mine are healthy. I don't want to be squatting heavy on one day, deadlifting heavy on another, and then doing a full blown sprint on my off days

I would think all of them. Who said anything about doing sprints? I do an hour of elliptical, even on the days I'm deadlifting and squatting 400 pounds for reps. Maybe your knees are fragile, if they are that's a real bummer. But my crazy endo-meso body has insanely robust bones and ligaments...even with wrestling and playing football for four years in high school, and playing college football, I never got injured. I've always been told that the people who get injured are the people who are trying not to get injured, and it seems to hold up that way. I don't think about it, and it never happens.



not knocking your input guys
I appreciate it
just telling you my reasoning

It's cool, I'm not trying to knock you either. I'm just surprised that you feel so motivated, yet don't want to give 100%.

[new2lifting]

Yeah, I don't agree that what works for a pro BB is going to work for you. I'm not even convinced you're going to lose fat at such slight defecits, because people traditionally underestimate their caloric consumption and overestimate their BMR.

.

bro, 2175 is a really low caloric intake

I lost my first 30 pounds eating around 2500-2700

[new2lifting]

I'm deadlifting and squatting 400 pounds for reps. .

bro if you are doing a$$-2-gra$$ squats @400 pounds and deadlifting 400 pounds after 4 months of training, you are either full of sh$# or a genetic freak....I would guess full of sh$# is the more probable answer

post a video and I will believe you

I just started doing squats and deadlits a year ago though, and my 8 years of weightlifting have been pretty crappy overall, but has provided me with some muscle base

as far as injuries, never say you can't get injured, that may curse you...they come when you least expect them and happen to the best of the best

[smackdaddyD]

bro if you are doing a$$-2-gra$$ squats @400 pounds and deadlifting 400 pounds after 4 months of training, you are either full of sh$# or a genetic freak....I would guess full of sh$# is the more probable answer

F*ck you buddy. When I was in college (7 years ago) I was doing 600 pounds. And I'm not going to make some video to prove anything to you.

Good luck with your half-a$$sed attempt that is bound to fail just like all of your previous 8 years.

[new2lifting]

F*ck you buddy. When I was in college (7 years ago) I was doing 600 pounds. And I'm not going to make some video to prove anything to you.

Good luck with your half-a$$sed attempt that is bound to fail just like all of your previous 8 years.

thanks for the motivation :D

if you were squatting 600 7 years ago, I might believe you...I thought you were saying you just started lifting 4 months ago and could squat 400 pounds

[new2lifting]

F*ck you buddy. When I was in college (7 years ago) I was doing 600 pounds. And I'm not going to make some video to prove anything to you.

Good luck with your half-a$$sed attempt that is bound to fail just like all of your previous 8 years.

sorry man really
I'm not here to make anyone mad at me

I think we are all here to achieve fitness goals
and to get mad at each other over petty bs doesn't do anyone any good

thanks for your input and your posts

[smackdaddyD]

sorry man really
I'm not here to make anyone mad at me

I think we are all here to achieve fitness goals
and to get mad at each other over petty bs doesn't do anyone any good

thanks for your input and your posts

Fair enough, I just don't like having my integrity questioned.

I'll admit I'm not the average person in that I used to have a lot more muscle than I do now, so my first four months back (after many years of doing nothing) are bound to be dynamite. But still, I know (from the gym) at least 10 people who squat and deadlift more than me, and I see even more doing it that I don't know at all. So, I don't really understand why my claims are so preposterous that you would assume me to be FOS. Benching 300, Squatting and Deadlifting 400, really aren't that special. Most endo/meso types hit that in their first year of training, even without my background of strength training.

[new2lifting]

Fair enough, I just don't like having my integrity questioned.

I'll admit I'm not the average person in that I used to have a lot more muscle than I do now, so my first four months back (after many years of doing nothing) are bound to be dynamite. But still, I know (from the gym) at least 10 people who squat and deadlift more than me, and I see even more doing it that I don't know at all. So, I don't really understand why my claims are so preposterous that you would assume me to be FOS. Benching 300, Squatting and Deadlifting 400, really aren't that special. Most endo/meso types hit that in their first year of training, even without my background of strength training.

I still think you are full of s#%^ and want to see that video to back that
sh$% up

lol :D

just kidding man

you have to realize that some of us 5'7" guys with small bone structure will not be able to hang with you 250 pound guys, so take it easy on the little dudes...but watch out for us because we will take the women away from you :D

I am aiming for 160 pounds, 10%BF @ 5'7"
I am currently 185 pounds and my best lifts in the past few months(and in my life) have been
(keep in mind I never max out):

deadlift 275-6x
squat(ATG) 255-4x
dumbell flat bench 105's-4x
standing military press 165 lb-4x

if I can still do this at 160 pounds after my cut, I will be one happy short dude

you are a 250 pound football player that once squatted 600 pounds...those numbers may look small to you, but they are big for me

but great numbers on your part bro
keep up the good work
hope you hit your 600 pound mark on your squat again

[smackdaddyD]

but great numbers on your part bro
keep up the good work
hope you hit your 600 pound mark on your squat again

I don't know that I even want to get back to 600, that's too much weight for somebody who doesn't compete in anything. I think once I get to 500 again I'm going to focus on endurance, would like to do something like 405x20. That would make a nice video.

Yeah, sorry I jumped on your case. It's definitely different situations that we're in, and I really need to learn to take that into account...for instance, my rib cage currently measures 42 inches. I've got very little fat in that area (measured at the sternum, under the pecs...you can see my ribs), but let's be generous and assume if I was at 10% BF it would be 40 inches. A 40 inch ribcage circumference just isn't normal, and so I'm sure a lot of other aspects about my exoskeleton aren't normal either.

Your numbers are definitely solid for somebody your size. For some reason I project myself into other people too often.

[P01Shooter]

Hey, keep on cracking with Layne's diet. For some odd reason some people don't believe one should listen to the advice that has helped a lot of people lose weight and get in contest shape, without drugs. Ronnie Coleman and Layne are entirely two different levels although both are pro's. I don't care who you are but Layne's diet is solid and well founded for the person looking to lose fat and retain muscle. I don't have much to add but you might want to try picking up The Cut Diet by Scivation. $4 for shipping and that's it. Meal plan as well as a workout plan for 16 weeks and I'm really liking it so far. Then again, some will say working out 6 days a week is overkill and I'll overtrain. :)

I'm not sure if I missed it but how are the stats coming? Pics?

[new2lifting]

Hey, keep on cracking with Layne's diet. For some odd reason some people don't believe one should listen to the advice that has helped a lot of people lose weight and get in contest shape, without drugs. Ronnie Coleman and Layne are entirely two different levels although both are pro's. I don't care who you are but Layne's diet is solid and well founded for the person looking to lose fat and retain muscle. I don't have much to add but you might want to try picking up The Cut Diet by Scivation. $4 for shipping and that's it. Meal plan as well as a workout plan for 16 weeks and I'm really liking it so far. Then again, some will say working out 6 days a week is overkill and I'll overtrain. :)

I'm not sure if I missed it but how are the stats coming? Pics?

I posted some photos and stats on page 1
This is only my 4th day into this journal
I will post some pics and stats up every 30 days

Layne's diet is a pretty standard cutting diet. I don't know why the hell everyone is criticizing me for using it. I guess they hear the word "competetion prep" and for some reason they think that this cutting diet is above their head....when in fact it following a cutting diet that natural bodybuilders are using to get in contest shape on a regular basis is a good idea for anyone trying to lose BF% since it is designed to preserve muscle

My main interest in using it was to determine my caloric intake, macronutrient ratios, and amount of cardio I need to do. There is alot of good information in his article, and it is great he made it free for everyone.

I am currently down 30 pounds from last year. I did this by following a half a$$ diet(lots of cheats, but OK overall). I have no doubt that Layne's diet will get me where I want to be, as long as I follow it and don't screw off (which I won't).

thanks for the motivation bro
glad to hear someone finally back me up on this

[new2lifting]

treadmill today, deadlifts and back work tomorrow

Today's diet:

Total: 2216 calories
Fat: 61 grams 26%
Carbs: 182 grams 31%
Protein: 230 grams 43%

--------------------6am---------------------------
multivitamin
2 scoops protein powder
2 cups skim milk
2 tbsp. natural peanut butter

---------------7:30-4pm(working)-----------------
3/4 cup uncooked oatmeal
5 oz. tuna

----------------5:30 pm(pre-workout)--------------
(2 hoagie sandwich's)
2 whole wheat roll
2 tbsp. low fat mayo
1/3 onion
1/3 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

---------------6:00 pm-7:00 pm-----------------------
3 miles on treadmill @ 3mph

----------------7:30 pm(post-workout)-----------------
2 scoops protein powder
1 cup skim milk
multivitamin

[new2lifting]

Here are a few more photos
I will post photos from now on every 30 days

Day 4 photos

185 pounds
36.5 " waist
5'7"
approx. 20%BF

cutting goal
approx. 160 pounds
10% BF

[P01Shooter]

You have a treadmill? Does it incline? Man, you suck.

You have a pretty good base going there. Do you really think you need to drop 25 pounds? Regardless, you should look pretty good when all is said and done.

[new2lifting]

You have a treadmill? Does it incline? Man, you suck.

You have a pretty good base going there. Do you really think you need to drop 25 pounds? Regardless, you should look pretty good when all is said and done.

Hey bro

Hell, I almost forgot, the treadmill does incline..I haven't even tried to use the incline feature yet....I might give that a try...it has the manual type incline, but it is motor powered...I just bought it last month for 300 bucks at walmart...It is a pretty damn good treadmill for 300 bucks though...I haven't had any troubles at all with it and it seems sturdy

I am in an upstairs apartment, so if I run on it, I think it would be loud as hell and my downstairs neighbor might complain..so I am reduced to walking on it...also, I don't want to run too much due to my legs getting hammered on squat day and deadlift day, but I will give that incline a try to up the intensity of my cardio some

yea, I think it will take 25 pounds to get to 10%BF
my stomach, back, and chest has quite a bit of fat on it
I'll be happy with 160 though

anyways, I appreciate your posts and motivation bro
keep on keeping on!!

[smackdaddyD]

Layne's diet is a pretty standard cutting diet. I don't know why the hell everyone is criticizing me for using it. I guess they hear the word "competetion prep" and for some reason they think that this cutting diet is above their head....when in fact it following a cutting diet that natural bodybuilders are using to get in contest shape on a regular basis is a good idea for anyone trying to lose BF% since it is designed to preserve muscle

I think most of us react to the idea that you're going to lose muscle by doing anything more than 3mph on the treadmill. A lot of people come here for advice, and the idea that you will "lose muscle" doing anything but LOW intensity cardio is one that needs to be combatted.

If you don't get out of breath, you won't lose muscle. We agree on that. I (and most people) think that you should get your heart rate up to around 70% MHR, to maximize fat loss while preserving muscle. You should not be out of breath at that level, but it's definitely a lot more exertion that the very very low intensity 3mph treadmill.

See, it's different for pro bodybuilders. When you get down to very very low bodyfat percentages, the rules change. The body is much more apt to burn muscle for a fuel source, so you have to be extremely careful. Ask Layne, he'll confirm this for you. For the rest of us with normal levels of fat, your body will be much happier to use fat as a fuel source.

[new2lifting]

I think most of us react to the idea that you're going to lose muscle by doing anything more than 3mph on the treadmill..

I never said that bro

I think HIT is more efficient than low intensity cardio when burning fat...I agree with that idea

However, I don't choose to do HIT, and instead do low intensity cardio...not the most optimum choice, but I don't think it is going to be significant in the overall cutting process

I think people place way too much emphasis on cardio when cutting, and should be thinking more about their diet and weight training

but yea, HIT is more efficient at burning fat than low intensity cardio
I agree

[alkemyst]

I think people place way too much emphasis on cardio when cutting, and should be thinking more about their diet and weight training


You aren't talking ppl here are you, most know diet is important, but cardio as well to get really cut.

If you are only doing 3mph and using a treadmill to do it, you are hardly even walking...the treadmill assists you.

You are better off outside. You want to use at least some incline if anything to simulate actually walking/running.

Personally I think the hour you are putting into it is a waste of your time at that pace and your age/condition.

I did 22 mins today covering 2.5 to 3 miles in the rain. Day after squats and leg presses...they were sore a bit but feel better after the run, probably be sore tomorrow...it's just lactic acid though.

[smackdaddyD]

I never said that bro

I think HIT is more efficient than low intensity cardio when burning fat...I agree with that idea

However, I don't choose to do HIT, and instead do low intensity cardio...not the most optimum choice, but I don't think it is going to be significant in the overall cutting process

A lot of people find that HIIT (or HIT) does cost them muscle. So, I personally don't advocate it. I think MISS is the best way to go, but to each their own.



I think people place way too much emphasis on cardio when cutting, and should be thinking more about their diet and weight training

Is there a fixed amount of emphasis to go around? I know what you're saying, there are people who do cardio and think they're going to get in great shape. Just the other day I was telling my brother's girlfriend she needed to do 30 minutes less cardio and 30 minutes more lifting at the gym (she does 90 minutes cardio and 30 minutes of lifting).

But that's not the issue...the issue is, at least to me, do you want to dedicate yourself 100%, or just 75%? If you're going to do an hour of cardio, do you want to achieve the most fat loss while not losing muscle, or do you want to do the minimum exertion? Again, I'm not advocating anaerobic cardio. If you're out of breath, you need to slow down. But to walk an hour and not even break a sweat?

That's how I see it. I'll stop pestering you about it, I just wanted to make the point for people reading your journal.

[new2lifting]

4 days of eating totally clean

this is a 19 week cut, so that means I have 19x7=(133) -4=129 days left of eating 100% clean

being at work is the worst as far as being tempted...people offering me snacks...secretaries with snacks on their desks..co-workers wanting me to go out and eat with them while I am nibbling my tuna and oatmeal...snack machines packed with goodies

My hoagie sandwiches are keeping me sane
as soon as I get home, I throw my steak, onions, green peppers on a griddle. Then I toast the bun on the griddle...A dab of A-1, and a touch of low fat mayo, I just pig out....I really love these sandwiches...something I could eat every meal if I had to...after I eat 2 of them, I fill filled up like I just gorged myself with the best food in the world...and they are healthy..so it is a win win situation

( hoagie sandwich---makes 2 sandwiches)
2 whole wheat roll
2 tbsp. low fat mayo
1/3 onion
1/3 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

cook steak, green peppers, and onions on griddle. mix. toast 2 wheat buns.

place mixed up steak, peppers, and onions on toasted wheat bun

add 1 tbsp of low fat mayo and 1 tbsp. of A-1 steak sauce to each sandwich.

enjoy...lots of protein..complex carbs...and the low fat mayo has EFA's

[boyscouT]

My hoagie sandwiches are keeping me sane
as soon as I get home, I throw my steak, onions, green peppers on a griddle. Then I toast the bun on the griddle...A dab of A-1, and a touch of low fat mayo, I just pig out....I really love these sandwiches...something I could eat every meal if I had to...after I eat 2 of them, I fill filled up like I just gorged myself with the best food in the world...and they are healthy..so it is a win win situation

( hoagie sandwich---makes 2 sandwiches)
2 whole wheat roll
2 tbsp. low fat mayo
1/3 onion
1/3 green pepper
2 tbsp. A-1 steak sauce
8 oz. lean steak

cook steak, green peppers, and onions on griddle. mix. toast 2 wheat buns.

place mixed up steak, peppers, and onions on toasted wheat bun

add 1 tbsp of low fat mayo and 1 tbsp. of A-1 steak sauce to each sandwich.

enjoy...lots of protein..complex carbs...and the low fat mayo has EFA's
I want six............ now.

[new2lifting]

I want six............ now.

stay the hell away from my hoagies man :D

[suchaprettyface]

As they say, success is the best revenge! :)

Do this for yourself, and when you have time, look at any red flags that may have come up. She may have given you signs that things weren't going well, or perhaps it is just a simple case of you two not being compatible. Or perhaps you seek out the type that is not the best or most respectful to you, etc.

I am wishing you all the best!

[new2lifting]

Deadlifts and back workout in about an hour
will post workout later tonight

Total: 2320 calories
Fat: 66 grams 26%
Carbs: 168 grams 28%
Protein: 256 grams 46%

--------------------6am---------------------------
multivitamin
2 scoops protein powder
2 cups skim milk
2 tbsp. natural peanut butter

---------------7:30-4pm(working)-----------------
1/4 cup uncooked oatmeal
5 oz. tuna
4 oz. chicken
lettuce

----------------5:30 pm(pre-workout)------------------
(2 hoagie sandwich's)
2 whole wheat roll
2 tbsp. low fat mayo
1/3 onion
1/3 green pepper
2 tbsp. A-1 steak sauce
7 oz. lean steak

---------------6:30 pm-8:00 pm-----------------------
Gym (Deadlifts and back exercises)

----------------8:00 pm(post-workout)-----------------
2 scoops protein powder
2 cup skim milk
multivitamin

[P01Shooter]

Boyscout you distract him and I'll grab a couple!

Man, hoagies sound so flipping good....droool....

Tonights menu. Chicken and spinach salad w/ olive oil and balsamic. Damn, I want a hoagie. :(

[new2lifting]

I did 22 mins today covering 2.5 to 3 miles in the rain. Day after squats and leg presses...they were sore a bit but feel better after the run, probably be sore tomorrow...it's just lactic acid though.

There is no way in hell I could run the day after squats
thats just me though

more power to you if you can run after squat day
My legs usually stay sore for 2-3 days after squats

If my muscles are sore, I don't train them. I design my workouts so that won't be a problem. Deadlifts and Squats are separated by 3 days.

I might give that incline on my treadmill a try sometime though

[new2lifting]

###################BACK#######################

Barbell Deadlifts
135 lb-12x
185 lb-8x
225 lb-8x
275 lb-6x (this is my old PR)
295 lb-4x :D (and here is my new PR)

gym was crowded and my ego got the best of me...also, smackdaddyD's calling me weak in an earlier post put some fire under my a$$ :D

Bodyweight Rows hanging from pullup bar
5 reps
4 reps
3 reps
3 reps

I ran across the below video of bodyweight rows and have been meaning to give these a try...I was pretty close to having my legs all the way horizontal and tucked, but need to work on it some...I think after a few more times I will have the form down. Here is the link:

http://www.youtube.com/results?search=BODYWEIGHT+ROWS&search_type=search_videos


3 sets of seated cable rows (8 reps)

skipped weighted crunches :(
also want to throw in one more back exercise
on the next go around, I will make sure I complete all the exercises

[new2lifting]

Boyscout you distract him and I'll grab a couple!

Man, hoagies sound so flipping good....droool....

Tonights menu. Chicken and spinach salad w/ olive oil and balsamic. Damn, I want a hoagie. :(

yall stay the f$%k away from my hoagies :D

[smackdaddyD]

Barbell Deadlifts
135 lb-12x
185 lb-8x
225 lb-8x
275 lb-6x (this is my old PR)
295 lb-4x :D (and here is my new PR)

gym was crowded and my ego got the best of me...also, smackdaddyD's calling me weak in an earlier post put some fire under my a$$ :D


Nice. Sometimes you just have to put more weight on the bar and see what happens...a lot of times you find you're stronger than you thought and should have increased the weight a week or two ago. I find this happening more and more now that I switched to a 5x5 scheme.

[new2lifting]

Nice. Sometimes you just have to put more weight on the bar and see what happens...a lot of times you find you're stronger than you thought and should have increased the weight a week or two ago. I find this happening more and more now that I switched to a 5x5 scheme.

yea, I think I could of got 315 twice, but I want to take it slow

I doubt I'll ever go past 315
I just don't see the point, since this is just a hobby and I am sure the chance of injury starts to increase quite a bit going past this level

but I guess it is like an addiction...you hit 315..and you say to yourself...f$%k it...I can get 350...and then when you hit 350...you are like...fck it...I can hit 405....

I want to be able to lift when I am 65 years old, so I am kind of being cautious now that I am in my 30's

315-10x would be my ultimate goal
if I could do that I would be a happy short dude

I say that now..but when I hit 315 this story might change

keep on keeping on

[new2lifting]

Total: 2211 calories
Fat: 62 558 26%
Carbs: 236 902 42%
Protein: 173 692 32%

I bought some "sugar free splenda" candy today
kind of like jolly ranchers...that type of candy
It tasted pretty good

I ate about 8 pieces

after I ate them, I read the back of the package and it said something about they might have laxitive effects...well they did..really bad...worst ever

something called Sugar Alcohol
http://www.ynhh.org/online/nutrition/advisor/sugar_alcohol.html

so I am going to skip the treadmill tonight
I hope this gets better by morning

[pheny]

Hey man I've been readin your thread for a while now this evening and it's damn inspiring. Just gonna say congratulations for your imminent future gains and keep up the damn good work.

[new2lifting]

Hey man I've been readin your thread for a while now this evening and it's damn inspiring. Just gonna say congratulations for your imminent future gains and keep up the damn good work.

Thanks bro
I appreciate you following my journal and for the motivation

[new2lifting]

my routine

note there are no bicep exercises in my routine
my biceps were hammered pretty good on back day yesterday

I am not going to do any curls or direct arm work at all during this cut

note there are no direct tricep exercises in this routine
My triceps get hammered pretty good on incline dumbell bench, flat dumbell bench, and standing shoulder presses

so there will be no direct tricep work during this cut

just wanted to test the theory that you don't really have to do direct arm work if you are working heavy compound movements

#############Day 1##################
Barbell Squat(A$$-2-GRA$$)
Standing Military Press
Dumbell Laterals
Dumbell Stiff Leg Deadlift
Weighted Crunches

#############Day 2###################
Incline Dumbell Bench
Dumbell Side Bends(Obliques)
One Legged Dumbell Calf Raises

Dumbell Flat Bench
Barbell Shrugs

#############Day 3###################
Barbell Deadlifts
12 sets of different Back exercises(different variation of rows, pullups)
Weighted Crunches

[pheny]

let us know how the theory holds up!

[new2lifting]

this week was a good introduction week
and now it is time to kick some a$$

upcoming weeks plan:

friday squats/standing shoulder press/crunches/laterals/stiff leg deadlift
saturday dumbell bench/dumbell incline/shrugs/obliques/calves
sunday cardio
monday cardio
tues deadlifts, 12 sets of different back exercises, crunches
wed cardio
thurs rest

[new2lifting]

############## LEGS/SHOUDLERS/ABS ############

Barbell Squats (A$$-2-GRA$$)
135 lb-12x
185 lb-10x
225 lb-7x
245 lb-5x

Standing Barbell Shoulder Press
95 lb-10x
105 lb-8x
135 lb-8x
155 lb-4x

Dumbell Stiff Leg Deadlifts
55's-8x
55's-8x
55's-8x

Dumbell Laterals
20's-10x
20's-10x
20's-10x

Weighted Crunches
15 reps holding a 25 pound dumbell
10 reps holding a 35 pound dumbell
9 reps holding a 45 pound dumbell


###############Today's Diet############
Total: 2300 calories
Fat: 60 grams 24%
Carbs: 188 grams 32%
Protein: 246 grams 44%

[alkemyst]

why hold dumbbells and crunch, a plate is easier in my opinion....

[new2lifting]

why hold dumbbells and crunch, a plate is easier in my opinion....

I have used plates before and they work well

but plates don't go past 45 pounds

a few months ago, I was up to 50's and 55's on weighted crunches

I hope to get back up to that weight again within the next few weeks

This is the way I perform weighted crunches:

I lay on a bench with my shoulders hanging off
I place the dumbell behind my head
I stretch way back so my head is almost touching the floor and crunch upwards

It is important to make sure the dumbell does not make contact with the head
This can produce some bad forces on the neck
I screwed up my neck last year(fortunately only a week long injury) after finding out about this the hard way...The dumbell was touching the back of my head and I was pulling on the dumbell thus creating forces in the neck

So I make sure neither my hands or the dumbell is making contact with my head

keep on keeping on iron brother

[alkemyst]

how do you crunch like that? What keeps you from not falling off?

[new2lifting]

how do you crunch like that? What keeps you from not falling off?

I dig the back of my heels into the fabric of the bench

[lespaulsarecool]

LEG/SHOULDER workout tonight, will post workout later

Today's diet:

2000 calories total

#############6am###############################
2 cups skim milk
2 scoops protein powder
multivitamin

############ 7:30am-4:00 pm ######################
5 oz. tuna
1 cup uncooked oatmeal

############ 5:30 pm(pre-workout)####################
----------Hoagie Sanwich---------
whole wheat hoagie
8 oz. of lean steak
1 tbsp lowfat mayo (don't freak out 4.5 grams out of 5 grams of fat is EFA's)
A-1 steak sauce
1/2 onion
1/2 green pepper

##############8pm(post-workout)###################
2 cups skim milk
2 scoop protein powder

multivitamin
tuna and UNCOOKED oatmeal together, how on earth do you swallow that?!

[lespaulsarecool]

I saw a dude do this too

One thing I noticed about him that stood out and is part of the reason I am scared of dips was the fact that he had huge pockets of fluid in his elbow joints...it was very noticible...really big pockets of fluid

could be unrelated to the dips

but this kind of made me think

why the hell is he putting that much pressure on his elbows when he has all that fluid built up in them??

anyways...2 45's is very impress bro

keep up the good work
lets hope you never get strong enough to bench press over your bodyweight then for example cause that too would cause 'unnecessary' strain on the shoulders and elbows?! I think the fluid may just have been 'freak' I do weighted dips and bench more than my bodyweight (dips are bodyweight+ exercise). There a good workout man, do them if you can but noone says you have too, its not like the bench of the squat rack after all!

[new2lifting]

lets hope you never get strong enough to bench press over your bodyweight then for example cause that too would cause 'unnecessary' strain on the shoulders and elbows?! I think the fluid may just have been 'freak' I do weighted dips and bench more than my bodyweight (dips are bodyweight+ exercise). There a good workout man, do them if you can but noone says you have too, its not like the bench of the squat rack after all!

I do bench over my bodyweight
I do dumbell presses with 100's, so that is 200 pounds and I weight 185

I just don't like dips
I don't feel comfortable doing them

peace

[new2lifting]

tuna and UNCOOKED oatmeal together, how on earth do you swallow that?!

lots of water

[lespaulsarecool]

F*ck you buddy. When I was in college (7 years ago) I was doing 600 pounds. And I'm not going to make some video to prove anything to you.

Good luck with your half-a$$sed attempt that is bound to fail just like all of your previous 8 years.
a natural squatting 600 pounds weighing so less? Not to jumpin on that argument but that is something I have never seen in years, and Id like to, I can do it on a leg press but 600 pounds is getting into some strongman category! Impressive

[new2lifting]

a natural squatting 600 pounds weighing so less? Not to jumpin on that argument but that is something I have never seen in years, and Id like to, I can do it on a leg press but 600 pounds is getting into some strongman category! Impressive

I saw one of those prison documentaries last night

The prisoners were having a weightlifting competetion

Several of those guys were pulling 500-600 pounds and were huge as hell with a low BF%

THe winner had a 615 pound deadlift

makes you wonder what the hell those guys are eating in there
I hear they can buy stuff from the prison store like protein powder, tuna, oatmeal, walnuts

[lespaulsarecool]

I do bench over my bodyweight
I do dumbell presses with 100's, so that is 200 pounds and I weight 185

I just don't like dips
I don't feel comfortable doing them

peace
You can bench with 45kg dumbells after a lay off, fairly new to lifting AND a cutting diet at 185? My best of late has been the 50kg dumbells and Im over 200lbs, impressive unless our conversion from kg to pounds is somehow different!? (I doubt it very much!)

[new2lifting]

You can bench with 45kg dumbells after a lay off, fairly new to lifting AND a cutting diet at 185? My best of late has been the 50kg dumbells and Im over 200lbs, impressive unless our conversion from kg to pounds is somehow different!? (I doubt it very much!)

I have been lifting on and off for 8 years

when I joined bodybuilding.com last year, it was after a long break, and I was "new2lifting" in the sense that I had been out of the gym for awhile

this past year has been pretty good overall in terms of lifting...I started cutting and getting serious about the gym last August and am down 30 pounds from last year

I was off for about 6 weeks recently due to a broken scaphoid bone, which has healed 100%

But it only took a few weeks to get back to my previous lifts

so I guess I have been pretty serious about lifting for the past 12 months

and right now am stronger than I ever been in my life

so there is my whole f$@kin life story :D

[alkemyst]

makes you wonder what the hell those guys are eating in there
I hear they can buy stuff from the prison store like protein powder, tuna, oatmeal, walnuts

well probably protein...

[new2lifting]

185 pounds
36 inch waist
5'7"
20%BF

goal:
160 pounds 10%BF

I also attached a photo from 11 months ago when I was in the 210-215 pound range

[boyscouT]

Nice pics bro. Almost time for you to bulk. :cool:

[new2lifting]

############ CHEST/TRAPS/CALVES/OBLIQUES ######

Dumbell Incline Bench Press
45's-12x
55's-10x
70's-8x
80's-5x

Dumbell Flat Bench Press
80's-10x
90's-7x
100's-4x

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-13x
275 lb-8x

One Legged Dumbell Calf Raises (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-10x
80 lb-10x

Dumbell Side Bends (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-8x
80 lb-6x

################ TODAY'S DIET ############

Total: 2394 calories
Fat: 70 grams 27%
Carbs: 187 grams 30%
Protein: 250 grams 43%

[new2lifting]

Nice pics bro. Almost time for you to bulk. :cool:

thanks bro!!

Bulk :D
now that is funny
maybe after I lose about 25 pounds

[P01Shooter]

25's too much in my opinion. Go 15 and then use the winter to clean bulk and get back to this madness in Feb/March next year.

[new2lifting]

25's too much in my opinion. Go 15 and then use the winter to clean bulk and get back to this madness in Feb/March next year.

naw, no more bulking until I get ripped up
I never seen my abs in my life
I hope 15 pounds will do it, but I think it will be more like 25 pounds
guess I'll have to see how it goes

thanks for posting bro!!

[new2lifting]

I am going to up the calories in my diet some
I am just getting too darn hungry and need more food
Also, I want to lose the weight slowly to maintain muscle
I lost my first 30 pounds eating 2500-2700 calories, so I think this will work fine

Total: 2361 calories
Fat: 64 grams 25%
Carbs: 200 grams 32%
Protein: 241 grams 43%

################## Monday-Friday###################

--------------------6am------------------------------------------
2 scoops protein powder
2 cups skim milk
1 tbsp natural peanut butter
rmultivitamin

------------------7:30-4------------------------------------------
1 cup oatmeal
(fruits/vegetables may be substituted for some or all of the oatmeal)
5 oz. tuna

------------------5pm--------------------------------------------
(Hoagie Sandwich)
4 oz. steak
1 whole wheat bun
1 tbsp low fat mayo
1 tbsp A-1 steak sauce

----------------7:30 pm(pre-workout)-----------------------------
2 cup skim milk
2 scoop protein powder
1 tbsp natural peanut butter


----------------9:00 pm(post-workout)----------------------------
(Hoagie Sandwich)
4 oz. steak
1 whole wheat bun
1 tbsp low fat mayo
1 tbsp A-1 steak sauce
multivitamin


###############Saturday/Sunday###################

--------------------8 am------------------------------------------
2 scoops protein powder
2 cups skim milk
1 tbsp natural peanut butter
multivitamin

------------------------Noon------------------------------------
(Hoagie Sandwich)
4 oz. steak
1 whole wheat bun
1 tbsp low fat mayo
1 tbsp A-1 steak sauce

----------------2:30 pm(pre-workout)-----------------------------
2 cup skim milk
2 scoop protein powder
1 tbsp natural peanut butter


----------------4:00 pm(post-workout)----------------------------
(Hoagie Sandwich)
4 oz. steak
1 whole wheat bun
1 tbsp low fat mayo
1 tbsp A-1 steak sauce

-------------------8 pm------------------------------------------
1 cup oatmeal
(fruits/vegetables may be substituted for some or all of the oatmeal)
5 oz. tuna
multivitamin

[new2lifting]

Total: 2361 calories
Fat: 64 grams 25%
Carbs: 200 grams 32%
Protein: 241 grams 43%

2 miles on inclined treadmill @ 3.5 mph

I miss the gym already
can't wait for tuesday to hit deadlifts

for those that were recommending dips, I did some today at home
I used my bed post and my dresser as my two supports
it took a phone book under the bed post to get the two pieces of furniture level

----------Dips(Bodyweight)-------------
5 sets of 12 reps

[new2lifting]

############### TODAY'S DIET ############
Total: 2191 calories
Fat: 74 grams 31%
Carbs: 165 grams 28%
Protein: 214 grams 40%

############# TODAY'S WORKOUT ###########

1.5 mile on the treadmill



######## Plan for the rest of the week ##########

Tuesday Deadlifts/Crunches/12 sets of back exercises
Wednesday 1.5 mile treadmill
Thursday 1.5 mile treadmill
Friday Squats/Stiff Leg Deadlift/Shoulders/Crunches
Sat Chest/Obliques/Traps/Calves

[new2lifting]

I am going to start logging my food into fitday.com
I used it awhile back and it is a pretty helpful tool to use

Today's diet:

Total: 2686 calories
Fat: 86 grams 30%
Carbs: 224 grams 32%
Protein: 250 grams 38%

multivitamin
4 cups skim milk
4 scoops protein powder
1 pack mixed nuts
2 tbsp natural peanut butter
5 oz. tuna
8 oz. steak
2 whole wheat rolls
2 tbsp low fat mayo
A-1 steak sauce
1/3 of a onion

Deadlifts/Back Exercises/ and crunches tonight
will post workout later

[new2lifting]

###################BACK#######################

Barbell Deadlifts
135 lb-12x
185 lb-8x
225 lb-8x
275 lb-6x

Bodyweight Rows hanging from pullup bar
http://www.youtube.com/results?search=BODYWEIGHT+ROWS&search_type=search_videos
5 reps
4 reps
3 reps
2 reps

4 sets of seated cable rows (6-8 reps)

4 sets of undergrip pulldowns

1 sets of chest supported rows
1 set of chinups

[P01Shooter]

Bodyweight Rows hanging from pullup bar
http://www.youtube.com/results?search=BODYWEIGHT+ROWS&search_type=search_videos
5 reps
4 reps
3 reps
2 reps

Yikes! Those look crazy! How long did it take for you to be able to do them?

[new2lifting]

Yikes! Those look crazy! How long did it take for you to be able to do them?

I still haven't perfected the form on them
I don't like tucking in my legs like the guy in the video though
so I am trying to develop my own style

I try to point my legs straight toward the ceiling and row
his tucked legs seem seem to interfere with his range of motion in that video
he can only row so far before he runs into his legs

[pheny]

doin great dude, those are some nice lifts!
100lb dumbell presses! Damn I can only do like 65, haha.

[new2lifting]

doin great dude, those are some nice lifts!
100lb dumbell presses! Damn I can only do like 65, haha.

thanks bro!!

I am trying my best

The diet and cardio is the hardest challenge

the lifting is the fun part :D

[new2lifting]

I find myself constantly changining things around...mainly my diet
I am happy with my workout plan and it is working out well
However, the diet plan is something that is being constantly modified
I guess changes are part of the bodybuilding game

Here is the new plan I came up with:

################## WORKOUT ###############
-------Saturday----------
Barbell Squats
Standing Barbell Military Press
Dumbell Laterals
Dumbell Stiff Leg Deadlifts
Weighted Crunches
Dumbell Hammer Curls

-------Sunday------------
Dumbell Incline Press
One Legged Dumbell Calf Raises
Dumbell Side Bends (Obliques)
Dumbell Flat Press
Barbell Shrugs
Overhead Tricep Extensions

-------Tuesday or Wednesday-------------
Barbell Deadlifts
12 sets of various back exercises(rows/pullups)

------Monday/Thursday/Friday------------
cardio

################# DAILY DIET ####################

Total: 2182 calories
Fat: 62 grams 26%
Carbs: 197 grams 34%
Protein: 209*grams 40%

5 oz. tuna
1.5 cup uncooked oatmeal
2 tbsp natural peanut butter
8 cups skim milk
2 scoopS protein powder
4 oz. chicken
1 cup brocolli
3 whole eggs
1 tbsp olive oil

[new2lifting]

I was spending around 400/month on food
I have it down to around 160.month now
Trying to save as much money as possible so I can pay off all my bills

7 cans tuna $3.50
1 tub old fashioned oatmeal $2.00
1 jar natural peanut butter $2
4 gallons milk $ 11
14 serving protein powder $7.50
7 tbsp OLIVE OIL $1
2 pounds chicken $5
2 dozen eggs $1.50
7 cups brocolli $2
--------------------------------------
grand total: 35.50+tax = $40/week

or $40 divided by 7 days= $5.70 per day

this breaks down into the following daily diet:

Total: 2182 calories
Fat: 62 grams 26%
Carbs: 197 grams 34%
Protein: 209 grams 40%

5 oz. tuna
1.5 cup uncooked oatmeal
2 tbsp natural peanut butter
8 cups skim milk
2 scoopS protein powder
4 oz. chicken
1 cup brocolli
3 whole eggs
1 tbsp olive oil

[new2lifting]

Legs/shoulder workout in about an hour

A couple of good links about milk(note I am drinking 8 glasses of skim milk a day)

http://www.bodybuilding.com/fun/catmilk.htm

http://bodybuilding.home.insightbb.com/trainingarticles/milkbodybuilder/


Also I am eating 3 whole eggs a day
Good links about eggs:

http://www.bodybuilding.com/fun/eggs.htm

http://www.wannabebig.com/article.php?articleid=55

just wanted to save these in my journal for future reference

[smackdaddyD]

Legs/shoulder workout in about an hour

A couple of good links about milk(note I am drinking 8 glasses of skim milk a day)


Yikes.

I thought you were trying to burn fat?

Not much of that will be happening with 8 insulin spikes per day.

EDIT:

Thought I would back this up with a little evidence because people always seem to resist the idea that other things besides glucose cause a release of insulin:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=3545955&dopt=Abstract


Milk was a particularly potent insulin secretagogue; the observed insulin response was approximately 5-fold greater than would be anticipated from the glucose response. In summary, the plasma glucose response to ingestion of fruits and milk products can be predicted from the constituent carbohydrate present. The serum insulin response cannot.

[new2lifting]

Yikes.

I thought you were trying to burn fat?

Not much of that will be happening with 8 insulin spikes per day.

EDIT:

Thought I would back this up with a little evidence because people always seem to resist the idea that other things besides glucose cause a release of insulin:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=3545955&dopt=Abstract

I have to disagree with you
I lost my first 30 pounds drinking 6 cups of skim milk a day

here is an article discussing the subject:

http://forum.bodybuilding.com/showthread.php?t=754704&page=2&highlight=milk+cutting

and another:

http://forum.bodybuilding.com/showthread.php?t=263489&highlight=milk+cutting


milk does a body good and is great for cutting or bulking

[smackdaddyD]

I have to disagree with you
I lost my first 30 pounds drinking 6 cups of skim milk a day

here is an article discussing the subject:

http://forum.bodybuilding.com/showthread.php?t=754704&page=2&highlight=milk+cutting

and another:

http://forum.bodybuilding.com/showthread.php?t=263489&highlight=milk+cutting


milk does a body good

I spent the first 27 years of my life drinking an enormous amount of milk, and while I have a huge skeleton as a result, I also developed type 2 diabetes.

Hey, be my guest. Drink 8 glasses of milk a day while trying to cut. However, you simply can't argue with the science that you cannot metabolize stored fat while high levels of insulin are present in the blood, and that milk causes high levels of insulin. There are few things we truly know, but these are two of them. The logic that chains them together is why many people strongly suggest against milk while cutting. You say you lost 30 pounds, how much of that was LBM? Part of the problem with maintaining a caloric deficit while maintaining high levels of insulin is that you lose less fat and more LBM proportionally speaking.

You can quote forum threads till you're blue in the face, I'll just keep quoting the national institute of health :)

[new2lifting]

I spent the first 27 years of my life drinking an enormous amount of milk, and while I have a huge skeleton as a result, I also developed type 2 diabetes.

Hey, be my guest. Drink 8 glasses of milk a day while trying to cut. However, you simply can't argue with the science that you cannot metabolize stored fat while high levels of insulin are present in the blood, and that milk causes high levels of insulin. There are few things we truly know, but these are two of them. The logic that chains them together is why many people strongly suggest against milk while cutting. You say you lost 30 pounds, how much of that was LBM? Part of the problem with maintaining a caloric deficit while maintaining high levels of insulin is that you lose less fat and more LBM proportionally speaking.

You can quote forum threads till you're blue in the face, I'll just keep quoting the national institute of health :)

I didn't lose any muscle during my initial 30 pounds of fat loss...at least nothing significant....According to my BF% estimations, I haven't lost any LBM during the initial 30 pounds of weight loss...I did it really slow though, like .75 lbs per week average

Here is a good article by the american diabetes association promoting low fat milk:

http://www.diabetes.org/nutrition-and-recipes/nutrition/milk.jsp

I am sorry to hear you have diabetes at a young age bro
but there are a million factors that can cause that
and I don't think it was the milk

[new2lifting]

smackdaddy, here is one more article that talks about type 2 diabetes and milk.

http://www.webmd.com/content/article/105/107905?src=RSS_PUBLIC

[smackdaddyD]

smackdaddy, here is one more article that talks about type 2 diabetes and milk.

http://www.webmd.com/content/article/105/107905?src=RSS_PUBLIC

Here's a quote from that article which explains why nobody touts that study as meaning anything significant:


"It is possible that people who drink a lot of nonfat milk or eat other low-fat dairy products would have healthier lifestyles overall," he says.

If anything, the study shows that people who are more concerned about their health and make better choices with regards to their health opt for milk with a lower fat content.

Clearly, you're not going to develop diabetes drinking 8 glasses of milk a day if the rest of your diet is healthy and you exercise regularly. That's not my point, nor was I trying to suggest milk is the cause of my diabetes.

My point is that the insulin flood that comes from drinking milk isn't conducive to metabolizing stored fat, and that because I have diabetes, I have spent an immense amount of time studying the complex relationship between insulin and our metabolism, as well as what foods trigger insulin release.

So, taking your word that you only lost 30 pounds of fat and no muscle, the immediate next question would be, how much could you have lost if you had only consumed water?

[new2lifting]

So, taking your word that you only lost 30 pounds of fat and no muscle, the immediate next question would be, how much could you have lost if you had only consumed water?

42.8952 pounds :D

I'm heading to the gym here in a minute

legs and shoulder
wish me luck

[alkemyst]

I am not sure if you are just trying to promote wacked notions here or the real deal, milk and cutting I am not buying, I am a biology major. Your bodyweight rows hanging from a pullup bar I am not buying either.

[new2lifting]

I am not sure if you are just trying to promote wacked notions here or the real deal, milk and cutting I am not buying, I am a biology major. Your bodyweight rows hanging from a pullup bar I am not buying either.

sounds like I have some doubters

if you read the threads I attached on the previous page, there are plenty of BB.com members that agree with milk and cutting. It works...I have cut with it in the past and I will cut with it again

as far as the bodyweight rows, yes, I can do them
not exactly like in the video, but I do them my own style, close to what is in the video...what is so hard to believe about that? they are almost like a combined pullup/barbell row, except you need a little ab strength to hold your legs up

I do appreciate your opinions fellows
however, I do not agree on the "milk is bad for cutting" theory

[new2lifting]

############## LEGS/SHOUDLERS/BICEPS/ABS ############

Barbell Squats (A$$-2-GRA$$)
135 lb-12x
185 lb-8x
225 lb-7x
255 lb-5x PR :D

Standing Barbell Shoulder Press
95 lb-10x
105 lb-8x
135 lb-8x
155 lb-5x PR :D

Dumbell Stiff Leg Deadlifts
55's-8x
55's-8x
55's-8x

Dumbell Laterals
20's-10x
20's-10x
20's-10x

Weighted Crunches
15 reps holding a 25 pound dumbell
10 reps holding a 35 pound dumbell
8 reps holding a 45 pound dumbell

Dumbell Hammer Curls
30's-10x
40's-7x

[Mullins 5]

Keep up the work man!

My fiance left me after 5 years together - the reason was b/c I gained too much weight (went from 185ish to 270 while we were together)

looking at your pics from day 1 it seems like you have plenty of muscle under that fat - have you thought about just burning the fat and toning yourself up? that is what I did here are a few pics

btw - im about your height and was at one time a 36 inch.. in the first pic i am 190 pounds and 36-38 pant. the second pic was taken yesterday (145 pounds) now im looking at a great base to start building some real muscle that will show and not be hidden under the fat!

[new2lifting]

Keep up the work man!

My fiance left me after 5 years together - the reason was b/c I gained too much weight (went from 185ish to 270 while we were together)

looking at your pics from day 1 it seems like you have plenty of muscle under that fat - have you thought about just burning the fat and toning yourself up? that is what I did here are a few pics

btw - im about your height and was at one time a 36 inch.. in the first pic i am 190 pounds and 36-38 pant. the second pic was taken yesterday (145 pounds) now im looking at a great base to start building some real muscle that will show and not be hidden under the fat!

nice progress bro!!!
looks like you don't have any loose skin issues
very impressive weight loss

about burning fat...the most effective way to maintain muscle and burn fat is to eat a clean diet with a slight caloric deficit, lift heavy weights in the 5-10 rep range, and do cardio

as far as toning, toning is controlled by your bodyfat percentage...the more muscle you have, the more "toner" you are going to look as you cut down BF%

as far as your muscle shape and vein structure, those are genetic

the only thing you can do to increase your tone is build more muscle and keep your BF% low

thanks for posting bro
let me know how you are progressing

[alkemyst]

sounds like I have some doubters

if you read the threads I attached on the previous page, there are plenty of BB.com members that agree with milk and cutting. It works...I have cut with it in the past and I will cut with it again

as far as the bodyweight rows, yes, I can do them
not exactly like in the video, but I do them my own style, close to what is in the video...what is so hard to believe about that? they are almost like a combined pullup/barbell row, except you need a little ab strength to hold your legs up

I do appreciate your opinions fellows
however, I do not agree on the "milk is bad for cutting" theory

mmkay bodybuilder threads no one serious is going to buy into at first. Provide scientific results, and then the BB threads.

BW rows: I have no doubt MOST can do them. I don't see them as effective other than attention. I think most here understand legs out = ab strength though.

[new2lifting]

mmkay bodybuilder threads no one serious is going to buy into at first. Provide scientific results, and then the BB threads.

BW rows: I have no doubt MOST can do them. I don't see them as effective other than attention. I think most here understand legs out = ab strength though.

the problem with scientific studies is that they can be modified to give you any result you desire,

I deal with companies all the time in my profession that submit detailed studies trying to promote their products. As an experienced professional engineer, I can see right through their tecnical jargon and see if what they are saying is practical and correct. The ideas that make it big time are the ones that can be proven to perform effectively in "real life" situations.

Often times the data is slighted to suit the idea they are trying to promote and often the idea/product is not practical in a real life situation.

If someone cuts BF% and drinks alot of milk, I don't care how many scientific studies you provide. The fact is, many people are successful at cutting to 10%BF while drinking alot of milk.

I guess my progress pictures will speak volumes compared to the scientific studies. Give me another 4 months and I will show you a real life application of "you can drink alot of milk and cut". Then you can take the studies and use them as fireplace fuel.

[smackdaddyD]

the problem with scientific studies is that they can be modified to give you any result you desire

And the problem with anecdotal evidence is that causation is not established, and people tend to overstate their personal evidence to support their ego.



I deal with companies all the time in my profession that submit detailed studies trying to promote their products. As an experienced professional engineer, I can see right through their tecnical jargon and see if what they are saying is practical and correct. The ideas that make it big time are the ones that can be proven to perform effectively in "real life" situations.

Take a look at the study I posted from the NIH. What company or industry has any sort of vested interest in the outcome of that?



Often times the data is slighted to suit the idea they are trying to promote and often the idea/product is not practical in a real life situation.

Yes, but just because a lot of scientific studies are shams doesn't excuse you from needing to back up your opinion with science. That's some seriously flawed logic.

So, show us some science that indicates that either milk doesn't induce an abnormally high insulin response, or that stored fat can be metabolized in the presence of high levels of insulin. Then, we get to decide if the science is propped up by a company with an agenda. That's how this works. Don't call scientific studies a sham and then in the same breath post some threads from bodybuilding.com as proof.



If someone cuts BF% and drinks alot of milk, I don't care how many scientific studies you provide. The fact is, many people are successful at cutting to 10%BF while drinking alot of milk.

I guess my progress pictures will speak volumes compared to the scientific studies. Give me another 4 months and I will show you a real life application of "you can drink alot of milk and cut". Then you can take the studies and use them as fireplace fuel.

We shall see indeed. You're doing a lot of things that I think are extremely inefficient considering your goals, so if you get anywhere close I'll be very impressed.

[new2lifting]

And the problem with anecdotal evidence is that causation is not established, and people tend to overstate their personal evidence to support their ego.



Take a look at the study I posted from the NIH. What company or industry has any sort of vested interest in the outcome of that?



Yes, but just because a lot of scientific studies are shams doesn't excuse you from needing to back up your opinion with science. That's some seriously flawed logic.

So, show us some science that indicates that either milk doesn't induce an abnormally high insulin response, or that stored fat can be metabolized in the presence of high levels of insulin. Then, we get to decide if the science is propped up by a company with an agenda. That's how this works. Don't call scientific studies a sham and then in the same breath post some threads from bodybuilding.com as proof.



We shall see indeed. You're doing a lot of things that I think are extremely inefficient considering your goals, so if you get anywhere close I'll be very impressed.

you guys giving the advice
post some pics
you guys are so smart, you should be ripped to shreds
I have a feeling you do more talking then doing

there are worst things in the world of cutting than drinking alot of milk
which milk is one of the best foods around

anyways, the debates are cool
always willing to listen to any advice
but you are not going to convince me there is anything wrong with milk when cutting
I have personally lost 30 pounds already of bodyfat drinking 6 glasses of milk a day

just keep overanalyizing stuff with science and ignore all the successful people that have cut bodyfat while drinking alot of skim milk
that sounds like a real smart idea.....not

[smackdaddyD]

just keep overanalyizing stuff with science and ignore all the successful people that have cut bodyfat while drinking alot of skim milk
that sounds like a real smart idea.....not

Nah, I'll just listen to all the successful people who found they had dramatically increased success when they cut out milk.

Just because you find somebody to agree with you, doesn't make your position correct.

[alkemyst]

the problem with scientific studies is that they can be modified to give you any result you desire,


right, we know this. I have stated already in this thread I am a science major.



I deal with companies all the time in my profession that submit detailed studies trying to promote their products. As an experienced professional engineer, I can see right through their tecnical jargon and see if what they are saying is practical and correct. The ideas that make it big time are the ones that can be proven to perform effectively in "real life" situations.


engineer like a train? mechanical, electrical? how about sound?

chiapets made it big time, as did sea monkey's.



Often times the data is slighted to suit the idea they are trying to promote and often the idea/product is not practical in a real life situation.

If someone cuts BF% and drinks alot of milk, I don't care how many scientific studies you provide. The fact is, many people are successful at cutting to 10%BF while drinking alot of milk.

I guess my progress pictures will speak volumes compared to the scientific studies. Give me another 4 months and I will show you a real life application of "you can drink alot of milk and cut". Then you can take the studies and use them as fireplace fuel.

unfortunately you provide no real time anything...easy to cut on one thing for a longer period of time then provide pictures over a shorter time interval on your 'holy grail'.

I don't understand what you are here to accomplish.

[alkemyst]

here is an older pic now...the jeans are 31's if you are trying to compare.

http://30moons.com/images/ChrisFlex_Backd_06062002.jpg

[new2lifting]

right, we know this. I have stated already in this thread I am a science major.



engineer like a train? mechanical, electrical? how about sound?

chiapets made it big time, as did sea monkey's.



unfortunately you provide no real time anything...easy to cut on one thing for a longer period of time then provide pictures over a shorter time interval on your 'holy grail'.

I don't understand what you are here to accomplish.

you my friends appear to be blowers and not doers

post some pics

show me how you have put your scientific theories to real life applications for yourself. That is what is important..that what you do works for you...everyone is different

again, I already lost 30 pounds drinking 6 glasses of skim milk a day...and I will lost the final 25 pounds by the end of the year and will be at 10%BF

just stay tuned
and I will put your "milk doesn't work during cutting" theory down the drain

man what a debate :D

[new2lifting]

here is an older pic now...the jeans are 31's if you are trying to compare.

http://30moons.com/images/ChrisFlex_Backd_06062002.jpg

pretty good mass

although you would have alot more mass if you were drinking more milk :D

[alkemyst]

pretty good mass

although you would have alot more mass if you were drinking more milk :D

I used to drink a lot of milk...I am endo, put fat on.

Your egg comments it being 100 and all are also 'old school', now they judge protein basis on Whey. Eggs are like 90 I think.

I did eggs at one point too.

been lifting 20 years now. First 10 serious, last 10 semi...refocusing my efforts now...the next 10 will be my biggest moments.

First 10 all brawn, no brain....last 10 building my brain, throwing in brawn as a side note...next 10: combine the two.

Å

[new2lifting]

I used to drink a lot of milk...I am endo, put fat on.

Your egg comments it being 100 and all are also 'old school', now they judge protein basis on Whey. Eggs are like 90 I think.

I did eggs at one point too.

been lifting 20 years now. First 10 serious, last 10 semi...refocusing my efforts now...the next 10 will be my biggest moments.

First 10 all brawn, no brain....last 10 building my brain, throwing in brawn as a side note...next 10: combine the two.

Å

yea, you have alot of mass bro
I can tell you have put alot of hard work into your lifting
you will look good cut up
keep up the good work bro!!!

[new2lifting]

############ CHEST/TRAPS/CALVES/OBLIQUES ######

Dumbell Incline Bench Press
45's-12x
55's-10x
70's-8x
80's-5x

Dumbell Flat Bench Press
80's-10x
90's-7x
100's-6x PR :)
105's-4x PR :)

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-18x
275 lb-10x

One Legged Dumbell Calf Raises (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-10x
80 lb-10x
90 lb-10x

Dumbell Side Bends (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-10x
80 lb-8x

###########TODAY'S DIET#############

Total: 2182 calories
Fat: 62 grams 26%
Carbs: 197 grams 34%
Protein: 209 grams 40%

5 oz. tuna
1.5 cup uncooked oatmeal
2 tbsp natural peanut butter
8 cups skim milk
2 scoopS protein powder
4 oz. chicken
1 cup brocolli
3 whole eggs
1 tbsp olive oil

strength levels are through the roof
I am strong as I ever been in my life
and 100% injury free right now
hope my luck continues
this 3 day split is really kicking a$$

[new2lifting]

I am changing my cardio plan

from now on, I am going to do 30 minutes a night on the treadmill walking 3.0 mph, 7 days a week

that comes up to 10.5 miles on the treadmill a week, buring approximately 1000 calories a week through cardio

[alkemyst]

I am changing my cardio plan

from now on, I am going to do 30 minutes a night on the treadmill walking 3.0 mph, 7 days a week

that comes up to 10.5 miles on the treadmill a week, buring approximately 1000 calories a week through cardio

that is not really cardio though.

Calorie burning yes.

[new2lifting]

Here is an awesome thread about nutrition

note milk, eggs, and the GI index are all included

great read

http://forum.bodybuilding.com/showthread.php?t=492749

[smackdaddyD]

Here is an awesome thread about nutrition

note milk, eggs, and the GI index are all included

great read

http://forum.bodybuilding.com/showthread.php?t=492749

A choice quote from this thread:


The truth is, milk is great for bodybuilding purposes. Milk contains cogent anti-catabolic properties, insulinogenic properties that are ideal for the post workout period, a quality amino acid profile, and a wide array of vitamins and minerals.

So, he thinks it's great post-workout, because it causes an insulin spike.

The claim he's trying to debunk is that milk "makes individuals add and store fat." However, he goes on to prove that point just a few lines later in the quote above! Insulin is how fat gets stored, and if you're drinking milk when your muscles aren't in need and ready to take the nutrients, your fat cells are going to be the recipient of all that insulin.

Nowhere does he provide any evidence or even a hypothesis as to how regular spikes of insulin (8 per day was it?) throughout the day doesn't make people store fat at a higher rate. In fact, he seems to suggest it's best only PWO...which I would be inclined to agree with.

I agree with him on eating whole eggs though. As for the GI, I would think most people who have bothered to even learn what the GI is understand the difference between the glycemic index and glycemic load...which he doesn't even mention.

[new2lifting]

I'll post some more photos on Day 60

Just wanted to get a few more photos so I can get some starting point photos

I also included a comparison photo from last August in the first photo

current stats:

186 pounds
36" waist
5'7"
16-18% BF

goal: 160-170 pounds 10%BF

basing my BF% on the estimates from this thread:
http://forum.bodybuilding.com/showthread.php?t=845012

[new2lifting]

A choice quote from this thread:



So, he thinks it's great post-workout, because it causes an insulin spike.

The claim he's trying to debunk is that milk "makes individuals add and store fat." However, he goes on to prove that point just a few lines later in the quote above! Insulin is how fat gets stored, and if you're drinking milk when your muscles aren't in need and ready to take the nutrients, your fat cells are going to be the recipient of all that insulin.

Nowhere does he provide any evidence or even a hypothesis as to how regular spikes of insulin (8 per day was it?) throughout the day doesn't make people store fat at a higher rate. In fact, he seems to suggest it's best only PWO...which I would be inclined to agree with.

I agree with him on eating whole eggs though. As for the GI, I would think most people who have bothered to even learn what the GI is understand the difference between the glycemic index and glycemic load...which he doesn't even mention.

you and your anti-milk campaign
don't drink it :D
it will make you fat :D

just keep watching
my progress will speak for itself

[new2lifting]

that is not really cardio though.

Calorie burning yes.

the last time I checked, walking was the most popular form of cardio used by mankind

I do shadow boxing all the way through my walking also

[new2lifting]

################TODAY'S DIET#############
Total: 2190 calories
Fat: 69 grams 29%
Carbs: 207 grams 36%
Protein: 186 grams 35%

multivitamin
3 scoops protein powder
3 cups skim milk
1 large cheeseburger
4 slices pineapple
2 tbsp natural peanut butter
5 oz. tuna
1 cup uncooked oatmeal

##############TODAY'S WORKOUT#############
1.5 miles on treadmill @ 3.0 mph

Bodyweight Dips
4 sets of 10 reps

[d1353l]

wow id say if you go at it hardcore you can get ripped in 2-3 months give or take.

[thebarbarianway]

the last time I checked, walking was the most popular form of cardio used by mankind



Congrats on your progress....I just skimmed this entrie thread so have to post something!

I agree with your philosophy 'learn by doing...not by talking or reading about it!'

Do you walk on a incline or flat?

[new2lifting]

wow id say if you go at it hardcore you can get ripped in 2-3 months give or take.

thanks bro
I am not in a big hurry though
the slower I lose the weight, the less likely muscle will be loss
My plan is to get there by the end of the year

thanks for posting bro!!

[new2lifting]

Congrats on your progress....I just skimmed this entrie thread so have to post something!

I agree with your philosophy 'learn by doing...not by talking or reading about it!'

Do you walk on a incline or flat?

well, there is quite of bit of good info out there and reading and researching is good

I read this site all the time and I have spent several hundred hours reading threads off this site over the past year

but some people just piddle around with petty BS theories that really don't need to be addressed due to their insignificance

such as the milk issue :D

However, I am always open for discussion, no matter how insignificant the subject might be

thanks for reading my thread bro!!

[ElMariachi]

Hey all

some of you might know me. Most probably don't. I have had a few logs in the past.

I just got dumped by my girlfriend. I am out of shape and feel like crap. Both emotionally and physically.

I tried to get below 10% in the past, with lots of failures....mainly due to bad diet and inconsistent workouts....also an injury sidelined me for over a month

I am going to do it this time

I am going to get ripped(below 10%BF)

The journey starts tomorrow

I will post my diets and workout daily



Semi-permanently obese people always say crap like "I AM STARTING MY DIET TOMORROW." I will get in shape....TOMORROW......I will go to the gym....TOMORROW.


Why doesn't anyone ever start anything the same damn day :)

[new2lifting]

Semi-permanently obese people always say crap like "I AM STARTING MY DIET TOMORROW." I will get in shape....TOMORROW......I will go to the gym....TOMORROW.


Why doesn't anyone ever start anything the same damn day :)

because I wanted to eat my last pizza :D

[smackdaddyD]

but some people just piddle around with petty BS theories that really don't need to be addressed due to their insignificance

By petty BS theories, do you mean a well-researched hypothesis backed up by scientific study?

Petty BS theories are ones based on threads on bodybuilding forums. Like your cardio strategy.

[new2lifting]

By petty BS theories, do you mean a well-researched hypothesis backed up by scientific study?

Petty BS theories are ones based on threads on bodybuilding forums. Like your cardio strategy.



how much milk I drink and what type of cardio I do is pretty insignificant stuff

eating a clean diet with a moderate(but not too low) caloric deficit, and hitting the weights hard is the bread and butter of losing BF%

the rest is just petty BS and open to opinions

watch and learn grasshopper :D

[new2lifting]

Today's Diet:

Total: 2280 calories
Fat: 86 grams 35%
Carbs: 206 grams 35%
Protein: 169 grams 30%

multivitamin
2 scoops protein
2 cups skim milk
2 tbsp natural peanut butter
2 grilled chicken sandwiches(tomatoes/lettuce/mayo)
1 whole tomatoe
1 cup uncooked oatmeal
2 whole eggs
slice swiss cheese

#############TODAY'S WORKOUT#########
1.5 mile on treadmill

############SCHEDULE NEXT 5 DAYS#########
WED Deadlifts/12 sets of back exercises(rows/pullups)
THUR 1.5 mile on treadmill
FRI 1.5 mile on treadmill
SAT Legs/Shoulders/Crunches/1.5 mile treadmill
SUN Chest/Calves/Obliques/Traps/1.5 mile treadmill

[new2lifting]

###################BACK#######################

Barbell Deadlifts
135 lb-15x
185 lb-8x
225 lb-8x
275 lb-6x
315 lb-2x PR :D

was pretty smooth, could of got another rep
first time in my life I ever lifted anything heavier than 300 pounds
I am not going past 315 until I can rep it 10 times

One Arm Dumbell Rows
55's-8x
65's-8x
75's-8x

4 sets of seated cable rows (6-8 reps)

4 sets chinups

[new2lifting]

1.5 miles on the treadmill both days

can't wait to hit the gym this weekend

[new2lifting]

Leg and Shoulder Workout this afternoon
will post workout later

########Today's Diet##########
2070 calories
Fat: 60 grams (27%)
Carbs: 172 grams (32%)
Protein: 209 grams (41%)

2 multivitamins
3 scoops protein powder
7 cups skim milk
3 whole eggs
4 oz. chicken
5 oz. tuna
2 slices pineapple
1 cup uncooked oatmeal
2 tbsp peanut butter
1 tbsp olive oil

[boyscouT]

########Today's Diet##########
2070 calories
Fat: 60 grams (27%)
Carbs: 172 grams (32%)
Protein: 209 grams (41%)

Good to see you're getting plenty of fat. :)

[new2lifting]

Good to see you're getting plenty of fat. :)

yea, fat is good
I try to keep it in the 20-30% range of my daily calories with plenty of EFA's

keep on keeping on!!

[new2lifting]

############## LEGS/SHOUDLERS/ABS ############

Barbell Squats (A$$-2-GRA$$)
135 lb-12x
185 lb-8x
225 lb-8x
255 lb-5x
265 lb-2x PR :D

Standing Barbell Shoulder Press
95 lb-10x
105 lb-5x
135 lb-10x PR :D
155 lb-5x

Dumbell Laterals
20's-10x
20's-10x

Weighted Crunches
15 reps holding a 25 pound dumbell
10 reps holding a 35 pound dumbell
8 reps holding a 45 pound dumbell

skipped dumbell stiff leg deadlifts
out of energy

[new2lifting]

http://www.guidoandluigi.com/index.php?date=2006-07-11


the leg extension dude:
http://www.guidoandluigi.com/index.php?date=2006-07-10
http://www.guidoandluigi.com/index.php?date=2006-07-08

mr estats
http://www.guidoandluigi.com/index.php?date=2006-07-03
http://www.guidoandluigi.com/index.php?date=2006-05-27

curl king
http://www.guidoandluigi.com/index.php?date=2006-05-22
http://www.guidoandluigi.com/index.php?date=2006-05-20

[new2lifting]

http://www.bolthouse.com/html/cs_vedge_n.html

just bought this at the grocery store

it is suppose to be all natural and contain 10 different vegetables

here is another one I might try next week:
http://www.bolthouse.com/html/cs_green_juice_n.html

[new2lifting]

############ CHEST/TRAPS/CALVES/ARMS/OBLIQUES ######

Dumbell Incline Bench Press
45's-12x
55's-10x
70's-9x
85's-4x PR:D

Dumbell Flat Bench Press
85's-10x PR:D
100's-6x
105's-5x PR :D

Barbell Shrugs
135 lb-15x
185 lb-15x
225 lb-15x
275 lb-8x

One Legged Dumbell Calf Raises (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-10x
85 lb-10x
100 lb-10x

Dumbell Side Bends (holding only one dumbell)
45 lb-10x
55 lb-10x
70 lb-10x

Dumbell Hammer Curls
35's-8x
45's-8x
50's-8x
55's-8x

Barbell Overhead Tricep Extensions
80 lb-8x
90 lb-8x
100 lb-8x


ate around 3000 calories today
all clean foods

I can't really explain all these PR's I have been setting lately
This is the first time I have followed a consistent training split with deadlifts and squats. My energy levels are through the roof for the most part...although a little fatigued during the end of the workout.

I think the deadlifts and squats are carrying over to my other lifts
Also, the 3 day a week training split is giving me plenty of time for my body to recover, so I think this helps alot. First time training arms heavy in about 2 months, and I am strong as ever in my arms.

[likeke34]

Hey good luck with this whole thing and just remember to stay consistent...

not trying to spark any type of argument here, but I agree with you 100%, if you try something and it has worked for you, and is continuing to work than just stick with it.... When your progess slows or stops, than adjust...

After dieting so much and trying everything out there and reading up on all the studies, I've learned that the best thing to do is to take your time and experience it because what works for me, doesn't and wont, necessarily work for others and vice versa... (Me and my friends have this problem) lol

ne ways, just wanted to say congrats on your progress, I read your old thread long ago and I remembered your progress and good luck dropping the rest

[rexoverbey]

Been watching your thread and glad to see your making progress. You haven't posted pics in over a week. Keep us posted on the progress and keep up the hard work. Your ex will be kicking her self for sure.

[new2lifting]

Hey good luck with this whole thing and just remember to stay consistent...

not trying to spark any type of argument here, but I agree with you 100%, if you try something and it has worked for you, and is continuing to work than just stick with it.... When your progess slows or stops, than adjust...

After dieting so much and trying everything out there and reading up on all the studies, I've learned that the best thing to do is to take your time and experience it because what works for me, doesn't and wont, necessarily work for others and vice versa... (Me and my friends have this problem) lol

ne ways, just wanted to say congrats on your progress, I read your old thread long ago and I remembered your progress and good luck dropping the rest

thanks bro
yea, I am working on things
making adjustments here and there

It is a constant learning process
and I am always learning and trying to find what works best for me

thanks for following my journal bro!!

[new2lifting]

Been watching your thread and glad to see your making progress. You haven't posted pics in over a week. Keep us posted on the progress and keep up the hard work. Your ex will be kicking her self for sure.

Thanks bro for following my journal

As far as my ex, I already forgot about her
Haven't talked to her or contacted her in a month
no big deal
more fish in the sea

keep on keeping on!!

[new2lifting]

185 pounds
36" waist
5'7"

[new2lifting]

Deadlifts tomorrow

1 hour on the ellipter today

Today's diet:

Total: 2476 calories
Fat: 54 grams 20%
Carbs: 274 grams 40% (33 grams fiber)
Protein: 239 grams 40%

4 scoops protein
5 cups skim milk
5 slices pineapple
1 banana
2 tbsp natural peanut butter
8 oz. chicken
2.5 cups brocolli
1 cup natural vegetable juice
1.5 cups uncooked oatmeal
1 tbsp olive oil
2 multivitamins
5 oz. tuna

[new2lifting]

Finishing up the first month of this journal

My diet sucked pretty bad
lots of cheats
as a result, my weight hasn't changed

I probably averaged 2800 calories a day, ate several pizzas and hamburgers

anyways, I will start back fresh Saturday and get a new plan going
Going to do some travelling tomorrow

I skipped back day (deadlifts) yesterday
but I think not working out for five days(this Monday-Friday) will give my body a chance to rest up and recover. Good news also that I am pain free and injury free still.

On a postive note, my lifts have been through the roof
strong as ever in the gym

in summary, the first month of the journal resulted in great progress in the gym but crappy progress as far as diet is concerned

I'll be back in action saturday

keep on keeping on

[boyscouT]

185 pounds
36" waist
5'7"
Looking good bro... nearly time for you to bulk.

5 days of rest should do you plenty of good. Good luck on starting fresh with your diet. Keep truckin hard!

[new2lifting]

Looking good bro... nearly time for you to bulk.

5 days of rest should do you plenty of good. Good luck on starting fresh with your diet. Keep truckin hard!

thanks bro
I will do better on my diet

keep on keeping on!!

[new2lifting]

Photos of me making my weekly supply of brocolli, chicken, and brown rice

included in the photo:

28 spears of brocolli being cooked
7 pounds of chicken
4.75 cups brown rice(uncooked volume)

divided over 7 days results in:

4 spears of brocolli per day
1 pound of chicken per day
.65 cups(uncooked volume) of brown rice per day

[yeah buddy]

thats like a couple days for me. Getting ready for a show thats why. Try switching it up so that you dont steeer away from your diet. Sweet potatos instead of rice, lean meat, tuna in stead of chicken and green beans or asperigus(spelling), yams and so on. Its pretty hard to stay on a diet eating 7 of the same meals every day..just a sugestion..KEEP IT UP DUDE!

[new2lifting]

thats like a couple days for me. Getting ready for a show thats why. Try switching it up so that you dont steeer away from your diet. Sweet potatos instead of rice, lean meat, tuna in stead of chicken and green beans or asperigus(spelling), yams and so on. Its pretty hard to stay on a diet eating 7 of the same meals every day..just a sugestion..KEEP IT UP DUDE!

http://forum.bodybuilding.com/showthread.php?p=7857763#post7857763

awesome physique man!!

I liked the bruce lee pose midway through the thread

good luck on your show
what does your current diet look like bro?
thanks for your help

I don't eat all that chicken, brocolli, and rice in one day...I divide it over 7 days...that is just the food that needs to be cooked for the week...the rest of the food I eat doesn't need to be cooked and it varies some from day to day...I get all the cooking done on Saturdays so I don't have to worry about cooking again until next Saturday(this is my new plan..to precook everything on Saturdays)

I agree about the food variation. I will try to vary it up from week to week.
Thanks for your help and for posting iron brother

[new2lifting]

############## LEGS/SHOUDLERS/ABS ############

Barbell Squats (A$$-2-GRA$$)
135 lb-12x
185 lb-8x
225 lb-8x
275 lb-3x PR:D

Standing Barbell Shoulder Press
(cleaned from the floor at the start of each set)
95 lb-15x
105 lb-8x
135 lb-8x
155 lb-6x
165 lb-5x

Dumbell Laterals
20's-8x
20's-8x
20's-8x

Weighted Crunches
15 reps holding a 25 pound dumbell behind my head
10 reps holding a 35 pound dumbell behind my head
10 reps holding a 45 pound dumbell behind my head

Dumbell Stiff Leg Deadlifts
55's-8x
60's-8x
65's-8x

pretty good workout...starting to implement the cleans from floor level again...I really love cleans..especially the clean and press combined...first time squatting 275 pounds and it felt pretty good...I was able to control the weight well

[P01Shooter]

http://forum.bodybuilding.com/attachment.php?attachmentid=323267&d=1154803452

Man, That's a sweet picture! I need to do the same since my diet went to hell now that I'm not working from home.

[new2lifting]

http://forum.bodybuilding.com/attachment.php?attachmentid=323267&d=1154803452

Man, That's a sweet picture! I need to do the same since my diet went to hell now that I'm not working from home.

I had to do something also, since my diet sucked last month
I figured if I cooked everything that needed to be cooked on Saturday, this would save time....so my plan is to precook everything that needs to be cooked on Saturdays from now on so I will have a 7 day supply...I think this will work out well

In each one of those containers in the photo is:
1 pound chicken
4 spears of brocolli
.67 cups(uncooked volume) of brown rice

this equates to:

Total: 896 calories
Fat: 8 grams
Carbs: 103 grams
Protein: 97 grams

throw in some skim milk, protein powder, peanut butter, fruits, olive oil, oatmeal, tuna, and walnuts and I easily hit my 2200-2800 caloric level

keep on keeping on
let me know how it goes with the premade meals

[new2lifting]

Total: 2561 calories
Fat: 39 grams 14%
Carbs: 272 grams 42%
Protein: 273 grams 44%

1 pound chicken
4 spears of brocolli
.67 cups(uncooked volume) of brown rice
2 cups of green goodness(found it at the grocery store)
http://www.bolthouse.com/html/cs_green_juice_n.html
1 tbsp natural peanut butter
1 tbsp olive oil
6 cups skim milk
6 scoops protein powder
2 multivitamins

a little low on the fats and maybe too much protein powder
but a pretty good diet overall today
all foods 100% clean

[i3i76i]

My energy levels are through the roof for the most part...although a little fatigued during the end of the workout.

I think the deadlifts and squats are carrying over to my other lifts
Also, the 3 day a week training split is giving me plenty of time for my body to recover, so I think this helps alot.


I would hope you would be fatigued at the end of your workout! If you don't have high blood pressure issues, maybe try a caffeine supplement/pill 20 mins prior to workout.

Squats boost natural testosterone levels and testosterone = muscle, so your comment makes sense.

I would like to interject and question your desire for PRs when you are trying to cut. PRs should come during bulking phases. When you are truly cutting, you will not have enough strenght due to a lower carb/fat % and you will loose muscle mass...sad but true.

Anyway, some questions for you:

1. Is there a reason you do not tan?

2. Why are you stuck on this 1.5 mile of treadmill? I smell plateau coming!

3. When was the last time you had a blood panel done?

[new2lifting]

I When you are truly cutting, you will not have enough strenght due to a lower carb/fat % and you will loose muscle mass...sad but true.


if you cut slowly with a slight caloric deficit, muscle can be retained

as far as PR's, I would say this is due to me getting serious about squatting and deadlifting recently...this is carrying over to my other lifts...also, I have been really consistent the last month
with my lifting and am using a new 3 day split...I think this accounts for my PR's also

what do you want me to do
hold back :D
should I say, "hey I am cutting, I shouldn't go for this PR"

wtf

to answer your questions...tanning is bad for the skin....cardio varies according to how I feel....my blood panel was perfect when I got it checked last month..as far as a caffeine suppliment, I don't really need them...my energy levels are pretty good...I am not a big fan of fat burners/caffeine suppliments

my diet sucked last month overall
so this month is going to be better

thanks for posting bro

[i3i76i]

Well, I am not going to advocate tanning...just curious. I find that it tightens the skin and gives anyone a general better/healthier appearance. Fat people look less fat and it highlights muscle definition. Most anything is "bad" if not done in moderation. Its a shame that no one told Jay Cutler that tanning is bad...as he does it regularly enough to own a tanning bed.

Back to your cutting while trying to attain PRs...

Whoever told you "if you cut slowly with a slight caloric deficit, muscle can be retained" is retarded. Where did you get this info from? All you can do when cutting, whether naturally or after a cycle of anabolic agents, is by maximizing fat loss and minimizing muscle loss. You are in for a long futile battle if you think you can keep muscle while burning fat. No one knows EXACLTY how many calories their body consumes...so it's always a matter of erring your diet in favor of the goal.

So, if you are truly cutting...which means loosing muscle...you will NOT continue to make PRs...impossible. I am not saying to not push yourself when working out, but gains in strength can only logically mean you are consuming enough calories for bulking...as in you are consuming more than burning.

For what it's worth, I am a certified trainer...so what I am telling you is not a matter of opinion.

[AFI06]

* Subscribed*


Hey man I am going through a similar thing! I am subscribing to your thread and hopefully you will subscribe to mine. Help keep each other motivated!
My new thread is

http://forum.bodybuilding.com/showthread.php?t=864471

[new2lifting]

For what it's worth, I am a certified trainer...so what I am telling you is not a matter of opinion.

great

you went through that weekend class and have your personal trainer license
any wad off the street can get a PT license

like that means jack sh$^

lol

I agree that during cutting, very little muscle can be gained, but you don't have to lose muscle. That's BS. Muscle can be retained. ANd PR's can be set.

quit being a downer dude
you are starting to suck

[your future CEO]

Well, I am not going to advocate tanning...just curious. I find that it tightens the skin and gives anyone a general better/healthier appearance. Fat people look less fat and it highlights muscle definition. Most anything is "bad" if not done in moderation. Its a shame that no one told Jay Cutler that tanning is bad...as he does it regularly enough to own a tanning bed.

Back to your cutting while trying to attain PRs...

Whoever told you "if you cut slowly with a slight caloric deficit, muscle can be retained" is retarded. Where did you get this info from? All you can do when cutting, whether naturally or after a cycle of anabolic agents, is by maximizing fat loss and minimizing muscle loss. You are in for a long futile battle if you think you can keep muscle while burning fat. No one knows EXACLTY how many calories their body consumes...so it's always a matter of erring your diet in favor of the goal.

So, if you are truly cutting...which means loosing muscle...you will NOT continue to make PRs...impossible. I am not saying to not push yourself when working out, but gains in strength can only logically mean you are consuming enough calories for bulking...as in you are consuming more than burning.

For what it's worth, I am a certified trainer...so what I am telling you is not a matter of opinion.

your lifts are obviously not going to be going up at the same clip as if you were bulking and adding bodyweight every week

but from what i understand strength gains come from your cns adapting

you can add strength while you're cutting definitely, dont listen to that guy

especially if you are a relatively new lifter

[new2lifting]

your lifts are obviously not going to be going up at the same clip as if you were bulking and adding bodyweight every week

but from what i understand strength gains come from your cns adapting

you can add strength while you're cutting definitely, dont listen to that guy

especially if you are a relatively new lifter

exactly!!

great post

[new2lifting]

* Subscribed*


Hey man I am going through a similar thing! I am subscribing to your thread and hopefully you will subscribe to mine. Help keep each other motivated!
My new thread is

http://forum.bodybuilding.com/showthread.php?t=864471

cool bro
I'll be following your journal !!

Thanks for posting bro
keep up the good work

[new2lifting]

So, if you are truly cutting...which means loosing muscle.

man the PT's are just getting stupider and stupider

you stated "cutting means losing muscle"...lol...
cutting means losing BF% not muscle

what a dumba$$

and he is a PT to top it off

I feel sorry for your clients dude

you make the PT's that are good look bad

send in your resignation letter
you are doing the PT industy a dis-service

[smackdaddyD]

Well, I am not going to advocate tanning...just curious. I find that it tightens the skin and gives anyone a general better/healthier appearance. Fat people look less fat and it highlights muscle definition. Most anything is "bad" if not done in moderation. Its a shame that no one told Jay Cutler that tanning is bad...as he does it regularly enough to own a tanning bed.

Back to your cutting while trying to attain PRs...

Whoever told you "if you cut slowly with a slight caloric deficit, muscle can be retained" is retarded. Where did you get this info from? All you can do when cutting, whether naturally or after a cycle of anabolic agents, is by maximizing fat loss and minimizing muscle loss. You are in for a long futile battle if you think you can keep muscle while burning fat. No one knows EXACLTY how many calories their body consumes...so it's always a matter of erring your diet in favor of the goal.

So, if you are truly cutting...which means loosing muscle...you will NOT continue to make PRs...impossible. I am not saying to not push yourself when working out, but gains in strength can only logically mean you are consuming enough calories for bulking...as in you are consuming more than burning.

For what it's worth, I am a certified trainer...so what I am telling you is not a matter of opinion.


Dude, if you're a certified trainer, let me know what certifications, so I know which ones aren't worth the paper they're printed on.

[FullChris]

I completely agree with you guys on this one. This guy has no idea what he is talking about.

However, when I hear someone say "PT" I think Physical Therapist, people who know the body as well as one can. Let's just refer to this guy as a "trainer".

That cool?

[alkemyst]

well if you are quick cutting, you are going to be losing some muscle. Your body just doesn't pick fat to burn off.

If you are slow dieting you can get around that a bit.

[i3i76i]

I have ACE certification and been training the past 3 years with 24 Hr Fitness and now Gold's.

I could copy links from bb.com and t-nation.com, but hopefully you are reading these already. You never gave me your source for how you can gain muscle and lose fat simultaneously. All you did was talk trash in response.

Let me give you another source...

http://en.wikipedia.org/wiki/Weight_cutting

Read under "Muscle Loss"

I didn't say cutting is ONLY loosing muscle. I said you will loose muscle when cutting. Yes, there are VERY few who can do both at the same time...it's not impossible, if you have the natural testosterone and genetics to do so. If you did, you wouldn't have been in the shape you started out with. (BTW - congrats on the fat loss thus far...but the last 10% is the toughest to lose and why I am giving you this info now)

Here is something else to read from another trainer:

http://www.naturalphysiques.com/faq/455.html

Its really not that complicated...

Here is another article, and pay particular attention to the last sentence of the first paragraph...

http://www.intense-workout.com/same.html

[new2lifting]

I have ACE certification and been training the past 3 years with 24 Hr Fitness and now Gold's.


no one gives a sh$%

[alkemyst]

no one gives a sh$%

well personally I think what you talk about here needs a lot of work as well...anyway it's always nice to be the internet tough guy.

[new2lifting]

well if you are quick cutting, you are going to be losing some muscle. Your body just doesn't pick fat to burn off.

If you are slow dieting you can get around that a bit.

exactly

a small caloric deficit combined with heavy lifting while cutting will preserve muscle

if you starve yourself and/or do a half-a$$ lifting routine, you are going to lose muscle

[i3i76i]

It's all good dude! You can lose some weight and think your opinions will overcome simple science...seen that plenty of times until they hit "the wall" (both plateau and realization of what I am telling you).

What's funny is that you still cannot give me a source...

Anyway, I am not going to lower myself to your trash talking.

Peace out!

[new2lifting]

Chest/Traps/Calves/Arms/Oblique workout this afternoon

Today's Diet:

Total: 2520 calories
Fat: 50 grams 18%
Carbs: 261 grams 41%
Protein: 252 grams 41%

1 pound chicken
4 spears of brocolli
.67 cups(uncooked volume) of brown rice
2 cups of green goodness(found it at the grocery store)
http://www.bolthouse.com/html/cs_green_juice_n.html
2 tbsp natural peanut butter
1 tbsp olive oil
5 cups skim milk
5 scoops protein powder
2 multivitamins

[boyscouT]

I could use some chicken right now.

[new2lifting]

I could use some chicken right now.

I could use a steak hoagie right now

I had to give those steak hoagies up

they were just too damn good and I couldn't help eating more of them than I should...they would be OK if I could eat one or two and call it a night but I ended up eating 4 of them in one sitting more than once...that was like a pound of steak and 4 wheat buns in an hour period....so I had to give the steak hoagies up

with the chicken/brown rice/brocolli combination, it is OK, but not doesn't make me want to overdose like the steak hoagies do

The chicken/brown rice/brocolli combination is bland enough where I don't want too much of it and good enough where I can eat it with a half a smile on my face

[boyscouT]

I could use a steak hoagie right now

I had to give those steak hoagies up

they were just too damn good and I couldn't help eating more of them than I should...they would be OK if I could eat one or two and call it a night but I ended up eating 4 of them in one sitting more than once...that was like a pound of steak and 4 wheat buns in an hour period....so I had to give the steak hoagies up

with the chicken/brown rice/brocolli combination, it is OK, but not doesn't make me want to overdose like the steak hoagies do

The chicken/brown rice/brocolli combination is bland enough where I don't want too much of it and good enough where I can eat it with a half a smile on my face
True.

Do you put anything on the chicken/rice/broccoli to flavor it up? hot sauce.. vinegar... lemon juice.. ?

[new2lifting]

True.

Do you put anything on the chicken/rice/broccoli to flavor it up? hot sauce.. vinegar... lemon juice.. ?

I don't put any oil on it while cooking it
I just use water to keep it from burning on the griddle

I put a little bit of soy sauce on it after it is cooked, but not too much

[boyscouT]

I don't put any oil on it while cooking it
I just use water to keep it from burning on the griddle

I put a little bit of soy sauce on it after it is cooked, but not too much
Damn bro I bet if we got creative we could make it taste awesome...

* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste)

endless possibilities..

[new2lifting]

Damn bro I bet if we got creative we could make it taste awesome...

* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste)

endless possibilities..

some great ideas
thanks bro
I will try different seasonings and see how it goes

[boyscouT]

some great ideas
thanks bro
I will try different seasonings and see how it goes
Anytime. :cool:

[alkemyst]

exactly

a small caloric deficit combined with heavy lifting while cutting will preserve muscle

if you starve yourself and/or do a half-a$$ lifting routine, you are going to lose muscle

Preservation <> Gains though. You can get a bit stronger, but mass will not really go up at all unless you have a surplus of calories...depending where you are at in BF you may still lose some. If you are on the < 15% side though you are going to end up gaining....

[new2lifting]

Preservation <> Gains though. You can get a bit stronger, but mass will not really go up at all unless you have a surplus of calories.......

agree with this for the most part


If you are on the < 15% side though you are going to end up gaining....

can you explain this statement in more detail
thanks

[alkemyst]

can you explain this statement in more detail
thanks

Once you get past the 'healthy average' for your particular body fat, your body works against you trying to get back to it as you are trying to cut it down. Also this works to help when you are initially losing weight and training...your body is trying to get to that same medium.

When you start getting below 10%, the average 'body' doesn't like that.

So it's a lot easier to 'cut' when you are higher BF than lower. Most that talk about how they can get gains and still 'cut' are not really cut to begin with.

[new2lifting]

Once you get past the 'healthy average' for your particular body fat, your body works against you trying to get back to it as you are trying to cut it down. Also this works to help when you are initially losing weight and training...your body is trying to get to that same medium.

When you start getting below 10%, the average 'body' doesn't like that.

So it's a lot easier to 'cut' when you are higher BF than lower. Most that talk about how they can get gains and still 'cut' are not really cut to begin with.

agree for the most part

[i3i76i]

Alkemyst, you are right! I know new2lifting will not listen to me, but he seems to think he can get "ripped" (as the title of his threat says) and continue making gains in muscle.

What YourFutureCEO said below only applies to new lifters, especially those who are obese (by clinical defintion >25% BF). What I was trying to have new2lift understand, is that is he truly wants to get cut...and I mean in the true definition of cutting (not losing enough fat to get below obese)...energy will have to be in the negative, which will not allow for gains in muscle. If you have have excess energy and sit around, it will turn to fat...work out, it can become muscle, but as you said before Alkemyst...your body doesn't choose to burn just fat. As I said before, unless you know the exact amount every fibre of muscle, organs, etc will be burning...all you can do is err in favor or your goal. Either way, both fat and muscle will gain or lose at the same time, especially as you said to get below 10% BF and truly get cut...and continue to make PRs.

Here is from another source:

"We've said it before, Dave, and we'll say it again--it's impossible to go in two diametrically opposite directions at once. If you're trying to lose fat, don't expect to gain size. And if you're trying to gain size, you have to understand you're going to lose some definition in response to the increase in calories, which is a prerequisite for hypertrophy."

[alkemyst]

unfortunately most of the people that are posting I feel are in the higher BF area (myself I am currently...)

I did a cutting phase to get down to about 23-4ish% now I am going to bulk up and finally do a major cut...during a major cut I can expect to lose quite a bit of my max lift and some LBM. This is doing a real cut, around 3 months or less.

My personal goal is around 15% BF...I look good at that level and it's not so hard to manage.

[new2lifting]

Alkemyst, you are right! I know new2lifting will not listen to me, but he seems to think he can get "ripped" (as the title of his threat says) and continue making gains in muscle.

What YourFutureCEO said below only applies to new lifters, especially those who are obese (by clinical defintion >25% BF). What I was trying to have new2lift understand, is that is he truly wants to get cut...and I mean in the true definition of cutting (not losing enough fat to get below obese)...energy will have to be in the negative, which will not allow for gains in muscle. If you have have excess energy and sit around, it will turn to fat...work out, it can become muscle, but as you said before Alkemyst...your body doesn't choose to burn just fat. As I said before, unless you know the exact amount every fibre of muscle, organs, etc will be burning...all you can do is err in favor or your goal. Either way, both fat and muscle will gain or lose at the same time, especially as you said to get below 10% BF and truly get cut...and continue to make PRs.

Here is from another source:

"We've said it before, Dave, and we'll say it again--it's impossible to go in two diametrically opposite directions at once. If you're trying to lose fat, don't expect to gain size. And if you're trying to gain size, you have to understand you're going to lose some definition in response to the increase in calories, which is a prerequisite for hypertrophy."

shut your hole dumba$$

[i3i76i]

Alkemyst...

Looks like you are on the right track and understand what to expect from experience. 15% is a good level, as not many can/want to eat chicken, oatmeal, and veggies non-stop for the rest of their life. True sucess is not getting cut once...or in getting to a certain BF once...it's about maintaining a BF where you are happy and healthy. It can be cool to get cut for personal reasons, but not many find it worth maintaining...especially after those personal reasons change.

I am amazed at how many in this forum get a little direction (lose a little fat) and think they understand the process and think they can give advice/refute science.

You have leaders and followers. It's good to follow the right path, but even better to learn the way yourself and lead yourself.

What's wrong, is to know/be told what is right and still go in the wrong direction.

Maybe you can start your own thread!

[smackdaddyD]

I am amazed at how many in this forum get a little direction (lose a little fat) and think they understand the process and think they can give advice/refute science.


I'm amazed at how many people get ACE certifications and think that makes them an authority on something.

[i3i76i]

I'm even more amazed at those who reply like above...

Why not give me evidence and/or explain why I am wrong, smackdaddyD. new2lifting has simply reverted to trash talking.

That would be the mature/appropriate response. I am not above being a man, and accepting when I am wrong!

[new2lifting]

So, if you are truly cutting...which means loosing muscle...you will NOT continue to make PRs...impossible. .

hey dumba$$

I made 2 PR's today

[i3i76i]

hey dumba$$

I made 2 PR's today


Then you are not cutting, you are bulking

[new2lifting]

I'm amazed at how many people get ACE certifications and think that makes them an authority on something.




So, if you are truly cutting...which means loosing muscle...you will NOT continue to make PRs...impossible. .

yea his above quote says it all

It pretty much makes him a dumba$$

Any one can get a stupid a$$ certification
95% of the personal trainers don't have a clue
I see this guy is no exception to the rule

[smackdaddyD]

I'm even more amazed at those who reply like above...

Why not give me evidence and/or explain why I am wrong, smackdaddyD. new2lifting has simply reverted to trash talking.

That would be the mature/appropriate response. I am not above being a man, and accepting when I am wrong!

I know when I'm wasting my time.

The bottom line is you're applying science that governs extremely fit people to people like me and new2lifting who are still in the range where it's possible to add LBM while losing fat.

Yes, when you reach a certain level of fitness, it's impossible to continue to add LBM while losing BF. But that's not how you present your "facts".

You claim that it's impossible to cut without losing muscle, period. Quite false. There are dozens of people on here who can demonstrate otherwise, because they have done it themselves.

I'm not going to get into a tit-for-tat argument with you; a lot of the points of view you present have been knocked down left and right on this forum for years, and I'm not going to rehash it. I also happen to disagree with a lot of new2lifting's ideas, but it's pretty clear from the way you state your claims that you have little experience beyond what you were told in class.