Hooties
Incline DB Press
25/20
45/10
65/6
80/4
90/10
Incline Bench
45/6
135/6
185/4
205/6
Dips
3 sets of 10ish
Machine Flye
90/8
90/8 + 70/6 + 60/6 + 50/6 + 10-second flex
Landmine OHP
-/4
25/8
35/8 x 2
Superset:
Anyone try CT’s “Jacked Athlete 31”? I’m contemplating my next move.
Back today… get it???
HS Row
1pps/10
2pps/8
2.25pps/8
3pps/8
3.25pps/6
HS Supinated Pulldown
20/6
40/6
70/6
90/12
100/12
MAG Wide Low Row
70/15
110/8 x 2
DB Pullover
55/12 x 3
Reverse Hyper
25ps/12 x 2
Toe Press
210/8
250/8
290/8
@T3hPwnisher @littlesleeper I’m calling in some back-up! I’m simply not losing significant weight with my tried and true approach, and I’m already lower in calories than I want to be right now (at least hunger-wise). I’m ready to try something new.
I typically set protein about 1g per lbs. lean bodyweight, fat at .3g per lbs. and then the rest carbs. Let’s say my multiplier that week is 10kcal per lbs. and I’m 200lbs, that’s:
200g protein
165g carbs
60g fat
Anyway, I’ve seen you’re both managing hunger and losing (or at least keeping at bay) bodyfat by eating no direct carbs. Obviously portion control is still a factor, but am I oversimplifying? I’ve felt like in the past I don’t control my calories well when I do this, but I’m certainly ready to stop banging my head against this wall and take a shot.
Don’t believe this for a second: I have a voracious appetite and am ravenously hungry.
I’m a big fan of how I approach nutrition. It certainly works for me, and is really simple: only 2 macros to manipulate vs 1. That said, if I DID eat carbs, I’d be pretty interested in using carb cycling. It seems like a pretty solid approach, and might be a decent middle ground for you to try in the interim. If nothing else, it’d be a weening off process.
That’s not a bad idea at all. It also lets me see how much that variable impacts me on a day-to-day basis.
Fair point on the hunger. I’m always hungry, and obviously more so when trying to lose; it’s just been different this time - almost like blood sugar swings. Carb cycling would help me vet that out as well, though.
Thanks!
Definitely. The higher carb days AND cheat meals both have some solid mental avenues there as well. When I was getting lean, I had cereal mixed with PBfit before my squat and deadlift workout, and even though it was not a significant serving, just the idea of being able to have some breakfast cereal was enough to get me through whatever misery I was experiencing. And I didn’t even use prescribed cheat meals for that phase, but in the phases that I did, having them to look forward to did a lot to take my mind off my current hunger.
For sure. I’m a fan of the cheat meal even when I don’t go all out in it just because it’s makes the week easier to tolerate. I know I’ve read you say something very similar.
The more I think about it, I like the carb cycling experiment - I have some days that are crazy easy to get through (like I don’t need to eat anything for arms or a walk), but then I don’t want to feel like poo poo for leg day.
I ran this for a couple of months. It was a nice change of pace from what I had been doing. Allowing me to mix in some different intensity techniques rather than just pounding straight sets.
As for diet, I tend to keep things pretty simple when trying to lose weight . Dropping carbs quickly cuts a lot of junk from my diet. Then I just make sure to be quite hungry before I eat again. I seem to be like you and Pwn, where I am hungry more often than not, but just making sure that I’m hungrier than the normal level of hungry, haha. Then to take things a bit further I would add cardio/additional NEPA into my weekly routine, increasing both duration and frequency as the cut went on.
Take this for what it’s worth since I’m kind of fat right now, lol. But this is how I got relatively lean a few years ago.
Thanks! I got a two-fer on advice for pinging you here.
I’m definitely going to do some kind of change of pace next week, whether it be that one or something similar. I’ve worn myself out in the bodybuilding stuff for a little bit.
I want there to be a better answer than “hungry” on the dieting; unfortunately, there is not.
I’ve learned to associate that feeling with losing fat, much like the whole “pain is weakness leaving the body”. It seems to help.
I also eat a LOT of veggies.
Im a fan. Honestly, when the scale is going down, I can embrace it. This time it just seems to be really dragging. Obviously that means I’m not digging into as much of a deficit as I think I am, so I need to double down.
Arms, cardio and low carbs today
If you’re like me then you just haven’t committed to the cut. I’m in month three of wanting to lose five pounds. I’m just not very committed.
I guess not. It’s not going to be much of a “transformation” this year. Maybe I’ll still get that bench press and 5k goal
Wanted to comment on this. Obviously I’m biased since I want to be a “jack of all trades” and I love to train like an athlete. I only did 3 weeks before the gyms closed, but I really enjoyed it. And the next weeks looked very enjoyable as well. I’ll definitely try it again and complete it this time in the future. I think it might be a great “opposite training” to a Meadows program that you enjoy (re-doing Colossus myself in a week)
My notes would be to not be greedy with the weights at all, keep a 8-9 RPE at most from technical failure. Also although I’ve seen some people have success with variants of RDLs with bands around the hips for glute activation, I really didn’t like it and it didn’t do shit for me, whatever the amounts of weights or bands I tried. But that’s probably because of my body type and strengths/weaknesses. I can see this working really well for a long-torsoed individual, otherwise I’d probably do hip thrust with a pause at the top
Thanks man!
I like the look of it and, just like you said, I want to do something completely different. I’m a bit between that and I’ve seen Jeff Nippard’s high frequency full body series on YouTube.
I created my own program inspired by his, that I bought, and same, I only did a few weeks before gyms closed (it was the first lockdown this time) but it was also very enjoyable and I might have progressed, but I only ran the eccentric and isometric weeks so I didn’t know what progress I made on regular liftings
Sounds like you do as well on programs as I do!
Although you have an excuse
Have you ever thought about group training? like the Yoke Squad by P. Carter (even if I don’t like him, his training tips/methods are not bad 
)
it’s not very expensive and you can change when it doesn’t suit you anymore…