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Feeling pretty good today. Indulged in some serious brownie dessert over the weekend, but otherwise stayed on point w/ my calories. Weighed today and lost my goal of 2 lbs last week. Felt strong...

We're a similar size (I'm slightly heavier @213), so my caloric needs are essentially the same. My calculated maintenance w/ a 1.2 activity factor is 2419 cals.

I used a formula from...

I've heard that you need to decrease your caloric intake as you lose weight to keep from plateauing in your weight loss, which makes sense using the Harris-Benedict formula that factors in body...

While I echo the advice to stick with heavy compound lifting even during a cut, I will say that mixing it up w/ good full body circuit routine is pretty effective. I've been lifting hard and heavy...

The LISS (Low Impact Steady State) cardio is advantageous for easier, shorter recovery and muscle preservation. HIIT gets it done quicker, but is harder on your body and requires longer recovery. I...

I've been on OEP for about 3 weeks now and I can't tell much of a difference. I like Lipo6 way better when I used it a couple of years ago. In recent months, I've cylced through different...

good thread...good info/encouragement...but I'd love for someone to critique my routine and make suggestions....Here's info on where I've been and where I'm at...

I've lifted on and off all my...

in for samples and liked on FB. Thanks! Never tried White Flood...looking forward to it!

Still rockin the workouts and diet is on point....just another slack week logging my workouts on here. :) Work and family are just extra busy these days and I haven't had as much time to get...

Still going hard...just slacked off on the log this week....

Chest & Shoulders on Monday, HIIT sprints outside on the track Tuesday, Back & Traps on Wednesday, 3.5 mile run Thursday (absolutely...

Yeah...I was doing deads in the fall. Great compound exercise no doubt...it taxes my legs as much as it does my back. But since I'm cutting and upped my cardio, I dropped the deads to give my legs...

This routine is loosely adapted from Derek Charlebois' Tri Phase Training routine. I followed it to the letter through the fall and winter when I was bulking.

Now I'm trying to cut and I've...

Did some new calcs based on my current measurements (210 lbs, ~18% BF) and reading about max cal deficit thresholds. I'm basically already there...just some slight adjustments for targeted ~1.7...

yesterday (Wed)....great Back and Traps workout

Back & Traps

Bent Over Rows
warmup sets
265 x8
265 x7
245 x8
(db) 70 x12

(Tue)....bike 10min and 20 min HIIT on the treadmill.....then some stretching and core work....carbs down and fats up

weighed in....and my weight loss has stalled now for a couple of weeks....not...

Had a death in the family last week that took me out of town for a couple of days. Decided to go ahead and take the week off to recover. Got in one good deload type workout and one HIIT cardio...

good workout today

Legs & Triceps

Squats
(warmup)
285 x8
285 x8
285 x8 (calf raises to finish x15)
275 x10 (calf raises to finish x15)

What's wrong with regular Jif creamy? Why is "natural" PB better? The macros on the jar are essentially the same...

Cardio yesterday...beautiful 80 degrees and sunny....got outside on the track and did HIIT sprints. It was awesome! Great workout and legs still sore today.

Getting ready for the gym this...

Good Chest and Shoulders workout today...mixed it up a little bit w/ some new exercises.

Chest&Shoulders

Flat Bench Press
135 x12
185 x3
225 x3
--------
285 x5