My cut; weightloss and IF

[motiv8td]

WTF you slack'n son!!!

[luke10101]

WTF you slack'n son!!!

:O I know I need to be posting more! I discovered star trek voyager on netflix -.- enjoying it!

I haven't been missing the gym or anything like that still break prs :P I'll post something up later tonight. I've been kicking my butt!

I am still currently stalled on my weight loss so I am using Lyle McDonald's 2 week diet break. Enjoying that ^,^ Going to Takamatsu in Chandler tomorrow night going to get the all you can eat sushi for 20$ and eat 4500 calories worth of sushi o.o Looking forward to it!

I will also get another video up by the end of the weekend.

Edit: also I post to twitter several times a day if you have twitter :P

[br0k3down]

I spent the better part of this morning reading your journal, great stuff and awesome progress! It is inspiring to see your trials and tribulations ... it makes me want to work that much harder.

I have some questions about your diet, specifically pre-bodybugg. From what I gathered you were aiming for about 40%Protein/25%Carb/35%Fat while following the IF protocol. I know there is a TON of info about IF scattered about everywhere, but was there a specific model you were following? I've been trying to sift through the information for leangains IF and I'm a bit lost.

Again thanks for putting up a great journal. Your a little bit taller than me and a decade younger but aside the rest of my stats are similar to yours ... so def subbed!

P.S. Thanks for the great bodybugg video, I always wondered about it ... now if I can just find a deal on one that would be great!

[ilovegreg05]

Good luck bro! I may not post but I lurk!! I once weighed 307lbs myself.

[TheGilmore]

Where the hell are your updates? I've been going to the gym with you, I know you're doing things... ><

[luke10101]

Alright! After a much long time not posting, star trek is eating my time 0.0 I will finally get back on the bandwagon. I felt like I personally needed a break from the forums as well so I did just that, sorry to those of you that have been following me. (My enter key seems to be malfunctioning... -.-)

Got it...Thank you gilmore -.-

The last time I updated I was talking about going on the full diet break from Lyle*McDonald,*http://www.bodyrecomposition.com/fat...iet-break.html, after two weeks of no*visible*weight loss on the scale and extreme*under eating. *Bumping my calories up to 4400 was fantastic, I honestly didn't have any problems with it and believe that it truly helped with the mental aspect of the diet. *I feel like I have more control now over my diet than I ever have had.

My perception of proper diets has changed drastically these last six weeks of what it is to lose weight as far as diet is concerned. *From what I can and can't eat, previously I was in the state of mind "pizza is the devil,*McDonalds*is the devil all I can eat is salad derp derp derp". *After much given thought to my diet in long term and what was required of my to win this battle mentally and physically, and conversing with one of my close friends here in the valley I realized I had been going about it wrong. *Taking in what I please, with a hearty*amount*of whole foods, I find that I can enjoy what I want and still lose the weight and functioning at a high*capacity*in the gym.

I am now currently*consuming*3400 calories roughly 220-310g of protein, 100-120g of fat, and the rest in carbs. *I am still 279 but have seen A LOT of progress body composition wise.

I have*temporarily switched my workout to Layne Nortion's*phat routine and made some decent progress over the last six weeks.

Six weeks ago
DB bench 80x10 85x5 90x0(failed*attempt) 80x7
Skull Crusher 70x10,11,10
Butterfly 45x10 50x10,7
Military 45x10,7,6
Tri pull own 60x10 70x10,10
BD curl 30x10,10,7
Curl 65x10,10,9
Squats 205x5 215x4 225x4
Dead Stiff Leg 225x10 245x4,7
Leg Press 360x10 560x7,10*
One Arm DB row 50x10,10,10
Hamcurl 75x15 80x15,15
Calf Press 115x15,15,15

Most Recent
DB bench 90x6,5,5
Skull Crusher 90x6,6,6
Butterfly 60x6,6,7
Military 60x5,5,5
DB Curl 32.5 6,5,5 (After discovering that I had been doing these*incorrectly*I had to down the weight but am getting some fantastic pumps now)*
Tri Pull down 140x10,10,10
Cross arm Curl 30x10,10,10
Squats 275x4,4,4
Stiff Leg Dead 305x4,4,6
Leg Press 630x6,8,7
One Arm DB row 75x10 85x5 80x6
Standing Calf press 300x10,10,10
Hamcurl 125x8,8,7
Latpull down 150x6,5 165x6
Side Raises 25x10 30x6,7

These are my strength days I will continue to post up my hypertrophy days later.
I plan to continue using PHAT until my strength starts to fail.

I have been rocking it out and I am going to continue on to become a champion.

[luke10101]

I spent the better part of this morning reading your journal, great stuff and awesome progress! It is inspiring to see your trials and tribulations ... it makes me want to work that much harder.

Thank you so much for the kind words! I am ecstatic that I inspire you as well

I have some questions about your diet, specifically pre-bodybugg. From what I gathered you were aiming for about 40%Protein/25%Carb/35%Fat while following the IF protocol. I know there is a TON of info about IF scattered about everywhere, but was there a specific model you were following? I've been trying to sift through the information for leangains IF and I'm a bit lost.

I was roughly going for the 40/25/35 BUT I was more following the information found in the stickies. Getting my protein by taking my LBMx1-1.5, my fats LBMx.45-.65, and what ever is left over in carbs.

I used all the info onhttp://www.leangains.com/2010/04/leangains-guide.html it is a god send for IF, it has everything you need. If, I think, is pretty easy to grasp the basics. You're looking to have a feed window of roughly eight hours and a fasting period of 16 hours. Just remember nutrition timing isirrelevant, unless you're doing fasted training then BCAAs are a must. The first month is a little painful if you are used to be eating four, five, or six meals a day. But after almost three months+ on IF now I feel that I haveconqueredthosefirstobstacles and am now rarely hungry.

I personally eat two meals a day, my fasting period ending roughly at 11am-1pm to 6pm-8pm. Eating only two meals both around 1500-1800 calories for each meal and fitting my macro nutrients into them.

Again thanks for putting up a great journal. Your a little bit taller than me and a decade younger but aside the rest of my stats are similar to yours ... so def subbed!

P.S. Thanks for the great bodybugg video, I always wondered about it ... now if I can just find a deal on one that would be great!

I would highlyrecommendcraigslist for the bodybugg! Good luck in your journey!

[motiv8td]

About damn time you show up!!! I was thinking another one bit the dust to a weak will'ed mind... I'm glad I was wrong.

[luke10101]

About damn time you show up!!! I was thinking another one bit the dust to a weak will'ed mind... I'm glad I was wrong.

I plan on sticking this one out for a long long time.

[luke10101]

Quick update! I have finally broken my plateau this week losing 3 pounds! Extremely ecstatic to be back on the weight loss train seeing the weight come off again

Legs/Back Hypert 8/15
Squats 225x10,10,10
Stiff Leg Deads 225x10,10 245x10
Leg Press 450x12,11,13
One Arm DB row 70x10,10,10
Ham Curl 80x15,15,14
Calf Press 210x15,15,15
Lat Pull downs 135x10,10,10
Side Raises 25x10 22.5x12,12

Good workout!

Getting to bed early tonight have strength in the morning!

[luke10101]

Posting a quick update! Will post in more detail tonight.
Smashed some of my PRs this week, Phat is working well for me. Going on a deload starting tomorrow.

Also totally revamping my squat form after watching:


I would highly recommend checking this series out, I learn A LOT.

Also found out today that Arizona OCB nat is this next Saturday totally going to check it out! Will be there all day.
http://www.thenaturalmusclenetwork.c...1AZflyer72.jpg