Pushing Myself to New Lows -- A Journey to Single Digit Bodyfat and the Natural Stage

[born4muscle]

Date: 30 NOV 2013

It's been a couple of days since I got a solid update posted up. With working both jobs on Wednesday and Today as well as Thanksgiving yesterday, I have not had much spare time. I assure you all training is going great, and I appear to be getting leaner (even though the scale seems to be stuck). I still hope to see sub 186 before the end of the week (Sunday).

Instead of a super long update complete with 3 workouts and cardio sessions, I will just give you today's workout, a summary of the cardio and today's macros. Also, I have a video of Wednesday night's Push workout uploading which I will post as soon as it's finished!




Morning Weight: 187... again.





Diet


Planned Macros:
75f/50c/220p

Actual Macros:
I decided to cut my food intake short today being that I will be taking a free meal tomorrow for Thanksgiving dinner with my family.
I ended the day with approximately 22f/57c/200p



WORKOUT: Legs -- Hypertrophy/Volume

This workout really tested me. I didn't get in to the gym until about 940pm. I got up this morning at 5am and worked at both jobs, on my feet all day. I was tired and running on very low fuel. However, I pushed though and go it in the books.


Squat- DE 5x3 @ 70% TM (245)
Barbell Hip Thrust- 3x20 @ 135
KB Swing (Glute/hip focus)- 4x12 @ 52.9
Horizontal Leg Press- 3x10 @ 300, 300, 310
Calf Raise- 4x12 @ 270 SLOW
Leg Extension- 3x20 @ 110 SLOW

CARDIO:

Today
-HIIT 15 rounds of 15:45 Post workout

Yesterday
-30 min LISS post workout

Wednesday
-30 min LISS

Daily Review:

It was an extremely long and exhausting day, but I pushed through. It's in the books, and I'm heading to bed. There is traveling to be done and food to be eaten tomorrow! I gotta be rested!



Parting Video:

It may be corny, but this video popped up on my YouTube feed, so I checked it out during my workout. It really got me refocused and helped me push through. Enjoy!

[born4muscle]

Push Workout from Wednesday! Check it out!

[jdjprimer19]

I'm hoping for 185 myself, though as you know, weight loss isn't linear. You could be stuck at 186 for 2-3 weeks, then wake up one morning at 182-183. That's how it works sometimes. We'll make modest adjustments for this upcoming week.

[longhorns_p]

You've motivated me to really consider doing a local competition here, not sure if I want to do BB or mens physique.

How long total has this prep been? I'm a good 30-40 lbs from desired weight probably.

See some nice definition starting to come in for ya, nh

[born4muscle]

I'm hoping for 185 myself, though as you know, weight loss isn't linear. You could be stuck at 186 for 2-3 weeks, then wake up one morning at 182-183. That's how it works sometimes. We'll make modest adjustments for this upcoming week.

I know. It just makes me feel like I'm messing something up somewhere.

[born4muscle]

You've motivated me to really consider doing a local competition here, not sure if I want to do BB or mens physique.

How long total has this prep been? I'm a good 30-40 lbs from desired weight probably.

See some nice definition starting to come in for ya, nh

Thanks, and you definitely should. I started this prep April 15, so it's been just shy of 33 weeks. I have 11 weeks left making total prep 44 weeks. I started at 226lb, and my goal is to step on stage sub 170. That's a 56+ lb drop.

[longhorns_p]

Thanks, and you definitely should. I started this prep April 15, so it's been just shy of 33 weeks. I have 11 weeks left making total prep 44 weeks. I started at 226lb, and my goal is to step on stage sub 170. That's a 56+ lb drop.

That's just about where I'm at. Sitting at 225 and would need to get down to sub 185

[born4muscle]

Date: 03DEC2013

It's been a couple of days since I last updated. I had a pretty busy weekend with the holiday and work. Also, I had am AMAZING free meal at my sister's new place on Saturday for Thanksgiving. My weight is still up slightly from the weekend, but I look and feel a little leaner.




Morning Weight: 187.2





Diet


Planned Macros:
75f/50c/220p

Actual Macros:
75f/53c/220p


WORKOUT: Mock Meet (from yesterday)

Squat- 365
Bench- 275
Deadlift- 465

Thoughts: I was dead tired for this workout, and my strength just wasn't there. The squat and bench were both grinders, and I failed on a 500lb deadlift.



CARDIO:
Tonight, I will be doing cardio when I get off work.
I'm not sure if it will be the HIIT session or a LISS.



Daily Review:

Overall, today hasn't been too bad. I am pretty low on energy though. Yesterday wasn't too bad other than the workout. I hit my macros pretty spot on today, and yesterday was damn close as well. I was slightly over on carbs because I had to adjust down to meet my new macros sent from Jeff




Current Macros:

Training Day
40f/155c (down from 170)/200p


Non Training Day
75f/50c/220p

[longhorns_p]

Curious about the different macros on training vs non-training days. I'd have to go back and look for it but I read something good recently that stated there was no need to alter those numbers between the two different days. Better to stick to the same macros according to the post/article by a well known bb nutritionist.

Anyways, good luck with 50 grams of carbs. I couldn't do it

[born4muscle]

Curious about the different macros on training vs non-training days. I'd have to go back and look for it but I read something good recently that stated there was no need to alter those numbers between the two different days. Better to stick to the same macros according to the post/article by a well known bb nutritionist.

Anyways, good luck with 50 grams of carbs. I couldn't do it

You have a link to that post? I'm always down to read. haha

If you look at my total caloric intake, it is about the same on training vs. training days. I decided to make the switch to a cyclic intake after discussing it with my coach. Thus far, one thing that I have noticed is that the moderate-high fat days seem to help keep my libido up which is always a good thing. Also, the low days aren't really too bad once you get used to them.

[yakuzastyle]

Hey born, sent you a PM.

[born4muscle]

Hey born, sent you a PM.

I hit you back, man!

[born4muscle]

I CAN'T WAIT TO TRAIN TONIGHT!!

I will update the log as soon as I get home from the gym!!

[longhorns_p]

I'll search for it this weekend, should have some downtime.

[born4muscle]

Date:04DEC2013 (yesterday)

Whatup, everyone? I'm having a great week so far, and I just wanted to hit you all with an update!




Morning Weight: 184.4 -- That's a new low!! Leggo!




Diet


Planned Macros:
40f/155c/200p

Actual Macros:
38f/157c/203p


WORKOUT: Push -- Volume & Hypertrophy

Bench Press
-DE 8x3 @ 155
-Paused 1x1 @ 205
-AMRAP 5+ @ 215 -> 10 total reps today! 5(+5)
Seated DB OHP 4x8 @ 50
Neutral Grip DB Bench 4x12 @ 50
Bodyweight Dips 25, 20, 19
Shoulder Superset 3xfailure
-DB Laterals @ 35
-Incline DB Rear Delt @ 20
DB Preacher curls 4x8 @ 35, 35, 30, 30
DB Skullcrushers 4x8 @ 75

Thoughts:

I had a solid workout last night! Great pump and energy especially for late at night.

CARDIO:
Post Workout LISS 30 min


Daily Review:

I had a great workout yesterday, hit my macros and had a new low weigh in! Overall, a good day.

[jdjprimer19]

Curious about the different macros on training vs non-training days. I'd have to go back and look for it but I read something good recently that stated there was no need to alter those numbers between the two different days. Better to stick to the same macros according to the post/article by a well known bb nutritionist.

Anyways, good luck with 50 grams of carbs. I couldn't do it

Here is a lay example by another well-known nutritionist :

"Let’s set up a hypothetical example. Let’s say that you weigh 200 pounds, and you currently eat 3000 calories per day. You have been stable at 200 pounds and 3000 calories per day for a long time. You want to lose 20 pounds in 20 weeks, which is 1 pound per week. Using the 3500 calorie per pound figure, you calculate that you need a calorie deficit of 3500 * 1 = 3500 calories per week. You divide that by 7 days per week, which gives you a deficit of 500 calories per day. Thus, you estimate that you need to eat 2500 calories per day to lose 1 pound per week.

You cut your calorie intake to 2500 calories per day for 20 weeks. However, you find that you only lose 10 pounds, rather than the 20 pounds that you thought you would lose. Why?

First, let’s assume that your calorie intake estimates were accurate (which is usually not the case, even if you’re a dietitian). The problem is that, as you lose weight, you burn less calories per day, so your daily calorie deficit shrinks. Eventually, you reach a new point of equilibrium, and your weight loss plateaus.

Let me illustrate further. Remember that you started at 200 pounds and you ate 3000 calories per day. Since your weight was steady, this means you were burning 3000 calories per day. During the first 5 weeks, things are on target, and you’ve lost 5 pounds. You are now down to 195 pounds. Since you now have less weight to move around, you burn less calories per day for the same activity. Let’s say now you’re only burning 2800 (I’m making numbers up here for illustration).

Your calorie deficit is no longer 500 per day. It’s now 300 per day (you’re burning 2800 and eating 2500). Your predicted weight loss is now only 0.6 pounds per week.

You continue to lose weight, but now at a slower pace. You continue to eat 2500 calories per day. You now get down to 190 pounds. After losing that 10 pounds, you’re now only burning 2600 calories per day. You’re still taking in 2500 per day, so now you’re deficit is only 100 calories per day. That’s hardly enough to have any noticeable weight loss. Soon you reach a plateau. Now the only way to start losing weight again is to either increase the calories you burn each day by increasing your activity, decreasing your caloric intake further (such as down to 2000 per day), or both.

The bottom line is that your daily deficit shrinks as you lose weight, which is why the 3500 calorie per pound figure rarely pans out.

None of this even considers the fact that your metabolic rate slows down as you lose weight, more than can be explained by the weight loss alone. Also, spontaneous physical activity (also known as non-exercise activity thermogenesis or NEAT) decreases without you even being aware of it. These factors further contribute to a plateau in weight loss, and why the 3500 calorie per pound figure rarely works out in real life. The 3500 calorie per pound figure also doesn’t tell you the intake you are going to need to maintain your new weight once you’ve lost the weight."

[born4muscle]

I will get an update posted tonight for yesterday and today. I'm at drill today and won't be out until around 2100.

[born4muscle]

Date: 09 DEC 2013

How's it going everyone?? It's been a long day full of traveling, but I got my workout and cardio in! I am starting to lose some strength, but that's all part of the game.




Weight: 188.5

I didn't get to weigh myself fasted as I usually do, so to no surprise, this one is up considerably. My previous weigh-in, which was last Thursday, was 183.2.





Diet


Planned Macros:

40f/155c/200p


Actual Macros:

41f/156c/197p


WORKOUT: Mock Meet

Starting the week off right!

Squat- 365
Bench- 250
Sumo DL- 465

Thoughts:
This workout was tough. The squat was a grinder with considerable forward lean, I failed on a 275 bench and I had no energy left when I got to deads.


CARDIO:

Post Workout
HIIT- 15 min of 15:45 work:rest

Daily Review:
Not a bad day with all things considered. I plan to see my weight come back down through out the week, and have a new low before it's all said and done.

Also, I have a short video of today's workout progress pictures coming within the hour!!




Parting Video:

Check out my friend, and training partner, Lance's newest video. I can dig it.

[born4muscle]

Video of last night's mock meet.

[born4muscle]

Date: 10 DEC 2013

Off day today. I had to work, but I had nothing special going on.

Got my update from Jeff today!



Macro Update


Training Day:
40f/130c/200p


Non Training Day:
75f/45c/220p


Sunday Refeed
30f/300c/175p





Ok. Back to today.




Morning Weight: 188.0





Diet


Planned Macros:
75f/45c/220p

Actual Macros:
75f/49c/221p



WORKOUT:


Off Day

CARDIO:

Off Day



Daily Review:

Had a pretty good day, but I'm fairly exhausted. Not to mention I am definitely getting sick.



Parting Video:

[born4muscle]

Date: 11 DEC 2013

What's good, everyone?!?!?!?

I had a pretty good day today, all things considered. I have been battling a head cold, but that **** won't keep me down! I'm 9.5 weeks out, baby!




Morning Weight: 185.4

I feel a new low coming on this week.




Diet


Planned Macros:
40f/130c/200p

Actual Macros:
34f/139c/194p


WORKOUT: Push Day -- Hypertrophy & Volume

Bench Press
-Dynamic Effort 8x3 @ 165
-Paused 1x1 @ 215
-AMRAP 3(+) @ 230 --> repped out 7 reps! Feeling STRONG. haha
Seated DB OHP 55s x 8, 8 60s x 8, 8
Neutral DB Bench 3x12 @ 50s
Body Weight Dips 3 x failure --> 25, 15, 15
Shoulder Superset 3 x failure
-DB Laterals @ 30s
-Chest Supported DB Rear Delt @ 20s
DB Preacher Curls 4x8 @ 30s
DB Skullcrushers 3x8 @ 40, 35, 30



CARDIO:

Decided to do cardio fasted this morning... just because.

30 min LISS




Daily Review:

Today was a decent day. I didn't hit my macros exactly, but I did come in under my caloric goal. I felt great in the first half of the workout, but I pretty much hit a wall around the neutral DB bench press.

Meh.

Tomorrow is another day with a Pull workout and cardio on deck. I don't have any class or exams tomorrow, so I will take full advantage of the opportunity to rest up and get stuff done around the house.

Ya heard? ha.


Parting Video:


This is my newest VLOG. I filmed it yesterday. Check it out, and tell me what you think!

[born4muscle]

12 DEC 2013

Morning Weight: 182.6

That's a new low ladies and gents!




Diet


Planned Macros:
40f/130c/200p

Actual Macros:
42f/132c/203p



WORKOUT: Pull Day -- Volume & Hypertrophy Focus

Weighted Chins- +65x5 +80x4 +95x3 +110x2 +125x1 AMRAP- +95x4
Chest Supported DB Rows 5x10 @ 50s
Lat Pulldowns 5x10 @ 180
Inverted Rows 5x10 @ body weight
Shoulder Superset- 3x failure
-Cable Lateral Raises @ 25
-Face Pulls @ 80
DB Hammer Curls 4x8 @ 30, 30, 35, 35
Triceps Pressdown 4x12 @ 50 SLOW REPS


CARDIO:

AM, Fasted- LISS 30min


Daily Review:

Overall, I had a pretty good day. I had a solid workout, hit my macs and had a new low weigh in! YEAH BUDDY!!

I have a VLOG of today filled with training footage up tomorrow! believe dat!





Parting Video:

This is the first video in a great series by the one and only Eric Helms. These videos describe the idea of the muscle & strength nutritional pyramid.

[born4muscle]

I hope everyone is having a fantastic weekend! I will a full update for today's workout up later, but I have a treat for you all to help ease the anticipation! haha

If you're interested, check out this video. It is my newest VLOG, filmed Thursday. It has a pretty good Pull workout that I think you all will enjoy!

[born4muscle]

14 DEC 2013

Hope everyone is having a great night! My day started out pretty rough. I didn't get out of bed until about 1pm. I'm still feeling pretty run down from being sick this week. Once I got up and moving, I felt somewhat better. Went in to the gym today for a leg workout, and made it through the whole thing, but I was pretty gassed. I decided to reduce the weight on my squats this week since I haven't been feeling the best.




Morning Weight: 182.4

New low!!




Diet


Planned Macros:
40f/130c/200p

Actual Macros:
35f/138c/194p


WORKOUT: Legs -- Hypertrophy & Volume

Pause squats- 5x3 @ 225
Barbell Hip Thrust- 3 sets - 135x15 185x14 235x12
KB Swing 4x12 @ 75 -- focused on hip thrust/ glute squeeze
Single Leg Horizontal Leg Press 3x10 @ 150, 180, 180
Leg Extensions- 3x20 @ 90, 110, 130
Seated Calf Raises- 4x12 @ 90




CARDIO:

None today.



Daily Review:

Overall, a decent workout. I really hope that I get over this whole sick thing soon. I have a pretty grueling cardio session on the block for tomorrow, but it's also a refeed! AHHHHH YEAHHH!!!



Parting Video:

His OHP strength is pretty crazy. Mirin... hard.

[born4muscle]

14 DEC 2013

REST and REFEED Day!




184

weighed myself about 4hrs earlier than normal



Diet


Planned Macros:
30f/300c/175p

Actual Macros:
37f/305c/160p


WORKOUT:

none

CARDIO:

AM SFLP
-5min HIIT 15:45 work:rest
-30min LISS
-10min HIIT 30:30 work:rest



Daily Review:

Pretty good day. Ate some food and watched some movies.



Parting Video:

My newest VLOG. Some Footage of yesterday's workout in this one!

[2010gt1]

In on this thread. dig the LOA shirt man, keep up the good work

[born4muscle]

In on this thread. dig the LOA shirt man, keep up the good work

thanks! I'm glad to have you, and I will try my best not to let you get bored.

[born4muscle]

16 DEC 2013

How's it going everyone? I had a fairly long day today. I was up at 0600 to get ready for two final exams I had this morning. After those I came home and took a nap. Afterwards, I broke my fast with a HUUUGGGEEEE egg scramble. Feeling much less sick now, but the muscle soreness is still there. I think being a bit sick really inhibited my recovery last week. Anyway, after eating Melissa and I went out and got some Christmas shopping done. Followed that up with a pretty good meal at chilis. I smashed some chicken fajitas sans tortillas! Yum. I made it to the gym around 2130 for my mock meet and HIIT.




Morning Weight: 185.2

Not bad for the day after my first refeed.



Diet


Planned Macros:
40f/140c/180p

Actual Macros:
40f/140c/166p


WORKOUT: Mock Meet

Squat 355
Bench 255 paused
Deadlift (conventional) 455




CARDIO:

Post workout HIIT

15 rounds of 15:45 work:rest


Daily Review:


Had a pretty good day, but I felt off in the gym. I was sore and had no real energy. Everything felt heavy AF. Gotta keep grindin'




Updated Macros:

*Subject to change, per usual

T-days
180g P
140 C
40g F


Non-T Days
195g P
45g C
80g F


Sunday REFEED

175g P
300g C
30g F

[Blazed]

Yikes I don't envy those macros =D

Solid progress in here tho!

[born4muscle]

Yikes I don't envy those macros =D

Solid progress in here tho!

Thanks, and yeah I'm digging into some poverty macros or sure