Kaprice Goes for the FINAL 20 POUNDS!
- Thread starter Kaprice
- Start date
Kaprice
Well-known member
Hah! Actually, what I do is record video and run through all my poses. I load the video into Adobe Premiere and find the frames that look best and take snapshots of those.
Then I load those into Photoshop, crop and downsize them.
Then I load the pre-processed pics into another photoshop file for the comparison images.
Sheesh! Just describing the process, I think I burned a couple hundred calories!
HIT4ME
Well-known member
Hah! Actually, what I do is record video and run through all my poses. I load the video into Adobe Premiere and find the frames that look best and take snapshots of those.
Then I load those into Photoshop, crop and downsize them.
Then I load the pre-processed pics into another photoshop file for the comparison images.
Sheesh! Just describing the process, I think I burned a couple hundred calories!
Yeah - you lost me at photoshop. haha. Sounds like a lot of work.
Still, more fun imagining you putting the camera down, getting it just right (using both hands to position it) and then turning around and running to get in position before the timer goes off. Since you're doing video, I request a video of the process as I just described.
Kaprice
Well-known member
Fasted workout at 2:30p
All I had prior was 1 cup of water with a scoop of baking soda. Ferrugia recommends having sodium in your system before a workout and I did not want to take sea salt.
Something Ferrugia does not cover in his workout description is what difficulty level each set should be. I'll try to find out on his forum.
Workout:
This was a surprisingly tiring workout -- especially the legs. Dripping sweat (but I still didn't end up with a drenched shirt).
Post workout weight: 228.6.
NEW LOW!
Some stretching.
I was able to do two 3/4 range chin ups.
30 second handstand against the wall.
One arm db row - 60 second rest
10x 25 warm up
10x 40 Difficulty Level: 8
10x 40 Difficulty Level: 8
10x 40 Difficulty Level: 9
3 to 5 minutes rest
30 deg incl db press neutral grip - 60 second rest
50 10 Difficulty Level: 8
50 10 Difficulty Level: 9
50 10 Difficulty Level: 10
3 to 5 minutes rest
One leg JGXT Hip Thrust -- Left leg significantly weaker than the right leg. Left needed more assistance (from the other leg) than the Right did.
Again, it was clear the left leg is weaker. It's my left leg that keeps pulling hamstring and calf, btw.
60 second rests
8 Difficulty Level: 10
8 Difficulty Level: 10 assisted l leg
8 Difficulty Level: 10 assisted both legs
3 to 5 minutes rest
Skater squats -- HOLY SMOKES! These are hard. I had to assist with my hands on a vertical support beam. Long breaks in-between for recovery.
Assisted Difficulty Level 10
Big rest periods for recovery
8
8
8
Turk get ups
5 x 8lb kb
Progression One
This was relatively easy, though awkward. I'll stick with the light KB next time, but try through all three progressions.
All I had prior was 1 cup of water with a scoop of baking soda. Ferrugia recommends having sodium in your system before a workout and I did not want to take sea salt.
Something Ferrugia does not cover in his workout description is what difficulty level each set should be. I'll try to find out on his forum.
Workout:
This was a surprisingly tiring workout -- especially the legs. Dripping sweat (but I still didn't end up with a drenched shirt).
Post workout weight: 228.6.
NEW LOW!
Some stretching.
I was able to do two 3/4 range chin ups.
30 second handstand against the wall.
One arm db row - 60 second rest
10x 25 warm up
10x 40 Difficulty Level: 8
10x 40 Difficulty Level: 8
10x 40 Difficulty Level: 9
3 to 5 minutes rest
30 deg incl db press neutral grip - 60 second rest
50 10 Difficulty Level: 8
50 10 Difficulty Level: 9
50 10 Difficulty Level: 10
3 to 5 minutes rest
One leg JGXT Hip Thrust -- Left leg significantly weaker than the right leg. Left needed more assistance (from the other leg) than the Right did.
Again, it was clear the left leg is weaker. It's my left leg that keeps pulling hamstring and calf, btw.
60 second rests
8 Difficulty Level: 10
8 Difficulty Level: 10 assisted l leg
8 Difficulty Level: 10 assisted both legs
3 to 5 minutes rest
Skater squats -- HOLY SMOKES! These are hard. I had to assist with my hands on a vertical support beam. Long breaks in-between for recovery.
Assisted Difficulty Level 10
Big rest periods for recovery
8
8
8
Turk get ups
5 x 8lb kb
Progression One
This was relatively easy, though awkward. I'll stick with the light KB next time, but try through all three progressions.
Kaprice
Well-known member
I'm going to try tracking my calories and macros again for a bit so I can get a handle on how many I am taking in vs how many I should be.
I'm going to try to get to (or close to) the recommended 2700 for now and see if it causes me to gain weight. If it does, I may add a few more calorie burning activities each day.
I'm going to try to get to (or close to) the recommended 2700 for now and see if it causes me to gain weight. If it does, I may add a few more calorie burning activities each day.
Kaprice
Well-known member
Whew! I found it to be quite challenging to hit 2700 calories while backloading my eating -- that is, my first food was after my workout. So, I didn't eat anything until about 4:30. To clarify: It's hard to hit that many calories while eating clean and trying to hit your macros.
Following the Renegade Diet recommendation, the first meal until dinner is no-carb.
I had dinner around 7 and was quite full. But, I hadn't even hit 1000 calories yet.
I think I would have been satisfied not eating at all until bedtime. But, I want to see what upping my calories to the recommended 12 x BW does.
So, a couple of eggs, some peanut butter, cottage cheese, a protein bar, etc -- all while feeling fairly full already. It wasn't all that fun!
Anyway, it's 11:30p and I ended up with:
(Actual / Target)
Calories: 2687 / 2700
Protein: 161g / 172
Fat: 138g / 184
Carbs: 179g / 108 (all the carbs were fairly clean, though)
My guess is I have some short term weight gain. My HOPE is that after a week or so of doing this fat loss will accelerate.
I also now know I need to start eating more protein before dinner during the no-carb window.
This may end up being a fools errand, but I'm curious to see if it's effective.
Following the Renegade Diet recommendation, the first meal until dinner is no-carb.
I had dinner around 7 and was quite full. But, I hadn't even hit 1000 calories yet.
I think I would have been satisfied not eating at all until bedtime. But, I want to see what upping my calories to the recommended 12 x BW does.
So, a couple of eggs, some peanut butter, cottage cheese, a protein bar, etc -- all while feeling fairly full already. It wasn't all that fun!
Anyway, it's 11:30p and I ended up with:
(Actual / Target)
Calories: 2687 / 2700
Protein: 161g / 172
Fat: 138g / 184
Carbs: 179g / 108 (all the carbs were fairly clean, though)
My guess is I have some short term weight gain. My HOPE is that after a week or so of doing this fat loss will accelerate.
I also now know I need to start eating more protein before dinner during the no-carb window.
This may end up being a fools errand, but I'm curious to see if it's effective.
HIT4ME
Well-known member
Whew! I found it to be quite challenging to hit 2700 calories while backloading my eating -- that is, my first food was after my workout. So, I didn't eat anything until about 4:30. To clarify: It's hard to hit that many calories while eating clean and trying to hit your macros.
Following the Renegade Diet recommendation, the first meal until dinner is no-carb.
I had dinner around 7 and was quite full. But, I hadn't even hit 1000 calories yet.
I think I would have been satisfied not eating at all until bedtime. But, I want to see what upping my calories to the recommended 12 x BW does.
So, a couple of eggs, some peanut butter, cottage cheese, a protein bar, etc -- all while feeling fairly full already. It wasn't all that fun!
Anyway, it's 11:30p and I ended up with:
(Actual / Target)
Calories: 2687 / 2700
Protein: 161g / 172
Fat: 138g / 184
Carbs: 179g / 108 (all the carbs were fairly clean, though)
My guess is I have some short term weight gain. My HOPE is that after a week or so of doing this fat loss will accelerate.
I also now know I need to start eating more protein before dinner during the no-carb window.
This may end up being a fools errand, but I'm curious to see if it's effective.
Yeah, another thing to keep in mind - 12 calories per pound of LEAN bodyweight is often prescribed. Of course, this setup will accelerate fat loss in the beginning and slow it in the end when you aren't carrying as much.
My guess is, it won't speed up your metabolism at all, but then there is "Rutherford's Gold Foil Experiment" in the back of my mind. The only way to find out is to experiment, it will be interesting to see.
Another observation I've been having is that complex carbs actually help make me feel full. If I have a 1/4 cup serving of oats with my normal protein intake, I feel very very full. Sugars obviously do the opposite in me, but complex carbs seem to help. And if I eat a little more in the day, of course as you would probably suggest, I will be less hungry at night.
I'm interested to see what comes of this experiment. It will be knowledge and a tool that can be applied.
Kaprice
Well-known member
It shouldn't be a surprise but eating so much so close to bedtime really messed with the quality of my sleep. And I had minor heartburn.
Bed at 11:45p.
Up at 9:00a after a fitful sleep
11:00a
Elite
Nootrol
Tribulus
2:00p
about 25 minutes of mobility / yoga type work
3:00p
walk/jog
1/4 mile walk down to park.
jog appx 1/5 mile, walk until rested. repeat.
My plan was to do that for 2 miles. I wrapped my calves to reduce chance of pulling one, again.
Sadly, after 3/4 mile my left hamstring started giving me very minor warnings.
In the past, I've ignored the minor warnings but I did not want to risk another pull, so I started just walking at the 1 mile mark and stopped at 1.5 miles. Hamstring warning was getting a bit more insistent.
I moved my wrap to my hamstrings for the 1/4 walk up hill to home.
Sadly, the wrap pushed some of the thigh fat out and my two legs were rubbing together the whole way. That hasn't happened since I was 267 pounds. It's not a pleasant sensation. If I ever wrap my hamstrings again, I'll watch for that.
Here's the calf wrap (actually a knee wrap I just moved down).
Invalid Link Removed
Bed at 11:45p.
Up at 9:00a after a fitful sleep
11:00a
Elite
Nootrol
Tribulus
2:00p
about 25 minutes of mobility / yoga type work
3:00p
walk/jog
1/4 mile walk down to park.
jog appx 1/5 mile, walk until rested. repeat.
My plan was to do that for 2 miles. I wrapped my calves to reduce chance of pulling one, again.
Sadly, after 3/4 mile my left hamstring started giving me very minor warnings.
In the past, I've ignored the minor warnings but I did not want to risk another pull, so I started just walking at the 1 mile mark and stopped at 1.5 miles. Hamstring warning was getting a bit more insistent.
I moved my wrap to my hamstrings for the 1/4 walk up hill to home.
Sadly, the wrap pushed some of the thigh fat out and my two legs were rubbing together the whole way. That hasn't happened since I was 267 pounds. It's not a pleasant sensation. If I ever wrap my hamstrings again, I'll watch for that.
Here's the calf wrap (actually a knee wrap I just moved down).
Invalid Link Removed
Kaprice
Well-known member
Post workout, post shower weight:
227.8
That's 0.8 pounds lower than 2 days ago
and a new record low!
Even after the increased eating last night.
4:20p
My first "meal"
1 tbsp peanut butter
2 sc protein powder in water
Lipodrene Elite
Pure Protein Bar
20 smokehouse almonds
Oh, and I also started spraying transdermal magnesium 2 or 3 times a day. Started yesterday,
5:50p Dinner
Digestive Enzymes
Ashwagandha
Today was supposed to be low carb, high fat, but the dinner prepared for me didn't cooperate. Mostly fried potatoes with some veggies.
6:15p
Even with that 2nd dose of Elite, I'm feeling pretty wiped out right now. Probably a combination of my fitful sleep and the fasted jog. Could possibly also have something to do with the crammed food starting at 4:20.
I just took an OxyMax to help get through the night.
227.8
That's 0.8 pounds lower than 2 days ago
and a new record low!
Even after the increased eating last night.
4:20p
My first "meal"
1 tbsp peanut butter
2 sc protein powder in water
Lipodrene Elite
Pure Protein Bar
20 smokehouse almonds
Oh, and I also started spraying transdermal magnesium 2 or 3 times a day. Started yesterday,
5:50p Dinner
Digestive Enzymes
Ashwagandha
Today was supposed to be low carb, high fat, but the dinner prepared for me didn't cooperate. Mostly fried potatoes with some veggies.
6:15p
Even with that 2nd dose of Elite, I'm feeling pretty wiped out right now. Probably a combination of my fitful sleep and the fasted jog. Could possibly also have something to do with the crammed food starting at 4:20.
I just took an OxyMax to help get through the night.
Kaprice
Well-known member
After taking OxyMax, I ended up taking a 20 minute nap. That helped. But I ended up just watching TV rather than being productive. 
I did better about getting more calories in before dinner and stopped eating by 10:00p. It was still a challenge to get in the clean macros.
Calories: 2528
Fat: 148g
Carbs: 100g
Protein: 190
Reasonably close to my targets.
It's 11:30p and I'll be going to bed soon -- two days in a row before midnight.
Hopefully my full stomach won't give me sleep trouble again.
New workout, tomorrow.
I did better about getting more calories in before dinner and stopped eating by 10:00p. It was still a challenge to get in the clean macros.
Calories: 2528
Fat: 148g
Carbs: 100g
Protein: 190
Reasonably close to my targets.
It's 11:30p and I'll be going to bed soon -- two days in a row before midnight.
Hopefully my full stomach won't give me sleep trouble again.
New workout, tomorrow.
Kaprice
Well-known member
Fitful sleep, again. Dangit! I'd been enjoying good sleeps for the past while. Could be the late eating, but it occurred to me that I did take OxyMax around 6:30p. That could have messed me up.
Woke at 9.
11:30a
Lipodrene Elite
Tribulus
Nootrol
Was fairly productive in getting through my ToDo list until my workout at 2:00p
30 second handstand against wall.
Exercise Ball ham curl
2 x 20
T Push ups
1 x 20
1 x 15 Had to go to a 12 inch incline
1 x 6
Neutral grip inverted row jpx8
1 x 20 I had to adjust angle throughout to get through it.
1 x 10
1 x 10
Step ups parallel to horizontal thigh
Height 3
1 x 20
2 min rest
1 x 20
Slow Farmers walk high knees
50 lb dbs
2 x 60 secs
Close hammer curl
20 x 20
20 x 20
Jgxt triceps ext
Adjusted angle throughout to get through it
1 20
1 10
1 10 -- I was practically vertical through the last few of these! (ugh)
What's it mean when your sweat smells like Ammonia? It means it was a good, tough workout, right?
EDIT: A quick Google says that's not right -- apparently it means my body is burning protein instead of fat or carbohydrates. I had 100g of carbs yesterday.
So, is the ammonia smell an indication I need to make some changes?
It was easier to get through my calories after today's workout due to the family making grilled steak and mashed potatoes.
Calories: 2752
Fat: 122g (too low by about 60g)
Carbs: 185g (too high by about 75g)
Protein: 198g
Woke at 9.
11:30a
Lipodrene Elite
Tribulus
Nootrol
Was fairly productive in getting through my ToDo list until my workout at 2:00p
30 second handstand against wall.
Exercise Ball ham curl
2 x 20
T Push ups
1 x 20
1 x 15 Had to go to a 12 inch incline
1 x 6
Neutral grip inverted row jpx8
1 x 20 I had to adjust angle throughout to get through it.
1 x 10
1 x 10
Step ups parallel to horizontal thigh
Height 3
1 x 20
2 min rest
1 x 20
Slow Farmers walk high knees
50 lb dbs
2 x 60 secs
Close hammer curl
20 x 20
20 x 20
Jgxt triceps ext
Adjusted angle throughout to get through it
1 20
1 10
1 10 -- I was practically vertical through the last few of these! (ugh)
What's it mean when your sweat smells like Ammonia? It means it was a good, tough workout, right?
EDIT: A quick Google says that's not right -- apparently it means my body is burning protein instead of fat or carbohydrates. I had 100g of carbs yesterday.
So, is the ammonia smell an indication I need to make some changes?
It was easier to get through my calories after today's workout due to the family making grilled steak and mashed potatoes.
Calories: 2752
Fat: 122g (too low by about 60g)
Carbs: 185g (too high by about 75g)
Protein: 198g
hairygrandpa
Legend
Invalid Link Removed
Kaprice
Well-known member
Yep. That was the same article I found. Not much help for me there, though. Just interesting info.
hairygrandpa
Legend
Well, let it stink.
I had this problem when I got lot of my protein from shakes. After changing to "as few shakes as possible", using real food, no stink anymore, guessing the ammonia comes from protein the body uses as fuel, instead of using glucose or fat.
hairygrandpa
Legend
Reminder:
...That was in February, 4 month ago...
:mischievous:
...That was in February, 4 month ago...
:mischievous:
Kaprice
Well-known member
Yep. And I stalled for a while. But, I HAVE lost 7 of those pounds.
hairygrandpa
Legend
Kaprice
Well-known member
Today's workout.
The plan is for short rests -- usually 60 seconds between sets and even between exercises. I often needed longer. I'm not sure if that means I should keep the same weights until my required rest time drops to parameters or if I should reduce resistance now so I don't need as long of a rest.
Jack knife ring chin
-- The workout called for two sets of 15. I ended up having to do two sets of 3 sets of 5.
-- the rest between the 5 reps was 30 seconds.
-- the rest between the 3 sets of 5 was 60 seconds.
-- I had to adjust my angle to practically nothing to get through them.
Goblet squat -- 3 count rest at bottom
50 lbs x 15
50 lbs x 15
One arm landmine
-- My first time doing these. I like them.
45 plate x 15 -- I'd say I ended with an exertion level of 8
45 plate x 15 -- exertion of 9 at end
KB swing
-- First time doing these. It seems like a good way to pull a muscle, but I was okay at this low starting weight.
30 x 15 -- exertion L9. I was surprised at how tiring this was at the end. Easy for the first 8 or so.
30 x 15 -- L9
Hollow Body Hold
-- It is dang hard to hold this for a full 60 seconds.
Set 1: 60s
Set 2: rested for 10 seconds after each set of 15.
Racked overhead combo walk -- slow high knees
-- I feel silly doing this one, but it was also quite challenging near the end of each set.
30 paces ea arm
Repeat
8 minutes on treadmill, increasing the incline every so often.
slow pace set at 2.8
The plan is for short rests -- usually 60 seconds between sets and even between exercises. I often needed longer. I'm not sure if that means I should keep the same weights until my required rest time drops to parameters or if I should reduce resistance now so I don't need as long of a rest.
Jack knife ring chin
-- The workout called for two sets of 15. I ended up having to do two sets of 3 sets of 5.
-- the rest between the 5 reps was 30 seconds.
-- the rest between the 3 sets of 5 was 60 seconds.
-- I had to adjust my angle to practically nothing to get through them.
Goblet squat -- 3 count rest at bottom
50 lbs x 15
50 lbs x 15
One arm landmine
-- My first time doing these. I like them.
45 plate x 15 -- I'd say I ended with an exertion level of 8
45 plate x 15 -- exertion of 9 at end
KB swing
-- First time doing these. It seems like a good way to pull a muscle, but I was okay at this low starting weight.
30 x 15 -- exertion L9. I was surprised at how tiring this was at the end. Easy for the first 8 or so.
30 x 15 -- L9
Hollow Body Hold
-- It is dang hard to hold this for a full 60 seconds.
Set 1: 60s
Set 2: rested for 10 seconds after each set of 15.
Racked overhead combo walk -- slow high knees
-- I feel silly doing this one, but it was also quite challenging near the end of each set.
30 paces ea arm
Repeat
8 minutes on treadmill, increasing the incline every so often.
slow pace set at 2.8
hairygrandpa
Legend
Finally a "manly" exercise, and well done! Good weight too!
Did you use the Olympic bar (45lbs) ?
45lbs plate for the first try x15 is astounding!
Kaprice
Well-known member
Yes on the Olympic Bar.
I think I could have added a 25 or 35 plate if I was only doing 6 or 8 reps. But when I was hitting 14 and 15, the single 45 plate was more than enough.
hairygrandpa
Legend
Yes on the Olympic Bar.
I think I could have added a 25 or 35 plate if I was only doing 6 or 8 reps. But when I was hitting 14 and 15, the single 45 plate was more than enough.
I honestly can't do more than 10 reps with 2x45lbs plates -or more than 20 reps with 1 plate. I always knew that upward presses were my weak move.
Meaning that you are really close behind me.
Well, next time put a 25lbs plate on top and see if you can do 10 reps (hey, no momentum from legs, just clean press!).
Now that my ego is in danger, I will do them more often, avoiding that you pass ahead of me. Hehehe!
Kaprice
Well-known member
I honestly can't do more than 10 reps with 2x45lbs plates -or more than 20 reps with 1 plate. I always knew that upward presses were my weak move.
Meaning that you are really close behind me.
Well, next time put a 25lbs plate on top and see if you can do 10 reps (hey, no momentum from legs, just clean press!).
Now that my ego is in danger, I will do them more often, avoiding that you pass ahead of me. Hehehe!
Hah! No, I'm all about not using momentum. Only controlled movements.
You're in no danger of me catching up to you any time soon. The current workout is called "Rebirth" and it's about giving your body a break from heavy weights with low reps. It's got a lot more body movements and range of motions stuff all kinds of things that still build muscle but don't beat up the body. It's a nice break from what I've been doing.
However, just out of curiosity, I might try adding 25 to the 45 and see how many reps I can do. Just once.
Kaprice
Well-known member
I do think I might have been able to do 20 with the 45 plate -- if I wasn't worried about how I'd feel for the rest of the day!
hairygrandpa
Legend
Hah! No, I'm all about not using momentum. Only controlled movements.
You're in no danger of me catching up to you any time soon. The current workout is called "Rebirth" and it's about giving your body a break from heavy weights with low reps. It's got a lot more body movements and range of motions stuff all kinds of things that still build muscle but don't beat up the body. It's a nice break from what I've been doing.
However, just out of curiosity, I might try adding 25 to the 45 and see how many reps I can do. Just once.
Use the 25's (total70lbs). Going with 2x45lbs for a new exercise, could mean injury. Lots of stabilizer muscles being used, even obliques, making you prone to hernia or a rotator cuff injury if doing it with brute force and uncontrolled. Also lowering the weight afterwards to the floor had almost squashed my foot once.
Kaprice
Well-known member
Bed at 1:30a -- REALLY need to work on that.
Up at 9a.
Hot bath with magnesium salts.
1 tbsp MCT oil
Green Drink
Starting to feel tired around 12:00p.
One of my favorite things to do when tired is take a Lipodrene Elite and Nootrol and then have a 20 minute nap.
When I wake from the nap, I feel fully refreshed and energized and ready to go! Elite by itself is a fine energy and mood boost, but when combined with a nap, it's just amazing!
Mid morning weight: 230.4.
My low was last week at 227 point something.
I'll be jogging fasted today at 3, so I'm sure the weight will come down a touch.
But, I think I gained some weight back due to the much higher calorie intake and it may take a while to start moving down, again. But, I'm feeling quite good and my body SEEMS leaner and more defined. That's likely due to the higher calories and the new workout.
Jury is still out, however.
I'll probably do measurements tomorrow, but no pictures, yet.
Up at 9a.
Hot bath with magnesium salts.
1 tbsp MCT oil
Green Drink
Starting to feel tired around 12:00p.
One of my favorite things to do when tired is take a Lipodrene Elite and Nootrol and then have a 20 minute nap.
When I wake from the nap, I feel fully refreshed and energized and ready to go! Elite by itself is a fine energy and mood boost, but when combined with a nap, it's just amazing!
Mid morning weight: 230.4.
My low was last week at 227 point something.
I'll be jogging fasted today at 3, so I'm sure the weight will come down a touch.
But, I think I gained some weight back due to the much higher calorie intake and it may take a while to start moving down, again. But, I'm feeling quite good and my body SEEMS leaner and more defined. That's likely due to the higher calories and the new workout.
Jury is still out, however.
I'll probably do measurements tomorrow, but no pictures, yet.
Kaprice
Well-known member
Fasted Jog at 3p, today.
1/4 mile walk down to the park.
Jog/walk for 1.5 miles and started to feel my hamstring, so I mostly walked, with very short, occasional jogs, the rest of the way for a total of 2.25 miles.
Stopped at the playground for a minute to see how my chin ups were doing. Managed to get two in, starting with fully straight arms -- but only managed to get the top of my head to my hand holds. Couldn't get my chin up to the bar. Anyway, I count that as progress.
Some stretching.
1/4 mile walk up to home.
Post workout weight: 228.4 -- just 0.6 pounds above my low of last week.
With the extra calories I've been eating, I'm quite happy with that.
1/4 mile walk down to the park.
Jog/walk for 1.5 miles and started to feel my hamstring, so I mostly walked, with very short, occasional jogs, the rest of the way for a total of 2.25 miles.
Stopped at the playground for a minute to see how my chin ups were doing. Managed to get two in, starting with fully straight arms -- but only managed to get the top of my head to my hand holds. Couldn't get my chin up to the bar. Anyway, I count that as progress.
Some stretching.
1/4 mile walk up to home.
Post workout weight: 228.4 -- just 0.6 pounds above my low of last week.
With the extra calories I've been eating, I'm quite happy with that.
hairygrandpa
Legend
Not getting the chin over the bar is fine, can't do it either, because my biceps are too thick.
Kaprice
Well-known member
Today's macros:
Calories: 2942 (242 over goal)
Fat: 148 g
Carbs: 191 g (83 over goal)
Protein: 163 g
I'm very loosely following The Renegade Diet, and it does not recommend a morning meal. But, I'm seriously considering having a morning meal once a week, on Sundays. Probably something like bacon and eggs. MAYBE oatmeal instead. Or in addition. Not a big meal. Just something to keep my body from getting used to never eating before 2 or 3 PM.
Then I need to decide whether to keep my Sunday calories about the same as the other days (2700) or make it a low calorie day -- also not something promoted by The Renegade Diet. My gut thinking is to try to make it a lower cal day. Maybe 2000ish. So, kick start the day with a morning meal but lower overall calories. I don't do any kind of workout on Sunday, so that might be a good fit.
I'll let you know what I decide.
PS: I ended up taking 3 Elites, today. Plus an OxyMax before my jog. Probably overkill. But, I kinda felt I needed it, today.
PPS: Legs are rather sore from yesterday's workout and today's jog/walk. Looking forward to tomorrow's rest day.
PPPS: I'm very, very happy with the Rebirth workout after the first full week.
Calories: 2942 (242 over goal)
Fat: 148 g
Carbs: 191 g (83 over goal)
Protein: 163 g
I'm very loosely following The Renegade Diet, and it does not recommend a morning meal. But, I'm seriously considering having a morning meal once a week, on Sundays. Probably something like bacon and eggs. MAYBE oatmeal instead. Or in addition. Not a big meal. Just something to keep my body from getting used to never eating before 2 or 3 PM.
Then I need to decide whether to keep my Sunday calories about the same as the other days (2700) or make it a low calorie day -- also not something promoted by The Renegade Diet. My gut thinking is to try to make it a lower cal day. Maybe 2000ish. So, kick start the day with a morning meal but lower overall calories. I don't do any kind of workout on Sunday, so that might be a good fit.
I'll let you know what I decide.
PS: I ended up taking 3 Elites, today. Plus an OxyMax before my jog. Probably overkill. But, I kinda felt I needed it, today.
PPS: Legs are rather sore from yesterday's workout and today's jog/walk. Looking forward to tomorrow's rest day.
PPPS: I'm very, very happy with the Rebirth workout after the first full week.
Kaprice
Well-known member
Not getting the chin over the bar is fine, can't do it either, because my biceps are too thick.
Yeah, my reason is because my GUT and BUTT are too thick! I'm thinking that's not as good a reason as yours!
Kaprice
Well-known member
So, I did do a breakfast, yesterday. 4 bacon & 2 eggs.
Then I ended up going a bit above my calorie target for the day, but it was more because I treated the last part of the day as if I'd been fasting all morning.
I got to bed at 1:20a, which is bad. But, I slept quickly and restfully, which is good.
Up at 9a.
Here's my measurements. I didn't do anything to "pump up" prior.
Very good progress in the chest, I think. And in the belt area. And some drastic reduction in the thigh.
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Then I ended up going a bit above my calorie target for the day, but it was more because I treated the last part of the day as if I'd been fasting all morning.
I got to bed at 1:20a, which is bad. But, I slept quickly and restfully, which is good.
Up at 9a.
Here's my measurements. I didn't do anything to "pump up" prior.
Very good progress in the chest, I think. And in the belt area. And some drastic reduction in the thigh.
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hairygrandpa
Legend
Slight changes in pecs and "belt" area.
Thought about why the biceps is "hovering" in diameter, it's diet. Obviously, if you are in a slight deficit, nothing grows, you may get stronger though.
Thought about why the biceps is "hovering" in diameter, it's diet. Obviously, if you are in a slight deficit, nothing grows, you may get stronger though.
Kaprice
Well-known member
That's a very good point. Once I hit my goal of 215, I think I'll try to stabilize there -- make that my new "normal". And then I think I'm going to go for a round of bulking while trying to minimize fat gain.
Kaprice
Well-known member
Today's workout:
I did about 15 minutes of warm up exercises then:
20 seconds handstand against wall (trying to minimize dependence on the wall)
20 medicine ball chest toss
1 Arm DB Row
(Last week was 40lb)
WU 25 x 8
40 x 10 L7
40 x 10 L8
40 x 10 L9
30 Deg Incl DB Press - Neutral - H6
(Last week was 50 at L8/9)
50 x 10 L8
50 x 10 L9
50 x 10 L9+
1 Leg Romanian Dead Lift
First time ever doing these
Bw x 8 hard even w/o a weight
20 x 8 balance, ham lower back -- all very tough
20 x 8
Skater Squat - assisted w/ strap
Partial range -- I could only go to about where my quad was about at a 30 degree angle (a bit lower than 45 degrees)
I tried to do eccentric with very little assist. Concentric (up) needed more.
I switched to strap assist over last week's I-Beam assist because a big part of this exercise is the balance.
10
10
10
Turkish Get Up -- full progression
2 sets of 5 w/ 8lb KB
Each side
Killer with the final progression
I was shocked at how exhausted I was after just 5 reps of these on one side.
I did about 15 minutes of warm up exercises then:
20 seconds handstand against wall (trying to minimize dependence on the wall)
20 medicine ball chest toss
1 Arm DB Row
(Last week was 40lb)
WU 25 x 8
40 x 10 L7
40 x 10 L8
40 x 10 L9
30 Deg Incl DB Press - Neutral - H6
(Last week was 50 at L8/9)
50 x 10 L8
50 x 10 L9
50 x 10 L9+
1 Leg Romanian Dead Lift
First time ever doing these
Bw x 8 hard even w/o a weight
20 x 8 balance, ham lower back -- all very tough
20 x 8
Skater Squat - assisted w/ strap
Partial range -- I could only go to about where my quad was about at a 30 degree angle (a bit lower than 45 degrees)
I tried to do eccentric with very little assist. Concentric (up) needed more.
I switched to strap assist over last week's I-Beam assist because a big part of this exercise is the balance.
10
10
10
Turkish Get Up -- full progression
2 sets of 5 w/ 8lb KB
Each side
Killer with the final progression
I was shocked at how exhausted I was after just 5 reps of these on one side.
hairygrandpa
Legend
Kaprice
Well-known member
Well.... looks not like bodybuilding. If it makes you happy, do it!
As I said, this current workout is called Rebirth and it's sort of anti-lunk.
It's for building functional strength, mobility, as well as some size while recovering from months or years of heavy lifting.
It's an 11 week program and the creator (who is a body builder and researcher) claims you'll still get big on it.
It's certainly an exhausting workout, even though it's not using big weights.
And I think this kind of workout is better suited to my fat loss goals, for now.
After this program, I'll go back to some big lifting, and hopefully my body will be ready for that, again.
HIT4ME
Well-known member
Keep in mind - above even 10% bodyfat, your body has calories available to it as needed. You get calories from eating food, but...YOU ARE FOOD. If you are eating sufficient protein and your body needs to grow, it should still grow as any additional need for calories CAN and WILL be met by fat mobilization. If this isn't true...then it is impossible to "recomp" and beginners everywhere would never see gains while losing weight. Although, I think "recomp" is kind of an over-used statement in most trained individuals, a non-assisted lifter with more than 2-3 years of proper lifting experience will be lucky to gain 1-2 pounds of muscle in even a 12 week period - which means if they stay the same weight they will lose a maximum of of 1-2 pounds of fat in that time. And that's if all the stars align. On the flip side, maintaining a set weight for a 12 week period can be hard enough as it is, regardless of comp changes, haha.
As far as the biceps - I have no real clue how to help you. My biceps have a high tolerance to exercise it seems. Over the years I've tried all kinds of things....right now I'm trying heavy cheat curls where I do MASSIVE cheats to get the weight up and then focus on the negatives..using just over my 1RM. I think my small arms are really what give me that "sting bean" look in the photos I've posted that KAPrice mentions. It is also why I can lift more weight than most expect- under developed arms give the impression you don't work out, followed by chest. If you have those two things it doesn't matter what you can dead or squat and people think you must spend all day in the gym.
Kaprice, love the effort you are putting in. The results will keep coming - you are doing great.
Oh, and as far as the workout stuff - It's good to get experience with a few different strategies. People often jump from one program to the next to the next too often - but sometimes you get enough experience with 4-5 strategies and you say, "Hey, this theory is kind of the same in all 5 strategies and it works...I'm going to use it". That's why I like Mentzer's work so much - it was the first time I saw intellect applied to training, and in the years after I realized that all of the other intelligent training systems applied the same ideas in different ways.
As an instance where this connection is not obvious: Mentzer discusses stress - recovery - adaptation a lot. He talks a lot about over training. His strategy was to set intensity at 100% and volume and frequency at minimal necessary levels to achieve that (like 10-20 minute workouts every 4 days in some cases). It's one of the most effective ways I have ever trained.
5 X 5 training seems COMPLETELY different, but in all reality, it goes back to those same theories and modulates intensity while setting volume at 5 X 5 and frequency higher. But your intensity isn't really ever 100% because you have to choose a weight that you can get 5 X 5 with. So you have more volume/frequency, but much lower intensity and that is probably tied with HST for the second most effective system I've ever used.
And HST - even though the creator claims to refute Mentzer, his theories are in line to a large degree.
HST and 5X5 are tied - 5X5 is the simple layout, HST is the complex version haha.
Kaprice
Well-known member
More and more I'm coming to the conclusion that it's useful to cycle through 3 or 4 full workout routines each year.
Maybe one focuses on functional strength, mobility, and endurance.
The next is high rep, lower weight but for strength
The next is low rep, high weight
Fourth? I dunno, maybe one of the above, but with different exercises. Or maybe a whole cycle focusing on cardio / endurance.
Calories would be adjusted high, low, or maintenance as appropriate.
Give the body some seasons.
That's where my mind is heading, anyway.
I just feel like 3 years of doing essentially the same thing is going reach the point of diminishing returns.
Maybe one focuses on functional strength, mobility, and endurance.
The next is high rep, lower weight but for strength
The next is low rep, high weight
Fourth? I dunno, maybe one of the above, but with different exercises. Or maybe a whole cycle focusing on cardio / endurance.
Calories would be adjusted high, low, or maintenance as appropriate.
Give the body some seasons.
That's where my mind is heading, anyway.
I just feel like 3 years of doing essentially the same thing is going reach the point of diminishing returns.
Kaprice
Well-known member
I got to bed late gain but slept soundly.
Up at 9:30a
Lipodrene Elite and Nootrol at 11:30
Did my jog/walk today at 2:30. Fasted.
1/4 mile walk to
stretch
2 mile jog with very short walk segments.
Average pace 11:24
stretch
SLOW and tiring 1/4 mile walk from
I'm pretty disappointed in my pace, but at least I got through the full 2 miles w/o pulling anything. I feel like my breathing and cardio could have handled continuing the jog for the full 2 miles but I'm not sure the hamstring would have.
I did the first 1.5 miles with an appx 20 yard walk per 1/3 mile. Then I noticed a slight warning in my hamstring so I switched to walking 1/6 mile, jog 1/6 mile for the last half mile -- appx, since I know the math doesn't work.
Post jog weight: 229.
Lipodrene Elite and Nootrol at 5:30p
Up at 9:30a
Lipodrene Elite and Nootrol at 11:30
Did my jog/walk today at 2:30. Fasted.
1/4 mile walk to
stretch
2 mile jog with very short walk segments.
Average pace 11:24
stretch
SLOW and tiring 1/4 mile walk from
I'm pretty disappointed in my pace, but at least I got through the full 2 miles w/o pulling anything. I feel like my breathing and cardio could have handled continuing the jog for the full 2 miles but I'm not sure the hamstring would have.
I did the first 1.5 miles with an appx 20 yard walk per 1/3 mile. Then I noticed a slight warning in my hamstring so I switched to walking 1/6 mile, jog 1/6 mile for the last half mile -- appx, since I know the math doesn't work.
Post jog weight: 229.
Lipodrene Elite and Nootrol at 5:30p
Kaprice
Well-known member
Today's Macros
Calories: 2038
Fat: 87g
Carbs: 155g
Protein: 167g
Calories were 700 too low, but I'm not concerned because 1) 2000 is actually closer to some recommendations for fat loss; 2) I think it's fine if every so often I do lower calories on an off-day.
I had reasonably good energy, today, and was reasonably productive. But, I need to do much better.
My big win was getting out to jog. I REALLY didn't want to. And none of my family wanted to come with me so I did it alone.
Calories: 2038
Fat: 87g
Carbs: 155g
Protein: 167g
Calories were 700 too low, but I'm not concerned because 1) 2000 is actually closer to some recommendations for fat loss; 2) I think it's fine if every so often I do lower calories on an off-day.
I had reasonably good energy, today, and was reasonably productive. But, I need to do much better.
My big win was getting out to jog. I REALLY didn't want to. And none of my family wanted to come with me so I did it alone.
Kaprice
Well-known member
Bed at 1:30 again. UGH!
Slept very well
up at 9a
Green Drink w/ Lemon
felt good until 11:30, when I started to drag.
Lipodrene Elite / Nootrol
Workout at 2:30p
I followed the recommended warm up routine which ended up taking 15 minutes and when I was done, I almost felt like I'd done the actual workout!
Then...
KB Hip Thrust
30 lb/40/40
3 sets of 20
T Pushup
2 sets of 20
2nd set was two 10s
Neutral Grip Inverted Row
3 sets of 20
Appx 45 d angle
Really easy first 10. Last 10 tough
Last set 10/5/5 w5 sec rp
Step Ups - Parallel thigh height
18 inch box
2 sets of 20
Last 5 reps super hard, both sets
Farmers Walk - slow high knee
(last week was 50 lb DBs)
3 sets of 30 paces
Hammer Curl
(last week was 20 lb DBs)
20 x 20 forearm near elbow minor pain
Shifted out more
20 x 20
Ring Triceps Ext
2 sets of 20
Lots of rp in second set
10 mins on hydrabed massage
Post workout weight 129.4
Struggled to get my calories in. Forced some of the last food down and still came up about 400 calories too short. That's okay, I think. The target isn't that low and it's better to be a bit low than a bit high.
Calories: 2370
Fat: 122g
Carbs: 142g
Protein: 163g
The protein was on target. Carbs a bit high. Fat a quite a bit low.
I was pretty tired most of the day and into the night after my workout. Even after taking another Elite / Nootrol around 5:30p.
Slept very well
up at 9a
Green Drink w/ Lemon
felt good until 11:30, when I started to drag.
Lipodrene Elite / Nootrol
Workout at 2:30p
I followed the recommended warm up routine which ended up taking 15 minutes and when I was done, I almost felt like I'd done the actual workout!
Then...
KB Hip Thrust
30 lb/40/40
3 sets of 20
T Pushup
2 sets of 20
2nd set was two 10s
Neutral Grip Inverted Row
3 sets of 20
Appx 45 d angle
Really easy first 10. Last 10 tough
Last set 10/5/5 w5 sec rp
Step Ups - Parallel thigh height
18 inch box
2 sets of 20
Last 5 reps super hard, both sets
Farmers Walk - slow high knee
(last week was 50 lb DBs)
3 sets of 30 paces
Hammer Curl
(last week was 20 lb DBs)
20 x 20 forearm near elbow minor pain
Shifted out more
20 x 20
Ring Triceps Ext
2 sets of 20
Lots of rp in second set
10 mins on hydrabed massage
Post workout weight 129.4
Struggled to get my calories in. Forced some of the last food down and still came up about 400 calories too short. That's okay, I think. The target isn't that low and it's better to be a bit low than a bit high.
Calories: 2370
Fat: 122g
Carbs: 142g
Protein: 163g
The protein was on target. Carbs a bit high. Fat a quite a bit low.
I was pretty tired most of the day and into the night after my workout. Even after taking another Elite / Nootrol around 5:30p.
Kaprice
Well-known member
Watched a movie last night. Bed at 2a
Up at 9a
Green Drink at 9:30a
Lipodrene Elite / Nootrol at 11:30a
OxiMax around 1:00a
Fasted jog around 1:30a
1/4 mile walk downhill to park
stretch
2 miles in 22:16 -- short walks appx every 1/3 mile.
First mile pace: 10:40
2nd mile pace: 11:36
So, I clearly need to work on my endurance.
no problem with my legs
stretch
1/4 mile walk uphill to home
As soon as I got home, I got on a webinar so I still ate/drank nothing for another couple of hours.
Afternoon fasted weight: 227.4
that's 0.4 down from my record low.
Making progress!
Elite / Nootrol at 4:30p
I suspect I'll be quite a bit below target calories today, but I don't know how to track the homemade tortilla casserole I had for dinner. So, I won't post any macros today. And I won't try to stuff myself to hit the calorie target.
Good energy all day, though the jog was quite tiring and took some recovery time.
Up at 9a
Green Drink at 9:30a
Lipodrene Elite / Nootrol at 11:30a
OxiMax around 1:00a
Fasted jog around 1:30a
1/4 mile walk downhill to park
stretch
2 miles in 22:16 -- short walks appx every 1/3 mile.
First mile pace: 10:40
2nd mile pace: 11:36
So, I clearly need to work on my endurance.
no problem with my legs
stretch
1/4 mile walk uphill to home
As soon as I got home, I got on a webinar so I still ate/drank nothing for another couple of hours.
Afternoon fasted weight: 227.4
that's 0.4 down from my record low.
Making progress!
Elite / Nootrol at 4:30p
I suspect I'll be quite a bit below target calories today, but I don't know how to track the homemade tortilla casserole I had for dinner. So, I won't post any macros today. And I won't try to stuff myself to hit the calorie target.
Good energy all day, though the jog was quite tiring and took some recovery time.
hairygrandpa
Legend
I can hear his fat tissue screaming and pleading: "Stop it! We are melting! Eat donuts and Jelly Beans!"
HIT4ME
Well-known member
No...no....sorry...that was me. Mmmmm, donuts.