bighulksmash
Legend
I need a 3 day upper lower full spit . 4 days off . I work 4 16 hr shifts in a row 32.75$ hr
Fat loss insan1ty with Sup3r-11 and Ignit3
- Thread starter HIT4ME
- Start date
I need a 3 day upper lower full spit . 4 days off . I work 4 16 hr shifts in a row 32.75$ hr
HIT4ME
Well-known member
What are you thinking for your split si far? Those are ginna be some good income days, nice!
bighulksmash
Legend
Sunday Monday Tuesday all I know those are the days I have to work out until we find another guy need a demo guy that's not scared of heights
bighulksmash
Legend
It's going to end up being something very similar
bighulksmash
Legend
Tank999
Well-known member
You mean like one day push, one day pull, one day squats and stuff?
bighulksmash
Legend
Or 3 days full body split 4 off
bighulksmash
Legend
Upper am lower pm something like that
HIT4ME
Well-known member
I just typed out this long post and my friggin computer crashed.
Tonight is off from the weights. Going to try to talk my gf into going for a long walk as a form of LISS, but if she won't I will do some HIIT. I'd prefer to get some rest and keep intensity lower though.
Today's Weigh In:
Bodyweight: 175.5 pounds
Aria Bodyfat %: 21.2%
Waist: 38"...maybe just a hair over 38
So far today I've had 2 oz. Beef jerky and 1 scoop select cafe.
Tonight is off from the weights. Going to try to talk my gf into going for a long walk as a form of LISS, but if she won't I will do some HIIT. I'd prefer to get some rest and keep intensity lower though.
Today's Weigh In:
Bodyweight: 175.5 pounds
Aria Bodyfat %: 21.2%
Waist: 38"...maybe just a hair over 38
So far today I've had 2 oz. Beef jerky and 1 scoop select cafe.
HIT4ME
Well-known member
Today's diet has been 2 oz.beef jerky, 1 scoop of Select Cafe, 1 cheese stick, 8 oz of fish, 1 bag of broccoli, and I will have some protein pudding and a cheese stick later. Totals will be: 880 calories and 124 g protein.
I also went for a 2 mile walk earlier tonight, and my fitbit claims I burned o err 400 calories doing that, but I think that's an overestimate by FAR.
I also went for a 2 mile walk earlier tonight, and my fitbit claims I burned o err 400 calories doing that, but I think that's an overestimate by FAR.
justhere4comm
Banned
Sub
HIT4ME
Well-known member
Welcome aboard!
Rand0m
Member
Sounds off. I believe that's running pace and a heavier person (250+).
HIT4ME
Well-known member
Yeah, when I lift weights and get extremely winded doing squats, deadlifts, etc. - 40 minutes burns about 300 calories per the fit bit. I was walking at a casual pace - 2 miles in maybe 40 minutes. I always figure a good rule of thumb is that going 1 mile burns about 100 calories. I think it's probably half that and my fitbit was making me feel good
Today's weigh in:
Bodyweight: 175.9 pounds
Aria Bodyfat %: 19.8% (the aria definitely has a lot more fluctuation than my 20 year old Tanita scale....but it does record everything over wifi which is nice).
Waist: 38" - actually forgot, had some water to wash down my morning pills, and then measured. It's solidly 38" now.
Seems whenever I get to the 175-176 range my body recoils and I rebound up. going to try to avoid any cheats until my reefed on Monday and see if I can go 2 weeks cheat free, if that will break me through the plateau. Maybe the refeed will do the trick.
HIT4ME
Well-known member
Yes, I keep telling myself that if I just keep at it, I will suddenly be in the low 170's and then hairygrandpa can send me that pink purse because I will weigh as much as a woman. Haha.
hairygrandpa
Legend
HIT4ME
Well-known member
The pink purse and I'll throw in some eye liner too.
I can get all bedazzled!!!
HIT4ME
Well-known member
Sorry for the late update. Busy day today. Diet was good until tonight, then I had a chance to go see some guys I know play a Stevie Ray Vaughn tribute concert. I haven't seen them play in forever so I went and didn't get out until 11 and we hadn't eaten anything and the only place to get food was Chinese and my gfs had to eat, so...I suck.
I had 500 cals up until the Chinese food.
Today's Weigh in:
Bodyweight: 175.8
Aria Body fat %: 20.5%
Waist: 37.75"
Had a decent workout tonight. First night of the third week, so I am going to 10 reps starting with this workout.
Squats:
1 x 8 x 185 warm up
1 x 10 x 235
Straight Legged Deadlifts:
1 x 10 x 225
Pull Ups
1 x 9 x bw +10
Bench Presses
1 x 8 x 95 warm up
1 x 10 x 170
Military Presses:
1 x 10 x 85
Rope Face Pulls
1 x 10 x 55
Triceps Rope Press Downs:
1 x 10 x 35
Barbell Curls
1 x 10 x 75
We will see how much damage I did with the Chinese in the morning. A little upset with myself, wanted to get stricter for at least 2 weeks.
I had 500 cals up until the Chinese food.
Today's Weigh in:
Bodyweight: 175.8
Aria Body fat %: 20.5%
Waist: 37.75"
Had a decent workout tonight. First night of the third week, so I am going to 10 reps starting with this workout.
Squats:
1 x 8 x 185 warm up
1 x 10 x 235
Straight Legged Deadlifts:
1 x 10 x 225
Pull Ups
1 x 9 x bw +10
Bench Presses
1 x 8 x 95 warm up
1 x 10 x 170
Military Presses:
1 x 10 x 85
Rope Face Pulls
1 x 10 x 55
Triceps Rope Press Downs:
1 x 10 x 35
Barbell Curls
1 x 10 x 75
We will see how much damage I did with the Chinese in the morning. A little upset with myself, wanted to get stricter for at least 2 weeks.
CJNator
Well-known member
You definitely should get defuse for situations like that!
HIT4ME
Well-known member
Yeah, I really SHOULD, but I'm about out of supplement budget at the moment. I just bought 2 more bottles of Sup3r-11 ($107 I think), 2 bottles of Follidrone (they were on sale for $76), 2 bottles of Or1gin ($60) and I'm running low on some other stuff I need to reorder. If I could, I'd probably buy so many Evomuse products - I want to get some more epitome (been out for a while), some more SN, some more DCP, some more BMP, some more Brite (it's practically a staple for me now), some more Alphaburn...and whenever I go to the site there's other things I decide I want to try too. Honestly, beyond staples, Evomuse is pretty much my go-to for supplements nowadays. Sup3r-11 is great from OL and since it's no longer going to be made I definitely had to stock up.
Today's Weigh In:
Bodyweight: 176.2 pounds
Aria Bodyfat %: 21.7%
Waist: 38"
That was directly after waking up (like always). Since I ate Chinese after 11, I'm actually pretty happy with just a 0.5 pound weight gain, I probably still have a lot of food in there and maybe I can rebound from the cheat quickly.
After waking up, I went and ran interval sprints, 8 rounds, 20 seconds on, 40 seconds off. Fitbit has me as burning 200 calories during these sprints.
I'm thinking I will either go for a walk again tonight or do more sprints. I will do something.
bighulksmash
Legend
General Tso chicken boneless spare ribs egg roll beef teriyaki oh yeah baby I don't give a **** about macros for that meal.
bighulksmash
Legend
And don't be too hard on yourself it's just one meal you've been doing ****ing awesome I'm proud of you . The past two weeks I had Burger King wants and then Chinese food 3 days later but I'm also burning off 3000 calories a day at work doesn't really make a difference because I get such a fat ass ****ing meal everytime I go to places like a cheat day type thing.
bighulksmash
Legend
Burpees will really help you and jumping jacks not sure how fond of those you are
HIT4ME
Well-known member
Oh man. Chinese is a weakness of mine, that is for certain. The place I go to gives you the red sweet and sour sauce with the crab Rangoon's, which sounds a little gross at first, but it is a marriage made in heaven. Never seen anyone else do that and I would have never thought of it. The sweet and sour has cherry and pineapple in it, si how bad can it be?
Yeah, I can't dwell on it. I wantsd to just get a solid two week thing going since I've been kind of stuck here. I am starting to see progress again, but a little here and a little there really slows things down. Oh well, it happened. Today is a new day.
Not a bad idea. My new fit bit also has some workouts built in, maybe I'll try that. It started raining so going for a run or walk may not be in the cards, we will see if it clears up. If not I have an exercise bike and will do some burpees, etc.
HIT4ME
Well-known member
So, I should have told you guys. I woke up this morning and went to do my HI IT sprints on the high school track, and when I got there someone was on the track already. I walked up and realized it was an old man. I would guess around 80 years old!!!! His left shoulder was hunched and he either had a stroke or an accident the way he carried himself. But he just kept jogging, walking, jogging again, walking again, jogging again. He was doing laps and laps. I thought to myself, if this guy is out here doing this, how can ANYONE make excuses. He impressed me and I found motivation in his heart and effort.
This afternoon I went for a walk in the woods with my gf. A little over 2 miles. Maybe 2.2.
Tonight, I went back to the track and did 8 more rounds of HIIT sprints.
Today's diet has been 2 scoops of Select Cafe, 2 oz. Of Turkey jerky, 1 cheese stick, 2 servings of Salmon, 1 bag of broccoli. I will have a serving of protein pudding later. This will put me at 1020 calories and 143 grams protein .
This afternoon I went for a walk in the woods with my gf. A little over 2 miles. Maybe 2.2.
Tonight, I went back to the track and did 8 more rounds of HIIT sprints.
Today's diet has been 2 scoops of Select Cafe, 2 oz. Of Turkey jerky, 1 cheese stick, 2 servings of Salmon, 1 bag of broccoli. I will have a serving of protein pudding later. This will put me at 1020 calories and 143 grams protein .
hairygrandpa
Legend
Awesome! This will get the slowed metabolism going again!
The already punished fat cells were squirming and praying to their god HIT4ME: "Please lord, first the famine and now that? Have mercy on us poor sinful fat cells!"
Kaprice
Well-known member
On 1000 calories? I'm not convinced of that.
HIT4ME
Well-known member
Sounds like an Olympus Labs ad already - "The gods came down from the heavens and punished the evil fat cells from hell, banishing them back to the depths from which they came!"
Today's just been a typical work day, but my morning weigh in was:
Bodyweight: 176 pounds
Aria Bodyfat %: 20.5%
Waist: 38"
Just like always, holding onto that 175-176. Tonight is my refeed night, so that won't help immediately, but hopefully I hold on at 176 and then prime the furnace to get below 175. Tonight will be pasta, shrimp and chicken....plus some other carbs I'm sure. I usually aim for about 1500-1800 calories on the refeed and that should put me around 2,000-2300 for the day.
I have a workout tonight and MAYBE I'll go for a LISS walk after....but I kind of doubt it.
Today's just been a typical work day, but my morning weigh in was:
Bodyweight: 176 pounds
Aria Bodyfat %: 20.5%
Waist: 38"
Just like always, holding onto that 175-176. Tonight is my refeed night, so that won't help immediately, but hopefully I hold on at 176 and then prime the furnace to get below 175. Tonight will be pasta, shrimp and chicken....plus some other carbs I'm sure. I usually aim for about 1500-1800 calories on the refeed and that should put me around 2,000-2300 for the day.
I have a workout tonight and MAYBE I'll go for a LISS walk after....but I kind of doubt it.
hairygrandpa
Legend
HIT4ME
Well-known member
That's why we love you. You are like Luke Skywalker, resisting the power of the dark side. I do like your cyclical approach though - I think a lot of times we forget that we are eating on a weekly basis, not a daily basis. Our body doesn't need EVERYTHING, every day. It's constantly in motion and storing and unpacking.
HIT4ME
Well-known member
Me neither, LOL.... don't tell him!
lol, I'm not convinced there is any such thing as "getting a slow metabolism going". And who really cares? There are a ton of REALLY LEAN Ethiopians out there. Throw some protein and some weights their way and see what happens. If your metabolism was really THAT adjustable, they would stop getting thinner, and be fat. But we know that doesn't happen, unless you are reading fat loss diet books.
Kaprice
Well-known member
Well, you're looking at extremes and that's not the best way to look at it.
I mean look at what buff actors, such as Matthew McConaughey and Christian Bale, who lost a crazy amount of weight for their roles The Dallas Buyer's Club and The Fighter, respectively.
BTW, Bale managed to get back to incredibly buff and healthy looking. McConaughey still looks rather sickly, IMO.
Obviously, on extended extremely low cal diet, the body is going to canablize itself, as in your example. But,
1) Is that how you want to look?
2) How long does it take to go from fat to Ethiopian?
3) Once you've lost a bunch of muscle on extreme low cal, how hard is it to build back up to strong and healthy looking?
There is plenty of evidence that your body TRIES to become more EFFICIENT during extended extreme low cal diets.
There are also decent studies that show it's harder to get past plateaus when you start with extreme low cal.
Take the same logic you've mentioned about workouts. I think you said your studies recommend NOT making your new PRs jump too high too early. But rather the goal is to give just enough load to force the muscles to grow. Then do it again and again and again. So, ten 5 pound PRs is better than two 50 pound PRs. Because if you jump to 100 pound improvement too fast, you limit your ability to grow further.
That same logic applies to fat loss. If you START with extremely low calories, once the body adjusts, how much lower can you go to break the plateau?
HIT4ME
Well-known member
Keep in mind I am not 100 firm in my stance that metabolism doesn't adjust, just that it is way over played. Someone who is already extremely lean, and in an extended period may, at most, see a 30% slowdown after severecaloric restriction. And carb restriction actually may be the trigger for this more than calories. But that is at most with a lean person.
And if a theory doesn't hold up to an extreme example, then it doesn't hold up.
The theory here is that extreme caloric deficits reduce metabolism and stall fat loss. The extreme example I used to illustrate this isn't truly the case is the exact type of extreme that the theory purports to apply to.
And yes, hormonal changes all take place that may slow things down. Thyroid changes being the most obvious impact. Followed by leptin changes and the insulin changes associated with that.
So, yeah, you are right. But I just like to play the other side of it too. The theory has limits and isn't as clear cut....but that is why they are theories.
The fact is, my approach has been fairly extreme and I just hope it opens some doors for others. No one should just do what I am doing, or even just do what a book says to do. Where is the adventure in that? Doing things that aren't supposed to work, ir that we are afraid to do, or whatever - that is usually when we discover that one twist or distinction that we can use. That's a but of my hope.
The fact HGP is trying new things, and the fact that you have included some low calorie days in your plan, and the fact that Sparks2012 has cut 2 reps out of his high volume workouts, and whoever else may be out there reading this some day, that makes me happier than if you just did what I do. I don't care if I am 100% wrong...it will tell you what NOT to do, and maybe even better if it gives you an idea that works.
That's what is so great about this endeavor of getting in shape. It is just you vs. you. It is about trying things you haven't tried before and failing and failing and then finally winning.
Jebrook was mentioning in his log how long he was stuck on the bench press...and then he finally broke through. I really think this is also part of the game. You go to a certain point with the strategies and effort that you have, then it stops and you have to keep plugging away until you break through. Sometimes that means changing strategies, sometimes that means you just keep working and don't quit.
And in the same way - Kaprice and others in this thread have given me the courage to increase my calories (to a whopping 1100) and incorporate a structured refeed. So this discussion is great and it cuts both ways I hope.
HIT4ME
Well-known member
Oh yeah, piece of trivia for you all. Christian Bale played my dad's cousin in a movie. That means I am related to Batman. For real.
Kaprice
Well-known member
Umm... relatives of Batman don't tend to do that well. I wouldn't advertise it.
hairygrandpa
Legend
Time to get latex pants!
Kaprice
Well-known member
And a tiny cod piece!
HIT4ME
Well-known member
Lol, relatives of my dad's cousin aren't Uber successful either. My brother and I were hiding our faces in the theater.. like anyone even knew we were related. It was embarrassing though ...
And I'm not dating Batman, so I should be safe
HIT4ME
Well-known member
hairygrandpa
Legend
Lol, relatives of my dad's cousin aren't Uber successful either. My brother and I were hiding our faces in the theater.. like anyone even knew we were related. It was embarrassing though ...
And I'm not dating Batman, so I should be safe
Still wondering what movie it was...
HIT4ME
Well-known member
I will just say, it wasn't American psycho.
Tonight's workout:
Deadlifts:
1 x 8 x 225 warm up
1 x 10 x 335
Leg Presses:
1 x 10 x 540
Bent Over Rows:
1 x 10 x 150
Bench Presses
1 x 8 x 95 warm up
1 x 10 x 175
Military Presses
1 x 10 x 90
Rope Face Pulls:
1 x 10 x 55
Triceps Rope Press Downs
1 x 9 x 40
Barbell Curls:
1 x 9 x 80
HIT4ME
Well-known member
So today's diet was pretty much 4 oz Turkey jerky and a pure protein from Trader Joe's, totaling 360 calories and 68 g protein.
Then I worked out and had a refeed. The refeed consisted of homemade Queensland chicken and shrimp, with 5 oz. Pasta, 3 oz chicken, 5 oz. Chicken, and a cream sauce. I had 3 oz of bread with it. Totals right at 1290 calories, 78 g protein, 160 g carbs.
Then I had 2 ice cream cookie sandwiches for desert, totaling 460 calories, 68 g of carbs and 6 grams protein.
Totals for the day: 2110 calories, 152 g protein. This refeed isn't as clean as the burrito refeed I did the last two weeks, but my calories are still below maintenance.
Then I worked out and had a refeed. The refeed consisted of homemade Queensland chicken and shrimp, with 5 oz. Pasta, 3 oz chicken, 5 oz. Chicken, and a cream sauce. I had 3 oz of bread with it. Totals right at 1290 calories, 78 g protein, 160 g carbs.
Then I had 2 ice cream cookie sandwiches for desert, totaling 460 calories, 68 g of carbs and 6 grams protein.
Totals for the day: 2110 calories, 152 g protein. This refeed isn't as clean as the burrito refeed I did the last two weeks, but my calories are still below maintenance.
hairygrandpa
Legend
It's hard to know your new maintenance...
Are you sure you are above 2100kcal/day? Remember, you lost a ton of weight, just skeptical here.
On the other hand, your sprints may help.
Are you sure you are above 2100kcal/day? Remember, you lost a ton of weight, just skeptical here.
On the other hand, your sprints may help.
HIT4ME
Well-known member
You just motivated me to go calculate my bmr, and using 4 different calculators I got between. 1650-1785 as a bmr. So, 2100 calories may be right around maint. If you figure I burned about 300 calories (about 220 extra) and the rest of my daily activity.
Of course, factor in metabolic slow down and I'm burning less than 1000 calories a day now. Lol, sorry, I am a jerk
Of course, factor in metabolic slow down and I'm burning less than 1000 calories a day now. Lol, sorry, I am a jerk