FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[FrmrHoss]

You're giving out advice on deadlifting....

My boy has become a man.

*wipes tear*

Just trying to make you proud dad!

Looking good in here Hoss, the 160's are calling your name! I think I'm gonna have to give that casserole a try.

It's pretty solid, I think you'll like it. Even tossing up a picture of my last bit of leftovers because I just ate it now

Damn...31" waist...385lbs deads and approaching the 160's FAST.....solid work Hoss!

We're getting there! Hell, when you write it like that it almost makes it sound like I'm on the verge of something impressive!

[thom2355]

We're getting there! Hell, when you write it like that it almost makes it sound like I'm on the verge of something impressive!

You mean like deadlifting 2.5x your bodyweight....yup on the verge of something impressive alright.
Edit: What is with the plate? Don't ya know you are suppose to eat out of Tupperware?

[bballbrett5]

yeah buddy sweet taters

[Ameinseto]

YUUUUMMMMMMMM.......

I am starving and made the mistake of coming in here. Sweet potatoes are the best.

[sammykapp]

YOU AND YOUR CARB PARTIES!!!!!!!!!!!!!!!!!!!!


That casserole made me cry. Looks absolutely delish.


Don't worry Rob, I'll have to trace my family tree when I get a moment....maybe there's a Carlito tie-in there. It's not every family tree that has such grey pigmentation in the face area.

[FrmrHoss]

You mean like deadlifting 2.5x your bodyweight....yup on the verge of something impressive alright.
Edit: What is with the plate? Don't ya know you are suppose to eat out of Tupperware?

Uggggh, WHAT THE **** with these new forums. Does anyone else have a terrible formatting problem with the multi-quote where hard returns don't show up? Anyway...

I pack it in tupperware, but reheat it on the plate. Even though I'm generally wary of standard media "health" stories, the thought of microwaving Tupperware over and over again seems like it might have some kind of health risks to me.

yeah buddy sweet taters

Totally anabolic.... there was some research lately about how Jamaican yams are more "anabolic" than other yams/sweet ptoatoes, and that explains Jamaica's dominance in sprinting.... crazy writers.

YUUUUMMMMMMMM.......

I am starving and made the mistake of coming in here. Sweet potatoes are the best.

They are quity nommy.

YOU AND YOUR CARB PARTIES!!!!!!!!!!!!!!!!!!!!


That casserole made me cry. Looks absolutely delish.


Don't worry Rob, I'll have to trace my family tree when I get a moment....maybe there's a Carlito tie-in there. It's not every family tree that has such grey pigmentation in the face area.

Carb party? There's only like 80g on that plate.... I like all the different colors myself!


August 5, 2011


WEIGHT:

173.6 (huh?)

WAIST:

31.0"

NUTRITION:

45f/300c/170p

Westside Week 6 - DE Bench
Bench 170 x 3,3,3,3,3,3
Incline DBs 80s x 6, 6, 6
Standing press 125 x 5; 120 x 6, 6
Lat pulldowns 72.5kg x 8, 8, 7
BB Curls 60 x 10, 10, 10
40 mins of LISS on the treadmill


SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

Definitely a little frustrated on the weight front.... weird to see 172.4 so early in the week and then for the weight to keep creeping upward. I guess I can attribute it just as much to the abnormal low weigh in than anything else, but hard not to get too frustrated since I'm what, 5.5 weeks after my diet break and have had only ONE weigh-in below my pre-break weight?

But, going to keep plugging along for now. Also a little annoyed because now it's recruiting season at work, so Ihave to spend all day up at Duke for interviewing, gotta find out if my hotel room has a fridge that I can pack food or how I will make that work.... and then we have some first year associates starting in late August, gotta take them out to a "mentor/mentee" lunch.... I guess it might make them think our firm is weird if I have them sit down with some tupperware with me, though I'm less concerned about that day because I'll just make it my refeed day and I get to pick the venue.... Thai seafood with rice baby. Oh well, let's do this ish.

[NC_Tarheel]

Have fun at Duke

I have spit on the Wallace Wade Memorial at a football game. My next mission is to spit on Cameron Indoor....

[Carlito99]

Are you thinking you'll get a calorie adjustment this week? You do have lots of room to bring things down, but then again, you also have another full 5 weeks to lose ~5lbs and hit your goal weight... I'm interested to see what happens

[bballbrett5]

too bad you aren't recruiting me and we could just go crush a buffet

[Ameinseto]

Lol... I didn't know the recruiting was something you got pushed into doing. I guess you never think about the other side of the table until you're on it. Sitting around with tupperware and the potential first years is PROBABLY not the best idea, although maybe you'll get lucky and find a mentee who is just as into fitness as you. Probably pretty unlikely, in that field.

Nice DB bench, makes me want to put some fake 80 caps on a pair of 30s and watch people drop their jaws.

[sammykapp]

Weight shifts are so damn frustrating some times, especially when you can't tie them to anything in particular.

And 80 g of carbs is more than I eat in a day 5 days out of 7!!! So yes, that is a party.

[FrmrHoss]

Have fun at Duke

I have spit on the Wallace Wade Memorial at a football game. My next mission is to spit on Cameron Indoor....

Haha, well I've never been a UNC fan so I don't have the big Duke hatred that some do now if I was interviewing at Clemson, might have to piss on a few things!

Are you thinking you'll get a calorie adjustment this week? You do have lots of room to bring things down, but then again, you also have another full 5 weeks to lose ~5lbs and hit your goal weight... I'm interested to see what happens

I don't know... I really don't. *I don't have time to add in any more cardio, at least, very little more. *We'll see what the man says.

too bad you aren't recruiting me and we could just go crush a buffet

Buffet works into contest prep? *Alright, let's do it!

Lol... I didn't know the recruiting was something you got pushed into doing. I guess you never think about the other side of the table until you're on it. Sitting around with tupperware and the potential first years is PROBABLY not the best idea, although maybe you'll get lucky and find a mentee who is just as into fitness as you. Probably pretty unlikely, in that field.

Nice DB bench, makes me want to put some fake 80 caps on a pair of 30s and watch people drop their jaws.

To be honest, I really like getting involved in the recruiting process. *The way our firm has thinned out due to the financial slowdown means that I don't have a lot of people my age working with me, so it's kind of refreshing to deal with "young" people (man I feel old). *Plus, it's nice to think that the firm trusts me to be one of their "representatives" out in the field to ry to recruit people.

What I don't like, is that so much of the recruiting process revolves around food. *It's just a totally random social phenomenon, like, there is no more rhyme or reason to it then anything else.... but if you decline to eat, or anything like that, then YOU'RE the one making other people feel awkward, when you're forced to feel awkward to come out to do something you wouldn't do on your own anyway. *But that's just me....

Weight shifts are so damn frustrating some times, especially when you can't tie them to anything in particular.

And 80 g of carbs is more than I eat in a day 5 days out of 7!!! So yes, that is a party.

Yeah. they are. *See below.

August 6, 2011


WEIGHT:

173.4

WAIST:

30.75" (huh? lol)

NUTRITION:

45f/425c/170p

Westside Week 6 - DE Squats
Squats 190 x 2,2,2,2,2,2
SLDLs 260 x 6, 6, 6
Hack squats 2plates + 12.5 x 8, 8, 8
Leg extensions 175 x 8, 8, 8
Hanging leg raises 8, 8, 8

500kcal cardio


SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

Yeah, this is a weird one..... I had a dream that I had a big whoosh and ended up at 171.x this morning but it was not to be. * I'm actually up 1.2 lbs from the same weigh in last week. *But my waist is down... it actually measured 30.5" a few times but I'm not ready to give it the full half inch drop this morning. *On teh same note, this is the first time it feels like I don't have love handles and I'm actually noticing a vein popping out on the left side serratus muscles. *So, clearly getting more lean so maybe I shouldn't worry about the scale? *That, and I went up on all my weights this week so... hard to be too disappointed. *Eitherway, will report to the man himself and see what he says.

[BluSilver]

How is the Novem treating you?

[sammykapp]

Could see how the scale would've given you a "lol wut" moment with that number, but the waist coming down makes it hard to argue that something isn't going in the right direction!

I hear you on how with some fields, the food factor at work meetings or events for recruiting, networking, etc. is almost impossible to avoid. And tupperware really is not an option for many of these events for the exact reason that you mention.

[bballbrett5]

again...when you jumping on stage??

[Ameinseto]

I hear what you mean about the food social thing. I thank the relationship gods all the time that I don't have to date anymore and that my boyfriend totally gets all of this. I can't imagine having to explain a carb cycle on a first date. Lol

Also, I always vote for payig more attention to the mirror than the scale. If you look good, you're doing well.

[FrmrHoss]

How is the Novem treating you?

I really like it... taste is great, don't have the downsides of the Quake, but has great mixability and gives me great energy. *Really like it indeed.

Could see how the scale would've given you a "lol wut" moment with that number, but the waist coming down makes it hard to argue that something isn't going in the right direction!

I hear you on how with some fields, the food factor at work meetings or events for recruiting, networking, etc. is almost impossible to avoid. And tupperware really is not an option for many of these events for the exact reason that you mention.

Yeah.... we'll see, I will make it through it just fine. *Just more of an inconvenience tha anything.

again...when you jumping on stage??

Haha... I feel like I'm looking pretty lean right now, but since I don't have a lot of size to a legit jump on stage level I probably would be at least 12 weeks out at this point

I hear what you mean about the food social thing. I thank the relationship gods all the time that I don't have to date anymore and that my boyfriend totally gets all of this. I can't imagine having to explain a carb cycle on a first date. Lol

Also, I always vote for payig more attention to the mirror than the scale. If you look good, you're doing well.

Yeah, mirror is being friendly if the scale is not.

Got the marching orders in from the boss. *2 extra LISS sessions are here to stay, instead of just optional. *No macro change overall ,but a bit of a shift. *-10g carbs/day on all days but my refeed, but will add that 60g carbs to my refeed day. *Does 485g of carbs on refeed day sound good? *You bet your @$$ it does.

[Carlito99]

485? Bastard! All you need to go along with that is a nice 100g fat intake and you have yourself a day of fun food

[KasaraBrianne]

485g of carbs? If I were you, I'd just sit in a bagel shop ALLLL day long

[annemarie_DJ]

485 g carbs? How is that even possible? Mind you I had a serious up-carb today and I feel dizzy! sounds like you're doing great. Don't worry about fluctuations on scale. That's pretty normal. As for food culture, that's the way it goes in our part of the world. Ever heard of a kitchen party? People will always congregate around food. Strange but fascinating.*

[robertfah]

485.....a carb eatin' machine.....your body is in a GOOOD spot right now!

[FrmrHoss]

485? Bastard! All you need to go along with that is a nice 100g fat intake and you have yourself a day of fun food

Haha, so true. The higher fat intake would make it a lot more fun. Hell, even something like 60-65g would go along way! Just with trace fats in some foods, I pretty much have to be careful to make sure I don't go over.

485g of carbs? If I were you, I'd just sit in a bagel shop ALLLL day long

Haha. I would prefer to eat waffles all day, myself. I may even use some real syrup this weekend!

485 g carbs? How is that even possible? Mind you I had a serious up-carb today and I feel dizzy! sounds like you're doing great. Don't worry about fluctuations on scale. That's pretty normal. As for food culture, that's the way it goes in our part of the world. Ever heard of a kitchen party? People will always congregate around food. Strange but fascinating.*

You're absolutely right about the food culture... it's interesting to say the least. Adn don't you worry about me, I'll figure out a way to eat all of these carbs!

485.....a carb eatin' machine.....your body is in a GOOOD spot right now!

Churning and burning sir!

August 8, 2011


WEIGHT:

173.2

WAIST:

30.75"

NUTRITION:

45f/290c/170p

Westside Week 6 - ME Bench
Close grip bench 230 x 1.5; 205 x 2
Incline 165 x 8, 8, 7
V-bar pressdown 70kg x 10, 10, 8
DB Lateral Riase 25s x 8, 8, 8
DB Rows 100s x 8, 8, 8

500kcal cardio split up between the stair stepper and elliptical.

SUPPLEMENTS:

NOW Vitamin D3
Gaspari MyoFusion/Scivation Whey
Calcium + Multivitamin
Scivation Xtend
Scivation Essential FA
Scviation Novem
Primaforce Creaform

COMMENTS:

Yupppp, at least I'm maintaining my pressing strength which I will consider a victory at this juncture! Today is the first day of the minor carb cut on my regular days, so let's see if we can't get some things moving up in here!

Played golf this weekend and the round pretty much paid for itself. My cousins and I bet $10 each on the match and they gave me strokes (since they are both close to scratch golfers, so with 15 strokes, my 46-41 was good enough for a 2 stroke victory. Though they both really faded on the last two holes. I think we were all tied with 2 to play and they obviously couldn't handle the pressure. Need to figure out the new driver though... was hitting all of my clubs relatively well, but have been hitting a pretty good sized fade with the driver.... I won't call it a slice because it's not uncontrollable, but I just don't like having to play down the left side of the fairway to keep the ball in play when it's not my normal ball flight anyway..... I used to hit a slight draw with my old driver so this is weird.... plus, ti then makes me think when I set up left that "HAVE" to try to fade the ball to make sure I don't hit it OOB left, which results in a bigger fade/near slice. I don't think I hit any out of bounds, but I had way too many holes where trees/etc had blocked my approach shot and I just had to punch out into the fairway which ate up strokes. Could have easily shot 83-84 out there if it weren't for that.

[NC_Tarheel]

I get to eat 485g of Carbs...... on days that end in "Y"

Bow to the "fathlete"

[thom2355]

As for the weight, your body wants to grow Time to eat!!!!
Sounds like you have it worked out. I am sure the weight will come off in time, but would not be too concerned if the waist drops and the mirror looks good.

As for the driver, the last time I switched I went from a slight draw to a power hook. Had to move the ball back in my stance and work on my wrist travel. Took forever. Why can't drivers be easier to hit?

[Carlito99]

How close of a grip do you use on CGBP compared to normal bench? Is there a big strength difference for you between the 2? I've found that since I bench with a fairly narrow grip already, my numbers on both exercises are pretty similar

[FrmrHoss]

I get to eat 485g of Carbs...... on days that end in "Y"

Bow to the "fathlete"

Bow down!!!!

As for the weight, your body wants to grow Time to eat!!!!
Sounds like you have it worked out. I am sure the weight will come off in time, but would not be too concerned if the waist drops and the mirror looks good.

As for the driver, the last time I switched I went from a slight draw to a power hook. Had to move the ball back in my stance and work on my wrist travel. Took forever. Why can't drivers be easier to hit?

Yeah, it's weird for sure... I'm hitting this ball a lot further though. *I mean normally that fade would zap 20 yards off my distance, but even those shots I'm still hitting it 250-260. *The few that i got a hold of and hit straight/with the draw were 280+. *I think I'm getting a little too handsy with the club though.

How close of a grip do you use on CGBP compared to normal bench? Is there a big strength difference for you between the 2? I've found that since I bench with a fairly narrow grip already, my numbers on both exercises are pretty similar

I used to have a BIG strength difference, like 40lbs or so going from one to the other. *Now I would say it's probably half that? *I go pretty narrowish on the regular bench, pinky fingers either JUST on the rings or a tiny bit over them. *For close grip, I take my middle finger and wrap that around the start of the "off center" knurling, if that makes sense. *

[bballbrett5]

did the big man explain the reason for the shift of carb distribution?

[FrmrHoss]

did the big man explain the reason for the shift of carb distribution?

I did ask because I'm a nerd and can't help but try to learn some stuff. *One thing that may not really show up unless you're paying attention is that my weight dropped after my refeed (and I think the biggest jump I've had in the last 3 weeks might be .2 or .4 lbs). *Because my weight has still been trending down over the last 3 weeks (it has been, just ever so slowly, I think my weekly average weight is down .3lbs/week over that time) and I'm not getting big jumps after the refeed, he says it can be a sign that we're not fully taking advantage of the refeed to counteract the deficit during the week's impact on my metabolic rate. *If nearly 500g of carbs doesn't get me a good 1-1.5lb jump after my refeed day, I don't know what will .

[thom2355]

I did ask because I'm a nerd and can't help but try to learn some stuff. *One thing that may not really show up unless you're paying attention is that my weight dropped after my refeed (and I think the biggest jump I've had in the last 3 weeks might be .2 or .4 lbs). *Because my weight has still been trending down over the last 3 weeks (it has been, just ever so slowly, I think my weekly average weight is down .3lbs/week over that time) and I'm not getting big jumps after the refeed, he says it can be a sign that we're not fully taking advantage of the refeed to counteract the deficit during the week's impact on my metabolic rate. *If nearly 500g of carbs doesn't get me a good 1-1.5lb jump after my refeed day, I don't know what will .

600-700 Sounds like you have a pretty good thing going here!

[CM82682]

600-700 Sounds like you have a pretty good thing going here!

I'm sure thats the next step...he has a metabolism that kicks me in the balls!