All in all good… strength losses in gym were annoying but scale details finally shifting in right direction. Energy good, sleep fantastic.
Training:
Bench press, 115kg, 4/4/4/4, 2-3 min rest
Deadlift, 155kg, 5/5/5/5, 2-3 min rest
Bent over row, 90kg, 5/6/6/5, 2-3 min rest
BB Twist, 25kg+bar, 10/10/8, 2-3 min rest
Bench press down from monday… lower glycogen, shoulder pain more aggrovated, painkillers to try and sidestep shoulder pain could lower strength, fatigue from doing barbell shoulder presses, not enough food in me/different training time due to getting ready for gifrlend to visit later could all be possible reasons - will see what happens next wednesday.
Bent over row feels a bit too cheated - might drop back to 80kg and really work hard on form.
Tanita readings:
96.8kg
20.5%
Hydration up slightly for once and had a bowl movement this morning before weighing.
[quote]Avocado wrote:
yeah the higher intensity will help you keep your strength and the low-mod volume will make sure you can come back every day.
Getting too much cardio in or too much volume work could really bag you. and if strength is your goal there are no days to waste not getting strong whe the simple fact is that dropping fat is far easier than gaining strength.
As for the constipation be sure to get your 20g of fiber out of 80g of ground flax seeds in a shake. It really helps you clear the guts.
-chris[/quote]
Too many carbs for trace carbs (20g or below)… yes Im counting fiber. Ill hold out until my type 3 day on the weekend when Im filling myself with fruit and veg.
You should never use those tanita scales. They can only lead to bad thoughts. After dieting hard and expecting your BF% to be lower, but it registers higher… you break plan. I would recommend not even looking at it and go by a weekly weigh in and the mirror. Also, by how your cloths fit you.
Day 6:
Girlfriend came over last night - sleep and eating was a little disrupted but I did my best and didnt miss a meal.
Nothing much to report about today - a fair bit of doms in the back today… turns out standing russians destroy my lats too. Overall energy is also up which is nice.
The tanita results are pleasing for once… hurrah! Weight dropping fairly fast though… still fluid losses I suspect mostly.
Cant wait till tommorow - just got back from shops for my “carb up”: stir fry veg packs, cherry tomatoes, blackberries, rasberries, cucumber, apples, diced turkey thigh, chicken breast and thats pretty much it… if Im still short of carbs somehow Ill top it up with some wholewheat pasta.
[quote]pumped340 wrote:
Is “tanita” one of the electric tests for bodyfat? If so those are crap and it’s hardly worth paying attention to at all[/quote]
My scale has an electrical current/body fat tester gadget too. I KNOW not to pay attention to it, but sometimes check it out to see what random number I’ll get. I always weigh myself in the morning after the bathroom, but before breakfast. I’ve ranged from 12%-26% looking how I do NOW (can check my profile pics). The other day I was 19%. Completely useless.
[quote]elusive wrote:
pumped340 wrote:
Is “tanita” one of the electric tests for bodyfat? If so those are crap and it’s hardly worth paying attention to at all
My scale has an electrical current/body fat tester gadget too. I KNOW not to pay attention to it, but sometimes check it out to see what random number I’ll get. I always weigh myself in the morning after the bathroom, but before breakfast. I’ve ranged from 12%-26% looking how I do NOW (can check my profile pics). The other day I was 19%. Completely useless. [/quote]
Damn I’ve seen your posts for awhile but never your pics, looking crazy man. Did you use that UD2 or whatever it is diet by lyle Mcdonald? Also it seems your naturally pretty lean, is that the case?
I don’t want to hijack benmoore’s thread, we can discuss stuff through PM if you want. I’m VERY consistant with my diet and I’m usually very active. Without trying I hang around 12-13% and have been as high as 18% before (Thats a very brief summary).
Day 7:
Carb up was funnnnnnnnn… not much to report. The choice of carbs was SUPER clean given my crappy body composition. Cant wait to see how I feel tommorow in the gym!
Day 8:
Its official - Tanita can go to hell. I’ll keep recording and posting here but I can no longer take the readings serious. Granted my hydration levels could be better - Im simply not having anywhere near enough water. Be sure to up it tommorow.
Energy pretty good… although I slept in a lot this morning.
Training:
Neutral grip pullup, 6/6/6/8, BW+5kg, 2-3 min rest ← Good! Add even more weight next session!
Squat, 4/4/4/5, 125kg, 2-3 min rest… ROUGH form… not happy with this at all. Will pay more attention. Lower back rounding hard. Also semi assist on one rep of last set.
BB shoulder press, 8/8/6/5, 50kg, 2-3 min rest ← Good progress - really fighting the reps up - need to watch out for backward lean.
Cable crunch, 10/10/10, 70kg, 2-3 min rest ← Entire stack… fairly easy… really need a new exercise now.
My only real concern is that my upper body is going to be destroyed by the BB shoulder press for my flat bench work on workout A’s (next one on wednesday). I’ll see how things go.
Day 10:
Feeling well - a little shakey post training and in need of a nap. Scale weight seems fairly promising too.
Training was a little frustrating… bench still stuck ridgid and really having to fight up those reps. Ill see what happens on monday - shoulder pain is a little better though. Might still have to switch to floor presses next week however. Deadlift was pretty easy although was tough on grip.
Training:
Bench press, 115kg, 4/4/4/4, 2-3 min rest
Deadlift, 160kg, 5/5/5/5, 2-3 min rest
Bent over BB row, 80kg, 7/6/7/6 2-3 min rest
Barbell russian twist, bar+25kg, 8/10/11, 2-3 min rest
Tanita lies:
95.6kg ← Lost stored glycogen/water from weekend + bowel movement?
18.6%
