Herder's 2014 Log: All About the XPC Semi's

Alright, guys. I'm going to begin dieting in the hopes I can be less fat and compete at 220, where I'm actually competitive. Here are my thoughts. I would greatly appreciate your input.

Protein 250g
Fats. 120g
Carbs. ???

Veggies (likely green) to be included with each meal. Foods list would be chicken, beef, turkey, lots of fish (I love them shïts), potatoes, and rice.

Training days:

Breakfast before work
Lunch
Pre-training meal after work
Intra (likely gatorade mixed with protein powder)
Post
Pre-bed

I would like to have all or nearly all of my carbohydrates in the pre-intra-post time period.

My questions:
What about carbs on off days? When and how many?
How many carbs on training days? (Ballpark figure, I know it's going to depend on a good bunch of factors)

Any foods I'm missing that I should include? If I don't have a good variety, this plan will fail.

If there's anything else I missed, please let me know.
 
What are your maintenance calorie requirements?
 
NomZ said:
What are your maintenance calorie requirements?
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TDEE is 3200, not really sure how many calories it took me to get to this point, as I haven't counted except for a month or two back in 2012.
 
My easiest approach to weight is just counting calories on thedailyplate. I have a minimum calorie and protein goal, then full the rest of my cals with carbs and fats depending on what I do that day.
 
NomZ said:
My easiest approach to weight is just counting calories on thedailyplate. I have a minimum calorie and protein goal, then full the rest of my cals with carbs and fats depending on what I do that day.
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Agree with this I use myfitnesspal everyday to track my calories higher carbs work out day higher good fats non

Currently doing cns and love it got some good recomping going on
 
Sean1332 said:
carb nite solution
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Could you enlighten me? I have no idea what this is.. Carb back loading?

Also HD, I don't really care for the whole my fitness pal. Typing everything in gets old. I just estimate

I measure my rice / carbs usually and just eyeball my protein after weighing it a few times.

Edit:

I like your current plan.
I'd suggest carb cycling. On training days eat more carbs less fat and off days I drop my carbs pretty low

Training days they're around 500-600 off days around 100-150
With fat adjusted accordingly.
I'll probably start to change them a little bit (eat cleaner) so i'm not fat come summertime.
 
Thats fine the book doesn't require u to track calories but I do

It pretty straight forward
10 days 30 carbs or below on the 10th night eat what ever carbs u like cake cookies ice-cream etc
Then the next morning back to 30 carbs for 5 days on the fifth night is carb night eat all the carbs u want I believe it states u can go longer the 5 but never shorter I normal try to wait till after 4 to start with carbs.... But the morning is still protein and fat
 
You'll hafta ask someone else about CNS. CBL is carbs every day, just in the evening. I think CNS is carbs once a week? bleh lol

I agree with ace on carb cycling at least, since I remember you mentioning not liking CNS I think.
 
Thirty carbs is way too low for a guy his size moving those weights.

I don't like the idea of reinforcing the idea that it's ok to eat **** food, because it's not.

although for a while I was doing three off days in a row per week, and I'd stick with carbs between 0-50g.

Also HD, for the low carb days I'd either have them for breakfast or before bed.

When I eat them for breakfast I tend to be more hungry all day. but I'd have more energy thru the day.
When I'd eat them at night I'd be less hungry all day (especially with alphamine.. Love that stuff)

You just gotta find what works for you, ie your starting calories/ macros/ setup..
I would see where you're at right now, and only drop 500 calories max.
If that is lower than your calculated 3200, I'd go with the 3200.

It's best to start with more calories than less- you'll have more to pull from if necessary.
 
Yeah CNS was awesome for leaning out. I had a nice four pack going after about 6 weeks of it lol. Bodyweight went from 226 to 214 in that time. I just ate carbs, all of the carbs, post training like once every 5 days. My strength didn't dip, I just felt beat to hell. Could have been because it was peaking time, too. My downfall with CNS was also that I had the same post training meal every time, a pound of beef mixed in with about eight eggs. It sounds awesome, but eating it 20 times in a month was not all that great.

Ace, I was definitely looking toward a carb cycling type of deal. Not trying to rapidly drop weight, that's a surefire way to lose strength. Just trying to reel it in. I haven't been stocking the fridge the way I needed to, but today I will be, hence asking for how to organize my diet. I'm thinking eat a healthy surplus (from periworkout carbs) on training days and a mild deficit on non-training days.

Honestly I can't see my weight climbing much as I clean up my diet. I've been eating everything I can get my hands on for 8 months or so, went from 220 to 245, so I accomplished my goal of adding weight and strength. Now I have to pull back a little to reach my goals. You may see some soft 308s and SHWs getting pro totals, but not so much in the 220s and 242s.

EDIT: Just saw your post on finding where my starting calories are. Like I said, I honestly haven't the slightest clue, but I can't keep going the way I am. So I'm thinking I'll start with 3200 each day and see where my weight goes and adjust accordingly.
 
Just do DCA/IIFYM and hit a calorie deficit.
 
Personally, I enjoy starting at somewhere between an isocaloric spread for my calories or a 25/25/50 fat/carb/pro spread, then as weightloss stalls dialing down my carbs. I did that last summer for about 16 weeks and dropped from 268 to 238 from that. That was also with little cardio/activity outside of lifting.
 
Thanks guys. We'll see how it goes.

Explosive Pulls tonight

Pre: Banded hammy stretch, McGill Bird Dogs, rolling side plank, suitcase carry

1" Deficit against mini band underfoot
355x8x3

Ox Lifts (empty SSB on shoulders)
225x3x5

Rack Pulls just below knee
315x5
365x5
405x5

Those suck. The bar is so dead on those pins it's not even funny.

Snatch Grip Back Ext (1s hold at top)
95x3x12

And done. Still trying to perfect the new form. The ox lifts finally felt good. I think the key to them is not to overload, ESPECIALLY not the SSB. Keep reps at 5, do not overload. Really struck the hamstrings, as opposed to ME ox lifts, which wreck the lumbar spine.
 
I didn't realize the ox lift was a practical exercise. I thought from "The Cage" it was just to show people "hey I'm ****ing crazy, bet you can't do this mother****er!" Lol

Nice work out Herder
 
rob112 said:
I didn't realize the ox lift was a practical exercise. I thought from "The Cage" it was just to show people "hey I'm ****ing crazy, bet you can't do this mother****er!" Lol

Nice work out Herder
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Hahaha that's what I thought, too! I started with a plate a side on the rack and an empty SSB from just below the knees and it turned out that was hard and really hit the hams. So I decided to experiment. It's not good from the floor, and it's not good with more than 65 on the SSB unless you're Chuck V. It really helped my one training partner, who stiff legs all of his regular pulls. If he keeps working for 5s with the heaviest weight that allows no break in form on the mid shin ox lift, he'll pass me right up. My pulls are just downright stagnant, no matter what I do.
 
Oh yeah, I also purchased 10/20/Life last night and read through it. Brian Carroll talked about breaking a sweat and stiffening the core before training. So prehab was:

Band distracted hamstring stretch
McGill Bird Dogs
Rolling Side Plank
20yds suitcase carry with 60lb dumbbell.

Will edit log to reflect.
 
And last but not least, my pulls. I experimented with bottom-up today. In the later sets I didn't bottom out and ended up less in front of the bar, so I'll keep trying it with different loads to see if it'll stick. I imagine it'll go over like my previous experiments on DE day, and fail when the weight gets heavy.

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DE Bench day

Lat Pulldown
3x8

DE Bench (tiny pause)
255+chainx6x3

The rest of the session was supersetted with explosive pull up singles. I really like those.

CGBP
245x2x12

Log Press
125x12
175x8
185x6

Pulley Low Row
3x10

Cable overhead tricep
3x15

Short day. Didn't have much time. Got a good pump going in my back and triceps. Benches were moving good today.
 
Speedy bench. Chain setup wasn't optimal, set wasn't perfect. Still happy with the speediness. Had a better set directly after this, but my camera recorded it sideways.

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CincyKiller45 said:
Nice work bro. You do some heavy ass speed work! You're going to be 220 banging out 20+ pull ups in no time.
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Thanks, G. Don't hold your breath waiting for those 20 pull ups! I did my speed work by feel tonight, and I'm usually very fast until I'm not, you know? Those were definitely hard reps tonight.
 
aceroni said:
Nice work. Also, Mirin those chains bro.. What size are they? The definitely look bigger than 5/8"
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Thanks, Ace. Got no idea how big the chains are, they weigh 60lbs total. Honestly I HATE that they come on collars. As you can see, I have half on the ground to start with, and only a couple links deload at the bottom. My training partner has very large carabiners in his gym bag (among 467 other things) that he uses to get the chains deloaded better, but we really need a proper chain setup badly.

EDIT: Counted links on the chain... ~35# at the top, ~20# at the bottom. What a joke. Ah well.
 
herderdude said:
Thanks, Ace. Got no idea how big the chains are, they weigh 60lbs total. Honestly I HATE that they come on collars. As you can see, I have half on the ground to start with, and only a couple links deload at the bottom. My training partner has very large carabiners in his gym bag (among 467 other things) that he uses to get the chains deloaded better, but we really need a proper chain setup badly.
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sixty pounds a piece? Damn.

Also yeah they could be set up a little better but you're still getting (some) deload out of them...

Speaking of chains I had two new sets show up in the mail today. 5/8" five foot sections.. Galvanized steel, purty and shiney.
 
aceroni said:
sixty pounds a piece? Damn.

Also yeah they could be set up a little better but you're still getting (some) deload out of them...

Speaking of chains I had two new sets show up in the mail today. 5/8" five foot sections.. Galvanized steel, purty and shiney.
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Yeah. Also, note my edit. About 35 at the top and 20 at the bottom. No no, sixty pounds total for the both of them.

Gotta love new chainzz, no risk of tetanus. Jealous to be sure.
 
Rep Squats. Holy crap ouch.

Pre: Goblet squats 106x2x10, Bird dogs and rolling planks, bar x 3x12

Work up work up
365 was actually a struggle RAW RAW
Add PowerBelly Felonies
405x2
455x2x4 volume PR

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Good stuff. It felt shïtty and slow, but the tape made me look like a liar again. It's just ok. I'm hoping that everything will get easier as I stick with the straight bar from now until meet day.

GMs
225x3x10

Leg Press
3x20 low on the footplate, slow reps, no lockout. Dat quad burn

KB Swings
106x5x15

Cable Crunches/One arm KB swings/Rolling Planks/Bird Dogs

Heavyx2x10/53x2x10 each arm/2x10/5s x5 each side

That's pretty tough, though not incredibly so.
 
Don't you love when it feels slow and it actually looked smooth? Haha

And that gym is dark as **** in there. Is it haunted?
 
rob112 said:
Don't you love when it feels slow and it actually looked smooth? Haha

And that gym is dark as **** in there. Is it haunted?
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It's actually a casino fitness center, if you can believe it. So, obviously, there are strippers behind the camera.
 
I like the warmup, too. Was that done with SuperD also? I started doing BSS's after watching the Duffin video. Maybe I should do some Govlet squats like yourself. Squats moved well, too.
 
This the new way to record depth in the SPF, squat in a dark room?
 
Sean1332 said:
I like the warmup, too. Was that done with SuperD also? I started doing BSS's after watching the Duffin video. Maybe I should do some Govlet squats like yourself. Squats moved well, too.
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That was the Brian Carroll warmup. Break a sweat, stiffen the core, take a bunch of sets with the bar, and go. There was nowhere to hang from, so I stayed tight and hit some reverse hypers.
 
I like it, how we talked about the other night.

Being in those neoprene briefs for 3 hours at night, and 3 hours in the morning, left my hips perfect. Highly recommend it.
 
Today I grazed on sweets for three hours consecutive. Honestly no idea how many calories consumed. Today's morning weight was 233, so I had some room to play. The best morning weight I've had so far was 237.
 
And current weight is 242. Excellent refeed. I shouldn't have to eat until tomorrow at lunch.
 
herderdude said:
And current weight is 242. Excellent refeed. I shouldn't have to eat until tomorrow at lunch.
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Did you decide on carb cycling??
I love depleting / refeeding. I dry right up, then all carbs go directly into my muscles (or at least it looks that way)
 
aceroni said:
Did you decide on carb cycling??
I love depleting / refeeding. I dry right up, then all carbs go directly into my muscles (or at least it looks that way)
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Definite carb cycling. Not going to go zero carb on off days, but definitely low carbs. Easter is an exception, of course. I'm not a bodybuilder, I'm going to eat like a normal person when things like this arise. But regular days are far more common, so being dilligent on regular days will be enough to effect my physique and performance.
 
herderdude said:
Definite carb cycling. Not going to go zero carb on off days, but definitely low carbs. Easter is an exception, of course. I'm not a bodybuilder, I'm going to eat like a normal person when things like this arise. But regular days are far more common, so being dilligent on regular days will be enough to effect my physique and performance.
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I agree, I don't think You really need to hit zero on off days anyway, seems a bit over kill.

Edit, I love carb cycling. I think the longer you do it the more efficient your body gets.
 
I've documented my battle with diet but here's what works BEST for this fatty-off days I stay under 100g carbs and keep protein @ 300, fat around 100.

On training days my carbs go to 180-200, but all of the additional carbs are peri-workout, and I keep my other macros the same.

Fwiw.
 
Swanson52 said:
I've documented my battle with diet but here's what works BEST for this fatty-off days I stay under 100g carbs and keep protein @ 300, fat around 100.

On training days my carbs go to 180-200, but all of the additional carbs are peri-workout, and I keep my other macros the same.

Fwiw.
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Thank you Swanson, that's exactly what I want to do.

EDIT: Or in the ballpark. I think my protein will also rise on training days as I like the protein in gatorade combo for performance.
 
Swanson52 said:
I've documented my battle with diet but here's what works BEST for this fatty-off days I stay under 100g carbs and keep protein @ 300, fat around 100.

On training days my carbs go to 180-200, but all of the additional carbs are peri-workout, and I keep my other macros the same.

Fwiw.
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That's not very much of an increase Swanson.
 
aceroni said:
That's not very much of an increase Swanson.
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I'm fat and carb sensitive. 200g of carbs is a ton for me. I won't shed a drop of water or glycogen if I go to 250, I get even softer at 300.

At 100-200 I'll drop 7-8# of water easy, then typically another 1.5-2.5# of fat in a week. It's my sweet spot.

Ninja edit; my refeeds can get me 12# if I'm really depleted. Takes me til Thursday after a Saturday refeed to drop 12-15# of water, if I have a monster refeed when I'm leaner.
 
Swanson52 said:
I'm fat and carb sensitive. 200g of carbs is a ton for me. I won't shed a drop of water or glycogen if I go to 250, I get even softer at 300.

At 100-200 I'll drop 7-8# of water easy, then typically another 1.5-2.5# of fat in a week. It's my sweet spot.
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Oh ok, glad that you found your sweet spot
 
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