Last day down here, all i keep thinking about is getting back into it. My gym is closed on the weekend down there so ill probably get some solid fasted cardio in sunday and saturday.
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Last day down here, all i keep thinking about is getting back into it. My gym is closed on the weekend down there so ill probably get some solid fasted cardio in sunday and saturday.
I know i was going to weigh in every monday but i weighed myself and was 186.5. I hope i'm not sacrificing any LBM being away from the gym for these few days.
Hey Johnny, sucks you had to go away. Well when you get back just get back in your groove.
Appreciate it bro, i'm heading back tomorrow morning and looking to jump right back on. I posted some pics on the last page at about the 30 day mark. Ill post another comparison at the end of May i'm thinking.Quote:
Originally Posted by bikeral
Whatsup guys,
I'm not dead, i just got back today after a long week. My girls grandma had surgery and they've been doing tests and what not to make sure she is ok. It's been a mess but we are back and i'm ready to get back on it. Woke up a little late so i'm going to get my cardio in PWO today and knock out chest with some ab work today.
I didn't really get any type of exercise while i was gone but i kept my diet clean as a whistle.
Monday morning weigh in - 186.5
I'm happy with this, my main goal when i left was to make sure i didn't ruin any of the work i had put in before i left and it looks like i accomplished that. Ready to rock and roll :wg:
Hey dud glad you are back. Get to it.
Thanks man, i'm on it!Quote:
Originally Posted by bikeral
Day 31
Like i mentioned before i would start day 31 when i got back. So for you technical people i guess it would be day 36, but this is my log not yours so its day 31 lol.
Diet was on point, i missed fasted cardio in the am cause i got home late last night but made up for it PWO. Did chest today and i would revert back to the 4-6 heavy reps but missing 5 days i feel like i should start at 10-12 reps moderate weight to get back in the groove.
Chest -
Incline DB Bench Press - 4x15/12/10/10
Flat DB Bench - 3x12/10/10
Machine Chest Press - 3x12/10/10
DB Flys - 3x15/12/12
PWO Cardio - 30mins, 5mins LIC 15mins HIIT 10mins LIC.
Strength was a little in the pooper but that is what i expected coming off a 5 day break. PWO cardio was pretty intense i wasn't keeping up with it as i usually was, a lot of huffin and puffin lol. I imagine i will be back to my normal self in a few days.
Morning gents, going to get fasted cardio in here pretty soon. I must have ate something fierce again, my stomach is rumblin and mumblin like crazy. It's either the chicken i re-froze before i left or the asparagus, we shall find out.
45mins fasted cardio done...Shoulders and Tris later today.
Day 32
A little late posting this but i had a bunch of family over tonight so i'm posting this. Had a good day, perfect diet again with no issues. I think some of my asparagus are nasty or something lol.
Shoulders and Tri's
Shoulder DB Press - 4x12/12/10/10
Arnold DB Press - 3x10
Shurgs - 3x10
Lat Raises 4x12/12/10/10
Close Grip Bench Press - 4x12/10/10/10
Tricep Extensions - 4x12/12/10/10
Pushdowns - 4x12/12/10/10
PWO Cardio 5 min LIC 15 min HIIT 5 min LIC.
Felt good, energy is a tad low but i imagine that it is because of the 5 days i took off. This is what i felt like when i first started. I'm crazy soar more then usual, once again i'm sure due to the time i was out of the gym. I have to take my brother to court tomorrow morning in a different county so that is why I tossed in Tris with Shoulders. Won't be getting any workout in tomorrow but made up for it today and will squeeze in a session saturday perhaps depending on how i feel.
Driving to court today and precooked 2 meals for the road. Ill post a pic of my road masterpiece meal in a little
Bfast o champs. It was bigger but i ate half lol.
Attachment 122567
Well done mate, no carbs?Quote:
Originally Posted by johnnnyblazzzeBfast o champs. It was bigger but i ate half lol.
Anyway, breakfast of champions is, if I'm not mistaken, d'bol!
This was my 2nd meal today, meal 1 was egg whites proteion powder and oats. Usually on lifting days i have 1/4 cup(dried) brown rice with the meal above. No lifting day so no rice, only carbs are the morning oats.Quote:
Originally Posted by SteM
Hahah ohhh is it? Maybe ill get my grimey paws on some so i can be a real champion then lol.
Day 33
No workout today, just a ton of errands ran and court with my brother. Diet was good today i posted a pic for those who didn't see lol. Excited to get back on it tomorrow with Bi's/Back.
Woke up late, got bi's and back today. The gym has been packed with highschoolers the past few days, i'm not sure if school is out this week or what but it's kind of annoying. All the weeks before it was only me and 1 other guy in there, oh well not going to stop me but i prefer an empty gym.
Similar in my gym, through out the year we get a week or two full gym then they disappear. Usually new years resolution crowd, pre summer crowd etc. Look at the bright side... If you didn't have a bunch of people paying for the year membership and only showing up a couple times a year then it would be $500/month to use the gym. :wg: Keep at it bro. Day 33 already.
That's true, this gym is kind of small and there's not that much equipment. I only get pissed off when i want to do a certain exercise but some clown is sitting there on his phone probably texting his mom to make macoronni and cheese for when he gets home lol. The new years crowd is the worst haha, hopefully they scatter away next week.Quote:
Originally Posted by bikeral
Day 34
Good day again. No fasted cardio today but got it in on the PWO once again. My weight has been dropping quickly recently so i'm not as anal about getting fasted cardio in. I don't want to loose to fast, maintaining what muscle i have is my first priority.
Diet was good, i found the culprit of my stomach catastrophes which was my asparagus. I bought asparagus in bulk last time i went to the store and when i got back from being away for 5 days they wern't exactly fresh. I went out and bought some fresh brocolli to eat for this week and next just to mix it up a bit.
Back/Bi's
Pulldowns - 4x12/10/10/10
Close Grip Pulldown - 3x10
Seated Rows - 3x10
Bent Over DB Rows - 4x12/10/10/10
Standing DB Curls - 4x12/12/10/10
Preacher Curls - 3x12/10/10
Seated Machine Curls - 3x10
PWO Cardio - 5min LIC 15min HIIT 10min LIC
Felt good lifting, energy felt really down when i got into the bi workout portion. I'm not a big fan of doing multiple muscles in 1 day when in a caloric deficient. I don't mind tris and bis or 2 smaller ones but not a big one mixed in there. (that's what she said lol.) It had to be done though since i missed back day yesterday.
Good work JB. Looks like you are on a roll now. Keep at it.
Appreciate it brotha.Quote:
Originally Posted by bikeral
Day 35
Was feeling insanely low in energy this morning. Didn't want to get out of bed and didn't even want to get off the couch. Not sure what caused me being so lethargic but i hope i don't feel the same way tomorrow. If anything was solid today it was my diet. Did some yardwork and stuff around the house but nothing crazy, just couldn't shake the low energy. Going to hit some fasted cardio tomorrow and see how it goes. If it doesn't get any better i'm going to be taking tomorrow completely off as well and take things from there.
Mate, I'm a little concerned you've only lost a few lbs since you started although your most recent pic suggests you are bigger in the chest and traps at least.
Can you list your typical macro's for each meal for me please?
Whatsup SteM, yea i'll post it up here. If i had my scale i have today i'm sure i would have been 192 at the start, old scale said i was about 190. Weighed myself this morning at the lowest i've been at 181.2. I'm going to take a pic and post it up to of me at 181.2.Quote:
Originally Posted by SteM
Here's what i eat on workout days. On non workout days i just don't have the brown rice in my first meal and add maybe 8oz chicken vice 6.
(Meal 1) 1 whole egg, 1/4cup brown rice (dried) 6oz chicken breast veggies - 525c 61p 35c 16f
(Meal 2) Post WO 1 scoop protein, 1 cup oats, 2cups egg whites - 720c 89p 57c 7f
(Meal 3) 12 oz Tuna veggies - 280c 58p 0c 2.5f
(Meal 4) 6oz chicken breast veggies 1/2 cup pistacios - 465c 59p 8c 20f
(Meal 5) 1 cup 2% cottage cheese - 180c 26p 8c 5f
2000mg fish oil, 2000mg flax seed oil - 40c 0p 0c 4f
Totals 2210c 293p 108c 54.5f
Now that i'm analyzing it a little more, maybe ditch the pistachios and add some more rice? This will get rid of some fat and add a little bit more carbs? Thanks SteM, i'll throw a pic up here real quick to.
I look really flat taking fasted pics lol i look like a starving child. I'll take some tonight before bed that's when i look the best.
SteM i was curious what your thoughts were on possibly switching into a lean bulk while still doing my cardio as set up for cutting? I don't exactly have that solid of a muscular base and i think even if i got down to 10% bf i would look just really tiny and need to be around 165-170lbs and i wasn't even that light when i was playing sports full time in highschool, i don't even know if i would see abs if i got to 10-12% range. I've been kicking around this idea for a little bit but just wanted your input?
Might not be a bad idea going to 2400cals for a week or 2 and see how you get on? If you're cool with that I'll get some macro's sorted for you and we can review then!
Yea i'm down to switch it up, i really feel like i need to add some LBM. at 2400cals that seems about maintenance though, you think i'll get any gains off of that?Quote:
Originally Posted by SteM
I built one last night, what do you think?
Meal 1 - 1/2 cup brown rice(dried) 8oz chicken breast veggies - 665c 70p 70c 9.5f
PWO - scoop protein 1cup scoop oat,2 cup egg whites 3 scoop halo - 720 89p 120c 7f
Meal 2 - 1/2 cup brown rice(dried) 8oz chicken breast veggies - 665c 70p 70c 9.5f
Meal 4 - 1/2 cup brown rice(dried) 8oz chicken breast veggies - 665c 70p 70c 9.5f
Meal 5 - 1 cup cup cottage cheese 1 cup skim milk 270c 35p 22c 5f
4000mg Fish Oil 4000mg Flax seed oil - 80c 0p 0c 8f
Totals - 3065c 334p 352c 46.5f
*EDITED* my bad messed up on the totals on my OP, everything is in line now.
If i kept my cardio as is and ate like this do you think i would be putting on LBM while lower bf%? i know the combo of the 2 is difficult, maybe even lower cardio?
Same here. Took today off and I plan to take tomorrow off. Hopefully that will straighten me out.Quote:
Originally Posted by johnnnyblazzze
Day 36
Got 45mins fasted cardio in this morning. Went and started the lean bulk today as well, i know i had just mentioned it but i jumped on it and ate according to the diet i posted above.
Final weigh in was 180.2 which is about 11-12 lbs from where i started. Really looking to focus and pack on some quality muscle now with this diet. Curious as to what SteM thinks of the lean bulk diet i designed above. It feels so much better not being hungry all day hahah. We shall see how things go now, almost a new start but not really.
Going to get some fasted cardio in this morning again. Going to lower my carbs somewhat since i won't be lifting today, which is a bummer because my energy is way up and i really wish i could go sling some steel lol. Oh well, i will just have extra amount of energy manyana for national chest day aka monday.
Fasted cardio done. I was about 3lbs up weight this morning but it's all water weight from the food i ate yesterday. I crapped 3 times this morning it was rediculous. I'm going to eat at maintenance today with only about 100g of carbs since i'm not training. Brown rice/Oats are my only carb sources today.
Jb glad to see ur still getn it done dude! :)
Appreciate it man. Trying to add a little muscle now, had a succesful 11lb droppage.Quote:
Originally Posted by --->>405<<---
Good deal :) i too have to get a successful 11lb droppage myself! LOL :)
Hahahah, so i've read. Half or more is probably water weight or sourdough weight :wg: hahaQuote:
Originally Posted by --->>405<<---
JB whats up dude. Hope you had a good weekend. See you are bulking now. That sounds like fun.
A little fun so far, i don't feel like a starving child anymore. Non workout days i just keep my carbs at check and cals at maintenance. Going to monitor my weight everyday now so i can keep a close eye on gains.Quote:
Originally Posted by bikeral
Day 37
Got 45mins fasted cardio in today. Something that i looked back on from when i started day 1 i could remember limping and being insanely soar almost unable to walk after morning cardio. Now that i'm almost 40 days deep it feels natural and have no problems what so ever. Guess it just goes to show how incredibly out of shape i was when i began haha.
Only ate 127g of carbs today since i didn't lift and kept my cals actually at 2195 which is still in cutting range for me. Will probably keep it this way on non lifting day, we will see how it goes and make changes accordingly. Going to hit it heavy and hard tomorrow, been waiting all weekend to lift monday.
I'm going to post when i started my cut and when i started my bulk. After this bulk i'm going to cut again. Keep in mind this bulk is LEAN, nothing dirty about it folks.
First 1 is the start of cut, 2nd is start of bulk.
Attachment 122697
Attachment 122698
