Why is it that you keep your protein around 200 grams? What percent do you think it should be when trying lean out?
[quote]gkeeper24 wrote:
Why is it that you keep your protein around 200 grams? What percent do you think it should be when trying lean out?[/quote]
That is just during my backload. I have a pro source pre training and whey and bcaas during training so i get more than 200. Also 200 is the minimum i shoot for. If i eat more than that, which seems to happen quite a bit because i have not found a macro i like better than pro, so be it. But since my carbs are so high there would really be no reason to have my pro higher than 200. The only reason i do more is that i love it. For cutting it depends on how hard you are cutting it if you are doing a normal cut than the normal 1g/lb would be good. I would do more as the calorie deprivation is more extreme
4/30/12 Arms/Rear Delts
Dips: Warm ups bw-80 80x3x10 1x9 65x2x10 ds bw x 14
Ez curls: +70x10 +75x10,9,8,8 ds +50x10
Press down/DB curl: 8/40x20/12, 13/45x12/11, 14/45x11/10, 11/9, 11/8
Pressdown/cross body curl: 14/30x9/8, 9/9
Overhead cable extension/db preacher: 5 sets 10-12/8
Reverse pressdown/pressdown/machine preacher curl/incline curl: 3 sets 18-20/12-15/10-12/6-8
Rear delt swing/rear delt machine: 45/weight x 45/12, 40/12, 35/11, 35/10
6 cycles of 20sec sprint 40 sec easy on elyptical. Hanging leg raise max reps weight cable crunch max reps
Great workout. Dips progresing. My god i thought my arms were going to rip from the pump i didnt know what to do. Its was actually uncomfortable and hard to get a good ROM because i couldnt compeltely bend my arms. Oh well. Loved it. “off” day tomorrow. Most hated day of the week oh well.
Made some delicious pork in the slow cooker today. Fantastic. 98% lean but it falls apart and can eat it with a spoon. Treat tonight was some protein rice pudding with PB flour added in. Nom Nom
So the normal off day affair. Lots of fasted walking. Lots of good TV watching. Lots of foam rolling and stretching.
I keep reading all the damn BOI guys doing Smolov for squats. Made me want to try back squating even though i havent in 6months. Trap bar deads and front squats only in that time. WOrked up to 3 doubles at 275 and then 2 more doubles at 285 and a fast triple just to end things at 225. Most I had ever had on my back was 265 for a set of 6 so I was happy that after not back squatting for 6months these weights felt great. Interesting. These smolov runs people are doing makes me want to squat more.
Can smolov be done with a trap dealift (setting up with hips low so it mimicks a squat)? that would really save my lower back which starts to get sore because my body is not built to squat.
I wasn?t going to post this as this is mainly a rant to myself showing how pissed off I am at myself but I said fuck it I will post it. Read if you have time skip if you don?t.
I will start this by saying most of you will probably flame me for this and say just suck it up and do it, but this is the one place that I have found that does not work. I can suck up and do a gut busting drop set or poor hours into studying and working my ass off for a presentation ect but this is the area I have found I struggle so bad that I do not know what to do and it pisses me off. I resent ever having to ask for help and I thrive on doing my self even if its harder.
Its this damn fat gain thing. As bigmac would say its my manorexia. I am by far my own worst enemy when it comes to gaining weight. I really have only one way of thinking about all things and that is logically thinking things through. This is the one case where my logical brain fails me. I can lay out all the logic and I just fail. Pants were just a bit more snug in the waist than normal today which just made me think damn getting fat too fast. Ridiculous. Then I look in the mirror and go yep getting a bit fat. I have no idea how to get past this hurdle. Its like I need someone saying you look fine you are doing good. Like I need a damn cheer leader which is beyond insane.
Again for my goals I do think I need to suck it up and just gain as much weight before Aug 1st as I can. Pretty much every big guy I have talked to or read about spent a bit of time being softer and larger. Whether they say this contributed to their current physique is irrelevant because that was the road that happened and it occurs way too mnay times for it to be a coincidence. Also I do not feel I have the genetics to gain lots of muscle without some fat as my body fights tooth and nail to remain at 190ish mark. I can maintain that and be relativiely lean but that is not even close to my goal so that just will not work. Everytime I approach 200 or a bit above I start getting softer. My body does not want to do it.
If anyone has ideas on constructive help I would appreciate. But if you are just going to say suck it up and grow a pair save your typing because that just wont help. If that was all it took I would of done it a long time ago.
Stollen from Vtballa
"But I have a very “Blast” mentality, as Tate would say. If I’m going to diet, I’m going to take fat burners, cut out all my carbs, eat clean, do cardio and annihalte the fat. If I am gaining, Im going to eat everything I can get my hands on. I’ve never understood the philosophy of “easing into it”, like saving cardio for when your fat loss slows down. By that point, you have just wasted all the time you could have been doing cardio in the first place and made more progress! "
Sums up my psychology to and thought process to a T
[quote]ryanbCXG wrote:
I wasn?t going to post this as this is mainly a rant to myself showing how pissed off I am at myself but I said fuck it I will post it. Read if you have time skip if you don?t.
I will start this by saying most of you will probably flame me for this and say just suck it up and do it, but this is the one place that I have found that does not work. I can suck up and do a gut busting drop set or poor hours into studying and working my ass off for a presentation ect but this is the area I have found I struggle so bad that I do not know what to do and it pisses me off. I resent ever having to ask for help and I thrive on doing my self even if its harder.
Its this damn fat gain thing. As bigmac would say its my manorexia. I am by far my own worst enemy when it comes to gaining weight. I really have only one way of thinking about all things and that is logically thinking things through. This is the one case where my logical brain fails me. I can lay out all the logic and I just fail. Pants were just a bit more snug in the waist than normal today which just made me think damn getting fat too fast. Ridiculous. Then I look in the mirror and go yep getting a bit fat. I have no idea how to get past this hurdle. Its like I need someone saying you look fine you are doing good. Like I need a damn cheer leader which is beyond insane.
Again for my goals I do think I need to suck it up and just gain as much weight before Aug 1st as I can. Pretty much every big guy I have talked to or read about spent a bit of time being softer and larger. Whether they say this contributed to their current physique is irrelevant because that was the road that happened and it occurs way too mnay times for it to be a coincidence. Also I do not feel I have the genetics to gain lots of muscle without some fat as my body fights tooth and nail to remain at 190ish mark. I can maintain that and be relativiely lean but that is not even close to my goal so that just will not work. Everytime I approach 200 or a bit above I start getting softer. My body does not want to do it.
If anyone has ideas on constructive help I would appreciate. But if you are just going to say suck it up and grow a pair save your typing because that just wont help. If that was all it took I would of done it a long time ago.
[/quote]
Stay away from the scale. only allow yourself to weigh in once every two weeks to check your progress. Take pics once a week at the same time. Compare the pics or even post them on the forum. No one here is gunna lie, if your getting fat, we’ll tell you your getting fat. If you gain some lean mass we’ll let you know. I know how it feels to be bloated or gain weight and freak out. You know that with your activity level that you will not get fat in a week. Keep doing what your doing and use your pics to monitor your progress.
Appreciate that gkeeper.
5/2/12 Shoulders traps
High incline BB: 155x5,175x5 185x5 195x5 210x2x5x1 185x3
DB high incline (continuous tension): 40x12, 50x12, 60x10, 70x8, 75x2x6
Arnold press: 65x2x8, 3x7 55x8
Heavy partial/seated lateral/standing lateral: 70/20/20x30/6-8/6-8
Cable upright row: 130x5x12
Trap bar shrug: 135x20, 235x20, 285x20, 325x20, 375x13, 425x11 ds 325x11 ds 235x14, ds 195x14
Behind the back smith shrug (2 sec hold): +180x5x10 ds +90x10
DB shrug drop set: 100x10, 80x8, 60x8, 50x10, 40x10
Loved the workout. Very high energy. Everythingn felt pretty strong. Mainly happy as i was really dragging ass before i came in. I havent been getting much for sleep + moving stuff lots of days is starting to add up. Once this move is over i hope i can get back to getting more than 4hrs of sleep. These string of 4hrs or less a night is sucking.
ALso going to try to hit the numbers that the CBL book says to and follow it mostly. That means 700g of carbs. Tonight only did 625 but it was just shoulders and traps. Tomorrow for quads i will shoot for a bit above 700. Also going to keep fat lower during the back load rather than eating 1/4 jar of pb with 500g of carbs
Any ideas for low fat foods other than rice/potoates/oats(which arent that low fat). Those three comprimise 500g of carbs at least. But looking for other options as well. Any recipes for low fat pro bars or low fat cookies?
[quote]ryanbCXG wrote:
ALso going to try to hit the numbers that the CBL book says to and follow it mostly. That means 700g of carbs. Tonight only did 625 but it was just shoulders and traps.[/quote]
“only”
…lol
[quote]bigmac73nh wrote:
[quote]ryanbCXG wrote:
ALso going to try to hit the numbers that the CBL book says to and follow it mostly. That means 700g of carbs. Tonight only did 625 but it was just shoulders and traps.[/quote]
“only”
…lol[/quote]
Funny 600 is just nothing. Still so hungry after it. Even when eating 200+g of pro at the same time.
Got a baguette (sp?) from costco yesterday. Fresh baked. OMG so good. No fat pretty much all carbs and trace pro. Toasted it in a bunch of chunks. non fat cream cheese on a couple. Low fat havarti cheese on a couple. and honey on 1. OMG so good. 150g carb from 3/4 of the loaf. Ate it in 5min.
Pre bed after my carbs and what not. This is what 650g of carbs does to you. This 4hrs post workout just felxed no pump. Facking lighting sucks more veins were showing. Need MOAR
Sweet brah. You look like you lift. Certainly not a dud.
Damn dude. 650g carbs. Thats some serious eating. Is that about average for you? Or on the higher side?
Spar: if your being srs I appreciate it.
Moose: yes 600 is about avg. Although I will be bumping that up to 700 to follow the CBL book a bit closer to what it says. See where that takes things. Also I will be keeping this much lower in fat than I used to. I would all too often eat way to much nut butter and what not and have my fat too high at this time which really doesn?t do CBL much good IMO
Arms/delts looking sweet dude! Pretty impressed.
Thanks Jake. Delts are one of my stronger points and proportionally stronger than my chest for pressing strength considering my orangutang arms
5/3/2012 Quads/Abs
Trap Bar dead Work sets 305x5 325x5 375x5 415x5 430x5x1 4x1
Front squat: work sets 215x3x8 1x7 185x10 175x10 (continuous tension)
TBD: 305x17 (continuous tension)
BSS: 70x4x6
Walking lunge: 60x10,9
Leg press: 14x3x10+4 17x9 ds 14x8 ds 11x10 ds 9x10 (all CT except the set at 17
Leg extension: 150x27, 170x17, 190x15, 210x11 ds 150x6+4
Extreme stretch
Elyptical 15-20 hard 45-40 sec easy hang leg raise to failure/kneeling crunch failure 6 rounds
25min walk cool down stretch
Very strong workout. Love leg days. They really test what you are made of. Reps or weight going up in most exercises thats all i can ask for is an increase in somethign each workout considering the volume. I cant up everythign every workout every week.
At 750g of carbs last night. Was easy. Could do more but will stick around this because da book tells me too. Also ate 300g of pro in this time. Fat was mostly incidentals but still up at 75. Getting really prepared to move so packing and moving boxes today. Back training as well. SPlit into two workouts because of the moving thing. So posting will be hard the next couple days until somethign start getting unpacked at the new house
That arm/shoulder shot is sick!
Holy shit, looking pretty big dude.
Thanks greg and hastalles. Looks worse in person. I very lanky. Long long limbs. It was a flattering pic. Thats why i posted it 
5/4/2012 Back/Bi
Scheudle today was crazy
9-11 pack and move boxes
1220-245 first workout (include 30min driving and warmup)
330-430 Unload trailer
550-650 workout 2
So becuase of the crazies of today I split the workout up. Fun stuff. both were great
1st
Pullups: bw x 8, +15x8, +25x8, +35x8 +45x7, +55x5+1 ds +35x6, ds bw x 6
BB row: work sets 275x4x11 225x2x10 each set preceded by mini band straight arm pulldown
DB row: 100x2x10 (dead stop squeeze!!) 1x26 not dead stop lol
Lean back overhand pulldown (1 squeeze for most reps): 132x12,11,11,11 108 (1 1/2 rep) x 8
Seated neutral row: 180x12,12,11,11
Weighted hang 70x70sec
Rope hammer curl/KB bottoms up curl: 80/16x4x12/m
Incline curl: 25x8+3+3+3
What an amzing workout. The sequence was great. The back pump was nutz. Top to bottom swollen what an amazing feeling. Then following that up with the weighted hang. YES!! The pump was just plain stupid amazing today
2cd workout
Pullups/light band row to chest (squeeze 1-2 sec for both): Bw/light x 3x6-7/8
Front lever parital tuck hold 5 max holds
Meadows row/BBrow: 3 sets 15/8 (old school)
Straight old school T bar row***: 2 sets 15 reps
Straight BB curl: 95x10 +4+3+3+3+3+3+3+3
Great second workout. It was done in my basement. workout equipment has not been moved yet. That is tomorrow with the rest of the large items in the house. So i got to do some stuff i cant do in my gym. The meadows row and BB row is done old schoool. BB just in the corner of the basement. The straight bar idea i stole from Kroc in his log. I put a straight bar normally used for a seated row and put it through the neutral grip attachment to make a makeshift straight bar. Used it to hit the upper back a bit more. Like it. A bit awkward so used for lighter weight and a squeeze. Any way back workout was amazing. Hit from every angle imanginable and lots of squeezeing (insert joke)
Food will be amaizng tongiht 700-800g carbs anyone?
Also if anyone is every intersested in food porn i can snap some pics but only will if there is intrest