My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[Celtic8Laoch]

Thats a fact U. Almost everyone puts on xmas weight but not everyone knows how to work it off.

[Anthony21]

Awesome work D and I saw those fails on my youtube feed, strong attempts though bro.

[Stncldsnake]

Great stuff as always D and those failed attempts will get smashed!!!

[MakeGoBoom]

Cutting is for Nancy boys

[Jasonk282]

Cutting is for Nancy boys

LOL...truth^

[ulsak]

or those who must be wary of artery issues..lol!

[lllDBOlll]

Cutting is for Nancy boys

LOL...truth^

Forgot this site was called "fatpowerlifters.com"

or those who must be wary of artery issues..lol!

Indeed!

A happy new year to you all!

[ktj4l]

Anorexia of peace. Just kidding. Did you already begin the cut?

[lllDBOlll]

Anorexia of peace. Just kidding. Did you already begin the cut?

Yeah it starts today and you may be right :P

But seriously am fat as fuk right now

[ktj4l]

Yeah it starts today and you may be right :P

But seriously am fat as fuk right now

Good luck! You didn't look 'fat as fuk' in any pictures or videos I've seen of you, but maybe you're using some epic MySpace angles. I understand you need to be disgustingly shredded as a bodybuilder though, so you gotta make sure you don't let the fat gains get out of hand. Are you planning to compete this year or just taking it down to 10% and then back up?

[lllDBOlll]

Good luck! You didn't look 'fat as fuk' in any pictures or videos I've seen of you, but maybe you're using some epic MySpace angles. I understand you need to be disgustingly shredded as a bodybuilder though, so you gotta make sure you don't let the fat gains get out of hand. Are you planning to compete this year or just taking it down to 10% and then back up?

Going down to 6% this time matey. 5 months should do it, with a couple of maintenance weeks in between. It's not that I use myspace angles, most of my fat is on my gut which is not often out :P

[ktj4l]

Going down to 6% this time matey. 5 months should do it, with a couple of maintenance weeks in between. It's not that I use myspace angles, most of my fat is on my gut which is not often out :P

6%? So contest this year? Otherwise you're gonna murder your strength for no reason.

[lllDBOlll]

6%? So contest this year? Otherwise you're gonna murder your strength for no reason.

There is an expo in May I said I would do some promo for if I was in the right shape. I retained around 90% of my strength this last cut, with the addition of maintenance breaks this time round I see no reason to lose substantial strength. Of course I will not be as strong as I am now but I still plan to be able to pull 180kg when I am down at 170lbs.

I'll be assessing how I look in May, if I look like I need more work, I will just slowly bulk some more. If good to go, I will maintain, then prep for a late show. Currently, with me being so fat beforehand, I figure from the last cut's experience I NEED to get down to 6% in order to see my lower belly fat go. Otherwise I will always have it.

Besides, any strength loss comes back pretty quick. You only have to look back in this log from when I finished cutting then started bulking, the numbers shot up.

[ulsak]

lol, my goal is 12% bf = will be twice as fat as you!

[ktj4l]

There is an expo in May I said I would do some promo for if I was in the right shape. I retained around 90% of my strength this last cut, with the addition of maintenance breaks this time round I see no reason to lose substantial strength. Of course I will not be as strong as I am now but I still plan to be able to pull 180kg when I am down at 170lbs.

I'll be assessing how I look in May, if I look like I need more work, I will just slowly bulk some more. If good to go, I will maintain, then prep for a late show. Currently, with me being so fat beforehand, I figure from the last cut's experience I NEED to get down to 6% in order to see my lower belly fat go. Otherwise I will always have it.

Besides, any strength loss comes back pretty quick. You only have to look back in this log from when I finished cutting then started bulking, the numbers shot up.

Yeah, you'll be able to gain most of your strength back quickly after the cut, but 6% is a crazy number. 8-10% will already have your abs fully visible. It'll be interesting to see how it goes for sure. Are you gonna be doing IF again?

[lllDBOlll]

Yeah, you'll be able to gain most of your strength back quickly after the cut, but 6% is a crazy number. 8-10% will already have your abs fully visible. It'll be interesting to see how it goes for sure. Are you gonna be doing IF again?

I know calipers are not always accurate but multiple point takings had me at 8-9% just before I went to Las Vegas. My upper 4 abs could be seen fairly well, needed I reckon 4lbs more to be permanently on show. Currently they are none existent haha.

I've never stopped doing IF, it is more enjoyable on a cut then it is on a bulk IMO. There have been times when I have had a small eating window and actually not wanted to eat anymore as I was full, with no desire to eat further.

I think for a bulk, the 8 hour window is the way to go. For cutting 6-4 hour seems optimal for achieving satiety.

[ulsak]

well, the 8 hrs window works for me for cutting aswell. But I have only two goals: keeping a healthy waistline and getting strategic low bodyweight for the competion in august. ( rather curl 45 kg than 54 kg)

[lllDBOlll]

well, the 8 hrs window works for me for cutting aswell. But I have only two goals: keeping a healthy waistline and getting strategic low bodyweight for the competion in august. ( rather curl 45 kg than 54 kg)

Tactical advantage! Can't be beaten!

I just found with lower calories a smaller window helped to keep me full but with nearly 3k going down my neck at times it was hard to fit it into a few hours.

Macenko Week 7 Day 1

Getting Mental with Macenko

Video





Supplementation

PWO - ProSupps Jekyll

Warm Up: 10 Mins Bike, YTWL's and Dislocations

Core Lift
Barbell Bench Press

Week 7 Day 1

20kg x 10
60kg x 8

75kg x 8
92.5kg x 6
105kg (232lb) x 4
112.5kg (248lb) x 3
120kg (265lb) x 3 x 2
100kg (220lb) x 17

[Jasonk282]

nice benching...repping 2 plates.

[lllDBOlll]

nice benching...repping 2 plates.

My kingdom for 1 rep of 3 plates!

[Raigs]

Nice benching! Did I see right you are DB benching 115? That is huge to push after a Macenko session

[lllDBOlll]

Nice benching! Did I see right you are DB benching 115? That is huge to push after a Macenko session

That was last week but yeah it was 115 dumbbells after incline dumbbells and Macenko.

[snLassen]

Massive session to begin the new year with, Dan. Forever mirin', sickening!

[lllDBOlll]

Massive session to begin the new year with, Dan. Forever mirin', sickening!

Happy new year matey you been watching that Jason Genova guy haven't you

[NaturalPursuit]

YEAH thats a big 2013 session! Great stuff and happy new year!

[fittofattofit]

Great way to start the New Year Danny! I'm impressed with the 265 x 3 x 2 because they looked really slow and solid, but I'm even more impressed with the 220 x 17!
6% at 170 is about right I reckon. At the moment I'd say you're no more than 15% and probably a bit lower, so LBM 161.5lbs if 15% at the moment and 159.8lbs at 170 and 6%. With a slow cut I can't see why you shouldn't keep your mass

170 and 6% will look huge --- it's where I would regard my ideal physique (although I'm shorter of course)
Looking forward to 2013!

[lllDBOlll]

YEAH thats a big 2013 session! Great stuff and happy new year!

Been beasting it yourself mate.

Great way to start the New Year Danny! I'm impressed with the 265 x 3 x 2 because they looked really slow and solid, but I'm even more impressed with the 220 x 17!
6% at 170 is about right I reckon. At the moment I'd say you're no more than 15% and probably a bit lower, so LBM 161.5lbs if 15% at the moment and 159.8lbs at 170 and 6%. With a slow cut I can't see why you shouldn't keep your mass

170 and 6% will look huge --- it's where I would regard my ideal physique (although I'm shorter of course)
Looking forward to 2013!

Heh well this was actually yesterday :P I haven't been in my gym since 2012... lol

I'm really bloated as chit at the moment. No proper training and combined with a VERY heavy drinking and eating session Saturday night plus the salty and fried stuff I ate last night = bloated as fuk cuz. I weighed myself this morning, was 194lbs but I know by the end of the week it will have dropped to 190lb so I figure I will go off that as my rate of loss, otherwise things will be off.

I should look huge on photos... tiny in clothes

Will end up wearing mediums tee's I reckon when down 170lbs. I think need to be 180lb shredded to still wear larges, that's the goal over the next few years anyways!

Benching is feeling good, arse came up on the 17th rep, wasn't going up on its own. Wrists are starting to ache now too, glad only got 3 more sessions of it left.

[Jasonk282]

How is th new benching frequency doing on your wrist?

[lllDBOlll]

How is th new benching frequency doing on your wrist?

Heh just mentioned in reply to Andrew they are starting to ache but fortunately not got many sessions left.

[snLassen]

Happy new year matey you been watching that Jason Genova guy haven't you

We were all witnesses!