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

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

well think about it for a sec bud. you are expending more cals by doing more cardio, thus, creating a bit of a deficit!

Well the cool thing is im only actually doing like 2-2.5hrs cardio per week whereas before i was doing 4-5hrs per week. Some weeks as much as 6-7hrs..

[RaginCajun]

Well the cool thing is im only actually doing like 2-2.5hrs cardio per week whereas before i was doing 4-5hrs per week. Some weeks as much as 6-7hrs..

fireguy posted a thread about HIIT cardio about a year and a half ago about this very topic. HIIT cardio vs LIC cardio. i cannot remember where it is posted.

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

fireguy posted a thread about HIIT cardio about a year and a half ago about this very topic. HIIT cardio vs LIC cardio. i cannot remember where it is posted.

yeh.. EPOC baby

Excess post-exercise oxygen consumption - Wikipedia, the free encyclopedia

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

well not a lot going on really. 2 weeks from today and ill be waking up in miami florida to enjoy the day there before i disembark on my cruise!! yay me! one more full week of work then a 10 day vacation.. whew, man i need it too!

last year i gained 12-15lbs ill be interested to see how much i gain this time LOL! !!!

[Back In Black]

well not a lot going on really. 2 weeks from today and ill be waking up in miami florida to enjoy the day there before i disembark on my cruise!! yay me! one more full week of work then a 10 day vacation.. whew, man i need it too!

last year i gained 12-15lbs ill be interested to see how much i gain this time LOL! !!!

I think you owe it to yourself to try and beat that

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

I think you owe it to yourself to try and beat that

oh i am buddy dont u worry! i will be eating my freaking ass off!!! everything and anything for 11 straight days as if calories dont exist! no bull crap, i will not take any dietary factor into consideration until i pull back into my driveway! as a matter of fact i might deliberately try to stuff my face with bad shit the whole time!

[Zodiac82]

well not a lot going on really. 2 weeks from today and ill be waking up in miami florida to enjoy the day there before i disembark on my cruise!! yay me! one more full week of work then a 10 day vacation.. whew, man i need it too!

last year i gained 12-15lbs ill be interested to see how much i gain this time LOL! !!!

lol I thought I was the only one that put that much back on when on vacay

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

lol I thought I was the only one that put that much back on when on vacay

nope! i will say this: i think i have actually changed the way my body partitions nutrients, as since i have transitioned into maintenance and kept fasting 4 days per week and switched lifting and cardio styles to HIT/HIIT respectively it seems as though i can eat whatever i want (within reason) and not really count any cals or macros and not gain any fat but to the contrary actually drop a little and gain some LBM! (now i would like to note here i do still pre plan my diet with cals and macros and then calculate it semi daily in my head but it is more of a lax rough estimate approach as i have gained good familiarity with my food and eat roughly the same things every day)

its awesome man! my confidence in eating has really gone up, and this might require some explanation:
i dont know if yall are like me (im sure most of you are ) but every freaking time i eat something even close to out of my diet or questionable i over think it and analyze and check the mirror and all that crap all the dang time! LOL..

but now i have eaten this way long enuff i have gained more confidence in my ability to deviate from the norm without having to stress the f'ck out over whether im gonna get fat! its almost like i am kind of free from all that damn thinking and this has developed over the last 2 months! a very very very good feeling! i owe it all to this new approach to dieting.

Fasting (20-24hrs EOD minimum)
carbs only on training days
HIT weight training
HIIT cardio

this has been my key.. it only took 18 months to figure it out! LOL..

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

i owe it all to this new approach to dieting.

Fasting (20-24hrs EOD minimum)
carbs only on training days
HIT weight training
HIIT cardio

this has been my key.. it only took 18 months to figure it out! LOL..

^^^ i would like to say i highly recommend this style of dieting and working out to everyone to try, especially u guys who have a tendency (like me) to get fat if ur not careful.

[Zodiac82]

lol I have a tendency to overthink a lot of things....it get very annoying as I have a lil ocd tendencies too....but the moment I eat something out of the ordinary(not including cheat days) im IMMEDIATELY tryin to figure out how to "counter" it lol

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

Well wat better to do at 0300 when laying in bed unable to go back to sleep than bump my thread back from page 3 !!?

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

well im back from vacation.

pre vacation weight: 195lbs

post vacation weight: 205lbs

duration: 10 days

success! now time to get back into the saddle, but i must admit it is a tuff transition and due to the fact that i have no food at home yet i have said screw it today and am eating whatever i feel like LOL.. just finished bacon, eggs, cheese, grits all in a big cup!

[energizer bunny]

welcome back mate.....was wondering were you had been......glad you had a good holiday mate.

[Zodiac82]

well im back from vacation.

pre vacation weight: 195lbs

post vacation weight: 205lbs

duration: 10 days

success! now time to get back into the saddle, but i must admit it is a tuff transition and due to the fact that i have no food at home yet i have said screw it today and am eating whatever i feel like LOL.. just finished bacon, eggs, cheese, grits all in a big cup!

welcome back....10 lbs....not too bad....I would say thats about avg....of course most being water weight

-Release the Kracken!!!-

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

welcome back mate.....was wondering were you had been......glad you had a good holiday mate.

thx man

[slfmade]

Welcome back. Did you have a good time?

[basketballfan22]

Welcome back 405. I hope (and I am sure you did) had a great time.

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

Welcome back. Did you have a good time?

Welcome back 405. I hope (and I am sure you did) had a great time.

thx guys and yes!!! it was awesome! ill have some pics here soon ill post a few..

[Bodacious]

thx guys and yes!!! it was awesome! ill have some piWecs here soon ill post a few..

Welcome back man. Glad ya had a good time. 10 lbs not bad at all on a cruise. I go on mine in 12 days can not wait.

Can not wait to check out some of your pics also. I love cruises. Wish I could afford to take one a year lol.

I hope I only gain 10 lbs. Did u work out or run any at all???

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

^^ i lifted my 3 day split.. Zero cardio.. Wats the point? If im eatn 7500-10000 cals what difference was 500gonna make?? And for all that work and wasted time screw that!! Lol..

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

whew! first day back since the cruise in the gym.. finally!

chest/lats

felt good to hit it hard. i had plenty of carbs/glycogen in me thats for sure..

weighed in at the gym at 210lbs up from 195 2 weeks ago LOL... itll be time to cut this fat i gained off here soon.. im not extremely in a hurry to transition into a deficit to be honest... 14 days of balls to the wall eating plus no cardio has been nice. it is nice to be able to gain 15 lbs of probably mostly fat and still look pretty dang good! can still see some abs.. look very full thats for sure. look bigger i suppose and draw some attention when i lift. of course it seems i draw attention no matter where i go or what im wearing. will probably wait until next monday to really start cutting this fat.

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

Well here it is monday! Back on the diet with some fat to lose im actually looking forward to t as eating all this junk for 19 days got to be work!! Believe it or not..

Wats funny is my bf% cant be more than 15% yet i weigh 2lbs more than when i started my original cut in 2011 at 26.6%

Man do i look different at this same weight. When i get to a puter ill post a pic

[austinite]

Well here it is monday! Back on the diet with some fat to lose im actually looking forward to t as eating all this junk for 19 days got to be work!! Believe it or not..

Wats funny is my bf% cant be more than 15% yet i weigh 2lbs more than when i started my original cut in 2011 at 26.6%

Man do i look different at this same weight. When i get to a puter ill post a pic

welcome back big guy.

[Zodiac82]

Well here it is monday! Back on the diet with some fat to lose im actually looking forward to t as eating all this junk for 19 days got to be work!! Believe it or not..

Wats funny is my bf% cant be more than 15% yet i weigh 2lbs more than when i started my original cut in 2011 at 26.6%

Man do i look different at this same weight. When i get to a puter ill post a pic

time to get at it

-Release the Kracken!!!-

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

Thx dudes!!

Lunch: legs!!!

[RaginCajun]

Well here it is monday! Back on the diet with some fat to lose im actually looking forward to t as eating all this junk for 19 days got to be work!! Believe it or not..

Wats funny is my bf% cant be more than 15% yet i weigh 2lbs more than when i started my original cut in 2011 at 26.6%

Man do i look different at this same weight. When i get to a puter ill post a pic

glad to see you are back at it and that carnvial had a one good boat left!

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

glad to see you are back at it and that carnvial had a one good boat left!

I dont sail carnival (turns my nose up)... But thx anyways !!

[gearbox]

Glad your back and that was some serious fat gain
Enjoy the IF. I may give it a go one day.

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

well first week of dieting went pretty good. i have not been doing a lot of cardio and could use to increase it but dont know if i will because im feeling particularly lazy at the moment with regards to diet and cardio.. im doing it 2 out of every 3 days but in the past i was hitting it 2 x per day so by lazy i mean im only doing it once.

yesterday shouldve been a training day but i was lazy and didnt leave the house, but i did eat my training day diet (somewhat).. i wont train aGAIN now until wednesday.. seem to have dropped some fat this week.

id like to say after my first week back on the diet and all that my weight comes out at 204lbs, so not as much of a gain as i had previously thought, but i did know a fair amount would come off after that first diet week due to water and stuff..

my starting weight was like 195-197lbs so im only 7-9lbs heavier than pre vacay

[energizer bunny]

well first week of dieting went pretty good. i have not been doing a lot of cardio and could use to increase it but dont know if i will because im feeling particularly lazy at the moment with regards to diet and cardio.. im doing it 2 out of every 3 days but in the past i was hitting it 2 x per day so by lazy i mean im only doing it once.

yesterday shouldve been a training day but i was lazy and didnt leave the house, but i did eat my training day diet (somewhat).. i wont train aGAIN now until wednesday.. seem to have dropped some fat this week.

id like to say after my first week back on the diet and all that my weight comes out at 204lbs, so not as much of a gain as i had previously thought, but i did know a fair amount would come off after that first diet week due to water and stuff..

my starting weight was like 195-197lbs so im only 7-9lbs heavier than pre vacay

the first week back after a holiday is always "lazy" for me also.......good to know your weight didn't go up to much mate........whats your next goal? more size? get leaner? train for an iron man contest? lol

[Brazensol]

Could cardio 2xday actually work against you by cutting into your lean mass?

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

the first week back after a holiday is always "lazy" for me also.......good to know your weight didn't go up to much mate........whats your next goal? more size? get leaner? train for an iron man contest? lol

LOL.. not sure, lean back out then prob cycle..

Could cardio 2xday actually work against you by cutting into your lean mass?

it could, but has not proven to do so too much with me. before losing fat was a major priority in an expedient fashion so it was worth the risk, this time im not in such a hurry .. im also eating more now too though..

[energizer bunny]

LOL.. not sure, lean back out then prob cycle..

cycle......sounds interesting, what are you planning on using? with your dedication to diet, you will most certainly get huge!

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

test only.. maybe 4-6 weeks var at the end, but most likely test only

[bethdoth]

I have been on 2 vacations in the past 2 months ... 7 days in Jamaica and 7 days in the mountains of Tennessee dragging knees. I managed to workout pretty hard during both vacations to offset the heavy drinking and moderate eating. I gained 7 pound in Jamaica and took it off in 2 weeks then only gained 2 pounds in TN. Just got home Friday.

I am going to have to go hardcore for the next month to achieve my goal. I am back to documenting everything I eat and am considering hiring one of the trainers at the gym. She is attractive and might help me dig deep into myself for motivation !!!

[Brazensol]

I have been on 2 vacations in the past 2 months ... 7 days in Jamaica and 7 days in the mountains of Tennessee dragging knees. I managed to workout pretty hard during both vacations to offset the heavy drinking and moderate eating. I gained 7 pound in Jamaica and took it off in 2 weeks then only gained 2 pounds in TN. Just got home Friday.

I am going to have to go hardcore for the next month to achieve my goal. I am back to documenting everything I eat and am considering hiring one of the trainers at the gym. She is attractive and might help me dig deep into myself for motivation !!!

Is that you in your avatar? That's just about the exact look I'm working for!

[Brazensol]

LOL.. not sure, lean back out then prob cycle..

it could, but has not proven to do so too much with me. before losing fat was a major priority in an expedient fashion so it was worth the risk, this time im not in such a hurry .. im also eating more now too though..

I've been thinking of 2x a day on non lifting days but not sure how it'll work for me. So far I have been able to increase my lean but would sure like to lose fat quicker. I'll know better at the end of the month when I go to the bod pod and see how things are shaking out.

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

well this is my first week back on 100%compliance with the diet as well as incorporating 2x per day cardio and i have revised my training schedule to getting upper/lower done in 2 workouts instead of a 3 day split. today was the first training day with this revision and maintaining HIT style training while working chest, lats, shoulders, deadlifts was freaking brutal and i was totally spent PWO.. ill have to include traps on lower days and i wqas too spent to do any ab work. i may end up adjusting back to regular training (non-HIT) until i have achieved my desired bf% as i dont know with the caloric deficit if ill be able to maintain it for 8 weeks.. (or however long it takes).

i am already shedding body fat and the abs are coming back in so thats good looking pretty beastly fat or no fat! its funny i am not a bad looking fat guy now!

[krugerr]

Still waiting for that pic buddy!

Glad you had a good holiday, the Mrs wants me to book a cruise for our holiday this year. I've only done one before and I ate so much damn food!!

[GirlyGymRat]

Cruising is for eating.....no way around it.......