"I am an athlete not a bodybuilder." - MrCarl's log

[MrCarl.]

WHOAAAAAA long time no see! Been busy partying and drinking whole last week. Feeling quite weak at the moment. Weight is fluctating like a madman.... lowest was 168.7lbs and today after 2 days being sober and recovering 174.7.... feels bad man, but I had such fun times! Now back on track and going to log every day. Hopefully my weight stabilizes to 170.... ish lbs by thursday so I could go and get my BF checked and make my monthly progress pics. There is little bit progress, but I feel I haven't been 100% dedicated the last 2 weeks so that sucks. Maybe going to extend my cut by 2 weeks if I am not happy with my progress. Will see. So far going to log some workouts including my epic squat PR fasted.

25.04.12
Weight: 170.7lbs

WEEK 3
Squat C

Barbell squat
Warmup sets + 5x209, 3x237, 4x264 PR!

One leg squats w elevated leg
3x20, 15x

Sit-ups
20x, 20x, 20x, 15x

30.04.12
Weight: 172.5lbs

WEEK 4 (deload week)
Bench D

Barbell bench press
5x77, 5x95, 5x110
Chin ups
7x, 6x, 6x, 5x, 4x, 3x - technique getting better and better

Push ups
20x, 15x ( narrow stance), 20x (shoulder width), 20x (wide stance)

01.05.12
Weight: 174.7lbs

WEEK 4 (deload week)
Squat D

Barbell squat
5x121, 5x143, 5x170

One leg squats w elevated leg
3x20, 15x

Sit-ups
20x, 20x, 20x, 15x

Foodwise I tried to get my proten minimums and not to overeat... hmm OVERDRINK but I failed on some days. Oh and yesterday I went to a event where you pay 3€ and get to eat unlimited ammount of food for 3hrs. Bacon and such wwere my favourite.... ate a lot of pasta, buckwheat, rice and potatoes also and felt today that I had massive water retention due to increased muscle glycogen storage. My birthday is coming up and going home for a weekend for more good food. Damn, but I belive I can keep myself in check.
Over and OUT!

[Anthonyxavcx]

Minor setbacks bro. Keep at it. Strong squats! About to hit some fasted squats myself.

[adunbar35]

Deffinitely subbed man, I'm in! So jealous of your calories intake... what site did you use for this post? Like the bottom part of it with your calories, weight loss, etc.

Gotta love dat food porn too. Progress looks awesome so far, keep it up!

[MrCarl.]

Glad to have you in My intake as of yesterday was 3400kcal on a cut, but I also ran 3.5 miles, played soccer for and hour and lifted for a hour in the morning. I am using Fitday PC and could not imagine my life without it (check up some torrent sites for full version). Going to do my last lifting workout this week and logging it later. Another cheesecake time tomorrow as I am baking one for my grandmas birthday

[adunbar35]

Glad to have you in My intake as of yesterday was 3400kcal on a cut, but I also ran 3.5 miles, played soccer for and hour and lifted for a hour in the morning. I am using Fitday PC and could not imagine my life without it (check up some torrent sites for full version). Going to do my last lifting workout this week and logging it later. Another cheesecake time tomorrow as I am baking one for my grandmas birthday

Ahhh I just have the free version of Fitday, but will look there thanks! I'm also eating a cheesecake tomorrow haha! A small one anyways... nothing compared to whatever you're eating I'm sure with those 3400cals...

[MrCarl.]

Ahhh I just have the free version of Fitday, but will look there thanks! I'm also eating a cheesecake tomorrow haha! A small one anyways... nothing compared to whatever you're eating I'm sure with those 3400cals...

My eats were really wierd as I craved for yogurth and cereal yesterday... ate 2.2lbs of it with fruit cereal and also 2 home made pizzas

[MrCarl.]

MONTHLY UPDATE - FAIL

My weight has stayed the same -200grams and BF is spot on same. This is due to increased overall calories and not playing so much hockey anymore. Making adjustments and just reassessed my goals. Original goal was 163lbs by 01.06.2012, but thats just not reasonable at the moment. I have two options depending on how I look and feel: 167lbs by 01.06.2012 or 165lbs by 17.06.2012. At the moment I feel I can achive 165lbs by the first deadline arrives as my morning weight today was lowest I have ever been without being really depleted and feeling really good - 169,4lbs. But I could easly pack on nearly 5lbs of water if I want to and today is my grannys and my bday party with my family..... going to take it as a carb up Going for a nice jog before the party fasted 18hrs and then enjoying myself at the table. Took a progress pic yesterday and the only progress I can see is that I trimmed my body hair hahaa Although I think I've lost something aroud my waist are when looking in the mirror.

Last month: 171.8lbs @ 12.1%



This month: 171.4lbs @ 12.1%



Oh and training yesterday...

03.05.2012
Weight: 171.4lbs

WEEK 4 (deload week)
DL D

DL
5x121, 5x150, 5x181

Hyperextentsions
5x15

Hanging leg raises
5x15

Pretty boring and light WO, but feeling fresh to start dominating next week
Be ready for food pics later as I am taking my camera with me!

[MrCarl.]

Ummm had a really ****ty weekend and a birthday party. Got into a fight in a club (minor) and my granny got to the hospital (major) and another minor setback in the light of previous setbacks is that I am distancing from a girl who I have been seeing for months.... Sometimes life throws you those obstacles to keeps us alert and ready to beat them all! I will worry only about the things I can change... Enough of this bullcrap! Workout and trainingwise I am more motivated than EVER to achive the goals I have written down here and in my head.


Perfect song to express my feelings atm. I am telling you this is the only little bit depressing post you are going to see here! Imho this is one of the best A7X songs to day even when the mood is really good. Such a masterpiece

Cheesecake and liqueur



And this weeks first workout

07.05.12
Weight: 171.2 lbs

Really tired and felt really down during the WO. Although after the workout felt fiiine as hell

Phase 2

WEEK 1

Bench A

Barbell bench press

Warmup sets, 5x127, 5x149, 7x171 (might have squeezed one more)

Chin ups
6x, 6x, 5x, 4x, 4x, 3x - good formwise but really ****ty sets (lack of concetration I belive)
Push ups
20x, 15x ( narrow stance), 20x (shoulder width), 15x (wide stance)

HELL YEAH! Fasted squats later today

[MrCarl.]

I am officially addicted to creatine...
...because my supplies ran out two weeks ago and strength is going downnn!



Pretty basic week for me and time just flew by as I didn't study or do anything but just had a nice rest and worked out and played AOE2... Amazing way to spend time when you are still hungry and all the cals are eaten for the day As of creatine, my strength has gone down alot and I feel pretty "empty" although didn't lost any water weight. Weight is fluctating inbetween 170-171lbs, but today it jumped to 172lbs. I have a hunch that soon my weight drops to 169ish... Came home for the weekend to spend Mothers day with my mother and see my granny who is not doing good. Tomorrow stars my soccer season with an away game. Pumped up for tomorrows game!


Great song but with ****ty quality. I suggest to dl the whole album. Sad that they broke up before even going worldwide

And have to do some logging also...

09.05.2012
Weight: 170.5lbs

WEEK 1
Squat A

Barbell squat
Warmup sets + 5x193, 5x220, 5x248 (dissapointing)

One leg squats w elevated leg
5x15

Sit-ups
20x, 20x, 20x, 15x

Was forced to do this WO just after squats...

10.05.2012
Weight: 171.4lbs

WEEK 1
DL/OHP A

DL

Warmup sets, 5x209, 5x237, 7x264 (DL form feeling better and better every WO)

OHP

Warmup sets, 5x100, 5x110, 4x127 (oh lawd)

Hyperextensions

3x20, 15x

Dips (exhausted as hell after 2 first sets as you can see)

20x, 15x, 4x10

Food and nutritionwise is going pretty well. I lowered my intake little bit as I am not as active as I used to be. Aiming for 3050kcal avg. Going to add 30-40 mins of LISS after my fasted WO for additional burn. This cardio takes only my time and not much energy. Baked a blueberry cheesecake today, pics tomorrow!

Oh and todays goodie - Pancakes with layers of tuna and cottage cheese topped with sour cream


1918kcal, P 131g, F 35g, C 262g (without the sour cream)
..... someone just discovered BB codes better to read?

[MrCarl.]

Food.... porn? just to keep your mouth watering.


12.05.2012
Weight: 170.5lbs

SOCCER GAME

Had our first soccer league game and we won 7-0 away. Was a pretty decent game, but wish I had more time to play. I have to progress and play better then
Btw looked pretty lean today despite no weight change.



Millet porridge with strawberry sauce
That thing was filling I tell you



Mashed eggs with butter on toast
Heavenly taste!

Tomorrow is going to be rest and quite boring foodwise. Frozen veggies and chicken breast.... BROTASTIC!

[MrCarl.]

Omnomnom...

Visited my grannys and helped around in the house. Can't wait tomorrows bench workout, because it has been too long since I lifted... 3 days

13.05.2012
Weight: 169.8lbs

Rest day is FOOD DAY


Chicken and veggie frittata with cheese


Cocao quark with banana and oats hidden underneath

And off to 2.5hrs ride to uni...

[MrCarl.]

Fasting it is!

Today was a really busy day walking around all day to get my bachelor thesis papers signed. SUCCESS! My topic is: "Fasting and its' effects on our health". Pretty hyped to start writing the paper tbh, lol Ohh and most importantly I ordered creatine today.... AWWW YEAH!



14.05.2012
Weight: 170.3lbs
Stomach feeling quite flat

WEEK 2
Bench B

Barbell bench press

Warmup sets, 3x137, 3x154, 5x176 (meeeh, might have managed to do 6, but hey atleast I am even stronger than I was @ 187lbs)

Chin ups
8x (maybe managed to do 9x), 7x, 6x, 5x, 4x, 4x

Push ups
20x, 15x ( narrow stance), 20x (shoulder width), 20x (wide stance)

Back in dorm so nothing yummy foodwise.... cooking some frittata tomorrow with more cheeese. But nutritionwise I am going to increase my protein to 180g, eat more veggies and starchy carbs for satiety reasons. Dropped calorie intake to 3100kcal and added 30-45 fasted LISS to my gym sessions. No more IIFYM for me (atleast till end of this cut - and my granny just gave me 300g of chocolate bar.... facepalm)

[MrCarl.]

Oh allmighty squat



Busy day running around and getting things done fasted. Fasting is just magical I tell you. Did so many things fasted yesterday (incl training) and when I was finished and it was time to eat I just didn't want to. But when I ate the satisfaction was just unbelivable. Just superb to still enjoy fasting just like in the beginning after IF'ing for almost a year now. Started Warrior Diet last june and then found out about Leangains. Life changing decision. I rediscovered Fitocracy again yesterday as they launched a new update where you can duel people. Sounds fun! CREATINE ARRIVED! We'll see if I gain some water weight or not. Most probably not as I am taking 5g/day and didn't lost any water weight when I ran out.

15.05.2012
Weight: 169.4lbs (broke the 170lbs mark for good this time I hope)

WEEK 2
Squat B

Treadmill 15 min warmup

Barbell squat
Warmup sets + 3x203, 3x231, 4x258

One leg squats w elevated leg
5x15

Sit-ups
20x, 20x, 20x, 15x

Treadmill 15 min cooldown
Playing soccer today and going for a little 5km run today. Tomorrow is going to be OHP day.

[Anthonyxavcx]

Hah, blow em away with that paper man. Someone's gotta debunk all of these god damned nutritional myths.

[MrCarl.]

Hah, blow em away with that paper man. Someone's gotta debunk all of these god damned nutritional myths.

Thanks man, will do! Felt good to be like a professor explaining bout meal frequency in my nutrition class like a boss. They thought I was a wizard at first...
How is the Diablo grind going? hehe

[MITCHAPAL00ZA]

Sick squats. do you happen to put plates/ a board under your heels? Ive seen people do it, but haven't ever tried it myself...how much longer you planning to cut btw?

[MrCarl.]

Sick squats. do you happen to put plates/ a board under your heels? Ive seen people do it, but haven't ever tried it myself...how much longer you planning to cut btw?

Thanks, but I am feeling that I am going to stall soon on squats. But thats ok because it's perfectly normal at the end of the cut. I didi but when I just started to squat and maybe used them for like a month. It's easier to start learning squatting imo. Couple of my friends also used it.
Thanks to 2 wasted weeks dietwise I extended my cut and I am most definitely finishing it on 10th of june. Then I should be @ 165lbs solid. I was at my lowest yesterday weighing in @ 168.3lbs (little bit depleted) Going to lose little bit fat later also as I am going to maintainance calories quite slowly: first 3 weeks increasing by 100kcal (25g CHO) and 4th week increasing by 150-200kcal. Most probably will be putting about 3-4lbs of water back. But water weight means filled up glycogen storage and it's lean mass ,
Btw going to have my bloodwork done today regarding my illness and overcoming it..

[MrCarl.]

I WANT TO PLAY FLOORBALL NOW.....



..... but I would be more than happy to play with this lady

On a serious note, I feel that fat is melting off like a madman at the moment. Especially from my lower abs (yeah, I know there is no local fat burning...). Added fasted LISS into my routine before and after my lifting session. Feeling good and motivated to face the last 3 weeks of my cut. And creatine is kicking in again? Had my best dip sets ever. Lots of endurance and form was fine. Wanted to do some pull-ups, but the pain from the syringe spot was holding me back.

17.05.2012
Weight: 168.7lbs

WEEK 2
OHP B

OHP

LISS 15 min

Warmup sets, 3x105, 3x115, 4x132 (weak OHP I know)

Dumbbell bent over row

15x33, 12x44, 8x55

Dips (last week it took 6 sets for total of 75, now 4!)

20x, 20x, 18x, 17x

LISS 15 min

This workout started of slowly but ended with bang.

[MITCHAPAL00ZA]

I used to love me some fasted cardio. Haven't done any in a long time, but now that summer is here maybe ill start again... Sounds like creatine might actually benefit you. Those dip sets (lol idk if you know, but thats a ghetto rap group) are insane. Ive never gone all out on dips but I don't think i could hit 20.

[Anthonyxavcx]

18's my record iirc =p Haven't done dips forever though

Good shyt Carl.

Edit: Level 27 barbarian dominating everything in my path. Brb killing Azmodan.

[MrCarl.]

I used to love me some fasted cardio. Haven't done any in a long time, but now that summer is here maybe ill start again... Sounds like creatine might actually benefit you. Those dip sets (lol idk if you know, but thats a ghetto rap group) are insane. Ive never gone all out on dips but I don't think i could hit 20.

This cardio hardly breaks my sweat but I think I will still reap the benefits of it. I remember times when I barely did 4 dips in a set. I am doing so high reps for them because I am planning to compete in athletic fitness next spring. My dips are okey, but my pull-ups and chins are just sub par.

18's my record iirc =p Haven't done dips forever though

Good shyt Carl.

Edit: Level 27 barbarian dominating everything in my path. Brb killing Azmodan.

Thanks, but dips are just sooo amazing. The pump you get from going all out on them is amazing. Haha, good grind but I hope it doesn't interfere with your training. I just started to watch Game of Thrones and it's just so damn good. Have you played HOMM?

[MrCarl.]

Created an amazing workout playlist and pumped up to do fasted DL's in a few hrs time. AAAAWWWW YEAH! Btw registred my lowest weight yesterday - 168.1lbs. If i keep on progressing constantly without hitting the wall, I might go even lower as I wanted to get lean as possible with this cut. And another good news is that my bloodwork was fine and now I think I really can say that I have overcome my illness that has been holding me back since the very first day I started lifting

Motivational vid before workout



And recommendations for good workout songs are more than welcome. Being a metal/rock guy moslty so I need more rap/hip-hop bangers and such. Want to create a balanced playlist.

[MrCarl.]

Been lazy but still working out and hmmm NOT progressing but I have a plan.... oh and I am in for bulking section in NMTC!

[PerpetualMotion]

Metallica reference?

[Anthonyxavcx]

Awesome newly logged low weight, man! Had one myself a few days ago, feelsgood. Way up today from the carbs the past 2 days =p

Never heard of HOMM, haven't played any videogames at all in years. Used to be really, really good at WoW and play disgusting amounts, haha.

What do you mean you're not progressing? As in lifts are dropping off?

I listen to straight Kanye West and, lately, Underoath's "Define the Great Line" cd when I lift, hah. I was super into Underoath when I was like 14... just picked the cd back up, why not haha.

[MrCarl.]

Metallica reference?

Never been fan of Metallica but respect those guys. I am more of an Slayer man!

Awesome newly logged low weight, man! Had one myself a few days ago, feelsgood. Way up today from the carbs the past 2 days =p

Never heard of HOMM, haven't played any videogames at all in years. Used to be really, really good at WoW and play disgusting amounts, haha.

What do you mean you're not progressing? As in lifts are dropping off?

I listen to straight Kanye West and, lately, Underoath's "Define the Great Line" cd when I lift, hah. I was super into Underoath when I was like 14... just picked the cd back up, why not haha.

Heroes of might and magic? My gaming "addiction" began with runescape @ 2001 summer@ locel internet caffee Plaed 2 games of AOE2 with my roomamate whilst drinking before going to club (IIFYM FTW lol ) Not dropping any fat as I underestimated my floorball training burn. Haven'tplated for ages. On sunday I will start my little PSMF experiment wiht 850-1000kcal for a week maybe to see where I land because I have been eating @ maint. for about a month for now. (might not be the best idea but we will see). Lifts are staying the same but my form is getting better and better. Writing this post after drinking 1.5l of some cheap ass wine and before heading to the club with my brother from another mother, hehe . I might have time on sunday to log once again, but oh have 2 new clients to work with. I have to earn some money hehe 2 cutting 1 bulking. Okay off to the club to have some FUUUUUUNNNNNN!

[Anthonyxavcx]

lmao i approve of this post ^

[MrCarl.]

Haha thanks. Feeling quite drunk... still and had a stellar and succesful night with my buddy creeping in the club Now off to frinds birthday and grill&chill party. EAT ALL THE FOOD because tomorrow stars my PSMF experiment. Will backlog tomorrow my past workouts.

[MrCarl.]

Back online and back on track.

PSMF Day 1



27.05.2012
Weight: 177.7lbs

Weight was whooping 177lbs today!!! No problems as I still had soo much good food inside me and weighed myself just after drinking 1.5l of water. Had a chill night with good food @ my buddies place, but feeling really tired as I didn't get a good sleep. Too lazy to backlog my workouts, but no significant PR's. Squatted 2x275 and had PR chin-up sets 3x8xBW. Schoolwise I have to do a little test next week and finish my second week of practice in pulmonology clinic and then off to my home town for another 2 week practice and then I am finished with my school for the year

I am little sceptic about doing the PSMF after a long diet thus I haven't dropped any in last month and realizing that my burn has been so low I basically have been eating -100kcal at most. Sucks. In worst scenario I will lose just some water weight from this weekend and feel like shyt for some days but we'll see. Ate 920kcal today. 900g of cottage cheese with a can of tuna, cucmber, tomatoes and paprika. Feeling quite full right now. For this week my eating window lasts for an hour. I choose a good week for this experiment as I have lots of stuff to do so I hope it eases the pain I am going to suffer.

Will be taking part in NMTC and taking my progress pics on 31th of may when my cut ends. Ending this cut for real maybe 2 days later when my PSMF ends with a refeed day.

Boring but informative post. Tomorrow is going to be bench day and start of my deload week.

Stay tuned!

[MrCarl.]

PSMF Day 2


Whole PSMF reminds me of that video.

28.05.2012
Weight: 173.8lbs (still lot's of food in the gut and never felt hungry today)

BEACH CALISTHENICS

Today went to the beach instead of going to the gym with my buddy. 6 circuits of shirtless pull-ups, dips and log presses for the win! Like I said I didn't feel any hunger at all today. I think I ate about 6000-7000kcal easily on saturday.
Dietwise I really enjoyed it today to be honest. 400g of chicken breast, can of tuna, 300g of cottage cheese and chilli chicken jerky. Made 2 salad bowls: chicken+cottage cheese with celery, paprika and cucumber, tuna+cottage cheese with celery, paprika and cucumber. Lots of spices and salt and ready to eat! Oh and my dessert was chicken jerky.

Macros: 1232kcal, 24g fat, 7g CHO (oh my), 240g protein.
Looking to avg. about 1000kcal by the end of my experiment.