IrishPilot's Road To <8%

[IrishPilot]

3mi run
30 minute 600 cal CURVE brisk walk-jog intervals

Slowly increasing the number of cals I burn in a half hour on the CURVE. Wasnt my intention, but its turning out to be a fun challenge.

[rraawwss]

love this thread, especially the food

[rraawwss]

100 cal CURVE brisk walk
2mi run
100 cal CURVE brisk walk
Ab Work

Cardio. Bleh. Didnt really do too much, just wanted to get something done to get my sweat on. On deck for dessert tonight...

Trying out another macro/cal friendly cheesecake. Ill be curious to see how this one is as Ive tried just about every one out there.

http://forum.bodybuilding.com/showth...hp?t=141848361

Out of the oven last night...

Macro's: 860 calories; 121g Protein, 64g Carbs, 12g Fat (counting slenda cals)

I Made a much smaller which ended up at around 1,150 calories but I'm still so happy that It's much less than most cheesecakes, I used most of the foundation from that recipe , I think I'll consume it in 1 day

[hcoyle545]

Pilot, I think I saw somewhere that you've made cheesecake both with GY/FF Cream cheese and Cottage cheese/Creamcheese. Which did you prefer?

[IrishPilot]

Pilot, I think I saw somewhere that you've made cheesecake both with GY/FF Cream cheese and Cottage cheese/Creamcheese. Which did you prefer?

Meh...either way is great. The problem with cottage cheese is that its best if you strain it some and also puree it...both are a pain. Try them both, however I would suggest against a 50/50 split if you opt for cream cheese and greek yogurt. I found 16oz of cottage cheese and 8oz of greek yogurt to be a good mix. If you can fit it in your macros, go for the 2% greek yogurt. The texture is better, and it has less tangy-ness. Fat free cream cheese is all Ive used.

[IrishPilot]

2mi warmup run

Deadlifts
135x5
170x5
205x3
235x3
270x3
305x6

60 second rest periods

170x10
170x10
170x10
170x10
170x10

60 Second rest periods.

625 Calorie Curve walk

[hcoyle545]

Cheers, actually the reason I asked was because of the tanginess. Donotwant!

Strong deadlifts man, I actually came back here to thank you again for the link to strength standards since I've just realised you can log in and track progress on it and all, great tool!

I'm excited as hell to start 5/3/1 on Monday after doing a 5/3/1 'esque' workout today (OHP/Dips/Rows/Pushdowns). I felt so pumped leaving the gym! Keep the PRs coming man, no sign of you stalling

[Siafu4Life]

305x6 on those DL's!?! You'll have 3pps in NO time!!

[IrishPilot]

Cheers, actually the reason I asked was because of the tanginess. Donotwant!

Strong deadlifts man, I actually came back here to thank you again for the link to strength standards since I've just realised you can log in and track progress on it and all, great tool!

I'm excited as hell to start 5/3/1 on Monday after doing a 5/3/1 'esque' workout today (OHP/Dips/Rows/Pushdowns). I felt so pumped leaving the gym! Keep the PRs coming man, no sign of you stalling

Thanks bud!

305x6 on those DL's!?! You'll have 3pps in NO time!!

Couple weeks ago son. Ive still got gas leftover on deads...they are growing at their best at the moment. Some weeks better than others. Feels awesome on deficit and why Im loving 5/3/1.

(Feb 9, 2012)

Deadlifts
...
315x5
...

[determined4000]

excuse me for my ignorance but what is a CURVE?

[IrishPilot]

excuse me for my ignorance but what is a CURVE?

"The CURVE treadmill burns up to 30% more calories than conventional motorized treadmills because the user is actually powering the running surface, thus engaging more muscle groups and achieving a superior workout. Research studies have proven that users are able to reach similar cardiovascular exercise levels and caloric burn walking on the CURVE treadmill in comparison to running on conventional motorized units."

http://www.woodway.com/performancetreadmills/curve.html

[IrishPilot]

2mi warmup run

Military Press
60x5
75x5
90x3
105x3
120x3
135x5

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.

300cal CURVE warmup brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile. 3 times.


"Long Boy Burgers"
http://sunshineandbones.blogspot.com...y-burgers.html

[IrishPilot]

2mi run
30 minute 600 cal CURVE brisk walk-jog intervals

My old man wants to go out tonight for dinner. Love it when we do, because it means I get to indulge and he buys. Tonight my fav...

[hcoyle545]

Haha nice one, what'd you have?

Btw lovin the chins. As I said i'm startin 5/3/1 this week and was gonna do T-bars after bench, but fukk it need to get strong with chins since I can only do 2 or 3 max atm. Planning on doing 30 tomorrow if it takes me an hour.

[IrishPilot]

2mi run
600 cal CURVE brisk walk-jog intervals

Haha nice one, what'd you have?

Btw lovin the chins. As I said i'm startin 5/3/1 this week and was gonna do T-bars after bench, but fukk it need to get strong with chins since I can only do 2 or 3 max atm. Planning on doing 30 tomorrow if it takes me an hour.

Ended up taking a pass on dinner. Just didnt work out, so had a normal meal at home with a good nights sleep...finally.

[hcoyle545]

2mi run
600 cal CURVE brisk walk-jog intervals



Ended up taking a pass on dinner. Just didnt work out, so had a normal meal at home with a good nights sleep...finally.

Good stuff man. You'll feel alot better for it.

[IrishPilot]

2mi warmup run

ATG Squat
105x5
130x5
160x3
200x5
222x3
250x1 (%$#)

60 Second rest periods

135x10
135x10
135x10
135x10


90+ second rest periods...dying lol!

Prone Leg Curl
150x10
150x10
150x10
150x10


20 minute brisk walk CURVE. ~450cal burn.

Just didnt quite have the mojo I wanted this morning. Also ran out of time, so didnt get my cardio fill...which is fine considering I basically flopped on squats. I think I may have hit the wall on this movement...so time to find out if I can push through on deficit. I took a set off both the 50% squats and the Leg Curl as I could tell I was running out of time.

Im spending some time reading up on the Triumverate version of 5/3/1. Considering a change on the next wave.
Also considering upping the cals a little for today (+ ~300). "Cheat meal" of sorts. Just feeling gassed.

[hcoyle545]

Sounds good man, looked at the triumvirate myself it looks good. I'm doing a mix between that and the BB assistance just doing dips/chins after bench/OHP.

Enjoy your cheat!

[IrishPilot]

Sounds good man, looked at the triumvirate myself it looks good. I'm doing a mix between that and the BB assistance just doing dips/chins after bench/OHP.

Enjoy your cheat!

Thanks! It will likely only be a "cheat" in the sense that it will add a few cals to my day. I really dont have a specific craving that I feel I need to satisfy...I just have felt STARVING every day and feel completely depleted. Im thinking upping the cals a little for one day might help replenish me physically and mentally. I guess more towards the notion of refeed than cheat, but not necessarily the true fashion of refeed with minimal protein and fats and vastly increased carbs. Though I may want to consider that option I suppose...

[hcoyle545]

Thanks! It will likely only be a "cheat" in the sense that it will add a few cals to my day. I really dont have a specific craving that I feel I need to satisfy...I just have felt STARVING every day and feel completely depleted. Im thinking upping the cals a little for one day might help replenish me physically and mentally. I guess more towards the notion of refeed than cheat, but not necessarily the true fashion of refeed with minimal protein and fats and vastly increased carbs. Though I may want to consider that option I suppose...

What'd you end up doing? As the weights get heavier and I transition into a cutting phase in a months time I suppose I can expect this lethargic feeling?

[IrishPilot]

2mi Run

Flat Bench Press
105x5
130x5
155x3
190x3
225x3
235x1

60 Second Rest Periods.

135x10
135x10
135x10
135x10
135x10

60 Second Rest Periods.

Dips (Chest Focus)
BW(+35)x8
BW(+35)x8
BW(+35)x8
BW(+35)x8
BW(+35)x8


TBar Rows
3plx10
3plx10
3plx10
3plx10
3plx10

30min CURVE brisk walk. ~600 cals.

So not sure if I'm finally reaching my maxes, but I struggled again for energy today. Could also be a massive lack of quality sleep as well. Makes me wonder if I shouldn't consider a "diet break" a la Lyle McDonald. Basically a week or two at maintenance to reup the metabolism etc. Never actually done one.

Lunch today. Got caught in a pinch and had to eat on the road. Smoked half chicken and sautéed carrots. Not going to lie, it bothers me to have no idea the cal quantity. tasty as hell though!

[IrishPilot]

What'd you end up doing? As the weights get heavier and I transition into a cutting phase in a months time I suppose I can expect this lethargic feeling?

Added 20g of fats. No logic, just fit into the meal I was eating. Lethargy deep in a cut? Yup...for me anyway. Signifies the importance (for me) of a cheat meal once a week if it's not prep etc. Otherwise I burn out and likely binge. Ymmv.

[snrygo]

Have you considereds supping magnesium and D3? I found both of them to do wonders for my sleep.


You could also just need a diet break

[hcoyle545]

Chicken looks goooood, I hate it too when I don't know the cal content of something but there's no harm in rounding down(on a bulk) or rounding up(on a cut) in the grand scheme. If you are feeling so worn out all the time, then the same logic applies to the concept of a week at maintenance, when you look back even in a few months time it's not going to make a lick of difference.

What're your cals at now? Sorry if this has been addressed recently.

[Shazriki]

Symptoms sound extremely reminiscent of overtraining combined with insufficient diet (an unfortunate consequence of dieting for a long time). Maybe time for a diet break, yes - or at least more frequent structured refeeds as opposed to cheats.

[IrishPilot]

Have you considereds supping magnesium and D3? I found both of them to do wonders for my sleep.


You could also just need a diet break

Have not. Ive used melatonin though with some success. A lot of the sleep issues are a direct result of HUGE amounts of stress from work, as well as often working unscheduled night shifts through the night.

Symptoms sound extremely reminiscent of overtraining combined with insufficient diet (an unfortunate consequence of dieting for a long time). Maybe time for a diet break, yes - or at least more frequent structured refeeds as opposed to cheats.

You could very well be right. I figured the cheat meal (which I really didnt end up having) to be a mental break. I may need more of a physical break. Next week is deload week, so maybe Ill up the cals and play a little catch-up.

[IrishPilot]

3mi run
30 minute 600 cal CURVE brisk walk-jog intervals

Ended up having my "cheat" meal yesterday. Actually hit a decent cal count. Best estimations would be around 3ooo for the day...but dinner was like lunch, something I could only guess at. Im guessing my maintenance yesterday was likely around 2500 based on previous bodymedia fit readings before my wife stole it away. Felt good to hang out with her a bit after work and not stress macros and cals. Devoured two freshly baked cupcakes...which goes against my current desire to stay natural/organic (minimize refined flours or whatever). Im so tired, anxious, and stressed with everything going on in life right now that its rediculous, so it felt good to not have nutrition numbers looming over me for a meal.

Onward.

[REALDEAL012]

Onward.

That's all there is to it.. Move on.

You got your well deserved diet break, and now it's time to get the wheels back on track and shred the F up!

[Shazriki]

You could very well be right. I figured the cheat meal (which I really didnt end up having) to be a mental break. I may need more of a physical break. Next week is deload week, so maybe Ill up the cals and play a little catch-up.

I think a period of sustained maintenance is preferable to a single one off meal. Unless you deliberately make sure you exceed your maintenance cals in this "cheat" meal you won't actually be doing anything helpful for your metabolism.

It's good that you had an off day, but look at doing a proper diet break IMO. You can still incorporate estimating/eating out on a successful diet break.

[IrishPilot]

That's all there is to it.. Move on.

You got your well deserved diet break, and now it's time to get the wheels back on track and shred the F up!

Agreed...mostly. The "cheat" wasnt planned, and isnt necessarily intended as a fix. Damn it felt good tho!

I think a period of sustained maintenance is preferable to a single one off meal. Unless you deliberately make sure you exceed your maintenance cals in this "cheat" meal you won't actually be doing anything helpful for your metabolism.

It's good that you had an off day, but look at doing a proper diet break IMO. You can still incorporate estimating/eating out on a successful diet break.

I totally agree. The meal didnt occur with the intention of fixing problems. Im on a 5/3/1 deload week next week, and trying to figure out how to structure a break...whether its a full week at maintenance calories, or just upping them from the current deficit to get closer to maintenance...etc.