IrishPilot's Road To <8%

[determined4000]

/start wall of text/
Are you happy with your strength gains?
How much weight and BF have you gained and at what rate?
Perhaps just reducing your rate will be better.
What benefit would cutting a few % BF provide right now and long termvs continued bulking?
Where do you want to be 6 months from now and what is the best way to get there?

IMO, it is far harder to gainLBM that is is to lose BF.You can lose fat a lot faster. So bulking for longer periods at a slower rate and then cutting for shorter periods at a faster rate will provide for the best long-term results.
But I would want to see pics before telling you directly to do A or B.Most of the time we have a distorted sense of what we look like and what we should be doing.
I would write out your exact situation for yourself and pretend it is someone else. Then be a coach for that person and advise them what they should do. This may sound stupid but if you can actually do it , you generally end up making better decisions than you would for yourself.
/end wall of text/

[hcoyle545]

I would write out your exact situation for yourself and pretend it is someone else. Then be a coach for that person and advise them what they should do. This may sound stupid but if you can actually do it , you generally end up making better decisions than you would for yourself.
/end wall of text/

Solid advice. It's M. Berkhan that does this isn't it?

It's an interesting idea.

[Verint]

A lot of the times we have a disordered view on our body and it makes us make wrong decisions. Perhaps show us some progress pics and we can help you sort the things out?
At the end of the day, its your body and you need to feel comfortable with it. The whole point of bodybuilding and fitness is to improve our body and be happier with it.

[TinyMuscolo]

^^^^
Strongly agreed with any of the above posts; I'd like to add something on my own. When you cut for so long, you may reach goals, look ripped, be any girls' wet dream and whatever, but it comes with a drawback. Your self image gets a little bit skewed. Im not saying "oh god my sanity is compromized" but rather accept it and ask for somebody else's take on my/your program, calorie intake, training and nutrition wise.

This is what saved me from spinning my wheels, if it was for me Id be doing PSMF every other day, and big "refeeds" to pack-on-mussels-maaan-you-look-so-starving-skinny. Vicious cycle if you want to stand out body wise.

My advice is...TAKE THOSE FùCKING PROGRESS PICS as humbling and embarassing as it might be, and ask for advice from ppl you trust or admire. You can either be your savior or your own ruin.

[The Solution]

I read a great article about this written by Shelby Starnes:

"t's human nature to make comparisons, but they'll get the best of you if you don't watch yourself.

Comparisons are good when they make you step out of your comfort zone and step up your game. If you see a guy in the gym with arms twice the size of your legs, use that as motivation to work harder and eat smarter. Realize that time and effort went into building those arms, and commit to doing the same.

Comparisons are not good when they make you feel inadequate, limited, or like you'll never reach your goals. If you see a guy with an awesome, ripped physique, it's not productive to think, "I'll never have genetics like that!" or "I'd look like that too if I took drugs and spent my whole day training!" Toss the rationalizations if you want to make real changes.

It's important to remember that successful people had to bust ass for a long time to get where they are. They had to suffer innumerable trials and setbacks in the process. It's easy to just focus on their successes, what we see right here, right now, but that's never the whole story.

Make sure you're using comparisons to leverage your success, rather than hinder it.

Strategy In Action: As a competitor, it's extremely easy for me to get caught up in the comparison game. There are so many awesome physiques at the national level, physiques that are light years ahead of mine.

Rather than letting this slow me down, I look at the guys that are better than me and try to figure out how they got there. Perhaps they've been in the game longer, or they're using a better diet or training approach. Whatever it is, if I want to reach my personal best I need to figure it out and take advantage of it.


Summary

Figure out why you're dieting. A strong enough why will help you through the how.

Don't overcomplicate the process. Getting started is far more important than having the "perfect" plan.

Respect the process. Have patience and realize that awesome physiques are not built overnight.

Create an environment for success by hanging out with the right crowd.

Harness the constructive power of comparison. Use comparisons as a tool rather than a handicap.
Our life is determined by the choices we make and how we respond to the situations we're faced with. Make sure your choices and responses are in line with your values and goals."

[IrishPilot]

5/3/1 Boring But Big: Wendler 3 Month Challenge
Month 3 Wave 1 - 65%x5, 75%x5, 85%x5

Deadlift
-Warmup-
130x5
165x5
195x3

-Working-
215x5
245x5
280x5

BBB Squats 70%
155x10
ss deads 215x5
155x10
ss deads 215x5
155x10
ss deads 215x5
155x10
155x10

Weighted Pullups
+10lbx10
+10lbx10
+10lbx10

Glute Ham Raises
+25x10
+25x10
+25x10
+25x10

Conditioning
10 Minute No-Arms elliptical

Notes
*Limbo.

[psychodiver9]

Great posts bob. Solid advice

[The Big Sleep]

[i]Month 2 Wave 3

[i]Month 1 Wave 3

[i]Month 2 Wave 3

[i]Month 2 Wave 3

Month 3 Wave 1

[i]Month 1 Wave1.

Is there some kind of crazy algorithm Im missing here or are these just typos?

[IrishPilot]

Is there some kind of crazy algorithm Im missing here or are these just typos?

Typos. I quote myself and then edit accordingly so I don't have to retype the whole thing again. Clearly I've been forgetting to edit the dating details.

[Buffalonian]

I hate to say it but I just dont see much coming from another cut already. Its your call at the end of the day and I don't know your body like you do, but sometimes you have to push yourself out of your comfort zone to see some significant changes. Regardless, I support whatever you choose to do so long as you do it wholeheartedly

Truth.

A lot of the times we have a disordered view on our body and it makes us make wrong decisions. Perhaps show us some progress pics and we can help you sort the things out?
At the end of the day, its your body and you need to feel comfortable with it. The whole point of bodybuilding and fitness is to improve our body and be happier with it.

Irish does have a distorted self image, this has been established (Absolutely nothing wrong with this - thus is life). The last time he posted progress pics when he was having similar thoughts, everyone commented how much leaner he was than he thought. I would guarantee the same results would occur if he posted more pics up.

In the end, it doesn't matter what we tell him in regards to his progress pics, if he doesn't agree - trying to convince him otherwise will only go so far. Mental battles will still occur.

If it were me, eat at maintenance for a week just to get your thoughts straight - then continue bulk. Or calorie cycle with 2800 calories on rest days. (FULL rest days, none of this - I went jogging, did abs, etc)

Let's not forget you just upped your calories just two weeks ago. You did this for a reason.

[IrishPilot]

Truth.



Irish does have a distorted self image, this has been established (Absolutely nothing wrong with this - thus is life). The last time he posted progress pics when he was having similar thoughts, everyone commented how much leaner he was than he thought. I would guarantee the same results would occur if he posted more pics up.

In the end, it doesn't matter what we tell him in regards to his progress pics, if he doesn't agree - trying to convince him otherwise will only go so far. Mental battles will still occur.

If it were me, eat at maintenance for a week just to get your thoughts straight - then continue bulk. Or calorie cycle with 2800 calories on rest days. (FULL rest days, none of this - I went jogging, did abs, etc)

Let's not forget you just upped your calories just two weeks ago. You did this for a reason.

I'm on 12+ hr workdays ATM so no pics for a few. Currently sitting in Atlanta on a flight actually. Alas, I would agree that I probably do have a distorted self image. That being said, the notion doesn't help me feel any more comfortable with the weight I'm carrying...especially in my stomach. I'm all for pushing outside a comfort zone, but that's easier said than done when you already feel outside your comfort zone.

[The Big Sleep]

Buffalonian pretty much nailed it IMO. Its hard for us to really say whats best for you Irish, but by all means you are likely to benefit much more if you keep bulking then if you were to cut right now.

[Buffalonian]

[IrishPilot]

I apologize for these terrible pictures, and hesitated even to post them. Ive only been home long enough to catch a couple quick hours of sleep the past few days (on the road or at the gym) so I had to snap these at the gym this morning. Not making excuses, but carrying a little additional water weight from this past weekends eats and beverages. Ill try to take better ones if I can get home with decent time.

FWIW, yes my self-image sucks. I dont find myself obese or anything like that...just pissed off at my physique considering the amount of time I put in. Being a couple of years in now, I am frustrated at what binge eating has cost me. Its been a two steps forward, one step back process. When I cut, its full boar but when you throw in a few instances of chronic overeating...it piles up. If you figure you lose 10lbs, of which say 8 was fat and 2 was muscle, and then you have a 1-2lb binge...thats more weight that has to come off. By time its all said and done you have cost yourself valuable lean mass, and if you have been cutting hard with too great a deficit and too much work (ie lack of patience like I did), it makes up for a crummy final result. Alas. People around me know how much I train, and how anal retentive I am about my foods/macros etc. and I just dont look the part. My long term desire would be around 12-13% bf, with the obvious mass of a guy who trains. Coming from a 205lb sloppy mess (and getting down to 150lbs), you bet your ass Im scared to be overweight again, and yes looking at these pictures I already feel doughy as hell.

All pics are relaxed. Fire away.

[hcoyle545]

are you joking? lol man the way you're going on you'd think you actually look fat. you look like a leaner than average person who lifts with an obviously strong chest (reflected by your bench numbers)

you can definitely put on a lot more size without coming close to looking fat. there's my 0.02

[The Big Sleep]

you look like a leaner than average person who lifts

Exactly why cutting at this point will make him look a leaner than average person who doesn't lift. IP, you are not "doughy" by any means, give yourself some credit man. Trust me (and us), we would tell you if you were too fat to keep gaining. Its not like we want to see you get fat, but I just dont see what good cutting would do at this point except get you back to point A.

[psychodiver9]

Plenty of room to continue bulking. Your "doughy" look will be gone with a good cut (which you don't need to do). I'm my own worst critic too man. Props for getting the pics up and taking critiques. Bulk on imo

[Buffalonian]

I look at your pics and think, 'wow, he has a good base to put on some serious mass'

And then remind myself, this dude wants to cut.

[tenacious707]

Been lurking as always Irish.. Great workouts and that cookie dough recipe is excellent.

Everyone has given tons of solid advice on the situation at hand.

I wish I was progressing faster too but it takes YEARS upon YEARS of hard work to hit the goal.

Just try to take it a day at a time my man. One step towards the goal each day.

[Verint]

Its great you decided to post these pictures Irish. Props to you on that!

I really think you have built yourself a very good base, and you still have plenty of room to slowly gain both size and strength. As i'm sure you know from experience, losing fat is much easier than gaining muscle.
You have said so yourself, cutting too early because of your thoughts and body-image only make you take a step back instead of a step forward, and more importantly it causes you to enter that binging cycle that hurts you even more, not only physique wise.

Don't be upset about the progress you have made so far, you have plenty of years to keep improving your physique, you are not in a race against time or plan on doing a show in the near future. This is your hobby and lifestyle and it only improves you over time. Also, if the word "bulk" sparks thoughts of gaining fat, don't consider yourself "on a bulk", just think of yourself as a guy who is working out and eating good to gain muscle and get stronger.

Also i'm curious, what is your wife's opinion on the subject?

[The Solution]

Its great you decided to post these pictures Irish. Props to you on that!

I really think you have built yourself a very good base, and you still have plenty of room to slowly gain both size and strength. As i'm sure you know from experience, losing fat is much easier than gaining muscle.
You have said so yourself, cutting too early because of your thoughts and body-image only make you take a step back instead of a step forward, and more importantly it causes you to enter that binging cycle that hurts you even more, not only physique wise.

I wish I was progressing faster too but it takes YEARS upon YEARS of hard work to hit the goal.
Just try to take it a day at a time my man. One step towards the goal each day.

I look at your pics and think, 'wow, he has a good base to put on some serious mass'

And then remind myself, this dude wants to cut.

Plenty of room to continue bulking. Your "doughy" look will be gone with a good cut (which you don't need to do). I'm my own worst critic too man. Props for getting the pics up and taking critiques. Bulk on imo

I agree 100% with all of this...

All of you are on Spread for reps.

[TinyMuscolo]

I would also go for a bulk, simply coz you're not mentally ready to cut. It takes balance, and if you don't find it, yeah there's plenty of room for screwing up the whole thing. Take it slow, you wont need to eat 5k cals a day so you're not going to get a lot fatter.

And cutting is easier than bulk IMO, when you reach the rite mentality to do so.

BULK +1

[IrishPilot]

Bulk

/Bulk

Bulk

Bulk.

Bulk

Bulk.

Bulk.

Bulk

Bulk

Bulk

Reps on spread as always. I really appreciate the support and the honesty. Im going on faith you guys see something I apparently dont, so the surplus shall continue. Part of the reason for my log's existance is to keep me level, and to keep me on the appropriate track. As much as I train out of pure enjoyment, physique is something thats very important to me. Not out of fear of others' opinion or vanity, I just have always enjoyed the challenge of something that takes years of practice, dedication and patience and of course I appreciate the look of a solid physique.

[IrishPilot]

5/3/1 Boring But Big: Wendler 3 Month Challenge
Month 3 Wave 1 - 65%x5, 75%x5, 85%x5

Bench
-Warmup-
95x5
115x5
140x3

-Working-
150x5
175x5
200x5

BBB Overhead Press 70%
105x8 (yeah 5x10 not gonna happen)
ss bench 150x5
100x10
ss bench 150x5
100x10
ss bench 150x5
100x10
ss incline bench 130x10
100x10
ss incline bench 130x10

Weighted Chins
+10lbx10
+10lbx10
+10lbx10

Drag Curls
65x12
65x12

Preacher Curls
85x12
85x12

Planned Macros
200p/370c/80f
(12+hr workday so these may flex however 3k+ will be achieved.)

Notes
*I apologize for the confusion regarding Month/Wave reports. I always just quote previous posts and then edit, and clearly Ive been doing it poorly.
*Not going to lie...feels good to not be going into deficit cals. Ive mentally and physically adjusted to surplus.
*This 70% month of the layout is grouling. No way I could pull off 70% on OHP today. Not sure if its an off day, or if Ive over estimated myself on OHP entirely
*Feel like Im possibly hitting a wall with OHP and maybe even Bench. Deads are screaming up. Squats continue to S.U.C.K.

Not typically a MBenz guy, but damn. Those wheels especially.

[psychodiver9]

You will push through this mental block. I was there recently and still have moments. Think long term man. That's what these logs are for. Perspective and motivation

[KrunkMasterKyle]

Irish always lurking up in here! I agree 100% with everyone saying continue to bulk. Now this next part I might get ridiculed or negged but IDGAF, IMO continue with the bulk, but I wouldn't see any harm in doing a 2 week mini-cut kind of how Layne Norton advises. I do one every 3-5 months and mentality it helps me. I cut off some BF and see the progress I've made. Giving me more motivation to bulk again because I see cutting down anymore I'll just look (more) like a skinny ******* that doesn't lift. Idk that's just my little trick and my 2cents I implement; everyone is different but just wanted to chime in since it wasn't brought up at all.

[MITCHAPAL00ZA]

imho you look solid at the moment. your current physique reminds me of a UFC fighter almost, and you still have somewhat visible abs. Now obviously its your body and ultimately your choice, but I would keep pushing it for now....bench sesh looking solid btw, do you hit the gym early AM then have to fly around the country? always wondered that.

[IrishPilot]

You will push through this mental block. I was there recently and still have moments. Think long term man. That's what these logs are for. Perspective and motivation

Indeed...thanks brotha!

Irish always lurking up in here! I agree 100% with everyone saying continue to bulk. Now this next part I might get ridiculed or negged but IDGAF, IMO continue with the bulk, but I wouldn't see any harm in doing a 2 week mini-cut kind of how Layne Norton advises. I do one every 3-5 months and mentality it helps me. I cut off some BF and see the progress I've made. Giving me more motivation to bulk again because I see cutting down anymore I'll just look (more) like a skinny ******* that doesn't lift. Idk that's just my little trick and my 2cents I implement; everyone is different but just wanted to chime in since it wasn't brought up at all.

Thanks boss. Id consider it, but I doubt I will bulk too long into spring, so Im thinking I better keep the surplus for as many weeks as possible ATM.

imho you look solid at the moment. your current physique reminds me of a UFC fighter almost, and you still have somewhat visible abs. Now obviously its your body and ultimately your choice, but I would keep pushing it for now....bench sesh looking solid btw, do you hit the gym early AM then have to fly around the country? always wondered that.

Push on I shall...and yeah, thats my usual day. Schedule always varies, but thats the general gist. Gym in the morning, airbone day (and often night).

[psychodiver9]

2 week minicut will shed water Weight but no significant bf. If you want to do it for a mental break it may be beneficial but not much more than that imo

[TinyMuscolo]

2 week minicut will shed water Weight but no significant bf. If you want to do it for a mental break it may be beneficial but not much more than that imo

^^Dunno man, calorie deficit is deficit regardless of how much it lasts. Then, you wouldnt have the metabolic down-tuning and adaptations related with prolonged periods of cutting, so IMO best bang for the buck.