June 1 - Aug 31 Weight loss Comp/Support

[bama5584]

If I do legs and shoulders on one day, does it matter if I do chest and biceps on the next?

No...

just make sure you give yourself a couple rest days each week to recover. Sometime I lift 2 days on 1 off or sometimes 4 days in a row then 2 off. Just go by how your body feels.

[Tuffshift]

If I do legs and shoulders on one day, does it matter if I do chest and biceps on the next?

Make sure your resting well. You may be doing too much, in one session. Break it down. Check out the workout in my signature (on the supersite,) its a great reference tool for what muscle groups, on what days. Im following that to a tee this Comp, and should see good results.

[SJC92]

Sup people. Quick question.

My lifts are still going strong. I actually went up in strength yesterday on chest and again today on squats.
From your experience when does strength on a cut begin to plateau or even decrease? Just wanna know when to expect my lifts to suffer.

[Voxmusculus]

Good stuff. Best of luck to you.

Thank you, much appreciated.

Congrats on clothes fitting better....one of my fav. things about getting smaller.

Hahaha! Thanks. I've mixed feelings on that one - great that clothes fit me better, but damn, I've a lot of bespoke shirts and suits that may need tailored. All for a good cause, guess!

I'd say you do have a unique nutrition issue, but you can do this. When I see people drink I just think about how hard it would be to workout all cotton mouthed, dehydrated, and hungover. Kinda makes me laugh a little.

I can agree with that...Im a Food and Beverage Manager at a hotel. THERE IS FOOD EVERYWHERE ALL THE TIME!!!!!

The good thing is I can still stick to a good meal plan because of everything available to me...Just gotta stay away from the dirty foods that surround me throughout my days and nights haha

Well, today was mostly good. Coffee for breakfast, half a Met-RX bar for morning snack, and a subway veggie sandwich on wheat for lunch (I did get some sweet onion sauce on it, though). The other half of the Met-RX bar and a cappuccino with skim milk and a little sugar for the afternoon. Considering eating a banana as my evening snack to tide me over until my evening workout. Sadly, one of my clients asked me to join them for dinner, so I may have to eat a salad while they eat fabulous food, go home and work out, and wrap up the day with a protein shake and some multivitamins.

My goal is 1685/day, and I have 634 calories remaining for the day. And as long as I don't have any dressing, the banana and a decent salad shouldn't be more than 300 calories (at most). If I can do P90X Plyometrics for the night (burns 533/hour if I can keep the heart rate up), I can throw in my protein shake (220 calories) and I'll be 647 calories below limit. w00t!

[subbob]

hey if anyone in the thread uses myfitnesspal, add me as a friend for more accountability...I need it lol

my username is the same as on here, subbob

[Voxmusculus]

hey if anyone in the thread uses myfitnesspal, add me as a friend for more accountability...I need it lol

my username is the same as on here, subbob

I just signed up for MyFitnessPal, but searching for foods seems really hard compared to Livestrong's MyPlate. But I do like the community (and associated accountability) aspects of it, though!

[Sinaku5]

Sup people. Quick question.

My lifts are still going strong. I actually went up in strength yesterday on chest and again today on squats.
From your experience when does strength on a cut begin to plateau or even decrease? Just wanna know when to expect my lifts to suffer.

Depends on ur experience and the deficit. If u begin to stall try a deload.

[Durbandoll]

I'd say you do have a unique nutrition issue, but you can do this. When I see people drink I just think about how hard it would be to workout all cotton mouthed, dehydrated, and hungover. Kinda makes me laugh a little.


My condolences.


You have a fanclub @Durbandoll














Good luck and let us know how it goes. Hope it gets better soon.


The number on the scale isn't what matters. Take measurements, take pictures. Don't get discouraged, where you start isn't important, neither is where you end up, it's what you do in between the two that matters when it's all said and done.




Let us know how it goes and be careful with that wrist!





It's over and done, make your next choice a good one and keep on truckin'. It happens, but what you do when it happens is what determines success or failure.

Thanks guys.You made my day.

[anthonyUTM]

Well I'm a couple days late. But I'll just go ahead and put my stats anyway it'll help me stay accountable.

6'2"
297

[loseitall90210]

If I do legs and shoulders on one day, does it matter if I do chest and biceps on the next?

why not work your chest with you tricepts? it's way more effective.

Biceps I think should be worked with you back. it's also more effective.

[Ummabeast]

why not work your chest with you tricepts? it's way more effective.

Biceps I think should be worked with you back. it's also more effective.

This. X2

[BIGandSTRONG]

Sup people. Quick question.

My lifts are still going strong. I actually went up in strength yesterday on chest and again today on squats.
From your experience when does strength on a cut begin to plateau or even decrease? Just wanna know when to expect my lifts to suffer.

It is going to stall eventually during a cut but not something you should be worried about. Even if your lifts decrease slightly when you reach the lower bf% its still ok because its due to lack of energy from caloric deficit. It all comes back (and more) when you start bulking

[Gemuadrken]

Ok so today and tomorrow are graduation; and I will be taking these days off diet. On thursday though HOHO. Gonna tear my fat a new one. Joining snap fitness. Goodybye fat me.

[oscarc]

Is it too late to join? 5'6. I know its not Friday, but as of this morning I weigh 193.

Question I had. Are programs such as 5/3/1, Stronglifts, Starting Strength, RPT good programs to lose body fat with the right calorie deficit? I would estimate my body fat is in the 30-35% range. I did NROL last year with some moderate success. I am trying to find a new program that will help me burn fat. Any suggestions?

[DefiningMoments]

Had a cheat/binge day on Sunday celebrating my birthday. Probably ate 6500-7000 calories. Maintenance is like 3000.

Pre-binge weight 154
Post binge weight 158


Mostly water retention. Hopefully its gone by Friday.

[subbob]

why not work your chest with you tricepts? it's way more effective.

Biceps I think should be worked with you back. it's also more effective.

I use a 4 day split...i do chest, legs (I work biceps on either chest or leg day), shoulders/triceps, and back. I feel that way I am in-directly working my arms two days a week since a lot of chest exercises hit the tricep muscles and the back hits a lot of my bicep muscles...Just my two cents though

[PunkyCindy]

I just got back from the gym...had a good workout and wore myself out....in a good way. I increased my sets today on everything. I keep forgetting to bring a notebook with me to the gym to record weights and sets, but the lifts were...

bench press
squats
deads! (I finally did them again, and after watching tons of vids and correcting my form it was easier. I did 3 sets of 5 with 135lbs....with a normal grip.
overhead bb press
arnold press
leg press
tri press
curls
I did try to do cable crunches, but still have too much belly fat...one day I will be able to do them.

This afternoon I will do the ab wheel and have my husband throw my feet....killer abs here I come.

Anyway, so far it's been a good day.

Also last night my hubby asked me why my hands were so rough and I told him "callouses". He says,"what did you get callouses from?" I said, "barbell" with the biggest grin. He just shook his head, grinned and patted me on the head like I was a puppy or a small child and walked away grinning. About 1/2 hour later he said "callouses huh?" I said, "yep" and he said, "you know, I'm really proud of you."

[subbob]

I just got back from the gym...had a good workout and wore myself out....in a good way. I increased my sets today on everything. I keep forgetting to bring a notebook with me to the gym to record weights and sets, but the lifts were...

bench press
squats
deads! (I finally did them again, and after watching tons of vids and correcting my form it was easier. I did 3 sets of 5 with 135lbs....with a normal grip.
overhead bb press
arnold press
leg press
tri press
curls
I did try to do cable crunches, but still have too much belly fat...one day I will be able to do them.

This afternoon I will do the ab wheel and have my husband throw my feet....killer abs here I come.

Anyway, so far it's been a good day.

Also last night my hubby asked me why my hands were so rough and I told him "callouses". He says,"what did you get callouses from?" I said, "barbell" with the biggest grin. He just shook his head, grinned and patted me on the head like I was a puppy or a small child and walked away grinning. About 1/2 hour later he said "callouses huh?" I said, "yep" and he said, "you know, I'm really proud of you."

its a great feeling when your weight lifting is going in the direction you have been working so hard for...there is nothing like a good morning workout where you hit some PR's, and even better when people notice your hard work. This is really going to set you up for a solid day in your diet. Good job Cindy!

[subbob]

one more thing for anyone that is good at BF% estimates...I uploaded some progress pics to my bodyspace this morning, but I have no idea how to post them on the forum or anything like that. If there are people who can give me estimate by taking a look at them I would really appreciate it. Off to the gym now...Leg day folks, nuff said!

[thechickenman]

No.

No...

just make sure you give yourself a couple rest days each week to recover. Sometime I lift 2 days on 1 off or sometimes 4 days in a row then 2 off. Just go by how your body feels.

Thanks. I will incorporate rest days, I'll probably need them for school and what not.

Make sure your resting well. You may be doing too much, in one session. Break it down. Check out the workout in my signature (on the supersite,) its a great reference tool for what muscle groups, on what days. Im following that to a tee this Comp, and should see good results.

I think I've seen that before, but I'll check it out again. I'm trying to do a 3 day split, hopefully I'm not doing too much, but I'll see.

why not work your chest with you tricepts? it's way more effective.

Biceps I think should be worked with you back. it's also more effective.

I never considered that. I'll change a few things around then.

[Earlbolus]

I just got back from the gym...had a good workout and wore myself out....in a good way. I increased my sets today on everything. I keep forgetting to bring a notebook with me to the gym to record weights and sets, but the lifts were...

Nice to here your husband is proud of you! As for the notebook, can't you put the info in your cellphone. This way you don't have to take a notebook with you. Crystal, I gotta say, you are doing a great job in this thread, keep it up!

Yesterday was a good eating day and a good gym day. First day of damage control complete haha.

[skc92]

hey if anyone in the thread uses myfitnesspal, add me as a friend for more accountability...I need it lol

my username is the same as on here, subbob

Added you.



Almost a week ago I bought a bench on amazon for workout at home, unfortunately I'm still waiting for it.

[bama5584]

I can feel my quads a little but nothing crazy. My arm hurts a little more than it did. This sucks.



I'll bet you've got a pointer for her...



^^^ This

I missed that yesterday... lmao.

Well, she was an hour late. I had already finished my leg workout but she wanted me to show her what I did so I stuck around and added in some light bi/back work since I missed that workout over the weekend.

..................

Also last night my hubby asked me why my hands were so rough and I told him "callouses". He says,"what did you get callouses from?" I said, "barbell" with the biggest grin. He just shook his head, grinned and patted me on the head like I was a puppy or a small child and walked away grinning. About 1/2 hour later he said "callouses huh?" I said, "yep" and he said, "you know, I'm really proud of you."

feelsgooddoesntit.jpg

[loseitall90210]

I use a 4 day split...i do chest, legs (I work biceps on either chest or leg day), shoulders/triceps, and back. I feel that way I am in-directly working my arms two days a week since a lot of chest exercises hit the tricep muscles and the back hits a lot of my bicep muscles...Just my two cents though

I'd def have to disagree. if you do chest/triceps | back/biceps | together you will BLAST the living crap out of those muscles for more breakdown. doing chins ups and pulls ups will work the crap out of your biceps as well. then afterward do bicep exercises for an extra blast. Just try it for a week.

I use to do it that way too. I'd also say on leg day, just stick to legs. It's a hard workout, why complicate it? If you do squats and deadlifts on the same day (it's my hardest workout day), you're gonna see some crazy results. I do think the deadlifts and the squat is the foundation of my workout.

[PunkyCindy]

Nice to here your husband is proud of you! As for the notebook, can't you put the info in your cellphone. This way you don't have to take a notebook with you. Crystal, I gotta say, you are doing a great job in this thread, keep it up!

Yesterday was a good eating day and a good gym day. First day of damage control complete haha.

Don't do cell phones...have a tracphone in case of emergency (I keep very few minutes). I used to have a cell phone, but people were driving me insane...I have not ever missed it either. lol Call me old fashioned

[subbob]

I'd def have to disagree. if you do chest/triceps | back/biceps | together you will BLAST the living crap out of those muscles for more breakdown. doing chins ups and pulls ups will work the crap out of your biceps as well. then afterward do bicep exercises for an extra blast. Just try it for a week.

I use to do it that way too. I'd also say on leg day, just stick to legs. It's a hard workout, why complicate it? If you do squats and deadlifts on the same day (it's my hardest workout day), you're gonna see some crazy results. I do think the deadlifts and the squat is the foundation of my workout.

eh, too each is own dude...I find my body responds better to hitting muscle groups twice a week. I don't think I would want to compromise going as heavy as I can by doing both deads and squats on the same day. I've seen amazing results in the year and a half that I have been lifting with my split. I can no where near say that I am "complicating things" lol... The "big three" (bench, squats, and deadlifts) should be the foundation of anyone trying to add strength and size, its about using them to your advantage and full potential. I couldn't do that unless I was doing a full body workout like starting strength or something with little iso's thrown in there. I did starting strength my first 4 or 5 months of serious lifting, but its gets to a point where the body needs more IMO....

I enjoy throwing iso's for whatever I am training that day, which is why my routine is a split. Best of luck to you though with your program, and no offense, but if you hurt your shoulder doing deadlifts you really need to take a look at your form. Yes you use all muscles to do deads, but its focus is on lower body/back

[ultra99]

Great stories here!
What about the excel sheet, any news?

[theconomist]

rest day today had a seafood omelette for breakfast and some blueberries and an oat waffle. I've got about 400 more calories to eat today plus a protein shake. Feeling good.

[DizzySmalls]

Went significantly under calorie goal yesterday and sparked a question that has bothered me for a while:

If you get towards the end of the day, you have done cardio, and you aren't close to your calorie goal, should you binge to get there even if you don't really have the appetite?

Yesterday my goal calorie goal was 1800-1900 (pretty low for weight) with no exercise included, burned ~555 calories on treadmill if accurate (5k @ 250lb, hr between 170-190 for majority) for a total goal of ~2300 calories and by 10pm had only eaten ~1100 calories total for the day, leaving a total of ~1200 I'm supposed to eat if I net away the exercise. I chose to only eat like another 400 calories, lead to a total of only 1500ish/2300 I "should have" eaten. Did I make the right decision, or should I just forcefeed?

[Voxmusculus]

Went significantly under calorie goal yesterday and sparked a question that has bothered me for a while:

If you get towards the end of the day, you have done cardio, and you aren't close to your calorie goal, should you binge to get there even if you don't really have the appetite?

Yesterday my goal was 1800-1900 with no exercise, burned ~555 calories on treadmill if accurate (5k @ 250lb, hr between 170-190 for majority), and by 10pm had only eaten ~1100 calories total for the day, leaving a total of ~1200 I'm supposed to eat if I net away the exercise. I chose to only eat like another 400 calories, lead to a total of only 1500ish/2300 I "should have" eaten. Did I make the right decision, or should I just forcefeed?

Not sure what's recommended, but I only forcefeed when my protein consumption for the day is below my target. Otherwise, I'm perfectly happy with the caloric deficit and "save" it for a day in the week when I may just go over by a couple of hundred calories.