Reply
Page 1 of 29 1 2 3 11 ... LastLast
Results 1 to 30 of 853
  1. #1
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Insight's myth-free cutting log - how simple can you get and still lose weight?

    WELCOME TO INSIGHT'S MYTH FREE CUTTING LOG
    Where I demonstrate that cutting down to 10% and beyond involves no effort at all beyond writing down what you eat each day.

    I will not be waking up and doing fasted cardio, nor will I be constantly pushing myself to do 30 mile runs. I will not be giving up carbs or fat or food after 8 PM.

    I will take wave_length's approach of eating whatever the hell I want and staying 500 cals under. That means that I am not going to care about anything except for the following things:

    1) getting 1g/lb of protein each day
    2) lifting weights 3x a week (I also do about 2 days of cardio, 30 min elliptical)
    3) staying 500 cals under maintenance each day to lose 1lb/week.

    My maintenance as from this calculator http://www.freedieting.com/tools/calorie_calculator.htm is about 2500, so I will be eating 2000 calories each day. I am using nutritiondata.com to log my food, and when I don't know the exact portion size/ingredients/calorie amount, I will simply estimate as best I can.

    If I exercise unusually hard one day such that I feel extremely hungry by night time, I will eat 100 or 200 cals more. Other than that I will stick to 2000.

    I will NOT following any of the usual myths:
    1) that you need to restrict carbs
    2) that you shouldn't eat fat
    3) that you shouldn't eat carbs and fat at the same time
    4) that your diet needs to hit a certain daily ratio of protein/carbs/fat
    5) that you shouldn't eat food after 8 PM or so
    6) that you need to do tons and tons of intense cardio for ~6 days a week
    7) that eating "white bread" instead of "wheat bread" will make you fat, and "white rice" instead of "brown rice" and so on
    8) that eating sugar will make you fat
    9) that eating fructose/high fructose corn syrup will make you fat
    10) that eating commonly believed to be "evil" will make you fat, such as a big mac, or dessert, or chinese food, or cookies, or fried eggs, or so on
    11) that losing weight means that you will have to be "hungry" all day or deprive yourself
    12) that losing weight is in general very "difficult" and requires inhuman levels of discipline

    I am currently on all pro's excellent beginner routine, which in its later weeks can be a cardio workout in and of itself. In addition to the above, I will sometimes do 2 days of cardio as well on Tuesday and Thursday for 20-30 minutes each on the elliptical, which burns 200-300 cals at a time. I don't stick as stringently to the cardio as I do the lifting.

    So my workout schedule looks something like this:
    Mon-lift
    Tues-cardio
    Wed-lift
    Thurs-cardio
    Fri-lift
    Weekends-off

    I started after a 2 month bulk ending in October at 186, and I've cut down so far to 175. I think I'm about 13-14% now. My goal is to keep cutting to 10%, and then depending on how I feel then, to either keep cutting to 7-8% or start slow bulking.

    Before/current pics and where I'm at now will be up shortly. I will update as often as I feel necessary.
    Last edited by Insight; 12-10-2009 at 12:05 PM.
    Reply With Quote

  2. #2
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    I can't get the before pic off of my phone, but here's a current pic:



    I think that my bodyfat is about 16% here. My goal is to cut down until my abs are visible, which may be whenever, and then either slow bulk or keep going.

    My current weight is 175. So if abs become visible at 10% supposedly, and I'm 16%, some math:

    175@16.5%: Lean mass - 147, fat - 28

    After doing some math, it turns out that if I lose exactly 11 pounds of nothing but fat, I'll hit 10.3% bodyfat. Since I am new to training in general I am still noticing size and strength increases while on this cut -- so I might actually put on some muscle size during all of this, thus making it less weight that I need to lose, or I might lose some muscle and thus need to lose more to hit 10%.

    Since I'm new to this I'm not sure, but I'm well on track to be easily single digit by summer if I lose 1lb/week. After losing 11 lbs I'll take pics then and see whether I've hit 10% yet, and then reassess.
    Last edited by Insight; 12-11-2009 at 02:19 AM.
    Reply With Quote

  3. #3
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Yesterday's log:

    (btw the [ html ] tag makes this easy )

    HTML Code:
    Composite Caloric Ratio = 0:39:16:45 (Alcohol:Carbohydrate:Fats:Protein)				
    Protein		224	g
    
    CALORIE INFORMATION		TOTAL		%DV
    Calories		2005	(8396 kJ)	100
    
    CALORIES	FF	RATING	QTY		MEASUREMENT	FOOD CONSUMED
    220	11.00%	2.4	2.6	2	x	 Custom Food	Arnold Double Protein Bread	 1 slice					
    105	5.20%	2.5	2.8	1	x	 1 medium (7" to 7-7/8" long)	Bananas	 raw					
    153	7.70%	2.1	3.5	0.5	x	 1 cup	Cereals	 oats	 regular and quick and instant	 not fortified	 dry [oatmeal	 old-fashioned oats	 rolled oats]
    225	11.20%	2.8	2.1	2	x	 1 drumstick	 bone removed	Chicken	 broilers or fryers	 drumstick	 meat and skin	 cooked	 roasted
    200	10.00%	1.7	2.1	4	x	 1 ounce	Culver's condiment: BBQ Sauce						
    32.3	1.60%	1.5	0.9	1	x	 1 tbsp	Mayonnaise	 low sodium	 low calorie or diet				
    50	2.50%	3.3	1.9	2	x	 Custom Food	Oscar Mayer Turkey Breast & White Turkey	 Smoked	 1 slice				
    188	9.40%	1.6	1.9	1	x	 2 tbsp	Peanut butter	 smooth style	 with salt				
    65	3.20%	1.6	2	0.15	x	 1 cup (not packed)	Raisins	 seedless					
    107	5.30%	1.7	1.9	1	x	 1 ounce	Snacks	 pretzels	 hard	 plain	 made with unenriched flour	 salted	
    440	21.90%	2.8	3.7	4	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop					
    220	11.00%	2.8	2.3	2	x	 Custom Food	*********** Whey Protein Isolate	 Cold-Filtration	 1 scoop
    Last edited by Insight; 12-11-2009 at 02:27 AM.
    Reply With Quote

  4. #4
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Some more current pics



    Taken today. I think I'm about 15-16% here. When I started there was zero separation between my delts and the rest of my arm



    Another angle, similar to #1. some beginning ab definition is starting to appear
    Reply With Quote

  5. #5
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Weighed in at 175.4 today.

    My diet for this week has been completely goofy, since I'm in the middle of turning my sleep cycle all the way around... I lost Wednesday and it's harder to tell what constitutes a "day". Some days I've only eaten 1100 cals and then crashed out, just not being hungry.

    Today by the end of the day I was still hungry, so I decided to allow myself a cheat and just eat an extra bowl of cereal... after that, I wasn't hungry anymore, and I figured it would do good to shock my metabolism anyway after all of the ****ed up days this week. In the end I ended up being only at 2300 cals anyway, which is still 200 under maintenance

    My diet:

    HTML Code:
    Composite Caloric Ratio = 0:42:25:33 (Alcohol:Carbohydrate:Fats:Protein)		
    Protein		~188	g	
    Calories		2334	(9771 kJ)	
    
    
    CALORIES		FF	RATING	QTY	MEASUREMENT		FOOD CONSUMED
    220	9.40%	2.4	2.6	2	x	 Custom Food	Arnold Double Protein Bread	 1 slice			
    50.2	2.20%	2.6	1	0.5	x	 1 serving 1/2 cup	CAMPBELL Soup Company	 CAMPBELL'S Red and White	 Cream of Mushroom Soup	 condensed	
    512	21.90%	1.7	4	4.5	x	 1 cup (1 NLEA serving)	Cereals ready-to-eat	 GENERAL MILLS	 Corn CHEX		
    56.9	2.40%	2.2	2	0.125	x	 1 cup	 shredded	Cheese	 cheddar		
    59.4	2.50%	3.2	3.3	2	x	 1 ounce	Crustaceans	 shrimp	 mixed species	 raw	
    204	8.70%	2.3	2.1	2	x	 1 large	Egg	 whole	 cooked	 scrambled	
    54.1	2.30%	0.5	0.6	0.06	x	 100 grams	Fish oil	 sardine			
    307	13.20%	3.8	2.4	24	x	 1 fl oz	Milk	 lowfat	 fluid	 1% milkfat	 with added vitamin A
    0	0.00%	4.5	0.8	4	x	 Custom Food	Old Bay	 1/4 tsp			
    540	23.10%	2.3	0.7	3	x	 Custom Food	PERDUE Bourbon Chicken	 3 oz			
    0	0.00%	4.5	1.9	0.25	x	 1 tsp	Salt	 table			
    330	14.10%	2.8	3.7	3	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop			
    I've missed so far both days of cardio, I plan on doing 20 mins after my lifting session tomorrow morning. I'm not sure how all of this ****ing with my internal clock has messed with my metabolism, so we'll see. Next week will hopefully be more normal.
    Reply With Quote

  6. #6
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Yesterday was another epic marathon 21-hour day. I basically lost Wednesday of this week and turned 5 days into 4. There were a few tiny 8 hour days in which I ate 1100 cals or so as well and then slept for 15 hours. I was waking up at 4 PM or so, and trying to turn myself sleep cycle around... As of today, I woke up at 7 AM or so, and I feel great.

    Last day I worked out a bit harder than usual (I was in the gym for 2.5 hours) and then was out all day... This, combined with all of the activity for the whole day led me to decide that 2200 cals instead of 2000 would be alright. From this point on, assuming I start having normal days, I'll be sticking strictly to 2000. I still expect to lose more than 1 lb this week due to that one 1100 cal day.

    HTML Code:
    Calories		2218
    Protein		257	g
    
    CALORIES		FF	RTNG	QTY		MEASUREMENT	FOOD CONSUMED		
    330	14.90%	2.4	2.6	3	x	 Custom Food	Arnold Double Protein Bread	 1 slice		
    197	8.90%	2.3	2.1	2	x	 1 slice (1 oz)	Cheese	 provolone		
    297	13.40%	3.2	3.3	10	x	 1 ounce	Crustaceans	 shrimp	 mixed species	 raw
    497	22.40%	0.5	0.6	0.5511111	x	 100 grams	Fish oil	 sardine		
    32.3	1.50%	1.5	0.9	1	x	 1 tbsp	Mayonnaise	 low sodium	 low calorie or diet	
    50	2.30%	3.3	1.9	2	x	 Custom Food	Oscar Mayer Turkey Breast & White Turkey	 Smoked	 1 slice	
    188	8.50%	1.6	1.9	1	x	 2 tbsp	Peanut butter	 smooth style	 with salt	
    418	18.80%	2.8	3.7	3.8	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop		
    209	9.40%	2.8	2.3	1.9	x	 Custom Food	*********** Whey Protein Isolate	 Cold-Filtration	 1 scoop	
    The fish oil and Whey protein are messed up... For lunch I had eaten a Roast beef and Swiss Ciabatta melt from Wawa, as well as a Snapple Mango green tea (it was way too sweet, pretty disgusting). The Roast beef sandwich was 500 cals and the green tea was 100. The Roast beef sandwich had 40g of protein. Since I was feeling lazy and didn't feel like entering the sandwich in as a custom food, I just put 40g of protein in as whey protein and then made up the rest of the cals from fish oil.

    Note: 250g of protein is about 75 over what I usually shoot for. I could have saved 300 cals and still been well within my protein requirements if I had cut out 3 scoops of protein powder. Oh well, live and learn.
    Reply With Quote

  7. #7
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    water weight

    Weighed in at 176.4 today. How has this happened? Have I gained a lb in one day? Well, yes... but not a pound of fat.

    This is why it's useful to get one of those body composition scales... Even if they're wrong (the damn thing always tells me I'm at like 22%, which is way too high), tracking changes in them over time can give you a good idea of where you're at. For example, when I weighed in at 175.4 lbs yesterday, it said my BF was at around 21%, and my water was at 54%. Today, when I weighed in, I was a lb heavier, but it said my BF was at around 19%, and my water at like 59%. Probably has something to do with my sodium intake, which I have not been watching, and my skipping out on cardio earlier this week as my sleep cycle changed.
    Reply With Quote

  8. #8
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Corned Beef Hash and "Dirty Food"

    I wanted to see how far I could push it today while still staying on target for my goals. In my cabinet for some time now has been a can of Hormel Corned Beef Hash:



    I wouldn't usually touch something like this with a 10 ft poll just because it seems like the "dirtiest" food possible, but I looked at the nutrition facts and found that:

    http://www.nutritiondata.com/facts/m...edishes/6097/4

    387 cals, 24g of fat, 10g of sat. fat, and 1g of trans fat (egads). 22g of carbs, and 21g of protein.

    The above shown is 1 serving. There are 2 servings per can. I didn't think there was a chance in hell that I'd be able to eat the whole can, so I split it with my Dad. That means what I ate is what is listed above.

    Believe me, there are a lot of problems with this meal should you eat it every day. 10g of sat fat is 50% the recommended daily limit in one meal. And trans fat is never a good thing. But I'm not on here to watch my heart health or avoid colon cancer... I'm here to lose weight. And 387 cals is nothing when you're on a 2k cal diet a day.

    So since I've been eating exceptionally "healthy" this whole diet, I figured my heart could handle one challenging meal

    But really, 387 cals is absolutely nothing. On the side of the can was a recipe for a corned beef hash omelet... I didn't follow it to the letter, but I went with the general idea.

    In the end, I made an omelet with the following ingredients:
    1 half can of corned beef hash (387 cals)
    2 whole eggs (204 cals)
    1 egg white (15 cals)
    2oz milk (20 cals)
    2 oz of a mixture of garlic, celery, and broccoli (negligible cals)

    So all in all, that adds up to 626 cals... Still very small for breakfast.

    Now behold at how "small" those 626 cals really are



    Needless to say, after eating that, I'm pretty full

    That meal gave me 40g of protein by itself. I also threw in a scoop of 25g protein and 6g fish oil, bringing my total to 790 cals for breakfast... Right on track, and 1200 cals left to go for the day. 65g of protein so far.

    I usually shoot for 165-175g of protein a day, meaning that I need to still get about 100g left. That means of my 1200 cals left, 400 have to come from protein... I'll try to make my next meal more protein-based, perhaps something from chicken breast or something.

    And the weight is still coming off
    Reply With Quote

  9. #9
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Yesterday's log

    OK, so the total for yesterday was 2041 cals and 210g protein. I somehow weighed in at 174.2 today while still showing a slightly-higher-than-usual water retention level on the scale. Either that means that I've lost some muscle, am at too much of a caloric deficit and losing weight too quickly, or I had more water on than I thought from the last two sodium-filled days. I'll assess if I think my strength is negatively suffering later on at the gym today.

    Yesterday was hard. After eating that massive breakfast with the omelet (which consisted basically of corned beef, potatoes, eggs + veggies) I become pretty hungry again within an hour. I can't tell if this has to do with the high GI of the potatoes (I figured all of the fat in the meal would slow digestion of that down) or if I just didn't get as much protein as possible. Either way I went on fighting feelings of hunger throughout the day. About 2 hours after breakfast, my nephew decided he didn't want to finish his last pancake, so I had a single pancake. This abetted my hunger for another 45 minutes, and then I drank 2 more scoops of casein and felt great

    Seriously, casein has to be the best cutting food around. It fills you up, keeps you anabolic, and curbs feelings of hunger better than anything else I know. Perhaps I was hungry because my body was starving for protein, and had nothing to do with blood sugar levels. I dunno

    BTW these logs suck, because nutritiondata.com sucks. I think I'll try thedailyplate instead at some point -- I just want a log that allows me to log breakfast, lunch, and dinner separately.

    HTML Code:
    CALORIES	FF	RATING	QTY	MEASUREMENT		FOOD CONSUMED
    178	8.70%	1.8	1.1	1	x	 1 serving	BETTY CROCKER	 HAMBURGER HELPER	 Cheeseburger Macaroni	 dry mix
    90	4.40%	3.1	2.7	1	x	 Custom Food	Double Fiber Bread	 1 slice		
    15.8	0.80%	3.9	2	1	x	 1 large	Egg	 white	 raw	 fresh
    204	10.00%	2.3	2.1	2	x	 1 large	Egg	 whole	 cooked	 scrambled
    54.1	2.70%	0.5	0.6	0.06	x	 100 grams	Fish oil	 sardine		
    387	19.00%	2.2	1.1	1	x	 1 serving	HORMEL Corned Beef Hash	 canned entree		
    198	9.70%	2.9	1.6	5	x	 1 ounce	Lean Ground Turkey	 93% lean	 4 oz	
    74.6	3.70%	0.5	1.7	1	x	 1 tbsp	Margarine	 margarine-like vegetable oil spread	 60% fat	 tub
    49	2.40%	4.2	2.8	5	x	 1 ounce	Milk	 nonfat	 fluid	 without added vitamin A (fat free or skim)
    73.7	3.60%	1.9	2.6	1	x	 1 pancake (4" dia)	Pancakes	 plain	 dry mix	 complete
    94.1	4.60%	1.6	1.9	0.5	x	 2 tbsp	Peanut butter	 smooth style	 with salt	
    73.5	3.60%	1.5	1.1	0.1	x	 1 cup	Syrups	 table blends	 pancake	
    550	26.90%	2.8	3.7	5	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop		
    2041 cals total, 210g protein, 41/25/34 protein/carbs/fat split
    Reply With Quote

  10. #10
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/14/09 weigh-in

    Another example of how water weight can really **** with your head. I weighed in at 174.2 lbs today, with the scale still saying I'm slightly above average for water weight. Does this mean I'm at even more of a caloric deficit than I thought? Who knows. Looks like I lost more like 2 lbs this week instead of 1. We'll have to see where I weigh in next Monday to be sure.

    Note that I'm taking strictly 2000 cals a day. I calculated my maintenance to be 2500 with this calculator given a BF percentage of 16% and 5 times a week exercise. If I put in 3 times a week exercise instead, I get 2400 for maintenance. It would be more accurate to put in "sedentary lifestyle" and actually log my expenditure each day, but I'm looking for SIMPLE here... if it evens itself out so that on non-workout days I need 1800 and on workout days I need 2200, I'm fine with that.

    On days in which I expend more effort than usual, i.e. especially strenuous workouts or being out for a long day of walking or something, I'll eat 100-200 extra cals at the end of the day, at which point I am usually abnormally ravenously hungry.

    This last week I actually skipped both days of cardio due to my messed up sleep cycle, so perhaps my maintenance is a bit higher than I think it is. Either way, we'll see where I weigh in next week now that I'm on a more normal schedule.
    Reply With Quote

  11. #11
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Angry Sleep cycle still screwed up

    Well I ****ed up yesterday big time.

    I had gone to bed at like 2 the night before due to the Eagles game, woke up at 8 feeling fine. Then at around 1 PM or so I got extremely tired so I said ok, I'll just lie down for a nap (thinking I'd be up at 3 and continuing on in my day)

    I woke up at 10:30 PM. That's 8 and a half hours of sleep. I guess I was behind on sleep from the last week more than I thought.

    At this point the gym was closed, so I decided to just keep sleeping until 4 or 5 AM and then I'd start my day there... Except I couldn't get back to sleep. I just kept laying in bed. Finally at around 2 AM I woke up and said **** it, I'm gonna start the day now, and just stay up until 8 PM or so.

    On top of it, I missed a training day as well (I usually train MWF, although last week I trained TThS, so the extra rest day is kinda nice).

    At 2 AM I woke up and checked my caloric log from this messed up day and I was at 1500 cals and 110g of protein... I woke up and looked in the mirror and I had never looked so flat in my life. Maybe my mind is playing tricks on me, but I feel like my muscles are noticeably smaller. So at 2 AM I decided to drink 2 scoops of whey (not casein, because I figured I could use to become anabolic as soon as possible). I counted the 2 scoops of whey towards the last day's total, bringing myself to 1700 cals and 160g, which is on the low end of cals, but since I basically slept all day, I figure it's about where I want to be.

    Somehow I weighed in at 175.4, today, which is a gain of 1 lb in a day despite the greater than usual caloric deficit. The BF scale says my water is the same as yesterday (55%) so I'm not sure what exactly is going on, but I'm not too worried about it.

    The log:

    Code:
    CALORIES	FF	RATING	QTY		MEASUREMENT	FOOD CONSUMED
    231	13.60%	1.8	1.1	1.3	x	 1 serving	BETTY CROCKER	 HAMBURGER HELPER	 Cheeseburger Macaroni	 dry mix
    138	8.20%	2.3	2.9	2	x	 1 slice	Bread	 whole-wheat	 commercially prepared	
    114	6.70%	1.3	1.3	1	x	 1 ounce	Candies	 MASTERFOODS USA	 STARBURST Fruit Chews	 Original fruits
    167	9.80%	2.1	3.3	1	x	 1 cup (1 NLEA serving)	Cereals ready-to-eat	 KRAFT	 POST THE ORIGINAL SHREDDED WHEAT SPOON SIZE Cereal	
    204	12.00%	2.3	2.1	2	x	 1 large	Egg	 whole	 cooked	 scrambled
    193	11.40%	3.8	3.8	2	x	 1 cup	Grapefruit juice	 pink	 raw	
    119	7.00%	2.9	1.6	3	x	 1 ounce	Lean Ground Turkey	 93% lean	 4 oz	
    88.2	5.20%	4.2	2.8	9	x	 1 ounce	Milk	 nonfat	 fluid	 without added vitamin A (fat free or skim)
    220	13.00%	2.8	3.7	2	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop		
    220	13.00%	2.8	2.3	2	x	 Custom Food	*********** Whey Protein Isolate	 Cold-Filtration	 1 scoop
    Total cals: 1693
    Total protein: 164g
    39:44:17 Protein/Carb/Fat ratio
    Last edited by Insight; 12-15-2009 at 11:08 AM.
    Reply With Quote

  12. #12
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/15 progress report

    My breakfast for today was a crazy recipe for whey protein pancakes that I came up with. Needs a bit of tweaking... but this might be a good one

    2 scoops unflavored casein
    3 egg whites
    1/4 cup oats
    3/4 cup milk
    1 mashed up banana
    1 tbsp peanut butter
    1/2 tsp vanilla
    Cinnamon to taste
    a pinch of salt

    They have 600 cals and 75g of protein in them. The casein fills you up... yum. Makes 6-8 pancakes.

    Problem is, they tasted pretty bland... it isn't that they weren't sweet, it's just that they didn't taste like pancakes. I was thinking about cutting out the peanut butter (it didn't do much for the taste) and throwing in some wheat bran next time, which is low-cal and might make it actually taste more like pancakes. We'll see.

    They were extremely filling and only took up 600 cals though. I had some strawberries as well, which made the whole thing total like 700 cals I'm ahead of the game for breakfast today, full of protein and not hungry at all... feels good man

    Other than that so far I had a scoop of whey mixed into like half a cup of coffee and some milk, and then a banana + 2 scoops of whey post workout... 165 g of protein already baby, I'm done for the day! Woo hoo. I'll probably still have 2 scoops of casein before bed, bringing me up to 215g! **** yeah.

    Also finally got back to all pro's routine... today was his heavy day and it kicked my ass. I've added tri pushdowns and lat raises as well. We'll have to see if I'm just getting too advanced for this program, or if it's to do with my ****ed up sleep cycle, or if it's just getting harder since I'm on a cut.

    Woot!

    For dinner I had a Wawa Roast Beef and Swiss Ciabatta melt again... Delicious.

    Edit: total food log for the day:

    Code:
    CALORIES		FF	RATING	QTY		MEASUREMENT		FOOD CONSUMED
    210	11.20%	2.5	2.8	2	x	 1 medium (7" to 7-7/8" long)	Bananas	 raw					
    76.7	4.10%	2.1	3.5	0.25	x	 1 cup	Cereals	 oats	 regular and quick and instant	 not fortified	 dry [oatmeal	 old-fashioned oats	 rolled oats]
    47.5	2.50%	3.9	2	3	x	 1 large	Egg	 white	 raw	 fresh			
    132	7.10%	3.8	3.8	1.375	x	 1 cup	Grapefruit juice	 pink	 raw				
    137	7.30%	4.2	2.8	14	x	 1 ounce	Milk	 nonfat	 fluid	 without added vitamin A (fat free or skim)			
    94.1	5.00%	1.6	1.9	0.5	x	 2 tbsp	Peanut butter	 smooth style	 with salt				
    104	5.60%	4.1	4	2	x	 1 cup	 unthawed	Strawberries	 frozen	 unsweetened			
    220	11.80%	2.8	3.7	2	x	 Custom Food	*********** Milk Protein Isolate	 1 scoop					
    330	17.70%	2.8	2.3	3	x	 Custom Food	*********** Whey Protein Isolate	 Cold-Filtration	 1 scoop				
    5.8	0.30%	1.4	1.2	0.5	x	 1 tsp	Vanilla extract						
    510	27.30%	2.7	2.6	1	x	 Custom Food	Wawa Roast Beef and Swiss Ciabatta Melt
    Composite Caloric Ratio = 0:45:11:44 (Alcohol:Carbohydrate:Fats:Protein)
    Protein 207 g
    Calories 1868 (7822 kJ)

    Forgot the fish oil yesterday... would have brought me to 1900. Oops.
    Last edited by Insight; 12-16-2009 at 04:50 AM.
    Reply With Quote

  13. #13
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/16 progress report

    Weighed in at 174.2 today -- a new low. For breakfast I again tweaked the pancake recipe by adding more oats and some wheat germ (the secret ingredient, makes it taste more like actual pancakes). I also added 4 packets of Stevia in the Raw, which is like 8 tsp of sugar.

    Stevia in the raw might be my favorite invention of all time. It tastes great, doesn't have a licorice aftertaste (maybe a very slight one if you're looking for it), and doesn't **** with my blood sugar levels. It's sticking around for this cut.

    Either way, 4 packets was a bit too much for these pancakes. Maybe 2 next time.

    Then for lunch I had sunny side up eggs with vegetables sprayed with pam and then cooked up... low cal frying. I threw some bread crumbs on them as well... yum.

    This left me at 1400 cals for the day and 100g protein. I had a 3-hour long christmas gig from 5:30-8:30 yesterday. While I was there they gave me food (ham, turkey, stuffing, scalloped potatoes and cheese, peas, corn). I'm not sure how many cals I ate there but when I came back home I didn't feel like figuring it out, as I was completely fried (I left to go there at 4 and got back at like 9). I decided to make it a cheat day and ate a few cookies and drank grapefruit juice and another scoop of casein and went to bed.

    Yesterday was a busy day, no time for cardio... Will get back on track with lifting today.
    Last edited by Insight; 12-17-2009 at 04:21 AM.
    Reply With Quote

  14. #14
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/17 progress report

    Weighed in at 175 today with it saying my water is 55.6% or so (usual is 54%). The actual number is screwed up because these bio-electric scales suck, but it just shows that I'm retaining more water than usual, probably because of my cheat day.

    I think I'm going to once again mess around with my pancake recipe today Let's see if I can get the whole thing perfect and around 600-700 cals. The 2 scoops of casein in the recipe fill me up so well that I'm usually not hungry until like 4-5 hours later

    later edit: Got a decent recipe at about 550 cals and 75g protein for the whole thing, but it still needs tweaking. It is also noteworthy here that stevia is the greatest thing to have ever happened to mankind on this planet. It uses 2 tsp of vanilla extract now but I'll probably nix it as that stuff is expensive and 2 tsp of it is a lot. I topped it off with bananas, strawberry and whipped cream from an aerosol can (low cal ftw) but somehow I still got a sugar rush and crash. I used about 2 servings of whipped cream, which is only like 30 cals and 5g of sugar total... so possibly from the banana? Not sure. Definitely wasn't the delicious stevia I added :P

    Trained today with all pro's routine -- did the 7 basic motions + tricep pushdowns and lateral raises. No abs or leg assistance work today - I was fried at the end, and I decided to not push it. That's what tomorrow is for.

    The rest of my food today came from some Bourbon chicken pre workout and a bunch of grapefruit and whey protein at random times... I'm up to 160g protein and 1800 cals. Since I'm tired as ****, I'm not going to eat 200 more but just go to bed. This probably makes up a bit for my cheat day yesterday.

    Blinding success!
    Last edited by Insight; 12-17-2009 at 06:35 PM.
    Reply With Quote

  15. #15
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/18 progress report

    Weighed in at 174.2 again today with higher-than usual water level... Sweet.

    Ate the pancakes again this morning... tweaked the recipe further gonna post it when done. The basic idea is to use casein instead of flour (as you've noticed casein gets really thick) and wheat germ to make it still taste like wheat flour. I added 1/2 tsp of salt and 2 tsp of baking powder.

    I didn't know that 2 tsp of baking powder is a ton... Way too much. Didn't make a difference in the end recipe or for taste, but it was way too much.

    But what I also didn't know is that 1/2 tsp of salt is 50% the daily recommended amount for sodium. And what I also also didn't know is that 2 tsp of baking powder contains the other 50% of sodium (baking soda is sodium bicarbonate, after all).

    So I ate 100% the RDI for sodium entirely for breakfast. Yikes. My meals for the day besides this consisted of turkey sandwiches (sodium right there in the turkey) and grapefruit. So I probably went way over the sodium limit. Now it's the end of the day and I haven't done cardio at all this week and I notice I'm bloated and retaining water like a mother****er. I might do some cardio tomorrow and we'll see where I end up at.

    I notice a pattern with my hunger: I try to keep my breakfast cals at 700-800 cals. right after breakfast I'm full for like 2 hours, and then I'm hungry as hell. So I'll eat again a small meal at like 11, and then I'll be hungry again at 1. So I'll eat another small meal. Now I'll be full until like 2 or 3, at which point I'll eat a grapefruit and be fine for the rest of the entire day, save for my pwo shake.

    Strange how that works. Maybe a better strategy for me would be to eat a huge 1000 cal breakfast, and then one 600 cal or so meal, and then save 400 cals for my pwo dinner. I was trying to limit my breakfast cals in order to save some room for later, but since my hunger seems to die down later in the day, maybe that's stupid.

    I ended up at 1850 cals today and 185g protein. I could eat more but I'm just not hungry now. There you go. Maybe this will cancel out my cheat earlier this week
    Reply With Quote

  16. #16
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/19 log

    Weighed in at 174.2 today with it saying I'm retaining about 2% more water than usual... Probably has to do with the ridiculous sodium filled breakfast I had yesterday (100% DV).

    I had planned to do some cardio today but it's currently snowing! 12-18 inches planned. Might have to put it off until tomorrow, or next Tuesday if it continues like this.

    later day update: gym was closed, so no cardio. I hope it's back open on Monday for lifting. Total cals today = 2028, although I think that number might be a bit low (had to estimate some amounts for this chicken recipe my mom made).

    2028 cals, 160g protein =

    Edit: my mom made these biscotti... my weak spot. I had half of the smallest one there. Then I ate the other half.

    Oh well, yesterday was 1850 cals, so I'm good
    Last edited by Insight; 12-19-2009 at 06:33 PM.
    Reply With Quote

  17. #17
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/20 log

    Weighed in at 174.2 again today, but with the scale saying I'm at 56% water (high 54% is normal). I think it has to do with the lack of cardio these past two weeks + all the sodium from me screwing around with the pancake recipe. For comparison, last week I weighed in at 174.2 but with the scale saying I'm 55% water or so (still higher than usual). So I count the last week as a success, but it will likely take a few more days and then my weight will drop a pound or more of water.

    At 55% that's 95.8 lbs of water, and at 56% that's 97 lbs... So perhaps a pound of fat has been displaced with water? We'll find out. I could also have lost some muscle mass as well.

    Still protein pancakes again for breakfast... Anything less than a packet of stevia and 1/2 tsp of salt in these things makes the whole thing taste awful. 1/2 tsp of salt is 50% the RDI in one serving though, so I'm trying to avoid that.

    They tasted best with 1/2 tsp of salt and 2 tsp of baking powder, which I didn't realize was way too much and put me at 98% the RDI for sodium in one serving I need to figure out how to dial in the right taste without having so much sodium -- something like 20-25% would be ideal, but I'd be happy with as much as 30%.

    No cardio again today, gym is closed due to the fact that my house is buried under 2 feet of snow

    end of day edit: Hit 2100-2200 cals today, 150g protein. I ate quite a few snacks today -- mainly 4 oatmeal cookies my mom baked -- but just counted them into my macro goals. I ultimately went over because we went out to eat... I was with my family and that's what they wanted to do, so rather than wimp out and go back home I figured I'd do my best to get something light and fit it into my macro goals.

    I ordered a bison burger with provolone cheese and instead of the fries I got garlic mashed potatoes. I wasn't sure how big the bison burger is so I estimated 1/3 lb (didn't seem big enough to be 1/2 lb), and with 1 slice of provolone cheese. In nutritiondata.com to handle the ketchup I said I used a single Arby's packet, and then I said I had a cup of mashed potatoes (seems about right, maybe more like 1.25 cups). Total for the day is 2100 cals, but I figure I might have lost 100 due to underestimating so I figure it might be more like 2100-2200 cals.

    So oh well. I'll either count it as a cheat day or I'll just do 1800-1900 one day this week to make up for it

    Lifting tomorrow! Good night

    Edit: more like 2700-2800 cals see post below
    Last edited by Insight; 12-21-2009 at 12:09 PM.
    Reply With Quote

  18. #18
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Angry 12/21 weigh-in

    Yes I'm mad.

    Weighed in at 174.2 lbs again today, with it saying 56.3% water, so even higher. Guess I lost a bit more weight.

    However, I had a startling realization today -- and I guess this was a lesson I needed to learn sometime. I got so caught up in the "eat whatever you want as long as you get enough protein and your cals are met" phase that I lost sight of the very thing I prioritized to begin with - the cals.

    Here's yet another illustration of how deceptive the "clean/dirty" food thing can be.

    My mom baked christmas cookies this last week, of her usual variety -- pizzelles, oatmeal cookies, and butter cookies. I have been snacking on the oatmeal cookies because I figured they'd be the "healthiest" cookies around, and hence the lowest cal. I didn't feel like putting her whole recipe in, so I just used nutritiondata's "oatmeal cookie, prepared from recipe" template, which put them at about 100 cals each.

    On a hunch today, I put in her oatmeal cookie recipe, ingredient for ingredient, and got the exact serving size... And I found out they're more like 300 cals each.

    I ate 4 today, spread throughout the day -- I figured that'd be like 400 cals. Instead, it's 1200 cals. More than half of my caloric intake today was from oatmeal cookies -- who knew >:| So yesterday I was actually at like 2700-2800 cals instead of 2200-2300. And I'm at 1800 cals for today, and its' 3 PM, and I've only gotten 50g of protein. I basically failed this diet today. And here I decided this week that my "cheat day" would be Christmas itself

    What I'm going to do to get back on track is to eat at maintenance today -- 2500 or so, and then I'm going to just do my best for the rest of the week. I will not be counting my cals on Christmas.

    But a lesson well learned about calorie estimation.

    End of day estimate: That went better than expected. I had ended up at 1800 cals and only about 70g of protein. Then I didn't eat anything for the rest of the day, save my pre and post wo protein shakes (casein + water and whey + water respectively), and now I'm at 2300 cals and 180 g of protein... so still at a deficit. I also set crazy PR's in the gym today, probably from having eaten so much more food these last few days... I'm gonna destroy this **** once I start bulking up again

    I switched my routine as well. Now I'm using Iron Addict's Simple Power Based Routine, which is this:


    Monday
    Squat or box squat 2-3 x 5
    Glute/Ham Raises or pullthroughs 3 x 10
    Bent Row or Chest Supported row 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15

    Wednesday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10

    Friday
    Deadlift or rack deadlift 2-3 x 5
    Leg press 2 x 10
    Chin or lat pull-down 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15

    Monday
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10

    And then the pattern repeats, but with the old Monday being the new Wednesday and so forth. Switched hamstring curls out for Glute/Ham raises to rehab an annoying semitendinosus injury that I have -- felt bad on my knee though.

    All in all, not the laser beam focus 2000 cals that I wish it was, but also not as bad as it could be either. Back on track tomorrow with cardio and 2000 cals.
    Last edited by Insight; 12-21-2009 at 06:38 PM.
    Reply With Quote

  19. #19
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    Talking 12/22 report

    Weighed in at 173 today! W00t! A new low! And it still says I'm at above-average water... H0h0h0

    I guess that just goes to show you: screwing up a diet for one or two days doesn't negate the other 5-6 days of strict dieting in the week

    I'm gonna do cardio today, try to burn 250-300 cals, and it'll also speed my metabolism up. I'm still going to stick to 2000 cals, even though I could probably eat a little bit more Maybe this'll negate those oatmeal cookies a bit

    I'm still trying to keep with the "eat a lot in the morning and less later" routine, seems to be much better for controlling hunger. For breakfast I ate 3 sunny side up eggs, 2 pieces of toast, a grapefruit, and some fish oil. No salt... I'm going to try a lower-than-usual sodium intake today.

    Changes in the mirror have stopped, probably due to my replacing fat with water from all of this sodium the past few days... Let's see tomorrow after the sodium depletion + cardio how I look
    Reply With Quote

  20. #20
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/23

    Weighed in at 173.6 today. I ended up at about 1850 cals today and 175g of protein. Today was my Dad's birthday, so I cheated a bit, but it turns out that I only ended up at 1850 cals. Sweet.

    No lifting today, everything's gonna be a hold on bit for my Dad's birthday + Christmas + etc.
    Reply With Quote

  21. #21
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/24

    Still 173.6 today. I would like to lift but there's just too much to do before my family's Christmas party starts at 6:00 PM. I won't be able to lift tomorrow either, so it'll have to wait until Saturday. Oh well.

    I gained 0.6 lbs between today and yesterday, and I don't think it's all water. Probably some fat. But of course, today is a cheat day and tomorrow may or may not be a cheat day as well. Christmas comes but once a year bitches!

    I expect that by the end of the week I might be back up to 174.2 lbs. No biggie, we'll just pick up where we left off afterwards.

    So far I'm digging Iron Addict's SPBR. I'm so used to this fullbody thing and having a fullbody pump after each workout that it's a bit strange. But it's nice to start expanding my lifts back out again, and the higher weight/heavier rep scheme makes me feel like a badass I figure I might as well be training more for strength than for size right now anyway, being as I'm cutting and all.

    Next week we will resume! Merry Christmas all
    Reply With Quote

  22. #22
    Retired at 42 wave_length's Avatar
    Join Date: Dec 2008
    Location: Vienna, Austria
    Age: 47
    Posts: 13,421
    Rep Power: 39934
    wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000) wave_length has much to be proud of. One of the best! (+20000)
    wave_length is online now
    Hey man, merry Christmas, and best of luck!
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741
    Reply With Quote

  23. #23
    Registered User timhet's Avatar
    Join Date: Apr 2008
    Location: Australia
    Age: 39
    Posts: 2,311
    Rep Power: 668
    timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500)
    timhet is offline
    Good luck bro, subbed.

    I'm just about in an identical situation. Started off at 175 pounds and about 16%BF. I'm currently 166 pounds and about 13-14%BF. I'm following Wave_Lengths dieting principals. My goal is to get to 10%BF as well...hopefully lower.
    Reply With Quote

  24. #24
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Originally Posted by wave_length View Post
    Hey man, merry Christmas, and best of luck!
    Haha thanks man, Merry Christmas to you too! Luck has been good so far

    Originally Posted by timhet View Post
    Good luck bro, subbed.

    I'm just about in an identical situation. Started off at 175 pounds and about 16%BF. I'm currently 166 pounds and about 13-14%BF. I'm following Wave_Lengths dieting principals. My goal is to get to 10%BF as well...hopefully lower.
    Do you have any before pics of you at 175? I'm trying to figure out where I'm at now. I think I'm about 175 and 16% BF -- I think.
    Reply With Quote

  25. #25
    Registered User timhet's Avatar
    Join Date: Apr 2008
    Location: Australia
    Age: 39
    Posts: 2,311
    Rep Power: 668
    timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500)
    timhet is offline
    Originally Posted by Insight View Post
    Haha thanks man, Merry Christmas to you too! Luck has been good so far



    Do you have any before pics of you at 175? I'm trying to figure out where I'm at now. I think I'm about 175 and 16% BF -- I think.
    I don't have the best photo quality, but the back shot in my avatar is me at 175 and I've attached a front shot (flexing) at 175. I haven't measured my BF - its just a guess. It could even be higher than 16% (hope not though).
    Attached Images
    Reply With Quote

  26. #26
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Originally Posted by timhet View Post
    I don't have the best photo quality, but the back shot in my avatar is me at 175 and I've attached a front shot (flexing) at 175. I haven't measured my BF - its just a guess. It could even be higher than 16% (hope not though).
    **** man, you're a lot lower than me. Maybe I'm higher than I thought, at around 18% or so then. Pretty sure I'm below 20% or so
    Reply With Quote

  27. #27
    Registered User timhet's Avatar
    Join Date: Apr 2008
    Location: Australia
    Age: 39
    Posts: 2,311
    Rep Power: 668
    timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500) timhet is a jewel in the rough. (+500)
    timhet is offline
    Originally Posted by Insight View Post
    **** man, you're a lot lower than me. Maybe I'm higher than I thought, at around 18% or so then. Pretty sure I'm below 20% or so
    Its impossible to know for sure without doing the whole caliper test (and even that is subject to error). However, all thats academic. What really matters is how you look in the mirror/pics.

    I'm down to 165 pounds or so and I don't look that much different to 175. My original plan was to get to about 160, but I'm thinking 150 is what I'll need to be ripped. I don't think my LBM was as high as I thought. I'm now thinking my LBM is around 138-140ish pounds.
    Reply With Quote

  28. #28
    Striated Bootymeat imsotheman's Avatar
    Join Date: Aug 2008
    Location: Georgia, United States
    Age: 30
    Posts: 477
    Rep Power: 162
    imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10) imsotheman is on a distinguished road. (+10)
    imsotheman is offline
    16 days later have you actually lost any weight? not just water from carbs?

    Not really busting any myths for me right now dude.. I think you need to man up and do what needs to be done... -Eat a little cleaner-

    refined carbs hold more water thus your constant fluctuation.. these arent myths its science..
    Hopefully I'll make it to 6% by this winter so I can finally bulk for the rest of my life.
    Reply With Quote

  29. #29
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline
    Originally Posted by imsotheman View Post
    16 days later have you actually lost any weight? not just water from carbs?

    Not really busting any myths for me right now dude.. I think you need to man up and do what needs to be done... -Eat a little cleaner-

    refined carbs hold more water thus your constant fluctuation.. these arent myths its science..
    I've lost 13 lbs since the beginning of October. I started at 186. Given a rate of weight loss of 1 lb/week, which is what I'm shooting for, this is ahead of schedule, so I would expect the remainder of the weight lost is water.

    As you can see from just reading the log, when I started I was at 175 lbs, and when I ended I was at 173 lbs with the scale showing I was retaining more water than when I started. I'm back up 2 pounds and a ton of water (57%, usual is 54.5% or so) after the last 3 days of Christmas cheating, so we'll see where I end at after this next week.

    My water fluctuation last week had mainly to do with my experimenting with the high protein pancake recipe which involved a lot of salt and hence sodium, which makes one retain water.

    Your logic is flawed from the getgo though. If refined carbs caused me to retain more water, then who cares? As you can see I've been eating tons of them and my weight has still been dropping. I'm not here to manipulate my water levels. I'm trying to burn fat.

    This is a test to see if I can lose weight while eating whatever I want at 500 cals under maintenance. If you would like to start a "refined carb-free weight loss log," be my guest. I don't feel like arguing about broscience here.
    Last edited by Insight; 12-26-2009 at 03:22 PM.
    Reply With Quote

  30. #30
    in haiti, cut is paused Insight's Avatar
    Join Date: Sep 2009
    Location: Homestead, Pennsylvania, United States
    Age: 32
    Posts: 6,667
    Rep Power: 9588
    Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000) Insight is a name known to all. (+5000)
    Insight is offline

    12/26 Weigh in

    Stepped on the scale this morning to see the damage done after the last few days... 175. Yikes. Then I noticed that it said my water levels were up to 57% -- I haven't seen that much water on the scale ever (again, 54.5% is average)

    Kept going with IA's SPBR today, set all kinds of new records. I don't think I've felt this pumped since September or so at the peak of my bulk. I'm not sure if it's the routine that's making the difference or all of the food, but I am definitely feeling a lot more pumped than usual.

    I ended up doing the following today, still working out the right weight for some of these exercises:

    Bench 145x5, 145x5, 145x6
    Incline DB Press 35x8, 35x9, 35x8, 35x8 (form was strange)
    Overhead DB Press 25x7, 20x6, 20x10 (not sure why second set was so hard)
    Tricep Pushdowns 105x9, 95x5

    The gym closed right after this, so I didn't get to do the last set of Tri Pushdowns or Ab work. I'll either throw the ab work in my next workout or just wait till next time around.

    Lost a lot of strength on Overhead DB press and Tri Pushdowns from all pro's routine, since my shoulders and tris are pretty hammered from all of the previous pressing motions. I'm gonna give this routine a month or so to see how I like it -- if my tris and shoulders suffer then it's out, especially for my shoulder's sake.

    The problem isn't all of the cookies or candy lying around, but these Christmas leftovers I have -- how do I know how much butter or sugar is in the sweet potatoes? Or how much calories are in the meat lasagna my mom made? For now I'm just weighing my portions out and estimating as though they were commercial equivalents of the food, estimating slightly over on the portion size to be safe. If this turns out to lead to me underestimating, I'll go back to cooking my own food -- but I want to see how far I can push it

    Ended up at ~1900-2000 cals today, with 170g of protein or so.
    Last edited by Insight; 12-27-2009 at 08:31 AM.
    Reply With Quote

Similar Threads

  1. Replies: 852
    Last Post: 08-31-2010, 07:54 AM
  2. How big can you get with free weights!
    By Silent Ninja in forum Workout Equipment
    Replies: 6
    Last Post: 04-15-2005, 03:19 AM
  3. How big can you get your abs to grow
    By jonnyboy1234 in forum Teen Bodybuilding
    Replies: 2
    Last Post: 11-19-2003, 02:25 AM
  4. How Big Can You Get ?
    By Crane in forum Teen Bodybuilding
    Replies: 1
    Last Post: 10-03-2003, 09:29 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts