My Losing Fat/Gaining Strength Log (Where it will go no one knows)

[lunchboy]

Hey Everyone,

I used the bodybugg for awhile to get a baseline for what I burn but at this point I feel I'll be fine. I was moving more just to get a better burn and I realized that it was probably not good for someone with my personality to stick with. Right now I'm on a 2800 cal workout day and 2300-2400 rest day. I usually have one day a week where I eat at or above maintenance. On my highest burn days I hit about 4k-4200 cals so if i have one of those I might bump cals to 3k.

It seems like food porn is pretty common in the nutrition section so when I have something I know people will be salivating over I will definitely post a picture.

Right now I sit in the 220-225 range depending on the day and I think somewhere between 16-18% bf though I can't be sure. I'll post a more recent picture in my profile and on here. I'm looking to cut down to about 10-12% before Christmas time so I don't have to worry about food during my Christmas break as much. This way I'll have a little more room calorie wise if I'm not trying to lose weight over the holidays. I will likely spend a month at maintenance or maybe a mini bulk for a month and then I'm going to keep cutting down so I can be ready for the BB season which around the Boston area seems to be in April-June and I want to compete on stage. If I like it I might go for a pro card, if its not my cup of tea then at least I can say I competed. I know this is a lifelong type of journey and I've struggled with trying to get my weight under control but I feel I'm in the best mindset I've ever been in.

If you guys want to follow along and comment by all means. I used to have a losing fat log but it seems that the nutrition forums are much better than the losing fat forums in terms of overall activity and just general stupidity. Also Jacklcrow has inspired me to really like IIFYM. I sometimes will down a pint of ice cream if I'm really craving it and have a half ice cream calorie day. It definitely helps calm my sweets cravings and keeps this cut manageable in the long term. In fact today is going to be a bunch of Edy's Samoa Ice cream. Can't wait! Alright, I feel I've written a long enough essay :-p.

[InfinityBeyond]

You've got my support man.
You seem like a cool enough dude.
I wish you all the best.

[lunchboy]

Thanks,

Well Yesterday had a chest day. For awhile I was doing decline and not going down to my chest and pausing for a second and then pushing up. I got up to 295 for 4 reps doing this. Then when I went to my chest yesterday and paused and then pushed I could barely push 225 for 3 reps. Man, quite the humbling experience...time to work back up to the 300's now that I do full reps.

Today is leg day, gonna wreck my legs on dem squats. I've been working on form a lot and soon I'm going to post some vids and ask for some critique on form. I've been watching so you think you can squat and realized how wrong I was doing it about a month ago. Now I really feel it in my hamstrings, glutes and quads so I think my form has likely improved a good deal but without an outside observer who knows what they're doing I could still be doing it wrong.

[lunchboy]

So during the past few weeks been watching a lot of videos about proper lifting technique and my lifts have gone down since i've been correcting form issues.

Deadlift I hit a PR of 375 for 1 a couple weeks ago but my training partner was saying I was rounding a bit. So now I'm doing a hybrid sumo stance and I changed my grip from alternating to double overhand (grip strength is gonna need work too).

Squat- Since correcting form my weight dropped a little but its back just as quick. Hit 275x4 last week and will see on thursday if that improves again.

Bench- Huge drop in weight since I've been working on form. I used to do decline bench. Switched over to flat this week with a power lifter's stance (tucked elbows, chest pushed out, shoulders squeezed nice and tight). I managed to push 185 for 5 touching chest, pausing, then pushing up. The 5th rep wasn't easy at all either. This lift has lost the most, and correcting form has been quite the humbling experience for me of how wrong I was doing it.

Oh and awesome food on the menu, DQ Nutter butter blizzard will be eaten tonight.

In terms of weight I have been bloated for a few days now. Weight has been up about 5 lbs (around 225-226 in the morning) but I can tell its water because other than my stomach I can see leaning out/more vascularity. I have a feeling a carb load/whoosh is in order soon to try and flush out the excess water that I've been retaining these past few days.

[lunchboy]

I think my concern about weight gain was a little more serious than I thought. I have been trying to lose weight at an average of 2500 cals per day (keep in mind I alternate higher on workout days) and I have not been losing weight. In fact in my caloric deficit I have been steadily gaining weight without any significant increases in strength which is concerning. I have increased cardio, decreased calories, and my weight increases....its scary. I'm going to try eating at what my maintenence should be (slowly increase my calories). I'm going to bring them to around 3250-3300 per day over the next couple weeks and give myself a diet break (i've been cutting for so long at this point I want to try a diet break for once). I want to see if this will bring me back to normal and my weight will hopefully stabilize.

If weight gain continues I'm going to get my thyroid tested. I have been having some serious problems losing weight recently so I am concerned I have hypothyroidism. I'm going to find a doctor who can check my hormone levels and give me a clear picture of whats going on...

[lunchboy]

Well, I figured better to be safe than sorry at this point. I found out my grandmother and my mother both have had thyroid conditions. Since its usually a genetic issue there is a good chance I could have it as well. I'm going to a decent general Practitioner that I've gotten recommendations for. With any luck he'll give me the blood panel I've been looking for. If I have it then it'll be nice to have an explanation as to why I've been having so many problems with my weight despite keeping track of my diet for years.

On a side note went apple picking with my girlfriends family. At the farm they had this little guy so I figured I'd post it. I will let you know later on how good it is :-p.



Pumpkin Whoopie pie...hell yeah.

[lunchboy]

Well,

Haven't yet received a result of the blood panel but the doctor ordered everything I asked for and also put me in for a sleep study. I likely have sleep apnea which is likely a cause of a lot of problems I've had over the years. We shall see though. I find it hard to believe they won't find anything considering I've had sleeping problems for years.

[lunchboy]

Well, got my thyroid tests back and I indeed have a thyroid condition. Its nice to finally be able to explain my constant tiredness/irritability. In addition if I get my sleep apnea diagnosis then it'll explain my sleeping problems too. It'll be nice to feel normal...I don't know if I ever have felt normal to be honest.

[lunchboy]

Well, started taking my Thyroid medication and I must say my energy is a bit elevated already and I have increased mood/whatnot. In addition I have successfully reverse dieted at this point. My weight shot up to 235-236 as I slowly went up to my maintenence, an average of about 3500/day based on my activity level. My weight has creeped back down and it is at about 228-230. I'm going to keep at maintenance till I get my sleep study done for my sleep apnea. Once I do I'm going to go on a nice and long cut. Looking to hit about 8% and I'm anywhere from 18-20% right now. Once I hit 8% I'm going to see what I weight/how I look. I ultimately want to compete next year. However I want to get down to 8 to see how I look before I decide if I wanna clean bulk from there, or if I want to continue cutting and hit up a show. I'll post up some before pictures in the next few days. I'll post my food log every now and then and good eats along the way. I'm no culinary chef like some of you guys but I'll do my best.

[lunchboy]

Alright,

The start of my cut was this week. Already looking flatter but unfortunately that is what is like when you try and lean out. Its nice to be at aroudn a 3k/day intake and losing weight again though. I have my thyroid medication and I'm trying to sleep on my side to battle against my sleep apnea. They said mine might not be bad enough for a cpap machine to really help out much. It sucks but thats life. Hopefully over time my sleeping will get better but we shall see. Getting tired of waking up every night...

[lunchboy]

Its been a long time since I have posted in here but I have definitely been gaining strength. Unfortunately there was some weight gain. I'm trying to tweak my diet at this point because my weight continued to rise even after some medication. I did say its also a gaining strength log so I definitely want to post some stats.

Hybrid Sumo Deadlift

355x2

Flat Bench

275x4- In terms of Bench I no longer touch mychest because it was aggravating my shoulder. I try to go to parallel every-time but thats as far as I go. My chest is sore as hell so I was definitely hitting my chest pretty hard.

Decline cable press- 145 on each arm (290 lbs total) For 4 solid reps.

Squats last week- 275x3, gonna push for 5 reps this week. I need to get my squat up but with going ATG on squats my squat decreased a lot for awhile and its building back up slowly.

Also 1 repped 125 on barbell bicep curl. Definitely very happy about that. Lots of lifts are going up and I think I finally have diet down as I notice that my weight is slowly going down. I went up to 242 but now I'm down 236.8 as of my last weight in (haven't weighed in for a week).

[lunchboy]

Today was a good day on deads.

Last week I pulled 355x2 and today did a 355x4. I'll take increases in weight :-D. I'm gonna push a 1 rep max set of 385. It'll be the most weight I've ever lifted in any lift so I'm looking forward to breaking a PR next week. I'm really pushing to hit 405 within the next few weeks.

[nosix]

In on this gl dude.

[lunchboy]

Had a good day yesterday at the Gym. I try and keep working sets to a minimum to keep gym time down.

Flat Bench Reverse Pyramid:
Warm up at 135x5x2
255x5x1
265x5x1
265x4x1

Then did decline cable press

155 on each arm
155x3x1
130x6x1

Then did some dumbell curls

55x4x1
50x7x1

Then followed up with some Calfs

Calf Superset:
Standing Calf raises 250x30x2
Seated Calf Raises: 135x20x2

Overall felt pretty tired, my deficit must have been higher than expected because intensity was down but strength wasn't.


I've been eating like a bro recently because trying to keep food costs down so there hasn't been a lot of food Pron to speak of really. However tonight is the company Christmas party so there will be some drinks and some delicious food to be had.

[lunchboy]

Big big day for me today. I'm pushing for 405 dead by the end of the year. Today was deads day.
Deadlifts:
135x5x1
225x5x1
395x1x1 (PR)
355x2x1
315x5x1

Chinups:
Bodyweightx8x1
Bodyweight+10 5 reps

Seated wide grip rows
200x2x1
185x5x1
145x8x1

Tricep pushdowns

230x2x1
215x2x1
200x5x1


Next week I'm going to pull 405 on the dead. Its going to happen. My big goal for the year was a 400lb deadlift, 300lb squat, I already hit my 255 bench so that one has been passed already. All in all, the next couple weeks are what is gonna matter.

[lunchboy]

Friday was squat day and I was very happy with the results:
Weight: 238

Squats:

135x5x1
225x5x1
255x3x1
305x3x1 (PR)
255x5x1

Then followed up with

Lunges (135 on my back)

20x1
16x1

Standing leg curl (1 leg at a time)

150x3x1
130x7x1

Seated leg raises (1 leg at a time)
170x6x1
150x10x1

Seated calf raises

135x30x1 (technically my warmup)
180x20x1

Standing calf raises
270x25x1
270x20x1

All in all solid leg day. As you can see I'm definitely more about weight and less about volume right now with the minimal amount of sets that I do. Once i pull the 400 dead I'm going to definitely deload a couple weeks because I definitely need a little break to recuperate and with all the stress in my life due to moving soon I definitely want to keep my body less sore for a week or so.


I definitely was glad I took extra warmups on the squats. My hip has been bothering me and adding in more warmup sets made it infinitely easier on my hip. So I have officially lifted more than 300lb on my squat ATG. This is after having to drop 100lbs down to 225 to be able to do ATG squats. Before I was at parallel or slightly above with that 330lb's in my profile so that is not reflective of what in my eyes are legit lifts. Very happy with this year, lots of improvements. However I definitely need to keep dropping weight as I don't like being this fluffy, but the strength gains are definitely there.

[lunchboy]

Finally pulled my 405 on the dead-lift today, thats the only update I really have at the moment.

[lunchboy]

Weight was 240ish beginning of jan. Now I have dropped to 237 as of Wednesday of last week. Pushed 275 for 3 (I had more juice in the tank, just not pushing to anywhere near failure this week because pushing for 405 2 weeks straight my body was getting achy and tired so I knew I needed to back off on weight. I'm pushing for 234 by feb. 1 and 229 by March. Trying to get my weight down so I fit into my normal clothes again, my bulk ran a little bit to far.

[lunchboy]

Been away for a little bit. Been on a de-load this past week. I also started to incorporate foam rolling and let me tell you I have been more sore this whole week than I have been since I started working out 3 years ago. I was so tight in my lower body I was on the way to a serious injury. I'm going to do another deload week this week because I don't want to pull a muscle while my body is getting used to the foam rolling and my muscles are loosening up. Next week I'll start packing the weights back on. I want to deadlift 455 by June so We shall see if I hit that goal. In addition I want to squat 355 at least 3 times. Right now I'm at 275x4 atg.

In addition I will be doing a warrior dash with my brother that I'm definitely looking forward to, so I'm also upping my training for that in the coming weeks, which means I'll actually be doing cardio.

[lunchboy]

Ok,

I'm looking to switch up my training. I'm going to start PHAT training in the coming week. Wish me luck. After that a deload and probably take my first attempt at Sheiko 29, then 37, then 32 for a peaking cycle.

[lunchboy]

Alright, day one of PHAT training. Upper power day, here I come! I'll post some stats later today.

[lunchboy]

Alright, results of workout 1 from PHAT training.

Day 1- Upper Power day

Bent over Rows:
135x5 (haven't done these in awhile, getting the form down)
205x5
205x3
Weighted Chins (bodyweight)
x7
x5
Rack Chins
X8
x6
Flat Barbell Presses (pressing too much for dumbbells)
225x5
225x5
245x4
Weighted Dips (45 lbs added)
x7
x4
Seated Dumbell Shoulder Presses
75x7
70x7
65x7
French press/skull crushers
15 or 25lb bar+70
x8
x8
x6

Pretty rough day overall since this is a lot more volume than I'm used to. Good workout though. Leg Power day tomorrow.

[lunchboy]

Lower Body Power Day (tuesday)

Deadlifts
135x5
315x3
315x3
315x4
Hack Squats (machine)
240x8x2
240x6

Leg extensions
310x6
290x8

Leg curls
150x6
130x8

Standing Calf Raises (one legged)

30x10
70x8
50x10

Seated calf raises

180x10
205x7

Overall not too bad in terms of volume on leg day. I cut out stiff-legged deadlifts because I didn't think my body would like doing deads then stiff-legged deadlifts in the first week. I'll incorporate them next week.

Cals 2800 (don't know accurate macro split)

Weight, 236

[lunchboy]

Alright, Shoulders and back hypertrophy time! Ignore the points, that's from fitocracy.

Bent Over Barbell Row: (speed work)
135 lb x 5 reps (+37 pts)
135 lb x 5 reps (+37 pts)
135 lb x 5 reps (+37 pts)
135 lb x 5 reps (+37 pts)
135 lb x 5 reps (+37 pts)
135 lb x 5 reps (+37 pts)
Speed work
Chin-Up:
8 reps (+70 pts)
8 reps (+70 pts)
5 reps (+38 pts)
Seated Cable Row:
125 lb x 10 reps (+39 pts)
125 lb x 10 reps (+39 pts)
125 lb x 8 reps (+37 pts)
One-Arm Dumbbell Row:
50 lb x 8 reps (+40 pts)
40 lb x 14 reps (+40 pts)
Braced against incline bench
Close-Grip Front Lat Pulldown:
100 lb x 20 reps (+17 pts)
110 lb x 15 reps (+17 pts)
Seated Dumbbell Shoulder Press:
65 lb x 12 reps (+32 pts)
65 lb x 10 reps (+31 pts)
65 lb x 8 reps (+30 pts)
Upright Barbell Row:
50 lb x 14 reps (+23 pts)
50 lb x 12 reps (+22 pts)
Side Lateral Raise:
12.5 lb x 12 reps (+8 pts)
10 lb x 14 reps (+8 pts)
10 lb x 12 reps (+8 pts)
Plank:
30 sec (+10 pts)
30 sec (+10 pts)
first 15 secs of first set with 135 added, 15 seconds 1 legged
Side Plank:
30 sec (+21 pts)
30 sec (+21 pts)

[lunchboy]

PHAT lower Body hypertrophy,

Let me me preface this with the fact that my buddy told me the leg day was brutal. Even with cutting out romanians for the first week (back issues atm) that was one of the most brutal leg workouts I've had in awhile.

Barbell Deadlift:
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
225 lb x 5 reps (+106 pts)
Hack Squat:
135 lb x 12 reps (+29 pts)
135 lb x 12 reps (+29 pts)
155 lb x 12 reps (+34 pts)
Leg Extensions:
130 lb x 17 reps (+20 pts)
120 lb x 17 reps (+19 pts)
115 lb x 16 reps (+18 pts)
Leg Press:
385 lb x 15 reps (+54 pts)
385 lb x 15 reps (+54 pts)
1 legged
Seated Leg Curl:
60 lb x 20 reps (+13 pts)
60 lb x 20 reps (+13 pts)
Standing Leg Curl:
90 lb x 20 reps (+16 pts)
90 lb x 20 reps (+16 pts)
Calf Press On The Leg Press Machine:
600 lb x 15 reps (+141 pts)
600 lb x 15 reps (+141 pts)
600 lb x 15 reps (+141 pts)
Seated Calf Raise:
135 lb x 20 reps (+21 pts)
135 lb x 20 reps (+21 pts)
135 lb x 20 reps (+21 pts)

[lunchboy]

DSpiral fractured my left arm....crap...will post more details in a couple days.

[lunchboy]

Oy,

Let this log sit and die for awhile. Time to get back on the horse. I spiral fractured my left arm while arm wrestling a buddy. Had to get a metal plate put in. My wrist was fine till post-op where I had radial palsy since they stretched the nerve to get the plate in. It took several months of PT before I was able to lift my wrist again. I've been slowly working my weights back up over the past 9 months and I'm getting back to where I was in terms of weights on a lot of lifts. I also switched up my squat to low bar because of back pain high-bar squats were causing and now I'm up to 315 again.


Now that my story is out of the way I'll post my workouts this past week. I've been following a modified 5x5 plan since I'm on a cut.

Pardon the points, I track on fitocracy.

12/6/2012
Barbell Bulgarian Split Squat:
100 lb x 10 reps (+53 pts)
100 lb x 10 reps (+53 pts)
100 lb x 10 reps (+53 pts)
45 lb x 10 reps (+37 pts)
My hips are so shot from these....
Barbell Bench Press:
200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)
200 lb x 5 reps (+102 pts)
135 lb x 5 reps (+66 pts)
45 lb x 5 reps (+36 pts)
Finally back in the 200's on bench. Took 9 months of rebuilding to get here.
Seated Cable Row:
240 lb x 5 reps (+72 pts)
240 lb x 5 reps (+72 pts)
240 lb x 5 reps (+72 pts)
120 lb x 5 reps (+32 pts)
LIGHT WEIGHT!!!!
Seated Calf Raise:
225 lb x 10 reps (+35 pts)
225 lb x 10 reps (+35 pts)
135 lb x 10 reps (+19 pts)
Dumbbell Bicep Curl:
25 lb x 5 reps (+23 pts)
45 lb x 5 reps (+27 pts)
45 lb x 5 reps (+27 pts)
Will be curling 50 with my left soon, these took a long time to rebuild. Probably due to my healing nerve....
Plank:
40 sec (+14 pts)
With 45 lbs on my back, need to put more weight on to make this harder.
Side Plank:
30 sec (+21 pts)
30 sec (+21 pts)
Stretching:
0:08:00 (+2 pts)
Foam Rolling:
10 min (+18 pts)





12/4/2012
Barbell Squat:

45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
315 lb x 5 reps (+222 pts)
315 lb x 3 reps (+178 pts)
315 lb x 2 reps (+150 pts)
315 lb x 3 reps (+178 pts)
315 lb x 2 reps (+150 pts)
Did a rest pause after 3 reps then knocked out 2 more reps. Trying to hit a volume of 15 reps on squats. Can't wait to be bulking so increasing weight gets easier....

Standing Dumbbell Shoulder Press:

35 lb x 5 reps (+58 pts)
60 lb x 5 reps (+82 pts)
70 lb x 5 reps (+94 pts)

Pull-Up:

5 reps (+68 pts)
4 reps (+58 pts)
3 reps (+46 pts)
With 25lbs added

Standing Barbell Calf Raise:

225 lb x 10 reps (+35 pts)
225 lb x 10 reps (+35 pts)

Standing Leg Curl:

100 lb x 8 reps (+14 pts)
120 lb x 8 reps (+16 pts)

Stretching:

0:07:30 (+2 pts)

Foam Rolling:

10 min (+18 pts)

[lunchboy]

Oy, working 2 jobs is killing me atm. IN any event was able to squeeze in a short workout and get some dead-lift work in.


Standing Dumbbell Shoulder Press:
30 lb x 5 reps (+54 pts)
45 lb x 5 reps (+67 pts)
60 lb x 5 reps (+82 pts)
70 lb x 5 reps (+94 pts)
70 lb x 5 reps (+94 pts)
70 lb x 5 reps (+94 pts)
Barbell Deadlift:
45 lb x 5 reps (+36 pts)
135 lb x 5 reps (+66 pts)
225 lb x 5 reps (+121 pts)
295 lb x 5 reps (+194 pts)
355 lb x 2 reps (+196 pts)
355 lb x 2 reps (+196 pts)
295 lb x 5 reps (+194 pts)
Chin-Up:
5 reps (+42 pts)
4 reps (+31 pts)
4 reps (+31 pts)
With 25 lbs added to bodyweight
Leg Extensions:
140 lb x 8 reps (+19 pts)
180 lb x 8 reps (+25 pts)
Foam Rolling:
10 min (+18 pts)
Stretching:
0:07:30 (+2 pts)

On a side note the turkey hill pumpkin pie will be missed in my freezer. Will be having my last serving of it tonight. Have to wait till next year. It's also hard as hell to find where I live since most places near me don't carry turkey hill at all...

[lunchboy]

So inconsistent...in any event I'm going to enter the nmisc spring transformation contest. Not looking to make ridiculous strides, just going to try and cut some weight for my wedding in June/beach season.

[Tw1tcHy]

Keep it up man, read the whole thing. Looks like you keep getting some serious bull**** thrown your way but you keep on keepin on. I like that! Looking forward to your progress Repped.