I am on my third day of backloading and I love it. Hopefully all goes well and I don’t just end up another fat guy in the gym.
7:00 wake up
8:00 Coffee - 2g carbs
9:00 Coffee - 2g carbs
11:00 5oz steak with Cheese sauce (it’s colby jack and heavy cream) - 2g carbs
14:00 Same as above - 2g carbs
18:00 Workout
Side raises - 40x8, 40x8, 40x8, 40x8, 40x8, 40x8, 40x8
Hammer curl 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9
Triceps kickback pronated grip 25x10, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8
19:40 PWO shake 2cups whole milk, 40g dextrose, 75g protein, 1 fuji apple (so I don’t get scurvy) 80g carbs
20:30 Smores bars - 200g carbs
21:30 medium sausage pizza - 200g carbs
TOTAL: 488g carbs
[quote]Siouxfan wrote:
7:00 wake up
8:00 Coffee - 2g carbs
9:00 Coffee - 2g carbs
11:00 5oz steak with Cheese sauce (it’s colby jack and heavy cream) - 2g carbs
14:00 Same as above - 2g carbs
18:00 Workout
Side raises - 40x8, 40x8, 40x8, 40x8, 40x8, 40x8, 40x8
Hammer curl 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9
Triceps kickback pronated grip 25x10, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8
19:40 PWO shake 2cups whole milk, 40g dextrose, 75g protein, 1 fuji apple (so I don’t get scurvy) 80g carbs
20:30 Smores bars - 200g carbs
21:30 medium sausage pizza - 200g carbs
TOTAL: 488g carbs
[/quote]
Sounds pretty fucking awesome bro.
Great eats. Love it. RFL is rapid fat loss. Lyle mcdonald put it out
I’m getting the body fat tested tomorrow morning. The workouts are going to be a bit lacking until I get my equipment built. The pizza left a little to be desired, and I’ve also determined that the lemon bars are far better than smores lol. I’ll take some pics of the stuff I build.
It’s going to be a rack (think the westside rack R-3 from rogue) and a pair of axle thick dumbbells and an axle. I have it all drafted up in a design program so all I have to do is take the measurements off it and but the steel. It’s a lot cheaper to build yourself than to buy it.
Should also take soem food porn pics.
I love oatmeal so much. Downed 8oz dry measure. Put some chia seed, flax seed meal, and pro powder and you have your self a tastey treat. After that 1/2 box of PB cherrios. I love CBL.
Ps sorry i keep dumping my info in here let me know and i will stop
[quote]ryanbCXG wrote:
Should also take soem food porn pics.
I love oatmeal so much. Downed 8oz dry measure. Put some chia seed, flax seed meal, and pro powder and you have your self a tastey treat. After that 1/2 box of PB cherrios. I love CBL.
Ps sorry i keep dumping my info in here let me know and i will stop[/quote]
I can do food porn AND equipment porn! No worries about your info 
The support and collaboration is key here. I’ve also determined that breads might not work the best for me. I woke up a couple pounds heavier today from the back load, and I actually woke up LIGHTER after the lemon bar binge. So I think my key is to keep it to baked goods. Not that I’ll be complaining.
So I’ve been reading over Scott Yards log on EFS and he is also backloading. However he’s actually losing weight lol. Naomi checked out my log and she said things looked good. So I’ve come to the conclusion that…A) I need to stop eating shit, B) I Need to stop eating so many carbs, C) Scott is fatter than I am, so he’ll lose more than me, or I’m just doing this wrong. But I’m not sure.
[quote]Siouxfan wrote:
So I’ve been reading over Scott Yards log on EFS and he is also backloading. However he’s actually losing weight lol. Naomi checked out my log and she said things looked good. So I’ve come to the conclusion that…A) I need to stop eating shit, B) I Need to stop eating so many carbs, C) Scott is fatter than I am, so he’ll lose more than me, or I’m just doing this wrong. But I’m not sure. [/quote]
I’m confused…she said everything looked good but, you are saying you need to change shit?? Am I missing something bro…?
I don’t think your workouts are justifying back loading how many carbs you are taking in… maybe wait to get some legit equipment before you start getting in so many carbs.
[quote]PB Andy wrote:
I don’t think your workouts are justifying back loading how many carbs you are taking in… maybe wait to get some legit equipment before you start getting in so many carbs.[/quote]
That’s kind of what I’m thinking. Get the equipment built and until then keep the backloads lighter and cleaner. FACKO- I don’t think there is too much wrong with my backloads, just need to fine tune some things (less shit, more rice). On a lighter note though since I started the process on Christmas I’m consistently about 5 pounds lighter. So that’s not a bad thing Oh and stay tuned for the big update tomorrow morning for my bodyfat.
7:00 wake up
8:00 coffee
11:00 5oz steak with cheese sause - 2g carbs
15:45 4oz steak with salad and cheese sauce - 2g carbs
20:00 9oz chicken, 1/2 bell pepper, green onion, spinach, bean sprouts, cheese sause - 4g carbs
TOTAL 8g carbs
BODY COMPOSITION UPDATE:
The report was 4 pages long, but all the relevant information is listed on the page I uploaded. And for those wondering my BMR is 2620.
Initially I was shocked that my bf% was this low, because I certainly don’t look this lean. I would guess I’m one of those lucky guys who carries all his fat weight around the waist (I have visible veins in my arms, shoulders, quads and calves). Anyway after the initial shock I had the tech re-test me to make sure there wasn’t any error on my part and the result was the same. I also seriously doubt that there is a grand scheme with these people to make their customers think they have a lower body fat percentage than they really have. So without any further rambling…here’s the test result.
Ha that is exactly like i am. Veins in arms shoulders, legs, shit even on my the front of my hips. Its that damn 4inch circle around my waist that accumulates all of my BF. It sucks!
[quote]Siouxfan wrote:
BODY COMPOSITION UPDATE:
The report was 4 pages long, but all the relevant information is listed on the page I uploaded. And for those wondering my BMR is 2620.
Initially I was shocked that my bf% was this low, because I certainly don’t look this lean. I would guess I’m one of those lucky guys who carries all his fat weight around the waist (I have visible veins in my arms, shoulders, quads and calves). Anyway after the initial shock I had the tech re-test me to make sure there wasn’t any error on my part and the result was the same. I also seriously doubt that there is a grand scheme with these people to make their customers think they have a lower body fat percentage than they really have. So without any further rambling…here’s the test result. [/quote]
Damn… 7% bf though? I remember on page 4 you said 12% and I thought that seemed about right… but alluded that your anterior pelvic tilt might be making your belly protrude
I guess its time to start Density Bulking, ya?
[quote]gabex wrote:
[quote]Siouxfan wrote:
BODY COMPOSITION UPDATE:
The report was 4 pages long, but all the relevant information is listed on the page I uploaded. And for those wondering my BMR is 2620.
Initially I was shocked that my bf% was this low, because I certainly don’t look this lean. I would guess I’m one of those lucky guys who carries all his fat weight around the waist (I have visible veins in my arms, shoulders, quads and calves). Anyway after the initial shock I had the tech re-test me to make sure there wasn’t any error on my part and the result was the same. I also seriously doubt that there is a grand scheme with these people to make their customers think they have a lower body fat percentage than they really have. So without any further rambling…here’s the test result. [/quote]
Damn… 7% bf though? I remember on page 4 you said 12% and I thought that seemed about right… but alluded that your anterior pelvic tilt might be making your belly protrude
I guess its time to start Density Bulking, ya?[/quote]
We’ll see lol. Like the post said, I can almost guarantee I carry it ALL around the midsection which would make me look a lot higher than I am. Because who honestly bases their bf% by their quad vascularity? I was just as shocked as you. I’ll have to get a tan and take some update pics.
OFF DAY
6:00 wake up
8:00 BF test
12:00 Meat lovers skillet from Denny’s. (I know I know, I didn’t eat the hash browns or pancakes. So it was meat and eggs and cheese) - 9g carbs?
18:00 8.7oz chicken, red, orange and yellow bell pepper, spinach, onion, green onion. All sauteed in sesame oil - 5g carbs (this is the bulk of my diet, some lean meat, mixture of colored vegetables, sauteed in some sort of oil. May or may not make an omelet out of it)
21:30 3eggs, 4oz chicken, 1.5oz cheese - 5g carbs
TOTAL: 19g carbs
[quote]facko wrote:
[quote]Siouxfan wrote:
7:00 wake up
8:00 Coffee - 2g carbs
9:00 Coffee - 2g carbs
11:00 5oz steak with Cheese sauce (it’s colby jack and heavy cream) - 2g carbs
14:00 Same as above - 2g carbs
18:00 Workout
Side raises - 40x8, 40x8, 40x8, 40x8, 40x8, 40x8, 40x8
Hammer curl 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9, 45x9
Triceps kickback pronated grip 25x10, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8, 25x8
19:40 PWO shake 2cups whole milk, 40g dextrose, 75g protein, 1 fuji apple (so I don’t get scurvy) 80g carbs
20:30 Smores bars - 200g carbs
21:30 medium sausage pizza - 200g carbs
TOTAL: 488g carbs
[/quote]
Sounds pretty fucking awesome bro.[/quote]
Not sure about this “workout” though! Is this some kind of Specialisation or what? I dont see how laterals, curls and kickbacks necessitate over 400grams of carbs.
It’s not really anything special. It’s what I can do in my backyard before I build my equipment. My arms and calves are what need the most work, so I work them the most. Although it’s a single exercise it’s also 90+ reps. Which is the same amount you’d do if you did a 3x10 for 3 different arm exercises. And did you happen to see my body composition analysis? I can pretty much backload anything I want at this point haha. Although I won’t be. Just saying
[quote]Siouxfan wrote:
It’s not really anything special. It’s what I can do in my backyard before I build my equipment. My arms and calves are what need the most work, so I work them the most. Although it’s a single exercise it’s also 90+ reps. Which is the same amount you’d do if you did a 3x10 for 3 different arm exercises. And did you happen to see my body composition analysis? I can pretty much backload anything I want at this point haha. Although I won’t be. Just saying [/quote]
Thanks for the reply. I cant see any pics in this thread at work for some reason. I will try to remember to check them out at home.
So in essence it is a kind of spec workout?