--->>405<<--- accountability/progress log

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

405, I have spent the last week reading your entire log. Congrats to you on the dedication and nonstop commitment. I do have to say that you have more than given multiple people the incentive to push harder including myself. I also am overly impressed with the instant support and continued help from many of the other forum members. This has definatly given me the feeling that this forum is the right one to be a part of. keep up the great work and thanks again for your hard work, look forward to getting advice from many of you in the near future...

Thx dude! This forum is awesome for sure! Stick around. Itll be in ur best interest!

And congrats on reading my entire thread. That is a feat in itself and mustve required a fair amt of dedication!

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

my low carb days will be consisting of actual carbs this time not just 50 from veggies. so looks like cottage cheese is gtg for me

Yeh on UD2.0 lyle says carb sources doesnt matter much on low days that 50g in itself is sufficient to force glycogen depletion when combined with workouts. However i am gonna stick to veggies due to quantity and the fact that im very anal when i cut!

[digsy1983]

my low carb days will be consisting of actual carbs this time not just 50 from veggies. so looks like cottage cheese is gtg for me

why actual carbs (assuming complex carbs) and not veggies?

[mockery]

why actual carbs (assuming complex carbs) and not veggies?

3 fold

1.) ease of life. 100g broccoli is 5 carbs , so 100g x 10 is not practical for me.

2.) I need the energy and the glycogen fuel for my brain, and i am already over training. so any and all complex carb source i can get right now will help ALOT.

3.) cutting cycle so im keeping my carb intake higher to help keep blood sugar and lipid profiles a bit more balanced.

[mockery]

LAST WEEK:

199.8LBS 8.78%BF

182.26LBS LBM 17.45LBS FAT

THIS WEEK:

199.8lbs 9.32%bf

181.18lbs LBM 18.62lbs FAT

this means i gained 1.17lbs fat and lost 1.17lbs LBM LOL.. needless to say i dont like this weeks results at all. i did eat a bit more freely but i dont understand the fact that i didnt gain any weight but my bf% increased.. with results like this it will not take long for me to start cutting i can promise u that. ill go another week and see what happens but i think a cut is in my future.

my biggest increase was in the lower back. it went from 13mm to 18mm in 1 week.. this will not continue..

Keep in mind that if you are not anabolic, your lbm during a bulk will be very little. U can only gain so much .. so fast. so in times where you are maxed out the reality is you will gain fat at a faster rate. If you break it down each week like this it will do your head in,

[GirlyGymRat]

this means i gained 1.17lbs fat and lost 1.17lbs LBM LOL.. needless to say i dont like this weeks results at all. i did eat a bit more freely but i dont understand the fact that i didnt gain any weight but my bf% increased.. with results like this it will not take long for me to start cutting i can promise u that. ill go another week and see what happens but i think a cut is in my future.

my biggest increase was in the lower back. it went from 13mm to 18mm in 1 week.. this will not continue..

could be water retention. i drink at least 50 ounces of water at the gym during cardio and my clothes are tighter when i leave from the water bloat....

if i follow the plan, i loose. a little deviation from my plan and i call it maintenance

i was going to eat something bad, now i am gonna eat a salad with chicken and no dressing - thanks for the inspiration

next week will be different!!!

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

Keep in mind that if you are not anabolic, your lbm during a bulk will be very little. U can only gain so much .. so fast. so in times where you are maxed out the reality is you will gain fat at a faster rate. If you break it down each week like this it will do your head in,

yeh im giving it one more week then cutting. i feel fat anyways LOL.. its been a good run.

could be water retention. i drink at least 50 ounces of water at the gym during cardio and my clothes are tighter when i leave from the water bloat....

if i follow the plan, i loose. a little deviation from my plan and i call it maintenance

i was going to eat something bad, now i am gonna eat a salad with chicken and no dressing - thanks for the inspiration

next week will be different!!!

glad to be of assistance ggr! the weird thing is my total body weight is the exact same as last week! ill give it one more week then im prob gonna cut.

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

well this starts week 5. i must say im less motivated this week after last weeks results but im gonna ta a week to shift my train of thought back into cutting mode. regardless of outcome this week i will be cutting next monday.

[naenae85]

Don't have to wait till next Monday to cut

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

Don't have to wait till next Monday to cut

hey naenae!

ur rite i dont have to.. but it takes a little mental prep for me.. running 4days of zero carbs + 2 total body glycogen depletion workouts is something i have to prepare for. its a pretty brutal schedule. also ill be doing am fasted cardio 5days per week.

rite now im getting 400g carbs and doing no cardio! a big shift!

i wanna enjoy one more week of being fat and lazy!

[bikeral]

What's up bro. Still at it I see. New avi looking good.

[Back In Black]

dang it man! 14lbs in 5 weeks! sounds like u have been doin some eatin dude! look forward to ur return! stayn pretty busy in here! ive been bulking and will prob be ready for a cut by the time u get back.

I haven't counted cals in 6 weeks and eaten pretty much what I want. Ugly truth of the scales is actually about 20lbs to lose!!!!!!!!

Giving myself just over 8 weeks to remove it. Needless to say, I started counting cals again today!!

[bikeral]

I haven't counted cals in 6 weeks and eaten pretty much what I want. Ugly truth of the scales is actually about 20lbs to lose!!!!!!!!

Giving myself just over 8 weeks to remove it. Needless to say, I started counting cals again today!!

Hey Stem we miss you around here. Hopefully you will have a cut log associated with this 20lb loss

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

^^ looks like were both gonna be cutting

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

What's up bro. Still at it I see. New avi looking good.

hey man good to see u! u still on vacation or u back?

[bikeral]

hey man good to see u! u still on vacation or u back?

I am back and ready to go!

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

I am back and ready to go!

good deal AL! ill be back on the cardio/cutting diet with u next monday!

now GET TO IT!

[-KJ-]

good deal AL! ill be back on the cardio/cutting diet with u next monday!

So whats the stats now 405 and whats the plan with the cut??

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

200lbs 9.3%bf

UD2.0

3.5day low/nocarb
30hr 6000cal refeed
2days deficit moderate carb
repeat
until i stick (prob around 7.8%BF)

then
days 1-5: no/lowcarb
day 6&7: 800g carbs
repeat

2x per day cardio on this cycle hopefully to 5%bf (maybe 4 weeks)

prob an 8week cut.. then ill prob take 2 weeks at maintenance then bulk again who knows!

[-KJ-]

Will definitely be subscribed for that plan..

Kicks off next Monday am I right?

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

yep next monday!

[< <Samson> >]

200lbs 9.3%bf

Nice!

Hey bro, I'm straight going for your stats. You seem to have a quite similar physique to myself. No crazy bad ass abs at even a low Bf%. I don't care too much though, I just want the rest of me to look solid too.

Gl, bro! Keep on the track of just getting better with time.

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

Nice!

Hey bro, I'm straight going for your stats. You seem to have a quite similar physique to myself. No crazy bad ass abs at even a low Bf%. I don't care too much though, I just want the rest of me to look solid too.

Gl, bro! Keep on the track of just getting better with time.

thx dude.. good luck and we are here for u

p.s. im working on the abs. its one area i never worked and im gonna try and change em up a bit!

[< <Samson> >]

thx dude.. good luck and we are here for u

p.s. im working on the abs. its one area i never worked and im gonna try and change em up a bit!

Awwe, thanks. . lol

But yeah, I am starting to concentrate on abs also. It just seems so genetic, I see people that never workout abs and just have a gnarly 8 pack.

Not to be a douche, but what are the rest of your stats? Bicep size, waist size and age.

Also how long have you been at "it" hard?

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

Awwe, thanks. . lol

But yeah, I am starting to concentrate on abs also. It just seems so genetic, I see people that never workout abs and just have a gnarly 8 pack.

Not to be a douche, but what are the rest of your stats? Bicep size, waist size and age.

Also how long have you been at "it" hard?

yeh theyre lucky fcukers

bicep: 16.75"
waist: 32"-35" (depending)
37 yrs old
been at it hard for 10months

[< <Samson> >]

Thanks a lot bro, seriously damn near the same as me - 20 pounds of lardy goodness. You just got 5 years on me.

[naenae85]

Haha enjoy the week. 400g of carbs? Woh I'm gaining weight thinking about it

[gonejeepin]

Looking forward to watching your progress with the cut, good luck, and looking pretty beast in the new avi.

[milky01623]

Dude nice avi btw
Who takes all the photos?

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

I do. With the same app i told u to get

Ispybot for iphone...

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

Haha enjoy the week. 400g of carbs? Woh I'm gaining weight thinking about it

LOL.. U think thats a lot naenae when i start my cutting diet i will eat 1300g carbs in 30hrs for my refeed!

Thats not a typo either (1300g)

[Brick]

LOL.. U think thats a lot naenae when i start my cutting diet i will eat 1300g carbs in 30hrs for my refeed!

Thats not a typo either (1300g)

What would you say the advantages are of your depletion, no carbs, refeed diet over say, what I am doing, 60/20/20 (morning/around workouts for carbs)? Is your stricter diet more designed to help propel into the 9,8,7 etc bf% whereas at a higher bf % (20) the body responds just fine to the low carb/ calorie deficit?

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

^^ exactly.. When cutting IMO (and in Lyle MacDonalds opinion which is way more important) it is always better to do the simplest approach. For someone at higher bf% (16% or above) a standard cutting diet should work just fine. When u get lower and progress stalls it is then time to implement a more sophisticated/complex approach becaue the body doesnt like being at a low bf%.

this is where the carb cycle comes into play. There are many styles/forms of carb cycles. UD2.0 is the one ive found to work best for me.

Also IMO running strait low carb at the offset will leave room in the future when a potential plateau arrives to implement the carb cycle which hopefully should push the person thru the plateau and continue in the cutting process.

Leaving area for tweaking IMO is a good idea so that u have ammo if/when a plateau is reached.

At 20% bf u should have no prob cutting fat with a standard approach and IMO cycling carbs then is premature.

[Brick]

^^okay that is what I though. Simple approach with higher bf and more advanced to crush plateaus!

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

^^okay that is what I though. Simple approach with higher bf and more advanced to crush plateaus!

not only can it help break thru a plateau but also when u get lower in body fat it becomes tuffer to lose it cuz ur body wants to hang onto it. ur body sees low body fat as a threat. the lower it is the more likely (as far as ur body is concerned) u are to starve to death!

ur body doesnt know u can just go to the mac donalds drive thru!

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

oh yeh i almost forgot.. i tried 365 on the bench today and failed! felt weaker today when i did 315 warming up.. kinda had a feeling i wasnt gonna get it.. had it about halfway and thought i had it and then got hit with reality! sucked!

i would like to note my diet yesterday and the day before sucked. i had cheat meal sunday and didnt really eat alot after it and then yesterday didnt eat all my food and ventured out of the diet a bit and had 2 sandwiches. they were good! dont ever eat them. wonder if this mite have affected my performance?

if i cant get it friday then ill just have to wait til after i cut. unless i can get it while cutting which would be cool!

[Brick]

Sometimes I wish I would starve instead of having the option for those drivethrus!

[Brick]

Hey 405, if I'm low on my protein intake but close to my maxes in carbs and fats what's a good source of protein rich food besides whey (and low in C and F)

Also, I like to eat cottage cheese at night for my last meal. Should I incorperate these carbs into my daily allowance?

Thanks on advance as always for the good advice

[Back In Black]

Mate, do you live anywhere near Quitman in GA?

[milky01623]

SteM will you stop popping up like a jack in a box r u back full on yet?