Big boy needs to strip out, here's the plan, plz review and critique.

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    Quote Originally Posted by AntonG42O View Post
    preach big fella preach!

    LOL, thanks Anton

    Did not have time for cardio today. Got caught up in a Crisis Intervention at work and wanted to get home to see my Mom who is back from Texas for the summer. Anyways, today's numbers are as follows: 2603 cals (81 carbs, 236 protein, 156 fats) with an estimated output of 3630 for a deficit of 1027.

    Tomorrow: Tale of the tape in the AM and then back to the iron after work. Deadlifts INCOMING!

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    Quote Originally Posted by taman6886 View Post
    Deadlifts INCOMING!
    Love those words.
    Just inject.
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    Quote Originally Posted by taman6886 View Post
    Not sure why, just kind of felt like making this a statement type of day. So in that spirit, I drafted this short piece I call " A linemans' declaration." Not sure why, but feel like I want to post it here. So here goes nothing:

    A lineman's declaration:

    Don't like my butt? I don't care. It was not developed for your aesthetic pleasure. It was developed, worked for and earned in the squat racks and weight rooms and iron dungeons of Northwest Ohio.

    It was designed to persuade other large men that this three yards of earth that we lovingly refer to as "the trenches" are MINE and you have no business being here, let alone trying to touch my running back. It was developed to hip toss a 275 pound man onto his back with a thunderous boom that silences a gym! It can pile 4 plus 45 pound plates onto each side of a bar and squat it down to parallel and push it back up again or pull just as much off of the floor to a lock out. If you want to see something pretty, go find yourself a picture of Brad Pitt's dariere, if you need a job done, call me.
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    Today's tale of the tape is a bit weird. Weighed in at 280.4 which is up 1 pound from last week but waist measured 45.5, down 3/4 an inch. Guess I gained some lean mass this week.
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    Apr 5, 2011
    Name: Day 2, wk 3
    Start Time: 04:30 PM
    End Time: 05:55 PM
    Duration: 01:25
    Mood: Energized and Ready!
    Notes: Actually felt a bit anxious before work out today, not sure why, hands were actually shaking. Glad I had somewhere to dump that .

    Lifting preceeded by 4 minute warm up. With the way things went last week, I started out with deadlifts.

    # Exercise Name Set Lbs. Reps
    1 Barbell Deadlift
    #1 275 8
    #2 325 5
    #3 345 2
    #4 365 1
    #5 225 10
    Warm up sets at 135, 185, 225. Belt only on set 3 and 4.

    2 Hack Squat
    #1 230 8
    #2 230 8
    #3 250 8
    #4 250 8
    Had caught my self cheating too much pushing off with my hands on my knees at the bottom, focused on depth and not doing this except the last 2 reps of last set.

    3 Calf Press On The Leg Press Machine
    #1 500 20
    #2 500 20
    #3 500 15

    4 Leg Press
    #1 550 10
    #2 550 10
    #3 550 8

    Total volume exceeded 57K

    Bumped the carb intake today in preparation for deadlifts. Today's totals: 2951 cals (151 carbs, 262 protein, 139 fat) with an estimated output of 4567 for a deficit of 1616.
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    Just my regular work today, so I kept it pretty tight. 2285 cals in (88 carb, 184 protein, 138 fats) with an estimated output of 3626 for a deficit of 1341.
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    Apr 7, 2011
    Name: Day 3, wk 3
    Start Time: 05:25 PM
    End Time: 06:30 PM
    Duration: 01:05

    Notes: Found out that one of the bars is a 50# , may help explain my crappy bench work the last few weeks. Did some extra burn out bench press sets, so by the time I hit the triceps, they were fried.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 235 8
    #2 245 4
    #3 275 2
    #4 185 10
    #5 185 8
    #6 135 12
    1 Forced rep on 275 set. Unracked 315 to get a feel for it, but my spotter was not confident, so I skipped hitting a slow neg like I wanted to do.

    2 Assisted Pull Up
    #1 238 8
    #2 243 4
    #3 243 4
    #4 248 4
    Noted weight is body weight +shoes and clothes minues assist weight.

    3 Barbell Incline Bench Press - Medium Grip
    #1 190 6
    #2 190 6
    Took bar all the way down to collar bone.

    4 Close-Grip Bench Press
    #1 155 8
    #2 155 7

    5 Triceps Pushdown - Rope Attachment
    #1 80 6
    #2 80 4
    Used a 2 pulley rack, amazing how much more resistance there is on this one.

    6 Barbell Curl
    #1 80 12
    #2 80 10

    7 Cable Hammer Curls - Rope Attachment
    #1 110 12
    #2 110 12

    Finished it off with 10 X 20/40 HIIT cycles at 100% and 80% max resist, peak SPM 215, 180 cals.

    Today's dietary info: 2731 cals (117 carbs, 252 protein, 145 fat) with an estimated output of 4423 for a deficit of 1692.
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    gotta get a beefier spotter bro! lol
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    gotta get a beefier spotter bro! lol
    Could have used that tonight again, see below:

    Apr 8, 2011
    Name: Day 4, wk 3
    Start Time: 04:25 PM
    End Time: 05:30 PM
    Duration: 01:05

    Notes: Started with 4 minute warm up to get a sweat rolling.


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 295 6
    #2 335 4
    #3 365 3
    Warm ups at bar, 135, 185, 225. Belt on heavy sets only. All reps parallel, tried 385 but got stuck at bottom, had to bail.

    2 Romanian Deadlift
    #1 250 8
    #2 250 8
    #3 250 8
    3rd set felt a little weird, stopped after that. May be paranoid, but I am not gonna risk pulling a hammy again.

    3 Leg Extensions
    #1 200 12
    #2 200 9
    #3 200 8

    4 Lying Leg Curls
    #1 100 10
    #2 100 8
    #3 100 8

    Today's dietary info: 2826 cals (158 carbs, 233 protein, 148 fats) with an estimated output of 4336 for a deficit of 1510. A bit high on the carbs, but hell, it is leg day after all
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    Just some cardio today, so I wanted to keep it pretty tight (plus church social tomorrow I have been "saving" for. Did 35 minutes on 5 hills profile, max resist 10/15: 260 cals.

    Today's totals: 2560 in (71 carb, 240 protein, 151 fats ) with an estimated output of 3740, for a deficit of 1180. If I keep eating 4 eggs daily (Thanks Anton ), I am gonna have to drop the Olive Oil in the AM, as fat grams have been climbing up there.
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    Quote Originally Posted by taman6886 View Post
    Just some cardio today, so I wanted to keep it pretty tight (plus church social tomorrow I have been "saving" for. Did 35 minutes on 5 hills profile, max resist 10/15: 260 cals.

    Today's totals: 2560 in (71 carb, 240 protein, 151 fats ) with an estimated output of 3740, for a deficit of 1180. If I keep eating 4 eggs daily (Thanks Anton ), I am gonna have to drop the Olive Oil in the AM, as fat grams have been climbing up there.
    What else is you fat intake coming from?

    I wouldn't worry too much about fat intake if your keeping your carbs that low. Those numbers look pretty solid too me IMO

    what was your food breakdown for this day?
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    Quote Originally Posted by JudoJosh View Post
    What else is you fat intake coming from?

    I wouldn't worry too much about fat intake if your keeping your carbs that low. Those numbers look pretty solid too me IMO

    what was your food breakdown for this day?
    Started out with 2 scoops myofusion mixed with 1 tbsp Olive Oil and 2 tbsp Peanut butter.

    7.5 oz chicken breast, 1oz cottage cheese

    88 grams peanuts, iceberg lettuce salad with low fat italian, 1oz cottage cheese.

    4 Grade A large eggs, boiled and 1 oz Kolby cheese.

    2 scoops of myofusion with 2 tbsp Jif (chilled for 20 minutes, thanks Josh )

    Oh, and 2grams flax seed oil and 1 servinn of Orange Triad.

    Think that is all.
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    Apr 10, 2011
    Name: Day 1, wk 4
    Start Time: 03:15 PM
    End Time: 04:35 PM
    Duration: 01:20
    Notes: Lifting preceeded 5 minute cardio warm up, got a sweat rolling.

    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 240 7
    #2 255 3
    #3 275 2
    #4 185 10
    Warm up sets not listed. Both reps at 275 were all me. Could have possibly gotten a 8th rep on set 1 and 4th on set 2 but did not have a spotter till 275.

    2 Dumbbell Bench Press
    #1 180 5

    3 Seated Cable Rows
    #1 205 8
    #2 205 8
    #3 205 7
    #4 205 7
    Using shoulder width parallel grip bar (D's grips on ends)

    4 One-Arm Dumbbell Row
    #1 105 8
    #2 105 8
    #3 105 7
    #4 105 7
    Had to loop strap through a 5lb plate, as the heaviest DB is a 100 pounder. Even sets are left hand, odd sets are right.

    5 Barbell Shoulder Press
    #1 140 15
    #2 150 12
    #3 160 10

    6 Standing Dumbbell Triceps Extension
    #1 65 10
    #2 65 10
    #3 65 10
    Took the weight below my head each rep.

    7 Dumbbell One Arm Triceps Extension
    #1 25 10
    #2 25 8
    #3 25 10
    #4 25 10
    even sets are left, odd sets are right

    8 Preacher Curl
    #1 75 10
    #2 75 10
    Used EZ bar, 2nd set was with inside grip.

    9 Hammer Curls
    #1 30 12
    #2 30 12
    #3 30 11
    #4 30 11
    Simultaneous reps (both hands). These things kill my elbows .

    No dietary info, did not track today. Estimated burn: 4397.
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    mmm i love colby cheese. props on trying to squat heavy and dumping it! nothing embarrassing about it.

    dont worry about the fat intake, like josh said, drop more carbs instead. i see that you are cutting out grains etc, keep going! vegetables, eggs, meat/fish, thats all you need.
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    Quote Originally Posted by AntonG42O View Post
    mmm i love colby cheese. props on trying to squat heavy and dumping it! nothing embarrassing about it.

    dont worry about the fat intake, like josh said, drop more carbs instead. i see that you are cutting out grains etc, keep going! vegetables, eggs, meat/fish, thats all you need.


    Been letting the carbs cycle up to around 150 on dead lift and squat days, non lifting days I try to keep it around 75, Upper body days, I try to keep it around 100-125.
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    Just work and some cardio tonight 12X30/30 HIIT cycles at 100/80% max resistance, 215 spm peak then coast to an even 20 minutes: 185 cals.

    Today's dietary infor: 2597 cals (95 carbs, 256 protein, 136 fat)with an estimated burn of 3769 for a deficit of 1172.
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    Today's Numbers: Weight: 279.4, waist 45.25. Down another pound and another 1/4 inch off the waist. Think I am gonna commit my self to no cheat days/meals as I had hit 277.4 at some time last week. Anyways, will see if that accelerates things again a bit.
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    inspirational big man! keep it up. i started from scratch again too (january). its hard work, but you are getting to it.
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    Quote Originally Posted by jtx View Post
    inspirational big man! keep it up. i started from scratch again too (january). its hard work, but you are getting to it.
    Thanks man, welcome aboard and grats on getting going again!

    Apr 12, 2011
    Name: Day 2, wk 4
    Start Time: 04:50 PM
    End Time: 06:05 PM
    Duration: 01:15

    # Exercise Name Set Lbs. Reps
    1 Barbell Deadlift
    #1 295 8
    #2 325 4
    #3 355 1
    #4 275 8
    Warm ups at 135, 185, 225. No belt till we got to 355. Tried 2x's to pull 375, just did not have it tonight

    2 Hack Squat
    #1 240 8
    #2 240 8
    #3 260 8
    #4 280 8
    Continued to go deep and keep hands off of knee's.

    3 Calf Press On The Leg Press Machine
    #1 550 20
    #2 550 20
    #3 550 20

    4 Leg Press
    #1 600 10
    #2 600 10
    #3 600 8

    Total Volume > 64 K, NICE (ok, I admit the 550 lb calf ext for 20 reps puffs it up, but still )

    Today's dietary info: 2722 in (117 carbs, 237 protein, 153 fats) with an estimated burn of 4446 for a deficit of 1724.
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    Off day to day, so nothing but driving and work. Dietary numbers are as follows: 2515 cals (94 carbs, 241 protein, 133) with an estimated output of 3614 for a deficit of 1099.
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    Quote Originally Posted by taman6886 View Post
    Started out with 2 scoops myofusion mixed with 1 tbsp Olive Oil and 2 tbsp Peanut butter.

    7.5 oz chicken breast, 1oz cottage cheese

    88 grams peanuts, iceberg lettuce salad with low fat italian, 1oz cottage cheese.

    4 Grade A large eggs, boiled and 1 oz Kolby cheese.

    2 scoops of myofusion with 2 tbsp Jif (chilled for 20 minutes, thanks Josh )

    Oh, and 2grams flax seed oil and 1 servinn of Orange Triad.

    Think that is all.
    Are you deducting fiber from your carb count? That doesnt look like it would be 71g carbs to me

    I would ditch the peanuts and fat free dressing in meal 3 and add in some chicken and EVOO based dressing. Everything else looks good IMO. I would add in 2 more servings of veggies and a serving or two of fruit but that is more for health benefits rather than weight loss. Blueberries and grapefruit have been shown to help with weight loss and green veggies are thought to have negative calories, meaning it requires more energy to digest them that are in them. Just some thoughts

    Keep up the good work buddy
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    Quote Originally Posted by JudoJosh View Post
    Are you deducting fiber from your carb count? That doesnt look like it would be 71g carbs to me

    I would ditch the peanuts and fat free dressing in meal 3 and add in some chicken and EVOO based dressing. Everything else looks good IMO. I would add in 2 more servings of veggies and a serving or two of fruit but that is more for health benefits rather than weight loss. Blueberries and grapefruit have been shown to help with weight loss and green veggies are thought to have negative calories, meaning it requires more energy to digest them that are in them. Just some thoughts

    Keep up the good work buddy
    Nope, never knew to subtract fiber carbs,

    I know Almonds have a better Omega profile than peanuts, but the peanuts have more protein/calorie so I use them as snacks but also to help maintain nitrogen balance if that makes sense.

    I do eat a green beans, broccoli and cauliflower, just not daily.

    As always, thanks for the input Josh!
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    Ok, ethernet on my mobo died on me, so this entry brought to you via the Wii and will be abreviated.

    Lifted upper body, 1hr, 25 min. Then 12x 30-30 hiit cycles at 100/80 % resist,peak spm 242, 151 cals.

    Dietary; 2607cals, 107 carb-22fiber, 242 protein, 140 fat. Estimated burn: 4654 for a deficit of 2097,
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    Those are huge deficits bro, you may want to throw in one higher day a week where you're close to maintenance to kick metabolism back up? Kind of like a carb re-feed? What do other folks think about that?
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    Quote Originally Posted by Milas View Post
    Those are huge deficits bro, you may want to throw in one higher day a week where you're close to maintenance to kick metabolism back up? Kind of like a carb re-feed? What do other folks think about that?
    i dont see any point honestly. those calorie/activity calculators arent always exact. he doesnt feel a lack of energy so its working. plus a carbohydrate restriction and hes on the right track. most important thing at this point is to keep blood sugar steady, then the weight will fall off on its own.

    if anything you can have a higher fat day.
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    Quote Originally Posted by AntonG42O View Post
    i dont see any point honestly. those calorie/activity calculators arent always exact. he doesnt feel a lack of energy so its working. plus a carbohydrate restriction and hes on the right track. most important thing at this point is to keep blood sugar steady, then the weight will fall off on its own.

    if anything you can have a higher fat day.
    I have been allowing myself a a few more carbs on deadlift and squat days, (around 150), less on upper body days (under 125), try to keep it around 75 on off or just cardio days.

    Cheat days/meals just don't seem that important anymore, stuff does not taste as good as I remember (not that I am never going to have these, just plan on having them less often.)
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    Lifting log for 4/14/11

    Apr 14, 2011
    Name: Day 3, wk 4
    Start Time: 05:00 PM
    End Time: 06:25 PM
    Duration: 01:25

    Notes: Started with 4 minute warm up to get a sweat rolling and some light rotator cuff work.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 240 5
    #2 250 3
    #3 280 1
    #4 190 10
    #5 190 10
    Warm ups at bar, 135, 185.

    2 Assisted pull up
    #1 242 7
    #2 242 4
    #3 247 4
    #4 252 2
    #5 142 20
    Noted weight is estimated BW + shoes and close - assist wgt.

    3 Incline Dumbbell Press
    #1 150 12
    #2 170 10
    Weight is DB weight X2

    4 Close-Grip Bench Press
    #1 165 10
    #2 165 8

    5 Leaning OH Triceps extension
    #1 120 12
    #2 130 12

    6 Barbell Curl
    #1 80 12
    #2 80 12
    7 Concentration Curls
    #1 30 8
    #2 30 8
    #3 30 8
    #4 30 8
    Odd sets left, even sets right

    8 Bent over rear delt raise
    #1 40 12
    #2 40 12
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    April 15, 2011
    Name: Day 4, wk 4
    Start Time: 11:15 AM
    End Time: 12:35 PM
    Duration: 01:20

    Notes: 4 minute warm up

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 305 6
    #2 355 3
    #3 375 2
    #4 255 12
    Warm ups at bar, 135, 185, 225. All reps to parallel but did get a bit cheap in depth at 375, had no spotter. Belt for 375 set only.

    2 Romanian Deadlift
    #1 255 8
    #2 255 8
    #3 255 8
    #4 255 8

    3 Leg Extensions
    #1 215 12
    #2 215 12
    #3 230 12
    Can do more on this machine for some reason.

    4 Lying Leg Curls
    #1 100 12
    #2 110 10
    #3 110 10
    Can do more on this machine for some reason.

    Spent some time doing a bit of forearm work while waiting for my son to finish up. He is training for a "Tough Mudder" competition this summer.

    Let the macro's get a bit out of hand today: 2426 cals (189 carb [minus 27 fiber], 205 protein, 99 fats) with an estimated burn of 4352 for a deficit of 1926.
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    Not much activity today, did take the little man to Laser Tag with the cub scouts, big bro went with us so we made a day of it. He pwned us both LMAO.

    Today's dietary figures: 2681 cals (80 carbs [minus 22 fiber], 232 protein, 160 fats. Estimated burn of 3715 (likely low) for a deficit of 1034.
    Last edited by taman6886; 04-16-2011 at 08:55 PM. Reason: Updated dietary numbers
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    Quote Originally Posted by taman6886 View Post
    April 15, 2011
    Name: Day 4, wk 4
    Start Time: 11:15 AM
    End Time: 12:35 PM
    Duration: 01:20

    Notes: 4 minute warm up

    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 305 6
    #2 355 3
    #3 375 2
    #4 255 12
    Warm ups at bar, 135, 185, 225. All reps to parallel but did get a bit cheap in depth at 375, had no spotter. Belt for 375 set only.

    2 Romanian Deadlift
    #1 255 8
    #2 255 8
    #3 255 8
    #4 255 8

    3 Leg Extensions
    #1 215 12
    #2 215 12
    #3 230 12
    Can do more on this machine for some reason.

    4 Lying Leg Curls
    #1 100 12
    #2 110 10
    #3 110 10
    Can do more on this machine for some reason.

    Spent some time doing a bit of forearm work while waiting for my son to finish up. He is training for a "Tough Mudder" competition this summer.

    Let the macro's get a bit out of hand today: 2426 cals (189 carb [minus 27 fiber], 205 protein, 99 fats) with an estimated burn of 4352 for a deficit of 1926.
    CopyCat is training for the same event. I hear it is a bitch of a challenge to make it through
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    Quote Originally Posted by JudoJosh View Post
    CopyCat is training for the same event. I hear it is a bitch of a challenge to make it through
    Yeah, he did his first 12 mile run last week. Laughed my azz off when he told me he had never been so tempted to drink ditch water in his life as it had rained the day before and southern Ohio is very hilly so there was a lot of run off

    On top of that, he will be running his event in SoCal in late June, so I was reminding him to prepare for the heat! Not trying to discourage him, just want him to look at all angles.
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    Apr 17, 2011
    Name: Day 1, wk 5
    Start Time: 03:20 PM
    End Time: 04:25 PM
    Duration: 01:05
    Notes: Started with 5 minute warm up.

    # Exercise Name Set Lbs. Reps
    1 Decline Barbell Bench Press
    #1 245 8
    #2 260 3 (no spotter)
    #3 280 2
    #4 290 1 (NEW PR!)
    #5 190 15
    Does not include warm up sets w/ bar, 135, 185.

    2 Bent Over Barbell Row
    #1 230 6
    #2 230 6
    #3 230 6
    #4 230 6
    Forgot how much these aggravate my elbow, think next week I will try the Yates UH variation.

    3 Dumbbell Bench Press
    #1 180 7
    #2 180 6

    4 Standing Military Press
    #1 140 12
    #2 160 10
    #3 170 4
    Really more of an OH press, wider grip.

    5 Standing Dumbbell Triceps Extension
    #1 65 12
    #2 65 11
    #3 65 10
    ensured good depth, super/opposing set these with hammer curls (next entry)

    6 Hammer Curls
    #1 35 12
    #2 35 12
    #3 35 12
    #4 35 12
    #5 35 10
    #6 35 10
    Even sets are left hand, odd sets are right.

    Finished off with 30 minutes of cardio, 5 stage hills profile, peak resistance 10/15, 277 cals.

    Diet thus far (still have super and pre-bed protein) 1981 cals (92 carb [minus 24 fiber], 197 protein, 92 fats). Estimated burn of 4466.
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    glad to see the feedback is all positive now.


    taman, you have some good guys in here!!!
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    Quote Originally Posted by thebigt View Post
    glad to see the feedback is all positive now.


    taman, you have some good guys in here!!!
    Hellz ya, Anton, Milas and Josh are all awesome as are you good sir!

    Today's dietary final: 2731 cals (104 carb [minus 28 fiber], 290 protein, 129 fats) Deficit of 1735.
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    Quote Originally Posted by taman6886 View Post
    Hellz ya, Anton, Milas and Josh are all awesome as are you good sir!

    Today's dietary final: 2731 cals (104 carb [minus 28 fiber], 290 protein, 129 fats) Deficit of 1735.
    not so sure about that milas fella, lol.
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    I was gonna say the same thing. It must be the Wyked talking!!!
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    Quote Originally Posted by thebigt View Post
    not so sure about that milas fella, lol.
    What about HeretoStudy? He has been a big supporter also, I need to give some props his way also
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    Just some cardio and ab work tonight ( I usually do abs at least twice a week, just don't bother to note it.) Anyways, 10X30/30 HIIT cycles at 80/100 % resist, peak SPM 232, 211 cals burned.

    Today's Dietary: 2522 in (112 carb [minus 25 fiber], 227 protein, 133 fats) with an estimated burn of 3802 for a deficit of 1280.

    Am beginning to feel like I have been stalling the last few weeks with being unable to get below 277, but the waist keeps getting smaller ( a wee bit more at least) each week. Recent strength gains in benching combined would suggest maybe I'm making some lean gains and still burning fat. We will see what tomorrow brings for the weigh in etc.
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    Today's tale of the tape: Weight-277.4 (down 2lbs) waist- 44&7/8, down 3/8 in. Overall totals since we started our journey: Down 44.6 pounds, 6&1/8in off of the midsection.
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    Quote Originally Posted by taman6886 View Post
    Today's tale of the tape: Weight-277.4 (down 2lbs) waist- 44&7/8, down 3/8 in. Overall totals since we started our journey: Down 44.6 pounds, 6&1/8in off of the midsection.
    Spectacular!!!


    Sorry for the absence, trying to catch up on everything.
    Taste the rainbow.
  

  
 

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