NAC gets back to jacked
- Thread starter Nac
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Nac
Well-known member
The pumpz on NPP are cray cray. You have to check your self walking around at the gym, that you dont start posturing too much...but you can lit feel your lats pushing out hard against your tris. Doing side delt DB raises, shoulders are popping like Markus Ruhl.
Muscle fullness outside of gym isnt quite on same par as sdrol or tren, but its still very much there. Strength gains are good. And vascularityz is starting to present itself. I muuuuccchhhh prefer NPP over deca. I always found deca too sloppy.
Muscle fullness outside of gym isnt quite on same par as sdrol or tren, but its still very much there. Strength gains are good. And vascularityz is starting to present itself. I muuuuccchhhh prefer NPP over deca. I always found deca too sloppy.
Nac
Well-known member
If my BW continues trending on this U-curve whilst waist flatlines Ill be chuffed. The challenge, of course, will be maintaining this body comp when dropping back to a cruise.
NoAddedHmones
Well-known member
Lower stomach circumference has gone MIA
good work buddy
good work buddy
Nac
Well-known member
Lower stomach circumference has gone MIA
Chur bo. Now I gotta just not be a useless kunt and stay on top of my macro intake.
Nac
Well-known member
^Harris uses a good strategy with his clients: 5 days eating baseline carb (basically what your weekly carb intake would be if spread evenly over 7 days, for me that is currently 250g/d)...one low day where you eat, say, 30% of baseline carbs (Id be approx 80g carb on my low day)....one high carb day that supercompensates the low carb day (80g carbs is 170g less than my baseline, so Id eat 420g [250g+170g] on my high day).
The low carb day can also involve slightly higher protein, but ideally you want to be in a slight kcal deficit.
Im going to trial this for the remaining 5 weeks, if I can handle the more structured approach vs my preferred random carb fluctuations.
The low carb day can also involve slightly higher protein, but ideally you want to be in a slight kcal deficit.
Im going to trial this for the remaining 5 weeks, if I can handle the more structured approach vs my preferred random carb fluctuations.
Nac
Well-known member
Patrick Tuor, an IFBB prep coach, routinely has his guys do "mini cuts" at regular intervals during off-season. He claimed that they need to do this every 6-8 weeks; lifters who are less genetically gifted might need to do so every 3-4 weeks.
I found this interesting as it was also a practice, or concept, fueledpassion considered essential if one was to keep growth occuring (its a little bit different than toggling, but kind of similiar in principle). I distinctly remember him mentioning the technique during discussions on the infamous "8 week plataeu" when it came to cycles/blasts.
I found this interesting as it was also a practice, or concept, fueledpassion considered essential if one was to keep growth occuring (its a little bit different than toggling, but kind of similiar in principle). I distinctly remember him mentioning the technique during discussions on the infamous "8 week plataeu" when it came to cycles/blasts.
Nac
Well-known member
Isnt it sometimes cool how the universe works...doing more reading on Tuor, he apparently came up with the training "system" called SST. At first I thought meh this"ll be some version of Rambods FST, but not really. Lots of rest-pause, isometric holds, slow negatives/positives, short ROM reps...and hardly any straight sets. Right up my alley.
Even a study done on SST lol.
Even a study done on SST lol.
Nac
Well-known member
Over the last week Ive had a couple of concerns, so started monitoring bodyweight and waist daily. My main concern was that my recovery still seemed down, and my strength gainz were too slow and infrequent. I also wanted to see how such a huge refeed yesterday might impact body comp.
Well, it appears I still have not been eating in a surplus at all. Waist is down to 88cm (was 88.5 at end of cut), and bodyweight has been very slowly dropping back to 200lbs (90.5kg).
Going into my cut 5 weeks ago, at a bodyweight of 212lbs (96kg), my TDEE was 3100. My predicted TDEE at the end of my cut was 2750. This number is too low. Taking into account my current average daily "surplus", and the continued drop in weight/waist, Id say my TDEE is closer to 3200kcal (all TDEEs do not include cardio).
I need to increase my current carb intake by at least another 50g, prolly closer to 100g, with protein and fat increasing too. So, eating approx 3400-3600kcal.
Its a bit of a bummer, I feel like Ive missed an oppurtunity here at least initially with the transition from deficit to rebound. Well, meh, it is what it is. Theres some lessons Ive learnt here for myself reagarding actual macro intake and clean foods.
Well, it appears I still have not been eating in a surplus at all. Waist is down to 88cm (was 88.5 at end of cut), and bodyweight has been very slowly dropping back to 200lbs (90.5kg).
Going into my cut 5 weeks ago, at a bodyweight of 212lbs (96kg), my TDEE was 3100. My predicted TDEE at the end of my cut was 2750. This number is too low. Taking into account my current average daily "surplus", and the continued drop in weight/waist, Id say my TDEE is closer to 3200kcal (all TDEEs do not include cardio).
I need to increase my current carb intake by at least another 50g, prolly closer to 100g, with protein and fat increasing too. So, eating approx 3400-3600kcal.
Its a bit of a bummer, I feel like Ive missed an oppurtunity here at least initially with the transition from deficit to rebound. Well, meh, it is what it is. Theres some lessons Ive learnt here for myself reagarding actual macro intake and clean foods.
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Nac
Well-known member
So, moving on into the next 4 weeks of the rebound my baseline maintanence kcals will be 3200. Macro breakdown on 5 of the 7 days will be:
250g+ pro
350g+ cho
100g+ fat
....this should put me at approx 3400-3600kcal, a nice actual surplus of 200+ kcals. This should help immensely with recovery and PRs.
250g+ pro
350g+ cho
100g+ fat
....this should put me at approx 3400-3600kcal, a nice actual surplus of 200+ kcals. This should help immensely with recovery and PRs.
Nac
Well-known member
If you’ve been in a continued deficit then you’ve not missed the rebound bro, just delayed it....... let the good times roll
Youre right dude, I appreciate the positive feelz. I guess the pessimistic side of me is thinking I did miss the boat a little jumping from like 50g cho a day to 250g, but still being in a slight deficit. The tradeoff is Im a little bit more wiser to my diet now, so all fukin good bro.
BloodManor
Well-known member
What sdrol brand are you using?
And that’s some low calories on some of those days. I would be raging lol
And that’s some low calories on some of those days. I would be raging lol
Nac
Well-known member
Just a local UGL man, Im not US though.
The fasting day was tough. I can easily hammer 4500+ kcals daily, but man sdrol and coffee see me right on a cut. If I eat more than 200g cho on sdrol I get bad a$$ reflux, so the sh1t suits me perfect in a deficit.
BloodManor
Well-known member
Nac
Well-known member
Its the GOAT oral during a cut, if it doesnt give you sh1tty sides.
Nac
Well-known member
Day 17
200kcal surplus
240g pro
360g cho
155g fat
Hunger is nicely "present" throughout the day, which is good as it makes eating the predominantly "clean" food less of a chore. I do get a variety of sources through the week, which I prefer compared to eating the exact same rice/chicken/spinach every day.
Going away for 4 days tomorrow, so not sure how training will go, and Ill need to be mindful of the temptation to fill up on hotel food and takeaways.
200kcal surplus
240g pro
360g cho
155g fat
Hunger is nicely "present" throughout the day, which is good as it makes eating the predominantly "clean" food less of a chore. I do get a variety of sources through the week, which I prefer compared to eating the exact same rice/chicken/spinach every day.
Going away for 4 days tomorrow, so not sure how training will go, and Ill need to be mindful of the temptation to fill up on hotel food and takeaways.
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Nac
Well-known member
Ugh, hopped on scale this morning just to see where things were...waist down to 87cm (was 88.8) and bodyweight down to 89.5kg (197lb, was 204).
This is some fukt up sh1t.
After this weekend will keep cardio (steady state, not HIIT) at a constant 15mins, rather than varying it depending on kcal intake. May also increase intake to 3800.
Ive never experienced this before. But, Ive also never been so strict with my food. This rebound may end up being somewhat underwhelming as I try and nail down my calorie intake. In the grand scheme of things Im 100% cool with this, as maximising my blasts was always going to hinge on my getting my diet where it needs to be. Im happy with my macros, its just a matter of discovering where my total intake needs to be to get maximum lean tissue growth occuring but minimising fat.
This is some fukt up sh1t.
After this weekend will keep cardio (steady state, not HIIT) at a constant 15mins, rather than varying it depending on kcal intake. May also increase intake to 3800.
Ive never experienced this before. But, Ive also never been so strict with my food. This rebound may end up being somewhat underwhelming as I try and nail down my calorie intake. In the grand scheme of things Im 100% cool with this, as maximising my blasts was always going to hinge on my getting my diet where it needs to be. Im happy with my macros, its just a matter of discovering where my total intake needs to be to get maximum lean tissue growth occuring but minimising fat.
Nac
Well-known member
@NoAddedHmones thorts
Part of me thinks that whilst the scale is a helpful tool, I shouldnt be chasing it every week. As in, I should hold my current kcal intake and give my body a chance to settle, so to speak. I dont typically check bodyweight more than once per week anyway.
Part of me thinks that whilst the scale is a helpful tool, I shouldnt be chasing it every week. As in, I should hold my current kcal intake and give my body a chance to settle, so to speak. I dont typically check bodyweight more than once per week anyway.
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NoAddedHmones
Well-known member
Don't make adjustments based on 1 day where you have clearly woken up dry, decent flucs in weight like this can be from small things like changes in sodium amounts, water intake or even eating foods that cause less fluid retention in the digestive tract. See where ya at in a weeks time.