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  1. #31
    Registered User broganoff's Avatar
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    1) Work up to at least 5 reps of 4/3/2/1 plates on dead/squat/bench/OHP. I'm about 20-30 pounds shy on each lift for reps. Maintain that while cutting . . . . .

    2) Cut down to sub 20% bf (by BB post standard, thanks to the gentlemen here who volunteer their expertise here). Currently around 26-27% at 240 lbs, looking to be sub 20% at <225 lbs.

    3) Do more outdoor activities (surf, hike, bike) instead of gymratting all the time.
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  2. #32
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    HI guys and Happy New Year!

    For me, in no particular order:

    - Get much stronger and finally achieve my lifetime strength goals
    - Sell my current apartment and buy a new and bigger one, in a better area
    - Spend more time with my GF and probably propose some time during 2020
    - Watch my doggo grow up (I have a Jack Russell - female) which will be 1 yo in May this year and spend more time hiking with her.

    I guess I have more goals to achieve but these ones are the ones that I can think of right now
    Powerlifting 2020
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  3. #33
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    ^Those are big goals! Nice. Good luck.
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  4. #34
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    I graduated nursing school and started my nursing job right at the end of December. So my goals will be:

    1. Get comfortable working as a Registered nurse on a pediatrics unit.
    2. Start paying off credit cards and be credit card free. Start tackling student loans
    3. Get to 175 lbs. Currently 231 and my clothes almost don't fit me without showing my stomach.
    4. Continue Salsa Dance Lessons and get good at that
    5. Hopefully find a good girl
    Starting weight: 232 lbs
    Goal: 215 lbs

    1/03/20: 232 lbs
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  5. #35
    Registered User George2100's Avatar
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    Originally Posted by AdamWW View Post
    Interesting how folks want to be <10% bodyfat. Can’t say it has ever felt that good.
    After reading what you and other folks have been saying on this thread, I have decided not to go for it. I’m not sure where I am at now, but I just started a bulk instead lol
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  6. #36
    Registered User Nicksosure1's Avatar
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    Originally Posted by George2100 View Post
    After reading what you and other folks have been saying on this thread, I have decided not to go for it. I’m not sure where I am at now, but I just started a bulk instead lol
    Imo it's not trying to get there that is miserable, I mean it's not fun, but you see progress and a very low BF% continuously dropping and don't want to stop due to the progress. It's the mindset and physical effects that set in after you convince yourself you want to stay that lean for life, which IS miserable. It's just not usually a sustainable way to maintain a high quality of life.
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  7. #37
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Imo it's not trying to get there that is miserable, I mean it's not fun, but you see progress and a very low BF% continuously dropping and don't want to stop due to the progress. It's the mindset and physical effects that set in after you convince yourself you want to stay that lean for life, which IS miserable. It's just not usually a sustainable way to maintain a high quality of life.
    STRONG this.

    Over time, your body will start leeching resources to support other bodily necessities, and you'll stop producing hormones, your bones can become more brittle, you won't sleep as well, you'll become cold, tired... it happens gradually but it's awful.
    The power of carbs compels me!
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  8. #38
    Registered Lifter boo99's Avatar
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    Originally Posted by Nicksosure1 View Post
    Imo it's not trying to get there that is miserable, I mean it's not fun, but you see progress and a very low BF% continuously dropping and don't want to stop due to the progress. It's the mindset and physical effects that set in after you convince yourself you want to stay that lean for life, which IS miserable. It's just not usually a sustainable way to maintain a high quality of life.
    It's sad how some I see many at my gyms who are very ab obsessed/lean obsessed.

    All to keep those precious abs being seen in the mirror and in pix on their IG stories.

    Then they bitch and complain....."I'd like to get bigger and have more mass but I can't"

    Lol. You could if you'd eat more than a 13 yo girl
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  9. #39
    Registered User Nicksosure1's Avatar
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    Originally Posted by boo99 View Post
    It's sad how some I see many at my gyms very ab obsessed/lean obsessed.

    All to keep those precious abs being seen in the mirror and in pix on their IG stories.

    Then they bitch and complain....."I'd like to get bigger and have more mass but I can't"

    Lol. You could if you'd eat more than a 13 yo girl
    It is sad but I can't bring myself to think so negatively about those people because I was there myself. The thing is, I didn't look like a ripped, muscular guy with 6%BF. In reality, I was very undermuscled from losing it all and a very low BF% as well, and I convinced myself I looked awesome. The mental effects of being underfed and lean for so long are fascinating and on par with the negative side of the physical effects as well.
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  10. #40
    Registered Lifter boo99's Avatar
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    Originally Posted by Nicksosure1 View Post
    It is sad but I can't bring myself to think so negatively about those people because I was there myself. The thing is, I didn't look like a ripped, muscular guy with 6%BF. In reality, I was very undermuscled from losing it all and a very low BF% as well, and I convinced myself I looked awesome. The mental effects of being underfed and lean for so long are fascinating and on par with the negative side of the physical effects as well.
    I have done it as well for an amateur BB show which is fine but....After the show nearly everyone resumes eating more but I tried to maintain it after and was miserable, cold all the time, hungry, weak AF in gym, etc

    I think most wanna see what they'd look like all ripped though but keeping it going is where the issues usually begin
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  11. #41
    Registered User Nicksosure1's Avatar
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    Originally Posted by boo99 View Post
    I have done it as well for an amateur BB show which is fine but....After the show nearly everyone resumes eating more but I tried to maintain it after and was miserable, cold all the time, hungry, weak AF in gym, etc

    I think most wanna see what they'd look like all ripped though but keeping it going is where the issues usually begin
    Yep.

    And so many people from the outside looking in view a contest-ready bodybuilder as being in the most optimal state of health at that time and it's sooooooo much further from the truth. They get the idea that if they can get that way and stay that way that they are a shining beacon of health. They are usually not, but just miserable for no reason.
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  12. #42
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Yep.

    And so many people from the outside looking in view a contest-ready bodybuilder as being in the most optimal state of health at that time and it's sooooooo much further from the truth. They get the idea that if they can get that way and stay that way that they are a shining beacon of health. They are usually not, but just miserable for no reason.
    Nowdays when I see people who are super lean, even myself right now, my attitude is totally different without the food restriction in place...

    At this point I actually find it kind of gross TBH, because I know what it takes to suffer and feel so in pain at that level... when your spine digs into the back of a chair when you sit, when you can feel your pelvic bone dig into the seat, etc, that's just no way to live... you're basically just dying slowly.

    I just have no desire to ever feel that way again.
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  13. #43
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    Originally Posted by AdamWW View Post
    Nowdays when I see people who are super lean, even myself right now, my attitude is totally different without the food restriction in place...

    At this point I actually find it kind of gross TBH, because I know what it takes to suffer and feel so in pain at that level... when your spine digs into the back of a chair when you sit, when you can feel your pelvic bone dig into the seat, etc, that's just no way to live... you're basically just dying slowly.

    I just have no desire to ever feel that way again.
    Not to beat this into the ground, but do you find yourself "scarred" from the experience?

    Not so much from a physical standpoint, because by all indications you feel a lot better. But I feel like I almost have a mild form of PTSD from being that lean and "sick".
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  14. #44
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Not to beat this into the ground, but do you find yourself "scarred" from the experience?

    Not so much from a physical standpoint, because by all indications you feel a lot better. But I feel like I almost have a mild form of PTSD from being that lean and "sick".
    Well I'd have to know specifically what you mean here in terms of how it manifests, but yes I do.

    However, I have longer term battle with body image and food issues dating back to when I was 17-18, and I'm now 34.

    So in that regard my experience of trauma in this context might be different than yours, but there is a kind of jadedness that accumulates the longer you maintain an energy deficit and a level of leanness that you're not meant to be at.

    I sometimes feel anger, depression, regret, and many other strong emotions related to my self-harm from restriction.

    It's also one reason why, at times, I get somewhat aggressive on these forums when folks give advice to younger members advising they target very low calorie amounts or bodyfat levels because I know what it can lead to.

    When you rob yourself of happiness and life experiences, you'll often come out the other end like an addict finally free from their addiction trying to pick up the pieces and start over again.
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  15. #45
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    Originally Posted by AdamWW View Post
    Well I'd have to know specifically what you mean here in terms of how it manifests, but yes I do.

    However, I have longer term battle with body image and food issues dating back to when I was 17-18, and I'm now 34.

    So in that regard my experience of trauma in this context might be different than yours, but there is a kind of jadedness that accumulates the longer you maintain an energy deficit and a level of leanness that you're not meant to be at.

    I sometimes feel anger, depression, regret, and many other strong emotions related to my self-harm from restriction.

    It's also one reason why, at times, I get somewhat aggressive on these forums when folks give advice to younger members advising they target very low calorie amounts or bodyfat levels because I know what it can lead to.

    When you rob yourself of happiness and life experiences, you'll often come out the other end like an addict finally free from their addiction trying to pick up the pieces and start over again.
    Another great post and way of looking at it. Wish everyone could read that.

    This is just an example among 3,000 other things but, I almost feared hunger to an extent even after resuming maintenance/surplus intake just from being so hungry and so miserable for so long. Everytime I got hungry, I almost had flashbacks of some sort.
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  16. #46
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Another great post and way of looking at it. Wish everyone could read that.

    This is just an example among 3,000 other things but, I almost feared hunger to an extent even after resuming maintenance/surplus intake just from being so hungry and so miserable for so long. Everytime I got hungry, I almost had flashbacks of some sort.
    Very common experience honestly, and I still get it on occasions when for some reason I can't get to food as quickly as I'd like.

    My adrenaline and fear response kind of kicks in, I get this sinking feeling in my gut, and I almost panic in a way.

    It doesn't happen as much now, but I think it's back to the classical condition that burns responses into our subconscious mind. Without even knowing it, we get that fear response and our bodies just want to run to safety. It wants to do everything it can to ensure we don't risk death or starvation again.
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  17. #47
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    Originally Posted by AdamWW View Post
    Very common experience honestly, and I still get it on occasions when for some reason I can't get to food as quickly as I'd like.

    My adrenaline and fear response kind of kicks in, I get this sinking feeling in my gut, and I almost panic in a way.

    It doesn't happen as much now, but I think it's back to the classical condition that burns responses into our subconscious mind. Without even knowing it, we get that fear response and our bodies just want to run to safety. It wants to do everything it can to ensure we don't risk death or starvation again.
    Panic is the absolute best word to describe it.

    I also got into these weird loops of "Man, I really need to stay hungry right now because if I eat, that digs into my calorie allotment and I'll be hungry later because I won't allow myself to eat!" Just made me be in a constant loop of misery during the day and relief at night when the time came to eat. Got into some crazy eating patterns as well so that I'd know when to expect hunger, misery, etc. essentially becoming incredibly anxious during certain periods of the day.

    I know you're the same way, but that's also why I view IF to be silly. If they are practicing IF and are generally not miserable and hungry during their fasting window and it benefits them in some way (sustainable calorie restriction), then that's one thing. But if someone is intentionally allowing themselves to be miserable and hungry in the name of IF while gaining little to no benefit, that's another.

    What I said above is also the reason why I generally discourage people from eating the same meals at the same times everyday. It just creates a negative mentality for some, especially those who are prone to it.
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    Originally Posted by boo99 View Post
    It's sad how some I see many at my gyms who are very ab obsessed/lean obsessed.

    All to keep those precious abs being seen in the mirror and in pix on their IG stories.

    Then they bitch and complain....."I'd like to get bigger and have more mass but I can't"

    Lol. You could if you'd eat more than a 13 yo girl
    YES! Culture is obsessed with abs. It's nonsense. Been saying this for years. Just need to find a happy medium.

    Traps are the new abs anyway...lol.
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  19. #49
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Panic is the absolute best word to describe it.

    I also got into these weird loops of "Man, I really need to stay hungry right now because if I eat, that digs into my calorie allotment and I'll be hungry later because I won't allow myself to eat!" Just made me be in a constant loop of misery during the day and relief at night when the time came to eat. Got into some crazy eating patterns as well so that I'd know when to expect hunger, misery, etc. essentially becoming incredibly anxious during certain periods of the day.

    I know you're the same way, but that's also why I view IF to be silly. If they are practicing IF and are generally not miserable and hungry during their fasting window and it benefits them in some way (sustainable calorie restriction), then that's one thing. But if someone is intentionally allowing themselves to be miserable and hungry in the name of IF while gaining little to no benefit, that's another.

    What I said above is also the reason why I generally discourage people from eating the same meals at the same times everyday. It just creates a negative mentality for some, especially those who are prone to it.
    I can relate 100% to the comments about saving calories, etc, until later on. It's a very disordered behavior and it can lead people down a horrible path...

    I also agree with the take on IF.

    It's one thing to only eat between certain times because you're genuinely not hungry for whatever reason, it's another entirely to ignore your internal hunger cues and mask the hunger with stimulants, excessive fluid intake, etc, and prolong misery because you want to 'bank' calories for a single hail-mary binge at the end of the night...

    It goes completely against what your biology is telling you to do, which is fuel it so it can survive and actually perform.

    I have a really hard time understanding how people can 'think more clearly' when they self-inflict these extended fasts if they're walking around starving 24/7.... that would drive me insane...
    The power of carbs compels me!
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    1. Be consequent with my training plan
    2. Keep up a healthy diet
    3. Develope some of the apps I have in my mind
    4. Attend some Tandem events and begin to learn Cantonese
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    Originally Posted by 1MANU View Post
    Traps are the new abs anyway...lol.
    LOL

    Traps FTW
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    Originally Posted by boo99 View Post
    LOL

    Traps FTW
    Nobody ever won a fight because they were shredded...

    Plenty of people win fights because they're bigger/stronger than the other guy
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    Nobody ever won a fight because they were shredded...

    Plenty of people win fights because they're bigger/stronger than the other guy
    Come at me bro lol

    I like having traps because they show all the time thru shirts etc but if you are ab obsessed you have to take off your shirt to show them
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    Originally Posted by boo99 View Post
    Come at me bro lol

    I like having traps because they show all the time thru shirts etc but if you are ab obsessed you have to take off your shirt to show them
    haha
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    I have a really hard time understanding how people can 'think more clearly' when they self-inflict these extended fasts if they're walking around starving 24/7.... that would drive me insane...
    The "think-more-clearly" spiel comes from the fact that people expect to stay ravenously hungry, but then the hunger subsides and they start to connect with their own sense of detachment. It's probably more an "ah-hah" moment rather than some improved cognition or something. Maybe ketones do improve cognition over glucose, idk.
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    Very cool thread!

    My 2020 Goals:
    • Make another baby (wife may do most of the work on this one)
    • Get our oldest wiping her own butt, our middle one reading, and our youngest talking
    • Bench 315 for reps and run an 18-minute 5k on the same day
    • Get back to reading more often (50 pages per day)
    • Get into fewer arguments with AdamWW (hardest one yet!)
    Last edited by rtpmarine; 01-06-2020 at 03:04 PM.
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    Interesting conversations above. ^^

    Having slowly bulked my way half dirty up to 250, I managed to keep a similar body composition as I had at a little over 200 when I began over a year ago; slightly fat by non-athletic standards, but I have put on a lot of muscle for how loosely I was going about it.

    1.) Slowly, consistently lean down to the 12-18% range by eating at a moderate deficit and training with more intensity and frequency. For me, that means losing probably 25-30 pounds to land somewhere in the middle of that range. I'd like to achieve this within three or four months. Already to a healthy start with 4 pounds lost the first week!

    2.) Belong to the 1000 pound club for reps. Later on in the year, of course, once I can resume training for strength. I fell just shy of a 315 bench in 2019 and my deadlift is stuck at 415, for instance. I can total 1000 right now, but I'd like to be able to get where a few reps with those weights is possible.

    Good luck to everyone else on here too!
    I am actually 23

    Stats:
    6'2" 240lbs (18" arms)

    Bench: 300
    Squat: 275 (make fun of me, I deserve it!)
    Deadlift: 445
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    I’d like to get to 6% body fat.

    Kidding, read all the posts above, awesome you guys are willing to share that part of your life in order to hopefully help others.
    S: 375 pounds x 1 - 168-pound bodyweight 5/2019
    B: 300 pounds x 1 - 177-pound bodyweight 7/2019
    D: 405 pounds x 1 - 168-pound bodyweight 5/2019
    OHP: 180 pounds x 1 - 168-pound bodyweight 5/2019
    A great guide to nutrition: https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401
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  29. #59
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    Originally Posted by TheUnderdog83 View Post

    Kidding, read all the posts above, awesome you guys are willing to share that part of your life in order to hopefully help others.
    This. Absolutely!
    Strong Mind + Strong Body = UNSTOPPABLE
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    THE OG 1MANU's Avatar
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    Originally Posted by rtpmarine View Post
    Very cool thread!

    My 2020 Goals:
    [*]Get into fewer arguments with AdamWW (hardest one yet!)[/list]
    Lol
    Strong Mind + Strong Body = UNSTOPPABLE
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