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

[gbrice75]

Just checking in... solid work GB!

Where are you sitting now?

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.

[-KJ-]

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.

[theRZA]

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.

I feel you Gbrice, I look like i have sub10% bf everywhere on my body, except my gut. I will never understand how I can have protruding veins on all my extremities, yet a gut that won't quit.

Were you ever very overweight/obese?

[DPTUK]

....

[Back In Black]

*watching*

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

*watching*

me 2.. Thinking about some popcorn..

[tarmyg]

Hey Buddy,---SNIPP

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"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[gbrice75]

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.

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.

Nice workout, like GVT but not lol.

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.

I feel you Gbrice, I look like i have sub10% bf everywhere on my body, except my gut. I will never understand how I can have protruding veins on all my extremities, yet a gut that won't quit.

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.

Were you ever very overweight/obese?

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:

[gbrice75]

*watching*

me 2.. Thinking about some popcorn..

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:

Hey Buddy,

Good job on the progress.

Thanks brother.

I just wanted to add something which may help.

I'm always open to any input/feedback.

As you know I have experimented to death with Keto diets etc and was following Lyle's UD2.

I have played around with Fat intake on Keto, now I know most people will say the Keto is supposed to be a high fat diet and "fat doesn't make you fat" etc blah blah blah....but I just feel your high fat intake is holding back your progress, you really don't need to be eating 150g fat.....I would say half that is more than enough.

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.

The trick is to drop calories very low, just moderately high protein (but not too high) and moderately low fat...and obviously no carbs, something like 180g protein 70g fat 25g carbs will give you 1450 calories.

Now I know what you are thinking, holy shit that's too low and I will lose muscle blah blah blah......BUT

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...

The trick is rather than doing one refeed a week (usually over weekend) do two, one mid week and one at the weekend with MODERATE carbs.

So it would look like this:

Monday 1450 cals (180p 70f 25c)
Tuesday 1450 cals (180p 70f 25c)
Wednesday 1450 cals (180p 70f, 25c)

.....now by this point you should be beginning to feel like shit, this is leptin playing round saying yo I am about to getting to freak mode here u better feed me....

Now at this point people will struggle on with 2 or 3 more days on keto until the refeed and carb up day....this is a big mistake in my opinion (based on my experience)

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...?

....right at this point you stick in the Oatmeal but remember this is not a massive carb up or refeed day its just a mini emergency control one just saying to leptin and your body yo buddy its all cool don't freak the carb police are on the way..


So Thursday its gonna look like this (also at this point you dropping the fats)

Thursday: 180p, 150c 50f for 2000 cals or so etc

Friday & Saturday:

1450 cals, 180p 70f, 25c

Sunday: Proper carb up and refeed day:

180p, 300c, 70f etc


........my actually macro numbers are irrelevant you can adjust that to your TDEE etc but the principle is what I am trying to get at.

You take your body to freak mode and at the point of freak mode (usually its about day 3 on keto) you help it out just a little so it doesn't actually freak....that's the whole idea.

Peace

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.

[joebailey1271]

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

[gbrice75]

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

[oatmeal69]

Haven't logged in about a week... but figured I'd throw something up today

We were hoping for longer, but if that's all you can do...
LOL, totally kidding! I enjoy checking in on this thread, keep it up!

[gbrice75]

We were hoping for longer, but if that's all you can do...
LOL, totally kidding! I enjoy checking in on this thread, keep it up!

Thanks sir. Appreciate you following along; you seem to be one of the few who still are. :\

[gbrice75]

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

[bikeral]

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:

Great job GB. I've been meaning to ask what bodyfat% were you at in the after pics? Any loose skin issues in mid section? This is bad for me. Had 52" waist now 37". Plus I'm 48 which does not help.

[gbrice75]

Great job GB. I've been meaning to ask what bodyfat% were you at in the after pics? Any loose skin issues in mid section? This is bad for me. Had 52" waist now 37". Plus I'm 48 which does not help.

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.

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

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.

u still havent tried on those damn jeans!!! have you!?!??!? buckle jeans BKE with 1% spandex im telling you man!

[gbrice75]

u still havent tried on those damn jeans!!! have you!?!??!? buckle jeans BKE with 1% spandex im telling you man!

lol no, but those will be my next jeans purchase!

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

lol no, but those will be my next jeans purchase!

theyll make a believer out of u

[bikeral]

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.

Wow 9%. Don't think I'll get that low. I'd be happy 13-14% and try to maintain it. I'm probably in same boat as far as surgery. I would do it but don't want to go 6 months without training.

Thanks

[gbrice75]

Wow 9%. Don't think I'll get that low. I'd be happy 13-14% and try to maintain it.

So would I at this point.

I'm probably in same boat as far as surgery. I would do it but don't want to go 6 months without training.

Thanks

Same here. I have 2 hernias probably just waiting to burst, but I refuse to get surgery because I don't want to be out of commission.

[gbrice75]

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)

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

hows everything going GB? still keto-"ing" it?? been to buckle yet?

[gbrice75]

hows everything going GB? still keto-"ing" it?? been to buckle yet?

Buckle!? I stopped weeks ago, lol!

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

buckle.. the jeans store man..

ur not on keto huh? me either!

(like u im lazy, id rather ask than read!)

[mockery]

Has your fat loss stalled?

[gbrice75]

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!!

[mockery]

does having a child impact the way you have to eat?

[gbrice75]

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.

[mockery]

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.

If i had kids i would have unlimited arrowroot cookies on my refeed day.

[bikeral]

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!!

Need motivation. Get a hot girl friend. J/K. Good luck man I know you can do it.

[Igifuno]

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!!

Tomorrow is a new day brother.. The day after tomorrow is a new year. get it!!

[gbrice75]

Need motivation. Get a hot girl friend. J/K. Good luck man I know you can do it.

lol, thanks man!

Tomorrow is a new day brother.. The day after tomorrow is a new year. get it!!

Thanks brother. Always good to see a new 'face' drop by my log.

[gbrice75]

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!

[BigBen86]

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:

GB impressive Pics, great log, where have you been?

[Reiid13]

Gb where you at ! Bumping your thread for anyone who needs motivation !