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  1. #1
    Registered User ko300zx's Avatar
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    Ko300zx's NFSC Log

    Log for NFSC!

    Well after taking pictures I realized my BF is still not where I want it to be despite the 30lbs lost. Id say a good 15 more to go would be at a decent place to restart this whole process but I'll see how things go over the next couple weeks. If I start bulking sooner than later, it is definitely going to be very slow and controlled because this excessive fat gain was one of the dumbest things I've done in a long time, but on that note, it is good to learn and correct your mistakes early on. I have a much better understanding of what I need to do now as opposed to just pigging out and hoping the scale went up as fast as possible.

    Little background. I was about 165lbs this time last year, and a strong breeze would have lifted me off the ground. I realized I needed a change and came here to try and learn and to change my body. I took a lot of early advice that I soon found out wasn't for me. I was bulking on anywhere from 4k-6k calories a day just making sure to get lots of protein and carbs. By December I was 227 and didn't look any better, but was certainly bigger and stronger. I decided to learn about how to eat to gain good weight, and how to lose unwanted fat. I spent months reading and got a pretty good grasp on things. Since January I've been dieting and and I've lost ~30lbs and maintained most strength. As mentioned above though, I'm still not happy with my appearance and I'm torn between cutting another 15lbs and starting a slow bulk now. I don't know if filling out more will improve my appearance or if excess fat will still be too prominent. We will see.

    Training: I keep it pretty simple but I do like to change it up every so often for no reason other than to experiment and see how I respond. I may do Mon/Wed/Fri full body, or do something like I'm doing now. Currently I do lower rep compounds on Mon/Tues, and more higher rep and assistance stuff Thurs/Fri. Often I do lower rep stuff all week.

    Mon: Upper
    Tues: Lower
    Wed: Off
    Thurs: Upper
    Fri: Lower
    Sat: Off
    Sun: Off

    Diet: Starting around 2400, down to about 2100 but slowing down so I may decrease a few more the next week or two. Typical day would be about
    70F/140C/250P. This fluctuates from time to time but I try to aim for something similar. One day fat might be 80, and protein/carbs a bit lower, but total cal goal is always met. All depends on how my day goes. I'm gone typically 8-8 every day so if I forget lunch or I run out of pre-made food, I gotta make due with whatever I can get at the grocery store or a restaurant.

    Bulking I will keep fat around 80-90, protein around 200, and start around 3000 cals and adjust carbs as progress slows.

    NOW TIME FOR TEH NUDEZ
    Feel free to comment if you have an opinion of which direction I should make the scale go at this point.

    Front:

    Back

    Pretending I'm swole:


    On that note, good luck to everyone and have fun with this!
    Last edited by ko300zx; 04-11-2011 at 07:31 PM.
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  2. #2
    Banned juliacheh's Avatar
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    In on this
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  3. #3
    Sriracha Megadoser SideSteal's Avatar
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    word.

    I'm up in this B.
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  4. #4
    IGF1-Akt-mTor1/2 Brah braggable's Avatar
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    In fo sho.
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  5. #5
    Registered User TheRagingboxer's Avatar
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    In on dis b!tch as well. What did you are are you going to make your calories?
    "Training is 100 percent, Nutrition is 100 percent, and Mental approach is 100 percent. It is like a tripod, you take one of the legs away and they all fall down. " - Dorian Yates

    "You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project." - Jim Wendler

    TATW
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  6. #6
    dem bad jeans t1ger's Avatar
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    Thumbs up

    Oh, hello there.

    In.
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  7. #7
    1100 total wuwu joelash302's Avatar
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    Bout time you made a decision!
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

    My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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  8. #8
    Suck it up! CottageChz's Avatar
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    Subbed

    IN


    Good luck!!
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  9. #9
    Registered User mannydawg's Avatar
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    in on this one, good luck
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  10. #10
    Registered User ko300zx's Avatar
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    Originally Posted by juliacheh View Post
    In on this
    Originally Posted by SideSteal View Post
    word.

    I'm up in this B.
    Originally Posted by braggable View Post
    In fo sho.
    Originally Posted by TheRagingboxer View Post
    In on dis b!tch as well. What did you are are you going to make your calories?
    Originally Posted by t1ger View Post
    Oh, hello there.

    In.
    Originally Posted by joelash302 View Post
    Bout time you made a decision!
    I'm still up in the air...lol

    Originally Posted by CottageChz View Post
    IN


    Good luck!!
    Originally Posted by mannydawg View Post
    in on this one, good luck
    Crap, guess this means I'll have to post more than 3 times in hurr.

    Ty for the good lucks, and same to all of you. This should be a fun contest considering the participants.
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  11. #11
    diese'd trekkie Joseph1990's Avatar
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    In brosef.
    The day the lulz stop is the day the misc dies.
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  12. #12
    Sriracha Megadoser SideSteal's Avatar
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    I feel the same way you do about it. Would like to cut just a bit futher but in my case I stalled out in the gym and just got too eager to bulk.

    I say BULK. Lets see if we can do this with minimal fat gains

    Either way, will be watching. Curious what you decide.
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  13. #13
    Registered User ko300zx's Avatar
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    Day 1 of the undecided log. Leg day.

    Leg Press: No idea what the hell the sled weighs, I just count the weights.
    270x5
    360x5
    450x5
    450x5
    495x5
    540x5

    Lying Hamstring Curls:
    65x8
    110x5
    125x5
    140x5
    140x5

    Standing Calf Raises
    120x12
    180x12
    180x12
    180x12

    Leg day doesn't change much. I can't squat or deadlift because my back is screwed up and the physical therapist said to stay clear of those for a while. Get to go do physical therapy every Wed and Fri. That's my core workout! Spend an hour each morning doing stretches and core strengthening exercises.

    Diet: Had to go to California Pizza Kitchen for lunch. Co-worker's Bday and we always go to restaurant of their choosing. Basically just guessing on macros there as we all shared a bunch of different pizzas. Still deciding on dinner. Probably finish the day around 60F/150C/215P. On that note.




    Originally Posted by SideSteal View Post
    I feel the same way you do about it. Would like to cut just a bit futher but in my case I stalled out in the gym and just got too eager to bulk.

    I say BULK. Lets see if we can do this with minimal fat gains

    Either way, will be watching. Curious what you decide.
    I'm about to say challenge accepted! Going to continue cutting for these final 10 days or so and then start I think.
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  14. #14
    IGF1-Akt-mTor1/2 Brah braggable's Avatar
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    Nice session bro!

    brb, loading "Good Vibrations" into the iPod as I type this to get hyped for the gym tomorrow. Good stuff.
    The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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  15. #15
    Suck it up! CottageChz's Avatar
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    Originally Posted by SideSteal View Post
    I say BULK. Lets see if we can do this with minimal fat gains

    Either way, will be watching. Curious what you decide.
    I 2nd this!
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  16. #16
    1100 total wuwu joelash302's Avatar
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    What did you do to your back?
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

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  17. #17
    Glutes... they are back Cumulonimbus's Avatar
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    In!
    Just a weight lifter
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  18. #18
    Registered User ko300zx's Avatar
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    Originally Posted by braggable View Post
    Nice session bro!

    brb, loading "Good Vibrations" into the iPod as I type this to get hyped for the gym tomorrow. Good stuff.
    Thanks, you can never go wrong with Marky Mark. Some serious lifting music right there.

    Originally Posted by CottageChz View Post
    I 2nd this!
    Originally Posted by Cumulonimbus View Post
    In!


    Originally Posted by joelash302 View Post
    What did you do to your back?
    Was doing some partial deadlifts one day, did just fine. Took most of the weight off then went to put 135 back on the ground and I felt like it just gave out. Was in a good bit of pain that night and for about 3 more weeks there was some moderate aching and pain, then one day it just got terrible. Could barely walk and had to leave work. Doctor didn't know what was going on so he sent me to see a physical therapist and I've been going there about 4-5 weeks. Don't know how much it is helping. Sitting in a chair for more than 15 mins it starts hurting. Exercise and moving around is when it starts to feel ok again. It's not as bad as when I started, but I'm definitely in pain still.
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  19. #19
    1100 total wuwu joelash302's Avatar
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    Originally Posted by ko300zx View Post
    Thanks, you can never go wrong with Marky Mark. Some serious lifting music right there.









    Was doing some partial deadlifts one day, did just fine. Took most of the weight off then went to put 135 back on the ground and I felt like it just gave out. Was in a good bit of pain that night and for about 3 more weeks there was some moderate aching and pain, then one day it just got terrible. Could barely walk and had to leave work. Doctor didn't know what was going on so he sent me to see a physical therapist and I've been going there about 4-5 weeks. Don't know how much it is helping. Sitting in a chair for more than 15 mins it starts hurting. Exercise and moving around is when it starts to feel ok again. It's not as bad as when I started, but I'm definitely in pain still.
    Muscle or spine? Sounds like it could have been a slipped disc or a tight erector that decided to go when you bent all the way down.
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  20. #20
    Registered User ko300zx's Avatar
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    Originally Posted by joelash302 View Post
    Muscle or spine? Sounds like it could have been a slipped disc or a tight erector that decided to go when you bent all the way down.
    PT seems to think it is disc related but no one has told me anything definitive. I have to do all sorts of arching exercises all day long to try and relieve pressure from a disc supposedly pressing on nerves or something along those lines. They seem to help temporarily.
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  21. #21
    Registered User ko300zx's Avatar
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    2nd upper day of the week. Lighter, slower, higher reps.

    Flat DB Bench
    45x6
    60x10
    60x10
    60x10

    Incline DB Bench
    50x10
    50x10
    50x10

    PD Fly
    105x8
    105x8
    105x8

    Lat Pull Down Machine
    120x10
    120x10
    120x10

    Seated Rows
    120x10
    120x10
    120x10

    Overhead Tricep Rope Extensions
    52.5x10
    52.5x10
    52.5x10

    Seated DB Curls
    35x10
    35x10
    35x12

    And because all the cool kids are doing it...I made a cute little home video of the last set of DB curls! Since I don't have a partner I just set my phone on the ground and hoped it was at a good angle. Turned out ok.



    Dinner Pic - Stole this from Cumulorombus
    75g WG Pasta
    80g Roasted Red Pepper ALfredo
    10oz Chipotle Marinade Chicken
    2 Matches

    Total for the day
    55.4F/167.4C/221P

    Getting ticked off. Been stuck at 191-192 for about 2 weeks...about to call it quits on the cutting.

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  22. #22
    IGF1-Akt-mTor1/2 Brah braggable's Avatar
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    Good session bro. Pasta looks bomb too. (Im eating pasta right now actually).
    The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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  23. #23
    1100 total wuwu joelash302's Avatar
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    That does it. I'm doing a squat vid Saturday. That will be humbling to see what I actually look like under the bar.
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

    My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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  24. #24
    Registered User ko300zx's Avatar
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    Originally Posted by braggable View Post
    Good session bro. Pasta looks bomb too. (Im eating pasta right now actually).
    Thanks. This sauce is awesome. I didn't know they even made that variety until Cumulonimbus told me what his pic was. Love it.

    Originally Posted by joelash302 View Post
    That does it. I'm doing a squat vid Saturday. That will be humbling to see what I actually look like under the bar.
    Dooo it. Wish I could do some better ones but there's only so many shots you can get from putting a camera on a floor lol. It's kinda good to be able to watch your form on video, even though this isn't much of a "form" exercise. Would be great for squats though.
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  25. #25
    Registered User ko300zx's Avatar
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    Oh god...here goes...going to post some before and afters. Talk about embarrassing...

    This was Halloween 2009. I lost a few more lbs between then and when I picked up the weights in the spring. Somewhere around 170 here, probably between 165-170 when I started. I didn't get on a scale until a few weeks after I started and I was exactly 170.



    and before anyone asks....this is who I was.



    And then the failure of fulking...January 2011. Around 218 here. Was up to 227 in December before I cut calories after a big WTF am I doing moment. From skin and bones, to fat and...more fat. NEVER want to be like this again, which is why I'm hesitant to start bulking again.


    Last edited by ko300zx; 04-14-2011 at 08:20 PM.
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  26. #26
    diese'd trekkie Joseph1990's Avatar
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    Originally Posted by ko300zx View Post
    Getting ticked off. Been stuck at 191-192 for about 2 weeks...about to call it quits on the cutting.
    Relax bro it takes time.
    The day the lulz stop is the day the misc dies.
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  27. #27
    Registered User AlwaysTryin's Avatar
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    Wow your avi looks different to you
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  28. #28
    Registered User ko300zx's Avatar
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    Originally Posted by AlwaysTryin View Post
    Wow your avi looks different to you
    All about good camera angles That was between skinny and total fatass too. I think it was from October which was probably around 205 or so.

    Originally Posted by Joseph1990 View Post
    Relax bro it takes time.
    Doing a week at maintenance than going to continue I think. I have a feeling I will be pissed at myself if I don't continue a bit longer.
    Last edited by ko300zx; 04-20-2011 at 09:10 AM.
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  29. #29
    Banned JohnBrowne's Avatar
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    Dude not gonna lie based on your avi I thought you were much fatter than you are... GJDM
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  30. #30
    Registered User ko300zx's Avatar
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    Originally Posted by JohnBrowne View Post
    Dude not gonna lie based on your avi I thought you were much fatter than you are... GJDM
    I think GJDM means good job something, so thanks lol. That was just about the point where I went over the edge and I was starting to notice a lot of fat building up around the waist, and you can obviously see how THAT ended up rofl.

    There we go, Stacy Keibler avi...
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