Progression and persistence

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    Progression and persistence




    I have recently cut from 210 to about 190. I have lost little to no strength on my major lifts and am in way better shape as far as aerobic exercise goes. My diet for the most part consists of super foods for every meal with a post work out shake with a meal. An a casein shake 2+ hours or so pre bed. I lean bulk on wo days and mild cut on off days. I started this cut slowly In Jan. Nice and slow fat loss to maintain strength. I also follow an IF training/ diet protocol that works very well for me.

    My lifts as of this week...
    Bench. 335x3 and 350x1 ( PR is 365)

    Squat. 500 I've been hitting 500 consistently for about a month now. Actually stronger now than before on squats. Also 405 x 10 and 455 x 4. I love squats. All I can say

    I only RLDL and never go more than 315 x 8 and this is more for hamstring development. I don't like heavy dead lifts. Feel free to flame me.

    Hanging snatches 185x2 I was very happy because I was carb depleted by my Olympic day and weighed 180. After carbing up I sit back closer to 190.

    Clean and press 255 ******* ( I have been focusing on explosive exercises lately)

    5k run in under 25 mins.
    And a military press of 275x 2 ( elbows to parallel not bar to chest)

    I can weigh anywhere from 180 - 190 depending on carbs and water ect. It's been about 7 years of progress and still have far to go. My goal is always strong and lean.

    Comments? Criticize? And please post your results if your proud!

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    I'm going to bump this. I can't be the only one proud of what I've accomplished.
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    Any one
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    I'm impressed...
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    Man your abs are insane. Sorry if this is a dumb question but I'm new on the forum, what do you mean bump it?
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    Bump is basically posting in a thread to move it to the top of unread threads.
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    Quote Originally Posted by MM11 View Post
    Bump is basically posting in a thread to move it to the top of unread threads.
    O ok. Thanks
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    I will say for your size and weight those are impressive lifts!! You seem like you are at a good place strength and fit wise. What type of exercises are you doing for abs? They look amazing. Do you attribute a lot of it to a certain diet?
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    Very impressive/inspirational for us fellow naturals!
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    My abs are 100% result diet and training. I do almost no ab work outs. People hate me for it. Truth is squats work your core and I squat a lot. Also most standing exercises as well. I will flex for a min when walking then unflex. Then repeat. Abs are a stabilizer muscle and I dont see a point doing things to contract them like sit ups.

    I am sorry with the new lay out I have not been able to rep you I can not figure out how.

    Strong and lean is always my goal. My diet is very much a clean bulk style. Always well balanced maybe low carb a day or two on off days when fat loss is a concern.

    Also my lower abs as you can see is my genetic problem spot. I will start to cut this week. It's always the last fat to go and the hardest to get rid of. I am actually embarrassed of my lower abs and am not quite comfortable with them. High rep Olympic lifting is my favorite cardio/ fatloss method.
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    The lower abs always seem like the trouble spot or last to go for people. That is absolutely true for me as well. Genetically speaking, some people have a 4 pack, some a 6 pack (which you have quite nicely) and others have an 8 pack. From where I'm sitting, the abs are looking great. I do hear you on the lowers though!!
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    Good job man. To bad u dont like deads
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    I like to straight leg dead lift. I've done 405 x 1 buy 99% of the time I do medium rep ranges and really like good mornings.

    I also never do shruggs I'm odd and my traps grow when thinking about shrugs. I want to stay in proportion and literally the only trap exercise I do is cleans.
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    One month update...Name:  IMG_0845.JPG
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    same day as above...Name:  IMG_0839.JPG
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    Quote Originally Posted by MM11 View Post
    I'm going to bump this. I can't be the only one proud of what I've accomplished.
    You've every right to be proud of yourself, you look great
    smallfry@athleticxtreme.com
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    Quote Originally Posted by MM11 View Post
    same day as above...Name:  IMG_0839.JPG
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    Good progress, Persistance is the key. Believe in yourself, When I did my first show at 21 naturally I was 170 lbs at 6 foot (3.5% bf) I got 2nd :/. One year later at my next competition at 22 I was 184 at (3.6 %) i won . Next show 195 .They say you can only gain a pound maximum naturally a month, well i put that myth to rest. I am just providing an example that with the right mind set you can achieve, good work bro and keep on keeping on!
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    It is hopefully obvious I am trying to cut. Cutting has always been my weak area. Boy can I bulk but I'm sticking to it this time around. I don't know body fat but I would guess the pics from yesterday I am around 10-12? My goal is to be single digit body fat. I have never been in the single digits. Before my last carb up I was 179! I carbed up 4 days ( call it a cheat weekend) back to 195! I looked awesome and pumped at 195. The picture yesterday is around 177-178 but I have another cparbup planned and I want to get back to 190. I know the weight swings seem crazy but it's working pretty well for me. The carb ups are every 3-4 weeks and 3-4 days long. I love hitting the gym after because the pumps are insane and my strength sky rockets up. SuppsLCLT 1g pre, 1g intra, 1g spread through the rest of the dayPLCAR 1g pre, .5g before work, .5g through out the dayDiCreatine Malate 3G pre, 3G spread through the rest of the dayCritulline malate 3g preBeta Alanine 4.2g pre, 5g spread through out the rest of the dayCordygen Vo2 and rpm 1 hr pre work out. ( well stocked up on both these)I make a concoction pre work out, an intrawork out drink with recover pro. Concoction with recover pro I sip on through the rest of the day. All of the above are pretty much staples and I am well stocked up on them. Also using EC and had alpha burn because I just had some lying around but its almost gone. I'm not sure I'll get more. I'm trying to not spend so much on supps. I also had bulk tta for a while I used at night but that's gone and I am again trying to spend less... I would love to add something else in to help with keeping strength or accelerated fat loss but I'm determined to reach my goal no matter what. And my stack ( staples ) really kinda is bad ass. The only thing I actually had to buy was EC the rest I had.
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    LMAO yes man it's apparent your trying to lean out. Looks like your doing well, save your money on supplements. Use the staples, The first time I contest dieted my nutritionist had me on everything for my natural show (glutamine, creatine, multi's, BCAA's, pre-workout, zinc tabs) and i spent so much money. Last show i did i rolled with a multi and a pre-workout because it's hard getting that low bf and still having intensity to keep your gains. RESULTS? Yea my second show i was bigger, fuller, and did not lose as much LBM, there is a lot of other facotrs in here I know. WIth that said, I am not a believer in supplements, they supplement food. Stick with a good multi and pre-workout IMO and your golden son! Don't buy into those natural fat loss pills either lol, just because something speeds up your HR doesn't mean it's burning fat. I despise the supplement industry with all it's falsifications and misguided hopes. If all is working well for you thus far then keep doing what your doing. DOn't change until you feel your progress has stagnated. GOOD LUCK MAN!
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    I appreciate all of your encouragement and advise. Marketing tatics are very strong in the supp industry. My diet has been doing well. For any real progress diet is real key. I wish I had my bf measured. I am not in prep for a contest but acting like I am. Recently single (5 year relationship ) and I want to achieve a competition body as a personal goal.Yesterday my lift highlights325x2 flat bench315x 3 flat bench for 2 setsBW+90lbs x 5 pull ups BW x 115 x2 pull ups (pr)1set of 5 muscle ups (pr) this is a pull up into dip. It's and explosive movement and I like to super set it with snatches because they are almost opposites but both explosive. 185x5 upright rows. That wasn't my whole work out just the best sets but I am keeping some strength still which means I am not doing everything wrong. Yes I max out on pull ups. Leaner, faster, stronger is my goal.
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    I understand what your saying. That is a good goal so in other words you could just combine all of those into one by saying you want to become more "fit overall." Keep the intensity high and just watch your physique not so much with the scale, the mirror is a better friend! Look for more veins or seperation in areas you didn't have them before and then weigh yourself and see how much you have lost each week. The consistancy with the diet has to be spot on so that your not holding more or less water or storing more or less glycogen from one day to the next (this can be hard to get a "true weight). My buddy is show dieting right now for one September 15 and his strength is actually going up! You know this is due to more neural adaptations because of a different training regimen. Man if i could give you one word of advice it is to "believe in yourself," do it how yoiu think is right and if its not then go from there and re-evaluate for next time. Nobody knows you better then yourself! And who has the right to say what your doing is definitely wrong? Not me, not the other guy, not anybody!
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    Thank you for the encouragement my friend. I'd give more reps but I must spread the love. Your advise is very good and I will continue to follow what works for me. I appreciate your contribution. You mentioned your competitions. Care to elaberate more on the preparation? I'm not overly concerned with cutting water as I doNot have a date to compete. I wish to achieve a 6-8% body fat as a personal test of perseverance. To accomplish something way beyond normal
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    Quote Originally Posted by MM11 View Post
    Thank you for the encouragement my friend. I'd give more reps but I must spread the love. Your advise is very good and I will continue to follow what works for me. I appreciate your contribution. You mentioned your competitions. Care to elaberate more on the preparation? I'm not overly concerned with cutting water as I doNot have a date to compete. I wish to achieve a 6-8% body fat as a personal test of perseverance. To accomplish something way beyond normal
    Pretty much what I do is I follow a strict diet through out the year, that way when it comes to "lean out" for a competition, I know exactly where to go from there. I am currently around 400 grams of carbs right now and 300 grams of protein with about 60 grams of fat (bulking, all clean sources). Now if I was to go into my prep, I simply would cut the carbs down to 250 g and leaving everything else the same. Example: 400-250= 150x4 (4 calories in 1 carb) = 600 cals. Then I would continue my diet the same for about 2 weeks (Assuming it was working and stagnating) and I would drop another say 75 carbs. Last time I didn't need to go below 150 g of carbs a day with those macros i listed above. However, my first show I had a lot less LBM and I had to drop to only a 1/2 cup of oats a day for 2 weeks! That was hell and I am glad I got rid of that guy that helped me. You see I figured out how to do things myself and not relying on "Quacks" and my outcomes have been ideal. So just keep cutting food slowly and wait and see. Also on my high intensity big muscle group days (back, legs), I increased my carbs 10% to give me a little more "fuel" for the workout. So when I take my carbs out of my meals, I replace them with spinach/broccoli,asparagus or some other green. If you are having lower carbs already then make sure the only two times of the day you are getting your carbohydrates are for breakfast, and post workout meal, that's it. Try it, see how it works! Oh ya and also people might bash me, but doing cardio to accelerate fat loss is not necessary if your diet is right on "point." My buddy who i explained before who is dieting for his show I thnk he's like (9 weeks out ish) hasn't stepped on a treadmill. I told him not too and we went over his diet and he got hydrostatic weighed yesterday for his bf and 7.5% at 9 weeks out . He's way ahead of the game! Lift hard and eat "smart" and smack those cravings in the face. I usually drink a lot of water and chew a lot of sugar free gum when I am dieting for a show. It fills me up and gives me flavor. Oh ya and also try the flavored waters with aspertame, or a diet coke zero here and there to keep you sane. Much more MM11 if you want I enjoy helping others (that want to help themselves) and I can learn from you also!
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    Quote Originally Posted by JajaNe20 View Post
    Pretty much what I do is I follow a strict diet through out the year, that way when it comes to "lean out" for a competition, I know exactly where to go from there. I am currently around 400 grams of carbs right now and 300 grams of protein with about 60 grams of fat (bulking, all clean sources). Now if I was to go into my prep, I simply would cut the carbs down to 250 g and leaving everything else the same. Example: 400-250= 150x4 (4 calories in 1 carb) = 600 cals. Then I would continue my diet the same for about 2 weeks (Assuming it was working and stagnating) and I would drop another say 75 carbs. Last time I didn't need to go below 150 g of carbs a day with those macros i listed above. However, my first show I had a lot less LBM and I had to drop to only a 1/2 cup of oats a day for 2 weeks! That was hell and I am glad I got rid of that guy that helped me. You see I figured out how to do things myself and not relying on "Quacks" and my outcomes have been ideal. So just keep cutting food slowly and wait and see. Also on my high intensity big muscle group days (back, legs), I increased my carbs 10% to give me a little more "fuel" for the workout. So when I take my carbs out of my meals, I replace them with spinach/broccoli,asparagus or some other green. If you are having lower carbs already then make sure the only two times of the day you are getting your carbohydrates are for breakfast, and post workout meal, that's it. Try it, see how it works! Oh ya and also people might bash me, but doing cardio to accelerate fat loss is not necessary if your diet is right on "point." My buddy who i explained before who is dieting for his show I thnk he's like (9 weeks out ish) hasn't stepped on a treadmill. I told him not too and we went over his diet and he got hydrostatic weighed yesterday for his bf and 7.5% at 9 weeks out . He's way ahead of the game! Lift hard and eat "smart" and smack those cravings in the face. I usually drink a lot of water and chew a lot of sugar free gum when I am dieting for a show. It fills me up and gives me flavor. Oh ya and also try the flavored waters with aspertame, or a diet coke zero here and there to keep you sane. Much more MM11 if you want I enjoy helping others (that want to help themselves) and I can learn from you also!
    This is using a "traditional" 12 week diet approach, but with that said who are we kidding? If your serious about this stuff then your always dieting . I really do not have a mathematical formula after I start my leaning out approach. There is not right or wrong per say (unless you go to extremes) just take food out and look in the mirror. Keep your protein the same as you do when you bulk and start slicin' the carbs and see how you end up!
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    Great post! I cannot do no carb diets. They don't work. I always lean-ish bulk because I found for me you end up loosing the extra good weight you get dirty bulking when it
    Comes time to cut. Also I'm getting better at dieting for me and can bulk well off a clean diet and stay pretty lean.

    My first post pics I thought I looked great and was so lean. My new pictures show me that I've really made good progress. The further I get the more areas I see need work. I will keep updating every 2-4 weeks to help myself track my progress.
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    Quote Originally Posted by MM11 View Post
    Great post! I cannot do no carb diets. They don't work. I always lean-ish bulk because I found for me you end up loosing the extra good weight you get dirty bulking when it
    Comes time to cut. Also I'm getting better at dieting for me and can bulk well off a clean diet and stay pretty lean.

    My first post pics I thought I looked great and was so lean. My new pictures show me that I've really made good progress. The further I get the more areas I see need work. I will keep updating every 2-4 weeks to help myself track my progress.
    Hmm I don't think dirty bulking is better than clean bulking IMO Iv'e done both. The misconception here my friend, is that many people think they are bigger than they actually are. They think they have more muscle than they do either because of the scale or how they look with water and fat on them. This all comes with experience and knowledge. Sorry I couldn't help, I've helped many of others but you must be a special case! Good luck with it.
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    P.S. I never said "No carb" diets. lol i said a guy had me do very low carb my 1st show, then i dropped him and then i gave you my advice. Have fun with it man and hopefully you can achieve your goals.
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    You have been a huge help. I actually saw a nutritionalist who specialized in contest prep. He had a very old school way of thinking and had me go lower and lower on carbs. To low. I know my body and I had to readjust what I was Doing. Now I am going to just find out for myself what works best for me. You have been a great help. Also I didn't mean to sound like you implied no carbs I was making a general statement just I need carbs to fuel my body. Cutting fat and eating more balances meals works better for me.
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    Yes I know what your saying, but in general you should be cutting carbs "lower." You wouldn't cut your protein because it's essential to keep repair, and if you up your fats too much thats a no no. Remember the body tends to store dietary fat as fat more so than carbs or protein. "Nutritional specialist" thats what the quack said that I paid $1000 dollars and everyone praised him. Let me tell you, be careful who you trust buddy. Since i won junior nationals (natural) I think i know what I am doing . I am glad i could provide some assistance, make sure to upload some pics of your progress man!!!!!
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    Nice...


    Nice thread.. very impressive..
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    I wanted to update. It's been a while. I gave up trying to cut as always.. I lost to much strength. I am now trying to recomp. Really really lean bulk style IF/LG diet ( as always) higher in good carbs and lower fat intake. My strength is really taking off and I am putting some good weight on. I suspect most of my weight is glycogen recovery but I'm getting awesome pumps and crazy work outs. I got all the way down to 176ish. These pics I weighted 187.

    Recent lifts
    Bench 335x3
    Squat(recovering knee injury so held back ) 455x3
    Leg press 1210x 2 ( did leg press in place of squats for a while and maxed out to amuse myself. Stupid with a hurt knee I know)

    I feel my composition is still making progress. And my diet has been clean just carb heavy. I also feel soo much better right now having excess carbs and calories.
    Attached Images Attached Images   
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    nice good job, 187 in those pics huh... Nevertheless keep on truckin!
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    Quote Originally Posted by JajaNe20 View Post
    nice good job, 187 in those pics huh... Nevertheless keep on truckin!
    I basically spent the first 5 years or so I lifted bulking. Up to around 210. Took a few cuts, recomps, lean bulks to maintain strength and get lean though
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    Oh ya I had to re-read your posts your main goal is strength but looking decent at the sametime. For some reason I never truly trained for strength and my lifts say otherwise. I don't understand either, I am like an ecto-meso and I never was a large kid growing up. I'll take it though!
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    Quote Originally Posted by JajaNe20 View Post
    Oh ya I had to re-read your posts your main goal is strength but looking decent at the sametime. For some reason I never truly trained for strength and my lifts say otherwise. I don't understand either, I am like an ecto-meso and I never was a large kid growing up. I'll take it though!
    Yes my goal is strong and lean. Fit as well. There is nothing like being half the size of some guys at the guy and be like hey can "I work in? Oh no need to drop the weight this is good"

    My goals short term is to get back to were I was. Bench 315 x 5 squat 500 with out knee problems. And snatch my body weight ( for a few reps Ideally). I love weighted pull ups and got a pullup with bw+135lbs. I also do "muscle ups" which is the pull up into a dip. It's like an explosive pull up
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    Pretty solid numbers, I forgot you don't deadlift either. Fit is always a must, I don't see the use in being big, bloated and fat. Although a few decent young natty compeitiors get fat >17% bodyfat and strong as HeII in the offseason and look good on stage
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    Quote Originally Posted by JajaNe20 View Post
    Pretty solid numbers, I forgot you don't deadlift either. Fit is always a must, I don't see the use in being big, bloated and fat. Although a few decent young natty compeitiors get fat >17% bodyfat and strong as HeII in the offseason and look good on stage
    Straight leg dl. For ham string focus. I like not having the bulky core. Which ill get flamed for saying. I just don't have anything to brag about with SLDL. Usually 10-12 reps with working up to 315-365 depending on how much energy I have left after squats.
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    I haven't got a bulky core from deadlifts, sounds like an excuse my man! Lol i guess it has to do with genetics wise and pelvic width and so on yada yada yada. Deadlifts rock and will increase other lifts like mad. I never to straight legs, waist of time in my opinion. To each their own i guess. So is your thread concluded? What's the next plans mang what bodyweight do you want to achieve, or whats the goals number wise for the lifts!?
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    That whole bulky core thing is silly...you know what else will get bulky? Your hams, glutes, back, traps etc etc. I don't know any bodybuilders who do deads that look like they have a fat waist n core lol and they all have a badass thickness from pulling heavy!
    My goal as a natural bodybuilder is to improve constantly, and win my pro card, while making an increasing amount of people doubt that I'm natural ;)
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    I slipped a disk when I was 18 doing martials and caused me to have a pinched nerve. Not related but I think regular dead lifts kinda make me nervous. I like the straight legged ones and good mornings. It's you can get carried away with weight on dead lifts. I also can't run for shut after deads.

    This log is more for me to track progress over time. I will continue to make updates. I am in a lean bulk phase/ recomp now. Just started some ArA (xfa) to help out. The extra carbs in my diet are really helping my strength. As alway my over all goals are...

    Strong and lean!

    Thank you for all for visiting. And calling me out for not doing deads. By now I feel like I am being lazy...
  

  
 

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