Fine. Let's Get Skinny and Hangry 2017 Diet/Body Compostion Thread

[Hooverville]

So I'm at that weird place where I am up a pound or possibly as much as 2 pounds over the last 2 weeks, but the mirror and the way my clothes fit tells me I'm still losing.

Das it mane. You getting those adaptations going in the right direction!

[mejulian]

No movement in the scale the last 10 days for me......time to open a thread on the Nutrition board, "Eating below maintenance, but not losing weight"

[dpadilla4]

No movement in the scale the last 10 days for me......time to open a thread on the Nutrition board, "Eating below maintenance, but not losing weight"

Cardio and lowering your carbs may work.

[Hooverville]

No movement in the scale the last 10 days for me......time to open a thread on the Nutrition board, "Eating below maintenance, but not losing weight"

IMHO 10 days of stall is not long enough to warrant any change in your routine. Give it at least another 4-7 days, if at that point you are still stalled you consider lowering calories again.

This isn't a race, a slower rate of loss (even if it is on "geologic time scale" to quote another member) is not a bad thing.

[baker]

Started my cut on Sunday. Here's the plan for the first 8 weeks. Documenting everything here



Eight Week Cycle...LEAN

Week Macro Targets (P/C/F/Cal)
1.00 225.00 400.00 70.00 3130
2.00 225.00 350.00 70.00 2930
3.00 225.00 300.00 70.00 2730
4.00 225.00 250.00 70.00 2530
5.00 225.00 200.00 70.00 2330
6.00 225.00 150.00 70.00 2130
7.00 225.00 100.00 70.00 1930
8.00 225.00 050.00 70.00 1730

Training
Planning for two on and one off rotation. Life gets in the way so this could change but will be as consistent as possible. Sessions will be split into Upper/Lower with a heavy compound focus and volume for the assistance work. All compounds are 3x5 except deadlift which will be triples. This will allow me to keep the lifts heavy and hopefully hold onto muscle.

Conditioning
I’m a huge advocate for HIIT for fat loss during a cut. Unfortunately, I cannot recover from weights and HIIT all in the same day. I’ll be doing medium intensity cardio so HR will be 60-70% (108-126) of max. Planning to start with 20 minutes twice a day and increase 5 minutes per week. That puts me at 55 minutes 2x per day at the end of the 8 weeks.

Latest progress @ 215lbs

[Hooverville]

Started my cut on Sunday. Here's the plan for the first 8 weeks. Documenting everything here



Eight Week Cycle...LEAN

Week Macro Targets (P/C/F/Cal)
1.00 225.00 400.00 70.00 3130
2.00 225.00 350.00 70.00 2930
3.00 225.00 300.00 70.00 2730
4.00 225.00 250.00 70.00 2530
5.00 225.00 200.00 70.00 2330
6.00 225.00 150.00 70.00 2130
7.00 225.00 100.00 70.00 1930
8.00 225.00 050.00 70.00 1730

Training
Planning for two on and one off rotation. Life gets in the way so this could change but will be as consistent as possible. Sessions will be split into Upper/Lower with a heavy compound focus and volume for the assistance work. All compounds are 3x5 except deadlift which will be triples. This will allow me to keep the lifts heavy and hopefully hold onto muscle.

Conditioning
I’m a huge advocate for HIIT for fat loss during a cut. Unfortunately, I cannot recover from weights and HIIT all in the same day. I’ll be doing medium intensity cardio so HR will be 60-70% (108-126) of max. Planning to start with 20 minutes twice a day and increase 5 minutes per week. That puts me at 55 minutes 2x per day at the end of the 8 weeks.

Latest progress @ 215lbs

Tight plan, yet simple. I like it.

[wesleysh21]

Deficit smeficit. Squatted 425 tonight like it was my b*tch.

[Uber_Dad]

Deficit smeficit. Squatted 425 tonight like it was my b*tch.

nice...

Must admit took two weeks off...enjoyed sleeping in until 7...now I'm back at it and down two lbs.

[baker]

Deficit smeficit. Squatted 425 tonight like it was my b*tch.

Nice!! You keeping a journal?

[Jtbny]

Deficit smeficit. Squatted 425 tonight like it was my b*tch.

and not a vid to be found that day....

[wesleysh21]

and not a vid to be found that day....

I thought about that. LOL I lift by myself and I don't like talking to people in the gym. I should probably get a tripod or something. I did take a pic afterwards. I hope it was as good for her as it was for me.

[Jtbny]

Ill just use my






BTW had a 148lb girl squat 500 on Monday in my gym. Difference is she recorded it

[Hammerhagen]

500 at 148 BW Some of the female powerlifters these days are just killing it. Its insane the weights they do at their low bodyweight. Keeps things in perspective for me (that i'm a beginner weakling, and have a ton of upward potential )

Im still trucking along with my cut. Will keep going until the end of this month. I introduced cardio to speed things up. Been doing 3 or 4 sessions a week of 1hr at medium intensity. This doesn't seem to mess with my recovery too bad.

Had a weird session yesterday where i somehow managed a few PR's on my OHP. Just one of those good days where OHP felt strong. Hit 8 reps at 135lb (previous rep PR was 7), and then i tried a few heavy singles and got a 170lb PR. (previous PR was 165)



keep crushing it everyone

congrats on the baby on the way Hoover

and Baker, your starting photo would be an ideal ending photo for me. Killing it man

[Payton1221]

Latest progress @ 215lbs

Baker: WOW! Keep up the GREAT work!!!

[lrfiv]

I've went traveling on business for 11 days, which played havoc with both my workout and diet. I used a protein bar every morning to help hit my protein target, but those bring too many carbs along for the ride. The disruption in training really hit me hard, too. When I got back in the gym I showed my first loss in strength since I began dieting, which is a bummer.

On the plus side, I'm down 20lbs since I started (8lbs since new years). I ditched my baggy 550 Levi's and am wearing 501s again, only 6 inches smaller in the waist (I carry a lot of weight on my abdomen).

Hooverville: belated congrats.

Baker: if my "after" pic is half as good as your "progress" pic I'm going to be very happy - you're killing it!

To everyone posting the awesome lifts - well, now I have some serious inspiration.

[wesleysh21]

Ill just use my






BTW had a 148lb girl squat 500 on Monday in my gym. Difference is she recorded it

You have given me the perfect amount of sh*t. Even if I have to set the phone against a water bottle, I will make a vid.

[Hooverville]

Got damn, now I've gotta make vids too. Strength is holding steady, which is good. Total weight lost since Mid December, 19 lbs.... don't really know how I feel about that. But hey, I'm getting those abdominals back and vascularity at night after my carb heavy dinner is rediculous.

Still have about 10 lbs to go, imma need to slow way down to save strength.

[Jesusfreak1978]

Hey guys new to all this. So I'm in. Currently 235 around 30%bf. Following Craig Capurso's 30 Days Out cut program. sort of. Workouts yes. Nutrition no. Its crazy complicated. Ive just been trying to eat 5 or 6 times a day. lean protein, veggies, no added fat, no unnecessary sugar. Macros are basic. 1g per lb protein, (goal weight that is 185) 100g of carbs and about 40g of fat per day. Doing ok but having a hard time getting calories in. I eat every 2 hours or so, so I'm full all day but still only average 1700 to 1800 cal. per day. I know that's low but I don't want to force feed. I'm thinking that as my metabolism increases Ill eat more. Right now I'm only in my first week after being sedentary for years going to college and grad school. (late bloomer) lol. So that's me. I don't know how to post pics in reply, but my profile has some. Oh yeah, I'm using protein shakes, creatine post workout , bcaa's, and thermogenics (cellucor super HD). Tracking with my fitness pal app and food scale. thanks for reading my autobiography lol

[Jbizzlechizzle]

Down to 197.4 this morning. That's 10 lbs down in about as many weeks. Have not tracked a single macro, fasting until noon and eating by feel. Strength is holding, squatted 405 for an easy double yesterday, conventional deadlift at 475 the day before and 325 bench went smooth last week after a decent amount of volume pause work before that. Keep it up everyone!

[blue9steel]

then i tried a few heavy singles and got a 170lb PR. (previous PR was 165)

Looked solid to me, nice job!

[blue9steel]

Down a belt notch this morning, now that's progress you can measure!

[wesleysh21]

Down a belt notch this morning, now that's progress you can measure!

Make your waistline great again!

[Jesusfreak1978]

ok so i get up and work out in the AM, but feel bloated and heavy if i eat before hand. However, i noticed today that i had a headache and was drinking more than enough water. Im guessing its from not eating? Do you guys eat before you lift if you work out first thing in the morning?

[blue9steel]

Do you guys eat before you lift if you work out first thing in the morning?

It's highly individual. For me, I can't imagine eating before a morning workout, all I have prior is coffee. Some people swear by it though and can't imagine working out without having a meal first. Best advice, try it both ways and see which you like better.

[Gryph]

For me depends on what phase I'm in. If in my really heavy phase I'll eat something light like yogurt and fruit for energy. If in my lighter phase I won't eat. Do you use a pre workout? I'll get a headache off the caffeine if I take my pre on an empty stomach.

[MrNismo]

ok so i get up and work out in the AM, but feel bloated and heavy if i eat before hand. However, i noticed today that i had a headache and was drinking more than enough water. Im guessing its from not eating? Do you guys eat before you lift if you work out first thing in the morning?

I hate working out on an empty stomach but since I workout first thing in morning I do 8oz of milk, a scoop of whey and a scoop of C4 pre-workout. Done this for years now and it works perfect for me as I don't have any empty stomach but it's not heavy enough to make me sick when working out.

[Jesusfreak1978]

Im not using a pre-workout, but am taking a fat burner which has caffeine amongst other things. i like the idea of eating something small like fruit for carbs. i guess ill have to try what blue9steel said and give it a go. Thanks for all the replies btw. Nice to get honest feedback rather than smart*** answers like you get in other threads. On a side note, that is something that surprised me I guess; all the nonsense threads that have absolutely nothing to do with fitness. Do they even moderate them? Ok rant over. thanks guys!

[mouke]

Do you guys eat before you lift if you work out first thing in the morning?

I do not eat ahead of time like this morning for example. I will sometimes sip at a protein & creatine shake if I remember to put it together the night before. Banging around in the kitchen in the early morning would not be appreciated by the other family members

[Hooverville]

I really do think that peri-workout nutrition is important, yet way overplayed.

If you are at sub 10% bodyfat, nutrient timing can have a positive effect. For the average fitness enthusiast not so much. Like Alan Aragorn said "its all about meeting your macros by the end of the day"

I have trained fasted, fed, and with a carbohydrate intra. Performance was always about the same given ample glycogen stores from the previous nights dinner and being hydrated.

If I had to choose, I like simple carbs (around 30-40 grams) half pre and the rest intra. Typically only on days when I'm lifting for an hour or more. Some of my squat/bench/dead workouts only last 30 minutes. Don't need much for them other than a big dinner the night previous and nice shot of stimulants pre workout.

YMMV

[Jesusfreak1978]

I tried eating this morning. I ate a chewy granola bar from Quaker. Some good simple carbs and not too heavy. Felt pretty good. Have to keep trying it to see if it wasn't a fluke. As it is, I dont eat carbs at night because Im just sitting. So by morning Im depleted, but Im trying to cut not bulk so I am ok with that. what little catabolic goes on overnight isn't worth gaining weight to me.