Yessir! There's still something going on; the PEM developed a little more as the day went on, but very light and tolerable still. Staying on target.
Neutral Grip Pullup 4, 4, 3, 3, 2, 2, 1, 1
Oh yeah....I know exactly what you're saying. Pretty sure that's how I've jacked up my left shoulder too.
Nice work man making some great progress!
Yeah, I've been dieting the past 8 weeks and tracking cals and over time it just gets easier to make the right choices/intuitively know what fits, and not feeling as starved.
^ this, seems like everything is clicking for you. Glad to see it!
For years I did keto/low carb, and now realize that killed the gains, but now I'm really enjoying the lower fat and higher carb and fruit diet. It really helps the cravings. Are you eating rice all day?
So how many carbs are you eating per day now that you are back to gaining? It would seem kind the amount of carbs in those 2 meals is massive lol
Seated DB OHP 4 x 8 x 70'sSeated DB OHP 4 x 8/8/8/7 x 70's
Dips 4 x 10/10/10/8 x BW
Iso-Lateral CG Incline Press 2 x 8/8 x 81
Upright Row 3 x 8/8/8 x 40
DB Lateral Raise 2 x 10 x 5's
One Arm Rope Pressdown 4 x 8/6/6/6 x 22
Even dropping to 40 lb for the Upright Row, the left shoulder is higher then the right. Calling the chiro today. Otherwise, feeling the deficit, but not a huge deal.
Yeah, those cheats can wreck progress if your body isn't somewhat rundown and begging for nutrition. I would recommend not doing them at least for the first month of a weightloss attempt. If you are going to do them then lower your daily intake to keep the calories pretty much the same. So you normally eat 2500 but have a 4000 calorie day due to a cheat meal then you need to drop about 1500 calories from the week on other days to actually make the intended progress. So cut down by another 200 cals a day or just don't do a cheat meal weekly and you will see that you stay on your progress timeline.
Weight: 216.8
Yes, a 1000kCal deficit is enough to make you feel exhausted, weak and starving most of the time if not fasting. It's really the largest daily deficit most would recommend going by the 2lbs per week target. It was definitely brutal on me. However like you my estimated maintenance may be low, especially with me on a blast.
I'm wondering if that's what is really going on then.
Honestly, I think most people who are 1000lbs overweight are probably not eating quite as big of a surplus as you would think. It has just been going on forever. 10 years of a 500 calorie a day surplus really adds up.
Yeah, it's great, even my upper chest is filling out more. What doesn't seem to be growing or changing are my Lateral delts
idk man that's pretty heavy
Up the volume and frequency. You could probably do medial delts every time you trained if you really want them to grow. They recover fast!Yeah, it's great, even my upper chest is filling out more. What doesn't seem to be growing or changing are my Lateral delts
Haha! It would be a very long time at a 500 calorie surplus. Let's go with 100lbs overweight instead.
Even in a deficit? At what point would be diminishing returns do you think? My medial delts are getting 8-10 direct sets per week, and then 8 sets of OHP per week.
How are your front delts? If they are good / good enough put all of those other sets to medial and or rear delts. You can push shoulders up into 20-30 sets a week.
Eh, delts all around are lagging behind everything else. But I hear ya. I'll start increasing the delt work.
Weight: 218.4
That's a cool chart, but I wasn't really talking so much about the fiber types as if I knock down 10% of my garage and have to repair it, then it is going to take a lot less time than if I knock down 10% of my house and have to repair it. It's just a lot less tissue to repair than most other body parts. If favoring with more volume while lowering volume somewhere else it make this a lot more doable. Of course like you said in a deficit he is probably not going to make a lot of huge changes. However if he wanted to try that would be the approach I would suggest.
@Resolve10 Just curious, do they actually recover faster somehow or do they just take on less damage during the training due to the fiber type?
No, that is exactly what I was thinking. Far less systemic fatigue and in this case more metabolic factors driving hypertrophy than mechanical tension doing actual damage. I would say most cell swelling work in and of itself is probably pretty high stimulus to fatigue ratio.
Straight Bar Pull Up 3, 2, 1, -3, -3
I don't really think there is another way to do them. The retraction is required to get your forearms to touch the wall.
I meant more the depression...like in a bench press, or is it just retraction?
