Thanks bro. 206lbs fasted, but really looking bad around the midsection. Very hard to gauge my bodyfat as I hold so much in that area but not much elsewhere... guesstimating 16%, possibly higher. Ugh.
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Your a lot better off than I am. I just cant seem to get into it with the holidays coming up, training yes but diet is 50/50.
Keep it up bro, slow and steady.
Nice workout, like GVT but not lol.
....
*watching*
So you want him to do a 2 day a week fast combined with a Ketogenic diet and a reefed? I would really like you to explain this idea about the need to drop fat WHILE on Ketogenic diet, where is the energy suppose to come from? I am trying to find any reading online about this but it seems take out of thin air, IMHO!
Thanks
~T
"I stay mostly by myself, but it's OK, they know me here"
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Same here bro. Training is on point, diet isn't terrible (but has been as of late), but is just kind of 'blah'. I'm sort of burned out on it tbh. But, as long as I'm not binging and eating junk (which I'm not), I feel ok.
lol, exactly. It's my hybrid HIT/GVT routine. I used to say you can't mix high volume and high intensity. I'm now calling bullshit on myself. :)
Right!? Same here... veins were popping today all throughout my delts, but lift up that shirt and WATCH OUT!!! Fatso is in the house. I do have a protruding gut, almost a distended belly look, but even worse is my lower back/hips... that's definitely my bad spot.
Yep (which I know explains a lot). From about 18 to 33 (with the exception of a few brief 'rebounds'), I averaged 255lbs and mid 30's bodyfat at 5'10. Check it out:
lol, it sounds you guys are waiting for/expecting me to school DPTUK, but tbh I like some of his thoughts. I'll elaborate (and refute when necessary) below:
Thanks brother.
I'm always open to any input/feedback. ;)
My fat was maxed out at 130g/day which at some point I decided was in fact too high (for me) and dropped to around 110g. Protein remained consistent at 200-225g.
When I run my carb cycle, I run 3 straight days (my no carb days) at around 1600 calories, so 1450 isn't far off the mark for me really. I have an incessantly slow metabolism and, aside from the gym, a rather sedentary lifestyle, so my caloric requirements are relatively low. So, I'm still with you...
:lol:
I understand why you may have felt it wasn't optimal for you, but I'm curious as to why you'd call it a "mistake" when the goal (for most) would be to achieve full blow ketosis...?
I kind of like it. It's a quasi-carb cycle in a way. I wouldn't call it a keto diet since we'd be ingesting carbs right at the onset of ketosis, but as a low-carb regimen to restrict calories without (much) muscle wasting, I think it's a decent layout tbh. :)
Gb when I did keto.
2600 cals. sun/mon/tues
2200 cals. wed/thurs/fri
then Saturday carbed up.
maybe you could try 2400 3 days then 2000 3 days and then slowly lower till u feel your loosing fat.
anyways my .2
Haven't logged in about a week... but figured I'd throw something up today:
Circuit Training - Legs
CIRCUIT A
Barbell Squat: 275lbs x 10
Leg Press: 270lbs x 10
Hack Squat: 180lbs x 10
Repeat 4 times. No rest between exercises, 2 mins rest between the tri-set.
CIRCUIT B
Leg Curl: 120lbs x 10
Hyperextension: +25lbs x 10
Repeat 5 times. No rest between exercises, 1 min rest between superset.
Cardio, 30 mins
Tuesday: Chest & Bi's
CIRCUIT A:
Incline Bench Press: 185lbs x 10
Decline DB Bench PRess: 85lbs x 10
Incline DB Fly: 40lbs x 15
Repeat 4 times. No rest between exercises, 2 mins rest between sets
CIRCUIT B:
Machine Curl: 100lbs x 10
Barbell 21's: 45lbs x 21
Repeat 3 times. No rest between exercises, 1 min rest between sets
Cardio 30 mins
In the after pics, I was ~9%. Wish I was even close to that now, lol!
Yes, definitely a loose skin issue, mainly my lower abdominal area. I'm afraid surgery would be my only option; I had hanging skin even at 9% BF, which was depressing as fcuk.
52" to 37" though... wow... very commendable. I was 42" at my worst, 32ish at my best. Currently in 34's although I don't see how it's even possible. 36" would probably feel much more comfortable.
Legs:
Barbell Squat
135 x 20
185 x 15
225 x10
275 x 8
315 x 5
365 x 3
405 x 2
425 x 1
And back down the pyramid, same weight/rep scheme. Goal was to combine semi-heavy weight with a high volume approach.
Lying Leg Curl
50 x 20
80 x 15
110 x 10
140 x8
160 x 5
180 x 3
200 x 2
And back down the pyramid.
Standing Calf Raise
150 x 15. (5 sets)
hows everything going GB? :) still keto-"ing" it?? been to buckle yet? ;)
Buckle!? I stopped weeks ago, lol!Quote:
Originally Posted by --->>405<<---
buckle.. the jeans store man.. :)
ur not on keto huh? :lol: me either!
(like u im lazy, id rather ask than read!)
Has your fat loss stalled?
Only in so much as I've been lazy and inconsistent. I've certainly shown in the past that when I go at it 100%, amazing things happen. Just need to get the fire back. Not to make excuses, but this has been a fcked up year for me and my family, making this (diet, etc) extremely difficult to focus on and/or prioritize. I'm down, but don't count me out. 2014 is my year!! :)Quote:
Originally Posted by mockery
does having a child impact the way you have to eat?
Well, it impacts you as much as you'll allow it I suppose. As you know, this is a very selfish sport, so unless you plan to step on stage (I don't), you have to weigh out what's really worth giving up for it. Time, dinners with family, good times with friends (usually involving eating and drinking) etc. It's a balancing act for sure, but I've decided to prioritize family as my only real goal in all of this is longevity, and looking good for as long as I can. Vanity really.Quote:
Originally Posted by mockery
Tomorrow is a new day brother.. The day after tomorrow is a new year. :) get it!!Quote:
Originally Posted by gbrice75
lol, thanks man!Quote:
Originally Posted by bikeral
Thanks brother. Always good to see a new 'face' drop by my log. :)Quote:
Originally Posted by Igifuno
Last workout of 2013!!
Incline Barbell Bench:
105 x 20 (warmup)
135 x 15 (warmup)
185x 12
225 x 10
225 x 8
185 x 15
135 x 20
Incline DB Fly:
40 x 15 (3 sets)
Machine Preacher Curl:
100 x 10
90 x 11
80x 12
70 x 13
60 x 14
50 x 15
30 mins cardio, done!
Have a safe and happy new year all!
Gb where you at ! Bumping your thread for anyone who needs motivation !