Fat loss insan1ty with Sup3r-11 and Ignit3

Tank999 said:
I sat down to have a cheat meal like that after 2 years on my diet - feeling good has just RUINED pigging out! I felt so uncomfortable afterward, I just can't do it!

Btw, I have 3 different high end scales - the weights are within half a pound of each other, but the bf% differs in 5-8%!
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Yeah. You are right on all accounts. I wonder if it is actually part of a healing process. I liberalized to be able to eat and eat and eat and the idea of feeling so full I couldn't fit anymore was incomprehensible to me. And what I had yesterday was something I used to eat regularly. I could have had most of the order of onion rings, all the fries, the burger, a desert right after and another desert 30 minutes later and not felt totally satisfied.

Last night I had about 6 or so onion rings, most of my fries and hadn't even started the burger and felt full. By the time I was done, I just felt sick.

As far as the scale, I think the new scale is optimistic just a bit, and my old scale was probably a little pessimistic. But I would think I am around 20% regardless. May e 21%.

Kaprice said:
I do believe that an occasional pig out that makes you uncomfortable can go a long way towards reducing your cravings for the next few days. You might call it aversion therapy.

The no weight gain is interesting because, presumably, most of that food was still in your body, somewhere.

But, it's possible you stoked your "furnace" with all that food and burned more calories than normal for a short time. In fact, that's sort of the concept behind occasional refeeds.
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Yeah, it really is kind of an aversion therapy. It is like changing from the fat guy mentality to the skinny guy mentality. I never thought I could change that. I am not sure about the weight gain not happening. I've been stuck for a while at this weight and Lyle McDonald talks a lot about long periods of stagnation and then suddenly losing a bunch all at once. His theory is that as the fat leaves the cells, the cells are filled with water temporarily and then when it releases you get the sudden loss. I wonder if maybe I just happened to have a loss after weighing myself, throughout the day, and then didn't happen to weigh myself so I didn't know and gained it back.

The other thing that is interesting is that dsade and others have mentioned water retention from the SN and I really didn't see that at all in myself. My definition was improving even though my weight was staying constant.

Today, however, what little definition I was starting to see in my upper tabs has become very blurred and I feel bloated and I've gained some weight through the day despite being back on the diet. Probably the increased carbs helping to cause water retention that wasn't there before. I'm really not sure. Just theories.

And I agree with the refeed theory to a degree. Maybe it just finally worked haha.

Kaprice said:
So, it sounds like the trick to getting past a plateau is to buy a different scale! :)
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Yes! If you don't like what the scale says, just get a new scale!
 
Today's Weigh In:

Bodyweight: 178.3 pounds
Aria Bodyfat %: 21.7%
Waist: 38.5"

Yesterday's diet was right at 950 calories/140 grams protein. It's strange the weight went up like that since it didn't the day after the big cheat, but then when I get back on track it does go up. I really think that the carbs in my system from the cheat just took some time to grab onto water as it went through my system and that's got to be were today's gain came from. But it doesn't matter.

I remember being in college and being pretty active at that point. I was about 175-180 pretty consistently, but I used to go on diets and try to get rid of some fat, and I never really got below 175. It is kind of like I just have this set point that bottoms out there or something. I'm sure I just have to keep working at it - I usually gave up after a couple weeks, so it wasn't like I tried and tried. I'm still overweight, so it isn't like I'm lean ...I guess the last 20 is always the hardest/slowest.
 
Today's weigh in:

Bodyweight: 179
Aria Bodyfat%: 22.4%
Waist: 38.25"

Yesterday's calories were around 900 so, again, the weight gain is curious.

Had 3 oz. Beef jerky (240/36), 1 scoop select cafe (100/20), and a scoop of Select post workout (120/24). Then I broke down because it has been a long day and I wasn't feeling good last 24 hours, and I had another cheat tonight. Barbeque boneless chicken wings, a couple cheese sticks and I split a piece of peanut butter pie with my gf . Not good, I have to get back on track.

Tonight's workout:

Squats:
1 x 8 x 185warm up
1 x 15 x 220

Straight Legged Deadlifts:
1 x 15 x 205

Pull Ups:
1 x 9 + 2 rest pause reps x BW

Bench Press
1 x 8 x 95 warm up
1 x 11 x 165

Military Presses
1 x 14 x 75

Rope Face Pulls
1 x 13 x 45

Triceps Rope Press Downs
1 x 13 x 25

Barbell Curls
1 x 14 x 65

Pretty much every exercise showed either a rep or two improvement or a weight increase. Not bad. Now if I can just get rid of this last bit of body fat.
 
HIT4ME said:
Today's weigh in:

Bodyweight: 179
Aria Bodyfat%: 22.4%
Waist: 38.25"

Yesterday's calories were around 900 so, again, the weight gain is curious.

Had 3 oz. Beef jerky (240/36), 1 scoop select cafe (100/20), and a scoop of Select post workout (120/24). Then I broke down because it has been a long day and I wasn't feeling good last 24 hours, and I had another cheat tonight. Barbeque boneless chicken wings, a couple cheese sticks and I split a piece of peanut butter pie with my gf . Not good, I have to get back on track.

Tonight's workout:

Squats:
1 x 8 x 185warm up
1 x 15 x 220

Straight Legged Deadlifts:
1 x 15 x 205

Pull Ups:
1 x 9 + 2 rest pause reps x BW

Bench Press
1 x 8 x 95 warm up
1 x 11 x 165

Military Presses
1 x 14 x 75

Rope Face Pulls
1 x 13 x 45

Triceps Rope Press Downs
1 x 13 x 25

Barbell Curls
1 x 14 x 65

Pretty much every exercise showed either a rep or two improvement or a weight increase. Not bad. Now if I can just get rid of this last bit of body fat.
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You lost my attention at pb pie.....I'm having a Homer moment......:)
Solid workout.....
 
Late update again. Today's weigh in:

Bodyweight: 178.8 pounds
Aria Bodyfat %: 21.9%
Waist: 38.25"

I took some new photos, but honestly, they look exactly the same as 2 weeks ago. There's no visual change at all. A little disappointing. I can post them up if anyone is interested, but I'm not very good at the photo editing and given the lack of change I am feeling lazy ...so unless someone is interested I'm thinking I will go 1 more week and post up some changes.

Granted, during the past 2 weeks I've actually taken a solid 3 day break, plus introduced refeeds, plus fallen off the wagon a couple times more than normal - so no change may be a good thing in that light. But I've got to get back on it and make this happen.

I also used my last IDL fat burner pill 3-4 days ago and meant to mention that. It was actually a great stimulant/appetite suppressant. Sometimes, coming off stuff reveals things - and I'm noticing that my hunger is actually way up and I was tired for a while and didn't even think about it. It just got to be a habit to take 1 pill in the morning and I thought nothing of it, so when I was out I wasn't thinking, "Oh, I'm going to be tired" but for a couple of days after I was taking naps, some LONG naps, and I normally can't take a nap if I try. I was really tired. And every morning, I've been getting hungrier earlier since coming off. IDL delivered on those two promises for sure.

I've also been playing with the Supernova a little. I really like the Evomuse stuff, but this transdermal is the stickiest/messiest transdermal I've ever used. It has stained a couple of my t-shirts (no big deal - light staining and it may come out with a couple washes) and it's sticky for a long time after application. I think a lot of times manufacturers really try to cram as much active product into a transdermal carrier as possible, and I'm not sure this is what Matt was trying to do, but he's definitely got it pretty full and thick.

So, what I've been doing now is to put a half dollar sized dose onto a plastic bag and then squirt a couple pumps of regular hand sanitizer on top of it. Then I rub it in. It spreads much thinner this way. I work the heck out of it with the plastic bag, rubbing it in as much as I can, then let it sit for a while, then I go back and do 3-4 pumps of hand sanitizer onto a bag and go over everything I already did. The brown is clearly visible when you do this and you get liquid streaks as you rub the sanitizer in. Sometimes I've been doing another round of hand sanitizer a little while after that dries if it still feels sticky. It is a bit of a pain, but I tell you what - the menthol/icy hot feeling in the skin becomes VERY intense when you do this. And it isn't quite as sticky after. It still takes a long while to absorb fully.
 
plus fallen off the wagon a couple times more than normal -
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You came a long way, don't you dare to get fat again! Do not paint the world pink by saying:
so no change may be a good thing in that light.
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IMHO, go back again to 850-1000 kcal day and do your workout regime until goal reached.

Stay strong bro!
 
I agree with HG's encouragement but not his recommendation.

Go a week or two with your calories just 3 or 4 hundred under maintenance and maybe work a bit harder in your workouts.Give your body something to work with. Kick your metabolism in the balls.
 
Kaprice said:
I agree with HG's encouragement but not his recommendation.

Go a week or two with your calories just 3 or 4 hundred under maintenance and maybe work a bit harder in your workouts.Give your body something to work with. Kick your metabolism in the balls.
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You are right, doing refeeds on carbs will get his metabolism -and insulin sensitivity going.
 
Pick one or both or something - and here comes the pressure - but get and keep your azzz in gear; you got people here looking up to you!
Ok. Too strong. Let's try again.
Do what you gotta do.
Better?
;)
 
One of the most credible pieces of advice I ever read about dealing with fat loss plateaus is to increase your calories and burn that same increase at the gym.

So, maybe you eat 500 more calories but you work harder and/or longer enough to burn 500 more calories. You don't change your net intake but you give your metabolism a nice boost.
 
hairygrandpa said:
You came a long way, don't you dare to get fat again! Do not paint the world pink by saying:
IMHO, go back again to 850-1000 kcal day and do your workout regime until goal reached.

Stay strong bro!
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Lol, thanks man. I was say I g, no change may be a good thing, given I've been such a slack pass the past two weeks, it could have been much worse and I should have expected much worse. But you are right. Game on!

Kaprice said:
I agree with HG's encouragement but not his recommendation.

Go a week or two with your calories just 3 or 4 hundred under maintenance and maybe work a bit harder in your workouts.Give your body something to work with. Kick your metabolism in the balls.
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As of last week I've added in refeed once per week and readjusted my calories to 1000-1100 day. IF the adjustable metabolism theories are true, then I am not losing weight at 800 calories per day because I have adjusted my metabolism. Jumping up to 1800 calories will mean I am in a 1000 calorie per day surplus at that point.

I don't totally buy the theory, and I think this happens in a diet and you have to keep plugging ...that's part of the mental game. But I'm moving a little in your direction. :)

hairygrandpa said:
You are right, doing refeeds on carbs will get his metabolism -and insulin sensitivity going.
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Yes, I've added in carb refeeds as of last week and I will be around 1000 cals per day.

Tank999 said:
Pick one or both or something - and here comes the pressure - but get and keep your azzz in gear; you got people here looking up to you!
Ok. Too strong. Let's try again.
Do what you gotta do.
Better?
;)
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Lol, a little heavy handed? Massages, not at all. I am appreciative of everyone pushing me - I look up to all of you and don't want to let anyone down! I've got people like HGP and Sparks that I have to catch up to, and people like KAPrice who literally just started and they are coming up from behind and pushing me. I certainly don't want to fail. I've got 20 pounds. That's it. Just 20 pounds and I am there. I have to get my azz in gear.

Kaprice said:
One of the most credible pieces of advice I ever read about dealing with fat loss plateaus is to increase your calories and burn that same increase at the gym.

So, maybe you eat 500 more calories but you work harder and/or longer enough to burn 500 more calories. You don't change your net intake but you give your metabolism a nice boost.
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That's one way to skin a cat. Not too far off from my plan, but I am thinking longer term. If I have done metabolic damage, I need to come back slow and be ready for a period of recovery after I get to 160. I am adding in some HI IT sprints and increasing calories by about 300...so it should be a bit of a wash as you suggest, but to a smaller degree.

Today I ate 3 oz. Of beef jerky, 2 Select Cafe scoops, about 5 oz. Of salmon, 7 oz. Of barumundi, and then had a scoop of Select in pudding. Totals are right around 1000 calories and 170 g protein.

This afternoon I shot some hoops (extremely low intensity) and then did 6 rounds of tabata sprints, 20 seconds on, 40 seconds off. I haven't played basketball in years so it was fun but depressing how bad I was. I haven't run in about 8 months like that, so my legs were shaky.

Thanks guys. I'm coming back hard.
 
Kaprice said:
One of the most credible pieces of advice I ever read about dealing with fat loss plateaus is to increase your calories and burn that same increase at the gym.

So, maybe you eat 500 more calories but you work harder and/or longer enough to burn 500 more calories. You don't change your net intake but you give your metabolism a nice boost.
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I definitely agree with this. I'll always try to increase LISS/MISS cardio until it is no longer feasible (i.e. time) before cutting into calories. Energy/hunger/sanity is better this way. I was always resistant to cardio in the past and thought my friends that compete were just obsessed bros that liked to spend too much time training. But going from 20% to 15 is different then 15 to 10. At least for me. Also being able to end diets in a 500 cal deficit is a much better place than 1000 from my experience.
 
Rand0m said:
I definitely agree with this. I'll always try to increase LISS/MISS cardio until it is no longer feasible (i.e. time) before cutting into calories. Energy/hunger/sanity is better this way. I was always resistant to cardio in the past and thought my friends that compete were just obsessed bros that liked to spend too much time training. But going from 20% to 15 is different then 15 to 10. At least for me. Also being able to end diets in a 500 cal deficit is a much better place than 1000 from my experience.
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Yeah, this is tough for me to say 100% I agree with. I see the point and don't necessarily disagree. Here's the thing. For me, when I started, I had 100+ pounds to lose. By the time I jumped on the PSMF I had a good 80+ pounds to lose. That is A LOT of weight. And in order to lose that in any kind of reasonable timeframe, even 3 pounds per week would have taken me almost 30 weeks. And then you cut that in half because it's never as fast as it should be, and we're talking over a year of significant caloric deficits.

The thing is, that kind of deficit = 10,500 calories per week in theory alone. That's a 1500 calorie/day deficit. Dropping my diet by 500 calories and adding in 1,000 calories/day of exercise ....I'd like to lie to myself (and actually did for a while) and say that I could do that, but I just can't. I burn abour 300-400 calories during a weight lifting workout according to my fitbit and that's probably a little high even. And I'm working hard for 45 minutes doing that. I don't have 2-3 hours per day, every single day, to devote to exercise. So, now the deficit drops and it takes me 2 years, and I KNOW I would give up before then.

So the other option is to drastically reduce dietary intake to achieve that deficit - but doing so and coupling that with high levels of activity will definitely stall metabolism if anything will. So that is my angle - BUT you and KAPrice may be a little more right now that I'm getting around 20%. Getting from 20 to 15% is different than getting from 50% to 20%. And then getting from 15 to 10 is going to be different still. I was hoping it would be a little more linear - get to about 170-165 then have to start adding in calories and slowly get to the 160 and so on until I build my caloric intake back up over time, reverse dieting style. But, maybe I need to adjust a little already. Plus, keep in mind, I haven't been strict like I was over the past 2-3 weeks, so stalling isn't necessarily a stall as much as it is a mental issue and not doing my job.

All in all, I agree with KAPrice and you, and your strategy is well founded - but I'm just stubborn. Maybe it's just me, maybe I just have to try my own thing.

Also, I may just be predisposed to obesity. I may have a slow metabolism to begin with. I was fat as a kid, lost 50-60 pounds when I was 12 or 13 years old, kept it off through college with a lot of work, etc. - but I had to be fairly strict even as a 13 year old to lose weight (when a lot of people find weight loss easy as they are growing/testosterone is coming up). My entire family is morbidly obese. There isn't a single person in my immediate family who shouldn't lose at least 60 pounds, and both my parents are easily over 100 pounds overweight.

In light of all that, whenever I've tried less drastic approaches, I often fail. Maybe because I'm over estimating my metabolism to begin with - I may THINK I should be at 2100-2200 calories/day for my BMR, but maybe I'm just "slow" and really around 1700-1800 to begin with. I may have a low thyroid or be resistant to thyroid hormone also - I have a constant low body temp and when I was taking T3 is had almost no effect on me at all. So maybe that's why I eventually wound up with such a drastic diet, it may be the only diet that gives me reliable results. I may just be a hard case.

Who knows? Sorry for the long rant.....you and KAPrice just have me thinking a lot of things.

Today's weigh in:

Bodyweight: 178.2 pounds
Aria Bodyfat %: 21.6%
Waist: 38.25"

Going back n the right direction at least. Let's see if I can keep it up :) I plan on having a refeed tonight, just to keep it in the schedule and make a habit of it. I do find that keeping my cheats and refeeds on a schedule helps keep me in line.
 
You've been doing great my man. I have no problems with your methods, especially for someone with a lot to lose. My reply was more for when you get down to the mid teens. Food for thought.
 
hairygrandpa said:
^^^ Good workout! Typing burns calories too! :mischievous:
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lol, I wish!

Rand0m said:
You've been doing great my man. I have no problems with your methods, especially for someone with a lot to lose. My reply was more for when you get down to the mid teens. Food for thought.
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No issues at all my man. I appreciate the feedback. It makes me think of other things and creates good discussion. I may come of as stubborn and I am a little, but I really respect the opinions of the other people in here. I may not be the best at implementing all of the advice, but I love the discussion. Plus, my hope is that this log isn't about me so much as it becomes something that others can use to achieve some of their goals - and having only my opinion here doesn't help serve that end. Different ideas fit different situations.
 
So much to update from today. Good thing all this typing burns so many calories. During the day today I had 2 oz. Turkey jerky, 1 select cafe and 1 scoop select protein post workout.

My workout was as follows:

Deadlifts
1 x 8 x 225 warm up
1 x 13 x 315 (up 2 reps)

Leg Presses
1 x 15 x 475 (up 25 pounds)

Bent Over Rows
1 x 15 x 140 (up 5 pounds)

Bench Presses
1 x 8 x 95 warm up
1 x 12 x 165 (up 1 rep)

Military Presses
1 x 15 x 75 (up 1 rep)

Rope Face Pulls
1 x 14 x 45 (up 1 rep)

Rope Triceps Press downs
1 x 15 x 25 (up 2 reps)

Barbell Curls
1 x 15 x 65 (up 1 rep)

Since starting HST style training, every workout has shown improvements. Impressive in such a deficit.

I will update more on the diet in a while when I get more time.
 
Alright, have a little more time so here's the rest of the diet. After my workout I had the select shake listed above. Around 7 I had two burritos which consisted of 1/2 pound ground beef, 2 servings of rice, 2 servings fat free cheddar cheese, 2 tortillas, and a package of seasoning. Totals for this is approx. 1,070 calories, 78 grams protein and about 145 grams carbs.

Later, I have 1 piece of ginger bread that my gf made, 1 baked pretzel, and 1/4 cup peanut butter granola. This will be another 580 calories and with the above meal and prior intake for the day I should be just under 2100 calories for the day.

Then, back to it ...1000 calories tomorrow.
 
HIT4ME said:
Alright, have a little more time so here's the rest of the diet. After my workout I had the select shake listed above. Around 7 I had two burritos which consisted of 1/2 pound ground beef, 2 servings of rice, 2 servings fat free cheddar cheese, 2 tortillas, and a package of seasoning. Totals for this is approx. 1,070 calories, 78 grams protein and about 145 grams carbs.

Later, I have 1 piece of ginger bread that my gf made, 1 baked pretzel, and 1/4 cup peanut butter granola. This will be another 580 calories and with the above meal and prior intake for the day I should be just under 2100 calories for the day.

Then, back to it ...1000 calories tomorrow.
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And I was feeling guilty for having some extra lean protein...... More power to ya!
 
Tank999 said:
And I was feeling guilty for having some extra lean protein...... More power to ya!
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Haha, yeah, I feel a little guilty with this. It's prescribed in the RFL handbook....but it is still like blowing an entire day every week. It is supposed to make fat loss easier....we will see.
 
HIT4ME said:
Since starting HST style training, every workout has shown improvements. Impressive in such a deficit.
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So it should too; if youve programmed it as per the templates you work towards your maxes at the end of each block. You shouldnt be repping your maxes atm, correct?
 
NewAgeMayan said:
So it should too; if youve programmed it as per the templates you work towards your maxes at the end of each block. You shouldnt be repping your maxes atm, correct?
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I am not following precisely. I estimated my 15 rep weights and just started there. Some of my estimates were off and I couldn't get the 15. So I just keep adding reps and weight after I hit 15. Next week I will add weight to go for 10 rep maxes. So I'm not even following precisely, my own version to a degree. But for instance, I could only do 9 reps on the bench press with 165 last Wed. I got 11 on Saturday and easily hit 12 today, almost could have done 13.
 
HIT4ME I just wanna know if you have a spotter to assist you with negs >?> that's honestly how I get so big so fast . going til failure negs and proper nutrition and rest
 
bighulksmash said:
HIT4ME I just wanna know if you have a spotter to assist you with negs >?> that's honestly how I get so big so fast . going til failure negs and proper nutrition and rest
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bighulksmash

No spotter unfortunately. I work out in my parents basement, haha. They live 5 minutes away and I have a power cage, leg press, last pull down machine and about 1,000 pounds of weights. My gf helps when she can, but she isn't going to be doing much to help with negatives unfortunately. If you were a bit closer, I'd have a great spotter...
 
HIT4ME said:
bighulksmash

No spotter unfortunately. I work out in my parents basement, haha. They live 5 minutes away and I have a power cage, leg press, last pull down machine and about 1,000 pounds of weights. My gf helps when she can, but she isn't going to be doing much to help with negatives unfortunately. If you were a bit closer, I'd have a great spotter...
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I know this is going out on a limb but we could meet once a week or twice a week halfway we're both going to have to have our wife's drive for us because I want you to try out these negatives till failure on drop sets of the pyramids if you know what all that means then you have the potential to get mr. Olympia big.... lifting > cardio for fat loss ....
 
HIT4ME said:
I am not following precisely. I estimated my 15 rep weights and just started there. Some of my estimates were off and I couldn't get the 15. So I just keep adding reps and weight after I hit 15. Next week I will add weight to go for 10 rep maxes. So I'm not even following precisely, my own version to a degree. But for instance, I could only do 9 reps on the bench press with 165 last Wed. I got 11 on Saturday and easily hit 12 today, almost could have done 13.
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One of the core principles of HST is that over the course of each two (four? I forget) week block, you ramp the weight up to your previous #RM, then on the last workout of each block you aim to better that number.

All good of course if you are doing your own thing. But, if youre not doing the ramping then youre not doing HST; youre doing a 3 day full body.
 
bighulksmash said:
I know this is going out on a limb but we could meet once a week or twice a week halfway we're both going to have to have our wife's drive for us because I want you to try out these negatives till failure on drop sets of the pyramids if you know what all that means then you have the potential to get mr. Olympia big.... lifting > cardio for fat loss ....
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Bro, I would love that. I hear ya on the negatives - I can only do so much on my own. We should try to plan something ....PM me and I will shoot you my #.
 
NewAgeMayan said:
One of the core principles of HST is that over the course of each two (four? I forget) week block, you ramp the weight up to your previous #RM, then on the last workout of each block you aim to better that number.

All good of course if you are doing your own thing. But, if youre not doing the ramping then youre not doing HST; youre doing a 3 day full body.
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Yes, that is why I said HST Style. I am progressing every workout at the moment, not every cycle, and that is due to my misjudgment numbers on my exercises. Should have spent time figuring out my actual 15 rep max, but I couldn't wait to just get started.

HST doesn't rely on failure or even being at max intensity. It is just chronic stress at a lower intensity with planned progression, and I am sure it works well. But I've adapted it just a little. I probably shouldn't have done that, but so far I've been lucky.
 
Today's weigh in:

Bodyweight: 178 pounds
Aria bodyfat %: 22.2%
Waist 38.25" (this is coming closer to 38" but not quite there yet. Actually, I wasn't fully relaxed the first try and I was close to 37.75")

Strange - this happened last week too. I had all that carb loaded food and pretty much didn't gain anything. Actually, I lost about 0.3 pounds from the day before. I haven't had a BM (TMI), and you would think the carbs would be sucking up water, etc. - so between the food weight and extra water weight, you'd think I'd gain something....but this week and last week, same thing. Very interesting.

I figure I have 20 pounds to lose, which I should be able to do pretty reliably in 8 weeks - so no more messing around. I just have to stick to this for 8 weeks. Cut the crap and get it done.
 
Just saw a good quote on linkedin:

"Every morning you have two choices: continue to sleep with your dreams, or wake up and chase them."

I'm proud to be a part of a group with so many people who are "chasers".
 
Kaprice said:
Well, that explains why you're not having any BMs!
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lol, I said, "Yet" ....meaning, all that food I ate last night, including 1/2 pound of beef, really hasn't had anywhere to go.
 
Doing vacuums gives me BM. Double action: slim your waist and take a dump.
 
Tonight was a night off from the weights. The diet today was 2 oz. Turkey jerky (140/24), 2 scoops Select Cafe (300/60), 8 oz. 93% burger (left over from last night) (340/48), 2 oz. Fat free cheddar (90/18). Totals: 870 calories and 150 grams protein.

Before dinner I went to the high school track and did some HI IT sprints, 7 rounds, 20 seconds on, 40 off. My calls are still tired, and I may have pulled a glute muscle, but it should be fine tomorrow.

Hairygrandpa, this extra running bullsh1t better give me sweet results. Haha.
 
Today's weigh in:

Bodyweight: 176.6 pounds
Aria Bodyfat %: 21

And I forgot to measure my waist. Figures. But I look to be moving back in the right direction.

I'm feeling a little beat up from the workouts today. My left glute is sore/tired/slightly pulled feeling, my upper back that has been hurting a little for a couple days (I think from my mattress or just a bad sleep position) is still hurting just a little but clearing up, my arms are very, very slightly sore. But nothing bad.
 
HIT4ME said:
Today's weigh in:

Bodyweight: 176.6 pounds
Aria Bodyfat %: 21

And I forgot to measure my waist. Figures. But I look to be moving back in the right direction.

I'm feeling a little beat up from the workouts today. My left glute is sore/tired/slightly pulled feeling, my upper back that has been hurting a little for a couple days (I think from my mattress or just a bad sleep position) is still hurting just a little but clearing up, my arms are very, very slightly sore. But nothing bad.
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This is called the whining phase of the program.....lmfao
Truth is - I feel your pain - I feel completely sore after most workouts....it's ok as long as it's the good sore
 
Well, if it's feeling like it wants to pull, that's NOT the good kind of soreness. Stretch, massage, and baby the area of that kind of soreness.
 
Tank999 said:
This is called the whining phase of the program.....lmfao
Truth is - I feel your pain - I feel completely sore after most workouts....it's ok as long as it's the good sore
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Lol, whining every day - "but it's so haaaard". But yeah, this isn't workout soreness, that I can deal with and actually have less of on this diet than I used to (probably because intensity isn't as high on this many calories)....this is like battle damage. Very very slight pulls.

Kaprice said:
Well, if it's feeling like it wants to pull, that's NOT the good kind of soreness. Stretch, massage, and baby the area of that kind of soreness.
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Yeah, I've got two spots - left glute is stiff and pulled feeling but clearing up as the day goes on. The other spot is actually my upper/mid back near my rhomboids or lat insertion. I'm pretty sure I must have slept funny and my mattress sucks...because it has been happening in this same spot every couple weeks lately.

Two nights ago it was acting up and I did deadlifts fine and bent over rows without any real pain, just nagging pain that made me avoid over doing. I don't think either will keep me from working out tonight...but I will be going slow and may abort if necessary.
 
Today's diet consisted of 3.5 oz. Of beef jerky, 1 scoop select cafe, 1 scoop regular Select (post workout), 1 bag broccoli, 6 oz. Chicken. Totals are 860 calories and about 135 grams protein. I may have a little more tonight and finish around 1000 calories.

My workout:

Squats
1 x 8 x 185 warm up
1 x 15 x 225

Straight Legged Deadlifts
1 x 15 x 215

Pull Ups
1 x 10 + 3 rest pause reps x BW

Bench Presses
1 x 8 x 95
1 x 11 x 165 (did 12 reps two days ago)

Military Presses
1 x 12 x 80

Rope Face Pulls
1 x 15 x 45

Rope Triceps Press Downs
1 x 14 x 25 (got 15 two days ago)

Barbell Curls
1 x 13 x 70

Considering I wasn't sure if I could do squats and straight legged dreads since I had a clue nagging muscle pulls....but I think the workout actually helped free them up a little.

Let's see what tomorrow brings.
 
I'm gonna set a goal to catch up (and surpass?) you on the bench, tri pulldowns, and bb curls!

My last bench press high was 155 x 4, so I've got a ways to go!
Though I don't really know what your max is. I'm just going on what you posted for today's workout.


Game on!
:cheers:
 
Kaprice said:
I'm gonna set a goal to catch up (and surpass?) you on the bench, tri pulldowns, and bb curls!

My last bench press high was 155 x 4, so I've got a ways to go!
Though I don't really know what your max is. I'm just going on what you posted for today's workout.


Game on!
:cheers:
Click to expand...

Bring it on! Would love to see that. But I won't go down easy!

I actually had a 1rm somewhere between 240-260 a while back, but with the weight loss and the fact I'm fairly weak in the bench, I am probably closer to 225 now.
 
HIT4ME said:
Today's diet consisted of 3.5 oz. Of beef jerky, 1 scoop select cafe, 1 scoop regular Select (post workout), 1 bag broccoli, 6 oz. Chicken. Totals are 860 calories and about 135 grams protein. I may have a little more tonight and finish around 1000 calories.

My workout:

Squats
1 x 8 x 185 warm up
1 x 15 x 225

Straight Legged Deadlifts
1 x 15 x 215

Pull Ups
1 x 10 + 3 rest pause reps x BW

Bench Presses
1 x 8 x 95
1 x 11 x 165 (did 12 reps two days ago)

Military Presses
1 x 12 x 80

Rope Face Pulls
1 x 15 x 45

Rope Triceps Press Downs
1 x 14 x 25 (got 15 two days ago)

Barbell Curls
1 x 13 x 70

Considering I wasn't sure if I could do squats and straight legged dreads since I had a clue nagging muscle pulls....but I think the workout actually helped free them up a little.

Let's see what tomorrow brings.
Click to expand...

I like your muscle grouping . Great for progress.
 
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