"Mass"terpiece One Lego At A Time.

[TheNaturalOak]

Yea I too feel that I HAD a fast metab. But put that bad boi to sleep with ultra low cals + 6 days a week of 30+ min cardio lmao I think its safe to say I killed my metabolism, that being said. Once back on track, I bet ill be able to lean out next time around with 2k+ cals. Its jst going to take time to rebuild thats all.

[Philip81193]

Yea I too feel that I HAD a fast metab. But put that bad boi to sleep with ultra low cals + 6 days a week of 30+ min cardio lmao I think its safe to say I killed my metabolism, that being said. Once back on track, I bet ill be able to lean out next time around with 2k+ cals. Its jst going to take time to rebuild thats all.

No kidding, I was doing 10+ hours of cardio every week with about 1,250 calories a day and 0 carbs for nearly 2 months.....I wish I'd done a slow and steady 20 week prep so badly! Oh well, live and learn

[TheNaturalOak]

In on 7:30am weight: First time It ran 169.8... second time 170.00

TEARS OF JOY SHALL SET ME FREE!!! (& also help lose more water weight )

But really, it felt good to see it drop again. I hit my macros almost PERFECT yesterday, with just 1gram over on protein. so it came out to be 55/225/201

I feel as the mirror is showing less water weight, esp in my midsection. It might be since I havnt binges & not as bloated, but I can actually see that my abdominals still do exist!

Today, Off day... I plan on doing 10-20min cardio later after work. & since im at work its another easy day of no cheats. I have my meals packed, and good to go. Also, Im on my own for dinner today (mom dsnt love me... hehe I kid) so I worked in a footlong sub into my diet. Chicken onion teriyaki w/o cheese on whole wheat. (brb eating nothing all day cuz of it lol)

But really im good. Lower backs feeling tad better too ahhhlifesgood.jpeg

edit

also, I believe the weights still going to keep lowering as the week goes on. If I stick to the diet this sunday and have a planned cheat meal instead of a 8k binge... I think im definatly do for another cal bump. thinking +25g carbs again. which wld put me 55/250/200

[areya2005]

Any way I can convince you to post a bloated progress shot? lol

[juliacheh]

Any way I can convince you to post a bloated progress shot? lol

X2 LOL. Curious.

I look four months pregnant right now. I lol when people tell me - you are ripped, shredded etc. If they saw me now they would be shocked.

[TheNaturalOak]

Any way I can convince you to post a bloated progress shot? lol

omfgyearight

X2 LOL. Curious.

I look four months pregnant right now. I lol when people tell me - you are ripped, shredded etc. If they saw me now they would be shocked.

LMAO YESS.... sorry to say but im glad were experiencing this together

My older sister IS pregnant and we were jst joking how I look jst as round as she does.

Im glad I can laugh about it now, at first it did do some mental damage. (Not permanent dmg tho

Ne who... I'll think about it but I wanted to wait till I was 1 month post contest. which wld b not this wkend but the next. Aug. 6th

[areya2005]

I'll think about it but I wanted to wait till I was 1 month post contest. which wld b not this wkend but the next. Aug. 6th

You know, over the next week and a half, if you stay on your macros, water will regulate and you should go back to normal.

How nice would it be to post a pic now, then see how much "progress" you made in only 1.5 weeks? :-p

[juliacheh]

LMAO YESS.... sorry to say but im glad were experiencing this together

Yeah me too actually

Paul told me to chill out and not sweat it. So I am trying LOL, I needed to gain fat anyway, I just did not expect that on top of fat I'll hold a buttload of water too.

[TheNaturalOak]

You know, over the next week and a half, if you stay on your macros, water will regulate and you should go back to normal.

How nice would it be to post a pic now, then see how much "progress" you made in only 1.5 weeks? :-p

ofc ofc... I'll think about getting one this sat @ 3wks post comp.

Yeah me too actually

Paul told me to chill out and not sweat it. So I am trying LOL, I needed to gain fat anyway, I just did not expect that on top of fat I'll hold a buttload of water too.

Yea, Wasnt expected .... and im not one to rep water weight because it seems like a gateway excuse for a lot of bb'rs of not getting lean enough. "oh i was holding water" yea b.s. lol

But Im pretty sure mines jst water weight... at first I didt kno but seeing as im going to get back to dipping under 170lbs this week, even with the extra cals. Also its 100% midsection bloat.


Just ate my footlong sub in one sitting buuurrpp, I ended up getting the club w/ all veggies, no cheese, no dressings. It fit my macros better rather than the chicken teriyaki.

[juliacheh]

Specially for you hun

[TheNaturalOak]

Specially for you hun

[img]http://img718.imageshack.us/img718/6159/p1000853q.jpg[/ig]

LMAO nice!! that it some serious bloat!

Mines a little more softer looking

Diet - Alright well last night I was done with all my meals, hit macros nicely etc etc. I get home around 11pm & BAM my little sister made some chocolate muffins Yoink, MINE! I figured If I let myself have a cheat now & then It will keep me from having the horrific 10k binges.

But besides that I've been hitting my #'s and havnt binged at all.

Yesterday I was also able to do some front squats on the smith, my back felt "ok" but I was only able to get 185x10x2 everything was fine. Woke up this morning and FAUUURKK lower back was on fire **sigh**

Ne who bout to hit the gym, I'm going to try and do sum sumo deadlifts, if not ill try light rack pulls if not ill do some barbel rows lol.

I'll think about getting a pic 2morrow for u guys.

[juliacheh]

I posted this to make you feel better. I am worse now, I blew up - went up 10 pounds of water weight in two days (hormonal imbalances after coming out of low bodyfat). So, yeah, successful cut and not so successful coming out of the cut - not my fault though, it's my gender

Good job on sticking to your diet. Chocolate muffins nom nom.
I am leaving on vacation tomorrow -going to my hometown with my son for 2 weeks.
Stay strong, have fun, eat, lift weights, I'll touch base with you when I come back. might even go online there, not sure at this point.
Have a good week-end

[TheNaturalOak]

I posted this to make you feel better. I am worse now, I blew up - went up 10 pounds of water weight in two days (hormonal imbalances after coming out of low bodyfat). So, yeah, successful cut and not so successful coming out of the cut - not my fault though, it's my gender

Good job on sticking to your diet. Chocolate muffins nom nom.
I am leaving on vacation tomorrow -going to my hometown with my son for 2 weeks.
Stay strong, have fun, eat, lift weights, I'll touch base with you when I come back. might even go online there, not sure at this point.
Have a good week-end

weird gender is weird :P

Hehe Friday night didnt go do well for the diet.

Made it through the day all fine & dandy... dinner... good. Go out with friend to the movies... bad.

Had some movie theatre popcorn... peanut m&m's... cookie dough... finish the night off with 2x mcchickens and a reeses mcflurry LMAO

But thats life my friends.

Result after last night... little bit of aggrevated stomach & a scale weight of 178lbs this morning :/

Good news... I took 3wks out pics!!! omfg Im a sloppy animal idk if I wanna post er not.

[Reid456]

I know it's hard to be "that guy" when you go out with friends and not eat fast food or whatever else they're eating, but just think what it'll be worth to you in the end.

[Philip81193]

Post up the new pics!

[TheNaturalOak]

I'll wait till page 4 to post em... lol they;re funny

bump

[areya2005]

Something I think that will help is if you have an iPhone or an Android and download the app, "LoseIt!." It's just like any other tracking app, but I find it to be the most user friendly in prep and out of prep. Instead of pre-planning, just input the foods as you eat them. You'll know when to stop eating based on your macro goals, which it breaks down for you.

As far as coming home to those muffins, I know it's hard to resist. I was supposed to be refeeding today, but last night, I got a taste of a carb and it started all shuttling in my mouth :-p Needless to say, I started earlier than I wanted to lol.

I guess the key REALLY is moderation. I mean, hell, you're in the off season and just came off a long ass, strict cut. Whether your done with your macros or not, you deserve that muffin if you want it.....notice it was singular and not plural! lol

[TheNaturalOak]

Something I think that will help is if you have an iPhone or an Android and download the app, "LoseIt!." It's just like any other tracking app, but I find it to be the most user friendly in prep and out of prep. Instead of pre-planning, just input the foods as you eat them. You'll know when to stop eating based on your macro goals, which it breaks down for you.

As far as coming home to those muffins, I know it's hard to resist. I was supposed to be refeeding today, but last night, I got a taste of a carb and it started all shuttling in my mouth :-p Needless to say, I started earlier than I wanted to lol.

I guess the key REALLY is moderation. I mean, hell, you're in the off season and just came off a long ass, strict cut. Whether your done with your macros or not, you deserve that muffin if you want it.....notice it was singular and not plural! lol

Eh I actually do better with a pre structured plan. Besides im still in the Razor phone era :P

That is exactly how I feel when it comes to my dieting. This is my FIRST offseason... and the first time bulking with any type of calorie restrictions. So im new and still learning how I react, what my cravings are, how to control them etc.

But I also feel that since I am in the offseason, and the MAIN goal is muscle building, then A muffin here or a slip up there isnt going keep me from the MAIN goal of building muscle/strength. I'll leave the STRICT dieting for contest prep

[Webber91]

Don't take this in the wrong way, but it seems like you are setting yourself goals to hit IRT macro numbers but consistently going over. I know "one muffin here and there" won't hurt, but if stuff like this happens every other night then it does add up.

Have a read of this:
http://www.3dmusclejourney.com/artic...approaches.php

[TheNaturalOak]

Don't take this in the wrong way, but it seems like you are setting yourself goals to hit IRT macro numbers but consistently going over. I know "one muffin here and there" won't hurt, but if stuff like this happens every other night then it does add up.

Have a read of this:
http://www.3dmusclejourney.com/artic...approaches.php

Dnt worry I wldnt take any offense, glad u gave ur input


BUT

I hit my numbers to the "T" mon-thur..... & then had the muffin.. soo consistently going over, I would say is a bit over exaggeration.

and also, I think im better off going with 5 days hitting macros exactly and then maybe a day or two of ~200calories extra, instead of 6 days exactly hitting macros and then one day of 10k holy **** calories. .... lol u see me point? besides, My weight has still stayed between 170-175 the past 2 weeks.

again thanks for your input! always welcome.

oh & yea I read that article last week, was great motivation

[Webber91]

Dnt worry I wldnt take any offense, glad u gave ur input


BUT

I hit my numbers to the "T" mon-thur..... & then had the muffin.. soo consistently going over, I would say is a bit over exaggeration.

and also, I think im better off going with 5 days hitting macros exactly and then maybe a day or two of ~200calories extra, instead of 6 days exactly hitting macros and then one day of 10k holy **** calories. .... lol u see me point? besides, My weight has still stayed between 170-175 the past 2 weeks.

again thanks for your input! always welcome.

oh & yea I read that article last week, was great motivation

Totally understand mate! I was just a little worried when I saw you hit your macros fine one day then I saw a string of "got home and my sister had some muffins..." "went out to the movies and ended up at maccas" and was concerned you were falling into a bit of a habit. Comprehension fail on my part!

You're right though, having a couple of days just a little bit over won't do anything bad. If anything, it'll keep you from going insane lol

[TheNaturalOak]

Totally understand mate! I was just a little worried when I saw you hit your macros fine one day then I saw a string of "got home and my sister had some muffins..." "went out to the movies and ended up at maccas" and was concerned you were falling into a bit of a habit. Comprehension fail on my part!

You're right though, having a couple of days just a little bit over won't do anything bad. If anything, it'll keep you from going insane lol

Hah yea glad were back on the same page

I just dont think at this stage of the game, (almost 19yrs old living at home with big family, not buying all my own foods) Its just not "worth" the effort of 100% strict in the OFFSEASON. Now, like I said before Im keeping the main goal of muscle building / strength gaining, while keeping a watchiful eye on the scale. Because realistically, the lighter I stay now the less to lose later, and less muscle loss during my prep because I wont be losing 40+ lbs like last time lol

Glad ur looking out for me tho!

[areya2005]

Balance is key. Some of us can do it better than others. I have my off-season plan set up very detailed right now, but it truly is in a perfect world. I know stuff is gunna come up. The only thing I can do is try to stick to it the best I possibly can. If anyone can be 85-90% on, the rest won't make a big difference in the long run. I mean...think about it. You snack a little here and there and in your off-season, put on 5-7 extra pounds (and thats really pushing it. That's 3-4 weeks of extra dieting. I'd rather diet for an extra 3-4 weeks than not to have a life in the off-season.

[domingochavez]

Also keeping some form of cardio in the offseason will go a long way to keeping fat gains minimal, nutrient distribution etc.

I like OOFaps idea of just cutting it in half, my plan is 10 minutes pre workout moderate intensity, and 10 - 20 minutes PWO moderate intensity.

[TheNaturalOak]

Also keeping some form of cardio in the offseason will go a long way to keeping fat gains minimal, nutrient distribution etc.

I like OOFaps idea of just cutting it in half, my plan is 10 minutes pre workout moderate intensity, and 10 - 20 minutes PWO moderate intensity.

Yup thanks for the tip, I have been doing 10min pwo cardio on some sort of machine at the gym, and then usually another 10m 5-6hrs later before dinner

[areya2005]

Also keeping some form of cardio in the offseason will go a long way to keeping fat gains minimal, nutrient distribution etc.

I like OOFaps idea of just cutting it in half, my plan is 10 minutes pre workout moderate intensity, and 10 - 20 minutes PWO moderate intensity.

He's still doing 500 calorie sessions 7 days a week. I'm not knocking his game as he's staying in phenomenal shape post show, but I don't have the commitment for that :-p Also, and I don't know how credible or true this may be, but I've heard that the more you do cardio, the more your body adapts and you have to add in a lot more. I think it goes without saying, I hate cardio lol

[TheNaturalOak]

He's still doing 500 calorie sessions 7 days a week. I'm not knocking his game as he's staying in phenomenal shape post show, but I don't have the commitment for that :-p Also, and I don't know how credible or true this may be, but I've heard that the more you do cardio, the more your body adapts and you have to add in a lot more. I think it goes without saying, I hate cardio lol

Haha yea, Adam has a tremendous work ethic, his dedication is amazing.

BUT he also has different goals..

First off he was doing 1000calorie cardio 7days a week during prep lol. Next, although he is reverse dieting his MAIN GOAL is to remain shredded. Where as mine at the moment is muscle/strength gains as #1 & minimal fat gain as my #2 priority.

Good thing is I do enjoy cardio in moderation, so I will be keeping some during my offseason

[red_cat]

Subbed.

How did I not know about this log earlier!?! Keep up the good work, Mike!

[TheNaturalOak]

Subbed.

How did I not know about this log earlier!?! Keep up the good work, Mike!

Good to have ya bro!

[TheNaturalOak]

Update

Alright so I made it through my first sunday without eating myself to death.

I did go a little bit higher on the calories, simply because we had Chinese for dinner w/ family

but definitely didnt have my 2lbs of icecream like normal lol

Didnt get a chance to weigh in this morning, mainly because I worked out at 5am and wasnt thinking straight.

Sleep goal
I have a huge sleeping problem. Not that I cant sleep its that I never want to go to sleep at night. & then take naps on my off (work) days throught the whole day. For example I woke up @ 11am Sunday (ahh love sunday sleep in days lol) and then didnt go to bed until 2am .... BUT then I had to get up at 5am to workout, and then after the gym on mondays, I go to work for 8hrs. So I'll get home around ~6pm, take an hour/two nap & stay up until 2am & then I dont work on tuesdays, so I get up at like 9am & then take an hour nap every ~3 hours throught the day, stay up until 2am & then have to get up at 5am. So basically I never sleep for longer than a 3hour peroid until sat/sunday. I need to fix that /endrant

Workout
Sorry guys I really havnt been on my game with logging. After 1wk post comp I decided to run Smolov jr bench. Bench has always been my week point, and I probly did BB bench 3x during my whole prep. So a weak lift got much weaker. Plus with the lower back pain, I decided it wld b optimal to take the time to focus on bench.

I est my 1rm to be 215lbs (I probly could of got this for 2-3 tho but wanted to start light)

(sets/reps/weight)
Week 1
6x6 w/ 150
7x5 w/ 160
8x4 w/ 170
10x3 w/ 185 (I decided to start max repping my last set, so MY 10th set of 185x12reps)

First week was almost a warm up so I upped everything by 20lbs
week 2
6x6 w/ 170
7x5 w/ 180
8x4 w/ 190
10x3 w/ 205 (10th set was 205x6)

Felt good.... upped them by 15 for final week

6x6 w/ 185 (Last set got 185x14reps) Done today

Rest of this weeks plan
7x5 w/ 195
8x4 w 205
10x3 w/ 220 (Depending on how the week goes Id really like to do 10x3x225)

Deload for chest