IrishPilot's Road To <8%

[IrishPilot]

Time to trim down some, so putting pen to paper to keep myself honest, and keep moving forward. Ive tried the log bit before and simply didnt keep up with it, so Ill try to nail it down this time. Just coming off a bulk to try to salvage a trashed metabolism, and now would like to slowly lean myself down to 8%. Been to just under 12% per a bodpod test, but never gone lower.

Age: 31
Height: 5'8"
Weight: 160lbs

Well, uh...
Honestly as it stands today, the weight is a total guess. Had a "f#$% it" celebratory non-cal counting day yesterday, so water weight is up (didnt even step on the scale today of course). When I transitioned to my bulk those many weeks ago, the added carbs brought water weight up ~15lbs over a two week time frame, so the scale weight may change quickly initially.

Background:
Started lifting 2 years ago now I suppose. Wasnt smart enough to sort out the good information from the bad, and wasnt serious enough to do the legwork to start off on the right foot. Spent several months lifting with poor form, and without purpose or plan. Probably took me the first year to learn that nutrition was incredibly important, and that it had to be dialed in. Once I got things somewhat sorted out I picked up a food scale and over a few months went from ~200lbs and err... ~25%bf maybe, down to 150lbs at my lowest. I have tried most of the methods out there...keto, carb cycling, cal cycling, refeeds, etc. and have settled on a few principles I find work and believe to be legit.

Eat a balance of foods that fit in your macros to be able to enjoy goods, however try to focus on natural/organic foods for long term health and growth. Non-stop effort in the gym, with priority being placed on form and putting weight on the bar.

Yup. IIFIYM and IF'ing have been the way to go for me. Ill warn you though, likely to have lots of brofriendly foods in this log. During a cut I feel I get better bang for my buck on simple things like chicken, broccoli, rice, oats, etc. Not to mention its easy, quick, and convenient. That being said, I am a craft beer fiend, and recent discovered pop-tarts...so I try to keep things interesting. Ill do my best to keep a little food pron rolling. Also, Im likely to use this as a venting location, so be prepared for random commentary.

Plan:
I intend to run through Scivation's TriPhase Training. Likely the 9 week version to start.

Macros:
~200p/200c/50f

I do have a bodymedia fit core, so I will be flexing the cals some based on what the reports are. My work is fairly sedentary, so I intend to incorporate cardio right off the bat as not only have a I learned to enjoy running some, but I have found if kept in moderation that it actually aids in recovery vs impairing it. That being said, in the past I have made the mistake of being "that guy" that is at ~1500 cals, running his ass off every day, and not putting focus on where it should be...keeping lifts strong. Im thinking at this point slow and steady cut until spring. I will end this log when I can attach a bodpod report that is sub 8%bf, and would like to have it by the end of April.



Why?
Keep me honest, and maybe find some support from other posters. Honestly, life has really kicked me in the pills the past couple weeks, and the stance Im taking is to hunker down, focus on whats important, and do work.

"Then the time come for you to be your own man and take on the world, and you did. But somewhere along the line, you changed. You stopped being you. You let people stick a finger in your face and tell you you're no good. And when things got hard, you started looking for something to blame, like a big shadow.

Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!

Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you!"

[IrishPilot]

.5mi Run Warmup

Deadlift
135x8
225x6
295x6
295x6
295x6

Pullups
BWx6
BWx6
BWx6

BOR's (From The Floor)
135x6
135x6
135x6

Barbell Shrug
295x6
295x6
295x6

DB Shrug
100x6
100x6
100x6

1mi Run Post Cooldown.

Meh. Decent. Really should be a deload week but I figured starting on a new routine with the first weeks intention being lower volume and lighter weights that I should survive. Starting off somewhat lighter on several movements while trying to seriously focus on form, and keep rest periods around the 90 second mark. Ive never done Bent Over Rows from the floor (always from pins with supine grip) so thats going to take some getting used to, as well as time to find proper working weight. Had room to add reps or weight on pullups, but went for the wide-grip...nice a slow...all the way bottom to top movement.

Probably would have done a little more cardio to shed some water weight from yesterday, but my feet hurt.

[IrishPilot]

Tonights dinner...shredded chicken flatout wraps, broccoli, and sauteed baby bellas...

[spicyprice]

In!!

[determined4000]

how long did you bulk for
salvaging a "trashed" metabolism takes time
You sure cutting is needed?

[IrishPilot]

In!!

Welcome fellow foody!

how long did you bulk for
salvaging a "trashed" metabolism takes time
You sure cutting is needed?

It was probably a good 12 weeks. Metabolism isnt totally trashed, but on my spring cut I spent way too much time at 1500 cals, low carbs, and running ~25mi a week. Cutting at this point isnt absolutely necessary, but I feel like Im sitting at the ~13-15%bf mark (havent done a bodpod recently) and if nothing else would like to clean up some pre holidays. Im not going to say that I wont go back to surplus in a few weeks, but depending on how things shape up over the next few weeks I may end up cutting some weight till Christmastime, then maintain through the first of the year, then continue to cut.

We shall see. Welcome nonetheless!

[bigjimmy123]

Sub'd

Looks good pal enjoy the journey

Just out of curiosity what was it about 'Scivation's Triphase Training' that has led to you following it?

Jimmy

[Nimm]

Good to see you started a log. Subscribed.

Now here's your goal for this log: more food porn than mine. Shouldn't be hard to do

[IrishPilot]

Sub'd

Looks good pal enjoy the journey

Just out of curiosity what was it about 'Scivation's Triphase Training' that has led to you following it?

Jimmy

Welcome! To answer your question, nothing to major I guess. I suffer from "paralysis from analysis" so I told myself to just find something thats laid out, offers variety, and is from a trusted source. I could spend hours evaluating routines, making substitutions etc. I just decided to pick something reputable that allowed me to lift at least 4x weekly and run with it.

Good to see you started a log. Subscribed.

Now here's your goal for this log: more food porn than mine. Shouldn't be hard to do

I was hoping you may find your way in here Here is a start for ya. Im a PB fanatic, and this is one of the most amazing meals on the planet. Toast breaded in corn flakes, then covered in melted pb and chocolate.



http://www.howsweeteats.com/2010/12/...-french-toast/

[IrishPilot]

.5mi run warmup

Flat Bench
Barx12
135x8
185x6
205x6
205x6
205x6

Backed off on these just a tad in an attempt to ramp back up. Last week (previous routine) I was pressing 225x5 on 4 sets, but form was crap. Wasnt getting down to the chest, going to failure on final set, etc.

Incline Press
135x6
165x6
165x6
165x6

Weighted Dips (Chest Focus)
+45x6
+45x6
+45x6

Nice and deep, nice a slow. Love this movement.

Seated Military Press
120x6
120x6
120x6

Ive started doing this in the squat rack, seated incline. I found that once I go heavy with DB's, I lose so much gas just kicking them up into place and it makes me fear a shoulder injury.

Side Laterals
20x6
20x6
20x6

Never truly done these before (wtf, right?) Started what I thought was pretty damn light, but doing them nice and slow had my shoulders on FIRE by the last couple reps of the last set.

.5mi run cooldown

Felt damn good today. Sometimes you have the gym mojo, some days you dont. Considering Im fighting off a cold as well as coming off of two nights poor sleep, my attitude was great in the gym. Ive found that although my performance is great when I take the hardass attitude, its even better if I lighten up and force myself to realize just how much fun I am having.

Anyone watch House last night? Love that show. SPOILER...that final clip of House and Foreman at the fight drinking a beer and laughing just killed me. Ive really not enjoyed foremans character this season...but that lightened things up. Im a big Wilson fan tho.

Here's your humor for the day. Made this one myself...

[IrishPilot]

Tonights dinner. Two Flatout ground chicken & cream cheese wraps...toasted. Cheddar sunchips, and burnt brocolli.



Made the chicken using this turkey sausage recipe...omg...will use AGAIN. SO EASY.
http://allrecipes.com/recipe/moms-tu...usage-patties/

[determined4000]

Tonights dinner. burnt brocolli.

on purpose or accident?

[IrishPilot]

on purpose or accident?

Intentional if you can believe it. Did it by accident once, now I always cook until the stalks are slightly burnt and then throw some Mrs Dash Chipotle or Tomato Basil seasoning on it and then toss on some Franks.

[IrishPilot]

3mi run
Ab Wheel Work
Leg Raises

I do honestly believe that abs are made in the kitchen of course...and would like to believe that actually doing ab specific work is a waste of time as many believe...however, I have come across too many people that swear their abs never really "popped" (even at low bf%) until they did some form of direct work.

Hell if I know.

[AWD_TURBO]

In!

[determined4000]

I hit abs directly for a couple sets to end each WO.
Whether it be bodyweight (ex. crunches), weighted (ex. lay on bench, lower plate behind head), or even planks for the core.


And I always oversteam my cauliflower so it is mush. Then add cheese and some Promise butter spread and loads of onion and garlic for a garlic mashed cauliflower.
Delicious

[IrishPilot]

ATG Squat
Barx12
135x8
185x6
225x6
225x6
225x6

Always been proud of my depth on squats...to bad I cant put serious weight on the bar. Sad pilot is sad. I always find myself moving my hands to damn much. I can never seem to get comfortable with where to have my hands etc.

SLDL
225x6
225x6
225x6

Havent done these in probably 14+ weeks. Felt good, form was good, back straight, etc. I have mixed emotions about SLDLs.

Leg Extension
120x6
120x6
120x6

Too easy...bumping the weight next week.

Lying Leg Curl
150x6
150x6
150x6

Normally these would be too easy as well, but at this point the SLDLs started to catch up with me.

1mi post run
Running after legs blows nuts. First .5mi was killer. Legs felt numb...yet burned like hell. Odd.

[IrishPilot]

Arm day? I seriously have never had a day dedicated to arms, but what the hell...follow the program.

1mi warmup run

Straight BB Curl
75x8
75x8
75x8

Tried to keep these nice and slow, especially on the way back down. No swing, minimal movement above the elbows.

Close Grip Bench Press
155x6
155x6
155x6

New movement for me. Have to admit, enjoyed it! Definitely room to grow here.

Hammer Curls
55x8 (16, 8 a side)
55x8
55x8

Meh...feels good, but meh.

Weighted Dips - Tricep Focus
+30x6
+30x6
+30x6

Legs down, chin up, deep. Ive always done chest focus dips with a tucked chin, legs pulled etc. Felt interesting to erect more and nail the tri's.

.5mi run cooldown

Wanted to run another mile, but my legs are sore as hell from yesterday. Ive also got a long afternoon of helping my parents move stuff out of the basement, so saving some energy for that. Didnt really feel like much volume today. In and out pretty quick. The normal TriPhase would have you do calf work, but between running etc., direct calf work can kiss my ass. I do think Ill modify this day some. Look for some new bicep movements etc.

[JHarden]

Sub'd. Glad you started a log. I'll be following along. That PB toast up top looks to die for. May have to give that a go. Keep it up man.

[IrishPilot]

Sub'd. Glad you started a log. I'll be following along. That PB toast up top looks to die for. May have to give that a go. Keep it up man.

Welcome! If you do it up, take pics man!

[IrishPilot]

1.5mi warmup run
15 minutes brisk incline walk
15 minutes row machine
.5mi cooldown run

Normally I would just run 3 miles, but my legs are still sore from bringing SLDLs back in as well as carrying a bunch of heavy stuff up stairs all day yesterday. Normally tomorrow would be an off day, but Im thinking about starting week 2 a day early as my gym is closed on BOTH thursday (thanksgiving) and friday. Didnt think they would be closed friday.

On an unrelated note, why the hell doesnt this forum have an easy post editor? Every other decent forum Im on has options to have bold, italics, etc. Im sick of having to create posts on other forums and copy/pasting the code here. Anyone have a link to a good website that has a free online post creator that will code stuff like links, bold, italics, centering, etc.?

[IrishPilot]

Was going through some of my thread subscriptions and came across this one. This cat leaned out incredibly, and its damn inspring. The craziest thing about it is that he looked like a guy that most people would have told to bulk first. Anyway...I found his progress inspiring.

http://forum.bodybuilding.com/showth...hp?t=135596241

[IrishPilot]

Week two of Triphase. Started a day early since the gym is closed for two days this week. Ive been fighting a nasty head cold, and woke up this morning at 4am feeling like absolute garbage, however managed to have a fantastic lift. I supplement with Amino-X and Jack3d in the mornings (the new flavor of Sour Cherry is damn good fwiw), and that in conjunction with some cold meds had me cleared up and focused by time I started my lifts. I thought I would be dragging, but it went damn well...almost easy. This week has you add a set to each lift (first phase is volume) and also add reps if possible. I should have...but kept it modest having lost a day of rest and fighting a cold.

1mi Run Warmup

Deadlift
135x8
225x6
295x6
295x6
295x6
295x6

Pullups
BWx6
BWx6
BWx6
BWx6

Used straps for the first time on pullups. I dig it. Yes it likely removes grip strength out of the equation, but since Im a chalk only deadlifter, Id rather have the pullups focus on my back instead of dealing with grip issues. These were full range and slow. Too easy, but need to ramp up appropriately.

BOR's (From The Floor)
135x6
135x6
135x6
135x6

Still getting used to these. Using a wall mirror to monitor form, making sure to keep my back straight and parallel to the floor.

Barbell Shrug
295x6
295x6
295x6
295x6

DB Shrug
100x6
100x6
100x6
100x6

No post cardio.



Also some more food porn for ya. Not my recipe or pic, but one Ive used before. Ive become a big fan of simple easy recipes that are quick and are easy to track macros etc. (ie lazy). I use truvia and cinnamon on these, and then make frosting out of either Trutein Cinnabun or XF Cinnamon Roll. Just awesome...try em, super easy.

http://circle-b-kitchen.squarespace....ast-rolls.html

[IrishPilot]

1mi run warmup

Flat Bench
Barx12
135x8
185x6
205x6
205x6
205x6
205x6

Incline Press
135x6
165x6
165x6
165x6
165x6

Weighted Dips (Chest Focus)
+45x6
+45x6
+45x6
+45x6

Seated Military Press
120x6
120x6
120x6
120x6

Side Laterals
20x6
20x6
20x6
20x6

10 Minute brisk incline walk cooldown

Workout went well, but felt like absolute garbage this morning. Some kind of stomach bug. Feels like Im carrying around a bag of needles in my gut, incredibly bloated, etc. Lots of water on tap for today.

[Siafu4Life]

In on this log!! Hopefully you're feeling better soon! Nice workout, 'mirin that 45 pound plate on the weighted dips!!

[JHarden]

Sucks to hear you're under the weather. Still putting up some good numbers for not feeling 100%. Feel better man.

[ghattanj]

loving the quotes and pics you've been posting... in on this

[IrishPilot]

In on this log!! Hopefully you're feeling better soon! Nice workout, 'mirin that 45 pound plate on the weighted dips!!

Sucks to hear you're under the weather. Still putting up some good numbers for not feeling 100%. Feel better man.

Thanks fellas...feeling back at it this morning.

loving the quotes and pics you've been posting... in on this

Welcome bud!

Here is some grub from last night. Crappy pic so I apologize. It was so damn tasty I got halfway through the meal before thinking of taking a pic. Two toasted Bacon Turkey Provolone sandwiches on Flatout Foldit with garden salsa sun chips. Not pic'd was my usual giant bowl of proats and my last gingerbread poptart.



Off to the gym...

[IrishPilot]

Moved legs up a day in case I work all night. Tomorrow will be arms etc.
Morning weight: 166.5

I really try not to read too much into the scale. Since I IF (well, basically almost warrior diet) my late meals mess with early morning weights on the scale.

ATG Squat
Barx12
135x8
185x6
225x6
225x6
225x6
225x6

SLDL
225x6
225x6
225x6
225x6

Leg Extension
120x6
120x6
120x6
120x6

Lying Leg Curl
150x6
150x6
150x6
150x6

Decent day. Not too much to mention. Another 2ooo cal day at 200p/200c/50f.

[IrishPilot]

Flatout foldit sandwiches. Turkey, provolone, bacon, and italian seasoning...toasted. Cheddar Sunchips, hot and spicy pickles. Horrible photography.