The Princess Diaries: Volume IV

[favori12]

lol its not that bad!
for waist measuring you measure the smallest point right? or most narrow point

Yes, you're supposed to measure at the narrowest point, but I personally just measure around the belly button. My narrowest point is slightly higher but there isn't much of a difference anyway. Stand tall when you measure as well but don't suck in. When I suck in it measures 25.75", but of course that's incorrect.

[kbismadkool]

Yes, you're supposed to measure at the narrowest point, but I personally just measure around the belly button. My narrowest point is slightly higher but there isn't much of a difference anyway. Stand tall when you measure as well but don't suck in. When I suck in it measures 25.75", but of course that's incorrect.

my narrowest point is 32-33
belly button is 33-34
hips 36-37 lol

and im still fat!

[favori12]

my narrowest point is 32-33
belly button is 33-34
hips 36-37 lol

and im still fat!

That's a good thing! Would you rather want a 32" super lean waist or a 32" fat waist? I'd personally take the 32" fat waist and eventually turn it to a lean 28" waist

[kbismadkool]

That's a good thing! Would you rather want a 32" super lean waist or a 32" fat waist? I'd personally take the 32" fat waist and eventually turn it to a lean 28" waist

hahaha thats true, once im lean ill look like a nice ass v taper cause i has a teenie waist and HUGE ASS hips lol.

what weight do you think you'll wind up at?

[LankedOut]

Fuuuuu.... just wait till I get to the powerlifting gym in August and have DBs up to 200 lbs.

But until then ..

And u mad I could almost put my hands all the way around your waist?

[favori12]

hahaha thats true, once im lean ill look like a nice ass v taper cause i has a teenie waist and HUGE ASS hips lol.

what weight do you think you'll wind up at?

Definitely, you'll look so much better once that waist is lean. Your hips will shrink a lot as well whether you think so now or not

I don't really have a target weight, more of a target waist size which will put me @ ~10% body fat. Thinking about it now though, I started out @ 147 lbs 14% body fat, an LBM of 126.4 lbs. Casey Butt assumes a 7 lb loss of LBM (not muscle mass) for someone of my frame when getting down to a glycogen depleted state, so that would mean I have gained ~1-2 lbs of muscle since getting down to where I'm at now @ 137 lbs 12% (which is evident by the increase in measurements). This would ultimately predict 134 lbs @ 10%.

But until then ..

And u mad I could almost put my hands all the way around your waist?

[LankedOut]

I know it does

[favori12]

Friday 6/4:

Weight: 136.4 lbs

Hanging Leg Raises

TT: 1x20, 1x18, 1x20


Not posting anything exciting since my hip prevented me from doing anything fun. It is getting better though since I was able to deadlift, I just couldn't do anything heavy.

I sea you mirin new buzzcut though . I like shorter hair better b/c it makes you look bigger than longer hair.




Also, my brother just completed his first week of the same modified version of Rippetoe that I started with. He randomly asked me to help him start weightlifting since he's bored so I got him started with a 100 lb standard barbell set in my basement. For the most part, he is just as weak as I was when I started lifting (5x85 lb DL and 5x65 squat his first workout) so I'm anxious to see how much he progresses a month from now.

[Andyg37]

But I like your ability to grow a jew fro

So there are gonna be two jacked favori's now? Shweet

[favori12]

But I like your ability to grow a jew fro

So there are gonna be two jacked favori's now? Shweet

I hate when I get a crappy Jew fro lols. If my hair was straight I would let it grow pretty long.

If he actually keeps at it and decides to eat moar food in a month from now, he'll likely turn out to be a lankier version of me considering he has the same wrist/ankle size as me @ 5'11. He has a 27" waist @ about 10% body fat as well which is pretty damn good for his height. It's weird b/c standing next to him my waist looks so much more blockier than his even though they are the same size. I was also surprised at some of his other measurements (all which I took pumped btw, still need to take unpumped measurements). It made me realize how much more bb'ing is all about illusions.

[favori12]

Monday 6/7:

Weight: 137.2 lbs

DB Lateral Raises

TT: 9x35 (5 lb PR per DB - 1 rep or so)

Form looks pretty much exactly like this when I do them.



A 5 lb PR on these feels good man. Going to talk to IA tomorrow about bringing down the cals since weight loss is stalling again.

[LankedOut]

Mirin' lat raises, I need to get mine stronger.

[olibeast]

yh, thats some heavy ass laterals son.

i cant even do 22's strict.

[kbismadkool]

Definitely, you'll look so much better once that waist is lean. Your hips will shrink a lot as well whether you think so now or not

I don't really have a target weight, more of a target waist size which will put me @ ~10% body fat. Thinking about it now though, I started out @ 147 lbs 14% body fat, an LBM of 126.4 lbs. Casey Butt assumes a 7 lb loss of LBM (not muscle mass) for someone of my frame when getting down to a glycogen depleted state, so that would mean I have gained ~1-2 lbs of muscle since getting down to where I'm at now @ 137 lbs 12% (which is evident by the increase in measurements). This would ultimately predict 134 lbs @ 10%.

lol hopefully

you'd look beast, being even more lean!
hope the hip gets healed soon

nice lateral raises bro

[batmanman]

i dont get this, what is this, i dont even

[favori12]

Mirin' lat raises, I need to get mine stronger.

Thanks LankedOut. <3

yh, thats some heavy ass laterals son.

i cant even do 22's strict.

Ty Oli, my shoulders are way disproportionately strong compared to my chest, thus why my DB incline bench is almost caught up to my flat barbell bench haha. I wish it was the other way around so I don't feel like a little girl flat benching.

lol hopefully

you'd look beast, being even more lean!
hope the hip gets healed soon

nice lateral raises bro

Thanks a lot KB!

i dont get this, what is this, i dont even

[BulkInProcess]

Thanks LankedOut. <3



Ty Oli, my shoulders are way disproportionately strong compared to my chest, thus why my DB incline bench is almost caught up to my flat barbell bench haha. I wish it was the other way around so I don't feel like a little girl flat benching.



Thanks a lot KB!

I'm so proud of you.

[xHoward]

Hey Favori, I wanted to ask you about the maximum drug-free potential calculator. How accurate is it? I just plugged my numbers in and got some pretty disappointing results.

[favori12]

Friday 6/11:

Weight: 137.2 lbs

Cable Rows

TT: 3x10x160

Ended up replacing cable rows with DB rows since my gym doesn't have DBs over 100 lbs. I do enjoy doing these though. Everything else sucked b/c my CNS was sh!t today.

As of today, cals are bumped down from 2700 to 2400. Hopefully I'll finally lose this damn stomach fat and stop looking smooth everywhere else.

I'm so proud of you.

<3

Hey Favori, I wanted to ask you about the maximum drug-free potential calculator. How accurate is it? I just plugged my numbers in and got some pretty disappointing results.

Sup Howard, thanks for stopping by.

The calculator you used gives the max measurements that anyone with your bone structure has achieved naturally. It also assumes you're in the 8-10% body fat range. At first it may sound disappointing but you have to consider this... you'll end up losing quite a bit of size when cutting down to a bf% that low, not in muscle mass but fat. Assuming you're 14-15% body fat (which is what you look to be in your avi), chances are your arms would lose a 1/2" of fat and ultimately end up looking larger. Add another inch and a half to your arms on top of that and they would look massive when you're that lean.

An example of 2 guys that are 3 inches taller than you with ~16.5" arms @ ~10% bf & larger bone structures are Jim Cordova & Jon Harris. Tell me their arms don't look impressive, and the thing is these guys didn't even reach the #s that this calculator predicts. There are lots of guys here with 18" arms and won't look nearly as impressive as they do because of their larger bone structures. That's why imo body weight and even measurements to an extent don't mean sh!t in terms of how you look.

Edit: Also this assumes you are measuring your arms correctly. If I measure my arms with my forearm parallel to the ground my arms measure 16", which is what I used to do for a long time. Measuring with your arm parallel to the ground is how it should be done though and my arms only measure 15" this way. I have descriptions of how to take each measurement correctly if you're interested.

[xHoward]

Wow awesome post. Judging by your log as well as your posts, you seem to have quite the knowledge in regards to natty bbing.

Thanks again and good luck on your cut. I'll continue lurking.

[favori12]

Wow awesome post. Judging by your log as well as your posts, you seem to have quite the knowledge in regards to natty bbing.

Thanks again and good luck on your cut. I'll continue lurking.

Thanks a lot man I really appreciate that. Any other questions feel free to ask. I could tell you a lot about natty bodybuilding but when it comes to gear and IFBB pros, I don't know sh!t

Also see the edit of my previous post lols.

[xKyle10]

Mr. Favorito i would very much appreciate those descriptions for how to take measurements properly...pretty sure i do most of them correct just want to make sure, you can pm them if you want

[favori12]

Mr. Favorito i would very much appreciate those descriptions for how to take measurements properly...pretty sure i do most of them correct just want to make sure, you can pm them if you want

How the fk did you figure out my last name ho? Oh wait, it was probably from the results of the 10 miler I posted lols.

This is pretty much the official way to measure things, not the way those bb.com videos tell you how to measure. I'll leave it here since I'm sure you're not the only one that would be interested in reading it. This is copypasta'd straight from Casey's ebook...

Also, anything that says "***8211" should be an apostrophe, while "***8220" and "***8217" are quotations. Copypasting gets f'ed up sometimes.

"Appendix A: How to Take Your Measurements Properly

Most bodybuilders exaggerate their measurements. What must also be considered is that most bodybuilders unknowingly take their measurements incorrectly as well. It***8217;s very easy, and even natural, to take measurements in a way that makes the biceps seem a little larger and the waist a little smaller. In fact, it***8217;s human nature to do so. Reality, however, is what this book based on, and taking measurements incorrectly only deceives, deludes and ultimately disappoints people. (The threes ***8220;D***8217;s***8221; of the modern commercial bodybuilding industry are, for many genetically typical trainees, ***8220;deception, delusion and disappointment***8221. Below are the procedures for taking ***8220;honest***8221; measurements and some of the ***8220;tricks***8221; bodybuilders commonly use to inflate theirs, both to impress others and often themselves.



Chest
The chest measurement is taken with the subject standing tall and the muscles of the chest and back relaxed. Breathing is normal and the lungs are not expanded with air. The arms are at the sides but not compressing the tape (held out from the body a few inches). Measurement is made around the greatest circumference of the chest, which is usually at the level of the nipples in males. The tape is parallel to the floor, not slanting upwards or downwards as it goes around the back. It is difficult, though not impossible, for this measurement to be taken without the assistance of another person.

How people cheat: The easiest and most obvious way to cheat this measurement is to breathe in a big gulp of air and stick the chest out. This is what most bodybuilders do when chest measurements are taken. This posture can inflate (pardon the pun) the true chest measurement by up to several inches. Another common cheat is to flex the lats. Also, slanting the tape up over the scapulae (shoulder blades) erroneously increases the chest measurement.



Shoulder Girth
Shoulder girth is measured with the subject standing tall, arms at the sides and the muscles of the chest, back, shoulders and arms relaxed. Breathing is normal and the lungs are not expanded with air. Measurement is made around the shoulders at the point of maximum protrusion of the medial deltoids (in other words, where the shoulders appear widest). The tape is parallel to the floor, not slanting upwards or downwards as it goes around the back. Again, it is difficult, though not impossible, for this measurement to be taken without the assistance of another person.

How people cheat: Bodybuilders increase this measurement by the same means as with chest girth, with the addition that flexing the deltoids and holding the arms slightly out from the sides of the body can also significantly increase the measured value. For the proper measurement, the muscles must be relaxed and the tape parallel to the floor.



Shoulder Width
Ideally, shoulder width should be taken with large, outside calipers. However, as almost nobody has access to that instrument, measurement usually must be taken with the subject standing relaxed with his upper back against the wall. An assistant marks the wall with a marker, pencil or pen on each side at the maximum protrusion of the right and left deltoids, while the subject remains completely still. Then the subject steps away and the distance between marks on the wall is measured ***8211; this is the shoulder width. As this is an inherently inaccurate procedure, the average of several measurements should be taken.

How people cheat: Flexing the delts or inflating the chest are two common ways people cheat this measurement. Leaning slightly from side to side as the marks are made on the wall can also falsely increase the measurement ...even though the body movement may be unperceivable.



Biceps
The biceps are measured with the upper arm raised 90° out from the side of the body, the elbow bent, and the biceps flexed hard to its maximum peak. Measurement is taken around the point of the highest peak of the biceps, with the tape perpendicular to the upper arm.

How people cheat: Although this is a relatively simple and easy measurement to take, bodybuilders most commonly try to exaggerate it particularly. The most common way of cheating is not pulling the tape snug against the flesh. While the tape should not be compressing the flesh, there should be no space anywhere between the tape
and the entire circumference of the arm.
A much less obvious way that people cheat this measurement is to slant the tape slightly so that it doesn***8217;t run truly perpendicular to the upper arm, but rather around the arm on an angle. This often allows the bodybuilder to include the lower part of the side deltoid in the measurement as well. I***8217;ve seen bodybuilders add almost an inch to their biceps measurement claim by holding the tape slightly slack and angling it so that the lower edge of the side deltoid is included in the ***8220;measurement***8221;.



Forearms
Measurement is taken with the fist clenched, but the hand out straight ***8211; not cocked into a ***8220;gooseneck***8221;. Measurement is taken around the largest point, with the tape perpendicular to the forearm.

How people cheat: Bodybuilders most often cheat this measurement by flexing their fists towards their forearms ***8211; a ***8220;gooseneck***8221;. This ***8220;peaks***8221; the forearm muscle and increases the circumference.



Neck
The neck measurement is taken at the smallest point ***8211; not including the trapezius muscles or the protrusion of the ***8220;Adam***8217;s apple***8221;. The head should be held high and the muscles of the neck relaxed. The tape should be as perpendicular to the neck as possible, with the exception that the tape may be slanted downwards slightly in the front in order to pass under the Adam***8217;s apple.

How people cheat: Bodybuilders cheat by placing the tape too far down on the neck and thereby including the upper traps in the measurement. Also, it is common for bodybuilders to slant the tape too far down in the front or to pass the tape over the Adam***8217;s apple. Bodybuilders can often increase this measurement by not holding the head high as well. It is relatively easy to add half an inch to the neck measurement by combining these factors ...often with the subject not even aware of it.



Thighs
Thigh measurement is taken midway between the hip socket and the midpoint of the knee (a point a few inches below the crotch), with the subject standing and the leg muscles relaxed. The tape is perpendicular to the thigh.

How people cheat: As thigh girth is typically larger higher up on the leg, most bodybuilders cheat this measurement by placing the tape too close to the buttocks. Also, many bodybuilders take this measurement with the thigh muscles flexed, not relaxed. As with the biceps, this measurement can be affected significantly by allowing the tape to slant slightly and not run perpendicular to the thigh.



Calves
The calf measurement is taken with the subject standing, flat-footed, and the calf muscles flexed (without raising the heel from the floor). The tape is placed around the largest girth of the calves, with the tape running perpendicular to the lower leg.

How people cheat: This measurement is a difficult one to cheat, although it can, and is, done. Bodybuilders cheat by raising their heels slightly, thus peaking the calf muscles, and by allowing the tape to slant upwards or downwards, rather than passing around the leg parallel to the floor.



Waist
Measurement is taken relaxed, with the subject ***8220;standing tall***8221; but not sucking in the waist or flexing the abdominal muscles. The posture is similar to the familiar soldier standing ***8220;at attention***8221;, but without the chest exaggeratedly expanded or the waist strongly pulled in. Measurement is made around the smallest point, with the tape running parallel to the floor. The average value is calculated between measurements taken during exhalation and inhalation.

How people cheat: This is probably the only measurement that bodybuilders regularly underreport. Most bodybuilders cheat by ***8220;sucking in***8221; their ***8220;stomachs***8221; when this measurement is taken, and also by pulling the tape too tight.



Hips
The hips are measured with the subject standing as described for the waist measurement. Measurement is taken around the point of maximum protrusion of the hip bones, with the tape running parallel to the floor.

How people cheat: Bodybuilders almost never consciously cheat on this measurement because they don***8217;t know what an ***8220;impressive***8221; hip measurement is supposed to be. It is rare for modern bodybuilders to even take this measurement.
All measurements should be taken with a cloth or flexible plastic tape that has been checked against a measuring stick or steel tape for accuracy. For all measurements the tape should be touching the skin around the entire circumference of the body part, but not pulled tight to the point where it is compressing the flesh."


Enjoy

[xKyle10]

thanks brah and i got it from the pm a while back/the site with casey butt on it i forget which one lol


btw i saw you posted in kb's thread that low impact cardio>hiit for a cut? reading the thread you posted. need help with setting up cardio for my cut since tennis is over now and that was the majority of my cardio, pm plz <33

[xHoward]

Thanks a lot man I really appreciate that. Any other questions feel free to ask. I could tell you a lot about natty bodybuilding but when it comes to gear and IFBB pros, I don't know sh!t

Also see the edit of my previous post lols.

That's great to hear. I could probably come up with a bunch of questions, but I'll try not to annoy the hell out of you haha.

I saw your edit and luckily I did measure correctly.

We actually have similar stats. What are your current measurements?

Quick question on nutrition. How much protein do you think natty BBers really need? I know guys like Layne go the science portion and then you have guys like IA who say 1.5-2 is necessary. I currently weigh 136.7 ish and have been taking in 160 grams of protein a day and I'm wondering if I need more to grow.

[Andyg37]

Solid rows. Your BB rows are beast, so I'm sure those cables will fly up


Since Favori here trolls so often people don't know or realize how smart he acually is

[favori12]

thanks brah and i got it from the pm a while back/the site with casey butt on it i forget which one lol


btw i saw you posted in kb's thread that low impact cardio>hiit for a cut? reading the thread you posted. need help with setting up cardio for my cut since tennis is over now and that was the majority of my cardio, pm plz <33

p/m sent

That's great to hear. I could probably come up with a bunch of questions, but I'll try not to annoy the hell out of you haha.

I saw your edit and luckily I did measure correctly.

We actually have similar stats. What are your current measurements?

Quick question on nutrition. How much protein do you think natty BBers really need? I know guys like Layne go the science portion and then you have guys like IA who say 1.5-2 is necessary. I currently weigh 136.7 ish and have been taking in 160 grams of protein a day and I'm wondering if I need more to grow.

I don't mind answering any questions at all so ask away, although if you're looking for super detailed responses from guys much smarter/experienced than myself, Casey Butt's forum is the place to ask.

Last time I took measurements, I was at 15.1" arms, 47" shoulders (19.5" width), 39.75" chest, 14.25" neck, 12.25" forearms, 27" waist, 6.5" wrists, 8" ankles, 33.5" hips, 21" legs, and 14.25" calves @ 5'6 136-137 lbs. You're right though, I have noticed we are very similar in that we don't weigh much but we both have decent measurements... I just wish I had your arms because in your pics they look a lot thicker than mine lol.

Protein intake is debatable though, especially for naturals. IA says 1.5-2 g/lb of BW but I've also heard a lot of guys do fine on 1 g/lb of BW. Personally I'm at 1.7 g/lb of BW on a cut since that works for me, but I don't have any experience with going a whole lot lower. If I were you, I would experiment with more protein for a couple months and see if you notice a difference.

[favori12]

Solid rows. Your BB rows are beast, so I'm sure those cables will fly up


Since Favori here trolls so often people don't know or realize how smart he acually is

Thanks Andy! My barbell rows suck ass now . Best I've done was 225x8 but my fk'd up hip only allows me to row 185x6 or so atm... feels bad man.

[Andyg37]

Thanks Andy! My barbell rows suck ass now . Best I've done was 225x8 but my fk'd up hip only allows me to row 185x6 or so atm... feels bad man.

Oh yeah, forgot about that god damn hip. I wonder if you tore your hip labrum or something

[favori12]

Oh yeah, forgot about that god damn hip. I wonder if you tore your hip labrum or something

I hope not, I need to purchase a hip roller soon though. It doesn't even hurt really except when I lift. When I rest it for 2 weeks, it won't hurt until I lift 80-100% of my max so I'm going to see what happens if I rest it for a month.