UnicornDrpns
Member
Solid workout. I don't know how u manage to eat so little and have energy. U could probably afford more Cals in your diet . What diet are u following?
HIT4ME Pushing The Envelope With Evolutionary Muse
- Thread starter HIT4ME
- Start date
ma70
Well-known member
On my 11 day Cat 1 PSMF, it's not that bad once you're adapted to it.
ChocolateClen
Well-known member
smith_69
Well-known member
ChocolateClen
Well-known member
Hey now....
that's not nice :'( I know I'm a fat ass, not being able to workout means I'm becoming even more of one
ryane87
Well-known member
What are you weighing in at?
ChocolateClen
Well-known member
170ish.... I feel like once I get back in the gym I'll be alright but I don't want to get fatter over surgery recovery
HIT4ME
Well-known member
Haha - I get this a lot. I think a big part of it is, really, that we just tend to over estimate how much food we need. My BMR (not TDEE) is just around 1700 calories, so if I'm eating 1100 calories, it isn't that big a deficit. Plus, I have PLENTY of stored calories in the bank for use. It isn't like I'm running on empty by any means.
Workouts are always hard, regardless of how much I eat. With carbs in the mix, I can increase intensity a little bit.....but I'm still working at a fairly high intensity. Plus, I'm just doing 1 set of each exercise and not going to all-out-failure and beyond. The idea behind this is to have a chronic stress that isn't so overwhelming that I can't recover and improve in just 1 day.
Glad to help! Let me know what you need. I responded to your PM.
Somebody has some cheesecake envy!
Hey now....
I know I'm a fat ass, not being able to workout means I'm becoming even more of one
When I read this, all I see are excuses. No excuses in this thread. Just results. (I'm just talking tough)
lol yeah, between smith_69, BEAST73 and sparks2012 -it's like, "Hey guys, I just hit a new PR on my bench!!!"
Then one of these guys posts a video of them lifting the same weight for 200 sets of 20.
"Hey guys! I just lost an inch off my waist and I THINK I can see my abs" - then one of these 3 puts up a photo of their abs showing through a t-shirt.
Sometimes it makes me want to go pick up something heavy and punish myself. Sometimes it makes me want to go pick up a pop tart.
Do you have a plan?
smith_69
Well-known member
lmao- I do what I can
dsade
NutraPlanet Fanatic
I did this last time I was in California. Love this place called Del Taco, and used to have a binge order I would get every time when I was younger.
Last time, I barely made it through 1/3 of the meal and couldn't eat another bite.
HIT4ME
Well-known member
There is hope!
For me it's strange - I DO have random periods where this happens, but it isn't because I've lost weight. For instance, last year I would get a burger, fries and onion rings from this place for my cheat meals. I NEVER had a problem finishing the burger, fries and a BUNCH of onion rings. Then on my birthday, my family took me there to get the same meal and I couldn't even finish the burger. It was just so random and for no reason at all. Since then, I've eaten that meal no problem. I wish that kind of thing happened more.
HIT4ME
Well-known member
That's my hope. I'm starting to think it is kicking in, but pretty weak so far. It's only been a week and I was probably pretty far gone leptin-wise though.
ChocolateClen
Well-known member
Plan... 1800 cals a day till surgery. Puts me around the 1-1.5lbs a week fat loss range. Not as impressive as your weight loss plan tho!
rtmilburn
Well-known member
Because you're a looser duhhhh
FireTitan
Legend
Cause I work to much and Im just to d@mn lazy to do so. But you need to do some more squats bro..Ive seen bigger legs on a barstool!!!
Better?
HIT4ME
Well-known member
Well, that's a good start to the plan. It isn't just about being impressive, it's about being consistent and focused, right? So you know your calories, what are your macros? How are you going to eat? Do you have meals planned? Can you work out at all?
I don't know man....where the heck you been? We missed you!
I love it when you hit me back
And, I'm sorry that I can't even squat what you bench press....I'm working on it. Oh, wait, you can't squat what you bench either it seems?? Sorry for the late update today guys; this morning's weigh in:
Bodyweight: 187.7 pounds
Bodyfat %: 23.6%
Waist: 39.75"
Was going to workout tonight...but I've had a crazy busy work day and I'm still working on things. So I had to skip it.
Diet today has been:
2 scoops Select protein
2 Tbsp Coconut Oil
1 bag Beef Jerky
Oh, that's it so far. 630 calories, 75 g protein, 32 g fat, I don't know...4 g carbs?
Tonight will be 6 oz. chicken, 1 bag broccoli for another 360 calories, 58 g protein, 3-4 g fat, 16 g carbs (including fiber).
This will put me at 1000 calories, 133 g protein, 36 g fat, 20 g carbs roughly.
I may throw a 100-200 calorie protein snack in there somewhere later tonight. But I'm feeling pretty good.
FireTitan
Legend
Well, that's a good start to the plan. It isn't just about being impressive, it's about being consistent and focused, right? So you know your calories, what are your macros? How are you going to eat? Do you have meals planned? Can you work out at all?
I don't know man....where the heck you been? We missed you!
I love it when you hit me back
Sorry for the late update today guys; this morning's weigh in:
Bodyweight: 187.7 pounds
Bodyfat %: 23.6%
Waist: 39.75"
Was going to workout tonight...but I've had a crazy busy work day and I'm still working on things. So I had to skip it.
Diet today has been:
2 scoops Select protein
2 Tbsp Coconut Oil
1 bag Beef Jerky
Oh, that's it so far. 630 calories, 75 g protein, 32 g fat, I don't know...4 g carbs?
Tonight will be 6 oz. chicken, 1 bag broccoli for another 360 calories, 58 g protein, 3-4 g fat, 16 g carbs (including fiber).
This will put me at 1000 calories, 133 g protein, 36 g fat, 20 g carbs roughly.
I may throw a 100-200 calorie protein snack in there somewhere later tonight. But I'm feeling pretty good.
Unfortunately you have me there. D@mn shame. In all honesty my man, youre doing great. Just need to work on your rear end..Ive seen bigger butts on a cigarette . Sorry. Had to.
ChocolateClen
Well-known member
My biggest focus is going to be just staying at or under the cals. So tracking everything. Idk if I have to eat super clean like some of you all do to lose weight. Always been good about losing weight, bulking is my issue
HIT4ME
Well-known member
Hmmm...I'll have to post some photos for progress comparisons.
Well....keep the protein high, get in a deficit. But the only way to really be sure you're in a deficit, in my own experience, is to have a plan - I'm going to eat this, at this time, etc. Once you start planning your meals and not just flying by the seat of your pants, it all becomes much easier. You can still be flexible, but having things planned and ready to go makes it a ton easier. Otherwise, you grab something, don't know exactly where you are for the day and it can be REALLY easy to go way over.
Today's weigh in:
Bodyweight: 185.7 pounds
Bodyfat %: 24.8%
Waist: 39.75"
As of Wed. of last week I was 191 pounds. That's a 5 pound drop...I'm sure there's some glycogen/water, as discussed. Let's see if it keeps going.
hairygrandpa
Legend
How to lose weight:
-skin exfoliation
-cut toe nails
-shave butt hairs off
-wank more
-look for excess buggers in your nose
HIT4ME
Well-known member
I am using Evomuse Abliderate Ammo - 1 in the morning, 1 at night before bed. I am also using Absolutely Abliterated topically.
I took 2 Ammo before bed a few nights back - and it was as strong or stronger than when I was using 375 mg 11-KT pre-bed as far as the deep sleep I was getting. It actually messed me up a little. It does it's job.
Toe nails? Check. Butt Hairs? Check. Wanking? It's starting to hurt. Buggers in my nose? Check.
Don't forget, chest hairs, leg hairs, nose hairs, ear hairs, etc.
ChocolateClen
Well-known member
-Clean out your ears
-shave your chest arms, legs, and head
Brandinooooo
Well-known member
Jeez I'm tagged 3 times and still not at the party.
I'm slacking
I'm slacking
HIT4ME
Well-known member
Well, I can't say as strong as overall - I'm judging by sleep only. Lower cortisol should = better sleep. When I take 375 mg 11-KT before bed, I get DEEP sleep. The Ammo at 2 pills knocked me out as well or better. It was actually too much if that makes any sense. If the sleep is any indication though, 375 mg 11-KT and 2 Ammo pills have a similar effect there. That's a daily dose of Ammo all at once. But I'm comparing to 1.5-4X the daily dose of 11-KT all at once depending on what you're using. Bloodwork would maybe show a different story - and we're comparing a natural product to a hormonal product....but it's surely strong/effective.
Yeah - I was getting a bit worries. I thought you may have found out about your wife and I....
vascopro
Member
I'm on Orig1n for almost 3 month and sleep has been very good.
10 days ago I added Ghar1ne @only 10mg and it has been amazing!
HIT4ME
Well-known member
I'm on Orig1n for almost 3 month and sleep has been very good.
10 days ago I added Ghar1ne @only 10mg and it has been amazing!
Nice - I have a couple bottles of Orig1n waiting....of course I'm thinking it will increase hunger and that isn't ideal when I have so much fat to lose. How are you liking it?
Brandinooooo
Well-known member
So it wasn't the mailman?
HIT4ME
Well-known member
Well...I didn't say that either.
Brandinooooo
Well-known member
Fcccccccck!
vascopro
Member
Definitely improved my sleep = recovery.
Definitely improved my digestion and the ability to eat a lot at a single meal and not feeling bloated / super full = better nutrient uptake
In regards to training I really cannot say because November and December I workout very little due to mainly some neck injuries...
But the last 2 weeks I've been able to train a bit more, and with the added Ghar1ne @only 10mg the pumps/fulness/vascularity has been really really awesome... Awesome like Endurashred I did pre summer last year...
I did a 14 spot Body fat measurement professionally at a clinic and I was up 4lbs and lost 1.5%... Eating like chocolate, ice cream, cakes, cookies everyday...
HIT4ME
Well-known member
Lmao
HIT4ME
Well-known member
Cool...I have been wondering about it since it had so much excitement when it was released but I've seen very little in the way of anyone actually using it and seeing any results...Which is strange.
vascopro
Member
I think it's a great add on for the reasons above...
What I don't know if solo the results be "visible" like people expect from something like sarms or ara...
Since my training has not been normal I really cannot say... Less now since I added the Ghar1ne...
I was thinking if I should buy the 4th bottle or go back to FD2 or ara or even try some laxo...
What do you think?
HIT4ME
Well-known member
Sorry guys... Kaprice, glad you are in here!
@fietitan, thanks for the push.
So...This week has been crazy at work and incredibly stressful. I have dropped the ball and had 2 cheat meals on the last 4 days. I think I was up to 188 this morning. Today my diet has been good.
I haven't had time to lift and frankly...I've lost motivation. I've been trying to fight through but I have come to a realization - ironic since I've espoused Mike Mentzer's philosophies for decades - that over training is easy to miss, and it must have a HUGE impact on leptin levels.
The reason I say this is, after the first 6-week challenge when I went 100% and was doing a ton of cardio, I remember hitting a wall and suddenly I couldn't eat enough. I would wake up looking for carbs...Pastries, donuts, etc.
I thought I recovered from that, but then I started HST and it worked pretty well. I thought I would try doing a 6-day a week HST starting around November. I didn't realize it, but this is also the time when I started over eating again and gained a ton of weight. I stopped working out and then started up a couple weeks before this log...And now I am waking up looking for carbs again. I've been doing an OK job of resisting, it isn't as bad as last time, but it is a similar "feeling".
And given some stress that I've been going through at work, including dealing with a group of property owners that are all difficult and the local manager has dementia to the point that he literally gives me PTSD symptoms. He is so bad that his partner told me he will not willingly speak to him.
Anyway, given all that I am taking a break from training g for a few more days and revamping my training back to a Mike Mentzer approach again. It worked well for the first round of PSMF I went through and I now wonder how many guys on here who can't cut calories may just need to reduce volume (which I now understand is a little bit of a shot to the ego in a way). Too much work may actually prevent one from getting lean maybe.
I am also looking at DC training which closely resembles an adaptation of Mentzer's ideas. Not sure what I will be doing yet. But it will be hard and breif and just 3-4 days a week.
FireTitan - given your success, I'd like to ask you how many days a week you train and how often do you train each muscle group? I.e. - do you do 3 days a week, training each muscle group 1x, 1.5x or 2x per week?
Kaprice, hairygrandpa and anyone else that would like to answer - same questions?
Actually, three other people that I really want to ask - ma70 and Tank999 and BEAST73
I have a feeling I can guess most of these answers....And I think there may be a correlation with how often they train vs. their perception of huge caloric deficits.
@fietitan, thanks for the push.
So...This week has been crazy at work and incredibly stressful. I have dropped the ball and had 2 cheat meals on the last 4 days. I think I was up to 188 this morning. Today my diet has been good.
I haven't had time to lift and frankly...I've lost motivation. I've been trying to fight through but I have come to a realization - ironic since I've espoused Mike Mentzer's philosophies for decades - that over training is easy to miss, and it must have a HUGE impact on leptin levels.
The reason I say this is, after the first 6-week challenge when I went 100% and was doing a ton of cardio, I remember hitting a wall and suddenly I couldn't eat enough. I would wake up looking for carbs...Pastries, donuts, etc.
I thought I recovered from that, but then I started HST and it worked pretty well. I thought I would try doing a 6-day a week HST starting around November. I didn't realize it, but this is also the time when I started over eating again and gained a ton of weight. I stopped working out and then started up a couple weeks before this log...And now I am waking up looking for carbs again. I've been doing an OK job of resisting, it isn't as bad as last time, but it is a similar "feeling".
And given some stress that I've been going through at work, including dealing with a group of property owners that are all difficult and the local manager has dementia to the point that he literally gives me PTSD symptoms. He is so bad that his partner told me he will not willingly speak to him.
Anyway, given all that I am taking a break from training g for a few more days and revamping my training back to a Mike Mentzer approach again. It worked well for the first round of PSMF I went through and I now wonder how many guys on here who can't cut calories may just need to reduce volume (which I now understand is a little bit of a shot to the ego in a way). Too much work may actually prevent one from getting lean maybe.
I am also looking at DC training which closely resembles an adaptation of Mentzer's ideas. Not sure what I will be doing yet. But it will be hard and breif and just 3-4 days a week.
FireTitan - given your success, I'd like to ask you how many days a week you train and how often do you train each muscle group? I.e. - do you do 3 days a week, training each muscle group 1x, 1.5x or 2x per week?
Kaprice, hairygrandpa and anyone else that would like to answer - same questions?
Actually, three other people that I really want to ask - ma70 and Tank999 and BEAST73
I have a feeling I can guess most of these answers....And I think there may be a correlation with how often they train vs. their perception of huge caloric deficits.
ma70
Well-known member
In a deficit, I actually find doing frequent lifting, with limiting both intensity and volume, has preserved muscle for me. Yes, I know that sounds weird. I basically stay within an RPE of 8/8.5 (or in percentage terms, 80-85% of a training max I set) and I do each major lift 2-3x a week. I don't do heavy volume work (in other words, I stimulate, not annhilate). Advantages for me? Less chance of neural burnout/fatigue (which is heightened when you're dieting, especially something like a PSMF). Also, less volume means less excessive glycogen use (which will not be too available on such a deficit) which means less cortisol release (which leads to breakdown in LBM and all that other good stuff). A good idea is the Doug Hepburn method. It's basically a strength-skill based routine with decent frequency per lift (2x per week), and some good all-out sets to essentially autoregulate your volume. It's boring, but it works. (both on a cut, recomp, or even a bulk. I think it's great for people who want to workout in the gym without feeling run down and tired)
Anecdote comes from: PSMF Cat 1, 750kcal cut, 1000kcal cut, maintenance calories, and a busy lifestyle
Anecdote comes from: PSMF Cat 1, 750kcal cut, 1000kcal cut, maintenance calories, and a busy lifestyle
Kaprice
Well-known member
Everyone comes from a different place, is IN a different place, and had a unique set of strengths and weaknesses.
So, asking what others are doing is great for IDEAS but not necessarily ideal to follow as is.
Age, length of time lifting, current conditioning all play a role in what works.
For me, at my age and conditioning (low), I've chosen to have a LONG recovery time between workouts.
I workout M W F Tu Th. Each day is a different body part. So, not only do I get a full rest day between workouts, it's a full 2 weeks before I hit the same body part again. I feel that's worked very well for me in terms of growth, progress, and lack of burnout.
I do need to dial in my eating, though. I'm way too lax in the evenings.
I read that you're looking to go to carb cycling in the future. Given your current burnout -- and the incredibly long time you've been doing extreme dieting, I think you'd be well served jumping to that now.
Kiefer (I forget the rest of his name) has two very good courses on that:
Carb Nite, which is 6 days of ulta low carb and 1 NIGHT of a carb refeed.
Carb Backloading, which is low carb on your off day and high carb on your lifting day.
He says the former is for cutting and the latter is for bulking.
Carb Backloading is way easier, because you get to enjoy the good stuff every other day -- but it's also far too easy to go overboard and get fat.
Carb Nite works with little to know gym time. Carb Backloading depends on heavy lifting to (or very near to) failure.
Both programs start with a 2 week "reset" period that isn't very fun.
Carb Nite is pretty old and a few years ago, Kiefer said he was going to update it, but I've not seen an update. The fact that he felt it needed an update at all suggests it might not be up to current research discoveries.
Since toying with both of those a decade ago (estimate), I've found modified IF works very well for me.
So, asking what others are doing is great for IDEAS but not necessarily ideal to follow as is.
Age, length of time lifting, current conditioning all play a role in what works.
For me, at my age and conditioning (low), I've chosen to have a LONG recovery time between workouts.
I workout M W F Tu Th. Each day is a different body part. So, not only do I get a full rest day between workouts, it's a full 2 weeks before I hit the same body part again. I feel that's worked very well for me in terms of growth, progress, and lack of burnout.
I do need to dial in my eating, though. I'm way too lax in the evenings.
I read that you're looking to go to carb cycling in the future. Given your current burnout -- and the incredibly long time you've been doing extreme dieting, I think you'd be well served jumping to that now.
Kiefer (I forget the rest of his name) has two very good courses on that:
Carb Nite, which is 6 days of ulta low carb and 1 NIGHT of a carb refeed.
Carb Backloading, which is low carb on your off day and high carb on your lifting day.
He says the former is for cutting and the latter is for bulking.
Carb Backloading is way easier, because you get to enjoy the good stuff every other day -- but it's also far too easy to go overboard and get fat.
Carb Nite works with little to know gym time. Carb Backloading depends on heavy lifting to (or very near to) failure.
Both programs start with a 2 week "reset" period that isn't very fun.
Carb Nite is pretty old and a few years ago, Kiefer said he was going to update it, but I've not seen an update. The fact that he felt it needed an update at all suggests it might not be up to current research discoveries.
Since toying with both of those a decade ago (estimate), I've found modified IF works very well for me.
DennisTheDane
Well-known member
Seems like you hit a rough spot there bro. No worries champ. You will overcome this. Just take it easy. It sounds a lot like the **** I went trough. If you fall you have in the back of your head. That no matter how many you fall down.. you get up one more time
SFreed
Board Supporter
HIT4ME you gotta be you. I know that you possess an incredible amount of knowledge regarding the human body and it's capabilities. What Kaprice said is right though: Good for ideas, but you need to figure out what works for you. Personally, I think you're just pushing yourself beyond your bodies physical limits, and your body is saying enough.
Kaprice
Well-known member
I concur.
Hit, what you've accomplished over the past 12 months is nothing short of miraculous. But, I think you beat your body to a pulp to do it. Time to shift into a more sane approach.
Tank999
Well-known member
HIT4ME - sorry to hear what you're going through, but I have a feeling you have the will power to make it through this. You definitely have the knowledge.
I personally alternate between 3 -5 a week workouts. Depends on cycle/off cycle etc and how I just feel in general. But I'm not manic about any specific muscle goal....I just want to stay as muscular as I can while losing weight, and lifting keeps my head on straight. If I was looking for strict muscular/strength gain, I would do a Mentzer type workout once every 5 -7 days.
Hope you work through this bro.
I personally alternate between 3 -5 a week workouts. Depends on cycle/off cycle etc and how I just feel in general. But I'm not manic about any specific muscle goal....I just want to stay as muscular as I can while losing weight, and lifting keeps my head on straight. If I was looking for strict muscular/strength gain, I would do a Mentzer type workout once every 5 -7 days.
Hope you work through this bro.
Kaprice
Well-known member
