At the moment I've having too much fun to give up the progress, I'm hankering for heavy deads tomorrow...
At the moment I've having too much fun to give up the progress, I'm hankering for heavy deads tomorrow...
Current training split is 4 days. Weds and Friday can be juggled a bit based upon my sons schedule with wrestling and school but typically it's this and for the most part, mon/tues/thurs does not change.@Dustin07 Well, a simple way to do this and try to recomp would be for you to add 500-1000 calories on Build days and then subtract the exact same amount on burn days from what you are having now. This way if you are getting about the same amount of build and burn days over the week you are still hitting the same average caloric intake as now but focusing on fat loss on the burn days and creating anabolism on Build days. I am not sure what your training split looks like but if you train most days then you would just want to pick some days that you are training smaller muscles and use them as a burn day as well. They will still get the benefit of the surplus on the following build day.
If you want to go with increasing calories a little then you could simply skew the numbers a bit by either increasing calories on your build day so say -500 burn and +700 on build days, or visa versa only drop to -300 on burn days and leaving the build day increase at 500, then over the course of the week you are increasing the daily average by 100 or so calories. Again depends on how you want to do that. Obviously you could also just keep your normal calories static from day to day, and still get some of the benefits of fat loss just from the fasting but it will not be as effective and will lose most of the benefit over regular caloric reduction over multiple meals.
I agree with you, I appreciate the support and vibe from you and the rest of the forum this year. As I approach mid Dec which has been my cut plan for months now, for the first time in a very long time I'm trying to figure out instead how to get stronger and thicker rather than abercrombie.I think you have really been finding your groove in training and I wouldn’t jeopardize that with unnecessary cutting.
So any overall food reductions you make should be moderate, not all out. Time your nutrition accordingly for optimal performance.
You do NOT need to be fat to be strong. You just don’t want to focus on getting ripped. Nobody cares about your abs if you look like you couldn’t tear your way out of a paper bag, and nobody will care about your 300lb benchpress if you are 300lbs.
I mean, I’ll care, but nobody else will
Dam!!!!Warm up
Lateral raises
Forward raises
DB curls
DB snatch
Bench
10 x 105, 145
3 x 175, 205, 225, 245
2 x 255
1 x 265, 270 (270 was ugly but...)
6 x 225
15 x 185
Hammer strength declines
70s x 10
90s x 10
115s x 8
135s x 6
Hammer strength inclines
3 x 10 x 45s
Honestly inclines make my shoulder pop so this was blood flow and rehab for me.
Machine dips
12 x 180
8 x 270
8 x 270
12 x 180 narrow inverse grip
Standing DB press
3 x 8 x 45s
DB curls
3 x 10 x 40s
Bb curls seated
3 sets heavy + 3 drop sets
Press all the things.
I never wanted this session to end
Might be the pre workout teriyaki.
Edit:
I lied. Couldn't get myself to stop today. Threw in
Dips
3 x 15
View attachment 225606
Nice job building it up, and don't worry about comparing calories others eat. We all have our set points. We can change them within reason. I am pretty happy I don't need tons of food to maintain mass. Definitely helps with the food bill.Average cals this week was about 2400/day
Which I know is low by this groups standard but:
I'm natural, 40, and at 185lbs my daily calories this week are up about 700 compared to Sept when I weighed exactly the same. So my mind is a little blown.
Literally the strongest raw powerlifter of all time, in sleeves & knee wraps, Dan Bell is over 400lbs and maintains on less than 4k calories a day.Nice job building it up, and don't worry about comparing calories others eat. We all have our set points. We can change them within reason. I am pretty happy I don't need tons of food to maintain mass. Definitely helps with the food bill.
That’s wild, because he’s a big dude.Literally the strongest raw powerlifter of all time, in sleeves & knee wraps, Dan Bell is over 400lbs and maintains on less than 4k calories a day.
He’s said his diet was routinely something like 1-2 meals of ground turkey & rice, a Jack’s pizza, a few beers after work, maybe a gas station type of meal - to be a +400lb mammoth of a man.
I mean that raises some questions for me into the nutritional value of alcohol as well. Although given the choice I'd rather have bourbon...Literally the strongest raw powerlifter of all time, in sleeves & knee wraps, Dan Bell is over 400lbs and maintains on less than 4k calories a day.
He’s said his diet was routinely something like 1-2 meals of ground turkey & rice, a Jack’s pizza, a few beers after work, maybe a gas station type of meal - to be a +400lb mammoth of a man.
Thanks bro, means a lot! 315 can't get here soon enough.Hey man, following along. Impressive bench numbers for your BW already!
Damn that looks good.Thanks bro, means a lot! 315 can't get here soon enough.
Speaking of food porn. My family still owns a beef farm so tonight my wife cooked up homegrown beef roast, potatoes peas and gravy View attachment 225681
I very carefully measured out my half pound of beef, plus the potatoes, peas, and gravy.I just want to dive into that roast and not come up for air until I finish it!
Brett Wilkin was saying these are the tits. We don’t have Costco here and I haven’t found the equivalent at Sam’s Club.Picked up a box of sticky rice single servings at Costco this weekend. Each one is 71g of carbs, 310 calories. I'm experimenting with nutrient timing pre workout so that's essentially what these are for.
As you can see one is already missing
View attachment 225710
I think once upon a time I found something similar at Safeway. 71g carbs and 310 cals via sticky rice is incredibly easy to pound and I keep a gallon of hot sauce at work anyways so drench it in the red stuff and it's like candy. todays glute and quad pump definitely seemed carb induced.Brett Wilkin was saying these are the tits. We don’t have Costco here and I haven’t found the equivalent at Sam’s Club.
Thanks man! planned my top set to be 295 today but 300lbs looked too close as yoga pants walked by so I figured what's 5 more lbs lol. really wanted to throw in some more leg isolation stuff like pistol squats but I was just worked over hard by the time the bulgarians were done.Nice session!
Always cooked, what are your thoughts?Is that meat weight raw or cooked?
Always cooked, what are your thoughts?
Team Cooked as well.Team cooked-weight.
I know I want about 8oz portions generally, and like you said it’s usually about 1/4 loss, so 6oz cooked is going to approximately yield my arbitrarily selected 8oz portions (which is based on food packaging often revolving around 4oz and pound delineations, and generally desiring 40+ grams of protein in a meal).Team Cooked Weight - how do you go about figuring out your macros accurately with cooked meats? So many variables to keep track of, like having to know how much water solution was injected in it prior to cooking and whatnot? As most of that will be released during the cooking process. I mean it doesn't really matter as long as you are consistent regardless of if you are getting in the exact macros you think you are when you add or subtract you are still adding or subtracting.
I did a test on my ground turkey and found I lose about 25% of weight going from raw to cooked at one point. Same with chicken breasts from the store which made sense considering from the store it came saying there was a 20% saline water injection in them which is counted into the macros on the label.
Team Cooked Weight - how do you go about figuring out your macros accurately with cooked meats? So many variables to keep track of, like having to know how much water solution was injected in it prior to cooking and whatnot? As most of that will be released during the cooking process. I mean it doesn't really matter as long as you are consistent regardless of if you are getting in the exact macros you think you are when you add or subtract you are still adding or subtracting.
I did a test on my ground turkey and found I lose about 25% of weight going from raw to cooked at one point. Same with chicken breasts from the store which made sense considering from the store it came saying there was a 20% saline water injection in them which is counted into the macros on the label.
Team Cooked as well.
I know I want about 8oz portions generally, and like you said it’s usually about 1/4 loss, so 6oz cooked is going to approximately yield my arbitrarily selected 8oz portions (which is based on food packaging often revolving around 4oz and pound delineations, and generally desiring 40+ grams of protein in a meal).
I consistently buy the same products from the same places generally, cooked to similar levels of doneness on similar heat/time settings, so it really is mostly about consistency of process and approximation.
Same as measuring raw - those macros are merely approximations by the food industry; they constantly vary.
Indeed - turns out the man just needed to start running the right octane fuel for optimal performance!Nice pressy PR!
Nice pressy PR!
IDK wtf is going on. The wave of euphoria (runners high) i'm getting on some sets is mind blowing. I'm going as hard as I can until I start to feel the pump fade then try to taper off and am pounding my protein intra workout as well. More nutrients, better timing, all of it. things are just really falling in place as long as this little twinge in my groin stays under control.Indeed - turns out the man just needed to start running the right octane fuel for optimal performance!
Thanks bro!Great stuff on the weighing before and after cooking. I have done both, and still use the 25% loss as my guide any time I did not weigh the meat prior to cooking. Like discussed by all of us the key there is to try to have consistency. It is all an estimate anyway so as long as we are consistent in how we do this we will be able to make progress.
Congrats on manhandling those 105's for the PR! So did you add anything to the rice for flavoring? I like a little Tony's in mine if not mixing it with anything else.
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