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Gaining strength while cutting fat log

Update

This week has been one of the most hardcore and incredible weeks of working out I've had in a long time. My lifts are still improving, I'm hitting two-a-days cardio, and at nothing less then an intensity that leaves me drenched. Ontop of all that, my diet has been incredible. Further good news, my lower back feels okay following yesterdays (phucket day) first attempt at lumbar strenuous exercises. I might wait just a bit before going over 405lbs on the deads, which is normally my first working set so it's not that much, but I'm just glad my back handle deads at all.

Now the bad news. Last Sunday, I weighed in at an exciting 218.8lbs, which I was thrilled about. I was convinced, convinced, convinced I'd lost 2-3lbs this week with my insane volume of cardio, ontop of 100% effort in my lifts, ontop of a clean diet, but this morning I weighed 218.5lbs.

I am convinced without a doubt in the universe that my calorie expenditure exceed my calorie intake, not to mention the effective fat burners I'm on (check my signature).

My motivation to be a cardio maniac has seriously declined, as I'm clearly not reaping what I'm sowing. Amidst of all my great news, the bottom line kind of sucks. My strength going up isn't all that exciting because that's something my body has always easily excelled in, it's fat loss that has been, and still is a vertical battle.

Current Update Bottom Line
I'm stronger at 218.5lbs then I was at 230lbs (but I really should be 215lbs-216lbs at this point)
 
Bro, nobody said it's an easy task to be dieting, but I think you should bite your thumb and think about it for a second .. You're busting your ass on cardio, twice a day, your strength is improving, body composition is in effect, so you're obviously burning fat while building muscle at the same time.. What more could you ask for, unless you just want to make a certain weight class for a certain event ?!

By the way, this is among the most interesting threads on this site. Ya better keep up with this and not bail ! ;)
 
Day 41

Pre-Workout Cardio
60 MIN part deux (I didn't plan on this, but at the end of 45 min I was still feeling good, drenched, but feeling good, so I set it for another 15 min and went at it)

Incline Chest & Touch on the shoulders (I had to change because my shirt was unbearably wet, but all I had was a jacket, so I was burning up throughout my entire workout!)

Smith, Incline Press
275lbs x 8 reps
285lbs x 6 reps
285lbs x 5 reps

Incline Db Flies
45lbs Db's x 8 reps
50lbs Db's x 7 reps
55lbs Db's x 6 reps

Incline Hammer Press
270lbs x 8 reps
290lbs x 6 reps
320lbs x 6 reps

Machine, Incline Press
300lbs x 8 reps
315lbs x 7 reps
330lbs x reps

Smith, Behind the Neck Shoulder Press
135lbs x 10 reps
155lbs x 8 reps
165lbs x 6 reps

Db Side Laterals
40lbs Db's x 10 reps
45lbs Db's x 8 reps
50lbs Db's x 6 reps

Cable, One Arm Side Laterals
40lbs x 10 reps
50lbs x 8 reps
60lbs x 6 reps

I'll only be hitting cardio once today. I have plans with the girl tonight.

Also, I get to eat carbs today, that's exciting right!
 
Norwegian said:
Bro, nobody said it's an easy task to be dieting, but I think you should bite your thumb and think about it for a second .. You're busting your ass on cardio, twice a day, your strength is improving, body composition is in effect, so you're obviously burning fat while building muscle at the same time.. What more could you ask for, unless you just want to make a certain weight class for a certain event ?!

By the way, this is among the most interesting threads on this site. Ya better keep up with this and not bail ! ;)
Click to expand...

Thanks man, there's no way I'm going to bail. I appreciate the encouragement. 60 min pre-workout cardio twice in a row man! I've never done that before.
 
Comparison Update

Weighing at 230lbs & (fresh)
Smith, Incline Press
225lbs x 8 reps
245lbs x 7 reps
255lbs x 4 reps

Weighing at 218lbs & (right after 60 min of cardio)
Smith, Incline Press
275lbs x 8 reps
285lbs x 6 reps
285lbs x 5 reps
 
Damn Volcom, this is one hell of a log. These are some pretty amazing results that you've had. Keep up the good work.

One question: Why use the Smith machine on incline? No spotters or lack of a good incline bench. Not ripping or anything just curious.
 
Still kicking ass!

Bud the numbers you put up on all of your exercises are quite impressive. To top that off this log in general is one of the better ones I have been witness to and taken part in. Great job man! Lastly, don't beat yourself up with the weight thing. Pay more attention to what you see in the mirror as opposed to what you see on the scale. Evidently you are doing the hardest of all training styles...Recomping! Your probably losing a good amount of fat and just packing on lean muscle...so in other words, give yourself a break and realize that! :D. Keep your head up and keep going strong!:thumbsup:
 
jas123 said:
Damn Volcom, this is one hell of a log. These are some pretty amazing results that you've had. Keep up the good work.

One question: Why use the Smith machine on incline? No spotters or lack of a good incline bench. Not ripping or anything just curious.
Click to expand...

I normally start with free weights for the first couple exercises. I don't normally use Smith as a starter, I actually consider the Smith as part of the "machines" portion of my routine (finishers). However, I did an hour of cardio before I got into my lifts today, so I didn't trust myself with free weights (as a starting exercise). I think I've only started off on a Smith twice, the two I compared here actually.

I prefer free weights, especially for strength purposes, it was the hour of pre-lift cardio thing today.

I tried to use my Deadlifts and Flat Bench (or some other consistent starting exercises) as my indicators of strength, but I injured my lower back so I haven't been able to hit Deadlifts since week 2. I just hit it again for the first time last night after a 3 week break and I felt okay, so I can go back to using Deads as a strength indicator.

On the note of strength gains, it's not just my starting exercises that are increasing, some exercises half way through, or at the very end are going up in numbers. Sometims I'd have a weak start, then hit a personal best by the 2nd, 3rd or 4th exercise, which is cool. Thanks for stopping by though Jas.
 
SamBoz19 said:
Bud the numbers you put up on all of your exercises are quite impressive. To top that off this log in general is one of the better ones I have been witness to and taken part in. Great job man! Lastly, don't beat yourself up with the weight thing. Pay more attention to what you see in the mirror as opposed to what you see on the scale. Evidently you are doing the hardest of all training styles...Recomping! Your probably losing a good amount of fat and just packing on lean muscle...so in other words, give yourself a break and realize that! :D. Keep your head up and keep going strong!:thumbsup:
Click to expand...

Thanks a lot man, I really appreciate the encouragement
 
For Jas

Day 3@230lbs
DEAD LIFTS
405lbs x 8 reps
455lbs x 5 reps
465lbs x 4 reps

Day 23@223lbs
DEAD LIFTS
405lbs x 5 reps
455lbs x 5 reps
475lbs x 1 rep

Then I injured my lower back, so I'll have to pick up on this next week.

Day 2@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

Day 9@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
315lbs x 3 reps

Day 16@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 4 reps
315lbs x 5 reps

Then my workout partners wanted to take the Db route.
 
EasyEJL said:
At your level its got to be horribly hard to continue to raise in strength while dropping weight
Click to expand...

The strength gains are edging upward much quicker then my weight is edging downward. I weigh around 197lbs-200lbs lean, that seems to be where my body is comfortable at, which is where I've weighed between (197lbs, 210lbs highest) for the past 5-6 years. This is the first time I've ever reached 230lbs, so I didn't think it would be this big of a challenge for my body to drop it. However, that doesn't seem to be the case, but I'm fighting the good fight until it happens.

I believe my strength in the smaller muscle groups may be coming to a halt soon, such as bi's, shoulders, but I believe my large muscle groups such as back and chest will continue to progress.
 
On an up note

This log has been focused on strength gains and weight loss, however, something else I'd like to mention is my improvment in cardio. In my first log I mentioned I was only able to perform 13 min on the stair-climber on level 5, meaning I was gassed at 9 min and said to hell with it all at 13 min and hit the red button cause it was all I had. Today, I can peform 60 min on the stair-climber at level 8, almost twice in one day and lift right afterward. That's a bright side, thanks for all the encouragement.
 
VolcomX311 said:
Day 3@230lbs
DEAD LIFTS
405lbs x 8 reps
455lbs x 5 reps
465lbs x 4 reps

Day 23@223lbs
DEAD LIFTS
405lbs x 5 reps
455lbs x 5 reps
475lbs x 1 rep

Then I injured my lower back, so I'll have to pick up on this next week.

Day 2@230lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
295lbs x 5 reps

Day 9@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 6 reps
315lbs x 3 reps

Day 16@225lbs
Flat Bench
275lbs x 8 reps
295lbs x 4 reps
315lbs x 5 reps

Then my workout partners wanted to take the Db route.
Click to expand...


Cool. Those are some amazing numbers and a great increase on flat BP. I haven't had a chance to look through this entire log, but I will eventually.
 
Out With The Old, In With The Recreate

As all of AM and their baby Mama knows, USPlabs has finally released the long awaited RECREATE, which sold out faster then High School Musical 2. I intended on starting my log with Recreate as my base, but the release date was too ambiguous for me to wait. However, it is here now and better late then never.

Next week I'm going to replace my current stack with the Recreate base. I have a tendency to over-stack, but considering Recreate is brand new to most of us (excluding reps), I'm going to keep my stack very simple, so the results aren't diluted and untraceable to which supplement did what. I suppose the best way to measure that would be to run Recreate solo, but that's just not how I roll. I'm sure there will be plenty of solo Recreate logs popping up as shipments begin to arrive at peoples doors.

I'm tapering off of ephedrine hcl and yohibmine hcl this week. I'm only taking them with my morning dose, instead of my normal 3 times a day dose, so next week I'll be starting my Recreate base on a very simple note:

- Recreate
- DCP
- Lipotrophin PM

I will have Anabolic Pump and Pslin in my arsenal, but considering my carbs are generally VERY low right now, with the exception of replenish days, I only take AP/Pslin in spurts here and there. (Pslin is rarely used, matter of fact, only on replenish days do I bring out the shotgun).

I hear Recreate has a very low stim effect, which I will miss, but I can look forward to the re-cycling in of the Ephedrine hcl and yohimbine hcl at a later time.

Last but far from least, along with the fat loss, strength gains are still a parallel objective, which has been going well. My strength gain progress has far exceeded my weight loss progress, but that doesn't surprise me. Strength and size is something my body excels in, it's the cutting that I have to fight tooth & nail yet endure a VERY slow progress.

Other vitamins/supps I'm on
- Multi Vitamin
- Vitamin C
- x4 serving Fish Oil
- x2 serving Sesamin Oil
- x2 serving ALA in the absence of AP dosage, but never together (via advice from Strategicmove, aka The Oracle)

Post-Workout Shake
- 30-60g Waxy Maze (depending on muscle group)
- 60g Whey
- 5 g BCAA
- 5 g Leucine
 
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Day 42

Day 42

Today was my first day back from Spring Break, which means it was a re-shock to my system in getting back to my daily schedule. Up by 6:30am, school until 11:30am, work by 12:00pm, off work by 5:30pm, straight to the gym and it really messed with my energy levels. On top of all that I’m tapering off of some very imperative stims. Today was a real fight at the gym.

Pre-Workout Cardio
I wanted to hit a 45-60min session, but I was toast by 30 min.
30 min fat loss on stairclimber at intensity 8

Bi's
EZ Bar Curls
90lbs x 10 reps
100lbs x 9 reps
110lbs x 6 reps

EZ Bar Reverse Curls
65lbs x 10 reps
85lbs x 8 reps
95lbs x 6 reps

Free Weight Loaded , Machine, One Arm Preacher Curls
45lbs x 8 reps
55lbs x 6 reps
65lbs x 4 reps

One Arm Cable Curls
60lbs x 8 reps
70lbs x 7 reps
60lbs x 5 reps

I was out. I'm probably going to need a couple days to get back in the swing of things. I miss my fake energy (stims)
 
Day 43, Feeling better already

Day 43

AM Cardio
60 min on stair-climber at intensity 7

I felt great this morning. Last nights 30 min session that wore me out discouraged me a bit, so this morning I made up for it. Now I'm at work until 5:00 and I'll be hitting the gym again for another session of cardio, then lifting. I'll probably sneak in a power nap during lunch.

I burned 885 kcals this morning, catching up to Norwegian's cardio sessions :stick:

PM Workout
Pre-Workout Cardio (To Be Done :head:)

BIG CHEST DAY (To Be Done :head:)
 
VolcomX311 said:
Day 43

AM Cardio
60 min on stair-climber at intensity 7

I felt great this morning. Last nights 30 min session that wore me out discouraged me a bit, so this morning I made up for it. Now I'm at work until 5:00 and I'll be hitting the gym again for another session of cardio, then lifting. I'll probably sneak in a power nap during lunch.

I burned 885 kcals this morning, catching up to Norwegian's cardio sessions :stick:

PM Workout
Pre-Workout Cardio (To Be Done :head:)

BIG CHEST DAY (To Be Done :head:)
Click to expand...

Your going to love Recreate :head:, and i'd suggest you stagger calories and carbs, have high, medium and low days for carbs but also cycle calories, this works incredibly well.
 
VolcomX311 said:
Day 43

AM Cardio
60 min on stair-climber at intensity 7

I felt great this morning. Last nights 30 min session that wore me out discouraged me a bit, so this morning I made up for it. Now I'm at work until 5:00 and I'll be hitting the gym again for another session of cardio, then lifting. I'll probably sneak in a power nap during lunch.

I burned 885 kcals this morning, catching up to Norwegian's cardio sessions :stick:

PM Workout
Pre-Workout Cardio (To Be Done :head:)

BIG CHEST DAY (To Be Done :head:)
Click to expand...


Hell yeah you have, bro ! .. and then some ! :head:

I know how it feels to not meet what you feel is a required goal ! This morning I almost passed out from exhaustion after 30 minutes on level 8 on fatburning mode (Stairmaster) and finished up with 10 minutes @ level 6. I had my first ALL-LEGS workout last night, and I'm walking as if I just got out of the Pen .. Definitely feeling my cardio is taking a toll as well, but man, you gotta agree few things feel better than the confidence you give yourself knowing you push yourself harder than anyone else !

Helluva job, my friend, I will continue to follow for however long this may go on for ! It looks like I'm having to make a new thread tonight, as I began my sponsored Drive/RPM re-comp stack last night, so I'll let ya know about that.

PEACE !
 
Norwegian said:
Hell yeah you have, bro ! .. and then some ! :head:

I know how it feels to not meet what you feel is a required goal ! This morning I almost passed out from exhaustion after 30 minutes on level 8 on fatburning mode (Stairmaster) and finished up with 10 minutes @ level 6. I had my first ALL-LEGS workout last night, and I'm walking as if I just got out of the Pen .. Definitely feeling my cardio is taking a toll as well, but man, you gotta agree few things feel better than the confidence you give yourself knowing you push yourself harder than anyone else !

Helluva job, my friend, I will continue to follow for however long this may go on for ! It looks like I'm having to make a new thread tonight, as I began my sponsored Drive/RPM re-comp stack last night, so I'll let ya know about that.

PEACE !
Click to expand...

Absolutely, at 50 min when I was ready to die out, I kept thinking, "10 more min to go, that's about 3 songs, I hope they're good songs! I need it!"

My calves are so strained, and I know I should rest them, but damn, I don't think I can. I've been stretching them in the stairway, but it's not helping too much.

Keep me update about your log.
 
Day 43, Completed & Legitimized

Day 43

AM Cardio
60 min on stair-climber at intensity 7

I felt great this morning. Last nights 30 min session that wore me out discouraged me a bit, so this morning I made up for it. Now I'm at work until 5:00 and I'll be hitting the gym again for another session of cardio, then lifting. I'll probably sneak in a power nap during lunch.

I burned 885 kcals this morning, catching up to Norwegian's cardio sessions

PM Workout
Pre-Workout Cardio
60 min on stair-stepper at intensity 5

From the stair-stepper straight to the bench, soaking wet (but I had a towel)

CHEST

Flat Bench
225lbs x 10 reps
275lbs x 8 reps
315lbs x 4 reps

Incline Bench
205lbs x 10 reps
225lbs x 8 reps
275lbs x 5 reps

Hammer Wide Grip Press
270lbs x 8 reps
320lbs x 7 reps
360lbs x 5 reps

Hammer Incline Press
230lbs x 9 reps
270lbs x 8 reps
320lbs x 6 reps

Free Weight Loaded Dip Machine
270lbs x 7 reps
290lbs x 7 reps
320lbs x 6 reps

Machine Fly Press
180lbs x 8 reps
195lbs x 6 reps
205lbs x 6 reps

Big day today, the craziest part is I'm not even tired. No mental or physical fatigue and my diet was sick tight today. Good stuff. I may lay off the cardio tomorrow, not because I want to, but my right calf is on the verge of a strain, I can feel it, so I may take a day off from cardio for safety and longevity purposes. 120 min of cardio today!!! :woohoo:
 
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Day 45

Day 45

AM Cardio
Major disappointment. Stair-climber, fat burner, 25 min at intensity 8. I've done the Stair-stepper at intensity 8 for an hour before and I've done the Stair-climber at intensity 7 for an hour, but the Stair-climber proved a bit much at intensity 8. I think for my weight and cardio-fitness, that intensity is more glycolytic then oxidative and I just didn't have the glycogen to provide the energy demand this morning.

My cardio-respiratory condition was fine. I wasn't breathing hard, I wasn't tired, but I just couldn't go on. Even when I stopped I wasn't standing there gassed, I just stopped in frustration and thought to myself, "what the hell is wrong with me?" So this morning I took an AP/Pslin and got a 6" tuna from Subway.

I have another cardio session tonight and I'll hopefully be able to make up for it.
 
VolcomX311 said:
Day 45

AM Cardio
Major disappointment. Stair-climber, fat burner, 25 min at intensity 8. I've done the Stair-stepper at intensity 8 for an hour before and I've done the Stair-climber at intensity 7 for an hour, but the Stair-climber proved a bit much at intensity 8. I think for my weight and cardio-fitness, that intensity is more glycolytic then oxidative and I just didn't have the glycogen to provide the energy demand this morning.

My cardio-respiratory condition was fine. I wasn't breathing hard, I wasn't tired, but I just couldn't go on. Even when I stopped I wasn't standing there gassed, I just stopped in frustration and thought to myself, "what the hell is wrong with me?" So this morning I took an AP/Pslin and got a 6" tuna from Subway.

I have another cardio session tonight and I'll hopefully be able to make up for it.
Click to expand...

Bro, I just looked at last night's log .. Fcukin' a, man, that's fcukin impressive !!! Not only the 120 minutes of cardio, but the insane amount of weights you're pressing ! And to consider that it's following cardio ............ you pokin' and not telling us ?! hahah ..

And after yesterday's activity I don't blame ya for cutting it short this morning. Sometimes you've just got to listen to your body. With the amount of work you've put on yourself for the last 44+ days, your body's bound to say, 'FCUK THIS!' every so often !
 
Norwegian said:
Bro, I just looked at last night's log .. Fcukin' a, man, that's fcukin impressive !!! Not only the 120 minutes of cardio, but the insane amount of weights you're pressing ! And to consider that it's following cardio ............ you pokin' and not telling us ?! hahah ..

And after yesterday's activity I don't blame ya for cutting it short this morning. Sometimes you've just got to listen to your body. With the amount of work you've put on yourself for the last 44+ days, your body's bound to say, 'FCUK THIS!' every so often !
Click to expand...

hahaha, I think that's exactly what it said to me this morning. Nice analogy.
 
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