SWR's Fat-Loss Log (22 Weeks)

Training Bodybuilding
201

[quote]DION88 wrote:
SWR, I was wondering if after these phases you will eventually do the maximum fatloss phases. I was messing around with the calculations and it came out that I would be taking in 27-60 carbs a day. Seems like a keto diet even though CT states it is not. I ask because I think you are around the weight as me. Will you go on to the max fatloss or put on some lean mass?[/quote]

Yes, I will definitely be doing the max fat-loss stage, but I might or might not do the last week (the “peak shaping”) depending on where I’m at.

Remember what CT said in the ebook:

[quote]…each training cycle or even phase can be used by itself
depending on your goal. For example if you already have plenty of muscle
mass but desperately need to lose fat you might want to start right off with
the moderate or maximum fat loss phases. If you still want to gain muscle
size but do not want to bulk up you can start at the second mesocycle, etc.[/quote]

I was around, or over 25% bf, and that is why I am cutting all this fat off. I felt I qualified as “desperately needing to lose fat”. You aren’t nearly as fat as I was, and I don’t think you would need to go on that strict of a fat-loss routine, judging by your pics.

I’ve been “bulking” and powerlifting for the past couple of years without missing very many workouts.

Had I not misjudged my calories so much, and if I knew how endomorphic I tended to be, I would still be bulking because my overall goal is to be more muscular.

I think building muscle for a long time should be the primary goal if you overall goal includes getting bigger, unless you’re grossly overweight, but I don’t think you are.

Also remember what CT said after what I quoted above:

[quote]If you still want to gain muscle
size but do not want to bulk up you can start at the second mesocycle, etc.[/quote]
So if you’re affraid of gaining too much fat with a bulk, you can still start with the second mesocycle, Phase 6 through Phase 9.

You may very well be able to add a good amount of muscle while losing fat, even if you started with the bulking phase, as long as you kept eating clean (as CT suggests anyway).

Just something to think about.

202

thanks for everything.

203

Today’s Meals:
Meal 1)
Spaghetti, 1 scoop Whey, 1 scoop Metabolic Drive

Meal 2)
Spaghetti, 6oz boneless/skinless chicken

Meal 3)
6oz lean ground beef, fat-free cheese, cashews

Meal 4)
Same as 3

Meal 5)
6oz lean ground beef, 1.5tbsp natural peanutbutter

Meal 6)
Pre-workout 1 scoop Whey, 1 scoop Surge
Post-workout 1 scoop Surge w/ Creatine

204

Today’s workout:

A) Squat (tempo contrast)
275lbs (8, 8, 8, 8)

B1) Leg Press (wide stance)
450lbs (12, 12, 12, 10) (barely)

B2) DB Squats
40lbs(ea) (15, 15, 15, 15) (barely)

C) DB Walking Lunges, long steps
40lbs(ea)(10, 10) (barely)

D) DB Walking Lunges, short steps
40lbs(ea) (10, 10)

E) Leg Extensions
20lbs (100) (set lasted 3 minutes, if that matters)

205

[quote]SWR-1240 wrote:
Today’s Meals:
Meal 1)
Spaghetti, 1 scoop Whey, 1 scoop Metabolic Drive

Meal 2)
Spaghetti, 6oz boneless/skinless chicken

Meal 3)
6oz lean ground beef, fat-free cheese, cashews

Meal 4)
Same as 3

Meal 5)
6oz lean ground beef, 1.5tbsp natural peanutbutter

Meal 6)
Pre-workout 1 scoop Whey, 1 scoop Surge
Post-workout 1 scoop Surge w/ Creatine[/quote]

You’re a pasta lover. Have you tried Dreamfield’s pasta yet?

I did a lot of research on it, and think it’s legit. Also been eating a lot of it and don’t get the “bonk,” I’d usually get from pasta.

206

[quote]CaliforniaLaw wrote:

You’re a pasta lover. Have you tried Dreamfield’s pasta yet?

I did a lot of research on it, and think it’s legit. Also been eating a lot of it and don’t get the “bonk,” I’d usually get from pasta.[/quote]

Hadn’t tried that yet. I’ll have to look for it.

I love how easy it is to make a lot of spaghetti, and I have no problems eating it cold, which works great since I usually eat in my van (due to my working conditions).

I was always deathly afraid of any kind of pasta until I found the whole wheat kind.

My only problem is trying to find a decent sauce. I have bad acid reflux if I try to eat any sauce in the evening, so eating my carbs in the morning have been keeping my stomach from getting too bad.

207

Today’s meals:
Meal 1)
Spaghetti, 1 scoop Whey, 1 scoop Metabolic Drive

Meal 2)
More spaghetti, 5oz chicken, fat-free cheese

Meal 3)
6oz lean ground beef, 1oz cashews

Meal 4)
6oz lean ground beef, fat-free cheese, cashews

Meal 5)
Pre-workout 1 scoop Whey, 1 scoop Surge (last scoop until I can get more :frowning: )
Post-workout 16oz 2% milk

Meal 6)
TBD

208

Workout:

A) Bench double contraction
185lbs (8, 8, 8, 8)

B) Rows double contraction
145lbs (8, 8, 7, 7)

C1) Low incline DB Bench
70 (12, 12, 12, 10)

C2) Seated Cable Rows
180lbs (12, 12, 12, 12)

D1) Close grip bench, very slow reps
115lbs (12, 8, 10, 8)

D2) BB Curls
80lbs (8, 8, 8, 8)

30 minutes uphill walking on treadmill, 3MPH, 10 degree incline.

209

Okay, that didn’t work. I tried getting a video icon next to this thread, but didn’t upload a video the right way to get it, so I’m editing it out and don’t have much else to say here just yet.

BTW, Kevin, stop lurking and get an account.

210

Nice workouts. Oh, my IT has decided that you aren’t the porn guy they thought you were. I can now waste time reading your thread!

Keep up the great work,

Arioch

211

great job so far SWR, I did my first 2 training days this mon and tues and man…they were brutal. My quads are still sore as is my chest. I have done w/o where I would do every type of benchpress including pec dec and dips but I never got sore. Those double contractions really hit hard.

I was wondering, is it advised to refrain from any other type of exercising when on the program? say a day of basketball like fridays when there is no training?

212

[quote]DION88 wrote:
great job so far SWR, I did my first 2 training days this mon and tues and man…they were brutal. My quads are still sore as is my chest. I have done w/o where I would do every type of benchpress including pec dec and dips but I never got sore. Those double contractions really hit hard.

I was wondering, is it advised to refrain from any other type of exercising when on the program? say a day of basketball like fridays when there is no training?[/quote]

Yea, the double contractions kicked my ass. I thought I could use my 12 rep max for them the first day I tried 'em, but I was wrong. I ended up using 40lbs less!

My legs still get sore after both of my leg workouts each week (and still are sore today).

You should probably ask CT about the basketball. I would think that you might be able to skip one of the cardio days, but I don’t know for sure.

213

[quote]Arioch wrote:
Nice workouts. Oh, my IT has decided that you aren’t the porn guy they thought you were. I can now waste time reading your thread!

Keep up the great work,

Arioch[/quote]

LOL, I guess he just doesn’t know about the short, fat guy fetish that so many people are into.

214

[quote]SWR-1240 wrote:
Arioch wrote:
Nice workouts. Oh, my IT has decided that you aren’t the porn guy they thought you were. I can now waste time reading your thread!

Keep up the great work,

Arioch

LOL, I guess he just doesn’t know about the short, fat guy fetish that so many people are into.[/quote]

Hmmm… maybe someone in the IT department has that fetish…

I’m going to have to try those double contraction reps.

215

Today’s food:

The usual.

Today’s workout:

A) Romanian Deads
325lbs (8, 8, 7, 3) had to put bar down on rep 6 of first 2 sets, and rep 5 of third set because of my GRIP! Very frustrating

B1) Leg Press
580lbs (10, 10, 8) 490lbs (12, drop set to 400lbs 8 reps) felt weak

B2) DB Stiff leg deads
65lbs(ea) 15, 12, 12, 3) felt weak

C) Leg Curls
100lbs (8, 8, 8, 8)

D) 1 leg, standing curls
30lbs (8) 25lbs (8, 8, 8)

Grip work:
Held onto 225lbs at lockout for 15seconds, then 12 seconds, switching mixed grip (rest)

Held onto 275lbs for 20 then 12 seconds, switching mixed grip (rest)

Held onto 275lbs for 12 then 11 seconds switching mixed grip (rest)

Held onto 275lbs for 13 then 11 seconds switching mixed grip

216

Today’s workout:

A) Military press Double contraction
100lbs (8, 8, 7, 6)

B) Lat Pull Double contraction
150lbs (10, 10, 8, 8)

C1) High Incline DB Bench
65lbs(ea) (12, 12, 12, 8)

C2) Straight Arm Pull Downs
80lbs (12, 12, 12, 10)

D1) Decline DB Tri. Ext.
25lbs(ea) (10, 10, 10, 10)

D2) Alternating DB Hammer Curl
30lbs(ea) (10, 10, 10, 10 )

30 minutes walking uphill on treadmill
10 degree incline, 3MPH

217

Any new pics of your progress, SWR?

218

[quote]kroby wrote:
Any new pics of your progress, SWR?[/quote]

Yea, well sort of.

These are from last week.

Side, relaxed 10/23:
[photo]3648[/photo]

Back relaxed 6/14 to 10/09 comparison:
[photo]3420[/photo]

Back relaxed 10/23:
[photo]3646[/photo]

And a back flexing pic from 10/23 also:
[photo]3647[/photo]

(BTW, if anyone quotes this post, please delete the photos, which are the numbers in brackets, otherwise they’ll all show up in your post too and nobody needs to see these pics more than once) :wink:

I’ll have more soon.
I just bought a new miniDV camcorder/camera but I screwed up and plugged it in before installing the driver, and I can’t get it to connect to my computer now. :frowning:

219

Front 10/23

220

How did you like tempo contrast?