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Thread: IrishPilot's Road To <8%
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03-12-2012, 05:02 AM #361
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03-12-2012, 08:22 AM #362
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 4 Week 4 Squat DELOAD
2mi warmup run
ATG Squat Deload
105x5
105x5
130x5
130x5
160x5
160x5
60 Second rest periods
30 minute brisk walk CURVE. 600 cal burn.
135x10
135x10
135x10
135x10
135x10
90+ second rest periods
Prone Leg Curl
150x10
150x10
150x10
150x10
Because someone asked, here is the recipe I used for Kale chips...although you can google it and get an easy one as well. I highly suggest you try these...super low cal, healthy, and gives you your salty chip fix if necessary. This lady's blog has some great recipes as well...
http://stuftmama.com/2011/05/30/happy-memorial-day/
Here is the seasoning I used yesterday. I also use it on eggs, etc. Got it at good old WalMart.
Team Never Full
Craft Beer Crew
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03-12-2012, 02:39 PM #363
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03-12-2012, 06:06 PM #364
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
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03-13-2012, 05:32 AM #365
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03-13-2012, 08:20 AM #366
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03-13-2012, 08:26 AM #367
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 4 Week 4 Bench DELOAD
2mi Run
Flat Bench Press Deload
105x5
105x5
135x5
135x5
155x5
155x5
60 Second Rest Periods.
135x10
135x10
135x10
135x10
135x10
60 Second Rest Periods.
Dips (Chest Focus)
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
TBar Rows
3plx10
3plx10
3plx10
3plx10
3plx10
30min CURVE brisk walk. ~600 cals.
For my fellow cinnamon/cinnamon roll fiends...
8 minute, super easy cinnamon rolls courtesy of iowagirleats. Hopefully I havent posted these before...but they are so damn easy to make.
http://iowagirleats.com/2011/11/23/8...innamon-rolls/
Team Never Full
Craft Beer Crew
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03-13-2012, 09:33 AM #368
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03-13-2012, 09:54 AM #369
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
Well I took 2 days at maintenance and 1 day ~500+ over (unplanned). Deload just started yesterday, and was at cutting cals yesterday. Those three days made a big impact, so havent decided what to do the rest of the week. I know I would likely be better off going back to maintenance, but we will see how it plays out.
Team Never Full
Craft Beer Crew
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03-13-2012, 10:03 AM #370
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03-13-2012, 10:23 AM #371
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03-13-2012, 10:28 AM #372
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03-13-2012, 10:35 AM #373
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
Some people argue that you would. I honestly have no idea. You would likely get a large influx of water weight of course. If you peruse the Contest Prep area (which I do) you will find most of them try to practice reverse dieting. They however have taken their diet to the extreme and reduced their bodyfat to incredibly low levels.
I see no problem in immediately bumping cals back to maintenance for two weeks, and then slowing increasing from there...or at least thats what I usually try to do.
Im just not a huge ice cream guy. I love it as much as the next person, but its not high enough to trump other things for the demand on my cals. I would much rather have a good IPA, or frozen smores pop tarts if Im going the sugar route.Team Never Full
Craft Beer Crew
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03-13-2012, 05:16 PM #374
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Sounds good man, think I may get a couple IPAs in sometime in the next few weeks to give them a fair try, normally only drink them when aforementioned mate who's in love with them gives me one which is usually when i'm fairly well on.
Maybe it's just me because I come from a background of believing everything written on the BB.com supersite but there's something magical about sitting chilling with a few beers knowing you're hitting your macros like a bawss.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-13-2012, 05:53 PM #375
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03-14-2012, 01:31 AM #376
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Good stuff buddeh, it's not a few IPAs here and there that will hold you back from your goals or even that big ass cheat meal- it's inconsistency, something it took me so long to realise. Enjoy!
Edit: noted time difference i'm sure you have enjoyed by now.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-14-2012, 02:18 AM #377
No offense intended here but the more I look back through this log the clearer it is you need to take a break from low cals/ cutting
You started 4 months ago at 160 and are the same now (right?)
This signals to me either
a. body isnt responding to female level calories-->body needs break
b. you arent sticking to your diet-->mind needs break
bring cals up to maintenance for a weeks, then surplus a few, then downto maintenance, and then cutting
Id bet you would start losing at higher cals than now
What do you have to lose in trying this? a few months?Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-14-2012, 02:27 AM #378
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03-14-2012, 04:57 AM #379
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
You said it! I ended up having just a single Red. Damn fine brew!
I started the log about four months ago, yes. But as Ive mentioned in the thread I did take time off around the holidays (diet break anyway...still was training). Also, I am not currently 160lbs. I started there, but abandoned the scale weeks ago and have been simply going by the mirror for the time being. Last time I was on the scale it registered ~154lbs. I just havent taken the time to update bodyspace stuff etc. Outside of a few "bing" type events, my diet has been pretty damn spot on. Im quite OCD, so I weigh every single thing I eat...down to the broccoli. No specific reason, Im just a stickler for details.Last edited by IrishPilot; 03-14-2012 at 05:11 AM.
Team Never Full
Craft Beer Crew
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03-14-2012, 09:47 AM #380
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03-14-2012, 05:46 PM #381
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03-14-2012, 05:47 PM #382
i love spaghetti squash
and cheeseFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-14-2012, 08:38 PM #383
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03-15-2012, 02:40 AM #384
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03-15-2012, 05:25 AM #385
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 4 Week 4 Deadlift DELOAD
2mi warmup run
Deadlifts Deload
135x5
135x5
170x5
170x5
205x5
205x5
60 second rest periods
170x10
170x10
170x10
170x10
170x10
60 Second rest periods. fuuu....
600 Calorie Curve walk
Last nights pre-bed meal: Fiber PB&J. Fiber one cereal, sunbutter, PB2, Trutein Cinnamon Roll, Reduced Sugar Strawberry Preserves. You cant taste the Fiber One...it just gives texture and volume. Such a low cal cereal that you can fill a bowl without consuming monster cals. Tastes like PB&J with some crunch...awesome.
On a completely unrelated note, here is a perfect makeup of one of my dream vehicles...
Team Never Full
Craft Beer Crew
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03-15-2012, 12:51 PM #386
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03-15-2012, 01:09 PM #387
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
man that cereal looks immense... dowant. That's going to be my number 1 regret when cutting is not being able to have a pb and j bagel + pint o milk just for lols. Perhaps i'll fit it in some days.
BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-15-2012, 01:11 PM #388
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03-15-2012, 01:15 PM #389
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
I will be able to but 600cals will be a considerable chunk of my cals when i'm down around 2.2k, whereas now it's like I eat it then have loads of cals left. The way I was doing it when cutting before was i'd hold out til about 8 or 9 for dinner, and only have chicken/tuna with some veg to keep it lowcal then have a pb and j and milk in bed watching
powerpuff girlsBORN SURVIVORBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-15-2012, 01:17 PM #390Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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