Forever Cutting Coming to a Close

[sa7soon]

So, i'm not going to draw this out, check sig for progress and here are some cliffs on cliffs of my journey so far

Cliffs:
1) Obese my entire life even though extremely active. High intake of peace.
2) Got down to 220 lbs from 285 lbs about 5 years ago
3) Get culture shock + 2 years = Get up to 328 lbs
4) Get over culture shock + 2 years = Now, sitting at 218 lbs


Workout:
I'm jumping off Bill Star's 5x5 and going into 5/3/1 because 5x5 has way too much volume for the deficit i'm running. Have a really fuarked up shoulder (dislocated 4+ times) so i'm abstaining from shoulder activities until I get the surgery done.

Nutrition:
Currently doing a PSMF, RFL by Lyle Mcdonald till I get to 15% (20% now) then have a diet break and jump into a regular deficit.


Current Maxes
Bench: 255 lbs
Row: 210-215 lbs (not really sure)
Deadlift: 400 lbs
Squat: 290 lbs



Pics;
Got a few pics in between as well, if anyone is interest i'll post them up.


Cliff #1, ~285 lbs, Jan-2010
No pics, can't find them.



Cliff #2, ~220 lbs, Nov-2009




Cliff #3, ~328 lbs, Sep-2013




Cliff #4, ~218 lbs, Dec-2014

[sa7soon]

Nutrition

Currently on RFL, Rapid Fat Loss, till I get to 15% (@ ~20%) then going to slow it down to a regular deficit (after a diet break), macro counting an all that jazz.

Week1 Deadlift day 5/3/1

Shifting over from Bill Starr's 5x5 to 5/3/1 because it has way too much volume for the kind of cut i'm on and it's become very boring.

Warm Up

1) 145 x 5
2) 180 x 5
3) 215 x 5

5/3/1

1) 235 x 5
2) 270 x 5
3) 305 x 9

Assistance

1) Good Mornings; 5x12
2) Hanging Leg Raise; 5x10

[Gxp23]

In.

[sa7soon]

In.

Nice to have you, brah! Those good mornings have my hamstrings screaming. Thank god today is Bench Press day!

[Gxp23]

Nice to have you, brah! Those good mornings have my hamstrings screaming. Thank god today is Bench Press day!

Hehe, enjoy! Been half assing the gym lately, will be starting to get back into it properly soon.

[beefcake66]

Innnnn!!! Of course


I'm not super familiar with the 5/3/1 program, I guess I have some googling to do lol

[sa7soon]

So the concrete pour at work took much longer than expected and I either had to skip dinner (mess hall closes) and head to the jump or postpone the gym to another day. I picked the latter. Heading to the gym today after two days of gluttony because the caterers decided to cook decent food for the special occasion.

Inb4 I break all my PRs due to sheer amount of carbs floating in my system.

Post with workout coming tomorrow! xD

[sa7soon]

Nutrition

New Years rolled around, and so did the doom of RFL (for 2 days). The mess hall decided to cook special food NYE and NY's day so I wasn't passing that up. Who knows when I'll have a decent meal again. Probably not till I'm off.

Week1 Benchpress day 5/3/1

GREAT workout, left me tired as all hell and pumped!

Warm Up

1) 90 x 5
2) 115 x 5
3) 140 x 5

5/3/1

1) 150 x 5
2) 170 x 5
3) 195 x 10

Assistance

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




Obligatory show off progress pic!
Getting real close to dat dere shirtless time

[Gxp23]

Its actually ridiculous how different you look, esp in the face, you have made some serious gains. Strong benching too 195x10...dat pump indeed.

[beefcake66]

Its actually ridiculous how different you look, esp in the face,

x2

You're gettin cut brah

[sa7soon]

Squat day today. The DOMS on my chest and triceps feels great! Which means that I won't be able to walk tomorrow because of the squats lol.

I still need to figure out what I can substitute for Leg Press and Leg Curls, because we don't have either machine in my tiny ass gym.

x2

You're gettin cut brah

Its actually ridiculous how different you look, esp in the face, you have made some serious gains. Strong benching too 195x10...dat pump indeed.

Wow. That plastered a massive smile on my face. Thank you so much for this! I really appreciate the support and kind words. Thanks, guys

[sa7soon]

Had a meeting with my boss's boss's boss after work yesterday so I had to skip the gym again, meh. Squat day today! 5 sets of Step Ups (alternative for Leg Press, no machine) and 5 sets of Leg Curls; after 6 sets of Squats. Getting ready to weep from the DOMS...

[beefcake66]

I still need to figure out what I can substitute for Leg Press and Leg Curls, because we don't have either machine in my tiny ass gym.

Looks like you figured out the Step Ups for the Leg Press. They're actually an awesome exercise...

For the leg curls, I would suggest trying Barbell Glute Bridges. They look a little funny but they really hammer the hamstrings, and glutes.

[sa7soon]

Looks like you figured out the Step Ups for the Leg Press. They're actually an awesome exercise...

For the leg curls, I would suggest trying Barbell Glute Bridges. They look a little funny but they really hammer the hamstrings, and glutes.

"You must spread some reputation before giving it to beefcake66 again"

Thanks, doll. I'll give that a shot

[sa7soon]

[QUOTE=sa7soon;1327706851]

Nutrition

Decided to ease off on the hardcore RFL. Instead of chicken breast i'm having thigh, other than that everything is the same. No carbs and as low fat as possible.

I haven't weighed myself since before my vacation on the 17th of November and I've been back in the swings of things for ~3 weeks now. My weigh before was 218, probably gained a little during the vacation. Safe to assume I came back at 222 or 223.

Weigh in tomorrow!

Week1 Squat day 5/3/1

I can't walk. Save me.

Warm Up

1) 100 x 5
2) 125 x 5
3) 150 x 5

5/3/1

1) 160 x 5
2) 190 x 5
3) 215 x 8

Assistance

1) Step Ups; 1x10 (each foot) @ 95 lbs - This wasn't difficult to do it was just draining, especially on no carbs. So I switched to DB Lunges.
2) DB Lunges; 4x10 (each foot) @ 30 lbs
3) Leg Curl; 5x10 @ 80 lbs - Turns out we had a machine for this. It was part of the bench/leg extension.



Comparison Back pic. End of Nut Misc Transformation and Now. Not sure I see much of a difference. Will take progress pics once a month from now on.

[sa7soon]

And this is how I feel after that Squat day

[sa7soon]

Weigh In

Weigh In #1 (08-01-2015): 225.72 lbs




Not really sure what's going on. I most certainly did not gain over 10 lbs on my vacation (was 218 mid-way), yet after 3 weeks of busting my ass I'm 226 lbs. I fukking hate this island, all the food is oily as **** because of the incompetent chef.

From now on I'm only going to eat when they have chicken breast available, even though it's fukking disgusting. All other meals will be my protein shake. I really don't give a fukk if I'm hungry, I just want to see progress. I've been hovering around this weight for 2+ months now even though i'm busting my ass. I'm sick and tired of being stuck around this weight, legitimately makes me feel like crying out of frustration.

[Gxp23]

Weigh In

Weigh In #1 (08-01-2015): 225.72 lbs




Not really sure what's going on. I most certainly did not gain over 10 lbs on my vacation (was 218 mid-way), yet after 3 weeks of busting my ass I'm 226 lbs. I fukking hate this island, all the food is oily as **** because of the incompetent chef.

From now on I'm only going to eat when they have chicken breast available, even though it's fukking disgusting. All other meals will be my protein shake. I really don't give a fukk if I'm hungry, I just want to see progress. I've been hovering around this weight for 2+ months now even though i'm busting my ass. I'm sick and tired of being stuck around this weight, legitimately makes me feel like crying out of frustration.

Hang in there man, sucks I know, is the food dripping with oils? them extra cals.

[sa7soon]

Hang in there man, sucks I know, is the food dripping with oils? them extra cals.

The food is sitting in a buffet style metal container with 1" of oil at the bottom.



So I've always suspected this due to my weight gain whenever I get back in the gym initially. Think this could be the reason? I have had DOMs on different body parts for about 7-9 days now straight now... http://www.livestrong.com/article/39...ance-training/

[Gxp23]

The food is sitting in a buffet style metal container with 1" of oil at the bottom.



So I've always suspected this due to my weight gain whenever I get back in the gym initially. Think this could be the reason? I have had DOMs on different body parts for about 7-9 days now straight now... http://www.livestrong.com/article/39...ance-training/

Doesnt look like counting cals will be easy, even estimates, maybe up your activity? Bit or cardio? Or make diff food choices? more veggies etc.

[sa7soon]

Doesnt look like counting cals will be easy, even estimates, maybe up your activity? Bit or cardio? Or make diff food choices? more veggies etc.

There 0 veggies here. Only cucumbers and carrots. I could count cals, I have my scale with me, but I have no idea what's in the food or how much oil the chicken has soaked up.

I lift 3 days a week with 10 minutes of jogging right after each session, with my supposedly low intake this should be way more than required.



Think the water retention from DOMS has anything to do with it (link posted above)? have had DOMS for 7-9 days straight, so is it possible or am I just grasping for hairs now?


Water Retention After Resistance Training: http://www.livestrong.com/article/39...ance-training/

Water retention/DOMS: http://forum.bodybuilding.com/showth...hp?t=149338533

Severe Water Retention When First Working Out: http://healthyliving.azcentral.com/s...out-19656.html

[Gxp23]

There 0 veggies here. Only cucumbers and carrots. I could count cals, I have my scale with me, but I have no idea what's in the food or how much oil the chicken has soaked up.

I lift 3 days a week with 10 minutes of jogging right after each session, with my supposedly low intake this should be way more than required.



Think the water retention from DOMS has anything to do with it (link posted above)? have had DOMS for 7-9 days straight, so is it possible or am I just grasping for hairs now?


Water Retention After Resistance Training: http://www.livestrong.com/article/39...ance-training/

Water retention/DOMS: http://forum.bodybuilding.com/showth...hp?t=149338533

Severe Water Retention When First Working Out: http://healthyliving.azcentral.com/s...out-19656.html

Looks like you are in a bit of a pickle! I would attempt to try and count for a few days to try and at least get a grasp on what some of the portions hold, the only issue is the fat, any way of draining some of it?

[sa7soon]

Looks like you are in a bit of a pickle! I would attempt to try and count for a few days to try and at least get a grasp on what some of the portions hold, the only issue is the fat, any way of draining some of it?

Nope. Which is why I decided on having only chicken breast and my protein shake from now on. It's come to the point where I don't care what I eat I just want to see progress. Will whip out the scale and use it this week and track through mfp, will post results and next week's weigh in. If there is no change or I gain weight, I'll just say **** it and get lipo..... not srs, lol

[Gxp23]

Nope. Which is why I decided on having only chicken breast and my protein shake from now on. It's come to the point where I don't care what I eat I just want to see progress. Will whip out the scale and use it this week and track through mfp, will post results and next week's weigh in. If there is no change or I gain weight, I'll just say **** it and get lipo..... not srs, lol

Living off that by itself is gna suck, do your best to keep things varied, I know you dont have much to choose from.

[sa7soon]

Living off that by itself is gna suck, do your best to keep things varied, I know you dont have much to choose from.

Yeah, it will suck. I've been doing that for the past 3 weeks except with Chicken thighs. That's why the weigh-in is confusing/frustrating af. Should be getting at most 130-170g of Protein, 30-40g Fat, 20-40g Carbs. At most that's ~1,200 cals with my maintenance being 2,800.. I don't get it..


EDIT: Did some research, it is water retention from DOMS. Could be anywhere from 2-8 lbs, so I can't figure out my progress until next week (Only if I don't have DOMS then).

Will still switch out to Chicken breast and get down as much as I can. I want to get down to 15% as soon as possible so I can switch over to something more manageable.

[beefcake66]

I just got caught up with all the posts from earlier today...

All things considered, I'd just try sticking it out and seeing how it goes. Definitely try to track, that should be interesting. More cardio (within reason) never hurts

OM NOM NOM NOM CARROTS


EDIT:

Is there any way you can have a toaster oven or microwave readily available for yourself? You could try some of those college dieting hacks if so...

[Gxp23]

Yeah, it will suck. I've been doing that for the past 3 weeks except with Chicken thighs. That's why the weigh-in is confusing/frustrating af. Should be getting at most 130-170g of Protein, 30-40g Fat, 20-40g Carbs. At most that's ~1,200 cals with my maintenance being 2,800.. I don't get it..


EDIT: Did some research, it is water retention from DOMS. Could be anywhere from 2-8 lbs, so I can't figure out my progress until next week (Only if I don't have DOMS then).

Will still switch out to Chicken breast and get down as much as I can. I want to get down to 15% as soon as possible so I can switch over to something more manageable.

1200 cals? Dude cmon thats not a good number to be at, how long have you been eating that number for roughly? Might be a good time for a speck of eating at maintenance then re-evaluate.

[sa7soon]

I just got caught up with all the posts from earlier today...

All things considered, I'd just try sticking it out and seeing how it goes. Definitely try to track, that should be interesting. More cardio (within reason) never hurts

OM NOM NOM NOM CARROTS


EDIT:

Is there any way you can have a toaster oven or microwave readily available for yourself? You could try some of those college dieting hacks if so...

Yeah, tracking should be interesting, lol. Brb all coworkers staring at me, "Wtf is this guy doing?".

I'm already doing cardio 3 days a week (only 10 minutes of yogging pwo), I'll kick it up to 4/5 or prolong the current sessions.

There is a microwave available but i'm not allowed to bring food from the main land with me.. Apparently having good food is frowned upon here.. not srs... srs?

1200 cals? Dude cmon thats not a good number to be at, how long have you been eating that number for roughly? Might be a good time for a speck of eating at maintenance then re-evaluate.

Probably 2.5 weeks. Just following the RFL (Rapid Fat Loss Handbook) by Lyle Mcdonald. It's a crash diet of sorts. Plan is to crash diet to 15% then go on a diet break and proceed with a regular deficit till I reach my goal of ~11%.

1,200 cals is more than the plan stipulates too, normally it would be only chicken breast, which would put me at 800-900 cals. 95% of which is protein.. But the chicken breast is basically inedible so I switched to chicken thigh.

Will see what this week brings me and evaluate from there. If I progress normally then I will follow the guidelines of the book, which states 4-6 weeks of this then a diet break. After that i'll probably go on a regular deficit. Better to be losing steadily than jumping back and forth.


tl:dr;

- Doing RFL by Lyle Mcdonald
- Will reevaluate after this week's weigh in.

[sa7soon]

Mood

I feel better. Going to be stricter with my food and really buckle down from now on. It's not that i'm wheel spinning with the cut, it's more like I lose a ton then go on vacation and don't give a **** about what I eat/drink, gain a ton, then come back to the island and lose a ton, etc... Will watch what I eat on my next vacation, no need to waste months of hard work because the island's food sucks. I'll just try to fit stuff into my macros.

Nutrition

Already spoke about my distaste for this section earlier. Going to track and upload my food diary every day, starting today (It's Sunday here)

Week 2 Deadlift day 5/3/1

Bought some perfumed powder cause there wasn't any chalk powder anywhere here. It works just as well, just need much more of it lol

Warm Up

1) 145 x 5
2) 185 x 5
3) 215 x 5

5/3/1

1) 235 x 5
2) 285 x 5
3) 325 x 6 - Had to stop at 6 because one of the 45 lb plates is heavier than the other... Yeah, some defective plates lol. Seriously..

Assistance

1) Good Mornings; 3x12
2) Calf Raise; 3x10 - Had to stop at 3 sets or miss dinner.

[sa7soon]

I recently arranged a petition regarding the horrible food. 150 people signed and the manager flew in from the main land yesterday, I expressed my issues with the food and he said he would make an entirely new menu and come back in 2 weeks to check on things.