*** Gbrice's Cutting Progress Log v2.0 ***

[Back In Black]

I know your pain. Middle of my abs, love handles and predominantly arse. Hate it but gotta deal with it. Be the best you can be

[oatmeal69]

GB - It's amazing how close we are in body type. You are way more developed than me, but your descriptions fit me like a glove.
I've decided to go against conventional logic and train abs once a week like any other body part. My reasoning is to see if toning up that area will flatten that area a bit. I may not be able to get rid of that last 1 inch of fat, but if I can smooth the area over, it might not be so bad.
I will say I used to think I was pretty gifted with abs - If I could just get them to show, but now I'm not so sure. I can't even get through a few reps of Dan's Ab workout...

[gbrice75]

I know your pain. Middle of my abs, love handles and predominantly arse. Hate it but gotta deal with it. Be the best you can be

lol yep, not much else we can really do beyond that.

GB - It's amazing how close we are in body type. You are way more developed than me, but your descriptions fit me like a glove.
I've decided to go against conventional logic and train abs once a week like any other body part. My reasoning is to see if toning up that area will flatten that area a bit. I may not be able to get rid of that last 1 inch of fat, but if I can smooth the area over, it might not be so bad.
I will say I used to think I was pretty gifted with abs - If I could just get them to show, but now I'm not so sure. I can't even get through a few reps of Dan's Ab workout...

lol, I haven't tried Dan's ab workout. Tbh, I'm not all that concerned with developing my abs. Reducing bodyfat will get them showing, and that's enough for me. Surprisingly, I have relatively nice, symmetrical abs (IMO) already, so for once, genetics might have been on my side. Now I just need to get out of being a fat ass so I can show em'!

[gbrice75]

Day 31: Back, Bi's, Abs

Warmup: Elliptical, 30 mins (moderate intensity, steady state)

Chin Ups - 3 x failure
Set 1: bodyweight x 18
Set 2: bodyweight x 16
Set 3: bodyweight x 15

Dumbbell Pullover - 3x10
Sets 1-3: 90lbs x 10

Supinating Pulldown - 3x12
Sets 1-2: 140lbs x 12
Set 3: 120lbs x 12

Standing Cable Curl - 3x12
Sets 1-3: 130lbs x 12

Lying Bent-Knee Leg Raises - 4 x 10-15
Sets 1-4: 15 reps each

Cardio, 30 mins

[gbrice75]

Last night's dinner:

Cod fillet stewed in a coconut sauce. RIDICULOUSLY good!! Shout out to Nark for hooking me up with the recipe!

[sawyer86]

Last night's dinner:

Cod fillet stewed in a coconut sauce. RIDICULOUSLY good!! Shout out to Nark for hooking me up with the recipe!

this looks very nice! would you mind posting the recipe please gb?

[twitz]

Last night's dinner:

Cod fillet stewed in a coconut sauce. RIDICULOUSLY good!! Shout out to Nark for hooking me up with the recipe!

Looks delish!

Awesome log Gbrice I always like all of your details and your food choices.

[gbrice75]

this looks very nice! would you mind posting the recipe please gb?

Sure man, I'll get it over to you.

Looks delish!

Awesome log Gbrice I always like all of your details and your food choices.

Thanks T!! Honestly - it really was fcking amazing. I made a second batch after this but let the sauce reduce down too much. Best mistake I ever made in cooking... near-burnt coconut milk is INSANELY good. All sweet and caramalized... omfg. I'll probably make it that way on purpose next time.

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

Sure man, I'll get it over to you.

what are we chopped liver!!??!?!?

[gbrice75]

what are we chopped liver!!??!?!?

We??

You've been added to the list, lol.

[gbrice75]

Btw... I've just embarked on another 3 day (starchy) carb-free run... just letting you all know in case my pissy side shows up.

[951thompson]

Btw... I've just embarked on another 3 day (starchy) carb-free run... just letting you all know in case my pissy side shows up.

Oh I know your pain lol im on my 3rd day. I feel drained!

[bikeral]

Hey pal. Glad to see you are still going strong. Keep it up.

[gbrice75]

Oh I know your pain lol im on my 3rd day. I feel drained!

lol... something tells me you're in more pain than I am right now.

Hey pal. Glad to see you are still going strong. Keep it up.

Thanks buddy, feeling good, going strong. Starting to see results which is inspiring.

Today was just a 60 minute fasted cardio day. Tomorrow is a total body workout. But I'm not even thinking about that. What I am thinking about is Sunday... my drive to Wegman's to get sushi... and on the way back, I'm hitting Chipotle.

[mockery]

GB - It's amazing how close we are in body type. You are way more developed than me, but your descriptions fit me like a glove.
I've decided to go against conventional logic and train abs once a week like any other body part. My reasoning is to see if toning up that area will flatten that area a bit. I may not be able to get rid of that last 1 inch of fat, but if I can smooth the area over, it might not be so bad.
I will say I used to think I was pretty gifted with abs - If I could just get them to show, but now I'm not so sure. I can't even get through a few reps of Dan's Ab workout...

Everyone has abs, its a matter of being the correct bf% to see them, most people ive seen post on this message board guess their bodyfat % and get confused why their abs are not showing at 9% bf when they are really 16% bf. Alot of guys with great abs that go on stage dont train abs, they dont need to cause they show when you diet down, plus abs are used in a lot of the current lifts u already do. If you can plank you have abs, if you cant u are a dead shit and need to train abs.

fat is fat, target fat loss is a myth. Males carry a large amount of fat in that area and its directly related and associated with risk of heart disease. Its part of being a guy, diet diet diet.

[gbrice75]

^^ I'll add that while low bodyfat is by far the most important factor re: 'having' abs, if you're looking for well developed 'popping' abs, they need to be trained like any other muscle group (amazing genetics aside).

[oatmeal69]

And the big wheel goes round and round... If I diet anymore, I won't even be able to bench the bar. I'm like GB, I'll bet I'm around 12% everywhere but my middle. I diet and eat correctly, but losing fat means losing muscle for this scrawny ectomorph... I'm BY FAR my strongest when I'm carrying extra bulk - like around 10-20% BF.
Oh, Hi GB, sorry for hijacking.

[mockery]

And the big wheel goes round and round... If I diet anymore, I won't even be able to bench the bar. I'm like GB, I'll bet I'm around 12% everywhere but my middle. I diet and eat correctly, but losing fat means losing muscle for this scrawny ectomorph... I'm BY FAR my strongest when I'm carrying extra bulk - like around 10-20% BF.
Oh, Hi GB, sorry for hijacking.

You are not dieting and eating correctly if you are losing noticeable mass.

[oatmeal69]

So they say. But this is where GB and I run differently than most others. If I want to really be "ripped" I'm going to be close to what my genes want for muscle mass too.

[gbrice75]

And the big wheel goes round and round... If I diet anymore, I won't even be able to bench the bar. I'm like GB, I'll bet I'm around 12% everywhere but my middle. I diet and eat correctly, but losing fat means losing muscle for this scrawny ectomorph... I'm BY FAR my strongest when I'm carrying extra bulk - like around 10-20% BF.
Oh, Hi GB, sorry for hijacking.

You are not dieting and eating correctly if you are losing noticeable mass.

So they say. But this is where GB and I run differently than most others. If I want to really be "ripped" I'm going to be close to what my genes want for muscle mass too.

Oat: BLOODWORK ASAP!!!!

[gbrice75]

DAY 33: Total Body/Depletion Workout

AMAZING depletion workout today!!! Not easy, but the workout felt really good. Also, diet has been spot on, so mentally, I'm feeling really good about that as well.

Warmup: Elliptical, 30 mins (moderate intensity, steady state)

Bodyweight Squats - 200 reps (as many sets as it takes)
Sets 1-4: 50 reps each

Note: Strict form, ass to heels, then a full glute contraction at the top of the movement, arms extended out in front of me. 200 reps of this is no joke!!

Push Ups - 100 reps (as many sets as it takes)
Set 1: 30 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 15 reps
Set 5: 15 reps

Squat Press - 50 reps (moderate weight, as many sets as it takes)
Set 1: 70lbs x 15 (35lb dumbbell in each hand)
Sets 2-3: 70lbs x 10
Set 4: 60lbs x 15

Sit-Ups - 100 reps (as many sets as it takes)
Sets 1-4: 25 reps each

Kettlebell Swings - 100 reps (as many sets as it takes)
Sets 1-4: 18kg x 25 reps each

/dead

[oatmeal69]

That's very similar to crossfit.

[gbrice75]

That's very similar to crossfit.

Good to know - that probably means I'm doing something right, lol!

[oatmeal69]

Gawd! Cross fit is a whole separate discussion I could have. Before I decided to "return" to a more traditional BB'ing approach and try AAS, I did Cross Fit for about 8 months. There is a ton both good and bad I could say about that.

[gearbox]

Good to know - that probably means I'm doing something right, lol!

What's your carb cycling looking like right now? Are you just doing carbs pre and post workout that's it?

[gbrice75]

Gawd! Cross fit is a whole separate discussion I could have. Before I decided to "return" to a more traditional BB'ing approach and try AAS, I did Cross Fit for about 8 months. There is a ton both good and bad I could say about that.

I imagine it's pretty effective at burning bodyfat. Unfortunately, I get the feeling it's pretty effective at burning LBM as well, because most people doing Crossfit will eat too little, thinking they're doing themselves a favor.

What's your carb cycling looking like right now? Are you just doing carbs pre and post workout that's it?

On moderate carb days (see below), I'm having carbs in meals 1, 2, and 3 (1 and 2 are pre and post workout respectively):

Monday: (moderate) 120g
Tuesday: (moderate) 120g
Wednesday: (moderate) 120g
Thursday: (low) trace starchy carbs, high fibrous veggie
Friday: (low) trace starchy carbs, high fibrous veggie
Saturday: (low) trace starchy carbs, high fibrous veggie
Sunday: (high, refeed) 300-ish grams

[oatmeal69]

It's not as effective at burning BF as I was led to believe, nor is it all that for building LBM. It will however get you in the best shape you'll ever be in. EVENTUALLY, some do attain some good aesthetics, but I think it would take far more time than our approach. As far as physical fitness though, nothing else even comes close. The paleo diet? Sure, but at the end of the day it's STILL about macro's and cals in vs. cals out. If you want to further restrict yourself with stuff cavemen supposedly ate, more power to you. Me, I LOVE artificial sweeteners, etc.

[twitz]

DAY 33: Total Body/Depletion Workout

AMAZING depletion workout today!!! Not easy, but the workout felt really good. Also, diet has been spot on, so mentally, I'm feeling really good about that as well.

Warmup: Elliptical, 30 mins (moderate intensity, steady state)

Bodyweight Squats - 200 reps (as many sets as it takes)
Sets 1-4: 50 reps each

Note: Strict form, ass to heels, then a full glute contraction at the top of the movement, arms extended out in front of me. 200 reps of this is no joke!!

Push Ups - 100 reps (as many sets as it takes)
Set 1: 30 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 15 reps
Set 5: 15 reps

Squat Press - 50 reps (moderate weight, as many sets as it takes)
Set 1: 70lbs x 15 (35lb dumbbell in each hand)
Sets 2-3: 70lbs x 10
Set 4: 60lbs x 15

Sit-Ups - 100 reps (as many sets as it takes)
Sets 1-4: 25 reps each

Kettlebell Swings - 100 reps (as many sets as it takes)
Sets 1-4: 18kg x 25 reps each

/dead

Holy GB!!! That sounds killer!!

Nice job!

[gbrice75]

Holy GB!!! That sounds killer!!

Nice job!

Thanks T... honestly, it was!! One more week of this routine, then things get changed up again. (Un)fortunately for me, the next phase is sickening!! If you're not already familiar with it, google EDT (escalating density training). FML!!!

[twitz]

Thanks T... honestly, it was!! One more week of this routine, then things get changed up again. (Un)fortunately for me, the next phase is sickening!! If you're not already familiar with it, google EDT (escalating density training). FML!!!

Oh heck yeah!!

I am feeling for you already!

[gbrice75]

Oh heck yeah!!

I am feeling for you already!

Appreciate that. *sniffle*

[mockery]

have you tried running your low days at 120g carbs if you are resistance training on those days? with the idea of calories in versus calories out?

i learned from one of the mr worlds in my gym, and big ron mentioned it to e in his thread as well, that even with the idea of dieting down/body recomp 50g carbs are just to little still. so i raised the bar and found if anything i respond better then trying to do the no starch. sugar 50g carbs from veggies. ANd had better results with losing weight eating a tad more.

i further looked into it and asked lyle mcdonald and got a chart from him that i posted in my thread on carb consumption based loosely on calories in vs calories out

[gbrice75]

have you tried running your low days at 120g carbs if you are resistance training on those days? with the idea of calories in versus calories out?

No... but considering I'm already running my 'moderate' days at ~ 130g and resistance training... you can see where this is going!

i learned from one of the mr worlds in my gym, and big ron mentioned it to e in his thread as well, that even with the idea of dieting down/body recomp 50g carbs are just to little still.

Just too little for what? When you consider the fact that the carbohydrate is the one dietary macronutrient our bodies don't 'need' to survive, any number becomes arbitrary. Further, on my low days, I am eating A LOT of veggies. Veggies may not be very high in carbs, but enough of em' does add up to something relatively substantial.

so i raised the bar and found if anything i respond better then trying to do the no starch. sugar 50g carbs from veggies. ANd had better results with losing weight eating a tad more.

At some point I may try this... with added cardio. My next cut will be a more straightforward approach and I plan to eat above maintenance, w/ increased cardio. I believe this will aid in preserving muscle tissue possibly moreso than carb cycling. My only issue is (in either case) I'm EXTREMELY carb sensitive - and by that, I mean my digestive system just doesn't handle starchy carbs well. I get bloated, gassy... it's miserable. Doesn't seem to be any one particular source either... at least not that I've been able to identify yet. So for now, my diet will continue in a low-moderate carb approach. Not fun, I grant you.

i further looked into it and asked lyle mcdonald and got a chart from him that i posted in my thread on carb consumption based loosely on calories in vs calories out

Nice, would you mind linking me?

[gbrice75]

Last meal before carb up tomorrow morning (weigh in too):

Grilled pork chop, sweet peppers, and asparagus. Nomz nomz!!

[mockery]

No... but considering I'm already running my 'moderate' days at ~ 130g and resistance training... you can see where this is going!

Just too little for what? When you consider the fact that the carbohydrate is the one dietary macronutrient our bodies don't 'need' to survive, any number becomes arbitrary. Further, on my low days, I am eating A LOT of veggies. Veggies may not be very high in carbs, but enough of em' does add up to something relatively substantial.

too little too help with training, fighting lbm loss on a cut , daily needs of the brain. to help digest protein, to name a few.

im carb sensitive as well and right now im being insulin sensitive and have to eat less carbs in a sitting or i go in a coma for 30 minutes, but ive found that for losing fat and promoting lbm maintenance from my own trial and error for myself soley that raising low carb day to 120g helped my lose weight easier because i was giving my body what it needed. Its one of those things that sounds backwards perhaps especially when eating at a deficit for a weight loss goal is the idea.

[mockery]

keep in mind, alot of people not sure if you do or not do not deduct the fibre from the total carbs, so with your asparagus for example say it has 5 carbs per 100g , but 2.5g fiber , thats only 2.5 carbs ur getting from it. Yes im sure this is all old news for you. but still the amount of lifting you may do on those low carb days "could" be hurting you

again just something i found out via my own trial and error, just a point i wanted to discuss with you

[gbrice75]

too little too help with training, fighting lbm loss on a cut , daily needs of the brain. to help digest protein, to name a few.

im carb sensitive as well and right now im being insulin sensitive and have to eat less carbs in a sitting or i go in a coma for 30 minutes, but ive found that for losing fat and promoting lbm maintenance from my own trial and error for myself soley that raising low carb day to 120g helped my lose weight easier because i was giving my body what it needed. Its one of those things that sounds backwards perhaps especially when eating at a deficit for a weight loss goal is the idea.

keep in mind, alot of people not sure if you do or not do not deduct the fibre from the total carbs, so with your asparagus for example say it has 5 carbs per 100g , but 2.5g fiber , thats only 2.5 carbs ur getting from it. Yes im sure this is all old news for you. but still the amount of lifting you may do on those low carb days "could" be hurting you

again just something i found out via my own trial and error, just a point i wanted to discuss with you

All fair points. I'll tell you why I disagree with the bold in particular, at least in my case:

The primary goal of my low carb days is to deplete glycogen stores, mobilize and eventually burn fatty acids. That's just not going to happen (efficiently) with even a moderate amount of carbs (for me, moderate is around 130-150g) in the picture, regardless of cals in/cals out. I know you, like me, agree to some extent that meal/macro timing plays a role. This is a shining example.

Further, I save my 'heavier' training days for moderate carb intake days. When I switch to low carb, my training follows suit - i.e. I switch gears to a higher volume, lower intensity, more cardio intensive approach (higher reps/sets, shorter rest periods, etc) which, IMO, is far superior to other training styles with regard to depleting glycogen. But along the lines of what you're saying here - I agree - I'd never train HIT style while running low carb. That'd be a recipe for disaster IMO

[mockery]

are you trying to get to the range of 6-8% bdy fat on this diet?

[gbrice75]

are you trying to get to the range of 6-8% bdy fat on this diet?

Nope. 10% ish would be nice, although I'm less concerned with numbers and more concerned with the look I have in mind.

Once I get there, I'll reevaluate and decide where to go at that time. I don't want to think/plan to far ahead.

[gbrice75]

Weighed in yesterday - 202.5lbs... AGAIN!!! 2 weeks in a row... haven't lost a pound. BUT - visually, I believe I'm looking better, so i'm not suicidal yet, lol. I guess it's time for a BF% check. I'll keep you all posted.

DAY 36: Legs, Abs

Warmup: Treadmill, 30 mins (moderate intensity, steady state)

Superset
Inner Adductor - 3x20
Sets 1-3: 8x20 (I believe the '8' represents 80lbs)
Outer Adductor - 3x20
Sets 1-3: 9x20 (as above, I believe the '9' represents 90lbs)

Bulgarian Split Squat - 3x10
Sets 1-3: 100lbs x 10 (50lb dumbbell in each hand)

Lying Leg Curl - 5x15
Sets 1-2: 110lbs x 15
Sets 3-4: 90lbs x 15
Set 5: 90lbs x 15

Leg Press - 5x20 (feet together)
Sets 1-5: 230lbs x 20

Barbell Calf Raise - 4x10
Sets 1-4: 275lbs x 10

Lying Bent Knee Leg raise - 4 x 15-20

Cardio, 30 mins