Thanks man. Did DC for over a year and made some good gains. At 35yo it also played hell on the joints =). The avi pic is 231 lbs @ 6’1". Slowly starting to lean out. Would love to end up around 210 7% BF. Thanks again!
[quote]Mateus wrote:
Thanks man. Did DC for over a year and made some good gains. At 35yo it also played hell on the joints =). The avi pic is 231 lbs @ 6’1". Slowly starting to lean out. Would love to end up around 210 7% BF. Thanks again![/quote]
Do you mind e-mailing me what sort of blasts you did (rotation, rep ranges), what your diet was like and your supp regimen? There are some ways to help out with the joint stuff.
[quote]bugeishaAD wrote:
Evan, do you have carbs immediately PWO, or do you wait till your PWO meal?
CC, dieting strategy is pretty standard. Most days amount to somewhere between 2200-2500kcal, protein falling roughly between 260g-290g, carbs around 100-160g (depending on the day), fat falls where it does, usually something fairly low to moderate. Using a leangains/intermittent fasting approach (first meal around 12:30, last meal consumed by 8:30 or so - 8hr eating window,16hr fast), skiploading once a week, doing cardio till I hit baseline (up to 40min sessions, usually only have to do 3 of these a week).
I’m doing this myself. College student. ;)[/quote]
Man, all this fasting stuff nowadays… Not sure what to think about that particular trend.
What’s your skipload duration? Did you increase it as you got leaner?
I’m not sure if it can balance out a diet based on fasting, but it may help to increase your skip load window and perhaps you aren’t skiploading quite right…
I mean, it works! Has worked for all of us old BOI guys…
Skipload duration is around 10 hours “officially”. Yes as I got more used to it and learned how my body responded, and got leaner, I increased the duration.
It’s been working fine for me and the ‘boys’, so I dunno. Will increase skipload window this weekend, eat a little more for longer.
Thanks for the input.
I’d like to chime in with some positive skiploading comments since I too utilized it when dieting (as bug knows).
I thought it really helped me a ton. Getting leaner while still maintaining fullness was what I felt it helped the most. Each week, I increased the duration as I would reach baseline usually only 2 days after, and my body responded extremely well. I would like to stress that you need to be very selective with your food choices, as some interpret it as “anything with sugary carbs in it,” when in reality you need to be very conscious that those foods have as little fat as possible. This means no french fries, burgers, pizza (unless you make it low fat), etc you get the picture. I mainly ate lowfat poptarts, pancakes, waffles, breakfast cereals, sugary candies, and other foods of similar nutritional “value.”
Overall, I loved it, and would definitely utilize this strategy again when dieting, or even when maintaining, as it can be very useful if you are meticulous about your diet during the week.
K, that’s all, it’s Bug’s log, just popping in.
bug, what kinda routine are you following? Is it just something you have pieced together? I see that you are following alot of the mountiandog stuff combined with…?
[quote]bugeishaAD wrote:
I mean, it works! Has worked for all of us old BOI guys… [/quote] In terms of getting lean, sure. The strength and overall feeling -part is what bothers me, but maybe it went better for the others or you just need to fine-tune it some more. [quote]
Skipload duration is around 10 hours “officially”. Yes as I got more used to it and learned how my body responded, and got leaner, I increased the duration.
It’s been working fine for me and the ‘boys’, so I dunno.
[/quote] ? I thought you had problems? [quote]
Will increase skipload window this weekend, eat a little more for longer.
[/quote] Yeah… How lean are you now, roughly? Might be a good idea to go with way more than 10 hours… Maybe 14 even… Just to test it out. [quote]
Thanks for the input.[/quote]
Sure, brother. Not like I’m any kind of major authority on dieting down to sub 10% though. Just some stuff that jumped out… If the skip load duration isn’t the issue, then perhaps overall cals during weak days are a little low or something… I don’t remember if you have a slow or faster metabolism… How fast are you losing weight?
[quote]ebomb5522 wrote:
I’d like to chime in with some positive skiploading comments since I too utilized it when dieting (as bug knows).
I thought it really helped me a ton. Getting leaner while still maintaining fullness was what I felt it helped the most. Each week, I increased the duration as I would reach baseline usually only 2 days after, and my body responded extremely well. I would like to stress that you need to be very selective with your food choices, as some interpret it as “anything with sugary carbs in it,” when in reality you need to be very conscious that those foods have as little fat as possible. This means no french fries, burgers, pizza (unless you make it low fat), etc you get the picture. I mainly ate lowfat poptarts, pancakes, waffles, breakfast cereals, sugary candies, and other foods of similar nutritional “value.”
Overall, I loved it, and would definitely utilize this strategy again when dieting, or even when maintaining, as it can be very useful if you are meticulous about your diet during the week.
K, that’s all, it’s Bug’s log, just popping in. [/quote]
What bothers me is his strength loss etc… The skip load would normally help fix that until you get very lean… Unless bug is getting contest ready then I do think something is off somewhere.
Mateus,
In the beginning of my diet, I doing essentially straight-up Mountain Dog style workouts as they are outlined in John Meadows’ articles here on the Nation. Now that I’m deeper into the diet, I’ve still kept a good amount of his techniques and principles mixed back in with my own . The volume was getting to be killer in my low caloric state, and I figured I’d go back to some “ramp up to a top set or 2” on some exercises to have some semblance of heavy lifting.
So essentially it’s my own style of training as I have found to work best for me over the years, mixed in with some Mountain Dog stuff.
CC,
the strength loss is not the leangains approach’s fault. I have definitely: 1- dropped calories too low, too quickly, and 2- I havent been using as smart of a pre-workout protocol as I should (workouts started going to shit when I ran out of my pre-workout supp, ironically. also lost my training partner around this time). Working on remedying both of those so I’ll hopefully be feeling better and having better sessions soon.
Plus, my pressing (and squatting) always takes a HUGE hit when dieting. I’m really not that concerned about it. It’s frustrating, but to be expected. I mean I hit a 365 bench a few weeks ago, so whatever haha.
I dont think I’m losing that much muscle, if any at all, really. I don’t feel like I look that much smaller in clothes, if at all. And strength on some stuff has stayed high (back, shoulders, some leg lifts, arms). I’m going to change up some lifts on chest so I have some room to make improvements, and really make sure my nutrition is spot on next leg day, and all will be well.
I’m not lean yet (frustrating). Hard to tell since 1- I have a wide, chunky waist, 2- I have shallow abs, so they dont really pop till Im quite lean, and 3- Im not a vascular guy in general. I’m guessing I’m between 11-12% bodyfat, weighing 210. I think the transition from looking “not that lean” to “pretty damn lean” is gonna happen pretty damn quickly, in the next 7-10lbs I drop I’m guessing.
All in all, yes I need some fine tuning. I think after spring break, I kinda freaked out since I had to play “catch up”. I’ve been losing still 1-2lbs a week, which I think is a decent rate.
Additionally, the stresses of my life right now aren’t helping, lol.
Luv.
[quote]bugeishaAD wrote:
Mateus,
In the beginning of my diet, I doing essentially straight-up Mountain Dog style workouts as they are outlined in John Meadows’ articles here on the Nation. Now that I’m deeper into the diet, I’ve still kept a good amount of his techniques and principles mixed back in with my own . The volume was getting to be killer in my low caloric state, and I figured I’d go back to some “ramp up to a top set or 2” on some exercises to have some semblance of heavy lifting.
So essentially it’s my own style of training as I have found to work best for me over the years, mixed in with some Mountain Dog stuff.[/quote]
Thats exactly what I am doing right now until I hit DC again. And your right, the volume is pretty high around weeks 4-6.
[quote]Cephalic_Carnage wrote:
[quote]Mateus wrote:
Thanks man. Did DC for over a year and made some good gains. At 35yo it also played hell on the joints =). The avi pic is 231 lbs @ 6’1". Slowly starting to lean out. Would love to end up around 210 7% BF. Thanks again![/quote]
Do you mind e-mailing me what sort of blasts you did (rotation, rep ranges), what your diet was like and your supp regimen? There are some ways to help out with the joint stuff.
[/quote]
I sent you an email to the cctnation@gmail addy.
/hijack =)
[quote]Mateus wrote:
[quote]Cephalic_Carnage wrote:
[quote]Mateus wrote:
Thanks man. Did DC for over a year and made some good gains. At 35yo it also played hell on the joints =). The avi pic is 231 lbs @ 6’1". Slowly starting to lean out. Would love to end up around 210 7% BF. Thanks again![/quote]
Do you mind e-mailing me what sort of blasts you did (rotation, rep ranges), what your diet was like and your supp regimen? There are some ways to help out with the joint stuff.
[/quote]
I sent you an email to the cctnation@gmail addy.
/hijack =)[/quote]
Got the mails, will look them over tomorrow or the day after.
I’m surprised that you went onto modified max-ot though if your joints are/were taking a hit already? 
[quote]bugeishaAD wrote:
CC,
the strength loss is not the leangains approach’s fault. I have definitely: 1- dropped calories too low, too quickly, and 2- I havent been using as smart of a pre-workout protocol as I should (workouts started going to shit when I ran out of my pre-workout supp, ironically. also lost my training partner around this time). Working on remedying both of those so I’ll hopefully be feeling better and having better sessions soon.
[/quote] Okay, then at least we know what’s wrong.
Good luck man. And then right back at it, 500lb bench in a year 
[quote]
Plus, my pressing (and squatting) always takes a HUGE hit when dieting. I’m really not that concerned about it. It’s frustrating, but to be expected. I mean I hit a 365 bench a few weeks ago, so whatever haha.
I dont think I’m losing that much muscle, if any at all, really. I don’t feel like I look that much smaller in clothes, if at all. And strength on some stuff has stayed high (back, shoulders, some leg lifts, arms). I’m going to change up some lifts on chest so I have some room to make improvements, and really make sure my nutrition is spot on next leg day, and all will be well.
I’m not lean yet (frustrating). Hard to tell since 1- I have a wide, chunky waist, 2- I have shallow abs, so they dont really pop till Im quite lean, and 3- Im not a vascular guy in general. I’m guessing I’m between 11-12% bodyfat, weighing 210. I think the transition from looking “not that lean” to “pretty damn lean” is gonna happen pretty damn quickly, in the next 7-10lbs I drop I’m guessing.
All in all, yes I need some fine tuning. I think after spring break, I kinda freaked out since I had to play “catch up”. I’ve been losing still 1-2lbs a week, which I think is a decent rate.
Additionally, the stresses of my life right now aren’t helping, lol.
Luv.[/quote]
Hope life will stop with the stress-testing then
Ace that cut.
Hit shoulders yesterday in like 35 min before work. Hadn’t done seated DB’s in FOREVER. Didn’t feel half bad.
Seated DB press
35s x 10
50s x 10
75s x 8
90s x 6
100s x 7 - not horrible, all things considered
DB laterals
35s x 15
45s x 12
65s x 9
DB partials
85s x 20, 20
Cable laterals
#4 x 12
#5 x 10
Some rear delt BS to finish. Arms tonight.
those are some heavy laterals
how much english?
Uhm, a little? I can vid next time? My laterals are pretty strong, I’m prob doing them wrong.
Had an awesome arm day. Only thing worth noting is that I did those paused no-lockout CGBP and was 20lbs stronger than last week, yay (245x7, come at me evan! lolol).
Got way too drunk last night. That’s all I got.
[quote]bugeishaAD wrote:
Uhm, a little? I can vid next time? My laterals are pretty strong, I’m prob doing them wrong.
Had an awesome arm day. Only thing worth noting is that I did those paused no-lockout CGBP and was 20lbs stronger than last week, yay (245x7, come at me evan! lolol).
Got way too drunk last night. That’s all I got.[/quote]
I’m gonna do them tomorrow and hit like 275 x 7
I prob coulda done 275 tbh, I felt really strong.
Wait till I’m gaining again mister!
I smell rivalry. 
Nice job in here Bug. Per you and evan’s logs I decided a couple weeks ago to incorporate meadows style training and freaking love it!
Keep it up man!