Calebsmittys 1-Andro Run
- 01-22-2013, 08:56 AM
- 01-22-2013, 10:21 AM
- 01-22-2013, 12:35 PM
01-22-2013, 10:37 PM
Shoulders and bis
Standing press worked up to 185x5 today. 1 rep PR
Standing over/under press with 95 lbs. these set my shoulders on fire
Defranco shoulder saver routine 3 sets
Rear laterals 3x10-12
Hammer pinwheel curl 3x8(60s), 1x6(65)
Standing alternating DB curl w/40s lost track how many sets
Just started dropping weight and tryin to pump up the bicep the rest I the time
I hate training biceps. Such a weak muscle.
01-23-2013, 05:49 AM
01-24-2013, 12:11 PM
01-24-2013, 03:39 PM
185x5..movin on up the ladder..yeahh buddy
~2300cals on off day eh - you going for some fat-loss now?
trying to get a feel for your goals..
01-24-2013, 03:52 PM
Well I wanted to eat more. Had a late meeting with umpires. Went to a restaurant and power went out right before I was going to order.
I am attempting to lean out slowly. I'm already bulked up. Trying to keep calories just south of 3000 and Carbs below 300. I figured on my off day I would keep carbs down to ~100g. On Saturday I might do a good refeed. My strength has improved since tracking my macros and getting more carbs in.
01-24-2013, 04:12 PM
okay gotchya, as i was thinking
3k might be a tad low, you're a big guy..
for comparison, i have moved my minimum cal threshhold to 3k (and may yet have to go to 3250), as i have noticed recently too drastic comp/weight reaction to my 2850 days
for comparison, my high/active days are sitting at 4250 (and i may yet bump those up!)..
and - i am sitting @202lbs upon rising, pretty lean
2300cals tho, mmm dunno man, seems way to low for you, imo
no problem with the 100g carb low-activity day, just bump protein and (maybe) fats, more cals overall..
01-24-2013, 04:20 PM
Thanks...i have been trying. I've been so used to the way I eat. And probably not getting enough cals has been a common theme. That is why I am tracking them. Have gotten better at getting extra cals during the day that I wasn't getting before. I keep forgetting to take my coconut oil to work to drink with my coffee. It is a huge help. Also like to spike my protein with coffee and olive oil. Again....thanks for the critique. It really helps. I have taken your previous advice as well. I appreciate the help.
01-24-2013, 04:22 PM
My basic level would be around 2300 then I add in my activity on top of that which has me at around an average of 3200 depending on how much activity I add. This is about maintenance for me. When I want to lose some I just adjust my basic numbers slightly. My spreadsheet automatically adjusts al the numbers.
01-24-2013, 04:30 PM
right DW - 2300 w/o activity for you (slower metabolism than i), and you at <200lbs..we are on the same page here..
caleb @235, and tho younger than me i will still prolly surmise slower metabolsim than me
my metabolism is just outrageous, ever since i began manipulating hormones on fairly low level, my set-point has increased in a hyooge way..
is really quite amazing (had me worried for awhile in fact LOL)
even in pct, i remain on fire -- and maintenance needs to continually be adjusted for me
these spreadsheets seem to be helpful tool for you guys, tho i have never used one myself..simply self-monitoring and paying very close attention to the changes in my body
01-24-2013, 04:45 PM
The spreadsheet is mickey mouse, some day I will develop a database of analytical properties that will be simple for anyone to use and tell them exactly what they need to do to get to their goals. You will be able to track macros based on results, you will have optimum levels and that becomes your plan but you will be able to tweak it on a daily basis so even you will be able to benefit. Analytics are all about agility and flexibility that's why the more variables the greater chances of accuracy. I love this stuff, it doesn't matter if you are right about your assuptions but it will eventually give you the correct assumptions. This is the wave of modern thinking that will take us into the future.
01-24-2013, 04:51 PM
wow..another thread today in which i state - i feel so old-fashioned
ahh, bottom line is whatever works for you eh?
truly does sound crazy how you describe it, but i cannot fathom working my own variables/shuffling into any preset algorithmic equations
just mind-boggling, to imagine
01-24-2013, 04:58 PM
This might be a bit confusing so I will use a very simple scenario that I am using right now. 1 have a calories allowed on workout days and cals allowed on burn days. I have one factor a valid activity factor and that factor is the percentage of my activity that actually is added to my diet based on the calories I have burned. Right now the factor is .8 or 80%. Now I have been able to matain my weight exactly almost using these 3 criteria.
Whose to say though that the factor is right or the percieved calories are. I could certainly come up with the same answer by increasing the factor and decreasing my base amonts right. Which is right ? Let me tell you the answer ...
It doesn't fuggin Matter!! I have a spreadsheet that tells me exactly what the fug to do to maintain my fuggin weight. Now think if I started taking body comp measurement and monitoring my macros and added more factors. I could do the same for precise body compositon criteria I could add factors for what I am cycling what supps I was fuggin using. This if fuggin money baby!!!!
01-24-2013, 05:03 PM
01-24-2013, 05:15 PM
ahaaa, okay..diffrent strokes/diffrent folks, and certainly makes it sound easy my friend
me - i don't want a computer to tell me what i need to do. that way, would just seem to take the fun out of it, and (to me) seems like you would lose the intuitive factor of knowing & understanding your body..(of course, the flip side is that, if you don't already know your body, what you describe perhaps would be useful tool in figuring out your BMR and things of that nature, and adjustments from there)
we just come at it from diffrent angles and schools of thought, is all
i started way back in the day, taking basic X amount of cals/lb of bw, and monitored bw..
then, i distinguised from just X amount of cals, to those same # of cals - but different macro constructions..
lastly of course (i'm making this very generic indeed and only discussing BMR arena right now, not considering factors such as varying activity etc..whole lot to this actually) - i distinguished the difference with same #s in previous parameters -- only i monitored micronutrient construction of those macros, and of course that left me with a whole new understanding from what i had learned previously..
and all that was just to figure out bmr! then i next had to figure how account for activity..
i dunno man, it was very long process (in fact i still learn), but half of the enjoyment of figuring out how to model my composition & growth, was the journey itself, learning and self-discovery. the human component, if you will
i can honestly say, had i not learned very basic stuff about myself first, i would not have the understanding i feel i have today of nutrutional factors in general
i can certainly see application for what you describe..just hard to teach an old dog new tricks sometimes
01-24-2013, 05:32 PM
oh doug (sry caleb blowing up your thread, wait til you get back and see this huh? lol) - the other thing is, i don't really have too much variation in my diet, on a general scale. i mean for the most part, i eat from a certain set of choices within food groups and don't stray too often
so, i been doing this long enuff that i can look at a plate of my foods and, knowing portions i've used, i already know how many cals (and breakdown of those cals) i am ingesting. if i'm keeping track (like i am currently) i simply write the # on a dry erase board i have on my fridge, and boom there's my total for the day
so again, context is everything here - i'm not the average guy when it comes to eating, pretty simple
it's funny tho - on rare occasions when i am eating out, in my head (it's subconscious!) i am tabulating and guesstimating the cals i am eating, and just roughly pegging what i think macros are (of course this is very hard to do - esp with fats at some places)..i am always thinking about the number of calories i am consuming, even on cheat meals/days..it's just how my mind works!
what i will say about these "menu calorie charts" at some of these fast-food places tho..WOW
if you are relying on those things to be accurate -- especially in the macro breakdown department -- you have already lost the battle.
those things are FAR from accurate
01-24-2013, 06:21 PM
Blowing up my thread man. It's ok I thought you guys froze your balls off the last two days. Was pretty quiet in here.
01-24-2013, 06:25 PM
01-24-2013, 08:21 PM
Fast and furious today
Today is usually my deadlift day. I've decided to cycle deadlift to every other week. This week I did good morning in their place.
Worked up to 255x5. Form started to breakdown so I dropped down to 185x8 then again 135x10. Got a good back and hip pump and hams feeling a good stretch.
Leg curls 66x20,88x15,100x10,120x5. Then dropped down doing partials. 40 total partial reps. Hams were burning
DB stiff DL 60x10x3, strict form no knee bend, great stretch
25 min HIIT on treadmill
01-24-2013, 08:52 PM
01-24-2013, 08:58 PM
01-24-2013, 09:46 PM
01-25-2013, 12:30 AM
01-25-2013, 09:11 AM
01-25-2013, 12:05 PM
I look much younger today with a trimmed beard. Every time I shave and let it grow back the grey creeps in heavier. I found a few grey chest hairs to. Good thing I keep it trimmed.
01-25-2013, 12:28 PM
i popped my first gray when i was a friggin teenager
was just a stress gray, but man they came on strong in my 30s..beard is all flecked with gray if i let grow, chin almost solid now
but i think i'll be one of those guys that gets the perfect amount of gray/dark mix on my head and then it'll stop, and looks wise and sexy
01-25-2013, 01:41 PM
01-25-2013, 02:35 PM
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