gokix's summer kickoff!

[gokix811]

I would have bypassed the chest workout if you were going that hard on legs. I like to split my major muscle groups especially if you are feeling very fatigued, but regardless you killed it! If you can hit the gym that hard with no energy, just imagine what you can do when you are feeling good!

Oh yeah, I'm pretty tired at the beginning of my workout, but usually find some energy somewhere in the middle and use that to power through. At the end of a workouts I am definitely spent! Some days it can take ~2 hrs to finish. I'm doing whole body workouts as outlined in StrongLifts, so that's why the schedule is set up that way. Actually the box/front squat I added in, along with dips and flys. I feel like I need to add accessory exercises on top of 3 compound exercises. Do I need to do that? I don't know. Shorter workouts would be nice. Thing is, I feel like I'm adding mass to my quads, but I want them to be smaller!

[Axillist]

Many people advocate for total body workouts, but I prefer splits. I would say with the sheer amount of sets and exercises you are doing you probably don't need to add anything additional. The compound movements burn more calories as you are using multiple muscle groups simultaneously.

I'm a big fan of getting out of the gym in 1 hour or and hour and a half tops.

[gokix811]

Many people advocate for total body workouts, but I prefer splits. I would say with the sheer amount of sets and exercises you are doing you probably don't need to add anything additional. The compound movements burn more calories as you are using multiple muscle groups simultaneously.

I'm a big fan of getting out of the gym in 1 hour or and hour and a half tops.

My workouts started about ~1, then somewhere along the way it became ~2 hours long. Maybe I am doing too much in one day. I've been on SL since February (~6 months), so that's all I know. Is there a certain amount of time that passes before transitioning into splits?

I want to improve on my weaker points - OHP and bench. Squats/DLs are exercises that I continually improve upon. I feel like I am gaining muscle mass, but my weight loss has stalled significantly over +1 month, so this feels like a recomp more than a cut!

[gokix811]

DAY 1:

I will be covering the use of EC during my cutting phase here as well. I plan on running it for 12 weeks.

Took my first dose of EC this morning. 12.5 mg of Ephedrine and 1/2 caffeine pill. So far I feel good. No bouts of twitchiness, and my stomach seems to be handling it well. Taking pills on an empty stomach usually upsets it, so this is a good sign. Waiting to see if the caffeine will kick in. Got a really good nights rest last night, because I passed out ~8p.m. right after my shower. Good and bad. Good because I was able to restore some energy. Bad because I ended up eating ~1000 calories on my workout day, far less than I should have. And I woke up this morning to major DOMS!

Since this is the 1st week I will be dosing it 2x/day as advised.

Effects:
More alert/awake
Increase energy
Appetite suppression
Overall good feeling

I literally have to force myself to eat something today because I don't want my body to go into starvation mode. I'm usually almost always starving by the time lunch rolls around, didn't have that problem today. So far so good, and I will continue to log my results. Stay tuned!

[Axillist]

My workouts started about ~1, then somewhere along the way it became ~2 hours long. Maybe I am doing too much in one day. I've been on SL since February (~6 months), so that's all I know. Is there a certain amount of time that passes before transitioning into splits?

I want to improve on my weaker points - OHP and bench. Squats/DLs are exercises that I continually improve upon. I feel like I am gaining muscle mass, but my weight loss has stalled significantly over +1 month, so this feels like a recomp more than a cut!

Never underestimate the benefit of adding lean mass. The muscle you add today burns fat tomorrow. The most common problem women have is avoiding building lean mass but by your workout routine I can see that you don't fall into that trap.

As far as transitioning it's different for everyone. It's never a bad idea to constantly switch up your workouts to create muscle confusion. Try to ensure that you aren't completely taxing a muscle group before giving it adequate recovery. A common theory on how much rest a particular muscle needs is 48-72 hours. Of course this depends upon the level of taxation upon the muscle group.

[gokix811]

Never underestimate the benefit of adding lean mass. The muscle you add today burns fat tomorrow. The most common problem women have is avoiding building lean mass but by your workout routine I can see that you don't fall into that trap.

As far as transitioning it's different for everyone. It's never a bad idea to constantly switch up your workouts to create muscle confusion. Try to ensure that you aren't completely taxing a muscle group before giving it adequate recovery. A common theory on how much rest a particular muscle needs is 48-72 hours. Of course this depends upon the level of taxation upon the muscle group.

Well I'd like it to burn faster; I'm just so impatient! And I was never a fan of cardio ( still am not ), so when I discovered weight lifting I was instantly hooked and the rest is history. I am cutting now but once I get down to my goal weight and can eat more I will be hitting the weights hard like nobody's business.

[Axillist]

Well I'd like it to burn faster; I'm just so impatient! And I was never a fan of cardio ( still am not ), so when I discovered weight lifting I was instantly hooked and the rest is history. I am cutting now but once I get down to my goal weight and can eat more I will be hitting the weights hard like nobody's business.

I don't know about your gym but a lot of gyms offer things like "Boot Camp" classes and they focus on high intensity interval training. The nice thing about that is you can retain lean mass while at the same time burning considerable bodyfat. Ultimately though, you are best off doing what you enjoy the most because you will generally workout longer, workout more frequently, and workout more consistantly!

P.S. I also HATE cardio!

[gokix811]

I don't know about your gym but a lot of gyms offer things like "Boot Camp" classes and they focus on high intensity interval training. The nice thing about that is you can retain lean mass while at the same time burning considerable bodyfat. Ultimately though, you are best off doing what you enjoy the most because you will generally workout longer, workout more frequently, and workout more consistantly!

P.S. I also HATE cardio!

Boot camp class is certainly an alternative. Have you taken these classes? Sounds interesting enough. I just can't bring myself to pay for a gym pass because I have the basic equipment at home.

[Axillist]

Boot camp class is certainly an alternative. Have you taken these classes? Sounds interesting enough. I just can't bring myself to pay for a gym pass because I have the basic equipment at home.

I used to go regularly when I was in the Military! All joking aside when I was in the service I was actually a Physical Training leader and I used to teach classes like that. Honestly, I love it. I can't stand running for 30-45 minutes, it's boring!

You could get a "Boot Camp" dvd and do it from home. You really don't need any equipment.

[gokix811]

WED LOG
---------
Front squats 1x12 @ 50 lbs
Box squats 1x12 @ 100 lbs
Squats 3x12 @ 90 lbs
RDL 2x12 @ 65 lbs
DL 3x12 @ 85 lbs
OP 3x12 @ 33 lbs
30 min walk @ 10% incline

Energy: 5.5/10
[SOTD]: Krewella - Alive
http://www.youtube.com/watch?v=hPpK_GkAK30




Little sleep was had so just a decent workout for today. Squats were not kind to my knees though. Hmph! Last set of squats was a bit of a struggle but I finished. Fatigue between sets wasn't as bad - I'll chalk that up to BCAA.

DAY 2 of EC:

Took my first dosage first thing in the a.m. No problems there. I came home from work and felt a bit lethargic, not like yesterday with tons of energy, so I guess effects were wearing off a bit. Took 2nd dosage about 30 minutes pre-workout. The caffeine was really kicking in on the 2nd dosage, my heart was feeling kinda achy and it did not feel good. Waited about 30 minutes for the feeling to subside before working out, but it didn't have a noticeable effect on my workout.

DAY 23 of IF:

Shooting for 2400 cals. I was going to designate today to have my "cheat" meal but the EC is doing a good job at suppressing my appetite! How much so? Well, I could keep adding water + ice to my BCAA shaker and drink that all day without eating. But I won't do that, no worries.

[gokix811]

I used to go regularly when I was in the Military! All joking aside when I was in the service I was actually a Physical Training leader and I used to teach classes like that. Honestly, I love it. I can't stand running for 30-45 minutes, it's boring!

You could get a "Boot Camp" dvd and do it from home. You really don't need any equipment.

I'll look into the videos. I've done p90 (beginner) and Jillian Michaels 30 day shred before. Those were okay, but they tend to get repetitive. Thanks!

[huggy77]

Alot of times with IF you will see mirror changes first... Interesting to see how IF is working for a woman... Just keep chugging along and you will be pleased with the results...

what are your macros looking like?

[gokix811]

Alot of times with IF you will see mirror changes first... Interesting to see how IF is working for a woman... Just keep chugging along and you will be pleased with the results...

what are your macros looking like?

Good point, huggy. Sometimes I'm too focused on the numbers on the scale, and need to remind myself that numbers don't always reflect the work I've put in. Will continue to chug on - I've fallen off the train many times, but the important thing is to get always back on.

Macros:

~2400 cals ON days
~1500 cals OFF days

Protein: At least 1xBW so ~166 g
Fats: ~50g ON days/~80g OFF days (fats are supposed to be kept at .5xBW daily but I can never hit it without going over my kcals) :\
Carbs: rest of kcals for the day

[huggy77]

are you cycling your carbs down on your non weight training days? I have been trying to go zero carbs on my non weight training days and i think it makes a difference. I consider myself very carb sensitive

[gokix811]

are you cycling your carbs down on your non weight training days? I have been trying to go zero carbs on my non weight training days and i think it makes a difference. I consider myself very carb sensitive

Yes I am, forgot to mention that. I try to keep carbs ~30-40g on OFF days.

[huggy77]

Yes I am, forgot to mention that. I try to keep carbs ~30-40g on OFF days.

Your probably recomping then...

I don't know anyone who has tried lean gains or IF (correctly) and not gotten results.

[gokix811]

Your probably recomping then...

I think so too. There isn't much variation in my weight week to week, even though I feel much stronger. Just seems like it's been a very slow process, which I think is common for a recomp.

[Axillist]

Weight is easy to lose if it's muscle. Fat is stubborn and likes to hang on!

[gokix811]

Weight is easy to lose if it's muscle. Fat is stubborn and likes to hang on!

Yes. My love handles really LOVE me. lol

[sawa3]

I think so too. There isn't much variation in my weight week to week, even though I feel much stronger. Just seems like it's been a very slow process, which I think is common for a recomp.

Keep working! You are doing great