Haha....
Here's some Nut Butter for you.
http://i1050.photobucket.com/albums/...ps764306cb.jpg
Printable View
Haha....
Here's some Nut Butter for you.
http://i1050.photobucket.com/albums/...ps764306cb.jpg
you forgot to say no homo....Quote:
Originally Posted by Scope75
You meanQuote:
Originally Posted by xxiv
No Hetero..... Lol
lol
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Lookin much leaner xxiv, good work. Keep cutting until you feel like you can't, and then cut some more!
You'll be glad you did when you can finally lean bulk and actually be lean haha
lol at the shredder and DOUBLE your size. I'm just a tiny fat guy homie :)
and lmao to the no hetero!!
We're all tiny and fatQuote:
Originally Posted by VayneZ
if you still look anything like your avitar you are indeed double my size.Quote:
Originally Posted by VayneZ
A few months ago I thought I was a fairly strong decent sized guy, now..... not so much. Dropping the fat has been a humbling experience, my arms are like 15 inches. All the mass I thought I had was an illusion and the strength went right out the window. Right now I could not bench 225 or deadlift 315 for reps.
day 5.5 (i didn't have enough steam to get bis in yesterday so I did them today)
bb curl 45x20 55x15 x2
hammer curl 20x20 25x15 x2
rope curl 70x20 80x15 x2
db preacher 20x15 x3
I took some measurements tonight.
193lbs pm weight.
bf 11.7 with calipers
70.5" tall
calves 15"
thighs 24"
waist 34"
chest 44"
shoulders 49"
neck 17.5"
upeer arms 15"
forearms 13"
Day 1
incline db 45x15 x3
flat db 55x12 50x15 x2
cable flys 20x15 15x15 x2
bo bb rows 125x15 x3
pull ups 15 13 10
seated cable row 180x16 x3
db shrugs 60x15 x3
15 lbs on db press?
What is this day 1 of?
yeah, 15 for cable flys, 20 was too heavy to focus on the movement. I usually do db flys, I'm not sure how I feel about the cable variation. incline was a typo. fixedQuote:
Originally Posted by weekend
It's day 1 of 5 of my routine.
day 2
squats 135x20 185x20 225x12 185x16
leg ext. 75x20 x3
belt calf raise 180x20 x3
seated barbell calf raise 225x20 x3
I warmed up by going through the dot drill a few times. I used a stop watch and tried to stick to 2 min rest periods between sets.
day 3
push press 95x15 x14 x10
side raise 20x15 x3
front raise 45platex15 x3
cleans 115x15 x3
close grip bench 95x15 x3
dips bwx15 x3
push downs 110x15 x 12 x10
upright row 15x15 x12 x10
60 second rest intervals
day 4
deads 135x20 185x20 225x15 185x20 x2
ham curl 50x20 x4
1 leg calf raise 65x15 55x18 x2
seated bb cr 225x25 275x25 x2
120 second rest intervals
day 5
cable rear delt flys 20x15 25x15x2
bo db rows 60x20 x3
seated cable rows 180x15 x3
bb curls 55x15 x3
hammer curls 25x15 x3
rope curls 80x15 x3
i had a 1.5 hour break for a night call
bb preacher curls 45x20 55x15 55x12
declin bp 135x15 x2 135x12
db flys 25x15 x3
60 second rest intervals with the exception on the night call.
day 1
inc db 45x20 50x15 x2
flat db 50x15 x3
cable fly 15x15 x3
bo bb row 135x15 x3
seated cable 200x20 250x20 300x14
pull down 90x20 125x15 x2
db shrugs 80x15 x5
How is it going so far?? Are you seeing bodyfat losses and conditioning or endurance increases? Nice job sticking through this..not an easy routine with those short rest periods!
I'm adjusting well, I look leaner and I'm going by eye for awhile and I'm laying off the scale. I've been getting my ab work done in the am on empty at the time I used to weigh myself.
diet has been 40/40/20 between 2300 and 2600 cals. I'm tracking on my phone and measuring stuff out so I know my number are pretty close.
Cardio has been the dot drill and for a simple hop scotch routine it's pretty hard to do with any speed. a few rounds of that and my heart rate is up and I'm good to go.
day 2
squat 135x20 185x20 205x14 185x12
leg ex 80x20 x4
1 leg db cr 50x20 x3
bb seated cr 225x20 275x20 x2
i did leaves today and used the blower and my lowerback was too sore to really push through the squats, i tried using a belt but I hust couldn't hang. I can get through the dot drill in about 90 seconds, not too impressive but it's improving.
I have been keeping up with my routine, I've been too lazy to log.
http://i1173.photobucket.com/albums/...psb982efaf.jpg
I have been inspired by nate and I've been blending greenish smoothies with my handheld. I have been adding hemp and whey protein and it's really fun to see how much different stuff I can cram into one shake. It's made tracking my cals tough though but i think I'm still kinda accurate.
I think I'm allmost lean enough, just a little in the midsection. I am going to drop my cals down a little for the next week or so and see if it's time to switch gears.
Good progress my man.
Looking really lean xx ! Awesome work!
If I were you I'd stick to what works and get ripped! Really ripped! Before I focus on mass again.
You seem to be well on your way man. Just keep burning that stubborn fat
thanks guys.
I know I should cut till I can't take it anymore and then cut some more. It's just so much easier to bulk.
I'm cutting with ya bro!Quote:
Originally Posted by xxiv
and here's my motivation to keep cutting.
http://i1173.photobucket.com/albums/...psb982efaf.jpghttp://i1173.photobucket.com/albums/...psc6531431.jpg
this is 11 months of progress. I've had my ups and downs.
I really didn't think I was that fat then but in hindsight I was a lard ass.
Quote:
Originally Posted by xxiv
Huge Huge difference!!
Very cool anyone hear from him lately? I wonder how this cycle is going??
x are you there homie???
I've been slacking guys, the garage has been too cold and I'm having a hard time getting a good session in. Diet has not been on point either.
I may have hit rock bottom, I had to go to a planet fitness and got some cardio in, when i saw how shitty the weight room was i went and did some circuit training and wept quietly to myself.
Rocky IV - Training Styles - YouTube
Take a week off over Christmas, look at yourself In the mirror and ask yourself again if it's too cold in the garage.
hey fellers, things are actally getting better.
I stopprd most of my weight training while i devote to an all out cut to drop the last few pounds of fat. I started drinking coffee and doing fasted AM miit and I'm working my way up to hiit. Cals are in check.
I just weighed in at 186, i'm guessing my new goal is going to be close to 175 so I'll give it another month or so and see where i stand. It's been a long time since I've been under 180.
Stopping your resistance training in a cut is a sure fire way to amplify muscle loss. If you want to keep the muscle, you have to give it a reason to stay on you. Your strategy might help you hit numbers on the scale, but when it comes down to it, its the mirror, not the scale that tells the whole story.
I know but being in such a caloric deficit I feel like the weight training isn't going to be effective and will end up pushing me over the edge. I was hoping i could sneek in a few weeks without heavy training and just do lighter circuits and body weight exercises a few times a week just to keep the blood flowing.Quote:
Originally Posted by burlyman30
The thought of losing hard earned muscle for the sake of abs does sound rediculous but i just want this cut to come to an end so I can get back to a regular routine and keep my bf in check this time. I'll give it a few more days and get back into my lifting routine and get back to reasonable calories.
If only you could get some advice from someone who has gotten super lean before.... oh... wait. :p
You need to keep lifting, trust me.
One of the fastest lean outs I ever did consisted of this routine: (I was 185 lbs soft and cut to 170)
Strong lifts 5x5 MWF, abs T/Th, accessory isolation work Saturday
Intermittent fasting until 5 pm every day
11oxo 400 mg daily
6 weeks.
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Caloric intake was restricted to one large post workout meal and one snack late at night.
I was eating 900-1700 calories per day depending on the day. I probably averaged 1400 with 180 G protein.
Insane diet Weekend.... insane!!
xx, listen to them Jedi Masters. They speak wise words. Do not let go of the weights. Just be insane like weekend and lower cals, but GRADUALLY. The last digits of bodyfat% are the worst to burn for guys like you and me.... But you're almost there man.
p.s. Olddawg you actually ended up inspiring me with that rocky scene :rolleyes:
we are all weak minded and need each other's help when having a weak moment. Well everyone except for me, when I am down, I go outside to the chickens, take my dick out, use a sharpie to draw dots on it to look like chicken scratch and let them peck away. After about 20 min of that, my focus drifts off of my weak mind and things return to normal again.
Heavy lifting and post workout nutrition is the key to muscle mass maintenance for a natty. IMO.
xxiv, where ya been dawg?
just coasting along, I've picked the weighs back up, i couldn't seem to get to where I wanted to be as far as my bf% goes so I'm going to switch back to a normal hypertrophic routine and diet and revisit cutting at a later date.
I've been kinda depressed, i know it's corny but my cat died on the first and it really got me down. He'd been sick for awhile but I just got him some new medicine, i thought I would have a little more time with him.
Really sorry to hear about your cat my friend. I can only imagine how difficult that must be, sometimes I feel closer to my pets than I feel for humans. It's like no matter how bad the day was or what mood you're in they're always there to provide comfort and make you feel better.Quote:
Originally Posted by xxiv
You were doing really good though on the shredding plan. Maybe try and catch your breath again and go for it once you feel stable mentally. I always stopped in the process of getting extremely ripped (except when I competed 8 years ago, but I lost soooo much muscle in the process).
You still got the whole year, we're only at the 2nd month now. 2014 is the ''get-ripped'' year brah!
Btw, how the weather there today? I heard from a friend in Philly that yesterday was jus chaos!