Smitty's Summer Log

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    Never used them much before. Just for stretching ad mobility work. But now that I'm mostly training at home. I have to find creative ways to train. Bands offer a lot of versatility.

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    Weight steadily decreasing. I'm sure most due to low carb intake.

    Tomorrow is going to be a refeed day.
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    Quote Originally Posted by calebsmitty View Post
    Weight steadily decreasing. I'm sure most due to low carb intake.

    Tomorrow is going to be a refeed day.
    Let's see how u sit the day after the refeed. I think you are going to be quite pleased.
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    I'm sure. I'm thinking 300-400 G is a good starting point. I'm going to try to keep food choices clean.

    In the past on Carb Nite I ate whatever I wanted on my refeed. But I was on a much lower daily Carb intake. On CarbNite I was consuming less than 30 grams per day.
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    I like to plan carb meals like any other. One method Steve used for me was setting a time limit of 2 hours. I was needin some carbs though....
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    Yeah. Carb nite had a four to six hour window. But the daily carbs were so low. Since I have been at roughly 100 grams, I don't want to overdo my refeed.
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    Prowler Sprints

    Finally rescued my prowler from a buddy. His dad was using it to haul bails of hay with his jeep. Only in Texas.

    Made 8 40 yard trips, and two 60 yard sprints

    Good quick work.
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    Deadlift Sunday


    Worked up by 5's to 335. Weight went up fast and explosive. Total of about 9 sets.

    Back off sets. 2x10 @ 275.

    That was it. Planning on hitting the sled later today.

    Decided to save my refeed for today. Was to busy yesterday.
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    Refeed not a success. Fat intake a little to high. Carbs at roughly 200 grams.

    Going to make a change to carb intake. Going to keep carbs at or below 50 grams this week and see how I respond.
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    Was expecting a weight gain after consuming those extra carbs. Went to bed at 220 woke up at 217.
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    Quote Originally Posted by calebsmitty View Post
    Was expecting a weight gain after consuming those extra carbs. Went to bed at 220 woke up at 217.
    I think I mentioned that you would probably be pleased after the refeed
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    Think everything is going fine. I look leaner without losing much size.
    This is last night at the end of Week 2

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    Looks like you are starting to lean out bud. Four more weeks should show a dramatic change.
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    ^^ this
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    I just hope I can get that fat cap over my belly to go away.
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    Quote Originally Posted by calebsmitty View Post
    I just hope I can get that fat cap over my belly to go away.
    Keep that diet tight and it will go bye bye.
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    That is my goal. Seeing how I respond this week. Planning on reducing carbs a little this week. Trying to stay in the 50-75g window.
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    That is my goal. Seeing how I respond this week. Planning on reducing carbs a little this week. Trying to stay in the 50-75g window.
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    When I started to cycle carbs I had a dramatic drop.
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    I'm trying to find my zone. I know from previous experience that >30g is doable but only for short periods and only for periods of time where i'm training 3 days a week.
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    should not be any need for you to ever consider going that low on carbs daily, tbh
    50-75g ehhh still on the low side
    hell if you eat a large grapefruit that's like 40g carbs right there - but, they're good carbs, bodycomp friendly (among other plusses)..you would prolly be just fine and at accelerated fat-loss level at ~100g daily, as long as they were structured appropriately
    if you are rotating carbs and going 150/100/50 then up again, that is suitable and popular as well - but again, that is considered by some to be extreme dieting as well, I just happen to look at it as a lifestyle
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    It's really hard for me, personally, to keep carbs that low. I really feel weak and tired when venturing that low. Even at 100g I get pretty sluggish. Amazing how different metabolisms can be.
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    Quote Originally Posted by iparatroop View Post
    It's really hard for me, personally, to keep carbs that low. I really feel weak and tired when venturing that low. Even at 100g I get pretty sluggish. Amazing how different metabolisms can be.
    You must stay at 50g then.... ZING!
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    Quote Originally Posted by Montego1 View Post

    You must stay at 50g then.... ZING!
    One more reason to hate you.
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    Fiber excluded from daily total.

    I felt pretty good at 100 grams. I was training hard last week and I wouldn't have been able to at a lower level. So far I havn't had a hard training session since Friday. Wife kept me busy all weekend and I'm in the final stretch of Spring Football. My thought was to keep Carbs in that range unless training. If I do have a good hard session today I will up my carbs with PWO carbs. If I don't feel I pushed myself too hard I won't.

    I already know I won't be able to train tomorrow so I will keep carbs down for sure.

    I'm just keeping my option open and seeing how my body responds.
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    Squats


    I've been exhausted all day. Long days during spring ball. But I managed to get a quick 30 minute grinder.

    Superset
    Leg extensions - 15 reps
    Squats - 10 reps, worked up to 225(135,185,225,275, 2 sets at each weight) failed at 275 on second set after 5 reps so stopped there.

    Earlier during Baseball class I worked biceps. Just did as many slow strict sets I could while kids were lifting.
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    I was going 150 100 50 with the carbs but I include my fibrous ones. The next phase to go 75 across the board only fibrous and a grapefruit.
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    I just realized this morning something. I was weighing myself on a spring scale at home and it was showing consistently >220. I weighed myself on a digital scale at school and I was 5-7 lbs. heavier on that scale. So I used a different digital scale and got same result. So instead of losing weight I have actually gained weight or maintained my starting weight even after operating at a significant calorie deficit and carb restriction.

    Moral of the story. The Epibolin and Epi V are keeping me strong and lean while not sacrificing LBW. I feel significantly leaner but apparently I have no lost much weight if any. I going to switch scales at home to better track this.
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    I believe this is what is referred to as a recomp.
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    Yeah. I was afraid I was losing to much to fast. Glad I was wrong. My weight has been steady at 222-225. BF% on Handheld roughly 17%. Most of which is still in my belly.
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    Quote Originally Posted by calebsmitty View Post
    Yeah. I was afraid I was losing to much to fast. Glad I was wrong. My weight has been steady at 222-225. BF% on Handheld roughly 17%. Most of which is still in my belly.
    I don't trust the handheld one bit. I know what you mean about most of your fat being in the belly area. Hardest area to get rid of. Just gotta stick with your dietary ritual and make adjustments if you stall. It'll go away in due time.
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    I only use the handheld to see if BF is decreasing. Not worried about the number as long is it is going down.
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    Quote Originally Posted by calebsmitty View Post
    I only use the handheld to see if BF is decreasing. Not worried about the number as long is it is going down.
    The handheld told me I was 19% when I took the pic in my avi.
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    Ha. Yeah it has a way of kicking you in the balls.
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    I really felt a boost today. I felt much stronger than normal today. I don't normally train with a lot of volume on main lifts but today I was able to work heavy in the 8-10 rep range until m last set.


    Chest and triceps

    Bench worked up to 275. Each set was 8-10 range with good form. 275 I did for 5 reps.

    DB Incline 4x10. Good stretch.
    Flat DB Bench 4x10

    DB Fly 2x10

    Elbows out dips 3x10
    Tucked Elbows 4x10
    Band Tricep push downs 4x10

    Close grip Bench 5x6-8

    Jump rope - a bunch
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    Sounds like everything is starting to get going. Time to see the Freak come out at night!
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    Good timing to. Spring Game is tonight and I'm done for 3 months. Nothing but training and family time.
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    Quote Originally Posted by calebsmitty View Post
    Good timing to. Spring Game is tonight and I'm done for 3 months. Nothing but training and family time.
    Spring break y'all
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    Deadlifting in the morning.


    Woke up to a beautiful Texas summer day. Opened up my garage and lifted some **** off the ground.

    I have started warming up with a snatch grip on DL. It provides a deficit and really makes my lats work. Did 2 sets at 135,185,225 with snatch grip.

    Conventional DL 275x5, 315x5, 365x3, 365x1

    Back down 275x10x2

    RDL 3x10,135,185,185
    Leg curl 3x10

    Now I'm back porching it. Did some yard work. Got the smoker smoking and the pit lit. Today is a good day.

    Hope everyone else is having a great day. We all deserve It.
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    It is officially summer in Texas. It feels like Hell. I tried to workout around 10:00 this morning only managed 10 sets of 8-10 pull-ups with different grips. The heat beat me down and took the heart out of me.

    Planning on pushing the prowler and pulling the sled before dinner. Gotta fight through it.
  

  
 

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