IrishPilot's Road To <8%

[IrishPilot]

1mi warmup run
.5mi brisk CURVE walk


Bench Press
Barx12
Barx12
135x10
155x8

190x6
190x6
190x6
190x6

Cable Crossovers
42.5x10
42.5x10
42.5x10

Standing Military Press
Barx12
Barx12
95x8
95x8
95x8

Dips (Tricep Focus)
+30x8
+30x8
+30x8

1mi cooldown run

Want a new tricep movement.

[IrishPilot]

Grilled Bella's with Greek seasoning and ff cream cheese, 6oz canadian bacon, and broccoli. Random, but awesome.
10f/33c/55p

[IrishPilot]

20 minutes HIIT incline intervals
Ab work
.5mi cooldown run

[IrishPilot]

1mi warmup run

Deadlifts
135x5
185x5
225x5

280x6
280x6
280x6
280x6

90 second rest periods

Weighted Chins
BW+10x9
BW+10x9
BW+10x9

90 Second rest periods.

Leg Press
460x9
460x9
460x9

.5mi cooldown CURVE walk

Seriously thinking about going back to 5/3/1 starting next week.

[IrishPilot]

1mi Warmup Run

Incline Press
Barx12
Barx12
95x8
115x8

140x9
140x9
140x9
140x9

Weighted Dips (Chest Focus)
BW+40x9
BW+40x9
BW+40x9

90 second rest periods

Arnold Press
45x9
45x9
45x9

Farmer Walk
45# a side, flights of stairs x2

1mi Cooldown Run

[IrishPilot]

Because I dig it...

[Siafu4Life]

Solid dips!! And I dig the quote!

[hcoyle545]

Liked the quote too, but not as much as the batman 1.

Moving back on 5/3/1 sounds like a solid shout buddy, you probably just wanted a break from the same ****. Maybe try it with a different set of accessory work this time around.

[snrygo]

^^seconded. Sometimes, all we need is a little variety for a mental break

[IrishPilot]

3mi walk for Cystic Fibrosis

Light day....going to push up squats to tomorrow.

Solid dips!! And I dig the quote!

Thanks boss!

Liked the quote too, but not as much as the batman 1.

Moving back on 5/3/1 sounds like a solid shout buddy, you probably just wanted a break from the same ****. Maybe try it with a different set of accessory work this time around.

^^seconded. Sometimes, all we need is a little variety for a mental break

Agreed on both counts!

[IrishPilot]

Took 5lbs off my maxes from when I last left 5/3/1, and used the 90% suggested start percentage. Off we go...

1mi warmup run

Squat
Barx12
95x5
115x5
140x3

150x5
175x5
200x6

115x10
115x10
115x10
115x10
115x10

SLDL
185x10
185x10
185x10
185x10
185x10

1mi cooldown run

Forgot how much of a burner those x10 Big but Boring sets were...and went a little heavy on the sldl's for 5x10 sets...was damn close to failure. All in all enjoyable though.

Still trying to determine my current goals. I feel like Im lost in that middle place still where Im carrying too much fat to feel comfortable bulking, but need mass so much to help with definition that its not worth cutting. Im guessing myself around 12-14%bf. Part of me says to just keep cutting, while the rest of me thinks to start a SLOW bulk while trying to just focus on increasing lifts. Basically a recomp where I am for a tiny surlplus. WTF. Who knows. Im having one of those days where I feel so far from my goal that its discouraging.

Made this the other night with the addition of xf 2.0 Cinnamon Roll protein. Cinnamon Roll Baked Oatmeal. It was unreal...tasted like pillsbury cinnamon rolls and made the house reek of it...awesome. Was to excited to think to take a pic lol.

http://chocolatecoveredkatie.com/201...baked-oatmeal/

[hcoyle545]

Know that feel so well buddy. People will always say 'bulk before cutting or you'll have no muscle', but it comes down to how you feel. Clearly you aren't comfortable carrying extra fat on your body (same as me) if you feel fat at sub 14% so if you go on bulk mode you'll probably feel fat for the duration. Personally i'm continuing my cut despite the lack of mass so that I can feel comfortable slow bulking.

[Shazriki]

Dude, if I may drop some tough love in here...

Since I've ever become aware of your existence on these boards (I came after you, ofc) you seem to have been constantly dieting, occasionally coming up for air to maintain briefly for a while and then straight back into deficit. Who knows where your met rate is at this stage, but after such a long time at or near deficit it can't exactly be buzzing along. My point is you're walking up a very steep hill and it's probably only going to get steeper as you start to deal with the mental issues of cutting with too little mass and not being satisfied with the end result. I'm not huge at all, but I did do a nearly year long bulk with great results, and when I started I was probably not a shade below 15% bf. Like you I was determined to get ripped before adding mass and ended up running myself into the ground as a result. As SOON as I went into surplus everything got better. As my glycogen levels got replenished I actually started to look bigger and leaner overnight, energy and mood improved, my libido returned (not sure if this is an issue for you). Literally EVERYTHING was better.

Clearly what you are doing now isn't bringing you the long term satisfaction you desire, so why not try changing tack and just embarking on a nice slow bulk. In fact, the idea of a "slow bulk" is redundant, since all bulks should be controlled anyway. You might be surprised at what just 5-6 months at surplus might do for your mood and physique.

My 2c.

[snrygo]

Dude, if I may drop some tough love in here...

Since I've ever become aware of your existence on these boards (I came after you, ofc) you seem to have been constantly dieting, occasionally coming up for air to maintain briefly for a while and then straight back into deficit. Who knows where your met rate is at this stage, but after such a long time at or near deficit it can't exactly be buzzing along. My point is you're walking up a very steep hill and it's probably only going to get steeper as you start to deal with the mental issues of cutting with too little mass and not being satisfied with the end result. I'm not huge at all, but I did do a nearly year long bulk with great results, and when I started I was probably not a shade below 15% bf. Like you I was determined to get ripped before adding mass and ended up running myself into the ground as a result. As SOON as I went into surplus everything got better. As my glycogen levels got replenished I actually started to look bigger and leaner overnight, energy and mood improved, my libido returned (not sure if this is an issue for you). Literally EVERYTHING was better.

Clearly what you are doing now isn't bringing you the long term satisfaction you desire, so why not try changing tack and just embarking on a nice slow bulk. In fact, the idea of a "slow bulk" is redundant, since all bulks should be controlled anyway. You might be surprised at what just 5-6 months at surplus might do for your mood and physique.

My 2c.

strongly agree with everything here.

[LCFCFOX]

Dude, if I may drop some tough love in here...

I have been lurking this log for a while, and I strongly agree here. I have started a 300kcal surplus, after a year of maintaining/cutting/spinning my wheels and am now feeling much better and more optimistic about my goals.

[anuragp122195]

I have been lurking this log for a while, and I strongly agree here. I have started a 300kcal surplus, after a year of maintaining/cutting/spinning my wheels and am now feeling much better and more optimistic about my goals.

I agree w/ what everyone said. Muscle gains are priceless. It took me a while to get the fat-boy syndrome out of my head and smack myself to realize that gaining muscle during my young years is so important. Bulking will make you feel better psychologically and physically;when you get bigger, you actually look better (not fatter) because the muscle proportions your body out very nicely.

[IrishPilot]

Know that feel so well buddy. People will always say 'bulk before cutting or you'll have no muscle', but it comes down to how you feel. Clearly you aren't comfortable carrying extra fat on your body (same as me) if you feel fat at sub 14% so if you go on bulk mode you'll probably feel fat for the duration. Personally i'm continuing my cut despite the lack of mass so that I can feel comfortable slow bulking.

Dude, if I may drop some tough love in here...

Since I've ever become aware of your existence on these boards (I came after you, ofc) you seem to have been constantly dieting, occasionally coming up for air to maintain briefly for a while and then straight back into deficit. Who knows where your met rate is at this stage, but after such a long time at or near deficit it can't exactly be buzzing along. My point is you're walking up a very steep hill and it's probably only going to get steeper as you start to deal with the mental issues of cutting with too little mass and not being satisfied with the end result. I'm not huge at all, but I did do a nearly year long bulk with great results, and when I started I was probably not a shade below 15% bf. Like you I was determined to get ripped before adding mass and ended up running myself into the ground as a result. As SOON as I went into surplus everything got better. As my glycogen levels got replenished I actually started to look bigger and leaner overnight, energy and mood improved, my libido returned (not sure if this is an issue for you). Literally EVERYTHING was better.

Clearly what you are doing now isn't bringing you the long term satisfaction you desire, so why not try changing tack and just embarking on a nice slow bulk. In fact, the idea of a "slow bulk" is redundant, since all bulks should be controlled anyway. You might be surprised at what just 5-6 months at surplus might do for your mood and physique.

My 2c.

strongly agree with everything here.

I have been lurking this log for a while, and I strongly agree here. I have started a 300kcal surplus, after a year of maintaining/cutting/spinning my wheels and am now feeling much better and more optimistic about my goals.

I agree w/ what everyone said. Muscle gains are priceless. It took me a while to get the fat-boy syndrome out of my head and smack myself to realize that gaining muscle during my young years is so important. Bulking will make you feel better psychologically and physically;when you get bigger, you actually look better (not fatter) because the muscle proportions your body out very nicely.

I sincerely appreciate everyones honesty. I would agree that this cut has been too damn long. As Ive subtly mentioned before, I have a problem with the occasional binge. Sad thing is...they are all out binges, easily undoing a weeks worth of nutrition on dieting. So while my weight loss has continued, the overall average has been damn slow. I could easily stand to have some serious mass added, but really wanted to get pretty lean this time before going down that road. I keep thinking that a bulk would be a better solution, but then I see pic threads where people have posted their progress cutting and I find that I relate too much to their "before" pictures, which leads me to believe that if I put in a solid few more weeks of cutting (without a binge episode) that I will reach my goal of leanness. I think my big fear is that I will put on weight and only find myself in the same position I did a few months ago...with some good additional mass, but still not happy because its buried. Who knows.

Im no fool. I know that my goal physique is years away, and as long as I continue to be dedicated that both a cut or bulk will continue to move me towards my long term goal. I respect everyones thoughts though...and will spend some time considering a new plan today. Reps where I can.

[IrishPilot]

3mi run
Ab work
.5mi cooldown run

[determined4000]

I sincerely appreciate everyones honesty. I am a unique snowflake and am disregarding what everyone with an objective opinion sees is needed.

oh, ok.

[hcoyle545]

oh, ok.

[IrishPilot]

oh, ok.

Touche. Well played, even though the "unique snowflake" comment has been well played out.

[IrishPilot]

oh, ok.

...and if Im not mistaken, didnt you battle food issues? I would expect something more constructive from your end tbh.

[determined4000]

...and if Im not mistaken, didnt you battle food issues? I would expect something more constructive from your end tbh.

ok, but you didnt like...

No offense
But it seems like you are constantly, tired, run down, feeling too low on cals, getting off your diet, etc
Seems like you are foreverdieting-->time to change things up

No offense intended here but the more I look back through this log the clearer it is you need to take a break from low cals/ cutting
You started 4 months ago at 160 and are the same now (right?)

This signals to me either
a. body isnt responding to female level calories-->body needs break
b. you arent sticking to your diet-->mind needs break
bring cals up to maintenance for a weeks, then surplus a few, then downto maintenance, and then cutting
Id bet you would start losing at higher cals than now
What do you have to lose in trying this? a few months?

all previously posted in this log

and yes you aren't mistaken
Probably MUCH worse than you. Which is why any food issues I see any1 else have bothers me so much.

[IrishPilot]

Duly noted D. What would be your opinion then On how I should specifically proceed?

[anuragp122195]

Duly noted D. What would be your opinion then On how I should specifically proceed?

unique snowflake has got to turn into a unique snowman and bulk.

[determined4000]

Duly noted D. What would be your opinion then On how I should specifically proceed?

Figure out what your hypothetical maintenance should be. Increase calories to that. You will most likely gain weight on this at first. Hold calories here until weight gain (weekly) stops. Then I would try and get your maintenance increased by 5-10%. So you increase calories 10% and hold it there and hopefully, after s short period of time, the gains stall out even with this increase. Maybe you decide to up further, maybe not. Either way when you do start dieting again, you will be doing so at higher calories than now.
All the while you need to be planning how you will deal with going into a cutting phase again. Figure out what is going on with your binging. It is primarily probably due to calorie restriction for sooo long. But even at that, it shouldnt turn out into the "all out" binges you describe that "wipe out" weeks of dieting. Is it certain foods (dont keep them in the house), certain times/ life issues (be aware of when these times occur), past stuff you havent delt with (its time to face it)?
You have to figure this out.
Physically, have your diet centered around whole/nutrient dense non-crave foods.
Then plan out the other stuff you desire ahead of time. I dont know what foods you crave, but let's say its oreao.
Ex. On Sunday I am going to have 4 oreos. And instead of having a box/package of oreos in the house, you only buy one of those little packs of 4 at the checkout so that you are absoultely limited in how many you can have.
if Its cereal, buy those variety packs with little boxes and take one or two out and leave the rest locked in the trunk of your car (may sound silly but whatever).
You basically re-teach yourself moderation.
Lastly, have an activity planned that you will do when the cravings do come (shower, pay bills, clean, dishes, wash car, book, magazine, video game, etc).

[IrishPilot]

Starting today. My nutrition layout has always centered around natural, primarily organic foods. Fortunately for me I used a bodymedia fit for several months so have a pretty good idea of where my maintenance is based on my normal days. Really ppreciate the advice on finding an activity though.

[Madone59]

Figure out what your hypothetical maintenance should be. Increase calories to that. You will most likely gain weight on this at first. Hold calories here until weight gain (weekly) stops. Then I would try and get your maintenance increased by 5-10%. So you increase calories 10% and hold it there and hopefully, after s short period of time, the gains stall out even with this increase. Maybe you decide to up further, maybe not. Either way when you do start dieting again, you will be doing so at higher calories than now.
All the while you need to be planning how you will deal with going into a cutting phase again. Figure out what is going on with your binging. It is primarily probably due to calorie restriction for sooo long. But even at that, it shouldnt turn out into the "all out" binges you describe that "wipe out" weeks of dieting. Is it certain foods (dont keep them in the house), certain times/ life issues (be aware of when these times occur), past stuff you havent delt with (its time to face it)?
You have to figure this out.
Physically, have your diet centered around whole/nutrient dense non-crave foods.
Then plan out the other stuff you desire ahead of time. I dont know what foods you crave, but let's say its oreao.
Ex. On Sunday I am going to have 4 oreos. And instead of having a box/package of oreos in the house, you only buy one of those little packs of 4 at the checkout so that you are absoultely limited in how many you can have.
if Its cereal, buy those variety packs with little boxes and take one or two out and leave the rest locked in the trunk of your car (may sound silly but whatever).
You basically re-teach yourself moderation.
Lastly, have an activity planned that you will do when the cravings do come (shower, pay bills, clean, dishes, wash car, book, magazine, video game, etc).

This x1,000,000. Strong, sincere advice

[hcoyle545]

Starting today. My nutrition layout has always centered around natural, primarily organic foods. Fortunately for me I used a bodymedia fit for several months so have a pretty good idea of where my maintenance is based on my normal days. Really ppreciate the advice on finding an activity though.

Nice one man, what is your maintenance like 2400-500?

Jelly on you switching to maintenance, I want to but still won't feel comfortable being as fat as I am shirtless for my holiday in 8 weeks.



First world problems.

[IrishPilot]

1mi run

Bench
Barx12
95x5
115x5
140x3

150x5
175x5
200x5

115x10
115x10
115x10
115x10
115x10

Seated Rows
80x10
80x10
80x10
80x10
80x10

Havent done seated rows in forever...kept them nice a slow with focus on contraction and pause at the "top."

20min Incline Walk. Incline 12.0 Speed 3.0

Ill be going back to maintenance today, and planning to stay there for awhile. Ive juggled my intake poorly over the past few weeks, and will admit that Ive failed to really listen to the advice Ive been given on here and at home. Time to stick to maintenance cals and re-evaluate short and long term goals and layout some more constructive plans.

In case you hadnt noticed, I dig good recipe blogs so I figured I would share another favorite. Great recipes, mostly relatively "clean" with a good focus on healthy eating.

http://dashingdish.com/