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

**jpowell** · 06-30-2012, 11:37 PM

hey bro,

was wondering how long you think time wise it wod take to get from 19-20% to 10%,
as I've layed out a road map--and goal timeframe--by sept 1 I'm hoping to be close maybe 14%?

sound realistic?

also, are you familiar with p90x?
i was wondering if doing their cardio dvd in the morn for fasted cardio wod suffice?

**Back In Black** · 07-01-2012, 04:08 AM

405 where in England did you say your mum was from?

**--->>405<<---** · 07-01-2012, 06:50 AM

Originally Posted by jpowell

hey bro,

was wondering how long you think time wise it wod take to get from 19-20% to 10%,
as I've layed out a road map--and goal timeframe--by sept 1 I'm hoping to be close maybe 14%?

sound realistic? sept 1 is 9weeks from now. to get from 20% to 14% u have to lose 6%bf. thats @0.6666667% per week. a bit ambitious IMO. u may be able to drop .5% per week (on a good week IMO) which would be @4.5% in 9 weeks. thatd put u @ 15.5% if ur startn at 20%. id say thats fairly close "guesstimate".

also, are you familiar with p90x?
i was wondering if doing their cardio dvd in the morn for fasted cardio wod suffice?

p90x cardio x is definitely cardio and tuff cardio! ive done it many times. personally i dont think ud have to work that hard. for am fasted i love the elliptical. not a lot of impact and not very tuff and easy to stick to IMO. the harder it is to perform the harder its gonna be to stick to long term.

**--->>405<<---** · 07-01-2012, 06:51 AM

Originally Posted by SteM

405 where in England did you say your mum was from?

sussex

**jpowell** · 07-01-2012, 08:26 AM

Ok thas realistic. I realize it leves abso no room for error and i must remained disciplined. Itl proli b hard, but ino itl b worth evry single day.

Thanks.

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**--->>405<<---** · 07-01-2012, 08:22 PM

Well i had a great cheat meal:
Baby back ribs
Potato cubes brushed with evoo and spices and baked
Corn on the cob
Mint choc chip ice cream
Handfull dark choc chips 75%cacao

Yum

**--->>405<<---** · 07-06-2012, 08:44 AM

dang my thread almost made it to page 2! cant let that happen.. im thinking cut startn monday... i know ive said it before but i mean it this time dang it!

**bikeral** · 07-06-2012, 08:46 AM

I thought I was gonna have to give you a bump.

**RaginCajun** · 07-06-2012, 08:57 AM

when you cut, will you be going back to 60/20/20 macro split?

**--->>405<<---** · 07-06-2012, 12:15 PM

Originally Posted by 00ragincajun00

when you cut, will you be going back to 60/20/20 macro split?

Nope. Carb cycle. IMO strait low carb is a good beginning diet for someone with higher bf%. carb cycle is the way to go now. No carbs + Severe deficit, carb load (relief), moderate deficit, repeat...

**RaginCajun** · 07-06-2012, 12:42 PM

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

Nope. Carb cycle. IMO strait low carb is a good beginning diet for someone with higher bf%. carb cycle is the way to go now. No carbs + Severe deficit, carb load (relief), moderate deficit, repeat...

gotcha. i think i may try the 60/20/20 split in this cut i am about to do. it may keep me more disciplined!

**--->>405<<---** · 07-07-2012, 09:47 AM

^^^ good luck cajun!

Well fellas im startn an 8 week cut monday. I suppose ill post a pic or 2 of myself tomorrow to show a starting point. Ive gained some strength and maybe a little size. I dont suppose u could call wat ive been doing a bulk. In all honesty its been me being lazy in every sense of the word after my 8 month cut.

No cardio in 2 months and 3000 or so cals per day. After this 8 weeks i suppose ill run maintenance and be more deliberate than i have been. After 8 months of strict cutting followed by a week cruise where i ate everything i wanted it has been a stagnate period. Time to get back to business!

**jpowell** · 07-07-2012, 10:14 AM

We can cut together! I started mine on last sunday, the 1st. I only plan on doing 8 wks, evaulate n then rejump back on it.
As im having the hardest time understanding you can gain an burn at the same time, ive put myself in a very very bad position. Uno, everybody wants to b the big guy.
My goal rite now is on losing this fat, estimated arnd 50 lbs or so if my math is rite.
Ino ill lose strength and mass. Hell not evn sure if i wana go for another 50 lbs lol.
But my goal is to drop as much fat, i wana c ny % numbers go down.

Good luck!

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**Papiriqui** · 07-07-2012, 06:07 PM

Dropping by 405....Looking fwd to those pics and good luck with the cut!!!

**--->>405<<---** · 07-09-2012, 03:43 AM

alright guys.. 45mins am fasted cardio done.. cut has begun

**bikeral** · 07-09-2012, 06:56 AM

Oh yea, play time is over. Good work bro.

**Papiriqui** · 07-09-2012, 07:52 AM

Damn cardio!!!? A star fell off the sky LOL. Nice going bud!! Happy Cutting!!

On another note, i need your insight on some carb cycling, just a little brief overview or direct me where i can soak some info regarding the subject. I've been stuck on 188-190 for the past month, some of it my fault no lie but this weekend was on point except for saturday a little ice cream, i mean 2 scoops, sunday a piece of cake thats it, both days with 2+ hrs of racquetball. Saturday i was at 188 and today i was at 190. I need to see 187-186 LOL so if by the end of the week i dont see the magic number 186-185 i will start carb cycle next week to give the body a kick start, but i need your help on this one since i have no idea about carb cycling.....

**RaginCajun** · 07-09-2012, 07:54 AM

glad to see we are all back at it! giddy up!

**--->>405<<---** · 07-09-2012, 08:04 AM

Originally Posted by Papiriqui

Damn cardio!!!? A star fell off the sky LOL. Nice going bud!! Happy Cutting!!

On another note, i need your insight on some carb cycling, just a little brief overview or direct me where i can soak some info regarding the subject. I've been stuck on 188-190 for the past month, some of it my fault no lie but this weekend was on point except for saturday a little ice cream, i mean 2 scoops, sunday a piece of cake thats it, both days with 2+ hrs of racquetball. Saturday i was at 188 and today i was at 190. I need to see 187-186 LOL so if by the end of the week i dont see the magic number 186-185 i will start carb cycle next week to give the body a kick start, but i need your help on this one since i have no idea about carb cycling.....

personally IMO pap even if u make it to 185 id switch to carb cycle dude. its difft than what uve been doing and very effective. the change in approach may indeed get u going at a better pace than u currently are at. the body likes to get into ruts. carb cycling will get u out of a rut i guarantee u! ill bump the thread titled: 'hey 405 what is carb cycling?" read it! it explains it pretty well IMO.. if u have more questions u know where im at!

**--->>405<<---** · 07-09-2012, 08:05 AM

Originally Posted by 00ragincajun00

glad to see we are all back at it! giddy up!

yee haw!

**AXx** · 07-09-2012, 08:09 AM

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

alright guys.. 45mins am fasted cardio done.. cut has begun

Hey man, do you ever do HIIT? I did it this morning total duration of 30 min with 5 min warmup and 5 min cool down, I burned the same calories in 20 min of HIIT that I do in 45 LIC. Good?

**--->>405<<---** · 07-09-2012, 08:15 AM

so here are my startn pics as promised.. along with days 1-4 diet which is fairly simple:

meal 1: 1 whole egg, 5 egg whites, 8oz 96%fat free ground beef

meal 2: 6oz chikn breast, 300g broc

meal 3: 6oz ground beef, 300g green beans

meal 4: 6oz chikn breast, 300g spinach

meal 5: 6oz bround beef, 300g broc

1514cals, 259g pro, 65g carbs, 31g fat

workouts are as follows:

day1: am fasted cardio 45mins, total body depletion 5sets per body part, 15 reps per set (2secs negative, 1sec positive)

day2: same as day 1

day3: am fasted cardio 45 mins

day4: am fasted cardio 45mins, PM begin carb load and total body wkout 6-12 reps (fairly heavy) 4sets per body part (except arms)

day5: glorious carb load 5000cals 1000g carbs

day6: 2200cals (ill have to refigure this one macro breakdown, ) heavy 3sets 3-5reps per bodypart

day&: 2000cals (carbs in meal 1-4 and then meat and veg in meals 5,6) (possible PM cardio to begin depletion)

and yes i plan to shave my hairy self tonite!

oh yeh i weighed in at 195lbs this am..

**--->>405<<---** · 07-09-2012, 08:20 AM

Originally Posted by 3Js

Hey man, do you ever do HIIT? I did it this morning total duration of 30 min with 5 min warmup and 5 min cool down, I burned the same calories in 20 min of HIIT that I do in 45 LIC. Good?

yes i do HIIT. heres a good HIIT for u to try:

5min warm up
10mins HIIT (30sec/30sec)
5mins complete rest (allows FFA build-up in blood)
20-40mins moderate
5min cooldown

**AXx** · 07-09-2012, 09:04 AM

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

yes i do HIIT. heres a good HIIT for u to try:

5min warm up
10mins HIIT (30sec/30sec)
5mins complete rest (allows FFA build-up in blood)
20-40mins moderate
5min cooldown

Will do sir. Good luck with your cut, its funny how some of us would consider your position a fantastic place to be, lol. I know I would, but I assume when you get to a certain look, you wonder what could be better.

**--->>405<<---** · 07-09-2012, 09:28 AM

Originally Posted by 3Js

Will do sir. Good luck with your cut, its funny how some of us would consider your position a fantastic place to be, lol. I know I would, but I assume when you get to a certain look, you wonder what could be better.

thx man and yes ur rite! id like to get a ripped 6pack with good separation.. if i can get that i think ill be happy! (maybe LOL).. i think the pics make me look smaller than i actually am. 5'9" 195lbs is pretty good IMO. thought about getting bigger but im thinking i just wanna be lean. strength wise im ok. so my plan is to cut for 8weeks and see where i end up. then be a lot more deliberate about maintenance than i was last time. that week long cruise made it too easy to come back home and be lackadaisical

**HCL** · 07-09-2012, 09:45 AM

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

days 1-4 diet which is fairly simple:

Meal 1: 1 whole egg, 5 egg whites, 8oz 96%fat free ground beef

meal 2: 6oz chikn breast, 300g broc

meal 3: 6oz ground beef, 300g green beans

meal 4: 6oz chikn breast, 300g spinach

meal 5: 6oz bround beef, 300g broc

1514cals, 259g pro, 65g carbs, 31g fat

workouts are as follows:

Day1: Am fasted cardio 45mins, total body depletion 5sets per body part, 15 reps per set (2secs negative, 1sec positive)

day2: Same as day 1

day3: Am fasted cardio 45 mins

day4: Am fasted cardio 45mins, pm begin carb load and total body wkout 6-12 reps (fairly heavy) 4sets per body part (except arms)

day5: Glorious carb load 5000cals 1000g carbs

day6: 2200cals (ill have to refigure this one macro breakdown, ) heavy 3sets 3-5reps per bodypart

day&: 2000cals (carbs in meal 1-4 and then meat and veg in meals 5,6) (possible pm cardio to begin depletion)

ud2.0?

**Papiriqui** · 07-09-2012, 11:07 AM

Thanks bud, i saw that thread a while back but since i wasnt into it i never payed much attention to it. I'll check it out for sure!!

**--->>405<<---** · 07-09-2012, 01:09 PM

Made it thru first depletion workout. It was just as brutal as i remember. I cpuldnt finish the last 2 sets for legs. I think if id have tried i mite have died!! It took me over an hr to recover back to a state of somewhat normalcy. I will be repeating this workout tomorrow! Yay

**--->>405<<---** · 07-09-2012, 04:13 PM

well im startn to realize im not gonna get to enjoy eating again for awhile! man i forgot what that was like.. i enjoy it somewhat in a sick and twisted way. i suppose cuz i know the results on the other side.. 8weeks should be more than enuff time and i def will have to be deliberate on my maintenance diet.

**--->>405<<---** · 07-09-2012, 04:14 PM

Originally Posted by HCL

ud2.0?

u are correct. i prefer it to a std carb cycle only cuz it keeps me sane knowing i get to eat a ton of carbs on days 4 and 5

**bikeral** · 07-09-2012, 06:02 PM

Hey bro good to see you logging everything. The old 405 is back!

**--->>405<<---** · 07-09-2012, 06:27 PM

thx for pointing it out al!

**jpowell** · 07-09-2012, 07:58 PM

good job bro on completing your first day of the cut. to me this is the hardest day, but now u are that much closer to your goals! good job bro.

**--->>405<<---** · 07-09-2012, 08:32 PM

Thx jp

Appreciate it man ..

**Razor** · 07-09-2012, 11:07 PM

We need new pics!! Have to keep u accountable

**--->>405<<---** · 07-10-2012, 04:43 AM

Thx razr. There are some above bro!

Apparently my depletion workout was pretty effective yesterday. I weighed 195 yest am and 189 this am

6 lbs of glycogen and water outta here!

Ready for depletion workout #2 today (or am i ?) LOL

**mockery** · 07-10-2012, 06:31 AM

Ive been doing progressive load work out forever. But Ive read a lot of science journals talking about changing the rep range in the same week instead of using one for a period of time then switching.

is there a name for this style of training?

are you only using your 15, 12, 5 rep maxes? are you working towards them ever few weeks using progressive load?

Thanks!

**--->>405<<---** · 07-10-2012, 08:33 AM

Originally Posted by mockery

Ive been doing progressive load work out forever. But Ive read a lot of science journals talking about changing the rep range in the same week instead of using one for a period of time then switching.

is there a name for this style of training?

are you only using your 15, 12, 5 rep maxes? are you working towards them ever few weeks using progressive load?

Thanks!

Im cutting and following Lyle MacDonalds Ultimate Diet 2.0 protocol. Its a 7day carb cycle. Depletion/fat burning oriented in the beginning of the week and muscle building inthe latter part of the week.

I increase the weight where i can. But when ur eating 50% maintenance plus veggies only for carbs and doing 5 sets x 15reps total body 2 days in a row its tuff enuff just to complete let alone gain strength.

I do strive to go up in all exercises.

Bout to start depletion wkout #2.

**Back In Black** · 07-10-2012, 08:49 AM

Good to see its back on and that you are a man with a plan!

Interested to see where you end up!

Good luck dude!

**Papiriqui** · 07-10-2012, 08:53 AM

405 i just read the thread regarding the carb cycling and i do have a question. My diet has a total cal of 2171, 303g p, 143g c, 35g f. All fats come from food sources, no added fats, if i were to remove all or most carb sources i will also reduce fat amount by 3-4 g which is not a lot. Should i increase the fats a bit? Also in my case i'll probably leave the sweet potato as a low carb day or perhaps remove all carbs, i can do without them easily for a couple days, i dont like veggies whic is the reason they are no part of my diet, if i must use them then carb cycling definitely not for me. LOL. Whats your take?