PalmFist takes on PNI Triple Threat...

195.2 this morning. And I know I look tired so leave it!

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PalmFist said:
195.2 this morning. And I know I look tired so leave it!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76064"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76065"/>
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**** man, sick! I hope the scale keeps dropping for me too. Kind of scared to get back on it, it went up a bit this morning.
 
Also, switched to myfitnesspal for tracking my shiz. Should take less time than logging it manually
 
What's your myFitnessPal handle? Wouldn't mind seeing your meals if that's ok...


Sent from my iPhone using my thumbs.
 
RegisterJr said:
What's your myFitnessPal handle? Wouldn't mind seeing your meals if that's ok...

Sent from my iPhone using my thumbs.
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I'll post em here but I made my own meals with nutrition breakdown only. Like Meal 1: 370cals/x cho/x fat/x pro. Just like that so it won't show what I'm actually eating if you were to follow me
 
Gotcha. Thanks!


Sent from my iPhone using my thumbs.
 
Day 8 Back/Rear Delt/Abz

Warmup 5 min treadmill
UNDERHAND GRIP BB ROW
12@135, 9@185x3
*WG PULLDOWN
12@220, 12@230, 10@250
*SINGLE ARM seated CAble row
14@70x3
*STIFF ARM DB PULLOver
20@70, 16@80, 12@90
*RACK DEAD-LIFT (MID- CHIN) strip set
6@315+9@225+12@135
*FACE DOWN ON INCLINE BENCH DB REAR LATERAL
10@25, 10@30
SINGLE ARM CABLE REAR LATERAL
15@50, 20@40
Plate loaded crunch machine
15@30x2
Cable Twist/chop
20@50x2
 
This will be today's eats:



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Around 100 cals over goal but right on target in my opinion
 
PalmFist said:
This will be today's eats:Around 100 cals over goal but right on target in my opinion
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Very nice. How did you keep your sodium so low? Sorry bro, I'm new to actually paying attention to what I eat.
 
RegisterJr said:
Very nice. How did you keep your sodium so low? Sorry bro, I'm new to actually paying attention to what I eat.
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Don't pay attention to micronutrient info. Just the macros. Remember that I created my own meals for MFP and only plugged in the macros. Let me show you...


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8am fasted HIIT. 15 min stair intervals. 210 cals burned. Off to school all day till tonight's lifting sesh...
 
With the cal deficit and the HIIT you should see some def results.the HIIT I'm sure works better due to your school schedule. Shorter cardio session makes more time for class
 
Wilpit said:
With the cal deficit and the HIIT you should see some def results.the HIIT I'm sure works better due to your school schedule. Shorter cardio session makes more time for class
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Lol this is true. It's more about the prep time too. Gotta wait on the wife as well so 30-40 min LISS turns into 60-75 min from wake to travel time to cardio to travel to finally home again
 
Day 9 LEGS/CALVES

Warmup 5 min tread
*DS: BB SQUAT
10@225wu, 9@325+5@295, 10@295+10@225
*DS: LEG EXTENSION
9@260+6@200 x2
*SS: SEATED LEG CURL / STIFF Deadz
9@205+10@70DB x2
*SS: DB lunge + wall squat
12perSide@45+40sec, 10per+40sec
*DS: STANDING CALF RAISE
10@200+6@260 x2
Adductor drop set
12@110+10@75
 
Travel times sucks, I feel you on that. Good workout today too. Those squats really set the tone for the rest of the workout IMO.
 
Wilpit said:
Travel times sucks, I feel you on that. Good workout today too. Those squats really set the tone for the rest of the workout IMO.
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I agree, I like to switch it up from time to time, squats first or last. I was surprised with how well I felt for tonight's lifts. I am running super low cals like I haven't done since being deployed and eating tray rats and MREs. But I actually feel better today than yesterday. Yesterday I was getting light headed between exercises, tonight only once. AND IT WAS LEG DAY. IOVE LEG DAYS!!!
 
Here's dinner. The wife thought it would be cute to put the penguin in there. Not my idear...



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Good looking macro !

I think you and only few others in this contest are really doing the logging/updating justice. Nice details. Keep it up man !
 
Thank god for days off. I'm freakin beat up and tired. Midterms, work, you guys, the gym and my wife = 1 tired mother!
 
Eats:



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~230 cals burned on stair intervals 15 min HIIT
 
PalmFist said:
Eats:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76286"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76287"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=76288"/>

~200 cals burned on stair intervals 15 min HIIT
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You got this macro shyt down !
 
fumoney said:
You got this macro shyt down !
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Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!

Should be adjusted to low carb low fat in a few more days. It usually takes a week or so for my body to accept the fact it's not getting what it used to...
 
PalmFist said:
Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!

Should be adjusted to low carb low fat in a few more days. It usually takes a week or so for my body to accept the fact it's not getting what it used to...
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Dude, you are not far off from being ripped to shreds. keep it up. You are doing great !
 
PalmFist said:
Went over my carbs by 40 today but this diet is crazy hard to maintain! So hungry!
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I feel ya man.. I've got my carbs below 30g right now and I'm freekin starving.. Only problem I have is keeping my fats low as urs.. But then again I eat a ton of beef n pork
 
atanocc said:
I feel ya man.. I've got my carbs below 30g right now and I'm freekin starving.. Only problem I have is keeping my fats low as urs.. But then again I eat a ton of beef n pork
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That's what impressed me. Keeping both carbs and fats low.
 
fumoney said:
Dude, you are not far off from being ripped to shreds. keep it up. You are doing great !
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Thanks Fu. I'm trying to get lean before my next bulk so staying on top of this diet is a must. I'll probably keep at it for another week after the competition is over just to get as low as I can beforehand. Plus I started the competition on a lean bulk diet and switched to cutting cycle last Sunday so I really should do this for at least 4 weeks. Then I'll slowly taper back up the cal pyramid for a lean and clean bulk over the following 4 months. Hoping to end this cut around 10% or less and 190 lbs. Then finish bulking around 205-210! Dude I'm gonna be stupid big and ripped around August!
 
atanocc said:
Just wondering.. Haven't looked into it yet but what's the reason for keeping fat so low ?? Other than having higher cal content
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This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
 
PalmFist said:
This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
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Agreed. Honestly before the diet I am on now I always dieted like that. It works but I have lost muscle for sure. I usually do it several times a year and for long periods. In done with that though
 
PalmFist said:
This is what some would refer to as a "crash" diet bro. It's optimized for 4 weeks. I would never recommend this diet to a client that isn't committed to a goal. Nor would I recommend doing this for over 4 weeks cuz you'll begin losing a lot of muscle with everything else. Something better for you would be a recomp diet around 2500-2800 cals for 8-12 wks
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oo wow never heard of it.. but sounds like **** haha.. but yea man.. ive been around that ball park of those cals for these past few days and feels soo different than when i was eating anything and everything.
 
PalmFist said:
Thanks Fu. I'm trying to get lean before my next bulk so staying on top of this diet is a must. I'll probably keep at it for another week after the competition is over just to get as low as I can beforehand. Plus I started the competition on a lean bulk diet and switched to cutting cycle last Sunday so I really should do this for at least 4 weeks. Then I'll slowly taper back up the cal pyramid for a lean and clean bulk over the following 4 months. Hoping to end this cut around 10% or less and 190 lbs. Then finish bulking around 205-210! Dude I'm gonna be stupid big and ripped around August!
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Ur gonna be a beast brother keep it up!
Wilpit said:
Agreed. Honestly before the diet I am on now I always dieted like that. It works but I have lost muscle for sure. I usually do it several times a year and for long periods. In done with that though
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I did the same thing last year, the diff is palm is doing it for short period of time, do it for too long and you'll fock ur metabolism up.

http://anabolicminds.com/forum/supplement-reviews-logs/221228-beans-1st-contest.html
 
So workout tonight slated for 7:30. Think its chest day. Can't wait. Sticking to my diet but I crashed pretty hard last night. Hoping my body will settle into a groove here soon. Still have two weeks left and want to finish strong. Then back to eating though I may try keto diet during my lean bulk phase. Update later...
 
PalmFist said:
So workout tonight slated for 7:30. Think its chest day. Can't wait. Sticking to my diet but I crashed pretty hard last night. Hoping my body will settle into a groove here soon. Still have two weeks left and want to finish strong. Then back to eating though I may try keto diet during my lean bulk phase. Update later...
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Gonna hit that 400 today big boss man?!
 
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