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Time to get cut

hubbabubba said:
Yeah. I was eating too much dairy ( Greek yogurt, cottage cheese). I ate a couple pounds if fish yesterday and some whey for protein. It'll be fish and chicken today!
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Greek yogurt and cottage is actually good. If cutting I rather drop the cottage cheese and keep the Greek yogurt. Fish and chicken is the way to go. Keep it up
 
Arms

3x15x75- ez bar standing curls

Incline dumbell curls-3x12x30

Arm Blaster curls3x10x70

One Arm Preacher- 3x10x30

Ez bar push downs- 25x50, 25x100, 15x150, 3x15x200

Laying 1 arm tricep extensions across body- 3x10x25

Overhead rope extension-3x15x90

30 min walk
 
Looking good! How's your mirror looking? Also, I would up the fat and lower the carbs to <50 for serious results. It's all mental, isn't it...
 
threeFs said:
Looking good! How's your mirror looking? Also, I would up the fat and lower the carbs to <50 for serious results. It's all mental, isn't it...
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I'm gonna stay between 75 and a 100 for carbs and keep my protein over 300. Calories will be 2300-2500. If I don't see results I will bite the Keto bullet. I feel good. I plan on posting pics in about a week but the mirror looks good. Veins are starting to pop in my arms. I figure I still have about 10 percent bf to lose before I will be comfortable at the pool.
 
hubbabubba said:
I'm gonna stay between 75 and a 100 for carbs and keep my protein over 300. Calories will be 2300-2500. If I don't see results I will bite the Keto bullet. I feel good. I plan on posting pics in about a week but the mirror looks good. Veins are starting to pop in my arms. I figure I still have about 10 percent bf to lose before I will be comfortable at the pool.
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I personally don't feel keto is necessary. Maybe if you're insulin sensitive and your body loves to store fat...i don't know, I'm certainly no expert. I'm currently seeing great results taking in 1.5g/lb in protein, .5g/lb in fats and the rest in carbs to hit my calorie goal (which is about 300-500 below maintenance). I personally need the carbs to get through my workouts but I'm pretty depleted in time for some steady-state cardio. Just food for thought (see what I did there).
 
1ifeblood said:
I personally don't feel keto is necessary. Maybe if you're insulin sensitive and your body loves to store fat...i don't know, I'm certainly no expert. I'm currently seeing great results taking in 1.5g/lb in protein, .5g/lb in fats and the rest in carbs to hit my calorie goal (which is about 300-500 below maintenance). I personally need the carbs to get through my workouts but I'm pretty depleted in time for some steady-state cardio. Just food for thought (see what I did there).
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Yeah, I also don't think going Keto is sustainable for the amount of time I need to cut. It is something to consider as I progress but as I just lowered cals and I'm going to see what happens. I agree with energy. I feel like ass without carbs.
 
hubbabubba said:
Yeah, I also don't think going Keto is sustainable for the amount of time I need to cut. It is something to consider as I progress but as I just lowered cals and I'm going to see what happens. I agree with energy. I feel like ass without carbs.
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There is a period of about 2 weeks where the body is becoming keto adapted. Energy levels do plummet in this window, there's documented studies to prove this. There's also a plethora of studies that show keto is bad, however, the lion's share of the studies terminated before keto adaptation.
Carbohydrates are a nonessential macronutrient. Problem is the standard American diet is outrageously high in carbs, and eating keto feels like punishment because everyone else in America is getting fatter by maxing on carbs every time they eat/drink.

It's all mental. The body will do what the mind tells it to. You can do it if you want to. A victim mentality will just enable you to stay overweight.

Sorry to rant, but I have very strong feelings on this. I've been there and still struggle with my fatness. I teach high school kids and most can't go 20 minutes without juice/chips/candy. I can't deal with victim mentality.

Love, threeFs
 
threeFs said:
There is a period of about 2 weeks where the body is becoming keto adapted. Energy levels do plummet in this window, there's documented studies to prove this. There's also a plethora of studies that show keto is bad, however, the lion's share of the studies terminated before keto adaptation.
Carbohydrates are a nonessential macronutrient. Problem is the standard American diet is outrageously high in carbs, and eating keto feels like punishment because everyone else in America is getting fatter by maxing on carbs every time they eat/drink.

It's all mental. The body will do what the mind tells it to. You can do it if you want to. A victim mentality will just enable you to stay overweight.

Sorry to rant, but I have very strong feelings on this. I've been there and still struggle with my fatness. I teach high school kids and most can't go 20 minutes without juice/chips/candy. I can't deal with victim mentality.

Love, threeFs
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I understand how it works, even did it for a couple months. It's a very obvious switch when your body goes keto. I specifically remember how bogged down I was getting and foggy-headed, then all of a sudden I woke up and was full of energy. What I don't like is that even though fat is a sustained energy source, if you push yourself to an activity level that requires more than your body can get from fat, it's starts pulling from protein...baaaaad lol. I think the real win is being able to find just how much carbs you need to efficiently do the work you're doing and keeping them complex so your body can use them more efficiently. Do this, eat the protein you need to maintain/repair/build, take in enough fats to provide sustained energy, provide hormone regulation, and brain function...and then simply increase or decrease calories based on what your goals are. I've recently dialed my diet in thanks to some pretty smart people on AM and can say I've never felt better overall!
 
threeFs said:
There is a period of about 2 weeks where the body is becoming keto adapted. Energy levels do plummet in this window, there's documented studies to prove this. There's also a plethora of studies that show keto is bad, however, the lion's share of the studies terminated before keto adaptation.
Carbohydrates are a nonessential macronutrient. Problem is the standard American diet is outrageously high in carbs, and eating keto feels like punishment because everyone else in America is getting fatter by maxing on carbs every time they eat/drink.

It's all mental. The body will do what the mind tells it to. You can do it if you want to. A victim mentality will just enable you to stay overweight.

Sorry to rant, but I have very strong feelings on this. I've been there and still struggle with my fatness. I teach high school kids and most can't go 20 minutes without juice/chips/candy. I can't deal with victim mentality.

Love, threeFs
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3fs, you have found something that works for you and many people. I'm fine with your Keto passion but because I am not a Keto devotee doesn't mean I have a "victim mentality". I have been keeping my carbs below 200 on most days, which is far below the standard American diet. I feel strong and I think it's evident from my pics that I'm making progress. I value your support and I understand your perspective but there are many ways to get into shape. My future progress will be my proof.

Keep Killing it,

HubbaBubba
 
Well, more like lower carbs on off days. You will still lose fat at 100g but lower will happen faster. It's your world man, I just hate the fat guy I was and want to help. I think many people don't know why they're fat nor how to get un-fat. But you clearly grasp the concepts and practice well.
Apologies for the rant. That's just the tip of how a formerly bullied fat kid feels.
 
halfhuman said:
Love when u post these macros. Keep it up. Maybe drop carbs to about 50g when off next time. But good job
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Definitely drop carbs on off day and raise fat to maintain the same calories...maybe a little under. Then give yourself a refeed day where you keep everything the same except increase carbs to eat a surplus of 1000-1500 calories. Because you're so depleted by the end of your workout week most of those carbs will go towards replenishing glycogen and give you energy to burn the following week. My favorite day of the week!
 
1ifeblood said:
Definitely drop carbs on off day and raise fat to maintain the same calories...maybe a little under. Then give yourself a refeed day where you keep everything the same except increase carbs to eat a surplus of 1000-1500 calories. Because you're so depleted by the end of your workout week most of those carbs will go towards replenishing glycogen and give you energy to burn the following week. My favorite day of the week!
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Yup. Perfectly said.
 
halfhuman said:
Yup. Perfectly said.
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Wish I could take credit for it. This is just what I learned from the AM community. And I've never felt better than I do right now!
 
hubbabubba said:
Down two pounds-263
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P-R-O-G-R-E-S-S!!
keep it up over the weekend. I know it's always more difficult for me to regulate my eating on the weekends since I'm home more-- and have to pass through the kitchen on the way to the bathroom. Who's idea was that layout? lol
 
Shoulders

Rotator cuff stuff ( too many heavy presses recently)

DB Presses- 55x15, 75x15, 100x2x10

Lateral Raises-3x12x30

Hammer Strength presses- 1 plate per sidex20, 2 plates per side x 12x3

Cable laterals (super strict)-30x12x3

Face Pulls-60x20, 90x10x2

Reverse flyes-30x10x3

30 minutes moderate cardio

Macros coming
 
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40+ lbs of animal protein

Mahi mahi, sirloin, turkey burgers, ground turkey, chicken thighs, chicken breasts, flank steak

Set for a couple weeks!
 
Okay, I don't BS numbers because it ain't gonna help me get lean. My mom made cookies and it f-Ed up my macros, especially protein. Calories are about right.



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It is what it is. Pissed at my weak self but that's okay. Cookies will always be around when you've got kids and grandmas.
 
30 minute bike ride this am


Then 3 hours later

Legs

Squats- barx20, 135x15, 225x15, 315x8x2, 365x8

Leg Press- 15x3 plates, 4 plates, 5 plates, 6 plates

Walking lunges- 60 ft x 2+ 65 lbs

Leg Extensions-15x150x5

Leg Curls-15x50, 15x100, 15x150, 10x200, 8x200

Straight leg Deads- 10 x 135, 185, 185

I don't know the technical name but the body weight negatives using the lat pull seat for hamstring thing-3x5


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Just read through it. I'm enjoying this site (newb). So much support and advice on here its addicting to read this stuff. That leg routine was a good one. Even had some lunges in there. Men at my gym never want to get those lunges in.
 
Nooshefx said:
Just read through it. I'm enjoying this site (newb). So much support and advice on here its addicting to read this stuff. That leg routine was a good one. Even had some lunges in there. Men at my gym never want to get those lunges in.
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Those lunges are brutal but definitely worth it.
 
Back

Pull ups-3x6

Pull Downs-15x150, 12x180, 10x210, 8x225, 6x225 drop 5x180 drop 4x135

Pendlay Rows (torso parallel to floor, no rocking)-
10x135, 10x185, 8x235, 10x135 (super wide grip)

T-Bar Rows-2 platesx10x4, 2 plates x17

Seated lat pull bar rows to just below sternum-160x15,15,12

Hammer strength seated low rows (chair all the way up, pull to waist) 2 platesx8, 8

Great Lat Pump but my energy level finally dropped from my calorie deficit. My pre workout gave a good pump but I was beat after 40 mins. It'll be worth it once I see my abs.
 
Effort > time, ya know? Don't be sad about 40 ballz out minutes when people lolly gag on ellipticals for 120 minutes and do more harm than good. You got after it good & proper!
 
Off Day-45 minute of biking (3 x 15 minutes) so beautiful that I rode to work and back. Then, rode around doing errands.

Macros- kept carbs low



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hubbabubba said:
Off Day-45 minute of biking (3 x 15 minutes) so beautiful that I rode to work and back. Then, rode around doing errands.

Macros- kept carbs low

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=80308"/>
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Sounds like about as perfect as days get!!
 
More biking today- 25 minutes home to work to gym to home

3 hours prior to workout- 50 strict push-ups ( I was challenged by one of my students. I beat him but I had at least 10 more :-)

Chest

Flat dumbbell presses- 20x50, 15 x75, 12x 100, 8x120, 6x140 ( I haven't pressed these in awhile)

Dips- bw x 15x5

Incline Flyes- 15x50x4

Cable Crossovers-3x15 x60, 60, 80

35 minute workout
 
Oh hey, I was thinking for myfitnesspal you can edit your macro goals so you're not always hi on fat and low on carbs. Have to be on the computer, go to goals-->edit goals-->customize. You can change your macros to whatever you like (I used 15%c 40%f and 45% p)
 
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