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[balddemon]

First set of 8 sucked
Btw you have to do it again tomorrow
Time to eat

Weighed in at 212 today

yeah those 8 reps are killer. i'm looking forward to tomorrow.

180 for me.

Good luck with your squat cycle, balddemon. You'll need it.

haha thanks. i'm trying to figure out how to balance this and getting ready for basketball tryouts in a month and a half.

 

[SeanR1221]

How do you manage to eat only 20g of carbs a day?

I usually get around 20g of carbs after fiber. I'm only eating about 1700 calories so it's not that hard to do when you're not eating any grains at all.

 

[rando14]

I usually get around 20g of carbs after fiber. I'm only eating about 1700 calories so it's not that hard to do when you're not eating any grains at all.

Be careful when you're going that low on carbs, lest you risk ketoacidosis.

 

[Petrie]

I usually get around 20g of carbs after fiber. I'm only eating about 1700 calories so it's not that hard to do when you're not eating any grains at all.

1700? I hope you're eating more than that on days you lift!

 

[Leeness]

Started some HIIT today. :O Slow for now, really slow, only about 10-15 minutes, but easing myself into it so I don't hurt myself. It's good though, I really like it. Here's to HIIT and higher protein!

 

[EviLore]

Started some HIIT today. :O Slow for now, really slow, only about 10-15 minutes, but easing myself into it so I don't hurt myself. It's good though, I really like it. Here's to HIIT and higher protein!

Keep in mind that HIIT is supposed to be at very high intensity relative to your capabilities, like 95%+; if you're not confident in doing that and going well below max output, you're not going to see the benefits of it and should stick to longer, lower intensity sessions until you're ready, otherwise your progress will be slow.

 

[Trojita]

To lose a few extra pounds, I think I'm going to take up swimming. On the off days of not swimming I plan on weight lifting.

Problem is that my current work schedule could cause a disruptive synthesis between swimming and weight lifting.

I work 6:00 AM to 6:00 PM like this: I work Monday and Tuesday, I'm off Wednesday Thursday, I work Friday Saturday Sunday, I'm off Monday and Tuesday, I work Wednesday and Thursday, and then I'm off Friday Saturday Sunday. I hated it at first vehemently, but I've strangely gotten used to it. I don't think it is healthy in the long run either. I may have the option of moving to a 4:00 PM to 12:00 AM shift M-F, but I don't know whether I want to take it and it might be awhile if it all that I can move to it. I miss my 2:00 PM to 10:00 PM Shift :S

I also go home a lot on my 3 day weekend, but at least for the summer my parents have a pool that can be used.

I plan on getting a membership at my local college's aquatic center. Getting a membership also grants you use of the other fitness centers including their gym. My apartment also has a small exercise room with machine weight lifting and Cardio machines.

 

[deadbeef]

yeah those 8 reps are killer. i'm looking forward to tomorrow.

180 for me.


haha thanks. i'm trying to figure out how to balance this and getting ready for basketball tryouts in a month and a half.

A month and a half should put you in the Switching Phase where plyyometrics and speed work are recommended, so you might luck out.

 

[Brolic Gaoler]

Started some HIIT today. :O Slow for now, really slow, only about 10-15 minutes, but easing myself into it so I don't hurt myself. It's good though, I really like it. Here's to HIIT and higher protein!

Keep in mind that HIIT is supposed to be at very high intensity relative to your capabilities, like 95%+; if you're not confident in doing that and going well below max output, you're not going to see the benefits of it and should stick to longer, lower intensity sessions until you're ready, otherwise your progress will be slow.

This, you're probably not actually doing HIIT. I would recommend steady state cardio until you feel comfortable running yourself into the ground at short intervals.

Personally that's what I do at the moment, running and biking.

We knew, but we didn't really want to insult what he does. He wanted my friend and I to grab the little nub at the end of the diamond bar and lift it for him. Basically he wanted to do an assisted deadlift which makes absolutely no sense. It didn't work and we apologized and then laughed at him in the sauna.

Excellent....

 

[despire]

Normal. I have the same issue. You won't notice it after while. I think wearing it a bit higher might improve it.

Okay, nice to hear

It's like training krav maga again. Bruised after every workout

 

[Leeness]

Keep in mind that HIIT is supposed to be at very high intensity relative to your capabilities, like 95%+; if you're not confident in doing that and going well below max output, you're not going to see the benefits of it and should stick to longer, lower intensity sessions until you're ready, otherwise your progress will be slow.

Yeah, I've done the long, lower intensity for a while. I mean, I ran like a silly person, just not killing myself yet. It may take a little bit to increase to max or whatever, but I'm not looking for quick benefits.

I just want to try something different.

This, you're probably not actually doing HIIT. I would recommend steady state cardio until you feel comfortable running yourself into the ground at short intervals.

Personally that's what I do at the moment, running and biking.

I'm probably not yet, but I'll get there. Work my way into it. I've done the long cardio and it doesn't do much for me anymore. So just switching it up and trying something new and see what happens.

 

[EviLore]

This, you're probably not actually doing HIIT. I would recommend steady state cardio until you feel comfortable running yourself into the ground at short intervals.

Personally that's what I do at the moment, running and biking.

Since my bike was stolen I've been doing 60 minute sessions daily on the elliptical, alternating between easier days at 150-170 heart rate and harder days at 170-195 heart rate. Elliptical is awesome for daily workouts, no impact and I'm not sore afterwards, so I'm active and energetic for the rest of the day. Running/biking/swimming are more functional, but I totally recommend the elliptical as a supplement to them at least, or on days when you would otherwise not be doing anything. 'Specially on a cut, good way to burn extra without dying.

 

[triplestation]

If you want blood you get Airdyne and do HIIT on that. It will fuck you up so good.

 

[Leeness]

Since my bike was stolen I've been doing 60 minute sessions daily on the elliptical, alternating between easier days at 150-170 heart rate and harder days at 170-195 heart rate. Elliptical is awesome for daily workouts, no impact and I'm not sore afterwards, so I'm active and energetic for the rest of the day. Running/biking/swimming are more functional, but I totally recommend the elliptical as a supplement to them at least, or on days when you would otherwise not be doing anything. 'Specially on a cut, good way to burn extra without dying.

Elliptical is awesome cause it doesn't kill my knees, but I was doing like...an hour and 20 minute workouts and not really seeing benefits, so I'm just switching it up for a bit.

 

[Brolic Gaoler]

Since my bike was stolen I've been doing 60 minute sessions daily on the elliptical, alternating between easier days at 150-170 heart rate and harder days at 170-195 heart rate. Elliptical is awesome for daily workouts, no impact and I'm not sore afterwards, so I'm active and energetic for the rest of the day. Running/biking/swimming are more functional, but I totally recommend the elliptical as a supplement to them at least, or on days when you would otherwise not be doing anything. 'Specially on a cut, good way to burn extra without dying.

I actually started the stationary bike as a non impact exercise. I've actually found it to be more effective for me than even running since I can push myself harder on it without risking impact injury. Combine that with the running I can do and I'm getting pretty good results. The elliptical I tried a few years back and I hate how it feels. I feel like a damned penguin with ski posts!

Elliptical is awesome cause it doesn't kill my knees, but I was doing like...an hour and 20 minute workouts and not really seeing benefits, so I'm just switching it up for a bit.

You might just need to up the intensity.

I'm probably not yet, but I'll get there. Work my way into it. I've done the long cardio and it doesn't do much for me anymore. So just switching it up and trying something new and see what happens.

Well, with the "long" cardio you need to increase the intensity when it stops being effective. You should always be pushing yourself when you do it, at least in my opinion.

 

[blackflag]

Be careful when you're going that low on carbs, lest you risk ketoacidosis.

Please don't spread nonsense like that in this thread. Ive been in ketosis for most of the last 9 months. Ketoacidosis is a very specific condition that only occurs in people with diabetes or very rare people that have something wrong with them that prevents them from burning ketones as fuel.

Normal people don't have this problem. If you have type 1 diabetes, obviously don't do this. For everyone else it is a healthy, if strict, alternative.

 

[Leeness]

You might just need to up the intensity.

Well, with the "long" cardio you need to increase the intensity when it stops being effective. You should always be pushing yourself when you do it, at least in my opinion.

I did but then it started killing my knees haha.

It's all good. I'm just trying different stuff, whether it works or not, whatever. It's fun anyway.

 

[Petrie]

Please don't spread nonsense like that in this thread. Ive been in ketosis for most of the last 9 months. Ketoacidosis is a very specific condition that only occurs in people with diabetes or very rare people that have something wrong with them that prevents them from burning ketones as fuel.

Normal people don't have this problem. If you have type 1 diabetes, obviously don't do this. For everyone else it is a healthy, if strict, alternative.

Our resident Type 1 diabetic just stepping in to affirm this. I'll be continuing to eat my carbs unfortunately. I do wonder though what precautions I might need to be taking with the increased protein and lesser carbs I'm taking in. Will definitely bring it up to my endocrinologist next visit.

 

[cdyhybrid]

This, you're probably not actually doing HIIT. I would recommend steady state cardio until you feel comfortable running yourself into the ground at short intervals.

Personally that's what I do at the moment, running and biking.



Excellent....

So would Couch to 5K be alright if I'm trying to put on weight? Assuming I'm eating a ton and all.

 

[PantherLotus]

Yikes. Here's my diet I posted last week:

Diet
09:00AM Breakfast: Egg Whites + Plain Oatmeal
11:00AM Morning Snack: Tuna + Half Flatbread
01:00PM Lunch: Chicken + Brown Rice + Veggies
03:00PM Pre Workout Snack: Whey Shake + Banana
04:00PM Post Workout Snack: Whey Shake + Banana
06:00PM Dinner: Fish (salmon/cod/etc) + Brown Rice + Big Salad
11:00PM Bedtime Snack : Cottage Cheese.

Problem? I'm starving before I go to bed! Maybe I need someone to tell me that's expected after years of gorging on cereal before bed, but I thought you guys might see something in my diet that I'm overlooking.

Again, I'm on a super clean diet and I'm doing really damn well sticking to the plan (which includes a cheat day once a week followed by a sub-500 cal day to manage sanity, and leptin). I got the oatmeal figured out (cinammon + a few raisins = excellence), but now I think I need to figure out what to eat before I can go to bed. I read a cassein shake is a good option. What do you guys think?

 

[ZackieChan]

Caffeine at least, and ephedrine if that's your thing, help greatly in this regard.

I felt just as lethargic on PSMF but had vastly superior results on UD2

I felt deflated and small on PSMF, similar to FallingEdge is now. I never really felt like that on Ud2. Plus you feel like a king from carb up to Monday.

Did my first day along with my first depletion workout. Felt like throwing up about 75% of the way through, so I think I'm doing it right!

Can I get the caffeine through coffee, or are pills necessary?

 

[blackflag]

Did my first day along with my first depletion workout. Felt like throwing up about 75% of the way through, so I think I'm doing it right!

Can I get the caffeine through coffee, or are pills necessary?

You want 200g. That's seval cups of coffee. It's just easier to get it from pills but you can drink a lot of coffee if you want.

 

[Mecha_Infantry]

So would Couch to 5K be alright if I'm trying to put on weight? Assuming I'm eating a ton and all.

If you are bulking,nabsolutely not. No form of high-ish intensity cardio should be done whilst bulking. Steady pace for 20-30 mins on your off days are fine. There's no point eating tonnes of cals and burning it off with cardio

Can I get the caffeine through coffee, or are pills necessary?

Necessary. You should also supplement with EGCG too

 

[Anbokr]

If you are bulking,nabsolutely not. No form of high-ish intensity cardio should be done whilst bulking. Steady pace for 20-30 mins on your off days are fine. There's no point eating tonnes of cals and burning it off with cardio

Will you actually bulk lookin relatively good/healthy though, or just have to bear the chubby look until you go into drop body fat mode?

 

[blackflag]

Will you actually bulk lookin relatively good/healthy though, or just have to bear the chubby look until you go into drop body fat mode?

Well, what's your body fat % when you are starting the bulk? I'd start a bulk at 12% and bulk until 15%...maybe 17% in the winter. Either way you wouldn't look fat when you are done.

 

[Mecha_Infantry]

Will you actually bulk lookin relatively good/healthy though, or just have to bear the chubby look until you go into drop body fat mode?

Depends really. If you're on a huge calorie surplus, then you'll have sloppy gains. I made the mistake during my most recent bulk of this

But my first bulk was with steady cardio and a mid to high calorie surplus, and I was much trimmer. Admittedly not as much gains.

Calories are key. You will get more fat, it's fact. But how much fat depends on your intake and cardio. Secondly the intensity of your workouts are crucial. Big and heavy is necessary whilst you're on a serious bulk. You'll be at your strongest and the heavy workouts will make you hungry as hell. It's a beautiful cycle

 

[Septimius]

After working out shoulders and arms yesterday, my left bicep won't fully extent. It hurts my muscle trying to force a full extension, near the inner part of my elbow. Now, I'm not worried, or anything. I've had it before, and I know it'll subside. I'm just wondering if it's an indication of working out in any type of wrong way.

 

[MrOogieBoogie]

Yikes. Here's my diet I posted last week:

Diet
09:00AM Breakfast: Egg Whites + Plain Oatmeal
11:00AM Morning Snack: Tuna + Half Flatbread
01:00PM Lunch: Chicken + Brown Rice + Veggies
03:00PM Pre Workout Snack: Whey Shake + Banana
04:00PM Post Workout Snack: Whey Shake + Banana
06:00PM Dinner: Fish (salmon/cod/etc) + Brown Rice + Big Salad
11:00PM Bedtime Snack : Cottage Cheese.

Problem? I'm starving before I go to bed! Maybe I need someone to tell me that's expected after years of gorging on cereal before bed, but I thought you guys might see something in my diet that I'm overlooking.

Again, I'm on a super clean diet and I'm doing really damn well sticking to the plan (which includes a cheat day once a week followed by a sub-500 cal day to manage sanity, and leptin). I got the oatmeal figured out (cinammon + a few raisins = excellence), but now I think I need to figure out what to eat before I can go to bed. I read a cassein shake is a good option. What do you guys think?

Man, I don't know. I went on a similar diet and it was torture. Like you, I loved eating before bed. But with the new diet I would ALWAYS go to bed hungry, and it fucking sucked.

 

[The Insane Dufresne]

Hopefully someone can answer my random questions.....

1. Junk Food.... Any suggestions for eliminating cravings?.....


2. I work out regularly (5 days a week). And I like to participate in sports that involve lots of running and twisting motions (mostly basketball).

The issue that I have is with groin pulls.... I include hip strengthening exercises in my workout regimen but I still find myself having these injuries too often.

Does anyone else have this issue? How have you dealt with it?

 

[Rommel]

Thought I'd join in on this thread for continued motivation

I started my diet on Feb 4th
@250 lbs

Currently
@195 lbs

I only started exercising the last 3 weeks and I'm about 20 lbs from my goal weight

 

[HarryHengst]

Hopefully someone can answer my random questions.....

1. Junk Food.... Any suggestions for eliminating cravings?.....


2. I work out regularly (5 days a week). And I like to participate in sports that involve lots of running and twisting motions (mostly basketball).

The issue that I have is with groin pulls.... I include hip strengthening exercises in my workout regimen but I still find myself having these injuries too often.

Does anyone else have this issue? How have you dealt with it?

1. Dont buy it. If you dont have it, you cant eat it. Eat a spoon of peanut butter or a protein shake instead. Or bake some eggs or something.

2. Tried working out less? Working out 5 times a week (which seems to me that your program is inefficient) ánd playing sports is apparently too much for your body.

 

[PantherLotus]

Thought I'd join in on this thread for continued motivation

I started my diet on Feb 4th
@250 lbs

Currently
@195 lbs

I only started exercising the last 3 weeks and I'm about 20 lbs from my goal weight

That's fantastic! Nearly 60lbs in five months! We're going to need before/after pics.

Man, I don't know. I went on a similar diet and it was torture. Like you, I loved eating before bed. But with the new diet I would ALWAYS go to bed hungry, and it fucking sucked.

I actually love the diet and it fits my metabolism perfectly -- I have always eaten constantly and this takes advantage of it. It's just that last two hours that blows.

Side note: I'm rarely hungry enough to eat the oatmeal with the eggs in the morning. Do I need it?

 

[Witchfinder General]

Okay, nice to hear

It's like training krav maga again. Bruised after every workout

Hey, me too! I just had my P1 grading and I am covered in bruises. Where did you do Krav and for how long? PM me if you don't want to derail the thread.

 

[Tess3ract]

So I was wanting to do a couch to 5k again to lose my gross chubby fat, preferably in the early morning (because I hate running when it's hot and I hate "going out" to exercise because of anxiety reasons that are not likely to ever change)

But the problem is I heard "don't run on concrete or sidewalks or paved roads" except, I live in boston. The only place that isn't any of those is a park (which are very small). I go back to maine in a week or two, but even in the middle of nowhere we still have paved roads and barely any dirt roads or sidewalks. Should I just ignore that tidbit since I see people running on sidewalks all the time here?

 

[balddemon]

So I was wanting to do a couch to 5k again to lose my gross chubby fat, preferably in the early morning (because I hate running when it's hot and I hate "going out" to exercise because of anxiety reasons that are not likely to ever change)

But the problem is I heard "don't run on concrete or sidewalks or paved roads" except, I live in boston. The only place that isn't any of those is a park (which are very small). I go back to maine in a week or two, but even in the middle of nowhere we still have paved roads and barely any dirt roads or sidewalks. Should I just ignore that tidbit since I see people running on sidewalks all the time here?

what i always heard is that pavement is softer than concrete, so run on the road if grass isn't available. but that won't really matter, you shouldn't have any problems running on concrete.

it's all super hard anyways lol

 

[despire]

Hey, me too! I just had my P1 grading and I am covered in bruises. Where did you do Krav and for how long? PM me if you don't want to derail the thread.

Just for a short while here in Finland. Got the first grading. Liked it very much but had to quit since I wanted to focus on weightlifting.

Gonna continue it probably at some point in the future when I have more time and I've reached a point with my physique I'm satisfied with.

 

[ZombieFred]

Would you say high tensity cardio for three days (with 1/2 days being weights after) at doing 8 miles in an hour burning a 1000 calories with my heart rate around 90% on a treadmill ok for me or over the top? I pretty much burn over a pound of fat with the amount of calories I burn a week on my time spent at the gym so I can get to 8% body fat (currently 9.3) in the next month so I can remove the last tiny bit of fat on the middle core.

It's crazy to think that just two a bit years ago I was around 240 pounds and now 168, and most of that was lost in a year.

At my biggest.

Me now

Such a transformation and I am almost at the perfect body figure I aimed for, with no loose skin at all!

 

[deadbeef]

Did my first day along with my first depletion workout. Felt like throwing up about 75% of the way through, so I think I'm doing it right!

Can I get the caffeine through coffee, or are pills necessary?

Coffee is fine if you take it black. Drink up. You may be getting more or less than 200 mg though. I didn't find it to make much difference. I drink a lot of coffee though anyway

Try and get your hands on some Ephedrine or Yohimbine Hcl though if possible.

 

[SeanR1221]

1700? I hope you're eating more than that on days you lift!

1700 seems to be the magic number for me. I focus on eating lean proteins, lots of vegetables and no grains. I also eat a decent amount of eggs (usually 4-5 a day). My energy levels seem fine and all my lifts are steady, but obviously not increasing and I've incorporated a 40 minute low intensity run into my off days 3x a week.

I still have to get a tape measure, because technically my weight hasn't dropped and I've been doing this for 5.5 weeks now, but I'd be shocked if I haven't lost any fat.

 

[Tess3ract]

Running is the only thing that makes me feel like I could run forever when I run, but then when I stop makes me feel like I'm dying.

 

[CrankyJay]

Since my bike was stolen I've been doing 60 minute sessions daily on the elliptical, alternating between easier days at 150-170 heart rate and harder days at 170-195 heart rate. Elliptical is awesome for daily workouts, no impact and I'm not sore afterwards, so I'm active and energetic for the rest of the day. Running/biking/swimming are more functional, but I totally recommend the elliptical as a supplement to them at least, or on days when you would otherwise not be doing anything. 'Specially on a cut, good way to burn extra without dying.

I co-sign for elliptical but I do 120-130 bpm because I do it fastedin the morning on non lifting days.

 

[Keylime]

Grr... I can't decide if I want to do a cut, a recomp or a bulk right now.

In my mind you should...

Cut: If you have good muscle mass and want to see increased definition or have excess bodyfat you need to trim
Recomp: If you're about the weight you want to be and just want to reduce fat/build muscle
Bulk: You're either underweight or don't have enough muscle mass

...

The problem is that I think my weight should be higher (need more muscle mass), but I've got stomach fat.

This is pretty much how I look right now (about a month old, but I'm more or less looking the same). I'm 6'1", 174 pounds, doing bodyweight routines (Convict Conditioning...with a weight vest coming in the mail to up my resistance) 3 times a week. Doing the LeanGains style of dieting as well (16 hour fast with 8 hour feed, massive PWO meal, carb/fat cycling on off/on days).

What do you guys think? Cut, recomp or bulk?

 

[Witchfinder General]

Just for a short while here in Finland. Got the first grading. Liked it very much but had to quit since I wanted to focus on weightlifting.

Gonna continue it probably at some point in the future when I have more time and I've reached a point with my physique I'm satisfied with.

Very nice. I have to say doing Krav is one of the main reasons for my weight loss and (moderate) muscle gains.

 

[L0st Id3ntity]

Today I finally managed a complete 3x5 of 88lbs OHP. Did a 6th rep in my last set as a fck u to the weights.

 

[Brolic Gaoler]

What do you guys think? Cut, recomp or bulk?

Bulk, but sensibly. Especially since it's summer.

 

[Mr.City]

I would just walk the middle path if you're doing bodyweight stuff only.

 

[agrajag]

It seems all guys have a little fat around the same area, lower part of the stomach. I wouldn't worry about that too much. Even guys that have visible abs but not in single digits of body fat % have a little flab down there.

 

[Keylime]

The problem with my stomach flab is that it actually appears to be a lot of flab. Like I feel like my whole body is something like 12% bodyfat and my stomach area is more like 20% (the last time I had it checked, they said I was 18.7% overall...BodPod). I'd lost a crapton of weight to look like I do now fairly quickly, so I'm worried I somehow messed up my ability to burn stomach fat...somehow?

I feel like the fat on my stomach is almost off-limits to my body somehow and no matter what I do, it doesn't want to go away. I was thinking that if I could bulk into it...as in grow into my stomach so it appears less flabby... versus try and cut it down...since that doesn't seem to be working.

Just worried that if I bulk I'll end up getting worse down there which is why I'm leaning towards a recomp. I know I need more muscle mass (which is why I bought the weight vest since my reps are high for just about everything). At the end of the day I'm trying to get my body to look that dude posted earlier who did LeanGains. Super lean, overall fit, great muscle definition. That guy was my height and weighed 180 pounds which means he had higher muscle mass and less fat than I do...which makes me think I should possibly bulk up to 180 again and just recomp from there?

 

[Petrie]

2 things kids:

Made some protein fudgecicles yesterday with plain true nutrition whey, jello sugar free pudding, skim milk, and greek yogurt. Amazing. Will be trying butterscotch today. 11 grams of protein and 8 carbs each.

Just did squats with my new belt for the first time. It feels like before now I've been training with one arm tied behind my back. The amount of additional strength I can generate because my abs have something to tighten against is amazing. A weight I have been struggling to keep putting up during my cut, felt somewhat easy.

 

[HarryHengst]

The problem with my stomach flab is that it actually appears to be a lot of flab. Like I feel like my whole body is something like 12% bodyfat and my stomach area is more like 20% (the last time I had it checked, they said I was 18.7% overall...BodPod). I'd lost a crapton of weight to look like I do now fairly quickly, so I'm worried I somehow messed up my ability to burn stomach fat...somehow?

I feel like the fat on my stomach is almost off-limits to my body somehow and no matter what I do, it doesn't want to go away. I was thinking that if I could bulk into it...as in grow into my stomach so it appears less flabby... versus try and cut it down...since that doesn't seem to be working.

Just worried that if I bulk I'll end up getting worse down there which is why I'm leaning towards a recomp. I know I need more muscle mass (which is why I bought the weight vest since my reps are high for just about everything). At the end of the day I'm trying to get my body to look that dude posted earlier who did LeanGains. Super lean, overall fit, great muscle definition. That guy was my height and weighed 180 pounds which means he had higher muscle mass and less fat than I do...which makes me think I should possibly bulk up to 180 again and just recomp from there?

Stomach fat is always the last fat to disappear, so its not something you did wrong. You just have to get an even lower bodyfat %.