IrishPilot's Road To <8%

[Shazriki]

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.

That's alright then! If you're wondering about how to structure a break or refeed and you haven't read Lyle's stuff on the subject, PM and I can help you out.

[IrishPilot]

That's alright then! If you're wondering about how to structure a break or refeed and you haven't read Lyle's stuff on the subject, PM and I can help you out.

I'm pretty familiar with refeeds, and have read Lyles article on a diet break...but if you have a link to it handy, I'd certainly read it again!

[IrishPilot]

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

Was supposed to be heavy deadlift day, but had to go in to work early this morning for a short hop flight. Got in the gym just long enough to bang out some quick cardio. Ended up at 2500 cals yesterday (vs 1800 cutting cals). Bothers me mentally since Im cutting, but it was the right thing to do. Two days now at maintenance+ and even two days has made a huge difference in my physical and mental wellbeing. The cardio was far more vigorous this morning.

Dealing with MAJOR life stress while trying to cut to single digits is a beotch. Likely another few days around maintenance without changing training/cardio and then back to deficit. I WILL have ab definition for summer.


In the meantime, how about PB filled PB cookies?

http://emileeboulangerie.blogspot.co...ut-butter.html

[snrygo]

'i WILL have abs for summer"

thats the kind of mindset [and food] i like to see!

[hcoyle545]

1800 phuk man good on you sticking to that, glad to hear you're feeling better after upping the cals temporarily, no harm in having a tiny break from it all. Btw where does the irish in your name come from? Ancestry?

[IrishPilot]

1800 phuk man good on you sticking to that, glad to hear you're feeling better after upping the cals temporarily, no harm in having a tiny break from it all. Btw where does the irish in your name come from? Ancestry?

Yup.

[IrishPilot]

Brofeast. Chicken breast, portabella shrooms sauteed with olive oil, seasonings, red wine, chopped spinach, and fresh parm, and southwest chipotle broccoli with some miracle noodle action.

[Shazriki]

That looks phucking delicious. Brb putting something like that on the menu tonight.

[determined4000]

I love me some pickles

Could you post a pic of the type of planes you fly? Just interested.

[IrishPilot]

That looks phucking delicious. Brb putting something like that on the menu tonight.

So simple, so filling, so delicious.

I love me some pickles

Could you post a pic of the type of planes you fly? Just interested.

Dont have a pic handy, but I fly jets for a corporate department. Refrigerated pickles ftw.

2mi warmup run

Deadlifts
135x5
170x5
205x3
255x5
290x3
325x5 (booyah.)

60 second rest periods

170x10
170x10
170x10
170x10
170x10

60 Second rest periods. fuuu....

625 Calorie Curve walk

So apparently an extra day of rest (cardio) and two days of surplus cals made quite a difference. After mediocre squat and bench performance, deads were gangbusters. I could have gone 6 maybe 7 reps on the 1RM+ sets, but back rounding was definitely present on the 5th and why pull with crap form and risk injury.

[hcoyle545]

GJDM!! Was reading wondering whether it was a x5 or x3 day but x1?? phuckin made it your bitch! I'll definitely keep the few days at maintenance idea in mind for when i'm halfway or so into my cut.

[IrishPilot]

GJDM!! Was reading wondering whether it was a x5 or x3 day but x1?? phuckin made it your bitch! I'll definitely keep the few days at maintenance idea in mind for when i'm halfway or so into my cut.

Yeah I try to be consistent in putting the title in the post (Wave 4 Week 3) so you can tell which week it is vs having to describe it in every post. Was a great day for sure. The only issue I ran into was not having enough time to get accessory work in, which has been a common thing lately. What Ive been doing and plan to continue is to throw it in on the weekend or later in the afternoon.

[hcoyle545]

Yeah I try to be consistent in putting the title in the post (Wave 4 Week 3) so you can tell which week it is vs having to describe it in every post. Was a great day for sure. The only issue I ran into was not having enough time to get accessory work in, which has been a common thing lately. What Ive been doing and plan to continue is to throw it in on the weekend or later in the afternoon.

I could be blind but I don't see the title in the last post... Good work fitting it in despite being short on time. I'm kind of relying on accessory to quel my raging ego as a way of dealing with the urge to up the weight with each workout. I know i'm not the typical candidate for 5/3/1 giving that my lifts are that of a beginners but I didn't enjoy SS and I know for a fact that in 6 months all my lifts will be higher than they ever have been.

[IrishPilot]

I could be blind but I don't see the title in the last post... Good work fitting it in despite being short on time. I'm kind of relying on accessory to quel my raging ego as a way of dealing with the urge to up the weight with each workout. I know i'm not the typical candidate for 5/3/1 giving that my lifts are that of a beginners but I didn't enjoy SS and I know for a fact that in 6 months all my lifts will be higher than they ever have been.

Yup...totally forgot it lol! Nice catch! I think 5/3/1 is a fantastic beginners routine. It focuses on heavy compound lifts, which really should be the first priority and foundation of any lifter/bodybuilder. Lots can be done with solid functional strength on compound lifts. I would also suggest AllPro's beginner routine found here...

http://forum.bodybuilding.com/showth...4195843&page=1

Really enjoyed it when I ran it.

[Shazriki]

Dont have a pic handy, but I fly jets for a corporate department. Refrigerated pickles ftw.

Funny coincidence, I'm in my penultimate year of my aerospace engineering degree and our project this semester is to design a dual role regional and corporate jet. So far our design is a frankenstein design somewhere between a B-737/A319 and CRJ-900.... ish.

[IrishPilot]

Funny coincidence, I'm in my penultimate year of my aerospace engineering degree and our project this semester is to design a dual role regional and corporate jet. So far our design is a frankenstein design somewhere between a B-737/A319 and CRJ-900.... ish.

Nice! I got a degree in Aeronautical Science. Somewhat useless actually...thinking about adding a management degree.

[IrishPilot]

Blackened Tilapia, Portobella's in red wine reduction, slightly burned (so good) southwest chipotle broccoli with Franks Red Hot.

[Shazriki]

Nice! I got a degree in Aeronautical Science. Somewhat useless actually...thinking about adding a management degree.

Interesting, is aeronautical science more of a degree geared towards aspiring pilots?

[IrishPilot]

Interesting, is aeronautical science more of a degree geared towards aspiring pilots?

Yup.

[IrishPilot]

2mi warmup run

Military Press
60x5
75x5
90x3
110x5
125x3
140x5

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

[snrygo]

Absolutely MURDERING those sohps!

140x5 is no joke! As soon as one gets 1pps, you have my respect as long a you're not 300lbs

GJ

[IrishPilot]

2mi run
400 cal CURVE brisk walk-jog intervals
Bi's/Tri's accessory work

Backed off the cardio this morning. Kind of just ran with the "whatever I feel like" motto today since its supposed to be a rest/off day anyway.

[snrygo]

gttin yo bro on?

[IrishPilot]

gttin yo bro on?

Sort of. Trying to keep the fiber high to keep full, and I honestly do love chicken, broccoli, etc. Ill stay on this kick for a couple days, wander off, wander back...etc. My grocery store has had great sales on organic chicken this spring so far so that makes it easy.

[hcoyle545]

Sort of. Trying to keep the fiber high to keep full, and I honestly do love chicken, broccoli, etc. Ill stay on this kick for a couple days, wander off, wander back...etc. My grocery store has had great sales on organic chicken this spring so far so that makes it easy.

How much would you pay for your chicken? Best deal I can gethere is £23 for 5kg, which is around 36 dolla

[IrishPilot]

How much would you pay for your chicken? Best deal I can gethere is £23 for 5kg, which is around 36 dolla

$3 per pound.

[hcoyle545]

$3 per pound.

That's just slightly cheaper than me then. Not bad.

[IrishPilot]

Cajun Chicken Breasts; Sharp Cheddar Kale Chips (omg); Kashi with SunButter, WF Maple Syrup, iForce Cupcake Batter Protean.

[hcoyle545]

ohmohmnomnomnomnom..

How many meals you on a day broheim?

[IrishPilot]

ohmohmnomnomnomnom..

How many meals you on a day broheim?

1-2. I enjoy IF and sometimes a pseudo Warrior Diet style if my day lines up a certain way.