Ko300zx's NFSC Log

[ko300zx]

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!

[juliacheh]

In on this

[SideSteal]

word.

I'm up in this B.

[braggable]

In fo sho.

[TheRagingboxer]

In on dis b!tch as well. What did you are are you going to make your calories?

[t1ger]

Oh, hello there.

In.

[joelash302]

Bout time you made a decision!

[CottageChz]

IN


Good luck!!

[mannydawg]

in on this one, good luck

[ko300zx]

In on this

word.

I'm up in this B.

In fo sho.

In on dis b!tch as well. What did you are are you going to make your calories?

Oh, hello there.

In.

Bout time you made a decision!

I'm still up in the air...lol

IN


Good luck!!

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.

[Joseph1990]

In brosef.

[SideSteal]

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.

[ko300zx]

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.

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.

[braggable]

Nice session bro!

brb, loading "Good Vibrations" into the iPod as I type this to get hyped for the gym tomorrow. Good stuff.

[CottageChz]

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!

[joelash302]

What did you do to your back?

[Cumulonimbus]

In!

[ko300zx]

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.

I 2nd this!

In!

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.

[joelash302]

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.

[ko300zx]

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.

[ko300zx]

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.

[braggable]

Good session bro. Pasta looks bomb too. (Im eating pasta right now actually).

[joelash302]

That does it. I'm doing a squat vid Saturday. That will be humbling to see what I actually look like under the bar.

[ko300zx]

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.

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.

[ko300zx]

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.

[Joseph1990]

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.

[AlwaysTryin]

Wow your avi looks different to you

[ko300zx]

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.

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.

[JohnBrowne]

Dude not gonna lie based on your avi I thought you were much fatter than you are... GJDM

[ko300zx]

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...