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  1. #2941
    ♫ ♪ ♫ ♫ ♪ godsangina2's Avatar
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    Originally Posted by Insight View Post
    lol, well i'll give you this: at the beginning, had i known i was really like 23-24% bodyfat instead of thinking i was like 17%, i would have run a 1000 cal deficit back then. at this point i'm lean enough that i'm barely maintaining strength on a 500 cal deficit, so i'm not going to push it. i'm happy with how things are going for now.
    Yeah, at least you know what to do in future and it isn't like you haven't made great progress, could just have been a bit more optimal. Live and learn though, least you didn't dreamer_ bulk.
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  2. #2942
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    Originally Posted by idiotsown View Post
    IFBB pros also take ASS. Do that kind of training and you will make no progress.
    he is non competitive now, but honestly i felt invigorated and pumped after the workout, after the naseau left...

    we only did three exercises it was just intense.

    normally i spend like 1 hour doing legs at least, i have also trained with NAVY seals and other special forces while in the NAVY and their workouts are much more painful and grueling. and they are pretty swole.

    the workout was just

    probably 8 or so sets of quad extensions to borderline failure, fast reps

    then starting at two plates per side on the leg press, all the way up to 8 plates each side,

    7 sets there,

    then about 8 sets of hamstring curls.

    its not a lot of sets just the speed and intensity was brutal.
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  3. #2943
    Registered User ausluke's Avatar
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    this is me at probably 11-12%

    i think a lot of people here underestimate their bf %

    anyways this cut im going to try and get skinnier than that, last time i didn't really count calories (even though i was planning on i just cbf doing it everyday) i pretty much just tried to eat less, this time im gunna take it way more seriously and hopefully get to sub 10%
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  4. #2944
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    whats a good cardio plan to start off with? 3x's a week? for how long?
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  5. #2945
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    Just wanted to chime in here, great write Mr. Insight

    I've been following pretty much the same program for 1 year now, eating whenever and whatever I want given I'm still in a deficit

    I've attached some pics (Started at 310 lbs, second pic is about 206 lbs)

    I spent a year not knowing what I was doing and didn't get much progress (lost a few lbs and got a feel of weight training, form etc.) After a year of trying out various routines and half ass 6-8 meals a day i ended up at 250lbs, this became somewhat of a plateau for me.

    After learning about meal frequency and that you actually don't have to eat clean, lift 5x a week and run like crazy day in and day out, I finally dropped my last 40-45lbs doing nothing but lifting 3x pr week, some cardio if i FELT like it, eating pancakes, cereal and basically just making sure I stayed at a reasonable deficit (3500-6000 kcal pr week depending on my strength etc.

    I had some trouble overcoming the psychological problems you can encounter while cutting, this was the most important part for me as I could easily down 20k cals of ice cream and chocolate without even thinking about it

    I did quite a lot of refeeds during my diet, and sometimes went overboard 3000-4000 kcal surplus. I wouldn't recommend doing that during your cuts, you'll be undoing several days of cutting. Try looking at your total weekly deficit and make sure it suits your goals (~-3500 for you). If you go overboard try eating less 1-3 days after, it will make you feel better. Refeeds should in my opinion be controlled, preferrably not even in a surplus if they're frequent.

    I'm finishing up my second cut next week so I'm probably even leaner (203 lbs after refeeding). Not the most impressive transformation, but I guess it will have some kind of a motivational value for you folks
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  6. #2946
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    Amazing progress ggi3201.

    Quick question about refeeds: are they just days on which you eat AT maintenance? If so, don't they just undo quite a few days of dieting? Or do you look at it at a day by day basis, i.e. for 6 days you were 700 under maintenance, and on the 7th you were at maintenance, so for those 6 days you lose quite a bit, but nothing happened on the 7th?
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  7. #2947
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    Originally Posted by ggi3201 View Post
    Just wanted to chime in here, great write Mr. Insight

    I've been following pretty much the same program for 1 year now, eating whenever and whatever I want given I'm still in a deficit

    I've attached some pics (Started at 310 lbs, second pic is about 206 lbs)

    I spent a year not knowing what I was doing and didn't get much progress (lost a few lbs and got a feel of weight training, form etc.) After a year of trying out various routines and half ass 6-8 meals a day i ended up at 250lbs, this became somewhat of a plateau for me.

    After learning about meal frequency and that you actually don't have to eat clean, lift 5x a week and run like crazy day in and day out, I finally dropped my last 40-45lbs doing nothing but lifting 3x pr week, some cardio if i FELT like it, eating pancakes, cereal and basically just making sure I stayed at a reasonable deficit (3500-6000 kcal pr week depending on my strength etc.

    I had some trouble overcoming the psychological problems you can encounter while cutting, this was the most important part for me as I could easily down 20k cals of ice cream and chocolate without even thinking about it

    I did quite a lot of refeeds during my diet, and sometimes went overboard 3000-4000 kcal surplus. I wouldn't recommend doing that during your cuts, you'll be undoing several days of cutting. Try looking at your total weekly deficit and make sure it suits your goals (~-3500 for you). If you go overboard try eating less 1-3 days after, it will make you feel better. Refeeds should in my opinion be controlled, preferrably not even in a surplus if they're frequent.

    I'm finishing up my second cut next week so I'm probably even leaner (203 lbs after refeeding). Not the most impressive transformation, but I guess it will have some kind of a motivational value for you folks
    My god man good progress.

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  8. #2948
    Registered User ggi3201's Avatar
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    Originally Posted by nickk View Post
    Amazing progress ggi3201.

    Quick question about refeeds: are they just days on which you eat AT maintenance? If so, don't they just undo quite a few days of dieting? Or do you look at it at a day by day basis, i.e. for 6 days you were 700 under maintenance, and on the 7th you were at maintenance, so for those 6 days you lose quite a bit, but nothing happened on the 7th?
    I had a maintenance when I started this last cut at about 2900 so i basically went like
    3x liftingdays of 2700 kcals
    4x offdays of 2050 kcals

    This gives me all I need, but if I felt like having a massive binge or atleast more massive I just did very lowkcal all week and ate whatever on sunday (trick here is not to eat on saturday cause most of the time I'd just continue my binge on sunday.. weekdays are always easiest when it comes to diet adherence)

    As I said, looking at your weekly deficit and it'll tell you what you can and can't eat.
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  9. #2949
    1000 pound club the_attraction's Avatar
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    i am having trouble getting lower abs, i think i just need to bulk and to build up some muscle for it to show without being at crazy low bf%
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  10. #2950
    Do you do drugs Danny? majorchamp's Avatar
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    my game plan for the next 30 days is

    - Reduce calories (aiming for 1500-1700 per day) I think 1760 is for maintenance.
    - Reduce crap food (though a little here or there is ok, maybe 1 time per week)
    - Increase cardio (aim for 600-1000 calorie burns when I do
    - Increase weights for chest (dumbbell flyes, incline dumbbell press, etc..)
    - focus on doing more pushups. I am hoping to get some definition in my chest in the 30 days
    - do the p90x ab ripper routine...though in 30 days, its more important to reduce my bf% since ALL of us tend to have abs, its just a matter of making them POP more.
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  11. #2951
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    Originally Posted by belmont316 View Post
    he is non competitive now, but honestly i felt invigorated and pumped after the workout, after the naseau left...

    we only did three exercises it was just intense.

    normally i spend like 1 hour doing legs at least, i have also trained with NAVY seals and other special forces while in the NAVY and their workouts are much more painful and grueling. and they are pretty swole.

    the workout was just

    probably 8 or so sets of quad extensions to borderline failure, fast reps

    then starting at two plates per side on the leg press, all the way up to 8 plates each side,

    7 sets there,

    then about 8 sets of hamstring curls.

    its not a lot of sets just the speed and intensity was brutal.
    Most individuals will not make any progress on that kind of program or volume unless they're juicing.
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  12. #2952
    Registered User Crazy_Desi's Avatar
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    if I work a job at six flags basically as a food service guy (cooking, moving food boxes occasionally, cleaning tables), how many calories should I add onto what I normally cut at? I don't want to cut too fast and burn muscle.

    I normally cut steadily at 2000 calories with lifting and cardio.. I plan to lift 5x a week along with working 40 hours/day.

    Should I bump it up to like 2500?
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  13. #2953
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    Originally Posted by idiotsown View Post
    Most individuals will not make any progress on that kind of program or volume unless they're juicing.
    u aware he only did it for 1 workout?
    Spike92 is 15.
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  14. #2954
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    Originally Posted by idiotsown View Post
    Most individuals will not make any progress on that kind of program or volume unless they're juicing.
    u dont have an avi.

    22 sets for legs per week is not excessive.

    i am sex ur butt.
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  15. #2955
    E-Stalker JiP's Avatar
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    Originally Posted by idiotsown View Post
    Most individuals will not make any progress on that kind of program or volume unless they're juicing.
    Leg workout without squats.. must be pretty grueling.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Originally Posted by Big Slim DaDDy View Post
    u aware he only did it for 1 workout?
    Yes, I am. Just saying in general.
    Originally Posted by belmont316 View Post
    u dont have an avi.

    22 sets for legs per week is not excessive.

    i am sex ur butt.
    22 sets might not excessive for SOME people but it is for most.
    Originally Posted by JiP View Post
    Leg workout without squats.. must be pretty grueling.
    what?
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    Originally Posted by JiP View Post
    Leg workout without squats.. must be pretty grueling.
    Going by the lack of rest periods it probably is.
    Spike92 is 15.
    ^ place this in your sig to remind the world that Spike92 is indeed 15 and will never be anything other than 15.


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    end of jan 190ish


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  19. #2959
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    Originally Posted by majorchamp View Post
    my game plan for the next 30 days is

    - Reduce calories (aiming for 1500-1700 per day) I think 1760 is for maintenance.
    - Reduce crap food (though a little here or there is ok, maybe 1 time per week)
    - Increase cardio (aim for 600-1000 calorie burns when I do
    - Increase weights for chest (dumbbell flyes, incline dumbbell press, etc..)
    - focus on doing more pushups. I am hoping to get some definition in my chest in the 30 days
    - do the p90x ab ripper routine...though in 30 days, its more important to reduce my bf% since ALL of us tend to have abs, its just a matter of making them POP more.
    Wtf? How is everyones maintenance so low? I'm about same weight and 5'10 and my maintenance is 2800.. Da fuk?
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  20. #2960
    Registered User Drake7's Avatar
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    either he doesn't workout or he thought the weight loss deficit value was his maintenance.
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  21. #2961
    OR MAYBE I WON'T i_will's Avatar
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    Took a week's vacation, didn't follow diet, didn't work out, gained 6 lbs.

    Back on the horse Monday.
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  22. #2962
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    Originally Posted by i_will View Post
    Took a week's vacation, didn't follow diet, didn't work out, gained 6 lbs.

    Back on the horse Monday.

    Happend to me brah,Most of it is water so dont sweat!In 2 weeks you will be back to normal!
    "The greatest pleasure in life is doing what people say you cannot do"
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    Originally Posted by Drake7 View Post
    either he doesn't workout or he thought the weight loss deficit value was his maintenance.
    Oh good so It's not me mistaking MY calorie intake.
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    Originally Posted by makavelicss View Post
    Wtf? How is everyones maintenance so low? I'm about same weight and 5'10 and my maintenance is 2800.. Da fuk?

    Sorry, my 1760 was using the basal method, which I assume means if you did NOTHING at all.

    So yes, my maintenance if I exercised 3x per week

    Maintenance: 2389 Calories/day
    Fat Loss Range: 1433 - 1911 Calories/day

    based on this calc: http://www.diet-blog.com/05/how_to_c...orie_needs.php

    how often are you working out? every day I assume, or 5x per week?
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    what do you guys think of my morning smoothie? too much carbs?

    1 serving berry medley (frozen fruit)
    1 serving Dymatize Elite Protein
    1 serving Great Value Oats
    1/2 serving Great value orange juice
    1 serving yoplait original

    This totals to: 6g fat, 93g carbs, 35g protein, total calories - 564.
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    140lbs lul wat

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  27. #2967
    in haiti, cut is paused Insight's Avatar
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    Originally Posted by aCb123 View Post
    end of jan 190ish
    img]http://img228.imageshack.us/img228/9845/p1040246.jpg[/img]

    today 174
    img]http://img13.imageshack.us/img13/5720/p1050170j.jpg[/img]


    img]http://img710.imageshack.us/img710/3600/p1050174k.jpg[/img]
    damn, that is fantastic progress. gjdm.

    Originally Posted by i_will View Post
    Took a week's vacation, didn't follow diet, didn't work out, gained 6 lbs.

    Back on the horse Monday.
    no worries. you will probably be back to where you started by next week. i've had 4 day long vacations/refeeds where my water was spiked for like the next week, and then BAM, 5 lbs loss overnight. you might have gained a lb of fat but i doubt you actually gained 6 lbs of fat.

    Originally Posted by belmont316 View Post
    U should try altering your training routine, do not focus on weight, sets, reps, just go in for all out destruction in 25 minutes or less, HIT training i guess. like today i did back, and i probably did 30-40 sets in about 25 minutes with moderate weight. just blasted it. no mercy.

    i trained legs with an IFBB pro yesterday and i was ready to vomit in about 15 minutes. you really dont understand what animals they are until u go set for set with them. he really did not take any breaks. only the time it took for me to do my set, then he did his, and it was non stop.

    its a good way to burn some extra calories and get lean.
    do you still do heavy compounds sets of 5 and stuff? or just superset everything to failure and then move on?

    Originally Posted by jacketfan View Post
    whats a good cardio plan to start off with? 3x's a week? for how long?
    work out the math. cardio is negative food. it's a caloric expenditure. the only thing that determines fat loss is the amount of caloric deficit you've accumulated by the end of the week. So if you burn 300 cals doing cardio 3x a week, you've accumulated a 900 cal deficit. You need 3500 cals to lose 1 lb a week. So if you eat 500 cals under maintenance as well, you'll have accumulated a 4400 cal deficit and lose about 1.25 lbs a week. Or you could ditch the cardio and just eat 625 cals under maintenance and lose the same thing. Figure out what's convenient for you.

    Originally Posted by ggi3201 View Post
    Just wanted to chime in here, great write Mr. Insight

    I've been following pretty much the same program for 1 year now, eating whenever and whatever I want given I'm still in a deficit

    I've attached some pics (Started at 310 lbs, second pic is about 206 lbs)

    I spent a year not knowing what I was doing and didn't get much progress (lost a few lbs and got a feel of weight training, form etc.) After a year of trying out various routines and half ass 6-8 meals a day i ended up at 250lbs, this became somewhat of a plateau for me.

    After learning about meal frequency and that you actually don't have to eat clean, lift 5x a week and run like crazy day in and day out, I finally dropped my last 40-45lbs doing nothing but lifting 3x pr week, some cardio if i FELT like it, eating pancakes, cereal and basically just making sure I stayed at a reasonable deficit (3500-6000 kcal pr week depending on my strength etc.

    I had some trouble overcoming the psychological problems you can encounter while cutting, this was the most important part for me as I could easily down 20k cals of ice cream and chocolate without even thinking about it

    I did quite a lot of refeeds during my diet, and sometimes went overboard 3000-4000 kcal surplus. I wouldn't recommend doing that during your cuts, you'll be undoing several days of cutting. Try looking at your total weekly deficit and make sure it suits your goals (~-3500 for you). If you go overboard try eating less 1-3 days after, it will make you feel better. Refeeds should in my opinion be controlled, preferrably not even in a surplus if they're frequent.

    I'm finishing up my second cut next week so I'm probably even leaner (203 lbs after refeeding). Not the most impressive transformation, but I guess it will have some kind of a motivational value for you folks
    damn, that is f*cking excellent progress. what did you find was optimal for refeeding? once a week, once every 2 weeks, etc? was it important before you started getting really lean?

    Originally Posted by nickk View Post
    Amazing progress ggi3201.

    Quick question about refeeds: are they just days on which you eat AT maintenance? If so, don't they just undo quite a few days of dieting? Or do you look at it at a day by day basis, i.e. for 6 days you were 700 under maintenance, and on the 7th you were at maintenance, so for those 6 days you lose quite a bit, but nothing happened on the 7th?
    that's for you to work out the caloric math. For example, my maintenance is 2300. If I eat 1800 cals a day, I lose 1 lb a week. But, I find that on 1800 cals a day, my energy levels go into the sh*tter (i'm not on EC or anything), gym performance suffers, start to feel sh*tty, hunger goes through the roof, etc.

    So what I did was go down to 1600 cals and then have a 1 day a week bigger refeed at 3000 cals. This "carries over" into the next few days and I feel better, I make progress in the gym, I don't feel too hungry, etc. I've worked the math out so I'm still losing 1 lbs per week, and that's my goal.

    What I'm experimenting with now is adding an extra refeed midway through the week at maintenance, like 2300 cals or so, and then doing some extra cardio to make up for it. As long as the cardio is low intensity I find it's helping me progress even more in the gym.

    Originally Posted by majorchamp View Post
    what do you guys think of my morning smoothie? too much carbs?

    1 serving berry medley (frozen fruit)
    1 serving Dymatize Elite Protein
    1 serving Great Value Oats
    1/2 serving Great value orange juice
    1 serving yoplait original

    This totals to: 6g fat, 93g carbs, 35g protein, total calories - 564.
    That's fine if you have the room for it. 1600 cals has me averaging like 140g carbs a day, so that wouldn't leave me much room for later. But if you have room, then go for it.

    It's not going to have any detriment on your weight loss, but might be sh*tty for hunger if you don't leave yourself enough room for carbs later.
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    in haiti, cut is paused Insight's Avatar
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    Originally Posted by JRDiamondDelts View Post
    140lbs lul wat

    nice dude, how much is that lost so far? also how tall are you?
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    Originally Posted by Insight View Post

    That's fine if you have the room for it. 1600 cals has me averaging like 140g carbs a day, so that wouldn't leave me much room for later. But if you have room, then go for it.

    It's not going to have any detriment on your weight loss, but might be sh*tty for hunger if you don't leave yourself enough room for carbs later.
    see...I am really fighting in my head the best approach for my fat loss. If I can burn like 600-900 calories 3-4x / week...should I focus on using that for my deficit versus the calorie side? If I exercise 3x per week, then

    Maintenance: 2389 Calories/day
    Fat Loss Range: 1433 - 1911 Calories/day


    So do I stick with 1800-2100 with the 3x exercise, or do I stay on the low end calorie wise?

    Based on the maintenance above, if I did 1800 then that would give me my ~3500 calorie deficit per week, but then add on 2700 calories burned (900 x 3) from 3x exercise, that gives me 5200 deficit right? Is that TOO much? Unsafe? I am 165, 5 ft 11" and 29.

    Day 42 is close to where I am at now, if not slightly thinner: http://www.p90experience.com/wp-cont...03/day1-42.jpg
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    Originally Posted by Insight View Post
    nice dude, how much is that lost so far? also how tall are you?
    11lbs, weighed 151 4-5 weeks ago

    5'9
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