Forever Cutting Coming to a Close

[sa7soon]

Nutrition

RFL day 1

Week 2 Benchpress day 5/3/1

Warm Up

1) 95 x 5
2) 120 x 5
3) 145 x 5

5/3/1

1) 170 x 5
2) 190 x 5
3) 215 x 3 + 1 - Might be too heavy, should probably reduce the weight by 5 lbs. Or does this seem alright? :/

Assistance

1) DB Row; 5x10 @ 65 lbs
2) DB Bench Press; 5x15 @ 60-50 lbs

[BeauFlexington]

1) 170 x 5
2) 190 x 5
3) 215 x 3 + 1 - Might be too heavy, should probably reduce the weight by 5 lbs. Or does this seem alright? :/

I would keep it just light enough to get the required reps ... extras when possible, last set only? Probably doesn't matter much right now, but the volume might catch up to you in later cycles ... ¯\_(ツ)_/¯

[sa7soon]

I would keep it just light enough to get the required reps ... extras when possible, last set only? Probably doesn't matter much right now, but the volume might catch up to you in later cycles ... ¯\_(ツ)_/¯

Well I got one extra rep so the weight might be just right. In for the strength gains. It's already raised a little bit from my stint on 5x5.

Food Diary 02-03-2015

Funny thing about this entry.. I was minding my own business eating dinner when suddenly these insane kamikazi fries (~80g) flew into my mouth. Thankfully I'm allowed ~20-30g of carbs a day and as this is more to lose the water weight than anything else, I accepted their sacrifice.

On a more srs note, I need to up my protein but all the food is so fatty that's almost impossible...

[sa7soon]

Old Weigh In

Weigh In #1 (08-01-2015): 225.72 lbs
Weigh In #2 (15-01-2015): 223.96 lbs (-1.72lbs)
Weigh In #3 (22-01-2015): 219.78 lbs (-4.18lbs)
Weigh In #4 (29-01-2015): SKIPPED
Weigh In #5 (05-02-2015): 221.32 lbs (+1.54lbs)
Weigh In #6 (12-02-2015): 222.22 lbs (+0.9lbs)

Post Full Diet Break Weigh In

These weigh ins are on a different, less accurate scale (used for extremely heavy objects, tons..) so I'm certain that the numbers are higher than what they would be on my normal scale.

#1 was done when I woke up, #2 was done before dinner and on the 6th day, not the 7th. That will also affect the results.

Weigh in #1 (26-03-2015): 234.96 - Jesus, +12.74 lbs in 2 weeks
Weigh in #2 (04-03-2015): 224.4 lbs (-10.56 lbs)

Will likely gain some of the water weight back after my refeed, so my weigh in next week will be a fresh slate. Though I'll have a 7-10 day vacation soon (1 more week away) and I will do my best to eat at maintenance and not binge like crazy as I have in my last few vacations.



EDIT: Looking at it with the previous weigh ins, it looks like a whole lot of wheel spinning to me. I'm back where I was 2 months ago, 0 progress. The most frustrating part is I actually put in a ton of hard work, but I got jack out of it.

[beefcake66]

EDIT: Looking at it with the previous weigh ins, it looks like a whole lot of wheel spinning to me. I'm back where I was 2 months ago, 0 progress. The most frustrating part is I actually put in a ton of hard work, but I got jack out of it.

That ONLY applies to the weight on the scale, though.

Diet-wise, at your work you're fighting an uphill battle.
I'm pretty sure you've gained strength while you've been at things this round. That's not wheel spinning.
And you CAN see some differences in the progress photos.


Don't be down on yourself.

But I think it is time for you to change your game plan to something besides the RFL protocol.
If you want to continue trying to lose weight: based on what's available at your work dinners, it sounds like Keto would be a way to go. But keto kinda sucks, cause who doesn't love carbs?

I think your plan you posted earlier of doing a moderate deficit instead of RFL is a good way to go, and in the gym focus on building muscles.

[sa7soon]

That ONLY applies to the weight on the scale, though.

Diet-wise, at your work you're fighting an uphill battle.
I'm pretty sure you've gained strength while you've been at things this round. That's not wheel spinning.
And you CAN see some differences in the progress photos.
Don't be down on yourself.

I'm not being down on myself, just pissed/annoyed.

Yes, i'm fighting an uphill battle. Yes, I have chitty food options and can't deviate from them. Yes, I can see some differences, but the differences do not even come close to equating to the amount of work I put in.

But I think it is time for you to change your game plan to something besides the RFL protocol.
If you want to continue trying to lose weight: based on what's available at your work dinners, it sounds like Keto would be a way to go. But keto kinda sucks, cause who doesn't love carbs?

I think your plan you posted earlier of doing a moderate deficit instead of RFL is a good way to go, and in the gym focus on building muscles.

I was actually thinking of doing keto. Would be easier than attempting to get enough protein with the high fat while eating carbs. Reading up on it at the moment. For now, it's regular deficit then decide after I've done my research.

[sa7soon]

Week 2 Squat day 5/3/1




Warm Up

1) 105 x 5
2) 135 x 5
3) 155 x 3

5/3/1

1) 185 x 3
2) 205 x 3
3) 235 x 3 + 1 - Strained my lower back at some point during all the squatting. Hurt like hell the next day and the day after, had to stand incredibly straight to avoid the pain. It's gone down some now, will properly rest it up as I have Deadlifts next and a lower back injury is definitely not something to be trifled with. Will play it by ear but my guess is 3-5 days from now should be good.

Assistance

1) Squats; 3x10 @ 130 lbs
2) Leg Curl; 3x10 @ 45lbs

[sa7soon]

Going to try something different now. Going to be working out ~4-5 times a week on a 500 cal deficit (assuming maintenance due to hidden cals), for about 4-8 weeks to see where i'm at. It's probably time for a longer diet break as I've been cutting for a very long time. Will do this for a little while then go back to cutting. Will probably lose some without really trying due to the increased activity level.

General skin of the workouts will be something like...

1st: 5 sets - 12x10x8x6x4
2nd: 4 sets - 12x12x10x10
3rd: 4 sets - 12x12x10x10
4th: superset 4 sets 12x12

Day 1: Chest + Abs
Day 2: Legs
Break
Day 3: Arms + Abs
Day 4: Back


^Think that works or should I structure it differently?

[beefcake66]

I'd swap day 1&2 and swap day 3&4... to prioritize the bigger muscles. and not do abs before leg day lol

the other list of numbers is per week? like first week is 5 sets, etc?

[sa7soon]

I'd swap day 1&2 and swap day 3&4... to prioritize the bigger muscles. and not do abs before leg day lol

Yup, was thinking the same thing. I'd also be doing a small amount of cardio postworkout, ~10 minutes of LISS. Two days off after Deadlifts one of which will be ~30 min of LISS or just an hour of table tennis, anything to keep me active.

the other list of numbers is per week? like first week is 5 sets, etc?

No that's sets for the exercises.

I.e for Chest day it would be..

Flat Bench: 5 sets - 12x10x8x6x4
Incline Bench: 4 sets - 12x12x10x10
DB Flies: 4 sets - 12x12x10x10
Close-grip Flat Bench & Pushups: superset 4 sets 12x12

[beefcake66]

Gotya. Looks good then!

I have my buddy on a 3/day a week schedule, with 3 different workout days... Each week we change the rep ranges. So, week 1 is 8-10 reps, week 2 is 4-5 reps, and week 3 is 12-15 reps. Just 3-4 straight sets for however many exercises, plus accessory lifts. It's made his gains become pretty linear again, since he stalled out on the 5x5.

[sa7soon]

Coming off ~2 week break so I'm easing into this at first. My muscle endurance was in the crapper but it will get better.

Chest Day

Flat Bench
1. 135 x 12
2. 145 x 10
3. 185 x 8 - Took too big of a leap and wasn't properly warmed up, will increase second set to 160
4. 190 x 3 - Muscle fatigued. Only rested for ~1 min, either rest or more or build up endurance.


Incline Bench
1. 95 x 12 - Too light
2. 115 x 10 - Weight light but my bad shoulder was getting fatigued
3. 115 x 8 - Weight light but my bad shoulder was getting fatigued
4. 115 x 10 - Weight light but my bad shoulder was getting fatigued


Flat DB Flies
1. 35 x 12 - Weight light but everything was fatigued
2. 30 x 12 - Weight light but everything was fatigued
3. 35 x 10 - Weight light but everything was fatigued
4. 30 x 10 - Weight light but everything was fatigued


Close Grip Bench Press & Pushups
1. 95 x 8 & 0 - Lol
2. Didn't even try, did my LISS on the way back to camp.

Going to stick to it and build up my endurance. Been on strength training programs for way too long, it's shot my endurance completely.


Diet:

Need to up my protein. But the only way I see this as being possible is by lowering carbs drastically, down to 100g a day. Performance might suffer, but at least I won't lose any muscle due to a low protein intake that way. Will implement and post results.

[sa7soon]

Leg Day

Back Squats
1. 135 x 12
2. 160 x 10
3. 185 x 8 -
4. 205 x 4 - Will increase to 210-215 next time.


Front Squats
1. 95 x 12
2. 95 x 10
3. 115 x 8 - Weight light but my bad shoulder was getting fatigued
4. 115 x 5 - Muscle fatigued and my shoulder was acting up because of how you hold the weight.


Lunges
1. 35 x 12 - Kill me now.
2. 35 x 12 -
3. 25 x 12 -
4. 30 x 10 - Almost fell over after the last one


Calf Raise & Leg Curl
1. G x 12 & 0 - G = All the weight on the machine, don't know how much it is, no numbers written down. Leg curl machine is broken..
2. G x 12
3. G x 12
4. G x 10


I tried to do LISS on the way back, but I was wobbling so much the strong wind threatened to knock me over lol


The DOMS have been HELL!

[sa7soon]

Arms Day

Deadlifts
1. 95 x 12 - How the hell? lol
2. 85 x 10 - Was fighting like hell for this.. Couldn't keep it up lol
3. 80 x 8 - Barely got this
4. 75 x 6
5. 85 x 4


Skullcrushers
1. 70 x 12
2. 70 x 10
3. 75 x 8
4. 75 x 6
4. 80 x 4 - Perfect weight. Just got it.


Alternating DB Curls & Tricep Extension
1. 35 x 12 & 50 x 12
2. 35 x 12 & 50 x 12
3. 35 x 10 & 60 x 10
4. 30 x 10 & 50 x 10


Had one more group of exercises planned but I didn't have time. I just barely made it to the mess hall before they were going to close up. Will go to the gym earlier next arms day...

[sa7soon]

Back Day

Deadlifts
1. 135 x 12
2. 185 x 10
3. 230 x 8
4. 260 x 6
5. 285 x 4 - Barely got this.


DB Rows
1. 70 x 12
2. 60 x 12
3. 60 x 10
4. 60 x 10


Seated Row
1. 50 x 12
2. 70 x 12
3. 70 x 10
4. 70 x 10 - All of these were light, but I was pretty fatigued at this point.


Lat Pulldown Wide Grip
1. 70 x 10 - Weight light, but I fatigued
2. 70 x 12
3. 70 x 12
4. 70 x 12 - All of these were light, but I was pretty fatigued at this point.


Lat Pulldown is supposed to be supersetted with something else but I honestly couldn't think of anything I could superset with...

LISS on the way back was brutal. The DOMS from legs are still with me (~4-5 days now).

[sa7soon]

Decided to get some help for the diet. I paid someone to formulate a diet revolving the foods on the island. I sent them the menu, explained what's in the dishes and the plan came out great. Variety and food options are all up to me, yet I end up eating the same amount.. They would also modify the diet as necessary depending on it's success/failure. Gym performance, scale, mood, etc..

[beefcake66]

Looking good in here How's the DOMS now?

[sa7soon]

Looking good in here How's the DOMS now?

Leg DOMS are gone, arms and back should be clear today lol. Sucks that today is Leg day again, I just got clear of the DOMS! :'(

[nordiclifter]

come from "what was you rock bottom.." thread.. man I gotta say, that was some rough chit bro. Your accomplishments are truly inspiring, and you're a good lookin dude after cut no homo. gjfukkindm!

[sa7soon]

come from "what was you rock bottom.." thread.. man I gotta say, that was some rough chit bro. Your accomplishments are truly inspiring, and you're a good lookin dude after cut no homo. gjfukkindm!

Thanks, dude. It really does mean a lot!

[beefcake66]

You still kickin buddy?

[sa7soon]

You still kickin buddy?

Never got a notification for this. Weird :/.

Still kicking it. Going a lot slower now, seeing a few changes in the mirror, more than when I was on RFL and 8-10 lbs lighter than I am now. Diet is tough as the food on the island is really hard to gauge. All the oil and hidden cals and satiety being a big issue.



Start weight: 231.88 (came off the Holiday at 236 lbs)
Weigh In 1 (09-April): 230.91
Weigh In 2 (16-April): 232.10
Weigh In 3 (24-Aprl): 229.90
Weigh In 4 (01-May): 229.24
Weigh In 5 (08-May): 226.27
Weigh In 6 (15-May): 227.48


So total lost in ~6 weeks iS 4.4 lbs, which is awful, but okay considering the obstacles I have to work with.

[beefcake66]

You're still lifting and gaining the musclez too though. Progress is progress

[sa7soon]

[QUOTE=sa7soon;1363876201]Start weight: 231.88 (came off the Holiday at 236 lbs)
Weigh In 1 (09-April): 230.91
Weigh In 2 (16-April): 232.10
Weigh In 3 (24-Aprl): 229.90
Weigh In 4 (01-May): 229.24
Weigh In 5 (08-May): 226.27
Weigh In 6 (15-May): 227.48
Weigh In 7 (22-May): 227.04


And a progress pic.

[sa7soon]

One more go for ****s & giggles.

Coming off an injury right now, dislocated my knee so couldn't do jack for ~6 months. MRI says it's a torn ACL, doctor doesn't think it is as I gained normal mobility relatively fast. Can't do the surgery either way so I'm going to work around it.

Back up to 244 now after a bad breakup and the injury so it's time to start an extended cut after slacking for so long.

Starting off with RFL for a few weeks just to regain my sanity as at the moment i'm fuking pissed at myself. Going for a version of Layne Norton's PHAT program, modified to work around legs, 4x week. Will do cardio 2-3 times, just jump rope or cycling.

Start Weight= 244.2

[beefcake66]

welcome back!!

how did you hurt your knee?!?! You could have a partial tear, something similar happened to a teammate of mine last season. They don't really repair those either... Rehab/physio the living crap out of that knee! I'd suggest not using leg extensions or doing anything that puts too much torque on the knee

[Insilicio]

I don't get why you keep doing RFL if you clearly messed this up again and again in the past. Right now I am cutting again after a year of wasting time and taking it a lot slower. Stuff is going a lot better and did not mess up even once for 9 weeks now. What makes you think this time you can handle it?

*Just trying to help here obv.

[sa7soon]

welcome back!!

how did you hurt your knee?!?! You could have a partial tear, something similar happened to a teammate of mine last season. They don't really repair those either... Rehab/physio the living crap out of that knee! I'd suggest not using leg extensions or doing anything that puts too much torque on the knee

Hey! Thanks

I hurt it playing volleyball. I was thinking of doing my own kind of rehab on it at the gym in addition to my workout. Already consulted a physio, basically said I need to strengthen my quads and hamstrings. Good mornings & light squats seem good for that.

I don't get why you keep doing RFL if you clearly messed this up again and again in the past. Right now I am cutting again after a year of wasting time and taking it a lot slower. Stuff is going a lot better and did not mess up even once for 9 weeks now. What makes you think this time you can handle it?

*Just trying to help here obv.

Thanks for trying to help, sincerely. I've thought that too, but my situation is different now. It wasn't a case of me not being able to handle it, I was okay with that part. I was stuck in a remote desert island (oil field) for 3 months at a time (up to 2 years) and had 0 control of my food choices. I had to eat whatever was served. So even while trying to eat ONLY 1,100 cals I would end up overeating due to the amount of oil and other **** in the food.

I'm only doing RFL for a ~3 weeks just to regain my sanity from all the time wasted.

Edit: Link to your log?
Edit2: Nvm, got it from your bio. Subbed.


Weigh Ins

Date format: dd-mm-yy

Starting Weigh In (02-09-16): 244.2
Today's Weigh In (07-09-16): 235.4 (-8.8 lbs)


Guess I was holding on to a ton of water weight

[Insilicio]

Allright, best of luck in that case

[sa7soon]

And back at it. Ballooned up to a whopping 350 lbs, just finished a year and 2 months of hard work and I'm down to 200.2 lbs. Obviously lost a ton of muscle on the way down so this is now going to be a bulking log lol.

By my guess I'm sitting at around 14% body fat but its hard to tell cause of the loose skin (thankfully not that much) and around 170 lbs lbm.

I've got some crazy injuries to work with so I'm switching off strength training and going to a push/pull/legs x 2 workout per week and hypertrophy training.

Would love any advice as I've literally never bulked before, u assume it'll be a tad easier than restricting my intake though.

Will post up some before and after pics of the 350 lbs to 200 lbs as soon as I can.