Brazen's Rebuild Log

**Brazensol** · 08-29-2013, 05:00 PM

This career forced move across the country is wreaking havoc on my cardio... Missed two days in a row now. I don't think this has happened since I started. Still keeping diet in check. In fact I should have just fasted today since I've only managed ~450 calories so far. Looks like I'll close out the day at maybe 1300. I am riding tomorrow morning come hell or high water! Should have just enough time to fit in 20 miles if nothing goes wrong.

**austinite** · 08-29-2013, 06:30 PM

I think your TDEE has been off. I am offering help, so I calculated a proper TDEE for you. Looks like you're at 3800. So you need to be eating 4300 calories daily.

Please commit accordingly.

**Brazensol** · 08-29-2013, 08:17 PM

Will commence eating immediately. Upon start of muscle building cycle #1! I think you could use a cheeseburger or three yourself... lol.

Just remember - it was YOU who told me about Austinites Fat Burn Protocol.

**austinite** · 08-29-2013, 08:22 PM

LMAO. I'm doomed!

**Brazensol** · 08-29-2013, 09:45 PM

That's what ya get for being a nice guy! Of course, your 5 years ahead of me on lbm so you aren't near as doomed as you think. You wouldn't by chance have an Austinite Muscle Bulk Protocol you want to share do you?

**austinite** · 08-29-2013, 11:27 PM

Lol. In due time!
Hey I couldn't help it. I was going to just post tomorrow but I'm excited. I rescheduled my bod pod for tomorrow.

**austinite** · 08-30-2013, 02:54 PM

I win. Now I can retire.

**Brazensol** · 08-31-2013, 01:52 PM

Originally Posted by austinite

I win. Now I can retire.

You only win round one so don't go moving into the old folks home just yet!

**Brazensol** · 08-31-2013, 01:59 PM

Changing the way I do cardio. Plan now is to ride twice a day on the premise that metabolism stays ramped up several hours after cardio. Will now ride 12-15 miles in the am (fasted) and ~10 more miles in the evening. This might be easier overall as for fitting it in since instead of one long session I can break it into two shorter ones.

Started the day with a 13.1 mile ride @ 16.5 mph.

Noticed last night that I can see veins on my lats and upper back. Any guess as to what bf% that might put me at? Starting to get them on my legs too which I have never had either. I tried to get some pics but they didn't turn out so well. I will have my wife take some tonight and see if they turn out better.

Going to be very hard to fit any more weight lifting in for awhile. After seeing the doc (NP) she said I should stay out of the gym for awhile anyway and let my shoulder try to heal. Got the standard 800mgs ibuprofin. lol. If not or little improvement will then get an MRI. I now feel like I did something a little more serious than a simple strain but we will see...

**tarmyg** · 09-01-2013, 11:13 AM

Originally Posted by Brazensol

Changing the way I do cardio. Plan now is to ride twice a day on the premise that metabolism stays ramped up several hours after cardio. Will now ride 12-15 miles in the am (fasted) and ~10 more miles in the evening. This might be easier overall as for fitting it in since instead of one long session I can break it into two shorter ones.

Brazensol,

Why are you doing this instead of HIIT as there are many studies that prove the afterburn effect of HIIT which would achieve the same goal unless you simply like riding the bike. Not questioning what you are doing simply wondering.

Thanks
~T

**tarmyg** · 09-01-2013, 11:14 AM

Double post.

**Back In Black** · 09-01-2013, 11:19 AM

Originally Posted by tarmyg

Brazensol,

Why are you doing this instead of HIIT as there are many studies that prove the afterburn effect of HIIT which would achieve the same goal unless you simply like riding the bike. Not questioning what you are doing simply wondering.

Thanks
~T

There are also studies that show cardio 2 x 30 minutes per day is more effective than one session of 60 minutes.

The EPOC effect of exercise is greatly exaggerated. I mean, if you run a marathon then yes, there will be a significant EPOC but HIIT, not so much. Not unless it is an extended HIIT session and that is extremely difficult if you are doing a true HIIT style.

Burn your calories and hit your macro's. take care of the big things and success is yours

**tarmyg** · 09-01-2013, 11:32 AM

Originally Posted by Back In Black

There are also studies that show cardio 2 x 30 minutes per day is more effective than one session of 60 minutes.

The EPOC effect of exercise is greatly exaggerated. I mean, if you run a marathon then yes, there will be a significant EPOC but HIIT, not so much. Not unless it is an extended HIIT session and that is extremely difficult if you are doing a true HIIT style.

Burn your calories and hit your macro's. take care of the big things and success is yours

Only posting this because you mentioned Marathon :-)

High Intensity Interval Training - Fitbit

HIIT works much better for me but as you said, whatever works for each person is probably what they should be doing!

~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

**Brazensol** · 09-01-2013, 02:23 PM

HIIT takes a big hit on me! lol. It seemed to really wear me out more than a more traditional approach but it is the way to go for some. I did do it for awhile but it just wasn't my thing. I still do a few sprints from time to time though. Mostly when I ride flat out I do two mile runs, one mile eastbound and one mile westbound with one turn around. I am now getting that time down to 6 minutes flat. That's about as much HIIT (though not HIIT technically) I can tolerate. I agree with what BIB said about ramping up the metabolism twice a day (3 times when I get back to lifting) because you keep burning calories even after the cardio is over for several hours. However, my sessions will be 45-60 minutes each in duration. I'll try it for awhile and see what kind of results I get from it. And yes! I love to ride!

**Brazensol** · 09-01-2013, 08:15 PM

Got in my 2nd cardio this evening. I was kind of dreading it since the humidity is around 38% (very high for here - lol) and temps in the low 90's (not bad for here - lol). Figured it would be a struggle to do 10 miles @ 13-14 mph but turns out I was feeling really good! Had lots of stamina and could have road an hour-and-a-half easy. Held myself to 40 minutes and 11.3 miles @ 16.7 mph. Considering my first mile was only @ ~11 mph I was making great time on the remaining 10 miles! Wished every cardio session felt like this one did!

Now back to getting the garage ready for the movers on Wednesday... grrrrr.

**Back In Black** · 09-02-2013, 01:18 AM

All this moving house is a great calorie burn mate, trust me, it's not all bad

**Java Man** · 09-02-2013, 02:52 AM

Originally Posted by Brazensol

You only win round one so don't go moving into the old folks home just yet!

Let him retire. We all know what happens to some retired bodybuilders...
Attachment 143605

**Brazensol** · 09-02-2013, 08:05 AM

Woke up and weighed in at 172.6! A new low for me! Tried on my size 30 jean shorts last night and... they fit! Only the slightest bit snug and after an hour they fit like a glove. I think 29's MIGHT be possible but then again that might be pushing it. Guestimate bf% @ 12.2 to 12.4. Time to hit the road.

**Brazensol** · 09-02-2013, 08:02 PM

Managed to find the time for a quick 10 miles. I kind of like this split cardio routine.

**austinite** · 09-02-2013, 08:03 PM

^ Nice work man! Bike, I assume.

**Brazensol** · 09-02-2013, 09:55 PM

Originally Posted by austinite

^ Nice work man! Bike, I assume.

Thanks! Biking is the only way to fly!

**Brazensol** · 09-03-2013, 07:37 AM

Woke up to a pleasant surprise! Weighing in 170.0! BF estimate; 11.7-11.8. I really need to find time to get in a bod pod. Split cardio must be a powerful thing indeed! lol. If only. I don't think it was water loss either since I have been pounding it like crazy lately. At least a one to one and a half gallons per day.

**Back In Black** · 09-03-2013, 07:47 AM

Can you be more exact on your bodyfat do you think?

**--->>405<<---** · 09-03-2013, 08:42 AM

keep it going braz

**Brazensol** · 09-03-2013, 10:45 AM

Originally Posted by Back In Black

Can you be more exact on your bodyfat do you think?

Not without the bod pod!

It's probably a bit higher anyway. Maybe as much as .05%... lol. I'll have to dig up my slide rule and figure it out. It's all about the angle of the dangle. lol.

**Brazensol** · 09-03-2013, 10:49 AM

I am starting to look kind of smallish and it might be just about time to consider adding some lbm. Just don't want to add any fat to it. I think the first week of October might be a great time to start cycle #1. Arms are just barely taping at 16 inches now. That's down from 16-3/4 back on May 1st.

**Cuz** · 09-03-2013, 08:00 PM

16's still aren't bad man, that's bigger than most. Looks like your making good progress, but id rather be big and sorta lean than small and really lean ya know. Keep it goin

**austinite** · 09-30-2013, 07:13 AM

Braz, where are you man? Havent seen you around in a month.

Hope all is well.

**Brohim** · 10-14-2013, 08:34 PM

Originally Posted by Brazensol

I am starting to look kind of smallish and it might be just about time to consider adding some lbm. Just don't want to add any fat to it. I think the first week of October might be a great time to start cycle #1. Arms are just barely taping at 16 inches now. That's down from 16-3/4 back on May 1st.

Great progress! Any new pics

**Brazensol** · 10-25-2013, 10:04 AM

I'm Back! Finally getting settled in at the new house and should be posting more often in the near future. Still looking for a gym here but it looks like I will have to settle for one of those strip mall type outfits (Snap Fitness, 24 Hour Fitness etc,.). That will do as long as they have what I need! Unbelieveably there is no Gold's Gym (went out of business several years ago) and the only gyms similiar to Gold's are too far away to be practical. Didn't get to bike near as much as I though I would while traveling/settling in but still managed to actually lose a pound on the trip! I do notice that my muscle tone is somewhat reduced but it should bounce back quickly. Unfortunately my left shoulder is still fubar and I really think I tore something (probably the rotator cuff). I will be making a doc appointment very soon to see what's up with that.

Anyway, that's it for now and I will be in touch!

**Brazensol** · 10-25-2013, 10:05 AM

Originally Posted by Brohim

Great progress! Any new pics

Thanks! No new pics for now but will post some in maybe 4-6 weeks?

**Back In Black** · 10-25-2013, 10:14 AM

There he is

Good to see you back buddy

**bikeral** · 10-25-2013, 01:22 PM

Great thread. Good work. Glad you are back.

**Brazensol** · 11-28-2013, 02:02 PM

Getting back into this full bore come Dec 1. Put on a few pounds (all fat of course). Riding the bike is going to be more of a challenge here than is was back in Vegas. Got to get used to colder weather again! lol. And rain! Doh! I have an appointment with the doc on the 6th Dec. and hope to find out what is up with the left shoulder. I now have "tendonitis" in my left forearm (which I didn't really have any issues with before) so I am wondering if this is something along the lines of a pinched nerve. Both shoulders/forearms feel almost, if not exactly, the same.

Happy Thanksgiving Everyone!

**austinite** · 11-28-2013, 02:22 PM

Originally Posted by Brazensol

Getting back into this full bore come Dec 1. Put on a few pounds (all fat of course). Riding the bike is going to be more of a challenge here than is was back in Vegas. Got to get used to colder weather again! lol. And rain! Doh! I have an appointment with the doc on the 6th Dec. and hope to find out what is up with the left shoulder. I now have "tendonitis" in my left forearm (which I didn't really have any issues with before) so I am wondering if this is something along the lines of a pinched nerve. Both shoulders/forearms feel almost, if not exactly, the same.

Happy Thanksgiving Everyone!

Happy thanksgiving to you a well, buddy.

Thanks for the update!

**Brazensol** · 01-28-2014, 01:44 PM

Did you miss me?

I have been really bummed out about my left shoulder injury the last 3-4 months. Makes doing any upper body work almost impossible. Just finished a month of physical therapy/rehab with ZERO improvement. Got a doc appointment on 5 Feb and imagine it will be MRI time soon after that. One possible silver lining is it seems to be exactly the same problem I have in my other shoulder (only worse on the left) so whatever turns up in the MRI's it will most likely apply to the right side too. Not looking forward to the prospect of surgery but if that is the only option I'll do it.

On a more positive note I only gained 4-5 pounds (all fat of course) since virtually quiting all exercise on 9 Sep 2013. Considering this included the holidays, I don't think that's too bad. I figure I can knock this layer of fat off within 6 weeks or less. I know I've lost some lean mass also so I guess I'm sitting around 14-16% bf. Along with my diet going down the tubes my mental attitude has also deteriorated. I am looking forward to improving both. Bottom line; I've had enough of feeling sorry for myself. I will find a way to overcome my shoulder injuries (and forearms) one way or another. Just may not get as big as I once hoped but will still look damn awesome none the less!!!

Take care everyone!

Brazensol

**-KJ-** · 01-28-2014, 01:50 PM

Hope the shoulder gets sorted brazen. Keep up the attitude an you will be back in no time.

Take care buddy

**Brazensol** · 02-02-2014, 01:36 PM

Hopped on the bike for the first time in a long time. Rode 6.5 miles @ 13 mph. Felt more like 30 miles at 40 mph.

Starting Austinites fat burn protocol tomorrow morning.

This will be my 3rd cycle and I am looking forward to the same great results as the first two cycles. I will also resume logging everything I eat starting tomorrow. As tedious as a food log is, it worked very well for me in the past. Plan is to lose 5-7 pounds by mid-March (and 2-3% body fat as well).