--->>405<<--- accountability/progress log

**Back In Black** · 11-17-2012, 10:15 AM

It always means I'm a year wiser

We'll mate, when you get to London I'll come meet you and let you buy me a pint. Of a protein shake, of course

**--->>405<<---** · 11-17-2012, 11:59 AM

Aha! Happy birthday!?

Ill be sure to let u know!

**--->>405<<---** · 11-20-2012, 10:02 AM

took some awesome pics in the gym yesterday but the dang app on my phone did not save em. oh well i suppose ill just wait a little while longer. ive got abs! and getting leaner by the day.. maintaining strength as well!

**LiL P** · 11-20-2012, 11:59 AM

Look forward too seeing the pics gonna keep checking in too see if i can pick any information i can use from this thread

LiL P

**--->>405<<---** · 11-20-2012, 12:04 PM

feel free man! be sure to ask a lot of questions too

**RaginCajun** · 11-20-2012, 12:05 PM

so, are you liking the fasting?

are you switching it up daily/weekly?

**--->>405<<---** · 11-20-2012, 12:20 PM

yeh im liking the results! i fast for 11hrs after waking on non-training days and only eat according to appetite with no carbs. i make sure i dont go over 1250cals but if im under then thats fine.

on training days im eating 3400cals all carbs (300g) pre-workout only. no PWO carbs. probably a controversial method according to a lot on this site but the results im getting speak for themselves.. no arguing required.

so basically i get carbs 4 hrs every 48hrs..

also doing 90mins cardio EOD (fasting days) split into 1 60min session and 1 30min interval session..

**Tron3219** · 11-20-2012, 12:33 PM

Well what's up with some pics? Lol

**--->>405<<---** · 11-20-2012, 12:54 PM

Originally Posted by Tron3219

Well what's up with some pics? Lol

gotta get the app to work on my phone as well as be in the gym where the lighting is best!

**RaginCajun** · 11-20-2012, 01:22 PM

Originally Posted by --->>405<<---

yeh im liking the results! i fast for 11hrs after waking on non-training days and only eat according to appetite with no carbs. i make sure i dont go over 1250cals but if im under then thats fine.

on training days im eating 3400cals all carbs (300g) pre-workout only. no PWO carbs. probably a controversial method according to a lot on this site but the results im getting speak for themselves.. no arguing required.

so basically i get carbs 4 hrs every 48hrs..

also doing 90mins cardio EOD (fasting days) split into 1 60min session and 1 30min interval session..

very inspiring!

i just need a swift kick in the rear, in regards to diet.

no to low carbs seems the way to go!

**--->>405<<---** · 11-26-2012, 08:45 AM

just a brief updated pic for yall. nothing great but figd id post it here for comparison. this is 3 weeks into my new cutting diet and down 8lbs and 1" in waist. started at 13%, figure im pushing 10-11% here.. 192lbs

ill prob post another one in 4 weeks. we'll see how i do!

**RaginCajun** · 11-26-2012, 09:01 AM

nice wheels 405!

looking more ripped and not as full from your other pics in my opinion

**--->>405<<---** · 11-26-2012, 09:41 AM

thx cajun. yeh i only get carbs 4 hrs out of every 48hrs so im pretty much carb depleted (not glycogen depleted mind u) most of the time. i do look pretty good with a pump on!

pic was taken in the am right after getn out of bed!

**Back In Black** · 11-26-2012, 09:46 AM

Really good wheels. Do you workout?

**--->>405<<---** · 11-26-2012, 10:07 AM

Originally Posted by SteM

Really good wheels. Do you workout?

LOL.. here and there! when im not eating krispy kreme glazed doughnut bacon cheddar burgers!

**Back In Black** · 11-26-2012, 10:48 AM

Originally Posted by --->>405<<---

LOL.. here and there! when im not eating krispy kreme glazed doughnut bacon cheddar burgers!

You can keep your KK! Last time I walked past one the smell just put me off! Gimme a plain ring donut dipped in sugar and I'm a happy boy. Now, bacon and cheese burgers, I haven't had one of since........Saturday!

Good to see you we're wearing pants too

**--->>405<<---** · 12-02-2012, 02:25 PM

ok i finally got some pics in the gym that actually look decent so im postin em

progress for sure!

id also like to note i did lower body today (except traps)..

**digsy1983** · 12-02-2012, 02:35 PM

looking impressive man! only 1 problem i see... STRAPS!!! oj. lol

**--->>405<<---** · 12-02-2012, 02:41 PM

Originally Posted by digsy1983

looking impressive man! only 1 problem i see... STRAPS!!! oj. lol

LOL.. yeh i would not usually use them except im shrugging 365lbs and it makes it easier for me to focus on pulling with traps as opposed to arms. also i have a bit of medial epicondylitis so im trying to baby it! thx tho..

**digsy1983** · 12-02-2012, 02:54 PM

i use straps on heavy shrugs aswel myself buddy, so was just being critical and pedantic for poops n giggles.

seems youve put on some size (muscle) tho! thought it was a new fangled 'cutting' method you were doing? get it into a stickie if its working man!!

**GirlyGymRat** · 12-02-2012, 02:54 PM

i take it you didn't get hired for that seasonal gig as santa claus this year

**--->>405<<---** · 12-02-2012, 03:07 PM

Originally Posted by digsy1983

i use straps on heavy shrugs aswel myself buddy, so was just being critical and pedantic for poops n giggles.

seems youve put on some size (muscle) tho! thought it was a new fangled 'cutting' method you were doing? get it into a stickie if its working man!!

i think ur rite as i have gotten stronger and the pics do show some LBM gain. ive also lost 10lbs of weight. and ur rite i am on a cutting diet of sorts! one i have a lot of confidence in that goes against a lot i used to believe! has to do with NUTRIENT TIMING

Originally Posted by GirlyGymRat

i take it you didn't get hired for that seasonal gig as santa claus this year

LMAO!! guess ill have to find another seasonal gig!

**digsy1983** · 12-02-2012, 03:13 PM

oh my, how dare you utter that phrase on here! some members will be out with their pitch folks chanting your name!! haha

**--->>405<<---** · 12-02-2012, 03:29 PM

Originally Posted by digsy1983

oh my, how dare you utter that phrase on here! some members will be out with their pitch folks chanting your name!! haha

LOL.. good! then itll have the exact effect i intended!

**Mostly-fat** · 12-02-2012, 04:03 PM

Damn dude that's the body I'm looking for... no homo lol what's your weight in pounds start to now?

**--->>405<<---** · 12-02-2012, 04:18 PM

Originally Posted by Mostly-fat

Damn dude that's the body I'm looking for... no homo lol what's your weight in pounds start to now?

no prob man!

start: 213lbs 26.6%bf 5'9"

now: 190lbs @10%bf (give or take) 5'9"

for comparison:

**Times Roman** · 12-02-2012, 04:24 PM

Originally Posted by --->>405<<---

i think ur rite as i have gotten stronger and the pics do show some LBM gain. ive also lost 10lbs of weight. and ur rite i am on a cutting diet of sorts! one i have a lot of confidence in that goes against a lot i used to believe! has to do with NUTRIENT TIMING

LMAO!! guess ill have to find another seasonal gig!

How's it going 405? thought I'd put my head in the door and say hello

I've actually got a book called nutrient timing.

**Mostly-fat** · 12-02-2012, 04:31 PM

Man that's pretty impressive.. I'm basically looking for the same transformation going from beer gut to cut lol I have similar hidden muscle, but im taller and fatter too. thanks a lot for this little piece of inspiration man..

**Tron3219** · 12-02-2012, 04:32 PM

Lookin impressive, got me mirin! Hahahaha but for real, good job bud!

I'm in the same boat as you, I believed the conventional cutting methods to b the only way. There has been a lot of light shed on that in the past couple weeks with me working fasting into my progress. Shedding fat fast maintaining lbm and actually getting a tad stronger. Tell me I should fast a few months ago and I would have said ur crazy lol

**--->>405<<---** · 12-02-2012, 04:57 PM

Originally Posted by Times Roman

How's it going 405? thought I'd put my head in the door and say hello
I've actually got a book called nutrient timing.

hey TR thx for stoppn by! feel free to frequent buddy!

i bet that book has some good stuff in it. im learning a lot about nutrient timing myself. its surprising how big of an impact it can actually make!

Originally Posted by Mostly-fat

Man that's pretty impressive.. I'm basically looking for the same transformation going from beer gut to cut lol I have similar hidden muscle, but im taller and fatter too. thanks a lot for this little piece of inspiration man..

hey u CAN DO IT man! just keep getting on this site and logging! ive been logging daily for a year. that before pic was taken last october.

Originally Posted by Tron3219

Lookin impressive, got me mirin! Hahahaha but for real, good job bud!

I'm in the same boat as you, I believed the conventional cutting methods to b the only way. There has been a lot of light shed on that in the past couple weeks with me working fasting into my progress. Shedding fat fast maintaining lbm and actually getting a tad stronger. Tell me I should fast a few months ago and I would have said ur crazy lol

thx Tron

glad to see the fasting is workn out for u dude! i think i will be incorporating fasting in all types diets: cut, bulk, maintenance.. just changing the frequency

**Hydroponics** · 12-02-2012, 05:00 PM

Lookin good!

**Mostly-fat** · 12-02-2012, 05:37 PM

I'm saving those before and after pics for motivation.. Not Gay I promise lol

**Back In Black** · 12-03-2012, 05:39 AM

Originally Posted by --->>405<<---

no prob man!

start: 213lbs 26.6%bf 5'9"

now: 190lbs @10%bf (give or take) 5'9"

for comparison:

Which is which?

Mate, I'm coming to you for advice when I start lifting again.

Pleased to see you are shifting some proper weight nowadays, one of the best fat burning tools is more LBM!

**--->>405<<---** · 12-03-2012, 08:55 AM

Originally Posted by SteM

Which is which?

Mate, I'm coming to you for advice when I start lifting again.

Pleased to see you are shifting some proper weight nowadays, one of the best fat burning tools is more LBM!

LOL.. funny fella

ill be glad to see u lifting again.

**gbrice75** · 12-03-2012, 09:47 AM

Looking damn good bro... the wheels have either come up A LOT, or the last pics we were using to compare were crappy. Now I understand why you squat so much more than me, lol - wheels definitely got me beat.

**RaginCajun** · 12-03-2012, 09:51 AM

nice progress! you look even leaner from the last bunch of pics.

i know you said you are fasting and carb cycling, how do you have it laid out again on a weekly basis?

**--->>405<<---** · 12-03-2012, 09:54 AM

Originally Posted by gbrice75

Looking damn good bro... the wheels have either come up A LOT, or the last pics we were using to compare were crappy. Now I understand why you squat so much more than me, lol - wheels definitely got me beat.

thx man! ive been working hard thats for sure. even more important (IMO) ive been dedicated in the kitchen. that to me is where the rubber meets the road! yeh i think the lighting in these recent pics is just better than the other one i sent u. only about 4weeks difference between the 2.

Originally Posted by 00ragincajun00

nice progress! you look even leaner from the last bunch of pics.

i know you said you are fasting and carb cycling, how do you have it laid out again on a weekly basis?

thx cajun

ill post up a rundown here a little later, right now i have to get this cardio done!

**Brick** · 12-03-2012, 05:38 PM

405 looking forward to your post about carb cycling and fasting. I work a busy job and only have time to have a quick shake in a 4-8 hour shift and have been thinking about incorporating fasting into my routine. I'll wait until you lay out what you're doing now before I ask specific questions!

**--->>405<<---** · 12-03-2012, 08:09 PM

sure thing man.

**canesfan804** · 12-03-2012, 08:20 PM

Damn! You did that in 1 year? Thats some nice work. I did some carb backloading with intermitten fasting a couple mos ago. Liked it alot but I couldnt hit my macros to gain. Lost weight even without cardio. Had to go back to conventional diet to bulk. I do think I will go back when its time to cut tho.