FireTitan
Legend
I know the feeling
6 Week Fat Loss Challenge
- Thread starter HIT4ME
- Start date
I know the feeling
HIT4ME
Well-known member
ryane87
Well-known member
Well not only that, but you are strong as hell and it'll comeback on maintenance calories
FireTitan
Legend
Thanks home slice!
FireTitan
Legend
I know it works, just have to push through the first few days and then itll be a cruise!
Tank999
Well-known member
FireTitan
Legend
Definitely works! Good to have you on the dark side.
D@mn rigjt!!
justhere4comm
Banned
Today's Kick Off Song
Invalid Link Removed
Back / Shoulder Pre workout routine
- Coffee
- Fasted
- Modern Pre+
- Follidrone 2.0 (2 caps)
- Incinderine
- Exotherm 1.5 pumps
- and of course the usual suppsepects
Back / Shoulders
Start 4:00a
Military Press
100 x 20
130 x 10
130 x 10
130 x 10
T-bar Rows
115 x 10
100 x 10
Lateral Raises
2 x 25 x 10
Close-Grip Seated Row
2 x 90 x 15
Pull-Up
2 sets to failure
Side lateral pulley
3 x 20 x 10
Face Pulls
2 x 40 x 15
Stop 4:35a
Notes:
Today follows a leg day where I pushed my back a little hard and am paying for it, so I reduced my volume today, and concentrated more on specific form. I cannot believe this guy who emptied one of the dumbbell racks and had them all around his bench on the floor. I had to work out with 25 lb Dumbbells because I don't even want to converse with this idiot. It's not worth my time, and it would mean having to take off my headphones and hear his stupidity make my ears bleed.
Invalid Link Removed
WHAT THE SH1T!
Post Workout
- Whey Protein Hydro Isolate
- USPlabs BCAA Honeydew Melon
- 1/2 Banana
- 3 Eggs
Invalid Link Removed
Back / Shoulder Pre workout routine
- Coffee
- Fasted
- Modern Pre+
- Follidrone 2.0 (2 caps)
- Incinderine
- Exotherm 1.5 pumps
- and of course the usual suppsepects
Back / Shoulders
Start 4:00a
Military Press
100 x 20
130 x 10
130 x 10
130 x 10
T-bar Rows
115 x 10
100 x 10
Lateral Raises
2 x 25 x 10
Close-Grip Seated Row
2 x 90 x 15
Pull-Up
2 sets to failure
Side lateral pulley
3 x 20 x 10
Face Pulls
2 x 40 x 15
Stop 4:35a
Notes:
Today follows a leg day where I pushed my back a little hard and am paying for it, so I reduced my volume today, and concentrated more on specific form. I cannot believe this guy who emptied one of the dumbbell racks and had them all around his bench on the floor. I had to work out with 25 lb Dumbbells because I don't even want to converse with this idiot. It's not worth my time, and it would mean having to take off my headphones and hear his stupidity make my ears bleed.
Invalid Link Removed
WHAT THE SH1T!
Post Workout
- Whey Protein Hydro Isolate
- USPlabs BCAA Honeydew Melon
- 1/2 Banana
- 3 Eggs
Tank999
Well-known member
Love the detail on your posts - sometimes I feel like I'm hanging out with you guys!
My A.D.D. post:
Weighed in @ 254lbs this morning. Heading out to do my cardio.
Later will do tris, some pull up work, and maybe some bis.
Food today: 6-7 protein shakes, 2-3 tbsp coconut oil, 3 eggs, some turkey chest, and some greens.
Here's to everyone having a great day!
FireTitan
Legend
Day 2 of the Warrior Diet fellas. Feeling pretty good even though I could use a nap after last nights shift. Ive eaten only 6 raw almonds since 9pm last night, just got done with a pretty good chest session and going to get a shake now. Todays workout went like this
50 pushup Warmup
HIGH CABLE FLYES
40x20
60x10
70x10
90x8
MIDDLE CABLE FLYES
60x10
80x10x2
LOW CABLE FLYES
50x10
60x10
70x10
FLAT BB PRESS
135x15
225x10
225x8
225x6x2
INCLINE DB PRESS
50x15
60x10
80x12
This was taken October 10th
Invalid Link Removed
This was just nowInvalid Link Removed
Let me have it
50 pushup Warmup
HIGH CABLE FLYES
40x20
60x10
70x10
90x8
MIDDLE CABLE FLYES
60x10
80x10x2
LOW CABLE FLYES
50x10
60x10
70x10
FLAT BB PRESS
135x15
225x10
225x8
225x6x2
INCLINE DB PRESS
50x15
60x10
80x12
This was taken October 10th
Invalid Link Removed
This was just nowInvalid Link Removed
Let me have it
Tank999
Well-known member
FireTitan
Legend
Thanks brother!!
Brandinooooo
Well-known member
You gonna try Meso today?
Tank999
Well-known member
I think I'm having withdrawal symptoms from not having Meso - it IS the shiiizzz!
Brandinooooo
Well-known member
Lol. I know how you feel. I only have a couple scoops left and haven't taken it in a few days.
habajaba
Well-known member
Solid changes over the past month. Photos only tell so much, but to me you look a little more chiseled and the muscles are poppin out a bit more too! Keep it up bro, jealous of your progress!
FireTitan
Legend
Trust me, Im wishin like h3ll I was!! Tomorrow is supposed to be an off day, but if it shows up, meso and a LEG DAY will be in the mix!
FireTitan
Legend
Solid changes over the past month. Photos only tell so much, but to me you look a little more chiseled and the muscles are poppin out a bit more too! Keep it up bro, jealous of your progress!
Thank you brother, honestly. And absolutely no reason to be jealous, you're coming along nicely as well!!
HIT4ME
Well-known member
Cravings suck a$$. I am two weeks into my attempt at calorie cycling and I'm still adjusting/learning - but it seems like the weight is coming off consistently. High carb refeeds seem to have less impact than I would expect, and the low calorie days seem more effective. The big thing I notice is the high carb refeeds, as everyone claims, really seem to eliminate cravings for me and make things easier. Might be time for you to refeed. Just hoping it may help.
ma70
Well-known member
My body fat isn't low enough yet to warrant a refeed, IMO. Also, just my opinion, cheat meals/refeeds not only slow down your dieting, but I think they could be psychologically damaging. Imagine dieting for so long, then one day, you get your "refeed". I think your bodies hormonal levels (or taste buds) would pretty much favor you to splurge, or even want more after that cheat meal/refeed. I can deal with the cravings, they're a natural part of dieting IMO.
HIT4ME
Well-known member
I can't fault you for that opinion man, I try to take a straight approach like you myself and limited my cheats to 1x per week during my PSMF approach, and without that cheat, I couldn't have done it for so long. Sometimes I had 2 cheats. I don't buy the "metabolic slowdown" aspect of dieting and hormonal changes. In just don't think the metabolism fluctuates all that much in real life. It is illogical.
But leptin/grehlin response can be a different factor. When I tried this the first time around, I had been dieting for months on a PSMF, and the. I threw in a swizzle of exercise and one day I literally woke up craving all kinds of junk...out of control craving. It was like I lost control entirely. And I couldn't make it stop for days. I believe it was a leptin crash that the exercise made much worse.
But I appreciate that you see it as part of dieting. I agree with that too, and sometimes you just gotta fight through.
ma70
Well-known member
Eh, I think if you're above 12%, the only time you should refeed is when you've lost 10% of your body weight or more. A controlled refeed, of course, that's 10% under TDEE your previous maintenance. But eh, this is just my experience + what I've studied online. There's no set of rules that applies to everyone, but like I said before, I think cheat meals and refeeds for people with higher BF% are just due to lack of dietary discipline.
This isn't meant to be offensive, but it's usually hard to cut bad habits because staying low BF% is a lifestyle, not a temporary diet. This is from seeing a lot of people around me who diet for a few weeks then balloon up again repeatedly. You won't stay lean if you hate your diet and the food you eat. This is from personal experience, and seeing certain friends around me who do this kind of stuff.
Anyways, my workout went well today. My strength hasn't fallen, yet I am down 8-10 lbs (depending on water retention) and I'm on low calories/carbs (lack of neural connection). I'm really happy about this. Arguably today, even though my strength is retained, I felt more comfortable doing the lifts at the weight they were. The RPE system is by far the best thing I've ever implemented into my training.
This isn't meant to be offensive, but it's usually hard to cut bad habits because staying low BF% is a lifestyle, not a temporary diet. This is from seeing a lot of people around me who diet for a few weeks then balloon up again repeatedly. You won't stay lean if you hate your diet and the food you eat. This is from personal experience, and seeing certain friends around me who do this kind of stuff.
Anyways, my workout went well today. My strength hasn't fallen, yet I am down 8-10 lbs (depending on water retention) and I'm on low calories/carbs (lack of neural connection). I'm really happy about this. Arguably today, even though my strength is retained, I felt more comfortable doing the lifts at the weight they were. The RPE system is by far the best thing I've ever implemented into my training.
justhere4comm
Banned
Invalid Link Removed
I haven't had time, but haven't forgotten my BroTitonOfFirefromwithin
You definitely got more cut up. The outlying fat covering up your other
great work is yet to be exposed but, I know it's there my man.
I can feel mine, ready to be uncovered as well. It's that damned gut
region covering up the abdominal goodness.
And, those traps! You've been doing some extra work on those, and
LOOKING GREAT!
I haven't had time, but haven't forgotten my BroTitonOfFirefromwithin
You definitely got more cut up. The outlying fat covering up your other
great work is yet to be exposed but, I know it's there my man.
I can feel mine, ready to be uncovered as well. It's that damned gut
region covering up the abdominal goodness.
And, those traps! You've been doing some extra work on those, and
LOOKING GREAT!
FireTitan
Legend
Thanks brother!
FireTitan
Legend
Thank you gentlemen. I appreciate it. Love the overlap of the 2 pictures.
FireTitan
Legend
Taking an off day today, shoulder isnt feeling too keen. I think I overdid some movement yesterday with it. Holy Crap Ill be glad when I get my Androcrine started again.
But, supper last night was a super greens shake, 1lb of 85/15 ground beef with 6 eggs mixed in and 1 homemade pancake. Woke up this morning at 222lbs!!
But, supper last night was a super greens shake, 1lb of 85/15 ground beef with 6 eggs mixed in and 1 homemade pancake. Woke up this morning at 222lbs!!
FireTitan
Legend
Thanks man!! Im aiming for 217 by next Friday.
FireTitan
Legend
Wow!! No pressure. Lol. But yes sir!
Brandinooooo
Well-known member
Guys, if your wanting something you can eat a sh!tload of when you have a craving and not have to worry about calories/carbs, and this goes against my whole being, but eat a salad. Throw some sliced almonds, low cal dressing, bell peppers, bacon bits (imitation), and a fcckton of iceberg lettuce. It'll have almost no calories but you'll get full.
ma70
Well-known member
My go-to is the good old Broccoli with Salt/Pepper + Water. Haha.
FireTitan
Legend
1 meal a day for me, but I crush that 1. By the way Brandinooooo guess what Im picking up right now???!!!
BloodManor
Well-known member
My diet has been ****
Brandinooooo
Well-known member
YES!!! Awesome!!!
FireTitan
Legend
Awesome is just too small of a word for this! Holy crap my man. You sir, are an absolute rock star and I will smack in the mouth of anyone who says different. Cannot thank you enough
FireTitan
Legend
Awesome is just too small of a word for this! Holy crap my man. You sir, are an absolute rock star and I will smack in the mouth of anyone who says different. Cannot thank you enough
MrKleen73
Legend
Holy Sh!t you guys. I go away for a week and have to read for an hour to get caught up....
MCT's are already basically ready to be used as energy, the step to converting to ketones is much quicker than withother fats that have to be converted to MCT before being converted for energy use. This makes your body more efficient at burning ketones, once it is efficient it will begin to use fats more as a source of energy when at rest or during normal daily activity.
Your circadian rhythms adjust to your feeding times and the body learns to produce Ghrelin later in the day to induce that hunger later once it learns the pattern. That is why the fasting becomes easy.
Yeah shakes aren't food but again the best diet for a person is the one they can stick with. Convenience can often be a much more important factor than efficiency when it comes to dietary adherence. So with that in mind the most efficient way to approach your nutrition becomes an inefficient method if you are unable to adhere. This is where "Know thyself!" comes in.
Why so much broccoli, and no carbs? Caloric density should be a part of the equation too. I haven't looked at the Warrior in several years but I don't remember it being keto at all.
When it comes to refeeds there are very specific applications when they make sense. However they are often overused and like you said unneeded and can cause other issues. I tend to tell people they don't get a refeed until they have either stalled or at least have maintained their diet for weeks at a time. However if you are dieting reasonably with no big swings and just working down with 5% reductions at every calorie drop then you will probably not benefit from one.
It is often those who cut carbs down low, or much lower than normal that end up actually needing some refeeds. Bottom line every method used has a process and every person requires different methods, and those methods often change regularly with each individual depending on what their current physiological state is. So we need multiple ways of doing things.
Man, I really wish you would go do some big time research on the metabolism brother. Metabolic Slowdown is a FACT!!! There is no gray area there, it is illogical to think that the body does not have the ability to modify its metabolism in order to ensure its survival. Their are countless studies on this brother. There is absolutely no question that this happens.
There is a difference between Metabolic Slowdown and Metabolic Damage. Metabolic slowdown is a fact of life, it is a survival trait developed in the times when fasting was a part of life due to food not being readily available. You even mention some of the controlling hormones as factors, while denying the legitimacy of their actions. Leptin is a metabolic controlling hormone. It is stored in your fat, and increases your metabolism when it is in high concentrations. As you lose fat your release leptin, and leptin is restored through food consumption, specifically sensitive to carbohydrate intake.
When you diet in a higher deficit for a long time and are not replenishing the leptin levels your metabolism slows down. That is quite simply how it works. There is no argument to that, it is an accepted fact. That is also the reason that true refeeds should be higher in carbohydrates because carbs increase leptin far more efficiently than other nutrients. This is why a lot of really successful PMSF type stuff has an extreme carb refeed weekly after the first 2 weeks. The Carb Nite diet I keep recommending here to those of you who are trying to stick with one of these types of diets gives you the best of all of these worlds when trying to do a drastic cut like this. You get multiple protein meals a day even those small, so you are always stimulating MPS, keeping carbs extremely low during the week so fat loss is accellerated as well, and the Carb Nite itself replenishes your leptin stores so that your metabolism does not slow down.
As intelligent and well intended as you are I really wish you would truly research this one section of information you seem to be stuck on not buying into. However metabolic slowdown is proven and is factual.
Now Metabolic Damage, yeah that is one of those scary words. Basically all it is is metabolic slowdown that was taken to the extreme. However the only thing required to fix the "damage" is a gradual and systematic reintroduction of nutrients that gradually replenish the leptin stores. However it takes much longer due to the extremes they went too.
Not sure why a salad would go against your whole being. When you are getting in veggies you are doing a good thing. However if just trying to satiate yourself go by some generic metamucil and take a tablespoon or two. The fiber will fill you right up and if you get the sugar free no real useable carbs in it. Plus it will help keep you regular.
You need fats in your life, then again your recent diet change you are getting it now.
No, it won't take you any longer. There is ZERO benefit to being on a keto diet with low fat. Maybe for a week or two you can get accelerated loss but unless obese the undesireable affects of the diet begin to outweigh the temporary benefit of faster fat loss. Weight loss and fat loss are not the same and your goal should be fat loss unless morbidly obese and just need to lose quickly for your health...
MCT's are already basically ready to be used as energy, the step to converting to ketones is much quicker than withother fats that have to be converted to MCT before being converted for energy use. This makes your body more efficient at burning ketones, once it is efficient it will begin to use fats more as a source of energy when at rest or during normal daily activity.
Facts!
You would have done better and not had the crashes. Next time look into Carb Nite! It is far more science based and works excellently.
To lubricate coconuts of course!
Actually there is nothing wrong with the refined versions of Organic Coconut Oil and if you do not get the Refined then you are not getting the higher heat benefits of Coconut oil. Virgin Coconut Oil you can only go up to medium heat before it begins to break down and hit the smoking point which is when free radicals go nuts in oils at the smoking point. Now you don't want hydrogenated but I don't know that i have ever even seen that as an option.
Your circadian rhythms adjust to your feeding times and the body learns to produce Ghrelin later in the day to induce that hunger later once it learns the pattern. That is why the fasting becomes easy.
Yeah shakes aren't food but again the best diet for a person is the one they can stick with. Convenience can often be a much more important factor than efficiency when it comes to dietary adherence. So with that in mind the most efficient way to approach your nutrition becomes an inefficient method if you are unable to adhere. This is where "Know thyself!" comes in.
Since you were already depleted that 7lbs in 5 days is EXTREMELY unlikely. I imagine we are at 7 now and although leaning up I don't think it is down 7lbs.
It is effective, not exactly Intermittent fasting as you can graze all day on low calorie stuff.
Will be watching!
Why so much broccoli, and no carbs? Caloric density should be a part of the equation too. I haven't looked at the Warrior in several years but I don't remember it being keto at all.
You have leaned out quite a bit. All of yor muscle groups are looking more prominent having less fat on them. YOur chest is tighter all the way across and less fat under it. Trap separation starting to show from the fat loss as well. All in all I would say you have made some nice progress brother!
A scheduled and structured refeed in no way slows down your dieting and often aids in it. However that also depends on the type of dieting, and the fitness level of the person dieting. Someone with a lot of weight to lose is definitely not in need of them. Structured Refeeds should be sparse and NEVER should they do a cheat meal. A cheat meals is not part of your plan, it is going off of the plan. It is CHEATING. A planned Free meal can be used for someone who is more disciplined and won't resort to gluttony. However most people need a limit imposed on how much they use during a refeed. They get gluttonous and hinder their progress.
When it comes to refeeds there are very specific applications when they make sense. However they are often overused and like you said unneeded and can cause other issues. I tend to tell people they don't get a refeed until they have either stalled or at least have maintained their diet for weeks at a time. However if you are dieting reasonably with no big swings and just working down with 5% reductions at every calorie drop then you will probably not benefit from one.
It is often those who cut carbs down low, or much lower than normal that end up actually needing some refeeds. Bottom line every method used has a process and every person requires different methods, and those methods often change regularly with each individual depending on what their current physiological state is. So we need multiple ways of doing things.
Man, I really wish you would go do some big time research on the metabolism brother. Metabolic Slowdown is a FACT!!! There is no gray area there, it is illogical to think that the body does not have the ability to modify its metabolism in order to ensure its survival. Their are countless studies on this brother. There is absolutely no question that this happens.
There is a difference between Metabolic Slowdown and Metabolic Damage. Metabolic slowdown is a fact of life, it is a survival trait developed in the times when fasting was a part of life due to food not being readily available. You even mention some of the controlling hormones as factors, while denying the legitimacy of their actions. Leptin is a metabolic controlling hormone. It is stored in your fat, and increases your metabolism when it is in high concentrations. As you lose fat your release leptin, and leptin is restored through food consumption, specifically sensitive to carbohydrate intake.
When you diet in a higher deficit for a long time and are not replenishing the leptin levels your metabolism slows down. That is quite simply how it works. There is no argument to that, it is an accepted fact. That is also the reason that true refeeds should be higher in carbohydrates because carbs increase leptin far more efficiently than other nutrients. This is why a lot of really successful PMSF type stuff has an extreme carb refeed weekly after the first 2 weeks. The Carb Nite diet I keep recommending here to those of you who are trying to stick with one of these types of diets gives you the best of all of these worlds when trying to do a drastic cut like this. You get multiple protein meals a day even those small, so you are always stimulating MPS, keeping carbs extremely low during the week so fat loss is accellerated as well, and the Carb Nite itself replenishes your leptin stores so that your metabolism does not slow down.
As intelligent and well intended as you are I really wish you would truly research this one section of information you seem to be stuck on not buying into. However metabolic slowdown is proven and is factual.
Now Metabolic Damage, yeah that is one of those scary words. Basically all it is is metabolic slowdown that was taken to the extreme. However the only thing required to fix the "damage" is a gradual and systematic reintroduction of nutrients that gradually replenish the leptin stores. However it takes much longer due to the extremes they went too.
Not sure why a salad would go against your whole being. When you are getting in veggies you are doing a good thing. However if just trying to satiate yourself go by some generic metamucil and take a tablespoon or two. The fiber will fill you right up and if you get the sugar free no real useable carbs in it. Plus it will help keep you regular.
Tank999
Well-known member
Just checking in at 252 lbs this morning. Cardio is done. Heading out to the gym for some light skwatz n dedz - still have to be careful with a strained quad - but it's work. I think I should be done with the bloat and heading into fat loss. Certainly hope so. A lot of eating going on in my house over the long weekend, so I prepared 3 days meals last night to avoid any issues. Got grilled super spicy beef, chicken legs, and breastesiz. Add in some greens and I'm happy. I only do cardio saturday n sunday and focus more on real food instead of shakes, so I'll see what the scale says monday. Cheers
FireTitan
Legend
Mrkleen, thank you as awlays!! Im finally starting to see some changes in myself, but know I still have a ways to go. With that being said, my motivation levels higher than I can ever remember them being. The 7lbs in 5 days I was referring to was earlier, not now. That was during my first attempt at the Warrior Diet, that was working and I just gave up, again, lack of motivation at the time killed a lot for me. As for the broccoli, I happen to like it, but, I am on a serious budget and when Walmart had that bag for $.50 I couldnt pass it up. My family does not, nor will they eat like I am right now, and so it gets a little costly to feed them what they want, and then feed my what I NEED. Thank you for the progress compliment, Ive been waiting on you to show up again and share your thoughts.
MrKleen73
Legend
Yeah I knew the 7lbs in 5 days was from before. I was just saying you can't expect it at this point because there is nothing to deplete now.
Nothing wrong with broccoli at all, just rather filling and when trying to get in a good amount of calories in one meal that can be detrimental to doing so. I think your composition would benefit more if you add about 100 maybe even 150g of carbs into your evening meals, or during & directly after training. It won't help with straight up weight loss but will improve your composition. Which is what I think is probably what you are trying to improve. AKA more MUSCLE less FAT!
Tank999
Well-known member
So I had a decent workout anyhow, while just focusing on rehabbing my upper legs.
I worked up to 285 lbs on squats and pumped out 20 reps. Then I did straight leg and conventional dedz at 285 lbs for 10 reps each. I usually throw in a set of sumo dedz, but I didn't want to push it.
I didn't feel done yet so I hit the Hammer precherz. Worked up and down - max at 120 lbs for 10. Ended with 3x5 fatty pull ups and I was done. Gonna warm me up some cow and greens and start my weekend recovery. Cheers all y'all.
I worked up to 285 lbs on squats and pumped out 20 reps. Then I did straight leg and conventional dedz at 285 lbs for 10 reps each. I usually throw in a set of sumo dedz, but I didn't want to push it.
I didn't feel done yet so I hit the Hammer precherz. Worked up and down - max at 120 lbs for 10. Ended with 3x5 fatty pull ups and I was done. Gonna warm me up some cow and greens and start my weekend recovery.
Cheers all y'all.
Brandinooooo
Well-known member
FireTitan
Legend
I see what youre saying. But I am actually attempting to do this Diet in as strict of form as I can in order to get to my initial goal of 205. I will add in some carbs once a week or so, but thats about it. I havent noticed much loss of strength as of yet, but Im sure itll catch up if I maintain this routine. The broccoli was indeed filling, so maybe Ill go a different route. According to the "process" in which you eat while on this diet, the greens come first, then the proteins. If after that, youre still in the 4 hour window of feeding, I can introduce carbs at a smaller amount. But in all honesty, I was full. Ill just see how the next few weeks go!
FireTitan
Legend
Absolutely and the first thing I did when I got home was hook a modern protein shake up. Dayum!!! You are my new hero. I tagged you in it somewhere but cant remember where.