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

[RaginCajun]

do think you could have lost both due to fasting?

you def look leaner than ever

maybe it is time to switch it up again

[Back In Black]

Now then 405, this is where you need to stop getting hung up on numbers. You are clearly leaner than last time and, as your bf gets lower and Lowe that 0.6% difference is much more obvious. Plus, there always needs to be an allowance that the bodpods doesn't give an exact reading.

[Brick]

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..

http://digitalcommons.usu.edu/cgi/vi...20bod%20pod%22

University study on bop pod vs DXA.

States a standard deviation of 2.4. And results off by as much as 3.6% and since it is a precise calculation I would use a level of significance of 0.025

Not knowing the rest of your information or having a large sample size we can't know exact but we can come to a few early conclusions with this early data.

Scenario:

1) your last bod pod (hence known as BP) underestimated/spot on/over your BF and the new one either: over estimated, spot on, under estimated.
Since we know from your comments that you are leaner and that bodyfat has gone done (visual evidence) we can move along to two positive conclusions

A) your first test was over by the upper range of 3.6% and due to you obvious change in body fat your second test was off by less margin and closer to your 'true' bf

B) the opposite. Your first BP test was bang on and your second was at the upper range of 3.6% range

Without more data we can't conclude exactly what happened but only have educated guesses. It must also be noted that your last BP measurement was 2 months ago. We cannot say that our test parameters were the same in each test. While you and the administers can attempt on each end to control your various parameters it will not always be the same. What I mean by this is, for your parameters, you wear the same clothing each time, test taken at around the same time of day and week (low carb vs high carb day) and for the administers it is a little trickier. The BP uses precise measurements, what is it say at either test the calibrations were off. You can't control if the maintenance guy sets it off by .01 and then it snow balls.

[GirlyGymRat]

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..

Well there is an OP who thinks u r closer to 18%. Lol.

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

^^ thx pal.. Similar logic to wat i had. Had forgotten about smaller drops being more significant looking though.. Good call

9.3% is pretty dang good but i want more!!

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

Excellent post brick! Thx for putting so much effort in trying to make me "feel better"!! It worked LOL

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

Well there is an OP who thinks u r closer to 18%. Lol.

LOL u mean my number one fan Dan the abdominal man!!?

[GirlyGymRat]

LOL u mean my number one fan Dan the abdominal man!!?

Yea the one in the lounge making friends and influencing ppl. His AB workout is looking phenomenal on you! Don't mind the bod pod. Just think about when you started this journey!!!

[Brick]

Excellent post brick! Thx for putting so much effort in trying to make me "feel better"!! It worked LOL

The thanks should be going the other way! I am at where I am (and where I will be) partly because of your help on diet and exercise! I just put in the movements and effort!

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

The thanks should be going the other way! I am at where I am (and where I will be) partly because of your help on diet and exercise! I just put in the movements and effort!

well thats how it should be brick we help each other! regardless of where we're at, we can all offer something to each other!

[Zodiac82]

viscious quads 405....now I see what Cape was talkin about

[canesfan804]

Nice wheels 405! Hope to get mine like that this summer.

[Brick]

well thats how it should be brick we help each other! regardless of where we're at, we can all offer something to each other!

100% correct buddy. I'm just glad I could pay a bit back!

[twitz]

You look fantastic 405

[kitstreasure]

405, I started reading your log from the beginning, and man have you made an AMAZING transformation. That's the sum of a lot of hard work, when you look in the mirror.

[GirlyGymRat]

Nice wheels 405! Hope to get mine like that this summer.

405 is lookin good. No doubt an inspiration to many.

[bikeral]

Dude wheels look good. If you don't mind can you post a typical quad/ham workout?

Thanks pal.

[GirlyGymRat]

Dude wheels look good. If you don't mind can you post a typical quad/ham workout?

Thanks pal.

Well if he is taking requests......I'll have side shot with chest arms and alittle bit of abs on the side. Lol

[Back In Black]

Well if he is taking requests......I'll have side shot with chest arms and alittle bit of abs on the side. Lol

You and your man porn. Come on 405, oblige the lady.

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

viscious quads 405....now I see what Cape was talkin about

thx man!

Nice wheels 405! Hope to get mine like that this summer.

appreciate it canes.. u can do it dude! diet is the key!

100% correct buddy. I'm just glad I could pay a bit back!

me 2 brick ..

You look fantastic 405

thx twitz

405, I started reading your log from the beginning, and man have you made an AMAZING transformation. That's the sum of a lot of hard work, when you look in the mirror.

u are correct kits! and im still working! glad to see u are too!

405 is lookin good. No doubt an inspiration to many.

thx ggr..

Dude wheels look good. If you don't mind can you post a typical quad/ham workout?

Thanks pal.

nothing special realy al just very straightforward:
squat super set with leg extension
leg curls
standing calf raises

i really giant set all 4 and pretty much just do these.. lately i have been going heavy at 5 reps and 3 work sets.. i usually do 3 warm up sets to get to my work set weight.. so a total of 6 sets..

Well if he is taking requests......I'll have side shot with chest arms and alittle bit of abs on the side. Lol

LOL.. nice avi BTW

You and your man porn. Come on 405, oblige the lady.

i posted one a few days ago and GGRsaid i was scaring newbs away!

[GirlyGymRat]

thx man!

appreciate it canes.. u can do it dude! diet is the key!

me 2 brick ..

thx twitz

u are correct kits! and im still working! glad to see u are too!

thx ggr..

nothing special realy al just very straightforward:
squat super set with leg extension
leg curls
standing calf raises

i really giant set all 4 and pretty much just do these.. lately i have been going heavy at 5 reps and 3 work sets.. i usually do 3 warm up sets to get to my work set weight.. so a total of 6 sets..

LOL.. nice avi BTW

i posted one a few days ago and GGRsaid i was scaring newbs away!

Well that one was kinda creepy. Lol.

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

Well that one was kinda creepy. Lol.

funny ive never thought of myself as "creepy" nor do i think ive ever been referred to as "creepy" of course i suppose no actual creepy people probably ever did either! i do think i would know if i qualified though!

[largerthannormal]

Nice new avy 405! cant wait till i get my veins to pop in my legs like that!!

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

Nice new avy 405! cant wait till i get my veins to pop in my legs like that!!

thx dude! 'tis a good feeling!

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

for comparison people the first pic is me BEFORE carbless post workout/fasting EOD cutting protocol, the second pic is AFTER. notice the dates in the bottom right corner of the pics are correct for when the pics were taken! duration: 3 months.. approx 12 weeks.

keep in mind one of the big ideas behind carbless PWO is the introduction of carbs post workout actually decreases protein synthesis.

first pic: approx 198lbs 13.1%bf

second pic: approx 190lbs 9.3%bf

this is basically the culmination of the past 3 months for me.. next step will probably include AAS

[Brick]

for comparison people the first pic is me BEFORE carbless post workout/fasting EOD cutting protocol, the second pic is AFTER. notice the dates in the bottom right corner of the pics are correct for when the pics were taken! duration: 3 months.. approx 12 weeks.

keep in mind one of the big ideas behind carbless PWO is the introduction of carbs post workout actually decreases protein synthesis.

first pic: approx 198lbs 13.1%bf

second pic: approx 190lbs 9.3%bf

this is basically the culmination of the past 3 months for me.. next step will probably include AAS

Nicely done big guy. That's some hard work

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

Nicely done big guy. That's some hard work

thx man

now i can be done thinking about it and on to the next thing. i hope my results from steroid cycle will be as drastic. imagine what that would have me looking like if they were! LOL..

[< <Samson> >]

Looking good for sure man.

Such a huge difference between 13%+ to 9%+

[Bodacious]

So the first pic is when u started fasting and the second is the results???

[ppwc1985]

It looks like you added a good amount of lbm too, which I for one think is very possible when cutting. If done properly you can turn some bf into lbm. Good job 405, were you on restricted calories or just cutting out some carbs?

[951thompson]

Nice job 405, that's inspirational!

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

Looking good for sure man.

Such a huge difference between 13%+ to 9%+

thx dude.. and u are correct! big diff tween 13 and 9

So the first pic is when u started fasting and the second is the results???

that is correct, the first pic i had done NO fasting at that point, only standard carb cycling. pic 2 is after 3 months of EOD fasting plus carbless post workout. the last 4 weeks i fasted 2days out of every 3 like this: fast, fast, no fast, repeat.. in all fairness the last 4 weeks when i increased my fasting frequency i did bring back PWO carbs..

It looks like you added a good amount of lbm too, which I for one think is very possible when cutting. If done properly you can turn some bf into lbm. Good job 405, were you on restricted calories or just cutting out some carbs?

yeh it sure looks like it! (added LBM ) according to stats my LBM went up 0.27lbs, of course this is assuming the BOD POD is 100% accurate

the difference in bf% between the 2 pics is 3.8% amazing how much diff that can make huH!

Nice job 405, that's inspirational!

thx 951thompson.. BTW i did eat 4 pieces of bread every day i trained

[likelifting]

for comparison people the first pic is me BEFORE carbless post workout/fasting EOD cutting protocol, the second pic is AFTER. notice the dates in the bottom right corner of the pics are correct for when the pics were taken! duration: 3 months.. approx 12 weeks.

keep in mind one of the big ideas behind carbless PWO is the introduction of carbs post workout actually decreases protein synthesis.

first pic: approx 198lbs 13.1%bf

second pic: approx 190lbs 9.3%bf

this is basically the culmination of the past 3 months for me.. next step will probably include AAS

Excellent job! Impressive.

Did you do a lot more trap work in that 3 months? Cuz they show a lot more. Or is that just from dropping bf?

Also, do you have any helpful suggestions for fasting for an entire day? I did it for the first time Sunday. But I couldn't get to sleep. But fasting for dropping bf is amazing to me. And I'm just IFing.

Before you answer the 2nd question, I should go back through and reread your entire thread.

Again, great job!

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

maintenance diet: (training days as of now)

3 servings capn crunch peanut butter
milk
entire recipe blueberry oat pancakes
1 cup eggwhites, 1 whole egg
8oz beef
big bag beef jerky (sweet and hot)
2 ham sandwiches (arnold health nut bread - the best )
8oz beef
1/2 cup brn rice (dry)
1 whole egg, cup egg whites
8oz beef
big ass spinach salad tomato, onion, cucumber, turkey pepp, balsamic

(debating 250g blueberries + 250g cottage cheese)

3892cals
386g pro
415g carbs
77g fat

(if i eat the cottage cheese and blueberries)

the funny thing is i pre-calculated all this in my head and it comes out to:

39.6% pro
42.6% carb
17.5% fat

pretty dang close to 40/40/20

without the cottage cheese:
3586cals
364g pro
373g carbs
71g fat

40.6% pro
41.6% carbs
17.8% fat

what can i say i obsess with my food numbers.

my non training day macros as of right now:
1568cals
189g pro
55g carbs
62g fat

whats funny is if u multiply both these days out at half a week since i run EOD then:

1568 x 3.5 = 5488

3586 x 3.5 = 12551

12551 + 5488 = 18039

18039/7 = 2577

my rough maintenance:
190lbs 9.3%bf

190 x .907 = 172.33(lbs LBM)

172.33 x 15 = 2585cals

2585 - 2577 = 8 cals difference (damn that boy's instincts are good!!! )

and im not obsessive nor am i anal! id also like to note the sugary cereal is intentional as i am utilizing injectable L-Carnitine and it requires a substantial presence of insulin to shuttle it thru the blood brain barrier.. oh well whats a guy gonna do that wont inject insulin? spike his blood sugar with cereal!!!!

[< <Samson> >]

I really wanna see if you just blow up when you start juicing(LBM no fattness).

But, yeah - People think they are sitting close or under 10%Bf all day long and they are not even close.

13% is good, but under 10% really makes a huge difference. You see veins where you don't even think you have any.


After watching you drop some Bf, kind of makes me want to pull my weight down lower. I was always happy being 13% and under. But, under 10% sure looks cool to me. . lol

[Tx89]

Fantastic bro, fantastic. Outstanding progress
I actually reread your entire thread 2-3 weeks ago to find my motivation again and get back at it!

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

staggering my cals back up finally! i really dont have the patience for this and wou prefer to jump strait into maintenance cals and frequency but i know i need to taper up.. ugh.. just finished fast day 2 in a row (24hrs since any food).. seemed like a lot longer! didnt think id ever get to eat!

[likelifting]

^ Black coffee? Anything besides water?

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

coffee and water and diet soda..

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

well today is my daughters bday (15) so i get carabbas 2nite! YAY! pizza!! mmmmmmmmmmm

this is a great example of the freedom afforded with fasting. today was supposed to be a training day which i eat 3500cals 400g carbs but since i know ill be eating a 2000+ cal meal this evening instead i am fasting all day (this makes 3 in a row now) and ill be doing some cardio at lunch (45-60mins) to compensate.. to further compensate if i felt so inclined i could also fast again tomorrow. i doubt i will though. i seem to be maintaining my bf% well and actually looked a little better this am in the mirror than i usually do. waist holding at 31.75".. weight 190lbs..