Time to get cut

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    Field Trip today. Couldn't get to the gym. I was so low energy after 4 sub 2500 cal days that I decided today should be the refeed.

    Fat 128
    Carb 274
    Protein-299

    Cals-3572

    Back to low cal tomorrow and hoping to avoid the bloat!

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    Some people get good results by doing two moderate refeed days as opposed to one big refeed. So instead of one day of upping carbs to 3500kcal you can do two days of upping carbs to 3000kcal. It may help keep your energy levels up while still taking in the same amout of calories/macros for the week.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Quote Originally Posted by 1ifeblood View Post
    Some people get good results by doing two moderate refeed days as opposed to one big refeed. So instead of one day of upping carbs to 3500kcal you can do two days of upping carbs to 3000kcal. It may help keep your energy levels up while still taking in the same amout of calories/macros for the week.
    Thanks. Yeah I feel pretty full. I'm going to lift back tomorrow just to use those cals. So, like three low days and one moderate refeed then repeat?
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    Quote Originally Posted by hubbabubba View Post

    Thanks. Yeah I feel pretty full. I'm going to lift back tomorrow just to use those cals. So, like three low days and one moderate refeed then repeat?
    Yes, 3 low, 1 refeed and repeat.
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    Quote Originally Posted by halfhuman View Post

    Yes, 3 low, 1 refeed and repeat.
    ^^^ this
    Where it all started

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    Quote Originally Posted by 1ifeblood View Post
    ^^^ this
    I don't know, you may not need a refeed after 3 days. Depends on your training intensity. For me, I can feel when I need it but I've been doing this for a while and know what to 'feel' for
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    Quote Originally Posted by threeFs View Post

    I don't know, you may not need a refeed after 3 days. Depends on your training intensity. For me, I can feel when I need it but I've been doing this for a while and know what to 'feel' for
    For some you won't. But in bubba case it seems like lethargy is kicking his ass lol. So an extra high carb day can help him.
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    Damn buddy, looking good!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    Great progress. Keep it up.
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    ain't it cool when you can SEE results!!!!!
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    Yeah this was cold first thing this morning. Shoulders are poppin'
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    Back

    Pull ups 3x6

    Dead Lifts- 155x8, 225x6, 315x6, 2x365x6

    Bent over rows-3x8x225

    Seated rows lat pull bar-3x10x200

    Pull downs- 225x6 drop 180x6 drop 125x8 drop 80x10

    I only had 30 minutes but I felt GOOD!
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    Macros- I forgot my protein powder. I ate two nasty metrx protein bars. Way too many carbs and its turned my ass into a gas cannon!

    Fat-97
    Carbs-128
    Protein-238

    Cals-2225
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    Quote Originally Posted by hubbabubba View Post
    Macros- I forgot my protein powder. I ate two nasty metrx protein bars. Way too many carbs and its turned my ass into a gas cannon!

    Fat-97
    Carbs-128
    Protein-238

    Cals-2225
    Beware, sugar alcohols not only destroy the coulo, but also spike insulin. I'd rather fast than have to eat dem der bars again. My wife was ready to put me in the dog house after I bought a box of 12 once.
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    Quote Originally Posted by threeFs View Post

    Beware, sugar alcohols not only destroy the coulo, but also spike insulin. I'd rather fast than have to eat dem der bars again. My wife was ready to put me in the dog house after I bought a box of 12 once.
    Yeah. It was foul. Lesson learned!
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    Quote Originally Posted by hubbabubba View Post

    Yeah. It was foul. Lesson learned!
    Actual LOL
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    This will be short. Beer, lots of beer, and pizza made this weekend bloated! Back to the routine. The good news is that I felt like total ish yesterday. It's funny how once you get some drinks in you your willpower leaves. Arms, calves and abs today. And cardio, lots of cardio.
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    Quote Originally Posted by hubbabubba View Post
    This will be short. Beer, lots of beer, and pizza made this weekend bloated! Back to the routine. The good news is that I felt like total ish yesterday. It's funny how once you get some drinks in you your willpower leaves. Arms, calves and abs today. And cardio, lots of cardio.
    Long islands, burgers, and plenty of bad snacks...these things happen, but when Monday comes, we hit it hard!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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    So I decided to do shoulders today,

    DB presses- 20x60, 15x80, 2x10x100

    Side raises-12x30,40,40 drop 10x30 drop 12x20

    Hammer Strength Presses-30x1 plate each side, 2x20x2 plates each side

    Face Pulls-30x60,80,80, 20x100

    Rear delt raises- 3x10x30
  22. New Member
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    Quote Originally Posted by hubbabubba View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=81 108"/>
    Nailed it
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    So, from Saturday to Monday I put on 9 lbs. This morning, I lost 6 lbs. I peed all day yesterday. Quickly goes the bloat!
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    Arms super sets-

    Alternate DB curls- 10x22,30,35,40,45,50
    With
    Tricep push downs 30x50, 20x100, 20x150, 3x15x200

    EZ bar preacher curls- 3x12x75
    With
    Close Grip Bench-12x135,185,225

    Incline DB curls-3x12x30
    With
    EZ BAR French Press- 10x75, 125, 125

    Hammer curls- 8x50 drop 7x35 drop 10x 20
    With
    Rope push downs- 12x200 drop 10x150 drop 15x100 drop 30+x50

    30 minutes of PUMP
  26. New Member
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    great job hubba, i would have been checking on you a little more lately but my family was all sick then i ended up with the crap but im better now and will be on more
  28. New Member
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    Quote Originally Posted by Monsta65 View Post
    great job hubba, i would have been checking on you a little more lately but my family was all sick then i ended up with the crap but im better now and will be on more
    It's all good. Yeah, sickness=bump in the road. I'm glad you're feeling better bro!
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    Quote Originally Posted by hubbabubba View Post
    Arms super sets-

    Alternate DB curls- 10x22,30,35,40,45,50
    With
    Tricep push downs 30x50, 20x100, 20x150, 3x15x200

    EZ bar preacher curls- 3x12x75
    With
    Close Grip Bench-12x135,185,225

    Incline DB curls-3x12x30
    With
    EZ BAR French Press- 10x75, 125, 125

    Hammer curls- 8x50 drop 7x35 drop 10x 20
    With
    Rope push downs- 12x200 drop 10x150 drop 15x100 drop 30+x50

    30 minutes of PUMP
    Your arms must have been on fire after all that. I can only imagine that burn right now. Terrible! Solid routine though!
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    Quote Originally Posted by Nooshefx View Post

    Your arms must have been on fire after all that. I can only imagine that burn right now. Terrible! Solid routine though!
    Yep! Full of blood. The French Presses got the tris deep. Legs today!
  31. New Member
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    Legs

    Extensions-15x50,100,150

    (Squat racks full!)

    Hack Squats-15x1 plate per side, 15x2 plates ps, 10x3 plates per side, 10x3 plates drop 10x2 plates drop 15x1plate

    Front squats-15x135, 3x10x185

    Walking lunges- BWx75?ftx3

    Lying leg curls-15x50,100,150,200

    Straight leg dead lifts-10x135, 185,185,185

    Sitting leg curls-15x60,120,180

    45 minutes! Sweaty as ----!

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  32. New Member
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    nice bro looking good
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    Legs are getting shaped up nicely keep it up buddy
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    Quote Originally Posted by halfhuman View Post
    Legs are getting shaped up nicely keep it up buddy
    yeah you sexy beast!
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    Off days turn into carb days? My obliques are sore as hell! I don't know why?


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    Well, was out of town all weekend. I got in one killer workout (see below). Diet included cookies, pie, pizza, scotch, wine and other types of crap. It's time to get serious. My next vacation will include swimming with the kids. Its the first week of August. So my goal is to get below 15% bf by that vacation. I know it won't be easy but do you guys think its doable? I'm going to get my bf checked this week.

    Chest-

    Bench:
    8 sets x 10 reps x 225 lbs

    Dips:
    5x15xbw

    Pec Deck-
    4x12x70
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    Quote Originally Posted by hubbabubba View Post
    Well, was out of town all weekend. I got in one killer workout (see below). Diet included cookies, pie, pizza, scotch, wine and other types of crap. It's time to get serious. My next vacation will include swimming with the kids. Its the first week of August. So my goal is to get below 15% bf by that vacation. I know it won't be easy but do you guys think its doable? I'm going to get my bf checked this week.

    Chest-

    Bench:
    8 sets x 10 reps x 225 lbs

    Dips:
    5x15xbw

    Pec Deck-
    4x12x70
    I know what those vac are all about bro im with you on that. Im probably goin to be moving here soon to an actually bigger city then the little town im in now.
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    Back

    Pull ups-3x5
    Pull Downs-4x10x210
    Bent Over Rows-3x10x225
    T-bar Row- 3x2plates +a 25x12
    Seated Rows Lat Bar-3x19x160
    Straight arm push downs-3c12x60
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    Quote Originally Posted by hubbabubba View Post
    Back

    Pull ups-3x5
    Pull Downs-4x10x210
    Bent Over Rows-3x10x225
    T-bar Row- 3x2plates +a 25x12
    Seated Rows Lat Bar-3x19x160
    Straight arm push downs-3c12x60
    how's the macros looking?
    Also, I don't understand 225 lb rows but looks like t bar rows are real light compared to that?
  

  
 

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