BRP From Flab to Fab Again

SuperCHARKA · 08-09-2009, 11:54 PM

Couple years ago I was in the shape presented in my avatar.
It was my best ever, around 180 and 6% body fat.
I got there, from 225 at about 25% body fat, within 4 months on an extensive exercise regimen and a very unorthodox, yet very effective, diet. I felt better than I ever remembered, because, as some of you know, not more than a year and a half prior to attaining this physique, I was more than 315 pounds. I felt an extreme calm all the time I wasn't working out, energy seemed to come from nowhere, and my resting heart rate was around 48 beats per minute. I miss it.

Frankly, I got pretty ****ing fat over this summer from working around the clock and playing live poker, plus eating whatever I wanted for a few months. Funny thing is in the midst of this, without training at all, I completed the whole Pittsburgh Marathon. That accomplishment stands as both a testament to mental power and, unfortunately, the last real exercise I've gotten. Lol, that was in early May. Add a lot of laziness and becoming a CEO (no CEO'in) in the next 3 months, and now I'm finally disgusted enough with my torso to start another serious diet. I want to be me 2 years ago, again.

So tomorrow, once I find out my weight and body fat and take some pics, I'll determine my goals. I don't want to go by the mirror alone; I want to objectively track my progress, as well. It was fun last time to watch so much weight drop away.

The goals are going to be huge, since I've done this, to some extent, a few times and I know what to expect.

I'll go over training and diet in the next post.

SuperCHARKA · 08-10-2009, 12:15 AM

I developed the diet and training to work necessarily with each other. I mean, the diet seems to be counter-productive without the specific training schedule.

WARNING: I don't recommend this diet to anyone. I'm sure that any trainers, doctors, or other related professionals would actually recommend against it in most cases.

I call it the 'Fast Fast Diet'. The diet works, in theory, by tricking the body into believing it is well-nourished enough to bypass the fat-storage involved with starvation, while it is actually in a deep caloric deficit.

I do this by averaging about 2,000 calories per day over the course of a week, based on the following daily counts:

1: 500
2: 500
3: 500
4: 6,000
5: 500
6: 500
7: 6,000

The actual average caloric intake per day is 2,071 here, but I don't count them, so they're rounded. Also, each day is higher or lower based on my hunger level.

The training would generally coincide as follows:

500: lift and cardio first thing when getting up, eat 200-300 cal of anything post-workout, eat anything again before bed if necessary
500: same
500: same
6,000: eat anything, cardio or off
500: same
500: same, back to day 1 of lifting (4 day cycle)
6,000: eat anything, cardio, lift, or off

As noted, the 4 day lifting cycle would go:

Chest, Tris, Abs
Legs
Shoulders
Back, Bis

I lift quickly, mixing set and rep numbers, to challenge myself without getting bored.
The cardio was always 500 calories elliptical 5 days per week and running or cycling for 1-4 hours 3-4 days per week.

Only supplement I took was Hydroxycut Hardcore, so I'll get something else to help with hunger and energy.

I enjoy the diet, because I get to eat whatever I want, and lots of it twice per week. It doesn't take long before hunger and cravings are replaced with what I can only call peace.

I could rave about the diet forever and I'm sure some people would question it up and down, but I'll show that it works very well instead of telling.

Anyway, I begin when I wake up today. All questions/comments appreciated.

I just need to buy a bike.

SuperCHARKA · 08-10-2009, 07:59 AM

Workout at 5am went something like this:

Flat Db- 65x20, 65x15, 90x10, 90x6, 90x5
Incline Smith- 135x10, 185x6, 185x5
DB Fly- 25x10x3
Machine Press- 150x10, 230x10
Rope Pushdown- 80x15, 120x12, 140x6
One Arm Reverse Pushdown- 35x12, 40x10
Cardio on Elliptical, 500 cal, 19:56
Sauna 15 min.

Except for good lifts, most workouts will be like this overall. The exercises will change, the sets and reps will slightly. I won?t repeat workout after workout in the journal.

These lifts were terrible, but it?s what I get for such a long break. Earlier this year I was doing almost double these numbers. Wasn?t ****ing around.

My starting point weight-wise: 213. Body fat? Beats me. Not important to me either. I?m just so fat. I?m embarrassed to post today?s pic yet.

I expect to drop to almost 200 before next Monday, if not more. The first week is a flush. After that I?d usually do 2 pounds per week, So my goal right now will be 185 by Oct. 5, eight weeks from now. I will be significantly stronger, with a much lower resting pulse, and a higher tolerance for pain during cardio and lifting. I?m not as bad as I was when I started this same thing 2 years ago, so by 185 I should be ripped as hell.

I?m going to take a picture everyday. I?ll probably post the first day of each week in a month.

Internet?s down. I?m typing this at 7:20a. Got to pick up some lean pockets and caffeine pills. One lean pocket post-workout is my meal of choice on normal days. It?s delicious and has a strong macronutrient ratio. The caffeine pills will kill hunger and make me sweat and burn up inside without staining my teeth with coffee.

Just found out one of my friends died in a crash last night. Very tragic. Not much to say about it. Speechless.

Going to work today from about 10a-7p then to band ?til like 11. I?ll probably take a walk at lunchtime to keep the cardio up.

Rock on playas

SuperCHARKA · 08-11-2009, 10:41 PM

Dropped a **** ton of water since yesterday. I weighed in at 203 tonight.

Did some legs and sauna. Cardio when I got up. Mild hunger all day. Very tired. Probably 450 cal.

SuperCHARKA · 08-12-2009, 11:24 PM

So today hit some shoulders. Tired as ****. Lifting was a real chore. Other than some hunger, felt great. Weighed in at 201. See what happens rest of the week.

SuperCHARKA · 08-14-2009, 03:28 AM

Took in about 7,000 cal today. Was high as **** n ****. No exercise. Good stuff.

SuperCHARKA · 08-14-2009, 05:54 PM

hit some back and bis today. cardio. lol put on 7 pounds from the refeed.

SuperCHARKA · 08-15-2009, 10:24 AM

hit some ****ing abs some ****ing sauna. i was blasted from some liquid diuretics last night you know what i mean. its all good

SuperCHARKA · 08-17-2009, 10:48 AM

Yesterday I blew the **** up. Today started out at 207. Next 3 days the water's going to hell. Despite the shifts in water weight, I'm sure I dropped at least a couple pounds of fat last week. On thursday when I'm dry, there'll be a huge drop in weight. Just did cardio and sauna w stretching and tonight is legs. peace.

SuperCHARKA · 08-18-2009, 12:25 PM

wailed on some shoulders today. cardio and sauna. back down to 201. i was a lot stronger than last week on lifts. example, last week 65x5 dumbbell press, this week 85x5. some memory back. been feelin a lot better lately.

SuperCHARKA · 08-19-2009, 09:50 PM

hit it up 2x today. back bis cardio sauna. had some pangs. its all good. fatness tomorrow. 199.

SuperCHARKA · 08-21-2009, 05:32 PM

Yesterday rocked. I was like 204 today. Hit some chest and tris with cardio. Strong as ****. It's going very well.

SuperCHARKA · 08-23-2009, 09:15 PM

the BEST DAY

SuperCHARKA · 08-26-2009, 01:36 PM

I'm down to 198 today. About 2 pounds since last week.

SuperCHARKA · 09-04-2009, 02:47 PM

So I'm getting stronger and putting on a lot of muscle while I drop this weight. I was 200 today, one day after a STRONG ****ing cheat day. I got high as **** last night and put away $40 of pizza and gyros by myself. My stomach hurt so bad. But I got lots of veins startin to come through my quads, calves, and arms. On wednesday next week I should drop to under 190, which will be a gross fat and water loss of more than 25 pounds in a month. Probably 28 pounds to be more exact, which isn't as crazy as it sounds since it's mostly water weight. I'll put up some pics in another month when I'm starting to get ripped to show weeks 1-8 progress.

Small adjustments have been made otherwise. I'm taking only caffeine and melatonin right now. 400-800mg and 3mg respectively per day, other than cheat days.

Lifts I've gotten up to lately:
100x5 overhead db press
225x5 incline bench
275x5 full squat
300x5 pulldown
12 rep sets pullups
50x5 db curl

also im tryin to schedule leg days after cheat days to pack some mass back on them. they used to be enormous 31" and i want them to be beefy again.

this past 3rd on-day was unusual. i was least hungry and tired than days 1 and 2, so I'm really getting used to the dietary changes

coolate

SuperCHARKA · 09-17-2009, 03:47 PM

After 4 weeks I dropped 16 pounds of fat, 213 to 197 at the same time in the cycle. On 2nd and 3rd on-days when water retention is low I'm looking sparkling. Another month and I'll start looking the way I want.

SuperCHARKA · 09-29-2009, 06:25 PM

so i herniated a disc last tuesday. made a little difference. i took a few days off from lifting and added one cheat day last week. my lifting is extremely cautious. theres no compression so that means no squats, overhead presses, anything with arms hanging, etc.

so after 2 cheat days i came in 203 yesterday, down to about 192 right now. just got a ****ton of water to drop and im back on course in a couple days.

SuperCHARKA · 11-27-2009, 03:36 PM

Been 3.5 months today. I'm weighing about 182-184 I think. I'll post some pics sometime this weekend I think. The last couple weeks I've been dropping some strength and some muscle, which is no good, so I'm going to up calories to probably 2500-3000 per day. I don't know, I have to think about it a lot more.

So this time, I didn't lose nearly as much weight as I did a couple years ago, but I had so much less to lose, probably 20 fewer pounds. I'm still not as low on bodyfat as I'd like to be right now, I'm like 8-10%, but I'm not stopping, nor have I done as much exercise as long this time. I have no goal as far as the timeframe goes.

Coolate.