Nut Misc Transformation Contest: JasonDB's Path To Aesthetics.

[JasonDB]

I know what you mean. I felt really full yesterday

It subsidded I packed in another 700 cals mostly carbs to hit 4500... made it a true refeed to fuel some hard training the next couple days, and let me maintain my high deficit.. my daily deficits this week have been excessive for my estimated bf% and amount, some glycogen supercompensation will start paying off here for muscle preservation on excessive daily deficits.

[psychodiver9]

It subsidded I packed in another 700 cals mostly carbs to hit 4500... made it a true refeed to fuel some hard training the next couple days, and let me maintain my high deficit.. my daily deficits this week have been excessive for my estimated bf% and amount, some glycogen supercompensation will start paying off here for muscle preservation on excessive daily deficits.

I wish I understood what this meant. What is supercompensation?

[JasonDB]

I wish I understood what this meant. What is supercompensation?

When glucose has been depleted, particularly in hard trianing individuals who have trained an enhanced need for glycogen storage in their muscle tissues, your body will supercompensate for the depleted state when you finally do carb load and shuttle more glucose into those stores for a couple days from a heavy feeding than they might otherwise hold normally. This is one of the main benefits of depleting and refeeding carbs when you want to look bigger and fuller.

[IrishPilot]

Sub'd. Run into your posts around here often enough that I might as well have a gander...

[JasonDB]

Sub'd. Run into your posts around here often enough that I might as well have a gander...

Welcome aboard just put up updated pics yesterday at 205 should be in the page before this if you want to see the progress since the start of the log/contest.

[IrishPilot]

Welcome aboard just put up updated pics yesterday at 205 should be in the page before this if you want to see the progress since the start of the log/contest.

Way ahead of ya. Well done bud. 5 more weeks or so you are thinking? Congrats on all the progress thus far!

[JasonDB]

Way ahead of ya. Well done bud. 5 more weeks or so you are thinking? Congrats on all the progress thus far!

Thanks well less than 5 weeks left before the actual contest is over and pictures are due now.. I'll probably cut for anothe 4-6 weeks after just slower before I try to start slowing putting on size/strength again.

[JasonDB]

Post refeed weight 208.5 (less than last refeed on 700 more cals than last one)

Push 5x5 day
Pause bench
235x5x5 easy

Box squat
335x5x5 last set was heavy

CGBP
235x5x5 easy

Front squat
245x3x5 (all 3 sets were heavy)

Incline dumbbell press
#70x5x10

Standing calves
3x10

Behind the head one armed dumbbell extention
#35x3x8

Standing abs
4x10

Good workout I looked bigger and leaner today than I have at any other point during this cut.

[IrishPilot]

...
Standing abs
4x10...

Forgive my ignorance...enlighten me as to what these are...

[JasonDB]

Forgive my ignorance...enlighten me as to what these are...

Standing static crunchs at a lat pulldown (the other cables do not have enough resistance for me unless I want to do 50-100 rep sets) using a v-bar and holding it on my head for short heavy crunches. WSBB guys do them and so do a lot of powerlifters and athletes who need core stability when on their feet. I can't seem to find a proper video for you atm.

Edit found a proper vid.

[JasonDB]

Macros
Calories 1800
Protein 230g
Fat 20g

[The Big Sleep]

do you generally eat 2 or 3 meals in your window?

[JasonDB]

do you generally eat 2 or 3 meals in your window?

2-4 or 2 with a small snack between. Today I had two big meals (well not really big meals on those cals but you know what I mean) with a few cherries between.

[hcoyle545]

2-4 or 2 with a small snack between. Today I had two big meals (well not really big meals on those cals but you know what I mean) with a few cherries between.

Sacrifice to WIN!

[The Big Sleep]

2-4 or 2 with a small snack between. Today I had two big meals (well not really big meals on those cals but you know what I mean) with a few cherries between.

Haha yea was about to say they couldn't be that big with your macros right now. In due time they will be meals of epic proportions though

[phozosado]

Cals are basement-level and your'e still feeling great after lifts? Oh yeah, this means trouble.

[JasonDB]

Haha yea was about to say they couldn't be that big with your macros right now. In due time they will be meals of epic proportions though

Not super epic though... once I get lean I want to keep my abs for a bit so will do some lean bulking for awhile. I'm big enough at this point that I don't need to make huge strides in size in a year.

Cals are basement-level and your'e still feeling great after lifts? Oh yeah, this means trouble.

Truthfully yeah yesterday, then again day after a huge refeed, I felt fine after my session, no doms, minimal fatigue etc.

[MarkVI]

Just got caught up, dayumn son. Killing it! Looking awesome and strength is really looking solid.

[JasonDB]

Just got caught up, dayumn son. Killing it! Looking awesome and strength is really looking solid.

Thanks Alex!

Going wide open throttle until the end. I'll rest when preping for the final pics and the rest of the week after, until then, 100%.

[JasonDB]

BW: 208 still tapering down after a huge refeed looked a little flatter today.

Pull workout, 5x5 avoided all supinated movements to try to let my bicep connective tissue heal, it was still sore to the touch this morning.

Tbar rows
360x5x5

Upright row
165x5x5

Shrugs
455x5x5

Hammer curls
#53x5x8 no connective tissue pain so pushed them out for 5 sets.

One arm side lateral
#35x3x8

Standing ab work
3x10

Started out looking very flat but my shoulders and biceps looked ripped once I started during curls and laterals. Solid session a little tired but did not train myself into the ground.

[JasonDB]

Standing ab work????

Rope pull downs with contraction of the abs via bending of the abdomen?

Vbar in the lat pulldown... might be tough with a heavy weight using a rope. I linked a video a few posts back.

[Milone79]

sounds like you are having a great week brother...good work...love the feeling of coming in lighter after a big refeed..Paul had me do that last prep and every week after I did I was lighter...gonna have a bit of a refeed myself this Saturday and I can't wait..

Also like the standing abs exercise...gonna give that a try myself this week..

[JasonDB]

sounds like you are having a great week brother...good work...love the feeling of coming in lighter after a big refeed..Paul had me do that last prep and every week after I did I was lighter...gonna have a bit of a refeed myself this Saturday and I can't wait..

Also like the standing abs exercise...gonna give that a try myself this week..

Yeah I dip up then down from the refeeds. I bet I swoosh hard by the end of the week.

Those standing ab crunches improve forward lean on your squat. The trick is to do them heavy though. Heavy enough weight to hit failure near rep 10-12.

[MarkVI]

I had to skip out on training this morning because of my bicep....no bueno. I think I'm experiencing the same issues - it was absolutely bothered yesterday when I benched with Adam, it doesn't like having to contract with 315lbs bearing down on it.....does it bind up and eventually hurt your shoulder as well? it does mine.

[JasonDB]

I had to skip out on training this morning because of my bicep....no bueno. I think I'm experiencing the same issues - it was absolutely bothered yesterday when I benched with Adam, it doesn't like having to contract with 315lbs bearing down on it.....does it bind up and eventually hurt your shoulder as well? it does mine.

Absolutely. If I don't foam roll it when it gets tight my delt will start hurting later as well. Or at least it feels like my delt... it is most likely the bicep tendon in the shoulder.

My actual previously torn one has been decent this week though. When I added heavy barbell curls back in my right one started bothering me and it is what is limiting me a little the last few days. I'm going to have to skip on non-dumbbell curling, pendlay's/wide grip rows etc from now on. These things all seem to cause me issues and my biceps are already my worst muscle group, so I can't afford the down time come time to put size on in a few months.

Also now that we have enough pictures up in different poses and angles... anyone feel they can objectively point out my best and worst muscle groups to help me get a consensus on how to best improve my overall aesthetics and balance when I try to gain a few lbs of muscle later this year?

[Buffalonian]

Awesome progress. Great job sticking to it and killing it. Lookin forward to the final transformation in a month. Do work.

[joelash302]

Thought you might enjoy this one -

So finally finished buying all my plates. Went to this older gent's house on Friday, he does shirted bench and is getting interested in suited squats so he's got a pair of 3 meter cast-type knee wraps. Now, I consider myself to be a pretty good knee wrapper for springy wraps so I was thinking it would be fun to test out these. One, couldn't even wrap them properly, there's like 0 spring so fighting the wrap on was just absurd. Two, finally got the things wrapped and it looked like garbage and my fingers were just raw. Finally stood up and I swear it would've taken a minimum 350 with a hard descent to get parallel. I had light bruises just trying to bend my damn knee. I think a piece of rebar would've been more comfortable .

Geared people are insane.

[JasonDB]

Thought you might enjoy this one -

So finally finished buying all my plates. Went to this older gent's house on Friday, he does shirted bench and is getting interested in suited squats so he's got a pair of 3 meter cast-type knee wraps. Now, I consider myself to be a pretty good knee wrapper for springy wraps so I was thinking it would be fun to test out these. One, couldn't even wrap them properly, there's like 0 spring so fighting the wrap on was just absurd. Two, finally got the things wrapped and it looked like garbage and my fingers were just raw. Finally stood up and I swear it would've taken a minimum 350 with a hard descent to get parallel. I had light bruises just trying to bend my damn knee. I think a piece of rebar would've been more comfortable .

Geared people are insane.

Bwahaha I did enjoy that.

Projected macros if my stupid curry chicken and veggies will ever finish cooking:
Calories 1800
Brotein 280g
fat 21g

[Dexter3000]

Also now that we have enough pictures up in different poses and angles... anyone feel they can objectively point out my best and worst muscle groups to help me get a consensus on how to best improve my overall aesthetics and balance when I try to gain a few lbs of muscle later this year?

I think you've done really well so far Jason. You're a big dude and it seems you have proportionate mass distribution. If anything, you could try to emphasize traps/delts, although I think you're already hitting these hard. In my opinion it's just always something that really makes for a solid and impressive look aesthetically, as long as proportions are still right.

I haven't seen a shot of your legs, but looking at your lifts I assume there's plenty of meat on there too.

When you present the final pics in good lighting and high quality, lower bodyfat, perhaps its easier to notice potential improvements you could make.

GL in the final weeks bro, I admire your perseverance. Hard work pays off.

[JasonDB]

I think you've done really well so far Jason. You're a big dude and it seems you have proportionate mass distribution. If anything, you could try to emphasize traps/delts, although I think you're already hitting these hard. In my opinion it's just always something that really makes for a solid and impressive look aesthetically, as long as proportions are still right.

I haven't seen a shot of your legs, but looking at your lifts I assume there's plenty of meat on there too.

When you present the final pics in good lighting and high quality, lower bodyfat, perhaps its easier to notice potential improvements you could make.

GL in the final weeks bro, I admire your perseverance. Hard work pays off.

Fair assessment. I have no current log shots up, obviously further back in my cut, you can see my hammy here even with shorts on:

Before I shaved them... they are leaner now of course:


Need to update some leg pics soon I suppose. Thighs are currently 28" and calves just under 17".