Twitz's Training & Diet Journey

[Knockout_Power]

A diet thread... this should be interesting... sub'd

[twitz]

http://www.youtube.com/watch?v=aumssHhOItk

The pulley on the machine in my gym isn't quite as low as this, so the angle isn't as exaggerated. The higher angle still has me pulling in an upward motion, but I can get a bit higher to a point where my fists wind up next to my ears vs. my neck.



Maybe so, but then why do my traps also suck!? lol

Oh my goodness! No they don't! That's one of the first things I noticed when I seen that avy.

Thank you for the video link

[twitz]

A diet thread... this should be interesting... sub'd

Thanks KP . Going to log everything in here. Working on it

Thursday - shoulders

Thanks for this suggestion too Cape!

DB press - did these on an incline bench, so leaning back 10-15%
25 x 15
35 x 15
45 x 8 ** x 3
50 x 5 ** x 2

Smith machine presses
55 x 15
75 x 12
95 x 6 ** x 1, drop 55 x 12 ** x 3

Side raises - run the rack
15 x 6-8, drop 12.5 x 10, drop 10 x 12, drop 7.5 x 15
2 sets w/ spotter to make sure I got them up. Super hard!

Steering wheels
10 lb plate x 10
3 sets

Pretty tired after that

[Capebuffalo]

Thanks KP . Going to log everything in here. Working on it

Thursday - shoulders

Thanks for this suggestion too Cape!

DB press - did these on an incline bench, so leaning back 10-15%
25 x 15
35 x 15
45 x 8 ** x 3
50 x 5 ** x 2

Smith machine presses
55 x 15
75 x 12
95 x 6 ** x 1, drop 55 x 12 ** x 3

Side raises - run the rack
15 x 6-8, drop 12.5 x 10, drop 10 x 12, drop 7.5 x 15
2 sets w/ spotter to make sure I got them up. Super hard!

Steering wheels
10 lb plate x 10
3 sets

Pretty tired after that

Only question I have is can you lift your arms??? Good work.

[twitz]

Only question I have is can you lift your arms??? Good work.

Nah... I was done after that!

I did start taking pics of meals and stuff so I'll start logging them later today.

[gbrice75]

I did start taking pics of meals and stuff so I'll start logging them later today.

^^ favorite past time of mine!

[twitz]

^^ favorite past time of mine!

I'm going to start focusing more on that

This is one of my dinners I have a few times a week, I mix it all together and go town:



What I have packed/had today (working)

#1 - protein shake
#2 - greek yogurt with rasberries
#3 - talipia w/spinach, tomato & a few strawberries, 1 tsbp walnuts
#4 - eggs whites & small apple
#5 - talipia w/spinach, tomato & a few strawberries & 1/2 cup brown rice

Then I will workout and make something at home

[gbrice75]

I'm going to start focusing more on that

This is one of my dinners I have a few times a week, I mix it all together and go town:



What I have packed/had today (working)

#1 - protein shake
#2 - greek yogurt with rasberries
#3 - talipia w/spinach, tomato & a few strawberries, 1 tsbp walnuts
#4 - eggs whites & small apple
#5 - talipia w/spinach, tomato & a few strawberries & 1/2 cup brown rice

Then I will workout and make something at home

Looks amazing... and I haven't even looked past the rice yet!!

[twitz]

Looks amazing... and I haven't even looked past the rice yet!!

Is this your 3rd day with no carbs?

I'll be there soon, hopefully I can stay as cheerful as you!

[gbrice75]

Is this your 3rd day with no carbs?

I wish!!! That would mean I'm only 17 hours away from heaven. Nope, only day 2...

I'll be there soon, hopefully I can stay as cheerful as you!

Cheerful, huh!? If you were sitting in this room with me, you'd see just how cheerful I am, lol! Been spewing venom all day!!

[Knockout_Power]

I'm going to start focusing more on that

This is one of my dinners I have a few times a week, I mix it all together and go town:

you have a rabbit?

[twitz]

I wish!!! That would mean I'm only 17 hours away from heaven. Nope, only day 2...

When does the hourly count day begin? Soon as day 2 is over? It must feel really good to know you're so mentally strong.

Cheerful, huh!? If you were sitting in this room with me, you'd see just how cheerful I am, lol! Been spewing venom all day!!

Can't picture it!

you have a rabbit?

Nah, but I'm working at eating like one.

Are you getting hammered with snow? It's gross here

[gbrice75]

When does the hourly count day begin? Soon as day 2 is over? It must feel really good to know you're so mentally strong.

It actually starts as soon as the last one ends, lol. I'm like "ok... 168 hours in a week..... but I'm about to go to bed, so I can knock off 6 hours (pathetic) right there..." and so on!

Truthfully, the *real* anxiety and insomnia due up excitement starts Saturday night, when I know I'm just a few hours away. Can you tell yet that I live to eat, when it should be the other way around!?

btw - sunny and 68 here today. Just sayin...

[Knockout_Power]

Are you getting hammered with snow? It's gross here

the roads were all clear and then another half foot of snow... almost took the Bimmer out and this shit started.

So you are starting your cut now? What is your end goal, bf% or scale weight?

[twitz]

btw - sunny and 68 here today. Just sayin...

We are -4 here today!! Short & T-shirt weather for this place! Calling for more snow though

the roads were all clear and then another half foot of snow... almost took the Bimmer out and this shit started.

Awe Should be able to soon! When does winter come to an end here? I mean, it started in October for frig sakes...

So you are starting your cut now? What is your end goal, bf% or scale weight?[/QUOTE]

[QUOTE=Knockout_Power;6484604]I am working on getting diet/training put together for a cut (Thank goodness for helpful members here!!)... it's my first 'cut', so I am new to that style of training/eating. Once we have it all worked out I will post up

I don't really care about weight, or even BF%, I just want to lean out, hopefully see a few abs, see what's under here and what I have built. I will probably keep on going with it until fall and then will start another build phase.

[Soar]

Lol I normally keep my winter tires on till June... If you don't you get screwed in may.

[twitz]

^^^Sorry, I would edit that, but I don't have that option...

So you are starting your cut now? What is your end goal, bf% or scale weight?

I am working on getting diet/training put together for a cut (Thank goodness for helpful members here!!)... it's my first 'cut', so I am new to that style of training/eating. Once we have it all worked out I will post up

I don't really care about weight, or even BF%, I just want to lean out, hopefully see a few abs, see what's under here and what I have built. I will probably keep on going with it until fall and then will start another build phase.

[twitz]

Lol I normally keep my winter tires on till June... If you don't you get screwed in may.

You're kidding, right?!

June is sooo far!

[Soar]

You're kidding, right?!

June is sooo far!

Unfortunately no I'm not lol. You could get away with it but there's normally a few huge snow falls come may.

[gbrice75]

Bump!

[twitz]

Bump!

Thanks GB!

As you know, still working at it

I will update with my workouts though... last night:

Crazy Cape gave me the idea to do 20 reps of 125 on bench. Silly me put 115 on thinking it was 125, but got the 20 reps in 2 sets. So then I did another set of 115 for 10, then I went for 155. I was pretty happy, I got it once but needed my spot on the 2nd. Still, 155 is close to my weight, so I was pumped!

Incline flyes 27.5 x 12 - 3 sets

Machine fly - 70 x 15 / 55 x 15 - 2 sets

I threw in some bicep curls - 22.5 x 15 per arm

Food totals:
195 P
80 F
76 C
1804 cals

[gbrice75]

Thanks GB!

As you know, still working at it

I will update with my workouts though... last night:

Crazy Cape gave me the idea to do 20 reps of 125 on bench. Silly me put 115 on thinking it was 125, but got the 20 reps in 2 sets. So then I did another set of 115 for 10, then I went for 155. I was pretty happy, I got it once but needed my spot on the 2nd. Still, 155 is close to my weight, so I was pumped!

Incline flyes 27.5 x 12 - 3 sets

Machine fly - 70 x 15 / 55 x 15 - 2 sets

I threw in some bicep curls - 22.5 x 15 per arm

Food totals:
195 P
80 F
76 C
1804 cals

Nice!!! I figured logging here will help keep you motivated and/or on track.

[Capebuffalo]

She is a damn animal. The more she lifts the more she wants to lift. Next week she's doing 135 lbs for 20. With no problem. 1 rep max on bench 180 lbs by the end of summer. I'm calling it now.

[gbrice75]

She is a damn animal. The more she lifts the more she wants to lift. Next week she's doing 135 lbs for 20. With no problem. 1 rep max on bench 180 lbs by the end of summer. I'm calling it now.

You know she's primarily focusing on reducing bodyfat right now... so why bother with 1RM? Curious.

[Capebuffalo]

You know she's primarily focusing on reducing bodyfat right now... so why bother with 1RM? Curious.

It's not a focus. She mentioned hitting 155. This was before she changed to the cut. It's more of a private joke.

[ElectraMaddox]

Impressive twitz!

[gbrice75]

It's not a focus. She mentioned hitting 155. This was before she changed to the cut. It's more of a private joke.

In that case:

[GirlyGymRat]

Where's Twitz???

[Soar]

Training lol

[Knockout_Power]

Looks like all the creeps on this site scared another girl away...

Well done boys

[gbrice75]

Looks like all the creeps on this site scared another girl away...

Well done boys

Bahahaha nah, she'll be around to update soon. She's a busy girl!

[twitz]

Training lol

And eating, and working... OMG my work is busy this time of year!

Things have been going OK. I started doing some higher rep/lighter weights with shorter rest periods. I have only been faithful with it for a week but I can feel the difference! That and the carb cycling have been making me feel tighter

I'm down a few lbs. I measured my BF at 22%, but another member thought it may be a tad less. The goal is to drop down to 140-145-ish and see what that looks like. Still about 15-20lbs to go... geesh!!

I'm going to try my best to log here more. I have the app on my phone, and really need the motivation from this place!

I have been missing everyone!

[Soar]

Glad to hear you're still going strong!

[Knockout_Power]

I'm down a few lbs. I measured my BF at 22%, but another member thought it may be a tad less. The goal is to drop down to 140-145-ish and see what that looks like. Still about 15-20lbs to go... geesh!!

careful, that will put you around 10% which is WAAAAY too lean for a girl who is not competing. Dont hurt yourself or force the issue... besides, when a girl gets that lean she loses her "drive"... not cool

[Capebuffalo]

She's back. Keep on keeping on. You're doing great.

[twitz]

careful, that will put you around 10% which is WAAAAY too lean for a girl who is not competing. Dont hurt yourself or force the issue... besides, when a girl gets that lean she loses her "drive"... not cool

Oh Jeez... I don't want that! I was thinking I would be around 16-17%-ish at 140-145lbs... I guess I will just keep on trucking and stop when I get to a safe/maintainable look.

How do you calculate what weight you will be at a certain BF%

[twitz]

She's back. Keep on keeping on. You're doing great.

Hey Cape! Thank you

[Back In Black]

It's difficult to do an exact calculation because of the potential loss/gain of LBM.

So we will assume that your LBM will remain static in the following.

Lets say you are 160lbs @ 22% bf. that's a total of 35lbs of fat. You want to be 15% so you need to lose just over a quarter of that total, approximately 11lbs or so.

You can fairly easily do a calculation along the lines of

Total body weigh x % of bf you wish to lose

In your case

160lbs x .07 = 11.2

Sorry, I have trouble committing calculations to paper, I do them all in my head, but the above is the short way and as accurate as any other.

[twitz]

I have started my attempt at carb cycling. I went 2 days with very low carbs, only source was veggies and I had a few berries with Greek yogurt. Today is a mod carb day, and I weighed 158.0 this morning.

Trained some back last night, trying to use weights that I can hit the 15-20 rep range. Still gettin used to this, but having much shorter rest periods 30-60 secs depending on how out of breath I am...lol

Pulldowns with wide grip
70 x 20
85 x 16
75 x 20

Seated rows
70 x 20
85 x 15
70 x 20

DB rows
45 x 15
3 sets

Pulldown machine
90 x 15
3 sets

Row machine
45 x 15 per side
70 x 12 per side
45 x 20 per side

Face pulls
37.5 x 20
3 sets

15 min walk on incline treadmill.

Throwing some pics up from April 29/30, weighing around 159-ish and 22% BF. I am carrying most of it through my stomach/hips, and of course a bit on my upper body/legs. My stomach/hips is always the last to lean out... grrrrrr!

[twitz]

It's difficult to do an exact calculation because of the potential loss/gain of LBM.

So we will assume that your LBM will remain static in the following.

Lets say you are 160lbs @ 22% bf. that's a total of 35lbs of fat. You want to be 15% so you need to lose just over a quarter of that total, approximately 11lbs or so.

You can fairly easily do a calculation along the lines of

Total body weigh x % of bf you wish to lose

In your case

160lbs x .07 = 11.2

Sorry, I have trouble committing calculations to paper, I do them all in my head, but the above is the short way and as accurate as any other.

Hey, thanks B in B!! That helps a lot! So the goal is to lose 11-12lbs of fat, and HOPEFULY not any muscle.

Thanks again