25 Days of Pain and Madness

Training Training Logs
141

okay my 2 cents:

5/3/1 is not a fat loss training program. You are adding muscle (while shedding some fat, but you didn’t do shit before so any movement is going to create fat loss) which is what that program is designed to do.

You want to lose some pounds, ditch the strength program and get on a good fat loss program. Lou Shuler/Alwyn Cosgroves new book, The New Rules for Lifting has a great fat loss section in it. AC’s Afterburn program is also pretty sweet, so there’s another option for you as well.

Also, after catching up on your earlier posts (maybe things have changed) but I did notice you were not getting enough fat’s and had too many carbs. Remember what Poliquin wrote: carbs must be earned. Looking for a good fat loss dieting program? Check out Leigh Peele’s Fat Loss Troubleshoot, Precision Nutirition or Naked Nutrition. All are great resources.

I also think that the boxing could be hampering your progress. If you go 0 carb, it will be to intense for your body because of such a high HR. You will need to NEPA the shit out of life.

Again, just my 2 cents.

142

[quote]Bartl wrote:
okay my 2 cents:

5/3/1 is not a fat loss training program. You are adding muscle (while shedding some fat, but you didn’t do shit before so any movement is going to create fat loss) which is what that program is designed to do.

You want to lose some pounds, ditch the strength program and get on a good fat loss program. Lou Shuler/Alwyn Cosgroves new book, The New Rules for Lifting has a great fat loss section in it. AC’s Afterburn program is also pretty sweet, so there’s another option for you as well.

Also, after catching up on your earlier posts (maybe things have changed) but I did notice you were not getting enough fat’s and had too many carbs. Remember what Poliquin wrote: carbs must be earned. Looking for a good fat loss dieting program? Check out Leigh Peele’s Fat Loss Troubleshoot, Precision Nutirition or Naked Nutrition. All are great resources.

I also think that the boxing could be hampering your progress. If you go 0 carb, it will be to intense for your body because of such a high HR. You will need to NEPA the shit out of life.

Again, just my 2 cents.

[/quote]

Thanks a lot Bartl, i really aprecciate all the advice man, I got the Afterburn e-book, and it’s really interesting. mmm i may seem to contradict my self a lot, but i wouldn’t like to quit the strength programm, Seeing PR’s is one of the things that keep me sane and on the track.

I spent last night researching a lot (i mean a lot), and i found out that i was on a dirty-clean diet, (unconsciously eating carbs caused by excesive hard training aka boxing).

And that was one of the main problems, so i rechecked my diet and following various articles guidelines i kinda did a plan (according to what i can afford).

My main info source is CT’s refined physique transformation where he advices to have 2-3 heavy sessions a week + some lactate-inducing sessions + some extra light cardio. And that’s what i plan to follow, (going though hard times and i will hae to quit boxing, it just takes too much time of my day -transportation + actual training time).

Does that seem ok??

I really aprecciate your help man (only responding my PM helpedme really alot).

TC

143

ok guys, first of all all CT articles are fucking awesome.

so following some of his guidelines (War Room Strategies to Maximize Fat Loss and refined physique transformation) my training plan will be like this.

Go on with west side focusing on doing lots of compound movements, and mantaining strength and muscle, (it would be awesome to increase both).

that would be 4 weights sessions + 3 Complexes session on non weights days (maybe just 2).

also will perform some night cardio (jogging, even sprinting, maybe hitting the bag for rounds).

diet will be like this (this was the type of diet that made me loose several pounds without feeling shitty)

Meal one: 3 eggs + 3 tortillas
Meal two: post workout Protein shake (50 gr of whey)
Meal three: 3 eggs or lean meat + lots of veggies
Meal four: same as meal two
Meal five: handful of almonds + one tablespoon of peanut butter.

maybe change order of meals 4 and 5. basiclly this was the diet i’ve been following (lately i was consuming too mcuh carbs), and this made me lose fat and i increase my strength, so i don’t think i lost any muscle.

What do you think guys??? i really feel a burning fire right now, and i will follow this plan until

1)It becomes physically imposible to follow it
2) i die
3) I reach my goal.

144

Yesterday’s training session

ME lower body

Squat
1x5x63kg
1x3x83kg
1x3x103kg
1x1x118kg
1x1x133.2kg

1x1x104.4kg ufffff
1x2x131kg

i’m happy with that squat, though i don’t know if i reached usual depth i felt really good. Let’s go for a PR.

Pull ups
1x8xbw 4
1x8xbw 3
1x8xbw 3
1x8xbw 2

numbres to the right are the number of pull ups without touching the floor.

For the first time in many time i really felt my lats, they were tired, it was awesome (here is where they start to grow)

Good mornings
1x5x59kg

1x7x84kg
1x7x84kg
1x7x84kg
1x7x84kg

BB curl
1x5x30kg
1x3x40kg

3x5x45kg
1x10x30kg

used some ompulse, but biceps worked really hard, i may go for 50kg and then just work on form (i do light biceps on DE day)

TC

145

todays’s morning training session.

Fat burning session (you gotta believe it in order to achieve it :slight_smile:

Front squat
Deadlift
Romain DL
BB row
Clean and press
Back squat
Good mornings

i did
setsxrepsxweight

1x8x40kg
2x7x40kg
2x6x40kg
1x5x40kg

90 seconds rest between sets. What can i say, they were horrible as usual, next week progression will be adding rep to most exercises (not the overhead press, it would be just too much).

Today i went to school and i wore my usual jeans, i was kinda uncomfortable, that was when i noticed that they were loose, it was falling down (last week it was just fine), i guess i’ll have to get a belt :).

ufff, feeling better today, diet has gone well, a lot of tentations have come but i won’t fail.

TC

146

[quote]tuchavito wrote:

Meal one: 3 eggs + 3 tortillas
Meal two: post workout Protein shake (50 gr of whey)
Meal three: 3 eggs or lean meat + lots of veggies
Meal four: same as meal two
Meal five: handful of almonds + one tablespoon of peanut butter.

[/quote]

Still don’t like it.

Meal 1 - You don’t need the tortilla’s, they are carbs and you don’t need them.

Meal 2 - For a PWO shake, you need a 2-to-1 carb/protein ratio, this is the only time you should have carbs, even on a fat-loss diet.

Meal 3 - Not eggs or lean meat, eggs AND lean meat. Its called protein and you need it.

Meal 4 - only have a shake if you can’t eat food and if it is a shake, then make sure you have some fruit with it too. Only a half serving though

Meal 5 - have either/or but not both. while the fat content is good they both carry a lot of carbs. Would rather you eat this stuff for meal 2 and have a shake pre-bed or some cottage cheese with protein powder pre-bed.

Again, just my 2 cents…

147

[quote]Bartl wrote:
tuchavito wrote:

Meal one: 3 eggs + 3 tortillas
Meal two: post workout Protein shake (50 gr of whey)
Meal three: 3 eggs or lean meat + lots of veggies
Meal four: same as meal two
Meal five: handful of almonds + one tablespoon of peanut butter.

Still don’t like it.

Meal 1 - You don’t need the tortilla’s, they are carbs and you don’t need them.

Meal 2 - For a PWO shake, you need a 2-to-1 carb/protein ratio, this is the only time you should have carbs, even on a fat-loss diet.

Meal 3 - Not eggs or lean meat, eggs AND lean meat. Its called protein and you need it.

Meal 4 - only have a shake if you can’t eat food and if it is a shake, then make sure you have some fruit with it too. Only a half serving though

Meal 5 - have either/or but not both. while the fat content is good they both carry a lot of carbs. Would rather you eat this stuff for meal 2 and have a shake pre-bed or some cottage cheese with protein powder pre-bed.

Again, just my 2 cents…[/quote]

no you should do tortillas+egg white on meal 1 then P+F for the rest

148

[quote]Bartl wrote:
tuchavito wrote:

Meal one: 3 eggs + 3 tortillas
Meal two: post workout Protein shake (50 gr of whey)
Meal three: 3 eggs or lean meat + lots of veggies
Meal four: same as meal two
Meal five: handful of almonds + one tablespoon of peanut butter.

Still don’t like it.

Meal 1 - You don’t need the tortilla’s, they are carbs and you don’t need them.

Meal 2 - For a PWO shake, you need a 2-to-1 carb/protein ratio, this is the only time you should have carbs, even on a fat-loss diet.

Meal 3 - Not eggs or lean meat, eggs AND lean meat. Its called protein and you need it.

Meal 4 - only have a shake if you can’t eat food and if it is a shake, then make sure you have some fruit with it too. Only a half serving though

Meal 5 - have either/or but not both. while the fat content is good they both carry a lot of carbs. Would rather you eat this stuff for meal 2 and have a shake pre-bed or some cottage cheese with protein powder pre-bed.

Again, just my 2 cents…[/quote]

thanks a lot for stepping by man.

Ok, for first meal, well i have tortillas because i train inmediatly after having this meal and CT told me to have carbs previous to the workout.

for meal two, well i add two tablespoons of chocolate powder (15 gr of carbs).

for meal three: i’ll have eggs+meat

meal four: I’m having the shake, i’ll eat a piece of fruit.

meal five: i’ll get almonds, i’ll see if i change this meal for meal 2.

Thanks a lot Bartl, when you read an article about someone succesful, well you just hope to get the same succes, you never expect to that person actually helps you, or even post on your log!!!, thanks man, won’t let you down.

TC

149

[quote]jasmincar wrote:

no you should do tortillas+egg white on meal 1 then P+F for the rest
[/quote]

yeah man, i will have whole eggs, it’s my pre.workout meal, so i don’t see any problem

i try to get p+f on every meal

150

well i just came back from boxing, as i mentioned earlier i won’t be able to go to that gym anymore, i have a heavy bag, so i’ll do some rounds of heavy bag, shadow boxing and rope skipping in my house.

maybego for a light jog (increasing intensity when stalling), and probably will go to some gysm to spar sometimes.

well today i did 4 shadow boxing rounds, 4 rounds on the heavy bag, 2 round skipping rope, then 4 “squares”, you knoe sprinting, then abs and push ups.

I hope not to lose my hard earned and not so high skills, i’ll try to do as many drills on the heavy bag and working on my foot work.

today a guy i train with told me that i look hell a lot leaner :), that really made me happy.

TC

151

Morning session.

ME upper body

Bench Press
1x5x49kg
1x3x59kg
1x3x69kg
1x2x81.2kg

1x1x91.2kg
1x1x95.7kg (failed at mid point (obviouslly weak triceps, i did a lot of push ups yesterday, so they were tired :frowning:
2x1x91.2kg

Lying Triceps extension
1x7x30kg
1x5x35kg

stopped here 'cause my right elbow hurted a lot on the stretched position of the exercise, and i really don’t want an injury at this time (or ever)

Chin ups
1x8xbw 5
1x8xbw 5
1x8xbw 4
1x8xbw 3

A1)Triceps push down (high pulley exercise)
1x5x20kg

4x10x25kg

A2)Up right row (wide grip)
4x10x30kg

For next session i’ll do DB bench press or Decline Close grip bench press as the second exercise.

Then on evening, i took out my heavybag, so i did 4 shadow boxing rounds (2 holding 3KG DB’s), then 4 rounds on the heavy bag, ended with a set of 20 bw push ups.

As i’m not sparring or doing pad work i guess i’ll do more heavy bag rounds (some focusing on power, other on skill), also will get a rope so i can skipit :): sweated a lot and i guess they will do fine (for burning fat).

Diet has gone well.

Meal one: 3 eggs + 3 tortillas (pre workout)
Meal two: Protein shake (50 gr of whey, 15 gr of carb from chocolate powder) post work out
Meal three: 4 eggs + of little can of tuna + veggies (i just came back from school and was hungry)
Meal four: Protein shake (50 gr of whey, 15 gr of carb from chocolate powder) Pre-workout
meal five: will be handfull of almonds.

Been drinking a lot of water, cold water, to keep craving away.

TC

152

today was a very gray dayyy… it was raining :).

Morning session

Front squat
Deadlift
Romain DL
BB row
Power clean
Push press
Back squat
Good mornings

ok, i was really doubting about doing this session, so i tried a new approach, in stead of doing two sets with the same number of reps, i dropped a rep on each set.

1x8
1x7
1x6
1x5
1x4
1x3
1x2
1x1

weight used : 40kg, 90 second rest, 60 seconds rest in the last 4 sets.

i think i’ll add a ninth set, of nine reps, then will add weight, etc etc. I really liked this approach,'cause mentally it’s easier, 'cause you know that each set will be easier than the last one.

it seems than this kind of training has done wonders for my body, not just fat loss, i also notices that i don’t get tired on heavy bag rounds, before my delt were screaming for a break, now they ask for more!!!

Then on evening, i had a quick warm up, then 4 shadow boxing rounds (one holding 3 kg DB’s, other with 1kg’s)

Than the good part came, i did Tuchavito’s power boxing (actually i took it from rosstraining.com, but tat will be our secret :wink: )

It’s just bascilly punching the bag with powerful punches for 90 seconds (as hard as i can, not caring about skills). i did 4 rounds of 90 seconds.

Then 4 rounds of normal skill training, (3 minutes rounds).

Wow power boxing is awesome, actually i’d never punched so hard for so long, it was awesome, i just imagined that all my fat was in the heavy bag, all my fears, all my doubts, and i just fucking punched them to death, waaaaaa, i’ll definitely add these ones to my regular trainings (well only 3 times a week, the other 2 days will be light).

Finished with one set of 15 bw push ups.

153

Have you thought about doing 5/3/1?

154

[quote]BlackLabel wrote:
Have you thought about doing 5/3/1?[/quote]

yes man, actually i ran almost 4 cycles, i think i’ll go back to that program, it gave some really nice gains in my DL

155

DE lower body.

Box squat
1x6x54kg
1x4x69kg
1x4x84kg

working sets
8x2x102kg

Speed pulls
1x3x82kg
1x3x112kg

6x1x117kg

Squat
4x6x110.5kg

BB row
1x5x72kg
1x5x82kg

Romain Dl
1x4x112kg

3x8x112kg
1x6x112kg

Hammer curl
1x4x16kg’s DB

4x8x18.2kg’s

156

jaja, fucking retarded, what the fuck am i doing??? heavy singles??? dinamic work??? jesus, i’m worst that a 09’er, (haha).

damn it, i was really confused, but no more bullshit, first of all i’m going back to 5/3/1.

and second, well i guess i need more protein, A LOT MORE FUCKING protein actually. i’ll try gluten (i have no cefalic asdsafasd whatever desease).

Please if anyone could give me a hand with diet i would thank it a lot.

Today’s diet

meal 1: 4 eggs +3 tortillas (preworkout)
meal 2: shake(50 gr of whey + one spoonful of fat free powder milk + 2spoonful of choclate powder( postworkout)
meal 3: 4 eggs + 100 gr of lean meat +veggies
meal 4: as meal 2
meal 5: handful of almonds

what would make it?? add another protein shake??, meat for dinner???. if i have to i can add a third shake and another source of protein (meat, gluten, whatever)

please point me in the right direction guys, i don’t want to be in a forever battle agains fat, i just want the job done, even if it takes sometime (no more than the necesary).

Let’s hoepe that this minor changes do some good, I think all lies on diet, i really don’t think that i need to add more exercise, jesus i exercise twice a day for 5 days.

any help will be really aprecciated.

TC

157

Sorry I meant to say, Have you thought about doing 5/3/1 again. My apologies. And I agree about the DL.

158

[quote]BlackLabel wrote:
Sorry I meant to say, Have you thought about doing 5/3/1 again. My apologies. And I agree about the DL.[/quote]

I’m definitelly going back to 5/3/1.

159

ok guys, so i got a PM from a T-man, and he gave me some really nice advices, that i’ll try to follow.

Since i started i knew i was consuming too litle protein, (retarded i know), so i’m getting almost the double, i hope that with this changes i can gain some muscle and boost fat loss, let me know what you think.

meal 1: 4 eggs +a piece of fruit (preworkout)
meal 2: shake(50 gr of whey + one spoonful of fat free powder milk + some almonds( postworkout)
snack: almonds
meal 3: 4 eggs + 100 gr of lean meat +veggies
meal 4: as meal 2+ 100gr of meat+veggies
meal 5: Protein shake + 150gr of meat+veggies.

Basiclly what i’m trying to do is to cut as much carbs as i can, and adding as much protein as possible. Let’s see how i do this week.

(no workout today, my lowerback is really tight, so i’m just stretching and resting for tomorrow DL’s).

160

[quote]tuchavito wrote:
ok guys, so i got a PM from a T-man, and he gave me some really nice advices, that i’ll try to follow.

Since i started i knew i was consuming too litle protein, (retarded i know), so i’m getting almost the double, i hope that with this changes i can gain some muscle and boost fat loss, let me know what you think.

meal 1: 4 eggs +a piece of fruit (preworkout)
meal 2: shake(50 gr of whey + one spoonful of fat free powder milk + some almonds( postworkout)
snack: almonds
meal 3: 4 eggs + 100 gr of lean meat +veggies
meal 4: as meal 2+ 100gr of meat+veggies
meal 5: Protein shake + 150gr of meat+veggies.

Basiclly what i’m trying to do is to cut as much carbs as i can, and adding as much protein as possible. Let’s see how i do this week.

(no workout today, my lowerback is really tight, so i’m just stretching and resting for tomorrow DL’s).

[/quote]

I really like it except for the powdered milk. That stuff is pretty useless (really heavily processed). Ideally the nuts would be raw.