Revival's Road to Redemption

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    Cool Revival's Road to Redemption


    Hey guys,

    I have hopefully fallen off the wagon for the last time. I have not been serious about the gym in a couple of years. During that time I have gained lots of weight and lots some mass and strength. I have tried to diet and start working out in my garage several times since than but have never managed to make it stick. Well that ends here. I am very motivated to shed my fat and get my muscle back.

    stats
    203-208
    6'1
    18% BF

    I have been dieting for a week and a half straight hitting my macros pretty much every day. Cals are set at 1800 ED which is low since I have an active Job and am an ecto my nature anyways. I am going for 2 lbs of fat each with a bit of freedom on sunday. My main fight is not drinking as I love great beer and have a cellar fulll of it always calling out to me. SO far im trying to only drink 2 times a week very mildly on both.


    Workout is going to be an upper lower split in a 3 day a week ABA BAB format. I will post details about it later. My goal is to get down to 10% BF within 10 weeks counting a one week diet break when I hit 12% to help normalize my body. I am thinking about reducing my defecit on some of my bigger workout days once I get in the routine and get my CNS acclimated and get past the mental grind again. Figure right now i might was well keep my large defecit on workout days since I doubt I will be growing much for the next couple weeks. (granted I know growing in a defecit is not too usually just hoping since its rebound muscle it will come back easier)


    So im hoping this log can get some support and you all can give me the accountability I need. I look foward to being in better shape than I have ever been in by summer... we'll see haha I used to be on this forum for a couple years and had an account that had about 1K posts till i got banned years ago. Its good to be back.

    Zama

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    I'm in! Time to get to work :-)
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    So kinda fell off the wagon a bit today. Havent even bothered to track my calories today... i gave myself a reward lunch with some craft beer (pliny the elder) after spending a few hours getting alot of dental work done. After lunch we spent over 5 hours in an advertising meeting with our internet marketer for our company which turned into ordering a couple amazing pizzas and drinking a few more great beers. Protein was pathetic today and I have no clue where calories ended but after a week and a half doing fantastic on my diet im not going to worry about it.

    my weight was originally fluctuating between 205-207 last week when I started dieting and the last two days my weight has been 201 and 200.6 so things are looking good. I missed my training tonight so will workout tomorrow.
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    Quote Originally Posted by Revival View Post
    Hey guys, I have hopefully fallen off the wagon for the last time. I have not been serious about the gym in a couple of years. During that time I have gained lots of weight and lots some mass and strength. I have tried to diet and start working out in my garage several times since than but have never managed to make it stick. Well that ends here. I am very motivated to shed my fat and get my muscle back. stats 203-208 6'1 18% BF I have been dieting for a week and a half straight hitting my macros pretty much every day. Cals are set at 1800 ED which is low since I have an active Job and am an ecto my nature anyways. I am going for 2 lbs of fat each with a bit of freedom on sunday. My main fight is not drinking as I love great beer and have a cellar fulll of it always calling out to me. SO far im trying to only drink 2 times a week very mildly on both. Workout is going to be an upper lower split in a 3 day a week ABA BAB format. I will post details about it later. My goal is to get down to 10% BF within 10 weeks counting a one week diet break when I hit 12% to help normalize my body. I am thinking about reducing my defecit on some of my bigger workout days once I get in the routine and get my CNS acclimated and get past the mental grind again. Figure right now i might was well keep my large defecit on workout days since I doubt I will be growing much for the next couple weeks. (granted I know growing in a defecit is not too usually just hoping since its rebound muscle it will come back easier) So im hoping this log can get some support and you all can give me the accountability I need. I look foward to being in better shape than I have ever been in by summer... we'll see haha I used to be on this forum for a couple years and had an account that had about 1K posts till i got banned years ago. Its good to be back. Zama
    Very nice to see you getting back on track!

    I see you mention you have a very active job. Starting at 1800 cals seems awful low to me, at least starting out. The only problem I see is you stalking out after losing some initial fat and weight, then the only option is to drop cals even lower.

    How did you come up with 1800 cals?
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    Quote Originally Posted by bean5er View Post
    Very nice to see you getting back on track!

    I see you mention you have a very active job. Starting at 1800 cals seems awful low to me, at least starting out. The only problem I see is you stalking out after losing some initial fat and weight, then the only option is to drop cals even lower.

    How did you come up with 1800 cals?
    I wasnt planning on staying at this low level for too too long. I came up with the number based on what I estimate my maintenance of 3000ish calories. My job is not crazy active but does require me to pull hoses and walk around homes all day and ive always been a naturally skinny guy by nature I mean stick figure lol 6'1-6'2 at 166lb when I started. The 1800 calorie 6 days a week would allow me to go back to maintenance calories on sunday or have an extra 700 on both sat and sun and still lose two pounds a week. I wanted to make sure to kick off my fat loss with quick progress for motivation I will definitely raise the cals next week a bit but not quite sure where i should settle them. Somedays I come a bit under on my protein goals at this calorie level and I wouldn't mind having a bit more freedom if a craving arises. Im thinking maybe 2100 calories next week. What you think? I actually am going to try to avoid cutting calories if my weightloss stalls I will probably just take a couple days to relax and then get back on it. I will progressively reduce my deficit as I get leaner. I am not too worried about slowing down till i hit 12-13% than I will take it slow to help prevent muscle loss.

    Macros today
    214 P/ 124 C/ 53 F

    Lunch: Double meat cold cut
    Preworkout: 1 cup non Fat greek yogurt, 1/2 cup cottage cheese, 1/4 frozen berries microwaved (releases juices) and sugar free torini syrup
    Dinner: two masively packed fajitas with FF cheese
    1 scoop protein since I couldnt eat anymore.


    Workout today Push day A2
    Barbell box squats -100KG 8, 90KG 8, 80KG 8
    Incline Bench -pathetic lol 60 KG
    Leg extensions- 50KG 10, 10
    Flat Bench - pathetic

    This was my first time working incline into my routine and it really tired my chest and shoulders out and destroyed my flat bench.

    Im starting to get back into the grove on squats and flat bench I will need a few more practice sessions on incline. My workout plan has the excersies rotating a bit so most lifts will have an alternate version or order the following time.
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    In be back later to read all of it and comment.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    i am starting my refeed today. My free meal was maybe going to be a big box of thai spicy noodles with mixed meats but I will actually forgo that since I dont want to hit 100+ g of fat for today. I just read over Lyle's guide to flexible dieting reed chapters this morning and will be following his recommendations to limit fat to no more than 50G. He actually mentions this several times lol. Looks like a cat 2 dieter working out intensely 3 days a week he reccomends 670 carbs at my lbm.

    So far I have had 4 servings of pancakes, 1.5 servings of syrup and a shake for breakfast.

    Macros for breakfast are 68p/216c/22f
    So half my fat is down. I dinner will be a big bowl of gnocci with salt and a tiny bit of butter which I can't wait for. Love me some gnocci. Ended up working out my pull day since I had so many carbs.

    Did rack pulls, leg curls, chins, and a quick set of curls. Workout went okay increased on most lifts but my first set of leg curls seemed to take alot out of my legs so rest of the sets dropped.
    Making gnocchi now pwo. Having trouble getting all my protein down though with all these carbs. Already had one shake and will probably need another since I have over 300 cals to get down tonight and 100+ protein as well. My shake was trutein so their is cassin and egg in the blend so that defiberly slows digestion but hopefully I can get some non shake protein down later
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    Gotta be honest, 1800 calories is way low my friend. I've said it to countless people countless times, but where are you gonna go from there? 1750? 1700? Eventually you're gonna cause metabolic damage and your rebound is going to be atrocious. I've seen it first hand and there's guys on here that have experienced it. I'd suggest finding an eating plan that is balanced and will provide you with ample sustenance.
    1800 cals is about what a 120lb person should be consuming. Birds.
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    Quote Originally Posted by iparatroop View Post
    Subbed
    Gotta be honest, 1800 calories is way low my friend. I've said it to countless people countless times, but where are you gonna go from there? 1750? 1700? Eventually you're gonna cause metabolic damage and your rebound is going to be atrocious. I've seen it first hand and there's guys on here that have experienced it. I'd suggest finding an eating plan that is balanced and will provide you with ample sustenance.
    1800 cals is about what a 120lb person should be consuming. Birds.
    Have you tried doing a diet break when weight loss stalls? I have no plans to cut calories if weight loss stalls just to do a two day refeed or diet break for a week to help normalize the body than begin dieting again. Ive never really had any trouble getting back to 12% as that's my bodies natural set a point so it doesnt give me trouble too much till I start to get in a 4 pack. But haven't dieting down in like a year so we will see how this time goes lol


    My plans have been to reduce my defecit as I get leaner and only going for a pound a week once I hit 12% down to 10. Have you not had success with this style of Dieting before? Most of my dieting opinions have been shaped by Lyle McDonald and Alan Aragon so I usuag use their strategies along with some from lean gains as well.
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    My refeed yesterday went well but I must say I really like free meals a lot more lol. Mt macros were
    208P/ 680c/ 60f
    I went 10 grams over my goal on fat due to butter. Hadblors of pancakes with some syrup and over 300c of potoatoe gnocchi with a dash of butter and salt. Also had some rice as well. I got a fat pic from how I woke up this morning to post in a bit.
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    As promised here's some man porn for you lol maybe a bit bloated not sure I didn't feel sort bloated from all the cabs but don't have a pic from yesterday to compare it to.

    dec 23 week 3 fatbloss by zamaman3, on Flickr

    I dont feel like I have a very noticeable change after two weeks which is kinda annoying me but guess I can't expect the daily visual changes for another few weeks of dieting. Not even going to worry about the scale for another day or two since my refeed no doubt will be doing some crazy things with my weight today and tomorrow.
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    I still agree with Paratroop. The point is this. Yes, you will lose fat and weight on this but you will stall and then the only thing left will be to drop cals further. A two day refeed may help for a bit but the cycle will continue and eventually results will stop. A week off dieting may result in fat gain instead. At low cals your body will be primed to store some fat, I've been through this.

    You should diet down on as MANY cals as possible while still losing proper amount of weight a week (1lb a week is good).

    I would do a rough calculation to get your tdee and run cals like that for 14 days or until weight stabilizes. Then start with 500 cal deficit and go from there. I also wouldn't suggest a free meal, cheat meal or refeed for at least 14 days after starting a diet plan.
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    Depends on what the overall plan is. Going 1800 for a few weeks ain't gonna hurt your metabolism if you are only doing it for that short period of time. Also if having large carb refeeds, it can be extended. However even Lyle who has you often take it down to 1800 during the depletion / burning phase on things like the Ultimate Diet restores leptin levels via massive carb refeeds WEEKLY and over 2.5 days for that matter. So yeah you can go low but make sure you are following a program that is specifically set up to repeatedly restore leptin to keep from experiencing any metabolic damage. I understand you were probably trying to increase insulin sensitivity doing it for the 13 days and plus get the body used to burning fat for the main source of energy but typically that is done at maintenance or just under then you do a refeed, followed by the drastic drop followed by the drastic increase in the next refeed.

    I am very familiar with both of them and they are both top notch nutrition guys. Just make sure you are doing exactly what they are saying to do not adding your own spin.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Definitely some good opinions/experiences in here thanks guy I will consider everything. I had goals to do good this week but feel a bit off the wagon Tuesday-thursday. Drank more than I should have and ate too much like an unneeded combo meal at 10 pm lol. I did as much damage control as possibly though

    Anyways workouts have been going well. Yesterday was push day. Bench is still pathetic. Squats are starting to recover a bit did 105kg for 8 with less breathing involved. Chins are up to 7 from like 3-4 when I started, low rack pulls are up to 125kg for 6 I Think. Still a long way to go as all of my workout weights were above 2 plates. My pull ups at 220 I was able to do 6 or so with 45lb strapped on so all far far away from PRs but we will get there.

    Today's macros were 205p/125c/49f. All the carbs were rice after my workout. I had a couple pills of slin shot as well with them since I have a bottle lasting around. Do these things really work? Did seem to make me feel a bit funny and hungry and actually made my face tingle.


    Also what type of rows do you guys find best for mass? I Think I wanna avoid bent over bb rows as I feel I get less fatigue in my mid back and send to work my arms and shoulders more. I experimented with t bar rows which seemed pretty awesome today. I liked supporting myself on my bench but due to my limited space I was not able to do that for the other arm but might be able to figure something out. I am going to be ordering some 120 spin lock dumbbells soon so I can switch to those in a few weeks unless t bar is better.
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    Just got back from a 6 mile bike ride. Man I'm out of shape felt like puking lol my GPS says I burned a bit over 300 cals not sure how accurate that is though. My from buddies want to go a brewery tonight so I wanted to burn some extra calories I also limited my lunch to BBQ chicken to save more calories so I can be a bit lose with my cals.
  

  
 

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