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  1. #211
    Wings of 45s birdiefu's Avatar
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    Originally Posted by Interrogate View Post
    Nomnoms.
    I ate cow, with red peppers, green peppers and red onions. Topped it with an overmedium egg and wrapped with iceburg lettuce.

    Wife approved and took picture while I was eating.

    OMG, this pic is just perfect! Love the attitude (I'm a gonna rip this here meat n veg to pieces!) and the hunk of raw burger on the table. LOL, made my day BTW, love those burger seasonings too.
    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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  2. #212
    Registered User CathyVee's Avatar
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    DD, that video inspired me to do a couple of neutral grip dead hang chin-ups on my Iron Gym. I keep telling myself that I could do an actual pull up if I would just practice but I never remember to do so. Whenever I see someone doing pull ups at the gym I tend to watch just 'cause its so impressive.

    Birdiefu, that's just 4 weeks progress? Wow! What's RFL?

    Interrogate has inspired me. My contribution to food photos: Pepperjack cheeseburger. The burger is made with 93% lean ground beef. I made enough patties last week that I've been eating one for lunch most of the week. 440 cals 37 P/17 F/37 C. I do not do low carbs. My daily carb goal is ~140 so I've always got room for bread.



    ACC gave me some advice for a refeed day. I was too nervous to eat 2100 cals but I did make it up to 1900. I'm weighing myself everyday and have been holding steady at 128.6 since last Tuesday. Tomorrow's my official weigh-in so I'll update it in the system tomorrow.
    My Journal: http://forum.bodybuilding.com/showthread.php?t=140511571

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  3. #213
    Registered User acrawlingchaos's Avatar
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    Great burger.... I'll add to the food porn later, as Val and I will be going to Texas Roadhouse for lunch, and then watching Hansel and Gretle.

    CathyVee, if that's what you are comfortable with, that's fine. You will still be in a deficit at that intake so it is definitely a safe and will add a little sanity to the week. Just remember to account for retention and that the best time to weigh yourself is the day of and before the refeed. As you feel more secure with the refeed protocol, you may be willing to add that 100-300 extra calories in (which shouldn't produce spill over to fat if you have been in a proper deficit through out the week).
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  4. #214
    Registered User alacriTEA's Avatar
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    Nutrition was spot on this week... I felt really good and fortunately the scale reinforced my feelings. Weighed in at 362.0 lbs this morning. Another 5 lbs bites the dust!
    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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  5. #215
    Wings of 45s birdiefu's Avatar
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    Thanks, Cathy! RFL (Rapid Fat Loss), is a type of PSMF (Protein-Sparing Modified Fast) with a pretty strict protocol developed by Lyle McDonald. It is designed to lose as much fat over a short time period while retaining as much lean mass as possible, and there are different methods depending on where you are starting at BF%-wise. It's great as long as people follow the protocol to a T - problem is most people want to "adapt" it, and that is where it's easy to fail on it.

    In regards to a refeed - generally if you keep fats low (below 50g) and your carb sources aren't too high in sucrose/fructose, you won't have any fat spillover. Since you don't limit carbs much during the week, you probably don't need a ton of carbs during your refeed (by a ton, I mean like 500+g for your size, lol), but at least getting your total cals over maintenance with your carb increase should help restore leptin levels a bit.

    As for me, I had my "refeed" yesterday (not a true refeed, since I'm RFLing...) and after 300g carbs I actually stepped on the scale this morning at about a half pound lighter than pre-refeed, which is the opposite of what should happen! However, I think a lot of that is because my lady hormones decided to alleviate a lot of my bloat since yesterday morning. Also measuring a tad less at waist and thigh, but will not update stats until next weekend.

    alacriTEA - Great job sticking in there, feeling great, and reaping the rewards! Remember don't get discouraged if the scale stops giving you such nice feedback at times - are you tracking measurements regularly too?
    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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  6. #216
    achieved bro status discdoggie's Avatar
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    I don't do re-feeds. Intentional ones anyhow. I keep my carbs moderate throughout the cut (100 grams, approximately) and stay the course the entire 12 weeks.

    I'll "re-feed" when I'm done.
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  7. #217
    Registered User alacriTEA's Avatar
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    Originally Posted by birdiefu View Post
    alacriTEA - Great job sticking in there, feeling great, and reaping the rewards! Remember don't get discouraged if the scale stops giving you such nice feedback at times - are you tracking measurements regularly too?
    Indeed... I started taking weekly progress photos and measurements 2 weeks ago when I started the challenge. A part of me regrets not taking some from the very beginning of my transformation. I will continue my pics and measurements until I am done (not just 12 weeks). At the end I plan on putting together some type of time lapse transformation video.
    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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  8. #218
    Registered User acrawlingchaos's Avatar
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    OK, first weeks nutrition is in. Of course not feeling well I under ate a bit. Funny enough, I felt content at this intake. My weight is down from 165.4 to 164.4. I want to keep the weight loss to less than a half a pound a week, as I believe a recomp can happen at that pace. I will try to increase average intake by 50-100 calories this week.

    Day ....Fats.... ...Carbs... ..Protein.. ..Calories..
    Sun 105 133 172 2220
    Mon 77 126 151 1880
    Tues 91 188 166 2300
    Weds 79 147 153 1980
    Thur 77 128 151 1890
    Fri 94 174 141 2170
    Sat 102 238 139 2450
    Avg 89.2 162 153.2 2127
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  9. #219
    Registered User GarbageJedi's Avatar
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    Well, I did it. Registered and pics are in! Thanks for the push.
    Cutting on All Pro's

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  10. #220
    Registered User acrawlingchaos's Avatar
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    Originally Posted by GarbageJedi View Post
    Well, I did it. Registered and pics are in! Thanks for the push.
    WOOOT!!! Looked at the photos and it seems like you have a great starting point. Looking forward to your progress.
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  11. #221
    Registered User GarbageJedi's Avatar
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    Originally Posted by acrawlingchaos View Post
    WOOOT!!! Looked at the photos and it seems like you have a great starting point. Looking forward to your progress.
    Thanks! Wife said quote "as if you weren't obsessed already" when I asked her to take the pics and why i was doing it.
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  12. #222
    Registered User GarbageJedi's Avatar
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    I thought Interrogate looked familiar....
    Attached Images
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  13. #223
    achieved bro status discdoggie's Avatar
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    Calories---1291

    Carbs---107

    Fat---42

    Protein---138
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  14. #224
    Registered User Interrogate's Avatar
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    GarbageJedi, dude you're going to look beastly after a cut!
    DiscDoggie, your diet is ON POINT. Youre gonna be thick, solid and tight... Brahhhhh-ette.

    So my pudgie belly is getting softer, which Im disappointed about. I wanted it to shrink, but stay firm. Not much you can do I guess, since it's been fat for so long.

    Did some Army bodyweight crossfit style work out in the A.M. and some swimming during lunch.

    Food was:
    1843kcal 248g Pro 96g Carb 61g Fat. Guess the fat was too high. It's because of the beef...

    This next month will make or break the challenge. I have to leave the country for a month and I'm not sure about access to good food or gym time. It'll be interesting for sure. Wish me good luck, may my duty location have access to a crapload of fish, greens and some sort of a gym.
    Last edited by Interrogate; 01-27-2013 at 07:38 PM.
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  15. #225
    Thunderthighs EjnarKolinkar's Avatar
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    Active Stretch Lower

    Squat
    115x8
    135x8
    160x8


    Prone Hamstring Curl
    45x8
    55x8
    60x8

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

    Reverse wrist curl
    45x10
    55x10

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

    Actual 2666 238 74 271

    Today was another bout with the dishwasher, after near total disassembly, and testing, I found the bad relay. Parts on order. Hooray. Left my back sore, no desire to lift. Not missing out on WO though.
    Last edited by EjnarKolinkar; 01-27-2013 at 09:34 PM.
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  16. #226
    Registered User iarebrian's Avatar
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    In it. And just found this thread.

    Good luck to all.
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  17. #227
    Registered User GarbageJedi's Avatar
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    Working nights... Sleep and appetite suffer. It seems to be one extreme or the other. No appetite can't sleep or starving and don't want to get out of bed. Not hungry but plan on going to gym in a couple of hours and it looks like I may have missed my macros by a bit. I guess I can follow up with a protein shake and peanut butter, but the thought kind of makes me ill.

    Goal: cals 1800, Pro-225g, Fat-45g, Carb.....

    Actual cals 1600 P: 196, F: 40, C: 21
    Cutting on All Pro's

    Squat 195
    Bench 195
    BOR 125
    OHP 125
    SLDL 225
    Curls 95
    Calf raises 245



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  18. #228
    Registered User Interrogate's Avatar
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    Originally Posted by GarbageJedi View Post
    Working nights... Sleep and appetite suffer. It seems to be one extreme or the other. No appetite can't sleep or starving and don't want to get out of bed. Not hungry but plan on going to gym in a couple of hours and it looks like I may have missed my macros by a bit. I guess I can follow up with a protein shake and peanut butter, but the thought kind of makes me ill.

    Goal: cals 1800, Pro-225g, Fat-45g, Carb.....

    Actual cals 1600 P: 196, F: 40, C: 21
    Refeed on your rest/day off and you'll be doing well. I'm keeping close tabs on you, you've got greatness ready to pop out.
    US ARMY
    Volvo 240
    240sx [1uzfe swap]
    Haven't had a protein shake since 2012.
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  19. #229
    Registered User GarbageJedi's Avatar
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    Originally Posted by Interrogate View Post
    Refeed on your rest/day off and you'll be doing well. I'm keeping close tabs on you, you've got greatness ready to pop out.
    Dude, your awesome! First thanks for your service and thanks again for your uplifting comments. I'm am so glad I did this!
    Cutting on All Pro's

    Squat 195
    Bench 195
    BOR 125
    OHP 125
    SLDL 225
    Curls 95
    Calf raises 245



    " I am what I am and that's all what I am..." Popeye the Sailor
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  20. #230
    It's never too late! alabama22's Avatar
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    Maybe I should think about this too it will motivate me even better. But those before pictures are from yesterday after losing 5KG's in 3weeks... Jeez nobody saw me without a shirt for like 10yrs
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  21. #231
    Registered User Interrogate's Avatar
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    Originally Posted by alabama22 View Post
    Maybe I should think about this too it will motivate me even better. But those before pictures are from yesterday after losing 5KG's in 3weeks... Jeez nobody saw me without a shirt for like 10yrs
    You're damn right you should do this. Also, gotta ask... How'd someone from Slovakia chose the name "Alabama"?
    US ARMY
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    Haven't had a protein shake since 2012.
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  22. #232
    Registered User casuncion11's Avatar
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    good luck to all!
    in!
    It's a lifestyle.
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  23. #233
    It's never too late! alabama22's Avatar
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    Originally Posted by Interrogate View Post
    You're damn right you should do this. Also, gotta ask... How'd someone from Slovakia chose the name "Alabama"?
    I know, I know... it was really time to start doing something with my body. And I don't know why I use that word for username. It's stuck in my brain from a long time ago so I can't explain it. Any kind of newspaper will do the job for proof?
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  24. #234
    Registered User Interrogate's Avatar
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    Originally Posted by alabama22 View Post
    I know, I know... it was really time to start doing something with my body. And I don't know why I use that word for username. It's stuck in my brain from a long time ago so I can't explain it. Any kind of newspaper will do the job for proof?
    Fair enough. Any newspaper man! Do it. Just so you know... I got into fitness weighing exactly as much as you do now! Strive for greatness brother!
    US ARMY
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    240sx [1uzfe swap]
    Haven't had a protein shake since 2012.
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  25. #235
    Registered User GarbageJedi's Avatar
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    Originally Posted by Interrogate View Post
    You're damn right you should do this.
    ^^^^
    This

    Just do it! It's free and so are the advice and motivation. You can only get better!
    Cutting on All Pro's

    Squat 195
    Bench 195
    BOR 125
    OHP 125
    SLDL 225
    Curls 95
    Calf raises 245



    " I am what I am and that's all what I am..." Popeye the Sailor
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  26. #236
    Registered User GarbageJedi's Avatar
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    Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

    Squat 230 2x9
    Bench 150 2x9
    BOR 105 2x9
    OHP 105 2x9
    SLDL 205 2x9
    BB curls 95 2x9
    Calf raises 195 2x9
    Cutting on All Pro's

    Squat 195
    Bench 195
    BOR 125
    OHP 125
    SLDL 225
    Curls 95
    Calf raises 245



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  27. #237
    Registered User alacriTEA's Avatar
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    Originally Posted by GarbageJedi View Post
    Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

    Squat 230 2x9
    Bench 150 2x9
    BOR 105 2x9
    OHP 105 2x9
    SLDL 205 2x9
    BB curls 95 2x9
    Calf raises 195 2x9
    Kick @$$, bro... I'm on my 3rd cycle of AllPro.
    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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  28. #238
    Registered User iarebrian's Avatar
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    Thumbs up

    Originally Posted by GarbageJedi View Post
    Just got back from the gym. Was tired but managed to get all reps. All Pro's c1w2....

    Squat 230 2x9
    Bench 150 2x9
    BOR 105 2x9
    OHP 105 2x9
    SLDL 205 2x9
    BB curls 95 2x9
    Calf raises 195 2x9
    Nice. Keep it up!
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  29. #239
    Registered User acrawlingchaos's Avatar
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    OK long posting incoming (2 workouts to post)

    Sunday....
    Upper Power

    BOR
    150 x 5
    150 x 5
    150 x 5
    165 x 5

    Weighted Pull ups
    +25 x 8
    +25 x 7

    Rack Chins
    +30 x 10
    +30 x 8

    Bench Press
    175 x 5
    175 x 5
    175 x 5
    210 x 3

    Incline Bench Press
    120 x 5
    120 x 5

    OHP
    100 x 6
    100 x 6

    Barbell Curl
    75 x 10
    90 x 8
    105 x 4

    Skull Crusher
    70 x 10
    80 x 8
    80 x 4





    Today was Lower Power

    Front Squat
    175 x 5
    190 x 1
    200 x 1 PR!!! Vid!!!
    225 x fail
    Made the 200 fairly well, and Val goaded me into trying 225. LOL DID NOT HAPPEN.

    Leg Press
    400 x 10
    400 x 10

    Uni Lateral Leg Extensions
    70 x 10
    70 x 10

    GHR
    BW x 5
    BW x 5
    BW x 5

    Barbell Bridge
    205 x 5
    205 x 5

    Unilateral Leg Curl
    55 x 10
    55 x 10

    Donkey Calf Raise
    110 x 10
    110 x 10
    110 x 10
    110 x 10
    110 x 10



    Here is my PR squat. Please critique.

    ~ Argumentative and oversensitive ~ Crew
    ~ Hard headed and narrow minded ~ Crew
    ~ Poor and uneducated ~ Crew
    ~ Privileged white male ~ Crew
    ~ Petty and insecure ~ Crew
    ~ Cult of personality ~ Crew
    ~ Skinny ****** ~ Crew
    ~ Whiny ***** ~ Crew
    ~ ******* ~ Crew
    ~ Baaa ~ Baba
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  30. #240
    achieved bro status discdoggie's Avatar
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    Originally Posted by acrawlingchaos View Post
    Here is my PR squat. Please critique.
    Absolutely flawless.
    GROW FOOD NOT LAWNS



    *NoCrybabies*
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