❖❖LF Chat v13.0❖❖Unlocking your genetic fat loss potential, now with more waffles❖❖

[EjnarKolinkar]

Striated or bust znik.

I weakened to back pain and insomnia and takong 5 dats break, (no yolo). Im not stopping though. Full natty dyel will be achieved.

Highlight for me has been rectus femoris poking through the vanilla pudding of my quad. Still 26" cold hope I can hold onto that.

Ive got to run 2200 now to keep things moving. I can only go to 2000 for a few weeks tops... metabolic second wind pls, lel probably not

How many hrs cardio now znik?

[Znik]

Striated or bust znik.

I weakened to back pain and insomnia and takong 5 dats break, (no yolo). Im not stopping though. Full natty dyel will be achieved.

Highlight for me has been rectus femoris poking through the vanilla pudding of my quad. Still 26" cold hope I can hold onto that.

Ive got to run 2200 now to keep things moving. I can only go to 2000 for a few weeks tops... metabolic second wind pls, lel probably not

How many hrs cardio now znik?

I only lift 3x / week now, supposed to do 6x per 8 day cycle but recovery and energy won't let me.

I do like no cardio at all atm, if I do any direct cardio my legs don't recover at all even when it's LISS. Instead I try to keep myself busy with other things, like cleaning, fixing the attic, repainting molding etc. etc.

[EjnarKolinkar]

I do like no cardio at all atm, if I do any direct cardio my legs don't recover at all even when it's LISS.

I've been doing next to none, walks. I've been contemplating pplppl lower volume just to boost the activity. Also contemplating just forcing walking 1 hr. Probably try pplppl and see what happens, maybe my gainz all fall off.



Wifes birthday so been doing things with/for her. Went to her fav coffee shop, got her new travel mug, picked up stuff I needed for baking. Made dozen wafffles, froze half of them for son to eat this week. Baked vanilla butter cake of peace. OMG the smell of this thing is unreal. Sad to see the last of the blood orange/cherry preserves go (RIP). Blows away even the salted caramel. Now patiently waiting for next batch of preserves at Costco from ED Smith.

[kmac1196]

Ejn....Yum. What a nice hubby. Happy Birthday to your wife! My husband's bday is Monday (tomorrow)...and mine is next Monday.

Znik....I don't envy what you're going through...it must be hard. Your body is not happy down that low...but if it's your goal...you'll be upset if you got this close and didn't get there. You'll always wonder. Get it done and move on.

Hello to everyone else. Quiet over the weekend here.

Today is a rest day for me. I'm probably going to just sit outside by the pool and relax today. Only got an hour out yesterday. I'm going to weigh in tomorrow since I have a neighborhood gathering on Monday night with food and alcohol and I don't want the results skewed. It will be 4 weeks since my increase in cals....still running 2900 ish.

1st week gain of 7 (to be expected after 3 of 1200 before that).
2nd week stayed the same
3rd week gain of 1 lb (TOM and I expected more so that was nice).
4th week.....TBA

If it's the same I'll be totally psyched. I thought it would take me longer to find maintenance since it's been so long (actually never). I'll stay here for 8 more weeks before attempting to cut again...first break ever and it's challenging.

Things I like....my body shape is changing...legs, arms, butt....in good ways. Strength is good. Energy is good. Food is good! Not gaining weight.

Things I don't like....not losing weight.

Really, that's it but I can handle waiting a bit. Not weighing everyday is so helpful right now. It doesn't screw up my mood at all. Focusing on other things besides my weight for the first time in my life is so great for me (Kure has been telling me this for years!). All good things. I'll get the rest of the 40 off eventually.

I think I'll take some pics on Monday, too. And keep monthly ones to see. Since I'm not looking for scale changes right now.

Also, looking for a hypertrophy program to run for a bit. I've got 2 more weeks (maybe 3) of ICF again and I'd like to switch for 4-6 weeks to something different. Anybody have any recommendations? Remember...I work out at home.

Sorry...I rambled ....What's everyone up to?

[Znik]

Znik....I don't envy what you're going through...it must be hard. Your body is not happy down that low...but if it's your goal...you'll be upset if you got this close and didn't get there. You'll always wonder. Get it done and move on.

Also, looking for a hypertrophy program to run for a bit. I've got 2 more weeks (maybe 3) of ICF again and I'd like to switch for 4-6 weeks to something different. Anybody have any recommendations? Remember...I work out at home.

Sorry...I rambled ....What's everyone up to?

Yep, pretty hard. Everything requires a ton of effort to do these days, my body pretty much doesn't want to move. I really really want to quit but I am not going to, if I quit now I have to go through all of this and more next cut!

For workouts you can check out PHAT. Or maybe Tom Mutaffis 3 day split/PPL

Tom Mutaffis 3-Day Split:

Monday: Pulling (Back/Biceps)
- Deadlift (3-5 sets of 3-5 reps)
- Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
- One-Arm Dumbbell Rows (2 sets of 8-10 reps)
- Close Grip Pulldowns (3 sets of 10-12 reps)
- Barbell Curls (2 sets of 10 reps)
- Hammer Curls (2 sets of 10 reps)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
- Incline Barbell Bench Press (2 sets of 8-10 reps)
- Dips (2 sets of max reps)
- Seated Dumbbell Military Press (3 sets of 6-10 reps)
- Overhead Dumbbell Extension (2 sets of 8-12 reps)
- Side Laterals (2 sets of 8-12 reps)
- Pushdowns (2 sets of 15-25 reps)
- Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)

Friday: Lower Body (Legs)
- Squats (3 sets of 5-8 reps)
- Strait Leg Deadlifts (3 sets of 6-10 reps)
- Walking Lunges (2 sets of 10 reps/leg)
- Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
- Calf Raises (3 sets of 10-15 reps)

Cycle Deadlifts every second week if recovery is poor.

Program can also be used as a PPL rest PPL (7 day cycle) or PPL rest rest PPL (8 day cycle)
depending on time and/or recovery.

Or 4 day split if you want full bro-hypertrophy:

Template:

Monday: Back
Tuesday: Chest
Wednesday: Cardio / Abs / Stretching
Thursday: Legs
Friday: Arms / Shoulders
Sat: Rest,
Sun = Monday

Specific Workouts:

Back:
- Deadlift: (2) sets of 2-5 reps
- Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
- T-Bar Rows: (2) sets of 5-8 reps
- Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
- One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
- Shrugs: 2-3 sets of 8-12 reps
- Good Morning: 2-3 sets of 8-12

Chest:
- Incline Bench Press: (3) sets, 3-8 reps
- Flat Dumbbell Bench Press: (2) sets of 10
- Decline Flyes: (1) sets of 12
- Hammer Strength Incline Press: (2) sets of 8
- Cable Crossover: (2) sets of 12
- Optional: Decline Bench press (2) sets of 12

Legs:
- Squats: (3) sets of 5-8 reps
- Standing Lunges: (3) sets of 8-10 reps
- Stiff Leg Deadlift: (3) sets of 8-10 reps
- Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each

Arms & Shoulders:
- Seated DB Military Press: (3) sets of 5-10 reps
- Dips / Weighted Dips: (2) sets of 8-10 reps
- Barbell Curls: (2) sets of 8-10 reps
- Overhead DB or Barbell Extension: (2) sets of 8-10 reps
- Lateral Raise / Front Raise Superset: (2) sets
- Close Grip Bench / Pushdown Superset: (2) sets
- Preacher Curl / Hammer Curl Superset: (2) sets
- Facepulls: (2) sets

**I would recommend that you typically perform deadlifts every other week.

Or Layne Norton's PHAT routine which seems to be one of the most popular ones: http://www.simplyshredded.com/mega-f...ated-2011.html

Depending on equipment you might need to replace some movements.

I am back up in the attic after 2 days break from the insulation Going slowly since I am fighting my body's "don't move or do anything" instinct.

[EjnarKolinkar]

Znik has the full program copypasta on his clipboard at all times for rapid deployment

People seem to like phul a lot too.

https://www.muscleandstrength.com/workouts/phul-workout


Could stick with fullbody if 3x works good

http://www.bodybuilding.com/fun/mahler109.htm

Monday:
Military Press
Bench Press
Bent-over Row
Barbell Curl
Triceps Extension
Parallel Squat
Standing Calf Raise
Deadlift
Crunch


Wednesday:
Alternating Dumbbell Military Press
Parallel Bar Dip
Pull-up
Alternating Dumbbell Curl
Triceps Extension Bench Press
Front Squat
Seated Calf Raise
Back Raise
Hanging Leg-raise


Friday:
Upright Row
Incline Press
One-arm Dumbbell Row
Concentration Curl
Lying Triceps Extension
Dumbbell Lunge
Standing Calf Raise
Deadlift
Sit-up


Pretty easy to sub barbell exercise for any of this.

[kmac1196]

Thank you!!! Going to check these all out and see which one I think I'll like!

I've only ever done 3 days a week but now with more cals maybe I can swing a 4 day bro split with the volume.

[caprica6]

Hey, everyone. .



I went for a walk on a path that makes a ring around an island. From the shade of pine trees I could look out onto a number of other islands in the bay, a rocky beach down below, plus some of my old haunts, a few different lighthouses.


It's 95 degrees and humid. I feel like stripping down and running into the water.




I've had this message open for a while.

Now I'm at another spot across the bay, looking back at that island.

Om nomming on cherries.

...


That was super fast sticky service. Iceman stickied us w/in an hour of my writing to him. EJnar, I wrote to Phoenix and told him we were all set. He must be away right now.

[Znik]

That was super fast sticky service. Iceman stickied us w/in an hour of my writing to him. EJnar, I wrote to Phoenix and told him we were all set. He must be away right now.

The female magic, would probably take 3+ weeks if one of the guys asked

[caprica6]

Lol

Are we in for an extreme close-up of those veins? (No fetish) I know you're proud of them.

[MrM27]

So it looks like my workers comp vacation is over. I was looking at pictures from this summer, last summer and 2 summers ago and 5 months of no training this year, from February till now really made a difference. I'm smaller and it pissed me off. I had super vanity goals for this summer and those were completely sidelined. So for this summer it's just being where I am and bulking again in the fall. Sigh. I posted a picture of me yesterday and a lost to go along with it last night and deleted it within 10 seconds. I will wait until Znik goes on vacation to do it again.

[EjnarKolinkar]

So it looks like my workers comp vacation is over. I was looking at pictures from this summer, last summer and 2 summers ago and 5 months of no training this year, from February till now really made a difference. I'm smaller and it pissed me off. I had super vanity goals for this summer and those were completely sidelined. So for this summer it's just being where I am and bulking again in the fall. Sigh. I posted a picture of me yesterday and a lost to go along with it last night and deleted it within 10 seconds. I will wait until Znik goes on vacation to do it again.

Ah yeah but it comes back pretty quick, you will get into the swing again.





I hate all pics. Half of me is lean other half is not. Look like dis



hanker for a hunka cheese?




But srsly mrm, nice little mass gain after the lay off should be nice for you. Good to help you get back on your game in the gym.

Sound nice cap get some of that salt water swimming in for me. My beach trip has been postponed. Going through withdrawals.










unrelated gifs you find while looking for gifs





I like this cat gif, not much of a cat gif user by and large, just the bee suit and the cat chopping the watermelon in half, This one going in the list tho.

[livin101]

Welcome to the Recomp zone crew checking in. I am discovering that I am still not eating enough for a lean bulk!

[Znik]

Lol

Are we in for an extreme close-up of those veins? (No fetish) I know you're proud of them.

Depends on which veins you are talking about, the abdominal and quad ones are pretty hard to take pics of because the skin is so messed up in that area.

Been slacking on pics lately, took some veiny ones 3-4 weeks ago though. The calf one is unpumped but full of carbs, forehead veins poppin out too which only happens when I am pretty lean.

[kmac1196]

Good morning!

Very veiny Znik!

Hoping to recomp crew checking in.

Pants were tight yesterday....grrrrr Breaks are hard. Want to cut. 1 month down...2 to go?

Husband's bday today....so food food food and drinks! I'm weighing in today. We'll see. And lifting.

More later!

[MuzzieChik786]

Grumpy as hell because I cooked iftar (breaking of the fast feast) yesterday and overate by about 1k calories in cheesecake and brownies.

*groans*

Edit: obligatory yum yum pics for you:



Means I have to decrease cals by 500 today and tomorrow. End of fasting is Friday (we think) which will mean another massive feast. GAH! I'm never going to get back down to 135.

[EjnarKolinkar]

[Znik]

If anyone has seen my hormones and libido somewhere please let me know, I seem to have lost them.

[EjnarKolinkar]

Im back on the fat loss bandwagon.

Kmac probably has them znik. She does not have the glycogen anymore. I have it now. All of it.

[Znik]

Im back on the fat loss bandwagon.

Kmac probably has them znik. She does not have the glycogen anymore. I have it now. All of it.

I want em back, some glycogen too please. Ill be willing to trade all my subcutaneous water for it.

[caprica6]

i found some but they're mine. sry




if a hormone falls in the forest and there's no-one to hear it, does it make a sound?





eta: i'm thinking up obviously female photobucket usernames.

[Znik]

i found some but they're mine. sry

libido or hormones ?

[caprica6]

both



i've ducked into a library this evening and i have a Men's Health mag in front of me. i picked it up since Chris Pratt was on the cover. :P now reading "When You Should Say No to Sex".


sigh

[livin101]

Depends on which veins you are talking about, the abdominal and quad ones are pretty hard to take pics of because the skin is so messed up in that area.

Been slacking on pics lately, took some veiny ones 3-4 weeks ago though. The calf one is unpumped but full of carbs, forehead veins poppin out too which only happens when I am pretty lean.

Definitely mirin' that vascularity. I'm just happy when my single rogue vein and striations show up on my shoulders. Starting to get a web on my bicep occasionally, but they aren't sticking around for long periods of time either.

[mavajo]

Sigh. July 13, and jackwads are still shooting off fireworks at 10 PM on a Monday.

Also, can confirm - Cap, your pic game up on my "bodybuilding.com" Google Image search too. 22 rows down. Interestingly, the first vintage Arnold pic didn't come up until the 20th row. You're only two rows behind the legend.

[DannPM]

112 heat index day bro checkin' in

I wanted it to be "summer" for a long time now. I finally got it. Can I please have spring back?

[elina999]

Hello, I am new to this forum.. loved the experiences shared here

[DannPM]

Welcome Elina!

[kmac1196]

I still have all the glycogen and hormone/libido

Sorry, I cannot share. I'm almost ready to give the glycogen back though as I posted at 2.2 gain this week. Cals avg were 2800 this week....so that would mean that I over ate my maint cals by 1100 cals per day.....So are we saying that 1700 cals is my maint cals or am I still filling up glycogen??/?

I do not like the Break of Diet. It has been 1 month.....How long do I need to break?? Struggle is real.


Cardio today. Day off from work but grocery shopping.

[EjnarKolinkar]

I still have all the glycogen and hormone/libido

Sorry, I cannot share. I'm almost ready to give the glycogen back though as I posted at 2.2 gain this week. Cals avg were 2800 this week....so that would mean that I over ate my maint cals by 1100 cals per day.....So are we saying that 1700 cals is my maint cals or am I still filling up glycogen??/?

I do not like the Break of Diet. It has been 1 month.....How long do I need to break?? Struggle is real.


Cardio today. Day off from work but grocery shopping.

You are going to make it. Glycogen is likely full. Maybe try 2200 cals? That's like middle of the road for 180 pounds at 35% BF (lol I dont know what you weight or body fat). It would be nice to find a calorie level you are even at after all this work on your part.

Sigh. July 13, and jackwads are still shooting off fireworks at 10 PM on a Monday.

Also, can confirm - Cap, your pic game up on my "bodybuilding.com" Google Image search too. 22 rows down. Interestingly, the first vintage Arnold pic didn't come up until the 20th row. You're only two rows behind the legend.

I didn't get the lawnmover