O35 Summer 2016 Diet / Body Composition Thread

[Juggertha]

I seized the opportunity for some "alone time" at the gym tonight. One of the big aerobics rooms was unused. I can at least get some decent lighting here. (boy I need a tan! )

Going to try to shoot these every few weeks as I cut down. (I wont pic whore and post them all here but it really is a good tool for me to track changes) This really gives me confidence I am doing the right thing as the demons tell me I am shrinking. Not ready to go shirtless yet. The room is all glassed in on one side and I feel a little silly with people looking in....I know....

I have a tough midsection. Still holding at like 12mm in my lower abs. (but I do have abs). Most other skinfolds are under 4mm. I am just going to keep going....till I get there.

I dig the video. I feel it gives a far better look at what you actually look like. Muscle in movement, and all.

[dazlittle]

Had a bit of extra time in the gym today so, did an additional exercise for biceps (6 sets instead of the normal 3)

Bit of a pump going ong

[Hooverville]

Had a bit of extra time in the gym today so, did an additional exercise for biceps (6 sets instead of the normal 3)

Bit of a pump going ong

Just a bit huh?





Practiced a little IIFYM today. Had a PES select shake PWO with a banana. Then lunch, a plain hamburger from an old school joint with goop and pickles. Then dinner.


Food porn for the day:
http://imgur.com/a/A41Jc


Dieting doesn't have to be torture. Still came in at or a little under my target cals of 2600.

[dazlittle]

Just a bit huh?





Practiced a little IIFYM today. Had a PES select shake PWO with a banana. Then lunch, a plain hamburger from an old school joint with goop and pickles. Then dinner.


Food porn for the day:
http://imgur.com/a/A41Jc


Dieting doesn't have to be torture. Still came in at or a little under my target cals of 2600.

Same here, had a full tub of peanut butter ice cream last night and still came in under my target of 3000

[Plateauplower]

I tried a Carb load and higher cals over the weekend. Tried keeping fats lower protein moderate and hammered down more complex carbs than I have in a loooong time (3000 cals total). Scale hit almost 218 yesterday afternoon and was 211.8 this morning. Probably not worth doing, didn't have a mind blowing session or anything but eager to see if It does anything in terms of speeding up scale loss later in the week, but I doubt it. Likely just set me back a few days...

[mcbourque]

Weekly update:

-- Lost 1 lb by staying at around 1450 cals with proteins between 80-100 daily,

-- gym 5 days this week, all cardio plus Pilates.

I'm in full mode hip rehab and even though the weight room is calling me each time, I see that the Pilates is really really helping. I may throw in a heavy weight workout once a week if my boys drag me to the gym for an extra session.

I really sick right now, home from work (teachers are dropping like flies all around me, it was just a matter of time) and craving bread and butter all day. I'm trying....

[blue9steel]

I really sick right now, home from work (teachers are dropping like flies all around me, it was just a matter of time) and craving bread and butter all day. I'm trying....

I was really sick two weeks ago, missed some work, was out of the gym, felt like hell. Back in the gym as of last week, this week I start up my conditioning work again, finally getting back to normal. Short story I think I overdid things a bit so I'm dialing back a little and upping my vitamin C intake. Still down 3.53lbs this cut even though I had to go to slightly above maintenance for a week while I was sick. Six more weeks of cutting till the end of this cycle so still some time to make progress even with all the delays and obstacles.

Hang in there and focus on getting well.

[Plateauplower]

I'll start.
Last surplus went from 186 to 214 this morning (false heavy from chow down Xmas party yesterday).
Here's the most recent half naked pic from 12/3/15 at 210ish

205.8 as of today. Not the same pic but good enough at this point for reference of about 5lbs less than pic above. Some progress, nothing mind blowing. Slow dieting is slow...even when I try to make it fast.

[Hooverville]

205.8 as of today. Not the same pic but good enough at this point for reference of about 5lbs less than pic above. Some progress, nothing mind blowing. Slow dieting is slow...even when I try to make it fast.

AGREED. Looking tighter PP!

[bradandblake]

I love how you've recently added heavy deadlifting to your program and 500+ is coming off the ground for you very smoothly. Not jealous at all Pics are great Brad. A lot of hard work really showing.

I didn't see this comment. Sorry man! And thank you. Yeah I think I'm just built physiologically for sumo deadlift. It does seem to be coming up easily. Regular DL I really struggle. Especially in my lower back.


Weight is creeping up (204), but not surprising after leg day and 500+ carbs. My game plan is to eat just about maintenance every day (3400 or so), except Saturday. On Saturday, don't eat until I've lost a pound from a week before.. Basically intermittent fasting.

Workouts will be like this. Cardio mixed in here and there.

Sun Heavy Deadlift/Legs
Mon Volume Back/Biceps
Tues Heavy Chest/Shoulders
Wed Volume Squats/Legs
Thur Heavy Back/Biceps
Friday Volume Chest/Shoulders
Saturday off w/Cardio

[induced_drag]

Had a bit of extra time in the gym today so, did an additional exercise for biceps (6 sets instead of the normal 3)

Bit of a pump going ong

]

Nice. Often tough for taller guys to get that really full look. Looking good man....

Weekly update:

-- Lost 1 lb by staying at around 1450 cals with proteins between 80-100 daily,

-- gym 5 days this week, all cardio plus Pilates.

I'm in full mode hip rehab and even though the weight room is calling me each time, I see that the Pilates is really really helping. I may throw in a heavy weight workout once a week if my boys drag me to the gym for an extra session.

I really sick right now, home from work (teachers are dropping like flies all around me, it was just a matter of time) and craving bread and butter all day. I'm trying....

Not a bad place to be. Many women have to drop cals super low. Looks like you are dialed in. I have some pretty bad hip issues (muscular/scar tissue) mainly from an torn periformis and hip flexor. For me, working it helps a TON. I found a good sports chiro and that did wonders.

Still down 3.53lbs this cut even though I had to go to slightly above maintenance for a week while I was sick. Six more weeks of cutting till the end of this cycle so still some time to make progress even with all the delays and obstacles.

Hang in there and focus on getting well.

Nice job...3.5lbs is a great start. Great thing about dieting (right) is you just continue to go forward. At some point shut your thinking off and just keep plugging away.

205.8 as of today. Not the same pic but good enough at this point for reference of about 5lbs less than pic above. Some progress, nothing mind blowing. Slow dieting is slow...even when I try to make it fast.

I have good results (I am not sure if it is more mental or what) with doing a once weekly reefed as you do. I think I suck water up a little and then when it drops, it seems I can really notice the subtle differences of the fat loss from the week prior. I can see it in the mirror, but I think it is harder to photograph. Nice job, and looking good!!!!

[Plateauplower]

I have good results (I am not sure if it is more mental or what) with doing a once weekly reefed as you do. I think I suck water up a little and then when it drops, it seems I can really notice the subtle differences of the fat loss from the week prior. I can see it in the mirror, but I think it is harder to photograph. Nice job, and looking good!!!!

Thanks, that's the first one I've tried on the bigger carb refeed on this diet. I think any going forward will be closer to maintenance calories though. I hit 204.2 yesterday afternoon which is strange for me to be lighter late in the day. I read something about what you mentioned. The premis was that by holding that extra water etc and filling the cells back up it causes some hormonal changes. It kind of makes sense that being constantly depleted your cells would send out signals to perhaps slow things down (self preservation) and by being filled back up it kind of tricks the cells to lower their "defense mechanisms" to help get things moving faster. The Layne Norton lean gains refeed thing mentions it and I know Cmoore isn't afraid of some sodium (not sure if that's for the same reason).
It is nice mentally though to have a day not as regimented and enjoying some things that are kind of off limits for me most of the week.

Great vid BTW, I might try that at some point obviously better than still shots, but I would feel like fuggin goofball making one at my gym, it's all open with no separate rooms so I would look pretty silly.

Diet squats today, squats make me look fatter than I am I think. 205.2 today
Squats 345x7

[AbuDina]

Diet squats today, squats make me look fatter than I am I think. 205.2 today
Squats 345x7

Diet squats?! Whoooaaa... as opposed to full fat squats?! Dunno yours looked pretty heavy to me

[phamine]

Diet squats today, squats make me look fatter than I am I think. 205.2 today
Squats 345x7

Nice full squats. That clicking at the bottom, is that your knees?

[Hammerhagen]

Good day everyone-Haven't posted in awhile, so here's my progress so far. I've been tracking my calories a lot closer for that last month or so, and really going for a slow bulk. I think its almost a recomp hopefully. Here is a picture of December16th Vs Feb 4th. Don't see many changes but then again that is not a lot of elapsed time between the two either so I wouldn't expect much. Current plan moving forward is to continue at slightly above maintenance until mid-March and then do a cut into the summer. Strength is going up which is good

December 16th 188lbs

Feb 4th 191lbs

[Plateauplower]

Diet squats?! Whoooaaa... as opposed to full fat squats?! Dunno yours looked pretty heavy to me

Full fat squats are much easier

Nice full squats. That clicking at the bottom, is that your knees?

Yes my knees are pretty noisy, but no pain or anything. Likely just some floaters (detached cartilage) or something.

[Hooverville]

Good day everyone-Haven't posted in awhile, so here's my progress so far. I've been tracking my calories a lot closer for that last month or so, and really going for a slow bulk. I think its almost a recomp hopefully. Here is a picture of December16th Vs Feb 4th. Don't see many changes but then again that is not a lot of elapsed time between the two either so I wouldn't expect much. Current plan moving forward is to continue at slightly above maintenance until mid-March and then do a cut into the summer. Strength is going up which is good

December 16th 188lbs

Feb 4th 191lbs

The gut is looking smaller. Keep it up!

[Hammerhagen]

The gut is looking smaller. Keep it up!

Thanks Hooverville, hopefully i'm tracking in a good direction slowly putting on weight and dropping the gut.

[bradandblake]

Feeling a bit discouraged. Its crazy how our bodies will try to adapt to anything and everything we throw at it. I'm eating a little under what used to maintenance, but weight isn't coming off. Still stuck in the 203-204 range. I'll keep plugging away though.

[Hooverville]

Feeling a bit discouraged. Its crazy how our bodies will try to adapt to anything and everything we throw at it. I'm eating a little under what used to maintenance, but weight isn't coming off. Still stuck in the 203-204 range. I'll keep plugging away though.

With you. I have really seen fast progress up until the past week. Actually gained weight as of this morning, which is super frustrating considering I went to bed hungry.

Oh well, I am going to stop weighing myself and readjust calories next week. If I don't see any change in the mirror, I will add in a little cardio.

It's always that last 5-7 that is the hardest most fuk all stubborn weight to go.

Current status, weight=?

[induced_drag]

Just dropping in! I decided to do the rest of this cut without stepping on the scale anymore. I dont want the mental stress and will only go by visual. I am not tracking food, nor weighing, but going totally on instinct at this point. I am even incorporating carb cycling and refeeds....all by "feel". I want this to be as normal a part of life as would any other aspect. One of my goals is to just "live" and let this all happen.

I have done the opposite many times... hyper-focused to a borderline degree of obsessiveness. But, the good that comes out of that is I know what to do now.... I just have to decide to do it. (or at least that is what I think. Steady is the course....

Snapped a pic working legs tonight....

[bradandblake]

Just dropping in! I decided to do the rest of this cut without stepping on the scale anymore. I dont want the mental stress and will only go by visual. I am not tracking food, nor weighing, but going totally on instinct at this point. I am even incorporating carb cycling and refeeds....all by "feel". I want this to be as normal a part of life as would any other aspect. One of my goals is to just "live" and let this all happen.

I have done the opposite many times... hyper-focused to a borderline degree of obsessiveness. But, the good that comes out of that is I know what to do now.... I just have to decide to do it. (or at least that is what I think. Steady is the course....

I really wish I could diet like that. I'd find myself forgetting to eat for 10-12 hours at a time.

Nice veins.

[JimmyJonny]

I've had a $hit week or two over here. I let my diet slack due to stress and dropped a few pounds. So this week I had to get my head out of my a$$ and refocus.

I don't track my food either. I was tracking food before I started lifting due to medical problems so now it's kinda second nature. Yes I did drop weight but I was well aware I was under eating, I have no excuse.

But all is well now Good part is that I haven't misses one day in the gym. My squat numbers are going up along with my bb bench so I'm happy about that.

current weight is back to 151..... I kinda wasted to weeks

Looks like everyone else is on track, well done. Ya'll have a great weekend !

[shaneinga]

After a years worth of squats I finally hit my 3PPS squat.

Felt good to finally hit it.

https://www.youtube.com/watch?v=5o8FXIlRyoY


Hopefully everyone is still kicking azz with their goals.

ID your legs are huge, those veins man. Unreal.

[blue9steel]

After a years worth of squats I finally hit my 3PPS squat.

Congrats on the PR! Always nice when you add another plate.

[Hooverville]

After a years worth of squats I finally hit my 3PPS squat.

Felt good to finally hit it.

https://www.youtube.com/watch?v=5o8FXIlRyoY


Hopefully everyone is still kicking azz with their goals.

ID your legs are huge, those veins man. Unreal.

Nice job! I am looking forward to hitting this some day. Motivation!

[mirroroferised]

After a years worth of squats I finally hit my 3PPS squat.

Felt good to finally hit it.

https://www.youtube.com/watch?v=5o8FXIlRyoY


Hopefully everyone is still kicking azz with their goals.

ID your legs are huge, those veins man. Unreal.

Shane!!!! Nice work man. So I predicted next week and you said the hell with that I'm going tomorrow


That was great. Your progress has been fantastic to watch.

[Plateauplower]

After a years worth of squats I finally hit my 3PPS squat.

Felt good to finally hit it.

https://www.youtube.com/watch?v=5o8FXIlRyoY


Hopefully everyone is still kicking azz with their goals.

ID your legs are huge, those veins man. Unreal.

Great work! That's a great milestone now onto 4pps.

I'm sitting about 203 the last couple of days. Had a great week though in the gym hitting some PRs which is always better and unexpected when dieting. Getting close to 2X BW squats again, I was below 190 last time I could squat 2X BW so some progress in a sense.
I hit a rep PR today at 365x6 on squats then some singles.

405 was about an inch shallower than my normal depth but likely just at or slightly above parallel.

[mirroroferised]

I've had a $hit week or two over here. I let my diet slack due to stress and dropped a few pounds. So this week I had to get my head out of my a$$ and refocus.

I don't track my food either. I was tracking food before I started lifting due to medical problems so now it's kinda second nature. Yes I did drop weight but I was well aware I was under eating, I have no excuse.

But all is well now Good part is that I haven't misses one day in the gym. My squat numbers are going up along with my bb bench so I'm happy about that.

current weight is back to 151..... I kinda wasted to weeks

Looks like everyone else is on track, well done. Ya'll have a great weekend !

Good job getting back at it Jimmy. It can be tough when RL becomes unmanageable at times. I had a brutal January and diet took a massive hit all month for me and training was just barely there as well. All we can do is dust ourselves off and get back at it!

Great work! That's a great milestone now onto 4pps.

I'm sitting about 203 the last couple of days. Had a great week though in the gym hitting some PRs which is always better and unexpected when dieting. Getting close to 2X BW squats again, I was below 190 last time I could squat 2X BW so some progress in a sense.
I hit a rep PR today at 365x6 on squats then some singles.

405 was about an inch shallower than my normal depth but likely just at or slightly above parallel.

Looked below parallel to me and a good squat! Congrats on that rep pr as well.

[shaneinga]

Congrats on the PR! Always nice when you add another plate.

Thanks! Someday I will throw another plate on, maybe another year down the road.

Nice job! I am looking forward to hitting this some day. Motivation!

Thanks! And thanks again for the greenz. You will be repping that out before you know it man.

Shane!!!! Nice work man. So I predicted next week and you said the hell with that I'm going tomorrow


That was great. Your progress has been fantastic to watch.

Thanks Dave. You are not far off from hitting it yourself, this is the year to crush some PRs for both us.

Great work! That's a great milestone now onto 4pps.

I'm sitting about 203 the last couple of days. Had a great week though in the gym hitting some PRs which is always better and unexpected when dieting. Getting close to 2X BW squats again, I was below 190 last time I could squat 2X BW so some progress in a sense.
I hit a rep PR today at 365x6 on squats then some singles.

405 was about an inch shallower than my normal depth but likely just at or slightly above parallel.

Thanks Tim. Your 365 x 6 is a hell of PR. Moving some great weight for reps there and to follow it up with the 405 single shows just how damn strong you are. That 405 looked good from where I am sitting.