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  1. #91
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by EpicLevelWizard View Post
    Day 1 complete and I'm having issues getting to sleep from a lack of carbs.

    Going low carb for this and I've only had 24g carbs today, lol.

    Good luck and good night all.
    Hey, good job joining up.
    Feeling that bad sleep pain. Low food, makes me sleep like crap too.

    <<<dreams about food.
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  2. #92
    achieved bro status discdoggie's Avatar
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    I went over yesterday, but still in deficit. THAT is precisely why I use such an aggressive deficit...I know I'll have days like these. Just wanting creamy coffee. I ended up at close to 1750.

    I know, from when I (intentionally) bulked in 2010-2011 that my maintenance (with my rather high activity level---I'm a ****ing animal!) teeters around 2100-2150 or so.

    If I could consistently stick to 1350 this **** would be melting off me and at week 9 I could coast.
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  3. #93
    Registered User acrawlingchaos's Avatar
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    You're still getting into the grove of counting and limiting DD. Another week on this and you'll nail it down. Try saving more of your calories for later in the day, it may help.
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  4. #94
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post
    You're still getting into the grove of counting and limiting DD. Another week on this and you'll nail it down. Try saving more of your calories for later in the day, it may help.
    I'm still getting used to having a higher maintenance level than I did last year. I can make the cal number consistently, for me the challenge is getting better food variety. My deficit is small though.

    Making time to make more delicious options. Next on the hit parade is to prepare some multi bean salads to take with lunch, they keep so nice, and the flavor actually improves with time marinating. My food variety and quality suffer when I first start a deficit. Gotta get back into the swing.
    Last edited by EjnarKolinkar; 01-17-2013 at 07:52 AM.
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  5. #95
    Registered User yeashescool's Avatar
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    this looks like a pretty fun thing to do. Since im in midst of a transformation already, I may just join this.
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  6. #96
    achieved bro status discdoggie's Avatar
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    Nearly a perfect nutrtional day. I should duct tape my mouth and go to bed now.


    Today was push

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    5 sets bb bench press

    4 sets HS incline press

    3 sets pec dec

    4 sets smith machine shoulder press

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    4 sets tricep pressdowns

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  7. #97
    Registered User Seikyo's Avatar
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    In! I'll start this sunday after my finals are done! I'm at 233 pounds and want to drop to 170. The hardest part will be posting pictures
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  8. #98
    ❚█══█❚ EjnarKolinkar's Avatar
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    7 min Bike

    Warm up with bands

    Leg raise 25

    WG Seated Trap Row Low Cable

    50 plate loadx8
    70 plate loadx8
    80 plate loadx8

    DB Lateral

    20x8
    20x8
    30x8 not good

    DB Shrug
    60x8
    70x8
    70x8

    Triceps Pushdown Cable

    20 plate loadx8
    30 plate loadx8
    40 plate loadx8

    OH French Press

    45x8
    55x8
    65x8

    Standing OHP

    65x8
    75x8
    85x8

    Plates on cables on POS slider. I still suck at OHP. Most things comfortable rep weight range change. Dreamer on last set laterals.


    Goal CAL-2,640 CHO-200 FAT-100 PRO-235

    Actual 2,654 247 98 197
    Last edited by EjnarKolinkar; 01-17-2013 at 07:49 PM.
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  9. #99
    ❚█══█❚ EjnarKolinkar's Avatar
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    Off tonight.

    Goal CAL-2,640 CHO-200 FAT-100 PRO-235

    Actual 2,638 250 86 235

    http://www.myfitnesspal.com/food/diary/EjnarKolinkar

    Got the bean salad put together, its as good as I remember. I need to prepare more meat next week. relying a bit too much on the powder, and its just not as filling.

    The frozen greek yogurt with fiber cereal, whey, SF pudding and walnuts was the best thing this week. Really filling.



    The new to me Powerblock 90's have been great. Putting the 50's on CL tomorrow.

    Last edited by EjnarKolinkar; 01-19-2013 at 05:58 AM.
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  10. #100
    achieved bro status discdoggie's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Off tonight.

    The frozen greek yogurt with fiber cereal, whey, SF pudding and walnuts was the best thing this week. Really filling.

    /IMG]

    SF pudding = sugar free I'm guessing? Sounds good. Although, to be fair, Alpo is sounding good to me at this point.


    I have company right now ( ) so i won't go into deep detail.


    Today was push. i did 10 sets of pull-ups to start. By set 6 I wasn't getting over 6 reps. Fried biceps. Sometimes I fear them getting TOO big. (In b4 someone from female forum chimes in telling me I'm delusional---that it's not muscle, it's fat. . )

    Intervals on the arc trainer.

    Long trail run tomorrow.


    Slightly over on cals (1460---goal is 1350) but everything else was good. Hungry.


    Chaos, should I drink more water?
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  11. #101
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by discdoggie View Post
    SF pudding = sugar free I'm guessing? Sounds good. Although, to be fair, Alpo is sounding good to me at this point.
    Yep, you guessed it about a teaspoon sugar free pudding mix. Last night I did the sleepwalk eat for 3/4 of a bagel. Though I dreamed it, but found the remnants...

    Photobucket is being a pain tonight too. Gak
    Last edited by EjnarKolinkar; 01-20-2013 at 08:26 AM.
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  12. #102
    Registered User acrawlingchaos's Avatar
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    @Eknar, nice consistency w the macros man. Send me a PM with how much your selling dem powerblocks for



    DD..... make sure you get your 128 oz of water in
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  13. #103
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by acrawlingchaos View Post
    @Eknar, nice consistency w the macros man. Send me a PM with how much your selling dem powerblocks for
    Shipping to NH, $957.36

    In the CL thread today a guy was asking if he should pop $400 for a set of Powerblock 120 pound.... My areas been dry for heavier Powerblocks and Ironmasters for most of the year. Would go $600 in a second for a pair.

    Doing back: in progress

    7 Min on Bike

    Twist with 2x4 25
    DB side bend 50x25
    Good morning barx20

    Bent over row BB

    115x8

    DB one arm row

    60x8
    70x8

    Pull Up assist top rung Total Gym

    CGx8
    WGx8
    MGx8+20 Lb to sled
    MGx8+40 Lb to sled(7+8 ish ROM)

    RDL

    115x8
    135x8
    165x8

    Good Morning


    55x8
    60x8

    Have not been running good mornings, new.


    Goal CAL-2,640 CHO-200 FAT-100 PRO-235

    Actual 2,680 179 106 262

    Edit: I'm hungry. Hurry up tomorrow, I need some food.
    Last edited by EjnarKolinkar; 01-20-2013 at 08:53 AM. Reason: MFP mistake
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  14. #104
    achieved bro status discdoggie's Avatar
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    I got a pm from someone asking why I don't post my reps and poundages. Here's why:


    It doesn't matter what I lift. I truly think some bull**** in their journals, as pathetic as that is. And even if they're not, without a vid those numbers don't mean ****. I've seen some crappy ROM in my day. Just look at the "winner" of the pullup comp. Even spicoli who knows jack **** about lifting ROM was like "WTF?" We saw late because we lost power for 2 weeks after the hurricane.


    So anyway yeah. NO numbers posted here. Be assured that ROM is near-perfect and the poundage is heavy to ME.
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  15. #105
    Wings of 45s birdiefu's Avatar
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    DD, you must, must try the FF/SF pudding mix! A tablespoon in some greek yogurt or cottage cheese and it's so delicious, party in my mouth on a cut (or, even on a bulk it's delicious) . Though I hear you about anything seeming good about now, lol. But the results are worth the grumblies.
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

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  16. #106
    achieved bro status discdoggie's Avatar
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    Originally Posted by birdiefu View Post
    DD, you must, must try the FF/SF pudding mix! A tablespoon in some greek yogurt or cottage cheese and it's so delicious, party in my mouth on a cut (or, even on a bulk it's delicious) . Though I hear you about anything seeming good about now, lol. But the results are worth the grumblies.
    Lol I did last night! here was my version:

    1/2 non fat cottage cheese

    1/2 c nonfat greek yogurt

    1/2 scooop banana creme whey

    50 grams ripe banana

    8 grams nf sf banana pudding mix

    5 grams unsweetened shredded coconut

    1/8 t coconut extract

    1/8 t banana extract

    2 T unflavored coconut milk (not the one in the can in the ethnic section---the one in dairy---onl;y 45 cals per cup)


    all that (it was HUGE!) only 327 calories and sky-high with protein
    \



    I am making a huge batch tonight and plan to freeze in 1/2 size servings for nighttime snacks
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  17. #107
    Registered User acrawlingchaos's Avatar
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  18. #108
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    With the start of this on the 13th I also started my 3rd cycle of AllPro's beginner workout. I felt pretty good this week but my diet was...meh. I know I ate things I shouldn't have due to grad school starting back up. Even so, I managed to drop 3.2 lbs this week. That puts my at 367 lbs which is a number I probably haven't seen in 3-4 years.
    Trample the weak...Conquer the strong...Hurdle the dead

    Former 400+ Guy

    Current Program: Cycle 4 of AllPro's beginner routine

    Dec 1st - Mar 1st Transformation Participant

    Starting Weight - 393.2 lbs (Dec 1st)
    Current Weight - 351.6 lbs (Feb 24th)
    ----------------------------------
    Total Weight Loss - 41.6 lbs

    Ending Goal Weight: 340.0 lbs
    Ending Weight: ???
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  19. #109
    Wings of 45s birdiefu's Avatar
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    Enjoy, DD! My go-to flavors are chocolate fudge, butterscotch, and cheesecake. I might make some chocolate fluff tonight (PP, egg whites, Walden's SF choc syrup, FF/SF chocolate fudge, touch of espresso powder, stevia, and diet cream soda). I had my refeed yesterday so sad about my extra low cals again. At least my fluff is very filling and tasty to boot.

    alacriTEA - Good job on the lowest in years, despite the diet snafu. Keep at it and the pounds will keep falling off!

    Originally Posted by acrawlingchaos View Post
    [center]I am officially IN!]
    About time! You are gonna kick some butt
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

    Finally started a blog: http://forum.reactivetrainingsystems.com/blog.php?13870-birdiefu
    Training vids: www.youtube.com/user/birdiefu/videos
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  20. #110
    Registered User acrawlingchaos's Avatar
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    Okay, today was the first official day of the routine. I am glad I did a test drive, as it seems to have knocked all the DOMS out.

    Upper Power

    BOR
    145 x 5
    145 x 5
    145 x 5
    165 x 3

    Weighted Pull ups
    +25 x 7
    +25 x 7

    Rack Chins
    +20 x 10
    +20 x 10

    Bench Press
    165 x 5
    165 x 5
    165 x 5
    205 x 4

    Incline Bench Press
    115 x 5
    115 x 5

    OHP
    95 x 8
    95 x 6

    Barbell Curl
    65 x 10
    85 x 8
    100 x 4

    Skull Crusher
    65 x 10
    75 x 8
    80 x 3

    I felt really good about todays workout, though it's just day 1. I am hoping that by week 4, I will have recovered all my strength and hitting PRs again.


    With videos for form critique.
    GFY
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  21. #111
    ❚█══█❚ EjnarKolinkar's Avatar
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    Originally Posted by discdoggie View Post
    I am making a huge batch tonight and plan to freeze in 1/2 size servings for nighttime snacks
    Originally Posted by birdiefu View Post
    Enjoy, DD! My go-to flavors are chocolate fudge, butterscotch, and cheesecake.
    Froyo is the best way, I love to freeze it for a while, makes it thicker and more delicious IMO. Mmm going to have to do butterscotch soon.

    Originally Posted by acrawlingchaos View Post
    I am officially IN!


    Originally Posted by alacriTEA View Post
    3rd cycle of AllPro's beginner workout.
    Good job, and good pick with the Allpro.






    I don't get accused of the e-stating thankfully. I just put my numbers in because I forget where I left off, so I remember to add a chain or a plate. I don't want huge logs, just 2 scoops of hyooge.
    *A bodybuilder uses the weight to work the muscle*
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  22. #112
    Squats and Milk Bando's Avatar
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    Originally Posted by acrawlingchaos View Post
    Send me a PM with how much your selling dem powerblocks for
    http://ithaca.craigslist.org/spo/3559723636.html
    ▪█───────█▪

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  23. #113
    Wings of 45s birdiefu's Avatar
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    My fluff tonight was delicious and filling for such low cals and good amount of protein, I thought I might share my recipe. I decided not to go with chocolate tonight, I haven't had a new fluff flavor in a long time.

    Fluff version 2! (vanilla spice)

    130g egg whites
    1/2t guar gum
    1 packet truvia
    Beaten until stiff peaks then add dry:

    30g TN Complete Dairy isolate (natural vanilla flavor)
    2 packets truvia
    2t FF/SF pudding mix (butterscotch)
    Good helping of cinnamon (~2t?)
    a bit of cardamom (~1/2t?)
    a touch of NoSalt

    Add dry to egg whites, beat the crap out of it. The pudding mix deflates this more than without it. But that's okay, it will get better.

    Then add more wet ingredients:
    ~1/2t vanilla extract
    1/3c diet cream soda

    Then beat all to hell again. Will still be a bit flat. Put in freezer then beat to hell after it's quite cold. Will raise up and be fluffier. Stick back in the freezer again till it's crusty around the edges (well, that's how I like it...), then enjoy! It was some very tasty fluff tonight

    Totals (c/f/p/cals): 3/0/40/189
    Yeah, my program's cals never match up with macros...so 172-189 cals
    Best meet lifts (raw w/wraps):
    SQ: 320 (148), BP: 140 (165), DL: 307.5 (148)

    Squat in 148 raw(w/wraps) PLWatch rankings: Best of Best American Women #13, Current American Women #5
    Goal to rank in Top 20 World All-Time Records: >330.7 lb

    Finally started a blog: http://forum.reactivetrainingsystems.com/blog.php?13870-birdiefu
    Training vids: www.youtube.com/user/birdiefu/videos
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  24. #114
    Registered User acrawlingchaos's Avatar
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    OK... Diet plan is as follows.

    Variable calorie day (Days may seem off... I have an odd work schedule).

    Intake by day.
    Sun = 2250
    Mon = 1750
    Tues = 2750
    Wednesday = 2250
    Thursday = 2250
    Friday = 2250
    Saturday = 2750

    This will place me at an average of 2350 per day. This will be maintained and slowly increased as needed on a bi weekly basis in increments of 350 calories per week (50 calories per day).

    Protein goal and fat goal is 1 gram and .4 grams per pound of goal BW respectively. This equates to 170 grams of protein and 68 grams of fat. Diet will be posted on a weekly basis.

    My goal is to increase in weight by 5 pounds over the course of the next 3 months (hopefully recomping.... lofty goals).
    GFY
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  25. #115
    psychosomatic quietchef's Avatar
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    Just done week one. Didn't make a ton of progress, but now lessons are learned and the time was not wasted. Still have 11 weeks left on my timeline to make a noticable difference.

    Lots of great posts here.

    I'll add a cut n pastie from my journal:

    Cardio 20 min, bike, program #2

    Deadlift *
    135 x 8 warmup
    185 x 5
    205 x 5
    225 x 5
    245 x 5
    265 x 5
    285 x 4 pause, then 1 more.
    205 x 8

    Cable Rows (used my d-handles )
    110 x 8
    120 x 8
    130 x 8
    140 x 8
    150 x 8
    160 x 8
    170 x 8

    BB Shrugs
    175 x 8 x 4

    Drag Curls EZ bar
    65 x 8 x 2
    75 x 8

    Hammer Curls
    25 x 8
    30 x 8 x 2

    *Doing full stop, rather than my usual touch-n-go. Much harder with the full stop to maintain the spine position, seem to want to round my back from not dropping my hips enough at the end of the movement (each rep). Have to remember the cues better.

    Overall a good day. Learned a little more about myself, so all's well.
    ________________________________________
    My biggest struggle is the most basic: consistency.
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  26. #116
    Apex idiot Broskis's Avatar
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    A hell of a challenge but will be good to see how you guys come out the other side.
    When the Eagles are silent, the Parrots will jabber.
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  27. #117
    ❚█══█❚ EjnarKolinkar's Avatar
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    7 min Bike
    Active Stretch Lower

    Squat
    Barx12
    115x8
    135x8
    155x8

    Prone Hamstring Curl
    35x8
    45x8
    55x8

    One Leg Calf Press
    BW+50x15
    BW+50x15


    Reverse wrist curl
    45x10
    50x10

    Nothing exiting, weekend for both back and legs not working. Shifting legs to Thursdays. No problems on rep range change, or the start weights.


    12th day calorie bump, I look like soggy noodle. I have done well over the last year with short 2 week sessions at 2600 to keep fat gains at bay. As I plan to go longer, I will be doing a few days at 3100 over the next 8 weeks, or until I cannot stand losing any more size, whichever comes first.

    Goal CAL-3100 CHO-345 FAT-100 PRO-215

    Actual 3,103 373 85 233

    Tomorrow its back to the veggies.



    Still scrawny, but better than last year.
    Last edited by EjnarKolinkar; 01-21-2013 at 11:44 AM.
    *A bodybuilder uses the weight to work the muscle*
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  28. #118
    Registered User Monty5252's Avatar
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    in it to win it
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  29. #119
    McDonalds :) ktothewire's Avatar
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    Great job guys!

    Keep working hard!

    Each rep work it!

    Feel the burn!

    Dedication.

    Pride.

    A new you!
    USMC.
    "If there’s no enemy within, the enemy outside can do us no harm."
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  30. #120
    whalemode perfektion's Avatar
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    In on this sheet, would be nice to get at least 20lbs down...takin it slow!
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