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

[Brick]

just to be thorough for this thread today i measured my waist and it is at its smallest that it has ever been! 31.75" (YES!!!)

i expect it can still get a little smaller but im thinking im getting down to where it cant drop too much more.

At what point do you measure your waist?

Also can you post me a sample diet of the 3000 day vs 600 day?

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

At what point do you measure your waist?

Also can you post me a sample diet of the 3000 day vs 600 day?

right at belly button..

3000cals (3100-3500 depending i am not too anal about this):

1. oatmeal blueberry pancakes

2. 1 egg, cup egg whites, 8oz 96% ff ground beef (omelette) , cup oats

3. 2 ham sandwiches (1 servging light mayo)

4. 1/2 cup brn rice, 8oz 96% ff ground beef

5. 1 whole egg, cup egg whites, 8oz beef (omelette), cup oats

6. pound either beef or chikn breast + big spinach salad


600 cal day:

12oz 96%ff ground beef
pound baby spinach
1tbsp EVOO

[Brick]

right at belly button..

3000cals (3100-3500 depending i am not too anal about this):

1. oatmeal blueberry pancakes

2. 1 egg, cup egg whites, 8oz 96% ff ground beef (omelette) , cup oats

3. 2 ham sandwiches (1 servging light mayo)

4. 1/2 cup brn rice, 8oz 96% ff ground beef

5. 1 whole egg, cup egg whites, 8oz beef (omelette), cup oats

6. pound either beef or chikn breast + big spinach salad

600 cal day:

12oz 96%ff ground beef
pound baby spinach
1tbsp EVOO

Ah so your 600 day involves an 18isj hour fast?

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

Ah so your 600 day involves an 18isj hour fast?

21-24hrs usually.. and my 600cal day is 2 days consecutively..

[Brick]

21-24hrs usually.. and my 600cal day is 2 days consecutively..

Hmm. Will comment more in class later tonight.

[Brick]

So that would be. Wake up. Don't eat. Sleep. Eat in morning. Don't eat. Sleep?

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

So that would be. Wake up. Don't eat. Sleep. Eat in morning. Don't eat. Sleep?

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

[Zodiac82]

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

405 is there a particular reason u dont do HIIT in the am vs pm....is it more of not be "motivated" to do somethin that extreme knowin ur gonna be fasted for a while....or maybe lack of nutrients or fuel to do it.

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

^^just works best with my schedule.. sometimes i actually do HIIT in the am actually.. of course i am fasted for both cardio sessions so IMO it doesnt matter. the HIIT in the PM seems itd be good for EPOC while sleeping..

[RaginCajun]

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

damn, only 1200 cals in two days!

your stomach has to be going nutz!

so if you avg out your cals per day, your only looking at 1400 per day. i understand it doesn't work like that but just was doing some number crunching and say that

[-KJ-]

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

How are your energy levels? How is your recovery? how is the hunger.. this is interesting

[Zodiac82]

^^just works best with my schedule.. sometimes i actually do HIIT in the am actually.. of course i am fasted for both cardio sessions so IMO it doesnt matter. the HIIT in the PM seems itd be good for EPOC while sleeping..

oh ok gotcha

[-KJ-]

hey 405.. currently working out a diet here and wanna keep carbs to 80-100 or less for my cut...

do i count the carbs that come from greens in here? I understand that they must be taken into account for calories..?
Cheers Pal

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

How are your energy levels? How is your recovery? how is the hunger.. this is interesting

enegy is ok on the first day but is a lot lower by the second.

recovery is ok but im only lifting every 3 days and running peptides.

hunger comes and goes. it can be a real bitch and is appearing to have somewhat of a cumulative effect.. sometimes it seems even when i eat and am full im still hungry (if that makes sense)..

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

hey 405.. currently working out a diet here and wanna keep carbs to 80-100 or less for my cut...

do i count the carbs that come from greens in here? I understand that they must be taken into account for calories..?
Cheers Pal

i wouldnt count them.. u planning to refeed? if so how often and with how many carbs?

[-KJ-]

i wouldnt count them.. u planning to refeed? if so how often and with how many carbs?

So I can take in 80-100g Carbs from complex sources (Mainly oats/Sweet Potatoes and rarely Basmati Rice).

Em considering I carry a good bit of fat.. dont plan on refeeds until after day 14-21 and then every 14 days. Im not too sure. Maybe increase carbs by an extra 125g (600cals) maybe too much.

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

So I can take in 80-100g Carbs from complex sources (Mainly oats/Sweet Potatoes and rarely Basmati Rice).

Em considering I carry a good bit of fat.. dont plan on refeeds until after day 14-21 and then every 14 days. Im not too sure. Maybe increase carbs by an extra 125g (600cals) maybe too much.

if ur running 100g carbs per day id refeed evry 14th day with 250-300g carbs total that day..

[-KJ-]

if ur running 100g carbs per day id refeed evry 14th day with 250-300g carbs total that day..

yeah well im almost finished number crunching and will have a full plan posted up and ready to run with by monday for all you to look at. May turn it to a log

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

yeah well im almost finished number crunching and will have a full plan posted up and ready to run with by monday for all you to look at. May turn it to a log

good idea!

[bikeral]

enegy is ok on the first day but is a lot lower by the second.

recovery is ok but im only lifting every 3 days and running peptides.

hunger comes and goes. it can be a real bitch and is appearing to have somewhat of a cumulative effect.. sometimes it seems even when i eat and am full im still hungry (if that makes sense)..

Makes sense to me. Happens every day post workout.

[Brick]

carb cycling questions


With the way my schedule is, work school life, I think this will work best for me. How do you feel about it?
As of today I was 203 and I am going to use 15% bf, better to shoot high than low.

RECALCULATION OF CALORIES
LBM:203x0.85=172.55
MAINTENCE CALORIES: 172.55x15=2588.25
CALORIE DEFICIENT : 2088, 2100 for simplicity

LOW DAY: 2100
P: 270g
C: 50g
F: 47g


LOW DAY: 2100
P: 270g
C: 150g
F: 47g

HIGH DAY: 2700
P: 270g
C: 250g
F: 47g

My low day is actually a no day all carbs come from green leafy vegetables
My high day is me indulging a bit. I love sushi but I am going to either drink a ton of water before I go or eat a meal. This way I will not be able to eat to much and it helps my mental side with the cravings.

With my schedule I work like to try the following:

MON: LOW
TUE: LOW
WED: HIGH
THU: LOW
FRI: MOD
SAT: MOD
SUN: LOW

WORKOUTS/DAILY PLANS
MONDAY
Depletion workout

TUESDAY
7:00am wake
10:10am fasted cardio (45min LISS)
10:55am break fast (2scoops isowhey, 1 cup black coffee)
Continue low day as normal
Workout in late afternoon depletion

WEDNESDAY
High day as well as heavy workout: deadlifts or squats

THURSDAY
7:00am wake
10:10am fasted cardio (45min LISS)
10:55am break fast (2scoops isowhey, 1 cup black coffee)
Continue low day as normal
Workout in late afternoon (normal workout)

FRIDAY
Mod Day
Leg or Back day (depending on what workout was on Wed)

SATURDAY
Mod Day
Day off from gym (work till 4am Saturday, start next shift 16 hours later at 6pm Saturday)

SUNDAY
Low Day
If I have time I will either do another workout and/or some sort of cardio. School/family usually falls into this time though

Note: I wont eat sushi every high day. Just that's where it would fall when I do

Do you think those are reasonable numbers?

If so, for future reference as we were previously on the topic, if I were to conduct the exact same diet but was on test how would you change the macros?
Would it be as simple as lowering the carbs or total caloric intake? We touched on this in the other thread but I was not completely certain on it. I do plan to cut cycle come Sept (end of Oct Mexico trip), so any advice now on the matter would help for that.

As always, thank you very much for your insights.

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

carb cycling questions


With the way my schedule is, work school life, I think this will work best for me. How do you feel about it?
As of today I was 203 and I am going to use 15% bf, better to shoot high than low.

RECALCULATION OF CALORIES
LBM:203x0.85=172.55
MAINTENCE CALORIES: 172.55x15=2588.25
CALORIE DEFICIENT : 2088, 2100 for simplicity

LOW DAY: 2100 with these macros the total cals is 1703 NOT 2100
P: 270g
C: 50g
F: 47g


LOW DAY: 2100 im assuming u meant to label this day moderate based on amount of carbs??
P: 270g
C: 150g
F: 47g

HIGH DAY: 2700 with these macros total cals: 2503 NOT 2700
P: 270g
C: 250g
F: 47g

i dont like ur schedule. the purpose of running 3 days no/low carbs is to deplete muscle glycogen which will cause the body to use body fat for fuel. if u start depletion diet sunday u need to do depletion workout sunday. right now sunday is a wasted day IMO. this is what id do (and u make the days fit according to ur schedule).

day1: low/depletion/cardio (am fasted)
day2: low/depletion/cardio (am fasted)
day3: low/cardio only
day4: am cardio (fasted)/high/pm workout (arms/shoulders)
day5: moderate (legs)
day6: moderate (chest/back)
day7: moderate/pm cardio

i corrected ur total cals above but i would not be concerned with them (cals), the macros look good and ur moderate day deficit is where it should be so id roll with the macros as u have them. (u could increase carbs on high day to 300g)

if sushi is ur cheat and its only fish and rice and not fried (high in fat) id fit it into ur high day macros (day 4). if it contains a lot of fat id have it in the pm of day 3.

based on ur sunday activities (family etc..) it looks like sunday should be a day off. taking that into consideration personally id try to run the schedule like i have set as monday being day 1 and sunday being day 7. try to fit in pm cardio on sunday to begin depletion.

what does ur depletion workout look like?

[Brick]

day1: low/depletion/cardio (am fasted)
day2: low/depletion/cardio (am fasted)
day3: low/cardio only
day4: am cardio (fasted)/high/pm workout (arms/shoulders)
day5: moderate (legs)
day6: moderate (chest/back)
day7: moderate/pm cardio

RECALCULATION OF CALORIES
LBM:203x0.85=172.55
MAINTENCE CALORIES: 172.55x15=2588.25
CALORIE DEFICIENT : 2088, 2100 for simplicity

LOW DAY: 1703
P: 270g
C: 50g
F: 47g


MOD DAY: 2100
P: 270g
C: 150g
F: 47g

HIGH DAY: 2503
P: 270g
C: 250g
F: 47g

DEPLETION WORKOUTS: Need Help Here
"To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so take note that the weight you are lifting should be on the lighter side."

Squat 205x15-20
Deadlift 245x15-20
Incline Bench 135x15-20
Cable Curls ?x15-20
Cable Pressdowns ?x15-20

for variance Front squat, sumo dead and another form of pressing movement can be swapped out?
Complete that 4-5 times, no rest between sets. 3-4 min rest between rounds?

Changes in red

thanks again for your help. I am going to switch it up and do Monday Day one (how you layed it out) as it actually works better with my schedule

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

u need 10-12 sets per body part (5-6sets for minor body parts) to fully deplete muscle glycogen. i spread mine over 2 days and recommend u do the same. heres a good sample:

flat bench (incline)
rows (lat pull)
curls
tri press


shoulder flyes (shoulder press)
leg press
leg curl
calves

i grouped them together in giant sets. its important also to have weight set properly. typically 60% of ur 1 rep max is close and adjust as u have to.

45-60secs per set (time under tension) with a slow negative.. its freaking brutal as heck and u will feel like quitting, puking, dizzy, nausea, dying, having heart attack! if u dont feel this way halfway thru ur not doing enuff weight and ur probably going to fast..

the alternatives were in parenthesis. its not too important exercise selection as it is weight and time under tension and total sets.. usually id do 3 giant sets of the first group, then do 3 giant sets of the second group, take a short break (5-10mins) then repeat except do 2-3 giant sets of each and call it a day. (u will be more than ready to). do the same thing again the next day..

[Brick]

u need 10-12 sets per body part (5-6sets for minor body parts) to fully deplete muscle glycogen. i spread mine over 2 days and recommend u do the same. heres a good sample:

flat bench (incline)
rows (lat pull)
curls
tri press

shoulder flyes (shoulder press)
leg press
leg curl
calves

i grouped them together in giant sets. its important also to have weight set properly. typically 60% of ur 1 rep max is close and adjust as u have to.

45-60secs per set (time under tension) with a slow negative.. its freaking brutal as heck and u will feel like quitting, puking, dizzy, nausea, dying, having heart attack! if u dont feel this way halfway thru ur not doing enuff weight and ur probably going to fast..

the alternatives were in parenthesis. its not too important exercise selection as it is weight and time under tension and total sets.. usually id do 3 giant sets of the first group, then do 3 giant sets of the second group, take a short break (5-10mins) then repeat except do 2-3 giant sets of each and call it a day. (u will be more than ready to). do the same thing again the next day..

I see the advantage using leg press over squat and machines over free weight for ease and simplicity for the sets.

When you do your sets are your last few reps hurting (as in to failure) or are you still able to squeeze out a few on first set. Less on 2nd. Failurish on 3rd?

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

yeh fatigue sets in but u dont want to be at failure, u just want to struggle to get the last few reps in on sets 2 and 3.. itll take a little while. give urself 2 weeks (4 depletion days) and u should have it pretty well figured out.

[Brick]

yeh fatigue sets in but u dont want to be at failure, u just want to struggle to get the last few reps in on sets 2 and 3.. itll take a little while. give urself 2 weeks (4 depletion days) and u should have it pretty well figured out.

Bingo. Can't wait!

[Brick]

Slick new avi!

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

thx man

[energizer bunny]

Slick new avi!

yep...looking very lean man.....great work mate.

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

i suppose i should note this weekend marks halfway thru this hard cutting phase (3weeks) and i am very happy with the results so far!. i may end up going longer i dont know because the steroids i planned on doing have not worked out like i originally planned.

right now the only things im on are test cyp at 200mg per week and peptides (mod grf, ghrp-2) and naturally the L carnitine.. but not on the primo and waiting for anavar which i think is what im gonna run. will prob consider going 4 weeks once it gets here..

lesson learned: next time i plan on doing anything involving steroids i will wait to have the steroids present and in my possession before i implement whatever i plan to do!

[Brick]

You're only planning to run var for 4 weeks?

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

You're only planning to run var for 4 weeks?

at this point yes.. i am in the testing it out phase. eventually i may run a test cycle at 500-600mg per week at which time i may look into running var then at the conclusion. it being an oral and the first time ive done anything other than test im not gonna go big or long. i am lean enuff to where i should be able to see what it can do... we'll see. i havent made any final decisions yet. i still gotta get the damn stuff!

[Brick]

at this point yes.. i am in the testing it out phase. eventually i may run a test cycle at 500-600mg per week at which time i may look into running var then at the conclusion. it being an oral and the first time ive done anything other than test im not gonna go big or long. i am lean enuff to where i should be able to see what it can do... we'll see. i havent made any final decisions yet. i still gotta get the damn stuff!

At your level of fitness I agree with your logic

[SlimmerMe]

WOWSA 405! You look........wonderful..........just absolutely wonderful......

[Bodacious]

Hey 405 so while ur cutting you are also taking test ??? I have thought about just picking some test up at like complete nutrition a bottle I know its nothing like the test you have. But you have to run and AI and also a PCT with that don't you. Don't know enough about it to do that. Just thought taking test you can with stand a lot more protien? Which would contradict losing weight.

Last year I got down to 200 I am now around 210 wanna get down to around 197-200...before may cruise time..lol... But I am also 6'5 so that's pretty lean for me. Thanks for all the help

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

WOWSA 405! You look........wonderful..........just absolutely wonderful......

thx slim!

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

BOD POD today.. who woulda thought id be pissed with this! LOL..

theres no way in 2 months of cutting ive only lost 0.6%bf esp by how difft and more lean i feel..

[Brick]

BOD POD today.. who woulda thought id be pissed with this! LOL..

theres no way in 2 months of cutting ive only lost 0.6%bf esp by how difft and more lean i feel..

Maybe you put on a bit of muscle and lost some water weight but fat stayed around the same on your body?

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

Maybe you put on a bit of muscle and lost some water weight but fat stayed around the same on your body?

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..