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01-16-2013, 09:28 PM #91
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01-17-2013, 06:31 AM #92
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
I went over yesterday, but still in deficit. THAT is precisely why I use such an aggressive deficit...I know I'll have days like these. Just wanting creamy coffee. I ended up at close to 1750.
I know, from when I (intentionally) bulked in 2010-2011 that my maintenance (with my rather high activity level---I'm a ****ing animal!) teeters around 2100-2150 or so.
If I could consistently stick to 1350 this **** would be melting off me and at week 9 I could coast.Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-17-2013, 06:50 AM #93
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01-17-2013, 07:42 AM #94
I'm still getting used to having a higher maintenance level than I did last year. I can make the cal number consistently, for me the challenge is getting better food variety. My deficit is small though.
Making time to make more delicious options. Next on the hit parade is to prepare some multi bean salads to take with lunch, they keep so nice, and the flavor actually improves with time marinating. My food variety and quality suffer when I first start a deficit. Gotta get back into the swing.Last edited by EjnarKolinkar; 01-17-2013 at 07:52 AM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-17-2013, 09:55 AM #95
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01-17-2013, 05:24 PM #96
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
http://www.sparkpeople.com/myspark/n...ementByID=TRUE
Nearly a perfect nutrtional day. I should duct tape my mouth and go to bed now.
Today was push
4 sets bw dips
5 sets bb bench press
4 sets HS incline press
3 sets pec dec
4 sets smith machine shoulder press
5 sets DB lateral raises
4 sets tricep pressdowns
3 sets DB OH extensions
39 minutes stepmill level 10Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-17-2013, 05:59 PM #97
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01-17-2013, 07:00 PM #98
7 min Bike
Warm up with bands
Leg raise 25
WG Seated Trap Row Low Cable
50 plate loadx8
70 plate loadx8
80 plate loadx8
DB Lateral
20x8
20x8
30x8 not good
DB Shrug
60x8
70x8
70x8
Triceps Pushdown Cable
20 plate loadx8
30 plate loadx8
40 plate loadx8
OH French Press
45x8
55x8
65x8
Standing OHP
65x8
75x8
85x8
Plates on cables on POS slider. I still suck at OHP. Most things comfortable rep weight range change. Dreamer on last set laterals.
Goal CAL-2,640 CHO-200 FAT-100 PRO-235
Actual 2,654 247 98 197Last edited by EjnarKolinkar; 01-17-2013 at 07:49 PM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-18-2013, 06:57 PM #99
Off tonight.
Goal CAL-2,640 CHO-200 FAT-100 PRO-235
Actual 2,638 250 86 235
http://www.myfitnesspal.com/food/diary/EjnarKolinkar
Got the bean salad put together, its as good as I remember. I need to prepare more meat next week. relying a bit too much on the powder, and its just not as filling.
The frozen greek yogurt with fiber cereal, whey, SF pudding and walnuts was the best thing this week. Really filling.
The new to me Powerblock 90's have been great. Putting the 50's on CL tomorrow.
Last edited by EjnarKolinkar; 01-19-2013 at 05:58 AM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-18-2013, 09:41 PM #100
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
SF pudding = sugar free I'm guessing? Sounds good. Although, to be fair, Alpo is sounding good to me at this point.
I have company right now ( ) so i won't go into deep detail.
Today was push. i did 10 sets of pull-ups to start. By set 6 I wasn't getting over 6 reps. Fried biceps. Sometimes I fear them getting TOO big. (In b4 someone from female forum chimes in telling me I'm delusional---that it's not muscle, it's fat. . )
Intervals on the arc trainer.
Long trail run tomorrow.
Slightly over on cals (1460---goal is 1350) but everything else was good. Hungry.
Chaos, should I drink more water?Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-18-2013, 10:38 PM #101
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01-18-2013, 11:00 PM #102
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01-19-2013, 07:34 PM #103
Shipping to NH, $957.36
In the CL thread today a guy was asking if he should pop $400 for a set of Powerblock 120 pound.... My areas been dry for heavier Powerblocks and Ironmasters for most of the year. Would go $600 in a second for a pair.
Doing back: in progress
7 Min on Bike
Twist with 2x4 25
DB side bend 50x25
Good morning barx20
Bent over row BB
115x8
DB one arm row
60x8
70x8
Pull Up assist top rung Total Gym
CGx8
WGx8
MGx8+20 Lb to sled
MGx8+40 Lb to sled(7+8 ish ROM)
RDL
115x8
135x8
165x8
Good Morning
55x8
60x8
Have not been running good mornings, new.
Goal CAL-2,640 CHO-200 FAT-100 PRO-235
Actual 2,680 179 106 262
Edit: I'm hungry. Hurry up tomorrow, I need some food.Last edited by EjnarKolinkar; 01-20-2013 at 08:53 AM. Reason: MFP mistake
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-20-2013, 09:09 AM #104
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
I got a pm from someone asking why I don't post my reps and poundages. Here's why:
It doesn't matter what I lift. I truly think some bull**** in their journals, as pathetic as that is. And even if they're not, without a vid those numbers don't mean ****. I've seen some crappy ROM in my day. Just look at the "winner" of the pullup comp. Even spicoli who knows jack **** about lifting ROM was like "WTF?" We saw late because we lost power for 2 weeks after the hurricane.
So anyway yeah. NO numbers posted here. Be assured that ROM is near-perfect and the poundage is heavy to ME.Sheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-20-2013, 10:03 AM #105
DD, you must, must try the FF/SF pudding mix! A tablespoon in some greek yogurt or cottage cheese and it's so delicious, party in my mouth on a cut (or, even on a bulk it's delicious) . Though I hear you about anything seeming good about now, lol. But the results are worth the grumblies.
Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-20-2013, 12:07 PM #106
- Join Date: Dec 2008
- Location: New Jersey, United States
- Age: 56
- Posts: 15,404
- Rep Power: 54295
Lol I did last night! here was my version:
1/2 non fat cottage cheese
1/2 c nonfat greek yogurt
1/2 scooop banana creme whey
50 grams ripe banana
8 grams nf sf banana pudding mix
5 grams unsweetened shredded coconut
1/8 t coconut extract
1/8 t banana extract
2 T unflavored coconut milk (not the one in the can in the ethnic section---the one in dairy---onl;y 45 cals per cup)
all that (it was HUGE!) only 327 calories and sky-high with protein
\
I am making a huge batch tonight and plan to freeze in 1/2 size servings for nighttime snacksSheriff John Brown always hated me
For what I don't know
Every time I plant a seed
He said kill them before they grow
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01-20-2013, 12:41 PM #107
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01-20-2013, 01:23 PM #108
- Join Date: Jan 2011
- Location: Louisiana, United States
- Age: 46
- Posts: 251
- Rep Power: 550
With the start of this on the 13th I also started my 3rd cycle of AllPro's beginner workout. I felt pretty good this week but my diet was...meh. I know I ate things I shouldn't have due to grad school starting back up. Even so, I managed to drop 3.2 lbs this week. That puts my at 367 lbs which is a number I probably haven't seen in 3-4 years.
Trample the weak...Conquer the strong...Hurdle the dead
Former 400+ Guy
Current Program: Cycle 4 of AllPro's beginner routine
Dec 1st - Mar 1st Transformation Participant
Starting Weight - 393.2 lbs (Dec 1st)
Current Weight - 351.6 lbs (Feb 24th)
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Total Weight Loss - 41.6 lbs
Ending Goal Weight: 340.0 lbs
Ending Weight: ???
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01-20-2013, 01:54 PM #109
Enjoy, DD! My go-to flavors are chocolate fudge, butterscotch, and cheesecake. I might make some chocolate fluff tonight (PP, egg whites, Walden's SF choc syrup, FF/SF chocolate fudge, touch of espresso powder, stevia, and diet cream soda). I had my refeed yesterday so sad about my extra low cals again. At least my fluff is very filling and tasty to boot.
alacriTEA - Good job on the lowest in years, despite the diet snafu. Keep at it and the pounds will keep falling off!
About time! You are gonna kick some buttGym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-20-2013, 03:11 PM #110
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
Okay, today was the first official day of the routine. I am glad I did a test drive, as it seems to have knocked all the DOMS out.
Upper Power
BOR
145 x 5
145 x 5
145 x 5
165 x 3
Weighted Pull ups
+25 x 7
+25 x 7
Rack Chins
+20 x 10
+20 x 10
Bench Press
165 x 5
165 x 5
165 x 5
205 x 4
Incline Bench Press
115 x 5
115 x 5
OHP
95 x 8
95 x 6
Barbell Curl
65 x 10
85 x 8
100 x 4
Skull Crusher
65 x 10
75 x 8
80 x 3
I felt really good about todays workout, though it's just day 1. I am hoping that by week 4, I will have recovered all my strength and hitting PRs again.
With videos for form critique.
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01-20-2013, 03:34 PM #111
Froyo is the best way, I love to freeze it for a while, makes it thicker and more delicious IMO. Mmm going to have to do butterscotch soon.
Good job, and good pick with the Allpro.
I don't get accused of the e-stating thankfully. I just put my numbers in because I forget where I left off, so I remember to add a chain or a plate. I don't want huge logs, just 2 scoops of hyooge.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-20-2013, 03:35 PM #112Don't put that on me Ricky Bobby, don't you ever put that on me.
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01-20-2013, 03:43 PM #113
My fluff tonight was delicious and filling for such low cals and good amount of protein, I thought I might share my recipe. I decided not to go with chocolate tonight, I haven't had a new fluff flavor in a long time.
Fluff version 2! (vanilla spice)
130g egg whites
1/2t guar gum
1 packet truvia
Beaten until stiff peaks then add dry:
30g TN Complete Dairy isolate (natural vanilla flavor)
2 packets truvia
2t FF/SF pudding mix (butterscotch)
Good helping of cinnamon (~2t?)
a bit of cardamom (~1/2t?)
a touch of NoSalt
Add dry to egg whites, beat the crap out of it. The pudding mix deflates this more than without it. But that's okay, it will get better.
Then add more wet ingredients:
~1/2t vanilla extract
1/3c diet cream soda
Then beat all to hell again. Will still be a bit flat. Put in freezer then beat to hell after it's quite cold. Will raise up and be fluffier. Stick back in the freezer again till it's crusty around the edges (well, that's how I like it...), then enjoy! It was some very tasty fluff tonight
Totals (c/f/p/cals): 3/0/40/189
Yeah, my program's cals never match up with macros...so 172-189 calsGym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
Closest thing to a log, but better cause it's vids! = www.youtube.com/user/birdiefu
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01-20-2013, 05:11 PM #114
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,398
- Rep Power: 150402
OK... Diet plan is as follows.
Variable calorie day (Days may seem off... I have an odd work schedule).
Intake by day.
Sun = 2250
Mon = 1750
Tues = 2750
Wednesday = 2250
Thursday = 2250
Friday = 2250
Saturday = 2750
This will place me at an average of 2350 per day. This will be maintained and slowly increased as needed on a bi weekly basis in increments of 350 calories per week (50 calories per day).
Protein goal and fat goal is 1 gram and .4 grams per pound of goal BW respectively. This equates to 170 grams of protein and 68 grams of fat. Diet will be posted on a weekly basis.
My goal is to increase in weight by 5 pounds over the course of the next 3 months (hopefully recomping.... lofty goals).
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01-20-2013, 05:34 PM #115
Just done week one. Didn't make a ton of progress, but now lessons are learned and the time was not wasted. Still have 11 weeks left on my timeline to make a noticable difference.
Lots of great posts here.
I'll add a cut n pastie from my journal:
Cardio 20 min, bike, program #2
Deadlift *
135 x 8 warmup
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5
285 x 4 pause, then 1 more.
205 x 8
Cable Rows (used my d-handles )
110 x 8
120 x 8
130 x 8
140 x 8
150 x 8
160 x 8
170 x 8
BB Shrugs
175 x 8 x 4
Drag Curls EZ bar
65 x 8 x 2
75 x 8
Hammer Curls
25 x 8
30 x 8 x 2
*Doing full stop, rather than my usual touch-n-go. Much harder with the full stop to maintain the spine position, seem to want to round my back from not dropping my hips enough at the end of the movement (each rep). Have to remember the cues better.
Overall a good day. Learned a little more about myself, so all's well.________________________________________
My biggest struggle is the most basic: consistency.
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01-20-2013, 05:39 PM #116
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01-20-2013, 08:00 PM #117
7 min Bike
Active Stretch Lower
Squat
Barx12
115x8
135x8
155x8
Prone Hamstring Curl
35x8
45x8
55x8
One Leg Calf Press
BW+50x15
BW+50x15
Reverse wrist curl
45x10
50x10
Nothing exiting, weekend for both back and legs not working. Shifting legs to Thursdays. No problems on rep range change, or the start weights.
12th day calorie bump, I look like soggy noodle. I have done well over the last year with short 2 week sessions at 2600 to keep fat gains at bay. As I plan to go longer, I will be doing a few days at 3100 over the next 8 weeks, or until I cannot stand losing any more size, whichever comes first.
Goal CAL-3100 CHO-345 FAT-100 PRO-215
Actual 3,103 373 85 233
Tomorrow its back to the veggies.
Still scrawny, but better than last year.Last edited by EjnarKolinkar; 01-21-2013 at 11:44 AM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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01-21-2013, 08:46 AM #118
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01-21-2013, 08:55 AM #119
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01-21-2013, 09:36 AM #120
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