Spacehead's cutting log - Hunger and intense workouts - Page 4

phoenixr2 · 10-19-2009, 08:42 PM

Man you have made some serious progress. Great job and keep it up you are looking great. I appreciate the detail in your posts to, makes for a much more interesting and informative read. Good luck man and keep with it. Abs will be there for you!

Spacehead · 10-20-2009, 01:55 PM

Quote:

Originally Posted by Ripnlean

GJDM on the smokes!

Can't even imagine how your progress is going to be accelerated now once you get over those withdrawls!

Good luck bro and stick out the first few days!

Thanks for the support, I need all of it

I dunno about accelerated fat loss, I thought cigarettes increase metabolism a bit? I hope I can compensate that by exercising with better intensity.

Quote:

Originally Posted by phoenixr2

Man you have made some serious progress. Great job and keep it up you are looking great. I appreciate the detail in your posts to, makes for a much more interesting and informative read. Good luck man and keep with it. Abs will be there for you!

Thank you, too! It is written in detail just for you and others who like to read how things are done!

I have now managed to stay smoke-free for 36 Hours!! It has been pretty awful, but I know smoking doesn't suit me very well

My diet has been perfect still, Sunday I got 30 grams carbs, yesterday 27 grams and today 27 grams approx. I have increased my protein to little over 250 grams and fats are around 100 grams. I want to ensure proper recovery, both mentally and physically. Yesterday I was a little distracted from the smoking cessation, but managed to do a proper workout still. I bench pressed and did leg extensions, leg curls and abs.
It was good, my best bench press set was 235 Lbs x 3
Then I tried EDT Style for legs, 10 minutes
Leg extension 155 Lbs x 10reps x 4sets
Leg curls 110 Lbs x 10 x 4

Tomorrow I train back, maybe deadlifting if I feel like it. Or biceps and triceps.... I decide later.

Spacehead · 10-22-2009, 08:09 AM

I did a good back workout yesterday, but didn't want to do any deadlifts, because that would have made me very irritated. I did bent over row, dumbbell rows and lat pulldowns + abs. After the workout I felt that I was going crazy if I didn't get carbs. So I decided to buy one bread. I got home after visiting a grocery store and immediately started eating bread left from Saturday. That was 225 grams, and the bread I bought was 300 grams. I could handle nicotine withdrawals quite well, but they still were there. Total carbs yesterday 290 grams, 57 grams fats and 246 grams protein. That is 2657 calories.

Today I felt a lot better. The cravings are starting to be bearable, and less noticeable. I was bicycling for 1 hour while ago. I burned 600 kcals and noticed that heart rate reacted better to resistance. I did interval style 10 km trip. I will keep carbs really low today.

Spacehead · 10-22-2009, 02:48 PM

Today I ate:

3 Scoops whey protein
1.8 Lbs Chicken fillets (curry, cinnamon and salt)
1 pound broccoli
One can of tuna in tomato sauce + a drop of cream + light cheese

1510 calories
27 g carbohydrates
38 g fats
265 g protein
C 7.15% F 22.65% P 70.20%

Didn't suffer from hunger. Drank over gallon of water.

Supplements:
lot of vitamins, 2500 mg Alpha Lipoic Acid, 800 mg caffeine, fish oil, magnesium and calcium, echinacea+chili+pomegranate

phoenixr2 · 10-22-2009, 02:53 PM

We all have those days where we really don't eat much yet aren't even hungry.

Great job on not smoking too! I always am baffled when people come into the gym looking to get healthy, then while looking at memberships they go out and take smoke breaks LOL. I guess we all have our vice though right?

Spacehead · 10-23-2009, 02:07 PM

Quote:

Originally Posted by phoenixr2

We all have those days where we really don't eat much yet aren't even hungry.

Great job on not smoking too! I always am baffled when people come into the gym looking to get healthy, then while looking at memberships they go out and take smoke breaks LOL. I guess we all have our vice though right?

Yeah I thought I didn't want to get too many calories because I ate a little more when I was withdrawing from cigarettes.

Thanks for the support, I have now been 108 hours without a smoke

I will continue this way. It is definitely better to be a non-smoker.

Spacehead · 10-23-2009, 02:15 PM

I want to show you my today's workout (weight(KG)xreps):

warm up 5 min

ATG squats
20x10
40x6
60x6
70x2
80x2
90x2
100x3
110x2 personal record!
still increasing weight
112.5 kg x 2 (248 Lbs x 2)
legs shaked a lot, but I could get the lift completed!
and then couple sets of ones for power!
112.5 x 1
112.5 x 1
112.5 x 1
personal record verified!!

Smith machine shrugs
100x8
100x6
100x4
couldn't keep a good grip on the bar

leg presses
50x13
100x16 slow reps, main focus on the hams

dumbbell shrugs
50x6 personal record (110 Lbs x 6)
50x3
couldn't hold the dumbbells, too weak grip, but grip strength increases fast, so I don't want to use straps
40x4
32.5x3

cable upright row
20x10
30x10
40x10
50x5

barbell curl
30x12
40x6
40x3

hanging knee raise
20x

As I was starting to do my abs, I noticed that I had lost the key to my locker. I got a little nervous and started thinking cigarette smoking, but quite soon I got the key from gym's reception desk. I didn't want to anything more then, I had a quite low blood sugar.
After this workout I stopped my carb depletion phase and started eating glucose and candy.
I got bread and misc stuff from grocery store and headed to sauna at my mom's. Now I am enjoying my first Friday night without cigarettes. The physical WDs are over, now I just sense that something is different ... But it doesn't bother me that much. At least now I can concentrate on different things than when I would get my next smoke.
I thought I would have got less calories today, but It looks like I am going to 4000 again. I bought too much bread, and I can't eat that on Sunday, so I either eat it or throw it away. It could stay good until Wednesday though.

Spacehead · 10-25-2009, 02:05 PM

I started this day eating bare chicken. In the afternoon I went to gym with my brother. I was supposed to break my own bench press record.

I was a little nervous and irritated from the zero carb diet but knew that I was full of power because the recent carb-up. I was properly hydrated too.

I started lifting, weights(KG)xreps

first set
55 kg x 10
second set
80 kg x 6
getting powered
90 kg x 3
testing
100 kg x 1

At this point my brother had broken his deadlift record, 165 kg x 5. Then I knew I had to load my bar to 120 KG !

And then I rushed to it.
I got into massive rage , I imagined I would take the bar and throw it through the roof!!

And I was really amazed during the lift, I got it!! And I got it second time!! And then on the third rep, my brother had to help a little. But 2 clean reps!
That is, my all time personal record,
120 kg = 264 Lbs for 2 reps!

Then I watched my brother to deadlift 180 kg (400 Lbs) THREE TIMES! He is getting a lot stronger, I guess he is inspired and motivated by seeing me progress. But Now he is starting to notice that it is possible for him to progress really fast if right mental state is achieved before the lift and he finds his own inspiration inside of himself!! There must not be any fear before the lift!

Then I wanted to bench press the 120 KG (265 Lbs) for a second set. I took a video of it, so you can see how it went by yourself:

After that set my left pec felt a little weird, like a small tremor was going on there. I guess I exhausted the nerves during the lifts and tomorrow there will be terrible pain

I hope it doesn't hurt the recovery now that I won't give any carbs (less than 15 grams) to those muscles today.
But I make sure again that I get plenty of protein, 260 g, and some fats, 80 g, about 2000 Kcal today.

I have almost forgotten the nicotine now. Of course sometimes I think it, during certain situations where I used to smoke. From here on, it should be quite smooth sailing, and If I get pissed, I don't say "I need a cigarette" I say, "DAMN I need CARBS!" But for those situations, just stopping for a second for a rest or concentration break, is helpful.

Ripnlean · 10-25-2009, 03:11 PM

Nice strategy for those Carb/nicotine cravings!

Nice video too!, I wish I can Rep 225 x 2

Will hopefully get there by March once I go on a bulk from my 170 lbs!

Spacehead · 10-28-2009, 04:06 PM

OK after those personal records, I got really sick. I thought I was going to lose myself in agony. I got so tired that even walking was difficult. Monday I got couple panic attacks after doing HIIT in the gym. Yesterday I figured it out, I thought my body was trying to stop me from doing any more heavy exercise. So I understood that I had been temporarily overtrained.
It feels a little like a flu, but eating carbs started to resolve it yesterday evening. I ate them good, 500 grams. Calories went a little up but recovery is most important thing. Today I didn't go to gym but bought some bread instead.
I have been taking herbal teas made from oregano, lemon balm and yerba mate. Also so many vitamin pills and ALA that I cannot even remember. And lot of water!!

I go to gym on the weekend maybe. And maybe I'll do short cardio tomorrow. I don't feel so bad anymore. Muscles and joints ache a little. I dunno if I recover completely in a week but I can train a little at low intensity without risking further damage.

Today, about 3000 Kcal
385 g carbs
40 g fats
290 g protein

Ripnlean · 10-28-2009, 06:17 PM

Did you give up on keto?
Sorry to hear u felt like S***
Hope U get better!

Spacehead · 10-29-2009, 02:12 AM

Quote:

Originally Posted by Ripnlean

Did you give up on keto?
Sorry to hear u felt like S***
Hope U get better!

I will feel it up today, how I react to very low carbs. It shouldn't be a problem.
I cut the excess caffeine and now my head hurts :|

Thanks for the support!

Spacehead · 10-29-2009, 01:26 PM

OK I am starting to feel a lot better! I bicycled for 45 minutes today, very low intensity, but burned 400 Kcals anyway. Tomorrow I will go to gym to do some light, but high volume work.

Very low carb diet has been easy to stick into! Only 33 grams carbs and 1300 Kcals so far.

Spacehead · 10-30-2009, 04:55 PM

I stopped low carbing during the lunch today. Then I stayed without food until evening, to get the insulin sensivity up. I was dizzy and tired but wanted to do the "easy" squat workout. I picked squats first after this little break, because they will cause great spill over to upper body too. I don't consider ATG squats to be a Quad exercise, because I feel almost every muscle in my body working in the lift.

I decided to do 100 reps with easier weight, so it would be tough but not impossible and also not too intense so my recovery would be more complete. And I could manage this workout without much pain, my max pulse was 180 bpm. My brother spotted me.

Here it is:

Very simple but very effective. It took 45 minutes to complete that , because I sure rested between sets as long as I felt necessary. And I also guided my brother some.

After the workout I have been eating a lot of carbs in order to gain some muscle mass. I am quite sure I will be successful gaining ounce or two, let me show you when my cut is finished

Spacehead · 11-01-2009, 11:32 AM

OK weekend was fine. I had quite bad anxiety that seems to be resolved now. Today's long and brutal workout helped a lot and then I stretched a little. I have been able to keep calories low. I want to lose fat fast as possible, and it means I have to eat very little. I haven't been too hungry today though. I think next weekend I skip the full carb up.

It feels like those 122 reps of ATG squats burned every muscle fiber in my legs. It has been difficult to walk normally!! But I don't care about little pain. Stretching helped quite much.

Here is todays workout:

I am now happy with my motivation.

Spacehead · 11-02-2009, 11:05 AM

I decided to enjoy this day. That decision has carried me over smiling through extreme hunger and doing a relaxing full body workout.

Now I have to eat. Chores are done and it's time to watch some movie or play a game. And relax. I will also do stretching everyday from now on.
Today I will get
1510 kcal
40 g carbs (10.6%)
50 g fats (29.8%)
225 g protein (59.6%)

Spacehead · 11-03-2009, 11:02 AM

Nov 3 2009

Exercise:
Cardio 56 minutes, 10 km with bicycle, burned 650 Kcal (intervals)
Stretching 12 min

Diet:
1748 Kcal
77 g carbs (17.6%)
64 g fats (33%)
216 g protein (49.4%)

My purpose has been to burn as much fat as possible and that means I have been suffering quite bad hunger. My spirits are very high though, hunger makes me happy actually as I know I am doing the right thing

Cardio was cool, relaxing, and stretching too. I felt a little bit tired in the afternoon but I got over it drinking yerba mate and cleaning my flat.

Spacehead · 11-04-2009, 10:38 AM

OK I did a chest, calves and abs workout today. I wanted again to burn a lot of fat so I ended up staying almost two hours in the gym. It was fun, but I was quite hypoglycemic after it. I haven't yet eaten anything, but soon I eat some low carb noodles, chicken and green beans. But here is the workout and now I stretch a bit and then I eat.

Spacehead · 11-08-2009, 01:27 PM

I took a lot of calories during this weekends carb up. Friday 4500 , 800 g carbs, yesterday 700 g grams carbs and 4000 Kcals. It was all clean though. I was sick of all that bread after I was finished. Next weekend I replace it with pasta or something... But I can't stand wheat gluten anymore!

So I was determined to break my own personal record in ATG Squat. My brother spotted me and I could do it!! Second rep failed.
Here is the workout:

Ok, today I low carb again, about 50 grams carbs are coming in.
I will end up eating about 1700 Kcal. Trying to achieve ketosis again.

My brother recorded some workout vids of me.
I compiled a video mix of three different exercises. Enjoy!

Spacehead · 11-09-2009, 11:36 AM

OK Todays workout was good. I noticed that I had probably taken too much caffeine as I felt the jitters pretty bad. I could complete a good workout still and it had all the elements that there should be. Enough volume, right exercise choises and weights were heavy enough!

I had some trouble staying under 2000 Kcal. The hunger has been bad and I again don't have a PC game that would be so good that it would distract me from thinking food. I prepared a meal but I think I try to practise disclipline by not eating it until I need to go bed.

Fats will go little over 100 g so that ketosis can start.

Spacehead · 11-11-2009, 03:33 PM

I slept little less than usually last night so I was little tired today. I managed to do a OK workout still:

My diet has been ok, little higher calories (=little more food in the evening) because heavy leg work
2145 Kcal
42.6 g carbs (8%)
74.4 g fats (31%)
327 g protein (61%)

My workout suffered a bit because I didn't eat much before getting to gym.

Spacehead · 11-13-2009, 11:14 AM

**** I feel some flu coming on. I combat it with a lot of vitamins and herbs.

I could do a good workout anyway, here is how I do my memos:

This is Friday and I take more carbs, but not excessive, I don't want to stall my diet anymore. I hope I get better from this cold soon. Nose is dripping

Spacehead · 11-15-2009, 01:58 PM

That flu is now almost over. I could restrict my calories to 3300 kcal Friday, 3300 Saturday and about 2000 Kcal today. I am possibly able to achieve sixpack look by Christmas.

Spacehead · 11-16-2009, 12:33 PM

I was getting better from the flu and decided to do some light cardio and clean my flat.
Cardio was 1 hour and cleaning 2 hours. That burned 1600 Kcals.
I am now quite happy. I got a new light for my photographs, it seems to be working pretty well as you can see in this picture.

It ended up a little blurry, maybe too strong light.

I will end up getting about 1600 Kcals and 170 g protein. I have been fasting all evening and now I am so hungry that I cannot do chores anymore!!

I eat now that:

Spacehead · 11-18-2009, 12:28 PM

I was really anxious to get to gym today. That flu is still going on, but it doesn't bother me that much anymore. I have changed my diet to carb cycling and today I take more carbs. I trained my arms very hard:

Spacehead · 11-20-2009, 10:13 AM

I got really sweaty in the gym today, but it will be definitely worth it. I got to tanning bed after the workout. I try to get to tanning twice a week. It helps to keep my look leanest. I will get probably too low values from my body fat caliber, it is my technique, but I shows consistent measurements which is what matters. I guess my bodyfat % is somewhere between 12-13%. But last measurement was 10.3% with the caliber. It shows 0.6% improvement to last week. I still have a lot of fat in my gut, but I am doing my best at getting it gone!

Today I eat again little more than normally to keep my dieting sanity and metabolism going.
Here is todays workout:

My weight has finally changed. I am now 2 pounds lighter than I have been in a while, 182.6 Lbs. Tomorrow I will weigh more because all the carbs I am going to eat today. But I keep it in control though.

Spacehead · 11-21-2009, 06:36 AM

I did bicycling cardio session. It had sprints so it was interval training type. I burned 600 calories in 49 minutes, my average heart rate was 135 bpm and max 166 bpm. I will eat about 3000 kcal today or less. Yesterday I got 3300 Kcal and 400 grams carbs. I will now stay at calorie deficit all the time.

Some pics from today:

Triceps start to have that "horse shoe" - look

Good vascularity in side chest pose

I have almost all abs visible when I flex

And here is the X-Frame