PalmFist takes on PNI Triple Threat...

[Wilpit]

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.

[PalmFist]

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!!!

[PalmFist]

Here's dinner. The wife thought it would be cute to put the penguin in there. Not my idear...

[PalmFist]

[PalmFist]

Do work peeps! I'm out...

[Wilpit]

Looking at your dinner while doing fasted cardio SUCKS.........

[PalmFist]

Looking at your dinner while doing fasted cardio SUCKS.........

Chicken n veggies Asian style. Mmm

[fumoney]

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 !

[PalmFist]

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 señor

[PalmFist]

Thank god for days off. I'm freakin beat up and tired. Midterms, work, you guys, the gym and my wife = 1 tired mother!

[PalmFist]

This>>>

[chefbo]

how the hell do you send that buy your phone i need to know!

[chefbo]

hoorah 11bravo infantry from years ago fellow grunt!

[PalmFist]

how the hell do you send that buy your phone i need to know!

iPhone bro. Screen shot

[chefbo]

gotcha.

[PalmFist]

Eats:













~230 cals burned on stair intervals 15 min HIIT

[fumoney]

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 !

[PalmFist]

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...

[fumoney]

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 !

[atanocc]

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

[fumoney]

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.

[atanocc]

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

[PalmFist]

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!

[PalmFist]

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

[Wilpit]

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

[atanocc]

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.

[bean5er]

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!

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)

[PalmFist]

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...

[atanocc]

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?!

[PalmFist]

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

[Wilpit]

The rep range is sucks to go heavy, that 4/0/x is no joke with heavy weight

[atanocc]

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

[Wilpit]

Lol I can imagine.. Trying to explode with a max effort weight.... Sheeitt

Lol, yea but it def puts your strength to the test.

[PalmFist]

Lol, yea but it def puts your strength to the test.

Ah very well. No max lifts then...

[Wilpit]

Lol, ill prob wait until after the contest to do Max lifting. See if I gained anything while on the stack

[PalmFist]

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

[PalmFist]

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

[PalmFist]

Today's eats

[Wilpit]

Nice work on the diet and great bench numbers. Those are impressive numbers considering the tempo. Good work

[PalmFist]

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!