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

[EjnarKolinkar]

Croc blowout?

Watchout for that lockjaw Nitro

[NitrogenWidget]

Liquid diet last night.
Damn I make good beer.
Good thing I got almost 20k steps in yesterday.

today i'm sitting at 318 cals.
A lunch of Broc**** bake and seasoned chicken breast is in the oven now.
No beer tonight.

gotta.....what's the yardio equivalent of cleaning house?
scrubio?
broomio?
mopio?

[NitrogenWidget]

only 2.5lbs this week.
might as well give up and hit the thrift store for muumuu's.

[missladyj]

I’ve gained a little fat, been too convenient to eat out lately. Good news is we now have a squat rack and Olympic flat/incline/decline bench in the garage.

Was barely able to make it to the gym more than 1-2x a week for a couple months there. Only thing that sucks is it’s getting pretty chilly these days.

[NitrogenWidget]

I’ve gained a little fat, been too convenient to eat out lately. Good news is we now have a squat rack and Olympic flat/incline/decline bench in the garage.

Was barely able to make it to the gym more than 1-2x a week for a couple months there. Only thing that sucks is it’s getting pretty chilly these days.

I know this feel.
Brewing beer outside in the cold sucks big time.

Moving down to the basement.

[missladyj]

I know this feel.
Brewing beer outside in the cold sucks big time.

Moving down to the basement.

Oh wow, you are dedicated for that lol. What all do you have going for brews and around what alcohol %?

[NitrogenWidget]

Oh wow, you are dedicated for that lol. What all do you have going for brews and around what alcohol %?

Oktoberfest style - %5.2
Dark wheat %6.2 - meh, not a favorite but very interesting flavors.
Dark lager %6 - meh also. came in REALLY malty so i'm dry-hopping it right now and will tap the keg when the wheat is gone.

The dark beers were supposed to be a double batch of Dunkel (10 gallons) but my yeast was dead so I grabbed some yeast harvested from Oberon and my oktoberfest and put one in each 5 gallon bucket.


IPA low IBU %7.2 slight citrus flavor hops came out really balanced. you have no idea how strong it is from the flavor. very dangerous. lol.
simple Pale ale with noble hops %6.2 -very crisp and tasty.

I have grain for another pale ale with some tropical hops just waiting for the time to do it.
Also have a chocolate milk stout sitting in the corner just waiting to be kegged so it can wait some more before being drunk.

problem with cold weather brewing is when you mash (steep grains) at cooler temps more fermentable sugars are created and the beer ends up fermenting longer giving you a drier, less malty and higher ABV% than you expected.

Right now my mash procedure is to kill the propane burner and wrap the pot in wool blankets and a sleeping bag to insulate.

so that's why my current beers are in the 6% range.
I prefer 5% range so I can have a few and not get drunk.

Since I started cutting I really only drink on the weekends and I got no tolerance anymore.

[scrossmaggard]

Back to fat and tracking again. Not sure why and how I fell off. Alcohol can do that I guess. Never stopped lifting weights. I come here for company and accountability.

Glad to see this thread still going.

[scrossmaggard]

Crickets......

[krete77]

^^ big time crickets!!

Anyway, I'm proud to say I've stuck to no caffeine going on 3 months now. And I've been consistently in the gym since December 29th 3 times a week!

Im feeling so much better and just getting a good routine back in order is huge. My diet isn't perfect but I am cooking meals every day again and eating lots of chicken/pork and vegetables.

Going to do all the math and abide by a calorie counting deal again cuz I figured with the amount of lbm I currently have, I'll need to get to 170lbs to be around 15%...so about 25 pounds away from that.. yeah i lost about 15lbs of muscle mass over the last couple years due to being lazy but maybe it'll come back fast if i be consistent. we'll see.

[scrossmaggard]

Tracked again for 30 days now. Been in a deficit for 2 weeks now. I feel like I am gaining momentum again.

[NitrogenWidget]

^^ big time crickets!!

Anyway, I'm proud to say I've stuck to no caffeine going on 3 months now. And I've been consistently in the gym since December 29th 3 times a week!

Im feeling so much better and just getting a good routine back in order is huge. My diet isn't perfect but I am cooking meals every day again and eating lots of chicken/pork and vegetables.

Going to do all the math and abide by a calorie counting deal again cuz I figured with the amount of lbm I currently have, I'll need to get to 170lbs to be around 15%...so about 25 pounds away from that.. yeah i lost about 15lbs of muscle mass over the last couple years due to being lazy but maybe it'll come back fast if i be consistent. we'll see.

No longer drink during the week and now only have a few beers on the weekend.
if I drink at all.

brewing two 2 gallon test batches though this weekend for summer. LOL!

3lbs last week shooting for 4 lbs this week.
might as well drop fast while I easily can.

[scrossmaggard]

Sure could use some waffles.

[scrossmaggard]

Switch protein powders and failed miserably making protein pancakes. The protein powder I use is cinnamon flavored. It burns and sticks while the inside of pancake is mush. Still no waffles. Might get some cheapo nilla to satisfy this need for protein pancakes.

[spradish]

Switch protein powders and failed miserably making protein pancakes. The protein powder I use is cinnamon flavored. It burns and sticks while the inside of pancake is mush. Still no waffles. Might get some cheapo nilla to satisfy this need for protein pancakes.

I've tried using the Kodiak pancake mix for waffles (I cannot make a pancake to save my life) and haven't been happy with the results. They came out really lacey/crunchy. Haven't really tried any cooking/baking with that mix or protein powder since then. I'd like to try waffles again if I get a good recipe.

[NitrogenWidget]

I've tried using the Kodiak pancake mix for waffles (I cannot make a pancake to save my life) and haven't been happy with the results. They came out really lacey/crunchy. Haven't really tried any cooking/baking with that mix or protein powder since then. I'd like to try waffles again if I get a good recipe.

Kodiak pancake mix is awesome.
even my kids eat the pancakes and waffles I make.

[missladyj]

Kodiak pancake mix is awesome.

This.

Even better with blueberries and a bit of Maple Syrup ^^

[NitrogenWidget]

This.

Even better with blueberries and a bit of Maple Syrup ^^

I let myself have pancakes and syrup one weekend day.
the other is egg whites.

[missladyj]

I let myself have pancakes and syrup one weekend day.
the other is egg whites.

What kind of cals are you eating?

[NitrogenWidget]

What kind of cals are you eating?

up until I got pneumonia 3 weeks ago I was roughly 1200 cals with at least 125 g of prot. upper lower split with cardio a few days dropped 3 lbs a week easy.

pnumonia week 1 was a bowl of soup a day followed by 5 million reps of coughing my lungs out and total bed rest.
pnumonia week 2 I was up to two bowls of soup but only 3 million reps of coughing my lungs out and I sat up most of the day.
I only dropped 2 lbs a week.
This week i've been closer to maint so no drop.
next week i'm back to 1200 ish. cals.

[missladyj]

up until I got pneumonia 3 weeks ago I was roughly 1200 cals with at least 125 g of prot. upper lower split with cardio a few days dropped 3 lbs a week easy.

pnumonia week 1 was a bowl of soup a day followed by 5 million reps of coughing my lungs out and total bed rest.
pnumonia week 2 I was up to two bowls of soup but only 3 million reps of coughing my lungs out and I sat up most of the day.
I only dropped 2 lbs a week.
This week i've been closer to maint so no drop.
next week i'm back to 1200 ish. cals.

well damn! I'm happy to hear you are feeling better. cough reps = core gains tho, amirite?

Does brewing get in the way of your cal targets sometimes? I wanted to buy a kit, but know I would have little restraint if it actually came out well lol

[NitrogenWidget]

well damn! I'm happy to hear you are feeling better. cough reps = core gains tho, amirite?

Does brewing get in the way of your cal targets sometimes? I wanted to buy a kit, but know I would have little restraint if it actually came out well lol

you have no idea.
My mid section is still sore.
I thought I gave myself a hernia.

beer - I have a few on the weekend only now.
If I drop weight between sun to friday i can enjoy my weekend a little without ruining progress.
however since I don't drink during the week and didn't drink almost a month due to being sick i'm basically drunk after my second 6% home brew. LOL!

[missladyj]

you have no idea.
My mid section is still sore.
I thought I gave myself a hernia.

beer - I have a few on the weekend only now.
If I drop weight between sun to friday i can enjoy my weekend a little without ruining progress.
however since I don't drink during the week and didn't drink almost a month due to being sick i'm basically drunk after my second 6% home brew. LOL!

Hahaha! drunk after two 6% brews = win

Note to self - catch pneumonia to improve alcohol tolernace and abs, simultaneously

[NitrogenWidget]

Hahaha! drunk after two 6% brews = win

Note to self - catch pneumonia to improve alcohol tolernace and abs, simultaneously

forgot to cook chicken for lunch last night.
went to caffeteria and todays buffet is chicken breast, rice, veggies, and taters.
WIN!

two breasts, 1/4 cup rice, 1 cup of potato's.
If I hit 700 cals i'd be surprised.

that feel when you reach the point where you can eyeball food portions without worrying about going over too much.

only had a small cup of yogurt for breakfast and some almond milk with my coffee.

Chicken and veggies for dinner.
Deads tonight.

I feel 2 more lbs lost this week.

[krete77]

Sup everyone.

Still caffeine free and still hitting the gym!

I got my body composition back !!!! About 4 months in now, literally haven't dropped a single pound (sitting at 200lbs) but man am I feeling strong again... I spent about the first 3 months doing circuit training, and I was doing something like:

Squats -> 4 sets x 10-15
DB rows both at same time -> 4 set x 10-15
Incline/Decline/Flat DB press -> 4 sets x 10-15
Reverse flies -> 12-16reps
Bent over rows Tbar -> 4sets x 10-12

I mixed in all pullup variations and dips in the range of 6-8.

In addition to that, I was warming up with about 30 minutes of basketball with my buddy, and then I started introducing swimming after I lifted weights.. I started out at about 10 lengths only, and I worked my way up to 36 lengths..all breast stroke. Right now, I'm only doing butterfly strokes and have worked my way up to 12 lengths with hardly any stopping. Needless to say, I'm bout ready for bed once my workouts are done. I've ran a couple times in place of swimming as well, so I'll just mix them up as I feel necessary.

Now that I got myself conditioned again, I have rearranged my workout to focusing on single body parts, and really hammering them hard. My mind-body focus is so intense right now, I feel great at 35. I started with really low weights on everything and now I'm at comfortable weights where I can rep them (see below) and am ready to begin increasing my weights and taking my programming seriously.

Wondering if you guys could give me some pointers on my routine I've setup for myself. I haven't started deadlifting yet, but that will be a day all on it's own once I incorporate that again.

For now, I'll just give you my chest routine to critique..

Warm up with 40lb DB's - 10-15 reps incline
-> 1 set x 12 reps - 45lbs DBs
-> 1 set x 12 reps - 50lbs DBs
-> 2 sets x 10 reps - 50lbs DBS

Flat bench DB pres
-> 1 set 50lbs x 10 reps
-> 3 sets 50lbs x 10 reps

DIPS (not weighted)
3 sets x 8 (first set I hit 12, but burned out next 2..goal is 12 reps each)

DB Incline Flies
1st set - 15lbs x 15
2nd/3rd sets: 25lbs x 10


I think I'll switch out incline with decline every other session.

Overall what am I missing? Also, should I look to be increasing weight by 5lbs each week? every 2 weeks? 3 weeks? I don't want to stall...and I'm cutting right now, as I still got plenty of body fat to get rid of before I can begin to start adding mass again.

Also, I did some shoulder raises and side raises as well today..not sure if I should be doing shoulders on chest day? I don't want to take away from either....anyway, hello to all again!! been a while but it finally stuck.

later

[gomil]

Bump.

None of the regulars posting here anymore?

[NitrogenWidget]

this fattie dun fatted.
been doing a lot of manual labor outside and equipment installs at work so constantly on my feet and dropping again.

[justus09]

123

[gloman4]

Lose weight fast in 2weeks

[missladyj]

How is everyone's summer going?

I'm getting back in the swing of consistent lifting. Have maintained gains made over a 10lbs weight increase over a year or so. Cutting down some fat so I can see more definition again. Today I started playing with the idea of possibly doing a mock figure comp and documenting it for accountability...maybe even do a legit one, eventually. Would need to be more disciplined with food before committing to that, though.