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

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

Yeah, I heard you were a big swinger

LOL. funny fellow..

Yeah but judging by his nude pic the other day not that big I'm guessing ;-)

LOL.. im a 5'9" white guy with size 11shoe what do u expect!?!?? LOL (its big enuff to make me happy )

Bahahaha

Happy Anniversary

thx AL!

[Tx89]

Thx guys! I tell u i only weigh 14 lbs less than last yr now but my body composition and dietary knowledge had certainly grown exponentially!

From 166lbs LBM To 181lbs LBM (15lb increase)

Fat weight from 47lbs to 18lbs (29lb decrease)

Pretty big swing!

My hat is Off to you, sir! Inspiring!

[digsy1983]

Congrats on the progress u made over the last year Bud! You've defo set the bar of Dedication and effort to us guys!

[GirlyGymRat]

Thx guys! I tell u i only weigh 14 lbs less than last yr now but my body composition and dietary knowledge had certainly grown exponentially!

From 166lbs LBM To 181lbs LBM (15lb increase)

Fat weight from 47lbs to 18lbs (29lb decrease)

Pretty big swing!

I would never have guessed only 14 lbs...amazing! wow.
I hope you and the other members don't take this the wrong way......but your tat looks better on you now that it did last year

BTW, did u have a cheat meal today?

[Brick]

Hey buddy I'm getting on the fat caliper train! Any suggestions on where to get good quality ones? I'm in Canada if that helps!

If not, online resource?

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

Harpenden is what i use. $400.00 kinda pricey but very nice. Google i would not get the plastic ones.

[canesfan804]

I was told the best way to tell your bf% is a buoyancy test. Anyone know anything about this? Is it expensive?

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

I was told the best way to tell your bf% is a buoyancy test. Anyone know anything about this? Is it expensive?

sounds like water displacement. i have not heard of it no. from what i understand the most accurate is the "BOD POD".

google it for ur area.

[Brick]

Harpenden is what i use. $400.00 kinda pricey but very nice. Google i would not get the plastic ones.

Yikes! I know I just said I got a new job and an income increase but that's a little stiff with a new born on the way!

[Back In Black]

I was told the best way to tell your bf% is a buoyancy test. Anyone know anything about this? Is it expensive?

Hydrostatic testing. Expensive yes. You may struggle to find one.

I use plastic calipers. The springs loosen after a while but you can get a lot of pairs of them for the price of the Harpenden ones(which are the best!).

[Tx89]

Maybe try Sequoia...cost was about 50EUR and way better than every cheap plastic one I had before :-)

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

well it was a very good and interesting sunday bf%/weigh in!

2 weeks ago stats: weight: 198.8lbs 9.03%BF [LBM: 180.84lbs] [fat weight: 17.95lbs]

last week stats: weight: 198.0lbs 8.73%bf [LBM: 180.71lbs] [fat weight: 17.28lbs]

lost 0.13lbs LBM and 0.67lbs fat (16.2%LBM 83.8%fat) - good percentage id say

THIS WEEK STATS: 200.4lbs 7.88%bf [LBM: 184.6lbs] [Fat weight: 15.79lbs]

so basically i gained 2.4lbs and lost 0.85%bf LOL.. LBM went up 3.89lbs fat weight went down 1.49lbs

if i could do this every week id really be doin something! this was also done with only 1 cardio session this week! i do intend to ramp up the cardio this coming week. i suppose i have been kinda lazy in the mornings. it basically taken me 3 weeks to cut back to the bf% i was at originally.

i started my bulk August 6, 2012 at: weight today: 193lbs, bf% 7.97 and at 200.4 lbs and 7.88% bf i have managed to bulk and cut retaining 7.4lbs LBM at a slightly lower bf% than when i started!

im not done cutting but i consider my 5week bulk and 3 week cut to be a success. 7lbs up in an 8 week course.. if i could continue to duplicate those results id really be doing something. im sure it will prob not happen.

[canesfan804]

Thanks 405. I dont see any locations near me but I will keep looking. Found one but called and number is out of service. Water displacement is offered by local college but not sure of cost or wait times. Gonna look more into it.

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

i have a friend who is a bodybuilder and hes prob about to turn pro. he won the state bodybuilding comp here in georgia. he uses the bod pod exclusively. if its good enuff for him its good enuff for me.

[canesfan804]

Hydrostatic testing. Expensive yes. You may struggle to find one.

I use plastic calipers. The springs loosen after a while but you can get a lot of pairs of them for the price of the Harpenden ones(which are the best!).

Thanks. Figured its expensive. I was looking for a accurate base to start then use calipers or something. The Bod Pod seems cost effective tho. I have a pair of plastic calipers now. Do you check multiple spots or just belly? I use to get checked by trainer at Y. Now Im at La Fit and all they do is the electronic hand held thing. Not sure how acc that is tho.

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

Thanks. Figured its expensive. I was looking for a accurate base to start then use calipers or something. The Bod Pod seems cost effective tho. I have a pair of plastic calipers now. Do you check multiple spots or just belly? I use to get checked by trainer at Y. Now Im at La Fit and all they do is the electronic hand held thing. Not sure how acc that is tho.

IMO the bio-impedance is a piece of &^%$!

u wanna do a 9-site caliper test. google it to find the location of the sites.

chest, subscapular, tri, bi, suprailiac, thigh, calf, lower back, ab

**all bf skinfold pinches take place on the right side of the body

[canesfan804]

IMO the bio-impedance is a piece of &^%$!

u wanna do a 9-site caliper test. google it to find the location of the sites.

chest, subscapular, tri, bi, suprailiac, thigh, calf, lower back, ab

**all bf skinfold pinches take place on the right side of the body

Agree. The lady at the Y back home did 4 point test (thigh, back, chest, stomach) said 10.5 back in Aug moved here and trainer at La didnt even know how to use that thing. He set me up and said man you're not doing so well...... 23%. I laughed and said naw I think you're the one not doing well buddie. Long story made short the thing came up with 13.5% so I figured as long as I go down I know Im still improving. Hope Im not pissing anyone off by posting on your thread.

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

the only one that u could be pissing off would be me and ur not LOL..

[mockery]

well it was a very good and interesting sunday bf%/weigh in!

2 weeks ago stats: weight: 198.8lbs 9.03%BF [LBM: 180.84lbs] [fat weight: 17.95lbs]

last week stats: weight: 198.0lbs 8.73%bf [LBM: 180.71lbs] [fat weight: 17.28lbs]



lost 0.13lbs LBM and 0.67lbs fat (16.2%LBM 83.8%fat) - good percentage id say

THIS WEEK STATS: 200.4lbs 7.88%bf [LBM: 184.6lbs] [Fat weight: 15.79lbs]

so basically i gained 2.4lbs and lost 0.85%bf LOL.. LBM went up 3.89lbs fat weight went down 1.49lbs

if i could do this every week id really be doin something! this was also done with only 1 cardio session this week! i do intend to ramp up the cardio this coming week. i suppose i have been kinda lazy in the mornings. it basically taken me 3 weeks to cut back to the bf% i was at originally.

i started my bulk August 6, 2012 at: weight today: 193lbs, bf% 7.97 and at 200.4 lbs and 7.88% bf i have managed to bulk and cut retaining 7.4lbs LBM at a slightly lower bf% than when i started!

im not done cutting but i consider my 5week bulk and 3 week cut to be a success. 7lbs up in an 8 week course.. if i could continue to duplicate those results id really be doing something. im sure it will prob not happen.

whats your current cycling and macros and diet out line? i have to ramp up my calories in 2 days and our stats are very similar wanna see what you are doing. thanks mate

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

whats your current cycling and macros and diet out line? i have to ramp up my calories in 2 days and our stats are very similar wanna see what you are doing. thanks mate

do u mean what kind of carb cycle am i on or am i running a cycle?

diet is like this:

days 1-3: 1484cals, 271g pro, 65g carbs, 23g fat

day4: (am) 1000cals, (pm) 1500cals mainly from carbs

day5: 6000cals 300g pro, 1000g carbs, 80g fat

day6: 2400cals, 205g pro, 315g carbs, 39g fat

day7: 2370cals, 190g pro, 275g carbs, 56g fat

repeat.. (this is pretty close but not exact)

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

think im going to the bod pod today. i gotta know!

[digsy1983]

think im going to the bod pod today. i gotta know!

wish there was a bod pod testing facility near me! think the closest is in London, about 500 miles away.

[Back In Black]

wish there was a bod pod testing facility near me! think the closest is in London, about 500 miles away.

Check your local university, they may have one. Though the 3 uni's I tried don't cater for the public despite it being a potential money earner for them!

[mockery]

do u mean what kind of carb cycle am i on or am i running a cycle?

diet is like this:

days 1-3: 1484cals, 271g pro, 65g carbs, 23g fat

day4: (am) 1000cals, (pm) 1500cals mainly from carbs

day5: 6000cals 300g pro, 1000g carbs, 80g fat

day6: 2400cals, 205g pro, 315g carbs, 39g fat

day7: 2370cals, 190g pro, 275g carbs, 56g fat

repeat.. (this is pretty close but not exact)

sorry , yes! i mean carb cycle. my bad mate. And thanks

[mockery]

those are some interesting number u came up with.

[digsy1983]

Check your local university, they may have one. Though the 3 uni's I tried don't cater for the public despite it being a potential money earner for them!

Will do! Do it have you used one based in a uni? I'm based in the north western area of cumbria so even if uni's have them, its still gona be a 200 odd mile journey. fingers crossed tho.

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

those are some interesting number u came up with.

I didnt come up with them. lyle macdonald did..

[mockery]

I didnt come up with them. lyle macdonald did..

ahh that is in ultimate diet 2.0?

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

ahh that is in ultimate diet 2.0?

the concepts behind the numbers. not the numbers themselves. they are applied to individual stats.

[mockery]

the concepts behind the numbers. not the numbers themselves. they are applied to individual stats.

yeah i gathered that. ive been putting off reading that book, as i feel i can still drop the few extra bf % with out it. but i have to say when i had a massive cheat "DAY" last week, i was bloated for 2 days and after i looked harder and my strength shot up. my rack pulls were 5 for 315, then i had a cheat day and i did 405 for 10 reps x 2 and thought about adding more lol. maybe Wendys baconator is the key to strength haha.

makes sense though since im in a deficit

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

whats a rack pull?

[mockery]

whats a rack pull?

bar just under the knee in teh cage, then having completely vertical leg positioning, taking the legs out of teh lift so its just your back working the dead lift.

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

Ok so like a SLDL with bar at shin height

[canesfan804]

That sounds like a tasty meal plan you have there 405 but kinda pain in the rear to prepare. I like to cook all my food for week and reheat as needed. I have 3 kids (under5) and stay at home so time to prepare is short.

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

i have switched out of UD2 and into a 5day low/2 day high cycle. also trying for cardio 2x per day. this should be interesting. also starting ECA Stack.

5 days zero starch:
1850cals
300g pro
65g veggie only carbs
45-50g fat

day6&7:
unsure but prob around:
3650cals
300g pro
400-500g carbs
fat as low as i can get it around 50g

[Tx89]

Whats your ECA Dosage mate?

[RaginCajun]

i have switched out of UD2 and into a 5day low/2 day high cycle. also trying for cardio 2x per day. this should be interesting. also starting ECA Stack.

5 days zero starch:
1850cals
300g pro
65g veggie only carbs
45-50g fat

day6&7:
unsure but prob around:
3650cals
300g pro
400-500g carbs
fat as low as i can get it around 50g

sounds like a plan! can't wait to see ya log it

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

Whats your ECA Dosage mate?

Startn with:
25mg ephed
200mg caffeine
81mg aspirin

1x per day for 1 day
Then 2 x per day for 1 day
Poss up to 3 x per day.

sounds like a plan! can't wait to see ya log it

Its a happenin! will be curious to see results this sunday.

[< <Samson> >]

Ha ha ha. . . Another one falls to the EC stack.

I got some Phentermine ready to go too. But, man that shit makes me feel insane.

The EC is enough for now.

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

Ha ha ha. . . Another one falls to the EC stack.

I got some Phentermine ready to go too. But, man that shit makes me feel insane.

The EC is enough for now.

this isnt my first go around with it!