Bug: Luvin U

Training Training Logs
1061

Today was interesting. Phone died last night, alarm didn’t go off, was over 30min late to work. Lol. Wasn’t a huge deal, but I hate being late. To look on the bright side, I felt very rested today, and had a good workout despite this thumb growing out of my anus (sorry ladies).

Weight back down to 210.5 pre-workout, almost what I was before carbing up (too heavily) on Sunday. Still holding a bit of water, but oh well.

Warmup

Decline bench
95 x 10
135 x 10
185 x 10
225 x 8
275 x 4
315 x 3
335 x 6 – spotter / dude from work barely touched the last one, but I would have locked it out so I’m counting.

HS Incline
1pps x 12
2pps x 12
3pps x 10
25 + 3pps x 7

Most muscular fly / regular fly / cable press triset
3 rounds thru, max reps, each one heavier.

V-bar pressdowns
60 x 20
80 x 20
130 x 15
140 x 12
150 (stack) x 12 - all sets with good form obvi.

Low-incline skull/CG press hybrid
60 x 15
70 x 15
90 x 12~ – nice stretch on this movement.

Was playing around with finishers. Did a set of Cordovas, followed by a 10~ reps of rope pressdowns, followed by 15-20 reps (experimenting with form vs. sort of contraction I was getting) reverse grip.

4 sets seated calves.

Shoulder stretchin.

Good session. B-ball tomorrow. Thursday, expecting a weigh-in sub 210. Wish my luck playaz!

1062

GL. Sweet decline benching, 335 is big. I wish I knew of a gym that had one, closest thing I’ve seen is decline old-school (like 80s) smith. I did see some guys put box’s under normal bench feet to create one though- looks dangerous but effective.

1063

Thanks guys for your comments ^.

Spidey – Yes, a gaining phase will be entered.

Ryan – Haha, I don’t mind sharing. Not much to share, really. I don’t know what my macros are as I haven’t been precisely counting, but I do have a decent idea of how much protein I’m getting (prob in the ballpark of 250g/day). Next week I’m going to switch to a Category 1 RFL, where I’ll try to get a little bit more, but I think things will largely stay the same. Fat is minimal, only thing I plan on is some virgin coconut oil, fish oil (which I had run out of last week and started again today), and that’s about it. All protein, baby!

Thanks Jake. Decline is a movement I used to really love. The decline at this gym is too steep and a little uncomfortable, but I needed a break from flat bench.

Spent some time today trying to figure out why I may still be holding water this week and in my opinion, look WORSE than last week. Tomorrow at the gym we’ll check and weigh in, but I’m guessing it’s due to a deficiency in some stuff, and some sneaky carbs getting in where I didnt realize (damn you honey mustard!). A little disappointing since last week went so well, but such as life. Definitely should have started this as a category 1. Live and learn.

Basketball was exhausting, but fun. Gonna sleep like a baby.

1064

[quote]bugeishaAD wrote:

Spent some time today trying to figure out why I may still be holding water this week and in my opinion, look WORSE than last week. Tomorrow at the gym we’ll check and weigh in, but I’m guessing it’s due to a deficiency in some stuff, and some sneaky carbs getting in where I didnt realize (damn you honey mustard!). A little disappointing since last week went so well, but such as life. Definitely should have started this as a category 1. Live and learn.

.[/quote]

What do you think you would have done differently as a category 1? I seem to be holding some extra water after 5 days> I looked better the first 2 days. No carbs at all. I am wondering if its all the veggies. I such a crazy apetite i end up eat a ton of veggies. 3lbs or more in a day.

As always appreciate the response. Keep killing it.

1065

Biggest thing would have been I would have gone longer without carbing up. I think it was premature for my leanness level.

If I knew why we were holding water I’d tell you, but I dunno man. Bodies react funny when you try to starve them apparently. What I’m doing to try to combat:

-make an effort to drink over 2gal of water preworkout
-will now be supplementing better (adding multi, making sure i get in fish oil, Metamucil, etc)
-varying veggies a little (bought some squash and asparagus)
-not going overboard with refeeds
-sleeping more

Let me know what you figure out bro!

1066

[quote]bugeishaAD wrote:
I’ll skip the sob story, but the highlight is prob that I have a hemorrhoid (loolollo). It’s been mad uncomfortable all day. Also couldn’t find one of my straps on my way out this morning, and just felt kinda shitty all day.

[/quote]

So, I was catching up on your log, got this far and have not stopped laughing since. You have a hemorrhoid and felt kinda shitty all day. LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL!!!

Hope it heals quickly. Lifting looks pretty kickass though. And all that over my head food planning stuff looked cool too.

1067

I think the “holding extra water” thing and the fact that you start looking worse after a few days is due to the lack of carbs. I noticed it last time I did the RFL and again this time. For me, I noticed that I kinda started looking “squishy” in the mid section while everything else was tightening up. After my carb up last time it went away. I carved up today (homemade bacon waffles) do we’ll see how things look in the morning.

Glad to hear things are going good. Keep killin it playboy

1068

[quote]DoveofWar08 wrote:

[quote]bugeishaAD wrote:
I’ll skip the sob story, but the highlight is prob that I have a hemorrhoid (loolollo). It’s been mad uncomfortable all day. Also couldn’t find one of my straps on my way out this morning, and just felt kinda shitty all day.

[/quote]

You have a hemorrhoid and felt kinda shitty all day[/quote]

LMFAO

1069

EDIT: Ignore my protein comment, I’m full of shit lol- I misread and ryan corrected me.

Bug- It sounds like your protein might be a bit high based on what I was seeing in the .pdf (it looked like Lyle was recommending .5-.7g per lb lbm). I’ve never known too much protein to cause water retention, but at the same time I almost never go over 1g/lb lbm.

Also def get down on the fiber… can make the hemorrhoids not happen and stuff. I like psyllium fiber personally- it’s balls cheap and works well.

[quote]gregron wrote:
(homemade bacon waffles)[/quote]

WTF? That sounds too delicious to be reasonable haha.

1070

[quote]bugeishaAD wrote:
Spent some time today trying to figure out why I may still be holding water this week and in my opinion, look WORSE than last week. Tomorrow at the gym we’ll check and weigh in, but I’m guessing it’s due to a deficiency in some stuff, and some sneaky carbs getting in where I didnt realize (damn you honey mustard!). A little disappointing since last week went so well, but such as life. Definitely should have started this as a category 1. Live and learn.
[/quote]

Uhm… how much sodium are you getting from food ?

A normal response to low-carb or ketogenic type diets is the craving and increased consumption of more salty foods. Salt, sauce, condiments, etc, etc, etc. Add that to the associated increase of water intake and you got yourself a bloat.

There can be more to it but I’m too lazy to post all the science.

1071

[quote]DeltaOne wrote:
Uhm… how much sodium are you getting from food ?

A normal response to low-carb or ketogenic type diets is the craving and increased consumption of more salty foods. Salt, sauce, condiments, etc, etc, etc. Add that to the associated increase of water intake and you got yourself a bloat.

There can be more to it but I’m too lazy to post all the science.[/quote]

^This is actually a damn good point. Salt can do retarded things to water retention. Are you seasoning your protein with anything? If you are, then check out the sodium in that. Almost every seasoning that is low-no carb is balls-high in sodium. Also if you happen to be eating any deli meats (for lunch at work or something), that stuff is sodium loaded as well. I think I put on 5lbs of water in a day over the summer because I was traveling and only ate deli chicken lol.

1072

[quote]bigmac73nh wrote:
Bug- It sounds like your protein might be a bit high based on what I was seeing in the .pdf (it looked like Lyle was recommending .5-.7g per lb lbm). I’ve never known too much protein to cause water retention, but at the same time I almost never go over 1g/lb lbm.

Also def get down on the fiber… can make the hemorrhoids not happen and stuff. I like psyllium fiber personally- it’s balls cheap and works well.

[quote]gregron wrote:
(homemade bacon waffles)[/quote]

WTF? That sounds too delicious to be reasonable haha.[/quote]

Actually when on lifting days unless i misunderstood its supposed to be 1.5-2g/lb LBM.

So if anythign i would guess bug is under.

Also my body decided it didnt want a bunch of water and dropped it by haveing to pee a ton last night. So got no sleep but woke up much leaner yet very very flat than yesterday. Waist in 4 days starting the 5th has dropped 1nch.

Sorry for all this hijack. To fix this…Your lifting numbers are sick bro.

1073

[quote]bigmac73nh wrote:

[quote]DeltaOne wrote:
Uhm… how much sodium are you getting from food ?

A normal response to low-carb or ketogenic type diets is the craving and increased consumption of more salty foods. Salt, sauce, condiments, etc, etc, etc. Add that to the associated increase of water intake and you got yourself a bloat.

There can be more to it but I’m too lazy to post all the science.[/quote]

^This is actually a damn good point. Salt can do retarded things to water retention. Are you seasoning your protein with anything? If you are, then check out the sodium in that. Almost every seasoning that is low-no carb is balls-high in sodium. Also if you happen to be eating any deli meats (for lunch at work or something), that stuff is sodium loaded as well. I think I put on 5lbs of water in a day over the summer because I was traveling and only ate deli chicken lol.[/quote]

Also the sodium thing i know i get a decent amount from the diet pop. I drink a lot to keep hunger away

1074

[quote]ryanbCXG wrote:

[quote]bigmac73nh wrote:

[quote]DeltaOne wrote:
Uhm… how much sodium are you getting from food ?

A normal response to low-carb or ketogenic type diets is the craving and increased consumption of more salty foods. Salt, sauce, condiments, etc, etc, etc. Add that to the associated increase of water intake and you got yourself a bloat.

There can be more to it but I’m too lazy to post all the science.[/quote]

^This is actually a damn good point. Salt can do retarded things to water retention. Are you seasoning your protein with anything? If you are, then check out the sodium in that. Almost every seasoning that is low-no carb is balls-high in sodium. Also if you happen to be eating any deli meats (for lunch at work or something), that stuff is sodium loaded as well. I think I put on 5lbs of water in a day over the summer because I was traveling and only ate deli chicken lol.[/quote]

Also the sodium thing i know i get a decent amount from the diet pop. I drink a lot to keep hunger away[/quote]

I’ll have to recheck that I guess… I went through fairly quickly just to check it out, didn’t hang on every word or anything lolz.

EDIT: Yessir, you’re correct. My bad.

1075

Another thing concerning the water retention. Gonna try to keep the technical jargon out as much as I can and simplify it.

Low-carb/keto diets will, obviously, deplete muscle glycogen, once there is no more glycogen avaliable to be degraded, the body starts to looks to alternative molecules to degrade, the best choice in this scenario is fat, which is broken down into ketone bodies and used as energy, this is called Lipolysis. You probably already knew that but there is also a metabolic pathway called Gluconeogenesis, which is basically something your body does to try and convert everything it can into glycogen, things like glycerol, lactate… and amino acids (protein). Burning ketone bodies for fuel is not as efficient as burning glycose ( excuse me for the use of the term “burning”), and since our body has bigger priorities than preserving muscle mass and keeping small ammounts of subcutaneous fat, stuff like keeping our brain functioning and other things, ketosis is considered a “last resort” alternative, so as soon as your body percieves something can be used through Gluconeogenesis, something like, say, aminos from a protein rich diet, it’s gonna do that instead of staying in state of ketosis, which means if someone is ingesting a large ammount of protein and not enough carbs to cause this whole reaction, glucose and glycogen are gonna be generated from protein, and maybe, or maybe not, your body is gonna try and store glycogen if possible, and long story short, you got a bloat.

Sorry if it’s confusing, in a hurry because I’m about to get an MRI

1076

ive noticed this too in the past when going very low carb its the worst thing ever lol. I wonder if just having a carb meal every so often would help it a bit? I know marc lobliner for once of his preps a couple years ago was doing one carb meal every 18th meal, and ate 6-8 a day

1077

[quote]DeltaOne wrote:
Another thing concerning the water retention. Gonna try to keep the technical jargon out as much as I can and simplify it.

Low-carb/keto diets will, obviously, deplete muscle glycogen, once there is no more glycogen avaliable to be degraded, the body starts to looks to alternative molecules to degrade, the best choice in this scenario is fat, which is broken down into ketone bodies and used as energy, this is called Lipolysis. You probably already knew that but there is also a metabolic pathway called Gluconeogenesis, which is basically something your body does to try and convert everything it can into glycogen, things like glycerol, lactate… and amino acids (protein). Burning ketone bodies for fuel is not as efficient as burning glycose ( excuse me for the use of the term “burning”), and since our body has bigger priorities than preserving muscle mass and keeping small ammounts of subcutaneous fat, stuff like keeping our brain functioning and other things, ketosis is considered a “last resort” alternative, so as soon as your body percieves something can be used through Gluconeogenesis, something like, say, aminos from a protein rich diet, it’s gonna do that instead of staying in state of ketosis, which means if someone is ingesting a large ammount of protein and not enough carbs to cause this whole reaction, glucose and glycogen are gonna be generated from protein, and maybe, or maybe not, your body is gonna try and store glycogen if possible, and long story short, you got a bloat.

Sorry if it’s confusing, in a hurry because I’m about to get an MRI[/quote]

Makes sense and agreed with aggars coment maybe some smaller carb meals or even some dextrose during or after training could help. I have no idea but something to play around with.

So delta you would think this would go away after the carb load? Pulling the water in the the glucsoe into muscles?

1078

[quote]ryanbCXG wrote:

[quote]DeltaOne wrote:
Another thing concerning the water retention. Gonna try to keep the technical jargon out as much as I can and simplify it.

Low-carb/keto diets will, obviously, deplete muscle glycogen, once there is no more glycogen avaliable to be degraded, the body starts to looks to alternative molecules to degrade, the best choice in this scenario is fat, which is broken down into ketone bodies and used as energy, this is called Lipolysis. You probably already knew that but there is also a metabolic pathway called Gluconeogenesis, which is basically something your body does to try and convert everything it can into glycogen, things like glycerol, lactate… and amino acids (protein). Burning ketone bodies for fuel is not as efficient as burning glycose ( excuse me for the use of the term “burning”), and since our body has bigger priorities than preserving muscle mass and keeping small ammounts of subcutaneous fat, stuff like keeping our brain functioning and other things, ketosis is considered a “last resort” alternative, so as soon as your body percieves something can be used through Gluconeogenesis, something like, say, aminos from a protein rich diet, it’s gonna do that instead of staying in state of ketosis, which means if someone is ingesting a large ammount of protein and not enough carbs to cause this whole reaction, glucose and glycogen are gonna be generated from protein, and maybe, or maybe not, your body is gonna try and store glycogen if possible, and long story short, you got a bloat.

Sorry if it’s confusing, in a hurry because I’m about to get an MRI[/quote]

Makes sense and agreed with aggars coment maybe some smaller carb meals or even some dextrose during or after training could help. I have no idea but something to play around with.

So delta you would think this would go away after the carb load? Pulling the water in the the glucsoe into muscles?[/quote]

I have no idea, I’ll have to think about it a bit.

Going into a ketogenic state for dieting purposes sounds a bit extreme, if not idiotic, to me, but something called Rapid Fat Loss would probably require something along those line… Personally I’d go with a slow macro cycling approach with 3 low days a week and 2 medium days, where I’d slowly lower carb intake according to results, and one high day to dub as a refeed day at the end of the week.

Uhm… I forgot where I was going with this…

Anyway I’ll think about it and post it back here, too tired now.

1079

Loving the activity in here, srs. Nice to have people to bounce ideas off of. Will get to all your comments later tonight. Need to cook and clean (olol) for the next few hours.

First gonna jot down the workout. Was feeling a bit overstimmed, but was a good workout nonetheless. Stims made me a bit nauseous, but energy was high till I just kinda crashed. Anyways, here is what I did.

OH, and since I was praying for a sub-210 weigh-in preworkout… 207.5… LOL. Down 7lbs or so in under 2 weeks.

Extensive warmup obvi

Lying leg curls - loooong 3 sec negative, HARD full 1-2 count squeeze.
65 x 12
80 x 12
95 x 10
110 x 10

Back squats - these felt good today. I was a little nervous about the thumb growing out of my anus this past week, but I didn’t feel any discomfort at all today, so I went heavy.
135 x 5, 5
225 x 5
315 x 5
385 x 3
425 x 3
455 x 2 - more like 1 and a half rep lol. I didn’t wanna dump the bar and second rep was iffy on depth.

Leg press - feet close, deep stretch on quads, no lockout
3pps x 10
4pps x 10
5pps x 10
6pps x 10

Leg extensions - 1-2count squeeze at top
100 x 10
120 x 10
130 x 10

Lying leg curls - round DOS, heavy
125 x 10
140 x 10
170 x 8

Back extensions squeezing hams and butt, cooldown / mope around being nauseous for 2 minutes.

Doing a free meal tonight, which I’m keeping conservative. Marked difference from last couple days and today in appearance (DaChamp can attest to this). Much needed off day tomorrow.

1080

[quote]bugeishaAD wrote:
Was feeling a bit overstimmed, but was a good workout nonetheless. Stims made me a bit nauseous, but energy was high till I just kinda crashed. [/quote]

What kind of stims you working with? Actually if you could throw down a supplementation list in general that would be kewl.

Glad to hear everything is going well with the diet. Nice work in the gym too.

And yes, your log has been taken over and is now teh RFL/water retention troubleshooting thread lol