aaronuconn
Well-known member
Layne Norton has numerous videos on reverse dieting if you haven't seen them yet.
Epic Cutting Stack
- Thread starter booneman77
- Start date
booneman77
Legend
If you have them available throw some links! I'm starting really reading up tomorrow so that's perfect.
booneman77
Legend
Had a bit of a rough day in gym today... Was doing dips and I began feeling some sharp pain in my leg pec where it meets my center chest. Still pretty achy now so I'm getting a bit worried I messed it up. Real bummer as my bench numbers have finally been going up (after literally years stuck at a plateau). I'll have to see how things feel tomorrow. Legs and pull the next two days anyways so it'll get some rest either way but I might need to change up Mondays push day as it's chest focused.
booneman77
Legend
Weighed in this morning at 181.4lb so down 1.1lb this week which is perfect. Gonna be bumping up another 50kcal to 1950 for the week and see how that goes.
Chest is feeling better but still gonna take it easy tomorrow for my push day. Gonna focus mostly on triceps/shoulders
Chest is feeling better but still gonna take it easy tomorrow for my push day. Gonna focus mostly on triceps/shoulders
The Solution
Legend
Good your kcals are low and the bumps help
told ya.
told ya.
booneman77
Legend
It's definitely helped. A couple weeks ago I stopped counting veggies too so there was a natural bump there as well to start.
The Solution
Legend
They still have kcals, i always count them because they do add up, but to each their own.
booneman77
Legend
Ya i realize that but in an effort to add some more calories it makes it easier. It also makes it simpler to track when I eat a lot of mixed salads and such that have 15 different veggies in them... Total pain in the ass to put that in MFP.
booneman77
Legend
Went easy on my chest for my push day yesterday... did a max set of pushups to warm things up and then just 5 sets of bb bench with 135lb. Just trying to get some blood flowing and a little activation. I actually got a fairly good pump going using shorter rests and 2scoops of white pump so this tells me that my form was on point. No pain at all during any of this so that's a plus. I'll probably try out some heavier bench sets after my pull day thursday to test things out after a few more days of rest. I added in some triceps work to replace the normal chest exercises I do so the workout was roughly the same volume, just more tri/shoulder focused.
Off day today. Just 20min LISS this morning and probably a quick HIIT session in the afternoon. I've been doing ultra low carbs on my off day each week just to mix things up a bit. Calories are just a hair lower then other days as well so mostly protein and some fats make up the difference from dropping 150+g carbs.
Still really enjoying the carb backloads in the evenings. The big meal is not only fun to eat but far more enjoyable. I go to bed full and happy. Body comp seems to be responding, just slowly. I'm not losing much as far as scale weight but the love handles seem to be disappearing. The only thing I need to work with is the type of carbs to see what I can get into besides brown rice and oats (which I love both of so I have no issue eating, just want to see how the body responds to other sources). Probably gonna cook up some white rice and sweet potatoes tomorrow and throw that in for a couple days and see how things go.
Off day today. Just 20min LISS this morning and probably a quick HIIT session in the afternoon. I've been doing ultra low carbs on my off day each week just to mix things up a bit. Calories are just a hair lower then other days as well so mostly protein and some fats make up the difference from dropping 150+g carbs.
Still really enjoying the carb backloads in the evenings. The big meal is not only fun to eat but far more enjoyable. I go to bed full and happy. Body comp seems to be responding, just slowly. I'm not losing much as far as scale weight but the love handles seem to be disappearing. The only thing I need to work with is the type of carbs to see what I can get into besides brown rice and oats (which I love both of so I have no issue eating, just want to see how the body responds to other sources). Probably gonna cook up some white rice and sweet potatoes tomorrow and throw that in for a couple days and see how things go.
aaronuconn
Well-known member
Isn't White Pump a "once scoop" pre? Thought it had 3g Betaine per scoop.
booneman77
Legend
The suggested dose is 1 scoop, 2 scoops/day max. I found that 1 scoop did nothing for me as far as pump went as there's only 750mg agamatine in 1 scoop.
It does have 3g betaine though which seems a bit overdosed for the other ingredients.
booneman77
Legend
Really haven't been feeling my best the last few days... overall just in a bad mood almost all the time and only really enjoying my time in the gym and when I'm eating my big dinner ha. Not sure what the reason for this is (possibly some stress from work which has been a mess lately). I also feel like while I'm losing some fat around the love handle area, the front/abs of me seems to be doing nothing. Its rather frustrating. What I may do is go for a quick, 2 week or so calorie cut (back down to ~1800kcal) and then reverse back up to 1950 again. Sort of a quick cut to help get things moving the right direction again and get some motivation back.
Open to any other suggestions as well.
Open to any other suggestions as well.
The Solution
Legend
take a week off the gym and get your mind right.
booneman77
Legend
I was thinking that. The only problem I have is that's the one thing I look forward to the most ha. Plus Ill lose all my gainz!!! (not srs)
The Solution
Legend
Thats your problem
your narrow minded, you dont think outside the box or something that would benefit you from the future (time off). The hardest decisions are sometimes the best decisions. It would do a world of good for you.
your narrow minded, you dont think outside the box or something that would benefit you from the future (time off). The hardest decisions are sometimes the best decisions. It would do a world of good for you.
snagencyV2.0
Legend
yes it is true that some ppl choose to "count" these cals, for some unknown reason..
they only help bodycomp (well the right kind of veggies anyway...if you are talking about corn or something that is another issue entirely), and getting caught up in the minute counting of cals from veggies is not only a colossal waste of time but rather considerably counterproductive from a true nutritional standpoint
I would challenge you to find me ANYBODY who eats a sh1t-ton of veggies daily as their chosen lifestyle, who is fat or out-of-shape
lqtm
oh I just had to chuckle a lil bit, this statement coming from you
[inb4 redundant and repeated slew of irrelevant or misunderstood studies are copypasta and thrown at my head]
The Solution
Legend
1 cup of corn is 120 kcals
That is nothing "Negligable"
thats almost 1/2 cup of oatmeal, so i guess you would not count those kcals either?
Greens are lower kcals sure, but they still have kcals. If you dont want to count em fine. But if you are inconsistent with intake and vary your intake on a given day and not consistent there will be deviance in the total amount of kcals on the given day, when it comes to stalls especially in weightloss there can be a few hundred kcals you are not counting per week that could be accounted for and be utilized on your next kcal cut and make a difference in the weekly net deficit.
Fiber in general are partially digested by the bacteria in your large intestine and reabsorbed as short chain fatty acids there... so yes they do have some caloric value.
To each their own. ill take the extra 30 seconds to account for the veggies i eat since for most days its not the same and will vary in caloric intake over the 24 hour period or the 7 day week which can make a difference in the energy balance equation.
Montego1
Well-known member
He said corn was a different story.......do you even alphabet into sequence into groups into lines bro?
The Solution
Legend
Yeah you?
Carrots could be a different story too (Starchier)
Calories are going to be calories they add up, if you dont want to add em thats your preference. Just like how people dont record fishoils, bCAA's etc, they still have calorie value.
Montego1
Well-known member
Just wondering cause he said corn was a different story and that is immediately what you referred to.....
snagencyV2.0
Legend
take your assessment of others here, and apply to self
if you live your life scared to "over-consume" green veggies because those cals will "add up", you have just epitomized the whole issue of being stubborn and never growing your knowledge (let alone ever appreciably changing your bodycomp/size etc)
I did laff over your immediate rebuttal of corn tho..
just like all cals are not created equal, so too does this apply to veggie choices
but to you, you do not distinguish micronutrients at all..
it's all about the more basic and uneducated "rules" with you, ie cals in/cals out
if you wish to continue your diet structure and rolling as you do, it matters not to me -- do what floats your boat
but when I see you running around blowing up other ppl's diet plans and advising things you do based on your own questionable and limited understanding of caloric consumption (ie, comparing veggie choices to other more traditional carbs and not distinguishing between caloric value of such)...or, judging and calling other ppl "narrow minded", I am fairly amused
The Solution
Legend
NattyForLife
Well-known member
What are the calorie count of BCAAs?
snagencyV2.0
Legend
oh boy....
honestly, not worth any semblance of your time to try to figure out
protein - and breaking it down finitely to BCAAs - will not cause any fat gain
but for the record (and there are varying opinions about this) if you have to assign some random value to these, I would go with ~2.4cals per gram....I've also seen it theorized the other way (valine, some say, has ~6 kcals/g)
point is, it's a fun theoretical question to ponder, but is irrelevant and has no merit to any substantial real-world discussion
really - it's kinda like trying to run sprints, all the while worrying if your boots are laced up properly or not....
(totally ignoring the fact that you really need some running shoes for said activity)
The Solution
Legend
1g of BCAA = 1g of protein
so if you use 10g bcaa = 10g protein
The caloric amount is so small the FDA does not label it on BCAA products.
sheepdog.tx
Member
omg the irony.. its killin me.
snagencyV2.0
Legend
too much iron is indeed not good...
back to the topic of (cough) bcaa cals..
a calorie is indeed a calorie when one is talking about units of energy..the problem occurs, however, when people strip all forms of food down to their theoretical caloric value; then, this leads them to jump to the assertion that they can count all foods the same way so long as they reduce and compare calories
(ie, basic understanding of cals in/cals out)
so - in this vein, 1000kcals from trans fats, some claim, is the same as 1000kcals from veggies
while that may be true in a bomb calorimeter, our bodies unfortunately are not calorie measuring devices..
to summarize: my previous post was to point out that BCAAs aren't the same as cheese, candy, meat, eggs, etc - so boiling them, or any food, down to theoretical kcal values isn't all that useful....one eats foods, not calories
it's all in what context you are trying to have this discussion in, rather than a generic vacuum like some seem to prefer
this is false
the cal count is not listed because it is not mandated by FDA, as BCAA is not food and contains only amino acids
booneman77
Legend
Made the decision that tonight was my last workout until next weekend. Gonna get some extra sleep, keep diet in check, and really rest up. Maybe some LISS cardio in the evenings just to stay off the couch. Should be interesting to see if I lose my mind ha.
The Solution
Legend
Wise choice.
That or a diet break (which you recently did) are 2 great things that can really turn things around.
nicksox15
Well-known member
I took a week off last Thursday through today for a wedding in cabo. Fantastic decision, my body is definitely thanking me for it
hvactech
Legend
You get my tracking?
booneman77
Legend
And so it begins... Day 1 of the break. Slept in an extra 35min this morning which would have been a lot nicer had I not been up til midnight watching that damn 2OT hockey game ha. Playoff hockey is murdering my sleep schedule. Next week I may change up my work schedule so that I can sleep in later and really catch up.
aaronuconn
Well-known member
Wise decision taking time off. A massive deficit + training can cause those mood swings I'm sure.
booneman77
Legend
Ya I know from the past that I can get pretty miserable after a long cut and this one has been even longer. I don't even so much have mod swings lately as more of just a general foul mood all the time which is the key sign that something has to change.
Also, I dropped kcals too low and added too much cardio to start so that's part of it. Its hard not to get overambitious at the beginning of a cut. For all the knowledge I have and reading I do, I still make dumb mistakes. Always learning. Always improving. The real goal though for this cutting time is to ensure that I can keep the weight off and not just get up to 18% or whatever I was this winter. I'd love to stay below 12 permanently but need work to work on balancing out everything once I reach my goals.
snagencyV2.0
Legend
nothing to it but to do it
think in terms of making lifestyle changes, rather than simply making temporary changes to "clean things up" periodically before you go back to looking like hell again..the inevitable yo-yo trap that so many seem to fall in to
I enjoy living life in the 10% or less range all yr round, and I don't feel like it is a sacrifice or effort at all -- simply daily choices I make, to support the type of life I wish to lead, and the appearance I wish to have
it's not rocket science, it's simply dedication and determination (and, after awhile, a habit you do not even consciously acknowledge)
The Solution
Legend
These playoffs are F'in Insane.
booneman77
Legend
I love it. There's nothing like playoff hockey
The Solution
Legend
booneman77
Legend
I love football and all but there just isn't the hate and *****ry in a one game playoff vs a best of 7 series against divisional and geographical opponents. Makes it so much better. Plus nowadays the scores get insane half the time so every td is only worth a little vs 1 goal which can be life and death late in the playoffs
booneman77
Legend
Shiitty end to the weekend. I hit a deer on the way home (so i could eat ha) between periods of the pens game. Trashed the front end of my truck. Killed the bastard though so that's a plus. Gonna be a long week without some gym time to blow off steam.
booneman77
Legend
Over the last few days I've been noticing my mood, motivation, and overall just feeling improved. Definitely needed a break from the gym and the morning cardio. I think friday night I'll start back to the gym but probably gonna change my workouts around a bit so that I don't burn out again. Might switch to a 2 on 1 off setup. I love training on the weekends so I'd like to keep at least one of those days still a training day and this will fit.
Yesterday was still my low carb day. Ate a lot of eggs, chicken, veggies and a couple quest bars ha. Really cleaned me out this morning.
Yesterday was still my low carb day. Ate a lot of eggs, chicken, veggies and a couple quest bars ha. Really cleaned me out this morning.
sheepdog.tx
Member
Warned you that you were on the road to burn out. Happened to me, you can only cut and do cardio so long before metabolic damage sets in. Stop the cardio, lay off the stims, move to a high fat diet, and work up to your maintenance for awhile. You wont get fat (I know, I was scared it would happen to me) but once you recover you can go back to cutting.
booneman77
Legend
Yoiu haven't quite caught up have you ha? I've taken off from the gym since last thursday ( will start back on friday) and then begin slowly adding in cardio again a few mornings. Diet is slowly coming up each week until I see negative results (reverse diet). Feeling much better already this week just from the added rest and solid diet.
booneman77
Legend
Well, I have to say the break was definitely what I needed. Gonna get back in the gym tonight. Not exactly sure how I'm gonna change my training but I think 6 days was too much. Might go 2 on 1 off and see how that goes for awhile. I'll figure it out at lunch today and then post up here. Can't wait to see what my strength and endurance are like after this break. Overall, I feel far more energized and my mood has improved significantly so I know I got the rest I needed. I'm sure calories coming up helped as well. Weigh in will be Sunday to see if I managed to keep it down while not doing too much. I expect a 1-2lb increase or so but nothing that wont come right back off. Diet was perfectly clean all week so that shouldn't be a big deal.
Plan going forward will be to add back in some cardio a few days and see how things feel. I have roughly 8 weeks til vacation so it's gonna be buckle down time.
Plan going forward will be to add back in some cardio a few days and see how things feel. I have roughly 8 weeks til vacation so it's gonna be buckle down time.
The Solution
Legend
Do a generic upper/lower split. Something very easy to gauge strength
booneman77
Legend
Gonna try out a little homemade push/pull:
Push:
Squat (5x5)
Leg Ext (3x8-12)
OHP (5x5)
Lateral Raise (3x8-12)
Bench (5x5)
Incl Throat Press (3x8-12)
Skull Crusher (5x5)
Rope Pushdown (3x8-12)
Leg Press (FST-7)
Pull:
Deadlift (5x5)
Hamstring Curl (3x8-12)
Pullup (5x5)
Pulldown (3x8-12)
BB Row (5x5)
DB Incline Bench Row (3x8-12)
T-Bar Row (5x5)
Seated Cable Row (3x8-12)
Rear Delt Fly (4x8-12)
Machine Pullover (FST-7)
Thoughts?
The Solution
Legend
If you can handle 40+ sets a workout good luck. thats a ton of volume.
sheepdog.tx
Member
IMHO, for what its worth, best for weight loss is full body workout often. Better use of glycogen stores and unless youre huge you can recovery every other day.
I highly recommend you google All Pro's Simple Beginner's Routine (summary below), i lost most of my weight on it yet put on some mass and strength. Dont let the name fool you, its tough and exclusively compounds with a good self-assessment built in for moving up. Think he considers you a "beginner" til you can squat twice your body weight and 1.5 on bench.
If you want to make it a 5 day a week program 1.) Don't, and let yourself recover or 2.) do 20 mins of HIIT in between days
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
booneman77
Legend
Tried the push out today and it wasn't too bad. Didn't get crazy with the weight but kept the intensity high and rest lower. Went pretty well I thought. I'll give it a week or two and reevaluate.
Strength was a bit off today which sucked but I'm sure or was mostly just some stiffness and such. Should be back soon especially with cals increasing slowly.