List your veggies, please.
Veggies are seen in the body as either a starch carb or a fiber carb.
If you are eating too many starch carbs then you won’t be losing the flab.
My waist was the last body area to improve as I lost my flab. Make sure you are getting your 8 hours of sleep and keeping your mental mojo laughing and happy. Stress and lack of sleep will keep the belly fat on you.
[quote]Yetta wrote:
List your veggies, please.
Veggies are seen in the body as either a starch carb or a fiber carb.
If you are eating too many starch carbs then you won’t be losing the flab.
[/quote]
no starch carbs dude, only green things like spicach, broccoli, lettuce. Yeah i won’t fall on potatoes trap.
[quote]Yetta wrote:
My waist was the last body area to improve as I lost my flab. Make sure you are getting your 8 hours of sleep and keeping your mental mojo laughing and happy. Stress and lack of sleep will keep the belly fat on you.
[/quote]
jaja yeah i try to get my 8 hours of sleep, sometimes i don’t getthem but i have a nap :).
Surprisily today i had a great loss, i measured my waist in 118.5cm!!! wtf?? that’s a 2cm loss since last week, jesus.
Will try not stress much, and to sleep earlier, thanks.
TC
ok guys, first, i measured my waist today and wtf?? what the fuck???
Last week my waist measured 120.5cm, and today it measured 118.5cm!!!, jesus, wow, damn it. 
I also weighted 104kg(again), but as i’m leaner now so i guess that i gained some muscle. damn, this new diet approach is awesome, more ptotein=more muscle= less fat= happy Tuchavito. ( rholdnr helped me out)
This really made my day, though i injured my lower back today doing goodmornings, well it’s just a little obstacle, but wtf?? 118.5cm???. that’s a total of 17cm lost, damn it.
I just hope my lowerback heals quickly, It’s really bothering me, i guess i’ll skip tomorrow’s complexe session, let’s just hope i’m fine for friday (squats), for now i’ll keep icing hte area.
DL
1x5x72kg
1x5x92kg
1x3x112kg
working sets
1x5x117kg
1x5x135kg
1x6x159kg
Good mornings
1x5x49kg
1x10x74kg
1x10x74kg
At the last rep of the second set i felt something wrong (i was at parellel, you know i was at the final position), i felt just a sharp pain and tried to get the bar to the safety pins, but i couldn’t go any deeper, so i just got the bar back to the J-hooks.
that was when i knew that i’d injured my back, it’s not that bad, but i can’t hold any weight at the lockout position, i’ll just keep icing and taking some anti.inflamatories.
i hope it’s nothing that bad, i don’t feel that bad, but i’ll rest, wednesday is bench press so there’s no problem, i just hope to be alright for friday’s squats.
I’ve been icing, now the injury is more located, it hurts on the left side of the lower back.
it hurts to when i sit and try get uprigth torso, also when i try to stay upright while standing.
it’s a musuclar pain, any suggestions?, if i’m not getting better for tomorrow i’ll go to see the doctor, though i don’t know a good one, every doctor will tell me the same, put some ice and rest.
It hurts when i bend and then try to stay up right (like the good morning exercise).
I’ve had worse back injuries, but i would like to go back as soon as posible.
another question, what should i do with diet???, i’m not performing any cardio this week, and i don’t think i’m training legs and shoulders this week, so should i go even more low cals??
I wouldnt worry too much about dropping your calories too much, just focus on keeping yourself injury free (or rehab what you have). You may be going too low on your good mornings, I only recommend what alot of coaches here do for depth which is just past the angle you would start a narrow grip deadlift at…
As for the back pain, it sounds like it might be your quadratus lumborum (the fact that you said it localized to one side is what stands out) try to find a Neuromuscular Therapist certified through Paul St John’s system and tell them to work nothing but your psoas, illiacus and QL, it shouldnt HURT but it will definately be UNCOMFORTABLE. IF it HURTS the therapist is doing too much!!!
Good luck
Good starches provide nutrients. Nothing wrong with a potato in your diet. It’s all the sour cream/butter/bacon bits/cheese that goes on top that makes the diet go tits up.
I like jackets (white baked potatoes). I eat the skin and only the flesh closest to the skin (where are the nutrients are) and leave the bulk of the middle uneaten.
Sweet potatoes, especially now in the flu season, are chock full of great nutrients.
Cut them lengthwise, spray with a nonstick spray such as Pam, roast them in the oven at 400F for 15 minutes, add some cinnamon on top and they make a great nutritious side or dessert for a meal.
Corn and carrots are starch vegetables and have nutrients in them that are beneficial to the body.
The body needs the green, orange, yellow, red, blue fruits and vegetables to function properly.
Balance is key.
As far as your diet. No. Don’t go lower calories or your body will think starvation and adapt and make it more difficult to burn calories.
Listen to your stomach.
If it growls, eat.
Your body may growl 5X a day.
It may only growl 3X a day.
Don’t eat unless your body growls and you will be fine on your caloric intake/expenditure.
Good luck with the back. I found this on Alwyn Cosgrove’s site. It is from Building the Efficient Athlete with Eric Cressey and Mike Robertson:
“One-sided back pain is almost always related to a lack of hip external rotation and hip extension range of motion. If your hip doesn’t externally sufficiently, you’ll compensate by rotating more at your lumbar spine. If you don’t have terminal hip extension (thanks to glutes that actually fire), you’ll compensate with lumbar hyperextension. Extension-rotation syndromes are a good 80% of lower back problems. Work on hip mobility and stabilize the lumbar spine, and you’ll be golden. Aggressive soft tissue work with the foam roller and lacrosse ball is useful on the TFL/IT band, quads, adductors, piriformis, and gluteus medius.”
[quote]rholdnr wrote:
I wouldnt worry too much about dropping your calories too much, just focus on keeping yourself injury free (or rehab what you have). You may be going too low on your good mornings, I only recommend what alot of coaches here do for depth which is just past the angle you would start a narrow grip deadlift at…
As for the back pain, it sounds like it might be your quadratus lumborum (the fact that you said it localized to one side is what stands out) try to find a Neuromuscular Therapist certified through Paul St John’s system and tell them to work nothing but your psoas, illiacus and QL, it shouldnt HURT but it will definately be UNCOMFORTABLE. IF it HURTS the therapist is doing too much!!!
Good luck[/quote]
i went to the therapist, and the mofo told me that he could give me an appoinment for next monday, mmmm. So i went to a General doctor and he checked me, and indeed, it was my QL that was very tight. As i thought he just told me to rest and ice the area +some stretches.
That what i’ve been doing, some stretches +glute activation work +ice.
now i’m a lot better, though i can still feel a little uncomfort in the area, but i guess is normal.
[quote]Yetta wrote:
Good starches provide nutrients. Nothing wrong with a potato in your diet. It’s all the sour cream/butter/bacon bits/cheese that goes on top that makes the diet go tits up.
I like jackets (white baked potatoes). I eat the skin and only the flesh closest to the skin (where are the nutrients are) and leave the bulk of the middle uneaten.
Sweet potatoes, especially now in the flu season, are chock full of great nutrients.
Cut them lengthwise, spray with a nonstick spray such as Pam, roast them in the oven at 400F for 15 minutes, add some cinnamon on top and they make a great nutritious side or dessert for a meal.
Corn and carrots are starch vegetables and have nutrients in them that are beneficial to the body.
The body needs the green, orange, yellow, red, blue fruits and vegetables to function properly.
Balance is key.
As far as your diet. No. Don’t go lower calories or your body will think starvation and adapt and make it more difficult to burn calories.
Listen to your stomach.
If it growls, eat.
Your body may growl 5X a day.
It may only growl 3X a day.
Don’t eat unless your body growls and you will be fine on your caloric intake/expenditure.
[/quote]
jaja thanks for the advice yetta, that what i’ve been doing, i just went on with my diet 'cause i felt really hungry, i just made the meals a little smaller, but sitll had my 5 meals.
The sweet potato recipe sound really good, i’ll have it on my cheat meal for sunday (i just eat too much with the current diet, so i don’t see how to add even more food), i mean i was on a very restrictd diet, and now i almost doubled the size of each meal.
Thanks for the advice yetta.
TC
[quote]mrodock wrote:
Good luck with the back. I found this on Alwyn Cosgrove’s site. It is from Building the Efficient Athlete with Eric Cressey and Mike Robertson:
“One-sided back pain is almost always related to a lack of hip external rotation and hip extension range of motion. If your hip doesn’t externally sufficiently, you’ll compensate by rotating more at your lumbar spine. If you don’t have terminal hip extension (thanks to glutes that actually fire), you’ll compensate with lumbar hyperextension. Extension-rotation syndromes are a good 80% of lower back problems. Work on hip mobility and stabilize the lumbar spine, and you’ll be golden. Aggressive soft tissue work with the foam roller and lacrosse ball is useful on the TFL/IT band, quads, adductors, piriformis, and gluteus medius.”[/quote]
Really useful advice Mrodock, thanks.
I guess i lost the habbit of stretching, I’ve been reading a lot of Cosgrove’s articles, and i obviouslly have a lack of hip mobility and flexibility. I’ll work on mobility, at least 3 times a week for now on.
I’m also seeing the way of getting a foam roller, or the way to build one, any ideas??
Thanks for the info, i’ll put in in practice as soon as posible.
Thanks s lot guys.
TC
Ok, so as i mentioned i’ve been really working on my injury, stretches, glute activation, ice, anti.inflamatories etc.
On wednesday i was feeling a little better, so i decided to try and go for my bench session.
5/3/1 cycle 1, week 1
Bench Press
1x5x35.2kg
1x5x44kg
1x3x53kg
Working sets
1x5x57.5kg
1x5x66.5kg
1x5x75.5kg
I was having some trouble with the bar balance, so i just went for the day goal.
Incline BB bench press
5x10x50kg
Tricesp push down.
1x6x20kg
4x10x25kg
Called it a day, when i finished i stretched and iced my back.
Now i just had my Squat session (Very carefully, not doing stupid things)
5/3/1 Cycle 1, week 1
Squat
1x5x51.2kg
1x5x64kg
1x3x78kg
Working sets
1x5x83kg
1x5x97.2kg
1x5x110.7kg
Again, i just went for the day goal, I didn’t feel any weird during squats, i tried to do them very strictly.
Cheating GHR’s
4x7xbw
cheating beacuse i can’t complete a single rep for my self, i had to push with my arms while contracting my hams as hard as posibble, on the negative i also used my arms to land (just hte last third of rom).
I can’t believe my hams are so weak, the good thing is that when they get stronger imagine where my DL and squat will go :)!!
Hanging Knee raises.
4x10
Incredibly this was the most incomfortable excersise, i just went for ten reps.
Again ended and stretched and iced the area.
Ufff, i feel a lot beter now that i can train, the idea of wasting one week was killing me.
i guess my body just needed a break, so i’ll stopo playing the brave hero and just will do what i have to do, won’t use agressive weight increases or anything like that.
Yesterday’s menu:
Meal 1: 4 eggs
Meal 2: Protein shake (50gr of whey), i added no carbs.
Meal 3: 5 hard boiled eggs+veggies
Meal 4:Protein shake+ i can of tuna
Meal 5: same as meal 4
Had some almonds with the shakes and in the school, also lots of water to keep cravings away.
NOTE: i’ll start measuring my hips, because my pant’s were falling, i had to get a belt :).
TC
Boxing session. (warming up carefully, not doing stupid things)
Shadow boxing 3 rounds
Power boxing 4 rounds (90seconds rounds, all out)
Skill training 3 rounds (3 minutes rounds)
Punch out drill rounds (90 seconds rounds, punching the bag bare knuckle)
ufff, i had a bad time with my breathing, i didn’t think that a week off boxing would reduce so much my aerobic endurance, well let’s just get it back.
tomorrow i’m getting my rope, so i’ll add several rope skippingg rounds, just gotta melt this lard off.
today’s training session.
5/3/1 C1, w1
Military Press
1x5x21.2kg
1x5x29kg
1x3x34kg
working sets
1x5x36.7kg
1x5x41.2kg
1x8x48kg
ridiculously weak, i know
Close grip BP
5x8x61.2kg
will add weight next session, arms gotta grow
Cheat BB curl
1x5x25kg
1x4x35kg
4x8x40kg
1x10x30kg
Military press (wide grip)
4x10x30kg
I loved the feeling on my arms, they were really pumped, i do’t want my arms to lag, and now they are starting to look like i actually lift weights, not just lard moving, so i have to give them some of my personal attention :).
TC
well, today wasn’t my best day, i just try to stay focused and with the chest up.
So today’s trainming session.
boxing
1 round on the heavy bag (3 minutes)
4 power boxing rounds (90 seconds rounds, all out)
3 skilled based rounds (3 minutes rounds)
2 punch out drill (90 seconds rounds, non stoping punches with bareknuckle hand)
That was it, i’m really pissed off, damn really mad, punching the bag helps, but it’s not enought, i hope i’m still this angry for tomorrow morning (DL session) and i will hit the iron violently (also will do some heavy rack pulls)
TC
ok, so this is it, it’s now or never, finally i have a plan to follow, i think everything is in order at last, so i’ll just take a deep breath and let the time does it’s job (while i train my ass off and diet)
So this is what i’ll do
Monday
DL 5/3/1
Pull ups 5sets of max reps
rack pulls 4 sets (6-10 reps)
Krok rows (4 sets) i decided to change BB row for this because i won’t recruit lower back that much (injury prevention)
PM boxing session
Tuesday:
COmplexes session
PM: boxing session
Wednesday:
Bench press 5/3/1
Incline DB BP
A)Chin ups
B) DIps
Triceps push downs
PM: boxing session
Thursday:
Complexes session
PM: boxing session
Fiday:
Squat 5/3/1
Romain DL’s (4 sets 8-10 reps)
GHR’s (on the floor with a bar holding me down) (4 sets pf max reps)
Planks
Hanging knee raises
PM: boxing session
Saturday:
Military Press 5/3/1
Close Grip BP (5 sets 8-10 reps)
BB curl (5 sets 8-10 reps)
Military Press (5 sets of 10 reps)
Planks
abs
Sunday: boxing session
uffff, i have a long way to goooo, damn it.
My diet will be:
Meal one: 4 eggs + �´Protein shake (50 gr of whey) + a piece of fruit
Meal two: Protein shake + almonds
Meal three: 4 boiled eggs+100 gr of meat+veggies
Meal four: Protein shake + 100 gr of meat
Meal Five: Protein shake + 100 gr of meat
Lots of cold water to keep cravings away.
i’ll have a handful of almonds when i’m on school (10am-2:00pm)
So that’s the plan, I hope that with these new aproach i can lose fat and gain some muscle (so the fat% changes faster), all of this mixed with a good quantity of will, focus, burning desire and pattience, well, by december you’ll be shocked.
any comment, opinions or help is really aprecciated.
ok, it’s monday so bla bla bla, i weighted 102.6kg or 225.7lbs. So close to my original goal, and from breaking the 100kg barrier (thinking in kg, here in mexco 100kg is a heavy thing, 99kg or less= not so heavy).
Uffff, why is this so fucking slow?? can’t i just train for 5 hours straight and lose 1kg??? guess no.
well just a matter of time, whatever.
5/3/1 C1,W2
Deadlift
1x5x72kg
1x5x92kg
1x3x102kg
working sets
1x3x127kg
1x3x144kg
1x1x180kg
1x3x166kg
well, i wasn’t really focused, and stupidly put more weight than i ment, i did a rep and though that there was no way i was reping it, then i looked and well, had a lot more than my working weight.
then i lowered the weight, but just didn’t feel like reping it, so i just hit the rep goal.
Pull ups
1x9xbw 3
1x9xbw 3
1x9xbw 3
1x9xbw 2
1x9xbw 2
Then chan chan chan chaaaan
Rack pulls (below knee cap)
1x3x122kg
1x6x141.2kg
3x8x141.2kg
damn, these were a bitch, specially just getting the bar off the pins, also was a bitch on my grip (calluses), but i really liked it, and i think i really can add some weight, my goal es to rep 400*8, so let’s just get it.
BB row
4x8x82kg
i think i’ll start ramping this exercise, i did this in stead of krok rows beacuse calluses were killing me, and could barely hold the DB.
Its 5mins before midnight and i just ended an intense boximg session.
1 skll based round 3 mins rounds
4 power boxing rounds 90seconds rounds
3 skill bases rounds 3 mins rounds
2 punch out drill bareknuckle 90seconds rounds
uffd, i’m so tired, my traps and lats are really sore, i’ll have my last meal and will go to bed, tomorrow is cmplezes day.
TC