thundergod
Well-known member
The Ocoee River is less than an hour from where I live. I've been there too many times to count. I was just there this Saturday. The Goddess and I took a long drive through the mountains.
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
The Ocoee River is less than an hour from where I live. I've been there too many times to count. I was just there this Saturday. The Goddess and I took a long drive through the mountains.
ScottyDoc
Well-known member
Day 58 - 09/06/2011 - Heavy Legs & Calves
Exercise 1: Leg Press
Set 1 - 2 plates on each side for 20 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps (getting there)
Set 5 - 10 plates on each side for 15 reps (working set-1)
Set 6 - 12 plates on each side for 10 reps (working set-2)
Set 7 - 12 plates on each side for 12 reps (working set-3)
Set 8 - 12 plates on each side for 13 reps (working set-4)
Set 9 - 12 plates on each side for 11 reps (working set-5)
Set 10 - 12 plates on each side for 12 reps (working set-6)
Set 11 - 12 plates on each side for 15 reps (working set-7)
Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 5 plates on each side for 25 reps (toes in)
Set 2 - 5 plates on each side for 23 reps (toes out)
Set 3 - 6 plates on each side for 18 reps (toes in)
Set 4 - 6 plates on each side for 14 reps (toes out)
Set 5 - 5 plates on each side for 16 reps (toes in)
Set 6 - 5 plates on each side for 15 reps (toes out)
- Energy was absolutely fantastic, probably from all the bad carbs and fats, but I zoomed through this entire workout in 45 minutes, not once did I feel gassed, I mean don't get me wrong, I felt like I ran a 50yd dash after every heavy leg set, but recovered within 2-3 minutes and was going after my next set, with calves I took about 1 min between sets, Zoom... Zoom... Baby, Yeah, get some!!! I spent 30 minutes in the Sauna straight, I knew I was limited on time, so instead of getting out and cooling off once in the middle I just pushed the limits and went for a full 30mins.
Diet:
Meal 1 - 6 egg whites/1 yoke (post workout)
Meal 2 - 2 cans of tuna & 1 can of spinach
Meal 3 - 8oz. Baked Chicken & 1 can of green beans
Meal 4 - 8oz. Baked Chicken & 1 can of green beans
Meal 5 - 2 scoops of Whey Protein
* I didn't really skip a meal on purpose, I just still felt full when I woke up, so I went to the gym on an empty stomach and started my meals after the gym and don't see the need to forcefully squeeze an extra meal in just so I can have that magic number of 6 meals in a day, normally I like to eat my pre-workout meal, but I cheated two days in a row, missing one pre-workout meal is not going to kill me, not that I think it is going to help me either, just didn't feel like it, so basically what I'm trying to say is, I didn't skip it thinking that would make up for all my bad eating, LoL, I know better than that, what is going to make up for it is consistency, day in and day out, eating the way I have been and should be eating in order to accomplish my goals! Again, I am not going to lose any sleep over my two day binge, but it is the last of them, or they will hinder me from accomplishing my goals and as said before, I HIT MY GOALS!!!
Exercise 1: Leg Press
Set 1 - 2 plates on each side for 20 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps (getting there)
Set 5 - 10 plates on each side for 15 reps (working set-1)
Set 6 - 12 plates on each side for 10 reps (working set-2)
Set 7 - 12 plates on each side for 12 reps (working set-3)
Set 8 - 12 plates on each side for 13 reps (working set-4)
Set 9 - 12 plates on each side for 11 reps (working set-5)
Set 10 - 12 plates on each side for 12 reps (working set-6)
Set 11 - 12 plates on each side for 15 reps (working set-7)
Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 5 plates on each side for 25 reps (toes in)
Set 2 - 5 plates on each side for 23 reps (toes out)
Set 3 - 6 plates on each side for 18 reps (toes in)
Set 4 - 6 plates on each side for 14 reps (toes out)
Set 5 - 5 plates on each side for 16 reps (toes in)
Set 6 - 5 plates on each side for 15 reps (toes out)
- Energy was absolutely fantastic, probably from all the bad carbs and fats, but I zoomed through this entire workout in 45 minutes, not once did I feel gassed, I mean don't get me wrong, I felt like I ran a 50yd dash after every heavy leg set, but recovered within 2-3 minutes and was going after my next set, with calves I took about 1 min between sets, Zoom... Zoom... Baby, Yeah, get some!!! I spent 30 minutes in the Sauna straight, I knew I was limited on time, so instead of getting out and cooling off once in the middle I just pushed the limits and went for a full 30mins.
Diet:
Meal 1 - 6 egg whites/1 yoke (post workout)
Meal 2 - 2 cans of tuna & 1 can of spinach
Meal 3 - 8oz. Baked Chicken & 1 can of green beans
Meal 4 - 8oz. Baked Chicken & 1 can of green beans
Meal 5 - 2 scoops of Whey Protein
* I didn't really skip a meal on purpose, I just still felt full when I woke up, so I went to the gym on an empty stomach and started my meals after the gym and don't see the need to forcefully squeeze an extra meal in just so I can have that magic number of 6 meals in a day, normally I like to eat my pre-workout meal, but I cheated two days in a row, missing one pre-workout meal is not going to kill me, not that I think it is going to help me either, just didn't feel like it, so basically what I'm trying to say is, I didn't skip it thinking that would make up for all my bad eating, LoL, I know better than that, what is going to make up for it is consistency, day in and day out, eating the way I have been and should be eating in order to accomplish my goals! Again, I am not going to lose any sleep over my two day binge, but it is the last of them, or they will hinder me from accomplishing my goals and as said before, I HIT MY GOALS!!!
ScottyDoc
Well-known member
Hell No... No worries there, I have a goal and I will hit my mark, believe me, I'm not going to let anything (minus an injury/knock on wood) stop me from achieving my goals!
I have never had a bad Rafting experience, but our guide this time around was AWESOME, I mean if anyone goes white water rafting on the OCOEE RIVER in Tennessee, you have to go with HIGH COUNTRY ADVENTURES... Invalid Link Removed, all the guides were awesome and compared to the other companies we saw going by, we were definitely with the right company, we stopped at like every other rapid to do some neat trick of dunking the front, side or back end of the raft where we were like completely under water, or spinning in a vortex, you name it we did it and I don't think the other guides for the other companies were experienced as these guys, it is kind of funny because all the guides for the other companies were much better looking and in great shape, but they just kept going, no stopping and doing tricks what-so-ever, all our guides were 30+ yrs old have been with HIGH COUNTRY for at least 5+yrs, some of which have been with the company for 10-15yrs and they all looked like RIVER Bum's. Needless to say, HIGH COUNTRY has earned my Rafting business for LIFE!!!
DreamWeaver
Legend
I love training fasted...
Yah the rafting looks awesome, don't it??
Yah the rafting looks awesome, don't it??
TurningGreen
Well-known member
Impressive legs Doc. I finally did workout 1 of Kleen's Iron Warrior, I had a bit of trouble climbing out of the leg press...good stuff!
TurningGreen
Well-known member
meximuscles
New member
Looks like you had a blast at the Ocoee! Man that looks like so much fun. I went there back in 2006 and it was great. We hit a class 3 rapid (not too bad) and I went flying overboard. Luckily our guide was this really awesome butch lady named rose..ha..no offense to anyone, but she literally pulled me out of the rapids with one arm yelling "Get your a$$ back in here!" Absolutely priceless and a great story to tell to this day. Well keep it going man...you got your cheat out of the way right.
thundergod
Well-known member
Those Tennessee women are damn strong!!!:toofunny:
ScottyDoc
Well-known member
OK... Today is UPDATE TIME...
Starting Stats (2010) vs. Starting Stats (2011) vs. Todays Stats:
Height - 74 in. vs. 74” vs. 74”
Bodyweight - 237 Lbs vs. 251 Lbs vs. 238 Lbs
Lean Body Mass - 194.6 Lbs vs. 200 Lbs vs. 202.67 Lbs
Fat Mass - 42.4 Lbs vs. 51 Lbs vs. 35.33 Lbs
Body Fat % - 17.9% vs. 20.3% vs. 14.2%
Starting Measurements (2010) vs. Starting Measurements (2011) vs. Todays Measurements (taken non-flexed):
Neck - 16.5” vs. 16.25” vs. 16”
Shoulders - 55.5” vs. 54.5” vs. 55”
Chest - 46.8” vs. 46.5” vs. 47.5”
Abdomen - 42.5” vs. 44” vs. 41”
Waist - 40” vs. 42.5” vs. 39”
Hips - 43.5” vs. 46.5” vs. 43”
Bicep (R) - 15” vs. 15.25” vs. 15.5”
Thigh (R) - 22.75” vs. 23” vs. 23”
Calfs (R) - 16.1” vs. 17.25” vs. 17”
- OK, so I am pleased with my pictures, I am pleased with the way I am looking in the mirror, and I am way stronger and I believe I look even bigger, & I am pleased with my individual body part measurements, but I had to use someone else to take my body fat today because the girl that is usually there was not there and she did it three times and came up with a different reading all 3 times, first time she had me at 16.4% BF, then 14.8%, and then finally 14.2%, I don't know what the hell to think, so I'm posting the lowest reading, I don't know if the first girl has been wrong or whatever, all I know is it really sucks because at least with the 1st girl I was at least being able to gauge my fat loss via consistency, so unfortunately, I'm just going to have to take my BF, LBs of Fat, & LBM all with a grain of salt, but I was informed that in the next week or two, sometime soon they are going to have someone come into the gym and offer the water submersion BF testing, if it isn't too expensive I will be getting that done for precision purposes! I'm mostly upset with that fact that my BF differs so much with who takes it, how will I ever really know if I get below 4.6% with the bet/Tutu challenge between Kleen and I, I mean I don't want to win just because I don't want to wear a Tutu, and I don't want to lose because of inaccuracy either, words of advice, encouragement, anything... Bueler... Bueler???
OK, now for the pictures....
This Year's Starting Picture (front pose) vs. Today's Picture (front pose)
Invalid Link RemovedInvalid Link Removed
This Year's Starting Picture (side pose) vs. Today's Picture (side pose)
Invalid Link RemovedInvalid Link Removed
* Yes, I do wear the same thing every single day when I'm working at the warehouse, LoL!
Starting Stats (2010) vs. Starting Stats (2011) vs. Todays Stats:
Height - 74 in. vs. 74” vs. 74”
Bodyweight - 237 Lbs vs. 251 Lbs vs. 238 Lbs
Lean Body Mass - 194.6 Lbs vs. 200 Lbs vs. 202.67 Lbs
Fat Mass - 42.4 Lbs vs. 51 Lbs vs. 35.33 Lbs
Body Fat % - 17.9% vs. 20.3% vs. 14.2%
Starting Measurements (2010) vs. Starting Measurements (2011) vs. Todays Measurements (taken non-flexed):
Neck - 16.5” vs. 16.25” vs. 16”
Shoulders - 55.5” vs. 54.5” vs. 55”
Chest - 46.8” vs. 46.5” vs. 47.5”
Abdomen - 42.5” vs. 44” vs. 41”
Waist - 40” vs. 42.5” vs. 39”
Hips - 43.5” vs. 46.5” vs. 43”
Bicep (R) - 15” vs. 15.25” vs. 15.5”
Thigh (R) - 22.75” vs. 23” vs. 23”
Calfs (R) - 16.1” vs. 17.25” vs. 17”
- OK, so I am pleased with my pictures, I am pleased with the way I am looking in the mirror, and I am way stronger and I believe I look even bigger, & I am pleased with my individual body part measurements, but I had to use someone else to take my body fat today because the girl that is usually there was not there and she did it three times and came up with a different reading all 3 times, first time she had me at 16.4% BF, then 14.8%, and then finally 14.2%, I don't know what the hell to think, so I'm posting the lowest reading, I don't know if the first girl has been wrong or whatever, all I know is it really sucks because at least with the 1st girl I was at least being able to gauge my fat loss via consistency, so unfortunately, I'm just going to have to take my BF, LBs of Fat, & LBM all with a grain of salt, but I was informed that in the next week or two, sometime soon they are going to have someone come into the gym and offer the water submersion BF testing, if it isn't too expensive I will be getting that done for precision purposes! I'm mostly upset with that fact that my BF differs so much with who takes it, how will I ever really know if I get below 4.6% with the bet/Tutu challenge between Kleen and I, I mean I don't want to win just because I don't want to wear a Tutu, and I don't want to lose because of inaccuracy either, words of advice, encouragement, anything... Bueler... Bueler???
OK, now for the pictures....
This Year's Starting Picture (front pose) vs. Today's Picture (front pose)
Invalid Link RemovedInvalid Link Removed
This Year's Starting Picture (side pose) vs. Today's Picture (side pose)
Invalid Link RemovedInvalid Link Removed
* Yes, I do wear the same thing every single day when I'm working at the warehouse, LoL!
DreamWeaver
Legend
Shocking difference Al !! but I'm not shocked lol
TurningGreen
Well-known member
Awesome bro, reps for you. Great dedication Doc, your hard work is very evident.
ScottyDoc
Well-known member
Day 59 - 09/07/2011 - Shoulders, Traps, & Abs
Exercise 1: Dumbbell Shoulder Presses
Set 1 - 35Lbs each arm for 20 reps
Set 2 - 45Lbs each arm for 20 reps
Set 3 - 55Lbs each arm for 20 reps
Set 4 - 65Lbs each arm for 15 reps
Set 5 - 75Lbs each arm for 10 reps
Set 6 - 85Lbs each arm for 8 reps
Set 7 - 75Lbs each arm for 10 reps
Set 8 - 75Lbs each arm for 8 reps
Set 9 - 65Lbs each arm for 12 reps
Exercise 2: Super-Set Lateral & Rear Delt Flys
Set 1 - 20Lbs each arm Lat. Delt for 15 reps, immediately followed by 30Lbs each arm rear delts for 12 reps
Set 2 - 20Lbs each arm Lat. Delt for 15 reps, immediately followed by 30Lbs each arm rear delts for 10 reps
Set 3 - 15Lbs each arm Lat. Delt for 15 reps, immediately followed by 25Lbs each arm rear delts for 15 reps
Set 4 - 15Lbs each arm Lat. Delt for 15 reps, immediately followed by 25Lbs each arm rear delts for 15 reps
Exercise 3: Machine Shoulder Presses
Set 1 - 90Lbs each arm for 20 reps
Set 2 - 90Lbs each arm for 17 reps
Set 3 - 90Lbs each arm for 15 reps
Set 4 - 90Lbs each arm for 15 reps
Exercise 4: Dumbbell Shrugs
Set 1 - 100Lbs each arm for 25 reps
Set 2 - 100Lbs each arm for 25 reps
Set 3 - 100Lbs each arm for 20 reps
Set 4 - 90Lbs each arm for 25 reps
Exercise 5: Hanging Abs & Obliques (body weight)
Set 1 - 40 reps side to side, immediately followed by 20 reps in front
Set 2 - 30 reps side to side, immediately followed by 15 reps in front
Set 3 - 30 reps side to side, immediately followed by 15 reps in front
Set 4 - 30 reps side to side, immediately followed by 15 reps in front
* Workout felt good, felt strong and I finished in 1 hour & 15 minutes, afterwards I took about a 10 minute break before going to do 1 hour of cardio on the elliptical machine. Still kinda bummed about my body fat & lean body mass measurements, I just don't know what to think, trying to block it out and just concentrate on my individual body measurements improvements and my overall improvement via mirror/pictures.
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke (post-workout)
Meal 3 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 4 - 2 cans of tuna in water & 1 can of green beans
Meal 5 - 50g Protein (Pure Protein RTD)
Meal 6 - 8oz Baked Chicken Breast & 1 can of green beans
2+ gallons of water all day long
Exercise 1: Dumbbell Shoulder Presses
Set 1 - 35Lbs each arm for 20 reps
Set 2 - 45Lbs each arm for 20 reps
Set 3 - 55Lbs each arm for 20 reps
Set 4 - 65Lbs each arm for 15 reps
Set 5 - 75Lbs each arm for 10 reps
Set 6 - 85Lbs each arm for 8 reps
Set 7 - 75Lbs each arm for 10 reps
Set 8 - 75Lbs each arm for 8 reps
Set 9 - 65Lbs each arm for 12 reps
Exercise 2: Super-Set Lateral & Rear Delt Flys
Set 1 - 20Lbs each arm Lat. Delt for 15 reps, immediately followed by 30Lbs each arm rear delts for 12 reps
Set 2 - 20Lbs each arm Lat. Delt for 15 reps, immediately followed by 30Lbs each arm rear delts for 10 reps
Set 3 - 15Lbs each arm Lat. Delt for 15 reps, immediately followed by 25Lbs each arm rear delts for 15 reps
Set 4 - 15Lbs each arm Lat. Delt for 15 reps, immediately followed by 25Lbs each arm rear delts for 15 reps
Exercise 3: Machine Shoulder Presses
Set 1 - 90Lbs each arm for 20 reps
Set 2 - 90Lbs each arm for 17 reps
Set 3 - 90Lbs each arm for 15 reps
Set 4 - 90Lbs each arm for 15 reps
Exercise 4: Dumbbell Shrugs
Set 1 - 100Lbs each arm for 25 reps
Set 2 - 100Lbs each arm for 25 reps
Set 3 - 100Lbs each arm for 20 reps
Set 4 - 90Lbs each arm for 25 reps
Exercise 5: Hanging Abs & Obliques (body weight)
Set 1 - 40 reps side to side, immediately followed by 20 reps in front
Set 2 - 30 reps side to side, immediately followed by 15 reps in front
Set 3 - 30 reps side to side, immediately followed by 15 reps in front
Set 4 - 30 reps side to side, immediately followed by 15 reps in front
* Workout felt good, felt strong and I finished in 1 hour & 15 minutes, afterwards I took about a 10 minute break before going to do 1 hour of cardio on the elliptical machine. Still kinda bummed about my body fat & lean body mass measurements, I just don't know what to think, trying to block it out and just concentrate on my individual body measurements improvements and my overall improvement via mirror/pictures.
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke (post-workout)
Meal 3 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 4 - 2 cans of tuna in water & 1 can of green beans
Meal 5 - 50g Protein (Pure Protein RTD)
Meal 6 - 8oz Baked Chicken Breast & 1 can of green beans
2+ gallons of water all day long
ScottyDoc
Well-known member
Measurements from 2 weeks ago.. vs.. This Week's Measurements:
Neck - 16.5” vs. 16”
Shoulders - 53.0” vs. 55”
Chest - 48” vs. 47.5”
Abdomen - 41” vs. 41”
Waist - 41” vs. 39”
Hips - 44” vs. 43”
Bicep (R) - 15.5” vs. 15.5”
Thigh (R) - 23.5” vs. 23”
Calfs (R) - 17” vs. 17”
Neck - 16.5” vs. 16”
Shoulders - 53.0” vs. 55”
Chest - 48” vs. 47.5”
Abdomen - 41” vs. 41”
Waist - 41” vs. 39”
Hips - 44” vs. 43”
Bicep (R) - 15.5” vs. 15.5”
Thigh (R) - 23.5” vs. 23”
Calfs (R) - 17” vs. 17”
ScottyDoc
Well-known member
Re-Check... I messed up those measurements between abdomen and waist, I had them backwards, when reposting the comparison of two weeks ago to today's measurements, I realized what I did, my bad, fixed now!
thetinyguy
Well-known member
Awesome work Al your looking a TON better, your literally sprinting toward your goal! Also looks like your gonna have some more LBM this time around that's gotta make you happy too. 
Mrodz
Active member
LOL I just saw the Rafting pics, looks like a lot of fun, everybody seemed so enthusiastic about taking a beating!! I've always wanted to try that out, been kyaking a few times, I'm not sure theres a river like that here. Good excuse to travel tho 
a bit late but, Happy Anniversary
a bit late but, Happy Anniversary
ScottyDoc
Well-known member
LOL I just saw the Rafting pics, looks like a lot of fun, everybody seemed so enthusiastic about taking a beating!! I've always wanted to try that out, been kyaking a few times, I'm not sure theres a river like that here. Good excuse to travel tho
a bit late but, Happy Anniversary
Thanks & Yes, you really should try it one day, it will be the funnest beating you have ever taken, I mean if you get a good guide, it is an amazing rush of adrenaline and for anyone who likes a physical challenge, outdoors and water, a pure joy of an adventure!!!
ScottyDoc
Well-known member
Awesome work Al your looking a TON better, your literally sprinting toward your goal! Also looks like your gonna have some more LBM this time around that's gotta make you happy too.
Thanks Bro, but I'm still a little disappointed in the fact that the measurements are all whacked out, I mean it is just frustrating not knowing what to gage my progress on, I mean according to body fat & lean body mass measurements from 2 weeks ago til today, I have gone up in fat and down in lean body mass, which based on how I feel, and how I know I look in both the pictures and in the mirror, that is impossible, I mean maybe I'm holding a tiny bit more water than I was a day before my anniversary, but I'm not holding enough to mess up my measurements from two weeks ago compared to today, no way! Don't get me wrong, this is not going to deter me from giving this all I have and continuing at full speed to the finish-line, I just prefer a consistent way to gage my progress and also for posting purposes, etc. But oh-well, I know my individual body part measurements are 100% accurate and well, pictures don't lie, so I will have to just go on those I guess!
thetinyguy
Well-known member
Don't sweat it Al, to be honest that's the exact same reason why i do not like taking measurements anymore. They literally will F**k with your head and kill your positive attitude. You ARE making progress too it's just that the changes may be more subtle, sometimes i honestly HATE numbers. Only ones i really always pay attention to are lifts, keep up the good work man and pay attention to what you see in the mirror and not as much to the numbers, It'll make you happier and less stressed over the numbers.
DreamWeaver
Legend
A 2 inch loss on the waist usually means about 2% loss in body fat at least.
thetinyguy
Well-known member
Exactly that's all there is to it!
MrKleen73
Legend
First to cover the end of the Tutu Challenge contest
I think we can either go with a picture comparison or you can go with a bf measurement type that you trust. Pics can be hard to tell especially if you are tanning now and were not then. You could always go to a college and get the hydrostatic test.
Actually I really want to do that one day. Oh wait I see in here you said they are bringing one in to your gym so you can get one done which is awesome. Out of all the tests that one is probably the most accurate but do it in the morning and don't drink much or it will skew your results. It will count the fluids in your stomach as LBM.
Any way you want to do it I trust you. With pictures I say make sure you are lean enough to see a relatively obvious difference in the pics does that sound fair? Considering as we said that 1% can make a huge difference .5% can make a pretty darn noticeable difference if in a picture we should not have to debate it much.
My honest assesment of the pics you have up now I would put you around 15% over or under by a percent, so the bf reading looks close to accurate to me. However I would put your starting pics closer to 25% than 20%. From the looks of it you had a lot of visceral fat that could not be measured with a caliper. I may be wrong and am simply going on sight. In either case, you are well on your way to a 6-5.5% Thor for Halloween. Also you could be lower and your skin being tight. Remember you are going to seem to lose LBM right now because you are dropping water like a bad habit. I warned you about a week ago to expect this due to less and less 1-Andro and increasing doses of EPI-V. No real LBM is being lost but water weight is LBM because it is not fat mass. All of that being said to lose what looks to me like 10% in the last 8-9 weeks is phenomenal!!! Let's keep your eye on the prize here and keep moving. Remember you are not losing LBM that is obvious but water weight will skew the LBM levels, and you should expect that to continue to look like it is dropping even though the size of the muscle fiber is probably growing or at the minimum staying the same.
Also you were the biggest stud on the boat. Looking huge brother!
I think we can either go with a picture comparison or you can go with a bf measurement type that you trust. Pics can be hard to tell especially if you are tanning now and were not then. You could always go to a college and get the hydrostatic test.
Actually I really want to do that one day. Oh wait I see in here you said they are bringing one in to your gym so you can get one done which is awesome. Out of all the tests that one is probably the most accurate but do it in the morning and don't drink much or it will skew your results. It will count the fluids in your stomach as LBM. Any way you want to do it I trust you. With pictures I say make sure you are lean enough to see a relatively obvious difference in the pics does that sound fair? Considering as we said that 1% can make a huge difference .5% can make a pretty darn noticeable difference if in a picture we should not have to debate it much.
My honest assesment of the pics you have up now I would put you around 15% over or under by a percent, so the bf reading looks close to accurate to me. However I would put your starting pics closer to 25% than 20%. From the looks of it you had a lot of visceral fat that could not be measured with a caliper. I may be wrong and am simply going on sight. In either case, you are well on your way to a 6-5.5% Thor for Halloween. Also you could be lower and your skin being tight. Remember you are going to seem to lose LBM right now because you are dropping water like a bad habit. I warned you about a week ago to expect this due to less and less 1-Andro and increasing doses of EPI-V. No real LBM is being lost but water weight is LBM because it is not fat mass. All of that being said to lose what looks to me like 10% in the last 8-9 weeks is phenomenal!!! Let's keep your eye on the prize here and keep moving. Remember you are not losing LBM that is obvious but water weight will skew the LBM levels, and you should expect that to continue to look like it is dropping even though the size of the muscle fiber is probably growing or at the minimum staying the same.
Also you were the biggest stud on the boat. Looking huge brother!
lukehayd
Legend
WHAT!?! You mean I repped you for nothing!? J.K. You still deserve it! Great work!
ScottyDoc
Well-known member
First to cover the end of the Tutu Challenge contest
I think we can either go with a picture comparison or you can go with a bf measurement type that you trust. Pics can be hard to tell especially if you are tanning now and were not then. You could always go to a college and get the hydrostatic test.
Any way you want to do it I trust you. With pictures I say make sure you are lean enough to see a relatively obvious difference in the pics does that sound fair? Considering as we said that 1% can make a huge difference .5% can make a pretty darn noticeable difference if in a picture we should not have to debate it much.
My honest assesment of the pics you have up now I would put you around 15% over or under by a percent, so the bf reading looks close to accurate to me. However I would put your starting pics closer to 25% than 20%. From the looks of it you had a lot of visceral fat that could not be measured with a caliper. I may be wrong and am simply going on sight. In either case, you are well on your way to a 6-5.5% Thor for Halloween. Also you could be lower and your skin being tight. Remember you are going to seem to lose LBM right now because you are dropping water like a bad habit. I warned you about a week ago to expect this due to less and less 1-Andro and increasing doses of EPI-V. No real LBM is being lost but water weight is LBM because it is not fat mass. All of that being said to lose what looks to me like 10% in the last 8-9 weeks is phenomenal!!! Let's keep your eye on the prize here and keep moving. Remember you are not losing LBM that is obvious but water weight will skew the LBM levels, and you should expect that to continue to look like it is dropping even though the size of the muscle fiber is probably growing or at the minimum staying the same.
Also you were the biggest stud on the boat. Looking huge brother!
Thanks Bro, first, I was tan in those pictures I posted of me the day before I did the "Silver Surfer" as tan as I can get anyway, which is about how tan I am now or definitely will be by the time I am that lean for sure. Unless I get a handle on this body fat testing and can get some more consistency, then we will just have to go with the pictures, but it will be hard to tell if I am only like .1 or .2 leaner, but I guess we can just see when the time comes, to be honest with you, I'm just gonna give it my all until December 1st, at which time I will switch over to Lean Gains for Maintenance and probably make another big push to get totally shredded for the opening of the pools in May/June, meaning I will Start my big push around the beginning to middle of March, which should be plenty of time if I keep myself in the single digits which I am sticking to my guns and I WILL DO THAT! Anyway, I just say if there is any question comparing my 2008 pictures to my future Nov/Dec. final pictures then I will just do the Tutu Dance to Lady Gaga and have fun with it, Fugg it, I care more about hitting my goal than I do about wearing to Tutu to be honest with you! So I am saying it right now, if there is any question any doubt what-so-ever, then I just do the Tutu and no worries, I'll own that Motha-Fugga!
ScottyDoc
Well-known member
Yeah, sorry about that, when you said "wow 5" in the abdomen," I was like "What???" and then when I went back and looked, I flip flopped abdomen with waist, because I was like wait, my waist is definitely smaller than my abdomen and not the other way around, LoL, now in a few more weeks I expect them to be within one inch of one another or damn close!!!
MrKleen73
Legend
Cool I looked back at the pic after I said that about the tanning. I think the background and what not washed you out a but realized it looked like you had been tanning for some reason I thought you mentioned tanning now and not tanning before. May have just been for one of your update pics regarding the before pic. I honestly figured when you said you were going to get leaner than before you meant noticeably not in the .1 or .2 percent range. You seem to have that go big or go home mentality. That is why I made the comment it should be a noticeable difference. I just can't imagine your goal being to settle for the minimum of the requirements. My assumption is of course based on having a high regard for you and should be considered a compliment. You are going to slay this I know it. If not you are going to the the baddest dude in a tutu that I have ever seen. Well not including Dwayne Johnson. He is a friggen beast!!! HMMMM May need to go watch Faster now.
ScottyDoc
Well-known member
Let's put it this way, I have no plans on cheating on my diet until the day after Halloween, which I will cheat for just one day and then back on my diet as serious as ever until the end of November, which I will prepare for that the same way I intend to prepare for Halloween, like it is the day of a contest, with drinking distilled water for like 5 days prior, taking a natural diuretic (taraxatone) and carb cycling with the day of being a carb day. Also, I believe the contest will actually be on Saturday while the actual day of Halloween this year is on a Monday, so I will be doing those 1 exercise per body part, full body workouts, super-setting everything as much as possible on Monday, Wednesday, & Friday and no exercise the day of... Saturday! Well, I will do the same thing for the week before leading up to the last day of November and have my (photographer) buddy take a bunch of pictures with me posing, flexing, lifting weights (if I can find a gym that allows pictures inside, a lot of them don't, but I think my new gym will), etc. And however lean that is, we will have to either completely agree I am noticeably leaner than my pre-Halloween pictures of 2008 or it's Tutu-Time!!!
Here are a few pictures from the day before Halloween 2008, where I was 4.6%...
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OK, so if I don't look Tan in those picts... FYI... That is as tan as I can get without painting on a tan!
TurningGreen
Well-known member
You have set the bar high my friend, but I have no doubt you will crush last years physique...and you'll have a big ol' steel hammer to do it with!
ScottyDoc
Well-known member
Last year I hit 5.3%, the pictures you are looking at were from 2008 where I was only 183Lbs body weight and was at 4.6%, so three years ago Bro, just wanna be crystal clear and honest! But, with that being said, that is the leanest I have ever been and is the basis of the "Tutu Challenge" that I hit a NEW PR of below 4.6%, as in I look better than I have ever looked before or I wear the Tutu, get it?
MrKleen73
Legend
Nice right cross into the inside leg kick on that bag from what it looks like. Daddy Likey!
You look like a stud and you can see your tan much better in these pics. Flash was up close and a red background in the other shot kind of washed the color off you but here it is obvious.
You look like a stud and you can see your tan much better in these pics. Flash was up close and a red background in the other shot kind of washed the color off you but here it is obvious.
thundergod
Well-known member
Your progress is really steam-rolling forward now, big Al. Awesome stuff. Amazing transformation from just mere weeks ago.
Color me shocked and awed........:smileeek:
Color me shocked and awed........:smileeek:
ScottyDoc
Well-known member
Thanks Bro, hoping to continue this progress all the way til Halloween and then give myself one good day to CHEAT my A$$ off on my diet, then back to strict as can be to make sure I give this "Tutu-Challenge" my all until December 1st! Then afterwards, like it has been pointed out many, many, many times not lose what I have achieved by switching over to a more maintenance style of eating (LEAN GAINS) until I start dieting hard again which will be around March/April depending on where I am then to get ready for Summer! I will be shooting to stay 8% or less until March/April which will make my mini-harder dieting run much easier and then try really hard to hold onto 6% or leaner for the Summer, Kleen is under the opinion that I can do all that I have just said using lean gains, but just adjusting the macros, calories, and quality of food when trying to get down to 6% and maintaining it for the Summer, I see what he has done, I trust him, so I shall do my best to follow in his footsteps!
ScottyDoc
Well-known member
Day 60 - 09/08/2011 - Slept in, my body needed it, but because of the Monday Holiday and my refusal to miss/skip a body part & my refusal to do another mega 3 body parts in one workout, I'm going to go tonight after work and hit Light Legs & Calves! That way tomorrow morning (Friday) will be Back, Biceps & Abs, and then Saturday morning will be Chest, Triceps, & Calves and my week will be complete, and I will be HAPPY!!! So there will be another Day 60 post with my workout in it from tonight!
Oh... and my Diet:
Meal 1 - 8oz Baked Chicken & 1 can of green beans
Meal 2 - Cookies & Cream PURE PRO-50 [260 calories, 2.5g fat, 9g carbs (2g sugar, 4g fiber), 50g of protein]
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 6 egg whites/1yoke & 1 can of green beans (pre-workout)
Meal 5 - 6 egg whites/1yoke & 1 can of green beans (post-workout)
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
* As I am sure you noticed, I kind of flip flopped my meals, I guess I figured since I am doing my workout in the evening (opposite) I would flip flop my diet as well, Wow... so creative of me, LoL!
Oh... and my Diet:
Meal 1 - 8oz Baked Chicken & 1 can of green beans
Meal 2 - Cookies & Cream PURE PRO-50 [260 calories, 2.5g fat, 9g carbs (2g sugar, 4g fiber), 50g of protein]
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 6 egg whites/1yoke & 1 can of green beans (pre-workout)
Meal 5 - 6 egg whites/1yoke & 1 can of green beans (post-workout)
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
* As I am sure you noticed, I kind of flip flopped my meals, I guess I figured since I am doing my workout in the evening (opposite) I would flip flop my diet as well, Wow... so creative of me, LoL!
ScottyDoc
Well-known member
LoL, yeah... anyone looking at my diet and gets hungry is definitely a hungry person, LoL, although I have gotten quite used to my diet, I mean it seems so easy to me, some days I'm hungry before it is time to eat, other days I am not and I look at the clock and go, "Oh $hit, I should have eaten 30mins ago!"
thetinyguy
Well-known member
Looking sick in those pic's Al!
ScottyDoc
Well-known member
Thanks Bro!
ScottyDoc
Well-known member
So Kleen, let us fast forward to December and I am getting ready to start Lean Gains, how do I figure out my calories? Don't you use a formula to figure out your maintenance calories, then add and delete calories from there depending on what you are doing in the gym and whether it is a burn day or a bulk day, etc.??? Give me the short and sweet because I've been paying attention to what everyone is saying and I'm pretty sure I get the gist of it, definitely understand the 8hr feeding window part, which allows for 2-3 Big meals with the same amount of calories & macros as you would with a 6 meal/day diet, so I get all that! Just need a little help with the whole figuring out my sweet spot with calories and then adjusting them day to day depending on whether it is a burn or bulk day, and when is the best time to do a burn or bulk day based on what I am doing in the gym, etc. For example, I would assume since I want my legs to grow on both my Heavy Legs day and Light Legs day I would want to eat more and make those bulk days, right, like that??? In for the knowledge!
MrKleen73
Legend
I think many people just go to high tech with it to be honest. I have a very simple formula with ranges that apply to most people in one of these 3 groups. To figure out maintenance calories for you group just multiply these by your body weight.
Metabolism Type x body weight = Slow 12-13, Moderate 13-14, Fast 14-15
SO a 200 lb guy with slow would be between 2400-2600 , Moderate 2600-2800 cals, Fast 2800- 3000
Then for recomp is 20% under and 20% over so for a 2500 calorie maintanance 2000 on burn day and 3000 on build day
For a lean bulk my estimates would change to 10% under maintenance on burn / rest days and 30% over on workout days. Notice I leave the 40% gap between the 2 days but just move it up a bit.
Also if the idea is growth on any day you are lifting I would do it as a build day however if you are lifting 5- 6 times a week then you would want to change that up a bit depending on the day of the split and how much actual muscle is being used in the workout that day. A leg workout would be the thigh end of the range, an arm and shoulder the low end of the range, chest low unless combined with back which would be at the high end of the range as well or at least the mid range.