Friday: Upper Back heavy, low back light, hams light, forearms and grip, abs.
Saturday: Tris
I’m not allowed training chest due to a weak left rotator cuff. 2 months of no bench really sucks.
I ride my bike to work 1.5 miles one way every day. Every time I work out, I do HIIT - sprint 30 seconds, jog 30, repeat.
At night on of days, I skip rope while watching tv. No idea of how long I do this for.
All in all, I’ve lost 4 lbs in the first week. That’s a great motivator.
JWright, what level are you starting at in terms of fat?
Losing weight right off the bat does really help. I myself am on my 4th week and seem to be stabilizing with weight, not really dropping much anymore nor am I fluctuating a lot on refeed days either.
Skinfold measurements are going down though, about 1%/wk.
Right now I’m about 15% bf, which is about 30 lbs on a 190 lb frame. I can stand to get down to about 180 or a little lower and be happy. Right now I just FEEL fat, although I don’t really look it. I went into undergrad 4.5 years ago at 170. I gained the 20 lbs all in my senior year (this past august-may) because I was lifting hardcore and eating like a horse. I put on some fat in that time too, and I would like to get rid of it.
You read that correctly, no Freshman 15 or 1 for me.
Was the gain from not eating clean foods or just overeating for your workout?
I never gained much of anything my first year of school either, although second year I went from 180 to 246 when i was eating like mad and working out several hours/day. Sad part is I never got that strong for my weight, didn’t know what I was doing, even though I was one of the officer’s in our weight club.
Labrada actually told me to start learning how to do things right or just give it up because I was way out of balance in build and was likely to get a back injury since I never worked it for crap. We had pro’s come every quarter and had to help get them food, drive them around and so on. Man those guys carried bags of supps with them, and mostly were eating chicken breasts and steamed veggies back then (was 1992). Saw labrada, haney, wheeler and some gal (who really grossed me out).
Anyway, nice to see you throwing your gauntlet into the ring. The more the merrier.
Well, Senior year I was eating like shit. I got lazy and didn’t care to cook, so I would eat out a lot. Although this was the case, it was my strongest time ever, compared to earlier times. The gains were mostly muscle, as I gained 10 lbs on my first mag-10 cycle. It was amazing. I went from 170 to 180 in 2 weeks. I was hyped, and it got me hooked. I even tried animal supps, and they weren’t as good.
Hi guys!
I just got my Accu-Measure calipers in the mail (it took only 8 days for them to get here), so I’m measuring first thing Saturday morning. Any advice?
ssantic, just read the instructions and make sure you take the measurement from the same spots each time you compare them.
As far as pinching tension goes, I only squeeze my fingers until i can barely feel it, certainly less than a real pinch would be. Then i measure it, and repeat a few times to compare.
sorry, ssantic, the power in my house got shut off last week and I havent had access to my computer. Ill send my lab version (which isnt up to date) in a few minutes.
I just wanted to ask if anyone of you round boyz hve tried JM’s new ripped, rugged, and dense routine.
I jsut finished my third day. I love it. As he claims you walk out of the gym refreshed instead of beleagured. I am sore the next day. I just have a hard time believing that something that doesnt whip the shit out of you can be that good. dont get me wrong, Jmarion has the credibility of Jesus christ himself after Cheater’s diet. Has anyone had experience with strength based 5x5 programs? Esp the new RRD, and what kind of strength gains has anyone gotten from them?
Every week or two I up my weights used in my reps, and honestly it’s more gains than I saw back in my 3x10 days for sure.
Now if I could just learn to bench/squat some respectable numbers. Funny thing, today I tried the reverse incline bench (that one with your feet above you and head near floor). I don’t know if it’s supposed to work this way, but I could lift more on that than I can on a flat bench. Maybe it’s the range of motion difference or something.
Anyway, BF still seems to be dropping nicely. Now I get a less covered view of the veins on my left bicep also (only during pump though, not relaxed like the right side).
Still got the waist wings going, but have noticed that my pants no longer fold the top edge over nearly as much.
anti - that’s called decline bench, and most everyone can do more weight on declines. I know when I could only bench 200 on flat benches, I could decline 235 for 2 reps.
Okay, 1 month into tdawg 2.0 and it’s going damn well. Thanks to joel marion and his help with refeed’s, I truly think that was the missing part for me. Also hot-rox seems to help a lot, and surge during/post workout is many times better than anything I used to have during workout.
So here is the numbers so far.
Start of diet june 26th:
~17% BF, 221 weight, 183 LBM.
Today 1 month into diet july 26th:
~11% BF, 212 weight, 188 LBM
So it seems to be really working well. Gaining LBM and lifts are increasing, measurements seem to have gone up a little bit in leaner spots, and down of course around the waist.
Finding it pretty easy to eat this way, just have to keep watching clock to not miss next meal time, also keep the fridge stocked.
Can see some veins on left bicep that were never visable before, also more on forearms and calves.
Still have noticeable fat in middle, course much less than before. Won’t be long now since I noticed my chest and thigh measuring sites have gotten pretty thin to pinch.
Man this weekend was horrendous. I went home to visit my fiancee and ate like shit compared to the usual. I mixed c/f, a big no-no. I mean I didn’t eat shit foods all weekend, but I didn’t eat great. I was disappointed in myself, but there’s nothing I can do now, just try much harder in the week. Oh, and I’m going to have to limit my lifting sessions to only 3 days/week now because I’m starting kickboxing and grappling classes and they absolutely wear you out.
an interesting little thing happened. . .
I went to DC to visit my girlfriend on thursday, got back last night. My girlfriend’s favorite past time is eating (she is not fat, she jsut loves her meals), so I knew any form of controlled eating was going to go right out the window. I was really nervous because after cheater’s diet, I got down to where I was pinching in at 12.5%. I really didnt want to start slipping the other way.
Long story short. I ate like complete dog shit. had F+C, no P meals. ate randomly, had long droughts between meals. Worked out once, yesterday.
Terrified, I returned this morning. I did my BFP msmts, and pinched 11.0 and 11.6% (I always check twice for consistency).
WTF. I know a refeed can be beneficial, but five days of eating like a total asshole yields body fat loss? and I weighed myself yesterday at the gym, 225. which is consistent with what I have been weighing.
Does anyone think it could be the residual effect of having taken Mag-10 for a couple weeks?
Not that Im complaining at all, just shocked to see that.
T-Dawg 2.0 starts tomorrow.
Started July 1st 5’10" @ 212lbs. 40" waist BF= ~25%
As of 7/28 I’m at 220 lbs. 38" waist BF= ~20%
Side note: I hadn’t lifted with free weights since end of 2002 due to a family relocation issue. I’ve put on over 10 lbs of muscle and shed about 9 lbs of fat. I know this sounds rediculous considering the time frame, but I’ve been lifting for 12 years so I am experiencing a rebound effect from not having touched weights or ate a clean diet in such a long time.
Supplements: ZMA, Surge, Low-Carb Grow
Cardio: 2-3X per week
Diet: Don’t diet
Training: compound movements with varied rep ranges week to week while progressively adding sets over a 6 week cycle.
don’t worry about your “experience”, as I had the same thing happen to me. As I’ve mentioned before, my wife and I were moving this past weekend. I think for 3 days straight I was doing nothing but lifting (heavy) boxes and furniture all day long, with barely any meals. The food I DID ingest was nothing more than either a quick grow shake or chinese food…
Needless to say it wasn’t a “stellar” weekend. hehehe.
Anyways, my home gym is just about complete, so I’ll be able to get back on the horse here at home.
I did the same thing this past weekend. I went home to visit my fiancee. I tried so hard to eat only protein. But when the protein is like, oh, I don’t know, a brat or mett or hamburger, it’s hard not to have carbs or fat with it. I had a few beers too, but I didn’t go overboard. I gained back 1 lb over the weekend, which is fine, because it makes me work harder now.
Hey guys, I posted my Tsawg 2.0 diet on the N/T forum. Antiliberal gave me the okay. I was wondering if anyone else could check it out. I need one more meal, and know I need to more EFAs. Could one of you check it out and givev me some advice. I seem to be having a shit of a time getting this one organized.
Thanks
Tim
PS – I love this thread.
After we get down to the single digits, is anyone else in for a bulking session, or are you guys going to enjoy the long lost abs for a while?