I've Dropped the Ball

Bigger Stronger Leaner Competitive Bodybuilding
21

[quote]FightingScott wrote:
Defekt wrote:
FightingScott wrote:
Defekt, right off the bat I can tell you that Waterbury’s 10X3 isn’t the way to go.

Any sugestions on what to follow lifting/cardio wise, and why you feel that wont work?

Try Dave Tate’s Trilogy Ebook. It’s a program made for putting on/keeping size during a cutting phase. You cycle between High Volume/Low Intensity, Medium Volume/Medium intensity, and Low Volume/High Intensity.

So Chest workouts on High Volume might be Machine Press, Medium Volume might be Dumbbell Bench, and High Intensity might be a 1-Board Press.

Legs would be High Volume - Leg Press, Medium Volume - Belt Squat, Low Volume - Safety Squat Bar.

You can obviously change exercises to suit your needs and suit what’s available. Substitute Belt Squat with Hack Squat, etc.

It’s free right now if you buy anything. [/quote]

I’m probably going to end up getting that, it looked like a good buy, thanks for the advice.

22

[quote]bugeishaAD wrote:
Defekt, I’m kind of in a similar boat as you mentally. I got up to 6’1", 225lbs at maybe 16-17% bf (hard to tell due to the constant food and water bloat), and I’m currently leaning out.

Everyone here has thrown a lot of good advice your way. I’m just gonna keep doing what I’m doing lifting wise, attempting to maintain/increase strength levels, keep an eye on different bodypart measurements and make sure the weight comes off slowly.

You can do it man.[/quote]

Keep us posted, and good luck :smiley:

23

[quote]The Mighty Stu wrote:
Defekt wrote:
The Mighty Stu wrote:
Alright, thanks.

As for lifting then. Should I continue to try to progress as if I were eating a caloric surplus? I mean, I have a few lagging groups, could I start to hit them while dieting, or is it a waste of time?

Well, I’ve been training as hard as I can while dieting, and although I wouldn’t do anything ‘stupid’ (my training partner keeps reminding me that I’m more suceptable to injury), definitely keep the intensity up if you can.

I don’t see why you can’t bring up lagging parts a bit. YEs, everyone will jump on the ‘you can’t build and cut at the same time’ thing, but I honestly think my hams have come up while dieting (sure, the detail may just be making them look bigger).

Cordova told me, when I asked about this, that he has made gains while dieting as well. He rationalizes that when the body is in preservation mode, it may actually be more suceptable to growth. I’m not the one to get into the scientific mumbo jumbo, but even if you can’t gain,… train like you can -lol.

S
[/quote]

This makes sense in some odd way

24

14% BF and you think you’re overweight?

I think it’s stupid to cut down first at this point if your goal is to be larger.

You can either lose some fat now and then go on a bulk to just gain more fat, or you can just focus on gaining slowly 1 lbs or slightly less per week (but enough to track progress), get bigger then cut down.

That’s just my thoughts.

Is it really that big of a deal to see abs? I mean, don’t get me wrong, seeing them is great, but at this point you have a much larger goal than just seeing your abs.

25

[quote]Defekt wrote:
FightingScott wrote:
Defekt wrote:
FightingScott wrote:
Defekt, right off the bat I can tell you that Waterbury’s 10X3 isn’t the way to go.

Any sugestions on what to follow lifting/cardio wise, and why you feel that wont work?

Try Dave Tate’s Trilogy Ebook. It’s a program made for putting on/keeping size during a cutting phase. You cycle between High Volume/Low Intensity, Medium Volume/Medium intensity, and Low Volume/High Intensity.

So Chest workouts on High Volume might be Machine Press, Medium Volume might be Dumbbell Bench, and High Intensity might be a 1-Board Press.

Legs would be High Volume - Leg Press, Medium Volume - Belt Squat, Low Volume - Safety Squat Bar.

You can obviously change exercises to suit your needs and suit what’s available. Substitute Belt Squat with Hack Squat, etc.

It’s free right now if you buy anything.

I’m probably going to end up getting that, it looked like a good buy, thanks for the advice.

[/quote]

It even has a Cardio Plan.

26

[quote]jehovasfitness wrote:
14% BF and you think you’re overweight?

I think it’s stupid to cut down first at this point if your goal is to be larger.

You can either lose some fat now and then go on a bulk to just gain more fat, or you can just focus on gaining slowly 1 lbs or slightly less per week (but enough to track progress), get bigger then cut down.

That’s just my thoughts.

Is it really that big of a deal to see abs? I mean, don’t get me wrong, seeing them is great, but at this point you have a much larger goal than just seeing your abs.[/quote]

Its a couple of factors, really. I dont have the motivation to gain right now. I know that if thats my goal, I wont follow through, Ill eat like shit, just get fatter. I’ll put on some muscle, but I really just wont bring that intensity that is needed.

I still plan to go on a long bulk to hit my final goals, but the way I view it, is that I can spend the next two years going from 8-14% bodyfat, or 14-20%. Also the difference from having to diet down from 260, or 230 in the end.

27

Supplement wise, I’m going half assed. I There are certian ones I’ll be throwing in half consistantly. Ill try to take some fish oil everyday, and mix some cinnamon with food, cause I have that laying around.

Hopefully I’ll be able to afford Rez-V. I would guess I have medium-high estrogen, and why not bring that down a bit. Lately I’ve also noticed symptoms of increased testosterone, which will probably last until I’m like 22. Its like I just hit 3/4 of the way through puberty. But from my basic understanding of hormones increased T = increased conversion/synthesis/(what is the word im looking for) of estrogen

correct me if i’m wrong please

28

Your numbers are off or maybe your future number is off. You should be able to see or be very close to a 6 pack now, if not maybe you just need some more stomach muscles to create separation. Nobody can tell you without a picture. You may also make very noticable gains in muscle and fat loss if you just improve your diet, and workout.

29

[quote]Defekt wrote:
Its like I just hit 3/4 of the way through puberty.
[/quote]

I’m 22, and I’ve said the same thing after getting serious about training and nutrition/supplementation the last several months. It feels like a second puberty, but it’s prob just a resurgence or spike in t-levels.

[quote]Defekt wrote:
Supplement wise, I’m going half assed. I There are certian ones I’ll be throwing in half consistantly.
[/quote]

If cost is the reason for going half consistently, then I believe you are better off using a supplement for 2 weeks on / 2 weeks off than sporadically or an every other day type of thing. You will at least receive the full benefits of a supplement for half a month, instead of half the benefits (assuming all things are equal) for a full month.

I also don’t know what it would hurt for you to post a pic so people can give you more accurate direction based on your appearance.

30

[quote]Airtruth wrote:
Your numbers are off or maybe your future number is off. You should be able to see or be very close to a 6 pack now, if not maybe you just need some more stomach muscles to create separation. Nobody can tell you without a picture. You may also make very noticable gains in muscle and fat loss if you just improve your diet, and workout. [/quote]

I would consider myself “close” to a 6pack. If I poke my stomach theres maybe a bit over 1/4 of an inch of fat at the fattest part, but its there.

The goal is basically to do just that, make gains. Currently my goals are a bit mroe fat loss oriented, but I would love to increase strength while this is happening.

31

[quote]kylec72 wrote:
Defekt wrote:
Its like I just hit 3/4 of the way through puberty.

I’m 22, and I’ve said the same thing after getting serious about training and nutrition/supplementation the last several months. It feels like a second puberty, but it’s prob just a resurgence or spike in t-levels.

Defekt wrote:
Supplement wise, I’m going half assed. I There are certian ones I’ll be throwing in half consistantly.

If cost is the reason for going half consistently, then I believe you are better off using a supplement for 2 weeks on / 2 weeks off than sporadically or an every other day type of thing. You will at least receive the full benefits of a supplement for half a month, instead of half the benefits (assuming all things are equal) for a full month.

I also don’t know what it would hurt for you to post a pic so people can give you more accurate direction based on your appearance. [/quote]

Its somewhat that, yes. I cant afford supplements 100% consistantly, and when I do get them, I try to space them out.

Maybe I would notice a benefit of cycling them instead of only noticing half the effects, I’ll give it a go and see what happens.

As for pictures, my camera is broken currently, but I’m sure I could get one from someone I know within the week.

http://www.T-Nation.com/free_online_forum/pictures_pics_photo_body_image_performance/back_pic_midway_through_cut

thats the most recent picture I have, after that I pretty much where I stopped my cut, I was about 194 there. I’ve probably gained some fat, and lost some muscle, but I mean, I haven’t gone THAT downhill compared to there.

35

You think you’re overweight there?

It’s up to you and your goals.

36

I just got back from the gym, did back and triceps day. So far I LOVE bodypart splits, and “aggressive” stretching.

I snapped these pictures a few minutes ago on my phone, so the quality is a bit shitty, but it shows you guys where I’m at.

I think I need to bring up my triceps and hamstrings most of all, and my traps somewhat. Calves have always given me trouble, but I’m working on the shitheads.

I have a question as far as diet goes. I am thinking about trying to have almost half of my calories of the day around training. Would this be a good idea? If I were shooting for 2500 calories, I would eat 3-4 mealsof 300-500 calories, with maybe 40 grams of carbs total in those meals, and following training eat 1000 or so calories, with up to 200 grams coming in this time. Does this sound like it would work? I mean, it makes sense to me that it would.

37

[quote]jehovasfitness wrote:
You think you’re overweight there?

It’s up to you and your goals.[/quote]

Id like other opinions on this before I respond in detail, I appreciate your input though, seriously.

I’m having difficulty balancing intermediate goals with long term ones.

38

You don’t look that fat to me… leaner than me at least haha. Get big!

39

Based on those pics I don’t think you look fat, but it’s a personal thing and if feel like you need to refocus on some fat loss for a while then really it’s up to you. Only you really know where your head is at and at the end of the day that is what will make or break whatever you do.

As long as you do it sensibly and conserve as much muscle as poss it’s not the worst thing you could do. At least you actually have some muscle to cut down to!

40

Nice! You have some decent size there… can’t wait to see your after pics… I think you look fine… but as everyone else has said… it’s a personal thing… if YOU think you’re fat… then you are… so get at’r!

41

DO. NOT. CUT.

[quote]Defekt wrote:
jehovasfitness wrote:
You think you’re overweight there?

It’s up to you and your goals.

Id like other opinions on this before I respond in detail, I appreciate your input though, seriously.

I’m having difficulty balancing intermediate goals with long term ones. [/quote]

42

I;m assuming your long term goal is to gain size and that you’re barely 20?

you’re at a good point for gaining size.

GEt a haircut, though…you look like a smoother stefanogym.

If you have a photoshoot scheduled in the next month, then cut.

43

I guess the general consencious is that a cut isnt the best option, but not the worst. A “recomp” might be in order here, and thats what I’ll try.

I’m going to stay a BIT lower calories for the next 3-4 weeks in an attempt to nail my diet as it needed some correction.

I appreciate your input though guys, without your words this cut, or downphase may have lasted longer than needed. Its like, my abs are right there and I might as well uncover the bitches.

Bodyfat today was 13.6% roughly, at a weight of 196, moderate carb intake the last few days.

I think I’ll only take the next two months maybe and try to hit 10%, instead of 6-7.

On a side note, my triceps feel like someone was beating them with bats while I was sleeping, good thing todays shoulder day is low volume, or I might not have been able to take the workout.