- 06-26-2014, 04:44 PM
- 06-26-2014, 10:48 PM
- 06-26-2014, 11:41 PM
06-26-2014, 11:51 PM
06-27-2014, 12:48 AM
I have a moderate amount of sodium in my diet right now, I'll try and cut back a little.
Yeah my lower abs have always plagued me. I cut down last year and I was getting a ton of definition in my legs/arms/shoulders/back but the abs never wanted to fully come in. I think I'll have to get to a pretty low body-fat% before they finally do.
06-27-2014, 01:13 AM
06-27-2014, 10:13 AM
06-27-2014, 11:13 AM
06-27-2014, 11:48 AM
I've read 4 of lyles books, and ran the UD2 last year. I'm currently keeping an average deficit around 800cals right now, and consuming about 2200-2400 calories per day based on my activity level. I don't think this deficit is too steep considering on UD2 I was close to 1500 during the early part of the week, and my protein intake is plenty high to preserve muscle. I also did a short stint of RFL and I know what it feels like to be completely run down barely consuming any calories, and this is far far from it. I read over the SFS but never incorporated into my diet. Though I may start taking yohimbine pretty soon
I pretty much cycle my carbs based on if i'm lifting that day, if it's a rest day i'll have around 100-150, on workout days closer to 250. I always take a bunch of carbs before and after lifting, and I've been lifting heavy on everything, actually just hit a squat PR yesterday (345x5).
I had a 5hr refeed (one of lyl'es refeed types for anyone unaware of his work) last Sunday and I finally had a whoosh this morning, dropped close to 2 pounds overnight lol. now sitting at 179.
And i'm happy you mentioned the LISS. It seems like everyone had been hating on it lately, but I basically just try and move around more in general. People call it LISS, but I just consider it moving more throughout the day to create a larger energy demand. Some people have extremely large caloric needs due to a physical job, but no one really considers that LISS. I track my calorie expenditure with a monitor. I noticed if I don't make a conscious effort to move around I'll expend 300 calories lower that day.
I'm going to run this diet for 3 more weeks then slowly ramp the calories back up for a few more and decide if I want to continue cutting.
06-27-2014, 11:54 AM
06-27-2014, 12:56 PM
I add some salt to my intra workout BCAA mix. It's actually the "low sodium" salt that has added potassium to it. Seems to help me out a lot. I just get a bunch of sodium from lunch meat and cheese that I eat, so that's the main area I could cut back on... swap out lunch meat for chicken breast or something.
Also, I like the idea of doing a full contest prep a long ways out. I want to cut down pretty lean and then bulk up very similarly to how you laid it out. How long have you had a coach? If you don't mind sharing how much is he charging you?
06-27-2014, 01:10 PM
06-27-2014, 01:16 PM
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06-27-2014, 01:22 PM
06-27-2014, 02:45 PM
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