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  1. #391
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by hcoyle545 View Post
    I will be able to but 600cals will be a considerable chunk of my cals when i'm down around 2.2k, whereas now it's like I eat it then have loads of cals left. The way I was doing it when cutting before was i'd hold out til about 8 or 9 for dinner, and only have chicken/tuna with some veg to keep it lowcal then have a pb and j and milk in bed watching [strike]powerpuff girls[/strike]BORN SURVIVOR
    I give up trying to make that line through txt work lol, comic effect lost. Any idea how to do it?
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  2. #392
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    5/3/1 Wave 4 Week 4 Military Press DELOAD

    2mi warmup run

    Military Press Deload
    60x5
    60x5
    75x5
    75x5
    90x5
    90x5

    75x10
    75x10
    75x10
    75x10
    75x10

    Each set at 60 second rest periods.

    Chins
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10

    Each set at 90+ second rest periods.

    600cal CURVE brisk walk
    Farmers Walks (45s in each hand)
    2 Flights of stairs + .1 mile.

    Totally was not feeling it this morning...but still checked all the boxes.

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  3. #393
    wants to be called Dan. hcoyle545's Avatar
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    Good job man, deload day is the best day you could get considering you weren't feeling it.
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  4. #394
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    2mi run
    600 cal CURVE brisk walk-jog intervals
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  5. #395
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  6. #396
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by IrishPilot View Post
    2mi run
    600 cal CURVE brisk walk-jog intervals
    So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?
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  7. #397
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    Originally Posted by hcoyle545 View Post
    So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?
    Basically, yeah.
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  8. #398
    True New Yorker anuragp122195's Avatar
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    Originally Posted by hcoyle545 View Post
    So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?
    #feelsbadman
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  9. #399
    Registered User rraawwss's Avatar
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    I'm cutting with cardio/training 5 days a week which means a reasonable deficit 5 days a week, should I step it up in your eyes ?
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  10. #400
    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by rraawwss View Post
    I'm cutting with cardio/training 5 days a week which means a reasonable deficit 5 days a week, should I step it up in your eyes ?
    The scale will tell you more than I can. The details lay more in your intake than your expenditure. How many cals are you taking in? Whats your age, height, weight, etc.? If you are losing .5 to 2lbs a week, keep things the same...if not, activity has to go up or intake has to go down. If you truly are 14 Im guessing you would likely be better of putting mass ON at this point rather than taking fat off. Devil is in the details tho.
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  11. #401
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by IrishPilot View Post
    The scale will tell you more than I can. The details lay more in your intake than your expenditure. How many cals are you taking in? Whats your age, height, weight, etc.? If you are losing .5 to 2lbs a week, keep things the same...if not, activity has to go up or intake has to go down. If you truly are 14 Im guessing you would likely be better of putting mass ON at this point rather than taking fat off. Devil is in the details tho.
    I agree. 1200 is maddd man, but hey if you're keeping sane and making progress/keeping your strength then fcuk it! I should have no trouble on 2200 then.
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  12. #402
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    5/3/1 Wave 5 Week 1 Squat

    1mi warmup run

    ATG Squat
    110x5
    135x5
    160x3
    175x5
    200x5
    230x3 (supposed to be 5+)

    60 Second rest periods

    135x10
    135x10
    135x10
    135x10
    135x10

    90+ second rest periods

    600cal modest CURVE walk

    Few changes taking place today. I backed off the warmup run from 2 miles to 1. All this running is catching up with me. My legs are starting to be sore almost night and day lol. My quads burned pretty good just walking up the gym stairs today before even getting started. After my warmup sets on squat, my legs were actually quivering (yes quivering...not throbbing, but visibly shaky) for some reason. That final squat set was supposed to be 5+, but even the 3 I put out were #$@%. To parallel for sure, but no deeper really. Didnt even have gas for leg curls, and my post cardio walk was just that...walking. Not brisk as usual...just a modest walk.

    I was woken last night by a phone call to take my brother to the ER so I also got dinged on poor sleep which Im sure didnt help things.
    Anyway...taking a mile off each day and going to bump cals up to 2ooo daily for the week. I have lots going on that I need to be sharp for, and I feel like the cut is catching up with me strength wise. I would have been wise to take that full diet break last week, so Im thinking Ill bump cals and reduce running this week to let my body catch up some.


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  13. #403
    wants to be called Dan. hcoyle545's Avatar
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    Unlucky man, strangely I didn't sleep well last night either leaving me super tired and I ended up shaving sets/exercises out of my workout today just because I felt so flat and weak.

    Agree that you need to up your cals consistently for a week atleast cause as far as I can see you're on dat ethiopia time!
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  14. #404
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    good thinking w/ the cals
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  15. #405
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    5/3/1 Wave 5 Week 1 Bench

    1mi Run

    Flat Bench Press
    105x5
    130x5
    160x3
    170x5
    200x5
    225x3 (ugh)

    60 Second Rest Periods.

    135x10
    135x10
    135x10
    135x10
    135x10

    60 Second Rest Periods.

    Dips (Chest Focus)
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10


    300 cals CURVE walk

    Burnout central.

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  16. #406
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    Originally Posted by IrishPilot View Post
    1mi Run

    Flat Bench Press
    105x5
    130x5
    160x3
    170x5
    200x5
    225x3 (ugh)

    60 Second Rest Periods.

    135x10
    135x10
    135x10
    135x10
    135x10

    60 Second Rest Periods.

    Dips (Chest Focus)
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10
    BW(+35)x10


    300 cals CURVE walk

    Burnout central.

    Don't you just hate cardio ? I'm actually starting to dread and hate it so much now but one of the reasons I do it is to keep my metabolism high by staying active to be honest
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  17. #407
    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by rraawwss View Post
    Don't you just hate cardio ? I'm actually starting to dread and hate it so much now but one of the reasons I do it is to keep my metabolism high by staying active to be honest
    Generally I really dont mind it to be honest. Ive grown fond of running, and enjoy listening to tunes during my incline/brisk walks. They kind is finding stuff you enjoy and thereby taking the focus off of "Im burning calories." YMMV.
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  18. #408
    rainy day in pizzaville snrygo's Avatar
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    Don't sweat the bench miss. You now have more energy to put into you skwatz
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  19. #409
    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by snrygo View Post
    Don't sweat the bench miss. You now have more energy to put into you skwatz
    Yeah Im not too concerned. Im quite behind this week, and my conditioning work + lack of cals is catching up with me. Dialing back the cardio a bit and have upped the cals for the week. No worries.
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  20. #410
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by IrishPilot View Post
    Yeah Im not too concerned. Im quite behind this week, and my conditioning work + lack of cals is catching up with me. Dialing back the cardio a bit and have upped the cals for the week. No worries.
    Good stuff man, another idea might be to up the rest between your working sets on the big lift, 1minute is pretty low.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  21. #411
    Once more into the fray.. IrishPilot's Avatar
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    2mi warmup run
    600cal CURVE brisk walk

    Felt much more in the groove today.
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  22. #412
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    5/3/1 Wave 5 Week 1 Deadlift

    1mi warmup run

    Deadlifts
    140x5
    170x5
    205x3
    225x5
    260x5
    295x8

    90 second rest periods

    170x10
    170x10
    170x10
    170x10
    170x10

    90 Second rest periods.

    600 Calorie Curve walk

    Tried to get in some Chins, but apparently adding the ab wheel back in the other day has beaten my core up some. I had sharp pain in my upper abdomen that I couldnt tell if it was soreness or legit pain. Hurt like hell though, so I will hold off on those till tomorrow.

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  23. #413
    rainy day in pizzaville snrygo's Avatar
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    There we go! Killed those deads today basically voiding the bench
    "It's better to die on your feet than to live on your knees"
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  24. #414
    wants to be called Dan. hcoyle545's Avatar
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    Strong deadlifts. How's the nrg levels now?
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  25. #415
    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by snrygo View Post
    There we go! Killed those deads today basically voiding the bench
    Originally Posted by hcoyle545 View Post
    Strong deadlifts. How's the nrg levels now?
    Yup. Energy levels are better. It was as I had hoped...just a little behind on sleep and nutrition...not total cut crash. I still will be keeping calories +200 higher each day though. Still puts me at deficit, but should help some recovery and Ive also got a busy/stressful week and need to be on my game.
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  26. #416
    Approaching Infinity Shazriki's Avatar
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    Deadlift volume is healthy.

    Good to here that the energy is up, it always amazes me how a couple hundred cals applied correctly can have a profound effect on energy.
    [If It Fits Your Macros Crew] - Reversing on foie gras and oreos

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  27. #417
    Once more into the fray.. IrishPilot's Avatar
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    5/3/1 Wave 5 Week 1 Military PRess

    1mi warmup run

    Military Press
    60x5
    75x5
    95x3
    100x5
    115x5
    130x6

    75x10
    75x10
    75x10
    75x10
    75x10

    Each set at 90+ second rest periods.

    Chins
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10
    BW(+5)x10

    Each set at 90+ second rest periods.

    300cal CURVE brisk walk
    Farmers Walks (45s in each hand)
    2 Flights of stairs + .1 mile.

    Crazy easy crock pot (slow cooker) rotisserie chicken courtesy of busy-mommy blog.
    http://busy-mommy.com/2010/02/how-to...e-chicken.html

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  28. #418
    wants to be called Dan. hcoyle545's Avatar
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    Great to see strength gains so far into your cut man, still above the demands of the program and considering it's the OHP thats some good sh!t.
    5/3/1 Log-

    http://forum.bodybuilding.com/showthread.php?t=149130603&p=968563783#post968563783

    Rep Maxes

    Bench: 231lbs x 1
    Squat: 286lbs x 7
    Dead: 303lbs x 8
    OHP: 110lbs x 5 (feelsbatman)
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  29. #419
    Once more into the fray.. IrishPilot's Avatar
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    1mi warmup run
    600cal CURVE brisk walk
    Ab Work
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  30. #420
    Once more into the fray.. IrishPilot's Avatar
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    1mi warmup run
    300cal CURVE brisk walk

    Kept her light this morning. Going to try to find some time today to lay out a replacement for the Big but Boring portion of my 5/3/1. I'm thinking of dropping in a few accessory movements I like in the 4x8-12 set/rep scheme. I'm getting bored with the 5x10 bbb.
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