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  1. #1
    Swoosh swooshie's Avatar
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    Swooshie's Journal. Countdown to 60. The Old Lady Lifts

    I recently changed up my nutrition plan and workout routine so I thought this would be a good time to start a journal.

    A little about me:

    I’ve always been an athlete. When I was in high school I was a state ranked golfer training to become a professional. After an essential burn out I stepped away from the 24/7 mindset of it all but continued to stay very active. I’m highly competitive, love the outdoors and lifting is my passion.

    How I found bodybuilding:

    About 6 years ago I was a defender on a very competitive women’s soccer team. I also had a running partner and we participated in organized, competitive runs and “boot camp” type competitions. Aerobically I was very conditioned but I was kind of “skinny fat” (more fat then skinny) and my nutrition consisted of a lot of processed food, fast food, sugar. During a soccer game I had a nasty collision with a player on the other team and went down with a significant leg injury. I spent many months in physical therapy. Even today, the mention of a foam roller on the IT band makes me cringe! I’ve always been very active and in the blink of an eye, I was done. I literally couldn’t run for a minute without extreme pain. I was devastated.

    I started taking some group exercise classes at the gym I belonged to and although they were fun, my body wasn’t changing a bit. The instructor of the Body Pump class took me under her wing and became my mentor. She introduced me to the “scary” free weight area and slowly helped me tweak my nutrition. That is when everything changed and I’ve been hooked ever since.

    Where I was/Where I am:

    I've always had an athletic build. When I first set foot on that free weight floor I was at my heaviest...160 pounds, size 10-12, and about 30% body fat. Today I am 133 pounds, size 4, and 19% body fat. I’m 5’7”. I like where I am right now. I just completed about 4 months of PHAT hypertrophy training and started a cut, which I dumped because I wasn’t feeling right on it. I just began a new program with high volume, a lot of drop sets, supersets, partials, etc. to really change things up. I also began the Fighter Diet as my nutrition, which is a low/no starch/sugar, carb/calorie cycle plan. It’s working. Oh and for the record, I'm 54 years old

    Some things to remember when reading my journal:

    I will provide a lot of lulz in here. I can be very sarcastic, please take it with a grain of salt. I’m not easily offended, so please offer criticism, suggestions freely. I don’t take a heck of a whole lot too seriously, except my training. I’m very serious in the gym.

    You will notice that right now I’m not incorporating any chest work. I had a new rack installed on the truck in May and am extremely happy with the way it looks right now. I’m not a big fan of the “melon" look Plus chest work just feel outright weird right now so it's not part of my workout.

    Welcome to Swooshie’s journal. To all of you amazing, kick ass people out there…….life is a sport. Make it count


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  2. #2
    Amazon-In-Training shirehobbit's Avatar
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    Hey, Swooshie! I just subbed!

    Cheers,

    Shire
    My journal - Shire's Half Century Wonder!
    http://forum.bodybuilding.com/showthread.php?t=128158481

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  3. #3
    Starting over! lexagon's Avatar
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    Yay for Swooshie!


    Will sub when on my comp
    Current Log:
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  4. #4
    Registered User FrmrHoss's Avatar
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    Okay, easy enough.

    I had no idea you were a golfer too What a terrible game
    New log: http://forum.bodybuilding.com/showthread.php?t=144101461
    Best meet lifts: 424/303/551 (93kg)
    Best gym lifts: 420/290/565
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  5. #5
    brb bulk-utting! nvrstopworking's Avatar
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    Hallo Swooshers! 5rd!

    Oh yeah... and the obligatory.... "Pics of rack or GTFO!"

    Figured I'd start the innappropriateness.
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  6. #6
    Do I even lift?!? megdaig's Avatar
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    I'm down for inappropriate gym behavior...IN!
    Coming out of "retirement"...Meg is training for a Figure competition...again!!!
    http://forum.bodybuilding.com/showthread.php?t=171008551&pagenumber=


    My first ever training journal: Oh snap....Meg-O's training for a Figure comp...
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  7. #7
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by nvrstopworking View Post
    Oh yeah... and the obligatory.... "Pics of rack or GTFO!"

    Figured I'd start the innappropriateness.
    ^^^LMAO!

    Subbed! Interesting about the golf, I imagine that being a very rage-inducing sport, srs.
    Current PRs:
    Bench Press: 200x1
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  8. #8
    brb bulk-utting! nvrstopworking's Avatar
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    Originally Posted by thehobbes View Post
    ^^^LMAO!

    Subbed! Interesting about the golf, I imagine that being a very rage-inducing sport, srs.
    Never pick up a club Hammers... srs... you might end up killing someone.

    Could def. see you as a rugby chick though. That would be some nice therapy for you I think (or land you in jail with a life sentence after some other chick clips you lulz).
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  9. #9
    MOTIVATED. -H-'s Avatar
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    IN!!
    YAY! glad you started a journal! Excited to follow along with you.
    "You pass on more to your children and your grandchildren than your eye color, your hair color, your crooked smile. You also pass on your enthusiasm, your spirit, your desire to compete. You provide the living example that they can become more than they ever thought they could. Because you did.”
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  10. #10
    Registered User FrmrHoss's Avatar
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    Originally Posted by nvrstopworking View Post
    Hallo Swooshers! 5rd!

    Oh yeah... and the obligatory.... "Pics of rack or GTFO!"

    Figured I'd start the innappropriateness.
    Fixed:

    New log: http://forum.bodybuilding.com/showthread.php?t=144101461
    Best meet lifts: 424/303/551 (93kg)
    Best gym lifts: 420/290/565
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  11. #11
    Never enough bacon pharty's Avatar
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    In!!!!!!!!!!!!!!!!!!!!!!!!!!
    My Journal
    Sometimes there's lifting talk. Sometimes notsomuch.
    http://forum.bodybuilding.com/showthread.php?t=135168601

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    http://forum.bodybuilding.com/showthread.php?t=153005161

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    http://forum.bodybuilding.com/showthread.php?t=146080323&p=907575483&posted=1#post907575483

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  12. #12
    Swoosh swooshie's Avatar
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    Originally Posted by shirehobbit View Post
    Hey, Swooshie! I just subbed!

    Cheers,

    Shire
    Originally Posted by lexagon View Post
    Yay for Swooshie!


    Will sub when on my comp
    Hey, thanks guys! I really appreciate your support

    Originally Posted by FrmrHoss View Post
    Okay, easy enough.

    I had no idea you were a golfer too What a terrible game
    King Hoss, strategically chipping a little white ball onto a pristine green while wearing a skirt halfway up one's hooha is a vastly different game then smacking a lime green ball into a clown's mouth with a SpongeBob putter...............just sayin

    Originally Posted by nvrstopworking View Post
    Hallo Swooshers! 5rd!

    Oh yeah... and the obligatory.... "Pics of rack or GTFO!"

    Figured I'd start the innappropriateness.
    I keep telling you we can leave the lights on, Dubs :P

    Originally Posted by megdaig View Post
    I'm down for inappropriate gym behavior...IN!
    Thanks Meg!! Will love having you along!


    Originally Posted by thehobbes View Post
    ^^^LMAO!

    Subbed! Interesting about the golf, I imagine that being a very rage-inducing sport, srs.
    Hammie!!! Yeah, you may not want to play!

    Originally Posted by -H- View Post
    IN!!
    YAY! glad you started a journal! Excited to follow along with you.
    Hey H Just don't bring your yummy cookies over here.....come alone

    Originally Posted by pharty View Post
    In!!!!!!!!!!!!!!!!!!!!!!!!!!
    P!!!!! My sister in sarcasm (I understand you completely) Haha!!
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  13. #13
    Picking up the pieces newbeginning828's Avatar
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    IIIIINN! This is gonna be a fun one excited to follow!
    "The minute you lose confidence in yourself and stop believing... you've lost" by Jan Matthews
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  14. #14
    Swoosh swooshie's Avatar
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    Apparently there was some big football game on today and the gym was E. M. P. T. Y. Whahoo, Swoosie's playground all to herself






    Superset:

    Leg Extensions:
    105 x 30
    110 x 30
    Lying Ham Curls (I put my forearms on the bench vs holding the handles under the bench)
    50 x 20
    55 x 20

    Superset:

    Stair Lunges:
    30 stairs carrying 20 pounds
    30 stairs carrying 30 pounds
    30 stairs carrying 30 pounds
    Glute Press:
    50 x 15
    60 x 15
    70 x 10

    Leg Press:

    1 pps x 150 (rest-pause set)
    Yes that's a hundo and fitty .... I think my uterus feel out at about 112, but one thing I'm not is a quitter

    Superset:

    Leg Extensions:
    105 x 30
    Laying Ham Curls:
    50 x 17 (F)

    Cardio:

    Trying to walk to my car without my legs giving out


    Question of the night......Why when you are the ONLY car at an intersection does it take forever for your light to turn green?
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  15. #15
    Swoosh swooshie's Avatar
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    Originally Posted by newbeginning828 View Post
    IIIIINN! This is gonna be a fun one excited to follow!
    Hey NB!! Thanks so much! I'm glad you're here
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  16. #16
    Back to work! squeaks77's Avatar
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    Originally Posted by swooshie View Post

    1 pps x 150 (rest-pause set)
    Yes that's a hundo and fitty .... I think my uterus feel out at about 112, but one thing I'm not is a quitter
    So you just keep going with as many small rests as necessary to get to 150? Interesting. Gosh, I can't imagine doing more than maybe 20 and that would be with at least one rest, maybe more.
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  17. #17
    Swoosh swooshie's Avatar
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    Originally Posted by squeaks77 View Post
    So you just keep going with as many small rests as necessary to get to 150? Interesting. Gosh, I can't imagine doing more than maybe 20 and that would be with at least one rest, maybe more.
    Rest-Pause Guidelines:


    This is an advanced technique that allows you to get more reps with the same weight.
    Do a set to failure.
    Rest for 5 to 10 seconds then do a few more reps with the same weight.
    Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it.


    Rest-Pause Training works very well for high rep training as well when lactic acid burn forces you to stop. Do a set of calf raises until you can't take the pain, rest for a few seconds and shake out your legs to allow the lactic acid to be cleared somewhat, then do more reps until you seize up again. Shake it out and continue. This allows you to push to muscular failure instead of lactic acid failure.


    There are different ways to do rest-pause training. Some like to rest between every rep, but I prefer it as explained above. It will really shock the muscles and believe me, you will feel it big time!
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  18. #18
    MOTIVATED. -H-'s Avatar
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    Originally Posted by swooshie View Post
    Hey H Just don't bring your yummy cookies over here.....come alone
    LOL! No prob.
    Great leg workout!!! Excited to finally see your workouts in print!

    Originally Posted by swooshie View Post
    Rest-Pause Guidelines:


    This is an advanced technique that allows you to get more reps with the same weight.
    Do a set to failure.
    Rest for 5 to 10 seconds then do a few more reps with the same weight.
    Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it.


    Rest-Pause Training works very well for high rep training as well when lactic acid burn forces you to stop. Do a set of calf raises until you can't take the pain, rest for a few seconds and shake out your legs to allow the lactic acid to be cleared somewhat, then do more reps until you seize up again. Shake it out and continue. This allows you to push to muscular failure instead of lactic acid failure.


    There are different ways to do rest-pause training. Some like to rest between every rep, but I prefer it as explained above. It will really shock the muscles and believe me, you will feel it big time!
    Interesting stuff!!! Thanks for the explanation. Had seen the term and was not sure.
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    Registered User FrmrHoss's Avatar
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    Originally Posted by swooshie View Post
    King Hoss, strategically chipping a little white ball onto a pristine green while wearing a skirt halfway up one's hooha is a vastly different game then smacking a lime green ball into a clown's mouth with a SpongeBob putter...............just sayin
    Hey now, you have no idea what I wear when I golf so... either way, we're all just trying to get the ball in the hole right?

    Although if you were borderline professional, or at least thinking about giving it a go, I don't think my 16 handicap can really hang with you. Still have not shot in the 70s in my life, but had a real close round this last year. Stupid 39-42
    Originally Posted by swooshie View Post
    Rest-Pause Guidelines:


    This is an advanced technique that allows you to get more reps with the same weight.
    Do a set to failure.
    Rest for 5 to 10 seconds then do a few more reps with the same weight.
    Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it.


    Rest-Pause Training works very well for high rep training as well when lactic acid burn forces you to stop. Do a set of calf raises until you can't take the pain, rest for a few seconds and shake out your legs to allow the lactic acid to be cleared somewhat, then do more reps until you seize up again. Shake it out and continue. This allows you to push to muscular failure instead of lactic acid failure.


    There are different ways to do rest-pause training. Some like to rest between every rep, but I prefer it as explained above. It will really shock the muscles and believe me, you will feel it big time!
    I haven't done this in a while, but some of the best strength gains I ever got were using a program that was a Push/Pull/Legs split that alternated between power workouts (everything in the 4-6 rep range) and rest-pause centric workouts. Good stuff. And SUPER painful in a good way.
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  20. #20
    Never enough bacon pharty's Avatar
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    The rest pauses in my program (from M&F Hers) have you rest 30 seconds and it's only on the last set. Interesting. You will not see P doing 150 reps on the press...wait. Wut? Tomorrow's leg day?? Might have to fit in an extra 30 minutes for that...lulz.
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  21. #21
    Hammy Hammy Hobbes thehobbes's Avatar
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    Originally Posted by swooshie View Post
    Leg Press:

    1 pps x 150 (rest-pause set)
    Yes that's a hundo and fitty .... I think my uterus feel out at about 112, but one thing I'm not is a quitter
    Jeez, legpressoftorture.jpg
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    Time to start building... norinicole's Avatar
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    IN!!!

    Great workout!

    Are you still going to do a bit of chest work to make sure you don't end up with an imbalance?
    And what kind of girls did you get? Cohesive gel silicone? Saline? How much? (curious since I hope to get mine done before I'm 35).
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  23. #23
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    Originally Posted by norinicole View Post
    IN!!!

    Great workout!

    Are you still going to do a bit of chest work to make sure you don't end up with an imbalance?
    And what kind of girls did you get? Cohesive gel silicone? Saline? How much? (curious since I hope to get mine done before I'm 35).
    Hey N! Really glad to have you on board

    Right now I'm not doing any chest work, except whatever compound/tricep work hits it. I tend to lean out easily in that area so at this point I'm just leaving it be. I am doing pullups and chins, but pushups and isolated chest work is uncomfortable. Not painful at all, just "smooshie" feeling. Totally makes sense since my pec is smooshing my implant and displacing it during chest work.

    Ok boys, gather around......here comes the boobz talk

    This is my experience. Everyone is different and has different needs/wants when it comes to da rack. My best advice to you, if you are considering it, is to consult with several surgeons and have a good idea of what look you're going for. Plastic surgeons prices will vary a lot. Make sure when you have your consult that they understand how you workout. Most of them don't realize what we mean when we say we lift weights. You will be out of the gym for a while. My surgeon let me start cardio (light, no bounce) after 1 week and let me begin lifting after 5 weeks. It didn't feel right when I tried it, so I waited 6 weeks to begin lifting again.

    Augmentation never really crossed my mind until I lost a good amount of body fat. I knew it was one area that I could not do anything about in the gym so I started looking into it. I had dropped down to a 34A and I'm now a 34DD. I know that sounds huge, but it's very proportionate on me. My surgeon doesn't go by cup size, rather the look you are going for. You will initially choose an implant size during a try-on and there will be smaller implants, the size you choose, and larger implants in your surgery. They will actually sit you up during your surgery and the whole OR team decides what looks best. Lovely. I picture them all with numbered signs they all hold up! "10"!!!

    I have under the muscle silicone and love them. The surgery was a breeze. I honestly had zero pain....even in recovery. I think I took 1 pain pill when I got home and that was it. There is definitely a tight feeling and my skin felt like it was sunburned. You can't raise your arms for a while either. They are swollen as hell at first and sit way high, but they drop down eventually and mine are so natural you would never know unless I told you. I would highly recommend having it done to anyone who's considering it because they want it. I would do it again in a second. I have had no complications.

    Happy to answer any other questions anyone has. My pictures on my bodyspace are all "after augmentation" except my horrible fatty fatterton "before" picture! (Farmer Hoss, I see you're over there already )
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  24. #24
    Never enough bacon pharty's Avatar
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    I don't even believe those pictures are the same person. WTH are you even wearing in the before picture? lulz

    Hubz says if I really want the boobz I can get them. My biggest fear is dying in surgery for boobz.
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    Time to start building... norinicole's Avatar
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    Thanks so much for your detailed response! I have met with 3 surgeons so far, two of them definitely understood what I wanted and my fitness level (the one surgeon had done quite a few augmentations for women who had competed).

    Since then I've played around with rice since I heard a cup of rice is roughly the equivalent to 250cc. I have broad shoulders and thick legs, so I feel like I could go much bigger than a friend of mine did. She's 5'11" but with a very narrow frame and thin legs. She got 350cc. I think I'll be happy with 525/550cc.

    That's great to hear about your recovery as well. I'm sure the surgical team all gave you 10s!! I've had another friend comment that the tightness feels a lot like when your breasts are full of milk (if you've breastfed), and I definitely remember that feeling.

    So aside from chest work training feels pretty much the same?
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  26. #26
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    Originally Posted by FrmrHoss View Post
    Although if you were borderline professional, or at least thinking about giving it a go, I don't think my 16 handicap can really hang with you. Still have not shot in the 70s in my life, but had a real close round this last year.
    Swooshie is impressed!



    Thought I would put my macros up for everyone. I'm not one to weigh my food....just kind of guesstimate because it's not that big of a deal to me. If I see things in the mirror that I'm not liking, I will tweak my food. I usually eat just about the same thing everyday. I always bring my entire week's worth of food to work with me on Monday so I'm not tempted to veer off course.

    I'm on the Fighter Diet right now which consists of a Plan A, B, and C. Plan A I'm on Monday, Tuesday, Thursday, Friday, Saturday. It's basically high protein and massive amounts of veggies as the main (basically only) carb source. It has the lowest calories. Plan B is on Wed. when I can add in some fruit/oats/brown rice/etc. so it will up my carbs and calories. Plan C is a refeed day, which is Sunday for me. I just eat that day and I don't keep count of anything (this isn't exactly how the Diet works, it's my way!). "Eating anything" means maybe pancakes or something like that. It doesn't mean sweats, processed food, junk food.

    Plan A Macros:

    Calories 1550
    Protein 193
    Carbs 81
    Fat 50

    Plan B Macros:

    Calories 1950
    Protein 193
    Carbs 170
    Fat 54


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  27. #27
    brb bulk-utting! nvrstopworking's Avatar
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    FREE BEWBS FOR EVERYONE!

    (if I win Lotto Max)

    P, I'm gettin' you triple G's. Better start doin deads again to strengthen that lower back!


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    Totally inconspicuous! VERY natural!
    Last edited by nvrstopworking; 02-06-2012 at 09:22 PM.
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  28. #28
    Never enough bacon pharty's Avatar
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    Originally Posted by nvrstopworking View Post

    P, I'm gettin' you triple G's. Better start doin deads again to strengthen that lower back!
    I was JUST thinking I need to start doing DLs again! Perfect reason.
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  29. #29
    MOTIVATED. -H-'s Avatar
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    Originally Posted by swooshie View Post
    Swooshie is impressed!



    Thought I would put my macros up for everyone. I'm not one to weigh my food....just kind of guesstimate because it's not that big of a deal to me. If I see things in the mirror that I'm not liking, I will tweak my food. I usually eat just about the same thing everyday. I always bring my entire week's worth of food to work with me on Monday so I'm not tempted to veer off course.

    I'm on the Fighter Diet right now which consists of a Plan A, B, and C. Plan A I'm on Monday, Tuesday, Thursday, Friday, Saturday. It's basically high protein and massive amounts of veggies as the main (basically only) carb source. It has the lowest calories. Plan B is on Wed. when I can add in some fruit/oats/brown rice/etc. so it will up my carbs and calories. Plan C is a refeed day, which is Sunday for me. I just eat that day and I don't keep count of anything (this isn't exactly how the Diet works, it's my way!). "Eating anything" means maybe pancakes or something like that. It doesn't mean sweats, processed food, junk food.

    Plan A Macros:

    Calories 1550
    Protein 193
    Carbs 81
    Fat 50

    Plan B Macros:

    Calories 1950
    Protein 193
    Carbs 170
    Fat 54


    Back to work
    I might need to try something like this. My current plan is not exactly working for me.
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    Registered User FrmrHoss's Avatar
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    Originally Posted by swooshie View Post
    Happy to answer any other questions anyone has. My pictures on my bodyspace are all "after augmentation" except my horrible fatty fatterton "before" picture! (Farmer Hoss, I see you're over there already )
    Please, those are saved on my hard drive. Emphasis on.... drive.

    But in all seriousness, to the extent that men can ever offer comments on breasts and be taken seriously, the pictures you've posted do look very natural. I would never have guessed that you had any work done, so *slow clap* well done and hats off to your surgeon.

    Originally Posted by swooshie View Post
    Swooshie is impressed!
    For whatever reason, the secret to my golf game is to not play for 6 months. Without fail, whenever I have some long break in playing, I'll go out and shoot a best ever round (or at least close to it). Then, I'll get inspired to play 18 every weekend, and hit the range at least once a week, and my scores will creep up all summer long where I'm scrambling just to break 90 .

    Though, having a good playing partner helps tons. I have a cousin who plays D1 golf, and is about a +2. Whenever I practice with him, I see how people actually get good. He'll have me work through all sorts of scenarios - "okay see that flag, pretend we have wind in our face and trees on the left hand side and you need to hit a low draw into the green." And REALLY trying to hit those kind of shots with a target and a purpose, makes me really feel like I'm getting better. The problem is, when I go practice by myself, I do that for about 15 balls and then just keep hitting straight shot after straight shot after.... "nope, pushed that a little.... oh closed the clubfaced too early..." /golfrant+hijack

    Originally Posted by -H- View Post
    I might need to try something like this. My current plan is not exactly working for me.
    Whats your current plan like?

    I've done both "ways" with mild success. I cut one year where 6 days a week, my diet was more severe, in exchange for one day that I had a free meal of literally whatever I wanted (which sometimes included woofing down an entire large pizza in one sitting) and this year had a much more modest deficit, which gave me the biggest calorie buffer to play with, but ate whatever I want within those macros (by default, I'm always going ot have some fruit/vegetables/whole foods in at least 50% of my meals, so I wasn't ignoring anything micronutrtionally, but I also eat a LOT of waffles ). The trick is to set out a plan and stick to it for a while, and be honest with yourself about your adherence. If it's not working, then try to figure out why.

    Obviously I don't know anything about your plan or history, but I feel in general that people are very quick to hop plans (whether it be workout plans, or dietary ones) just for the sake of "doing something new!".

    As Dan John would say, "The goal is to keep the goal the goal."
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