Late to the party, but congratulations. This isn’t a small step.
250 calories/day is about half a pound weight loss per week. Problem here: most nutrition labels can be off by 20% or more, which takes up your entire bandwidth of caloric deficit.
Drop calories to a 500cal/day deficit (or as low as you can sustain) and hold it. When you aren’t losing at least 1lb per week, increase cardio by 1 hour weekly.
This isn’t a thing unless you have absolutely starved yourself.
Cortisol can replace fat with water weight, but it does not prevent the fat loss itself. Once the cortisol is lowered, you will watch the scale drop weight; some call this a “flushing” effect.
It’s possible but unlikely. What does the mirror say? Are you bigger/leaner while the scale stays unchanged?
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Thank you so much, man,
Yes indeed it is not nothing, I am happy.
It was really a life goal to have a home in my name
Yes, I totally agree, I made a mistake by being too conservative about the reduction of calories, I should have removed 500 calories directly to start, then I wasted too much time for nothing, I will see how things evolve this week.
I’m so afraid of losing what I gained muscularly
Difficult to answer to that I have never been able to gauge myself in the mirror I really have trouble seeing change, I feel maybe a little more “full” but it’s really light.
I’m gonna measure my waist next week, see what happens.
For cardio with this hyper intensive program I do not see myself adding anything other than very light cardio, the sessions are very hard and my body is beaten every time. It seems to me you’re following Jordan Peters’ programs, so you know exactly what I’m talking about.
It’s only two weeks of program, for the moment I feel like I’m doing what it takes in terms of effort and intensity, it will pay off.
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Better yet, try taking pictures once a month, in the same position, with the same lighting.
If there is no change, adjust course accordingly.
If there is change, change nothing.
Yes. By cardio, I mean easy and sustainable cardio. Anything that doesn’t interfere with your weight training. I use fast paced walking for this (heart rate about 135bpm).
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Hello,
Monday 03/07
Day Off
Sleep : 8h
Walk 40min
Tuesday 04/07
Sleep : 7h
Scott Stevenson’s Fortitude Program
Basic Version / Tier 2
W3D1
Loading Sets Lower (6-12 reps)
Back Squat @125kg = 10 reps
Seated Leg Curls @70kg = 12 reps
Back Squat @125kg = 9 reps (video)
Leg Extensions @98kg = 12 reps
Adductors Seated Machine @52kg = 12 + 4 (30sec rest pause)
Standing Calf Raise @66kg = 12-9 reps
Seated Calf Raise Leg press @66kg = 13-9 reps
Pump Sets Upper
(15-25 reps with intensification technique (partials reps, slow reps, slow eccentric, isometric hold, 21’s reverse etc…)
Chest Fly Machine S.S Seated Cable Row (Neutral grip)
2 sets
Dumbbells lateral raise S.S Crunchs
1 set
Reverse Fly S.S Crunchs
1 set
Standing Curls E-Z Bar S.S Lying Skullcrushers E-Z Bar
2 sets
Not satisfied with my session, I have to raise my level if I want to progress.
The heavy sets on the lower body went well nothing to say, it’s progressing, I’m still not going to failure on the second set of back squat, mentally I have a hard time crossing the threshold of failure on such a big exercise.
I passed the leg curls before the leg extensions, easier for the squat series and then my hamstrings are a bigger weak point than my quadriceps.
Very mixed on the pumps sets, not convinced of the choice of exercises and not enough effort for my taste, I have to progress on these points.
Two sets instead of one on the arms, bad choice of exercise I think not beneficial.
There is nothing to do I must progress, today I come out frustrated from my session.
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Hello,
Wednesday 05/07
Day Off
Sleep :7h20
Walk 1h10
Thursday 06/07
Sleep : 7h
Scott Stevenson’s Fortitude Program
Basic Version / Tier 2
W3D2
Loading Sets Upper (6-12 reps)
Trap Bar Deadlift (high hands) @160kg = 12 reps
Trap Bar Rows @70kg = 15 reps
Pronated Pull Ups @BW+10kg = 8 reps
Bench Press @97kg = 8-5 reps
Standing OHP @55kg = 7-5 reps
Pump Sets Lower
(15-25 reps with intensification technique (partials reps, slow reps, slow eccentric, isometric hold, 21’s reverse etc…)
Incline Leg Press @140.kg = Regular reps
Leg Curls Seated @50kg : Normal + Slows + Partials reps
Leg Extensions @52kg : Normal reps
Incline Leg Press @140.kg = Regular reps
Standing Calf Raise @38kg : Regular reps + low partials reps
Pretty good session,
Not convinced of the rowing trap bar, I wanted to give it a try and try to touch a little more the upper back which is a weak spot.
For thigh exercise I will think about doing something other than Incline leg press to test and vary.
The rest went well, small progress at the Bench Press with 97kg for 8 and 5 reps (against 7 and 6 reps at 95kg last week)
I decided to only do Standing OHP for the shoulders this time.
Tomorrow is my last day working at the agency before leaving on Monday on the road to be commercial, I have the tablet, the car, the phone, there’s more than that, it’s a big challenge and a new life, I will try to make sure I have at least 2 days in the week to do sessions 1 and 2 (sessions 3 and 4 being the weekend).
Tomorrow afternoon I’m not working so I’m going to try to do a 2h walk.
Louis.
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Friday 07/07
Day OFF
Sleep : 6h45
1h30 walk
Saturday 08/07
Sleep : 8h30
Walk 1h
Scott Stevenson’s Fortitude Program
W3D3
Incline Leg Press 6x4 (Muscle Round = clusters with 10s of rest) #210kg : 4-4-4-4-4-5
Incline Squat Machine 6x4 #110.kg : 4-4-4-4-4-3
Leg Extensions 6x4 #79kg : 4-4-4-4-4-3
Seated Leg Curls 6x4 #64kg : 4-4-4-4-2 #50kg : 4
Standing Calf Raise 6x4 #52kg : 4-4-4-4-4-5
Seated Calf Raise 6x4 #66kg : 4-4-4-4-4-6
Larry Scott EZ Curls 6x4 #20kg+EZ : 4-4-4-4-4-3
Standing Barbell Curls 6x4 #35kg : 4-4-4-3 #30kg : 4-4
Pronated forearms extensions seated #20kg = 22 reps
Crunchs pulley #89kg : 4-4-4-4-4-4
Satisfied with my session where I did a good job, the first two exercises are still hard and trying, very intensive session.
I added biceps exercise because with only one I was not full.
I fought the whole session to go as far as I could before I failed.
The weight finally moves, weighed at 76 kg (167.55 lbs) this morning (I was at 77.7 kg (169.75 lbs) last week).
Nice look in the mirror this morning, I found myself drier and denser.
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Hi,
A few photos of this morning, I won’t take any more until mid-August to see the difference.
I have a little over a month to dry out.
Tonight I’ll post this afternoon’s session.
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Sunday 09/07
Sleep : 8h30
Walk : 50 min morning // 1h afternoon = 1h50 total
Scott Stevenson’s Fortitude Program
W3D4
T Bar Row (neutral grip) 6x4 Muscle Round #65kg : 4-4-4-3 / # 55kg : 4-4
Bent Over Barbell Row 6x4 # 85kg : 4-4-4-4-4-7
Lat Pulldown Pronated 6x4 # 66kg : 4-4-4-3 / # 52kg : 4-4
Incline Press Smith Machine 6x4 # 60kg+SM : 4-4-4-4-2 / # 50kg+SM : 4
Incline Cable Fly 6x4 # 20kg/s : 4-4-4-2 / # 14kg/s : 4-4
Seated Shoulder Press Machine 6x4 # 38kg : 4-4-4-4-2 / # 25kg : 4
Seated Machine Lateral Raise 6x4 # 38kg : 4-4-4-4-4-5
Dips # BW+10kg : 4-4-4-3 # BW : 4-3
Double Rope Triceps Pushdown # 34kg : 4-4-4-4-2 / # 20kg : 4
Pretty good session overall, I stagnate on some exercises: Incline Bench, Incline Fly and Lat Pronated Pulldown.
So I will vary next week, I also have to watch over my quality of movement which is sometimes a bit limiting to get one or two more reps.
I added a triceps exercise because not satisfied with the feeling after the dips where I rather felt my pectorals, so I isolated the triceps with the Double Rope Triceps Pushwdown.
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