Burning up the love handles with Combustion

[taman6886]

Broke fast at 12:30, fed till 8:30

Day 4, wk2, (MC 11)
(note: Still working on depth and form on squats)

Smith Machine Squats (all reps below parallel) 260x3, 2295x3, 335x4

BBB (5x10 @60%+8lbs=230) Squat to bench (low end of decline bench)
10/10/10 (moved bench out for the last 2 sets) 10/10. Still not quite there, think next week will go 185 and try to get lower still)

Lying Leg Curl 110x12/10/10

Hack Squat (going light and very deep, keeping hands on handles and off my legs)
190x10/10

Declinbe sit ups (2 sets of 15)

Dietary for today: 2681 cals (192 carbs, 213 protein [+50g BCAA], 118 fats) with an estimated burn of 4200.

 

[taman6886]

34 minute bike ride for cardio today. Fed from 12:30 till 8:30. 1929 cals w/ 121carbs, 174 pro, 84 fats, burn of 3600.

 

[3clipseGT]

How do you guys calculate your burn for the day? Ive seen this in a lot of threads and always wondered this.

 

[taman6886]

How do you guys calculate your burn for the day? Ive seen this in a lot of threads and always wondered this.

It's basically an estimate using tools provided on Caloriecount.com that basically ask the right questions and establishes a BMR then you can search by activity to add them also. Some people actually use a burn meter that is based in heart beats.

 

[TurningGreen]

In bro awesome so far wish I had some help for ya with those deads, but you may have hit the nail in the head with overtraining. I hate taking breaks too, but even a week of rest makes a huge difference for me. I still do cardio(low resistance). Sometimes the body just needs a little extra time to repair itself.

 

[taman6886]

In bro awesome so far wish I had some help for ya with those deads, but you may have hit the nail in the head with overtraining. I hate taking breaks too, but even a week of rest makes a huge difference for me. I still do cardio(low resistance). Sometimes the body just needs a little extra time to repair itself.

Welcome aboard

 

[taman6886]

3/25/12 Day 1, wk 3(MC11)
2:20-3:30

Standing OH DB press @150x5, 170x3, 190x1 +Partial (all reps to minimum of below my chin)

BBB OH Press (5x10@60%+10lbs=130) 10/10/10/10/8

Low Pulley Upright Row 115x12, 130x12, 145x7

Face Down Rear Delt Raise @25's 15/15

Standing Alt DB Front Raise @25'S 10/10

Seated Alt. DB Curl 45'sx10/10, 9/9

Concentration Curl @35's 10/10, 8/8

Wd Grip Straigt Bar culr @80 8/8

Low Pulley Straight Bar Drop set 115x12-85x10-70x10

Got the little guy out for a 26 minute bike ride after I got home from the gym. Figured I had already depleted the glycogen stores by this time (given that my first meal was under 900 cals) and I was happy he went longer than 15 minutes with me. Little dude was leaving me in the dust thanks to day 2 DOMS from squatting Friday

 

[3clipseGT]

It's basically an estimate using tools provided on Caloriecount.com that basically ask the right questions and establishes a BMR then you can search by activity to add them also. Some people actually use a burn meter that is based in heart beats.

Thats what i figured. Great log thus far brother.

 

[taman6886]

Shutting it down @ 8:30. 2534 cals (204 carb, 273 pro[+20 bcaa] 66 fats) est burn just over4300.

 

[taman6886]

Fed from 12-8. Went straight home from work and hit 37minutes on the bike. 2042. cals (101 carbs, 225 pro, 81 fats) estimated deficit of 1637.

 

[Resolve]

Good grief, that's a serious caloric deficit. I'd be starving all the time!

 

[3clipseGT]

Good grief, that's a serious caloric deficit. I'd be starving all the time!

No kidding!

 

[taman6886]

Good grief, that's a serious caloric deficit. I'd be starving all the time!

Actually, with the IF protocols it is not too bad. I have to maintain discipline for 16 hours, coffee and water helps with that part, then I get to eat pretty well for 8. It's not bad once you get used to it.

 

[taman6886]

Another fail night deadlifting, **** is really starting to piss me off. Anyways:

Day 2, wk 3 (MC 11)
4:45-6:00
Deads 310x5, 350x3, 380 Got it about 4 inches off the ground-dead. Did get a pointer that I am trying to straighten my torso to soon, need to pull further with my hams and glutes. Well ****, guess we go down to a TM of 390 for next cycle and try to work some hex bar deads in to tweak my form

Skipped the 5x10 based on the over training theory.

V bar Pull Down @200 7/6/6

Snatch Grip Deads 320x4, 275x8/7

Underhand Low Pulley Row @230x10/8

Hanging leg raise 20/20 (last 2 were bent knee)

My traps are to small for my size so I figured I need to start working them a bit more.

BB Shrug (Focused on full ROM) 230x10, 280x10.

Not sure where the diet was tonight, stayed in tune with the IF thing, just ate bowl of home made Beef and Noodles when I got home and a grapefruit and am not sure what the nutritional facts were although I am quite confident I did not go much over 2700 cals if at all for the day (was at 2054 183 protein not counting the noodles.)

 

[3clipseGT]

Another fail night deadlifting, **** is really starting to piss me off. Anyways:

Day 2, wk 3 (MC 11)
4:45-6:00
Deads 310x5, 350x3, 380 Got it about 4 inches off the ground-dead. Did get a pointer that I am trying to straighten my torso to soon, need to pull further with my hams and glutes. Well ****, guess we go down to a TM of 390 for next cycle and try to work some hex bar deads in to tweak my form

Skipped the 5x10 based on the over training theory.

V bar Pull Down @200 7/6/6

Snatch Grip Deads 320x4, 275x8/7

Underhand Low Pulley Row @230x10/8

Hanging leg raise 20/20 (last 2 were bent knee)

My traps are to small for my size so I figured I need to start working them a bit more.

BB Shrug (Focused on full ROM) 230x10, 280x10.

Not sure where the diet was tonight, stayed in tune with the IF thing, just ate bowl of home made Beef and Noodles when I got home and a grapefruit and am not sure what the nutritional facts were although I am quite confident I did not go much over 2700 cals if at all for the day (was at 2054 183 protein not counting the noodles.)

You win some and you lose some when it comes to major lifts. Just work on the form, tweak it a bit, and kill it next time!

 

[taman6886]

Stat update: Weight 262.4 (up .6 from last check in) waist 41, at navel 42, steady from last time. Odd thing is I have hit the last notch on my heavy belt.

 

[taman6886]

Slept in this morning instead of am cardio so I figured I needed to keep things pretty tight. 1756 cals(70 carb, 175 pro, 84 fats) est deficit of 1600.

 

[Onlychevy6]

Slept in this morning instead of am cardio so I figured I needed to keep things pretty tight. 1756 cals(70 carb, 175 pro, 84 fats) est deficit of 1600.

Man you are killing me. I love using you as inspiration to keep me honest with my self. Keep killin it. By the way slow down so I can catch up LMFAO...

 

[taman6886]

Man you are killing me. I love using you as inspiration to keep me honest with my self. Keep killin it. By the way slow down so I can catch up LMFAO...

That's the point isn't brother, to keep each other motivated?

Broke fast at a bit before 12:30 today, got caught up in something after the weight room and was not able to get my last few scoops of chilled protein in till around 9:45.

Day 3, wk 3 MC 11
5:30-6:25

Bench 215x5, 240x3, 270x1 (am considering dropping back on my training max, not happy with this at all.)

Inc DB Press@85's 8/8/6 (better than last week but I hit this earlier in the session this week)

Flat Bench DB Press @90x5, 80x7

BW Dips 7/7

Close Grip Bench 140x10, 150x10/8

Cross Body DB Ext @30x12/12, 35x8/8

Underhand Wide Bar Cable PD @150x10/7 (then switched to OH Grip and hit it for another 10)

Came home and had to push the lawn tractor out front with a flat back tire, then got that running. Will hit cardio tomorrow before work, squats after.

Dietary for today: 2693cals, (199 carb, 221 protein [plus 18g bcaa], 113 fats) with an estimated burn of just over 4k.

 

[Resolve]

If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.

 

[taman6886]

If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.

Tried to talk my oldest into letting me take his Ford Fusion and pushing it around a parking lot, he respectfully declined

Rolled out early for a bit of fasted cardio, 28 minutes, 186 cals. I am convinced my damn scale is a liar. Wednesday morning it said I was 262.4, consumbed under 1800 cals that day, Thurdsay it read 265.6 at a lower hydration level. No way in hell I ganed over 3 pounds on less than 1800 cals.

 

[Onlychevy6]

If you ever feel in the mood for some crazy cardio, tie a rope to your lawn tractor, put it in neutral and pull/push it around the yard. I used to do this as a kid and didn't have access to a drag sled. You probably gotta taste of what that's like with the bit you pushed it.

Ha ha ha I had to do this a couple weeks ago when I had a flat tire. Had to drag the dang riding lawn mower across my 2 acres to put it up.

 

[Onlychevy6]

Tried to talk my oldest into letting me take his Ford Fusion and pushing it around a parking lot, he respectfully declined

Rolled out early for a bit of fasted cardio, 28 minutes, 186 cals. I am convinced my damn scale is a liar. Wednesday morning it said I was 262.4, consumbed under 1800 cals that day, Thurdsay it read 265.6 at a lower hydration level. No way in hell I ganed over 3 pounds on less than 1800 cals.

Ha ha ha stay off the dang scale. I know for a fact my scale weight has gone up but clothes are looser. So who cares.

Just continue to bust tail. Your doing great.

 

[Resolve]

Ha ha ha stay off the dang scale. I know for a fact my scale weight has gone up but clothes are looser. So who cares.

Just continue to bust tail. Your doing great.

Yup, recomping is never a bad thing.

 

[taman6886]

Ok, afternoon leg session (as an aside, burnt on 5/3/1, gonna take my deload next week then try something different)

3/30/12 Day 4, wk3
5:05-6:15

Smith Machine Squats (below parallel) 275x5, 315x3, 350x3

Free Weight Barebell squat (first 2 sets to low end of decline bench) 185x10, 225x10, 275x5, 315x1 (had no spotter, was just short of parallel), 225x8.

Lying Leg Curl @115 12/10(plus partial), 8 (plus 2 partials)

Leg Press (Tried a new foot position, barely shoulder width, in middle of plate, below 90)
320x15, 410x12, 550x10

DB Stiff Legged Deadlift @90's 10/10

Decline sit upx15

Cable crunch at 200x30.

Dietary for today: Fed from a bit after 12 till a bit after 8. 2467 cals (134 carbs, 243 protein [plus 48g bcaa], 115 fats) with an estimated burn of 4300.

 

[3clipseGT]

Lovin this log bud, great details thats for sure. Also there are so many reasons why you could have put on 3 lbs. I find myself doing the same thing and wondering wtf did i do wrong or this and that. As long as you look good in the mirror try not to stress about it!

 

[taman6886]

Lovin this log bud, great details thats for sure. Also there are so many reasons why you could have put on 3 lbs. I find myself doing the same thing and wondering wtf did i do wrong or this and that. As long as you look good in the mirror try not to stress about it!

I do aim to give my best while logging. Ty

 

[taman6886]

Quiet day, needed to heal up some. Yesterday was all mowing and trimming, about 3.3 hours worth. Today we did 44 minutes on the bike, estimated burn of 520 cals. Gonna keep it tight today.

 

[Resolve]

Quiet days are always a nice break.

 

[taman6886]

1874 cals, 87 carbs, 188 p

 

[taman6886]

1874 cals, 87 carbs, 188 prot., 86 fats. Burn of 3745.

 

[3clipseGT]

1874 cals, 87 carbs, 188 p

Your macros look pretty similar to mine. I enjoy the lower carb days the most.

 

[Resolve]

Your macros look pretty similar to mine. I enjoy the lower carb days the most.

Personally, I like days with a cheat meal best. :naughty:

 

[TurningGreen]

Id love to have you along for the ride brotha...
http://anabolicminds.com/forum/redefine-nutrition/197902-finaflex-550-xd.html

 

[taman6886]

Id love to have you along for the ride brotha...
http://anabolicminds.com/forum/redefine-nutrition/197902-finaflex-550-xd.html

Hellz ya tg, I'll be over!

Fed from 12-8, kept it relatively tight today because I am going into my deload week so do not need as many calls. Shortened my rests from 90 sec to about 30-45 to add a bit of intensity.

Day 1, wk4 (MC11)

Oh BB Press (5's) @80/100/120

5x10@50%=100 (all 50 reps)

Low Pulley upright Row 3x12 @60

Face Down rear delt raise 2x15@15's

Alternating DB front raise 2x10@15's

Seated alternating DB curl 2x10@25's

Concentration Culr 2x10@20

Wd Grip Straight Bar Curl 2x8@40

Upped the intensity on the cardio, higher avg rpm's 35minutes of Random Hills for 267 cals.

Dietary: 2294 cals (191 carbs, 195 protein, [+18g BCAA] 84 fats) estimated burn of 4000.

 

[Resolve]

Nice. Enjoy your deloading week - I always find them so refreshing.

 

[taman6886]

Nice. Enjoy your deloading week - I always find them so refreshing.

Same here!

Day 2, wk4 (Deload) Got in , got it done, got moving tonight. 20-45 secs between sets, we were moving along.
5:05-5:35
Deads -(x5's) 160, 200, 240 (Really focused on dropping my bottom low and not trying to stand erect to early. Looked tight in the mirror, hope I maintain that when we start getting heavy again.)

V Bar Pull Down 3x8@100

Snatch Grip Deads 3x8@140

Uh Low Pulley Row 2x10@120

Leg Raise off of bench 2x20

Again, kept it tight because of the deload, did have to stretch the feed window out a bit (12-9) because of going to visit my mother who just came North from Texas. Anyways: 2102 cals (173 carbs, 234 protein [plus 18g bcaa), 58 fats) with an estimated burn of around 3900.

 

[taman6886]

Kept it pretty tight today, feed from 1:30- a bit after 9. 1831 cals (82 protein, 164 protein [plus 12g bcaa], 95 fats), estimated burn of 3600.

 

[Resolve]

Geez, man, that's hardly any food. How weightloss coming along?

 

[taman6886]

Geez, man, that's hardly any food. How weightloss coming along?

Can't seem to break 261, but yet I beleive I am leaner overall.

 

[TurningGreen]

Can't seem to break 261, but yet I beleive I am leaner overall.

What's your goal for right now bro? I saw on page one mention of 330lbs or so is that where you started and you are currently at 261! That's pretty awesome!! I'm currently trying an increase in my calories using LG 3000 vs 2000 that's is scary to me but it was suggested by well informed people...well see how it goes.

 

[taman6886]

What's your goal for right now bro? I saw on page one mention of 330lbs or so is that where you started and you are currently at 261! That's pretty awesome!! I'm currently trying an increase in my calories using LG 3000 vs 2000 that's is scary to me but it was suggested by well informed people...well see how it goes.

322 in November 2010. Wanna hit 245 and see how that looks.

 

[taman6886]

Day 3, wk 4 (Deload)
5:20-5:55

Bench(5's) 115, 140, 170

Inc DB Press 3x8@45's

Flat DB Press 2x8@45's

Assisted Dip (260-130)2x8

Close Grip Bench 3x10@75

Tate Press 3x10@15's

UH Pull Down 2x10@80

Hit 35 minutes of randomn hills, 254 cals.

Fed from 12:20- a bit after 8.

2402 cals (183 carbs, 205 protein [plus 30g bcaa], 96 fats) with an estimated burn of 3900.

 

[taman6886]

Well all, today is day 30, so tomorrow I will do my final weigh in and pics for the before and after. This morning we rolled out and hit the iron for a fasted session (along with some PWO and BCAA).

4/6/12 Day 4, wk4 (Deload) MC11
11:30-12:05

Back Squat (skipped the Smith Machine, put a milk crate on top of two 45's and tried to hit that, was an inch or two short but still lower than when I started working on depth. 5's 150/185/225

Paramount Squat Press 3x10@230 (Plate weight only, focused on going as deep as I could)

Opposing Set:
Lying Leg Curl 3x12@60
+Leg Extension 3x12 @120

Nautilus Ab Crunch 2x30@100.

DB SLDL 2x10 @45

 

[taman6886]

Dietary for today: Broke fast around 2, shutting it down around 9. 2320 cals (160 carb, 224 protein [plus 36g bcaa], 87 fats) Estimated 1500 deficit.

 

[3clipseGT]

Amazing log bro. I look forward to your thoughts and final pics.

 

[taman6886]

Final stats: weight: 261(down 4), waist:40, navel 41( both down 1.5). The 4 pounds is not that impressive until you consider the girth reduction. 1.5" for most people=10-15+ pounds, so we were certainly burning the love handles. Gonna post pics in a new post because I did this all once this morning and it failed to complete.

 

[taman6886]

I think the love handles definately look smaller:

Before

After (reduced love handles)

Before

Before

 

[TurningGreen]

Very noticeable reduction on the back shots awesome work.

 

[Onlychevy6]

Nice job. I shall be taking some tomorrow.