Team IIFYM: Bill & Eric's Excellent Adventure!

[jiveinhere]

How do you find the low fat diet bro? I got down to around 35 at my lowest (although my carbs werent as high as yours) and was struggling to get through workouts, lol even stepping out of my car was a serious effort! You find yourself legarthic at all or does the higher carbs help with that?

[this was before I knew about IIFYM and proper dieting principles, just trying to compare experiences haha]

[ErickStevens]

How do you find the low fat diet bro? I got down to around 35 at my lowest (although my carbs werent as high as yours) and was struggling to get through workouts, lol even stepping out of my car was a serious effort! You find yourself legarthic at all or does the higher carbs help with that?

[this was before I knew about IIFYM and proper dieting principles, just trying to compare experiences haha]

I've discovered that I respond best to low fat/moderate carb when I'm looking to lean up. The side effects you were suffering weren't necessarily due to a low dietary fat intake but instead a low total caloric intake. Most likely you didn't notice the lack of energy until you were deeper into prep which means you had been running a deficit for a significant amount of time. At eight weeks out I was running 240/150/40 for my normal days and 200/200/35 for my high days and it definitely took it's toll with 5 days of training and 6 days of cardio. I operate just fine like this as long as it's short term, which it will be because I don't plan on staying in a deficit past December.

[jiveinhere]

Ahk, yeah well that was what my prep coach/mate had me on. I got as low as 250/90/35 (and yes, I was eating ultimate bro food lol) and was struggling to function. I also lost a lot of muscle mass so for me that was a lesson in what NOT to do.

Just out of interest, when you say you respond best to low fat/moderate carb, do you mean in regards to having energy and feeling alert or as in you lose weight faster? Also, is that still within the guidelines from the sticky in the Nut section, or is it ok to use that as a starting point, and then adjustments made accordingly, even if they go beyond whats recommended. Not that I want to just yet, Im merely interested in what I might respond to best, as I havent really tried much else. Sorry to bombard you with q's bro, like I said you really have inspired me with your success on IIFYM, so Im just trying my best to fully understand how you approach it

[ErickStevens]

Ahk, yeah well that was what my prep coach/mate had me on. I got as low as 250/90/35 (and yes, I was eating ultimate bro food lol) and was struggling to function. I also lost a lot of muscle mass so for me that was a lesson in what NOT to do.

Just out of interest, when you say you respond best to low fat/moderate carb, do you mean in regards to having energy and feeling alert or as in you lose weight faster? Also, is that still within the guidelines from the sticky in the Nut section, or is it ok to use that as a starting point, and then adjustments made accordingly, even if they go beyond whats recommended. Not that I want to just yet, Im merely interested in what I might respond to best, as I havent really tried much else. Sorry to bombard you with q's bro, like I said you really have inspired me with your success on IIFYM, so Im just trying my best to fully understand how you approach it

Low fat/mod carb is the best for me in terms of both rate of fat loss and sense of well being. As far as the sticky goes, your mileage may vary. Everybody is different when it comes to macronutrient needs.

[Bnizzle163]

Ahk, yeah well that was what my prep coach/mate had me on. I got as low as 250/90/35 (and yes, I was eating ultimate bro food lol) and was struggling to function. I also lost a lot of muscle mass so for me that was a lesson in what NOT to do.

Holy feek! How long were you running that low of carbs for? Personally, I would have you on higher carbs and cut back a bit of that protein, but that's just me. I sure hope he had you refeeding, if not, ouch! lol

[jiveinhere]

Holy feek! How long were you running that low of carbs for? Personally, I would have you on higher carbs and cut back a bit of that protein, but that's just me. I sure hope he had you refeeding, if not, ouch! lol

Man, I was at about 100g for 4 weeks, and then dropped to 90 for the last 2... no refeeds either. Just eating chicken, broccoli and sweet potato for just about every meal too haha, fuk that was bad! That was me religiously following what my prep coach (who I now realised has almost no nutritional knowledge) told me to do. I was literally a zombie lol! I wish Id done the reading Ive since done PRIOR to putting myself through that... oh well, live and learn

strong thread derail though :P Erick post some tasty eats or crazy lifts to get back on track!

[adamrochester]

strong thread derail though :P Erick post some tasty eats or crazy lifts to get back on track!

better yet post offseason update pics nooodzz !

[ErickStevens]

Man, I was at about 100g for 4 weeks, and then dropped to 90 for the last 2... no refeeds either. Just eating chicken, broccoli and sweet potato for just about every meal too haha, fuk that was bad! That was me religiously following what my prep coach (who I now realised has almost no nutritional knowledge) told me to do. I was literally a zombie lol! I wish Id done the reading Ive since done PRIOR to putting myself through that... oh well, live and learn

strong thread derail though :P Erick post some tasty eats or crazy lifts to get back on track!

Today is deadlift day so you know I'm going to bring it!

better yet post offseason update pics nooodzz !

Soon.

[ErickStevens]

5/3/1 Week 3 - Deadlift

Deadlift
225 x 5
275 x 5
325 x 3
380 x 3
435 x 3
495 x 5



Pull-Ups
BW x 8, 6, 4

DB Incline Row
70 x 8 (3x)

BB Curl
95 x 8

Occluded Incline DB Curls
20 x 10 (3x)

Seated Calf Raise
135 x 10
90 x 12
45 x 20

Nutrition

194/197/34

Notes

- I thought I'd be able to pull 495 x 8 but I suppose I can only expect so much when I'm in such a large caloric deficit.

[adamrochester]

sorry if i missed it bro how long have you been cutting for now ? and what are your goals ?

[determined4000]

Nutrition

194/197/34

Notes

- I thought I'd be able to pull 495 x 8 but I suppose I can only expect so much when I'm in such a large caloric deficit.

Do you think your low (just < 1g/lb bw) protein intake could be affecting performance and recovery?
Especially in such a "large caloric deficit"?

Id be braindead on <.2g/lb in fat too, but I know you prefer your carbs.
Ever consider dropping the 50g for P and F and refeeding 1x a week.

Just wondering. Keep up the great progress though.
Big division game this weekend.

[ErickStevens]

sorry if i missed it bro how long have you been cutting for now ? and what are your goals ?

I bounced in and out of a deficit all Summer but I think I've only been seriously dieting since August.

Do you think your low (just < 1g/lb bw) protein intake could be affecting performance and recovery?
Especially in such a "large caloric deficit"?

Id be braindead on <.2g/lb in fat too, but I know you prefer your carbs.
Ever consider dropping the 50g for P and F and refeeding 1x a week.

Just wondering. Keep up the great progress though.
Big division game this weekend.

Nah, I've been at 200g of protein since I began working with Berto almost a year ago. The macronutrient ratios I'm rolling with right now are fine as far as energy and overall function goes, I'm just not setting PRs every day. Not a big deal, only a matter of weeks left at this.

Eff the Aints.

[andyboi]

fuuuuuuuuuuuuuuuuuuuuuuu awesome work on the deads, sir!

[mattjansen]

Great deads bro! I started pulling again yesterday after not having done them from the floor in 12 weeks from a recovery standpoint and then the injury berto suggested taking them from a rack. Got back at em yesterday, not exactly like riding a bike i felt so slllloooooowwww

[ErickStevens]

5/3/1 - Military Press

Military Press
60 x 5
75 x 5
95 x 3
105 x 3
120 x 3
145 x 3

Side DB Laterals
15 x 10 (3x)

Incline DB Rear Laterals
10 x 10 (3x)

Nutrition

199/203/32

Notes

- Quick but satisfying workout today.
- The scale isn't moving for shiit lately and I'm getting frustrated but all I can do is keep pushing. 190 or bust!

[foodpr0n]

- The scale isn't moving for shiit lately and I'm getting frustrated but all I can do is keep pushing. 190 or bust!

Maybe a week or two just at maint, E?
Could be conservative and use the low end. 200 x 12 = 2400.
You're at like bw x 10 right now which is damn low. Could help with a 7-14 day stint, IMO.

[ErickStevens]

Maybe a week or two just at maint, E?
Could be conservative and use the low end. 200 x 12 = 2400.
You're at like bw x 10 right now which is damn low. Could help with a 7-14 day stint, IMO.

We'll see what Berto says if no whoosh happens by Sunday.

[alex2363]

5/3/1 - Military Press


- Quick but satisfying workout today.
- The scale isn't moving for shiit lately and I'm getting frustrated but all I can do is keep pushing. 190 or bust!

just 10 more brah.....you can do it!!

[Bnizzle163]

I feel a whoosh coming tomorrow morning

[areya2005]

I wonder what term people would use if Lyle never introduced "whoosh." lol

[ErickStevens]

I wonder what term people would use if Lyle never introduced "whoosh." lol

"One big dump."

[Jstamp]

Subbed! I watch you too

85 pages... that's a lot of ketchup

[Shazriki]

Well hell, apparently I unsubbed to this one too while browsing on my phone.

Great stuff in here lately boys.

Erick: hope that whoosh comes for you
Billy: hope that hammie is healing up nicely, time off from the gym is agony IMO

[jdudeck1]

"One big dump."

Eric the things you say always have me cracking up! Keep killing it bro!

[ErickStevens]

Weight

198.6 - Finally!

Conditioning

1 Hour of TRX Training

Nutrition

202/205/32

Notes

- After an entire frustrating and demoralizing week at above 200, I finally got a whoosh and dropped below the dreaded two bills. I think my body was just procrastinating with the fat loss and soon I'll be well on my way to my goal of 195 by Thanksgiving.

[Bnizzle163]

^^Awesome job on the new low, Eric. I knew it was coming!^^

So I feel like I haven't posted an update in like forever! The hammie feels much better now and I'm going to hit a lower workout tomorrow. I did some bodyweight squats yesterday and everything feels good to go (fingers crossed). I've been doing well on my mini cut. Woke up to a new low of 167.2 today! It's also my refeed day, so I'll probably be up around 170 tomorrow lol. I've been eating pretty bro the past two weeks (yeah, I know, can you believe it?!) but I've been pretty aggressive on this mini. Not doing much cardio at all (only 2, 20 min sessions a week) so I'm relying on macros. Haven't been using my bodymedia, so I've been losing very well on 55/225/225 with a refeed of 55/525/190-200. I'm going to see what my weight is in the AM and decide if I'm going to walk carbs up slowly to see if it eeks out fatloss. It's as good a time as any to see what I can get away with, seeing as this diet is just to clean up a bit. Anyway, here's some "exciting" foods I've fit in the past couple weeks.

cinnamon vanilla overnight oats w pb and blueberries


choco choco chip pancakes w pb


giant proats


beef and egg tacos


Edy's touchdown sundae


3DMJ protein layer cake

[jon1995]

^^holy fuk on the protein concoctions, what brand of protein do you use?!

[Bnizzle163]

sludge, frosted cheerios, low fat strawberry pop tart


whites, strawberry waffles


toasted chicken and marinara, capn pb and choco crunch


whites, apple cinnamon oats, english muffin w jelly


double cheese, fries, rice cakes w pb and sf jelly


bread pudding w vanilla sludge

[wrkoutfrq]

awesome to hear that the hammie feels better Billy, and the eats are ballin as always! there's been some discussion been goin around that things like the body media are a small technicality away from an eating disorder, i.e. people are getting WAY to obsessed with their diet while wearing one. whats your take on it? (just curious, thought it might be a good discussion)

[Bnizzle163]

^^holy fuk on the protein concoctions, what brand of protein do you use?!

Thanks! I use Myofusion milk chocolate, ON casein and Dymatize gourmet

awesome to hear that the hammie feels better Billy, and the eats are ballin as always! there's been some discussion been goin around that things like the body media are a small technicality away from an eating disorder, i.e. people are getting WAY to obsessed with their diet while wearing one. whats your take on it? (just curious, thought it might be a good discussion)

I'm totally going to agree with that. After my contest season I had an issue with food. I literally couldn't stop thinking about it and the fear of getting fat was definitely very real. I got my bodymedia because I thought "Hey, this way I will stop worrying about whether I'm eating too much or too little." What started out as a good idea, kind of turned on me. I found myself doing extra cardio on some days because I wanted to eat more, etc. The more bodyfat and weight I put on though, the less desire I had for food and less I was thinking about it. I honestly think it can be a good tool just to see what you burn daily, but as far as long term use goes, I honestly think it can lend itself to developing an ED.