Wavelength 2016

[wave_length]

Hey guys, some of you may remember me from a few years ago. Since I'm getting serious again with training and losing weight, I decided to start another journal here. This year (2015) I changed a few things around in my life so that I have enough time and energy for the things I truely love, like my family, good food, and getting into shape. The goal for the summer of next year (2016) is simply to get shredded again. More specific goals as well as the structure of this thread will evolve in the next two months I guess since I don't know if I will do it the same way as I did 6 years ago (with all the food porn and daily training logs).

[IK9]

1st but spot for sale

[baker]

Hey buddy

[EjnarKolinkar]

sub'd

Good luck with the new journal.

[wave_length]

Thanks a lot guys!

A little bit about my starting point: I've done very little training in the last years because my priorities have been in other areas like starting a family and building up a business. Two years ago, stress started to take a huge toll on both my body and my mind. In the middle of this year I finally made the toughest but also best decision of my life. I sold my business to get rid of all the stress and refocus on the things I love. I also slowly started training and losing fat again. The road is still a little bumpy since I have issues with my ellows and shoulders but I think I'll be able to work around the pain. My general plan is to get ripped first and then staying that way while slowly gaining strength and size. This is basically the same plan I already had six years ago, when I was in the best condition of my life. This time I'll be following through though.

[backtosixpack]

Hi wave_length!

I'm very happy to see you here again! I am actually your biggest fan, you helped me lose more than 35 kilograms over the last couple of years, I've read all your posts here and on other forums, even those not related to fitness! so I know all about you and your love of chinese buffets and haggen daz ice cream! now, i'm planning to start bulking at the beginning next month so I was looking through your posts to find your tips on bulking and I was surprised to see you're back here again I'll be definitely following this thread and I wish you the best of luck in your goals

[DocJekyll]

Im in for this

[wave_length]

Hi wave_length!

I'm very happy to see you here again! I am actually your biggest fan, you helped me lose more than 35 kilograms over the last couple of years, I've read all your posts here and on other forums, even those not related to fitness! so I know all about you and your love of chinese buffets and haggen daz ice cream! now, i'm planning to start bulking at the beginning next month so I was looking through your posts to find your tips on bulking and I was surprised to see you're back here again I'll be definitely following this thread and I wish you the best of luck in your goals

Thanks man, 35 kg is amazing.

[ms_mac]

In!!! I remember you and often wondered why you disappeared. Glad to see you back

[wave_length]

In!!! I remember you and often wondered why you disappeared. Glad to see you back

Thanks, glad to be back.

[wave_length]

My training schedule right now is five times a week (Monday through Friday) but only 3 exercises per workout. I'm still in the process of figuring out exercises I can make that have enough impact but don't hurt. Fortunally the gym I joined has just upgraded all of its equipment with lots of new machines.

Bodyfat wise I've already taken off around 18 lbs in the last couple of months and I'm starting to see some definition. So I think I will have a good starting point for a slow bulk beginning of 2016. I'm not really concerned about my total body weight for now. I'll just keep on losing fat until I'm at the level I want to be.

[Actoffaith]

My training schedule right now is five times a week (Monday through Friday) but only 3 exercises per workout. I'm still in the process of figuring out exercises I can make that have enough impact but don't hurt. Fortunally the gym I joined has just upgraded all of its equipment with lots of new machines.

Bodyfat wise I've already taken off around 18 lbs in the last couple of months and I'm starting to see some definition. So I think I will have a good starting point for a slow bulk beginning of 2016. I'm not really concerned about my total body weight for now. I'll just keep on losing fat until I'm at the level I want to be.

wishing you all the best! i myself took a year off entirely after suffering from a TFCC injury(wrist cartilage injury) which put me out for good. i started training back in end of July and started off at 176lbs (sitting at probably high 20's bodyfat) and fast forward to end of oct i am now down to 161lbs.

15lbs down and i'm losing it steadily with ZERO cardio and just focusing on training getting back all my gains that i atrophied. all i did was just follow your approach on how to lose fat for noobs by just tracking my macros consistently without fail.

just wondering,how hard is it to get to a super low bodyfat ( like 8% or 9%) without incorporating any form of cardio( fully understand that cardio is by any means just a tool to aid in putting me in a further deficit)

currently i am at 2000 calories with a macro breakdown of 205-210 grams of protein / 50 -55 grams of fat / rest of it to carbs

if i do not do any cardio for my entire 20-22 week cut how low do you think i can drop my calories to the point where it becomes dentrimental?

[Actoffaith]

btw,are you following flexible dieting/iifym or are you still sticking with the old method you used with just the three simple steps?

[wave_length]

wishing you all the best! i myself took a year off entirely after suffering from a TFCC injury(wrist cartilage injury) which put me out for good. i started training back in end of July and started off at 176lbs (sitting at probably high 20's bodyfat) and fast forward to end of oct i am now down to 161lbs.

15lbs down and i'm losing it steadily with ZERO cardio and just focusing on training getting back all my gains that i atrophied. all i did was just follow your approach on how to lose fat for noobs by just tracking my macros consistently without fail.

just wondering,how hard is it to get to a super low bodyfat ( like 8% or 9%) without incorporating any form of cardio( fully understand that cardio is by any means just a tool to aid in putting me in a further deficit)

currently i am at 2000 calories with a macro breakdown of 205-210 grams of protein / 50 -55 grams of fat / rest of it to carbs

if i do not do any cardio for my entire 20-22 week cut how low do you think i can drop my calories to the point where it becomes dentrimental?

Hey man, all the best to you too.

Regarding Cardio, I still don't do any (apart from carrying around my two kids all day). It's absolutely no problem to get below 8% without it.

There is a very simple way to check if your calories drop too low, which by the way is also a very simple way to check if your protein is too low:
Strength in the gym. If it doesn't drop significantly (or even goes up), everything's fine.

btw,are you following flexible dieting/iifym or are you still sticking with the old method you used with just the three simple steps?

The method is pretty much the same. My wife is a very good cock, so I eat one large meal a day. The rest of the day, whenever I'm hungry, I eat a small protein meal of whatever. I also eat some fruit and/or veggies during the day. I practically stopped with the protein powder since it just became too nasty and I'm home now anyway (don't work anymore). Only when I can't find anything in the fridge, I'll take some protein powder.

[wave_length]

Rest day. Decided we don't want to cook and got some MD burgers. I have one literally across the street. It's a dangerous thing.

[backtosixpack]

Hi wavelength,

When you say "slow bulk", how slow is it going to be? are you still in favor of that 500 caloric surplus for bulking? don't you think it might be too much? I am also planning to start a "slow bulk" tomorrow at a 200 caloric surplus for 2 years. I am not sure how it's going to be like because it's going to be my first "proper" bulk. Right now I weigh around 78 kgs (down from 115 kgs) and my bodyfat is around 10-11% (according to my omron BF monitor).

[wave_length]

Hi wavelength,

When you say "slow bulk", how slow is it going to be? are you still in favor of that 500 caloric surplus for bulking? don't you think it might be too much? I am also planning to start a "slow bulk" tomorrow at a 200 caloric surplus for 2 years. I am not sure how it's going to be like because it's going to be my first "proper" bulk. Right now I weigh around 78 kgs (down from 115 kgs) and my bodyfat is around 10-11% (according to my omron BF monitor).

I'm not in favor of fulking (fat bulking) at all anymore. The realistic surplus needed for naturally building muscle without fat (what I call a "slow bulk") is so miniscule that it won't be maintainable on a daily basis. So I will probably just stay at the same weight for a while, then go up one or two pounds and then maintain this weight until I'm ripped again and so on. I plan on maintaining single digit bodyfat in perpetuity from next year on.

[wave_length]

Rest day again, nothing much going on.

[baker]

I'm with ya on the just say no to fulking. It's tough getting lean so might as well maintain it and add a little at a time.

[wave_length]

I'm with ya on the just say no to fulking. It's tough getting lean so might as well maintain it and add a little at a time.

I don't think it's that tough but I feel much better lean than fat.

I just don't believe in the bulking - cutting process anymore. I've never seen any scientific evidence that this should be more efficient than just very slowly gaining weight.

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Chest day. Did two exercises on machines and finished with abs. Not really tracking progress right now but definitely getting a little stronger each workout.

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Back day. Did two exercises on machines again and finished with abs.

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Shoulder and Legs day. Did one exercise for shoulders and two for legs. They have some really great new machines I gotta say. Helps tremendously for working around the pain.

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Chest day. Did seated presses on a machine that separates left and right and allows for grip adjustment. Then did vertical butterflies (for lack of a better name). Finished with abs. Will probably stick to the chosen machines for some time and record progress from next week on just to make sure strength goes up.

[wave_length]

Back day. Same as three days ago.

[andrewpew]

Hello,
I followed you, im constantly looking for new sources of inspiration. I lost 60 lbs over the last 2 years but now reached a point where I cannot seem to continue to lose any more weight (stuck at 66kg 5 ft 7 height), been there for the past 2-3 weeks, HOWEVER i have seen positive changes in the mirror. I notice my ab area is more slim and my face is also slimmer than 3 weeks ago, Some people on this forums have told me to bulk, so I am looking at pros and cons of starting to bulk now. Just wanted to let you know that I read your other article about losing fat, and the one of how to lose fat over the summer, and altough most of the info. there was of my common knowledge, It made me wonder how would adding more weight lifting to my weekly schedule (currently lifting weights 2-3 days per week some weeks yess some weeks not) would help me lose more fat than just doing cardio? I understand the concept of HIIT and how building muscle can help me burn more fat and keep burning calories throughout the day, but other than this is there any other advantages? Is there really science as to how weight lifting can RESUME my fat loss ? Sorry for the long post, long story short is weight lifting way better than cardio when we are stuck inthe weight loss process?

[mirroroferised]

Welcome back to the journals. Sounds like you've done a hell of a job so far. In as well!

[wave_length]

Hello,
I followed you, im constantly looking for new sources of inspiration. I lost 60 lbs over the last 2 years but now reached a point where I cannot seem to continue to lose any more weight (stuck at 66kg 5 ft 7 height), been there for the past 2-3 weeks, HOWEVER i have seen positive changes in the mirror. I notice my ab area is more slim and my face is also slimmer than 3 weeks ago, Some people on this forums have told me to bulk, so I am looking at pros and cons of starting to bulk now. Just wanted to let you know that I read your other article about losing fat, and the one of how to lose fat over the summer, and altough most of the info. there was of my common knowledge, It made me wonder how would adding more weight lifting to my weekly schedule (currently lifting weights 2-3 days per week some weeks yess some weeks not) would help me lose more fat than just doing cardio? I understand the concept of HIIT and how building muscle can help me burn more fat and keep burning calories throughout the day, but other than this is there any other advantages? Is there really science as to how weight lifting can RESUME my fat loss ? Sorry for the long post, long story short is weight lifting way better than cardio when we are stuck inthe weight loss process?

Adding more weight lifting would only help you preserve or build muscle mass (no matter if bulking or cutting) as long as you are not doing enough already. It won't help you lose weight, forget about the "burning calories during the day because of massive amounts of muscle" thing. Only a caloric deficit will help with that. I'm pretty sure I never posted anything contradictory to that. What weight lifting does is help you make sure that the weight that comes off is fat and not muscle but of course you still need a caloric deficit (unless you are recomping).

Cardio is just one way of creating the deficit, eating less is however just as efficient.

[wave_length]

Welcome back to the journals. Sounds like you've done a hell of a job so far. In as well!

Thanks man!

[wave_length]

Rest day, ate out for lunch (just a snack) and had a great home cooked dinner.