'Defiance' Pt. 2.5 : "Sizing Up the Competition"

[unstrong]

This ^
Minus the pulling out and going back for only a little more.

If you don't pull out, carte blanche to go back as much as you want, amirite?

[InItForFitness]

If you don't pull out, carte blanche to go back as much as you want, amirite?

Pretty much.
Strong word choice...had to Google

[Gxp23]

If you don't pull out, carte blanche to go back as much as you want, amirite?

Haaaaaaaaaaaaaaaaaaa

[Reko1993]

Subbed back

[InItForFitness]

Subbed back

Welcome

[Prednisone666]

way to finish strong with those higher rep close grip decline presses. In for gains

[InItForFitness]

way to finish strong with those higher rep close grip decline presses. In for gains

Thanks brah!
I like to use them for a final burnout to really finish off the chest & tris on this day.

It seems to work well

[InItForFitness]

Week 3 : Day 1 (Friday 5/9) - Legs & Abs / Hypertrophy

Weekly Weigh In
169lbs

Looks like it's time to increase the calories.
Will be going up to 3,800 calories starting today.


Workout
Squats - 135 x 12 (Warm Up) / 225 x 6 (2 sets) / 245 x 6 (2 sets)
Hack Squat (Wide + Narrow Stance) - 100 x 12 (1 set per stance) / 140 x 8 (1 set per stance)
Seated Leg Extension - 100 x 12 (2 sets) / 120 x 10 (2 sets) / 140 x 8 (2 sets)
Lying Leg Curl - 80 x 12 (2 sets) / 100 x 8 (4 sets)
Seated Calf Raises - 100 x 12 (2 sets) / 160 x 8 (4 sets)

10 Minutes HIIT - 5 minutes treadmill + 5 minutes stationary bike

Motivation

Title : A Day In The Life
Channel : Steven Campbell



Kai has such a unique mindset, I really try to pick his brain as much as possible.
Not just when it comes to training, but his outlook on life in general is very influential.


Picture(s) Of The Day







Still staying fairly lean in the process, little bit of water weight showing, but it's time to step it up and get aggressive with this.


Thursday's Nutrition




Prep & Food Pron





Weekly Totals & Daily Averages (5 Days)

Calories : 18,326 (3,665 / day)
Protein : 1,243g (248g / day)
Fat : 656g (131g / day)
Carbs : 1,968 [163g Fiber] (393g / day & 32g Fiber / day)

[InItForFitness]

*** UPDATE ***

Will be taking the weekend off from training + the forum.
Heading up north with the girlfriend to my hometown for a little mini vacation.

Little bit of camping, canoeing, and the outdoors.
No phones, no internet...doesn't get much better

[unstrong]

A weekend without selfies is not a weekend at all.

Kidding, sounds awesome. I'm jealous.

[InItForFitness]

A weekend without selfies is not a weekend at all.

Kidding, sounds awesome. I'm jealous.

There will be plenty of selfies


Will be updating on Monday with photos from the trip and all.
Just figured I was due for a little getaway and we both have the weekend off for once, so we couldn't pass up the opportunity.

[dailob]

enjoy the time outdoors! hopefully the weather holds up

so @ 3600 or 3700... how much were you gaining, if at all and how long were you at that caloric intake?

[InItForFitness]

enjoy the time outdoors! hopefully the weather holds up

so @ 3600 or 3700... how much were you gaining, if at all and how long were you at that caloric intake?

I'm sure it will be a great time!
I love the outdoors, and it'll be nice having her to spend it with



It was roughly between the two (3,650 or something), and I haven't gained a lb.
Stayed steady for the first week, and lost 2lbs this week.

Was only at it for 2 weeks consistently.
Considered giving it another week...but going to go ahead with the bump +200 and see how it goes from here.

[Reko1993]

Mirin that pie so hard. Mirin metabolism and looking lean

[InItForFitness]

Mirin that pie so hard. Mirin metabolism and looking lean

Thanks brah!
Girlfriends mom is a phucking AMAZING baker...can't cook for chit
But my god she can bake some goodies.

Girlfriend is slowly learning the trade and has agreed to provide me with endless baked goods, in exchange for me cooking the meals.
I happily agreed lol



Similar situation happened during my first bulk too.
Pretty consistent around the 3,200-3,400 range for 6 months.

Bumped up to 4,200 for the last 2-3 to really push the final stages of my progression.


Honestly am remaining leaner than I'd like, however it is only 2 weeks in.
I'm sure the adjustment should help speed things up and really get this progress underway.

[Reko1993]

Thanks brah!
Girlfriends mom is a phucking AMAZING baker...can't cook for chit
But my god she can bake some goodies.

Girlfriend is slowly learning the trade and has agreed to provide me with endless baked goods, in exchange for me cooking the meals.
I happily agreed lol



Similar situation happened during my first bulk too.
Pretty consistent around the 3,200-3,400 range for 6 months.

Bumped up to 4,200 for the last 2-3 to really push the final stages of my progression.


Honestly am remaining leaner than I'd like, however it is only 2 weeks in.
I'm sure the adjustment should help speed things up and really get this progress underway.

You just do cardio on lower days?

I'm on that poverty time. Anything over 3300 cals is a dreamer bulk

[InItForFitness]

You just do cardio on lower days?

I'm on that poverty time. Anything over 3300 cals is a dreamer bulk

Typically yes.
2x's / week (Both on lower days).


Although I also am a huge believer in training according to body response (a technique pushed by a person who has become a rather influential mentor to me), and will adjust all of my training as I see fit based on how I'm feeling.

Which is why (if you follow closely), you'll notice my training days/schedules will tend to be a bit sporadic.

I'll always follow the same basic principle/outline for my routine (Power days following each other, than hypertrophy days together), but I never really know exactly how I'll start my training week, until I wake up that morning and see what I'm feeling is best.

[scottyb05]

didn't even know you started a new one.. figured you just stopped all together.


NEGGED!

[InItForFitness]

didn't even know you started a new one.. figured you just stopped all together.


NEGGED!

Sorry brah

Thought I posted link to it in my GAT log.

Started this one for my bulk.

[scottyb05]

Sorry brah

Thought I posted link to it in my GAT log.

Started this one for my bulk.

You might of and I just missed it.. it's all good man

[InItForFitness]

You might of and I just missed it.. it's all good man

Either way, glad to have you on board

[IrishPilot]

Mirin that vascularity boss. Enjoy the weekend away.

[InItForFitness]

Mirin that vascularity boss. Enjoy the weekend away.

Thanks a lot!
Continues to show more and more, and have been learning little tips & tricks that make it pop along the way.

Vascularity > Leanness for me any day.




Should be a fun time.
The Outdoors & a beautiful girl...how could I go wrong?

[george233]

In


Nice seeing the progress in the first pics so far

[InItForFitness]

In
[img]http://oi62.tinypic.com/2h8bu2o.jpgimg]

Nice seeing the progress in the first pics so far

Welcome brah!

Edit : Transformation below

[b][size=6]

This has been my journey so far.

First Bulk : 140lbs(ish) - 173lbs (9 months)
First Cut : 173lbs - 168lbs (2 months)
Currently : 171lbs

[scottyb05]

Either way, glad to have you on board

I'm in it for the boners and that is it!

[The Solution]

Girls who can bake = WINNING

Honestly am remaining leaner than I'd like, however it is only 2 weeks in.
I'm sure the adjustment should help speed things up and really get this progress underway.

LTDLFE

http://www.bodyrecomposition.com/fat...he-ltdfle.html

"LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."

[InItForFitness]

Girls who can bake = WINNING

Agreed.
It tasted as good as it looks too.

LTDLFE

http://www.bodyrecomposition.com/fat...he-ltdfle.html

"LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."

Always great references/links.
Thanks brah

[Prednisone666]

great lower power work there, looking lean still. any reason your protein intake is so high?

enjoy the weekend off

[InItForFitness]

great lower power work there, looking lean still. any reason your protein intake is so high?

enjoy the weekend off

Personal preference.

I've grown up all my life in an 'outdoorsman' family.
All the men hunt + fish, so naturally our fridge has a steady supply of fresh wild game, making protein easily accessible.

Really didn't have to change much in regards to my diet, as far as food choices, when I began tracking calories + macros, because this sort of diet was natural to me.