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01-27-2013, 07:09 AM #211
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01-27-2013, 07:25 AM #212
- Join Date: Jul 2010
- Location: Chicago, Illinois, United States
- Posts: 1,446
- Rep Power: 2903
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
ProMera Pump Extreme Log with IrishLassie78: COMPLETED
*TEAM AMAZON* -- Sisterhood of Iron
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01-27-2013, 07:40 AM #213
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150402
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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01-27-2013, 08:52 AM #214
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
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)
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Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-27-2013, 09:29 AM #215
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?Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-27-2013, 09:41 AM #216
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54294
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.Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-27-2013, 09:53 AM #217
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
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)
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Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-27-2013, 02:09 PM #218
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150402
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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01-27-2013, 05:08 PM #219
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01-27-2013, 05:12 PM #220
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01-27-2013, 05:32 PM #221
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
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01-27-2013, 05:40 PM #222
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01-27-2013, 06:44 PM #223
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01-27-2013, 07:29 PM #224
- Join Date: Apr 2012
- Location: San Angelo, Texas, United States
- Age: 35
- Posts: 402
- Rep Power: 2820
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.
ARMY Vet//Contractor - Money and Violence
2015 Mustang GT
335B/455S/565D
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01-27-2013, 08:26 PM #225
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.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-27-2013, 08:33 PM #226
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01-28-2013, 12:07 AM #227
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
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: 21Cutting 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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01-28-2013, 12:15 AM #228
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01-28-2013, 12:55 AM #229
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
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01-28-2013, 01:15 AM #230
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01-28-2013, 02:55 AM #231
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01-28-2013, 03:49 AM #232
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01-28-2013, 03:50 AM #233
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01-28-2013, 04:35 AM #234
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01-28-2013, 07:26 AM #235
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01-28-2013, 07:32 AM #236
- Join Date: Aug 2012
- Location: Madison, Alabama, United States
- Age: 50
- Posts: 157
- Rep Power: 317
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 2x9Cutting 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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01-28-2013, 07:44 AM #237
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
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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01-28-2013, 08:06 AM #238
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01-28-2013, 01:17 PM #239
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150402
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.
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01-28-2013, 02:02 PM #240
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