[quote]H.E. Pennypacker wrote:
Week is fine. Busy with working on a paper. This is my third week, so I’m not worried about finishing the diet, I’m just concerned I won’t succeed in making it to 170. I do have a month to get to 170, I just want to make sure I do since I’m going to be competing in a BJJ tournament. Also, I’m a bit frustrated with my bench, I just can’t seem to increase the weight. Really sucks to be just as weak as I was last year, or for that matter, five years ago.
How about you?[/quote]
you know the saying that everyone around here quotes. it goes something like “you chase two rabbits at the same time, both will get away”. You have to decide whether you want to increase strength or decrease fat and not worry about the other.
Again, you’re right. My goal right now is fat loss, not strength. I guess I shouldn’t expect PRs in the gym, but it’s hard to motivate for the weight room if you know you’re going to be performing poorly. I suppose from now on I’ll just lower the weight and not go for anything I don’t think I can make.
I think I should have done some kind of circuit training during the V-Diet. The ABBH is too focused on strength, and that can be frustrating when you’re on a diet that makes making strength gains very difficult. Once I finish ABBH I’m going to start Don Alessi’s ‘Meltdown Training.’
I’m on the downward slope of the diet, only 10 more days to go. The hard part is over, now I’ve just got to power through. I’m having my cheat meal tomorrow, dinner with family, and then it’s 9 more days of V-Diet. I’m not sure if I will achieve my physique goals in the period of the V-Diet - let me rephrase that, I’m positive I will still have a LONG way to go. The diet, however, has accomplished one thing, taste changes. The idea of eating nothing but chicken breast and spinach now sounds indulgent. I can’t wait.
[quote]H.E. Pennypacker wrote:
The diet, however, has accomplished one thing, taste changes. The idea of eating nothing but chicken breast and spinach now sounds indulgent. I can’t wait. [/quote]
Ha, I remember that feeling. After 28 days, anything solid seems decadent.
Great progress, sir. Not everyone can do the V-diet, and most people think you’re crazy. Well done.
Weigh-in/“Cheat” Day. Also, my final day of the v-diet. I only did three weeks, not the full four, but I feel like I got my money’s worth. I just needed to get back to training (BJJ) and the low carb approach was killing me.
Final Count:
Weight Loss → 9.6 lbs. (Still about 14 lbs of fat left to lose)
Gut (Around love handles) -2.4 inches
Not too shabby. I’ve still got about 14 weeks until summertime, so I’ve got to push hard and I’ll have a decent body once it’s t-shirt/swimming season. This shortened v-diet has been a great jump off point for me and has gotten me down to competition weight for my next tournament.
I’ve put a lot of thought into my transition. First move, I bought Berardi’s Precision Nutrition, and I plan on following this as my new lifestyle. Of course, I’ll do a two week period were I ease back into eating solid food five times a day and only one shake. Excepting my post-workout shakes. Also, as I’ve mentioned above, I’m going to do meltdown training. In addition, I’ll really ramp up my jiu-jitsu aiming for 4-5 times a week.
I would really like to try and do a bulking cycle and try and improve my strength. But I’m afraid this will have to wait until after the summer.
soo i’ve been browsing quickly over the past few pages… and from yoru pictures you realy dont have such a bad body you should be embarrassed to take your shirt off. Seems you’ve made some progress and your not a fat ass with sick rolls. we all see ourselves worse than others do…
anyways you drinking any green tea? the diet says drink liberally and green tea is phenomenal for cleansing and fat loss (as i sip my hot cup right now pre-bedtime) Also i didnt see if you were doing any weight training, but that would have sped up the process if you were…i know you said you were focused on just fat loss but the more muscle you have is used as calorie/fat furnaces.
Also having broader shoulders /chest will take away attention from your stomach and make it look smaller…goodluck and godspeed (i’ve always wanted to just say that…lol)
[quote]H.E. Pennypacker wrote:
Here’s a photo [/quote]
Addressing your topic and your foremost concern.
So “EAT” clean but to Gain
** Eat ample veggies, and carbs at the proper times ( Search Berardi, read up.
**** Protein 1.25+ x your bodyweight, Maintain your current muscle and GROW
**** Cold glasses of water amps metabolism
**** And as some say, Squats + Milk
You ~ just eat well and often, do not be afraid to pour on the protein, only be strict on when and where you eat carbs. Eat veggies, old proverb says green is good. Eat green never regret.
Compound Lifts
** Hmmm warmup sets focus on feeling the muscle your working. Dual purpose then - to feel yourself flushing blood and to feel the muscle REGION you are working on.
Compounds meaning multi muscle lifts
a) Deadlift
b) Squat ( front, back, uhhh and every other odd variation after the DB ( Dumbell Squat )
c) okay Bench, tho DB Bench or Hammer Strength(HS) machines do a fine job on it
d) Know your options with exercises but do at least 1 exercise that you hate for that muscle group. APPLY yourself.
e) enjoy … ZMA’s are good for sleeping.
f) Sleep, Exercise, Food = Body
*** Had to clean this post up a little… I was not all here when I wrote this.
Thanks everyone for the advice/encouragement. It helps to get some positive feedback.
I’ve come up with a new plan. I’m ending my v-diet a week early - to focus on working out which was suffering because of the low carbs. I’m going to do a transition phase for the next couple weeks, basically one HSM per day, plus carbs before training (probably an apple). I’m going to ramp up my jiu-jitsu to 5x a week - in preparation for a competition. I’m going to continue to lift 3x a week (M/W/F) in the morning, so there will be 3 two-a-days a week.
Once I finish the ABBH program, I’m starting meltdown training. And once I finish the transition phase I’m going to start precision nutrition. I’m going to give myself two weeks before I post new photos and measurements.
One of the hardest parts of dieting/getting back into shape for me is trying to balance my social life with the requirements of my diet. Basically, it’s hard for me not to drink. There’s a good chance an old friend of mine will be coming into town this weekend, and he’ll want to drink heavily. It’s not that I can’t say no, it’s just that the constant pressure to drink wears you down.
It’s not just the peer pressure, I love alcohol - good beer, scotch, and wine. Combine the two, peer pressure and the love of good alcohol, and you have a potentially huge obstacle to weight loss. I intend to put my foot down this weekend, but it won’t be easy.
I’m still exhausted during jiu-jitsu practice. I think I need more carbs. I’m trying to consume most of these carbs post-workout, a la Precision Nutrition. Tonight I made whole wheat pasta with grilled chicken, sauteed spinach, and lemon juice/EVOO. Pretty tasty, we’ll see if those carbs help tomorrow’s workouts - there are going to be two AM lift and PM jiu-jitsu.
Question: Once I’m done with ABBH, should I do a circuit based program to try and drop fat(meltdown) or a more strength focused one (Rippetoe)? Primary goal is to get to level three leanness (description is in CT’s latest article).
