I haven’t checked in for awhile, but things are still going good… middle of my 8th week, still holding somewhat steady at 226 (from 254 starting)… bringing my carbs up from 50 to 150 a day is making me feel better… but it’s hard to stomach 2 total dry cups of oatmeal a day… (dry measuring before adding water, divided into 4 servings)… I think I screwed up my shoulder yesterday squatting… I think I stood a bit to straight at the end of a rep of 315 and seemed to lean backwards, which caused my arm/shoulder to move back to hold on… my shoulder made a few quick noises, and today it hurts like a bitch !!.. if I can’t take ibuprophen, but what about anything else ???.. haven’t had a cheat day since last Tuesday. Haven’t felt the need or desire for one, but next time I do want to, I will… (well, at least that they’re 7 days apart)
Ok, just wanted to let everyone know what’s going on with me and at the same time bump the thread back up for more replies as it has started to fall off.
As many of you know, I started my strength cycle this week...did the 1x5 workout today and will be throwing forearms into tommorow's routine. Even though I'm working out everyday, the low volume is making things incredibly enjoyable.
I ended up at 7.2% at the end of my steroid diet cycle, but I'm looking to get down to around 5% on the calipers by the end of this cycle. Will be incorporating some sprint and/or cardio work as well...will probably do my first session tommorow morning.
Hope everyone else is doing well; please keep me informed on your progress and let me know if I can be of help in any way.
-Joel Marion
Podge - tylenol (acetominophen) is a good pain killer but is not an anti-inflammatory so it won’t inhibit muscle growth as much
I'm enjoying my transition to maintenance and I will post more details later.
Keep up the good work everyone. You are all an inspirational source for me. You are doing great!
Joel, just curious as to what ab/oblique exercises you were doing during this phase…I want to do 5x5 training for my abs probably twice a week during my cutting phase, and like everything else, with only two exercises. I’m not sure what two exercises to narrow it down to though, as I normally work abs with multiple exercises. Any suggestions?
Woo hoo! We’re starting the 5x5 program today! Thanks so much, Joel for taking the time to put our program together! Very excited.
Am gonna actually get "all serious" about diet beginning next week. I plan for one night to be "un-serious" - which is Friday. Hey, Spider-Man opens and we got a group going......so, I wanna have some fun/beer. ;-) Other than that, my goal is 8% by June 1. And dangnammit, gonna be there! You people on this thread have been VERY inspiring!
I am 5’10" 170lbs. I have been low carb, b/t 50-100 grams of carbs a day for about 3-4 weeks. Currently doing EDT. I am stalled at about 10%, calories around 2200. Can upping my carb count actually assist in helping me get below 10%. I also play basketball hard for an hour or more 3 days a week. I am looking for some sort of change to drop additional bf%. Thanks
The exercises in the Real Abs article by Coach Davies this week are awesome. I’ve been doing them this week, and my whole core feels stronger then ever. I had so many people asking me what the hell I was doing in the gym. I love this magazine.
i’m glad that you all have been getting back on this thread. i’m about 16% now, and it seems that the weight loss has been slowing, even with sprinting. anybody have some ideas where i can get out of this rut ? it’s more of a phsycological rut i think… things have slowed to where my focus isn’t as sharp as it used to be… i’m wanting to try something different… Joel, since you’ve done the ABCDE diet (i assume the 5 day version) would that be a possibility to do ??.. also at 16%, do you all think it’s possible to be at 10% or even 8% in another 8 weeks ??
I’m working the abs once or twice a week also via the 5x5 method. My exercise are as follows:
Janda Sit-ups
Heavy-weighted Side Bends (None of these side-bends with 15lb dumbbells; start with a 75 pounder and then go up or down base of the degree of difficulty) Also, your back should be moving in the horizontal plane only; if you start leaning forward or backward, you are going to hurt yourself.
Podge- I used the two week cyclitic approach to the ABCDE diet. During the cutting cycles I consumed ~8 cal/lb of LBM, and utilized the protein cycling recommendations in the article (this was fundamental in retaining lean mass). If you could, I'd use some 4-AD-EC if you attempted this. Also, I wouldn't go with the Tylenol (acetometaphine), I have a study sitting right here and front of me that says it sucks just like Ibuprofen.
*NOTE FROM MOD: You guys may want to start Part 3 of this thread. Getting a little long.
Approaching the end of week 2 of keto diet. Weigh-in tomorrow. Does 12 lbs of fat loss by June 1st seem like an achievable goal? My first week I lost about 6 lbs, all water.