I am jumping in here before reading the rest of the posts, so my apologies if I missed something.
I don’t think going from 26% to 15% in three months is realistic. Let’s do the math. Say you are 290 at 26%. That is 215 of LBM.
250 at 15% is 213# of LBM. That means you would have to lose 38 pounds of fat while only losing two pounds of LBM - not realistic.
At least not without copious amounts of “supplements.”
Now, I will be honest. I’m a skinny little fucker compared to you, so your mileage may vary, but I have found that when I cut, I typically lose LBM and fat similar to what my body composition already is.
I am about 20% (17.4% but who is counting). That means if I lose ten pounds, two of them are LBM (well 1.74 but who is counting).
You big strong boy. I would focus on the mirror. In my limited experience, that means diet hard, lift heavy as your strength allows (maybe one heavy set rather than three), go heavy protein.
@The_Myth please don’t ever STFU and find the door in my log: your presence is always welcomed, as is your perspective. It was pretty cool to see us similarly aligned without a prior bias.
AM WORKOUT (0410 Wake up via alarm)
75 KB swings w/55lb bell
2 mile walk w/80lb vest
.75 mile walk w/o vest
50 band pull aparts
Breakfast
Short walk with dog
Notes:
Training motivation incredibly low this morning. Alarm went off and I spent a solid minute contemplating rolling back over and sleeping in. I’m pretty sleepy in general, despite getting some good sleep. There is a possibility I am getting sick, although aside from sleepiness and a bit more body fatigue than usual I don’t have any other symptoms. With it being just a walk day, it may also have been part of the issue: hard to get excited about it, but I knew it was ultimately good for me, and I’m trying my hardest to remain as compliant as possible with the training (outside of having swapped out the forearm work).
It started to rain toward the end of my 2 miles, and I was wearing my vest with iron plates, so I booked it back home, shucked it off and did the rest of the walk without the vest. Still moved at a 3.0 pace this whole time, which is good to see.
We got in a 4.5 mile walk as a family yesterday. I’ve been going shirtless, getting maximum sun exposure. I’m glad my kid isn’t too embarrassed about that.
Another Tang Soo Do tournament prep night tonight. Tournament on Saturday. I will be doing open hand forms, weapon forms (long staff/bo/bong depending on your language) and sparring.
which vest do you have? I’ve got a Cap 40lber I picked up a few years ago for $20 at a garage sale, but would like to be closer to 100lbs.
Last summer my son was so embarrassed. I couldn’t be shirtless anywhere… and I’m in Texas. He took his shirt off a few weeks ago for first time and looked at me and winked. He’s been shirtless any time the suns out since. Haha kids are great.
I’ve got 3, haha. Today, I used the Ironmaster vest, which I am a big fan of because it uses the same plates as the dumbbells and kettlebells so the whole system is modular, but, as I wrote, it means weather is a consideration. I also have a CAP Barbell 80lb vest with sand weights, which I use when the weather is poor. I don’t care for the way the weight is distributed compared to the Ironmaster: it’s more around my hips vs on top of my chest. I also have a 45lb “Perfect Fitness Weight Vest” I got off the facebook marketplace about 5 years ago, which is something I throw on if I ever want a lighter load and don’t want to set up the other 2 vests. It’s very floppy around the midsection and not great for bodyweight work, but for walking it works just fine.
And good on your son! That sun exposure is so key.
This is how I feel about my Cap. It also flops around on my waist. I’ve been walking around the block holding my 100lb slam ball, but my bicep tendon isn’t happy. I’ll look into the IronMaster. Thanks
Absolutely dude! You could try shouldering that slamball while you walk to take some of the stress off the biceps. I’m a fan of that approach with a keg.
@LoRez It’s honestly the least interesting thing to me, haha. I got some weapon training when I did Tae Kwon Do as well. I can make nunchaku look cool, and the staff technique we’re learning is practical enough, but if I really ever wanted to get hardcore into it I’d wanna pick up some arnis/escrima/kali. Short stick and knife work makes sense to me, and also seems transferable to open hand/vice versa. @kdjohn had some awesome experience to pass on with that.
@simo74 Perfect for some long miserable walks, haha.
AM WORKOUT (0406 wake up via dog)
DOGGCRAPP Week 7, Workout A1
DB Bench
20x20lb
15x45
10x70
20+5+3x90
70 Second weighted dip stretch w/105lbs (tapped out)
Behind the Neck Press
12xBar
10x65
8+3+3x125
90 Second shoulder stretch
Close grip axle lockouts
20xAxle
10x136
3x186
8+4+3x211
90 second tricep stretch w/57.5lb KB
NG Chins
8xBW
5x1 chain
8+3+3x2 chains
90 second hanging lat stretch w/105lb
(5) Texas Deadlift Bar Mat Pull
4x135+chains
1x315+chains
15+4+4x405+chains
30 second per side 115lb lat stretch (tapped out)
3x10 standing ab wheel
Notes:
Training motivation was solid for this one today, despite getting woken up by my dog. Schedule was a driving factor: Mrs needed to leave early today and I wanted to be able to see her off before she got out of the house, so getting in the gym and not screwing around was high on the list. Having the mat pulls at the end of this workout helps as well: it’s actually something I care about putting effort into.
Made progress on everything except the chins. I added a set onto the chins to allow a form of progress, and given that my bodyweight is going up, that’s a variable as well. I DO have means of doing lat pulldowns in my gym, but it’s a short rom and not a great stretch, so it’s not high on my list. I suppose rack chins would be a consideration. But all that said, I got a really solid pump in my lats from the chins today, so I seem to be accomplishing the goals I need.
Though I haven’t hit the 30 rep mark on the DB bench, I think I’m going to up the weight next time. I got a 2 rep PR today, and I’ve been making little chip shot PRs each workout, but it’s getting pretty exhausting, and I feel like adding a little more weight will promote more growth than trying to get those final 3 reps.
Incredibly pleased with the mat pull performance. Last week was a bit underwhelming, and it seemed like some pre-existing hip pain was the driver. I was far more fatigued coming into this, feeling pretty wiped from the workout leading up to it, but got 15 reps on that first pull and felt VERY strong through it. My left bicep played nice too: past few times it’s gotten a little tight on the pulls. I really dig the progression I’ve come up with for this: do the weight on the axle first, then switch to the deadlift bar and go for broke, then add chains back to the axle, then chains on the deadlift bar, THEN we up the bar weight, strip the chains, repeat. This is going to allow me to progress on it for a LONG time, vs my typical issue of racing to a stall.
Was lacking fortitude on the weighted stretches today. My chest just got in a bad way on the dips, and after those mat pulls I was absolutely toast.
We’re going to have some wild weather these next few days, so walking is going to be at a minimum. Tang Soo Do tournament tomorrow is honestly going to be pretty low activity, but good family time.
@simo74 It was the perfect fuel for victory. Ya’ll can have your Wheaties: I’ll take my Meaties, haha.
@The_Myth She’s fierce! But it was awesome being able to let loose in front of her and shine, rather than be against her, haha.
I may do a more in depth write up of the competition at some point, but the weekend is still wild. I have my eyes on a competition in Jul, so I broke out some events for a sprint workout
EMOM alternate between 150lb log vipers and 20kg KB throws
