Greenfeather's How's It Hanging WO Thread.

[GREENFEATHER]

It's that time boys and girls, Rob's gonna cut, actually I started Friday.
Here's the tale of the tape, err scale. I'm 259 lbs and 19.6% BF looking for 230ish and somewhere between 12 and 15%. I'm not looking for the Mr. Ripped look, I'd like to see the abs again for the summer and so would M. I will be using CKD for this cut and anyone else that has something to add into the mix feel free to add anything.
The calories will be 13x bodyweight with 260g protien 250 grams of fat and less than 20g carbs coming in between 3300 and 3500 cal'day.

I won't be listing daily foods, I will do some workout stuff in here though, too much with helping M with her thesis.

Where I went wrong, listen up folks, not too many times you'll hear me in the confessional! Cheat meals went from 1 a week to 2-3 a week to "Hey, I'm bulking pass that pizza over here." I don't drink, probably won't ever again, not even socially after my last episode I made a promise to M and myself to never do it again.

Foods, I'm going to stick to high fat, virtually no carbs for 5 days then a carb up at 800g to start with and I'll adjust from there. The food s will consist of chicken, duck, pheasant, quail, buffalo, tilapia (maybe, M hounds me about fish), venison and shrimp. . When you hear me talk about hamburger it's a combination of buffalo and venison. I already harvested 23 deer this year and what I don't use gets donated to needy families in the county in which I live. I freeze about 1500 lbs of venison per year for use during the year. The other meats are those that I kill, ducks, quail and pheasant. The chicken is what I raise that aren't laying hens, even then when they outlive their jobs, well they become the roaster. I also use a fair amount os smoked almods as well for some more fat. I use sesame, olive and coconut oils for good fats.

Supplements.

fish oil
multi
COQ10 for bp
Hawhorne berries for BP
Celery seed for BP
Whey and Vitargo PWO
I may throw some forskolin into the mix mid way if I can find i in bulk.I have a lead, we'll see.

Workouts

Monday chest and triceps

dumbell flat bench
incline db bench
decline BB bench
flat BB bench
push downs
dips
pushdowns
skull crushers
CG Bench

The triceps exercises will rotate every few weeks, 2 of them.

Tuesday
cardio, 1-1.5 hours depending on how I feel

Wednesday back and biceps

pull ups
chins
low rows
close grip pull downs
bent rows
dumbell rows
Scott curls
EZ bar curls
hammer curls
alternating db curls
These too will rotate in and out, Scotts are the staple right now until I stop growing from them.

Thursday legs

squats
leg press
step ups with dumbells
lunges
SLDL's
hypers

Friday shoulders sometimes triceps

military press
db military
rear lateral raises
tricep bar presses
shrugs
upright rows

Triceps will rotate in there when I feel like they could use a second hit in the week, hasn't happened in a while, usually I'm fried by friday

Saturday REST AND CARBS OH DELICIOUS CARBS!! GIMME PASTA, GIMME RICE, GIMME ANYTHING THAT DOESN'T HAVE FAT !!!!!!!

Sunday clean up day abs, forearms and calves and cardio
wrist curls
behind the back wrist curls
leg press calf raises
leg raises
crunches with 45 lb plate(s)
Cardio 45 mins to start, may ramp up at sometime, I'm going to take it easy on the cardio unless my BP acts up. I've been at the 2 hour mark with no issues so far so we'll keep it clean

[Lumiere]

Hello green crazy Indian!

It is very nice of you to donate your game meat to the needy families... and I envy you of your hunting skill!

[jaguarr]

I've heard of Indian Burns, but Indian Cuts? Looks pretty good, Rob. No deadlifts on back day? If your lower back just won't take 'em, how about some Good Mornings instead? I take it you're not going to do ALL of those tri exercises in one sitting, but rotate a couple of them in and out every week, correct? The buffalo/venison combo is a very good one. Nice, lean protein with a good EFA content to it. I'd say you're off to a damn good start, amigo!

jag

[Chi_town]

Awsome there Tonto !
I like the plan and can't wait to hear about the results.
You are going to do great Rob !


I am going to expect you to come in as lean as Jay Silverheels in this pic. LOL

[Hibiscus09]

Hey cutie! I know you'll do great! I think cheat meal confessionals are a good idea. I need someone to report to at the end of every day that hands out exercise equivalents of "Hail Mary's." "Father, I had 2 glasses of wine and fried chicken for supper." "5 miles around the track first thing in the morning, my child."

[kimsquit]

Give 'em Hell, Rob! don't forget to take some "before" shots and measurements.

Originally Posted by GREENFEATHER

I may throw some forskolin into the mix mid way if I can find it in bulk.I have a lead, we'll see.

I swear I thought you said foreskin!! and I thought "Holy moley that's effin' hardcore!"

[Gunn27]

Originally Posted by kimsquit

I swear I thought you said foreskin!! and I thought "Holy moley that's effin' hardcore!"

lmao

Good luck Rob. I'll be following your progress, I'm very interested in this ckd thing I've never tried anything like it. I'm jealous of all that venison, I LOVE the stuff but don't get to have it as often aas I would like.

[mom24boys]

Originally Posted by Hibiscus09

I think cheat meal confessionals are a good idea. I need someone to report to at the end of every day that hands out exercise equivalents of "Hail Mary's." "Father, I had 2 glasses of wine and fried chicken for supper." "5 miles around the track first thing in the morning, my child."

I am with you on this one Diane..LOL


Good Luck green

Happy HuMp day!

[Minotaur]

Best of luck! You can do it!

[Baldsnake]

Ooooooo fun. And I get to watch, and comment.

[Mark1T]

Hey Big Greenfeather,

Sounds like a very good and well-thought-out plan, to me. Venison and Buffalo sounds tasty and high protein, low fat.

Contrary to Bats, I know how to cook Buffalo. I just don't know how to skin 'em

Best GF. I expect to see those Indian Abs by late Spring

Mark

[GREENFEATHER]

Yesterday- 1 hour on the bike, I got it back last weeks for the 5th time for a rear axle. The company is going to comp me a set of new rims next week since I haven't gone to the attorney generals office. I love the bike, there's some issue with misalignment in the rear axle. I know I'm strong, but not that damned strong!
Today- back and bis
wg pull ups- 4 sets
chins- 3 sets
bent rows-3 sets
low rows- 4 sets
scotts- 3 sets
hammer curls- 3 sets
ez curls- 2 sets

I'm finding that 8 sets for biceps and between 12- 14 for my back, I don't respond to low volume in any way, shape form or fashion. For me it's all about the extra time under tension. Plus, only hitting them once a week allows me to beat them down and letem grow! I do change up the rep scheme every 2 weeks going from 6-8 to 10-12 and then 4-6, kind of a periodization scheme that I've been working on with the guys at university. There are some freakin' monsters up there, I mean freaky big, they call one of them Juice, I don't have any idea why.

Jag, I do the deads on leg day, I'm a glutton for punishment and I only do 2 very heavy sets of 4 reps. The last workout was 495 for 4x2. My back is very strong, but also touchy as hell. I do 1 warm up and these are always at the end of the workout so I'm good and warmed up. I do also rotate 2 or 3 of the tricep exercises in at a time depending upon how I feel after chest, usually 2 will suffice, lol!

Diet has been stellar the last 4 days,cals good and hunger is not unmanageable but there none to less. I'm in full blown ketosis so I'm in a writing mood, I'm more clear headed when in ketosis. This is a good thing since I'm helping M to write her thesis. I though Marine Biology was boring as hell, but vet science sucks, I means really sucks. I'm also cobbling together the rest of my dissertation so I can turn it in in January or February and then I'll have to defend my findings, I shouldn't have any issues since there is no special interests funding my study, all of the money came out of my pocket.

Mark, pat the buffalo dry and coat it with olive oil to keep it moist, works wel with roasts and if you use ground add some olive oil to that as well, 2 tbsp/lb is what I do. For those of you that have never cooked it, don't try to cook the red out, you burn the hell out of it. Same thing above applys to venison and low and slow is how it should be cooked.

Happy hump day y'all! I already did!

[Mr. Someday]

Good luck Greenfeather! I'll be following your progress as it's a different method than I've used before, but as we all know, there's more than one way to skin a cat!

Plus, it's fun to follow cuts while your stuffing as much food as humanly possible down your choke-hole!!

[Baldsnake]

Already in ketosis? I must have missed the transfusion post...or, you are dead ass serious on this carb deplete phase. Do we get before/after pics? We will promise not to mock you if you put that dot over your face like I see a lot of in here.
I'm still digesting (pun intended) the 23 dead Bambies in your freezer. That is some freezer Tanto. I don't think the Coroners vault here in L.A. could hold 23 peeps let alone Bambies.

[mom24boys]

Mornin' green..how ya doing today? I cook the venision roasts in the slow cooker on low most of the day...yummy...if there is any leftover it becomes BBQ...( hoping dad24 gets a deer this weekend..nada last weekend)

[Baldsnake]

Tuesday I saw a herd of over 200 Elk very close to the highway. Does that unbend your camber bar? That was a lot of protein on the hoof. I came up with a special labeled protein for you....label attached.

[GREENFEATHER]

This afternoon M took a nasty fall, the deck she was on collapsed and she went for a ride, 20 feet to the ground. She's OK, I on the other hand am a nervous wreck!! She got a nasty shot to the side of the head and eye and a lovely hemaoma on her thigh along with whiplash. I have some pics here, you'll love them. Looks like I worked her over pretty good, but she looks too damned good to quote Harry Callahan.

My diet is on track no lifting today, I'll hit some legs tomorrow and shoulders Saturday and might skip Sunday if M needs my help. She's gonna be a hurtin' pup the next few days and I might need to help the old grey squaw out.

[kimsquit]

I hope M's feeling better this morning!

[Dash Riprock]

Originally Posted by GREENFEATHER

This afternoon M took a nasty fall, the deck she was on collapsed and she went for a ride, 20 feet to the ground. She's OK, I on the other hand am a nervous wreck!! She got a nasty shot to the side of the head and eye and a lovely hemaoma on her thigh along with whiplash. I have some pics here, you'll love them. Looks like I worked her over pretty good, but she looks too damned good to quote Harry Callahan.

My diet is on track no lifting today, I'll hit some legs tomorrow and shoulders Saturday and might skip Sunday if M needs my help. She's gonna be a hurtin' pup the next few days and I might need to help the old grey squaw out.

Ouch! Hope she is feeling better

[jaguarr]

Originally Posted by GREENFEATHER

She's gonna be a hurtin' pup the next few days and I might need to help the old grey squaw out.

LMAO! If she gets online and reads that, YOU might be the hurtin' pup for the next few days, Rob. LOFL! Seriously, I'm glad that M's alright. Sounds like it was a scary spill! I'm sending some good, healing energy her way, and I hope the two of you have a really nice weekend.

Cheers,
jag

[GREENFEATHER]

I came home early and hit the legs, I wasn't in a shoulder place today. I distintly remember the words, "Fight and run away, live to fight another day".

Legs-
Squats 4x20
Leg press 5x10
SLDL- 2X15
HYPERS-2X15
DEADS- 2X4 1x10

Short, sweet and intense, I'm so pissed off that legs was a good choice so I'm whipped right now! I'll hit shoulders tomorrow when M and I get back from PT. I'll be doing some of her PT at home to keep her going, she's hurting today pretty bad, I gave her a shot of morphine last night to help her out. My stash is getting thin, I need to source up some new stuff. Plus mine is getting a tad long in the tooth, 20 some odd years old, LOL!

Diet is a tad off, cals are way low today. I got most of the protiein, 150g fat. Making a nice T-bone for dinner, so it'll all be good. I guess you could say I was saving up for dinner.

[GREENFEATHER]

Shoulders today, weights sucked, workout sucked, still wasn't in a shoulders place, M's having issues with this fall and it's destroying my concentration. I lightened the weights up and supersetted the workout. Diet is still low, when stressed my appetite shuts off. Tomorrow is another day, I'm sleeping in and doing jack **** tomorrow other than trying to get some rest.


Military press- 3x12
supesetted with
rear lat raises on the 45 degree bench 3x10

Shrugs 4x10, these were the only thing I did well, go figure
supersetted with
tricep bar presses 3x8, these in conjunction with the shrugs WILL do in your traps, even if they weren't being supersetted with anything.

35 minutes on the stepper.

Her shoulder is giving her a fit. Luckily I know a good ortho that I called yesterday and he is going to take a look at her on monday he is also a former Navy SEAL so I know my wife is in good hands.It's making a clicking and grinding noise when I listened to it with the stethescope, not good. They eye is in chamaeleon mode right now, went from red to prule, now it's black.

Have a good weekend all!

[Gunn27]

Sounds like you were a little low on energy and/or concentration today, something I faced on Thursday. Enjoy your day of rest tomorrow, hopefully your raring to go by the beginning of next week.

[Lumiere]

Greenie I am sorry to hear about M's accident... I hope she will recover soon! Keeping my fingers crossed for her.

[Baldsnake]

Sounds like you are in one of those cylicable up and down moon phase energy thing-a-ma-bobs. Sure hope M's shoulder is OK. And, be sure to wear a sign around your neck, "I didn't do it", when you venture out.

[GREENFEATHER]

Chest today, concentration just wasn't there with M being out of comission. Not having a spotter really sucks, I can empathise with y'all that don't have a partner.

DBBP- 4X6
BBBP- 4X6
IBP- 2X6
DIPS- 4X10 BW only
Pushdowns-3X10

My shoulder is still acting up on the inclines, even moved them to the end and they still give my shoulder a fit so they're getting the axe for the next month. Maybe M's PT can help me figure my issues out as well. It's definitely not an issue of being warmed up.

[kimsquit]

Originally Posted by GREENFEATHER

My shoulder is still acting up on the inclines, even moved them to the end and they still give my shoulder a fit so they're getting the axe for the next month.

I stopped incline bb presses months ago because they aggravated my rotator more than any other exercise. As an alternative, I switched to DB incline presses and incorporated a twist to the inside at the top of the movement to help isolate the pecs.

Hang in there Rob!

[jaguarr]

Originally Posted by kimsquit

I stopped incline bb presses months ago because they aggravated my rotator more than any other exercise. As an alternative, I switched to DB incline presses and incorporated a twist to the inside at the top of the movement to help isolate the pecs.

Yup, me too. Come on, Rob. I know you've got a pair of those homemade Crazy Blackfoot Hillbilly power hooks! Use 'em!

jag

[Baldsnake]

Just a little confused Rob. Might be one of my pre sobriety flashbacks or just my odd view of reality. I just saw a vision of Greenfeather, an Indian warrior...50/50 Cree/Maori mix raced. He is sitting in front of a squat rack wearing an All Blacks vs. British and Irish Lions tee shirt and preparing an old Cree recepie for Pemmican made with buffalo marrow, pine nuts and Kiwi fruit. He also wears a Ta Moko on his chin and is chanting to both Te Reo and the Great Spirit. Am I getting close? Or, is it nap time for me at the "home"?

[GREENFEATHER]

Originally Posted by Baldsnake

Just a little confused Rob. Might be one of my pre sobriety flashbacks or just my odd view of reality. I just saw a vision of Greenfeather, an Indian warrior...50/50 Cree/Maori mix raced. He is sitting in front of a squat rack wearing an All Blacks vs. British and Irish Lions tee shirt and preparing an old Cree recepie for Pemmican made with buffalo marrow, pine nuts and Kiwi fruit. He also wears a Ta Moko on his chin and is chanting to both Te Reo and the Great Spirit. Am I getting close? Or, is it nap time for me at the "home"?

Nope, pretty damned close. Sweat lodge this weekend to get recentered, I'm in desperate need of recentering.

They did hand the Brits their asses on a platter yesterday. I just wish my brothers from Tonga could have done in the French soccer team. They did OK in the first 1/2, but they got their asses handed to them in the second half. I stopped watching after they scored the 6th try.