Inspirational Pic #2.
Aesthetics.
Also author of the program I am following. Reassuring.
[quote]NewAdventure wrote:
[quote]Spidey22 wrote:
Will be following. You have the dreaded ‘love handle fat storage’, as do I. Good work so far on your transformation, keep it going.[/quote]
Thanks for dropping in and the encouragement, appreciate it.
Love handles are the worst and definitely seem like they will be the last place to disappear which sucks. In my head i feel like they’re more pronounced as I am losing weight in other areas, but i am sure thats just mind games.
I read its to do with insulin sensitivity. I am eating low carb and 16/8 IF which can only help in that regard. Also I found this:
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Use one or two teaspoon(s) of ground cinnamon prior to every meal (and mix it in your shakes). Cinnamon, on top of having a myriad of other health benefits, improves insulin sensitivity, insulin management, and glucose disposal. It doesn’t contain any calories, has a high level of several minerals, as well as fiber, and tastes great!
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Use one teaspoon of apple cider vinegar with every meal. (Don’t mix it into your shakes, though; the stuff tastes horrible!) Just like cinnamon, apple cider vinegar is a great natural and cheap way to improve the insulin sensitivity of your muscles.
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Use a fish oil supplement. I can’t believe that with all the data supporting fish oil’s health and body composition benefits, there are still people not using it. It boggles my mind.
For body composition purposes, a good dose is one gram of fish oil per percent of body fat. If you’re 15% body fat, then 15 grams of fish oil per day would fit the bill.
Can’t Hurt.[/quote]
I definitely take fish oil for the benefits, and add cinnamon to everything. Honestly, the only thing that has seemed to help (and this is only in the last few months) diet wise was Carb-Backloading, which is a lot like IF, just a bit different. But since using CBL, waist area as slimmed down tremendously. I feel like what you are doing is fine though, seeing as I’ve never went low-carb, just because it kills my performance. Just not having constantly elevated insulin levels seems to be the trick for us.
How do you eat the cinnamon? (srs) … the article said to take prior to, tried mixing it in water to down but urgh.
[quote]NewAdventure wrote:
How do you eat the cinnamon? (srs) … the article said to take prior to, tried mixing it in water to down but urgh.[/quote]
Haha I just throw it in my shakes. I drink 2-3 shakes a day, just add a bit. I don’t get hung up on it. It probably helps, but if you can’t find a way to consistently get it with EVERY meal, the difference would be minimal.
Back to ‘normal’ lifting tomorrow with a cheat day and density training. Going to try and loosely follow the skiploading principles on my cheat day but going to start with an 8 hour eating window (normal cheat days so far have been 24hr lol). I say loosely follow because I have a lot of chocolate to eat which I don’t think is really high GI.
I feel pretty good and really thinking I might look decent at 210
Looking forward 
Just got back to my usual scales, mid cheat day, expected to weigh around 230 with all the food i’ve chowed down on so far. Instead I was delighted to see 220lbs staring back at me. AMAZING. Cardio must be doing its job, no wonder I am looking better
Looks like 210 could be pretty damn close after all!!!
→ Progress is the best motivator.
218.9lbs this morning. Can’t remember ever being this light. Scary to think i was 242 just a short while ago.
Great job bro.
[quote]Jab1 wrote:
Great job bro. [/quote]
Thanks for encouragement! I am looking forward to trying to catch you up strength wise!
Where I am right now. Not much difference but meh.
My lower back is fatter than my belly. wut?
Re pic: No homo.
Looks like a lot of difference to the first pic in this thread. Good job.
Morning Weight 218.2
Although I think I could definitely be leaner than 210, I currently am thinking I need to build more muscle as opposed to continuing dieting.
Time will tell…
Weight this morning 216.4 WTF, I cheated on my diet yesterday, ate a whole chicken, loads of rice and garlic bread AND the gym was closed so i couldnt even make up for it. BUT i’ve somehow lost a couple of lbs overnight. Come at me bro.
I am advancing towards you, comrade!
[quote]bugeishaAD wrote:
I am advancing towards you, comrade![/quote]
You can make all the advances you want (no homo)
Pretty sure I am going to change to a conventional split either this week or next.
Reasons for this decision are I want to be in the gym more and also I think I can do the complexes after a regular session as they only take 25-30 mins so basically cardio after a session. Plus I think training bodyparts is more fun. Will post up my detailed plan tomorrow and hopefully you guys can make sure i am not doing anything stupid.
M: IF - Chest and Biceps
T: IF - Dynamic (circuits basically)
W Cheat Day - Legs
T: Full Fast - Complexes
F: IF - Back
S: IF- Shoulders and triceps
S - Off
Cardio after sessions for 30 mins.
This new plan I like.
A Lot.
A note to John Meadows - Please do not hurt me when I post up a bastardised version of your work. Thanks.
Todays Session: Chest & Biceps - Mountain Dog Rape
Incline Barbell Press - I purposely went light because not trained these in for ever and first time with such little food. I either went too heavy or just got gassed really quick. My left arm (non dominant) started to struggle and tucked itself in when I upped the weight, as if it wanted to take all the weight on shoulders/triceps, I had no control of this lol. Any thoughts? The weight seemed to be going up pretty easy before this.
40 x 8, 50 x 8, 60 x 8, 65 x 8 (arm tucked last few), 70 x 8 left arm gave up so dropped to 60 and did 8 good reps.
Flat DB Press - screwed from inclines LOL. Did 3 sec eccentrics, 25 x 10, 25 x 10, 25 x 10 ← not going to do 3 sec eccentric on these next time.
Incline Flies - 12 x 10, 14 x 10, 16 x 10 ← Start heavier.
Did biceps with only 45 secs rest inbetween sets.
Cross Body Hammer Curls - 12 x 10, 14 x 8, 12 x 10
Preacher Curls - big squeeze at top - 20 x 8, 20 x 8, 20 x 6 drop weight 10 x 6.
EZ Curls - 3 sec eccentrics - 20 x 8, 20 x 8 20 x 8 - Start heavier next time.
Notes: Was kinda a strange workout. I feel gassed like I can’t do anymore and have an awesome pump but dont feel like you do when youve really hammered a bodypart when bulking. But then I am only eating like 2500 cals instead of like 5000 so can’t ask for much more
I decided to eat all my carbs for the day in my first meal before the workout and have just whey isolate and glutamine after with bcaa during. Should i split my carbs pre/post or all after or leave as is?
Been noticeably more hungry since I hit chest and biceps. I think that is good in terms of hitting my goal but not so much fun through the day.
Today I did my dynamic circuit session. Chins push press etc all involved. Finished up with 30mins on the bike.
Cheat day tomorrow is going to be epic. Open to suggestions!!
Other than the above I had: a whole chicken, ribs, onion rings, garlic bread, chips, peas to make it all okay !
You mad?
Pissed at myself for eating that meal too close to training. F’d everything up cause I was basically about to throw up at the slightest movement.
What I did - Won’t list weights cause I didn’t record a lot of them as I was basically just trying to get through the session 
Lying Leg Curls - 2 sets of 20, 1 x 15, 1 x 12, 1 x 8, drop set
Stiff led DL - 2 x 10 warm up, 2 x 10 work sets
Front Squat - Continuous tension - puke - 3 x 10
Leg press/hack squat machine not sure what it really is -3 x 10 - continuous tension, 3 sec eccentric.
Leg Extension for the pump and my long levers seem to like it.
20 mins on the bike slooooowwww.
Complexes tomorrow. I should say my cheat days aren’t usually this ‘cheaty’, handed in a huge essay today so had a bit of a celebration.