Spidey: Back in Black

Training Training Logs
561

[quote]WhiteFlash wrote:

[quote]pwolves17 wrote:
I agree with all of you that flexible dieting isn’t an excuse to be irresponsible with your nutrition, but it’s not as if a majority of Spidey’s carbs are coming from “bad” foods (if there is such a thing). 500 g of “clean” carbs a day is pretty tough to put down without being extremely uncomfortable or having your life revolve around carrying food. If Spidey were to have a bowl of ice cream every day that he fits into his macros and is still taking care of his micronutrient needs, there will be zero negative impact [/quote]

I eat well over 400g of carbs a day on mostly organic rice, organic potatoes, some fruit and a ton of veggies and I’m neither uncomfortable nor does my life revolve around food. Also, I used to think three whole “Organic” thing was a scam. I’ve been doing it 90-ish % of the time for the last 5-6 weeks and the difference is remarkable. I look, feel and perform better. I’m gaining weight AND getting leaner, while eating a little less protein and way more carbs and natural fats. I’ve made no other changes in that time except adding creatine. If you say it doesn’t work, then you half-assed it or didn’t give it an honest shot. Not saying anyone has to do what I’m doing, but your body most certainly knows the difference between “good” and “bad”. [/quote]
Props to you on being able to get down that much “clean” food, WF, and I’m glad it’s working for you man! I am a firm believer in flexible dieting, but I love trying new things and would be interested in conducting an experiment on myself similar to what you’re doing. I just can’t justify the cost at this point, but hopefully down the road :slight_smile:

562

[quote]LoRez wrote:

[quote]WhiteFlash wrote:
I was eating basically the exact same things, just non-organic. Was also eating more protein and less carbs. [/quote]

How much did your grocery bill increase compared to before? Twice as much?[/quote]

Man, I work for a company that serves prepackaged, prepared, fresh gluten free, organic food. I get a monthlyallowanceand when I blow through that eveeverything’s 50% off. The price break is what finally pushed me over the edge. I use our “paleo” options and add rice, potatoes, etc… to fit my goals. Honestly, if I didn’t get such a deal I probably couldn’t afford it, but now knowing what it does for me it’d be hard to go back to “regular” eating.

563

[quote]pwolves17 wrote:

[quote]WhiteFlash wrote:

[quote]pwolves17 wrote:
I agree with all of you that flexible dieting isn’t an excuse to be irresponsible with your nutrition, but it’s not as if a majority of Spidey’s carbs are coming from “bad” foods (if there is such a thing). 500 g of “clean” carbs a day is pretty tough to put down without being extremely uncomfortable or having your life revolve around carrying food. If Spidey were to have a bowl of ice cream every day that he fits into his macros and is still taking care of his micronutrient needs, there will be zero negative impact [/quote]

I eat well over 400g of carbs a day on mostly organic rice, organic potatoes, some fruit and a ton of veggies and I’m neither uncomfortable nor does my life revolve around food. Also, I used to think three whole “Organic” thing was a scam. I’ve been doing it 90-ish % of the time for the last 5-6 weeks and the difference is remarkable. I look, feel and perform better. I’m gaining weight AND getting leaner, while eating a little less protein and way more carbs and natural fats. I’ve made no other changes in that time except adding creatine. If you say it doesn’t work, then you half-assed it or didn’t give it an honest shot. Not saying anyone has to do what I’m doing, but your body most certainly knows the difference between “good” and “bad”. [/quote]
Props to you on being able to get down that much “clean” food, WF, and I’m glad it’s working for you man! I am a firm believer in flexible dieting, but I love trying new things and would be interested in conducting an experiment on myself similar to what you’re doing. I just can’t justify the cost at this point, but hopefully down the road :slight_smile: [/quote]

Thanks bud. We agree on “flexible dieting”. If I want to eat tortilla chips or drink a beer or something, I don’t “justify” it, I just do it. If you’re busting your ass and doing things right most of the time, enjoy yourself.

It is expensive, but the pretty marked difference in a short amount of time has made me a convert. I will say that I’ve seen certain things that are reasonable. Found a lb of grass fed ground beef last night for 6 bucks.

564

I’ve tried the whole organic thing, went full on organic eggs, beef, fruits, you name it. Did it for 6 weeks, but it’s just out of my range budget wise and honestly while I think I was able to eat some more fats than before, didn’t see that much of a difference, but I could have just not done it long enough.

Anyways, highlights last few days:

Flat BB: 205x4
Back Squat: 335x4
Sumo DL: 365x5

565

[quote]Spidey22 wrote:
I’ve tried the whole organic thing, went full on organic eggs, beef, fruits, you name it. Did it for 6 weeks, but it’s just out of my range budget wise and honestly while I think I was able to eat some more fats than before, didn’t see that much of a difference, but I could have just not done it long enough.

Anyways, highlights last few days:

Flat BB: 205x4
Back Squat: 335x4
Sumo DL: 365x5[/quote]
Nice sumo Spidey!

566

[quote]Spidey22 wrote:
Anyone curious about diet.

Training Days:

Meal 1: 4oz Pork Chops, 4 eggs, Coffee + 1 tbsp VCO

Pre-Wo: Ezekiel Toast + 1 tbsp PB
Intra: Large Scoop of Gatorade (about 60g of Carbs)
PWO: Pro Shake (about 30g of Pro)

Meal 2: 5 servings of Cereal + 2 cups skim milk

Meal 3: 8oz of Chicken/lean beef, 1 cup dry measure of rice/pasta, veggies, 24oz of Sweet tea

Meal 4: 2 PB & Honey Sandwiches, Hot Chocolate, Protein Shake

Will add extra 25g of carbs if play basketball on that day, but otherwise

Macros: 500C/215P/100F

Off Days:

These vary a bit, but yesterday I fasted most the day, but had

Meal 1: 8oz Pork Chop, 6 Eggs, Coffee + Tbsp VCO

Meal 2: 8oz of Fatty beef + 1 cup dry measure of Pasta, veggies, 24oz Sweet tea

Meal 3: 3 Donuts, 1 cup of Skim Milk, Pro Shake

Meal 4: 2 cups Ice Cream, Hot Chocolate, Pro Shake lol

Macros are 325C/215P/150F

Off days vary because Monday’s I go to Moe’s and get a giant burrito often times, sometimes eat a pizza, whatever. I’m a IIFYM kind of guy to a point, but eating mostly the same thing every day develops solid habits, and I feel I find a good balance of good and bad foods. At least IMO[/quote]

You may be able to get away with sloppier eating habits now, maybe even the next couple years but it probably won’t last much longer than that. There is a huge difference between organic/non-organic stuff in terms of nutrient density and micronutrients/minerals and some of those play crucial roles in growing muscle.
I’m not just talking fruits and veggies either, the difference between eating grass-fed vs grain fed beef is crazy. Grass-fed beef has omega 3’s and higher concentrations of CLA (conjugated linoleic acid) which we know promotes fat burning, grain fed beef has the opposite effect and will actually promote your body’s natural fat storing system.

If you are looking to stay as lean as possible while gaining muscle, the IIFYM dogma may not be the best solution out there. I would stick to as much organic/non-gmo/grass-fed/pasture raised goodness as possible. I mean shit Spidey, you don’t put diesel in a god damn jet do you? :slight_smile:

567

[quote]The Flying Fist wrote:

[quote]Spidey22 wrote:
Anyone curious about diet.

Training Days:

Meal 1: 4oz Pork Chops, 4 eggs, Coffee + 1 tbsp VCO

Pre-Wo: Ezekiel Toast + 1 tbsp PB
Intra: Large Scoop of Gatorade (about 60g of Carbs)
PWO: Pro Shake (about 30g of Pro)

Meal 2: 5 servings of Cereal + 2 cups skim milk

Meal 3: 8oz of Chicken/lean beef, 1 cup dry measure of rice/pasta, veggies, 24oz of Sweet tea

Meal 4: 2 PB & Honey Sandwiches, Hot Chocolate, Protein Shake

Will add extra 25g of carbs if play basketball on that day, but otherwise

Macros: 500C/215P/100F

Off Days:

These vary a bit, but yesterday I fasted most the day, but had

Meal 1: 8oz Pork Chop, 6 Eggs, Coffee + Tbsp VCO

Meal 2: 8oz of Fatty beef + 1 cup dry measure of Pasta, veggies, 24oz Sweet tea

Meal 3: 3 Donuts, 1 cup of Skim Milk, Pro Shake

Meal 4: 2 cups Ice Cream, Hot Chocolate, Pro Shake lol

Macros are 325C/215P/150F

Off days vary because Monday’s I go to Moe’s and get a giant burrito often times, sometimes eat a pizza, whatever. I’m a IIFYM kind of guy to a point, but eating mostly the same thing every day develops solid habits, and I feel I find a good balance of good and bad foods. At least IMO[/quote]

You may be able to get away with sloppier eating habits now, maybe even the next couple years but it probably won’t last much longer than that. There is a huge difference between organic/non-organic stuff in terms of nutrient density and micronutrients/minerals and some of those play crucial roles in growing muscle.
I’m not just talking fruits and veggies either, the difference between eating grass-fed vs grain fed beef is crazy. Grass-fed beef has omega 3’s and higher concentrations of CLA (conjugated linoleic acid) which we know promotes fat burning, grain fed beef has the opposite effect and will actually promote your body’s natural fat storing system.

If you are looking to stay as lean as possible while gaining muscle, the IIFYM dogma may not be the best solution out there. I would stick to as much organic/non-gmo/grass-fed/pasture raised goodness as possible. I mean shit Spidey, you don’t put diesel in a god damn jet do you? :slight_smile:

[/quote]
Nothing like reading some good old fashioned broscience to start the day! :wink:

568

Thanks for the diet recommendations, guys. I’ve fixed some things. Adjusted macros to have high, medium, and low days. Realized I was kind of eating shit because I was getting tired of having to eat all the time, so balanced out the same weekly allotment of macros, just with 2 low days (off days where I’m quite busy all day, so I can IF or something), 3 medium days (days where I have a bit more time to cook) and 2 high days (weekends where I can make like big as dinners and stuff).

Also, going back to a more ‘strict’ style of CBL’ing, as that’s when I got the best results. Talking to guys bigger and leaner than I, controlling insulin is a bigger deal in a surplus. So I will probably do the ‘prep phase’ for that after this 3-5 week period of a Training Phase I have (should have some kind of supercompensation). The prep phase is just 10 days of keto-style eating (>30g of carbs daily), but usually I can speed it up to 5-7 just by training hard and adding some HIIT. Months ago when I was on CBL I had better ‘alertness’ during the day, and focus during training was better as I was ‘fat-adapted’.

Also, just finished the 3 week ‘Ramp’ of my own BBB style program. Last few days were hell, just trying to maintain reps, let alone PR, was tough, so hopefully I planned it out perfectly to hit that edge of overtraining. Regardless, will likely run a cycle of regular BBB afterwards, just because.

569

I’m probably going to fat adapt and get on CBL soon, I just need my esophagitis fixed, as I suddenly can’t handle fatty foods. I thought it was odd, but apparently it’s common enough to get this problem after dieting off a lot of weight.

I hear ya on being tired of eating all the time… I rely a lot on dairy for that reason. I buy probiotic yogurt and mix a scoop of whey in it, I eat a lot of rice cakes and fruit… and yeah, just rely a lot on powder to get my protein. Something new I just thought of trying though: lean ground beef +instant mashed potates+can of tomato beans… should be able to mix all that up for a few easy-to-eat meals. If I never see a chicken breast again in my life, I’ll die a happy man. Meat in general just seems to turn me off these days.

Anyway, pork chops for breakfast??? Shit, that’s hardcore. lol

570

[quote]Quick Ben wrote:
I’m probably going to fat adapt and get on CBL soon, I just need my esophagitis fixed, as I suddenly can’t handle fatty foods. I thought it was odd, but apparently it’s common enough to get this problem after dieting off a lot of weight.

I hear ya on being tired of eating all the time… I rely a lot on dairy for that reason. I buy probiotic yogurt and mix a scoop of whey in it, I eat a lot of rice cakes and fruit… and yeah, just rely a lot on powder to get my protein. Something new I just thought of trying though: lean ground beef +instant mashed potates+can of tomato beans… should be able to mix all that up for a few easy-to-eat meals. If I never see a chicken breast again in my life, I’ll die a happy man. Meat in general just seems to turn me off these days.

Anyway, pork chops for breakfast??? Shit, that’s hardcore. lol[/quote]

Ohh sweet, looks like I’ll have a brother in BBB and CBL to compare notes with haha. The Beef+Beans+Potato combo sounds solid as hell for a quick bite, though, definitely got to try that out.

Thanks for bumping my Log btw, I’ve let it slip a bit while being on Spring Break. Quick numbers as of late:

Flat BB: 205x2x5
Front Squat: 255x2x2
Sumo DL: 415x2

Can’t think of anything else right off that bat. On my ‘Training Phase’ now, DEFINITELY got that overreached feeling last few days of my Ramp/First few of the training phase. Was fighting hard just to maintain reps. All apart of the plan though

571

Be sure to post up your exercise selections and all that for your next ramp. I’m always agonizing about how to set things up on BBB. lol

572

[quote]Quick Ben wrote:
Be sure to post up your exercise selections and all that for your next ramp. I’m always agonizing about how to set things up on BBB. lol[/quote]

Yeah sure thing man. I feel ya, it’s hard to decide what lifts to use, that won’t conflict with other lifts.

Solid Day today:

Back Squats: 3 min rest. Were a bit hard, first 3 reps of top set had the bar a bit to low, had to ‘pop’ it up higher on my traps. Felt much more explosive after that.
300x10
275x10
250x10

RDL’s: 3 min rest. These were easy, but try to not lockout to keep tension on hams and glutes
225x3x12

Laterals: 1 min rest. Played with form and slow eccentrics
25’sx3x12

Abs + Calves

Overall felt good. Squat is moving up. Wish Bench would do the same. Been on break, so haven’t tracked macros as much, but not stressing, Will do another week or so of this Training phase, milk the gains, and then I’ll likely have to take a ‘deload’. Knees and elbows are starting to need a bit more thorough warm-ups. Just been hitting PR’s a lot lately, which is fine, but probably takes a toll. Will use that week to do my Prep phase for CBL, jsut because doing it now during what is supposed to be a super compensation phases would not be the best idea I assume. Luckily I know I can usually get fat adapted in about 5-7 days as opposed to 10 if I train and add some HIIT. So won’t be that bad.

573

My Bench sucks. I hate it. It’s not consistent.

Just had to say that. I got 175x3x8 yesterday, and just am not sure why Squat and DL go up soooo much easier.

574

[quote]Spidey22 wrote:
My Bench sucks. I hate it. It’s not consistent.

Just had to say that. I got 175x3x8 yesterday, and just am not sure why Squat and DL go up soooo much easier. [/quote]

easiest way to up bench is to gain weight, just saying

575

[quote]PlainPat wrote:

[quote]Spidey22 wrote:
My Bench sucks. I hate it. It’s not consistent.

Just had to say that. I got 175x3x8 yesterday, and just am not sure why Squat and DL go up soooo much easier. [/quote]

easiest way to up bench is to gain weight, just saying[/quote]
x2 and other than not letting the bar crack your sternum on the way down…fuck form

576

[quote]chobbs wrote:

[quote]PlainPat wrote:

[quote]Spidey22 wrote:
My Bench sucks. I hate it. It’s not consistent.

Just had to say that. I got 175x3x8 yesterday, and just am not sure why Squat and DL go up soooo much easier. [/quote]

easiest way to up bench is to gain weight, just saying[/quote]
x2 and other than not letting the bar crack your sternum on the way down…fuck form[/quote]

I’m gaining, just keeping it co controlled. Seemed to have settled at about 205ish, just continuing to push.

Flat BB: 2 min rest
205x2x3
210x3
215x2
225x2

Chins: 2 min rest
+45x5x3

OH Rope Extension: 45s rest
5x8

EZ Curls: 45s rest
75x5x8

Face Pulls

Went back to Benching with heels off the ground. Not exaggerated though, just putting feet far back enough to get knees lower than hips, so back of heels just feel a bit off the ground. Felt much better, bar path was much cleaner, is that makes sense.

577

It’s all about the crazy arch

578

[quote]MaazerSmiit wrote:
It’s all about the crazy arch[/quote]

Noooooope.

579

[quote]Spidey22 wrote:

Seemed to have settled at about 205ish,
[/quote]
You’ve passed me :frowning:

580

[quote]RATTLEHEAD wrote:

[quote]MaazerSmiit wrote:
It’s all about the crazy arch[/quote]

Noooooope.[/quote]

Can’t actually press the weight?

(V) (;,:wink: (V)

Why not arch?