That's what I get for questioning! You and I have the same disease! I hope I don't go bald too.
I had my last 15-rep HST-like workout tonight. I've been treating a calorie cycling diet since Tuesday. During the week off I gained 17 pounds. Since Thursday I have lost almost 12 of those pounds. Seems too easy so far...if it keeps going at all I will be happy.
Today was a 1400 calorie day....I was aiming for 1300. But it's my medium calorie day. Tomorrow is a high cal day at 2500 cals.
Bench Presses
1 x 8 x 95 warm up
1 x 12 x 165 (not sure why I can't get to the 15 on this. Did 14 2 nights ago)
Military Presses
1 x 14 x 85 (another sticking point)
I will be in full swing on Friday. Getting the hang of the calorie cycling I think. If I am lucky I won't have 18 pounds to lose, but we will see.
You should wish the sexiness of being bald upon yourself my man.
On those bench presses keep in mind the 14 may have been the day of or after a higher calorie day or were still holding on to some of the extra glycogen from the time off the diet. In all honestly strength plateuaing on a large deficit is not too bad a thing so long as it is not decreasing.
I was going to make a suggestion on how to break through on the Military Press, but you are basically done with the HST part and my method wouldn't be HST based. Just simply move up to 90 and drop reps to 12 and work up in reps for tow weeks then go back to the 85 and do max reps and I bet you will break it. Same could probably be said for the bench but I think you have glycogen issues at play there since you were able to lift for more reps last time.
The day before cardio, My calorie intake is 1000. The day before weight training, My calorie intake is 2000. I have been doing this for 30 days now and I have seen improvement in Strength,fat loss,and Recovery.
Kind of a Carb Backloading deal for those who lift in the mornings. You get your carbs in the day/night before to fuel the mornings workout. I have pretty good luck with this method before.
Yeah but your a genetic freak!! (Meant as a good thing)
This could also be optimal for you as far as patterning your nutrition could go.
One thing I would really like to see you all do if you go into another weight loss challenge is to go with Jon Kiefer's CarbNight, or Carb Backloading. Not only is it a sound and relatively easy way to diet but if you actually read the entire book you will learn a lot about how the body works with food and all the hormonal reactions and what not. I am not saying it is the best diet in the world but it is a convenient one and when done CORRECTLY it works very well. Carb Night is more for a deep and fast cut. Carb Backloading more of a consistent yet relatively quick recomposition effect.
hairygrandpa called me out on his log. Im pretty sure hes got me beat on what hes dubbed as the arms race. But wanted to throw it in here. The second picture makes me happy. My side profile is starting to improve and the triceps are actually showing through my sleeve so Im a happy fatty now!!
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You are looking MUCH better from the side brother. How tall are you at 223? You look pretty thick, I am assuming 5'8-5'10ish?
Workout=
Nuts=
Raisins and cheese=
Cheese and raisins in moderation only bro! Raisins are calorie dense and sugary and cheese, as good as it is, can be hurtful to a diet. Plus cheese typically contains a decent amount of sodium which is no bueno
But the workout was great brother
I hope you don't mind me picking apart this statement a little for the sake of education.
The assessment on nuts and the workout is sound. The intent of the advice on the cheese and raisins is excellent but there is a little more too it. Yes Raisins are calories dense and sugar dense however there is an excellent time for them. During or after the workout when you really want an insulin spike to increase anabolism. Cheese is also a calorie dense food choice as you mentioned but again that doesn't make it a poor choice nutritionally. It has a lot of benefits to it. In the deep deficit he is in though neither of these factors is going to have too much of an effect on fat loss. Now the water dairy can have you hold on to is definitely a factor but not in fat loss just overall weight loss which includes water fluctuations. Interesting to note for those in the no fats with a high carb meal or visa versa, in this situation the fats from the cheese would not likely enter the blood stream for 180 minutes, by that time the insulin spike from the raisins woulld be long gone so in this case it would be very unlikely to gain fat due to the combination.
As far as sodium, it is far from a bad thing. It is a very important part of the diet. Helps to keep joints healthy, keep you hydrated and a plethora of other benefits. It also does not cause high blood pressure. If anything the problem there is an electrolyte balance issue. Most people do not take in enough potassium to keep hydration in balance. When your potassium and sodium are out of balance that is where you see the blood pressure fluctuations having the most effects. Too much potassium with pretty much slow your heart to the point of stopping which causes very low blood pressure, or not enough potassium and too much sodium creates hypertension by pulling fluid into the blood stream and away from the muscles and organs.
Ha, thanks bro! (funny, went through several of $%^@# until I found the exclamation point on my keyboard), only a very small amount, tiny in fact. I think I'm going to have it post workout instead, replenish glycogen storage.
That should help a bit. I would maybe have the cheese prior to the workout and the raisins after, or just move the cheese to another point in the day so you don't blunt the insulin response.
Looking massive by the way!
Pre workout routine
- Coffee
- Oatmeal 1/4 cup
- Powermax XT
- Follidrone 2.0
- Incinderine
- Exotherm 1.5 pumps
- 1/5 of 1 Liter Finish Line
Nice work and pre workout set up. You ever try Cream of Rice instead of oats? Seems to digest better for me which works out well during my lifts especially leg work.
