Time to get cut

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    Macros- confession: its sunny where I live, the prosecco called my name. I drank some wine. I ate a lot of clean calories. Ish happens!

    Calories 3621
    Fat 148
    Carbs 147
    Protein 313

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    Quote Originally Posted by hubbabubba View Post
    Macros- confession: its sunny where I live, the prosecco called my name. I drank some wine. I ate a lot of clean calories. Ish happens!

    Calories 3621
    Fat 148
    Carbs 147
    Protein 313
    Mmmmm...wine. Don't even sweat it big guy. One day won't do a thing to your progress. In fact, if anything, giving yourself a cheat day ends up being beneficial. Gives you something to strive for AND breaks up the monotony of being strict all week. You've had your fun, now refocus and keep pushin' brotha. You're kickin' a$$!
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    [QUOTE="1ifeblood;3965543"]

    Yeah. It's all good.
    •   
       

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    So, I've been averaging about 2700-2800 calories a day (average of calories over 7 days) for three weeks. In those three weeks, I've lost 5 pounds (3.5, 1.5, and 0). So my weight loss has plateaued but my strength is booming. I've got lots a fat to lose. So, should I drop calories or add more cardio? Truthfully, my cardio has been pretty laid back. What do you all think?
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    Don't want to re-read lol. How's ur cardio?
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    Quote Originally Posted by halfhuman View Post
    Don't want to re-read lol. How's ur cardio?
    Very low intensity ( bike riding, brisk walks, elliptical) 3x a week (20 minutes). I probably should get some more in.
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    You definitely look leaner. So you're doing a great job. I would say maybe drop about 100 calories per day and up cardio a bit. Than the following week another 100 cals. Also when I cut up I drop carbs under 100g and higher protein and fats. That 100 calorie could be one of your carb sources.
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    Quote Originally Posted by hubbabubba View Post

    Very low intensity ( bike riding, brisk walks, elliptical) 3x a week (20 minutes). I probably should get some more in.
    After this post I suggest raising the intensity a bit more. Add an extra 10min if you can and an extra day and keep diet as is.
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    Yeah. I was thinking the same thing. Lets see hiw next week goes.
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    I'll be watching
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    Better late than never!
    Subbed!!

    I see here some serious progress and intense motivation. Well done!
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    Quote Originally Posted by threeFs View Post
    Better late than never!
    Subbed!!

    I see here some serious progress and intense motivation. Well done!
    Thanks man! As far as being late, I got a ways to go, so you're early!
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    Quote Originally Posted by hubbabubba View Post
    Thanks man! As far as being late, I got a ways to go, so you're early!
    Awesome man. I'm on my own fat loss journey with you
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    Off Day. Busy as sh--!

    Macros off but no alcohol

    Cals 2962

    Fat 111

    Carbs 262 ( eating with the kids!)

    Protein 240
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    Legs

    Hacks- 20x1plate per side, 15x2 plate ps, 3x10x3 plates

    Walking lunges- 60ftx5

    Extensions-12x80, 12x120, 12x160, 8x200

    Lying leg curls- 20x80, 15x130, 12x160, 8x200 +3 negatives

    Romanian dead lift- 3x15x135

    Seated leg curls-15x135, 12x175, 8xstack
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    Macros

    Cals 2893
    Fat 137
    Carbs 133
    Protein 288
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    Quote Originally Posted by hubbabubba View Post
    Macros

    Cals 2893
    Fat 137
    Carbs 133
    Protein 288
    feeling good then?
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    Quote Originally Posted by threeFs View Post

    feeling good then?
    Yessir. Haha!
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    Back- I usually eat a couple meals before training but today because of schedule I had to train fasted. Big difference in strength

    Pull ups, 6,5,4

    Reverse grip ez curl bar pull down- 12x180, 10x210, 8x210 drop 6x180

    Strict bent over rows ( chest parallel with floor)
    15x135, 3x10x185 (Lats were pumped)

    T bar rows/ 1 platex15, 2platesx12, 3x10x3platea

    1 arm DB rows-15x80, 3x8x120

    30 minutes cardio HR 125-135
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    O nice workout bro, cant wait for tomorrow to get me started again, good thing it wasnt a serious injury that kept me out for months
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    Macros

    Fat 119
    Carb 176
    Protein 259

    Cals 2950

    It was an off day but I felt good. I'm gonna drop cals, in form of carbs starting tomorrow. Go down to 2500 until Saturday.
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    Quote Originally Posted by hubbabubba View Post
    Macros

    Fat 119
    Carb 176
    Protein 259

    Cals 2950

    It was an off day but I felt good. I'm gonna drop cals, in form of carbs starting tomorrow. Go down to 2500 until Saturday.
    Most definitely lower carbs. You need to be at <50 for at least 2 weeks. You need to get into ketosis and you will see major results. First water weight, then funky taste in your mouth, possible headache and lethargy for about 2-3 days then a rush of energy and a new feeling of well-being. But if you go over your carbs, it resets and you need to start over.
    That is how you make it happen.
    Good luck. Also, you might increase fat consumption to speed up the process.
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    Yeah, I've done that before. It tastes like ammonia. Keto diets are not my favorite. I might cycle three days low carbs and then back to moderate carbs. You got me thinking 3!
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    Quote Originally Posted by threeFs View Post
    Most definitely lower carbs. You need to be at <50 for at least 2 weeks. You need to get into ketosis and you will see major results. First water weight, then funky taste in your mouth, possible headache and lethargy for about 2-3 days then a rush of energy and a new feeling of well-being. But if you go over your carbs, it resets and you need to start over.
    That is how you make it happen.
    Good luck. Also, you might increase fat consumption to speed up the process.
    I've been considering a Keto diet....how long does it take to start seeing results.
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    Quote Originally Posted by missesmonique View Post
    I've been considering a Keto diet....how long does it take to start seeing results.
    Well, the immediate results (couple days)are water weight as the kidneys release sodium and water. After that, fat loss starts. Longet keto = more fat burning. Mental Challenge > Physical Challenge, like most things we do...
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    Quote Originally Posted by threeFs View Post

    Well, the immediate results (couple days)are water weight as the kidneys release sodium and water. After that, fat loss starts. Longet keto = more fat burning. Mental Challenge > Physical Challenge, like most things we do...
    Yeah, I've seen great results with Keto but my energy drops and I get cranky. So far today I've only had 26 carbs. I'm gonna go as far as I can (maybe four days) and then cycle up for legs and back.
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    Chest today

    Incline Press-15x135, 15x185, 10x225, 10x275, 15x225

    Dips- BWx15, BW+45x12, BW+75x8, BWX15

    Pec Deck-3x10x115

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    Crossovers-3x15x60
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    Strong like bull!
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    Macros

    Fat 94

    Carbs 84

    Protein 305

    Calories-2352
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    Quote Originally Posted by hubbabubba View Post
    Macros

    Fat 94

    Carbs 84

    Protein 305

    Calories-2352
    Niceee. This is how your macros should be. Good job.
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    Quote Originally Posted by halfhuman View Post

    Niceee. This is how your macros should be. Good job.
    Yeah. I was eating too much dairy ( Greek yogurt, cottage cheese). I ate a couple pounds if fish yesterday and some whey for protein. It'll be fish and chicken today!
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    Quote Originally Posted by hubbabubba View Post

    Yeah. I was eating too much dairy ( Greek yogurt, cottage cheese). I ate a couple pounds if fish yesterday and some whey for protein. It'll be fish and chicken today!
    Greek yogurt and cottage is actually good. If cutting I rather drop the cottage cheese and keep the Greek yogurt. Fish and chicken is the way to go. Keep it up
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    Quote Originally Posted by hubbabubba View Post
    Yeah. I was eating too much dairy ( Greek yogurt, cottage cheese). I ate a couple pounds if fish yesterday and some whey for protein. It'll be fish and chicken today!
    I just got some of that greek yogurt a few weeks ago. I like it. Keep it up
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    Arms

    3x15x75- ez bar standing curls

    Incline dumbell curls-3x12x30

    Arm Blaster curls3x10x70

    One Arm Preacher- 3x10x30

    Ez bar push downs- 25x50, 25x100, 15x150, 3x15x200

    Laying 1 arm tricep extensions across body- 3x10x25

    Overhead rope extension-3x15x90

    30 min walk
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    75-fat

    93-carb

    338-protein

    Cals-2462
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    nice workout
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    Looking good! How's your mirror looking? Also, I would up the fat and lower the carbs to <50 for serious results. It's all mental, isn't it...
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    Quote Originally Posted by threeFs View Post
    Looking good! How's your mirror looking? Also, I would up the fat and lower the carbs to <50 for serious results. It's all mental, isn't it...
    I'm gonna stay between 75 and a 100 for carbs and keep my protein over 300. Calories will be 2300-2500. If I don't see results I will bite the Keto bullet. I feel good. I plan on posting pics in about a week but the mirror looks good. Veins are starting to pop in my arms. I figure I still have about 10 percent bf to lose before I will be comfortable at the pool.
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    Quote Originally Posted by hubbabubba View Post

    I'm gonna stay between 75 and a 100 for carbs and keep my protein over 300. Calories will be 2300-2500. If I don't see results I will bite the Keto bullet. I feel good. I plan on posting pics in about a week but the mirror looks good. Veins are starting to pop in my arms. I figure I still have about 10 percent bf to lose before I will be comfortable at the pool.
    I personally don't feel keto is necessary. Maybe if you're insulin sensitive and your body loves to store fat...i don't know, I'm certainly no expert. I'm currently seeing great results taking in 1.5g/lb in protein, .5g/lb in fats and the rest in carbs to hit my calorie goal (which is about 300-500 below maintenance). I personally need the carbs to get through my workouts but I'm pretty depleted in time for some steady-state cardio. Just food for thought (see what I did there).
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post

    I personally don't feel keto is necessary. Maybe if you're insulin sensitive and your body loves to store fat...i don't know, I'm certainly no expert. I'm currently seeing great results taking in 1.5g/lb in protein, .5g/lb in fats and the rest in carbs to hit my calorie goal (which is about 300-500 below maintenance). I personally need the carbs to get through my workouts but I'm pretty depleted in time for some steady-state cardio. Just food for thought (see what I did there).
    Yeah, I also don't think going Keto is sustainable for the amount of time I need to cut. It is something to consider as I progress but as I just lowered cals and I'm going to see what happens. I agree with energy. I feel like ass without carbs.
  

  
 

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