Twitz's Training & Diet Journey

[twitz]

Time for me to jump back on the logging wagon

This journal is going to be a bit different than my last. I will be working on my training and diet program as I go along. I was going to wait until I had it all figured out, but if I’m not logging I start to slack. Plus, I am far from an expert, so I appreciate the feedback and help from all of you.

For the next few days I will be logging my training, and I will start posting nutrition in the next few days.

Stats:
31yrs old
163 lbs.
~ 19% BF
5’7.5

Goal:
I want to figure out a training/dieting approach that I can stick to, and enjoy in my daily life! I do not want to get too caught up with numbers, when I do that I feel like it’s the end of the world if I screw up a single meal. This log is to keep me accountable as I go along. I will be looking to lean out/stay lean starting now until the early fall. Then I will probably go into another building cycle.

Here we go!

[gbrice75]

Sub'd. Let's do this!

[kelkel]

Subscribed. I don't count anything either. Takes the fun out of it, IMHO.

[twitz]

Sub'd. Let's do this!

Can you edit the :strong out of the title please? It was supposed to be but it didn't come out right

[951thompson]

Good look with it, do you have a plan you intend to follow? (Training, diet)

[Capebuffalo]

And she's off and running. Give it hell tz

[GirlyGymRat]

This will be fun!!!!

[gbrice75]

Can you edit the :strong out of the title please? It was supposed to be but it didn't come out right

I'll get it taken care of for you.

[951thompson]

Good look with it, do you have a plan you intend to follow? (Training, diet)

Ah you mentioned you don't have a plan doh, lack of carbs sending me ditzy lol could be a good idea to find a plan tho

[twitz]

Subscribed. I don't count anything either. Takes the fun out of it, IMHO.

Thanks Kelkel I can use your tips along the way!

Good look with it, do you have a plan you intend to follow? (Training, diet)

Thank you! I have been doing HIT style training. My diet is bewteen 1800-2200 cals/day. I will be following this for the next couple of weeks until I plan out a new diet program. I have never carb-cycled, I am reading and learning about that. Will probably give it a go towards the end of the month.

And she's off and running. Give it hell tz

Thankf for your help & support Cape!

This will be fun!!!!

Thank you Girly! My fellow Foodaholic

I'll get it taken care of for you.

Perfect, thanks!

[twitz]

Ah you mentioned you don't have a plan doh, lack of carbs sending me ditzy lol could be a good idea to find a plan tho

Thank you! I have been doing HIT style training. My diet is bewteen 1800-2200 cals/day. I will be following this for the next couple of weeks until I plan out a new diet program. I have never carb-cycled, I am reading and learning about that. Will probably give it a go towards the end of the month.!

Sorry, I should have clarified! I have a basic plan, I just don't have a plan for carb-cycling, or how I should train when I start it. THAT'S what I need to figure out

[951thompson]

Sorry, I should have clarified! I have a basic plan, I just don't have a plan for carb-cycling, or how I should train when I start it. THAT'S what I need to figure out

There is alot of styles of carb cycling, but a basic carb cycle would be to have carbs on training days and no carbs on none training days, or you could do 4 straight days no carb, one day high carb, two days moderate. There are many ways to work it

[MickeyKnox]

Good luck Twitz.

[twitz]

There is alot of styles of carb cycling, but a basic carb cycle would be to have carbs on training days and no carbs on none training days, or you could do 4 straight days no carb, one day high carb, two days moderate. There are many ways to work it

I'm thinking low/mod/high - repeat. Legs and back training on mod/high days. I think I'm too much of a glutton to go 4 days without carbs (at this point). Once I get used to it, I will shoot for longer depletion. I don't know how you fella's do it! Great willpower!!

Good luck Twitz.

Thank you Mickey!

[bigZthedestroyer]

Subbed for motivation!

[951thompson]

I'm thinking low/mod/high - repeat. Legs and back training on mod/high days. I think I'm too much of a glutton to go 4 days without carbs (at this point). Once I get used to it, I will shoot for longer depletion. I don't know how you fella's do it! Great willpower!!

Thank you Mickey!

You could maybe try having 2g carb x LBM = on training day. 1g protein x LBM = training day (1.5g none training day) maybe Go in a pattern of one day on one day off, following an upper body/lower body spilt.

Monday upper body (high rep) (high carb day)

Tuesday (rest) (low carb) (cardio)

Wednesday (lower body High rep) high carb

Thursday, (rest) low carb (cardio)

Friday ( upper body powerlifting heavy reps 6-8) (high carb)

Saturday rest (low carb)

Sunday (lower body powerlifting) (high carb)

That could be one way to work it, but you would need to work it around your life

[--->>405<<---]

will be following too twitz. impressive stats i must say. 163lbs! wow.. ive seen ur pics and u are in great shape already.. funny u weigh more than some of the guys here! LOL

in any event as far as carb cycling id be happy to offer advice and im sure u will not be short on it anyways. as stated there are many styles of carb cycles. ive done 7 day cycles and a bunch of difft ones in between. there is no right or wrong way to do it, the best advice i can give u is find what works best for u! it may take some time and trial and error.. personally i prefer the 2 or 3 day cycle depending on ur goals such as:

maintenance: low, high, repeat

cutting: low, low, high, repeat

bulking: high, high, low, repeat ( i have not tried this one yet)

ive personally gotten into better shape on a 3 day cycle than a 7 day cycle, and i have gone as many as 5 consecutive days with no carbs and have found 2 days to be more than enuff for myself..

[gbrice75]

I'm thinking low/mod/high - repeat. Legs and back training on mod/high days. I think I'm too much of a glutton to go 4 days without carbs (at this point). Once I get used to it, I will shoot for longer depletion. I don't know how you fella's do it! Great willpower!!

Tbh T, I don't really see any benefit in a single low day, beyond it helping with calorie restriction. It's not enough time to do much in terms of glycogen depletion.

Do you think you can start with 2 consecutive low days? Even then, I'd recommend a total body workout on day 2. Something like:

Mod/mod/mod/mod/low/low/high-ish.

[Soar]

Glad to see ya back! Good luck as always

[951thompson]

Tbh T, I don't really see any benefit in a single low day, beyond it helping with calorie restriction. It's not enough time to do much in terms of glycogen depletion.

Do you think you can start with 2 consecutive low days? Even then, I'd recommend a total body workout on day 2. Something like:

Mod/mod/mod/mod/low/low/high-ish.

I coupled the low days with a high rep glycogen style depletion workouts, she will be taking more glycogen out with the workouts then she will be putting back in via diet.I agree probably would be more beneficial to have two Straight day low carb. Tho correct me if im wrong, does'nt 405 follow a pattern of one day low then one day high. I have a book called carb back loading where this is the protocol, I've not used the approach though.

Another option

Monday (low) upper body high rep
Tuesday (low) lower body high rep
Wednesday (low) cardio
Thursday (high)upper body powerlifting
Friday (high) lower body powerlifting
Saturday (mod)
Sunday (mod half day, low second half)

[gbrice75]

I coupled the low days with a high rep glycogen style depletion workouts, she will be taking more glycogen out with the workouts then she will be putting back in via diet.I agree probably would be more beneficial to have two Straight day low carb. Tho correct me if im wrong, does'nt 405 follow a pattern of one day low then one day high. I have a book called carb back loading where this is the protocol, I've not used the approach though.

Another option

Monday (low) upper body high rep
Tuesday (low) lower body high rep
Wednesday (low) cardio
Thursday (high)upper body powerlifting
Friday (high) lower body powerlifting
Saturday (mod)
Sunday (mod half day, low second half)

405's carb cycle, aside from the pattern, factors in a few other variables. Twitz hasn't even run a simple carb cycle yet, so what I suggested for her was a routine that stays relatively 'uncomplicated', at least in the realm of carb cycling.

Twitz - I most definitely *would* recommend carb cycling as I feel it's the most effective way to reduce bodyfat while maintaining muscle mass. Personally, I'll never again run a diet that has me eating at the same (low) caloric intake day in and day out. Boring, monotonous, and not optimal to keep metabolism moving IMO.

[Flagg]

Good luck Twitz, but with GBrice mentoring you, you couldn't be in better hands honestly.

[951thompson]

405's carb cycle, aside from the pattern, factors in a few other variables. Twitz hasn't even run a simple carb cycle yet, so what I suggested for her was a routine that stays relatively 'uncomplicated', at least in the realm of carb cycling.

Twitz - I most definitely *would* recommend carb cycling as I feel it's the most effective way to reduce bodyfat while maintaining muscle mass. Personally, I'll never again run a diet that has me eating at the same (low) caloric intake day in and day out. Boring, monotonous, and not optimal to keep metabolism moving IMO.

Right, no probs mate, just trying give her some options. Ideas

[--->>405<<---]

LOL.. she will prob get info overload at this point LOL..

the main reason i suggested the 3 day cycle is it is less difficult mentally as u only have to go without carbs for 2 days instead of 3 and u get a high day every 3rd day. personally i think a good rule of thumb is to keep it simple too, and one way to achieve this is by simply eating carbs on days u train and not eating carbs on days u do not train. the way i do it right now is i train 3 days per week and so i get carbs 3 days per week.. i enjoy it and find it suits me. the biggest thing is finding what suits you.

the 7 day cycle will definitely be a great teaching aide. glycogen depletion is a very good teacher in many ways that i wont even get into.

[gbrice75]

Good luck Twitz, but with GBrice mentoring you, you couldn't be in better hands honestly.

Thank you brother!

Right, no probs mate, just trying give her some options. Ideas

You're just angry because UD 2.0 is kicking your arse and you want others to suffer with you, lmao!!! jk brother.

I hear ya. It was 5am when I wrote that and I'm not even sure I was awake, lol!

What I was trying to get at was the fact Twitz hasn't carb cycled at all yet, and I'd suggest she start with the most basic of cycling principles. She can always taper up from there once she's accustomed to carb depletion, etc. It's not that 405's cycle is 'complicated' per se; but it's not basic carb cycling. i.e. there are days where he's eating *very* low calorie, thus allowing him HUGE carb refeed days. If I'm not mistaken, Twitz is looking for a more straightforward approach, at least at this point.

[austinite]

I'll be tuning in.. Looking forward to your progress!

[twitz]

Subbed for motivation!

Thanks Big Z! I appreciate it

will be following too twitz. impressive stats i must say. 163lbs! wow.. ive seen ur pics and u are in great shape already.. funny u weigh more than some of the guys

I know, I'm a beast! LOL... I have to admit that when I reached 150 I was a little freaked out! I was 163 on Monday after a week off, the highest I have ever been in my life. I have about 30lbs of BF right now though. I'm guessing that I'll be 140ish when I dust the fluff.

I am cutting and pasting all of the suggestions into Word. I'll go through everything that way and then ask some questions. Thanks 405!

Tbh T, I don't really see any benefit in a single low day, beyond it helping with calorie restriction. It's not enough time to do much in terms of glycogen depletion.

Do you think you can start with 2 consecutive low days? Even then, I'd recommend a total body workout on day 2. Something like:

Mod/mod/mod/mod/low/low/high-ish.

Oh yeah! I can do 2 days!! Then work my way up to more. I just don't want to start out with a more experienced approach when I'm not confident I will be able to stick to it. Mod days are easy-breezy, I have those now

Glad to see ya back! Good luck as always

Thanks Soar!

I coupled the low days with a high rep glycogen style depletion workouts, she will be taking more glycogen out with the workouts then she will be putting back in via diet.I agree probably would be more beneficial to have two Straight day low carb. Tho correct me if im wrong, does'nt 405 follow a pattern of one day low then one day high. I have a book called carb back loading where this is the protocol, I've not used the approach though.

Thanks so much 951thompson, I really appreciate your suggestions! I am just cutting/pasting into word so I have everything in one spot. Will ask questions as I go through.

Twitz hasn't even run a simple carb cycle yet, so what I suggested for her was a routine that stays relatively 'uncomplicated', at least in the realm of carb cycling.

Twitz - I most definitely *would* recommend carb cycling as I feel it's the most effective way to reduce bodyfat while maintaining muscle mass. Personally, I'll never again run a diet that has me eating at the same (low) caloric intake day in and day out. Boring, monotonous, and not optimal to keep metabolism moving IMO.

I am blaming this whole thing on you, Gbrice!! Haha... you are the one who is inspiring me to jump on this. I truly believe that it is an approach I can stick to. I kind-of, sort-of have been doing it now, I eat more on leg days/back/chest days, and eat low carb on shoulder and off days. It will be great to have a solid plan though, I'm definitely at that point where I need to stick to a program.

Good luck Twitz, but with GBrice mentoring you, you couldn't be in better hands honestly.

Thanks Flagg!

I'll be tuning in.. Looking forward to your progress!

Thanks Austinite! Means a lot

[gbrice75]

Oh yeah! I can do 2 days!! Then work my way up to more. I just don't want to start out with a more experienced approach when I'm not confident I will be able to stick to it. Mod days are easy-breezy, I have those now

Exactly!

I am blaming this whole thing on you, Gbrice!! Haha... you are the one who is inspiring me to jump on this.

Haha, I'm glad my evilness is inspiring you!

I truly believe that it is an approach I can stick to. I kind-of, sort-of have been doing it now, I eat more on leg days/back/chest days, and eat low carb on shoulder and off days. It will be great to have a solid plan though, I'm definitely at that point where I need to stick to a program.

Yep. We just need to get you on a routine with a definite purpose! You'll be killing it then!

[twitz]

Wednesday, April 3rd - Back Day

I was able to train with my BF last night, and it's always awesome to have a spot! I went to failure on most exercises, so when I post ** that is when I had nothing left and was just focusing on the negative.

Thanks Cape for suggesting this, I really liked it!


Lat pulldown - wide grip
70 x 15
85 x 15
100 x 12
140 x 5 ** x 2

Seated row - close grip
85 x 15
100 x 12
130 x 6 ** x 3

Pulldown w/ D-link
85 x 15
100 x 12
130 x 4 ** x 2

DB row - slow w/ squeezes
45 x 15 per side
50 x 12 per side
55 x 10 per side

Rear delt flye
40 x 15
30 x 15 per side
20 x 15 per side

The full workout took me about 45 mins, and I was BEAT at the end of it!

[gbrice75]

Wednesday, April 3rd - Back Day

I was able to train with my BF last night, and it's always awesome to have a spot! I went to failure on most exercises, so when I post ** that is when I had nothing left and was just focusing on the negative.

Thanks Cape for suggesting this, I really liked it!


Lat pulldown - wide grip
70 x 15
85 x 15
100 x 12
140 x 5 ** x 2

Seated row - close grip
85 x 15
100 x 12
130 x 6 ** x 3

Pulldown w/ D-link
85 x 15
100 x 12
130 x 4 ** x 2

DB row - slow w/ squeezes
45 x 15 per side
50 x 12 per side
55 x 10 per side

Rear delt flye
40 x 15
30 x 15 per side
20 x 15 per side

The full workout took me about 45 mins, and I was BEAT at the end of it!

Holy shit!! I haven't seen a single girl in my gym put up even close to these numbers... you should be very proud of yourself Twitz!!

PS - I rear delt fly 15lbs x 20 ... I think it's time I step up my game!!

[twitz]

Exactly!

Haha, I'm glad my evilness is inspiring you!

Yep. We just need to get you on a routine with a definite purpose! You'll be killing it then!

It certainly is

I sure hope so!

[twitz]

Holy shit!! I haven't seen a single girl in my gym put up even close to these numbers... you should be very proud of yourself Twitz!!

Thanks GB! The pulldowns I usually keep around 110ish - but with this program you really have to give it your all. I think I was pulling do hard I had eye strain at one point

PS - I rear delt fly 15lbs x 20 ... I think it's time I step up my game!!

I was doing this on the machine, do you mean DB's?

If you mean DB's, I use like 7.5 - so I know that I'm hitting the muscle instead of going too heavy.

[gbrice75]

Thanks GB! The pulldowns I usually keep around 110ish - but with this program you really have to give it your all. I think I was pulling do hard I had eye strain at one point

Haha, that's a great sign of hard work!! I've seen guys popping blood vessels, puking, etc. Good times.

I was doing this on the machine, do you mean DB's?[/QUOTE]

Yea, but still!

If you mean DB's, I use like 7.5 - so I know that I'm hitting the muscle instead of going too heavy.

Amen!!! This is why I rarely work with heavier than 15lb dumbbells for rear delts (max 20lbs) and 25lbs for lateral raise (30lbs max). 90% of guys I see in the gym are going way too heavy, using their entire bodies to heave the weights up, recruiting more traps than delts, and essentially doing nothing for the target muscle group.

I almost always do both exercises seated. This ensures that my body is almost completely taken out of the equation.

[951thompson]

Thank you brother!

You're just angry because UD 2.0 is kicking your arse and you want others to suffer with you, lmao!!! jk brother.

I hear ya. It was 5am when I wrote that and I'm not even sure I was awake, lol!

What I was trying to get at was the fact Twitz hasn't carb cycled at all yet, and I'd suggest she start with the most basic of cycling principles. She can always taper up from there once she's accustomed to carb depletion, etc. It's not that 405's cycle is 'complicated' per se; but it's not basic carb cycling. i.e. there are days where he's eating *very* low calorie, thus allowing him HUGE carb refeed days. If I'm not mistaken, Twitz is looking for a more straightforward approach, at least at this point.

Your damn right it's kicking my ass, it's got me in a headlock! Lol

I understand what your saying mate

Good luck with it twits

[twitz]

Amen!!! This is why I rarely work with heavier than 15lb dumbbells for rear delts (max 20lbs) and 25lbs for lateral raise (30lbs max). 90% of guys I see in the gym are going way too heavy, using their entire bodies to heave the weights up, recruiting more traps than delts, and essentially doing nothing for the target muscle group.

I almost always do both exercises seated. This ensures that my body is almost completely taken out of the equation.

I will go up to 40lbs on reverse pec flye, as soon as I feel my elbows drop, or my traps raise to compensate, I drop the weight.

Facepulls I will go to 30ish, but if I feel like my elbows aren't up, I'll drop it.

When I use DB's I ALWAYS bend right over and keep my head down, or I will do them laying on a bench. It doesn't take much weight to wear them out!!

Side laterals I will sit, or if I am using cables, I will hold onto the post, lean out and do it that way. When you're leaning you can't bend your knees and cheat

With all that said, and back to how you and I spoke about bad genes. My shoulders have always been a lagging body part, and I don't think I'm built to have that nice capped look. Though, I will continue on trying!

[kelkel]

Try your rear delt flyes chest down on an incline bench set at about a 35% angle. Straddle it and lean over the top of it with your upper body supported on it. Works great.

[gbrice75]

I will go up to 40lbs on reverse pec flye, as soon as I feel my elbows drop, or my traps raise to compensate, I drop the weight.

Facepulls I will go to 30ish, but if I feel like my elbows aren't up, I'll drop it.

I've started doing facepulls using the seated row machine w/ rope attachment. I really like the angle, give it a shot sometime and see how it feels, you might find you like it.

When I use DB's I ALWAYS bend right over and keep my head down, or I will do them laying on a bench. It doesn't take much weight to wear them out!!

Side laterals I will sit, or if I am using cables, I will hold onto the post, lean out and do it that way. When you're leaning you can't bend your knees and cheat

Like I said before T, you clearly know you're way around, there's no doubt about that.

With all that said, and back to how you and I spoke about bad genes. My shoulders have always been a lagging body part, and I don't think I'm built to have that nice capped look. Though, I will continue on trying!

lol, look at my avy. You and I are in the same boat. My shoulders are BY FAR my worst, most lagging group. Forever a work in progress... /sigh

[Capebuffalo]

Wednesday, April 3rd - Back Day

I was able to train with my BF last night, and it's always awesome to have a spot! I went to failure on most exercises, so when I post ** that is when I had nothing left and was just focusing on the negative.

Thanks Cape for suggesting this, I really liked it!


Lat pulldown - wide grip
70 x 15
85 x 15
100 x 12
140 x 5 ** x 2

Seated row - close grip
85 x 15
100 x 12
130 x 6 ** x 3

Pulldown w/ D-link
85 x 15
100 x 12
130 x 4 ** x 2

DB row - slow w/ squeezes
45 x 15 per side
50 x 12 per side
55 x 10 per side

Rear delt flye
40 x 15
30 x 15 per side
20 x 15 per side

The full workout took me about 45 mins, and I was BEAT at the end of it!

You killed it Went heavy and to failure. You got in and got out. You will be signing autographs before long . And I'll say I knew her when....

[twitz]

Good luck with it twits

Thanks again

Try your rear delt flyes chest down on an incline bench set at about a 35% angle. Straddle it and lean over the top of it with your upper body supported on it. Works great.

Would you suggest to put my knees on the bench and keep feet off the floor, or do you keep your toes on the floor?

Thanks for the suggestion!

I've started doing facepulls using the seated row machine w/ rope attachment. I really like the angle, give it a shot sometime and see how it feels, you might find you like it.

Oh! I think I would like that!! I'll youtube a video and try it next time.

Like I said before T, you clearly know you're way around, there's no doubt about that.

Thank-you, but I still have LOADS to learn!

lol, look at my avy. You and I are in the same boat. My shoulders are BY FAR my worst, most lagging group. Forever a work in progress... /sigh

I think it has to do with us being trap dominate. It's so easy for them to take over and you don't end up working the muscle you're trying to hit. I constantly have to remind myself to drop my shoulder down (relax my trap) - esp the left one.

I feel your pain!

You killed it Went heavy and to failure. You got in and got out. You will be signing autographs before long . And I'll say I knew her when....

LOL! Funny guy! It was a tough one. Shoulders tonight!

[gbrice75]

Oh! I think I would like that!! I'll youtube a video and try it next time.

http://www.youtube.com/watch?v=aumssHhOItk

The pulley on the machine in my gym isn't quite as low as this, so the angle isn't as exaggerated. The higher angle still has me pulling in an upward motion, but I can get a bit higher to a point where my fists wind up next to my ears vs. my neck.

I think it has to do with us being trap dominate. It's so easy for them to take over and you don't end up working the muscle you're trying to hit. I constantly have to remind myself to drop my shoulder down (relax my trap) - esp the left one.

I feel your pain!

Maybe so, but then why do my traps also suck!? lol