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09-13-2013, 07:02 AM #4001
No Captain Crunch?
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09-13-2013, 07:03 AM #4002
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09-13-2013, 03:07 PM #4003
Well all carbless days done and about to do HIt workout. Then carb load.. Easy week..
Also did cardio at lunch:
5min warm up
15min hiit
25min moderate (140 HR)
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09-13-2013, 04:20 PM #4004
That's a really hard looking "14ish BF" lol damn I gotta long way to go. Sorry if I missed it bro but what are you weighing in at these days if you don't mind?
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09-13-2013, 05:52 PM #4005
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09-16-2013, 06:03 PM #4006
well id like to note here (and i cant remember if i did already and im too lazy to check) that having this log to refer back to is a great thing and i encourage everyone to log their stuff so you will be able to do the same thing. what prompted me to run the UD2 was i was scrolling thru a few days ago and found a pic where i looked very lean and the title of the pic was pre carbload so i knew it was a UD2 pic. this prompted me to decide to run the UD2.
well i was goiong thru some stuff agaiin and realized i made an error there. that pic was actually taken at the end of week 1 of UD2 which means the results reflected in the pic were actually made on a different diet. so i did some more scrolling and found it was actually the first carb cycle i ran prior to UD2.
i also got some insight into the type and frequency and intensity and duration of cardio i was doing back then too.
my memory is freaking horrible so this has really helped me to see what worked for me then.
anyways i will be leaving the Ud2 now and changing my diet once again to a standard carb cycle. it will probably be a 6 day cycle instead of 7 days.
low
low
low
high
mod
mod
repeat
anyways i mainly wanted to demonstrate for u guys an excellent reason why these logs are so important! here ill be using a diet and workout i forgot about that i did 18 months ago.. if it werent for this log i wouldve probably not remembered.
i think its safe to say i am no longer fat . i wanted to post this pic to mark where im starting this carb cycle. i figure maybe 4-8weeks and i should be where i wanna be. the fat im holding still u really cant see in the pic as it is in the lower back area. i also hope to lose some more belly fat.
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09-16-2013, 06:34 PM #4007
I check my old logs from time to time to see where I was at. What weight at certain BF. etc.
Def good reference.
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09-17-2013, 12:26 PM #4008
well got depletion done.. man it is freaking tuff! for some reason i always get pretty bad heartburn about 1/2 way thru it when i do those depletion workouts. im gonna have to remember to bring some tums in there with me from now on. nothing worse than training with freaking heartburn!
i will say i had a good session though. i think i kind of backed off on my intensity there for a little while and it feels good to feel bad again!
for the next 4 days its all chicken, broccoli, fish, whole eggs.. that is the only 4 things i will consume between this am and saturday am. 1800cals worth..
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09-18-2013, 12:44 AM #4009Originally Posted by --->>405<<---
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09-18-2013, 06:22 AM #4010
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09-18-2013, 06:35 AM #4011Originally Posted by --->>405<<---
That doesn't look too bad though mate, get some hot sauce or chilli powder and you're sorted!
I'm restarting my carb cycle on Sept 30th. So I'm going to be following you closely for a while!
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09-18-2013, 07:11 AM #4012
roger that there buddy
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09-18-2013, 07:53 AM #4013Originally Posted by --->>405<<---
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09-18-2013, 08:20 AM #4014
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09-18-2013, 09:43 AM #4015Originally Posted by --->>405<<---
UK military, Navy salute with palm hidden, this is because back when ships were wooden, sailors would have dirty palms, often stained with oil and grease!
Army salute with palms showing, this is to prove that they aren't concealing a weapon.
There's a couple more, there's a reason it's Royal Navy, Royal Marines, Royal Air Force, but only British Army. I'll save that for another day! Lol.
OnTopic: noticed your pictures, you always cut up so quickly. 20%-14% made easy
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09-18-2013, 10:22 AM #4016
Very cool man
Thx for compliment although it doesnt seem easy! And it seems slow! Ive actually been frustrated!
Off to do depletion # 2 and then i think purchase GTA 5 (yeh baby yall know wat ill be doin for the rest of the day!)
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09-18-2013, 10:26 AM #4017Originally Posted by --->>405<<---
I'm not so much into video games anymore. Enjoy it though!
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09-19-2013, 08:31 AM #4018
well both depletion days done, now im just gonna run 2 cardio/abs days also with no carbs and then refeed on saturday at about 400g carbs.. instead of 1300g.. i think this should help my progress more.
also i weighed in yesterday depleted post workout and was at 204.5 down from 206 last week so 1.5lbs lost is perfect! will be interested to see next week's weigh in .. hopefully ill be around 203lbs.
can still fit into buckle 33" waist jeans so im good there
todays workout:
5min warm up
15min HIIT
25mins moderate
5min cool down
abs
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09-19-2013, 09:09 AM #4019
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09-19-2013, 09:22 AM #4020
right now 34-35" depending.. lowest its been is 31 3/4" at 9%
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09-19-2013, 04:04 PM #4021
haha we know what we use that tape measure for sometimes
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09-20-2013, 07:41 AM #4022
LOL.. uh huh..
well day 4 no carbs.. really no biggie. it has been pretty easy. yesterday i battled hunger a bit, not for carbs though. i added 4tbsp peanut butter to my daily intake and had it with my 3 whole eggs. it knocked it down fairly well. bumped me up to 2200cals which is still at about 400cal deficit for me.
tomorrow i refeed. prob something like:
250g pro
400g carb
50g fat
ish
i will also do an upper body hypertrophy workout.. bench, shoulder press, row, chin, dead.. i will maintain short rest between super sets.. or maybe giant sets.
sunday will be the same except lower body.. then off monday and repeat.
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09-20-2013, 07:56 AM #4023Originally Posted by --->>405<<---NO SOURCES GIVEN
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09-20-2013, 08:42 AM #4024
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09-20-2013, 10:35 AM #4025Originally Posted by --->>405<<---
So, cutting for another 6 weeks and then............?NO SOURCES GIVEN
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09-20-2013, 12:02 PM #4026
not sure LOL
i dang sure dont want to go from lean after cutting right into a bulk and gain fat! even if i do get bigger. i have figured out leanness > size for me.
when im fat i feel like a failure. even if it was intentional. im also very impatient for the fat to be gone. its a real mindfvck..
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09-20-2013, 12:08 PM #4027
Perfect time for a cycle then buddy. 300-500 over maintenance with the correct macro ratio and you will be bigger and leaner, win win
NO SOURCES GIVEN
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09-20-2013, 12:16 PM #4028
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09-22-2013, 09:45 AM #4029
well i pulled a back muscle deadlifting yesterday. only doing 315 lbs too. smh.. slept like crap last night.. gonna take today and tomorrow completely off and see how i am tuesday for depletion. i think it should be better.. i hope!
maybe im coming down with something i dont know. been sore all over lately.. sore back, neck, shoulders, elbows.. smh..
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09-22-2013, 10:06 AM #4030Originally Posted by --->>405<<---
Have you been eating carbs this weekend?NO SOURCES GIVEN
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09-22-2013, 11:30 AM #4031
thx buddy.. yeh it didnt hurt when i did it and really wasnt too bad until after i went to sleep. today i have had a fair amount of walking to do and it has "warmed up" and im very confident it is just muscular.
yes ive been eating carbs since friday night. had about 150 fri nite, 400 yesterday, 200 today.. definitely AM leaner after this second carb cycle week. going pretty well except for these other symptoms.
i posted a thread in the HRT section outlining it better..
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09-22-2013, 12:58 PM #4032
Hey bud. Hope the back gets better fast.
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09-22-2013, 05:25 PM #4033
Damn man sorry to hear about ya back
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09-23-2013, 08:08 AM #4034
thx dudes.. about 50% better already.. slept a bit better last night. still hurts but not as bad. gonna take today off too and be ready for depletion tomorrow i hope. making decent progress in the mirror, have some good momentum!
id also like to note: 4 days no carbs, 1 high, 2 moderate seems to be a very effective split for me. id forgotten how effective it is.
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09-23-2013, 09:02 PM #4035
and im back! im back! im back in the saddle again!
did 40 mins cardio and abs which included hanging leg raises and cable wood chops.. the 'ole back is on the mend!
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09-23-2013, 09:44 PM #4036
Hey man on your no carbs/ low carb days what do you eat?
Give me some ideas please. Thanks
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09-23-2013, 09:56 PM #4037
if ur looking for tasty u came to the wrong place. i suppose if i worked at it i could create some tasty meals with no carbs but for right now i am eating purely for results on those days so:
24 oz chicken breast (boneless breast chopped and sauteed)
16 oz fish (baked in oven)
900g broccoli (steamed with salt and pepper)
3 whole hard boiled eggs
about 1800cals.. 300 ish pro 60g carb (good bit of fiber) 40-50 ish fat (off the top of my head)
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09-23-2013, 10:54 PM #4038
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09-24-2013, 01:44 PM #4039
^^depletion # 1 with slightly sore back.. Wish me luck!
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09-24-2013, 01:51 PM #4040Originally Posted by --->>405<<---NO SOURCES GIVEN
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