jcpryor's Keto-friendly, 2013 BB.com Transformation Challenge Winner ***(SRS)***

[Cowmustard]

I as well love the 5/3/1 setup for what it's worth!!!

[Cowmustard]

Oh yea, I also rea a revision of the SS that placed squats on press and light pull day, then doing front squats on bench/dl day

Just FYI!!!

[jcpryor3]

If you want to move away from squatting 3x a week, All Pro is not for you. Look into 5/3/1 bro, it was life changing for me! Been doing this same program with different assistance templates since July and have seen some nice strength gains, increased muscle mass and all around enjoyment out of knowing I have a plan every time I step in the gym.

Check here for set up: http://www.blackironbeast.com/5/3/1/calculator

Wow! Thanks a lot Jax. I'm curious, how does one find out their max. I've read stuff about it in the past but never done it before. I was never concerned with my max, but where I currently was at. However, most calculators go off of 1RM or 5RM.

I as well love the 5/3/1 setup for what it's worth!!!

That settles it. I'm gonna go with the 5/3/1 program. My little bro might be a bit upset with me lol he'll be alright though. He's new to lifting, so it's probably best to keep him on SS right? Or could I have him do a variation of the 5/3/1 program that suits him? Any thoughts on this? I won't be switching programs until I've done my due diligence in figuring everything out about the 5/3/1 program. I wanna make sure I'm ready when it's time.

Tomorrow is Friday. I've been doing great. Skipped a carbup last week since my intake had been jacked up prior to. This week I'm carbing up and I can't wait. Hard work truly pays off. I plan on meeting my protein requirements on both days. Other than that, I'm just gonna eat whatever. I'll add everything up in MFP. I don't want to get to much into the technical stuff so I'm gonna keep it simple. That should be fine right?

Stat update: Coming soon (very soon........tomorrow actually lol)!

[Cowmustard]

cals in vs cals out bro.

[jcpryor3]

cals in vs cals out bro.

Your right! I won't over do the carb up. I'll be logging everything so I can make changes for my next carb up if necessary. We shall see. I smell TacoBell tomorrow though

[Cowmustard]

Your right! I won't over do the carb up. I'll be logging everything so I can make changes for my next carb up if necessary. We shall see. I smell TacoBell tomorrow though

mmmmm volcano burrito.... i am jelly

[jcpryor3]

mmmmm volcano burrito.... i am jelly

lol sounds pretty good right now huh? You won't be missing anything though. I can honestly tell you that every time I cheated, it was never worth it in the end. Srs.

[jcpryor3]

Stat Update:
179.6lb@12.2%, LBM@157.7lb

That LBM is pretty scary considering that I started at 167LBM. I don't know how accurate either number is though, so I'm not trippin bros. I'm getting stronger and I love the way I look, so that's all that matter.

Got my depletion workout knocked out.

Squats: 225lb x 3 x 5, 5, 5
Bench: 210lb x 3 x 5, 5, 5
Back Extensions: BW+25lb x 3 x 10, 10, 10
Chin-ups: BW x 5 x 5, 5, 5, 4, 3
Dips: BW x 3 x 10, 10, 10
Total Sets: 17

That should be good for a 24hr carb up. I'm not gonna over due it so it shouldn't be a problem.

Now, what to eat for breakfast? Taco Bell is for lunch and dinner is at my cousins house tonight. Great day ahead of me.

[jcpryor3]

Just checking in with everyone. My carb-up was okay. I could have micro-managed more but that's what I want to avoid I kinda just wanna have fun with it and see how far I can take it before actually hurting my progress. I guess I'll find out this Friday during weigh-ins. Started Friday morning and ended it on Saturday when I went to sleep.

Hopped back on strict keto diet Sunday morning. These last few days have been okay. I've been way under my intake (not enough fat or protein). Making sure I meet macros from this point forward. I know I said I'm gonna be doing bi-weekly carbs for now on, but I still wanna check something out. I wanna see if I drop weight by this Friday (weigh-ins). If I do, I'll stay with weekly carb-ups. It would benefit me since my work load is high. If not, then I'll go the bi-weekly carb-up route.

It's decided. I'll be switching to Jim Wendler's 5/3/1/ Program. I'm either gonna start next week or the following week. I'm excited and can't wait!!! It gives you so much flexibility but still provides you with the opportunity to build strength and muscle. I'll be using the "Boring But Big (BBB)" template like my bro JaxLifter! Great choice brosuf!!

That is all for now. I hope everyone is doing excellent and persevering through these tough times!!! We can all do it!!! Keep pushing!!! I don't believe we came this far for nothing, so push!!!!!!!!

[jcpryor3]

Today's a rest day. Just finished eating breakfast (2 eggs, 2 bacons, 1 beef hot dog). About to read some Word now and get ready for this divine appointment (meeting) at 10:30am.

Looking forward to tomorrow's workout. I weighed myself this morning. I was 183lb. Not sure I'm gonna be doing a carb up this week. That's okay though. That's more motivation to push and persevere until next week.

That's it for now. Catch you bro's later!

[Cowmustard]

zeh bible is always a good place to rest brosef. deffinitely having my conversations with the King about my work situation.

[jcpryor3]

zeh bible is always a good place to rest brosef. deffinitely having my conversations with the King about my work situation.

Yeah bro! I've recommitted my life and I'm giving him my all!! He deserves it.

What's going on with work bro?

[Cowmustard]

Yeah bro! I've recommitted my life and I'm giving him my all!! He deserves it.

What's going on with work bro?

Absolutely nothing good, need to get an idea on a new gig/career my man!

[jcpryor3]

Absolutely nothing good, need to get an idea on a new gig/career my man!

Sorry to hear that. What goes up must come down. What goes down must come up. It will get better with time. Just keep looking bro.

Stat Update: 177.8lb@11.5%, LBM@157.4lb
I was pretty happy when I weighed in this morning. Decided not to do a carb up because I need results, fast results. Not tomorrow, not now, but RIGHT NOW! I did a carb meal instead.

For breakfast I had 2 waffles and two pieces of bread with peanut butter and jelly on each slice. That's it. I'll finish the day off by meeting my protein macros and as much fat as I can.

That's it for now bros!

[jcpryor3]

Ended up doing a full on carb-up. I forgot my little cousins birthday celebration as this Saturday. He turned 4yrs old. I had a blest though! My brothers and cousins and I all had a huge water balloon fight. It was EPIC! I was supposed to end my carb-up on Saturday but ended it on Sunday instead.

Back on the Keto train today. Started BBB today and already love it. Can't wait for tomorrow's workout. Currently eating last meal of the night.

Saturday morning I tested for my 1RM's on the 4 big lifts. Results:

Squat: 335lb
Deadlift: 355lb
Bench: 255lb
Press: 165lb

I'm not happy where I'm at, but it's a starting point. It's time to push and get results.

That's it for now. I hope all my keto bros are pushing through these tough times (I know you all are). Keep pushin' and don't stop!

[Grifts]

Squat: 335lb
Deadlift: 355lb
Bench: 255lb
Press: 165lb

Nice job!

[jcpryor3]

Nice job!

Thanks Bro!!! I needed to hear that!

[jcpryor3]

Today's a rest day for me. First two days of BBB went well. Looking forward to Thursdays and Fridays workout. Here's the breakdown so far:

Monday
Press:
Set 1 - 100 x 5
Set 2 - 115 x 5
Set 3 - 130 x 5

Press: 60lb x 5sets x 10 reps
Chins: BW x 5sets x 8,5,5,6,5reps
Dips: BW x 5sets x 10reps

Tuesday
Deadlift:
Set 1 - 210 x 5
Set 2 - 240 x 5
Set 3 - 270 x 5

Deadlift: 130 x 5sets x 10reps
Hanging Leg Raise: BW x 5sets x 3,4,2,1,1reps

Thursday is Chest day and Friday is Squat day. I'm so ready!

I'm not sure if you all were aware, but one of my little brothers has been working out with me for a few months. Now my youngest brother (16yrs old) is in the gym with us. He started on Monday (first day of BBB). It's great to have him in there with us. There's been many struggles between me and him, so I believe God is gonna use the gym to discipline him. Only believe! That's my motto, so that's what I'm doing.

Future investments:
Inzer Forever Lever 10mm (Forest Green)
Adidas Adipower

I should be ordering my belt within the next week or two. I'm beyond excited. As far as the Adipowers go, I should be able to get those soon as well (maybe within the next month?). Patience makes the wait easier and the unboxing glorious lol

Anyone else using a belt for squats, deadlifts or presses? What about weight lifting shoes? I heard the shoes help with squats a whole lot. I'm gonna find out for myself. The belt is supposed to create more intra-abdominal pressur (IAP), which helps you maintain form during your squat. Check out the belt if you like (inzernet.com). It's sexy!

[Grifts]

I don't use anything other than chalk. Either barefoot or with my vibram 5 fingers if it is cold out. No straps, belts, wraps or anything here.

[jcpryor3]

I don't use anything other than chalk. Either barefoot or with my vibram 5 fingers if it is cold out. No straps, belts, wraps or anything here.

I definitely need to pick up some chalk for deadlifts. I've never really used straps or anything either. I think the belt would be good for squats and deadlifts though. My ultimate goal is to squats in the 400's and deadlift in the 500's. That's the main reason I'm gonna invest in the belt (and for the sake of not injuring myself in the long run). The shoes should help me reach greater depth and hopefully get rid of this nagging knee pain I get every once in a while.

[Cowmustard]

I used to squat in socks until I got my home gym.

ive also heard "bros" say good things about chuck taylors...

[jcpryor3]

I used to squat in socks until I got my home gym.

ive also heard "bros" say good things about chuck taylors...

Yeah I've heard that too. That's what my brother does. He wears his slipper to the gym some days and squats in his socks. Not sure if my mind is set on getting those Adipowers. I currently use PF Flyers to squat in. I guess they're kinda like chuck's but I'm not sure how closely related they are. I might have to try some chuck's out first.

On a side note, church was amazing tonight! At home now making my last meal of the day. Gonna grub and relax afterwards. Have a goodnight everyone!

[Grifts]

It is my understanding that if you can do it "raw" then you should. If you start using adjuncts like grips, belts, etc - you may be able to hit 500 DL faster, BUT you will always be dependent on them. It causes the supporting musculature to not come into play as much. So expect that your abs and erector spinae to not be as strong otherwise with belt use. Expect your grip to not be as good.

If you are going to use them, try to do warm ups and lighter squats without them, only do the heavier weights wearing grips. FYI your gym may not like you using chalk, as it leaves a lot of residue on the weights/white handprints everywhere.

Even shoes decrease your strength. Chucks are popular because they are a non-compressible sole, so you have a solid platform to squat off of. Tennis shoes/Cross trainers are made compressible to decrease strain when running/jumping/turning.

FYI: This is just what I have read about chucks/belts/wraps etc. I used gloves for a bit because my hands hurt. Then I manned up and got callouses on my hands/used chalk.

[jcpryor3]

It is my understanding that if you can do it "raw" then you should. If you start using adjuncts like grips, belts, etc - you may be able to hit 500 DL faster, BUT you will always be dependent on them. It causes the supporting musculature to not come into play as much. So expect that your abs and erector spinae to not be as strong otherwise with belt use. Expect your grip to not be as good.

If you are going to use them, try to do warm ups and lighter squats without them, only do the heavier weights wearing grips. FYI your gym may not like you using chalk, as it leaves a lot of residue on the weights/white handprints everywhere.

Even shoes decrease your strength. Chucks are popular because they are a non-compressible sole, so you have a solid platform to squat off of. Tennis shoes/Cross trainers are made compressible to decrease strain when running/jumping/turning.

FYI: This is just what I have read about chucks/belts/wraps etc. I used gloves for a bit because my hands hurt. Then I manned up and got callouses on my hands/used chalk.

You always have some goof information Grifts. Thank you for sharing!

Since my form on deadlifts is good, I won't be using the belt on warm-up sets as you mentioned. I will most likely only use it during week 3 of BBB when I do 95% of my max. I think it'll come in handy more when I reach my goals.

You've pretty much convinced me to go with the Chuck's. That's what I'm gonna do instead. The Adipowers cost $200. I can save a lot by going with the Chuck's. Thanks Grifts. Edit: I went on converse.com and there's a bunch of different Chuck's. Should I be looking into a certain pair?

Today's a training day. Looking forward to bench and db rows. BBB is made up of a big lift, followed by the same big lift and then an accessory exercise. I think I need more volume. What do you all think? Should I add one or two assistance exercises at the end of my workouts?

That's why I love 5/3/1. It's a very flexible program. On days I don't feel like doing much, I can get my compound lift in and call it a day. On other days, I can go all out! Anyways, let me know if you have any suggestions. Here's how the program currently looks:

Monday:
Press - 3 x 5
Press - 5 x 10
Chins - 5 x 10
Dips - 5 x 10 (Added these)

Tuesday:
Deadlift - 3 x 5
Deadlift - 5 x 10
Hanging Leg Raise - 5 x 10

Thursday:
Bench - 3 x 5
Bench - 5 x 10
DB Rows - 5 x 10

Friday:
Squat - 3 x 5
Squat - 5 x 10
Leg Curl - 5 x 10

[jcpryor3]

Just got back from soaking in the hot tub. It felt great! My hammies were super tight so I decided that was a good idea.

Weighed myself yesterday morning and IIRC, I was 182.somehting lol I decided to do a carb up still. One day was good enough for me. Ended it thi morning. When I woke up I used the restroom and measured myself. I was 178.something. I thought that was pretty weird. Anyways, back on full fledged keto today. As much as I wanna have another carb up day today, I have to stay disciplined. I'm after results!!!!

Thursday workout (3/28/13)
Bench
Warm-up: 90lb x 5, 115lb x 5, 140lb x 3
Work-set:150lb x 5, 175lb x 5, 195lb x 5
BBB: 90lb x 5 x 10, 10, 10, 10, 10
DB Row: 50lb x 5 x 10, 10, 10, 10, 10

Friday workout (3/29/13)
Squat
Warm-up: 120lb x 5, 150lb x 5, 180lb x 3
Work-set: 195lb x 5, 225lb x 5, 255lb x 6 <----- (last set was a beast, barely got the 6th rep)
BBB: 120lb x 5 x 10, 10, 10, 10, 10
Leg Curl: 100lb x 5 x 10, 10, 10, 10, 10

Finished the first week of BBB. Pretty excited for week 2. Gotta do work!

Ordered my Inzer belt so it's in the working! Can't wait for it to get here. Decided to just use my Merrell Trail Gloves to squat and deadlift in. They're comfortable, have zero heel drop and get the job done.

Also got to order this awesome Ninja hoodie! I'll post a pic when it get's here.

Was just watching a youtube video (BarBrother) and realized I never posted a video of the crazy burpees I used to do. I'll be posting it really soon. Gonna be getting back into Tabatas since my EC stack is pretty much gone (on my last pack of ephedrine). I might focus on the burpees though and use the tabata protocol. We shall see.

Will also be getting some squat footage next week. Need to work on my form still. I'll post it in here along with one of the form check threads.

That's it for now. Looking forward to tomorrow (Resurrection Day)!!! Can't wait!! Everyone have a blessed rest of the day!

[jcpryor3]

Update:
Switching my macros up a bit (increasing carbs). I'm gonna focus on getting in 1g/lb bodyweight for protein. Other than that, I'm gonna be eating pretty much whatever I want. I'll be monitoring cals still in order to make sure I'm staying at the proper deficit. I'm guessing my macros will be somewhere around these numbers:
Protein: 170g
Carbs: 100-150g
Fat: Remaining cals

Not a huge difference from keto, but I'll be able to get in some more carbs and eat literally ANYTHING (as long a I meet protein macros).

Any thoughts on this update? Feel free to chime in and share your feedback at any time.

[Grifts]

Recently read a study where the dieters who had the least amount of carbohydrates lost the highest % of fat vs those with higher carbohydrates(provided by Shenpen, tx)

In the long term though, being overall happy with life and yourself is most important. If eating more carbohydrates makes you happy, go for it. As long as you can keep calories under control, you will do fine. Lots of people diet with carbs, probably more than keto, and are successful at it.

[Cowmustard]

an easy diet to follow is a diet that easily creates results. jelly of your carbs my man!!!

[jcpryor3]

Recently read a study where the dieters who had the least amount of carbohydrates lost the highest % of fat vs those with higher carbohydrates(provided by Shenpen, tx)

In the long term though, being overall happy with life and yourself is most important. If eating more carbohydrates makes you happy, go for it. As long as you can keep calories under control, you will do fine. Lots of people diet with carbs, probably more than keto, and are successful at it.

Yeah, I was reading somewhere in the two threads I came across that carbs impacted the amount weight he gained and the amount he lost. He said that protein played a small role and didn't really have an impact if he had more than enough protein. That's the reason I'm focusing on minimum protein (1lb/lb lbm) and 100g carbs and the rest fats.

I'm curious to try it out and see my results. Guy said he got to 7% bf I believe it was. If it doesn't work, I'll be back on keto in no time. Just wanna experiment a little bit.

an easy diet to follow is a diet that easily creates results. jelly of your carbs my man!!!

Exactly! Gonna give this a shot for a few weeks and record the DATA! I'll be updating periodically. Yesterday I din't really log my food on MFP. Today I got everything down packed. Don't be jelly about the carbs though. They go by so faaassst! It is nice to have a peanut butter and jelly sandwich though had two breakfsat burritos from McDonalds this morning. Yummm!

Here's the two threads/articles I came across that made me wanna experiment (if anyones interested):

http://www.myspace.com/leanmonkey/blog/176090863
http://forum.bodybuilding.com/showth...#post267205351

[jcpryor3]

Happy Resurrection Sunday!!! Jesus Christ lives!! Have a blessed evening everyone!!