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RADIATING the Sweat With RXS Supplements!

Looking awesome!! Love the food porn too! It definitely makes things easier when you prep!
 
I'm oddly back up to 217 this week. Still 5lbs down from the start of the log though. Only difference is I had a midday binge on Saturday afternoon and went back to a split workout instead of full-body. Anywho, here's a pic of a muffin I made for afternoon snack.
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Still have to tweak the recipe cause it was kinda dry and the chocolate chips all settled during baking. Macros are on point--8C/17P/3F at 130 cals!
 
MonteCedillo said:
What's your energy expenditure difference between a split routine and full body routine?
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I'd like to know that too. I perform supersets during both. I've read that for body produces more of an anabolic response with hormones. Somebody smarter than me might be able to clarify that. Otherwise I don't know if there is much of a difference in energy expenditure
 
jalfrey said:
I'm oddly back up to 217 this week. Still 5lbs down from the start of the log though. Only difference is I had a midday binge on Saturday afternoon and went back to a split workout instead of full-body. Anywho, here's a pic of a muffin I made for afternoon snack.
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Still have to tweak the recipe cause it was kinda dry and the chocolate chips all settled during baking. Macros are on point--8C/17P/3F at 130 cals!
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love2liftkat I bet she can fix the chocolate chips settling to the bottom issue. she is the master baker!
 
You may be burning more calories on you full body routines compared to your split routines and through the course of the week that may add up to give you a difference significant enough to change your weight loss/ weight gain if your macronutrients intake remains roughly unchanged.
 
MonteCedillo said:
You may be burning more calories on you full body routines compared to your split routines and through the course of the week that may add up to give you a difference significant enough to change your weight loss/ weight gain if your macronutrients intake remains roughly unchanged.
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And this is why I answer to him. Me am not smart
 
FireTitan said:
Wondering myself
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Full body HST 3 days a week wears me out a little more than a 4 day split. unless I get carried away with my 4-day split. but the rest at my age with 3day full works well with me.
of course it depends on your diet and what you are taking:lol:
 
jalfrey said:
I'm oddly back up to 217 this week. Still 5lbs down from the start of the log though. Only difference is I had a midday binge on Saturday afternoon and went back to a split workout instead of full-body. Anywho, here's a pic of a muffin I made for afternoon snack.
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Still have to tweak the recipe cause it was kinda dry and the chocolate chips all settled during baking. Macros are on point--8C/17P/3F at 130 cals!
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Those look good! For the dryness just cook them less or add more liquid- maybe coconut oil...for the chocolate chips either use the mini ones of chop the ones you have. Usually if they're smaller, they stay mixed a little better.
 
love2liftkat said:
Those look good! For the dryness just cook them less or add more liquid- maybe coconut oil...for the chocolate chips either use the mini ones of chop the ones you have. Usually if they're smaller, they stay mixed a little better.
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Thank you! I was wondering about the coconut oil. Last time I used it for baking, the cookies got too soft and were falling apart. I'm going to try that next time. And these were normal-sized chips so I'm going to try chopping them. Great tips!
 
Studhorse said:
Full body HST 3 days a week wears me out a little more than a 4 day split. unless I get carried away with my 4-day split. but the rest at my age with 3day full works well with me.
of course it depends on your diet and what you are taking:lol:
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I've been thinking about this and I've never done a proper HST cycle. I think I'm going to give it a shot. The split I've been doing worked great last year at this time but I seem to have stalled out with only about 6 weeks before my self imposed deadline. I'm going to blame it on hitting 40 in October so I have to rethink things :D

So, my plan is to lift HST M,W,F. Bodyweight with the Mrs on T,Tr, and then whatever feels like it needs work on Saturday. Speaking of Saturdays, we're moving this weekend to a place with a much larger yard so I might try some crazier s*** like hitting tires with a sledgehammer on the weekends. So HST, but with a focus on cutting/recomp rather than pure hypertrophy. Today, this happened--

WarmUp
HIIT Arc Trainer--10 minutes for 250 cals burned (a2m)

Work
Goblet squat--2x15x55
Alt db flat press--2x15x55s
Lat raise--2x15x25s
Alt db curl--2x15x35s
Db inc flyes--2x15x25s
DB OH press--2x15x35s
Seated hammer row--2x15x148
Db row--1x20x55
Flyes--2x15x20s
Rope pull down--2x15x55
Rope tri ext--2x15x55
Kb swing--2x15x70
Crunches--2x15
Superman--2x15

Stair mill--13 minutes for 70 floors and 250cals burned (a2m)


3 mile run after work too, I've got about 550 cals left of my 2100. I'll probably be eating some exercise calories back...
 
jalfrey said:
Thank you! I was wondering about the coconut oil. Last time I used it for baking, the cookies got too soft and were falling apart. I'm going to try that next time. And these were normal-sized chips so I'm going to try chopping them. Great tips!
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That can happen with too much liquid...try just adding 1-2 TBS. Hope it helps! Baking healthy foods is more challenging and takes trial and error unfortunately!

jalfrey said:
And in case anybody missed it
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Yumm!!! That's exciting!!

Excellent work! Congrats on the move! That sounds fun!
 
FireTitan said:
jalfrey hows it come ng along bro??
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Life is great! Scale...eh, I'm afraid to check today. We moved across town over the weekend so no gym for a couple days. Add in pizza while moving on Saturday and Easter dinner yesterday and I'm feeling swole in the bloated kinda way.

Did bust through the plateau last week and I got a feeling I'll be back down in weight by Thursday. I've leave y'all with these couple pics from Friday morning

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And look! A sweat angel courtesy of Radiate!
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jalfrey said:
Life is great! Scale...eh, I'm afraid to check today. We moved across town over the weekend so no gym for a couple days. Add in pizza while moving on Saturday and Easter dinner yesterday and I'm feeling swole in the bloated kinda way.

Did bust through the plateau last week and I got a feeling I'll be back down in weight by Thursday. I've leave y'all with these couple pics from Friday morning

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And look! A sweat angel courtesy of Radiate!
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lovin the sweat angle! cracking me up...
 
jalfrey said:
Life is great! Scale...eh, I'm afraid to check today. We moved across town over the weekend so no gym for a couple days. Add in pizza while moving on Saturday and Easter dinner yesterday and I'm feeling swole in the bloated kinda way.

Did bust through the plateau last week and I got a feeling I'll be back down in weight by Thursday. I've leave y'all with these couple pics from Friday morning

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And look! A sweat angel courtesy of Radiate!
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Awesome Angel! Lol. Keep your head up..my weight will fluctuate 3-4 lbs in a day!
 
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