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

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

man it was freaking beast mode in the gym today! prob the best workout i ever had! didnt work so had no time constraints. did:

bench, shoulder press, deads, rows..

flat bench:
135 x 10
185 x 8
225 x 6
275 x 5
295 x 5
305 x 5
275 x 10
225 x 8

100lb DBs x 10
100lb DBs x 10

shoulder:
135 x 10
185 x 8
225 x 5
225 x 5
185 x 5

rows:
150 x 10
180 x 10
200 x 5
200 x 8
200 x 10

deads:
135 x 10
225 x 8
315 x 5
315 x 5
315 x 5

need to increase weight here. just a little concerned about back (which is fine) just wanna make sure it stays that way which is why im not going real heavy.

i did some extra on chest just cuz i had extra energy. i felt like an animal in there. maybe cuz i downloaded "Bodies" (Drowning Pool) for ipod and bought some decent headphones and put it on repeat..

[Bodacious]

Damn 405 u still at it. Great work man. I have lost all motivation. How do you keep urs going? Or have u taken few weeks off? I come back on here to see if it helps.lol. I have posted some pics of where I start and where I was. I have gain some back 3-4 lbs. Just don't got the drive. I need help. Lol

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

Damn 405 u still at it. Great work man. I have lost all motivation. How do you keep urs going? Or have u taken few weeks off? I come back on here to see if it helps.lol. I have posted some pics of where I start and where I was. I have gain some back 3-4 lbs. Just don't got the drive. I need help. Lol

shoot yeh im still at it man! Lord willing ill be lifting til i drop dead! how long has it been since u were on here?? and NO i dont take weeks off. a few days here and there but never a week! have u gone mad!!?

[LiveFitBeFit]

looking forward to the carb cycling/fasting post! :0

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

looking forward to the carb cycling/fasting post! :0

behold the carb cycle/fasting post:

cycle ur carbs.. and do some fasting..

the end. LOL

[Brick]

behold the carb cycle/fasting post:

cycle ur carbs.. and do some fasting..

the end. LOL

Ah...

With fasting do you make up the calories in other meals.
Example. 2500 calories a day.
Meal 1 8am 500 cal
Meal 2 1030 500 cal
Meal 3 1230 500 cal
Fast till 830 500 cal
1100 500 cal

[Tron3219]

Ah...

With fasting do you make up the calories in other meals.
Example. 2500 calories a day.
Meal 1 8am 500 cal
Meal 2 1030 500 cal
Meal 3 1230 500 cal
Fast till 830 500 cal
1100 500 cal

If I'm not mistaken I believe 405 does an "alternate day fast". I think he eats tdee on workout days as normal and on no workout days he has one meal 24hours after his last meal the prior day, like a pound of chicken and some lettuce, something like 1200-1500 cals, no carbs. Then goes to bed and starts over on lifting day meals. At least I THINK that's what he's doing. We've talked about so much different nutritional stuff lately I could be WAAAAY off lol but I think that's the general idea of what he's doing

[Brick]

If I'm not mistaken I believe 405 does an "alternate day fast". I think he eats tdee on workout days as normal and on no workout days he has one meal 24hours after his last meal the prior day, like a pound of chicken and some lettuce, something like 1200-1500 cals, no carbs. Then goes to bed and starts over on lifting day meals. At least I THINK that's what he's doing. We've talked about so much different nutritional stuff lately I could be WAAAAY off lol but I think that's the general idea of what he's doing

Christ that's a long time without eating! I'll wait back for confirmation but thanks Tron!

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

LOL.. yeh bucka didnt mean to leave u hanging that long!

tron is pretty much correct. this is what im doing:

EOD workouts 2 day split: upper/lower - all BIG lifts such as bench, shoulder press, deads, rows 3 work sets as heavy as i can go for 5 reps. i havent done a curl or tricep exercise in 2 months...

current stats: 190lbs 10%bf = 171lbs LBM = 2565 rough maintenance
workout day diet: 3500cals
300-350g carbs (all consumed PRE workout) - last carb meal high GI (cereal and/or oats with brown sugar and banana)
also consume about 150g protein pre workout

5g Leucine intra-workout

PWO: ZERO carbs whey isolate 50g worth

1lb chikn (about hr or 2 after shake eaten by itself)

1lb ground beef + [big spinach salad --->(5hrs minimum PWO)] usually eat this by 20:00

works out to approx: 3500cals, 400g pro, 350g carbs, 50-60g fat

non-workout day: 1000-1200cals ZERO starch carbs
wake up fast 11 hrs -->>(after waking time)
eat 1lb beef + big spinach salad (this is usually 21-24hrs after my last meal the day before)

i also do 90mins cardio split into one 60min session (moderate) + one 30min session (light intervals) both of which are fasted..

repeat..

[Brick]

Christ man! You are intense! Thanks for the update!

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

Christ man! You are intense! Thanks for the update!

just trying to get it done man!

[SlimmerMe]

Congratulations 405! You have earned staff! Happy for you!

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

Congratulations 405! You have earned staff! Happy for you!

thx slim! hope ur doing well BTW! good to see u!

[Back In Black]

We'll done buddy boy. You know we're no longer knowledgeable though

[RaginCajun]

LOL.. yeh bucka didnt mean to leave u hanging that long!

tron is pretty much correct. this is what im doing:

EOD workouts 2 day split: upper/lower - all BIG lifts such as bench, shoulder press, deads, rows 3 work sets as heavy as i can go for 5 reps. i havent done a curl or tricep exercise in 2 months...

current stats: 190lbs 10%bf = 171lbs LBM = 2565 rough maintenance
workout day diet: 3500cals
300-350g carbs (all consumed PRE workout) - last carb meal high GI (cereal and/or oats with brown sugar and banana)
also consume about 150g protein pre workout

5g Leucine intra-workout

PWO: ZERO carbs whey isolate 50g worth

1lb chikn (about hr or 2 after shake eaten by itself)

1lb ground beef + [big spinach salad --->(5hrs minimum PWO)] usually eat this by 20:00

works out to approx: 3500cals, 400g pro, 350g carbs, 50-60g fat

non-workout day: 1000-1200cals ZERO starch carbs
wake up fast 11 hrs -->>(after waking time)
eat 1lb beef + big spinach salad (this is usually 21-24hrs after my last meal the day before)

i also do 90mins cardio split into one 60min session (moderate) + one 30min session (light intervals) both of which are fasted..

repeat..

i like this!

congrats on the Monitor title and the C note!

so, full body WO EOD and fasting for 24hrs EOD on cardio days.

on fasting days, are doing ECA stack?

read your thread in the lounge, crazy timing because i was about to PM and ask just that!

CRAZY!

[human project]

LOL.. yeh bucka didnt mean to leave u hanging that long!

tron is pretty much correct. this is what im doing:

EOD workouts 2 day split: upper/lower - all BIG lifts such as bench, shoulder press, deads, rows 3 work sets as heavy as i can go for 5 reps. i havent done a curl or tricep exercise in 2 months...

current stats: 190lbs 10%bf = 171lbs LBM = 2565 rough maintenance
workout day diet: 3500cals
300-350g carbs (all consumed PRE workout) - last carb meal high GI (cereal and/or oats with brown sugar and banana)
also consume about 150g protein pre workout

5g Leucine intra-workout

PWO: ZERO carbs whey isolate 50g worth

1lb chikn (about hr or 2 after shake eaten by itself)

1lb ground beef + [big spinach salad --->(5hrs minimum PWO)] usually eat this by 20:00

works out to approx: 3500cals, 400g pro, 350g carbs, 50-60g fat

non-workout day: 1000-1200cals ZERO starch carbs
wake up fast 11 hrs -->>(after waking time)
eat 1lb beef + big spinach salad (this is usually 21-24hrs after my last meal the day before)

i also do 90mins cardio split into one 60min session (moderate) + one 30min session (light intervals) both of which are fasted..

repeat..

I might give something like this a try when I start cutting. Where did you get this idea for your program??

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

We'll done buddy boy. You know we're no longer knowledgeable though

LOL..

i like this!

congrats on the Monitor title and the C note!

so, full body WO EOD and fasting for 24hrs EOD on cardio days.

on fasting days, are doing ECA stack?

read your thread in the lounge, crazy timing because i was about to PM and ask just that!

CRAZY!

thx cajun! no ECA. not total body: upper body one day, off/cardio/fast, lower body, off/cardio/fast

I might give something like this a try when I start cutting. Where did you get this idea for your program??

yeh its pretty good man! fasting is very effective combined with cycling carbs.

[digsy1983]

Well done man!

An incredible year, you've achieved so much in a relatively short time. Great efforts and colossal dedication, both personal and for.others!

[human project]

All I can say is holy shit bro..... Nice work

[human project]

Have you hit 405 yet???

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

Well done man!

An incredible year, you've achieved so much in a relatively short time. Great efforts and colossal dedication, both personal and for.others!

digsy thx man! has been a great year!

All I can say is holy shit bro..... Nice work

Have you hit 405 yet???

thx HP! and NO not yet! YET being the operative term. i will prob go for 365 soon and i think i can get that. once i get that itll be on! the good part is im getting stronger and cutting! im sure when i bulk/maintain itll happen!

[joebailey1271]

Great stuff 405, U help keep me motivated. When i wanna say f this, i see you made progress and wanna keep going.

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

joe thx man! glad i can help!

looking leaner today than yesterday it seems as though im starting to run out of body fat! a good thing to be happening! i like it!!

[RaginCajun]

joe thx man! glad i can help!

looking leaner today than yesterday it seems as though im starting to run out of body fat! a good thing to be happening! i like it!!

I wish I could say I'm running out of body fat!

Great work 405!

[Tron3219]

joe thx man! glad i can help!

looking leaner today than yesterday it seems as though im starting to run out of body fat! a good thing to be happening! i like it!!

I know whatcha mean! Every since I started this IF (it has somewhat of a carb cycle, high/low eod) it seems like it pushed me past the stagnant progress I was. I was real skeptical about energy levels in the gym and overall, but it's not really effecting me. Thanks for the heads up bro, opened my eyes wide!

Btw, congrats r in order as well.

-TroN

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

thx tron and im glad its working out for u man!

i havent even had to start cutting carbs yet on my workout days (currently 350g - which is an option if stagnation occurs). another option is to have 2 fast days and then one workout day and then repeat. many many options available!

[Tron3219]

thx tron and im glad its working out for u man!

i havent even had to start cutting carbs yet on my workout days (currently 350g - which is an option if stagnation occurs). another option is to have 2 fast days and then one workout day and then repeat. many many options available!

Agreed, I'm only at 280ish carbs on workout days, but I have 75 on non workout days. If I stall out I'll prolly cut all carbs on non workout days.







Before IF and carb cycling and now, only a about 14 days apart

-TroN

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

^^ awesome dude! very noticeable difference! u and i have the same problem area. the lower back love handles ! i freaking hate em! i could have an 8 pack and would still not be happy until all the fat back there is gone! its getting there for both of us!

[Tron3219]

^^ awesome dude! very noticeable difference! u and i have the same problem area. the lower back love handles ! i freaking hate em! i could have an 8 pack and would still not be happy until all the fat back there is gone! its getting there for both of us!

Fvck yeah....damn love handles...
Have you ever used yohimbine hcl? I've done a little reading on it, it "supposedly" works on the a2 receptors to help fat oxidation in those troubled areas because there is supposed to b an abundance of a2 receptors in the lower back, lower ab and chest area.

-TroN

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

actually im taking a supplement called Burn rite now that has yohimbine HCL + caffeine in it. just as an added bonus. i am leaning out. i go back and forth between 1 capsule and 2 capsules. i took 2 a couple days ago and felt jacked like a mofo. enuff to back down to 1 LOL.. i guess im getting old!

will prob take 2 again today. usually i take em twice per day. the bottle says u can take as much as 3 capsules 3x per day but after doing 2x2 i dont think so!

[Tron3219]

actually im taking a supplement called Burn rite now that has yohimbine HCL + caffeine in it. just as an added bonus. i am leaning out. i go back and forth between 1 capsule and 2 capsules. i took 2 a couple days ago and felt jacked like a mofo. enuff to back down to 1 LOL.. i guess im getting old!

will prob take 2 again today. usually i take em twice per day. the bottle says u can take as much as 3 capsules 3x per day but after doing 2x2 i dont think so!

Hahahaha I'm kinda curious if it works. I bet that burn rite is a good appetite suppressant during ur fast times. I was thinking I was gonna need an appetite suppressant, but it's getting easier. I just ordered my bac water (btw if u choose to do so, Tom's doesn't come with it) I'm gonna b pinning mod grf(1-29)/ghrp2 either at the beginning of my fast to kick start lypolysis or around the 10 hour mark since they say lypolysis is maximized between the 13th and 16th hour. See if I can't get about 6 hours of hard core lypolysis goin on

-TroN

[Back In Black]

actually im taking a supplement called Burn rite now that has yohimbine HCL + caffeine in it. just as an added bonus. i am leaning out. i go back and forth between 1 capsule and 2 capsules. i took 2 a couple days ago and felt jacked like a mofo. enuff to back down to 1 LOL.. i guess im getting old!

will prob take 2 again today. usually i take em twice per day. the bottle says u can take as much as 3 capsules 3x per day but after doing 2x2 i dont think so!

Ooh, you little devil! Never say never!

[gbrice75]

Lower back fat!?!? PFFT!! You 2 have NOTHING on me. My lower back fat makes my waist almost in line with my fcking (narrow) shoulders!!!

[Tron3219]

Lower back fat!?!? PFFT!! You 2 have NOTHING on me. My lower back fat makes my waist almost in line with my fcking (narrow) shoulders!!!

I'm gonna have to call buttocks lol

-TroN

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

Ooh, you little devil! Never say never!

LOL.. the Yohimbine HCL was an incidental ingredient!

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

Lower back fat!?!? PFFT!! You 2 have NOTHING on me. My lower back fat makes my waist almost in line with my fcking (narrow) shoulders!!!

yeh but ur eatn good aint ya!

of course so am i. esp EOD!

[gbrice75]

I'm gonna have to call buttocks lol

-TroN

I'd post a pic to prove it to you... but i'm too embarrassed. Plus, it'd ruin my fairly good reputation here on the board, lmao!

yeh but ur eatn good aint ya!

of course so am i. esp EOD!

A little TOO good my friend, lol. Ever had peppermint bark? Yea. THAT kind of good. lol

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

^^LOL... yeh my wife enjoys stressing herself out by volunteering to coordinate weddings so as a result i picked up some marscarpone cheese yesterday so she can run a trial batch of cheese injected cupcakes with butter cream frosting which are to be served at the engagement party thats upcoming.

im sure u can guess who one of the taste test judges is gonna be!

[gbrice75]

^^LOL... yeh my wife enjoys stressing herself out by volunteering to coordinate weddings so as a result i picked up some marscarpone cheese yesterday so she can run a trial batch of cheese injected cupcakes with butter cream frosting which are to be served at the engagement party thats upcoming.

im sure u can guess who one of the taste test judges is gonna be!

But of course! After all, you/we are food aficionados!

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

But of course! After all, you/we are food aficionados!

oh yeh! its nice to love what u do!

im still thinking how we could have an "eat off" at the buffet! maybe we could each bring a scale and weigh our plates at each sitting for a combined total at the end. of course we would be on the honor system.. itd be interesting to see where we stack up. even with other people who wanted to join in.

id love a good excuse to go to a buffet and pig out! of course the more people involved the more likely to have some.. uh umm.. truth stretchers!

i for one could guarantee my honesty and i have no questions about u either.