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

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

You had to mention it, huh!?! lol.

Feeling a tad sluggish today. Probably the first day I'm actually in ketosis. However, my goal isn't full blown ketosis anyway. Calorie restriction via low/no carb, if I happen to enjoy the benefits of a ketogenic state, it's a bonus.

exactly my position buddy!

[gbrice75]

Put a spoon of peanut butter in your coffee. This will help.


Thanks
~T

Fixed.

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

hey GB hows the keto going? howd the refeed go? etc..

[gbrice75]

hey GB hows the keto going? howd the refeed go? etc..

Hey bud, perfect week Monday through Friday; not a morsel passed these lips that wasn't planned. The weekend was somewhat fcked up as we had plans both Fri and Sat night. Did a bit of drinking Fri. night, bit of eating Sat. night, but I'm ok with that. Certainly broke keto but likely didn't go over calories, so it's fine.

Sunday I did a light refeed, just a couple of carb meals and now I'm back at it.

How about you?

[gbrice75]

Back at it!!! Started my 6 week GVT routine today. Considering this somewhat of a 'feeler' week. Proper weight adjustments will be made next week.

Squat
Sets 1-10: 205lbs x 10 (90 secs rest between sets)

Lying Leg Curl
Sets 1-10: 100lbs x 10 (60 secs between sets)

Standing Calve Raise
Sets 1-5: 100lbs x 15 (60 secs rest)

As you can see, weights were a bit light as per my being able to complete all 100 reps. I'll probably be bumping squat up to 225lbs next week, curl up to 110lbs (that one came close on the last couple of sets), calve raise will stay the same.

20 mins cardio

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

Hey bud, perfect week Monday through Friday; not a morsel passed these lips that wasn't planned. The weekend was somewhat fcked up as we had plans both Fri and Sat night. Did a bit of drinking Fri. night, bit of eating Sat. night, but I'm ok with that. Certainly broke keto but likely didn't go over calories, so it's fine.

Sunday I did a light refeed, just a couple of carb meals and now I'm back at it.

How about you?

last week went well. i went way over on cals almost every day BUT i was feeling out the diet. ive never run keto so it takes me a little while to dial in. this week i figured out to set my meals at specific times, thus eliminating the "spoonful of almond butter here" and "bag of pork skins there" logic. (10 days straight)

i suspect this week will be much more on point. i did hit keto last week though. 15 whatever it is on the pee strips. this week i intend to run keto straight thru until thanksgiving day.

[gbrice75]

last week went well. i went way over on cals almost every day BUT i was feeling out the diet. ive never run keto so it takes me a little while to dial in. this week i figured out to set my meals at specific times, thus eliminating the "spoonful of almond butter here" and "bag of pork skins there" logic. (10 days straight)

i suspect this week will be much more on point. i did hit keto last week though. 15 whatever it is on the pee strips. this week i intend to run keto straight thru until thanksgiving day.

Nice!! About 10 days then a huge refeed... sound good to me. No better day to refeed than Thxgiving!

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

Nice!! About 10 days then a huge refeed... sound good to me. No better day to refeed than Thxgiving!

u dang tootin!

have been discussing the potential dishes with the wife today as a matter of fact!

[gbrice75]

Today's Workout: Chest & Bi's (60 secs rest between each set)

Incline Bench Press: 10x10 @ 135lbs
Sets 1-10: 10 reps

Decline Dumbbell Fly: 3x15 @ 30lbs
Sets 1-3: 15 reps

Machine Curl: 5x10 @ 80lbs
Sets 1-5: 10 reps

30 mins cardio

Again, a bit on the light side as I'm feeling out the routine. Next incline day will be bumped to 155lbs, but the last set or 2 was feeling kinda heavy, lol.

[gbrice75]

Taken this morning. Tough angle.

[gbrice75]

Starting to get that paranoid feeling that I'm eating too much fat and screwing up my fat loss... ARGH I must fight the demons!!!!

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

Starting to get that paranoid feeling that I'm eating too much fat and screwing up my fat loss... ARGH I must fight the demons!!!!

Lmao!! You too huh..

Last week there were several 200+ g fat days. Think its more the refeed.. Feeling better today..

[gbrice75]

Lmao!! You too huh..

Last week there were several 200+ g fat days. Think its more the refeed.. Feeling better today..

I'm around 100-150g fat depending on the day, probably closer to 150g which is fine. I'd really like to get it to around 120-130g though.

[gbrice75]

Today's Workout: Back (60 secs rest between each set)

Lat Pulldown: (medium grip, 10x10)
Sets 1-10: 120lbs x 10

Seated Row: (close grip, 5x10)
Sets 1-5: 120lbs x 10

Barbell Shrugs: 5x10
Sets 1-5: 185lbs x 10

One Arm Dumbbell Rows: 3x15
Sets 1-3: 55lbs (each) x 15

30 mins cardio

[gbrice75]

Today's Workout: Delts, Tri's (60 secs rest between sets)

Standing Barbell Shoulder Press - 10x10 @ 105lbs
Sets 1-10: 10 reps each (had to use push-press on a few reps towards the end)

Lateral Raise - 3x15 @ 20lbs
Sets 1-3: 15 reps each

Rear Delt Fly - 3x15 @ 15lbs
Sets 1-3: 15 reps each

Dips - 5x10 @ bodyweight
Sets 1-5: 10 reps each

Tricep Pressdown - 5x10 @ 140lbs
Sets 1-5: 10 reps each

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

yo GB how r u doing with cravings?? (carb)

ive been on point with diet for the most part all week.

[gbrice75]

yo GB how r u doing with cravings?? (carb)

ive been on point with diet for the most part all week.

It's funny bro, I haven't been craving much at all. I attribute this to a few things:

1 - I'm much more accustomed to dieting (i.e. going without) than I was the last time I ran keto

2 - I'm running the diet, not obsessing over it (like I had previously)

3 - I'm eating plenty of fat now (unlike before), and as a result, feeling pretty satiated most of the time.

Having said all that, I may need to drop fats slightly, we'll see. I'm going to give it another 2 weeks before making any changes, but weight hasn't really changed (since the initial drop, water weight mostly), nor has my appearance as far as I can tell. Again, it's only been 2 weeks, far too soon to really see any results, so I'm not in panic mode - yet.

[gbrice75]

As my schedule permits, I can only workout 2 days this week. Decided to give legs a break (still feeling some pain in my left quad, but not nearly as bad as when I was going heavy) and blast upper body, split as such:

Today's Workout: Chest, Delts, Tri's

Decline Bench Press: 10x10 @ 185lbs
Sets 1-10: 10 reps each (used rest/pause throughout the last 2-3 sets)

Incline Dumbbell Fly
Sets 1-3: 40lbs x 15

Standing Overhead Barbell Press
Sets 1-5: 115lbs x 10

Lateral Raise
Sets 1-4: 25lbs x 10

Rear Delt Fly
Sets 1-4: 15lbs x 10

Cable Front Raise (supinated grip)
Sets 1-4: 50lbs x 10

Incline Skull Crushers
Sets 1-5: 75lbs x 10

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

yo GB have a merry thanksgiving

[gbrice75]

yo GB have a merry thanksgiving

Thanks brother, same to you! Have a very carb heavy, calorie filled Thanksgiving. I'm shooting for 10,000kcal bare minimum.

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

Thanks brother, same to you! Have a very carb heavy, calorie filled Thanksgiving. I'm shooting for 10,000kcal bare minimum.

LOL.. u know this keto has been working.. slowly, but im really not counting cals too much. i pre calculated my daily intake (as u know) and since then have been eating all that and trying not to go too much over, but have found even being a bit half ass i am still dropping fat. i think im lean enuff now to where i dont care ab out how fast i drop it, just that i drop it!!

BTW the love handles are finally going away!!!

how about you??

[gbrice75]

LOL.. u know this keto has been working.. slowly, but im really not counting cals too much. i pre calculated my daily intake (as u know) and since then have been eating all that and trying not to go too much over, but have found even being a bit half ass i am still dropping fat. i think im lean enuff now to where i dont care ab out how fast i drop it, just that i drop it!!

BTW the love handles are finally going away!!!

how about you??

Same here on all the above, except for the love handles - still have em'. Lower back is my worst spot by a long shot.

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

Same here on all the above, except for the love handles - still have em'. Lower back is my worst spot by a long shot.

Mine too man.. Mine too.

[tarmyg]

Same here on all the above, except for the love handles - still have em'. Lower back is my worst spot by a long shot.

And mine :-(


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

[mockery]

embrace dietary fats, num num num

as you will soon find out having a night protein high fat breakfast will give you better energy and a start to your day then the traditional carb breaky!

eat a kilo of chicken thighs a day, that easy 1800 calories right there and CHEAP! and TASTEY

[ghettoboyd]

Taken this morning. Tough angle.

hi buddy, your looking thick bro nice work!...

[mockery]

hi buddy, your looking thick bro nice work!...

you forgot the "no homo" or did you!

[gbrice75]

hi buddy, your looking thick bro nice work!...

Thanks brother! Looking great in your avy yourself!

[gbrice75]

I've modified my approach to GVT/high volume training, mainly because a couple of good friends have me paranoid that I'm "waisting my time" doing sub-optimal sets (i.e. the early sets in a typical GVT approach). SO...

My new approach is pretty flexible; the goal is to simply hit 10 sets or 100 reps for every (major) muscle group. They key is to start with a much heavier weight (roughly 10RM) than a traditional high volume approach (which has you starting at around your 20RM and maintaining that same weight for all 10 sets) and reduce weight as needed. Also, I am not worried about sticking with the same movement for all 10 sets. Simply - 10 sets, or 100 reps - for every major muscle group. However you get there is up to you. Below is what I did for legs today, just to give an idea of what I'm talking about:

Barbell Squat
Set 1: 315lbs x 10
Set 2: 295lbs x 10
Set 3: 275lbs x 10
Sets 4-6: 225lbs x 10

Hack Squat
Sets 1-2: 180lbs x 10

Quad Extension
Sets 1-2: 140lbs x 10

(this is in contrast to my traditional GVT leg day last session which was simply 10 sets of 10 reps @ 185lbs)

So I've accomplished my 10 sets/100 reps using 3 different exercises. The early sets are heavier and therefore, not 'sub optimal'. The purpose of the later sets is more just to stay in line with the high volume approach, and to deplete glycogen stores, etc. I feel that this approach kind of gives me the best of both worlds, without overdoing it on either (e.g. I'll save my joints and tendons by staying around my 10RM and not going TOO heavy, especially w/ every set... and will still get the benefits of high volume). With a once a week per group split, I think I'll have adequate rest. My session continued...

Lying Leg Curl
Sets 1-2: 150lbs x 10
Set 3: 140lbs x 10
Set 4: 130lbs x 10
Sets 5-6: 120lbs x 10
Sets 7-10: 110lbs x 10

(last week, I did 10x10 @ 100lbs)

Standing Calf Raise
Sets 1-5: 140lbs x 15

[oatmeal69]

Don't know your experience, but for whatever reason dumb bell lunges kill my hams WAY more than leg curls. I never have a time where I'm not really sore for days, even if I do them weekly. Just an observation.

[gbrice75]

Today's Workout: Chest/Bi's

Incline Bench Press
225lbs x 10
205lbs x 9
185lbs x 10
165lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

Pec Deck
150lbs x 10
120lbs x 15
120lbs x 12

Machine Curl
100lbs x 10
100llbs x 10
90lbs x 10
90lbs x 10
80lbs x 10
80lbs x 10

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

how bout the fat loss GB? with me i think im losing some but its slow, i also am not really being very strict with over all cals and i ate a lot over thanksgiving..

[gbrice75]

Don't know your experience, but for whatever reason dumb bell lunges kill my hams WAY more than leg curls. I never have a time where I'm not really sore for days, even if I do them weekly. Just an observation.

Strange, because when I do lunges I find they work my quads more than anything else. But hey, whatever works!

how bout the fat loss GB? with me i think im losing some but its slow, i also am not really being very strict with over all cals and i ate a lot over thanksgiving..

Meh. Honestly, I feel like I look WORSE - but this is just a few days after Thanksgiving and basically a bad weekend, lol. I'm having a hard time visually judging my body, because I can tell I'm bigger, from a muscular standpoint. It's just getting tough for me to discern anymore... but the fact is I'm (much) fatter than I'm comfortable with and it needs to change asap!

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

Meh. Honestly, I feel like I look WORSE - but this is just a few days after Thanksgiving and basically a bad weekend, lol. I'm having a hard time visually judging my body, because I can tell I'm bigger, from a muscular standpoint. It's just getting tough for me to discern anymore... but the fact is I'm (much) fatter than I'm comfortable with and it needs to change asap!

what kind of cardio are you doing? how has ur diet been over the last 6 months?

[tarmyg]

Today's Workout: Chest/Bi's

Incline Bench Press
225lbs x 10
205lbs x 9
185lbs x 10
165lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

Pec Deck
150lbs x 10
120lbs x 15
120lbs x 12

Machine Curl
100lbs x 10
100llbs x 10
90lbs x 10
90lbs x 10
80lbs x 10
80lbs x 10

10 sets of incline **** ME ;-) That is brutal!!!

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

[mockery]

lunges hammer my quads, i do them in the smith machine. but i defiantly get some hammy pain from them 2 days later. I dont train quads and hamms the same day.

[gbrice75]

what kind of cardio are you doing? how has ur diet been over the last 6 months?

Getting in about 30 mins/session, typically 4 days a week. Not much, I know. I hate cardio like the devil. If cardio were the difference between 10% and 12% (and I don't think it is for the record), I'll concede to staying at 12%, lol.

10 sets of incline **** ME ;-) That is brutal!!!

Thanks
~T

When I did 10 sets of incline last time in the 'typical' GVT approach (i.e. for me, 135lbs x 10 for 10 sets), it still got tough during the last few sets. With my new approach (starting around 10RM vs. 20), the difference is night and day. Even by the time I reduced down to 135lbs for those last few sets, I was dying. I literally couldn't take the pain anymore, and my tri's were complete rubber. Today, I'm sore as fvck too, which is always welcome.

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

Getting in about 30 mins/session, typically 4 days a week. Not much, I know. I hate cardio like the devil. If cardio were the difference between 10% and 12% (and I don't think it is for the record), I'll

yeh i hear you. im doing all HIIT.. 4-5 days per week. either 12 sets 30/60 (PWO) or 18 sets 30/60 (cardio only/abs).. personally i think cardio could be the difference for me between 16% and 10-12%..

[gbrice75]

Today's Workout: Back

Pendlay Row
165lbs x 10
165lbs x 10
165lbs x 10
155lbs x 10
155lbs x 10

A VERY humbling exercise, when you realize that you can't handle more weight (with good form) without the momentum normally used in typical rows (45 degree angle).

Close Grip Lat Pulldown
4 sets - 140lbs x 10

Wide Grip Lat Pulldown
4 sets - 150lbs x 10

Barbell Shrugs (typical pyramid)
135lbs x 15
185lbs x 10
225lbs x 10
275lbs x 10
315lbs x 10
315lbs x 10
275lbs x 10
275lbs x 10
225lbs x 10
225lbs x 10

Seated Row (Medium grip)
130lbs x 10
130lbs x 10
120lbs x 10
120lbs x 10

[-KJ-]

Just checking in... solid work GB!

Where are you sitting now?