JPowell--revamped new goals.

[jpowell]

yourrrrrr bbbbaaaaaaccccckkkkkk

thassss riiite! I'm back into the flow of things. diet going strong, workout going strong. thanks for the motivation from you guys! and girl!

[RaginCajun]

nice session today!
killed chest and back and threw in sum ab work.

Incline barbell press 135x12, 185x12, 225x10, 245x10
ss (90 sec rest)
wide grip pull up bwx6 for 4 sets
rest
chest dips bwx10 for 4 sets
rest
dumbell shrugs 60x12, 80x12
ss (90 sec rest)
rotator cuff strecth 15x12, 15x12
rest
hanging leg raises bwx20 for 3 sets
ss (90 sec rest)
crunch machine 90x25 for 3 sets.

did 20 mins of cardio post, 5 min stair stepper warmup
11 incline 3.0 mph hr 130.

nice workout! and we are all back at it!

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

glad to see u out of ur funk JP! keep it up dude

[jpowell]

thanks rajin and 405--means a lot coming from u guys!

[RaginCajun]

thanks rajin and 405--means a lot coming from u guys!

that's what we are here for! giddy up!

[GirlyGymRat]

thassss riiite! I'm back into the flow of things. diet going strong, workout going strong. thanks for the motivation from you guys! and girl!

NO ONE GETS AHEAD ALONE! BTW, i am getting an the new iphone 5 in the fall...don't hate on me now...hahahahahahaha

[jpowell]

NO ONE GETS AHEAD ALONE! BTW, i am getting an the new iphone 5 in the fall...don't hate on me now...hahahahahahaha

GGR--wats up how goes it? i hope your as motivated or more as i am! btw--iphone 4 sucks! hopefully there is major improvement on the 5!

[jpowell]

yea buddy!!!

diet 100--made it through the week. now the tuff part, the weekend, ino time is a human concept, but I've fallen into the slump where i bleve its ok to eat blah blah blah on the weekends...help me stay strong this weekend.

killed legs again today...
went like this:
squats 155x12, 185x10, 225x10, 265x10 (a lil heavy so 2 set of 5)
ss (90 sec rest)
lying leg curls 100x12, 110x10, 130x10, 140x10
rest
standing leg curls 65x10, 75x10, 80x10, 80x10
rest
adductor machine 190x10, 230x12
ss
abductor machine 150x15, 230x15
rest
calf press 360x12, 450x12, 450x12
ss (90sec rest)
seated calf raises 90x12, 90x12, 90x12

no cardio--5 min warm up stair stepper.
i have been using an eca stack to help curve appetite and its working.

[jpowell]

new week, new day. shoulders and arms:

lateral raises 15x12, 20x10, 20x10
ss (60 sec rest)
db shoulder press 25x12, 35x12, 45x10
ss (60 sec rest)
bent over laterals 15x12, 20x12, 20x10
rest
incline curls 20x15, 20x15, 25x15, 25x15
ss (90 sec rest)
lying db triceps ext 20x15, 60x15, 60x15, 60x15
rest
concentration curls 30x12, 30x12, 30x12
ss (90 sec rest)
close grip bench press 135x12, 185x12, 185x10
rest
wrist curls 20x12, 40x10
ss
reverse wrist curls 20x12, 40x10

30 mins a cardio, 11.0 incline, 2.9 mph, hr 117-126
weighed in: (dun, dun, dun) after being scared, and realizing i been ****ing up--im glad to see I'm somewhat still with range, and putting my goals still reachable.
weight 230.0
bf 23.5 according to the handheld machine.

[RaginCajun]

workouts still looking nice but how is your diet going? a wise woman once said, slow and steady wins this race. consistency is key to this lifestyle, just keep it up!

[jpowell]

Hey bro!

Diet is actually going good..i have moded and moded again but im gonna stay with this current, ive been on it for about a week now.

Those numbrs scared me, lol i cant climb up wards but ino they r a direct relation to my poor eating slump..

Ill post my macros n foods wen i get home, i thght i had em saved on my fone somewhre. Put im pretty much doing mod carbs 6 days (all workout days) n then on sunday will b high carb day..in a way its carb cycling from my undrstanding..

Sent from my iPhone using Forum

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

thought u were gonna carb cycle? seems like u keep changing up all the time?? depending on ur definition of "moderate" u should not need a high carb day

[jpowell]

thought u were gonna carb cycle? seems like u keep changing up all the time?? depending on ur definition of "moderate" u should not need a high carb day

I thght so to. Lol till i tried it. On paper i got it, but implementing i was having a hard time putting it together. Idk ima a black n white guy..it has to b crystal clear for me to get it an like i said i got it on paper but implementing i was having problems for sum reson.

I do wana try it tho. So rite now im just tryna find or wedge my way bak n2 it..i ben doig good with workouts but diet is where im struggling...

So ima continue read bout it and learn and stab at it again.

Sent from my iPhone using Forum

[jpowell]

Tbh, im getting discouraged wich is y i keep changing things up hopen this or that will werk. After 2 wks of seeing no loss, i scrap n find somethng else to try.

All this switching is hurtn progress?!..

Sent from my iPhone using Forum

[Back In Black]

Yes dude, don't switch. If all your stats stay the same after a week or 2 then your cals are just too high. Just bring them down. I know how frustrating the whole thing is but once you find the sweet spot, you will start flying.

So, pick the diet type that suits your lifestyle/training regime best (at this stage) and work on it.

[RaginCajun]

stem/405, do yall think that he could be adding some muscle and losing fat at the same time, thus, the scale reading the same?

[Back In Black]

stem/405, do yall think that he could be adding some muscle and losing fat at the same time, thus, the scale reading the same?

Honestly? Not so that it causes zero change weight wise. Even if he lost 1lb of fat a week, it's almost impossible to gain that back in muscle in the same time frame. Unless he's juicing, an even then, I suspect there would be change one way or another on the scale.

JP I'll have a brief look through the thread tomorrow but do you have a diet style you wanna go with? Can you list your current stats too.

[jpowell]

Honestly? Not so that it causes zero change weight wise. Even if he lost 1lb of fat a week, it's almost impossible to gain that back in muscle in the same time frame. Unless he's juicing, an even then, I suspect there would be change one way or another on the scale.

JP I'll have a brief look through the thread tomorrow but do you have a diet style you wanna go with? Can you list your current stats too.

yea I'm interested in carb cycling as 405 and i came up with a good plan (thought it was fool proof, obvi not)
my current stats as of last nite
230 lbs
23.5% bf
5'10
26.

i have calc my macros at multiple different intervals, using 225, which is where i started from when i first decided to start. my goal is to cut down both fat and number wise. number meaning weight on scale.

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

at 23.5%bf u could just run a decent deficit and low carb til u hit a plateau and then implement the carb cycle

2400cals
360g pro
120g carbs
53g fat

[jpowell]

same thing i had setup, and exactly what i planned to do once i stopped.

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

^^ that WILL WORK JUST DO IT MAN!

[jpowell]

im headed the gym, but I'm gonna post the diet i been following with macros and foods..when i get back home.

[jpowell]

ok just finished legs, no cardio pwo. started with 5 min warmup on the stair stepper.

leg press 540x12, 720x10, 810x10, 900x10
ss
seated leg curls 90x12, 105x10, 105x10, 105x10
rest
wide stance leg press 360x10, 450x10, 540x10, 540x10
ss
lying leg curls 80x12, 100x10, 120x10, 120x10
rest
adductor machine 175x20, 175x15
ss
abductor machine 195x18, 195x15
rest
standing calf raises 180x10, 180x10, 180x10
ss
donkey calf raises 160x10, 160x10, 160x10

[jpowell]

ok here is the diet i been following. i have been doing this for 10 days.
macro split is low I'm aware, but only in protein. should i up it?

pro 320
carbs 125
fats 56

8 meal split, foods/ meals are as follows--

.5c egg whites, 4 whole eggs, 1/3c oatmeal
8 oz beef
6 oz chicken, 15 grams broc
8 oz beef,
6 oz chicken, large yam
2scoops whey
8 oz beef, 15 grams broc, extra virgin olive oil
1 can of tuna

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

ok here is the diet i been following. I have been doing this for 10 days.
Macro split is low i'm aware, but only in protein. should i up it?

pro 320
carbs 125
fats 56

8 meal split, foods/ meals are as follows--

.5c egg whites, 4 whole eggs, 1/3c oatmeal
8 oz beef
6 oz chicken, 15 grams broc
8 oz beef,
6 oz chicken, large yam
2scoops whey
8 oz beef, 15 grams broc, extra virgin olive oil
1 can of tuna

at 23.5%bf u could just run a decent deficit and low carb til u hit a plateau and then implement the carb cycle

2400cals
360g pro
120g carbs
53g fat

what do u think? u also need more green veg than just 30g broc. On my low carb days i get about 1200g broc, spinach, apsparagus.. Its mostly fiber.. (unless u dont enjoy taking a dump everyday)..

id also like to note ur WAY over-complicating this thing man... u know what to eat and how much.. just eat it and workout .. its not that complicated

[jpowell]

lol, ok my good brother, ill up my protein.

yes i bleve you on over complicating things, i think its why carb cycle didn't work for me when i tried to implement.

eat, lift, rest, repeat lol sounds almost too simple.

[Back In Black]

lol, ok my good brother, ill up my protein.

yes i bleve you on over complicating things, i think its why carb cycle didn't work for me when i tried to implement.

eat, lift, rest, repeat lol sounds almost too simple.

I'm the same on carb cycling. I'm so much better eating the same, day in, day out. It works for me and I can get down to single figures that way.

Not saying another form of dieting wouldn't work, it clearly does, but I have to do what fits into my life. Same for you. We are all here to help!

[jpowell]

ok, just did chest and back. it was a low volume routine, but i kept it high intensity...

5 min cardio stair stepper,

incline db press 60x10, 75x10, 85x10
ss
close grip pull ups--bwx8,6,6
rest
flat dumbbell press 50x12, 60x10, 75x10
ss
medium grip pull up (machine) 140x10, 140x10, 140x12
rest
db shrugs 65x10, 75x10
ss
rotator cuff turns 10x15, 15x10

noticed a nice sharp pain around my shoulder area but n the front, higher area like where arm and chest meet..maybe ill get some muscle rub and rub it on there..
hurts to fully extend, reach and lift things...you no that pain that you get wen u sleep at the wrong angle. hopefully it goes down or away..

[GirlyGymRat]

^^^ i started sleeping on my back and feel much better!!! i had to take extra pillows and place them on both sides to prevent me from sleeping on my side. my shoulders are happier too!

[bikeral]

Keep hitting it bro. Don't let anything discourage you.

[GirlyGymRat]

just checking in on ya!