5/3/1 go!

[MKW]

What are you weighing in at right now?

[Filmbuff81]

What are you weighing in at right now?

need to update my profile. I am like 210 right now.

I know what I have to do, but I get lazy once in a while hahaha.

Back in February for my wedding I was like 170-175. After 2 weeks there I was like 182ish.

I would like to get back down to around 180-85. It's one reason I have been experimenting with the Carb Backloading. I try to limit them in general. Otherwise I get puffy haha.

I need to go get myself some lunch soon, but so far today I had a protein shake after my workout with some blackberries, strawberries, blurberries, and raspberries, 2 scoops of whey, and like maybe 1.5 cups of skim milk. I might end up switching the milk to almond milk or water again.

So far at work it's been some almonds, water, and a protein bar I had kicking around.

I've worked it out to where I think I'll need to be around 2300-2600 to cut down to where I want to be.

My lunch usually looks like a chicken breat or dark meat, with either a salad or some hummus or guac. Usually lots of protein and I try to have some greens in there. Once in a while there's some potatoes haha.

Last night Dinner was 2 pieces of salmon, roasted potatoes, a salad with homemade balsamic and avacado.

But then I had a protein shake of just whey and a tiny bit of milk and a PB tortilla.

I normally managed to fit the PB Sandwhich into my calories thanks to those high fibre tortilla's. Mmmmmmm PB tortilla.

edit: 2300-2500 may be a bit on the low side

[hiimnotcool]

yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?

[Saintsqc]

5'10'' 210 lbs!? Damn! I would be one gigantic ball of fat @ 210 lbs XD

[ulsak]

need to update my profile. I am like 210 right now.

I know what I have to do, but I get lazy once in a while hahaha.

Back in February for my wedding I was like 170-175. After 2 weeks there I was like 182ish.

I would like to get back down to around 180-85. It's one reason I have been experimenting with the Carb Backloading. I try to limit them in general. Otherwise I get puffy haha.

I need to go get myself some lunch soon, but so far today I had a protein shake after my workout with some blackberries, strawberries, blurberries, and raspberries, 2 scoops of whey, and like maybe 1.5 cups of skim milk. I might end up switching the milk to almond milk or water again.

So far at work it's been some almonds, water, and a protein bar I had kicking around.

I've worked it out to where I think I'll need to be around 2300-2600 to cut down to where I want to be.

My lunch usually looks like a chicken breat or dark meat, with either a salad or some hummus or guac. Usually lots of protein and I try to have some greens in there. Once in a while there's some potatoes haha.

Last night Dinner was 2 pieces of salmon, roasted potatoes, a salad with homemade balsamic and avacado.

But then I had a protein shake of just whey and a tiny bit of milk and a PB tortilla.

I normally managed to fit the PB Sandwhich into my calories thanks to those high fibre tortilla's. Mmmmmmm PB tortilla.

edit: 2300-2500 may be a bit on the low side

yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?

you should check Dannys set up with Intermittent Fasting, along with myfitnesspal as tool to count calories and macros. Supereasy and effecient. Went down 3 lbs in one week..

[Filmbuff81]

you should check Dannys set up with Intermittent Fasting, along with myfitnesspal as tool to count calories and macros. Supereasy and effecient. Went down 3 lbs in one week..

I was using MFP religiously up until Mexico and then the calorie counting got to me big time haha. I said "**** it" and sorta just tracked while trying to bulk up. But I am getting back into it now. But I may have to give IF another shot. I think it'll be easier with olympic lifting for me than when I was doing 5/3/1 and boring but big. I would burn out fast.

[Filmbuff81]

5'10'' 210 lbs!? Damn! I would be one gigantic ball of fat @ 210 lbs XD

most of of it is in my legs and lower back.

Even when I get lean it's tough to get rid of the luv handles haha.

[Filmbuff81]

yeah, you could probably cut slowly at 2,700 calories if you wanted. you'd lose a little less than a pound per week with that number but you probably wouldn't lose any strength and could probably gain some in a lot of areas.


dammmnnnnn, didn't know you were 210. lol you're a big dude. i'm 2 inches taller and only 5 pounds heavier. what would you put your body fat at?

Yeah I have used so many different calcs haha. This is the one I used last time to cut and tended to be fairly accurate. http://www.cordianet.com/calculator.htm

I was calculating at 3-5 days moderate exercise, but realized I should probably do 6-7 days hard exercise and I was more around 2800-2900 to cut. So I'll go with 2700.

I would say I am like 20% maybe a touch higher a few weeks ago.

But after that CBL prep phase and stuff I have noticed I am leaning down in my shoulders and chest right now. But mid section still hanging loose haha.

[hiimnotcool]

Yeah I have used so many different calcs haha. This is the one I used last time to cut and tended to be fairly accurate. http://www.cordianet.com/calculator.htm

I was calculating at 3-5 days moderate exercise, but realized I should probably do 6-7 days hard exercise and I was more around 2800-2900 to cut. So I'll go with 2700.

I would say I am like 20% maybe a touch higher a few weeks ago.

But after that CBL prep phase and stuff I have noticed I am leaning down in my shoulders and chest right now. But mid section still hanging loose haha.

awesome site. bookmarked it.

good luck on your cut, man. it's hard to do haha

[samsont]

damn, ppl acting like 210 is massive, making me feel bad guys lolll

[Filmbuff81]

damn, ppl acting like 210 is massive, making me feel bad guys lolll

Haha you probably are looking quite lean at your current weight though I bet.

How tall are you?

[Filmbuff81]

awesome site. bookmarked it.

good luck on your cut, man. it's hard to do haha

Haha thanks. I was way out of shape last August when I finally started working out again and managed a decent cut with addition of muscle.

Once I put my mind to it. It's not too bad.

I just got last with my habits again.

[Anthony21]

Awesome workouts Film.

[Filmbuff81]

Awesome workouts Film.

Thanks Ant! It'll be more entertaining when I know what I am doing! Haha

[pastorpritch]

Hope the cut goes well, will be interested in this

[Filmbuff81]

Hope the cut goes well, will be interested in this

Haha as am I

[Filmbuff81]

Squat
135x5
185x5
235x4
295x3
335x4
295x5

Clean high pull
135 2x5

Trying to stop myself from pulling too early and be more aggressive.

Sorta worked, but still pulling early.

Clean
135x3
155x3
175x2
180x1,1,0,0

Bit tired at the end. I still look slow but at least I am getting under the bar better.

Superset BB Row & RDL 180lbs 2x5

Decent day overall. Gonna do some hang cleans and snatches tomorrow for some quickness.

I am going to avoid Deadlifts for a bit since I think I need to focus on fast moves like high pulls.

[Saintsqc]

Woah!

It must have been a hard work out!

Whole body DOMS in coming!!

[Filmbuff81]

Woah!

It must have been a hard work out!

Whole body DOMS in coming!!

Lol those will be accurate photos come tomorrow.

[MKW]

most of of it is in my legs and lower back.

Even when I get lean it's tough to get rid of the luv handles haha.

Yeah, I'm the same way. My legs and butt hold all of my fat, which allows me to get a bit heavier and have it look OK.

Sick workout. Definitely curious to see how your squats progress with weight loss.

[Filmbuff81]

Yeah, I'm the same way. My legs and butt hold all of my fat, which allows me to get a bit heavier and have it look OK.

Sick workout. Definitely curious to see how your squats progress with weight loss.

I redid that calulator I posted an 15% BF will theoretically put me more around 190-195 than 185.

So in that case I think Squats should hold fairly decent, because I was still squatting 3pps for reps even at that weight prior.

Top end absolutel strength may end up suffering a bit.

[Filmbuff81]

Vid of one of my cleans today.

Still too much arm pull.

Hence hang cleans and hang snatches tomorrow.

I am also thinking of buying two 20 or 25kh bumper plates an being them to the gym with me haha.

That way I can drop **** all I want.





Edit: Not gonna be too concerned on the arm bend after watching a bunch of Donny shankle a few others.

Just going to continue to try and be aggressive and rip the bar.

[ulsak]

damn! good poundage..I'd like to incorporate PC into my scheme. However, which of the days would they fit best? Any advice?

[Filmbuff81]

damn! good poundage..I'd like to incorporate PC into my scheme. However, which of the days would they fit best? Any advice?

When I was doing 5/3/1 I would do PC's before squats and Deadlifts.

Great warmup to deads.

[Anthony21]

Awesome squats and cleans bro.

[Filmbuff81]

Awesome squats and cleans bro.

Thanks Ant!

I think I'll keep back squats first for a while when I do them to focus on building more leg strength.

I want to toss 2 plates on those cleans, but gotta take it slow.

Happy to finally have finally busted my 175 plateau.

[xRequiem]

oh right, looking good. definitely get the bumper plates. don't want to bang your quads/knees up with the bar.

[bigjimmy123]

hey man been lurking on here for weeks but thought I would say hi as you and I are both learning the oly lifts at the same time, I've got some vids as well in my log if you wanna check it out.

180lbs looks good, from the little that I know I would say:

- need to get your elbows through and under the bar more when catching
- really explode with the hips and try to extend as much as possible when getting the bar up as atm looks like your holding back a little

keep up the good work in here

Jimmy

[Filmbuff81]

hey man been lurking on here for weeks but thought I would say hi as you and I are both learning the oly lifts at the same time, I've got some vids as well in my log if you wanna check it out.

180lbs looks good, from the little that I know I would say:

- need to get your elbows through and under the bar more when catching
- really explode with the hips and try to extend as much as possible when getting the bar up as atm looks like your holding back a little

keep up the good work in here

Jimmy

Yeah I still need to focus on exploding more.

And I am hopping forward on cleans a bit, which is causing my elbows to be low.

Which is tied to not exploding with the hips enough.

Once I finally get that grooved in my head I think it'll come together.

Thanks for checking in!

Saw your cleans in the Oly section, and you definitely look far more efficient than me.

[Filmbuff81]

oh right, looking good. definitely get the bumper plates. don't want to bang your quads/knees up with the bar.

I just want to be able to limit so much eccentric motion so I can train more and not be so fatigued heading into my final sets.