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[QUOTE=lllDBOlll;805210051]Hey mate looking good. I think I dun goofed on my carb cycling plan as I haven't lost weight... I have deffo recomped though! Any chance you could send me the one you sent Chris? Cheers[/QUOTE]Sure bjust with carb cycling, there is NO room for cheats, slips or anything else it won't help. Goal is to trick the body its got more reserves than it thinks. I'll copy what I sent if I can. PM me your weight and body fat% at the moment and I'll shoot you some target numbers for your goals.
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Press
Warm up
Incline press 80%
45 x 15
135 x 8
165 x 6
205 x 2
220 x 6. AMRAP. little disappointed here but at least tied old Macenko PR and +1 rep from last GST at this weight.
220 x 3
220 x 3
220 x 3
220 x 3
Incline fly
50 x 10,10,10,9. +7 reps total. I'll take that!
Rope press
60 x 9,9,9,8. +2 reps total
V bar row
120 x 10,10,10,8. + 5# -2 reps total.
Hammer curls
40 x 9,9,9,9. +4 reps total
Over all a nice cutting workout. Strength holding well. Just happy to be here!
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Weight today down another pound. 196. Right on track @ 1#/week.
Cardio day
30 min run outside. 3 miles @ 10 min pace. 5 min cool down walk. 350 cal burn estimate. felt good.
No abs today. Lots of DOMS in them today. Good stuff. Will hit them again on Monday.
Tomorrow is lift.
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Looking good.
I have to figure out how to make my body begin losing weight. Still at 2500 for about the last ten days and nothing is happening.......yet.
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[QUOTE=FastCatChamp;805933991]Looking good.
I have to figure out how to make my body begin losing weight. Still at 2500 for about the last ten days and nothing is happening.......yet.[/QUOTE]Hmmm, if your weighing all your food and keeping track it will happen. You work out hard enough, active during the day and also lift around on your daughter.
I saw your PSNA plan. For the same calories as me your eating a different ratio of everything. I based my plan on numbers from Will Brink and Alan Aragon then converted it into my PSNA plan. Seems to be working for me so far.
I'm actually over on protein at 1.4g/# body weight, .4g/# fat per body weight and fill the rest in with carbs. My fat and protein is set in stone and only adjusts with 5# incremental changes in body weight. Carbs are adjusted up or down to fill in my energy requirements based on my TDEE. I'm on a 20% calorie deficit right now at 2400 per day. I do drop my carbs by a couple hundred calories on non workout days. Fat stays the same so my calories are lower on rest days. I eat 2300 rest/ 2500 on workout days.
Workout days. 10p, 9c, 12f
Rest. 10p, 7c, 12f
FWIW.
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Weight today was again 196. Stuck to my diet last night but combined my last two meals of the day so it felt like a pig out. 8 fat servings of guacamole, grilled shrimp in a levosh wrap. Few raw carrots while cooking while everybody else was pounding down corn chips like a feed lot ;).
Only problem which is probably nothing but I made the mistake of measuring fat folds again today just for the Hell of it. No change at all. Oh well. One day at a time. Just hope I'm not loosing any muscle.
Lift up next if the Hospital leaves me alone.
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I'm learning how weak I am in my posterior chain. Rather than look at it with a glass half empty point of view and get disappointed I've decided to be glad I figured out my problem with my heavy lower body lifts and correct the problem. I've got a LONG FREAKING WAY TO GO!
My biggest problem is my left leg, the one I injured about a month back is significantly weaker than my right. I don't think it's because OF the injury. I think the injury happened because of the imbalance in strength. Pitiful.
Natural GHRs with band assistance.
Blue band /45# assistance.
Blue x 8,8,8,8. Had to push down on the bands to get the last few reps on the last couple sets. MMC just feels crappy and these muscles just feel weak and lazy. We will see how these progress.
SLDL
220 x 8,8,8,8. Not bad. These should move up well.
Hip extensions. Probably better name for these.
30 x 10
60 x 10
Switched to single leg
R 60 x 8
L 60 x 0 :(. WTF. BIG PROBLEM. 30 x 0 :o. BW x 8,8,8,8. These were hard.
R BW x 8,8,8,8 to match the L but these were easy.
Leg curls single leg
25 x 10
30 x 10,10. Had to help the left leg get the last couple. Right leg no problem.
25 x 10
Back extensions
BW x 10
+10 x 10,10,10
I sure hope this day progresses or it's gonna be a long year.
As whimpy as this looks on paper, I'm sure to be sore tomorrow.
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I'm sure you'll progress nicely now that you know the weakness.!
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Abs/ cardio day
Bench cable knee raises.
30 x 10,10,10,9. +1
Planks
45 x 60s,60s,60s,60s
Lateral crunch
+20 x 20
+40 x 10
Standing db oblique crunch
PWO 90 x 20,20
Standing calf raise
60 x 15/10, 15/10, 15/10
HIIT TRAINING. New! About killed me.
10 min sports intervals on elliptical level 12. All out sprint during hill interval 6 sets of 30 seconds. HR during hills was 170s. Dropped to 140s between hills. 260 cals estimated in 10 min. This is going to be a mental challenge to step up to the plate with this a couple times a week.
Weight today 196.5
Tomorrow is pull.
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Nice work, i bet in a few months you will get stronger with those and start to destroy some weights...evenly...lol
ive also added in GHR, just not sure how im going to do them. My gym has nothing that resembles that machine.
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[QUOTE=slytheslayer;806803081]Nice work, i bet in a few months you will get stronger with those and start to destroy some weights...evenly...lol
ive also added in GHR, just not sure how im going to do them. My gym has nothing that resembles that machine.[/QUOTE]it was a good and revealing day. I've got to fit at least some dead lift training in while I bring up my hamstrings. I think I'll find a way to put it in as a supp to my leg day. I'm still playing around with my lower body days. I need to get it settled so I can get in a groove and start progressing.
[QUOTE=jcranston;806822441]Looking good bud![/QUOTE]Thanks bud. Just trying to put one foot in front of the other. I really think once I get these hammys strong I'm gonna take off on squats and dead lift.
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[QUOTE=pcaracer;806900651] I need to get it settled so I can get in a groove and start progressing.
.[/QUOTE]
I agree; gotta have a plan.
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[QUOTE=ironwill2008;807444471]I agree; gotta have a plan.[/QUOTE]Even more important, the right one. Now that I've identified my problem as of late, I can begin to fix it.
I feel I've got a good setup in the making.
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Morning weight 195.25
Weight going down a little faster than I like. I'll watch for another week and add food if needed to modulate.
Pull training.
Chins
Black band warm up
Body weight. 200 x 2
BW X 2
220 x 1
230 x 1
220 x 10 AMRAP
220 x 5
220 x 5
220 x 5
220 x 5
Notice the one warm up rep 10# more than work sets. Really helps.
Bent BB rows
150 x 10,10,10,10. Going to 155 next round.
Wide grip cable pulls
120 x 10,10,10,9. Will move to 125
Incline curl
35 x 7,6,6,7
Seated overhead press
110 x 8,7,6,5. +4 reps today
Skull crushers
82 x 10,10,10,10. Adding 2.5 next round with micro plates.
Chest fly
50 x 8flat. A/C joints still don't like flat.
50 x 8,8,8. These feel great with good MMC.
Had a great day. Everything went up despite loosing a little faster the last couple weeks.
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Good volume you had there! Bet you had some good pumps going on!! :)
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Nice session.
BTW, I will immediately go to 2350 kcals/day.
9/8.5/12
All spread over four meals. That means that one of the meals will have three protein units. I wanted to have 10 protein units, but didnt know how I could get it in. Plus, I eat a bunch of oats and drink some milk, so I will get the 1.4g protein anyways.
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[QUOTE=FastCatChamp;807579911]
but didnt know how I could get it in.[/QUOTE]I know how I'd get it in... :D
In all seriousness, I think it looks pretty good. Hits some decent cardio a couple times a week and the weight will move. Consider a 6 week on two week break at 100 under maintenance then back on if your gonna be in a deficit for several months. That's another AA method. I may do that in three more weeks. Preserve muscle strength and ramp metabolism back up.
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Man, wish i would have known this...i Cut for almost 5 months straight..although i did see steady loss and BF drops consistently, right until the end...lol Damn Christmas!
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[QUOTE=slytheslayer;807654211]Man, wish i would have known this...i Cut for almost 5 months straight..although i did see steady loss and BF drops consistently, right until the end...lol Damn Christmas![/QUOTE]Probably nothing to worry about. Just something I recently read by AA. I've only been at 2400 for a couple weeks so I'll try it when I get to 6 weeks out and see how it goes.
I'm constantly learning. if you like reading about nutrition then get on Alan Aragons site and read all you can. He's the real deal. Lyle McDonald too. I also like Will Brink. He's more practical. He's where I got the carb cycle from. All their info seems to be consistent as well.
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Reading Alan Aragon stuff now...Interesting!
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Weight today 197.
Had beef tenderloin, green beans and blueberries for desert last night. Yum!
Abs/ cardio day
Hanging straight leg raise
BW x 10,10,10,5+5.
Decline crunch
30 x 10,10,10,10. When done first I could easily do 45 to 55s but after the hangs these are tough :)
Weighted side planks
+12 x 60s, 60s, these are getting better. These seem to work more than just the down side oblique as I feel them all over. Whole body has to stay tense.
Cardio
Elliptical sports intervals
Level 8
30 min
Estimated calories 460
Avg heart rate 135. Max 150.
Tomorrow is squat.
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Someone put a hurt on their abs this morning!
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Weight today: 196.5
Won't re measure body fat again until my average is down to 195.
Have noticed being hungry the last couple days. This is new. Maybe the more consistent cardio every other day??? Strength seems to be holding. My 90% week will be the real tattle tale here. Once I feel strength buckle significantly then I'll take a two week cutting break suggested by AA at approx 100 calories under maintenance. Reason for just under rather than at it is because in theory your metabolism is slightly slower from the deficit I've been on and it's so I don't gain while on my break. Goal is to speed everything back up, get hormones back up including thyroid etc...
Today will be squat.
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nice! weight is moving along nicely!!
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Squat day
Single leg leg press
Wu= 140 x 10 DL & SL
230 x 10 DL & 2 SL
270 x5 DL
single leg work sets
270 x 5 AMRAP each side
270 x 3,3,3
DB lunge
60 x 10,10,10,10. Last set was a grinder
Squat
235 x 10,10,10,7. Got dizzy on last set and form was starting to slip. This being third helps my form I think. Tired quads keeps me back in my stance. Plus I feel them in my quads a lot more.
Calf press single leg
230 x 10,10,10/10 burners, 9/10 burners.
WPT: NATURAL GHRs
BW W/ blue band assistance x 8,8,8,8. I'm getting lower with my negatives already. These fatigue fast it seems.
Good training session.
Tomorrow is cardio only. Abs get a break.
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[QUOTE=slytheslayer;808544641]nice! weight is moving along nicely!![/QUOTE]Thanks, yes it's moving so I won't complain. However I'm in that stage where the weight is dropping and I'm not seeing a fast change in appearance. Got to resist the temptation to go faster. I think the reason a lot of people say cutting burns a lot of muscle is cause they go on a 1800 calorie diet and lost 25 pounds in 8 to 10 weeks. Your proof that going slow and methodical can keep your muscle if not gain a little while dropping some fat.
Having patients is the hardest part.
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[QUOTE=pcaracer;808568181]Thanks, yes it's moving so I won't complain. However I'm in that stage where the weight is dropping and I'm not seeing a fast change in appearance. Got to resist the temptation to go faster. I think the reason a lot of people say cutting burns a lot of muscle is cause they go on a 1800 calorie diet and lost 25 pounds in 8 to 10 weeks. Your proof that going slow and methodical can keep your muscle if not gain a little while dropping some fat.
Having patients is the hardest part.[/QUOTE]
I know tell me about it, it's tough to take the hard right over the easy wrong, but well worth it in the end.
Thanks by the way! I'm hoping for the same results during this bulk! Already set some new PR's!! More are coming too! :)
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Good work on them legs! I did squat today too and the quads are already talking to me.
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[QUOTE=pcaracer;808568181]Thanks, yes it's moving so I won't complain. However I'm in that stage where the weight is dropping and I'm not seeing a fast change in appearance. Got to resist the temptation to go faster. I think the reason a lot of people say cutting burns a lot of muscle is cause they go on a 1800 calorie diet and lost 25 pounds in 8 to 10 weeks. Your proof that going slow and methodical can keep your muscle if not gain a little while dropping some fat.
Having patients is the hardest part.[/QUOTE]
Very true. I've been trying to drop around a pound a week at the most. I think that I'm back on track after a couple of weeks of Holiday bliss... I'm with you on not seeing the changes as well. I feel like I should see some abs popping by now... I keep telling myself to hold the course!
On a side note: Once I get under 10% BF, I’ve been thinking that I’m going to try and stay there… I know that conventional philosophy is that you have to eat in surplus to gain muscle and you’ll put some fat on at the same time. So, you bulk then cut, then bulk again and around goes the cycle… I think that I’m going to try to eat in a small surplus and see if I can put on a pound of muscle a month with little to no fat gain. I’ll do my BF% at least once a month and if I’ve gained a little fat, I’ll just cut the calories for a couple of weeks… My thought is that even if I can put on just 5 pounds of lean mass in a year, it would be a much better way to go for me… I’ll try that for 3 or 4 months and then evaluate if I’m making progress if not then I’ll change…
Any thoughts? Maybe I’m crazy…