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Enough is Enough! C0rk's Weight Loss Log

slap her ass. woman like that. well, some find it offensive. try it. then deny it.

hmmmmm maybe thats why she wasn't here when i woke up? :confused:
 
I really hope this is temporary. Weighed in @ 169 lbs. ****ing scale.

Clean diet/exercise today...
 
snookl187 said:
Don't look at the scale it tells lies:rasp:
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I know it does, but its the best daily barometer I have. This morning I was 167...hopefully I'll be back to 165 by the end of the week. The week after that I'll post my 6-week pics...I don't know if there will be that much of a difference (only 5 lbs) but...

Even though I've been slightly inconsistent, this is the first time in almost 10 years that I've been dieting for 5+ weeks. It sucks, haha. I really wanna start putting up some weight, but my vanity has priority at-the-moment.
 
Good diet today. Good lift...went up in most of my weights again.

I think I might accidentally be recomping. I mean, I eat all low-GI stuff all day, but I have a protein shake (split it up for pre and post WO) and, on lifting days, I have a chicken sandwich on white bread, with veggies, mustard, TINY bit of mayo, and baked chips, to spike my insulin.

Perhaps the latter is throwing me off a bit, but I use it as a kind of cheat for myself anyway...its a somewhat healthy cheat.

Well my recomp supplements came in today...I just want to tear into the creatine, BCAA, and beta-alanine, haha. 2 more weeks to go...
 
sounds good hope everything continues smoothly. I feel ya and the kind of "cheat". Having a good mental state can be just as important as you will be less stressed and feel better...i love finding some good food while dieting for this reason. Every once in awhile doesn't hurt or even just a lil bit at one meal
 
I was a sucka this week, and did a cheat meal each weekend day, and actually sort of 2 on saturday (had california pizza kitchen for lunch, and a couple hrs later had a kids size ice cream at cold stone). ended up 2 lbs higher sunday than I was friday, and just got back there today
 
Weighed in @ 168 this morning. I'm not gonna have time to do cardio today or anything today, which kinda sucks...

I really think its my PWO meal that kills me, with all of the simple carbs. I thought that I'd want to replenish my carbs after lifting/cardio and that that would be okay, but maybe not. Should I skip the protein shake afterwards? skip the meal and stick with low-GI carbs?
 
Um, I have no idea. I would assume a large sub roll has over 20g carbs, lol.

EDIT: According to fitday.com, an 8" sub-roll has around 50g carbs.

Couple that with the veggies and the baked chips, and that's well over 40g...I guess a PWO sandwich is a no-no.
 
snookl187 said:
Is it easier for you to put on muscle then loose fat? If so you really don't need the Post carbs.
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Yeah, I'm an endo.

I went out to dinner tonight after a group technical meeting. Chinese food...so good, but so bad.

I'm really killin' myself here, haha. Ah, well, I'll suffer tomorrow for it.
 
Well, I'm visiting my parents for the week, and this weekend was a smorgasborg of bad food. I did do some grocery shopping yesterday, though, and bought good foods, in order to avoid eating all bad stuff all week. I'm also going to go to my cousin's gym all week to keep up with the exercise.

My brother has some personal training experience, and he told me that taking the creatine on my recomp might not be a good idea. Considering I don't plan on being really low BF% when I start, the water retention might not be very aesthetically pleasing, particularly after I worked for weeks/months trying to cut.

Anyone have thoughts on this? Perhaps I should stick with food, BCAA, and maybe beta-alanine?
 
well, water retention on creatine is an individual thing, doesnt' affect everyone. Also, being at a higher bodyfat also means you are less likely to notice the bloating if there is any. I mean its not like your ab lines will disappear.
 
My routine is pretty screwed up from staying @ my parents this week. I've been able to get to the gym once, cuz my cousin can sneak me into a local one, and will go again before I head back. I make some of my food, but the meals my parents make are far from ideal--their idea of healthy has been chicken with white rice and cauliflower covered in cheese, steak and potatoes with buttered covered greens, etc.

I think I'll just do the best I can and give myself another 2 weeks when I get back to get down to 160, or close to it. The only silver lining is that many of my lifts went up, probably due to building some muscle but also maxing out my glycogen stores by eating higher than normal carbs.
 
C0rk said:
My routine is pretty screwed up from staying @ my parents this week. I've been able to get to the gym once, cuz my cousin can sneak me into a local one, and will go again before I head back. I make some of my food, but the meals my parents make are far from ideal--their idea of healthy has been chicken with white rice and cauliflower covered in cheese, steak and potatoes with buttered covered greens, etc.

I think I'll just do the best I can and give myself another 2 weeks when I get back to get down to 160, or close to it. The only silver lining is that many of my lifts went up, probably due to building some muscle but also maxing out my glycogen stores by eating higher than normal carbs.
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Tell me about it! Went to visit the rents over the long weekend and came back 5 lbs heavier with 1/2 an inch added to my waist measurement. Totally my fault for lack of planning and discipline (same old story). Set me back like two weeks for 4 days of horrible diet. It just makes me feel like I'm throwing money away on supps when i pull sh*t off like that.:donut:
 
snookl187 said:
Tell me about it! Went to visit the rents over the long weekend and came back 5 lbs heavier with 1/2 an inch added to my waist measurement. Totally my fault for lack of planning and discipline (same old story). Set me back like two weeks for 4 days of horrible diet. It just makes me feel like I'm throwing money away on supps when i pull sh*t off like that.:donut:
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That is verbatim what just happened to me. I'm back to where I started (169). What a waste. I feel like I let myself, and people who have taken time to post, down...

My only solace is that I got to the gym twice last week and my lifts were all the same or better. Hopefully some of the increase in weight is due to muscle mass.

Gonna attempt a 2 week, 100% clean regimen, to get me back on track.
 
C0rk said:
Weighed in this morning @ 167.

So, my sleep cycle has been all effed up (6am to 1 pm???) so I've really felt like crap lately. Diet has been okay. Lifting has been okay.

I'm going out tonight for my friend's 30th birthday, so I'm bound to add a decent amount of alcohol calories. Any suggestions for a night out with friends? I figure I'll cut out the bread @ dinner, drink only hard-liquor w/no mixers (martini's 4tw), and drink plenty of water when I get home.

Also, I don't know how y'all bear to take supplements multiple times a day every day. I just took 1 dose of Sesamin, 1 cap paravol and leviathan, 2 caps each of CLA, Fish Oil, DCP...that's 4 gulps of supps right there. Plus, whenever I burp I get that gelcap taste in my mouth. Ugh, lol.
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Hey man, the log looks good. I just now saw it and it might be a little late but I thought i'd tell you anyway. If you freeze those fish oil pills you won't have that bad taste in your mouth when you burp.
 
I think I'm burned out, haha. Although I have been going to the gym, my diet is not that good and I partied this weekend.

So, I'm still hovering between 165-167 and this just isn't fun anymore. I think I just might start my recomp anyway, so that I can at least enjoy making more sizeable gains than I am now. This will at least, mentally, allow myself a greater variety of foods (whole grain breads, etc) and maybe help me stay motivated.

What do you guys do to stay focused on your goals?
 
I use supps. I feel if I'm spending my hard earned dough on them I better do all I can to make sure they work. Still, focus is a work in progress especially diet! Also the best thing really is to do what your doing. Use AM as your network to stay motivated. Real world people in real world situations. Look at easy's transformation logs. If a guy his age with his test levels can do it. We sure as hell can!
 
One trick when you plateau at something for a while is to purposefully do a 1 week or 2 week "minibulk". still stay towards low carbs and most of them early in the day, but feel free to raise your protein + fat intake (healthy fats). Gain 2-3 lbs in 2 weeks, then go back to loosing. I've done that a few times over the last 60lbs
 
Well, I haven't exactly plateaued. I'm not even close to my potential. I just let something like going home for a week distract me from doing the right things, which was to be prepared for a house full of goodies and tasty, not-so-healthy, cooking, haha.

Weighed in @ 165 this morning, so I guess I really didn't lose my gains...I've just been doing my diet half-assedly and partying a bit too much.

Switched up my workout regimen today. I had been doing 2x/1x week upper/lower circuit training. I'm thinking about doing a chest/shoulders/bis, back/tris, legs 1x week split. So today, for example, I did:

4x8-10 dumbbell press
4x8-10 dumbbell military press
4x8-10 bicep curls (with easy-curl bar)
4x8-10 incline dumbbell press
4x10-12 upright shoulder rows

Followed by 20 mins of 80% pace elliptical. I also think I'm going to try to start HIIT, now that the weather is starting to get nice here.
 
snookl187 said:
I use supps. I feel if I'm spending my hard earned dough on them I better do all I can to make sure they work. Still, focus is a work in progress especially diet! Also the best thing really is to do what your doing. Use AM as your network to stay motivated. Real world people in real world situations. Look at easy's transformation logs. If a guy his age with his test levels can do it. We sure as hell can!
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The problem isn't that I don't think I'm capable of doing it. I used to be 4% BF @ 140 lbs and ripped. (Okay, I was 18 and wrestling, but still ;) ) I just find myself side-tracked and having difficultly getting back into it.

I think the key is to chalk-up any failures in diet/exercise as things that "just happen" and not for me to think of them as the end of the world. Idk if any of y'all have the same effed up thought process, but once I eat a crap meal, I feel like the entire day is wasted so I might as well not go to the gym, continue to eat like crap the rest of the day, and chose to "restart" my program in the next day or so. I actually got passed that today, when I had some cake and nachos for my buddies work "baby shower" and still ended up going to the gym afterwards...I just chose to skip my protein shake to offset the calories.
 
C0rk said:
I think the key is to chalk-up any failures in diet/exercise as things that "just happen" and not for me to think of them as the end of the world. Idk if any of y'all have the same effed up thought process, but once I eat a crap meal, I feel like the entire day is wasted so I might as well not go to the gym, continue to eat like crap the rest of the day, and chose to "restart" my program in the next day or so. I actually got passed that today, when I had some cake and nachos for my buddies work "baby shower" and still ended up going to the gym afterwards...I just chose to skip my protein shake to offset the calories.
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Well sort of yes and sort of no :)

You can't chalk up failures as "just happening". What you can do is plan to have X number of cheat meals a week. Whether its 1 or 3 or 5 even (5 is stretching it tho), and have it be part of plan. You don't have to preplan for which meals they are each week, but have that expectation and use them for social occasions and don't feel bad about em.
 
EasyEJL said:
Well sort of yes and sort of no :)

You can't chalk up failures as "just happening". What you can do is plan to have X number of cheat meals a week. Whether its 1 or 3 or 5 even (5 is stretching it tho), and have it be part of plan. You don't have to preplan for which meals they are each week, but have that expectation and use them for social occasions and don't feel bad about em.
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Well put. Again, that goes against my philosophy of cheat meals as "failures" as opposed to the better idea that they are simply part of the diet. That's sounds like a lot better action plan. Thanks.

Anyone have advice on creatine/beta-alanine/BCAA dosages while I'm on this new regimen? Yes, I plan on googling and searching this board, but if you'd like to make it easy for me that would be :head:
 
If I'm going to an event where there is going to be lot's of dirty food I'll eat a big clean meal before I head to it. Haha yeah unfortunately you can't party like your 18 and still be ripped now. I think you'd be better off jumping into your recomp now. Slow and steady wins the race.
 
figure if you have 42 meals a week (6x7) then using 2 as cheats is less than 5%. It can't have that much impact, even if you take in 3x a normal meal in cals ;)

6g creatine, 6g beta alanine split in 3 2g doses, and as much bcass as you can afford. at least use 5-8g for a peri-workout drink, and for peri-cardio
 
IF it's creatine mono I think 5 grams pre and post workout is solid. don't bother loading it. I use 6 scoops of xtend during my workout. I don't know what that is in bullk BCAA's. Never used BA before.
 
EasyEJL said:
figure if you have 42 meals a week (6x7) then using 2 as cheats is less than 5%. It can't have that much impact, even if you take in 3x a normal meal in cals ;)
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Not to mention that my cheat meals usually consist of eating a white-flour sub roll and I tend to lower my meals down to 5 that day if I do cheat. Seems very reasonable.

EasyEJL said:
6g creatine, 6g beta alanine split in 3 2g doses, and as much bcass as you can afford. at least use 5-8g for a peri-workout drink, and for peri-cardio
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So creatine/beta-alanine don't have timing requirements (simply spread 'em throughout the day) ? Also, I read that creatine is best used with an insulin spike (taken with juice) but I really want to keep my insulin levels low throughout the day to maximize fat loss. Can I just take 'em with water?

Also, what is "peri-" ?
 
snookl187 said:
IF it's creatine mono I think 5 grams pre and post workout is solid. don't bother loading it. I use 6 scoops of xtend during my workout. I don't know what that is in bullk BCAA's. Never used BA before.
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Ah, I was planning on loading. I remember doing that back in college and didn't know it wasn't necessary.

Yes, I bought creatine mono.
 
peri is during. everyone talks about pre + post, peri is just as important :)

beta alanine + creatine are long term build up in body items, so timing isn't too critical. the immediate post workout creatine is nice for taking advantage of an insulin spike if you use a simple carb drink, but other than a little advantage then it doesn't matter much
 
EasyEJL said:
peri is during. everyone talks about pre + post, peri is just as important :)

beta alanine + creatine are long term build up in body items, so timing isn't too critical. the immediate post workout creatine is nice for taking advantage of an insulin spike if you use a simple carb drink, but other than a little advantage then it doesn't matter much
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Yeah, I figured it meant "during" because I see a lot of ppl talking about taking BCAA during their empty-stomach morning cardio.

I thought the BA was supposed to just make your body tingle. Hell, my lips are going crazy right now, haha.
 
Well my diet has been 99% clean this week (2 small cheats), workouts have been good and consistent (The standard 3-day split is so much better than circuit training) and I'm up to 168.

I'm almost positive that this is not "bad" weight, as I look and feel better than I have in a while. I have to chalk this up to a # of factors:

1) Creatine
2) Regular weight fluctuation
3) Adding a 2nd protein shake/day
4) Muscle-building
5) Creatine

I'm wondering whether using Creatine is the right thing. The reason I'm taking it is to put on muscle quicker. Should I do this for 6 weeks, then take myself off of it? Sure, it may hurt my performance when I do, temporarily, but won't the muscle built-up in that time period be worth it?
 
I don't cycle creatine, its year round, but I do change creatine types every month or two :)

weight going up isn't bad, so long as you look as lean or leaner in the mirror (unless you are in a weight based competitive sport)
 
Sorry I haven't been posting frequently. I think its better if I focus more long-term as opposed to every day, just so simple fluctuations in gains don't screw up the overall view of my progress. I'll continue to post every few days, instead of daily.

My weight is fluctuating around 168-170, so at least that has stabilized. I really like my new 3-day split routine (as opposed to the circuit-training) as I don't feel like absolute crap during my lifts. Instead of feeling nauseous, my muscle just stop working when I'm tired, so its a lot easier to lift to failure. Yesterday I started my 2nd week of splits and I felt really good...I don't write stuff down, but I think I went up in all my lifts.

Plus, I really don't mind running for 20 minutes afterwards...at least on upper-body days. I actually did sprints the other day (a form of HIIT?) doing about 15 sets of 10 sec sprints, followed by 20 secs jogging/walking.

My stomach also feels a lot more firm and I have a feeling of being more solid, overall. I don't muffin-top as much over my boxer-briefs, haha.
 
Got my BF % done today. The Orm BF tester machine thing showed 16.4%, which really pissed me off, haha. The skin-fold test, using 2 samples, show 14 and 15% which sounded a lot better. I know I look and feel better, so I think those are more accurate.

So, assuming I'm @ 14.5% now, that's about 4 lbs of fat lost and 4 lbs of muscle gained (since I'm about the same weight) in 2 months. I guess that's not horrible.
 
so long as its in the right direction its good. you are 30, you still have a bit of time left in you to look good in your coffin
 
C0rk said:
The problem isn't that I don't think I'm capable of doing it. I used to be 4% BF @ 140 lbs and ripped. (Okay, I was 18 and wrestling, but still ;) )
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Ok back to reality! ;) hahah... you don't know how many times a day I hear that. "well in highschool I used to be blah blah blah" Well it's not high school anymore and your body has changed a lot. 4% bf all the time isn't healthy and If you were 140lbs at your age now.. you might be on your death bed! The body really changes over the years. Sucks don't it? I too wish I could get to the shape I was around 19 yo. I think we all like to pretend we aren't growing up :( But hey man.. great job being dedicated! I would concentrate on building lean muscle though and things will change. You might be cheating a little more then you think too ;) Toss some fat burning supplements and get some bcaa's, creatine and some carbs during your workouts. Keep your body anabolic when it counts ;) You could def put on some more muscle. keep it up!

btw- go phils!
 
I actually haven't been taking my BCAA at all because I'm RETARDED.

I was about to say it seemed too expensive to bother with, given Easy's recommendation for 5-8g per serving (per day). I went to get the exact numbers, when I noticed the jar said 400mg per 1/4 teaspoon NOT tablespoon like I had originally though, which really means 1-2 T per dose NOT 4-8 T, haha. I thought that was a bit extreme.

So, yeah, I'm gonna start taking the BCAA more often now.
 
C0rk said:
I actually haven't been taking my BCAA at all because I'm RETARDED.

I was about to say it seemed too expensive to bother with, given Easy's recommendation for 5-8g per serving (per day). I went to get the exact numbers, when I noticed the jar said 400mg per 1/4 teaspoon NOT tablespoon like I had originally though, which really means 1-2 T per dose NOT 4-8 T, haha. I thought that was a bit extreme.

So, yeah, I'm gonna start taking the BCAA more often now.
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I like primaforce bcaa powder. 1 serving before with 30grams of gatorade and 1 serving after with 30g of gatorade seem to work good for recovery and help me lift harder. Def recommend primaforce. BCAA's is a wierd feeling for me. I notice I lift harder but it's not something I necessarily feel like creatine or NO supplement. It's just I look back and I say.. that was a good workout and then all the sudden I'm having many good workouts :)
 
Flaw said:
I like primaforce bcaa powder. 1 serving before with 30grams of gatorade and 1 serving after with 30g of gatorade seem to work good for recovery and help me lift harder.
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Well, that sounds like it might work out well for me. I usually mix up a protein shake and drink 1/2 before and 1/2 after my workout. Since BCAA's are a ***** to mix, blending them up in the shake was the way I planned on doing it.

How much BCAA per serving? 5g?

Still don't know about putting it in my water during cardio sessions though, haha.
 
C0rk said:
Well, that sounds like it might work out well for me. I usually mix up a protein shake and drink 1/2 before and 1/2 after my workout. Since BCAA's are a ***** to mix, blending them up in the shake was the way I planned on doing it.

How much BCAA per serving? 5g?

Still don't know about putting it in my water during cardio sessions though, haha.
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Protein without carbs before and after workouts isn't gonna do much. Primaforce bcaa's mix very well.

It's 4grams bcaa per serving.

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I got to sam's club and I get a big tub of gatorade powder. It's like $7 and lasts awhile. Waxy maize is by far the best carb I've tried but it's more expensive. Pick from one of the two and get some carbs around your workout. If you don't have any bcaa's left I recommend putting in about 1/4-1/2 scoop of whey protein with your carbs. Try to keep it at a 4:1 ratio of carbs to protein. Your protein will last a lot longer this way too!

The best combination I've found was whey protein scoop= 24 grams protein plus 5grams of creatine mono plus 60 grams of waxy maize starch. Great pumps, incredibly fast recovery between sets, big strength gains. I actually could lift a lot longer and harder and I have overtrained a lot because of this stack. You just have to judge how much is too much. Waxy maize is the supplement of the year IMO.

I took this week off from lifting but I may try larger dose carbs from gatorade 40grams or so and mess with 2 servings of bcaa's just to see what happens.
 
Flaw said:
Protein without carbs before and after workouts isn't gonna do much.
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Well, naturally I assumed a protein shake consisted of protein and carbs. For example, mine consist of:

Whey
Skim Milk
Non-fat Cottage Cheese
Rolled Oats
Blueberries

Plus, I'm not trying to bulk. I'm recomping. 40g-60g carbs @ ANY time isn't gonna work for me, let alone from sugary gatorade. I don't know anything about this "Waxy Maize" stuff, though. A quick google shows it to be some kind of wonder-carb, haha.
 
Best playoff games I've watched in a while...I have to show solidarity!

I boycotted last year cuz the Flyers blew.
 
Well, I never fell off the bandwagon, haha. I just didn't watch playoff hockey cuz my boys weren't in it.

Wish we had Luongo...though Biron is holding up well so far.
 
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