PalmFist takes on PNI Triple Threat...

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    Travel times sucks, I feel you on that. Good workout today too. Those squats really set the tone for the rest of the workout IMO.

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    Quote Originally Posted by Wilpit View Post
    Travel times sucks, I feel you on that. Good workout today too. Those squats really set the tone for the rest of the workout IMO.
    I agree, I like to switch it up from time to time, squats first or last. I was surprised with how well I felt for tonight's lifts. I am running super low cals like I haven't done since being deployed and eating tray rats and MREs. But I actually feel better today than yesterday. Yesterday I was getting light headed between exercises, tonight only once. AND IT WAS LEG DAY. IOVE LEG DAYS!!!
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    Here's dinner. The wife thought it would be cute to put the penguin in there. Not my idear...



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    Do work peeps! I'm out...
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    Looking at your dinner while doing fasted cardio SUCKS.........
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    Quote Originally Posted by Wilpit View Post
    Looking at your dinner while doing fasted cardio SUCKS.........
    Chicken n veggies Asian style. Mmm
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    Good looking macro !

    I think you and only few others in this contest are really doing the logging/updating justice. Nice details. Keep it up man !
    I started a new log at:
    http://anabolicminds.com/forum/supplement-reviews-logs/228939-fumoney-takes-ironmag.html
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    Quote Originally Posted by fumoney View Post
    Good looking macro !

    I think you and only few others in this contest are really doing the logging/updating justice. Nice details. Keep it up man !
    Gracias seņor
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    Thank god for days off. I'm freakin beat up and tired. Midterms, work, you guys, the gym and my wife = 1 tired mother!
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    This>>>



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    how the hell do you send that buy your phone i need to know!
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    hoorah 11bravo infantry from years ago fellow grunt!
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    Quote Originally Posted by chefbo View Post
    how the hell do you send that buy your phone i need to know!
    iPhone bro. Screen shot
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    gotcha.
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    Eats:



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    ~230 cals burned on stair intervals 15 min HIIT
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    Quote Originally Posted by PalmFist View Post
    Eats:

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 286"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 287"/>

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76 288"/>

    ~200 cals burned on stair intervals 15 min HIIT
    You got this macro shyt down !
    I started a new log at:
    http://anabolicminds.com/forum/supplement-reviews-logs/228939-fumoney-takes-ironmag.html
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    Quote Originally Posted by fumoney View Post

    You got this macro shyt down !
    Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!

    Should be adjusted to low carb low fat in a few more days. It usually takes a week or so for my body to accept the fact it's not getting what it used to...
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    Quote Originally Posted by PalmFist View Post

    Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!

    Should be adjusted to low carb low fat in a few more days. It usually takes a week or so for my body to accept the fact it's not getting what it used to...
    Dude, you are not far off from being ripped to shreds. keep it up. You are doing great !
    I started a new log at:
    http://anabolicminds.com/forum/supplement-reviews-logs/228939-fumoney-takes-ironmag.html
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    Quote Originally Posted by PalmFist View Post

    Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!
    I feel ya man.. I've got my carbs below 30g right now and I'm freekin starving.. Only problem I have is keeping my fats low as urs.. But then again I eat a ton of beef n pork
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    Quote Originally Posted by atanocc View Post

    I feel ya man.. I've got my carbs below 30g right now and I'm freekin starving.. Only problem I have is keeping my fats low as urs.. But then again I eat a ton of beef n pork
    That's what impressed me. Keeping both carbs and fats low.
    I started a new log at:
    http://anabolicminds.com/forum/supplement-reviews-logs/228939-fumoney-takes-ironmag.html
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    Quote Originally Posted by fumoney View Post

    That's what impressed me. Keeping both carbs and fats low.
    Just wondering.. Haven't looked into it yet but what's the reason for keeping fat so low ?? Other than having higher cal content
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    Quote Originally Posted by fumoney View Post

    Dude, you are not far off from being ripped to shreds. keep it up. You are doing great !
    Thanks Fu. I'm trying to get lean before my next bulk so staying on top of this diet is a must. I'll probably keep at it for another week after the competition is over just to get as low as I can beforehand. Plus I started the competition on a lean bulk diet and switched to cutting cycle last Sunday so I really should do this for at least 4 weeks. Then I'll slowly taper back up the cal pyramid for a lean and clean bulk over the following 4 months. Hoping to end this cut around 10% or less and 190 lbs. Then finish bulking around 205-210! Dude I'm gonna be stupid big and ripped around August!
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    Quote Originally Posted by atanocc View Post

    Just wondering.. Haven't looked into it yet but what's the reason for keeping fat so low ?? Other than having higher cal content
    This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
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    Quote Originally Posted by PalmFist View Post

    This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
    Agreed. Honestly before the diet I am on now I always dieted like that. It works but I have lost muscle for sure. I usually do it several times a year and for long periods. In done with that though
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    Quote Originally Posted by PalmFist View Post
    This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
    oo wow never heard of it.. but sounds like **** haha.. but yea man.. ive been around that ball park of those cals for these past few days and feels soo different than when i was eating anything and everything.
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    Quote Originally Posted by PalmFist View Post

    Thanks Fu. I'm trying to get lean before my next bulk so staying on top of this diet is a must. I'll probably keep at it for another week after the competition is over just to get as low as I can beforehand. Plus I started the competition on a lean bulk diet and switched to cutting cycle last Sunday so I really should do this for at least 4 weeks. Then I'll slowly taper back up the cal pyramid for a lean and clean bulk over the following 4 months. Hoping to end this cut around 10% or less and 190 lbs. Then finish bulking around 205-210! Dude I'm gonna be stupid big and ripped around August!
    Ur gonna be a beast brother keep it up!
    Quote Originally Posted by Wilpit View Post

    Agreed. Honestly before the diet I am on now I always dieted like that. It works but I have lost muscle for sure. I usually do it several times a year and for long periods. In done with that though
    I did the same thing last year, the diff is palm is doing it for short period of time, do it for too long and you'll fock ur metabolism up.

    Bean's 1st contest prep (Lecheek last 8 weeks)
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    So workout tonight slated for 7:30. Think its chest day. Can't wait. Sticking to my diet but I crashed pretty hard last night. Hoping my body will settle into a groove here soon. Still have two weeks left and want to finish strong. Then back to eating though I may try keto diet during my lean bulk phase. Update later...
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    Quote Originally Posted by PalmFist View Post
    So workout tonight slated for 7:30. Think its chest day. Can't wait. Sticking to my diet but I crashed pretty hard last night. Hoping my body will settle into a groove here soon. Still have two weeks left and want to finish strong. Then back to eating though I may try keto diet during my lean bulk phase. Update later...
    Gonna hit that 400 today big boss man?!
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    Quote Originally Posted by atanocc View Post
    Gonna hit that 400 today big boss man?!
    we'll see bro. I havent looked at the rep ranges for the workout yet. update later
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    The rep range is sucks to go heavy, that 4/0/x is no joke with heavy weight
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    Quote Originally Posted by Wilpit View Post
    The rep range is sucks to go heavy, that 4/0/x is no joke with heavy weight
    Lol I can imagine.. Trying to explode with a max effort weight.... Sheeitt
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    Quote Originally Posted by atanocc View Post

    Lol I can imagine.. Trying to explode with a max effort weight.... Sheeitt
    Lol, yea but it def puts your strength to the test.
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    Quote Originally Posted by Wilpit View Post

    Lol, yea but it def puts your strength to the test.
    Ah very well. No max lifts then...
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    Lol, ill prob wait until after the contest to do Max lifting. See if I gained anything while on the stack
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    Quote Originally Posted by Wilpit View Post
    Lol, ill prob wait until after the contest to do Max lifting. See if I gained anything while on the stack
    I'll probably do the same at this point. More than anything just to see if I e lost anything during the cut. Strength usually stays awhile so hopefully I don't lose any
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    Day 11 CHEST/DELTS/ABZ

    Warmup 5 min tread @3.5
    FLAT BB PRESS 3 X 4-6
    12@135, 8@225, 5@315, 6@275, 6@245
    *INCLINE FLY
    15@35, 12@40, 12@45
    *SS: INCLINE BB PRESS / wide DIPS
    12@135+25bw, 12@135+17bw, 12@135+12bw
    *DB SINGLE ARM SIDE LATERAL
    6@35, 6@45
    *BB JUST OUTSIDE SHOULDER WIDTH GRIP FRONT RAISE
    15@60, 0:20rest, 12@60, 0:20rest, 10@60
    *DS: MACHINE SHOULDER PRESS
    10@25+5@18
    *SS: Plate Loaded Machine CRUNCH / Ab Wheel
    16@40+16 x 2
    -------------------------
    15 min HIIT @ elliptical
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    Today's eats



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    Nice work on the diet and great bench numbers. Those are impressive numbers considering the tempo. Good work
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    Quote Originally Posted by Wilpit View Post
    Nice work on the diet and great bench numbers. Those are impressive numbers considering the tempo. Good work
    Thanks bro. No more of that though, my right shoulder is killing me now. Soft tissue damage... The AB wheel fuks my shoulder up as well so I may have to drop it. Need to get some joint support... Time under tension for bench is a biatch!
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