I am very interested in this thread because this diet and workout program seems like it would fit right in line with my goals. If this goes the way I anticipate it will then I might have to hire Zraw and Stronghold 
[quote]Smashingweights wrote:
I am very interested in this thread because this diet and workout program seems like it would fit right in line with my goals. If this goes the way I anticipate it will then I might have to hire Zraw and Stronghold :)[/quote]
What kind of goals do you have?
[quote]krummdiddy wrote:
[quote]Smashingweights wrote:
I am very interested in this thread because this diet and workout program seems like it would fit right in line with my goals. If this goes the way I anticipate it will then I might have to hire Zraw and Stronghold :)[/quote]
What kind of goals do you have?[/quote]
Maintain strength and lean up.
I REALLY hope some younger lifters are taking away alot from thisā¦the fact that someone carrying as much muscle as HT is getting started in the 2000-2500 cal range. I just hope itās an eye opener to many of the members around here who seem to think anything under 3000 cal will instantly put them into perma-catabolism.
[quote]heavythrower wrote:
[quote]zraw wrote:
Here is what I would like every week, as a report
- Your weight (would be better if you can take it every day, upon waking up) but I need at least ONE measurement that is fix every week
- Measurements for : waist, chest, thighs, arms
- Pics every 2weeks
- Small note about strenght levels/energy levels[/quote]
no problems, will do.
question, do yo want me to post my workouts here too, and i suppose all pics , weigh-ins and all other updates should be done on this thread as well too>?[/quote]
What I asked for all in this thread yes
As far as full workouts are concerned you can check wtih stronghold but I dont need them, personally
Im.in nyc for the weekend so probably wont post.much if at all till monday
[quote]jskrabac wrote:
I REALLY hope some younger lifters are taking away alot from thisā¦the fact that someone carrying as much muscle as HT is getting started in the 2000-2500 cal range. I just hope itās an eye opener to many of the members around here who seem to think anything under 3000 cal will instantly put them into perma-catabolism. [/quote]
Yea I feel like if I maintain a good amount protein I should be okay. The last time I tried to cut I think I over did it because I was at 2100 calories but I did lose quite a big of weight I just couldnāt keep it up. This time I am going to add another small meal and try to be at 2500 and see how that worksā¦
[quote]zraw wrote:
[quote]heavythrower wrote:
[quote]zraw wrote:
Here is what I would like every week, as a report
- Your weight (would be better if you can take it every day, upon waking up) but I need at least ONE measurement that is fix every week
- Measurements for : waist, chest, thighs, arms
- Pics every 2weeks
- Small note about strenght levels/energy levels[/quote]
no problems, will do.
question, do yo want me to post my workouts here too, and i suppose all pics , weigh-ins and all other updates should be done on this thread as well too>?[/quote]
What I asked for all in this thread yes
As far as full workouts are concerned you can check wtih stronghold but I dont need them, personally
[/quote]
If itās not too much trouble, I would like to see them recorded here.
[quote]krummdiddy wrote:
[quote]jskrabac wrote:
I REALLY hope some younger lifters are taking away alot from thisā¦the fact that someone carrying as much muscle as HT is getting started in the 2000-2500 cal range. I just hope itās an eye opener to many of the members around here who seem to think anything under 3000 cal will instantly put them into perma-catabolism. [/quote]
Yea I feel like if I maintain a good amount protein I should be okay. The last time I tried to cut I think I over did it because I was at 2100 calories but I did lose quite a big of weight I just couldnāt keep it up. This time I am going to add another small meal and try to be at 2500 and see how that worksā¦[/quote]
On the other hand everyone is different. I rarely have to drop below 2800 on a cut and thatās at the very end, I start around 3200-3500. But Iāve never gotten below 11-12% as my goal isnāt to compete or get super shredded, I assume I would have to dip lower if I would try to get sub 10%.
todAY
DAY 1 WITH DIET AND DAY 2 WITH WORKOUT
weight this afternoon after sleep(remember, i work 12 hour night shifts 6p-6a so everything is reversed for me) 210.8lbs
followed diet to the letter, do not feel hungry, and in fact, up until last night i had been starving myself trying to lose weight, (went from 225 to 208 in 3 weeks) so actually i had a hard time finishing the meals, actually too full!
workout-
pre exhaust circuit-
a1 rear delt swints 3x30x40lbs x3
a2 stretcher pushups with cose grip and feet on incline 3x20xbodyweightx 3 rounds, ik am actually pretty good at these, i used heavy push ups quite a bit last year or two due to shoulders not letting me barbell press, and i got stupid strong on chain pushups, so strong i wont mention my best cuz it will probably be called bullshit.
a3 spideer crawls, did these standing against a wall with a short mini band x 3 rounds, finished the circuit 9 minutes 44 seconds.
axil press - 3x8x75kg
low body pre ex circuit-
b1 pendally death marches (substituted for walking gm) 12 steps each leg with 40lb db
b2 band gm with monster mini 3x20
b3 goblet squat 70lb with WIDE stance 3x 12 fininshed this almost 10 minutes on the dot
dead squat bar deadlift 1x20x125kg this almost induced me passing out and puking. serious. i had to stop, i will do the lats later or tommorrow. this kicked my ASS =(
question for Z when he gets back: i LOVE avocados, is there any place i can put them in my diet>?
ok, about 30 minutes after i stopped the above workout due to nausea, my stomach settled and i went back out and finished with pendaly rows and incline bench prone barbell shrugs/pulls. 20 minutes continuous work.
death marches: start at 2:24 sec mRK
Ya HT Iāve done those death marches and theāre no joke,hard stuff.
Iām fine with that substitution. Same general idea. If theyāre easier on your knees but still get things pumped up good, then weāre good to go.
If you felt like you were going to hurl from the DSB Pulls, you were doing it right
Good to hear that youāre feeling good about the diet portion of the program. Nail everything down for the next few months and I think youāre going to surprise people with the progress you make.
[quote]heavythrower wrote:
ok, about 30 minutes after i stopped the above workout due to nausea, my stomach settled and i went back out and finished with pendaly rows and incline bench prone barbell shrugs/pulls. 20 minutes continuous work. [/quote]
Awesome keep up the work! I am going to have to try that death march! Looks intense if you do it long enoughā¦
[quote]Mtag666 wrote:
[quote]krummdiddy wrote:
[quote]jskrabac wrote:
I REALLY hope some younger lifters are taking away alot from thisā¦the fact that someone carrying as much muscle as HT is getting started in the 2000-2500 cal range. I just hope itās an eye opener to many of the members around here who seem to think anything under 3000 cal will instantly put them into perma-catabolism. [/quote]
Yea I feel like if I maintain a good amount protein I should be okay. The last time I tried to cut I think I over did it because I was at 2100 calories but I did lose quite a big of weight I just couldnāt keep it up. This time I am going to add another small meal and try to be at 2500 and see how that worksā¦[/quote]
On the other hand everyone is different. I rarely have to drop below 2800 on a cut and thatās at the very end, I start around 3200-3500. But Iāve never gotten below 11-12% as my goal isnāt to compete or get super shredded, I assume I would have to dip lower if I would try to get sub 10%. [/quote]
^This. People are always surprised at how many calories I take in when cutting, usually around 2700-2800 for a good chunk of a 16 week prep. Of course how you break down your macros, what your training looks like (volume wise), and how much muscle you are honestly carrying will all factor in.
S
Dropping in support for HT. Youāve got the drive and determination to do great here. With Zrawās and Strongholdās (and otherās advice) well thatās just out of this world. Hope all the guys on threads like these really do great. We need more of these type of threads.
thanks Xander,
today body-weight 213.8 up 3lbs! i told you all that after starving myself for nearly a month, it felt like i was stuffing myself with this diet, as a matter of fact, the first day i did not finish all of meal #4, and yesterday i did not do #4 all together, thats right, i skipped a meal and i am still gaining weight.
i do look maybe a little fuller and ātighterā though in the arms.
upper pre-ex:
6 way-3x12x10lbs
rear delt raises3x12 x25lbs
slight decline db press 3x8x60lbs
swiss bar press plus 80LBD chains 1x20x80kg
low body pre exhaust:
ghr 3x12xbw
lunges 3 x 12xbw
db sldl 3x12x100lbs
main event-
snatch grip deadlift with 180lbs chain 5x3x140kg
puked. serious, lost my eggs.
shower and now i am recovering as i type this.
EDIT: it took a couple of hours and an long nap for my stomach to settle down, tried to down a shake for meal # 2, but could not even finish 1/2 of it. i dont know how much of meal 1 ended up on my garage floor, but it was significant.
sacked up and went to the garage and hit lats HARD, i superseated dead stop dumbbell rows wigh meadow row, for 20 minutes strait. i my heaviest db is 100lbs, so that was kept in the high rep range, but i piled on the plates fort the meadows rows and ended up with 7 25lbers on for 6 reps for my last set. now, about 4 hours later, i am already getting sore. i was able to eat all of meal # 3, but i really had to force it down, i am stuffed and sleepy, looks like i am going to go to bed with only 3 meals again.
i was curious, i weighed myself again after a good poop and pee, just moments ago, and i have LOST 2 lbs during the day, down to 212 even (down from 213.8).
strange things happening to my body.
my waistline seems a little softer and not as trim as it did at 208, but my arms are filling out some, and my legs are looking sick. wife noticed them and took a pic when i was just standing at bathroom shaving and they looked like i was flexing them and they were relaxed, lol.
i will take a video next time, but i played around with my form/technique on the snatch grip deads to find a form that put the most stress on my legs, and the way i did it was to use a very wide grip, but also widen my foot placement quite a pit, just outside of shoulder width
this resulted in me sort of leaning way over the bar, my chest over my knees, but man i really felt a big push from my quads and hips, especially near the top when the chain is fully loaded.
for those of us whos ruined knees prevent us from squatting effectively, or if you are just looking for a new kick ass low body exercise, give this a try!!!
[quote]jppage wrote:
Ya HT Iāve done those death marches and theāre no joke,hard stuff. [/quote]
fucking a J. for the newbs to this movement, keep ego in check with weight at first, is seems easy at first, but it catches up with you and easy to get sloppy and pull something in your groin or back if not careful. think of this as a volume/accumulative type exercise, not a heavy balls out movement.