Hi BlueCollar
Just a ‘quickie’. Have you experiemented with higher carbs and lower fats while cutting? - still keeping with the subscribed calorie range for the day?
Appreciate you giving up your time to impart your wisdom. I personally have enjoyed and got much from this thread.
moog
I’m currently awaiting an appointment at physical medicine. I went back to my primary and they referred me there, I am currently seeing a chiro, and PT didn’t help.
The stiffness goes away after a proper dynamic warmup and stays away for the entirety of my training session. Horse liniment also completely gets rid of the stiffness by heating up the area. I have been doing some stuff McGill talks about such as side planks, bird dogs, and “cat camels”. Also I have been doing front planks as well. Body weight lunges and single leg Rdl’s have also shown to challenge my stability, especially the rdl’s.
[quote]bulkNcut wrote:
I’m currently awaiting an appointment at physical medicine. I went back to my primary and they referred me there, I am currently seeing a chiro, and PT didn’t help.
The stiffness goes away after a proper dynamic warmup and stays away for the entirety of my training session. Horse liniment also completely gets rid of the stiffness by heating up the area. I have been doing some stuff McGill talks about such as side planks, bird dogs, and “cat camels”. Also I have been doing front planks as well. Body weight lunges and single leg Rdl’s have also shown to challenge my stability, especially the rdl’s. [/quote]
I like the lunges & SLRDL’s…IMO step-ups work well and so do rear leg-lifts. You must be able to make the mental connection with the muscles of the hip/groin/low-back/buttocks/abdominal area ‘on command’ prior to moving on. If the area loosens up via dynamic warm-up, I think some very controlled air squats paused in the bottom, should be introduced next.
Air squats as in body weight squats? Cause I’ve been doing those. When do you recommend I start loading? And when I do should I focus on unilateral training or back to squats/deads? My main goal is strength and I just want to get back to my previous strength levels ASAP. I understand its a process though and I’m willing to with with that and have been. It’s just the tightness is confusing me, I’m not sure if it means I’m still injured and should not load, or if I can start working back up. Thanks a ton for your time, it’s not falling on dead ears and its greatly appreciated
[quote]bulkNcut wrote:
Air squats as in body weight squats? Cause I’ve been doing those. When do you recommend I start loading? And when I do should I focus on unilateral training or back to squats/deads? My main goal is strength and I just want to get back to my previous strength levels ASAP. I understand its a process though and I’m willing to with with that and have been. It’s just the tightness is confusing me, I’m not sure if it means I’m still injured and should not load, or if I can start working back up. Thanks a ton for your time, it’s not falling on dead ears and its greatly appreciated [/quote]
Yes; air squats & body weight squats are the same thing. If you are able to high-rep. the air squat (50 reps for mutiple sets) then goblet squats are next. IMO…you need to be able to perform the rehab. work loaded, ie…holding d.bells during the lunges and step ups, etc., before attempting to return to normal lifting. You should delay any major changes until after your Dr. visit.
[quote]moogweasel wrote:
Hi BlueCollar
Just a ‘quickie’. Have you experiemented with higher carbs and lower fats while cutting? - still keeping with the subscribed calorie range for the day?
Appreciate you giving up your time to impart your wisdom. I personally have enjoyed and got much from this thread.
moog[/quote]
In the late 80’s and early 90’s the high carb/low fat method was common. The macros were usually 30/60/10. IMO…the approach requires more cardio work, presents the highest risk for loss of LBM, and has a smaller margin for error when compared to other methods. I am a fan of high carb diets in many situations, but I find it hard to justify very low fat intake (<50g) in all but the rarest.
Thanks man. I might start doing those rdls with the trap bar that Ben Bruno wrote about in his recent article
Thank you. Although my training and nutrition is going to be scaled down quite a lot, this has been a really informative thread. I don’t know if you saw my comment to you in GAL. It was buried in a wall of text, but it’s been inspiring to see your training video and see someone in my age bracket who’s doing so well.
BTW, This may sound like a strange question, but have you always had a slight outie belly button? I had an umbilical hernia repair in 2011 and it looked a lot like yours before surgery. In my case it hurt when I laughed, coughed, or did anything like a hanging leg raise.
[quote]Powerpuff wrote:
…it’s been inspiring to see your training video and see someone in my age bracket who’s doing so well.
BTW, This may sound like a strange question, but have you always had a slight outie belly button? I had an umbilical hernia repair in 2011 and it looked a lot like yours before surgery. In my case it hurt when I laughed, coughed, or did anything like a hanging leg raise. [/quote]
Your comments are always appreciated.
Yes; that is a umbilical hernia. It has been there for many years, I don’t have any discomfort and it doesn’t interfere with any movement. My Dr. said there is no medical reason to repair it if it is not causing a problem. He is of the opinion that until I am ready to change my training routine it is best left alone. I suspect I’ll reach that point before to much longer.
How did your repair go? Recovery time? Any lasting discomfort? Is there anything you can’t do?
BlueCollar I had mine repaired with a plastic mesh inset back in 2000 i think.The down time wasn’t that long but Powerpuff could give you more detail since her’s has been pretty recent.It doesn’t effect anything that I do at all.I lift heavier and more frequent now than I did back then.Actually I forgot I had mine done until I read Powerpuff’s question haha.
[quote]BlueCollarTr8n wrote:
[quote]Powerpuff wrote:
…it’s been inspiring to see your training video and see someone in my age bracket who’s doing so well.
BTW, This may sound like a strange question, but have you always had a slight outie belly button? I had an umbilical hernia repair in 2011 and it looked a lot like yours before surgery. In my case it hurt when I laughed, coughed, or did anything like a hanging leg raise. [/quote]
Your comments are always appreciated.
Yes; that is a umbilical hernia. It has been there for many years, I don’t have any discomfort and it doesn’t interfere with any movement. My Dr. said there is no medical reason to repair it if it is not causing a problem. He is of the opinion that until I am ready to change my training routine it is best left alone. I suspect I’ll reach that point before to much longer.
How did your repair go? Recovery time? Any lasting discomfort? Is there anything you can’t do? [/quote]
Thank you.
About the belly bump, sounds like you may get lucky and not have to do anything. If you do have to have it repaired, it will likely be like jppage’s experience. Small incision at the belly button with mesh repair, 6 weeks of no lifting, back to normal within 6 months or so.
Mine was a bit more complicated because I had a split down the middle of my rectus abdominis. The joke was that mine was caused from unprotected sex. 
I noticed the split in my abs and outie belly button after our last baby. That left no muscular support behind my belly button. Not caused from lifting, but it did make it worse. I had a low c-section incision so the surgeon could fix it right, and suture my abs all the way up - a couple of inches above my waist. He opted for no mesh because of my size. The upside was, I’d thought the compound lifts had added some width to my waist, but my waist measurement came back in after the surgery. It was a full year before I felt like it was all back to normal. Scar tissue is not as flexible, so I would feel something pulling and worried that I was going to tear it out. I probably babied it more than I needed to.
Best of luck!
[quote]BlueCollarTr8n wrote:
[quote]moogweasel wrote:
Hi BlueCollar
Just a ‘quickie’. Have you experiemented with higher carbs and lower fats while cutting? - still keeping with the subscribed calorie range for the day?
Appreciate you giving up your time to impart your wisdom. I personally have enjoyed and got much from this thread.
moog[/quote]
In the late 80’s and early 90’s the high carb/low fat method was common. The macros were usually 30/60/10. IMO…the approach requires more cardio work, presents the highest risk for loss of LBM, and has a smaller margin for error when compared to other methods. I am a fan of high carb diets in many situations, but I find it hard to justify very low fat intake (<50g) in all but the rarest. [/quote]
Thanks for the reply
I’m currently around 40g - 50g fats a day with relatively high carb intake due to all the various forms of physical activities I do throughout the week (Muay Thai/BJJ/weights etc.).Between 2000 - 3500 cals per day. I carb cycle depending on the dailly activity (between 1 and 2.5 hours per day) I’m currently in a body re-comp phase, and am getting leaner even when my carb intake is between 150 - 300g per day. I’m 35 years old and arounb 170lbs - (my weight division at around 12%bf, aiming for 10%bf).
Just thought I’d put the question into context.
Thanks again
moog
2013: BlueCollarTr8n-Spring Deficit
I began the deficit on March 17th with a scheduled completion date of May 24th. I began the surplus period on November 4, 2012 starting at 205. I reached a Monday bodyweight of 224 on February 4th and although my weight would generally drift back close to 220 by Friday, I was able to repeat the scenario for the next six weeks and managed to maintain the 223/224 weight 24/7 for the last two weeks of the surplus. These pics are without any preparation (no water, carb., or sodium manipulation and no pump work) and what I looked like right out of bed.
My starting macros were 275g protein/150g fat/150-170g carbohydrate [110-120 usable carbs.]. My ending macros were 275g protein/130g fat/100-120g carbohydrate [40-60 usable carbs.] I used the last meal on Saturdays for my re-feeds (see post above for specifics). I was able to include desserts and a couple of cocktails during every re-feed, although I did switch to desserts with high carb to fat ratios [fruit pies over brownies for example and chose liquor w/diet soda over beer].
I trained six days per week and walked the dogs on Sundays for two to three miles in the park. I do conditioning work year round and was doing 20 minutes of MISS when I started and was doing 24-26 minutes at the end. I also added 18 minutes LISS treadmill work at the end of some workouts during the last four weeks. The only fasted work I did was on Saturday mornings. I will get someone to help with some pics in traditional poses and will post some training specific information ASAP.
Edit: I will try to upload the pic again from home.
hey mate could you please post what your training would look like for size and strength
cheers mate
Very lean man, I think a few more pounds and you’d be straight up shredded. I really like your strategy of keeping protein high during a cut. The one legitimately successful cut I had i jacked protein way up and lowered carbs and fats instead. I mainly post on bbing.com and the attitude there is 1 gram per pound or less when dieting, I couldn’t disagree with that more. haha
Just a question, at this point in your training career do you feel that you gain much muscle year to year when you get up to say 225 and then diet down?
[quote]Mtag666 wrote:
Just a question, at this point in your training career do you feel that you gain much muscle year to year when you get up to say 225 and then diet down?[/quote]
No…no net increase in LBM.
At 50; after 27 years of training I am fully aware that my best days are in the rear view mirror. I do believe that subtle refinement is possible; but suspect it is at the expense of something else. I have made noticeable/measurable improvement in my upper body over the last three years [particularly my chest/tricep], but my legs are a bit smaller and my overall LBM has remained constant at any given weight. I would argue it is a gain because my upper and lower body are in better balance, although I have no additional weight to show for it. I enjoy the bodycomp. work and consider my results to be confirmation that my methods are sound; but performance training consumes the majority of my schedule. IMO…my ‘sweet spot’ is 208-212. I can do things at 210 I can’t do at 200, and I can do things at 220 I can’t do at 210.
At some point the battle becomes preserving what you have. I know this to be the case; but would never approach my training with that attitude. I go in every afternoon in search of the best training session I’ve ever had…and these days I appreciate a great day more than I used to.
FTR…we took caliper readings this morning.
Tricep-3.5
Supscapular-9.0
Suprailiac-3.5
Umbilicus-8.5
Thigh-4.0
Awesome physique. Look great
Incredible stuff, man.
