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

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

one final note here (well not final but u know wat i mean).. i am taking the next 2 days completely off! my body is telling me it needs a break and im listening to it! u know since october i have been on an EOD protocol or [1. cardio/fast, 2. cardio/fast, 3. train... REPEAT] protocol.. well since october i bet u i have not taken 5 days off! literally! i either do cardio or lift everyday.. i know for sure i took 2 rest days for christmas and thxgiving and one other rest day and thats all i can remember.. that makes 3.. well call 2 additional ive forgotten so 5 days off in 5.5 months.. this makes my first sentence in this post a little more clear to yall im hoping!

my groin on both sides is tender as a MOFO from racing some younger taller guy yesterday on the last 1/4 mile of my fasted 5 mile run.. LOL.. i guess im getting old.. for those of u who are wonderiing we tied but i did have to slow down because i was spent.. i pushed my legs as hard as i could and they just wouldnt go any harder. had they been fresh i wouldve won.. whats funny is i came up beside him and neither of us looked at the other and both just started running faster and faster LOL until we were full on sprinting.. he was prob 22-23years old and prob 6'2" and i doubt he was on the tail end of mile 5..

my poor groin.. i must be getting older! so in any event i am taking tomorrow and saturday off from working out but i will be fasting both days..

[energizer bunny]

2 day fast! thats pretty hardcore!.......what if anything do you consume on these 48 hour fasts?............obviuoslytons of water but what else? coffe? green veg?

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

2 day fast! thats pretty hardcore!.......what if anything do you consume on these 48 hour fasts?............obviuoslytons of water but what else? coffe? green veg?

its not a 48hr fast.. its about 21-24 hr fast .. 2 days in a row..

[JohnnnyBlazzze]

405, im lookin around on google or amazon for a body fat reader. I'm not very handy with calipers and I've been meaning to by one of these electric ones. I know you recommended one on here, just can't seem to find it.

There is a bunch on amazon but I dont want to get a crummy one

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

bioimpedance IMO is a waste of money. ud do better to just take tape measurements and use the mirror and photos to track progress. if u want to find out an accurate BF% go to a bod pod or get a dxa scan..

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

Fyi guys im doing cardio here in a minute.. I just couldnt bring myself to take the day completely off!

[GirlyGymRat]

405. Do u use cutting supplements like phen for ex?

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

405. Do u use cutting supplements like phen for ex?

the only thing i have used is: ECA, L-Carnitine, peptides..

currently im on L Car and peps.. may run some ECA leading up to this cruise.. down the road when i grow up ill run T3.. that ll me next year..

in reality i havent seen anything work better than a good properly run carb cycle and cardio coupled with alternate day fasting

[slfmade]

Just stopped in to check on you. Nice work!!!!!

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

Just stopped in to check on you. Nice work!!!!!

Hey dude!! Look wat the cat dragged in! hope ur doing well man.. Thx for stoppn by and try to come around more often dude.. Say hey to browngirl for me

[human project]

its not a 48hr fast.. its about 21-24 hr fast .. 2 days in a row..

What's up with the fast 405??? Is this for an ultra fasted cardio?? Could you elaborate I haven't been following your log very closely lately.... I've started posting on mine again... Come check in man; I started it bc of seeing yours... The accountability factor really keeps you on point

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

^^^ yeh ill come chek urs out

Fasting is part of semi new protocol im doing to stay relatively lean with more dietary freedom

Legs: SOB..
Warm up squat:
135 x 10
225 x 7
315 x 5
405 x 3
405 x 9 drop set 315 x 15 drop set 225 x 20 ( MOFO SOB!!)

Superset squAt with triple drop set leg extension.. Them strait to leg curl same thing..

Then repeat one more time!!

Also did some calves.. Planned on maybe abs but gonna pass. Im thru dude. Forget about even considering cardio. Drop sets to failure are where its at if u have no workout partner like me (i prefer this) ..

[-KJ-]

I know you like the UD2.0 diet... ive just read the book! excellent read and very interesting!

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

I know you like the UD2.0 diet... ive just read the book! excellent read and very interesting!

yes it was. i suggest u read stubborn fat solution!

[-KJ-]

ill try get my hands on it... have you implemented UD2? i know you carb cycle but the training behind it also

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

ill try get my hands on it... have you implemented UD2? i know you carb cycle but the training behind it also

yeh i ran the whole thing for like shoot 8 weeks or so back in feb-april (ish) 2012

[-KJ-]

yeh i ran the whole thing for like shoot 8 weeks or so back in feb-april (ish) 2012

Ill look back.. would like to see beginning/end stats and results cheers 405!

Also looking at regular carb cycling

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

Ill look back.. would like to see beginning/end stats and results cheers 405!

Also looking at regular carb cycling

UD2 taught me a TON about myself and carbohydrate manipulation. to me it is the epitome of the carb cycle as it is on the outer edge of extreme IMO especially as it pertains to the carb load.

u get to experience the pain required to fully deplete in 48-72hrs plus u get to witness the weight loss from water as well as the visual difference of being depleted and the weaker performance and carb cravings, then u get the full on effect of loading up on carbs (7000cals and 1300+ grams carbs in 30hrs) and replenishing as well as seeing the fullness and water weight and strength come back!

itll teach u a LOT about urself and diet and the carbohydrate macronutrient in general. it is a great stepping stone for learning diet IMO.

oh and getting to eat 7000cals in 30hrs primarily carbs is freaking awesome and at least worth one go round with the diet!

[-KJ-]

UD2 taught me a TON about myself and carbohydrate manipulation. to me it is the epitome of the carb cycle as it is on the outer edge of extreme IMO especially as it pertains to the carb load.

u get to experience the pain required to fully deplete in 48-72hrs plus u get to witness the weight loss from water as well as the visual difference of being depleted and the weaker performance and carb cravings, then u get the full on effect of loading up on carbs (7000cals and 1300+ grams carbs in 30hrs) and replenishing as well as seeing the fullness and water weight and strength come back!

itll teach u a LOT about urself and diet and the carbohydrate macronutrient in general. it is a great stepping stone for learning diet IMO.

oh and getting to eat 7000cals in 30hrs primarily carbs is freaking awesome and at least worth one go round with the diet!

Well first is first im at 19-20% bf down from 26% but Im getting bored and inconsistent which is why Im looking at other diets and like you said will teach me a lot. Also a 'harder' diet will give me more to think about and Ill be excited about it. I know the diet said ~15% is good BUT didnt say not to at 20% unless i missed it.

The plan also will fit in nicely with my schedule If i shift it one day to what is outlined in the book.

My other thought was a basic carb cycle to get down another bit and then hit UD2 but as you said it is the epitome of carb cycling.

Im just so bored and sick of eating the same day after day. Im sure you understand after cutting for so long. (Again congrats BTW)

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

first thing first: what is ur progress like now? are u still dropping bf%? if ur at 20%bf i do NOT suggest u start UD2..

[-KJ-]

first thing first: what is ur progress like now? are u still dropping bf%? if ur at 20%bf i do NOT suggest u start UD2..

Slowing now and its becoming boring. The lack of food also but I suppose thats the game.

After reading UD2 sounds like it would be best off in another few weeks. I was thinking of a carb cycle and then implement UD2 after 8 weeks.

Your the Carb Cycling go 2 man around here so input is always appreciated.

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

at 20%bf id be curious to see what ur current diet looks like before considering cycling carbs. the logic behind diet IMO, especially when u have a fair distance to go (20% to 10% say) is u wanna start simple and leave a good amount of room to make changes/tweaks. this is due to the fact that progress will slow and u want to be able to break thru plateaus.

cycling carbs is en excellent tool, but im not sure if it is necessary or even warranted at this stage in ur diet (20%bf) .. where is ur diet? in ur thread i guess? (duh LOL) on page what? what ur eating right now, not what u started eating 6months ago and have deviated from..

[-KJ-]

at 20%bf id be curious to see what ur current diet looks like before considering cycling carbs. the logic behind diet IMO, especially when u have a fair distance to go (20% to 10% say) is u wanna start simple and leave a good amount of room to make changes/tweaks. this is due to the fact that progress will slow and u want to be able to break thru plateaus.

cycling carbs is en excellent tool, but im not sure if it is necessary or even warranted at this stage in ur diet (20%bf) .. where is ur diet? in ur thread i guess? (duh LOL) on page what? what ur eating right now, not what u started eating 6months ago and have deviated from..

stopped logging as I kept failing but Ive been consistent since i went away from board and just put my head down with all the knowledge ive gained.

Well it may not take long to go from 20-15/16% so keep doing what im doing and go from there? im just finding it hard with the lack of food. a refeed every 7 days ,ay suffice what wud u say? ill get my diet up ASAP.

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

go back to ur thread and post ur current diet.. not a proposed diet, but what u have actually been eating. id like to see why ur progress has slowed. make sure to be exact!

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

well had a good back/shoulder wkout today.. managed 215lbs on seated military press.. was happy with that..

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

now this is a PWO meal:
blueberry oat pancakes (entire recipe)
1pound beef, whole bell pepper, whole onion, teriyaki sauce

1372cals
157g pro
118g carbs
30g fat

[RaginCajun]

now this is a PWO meal:
blueberry oat pancakes (entire recipe)
1pound beef, whole bell pepper, whole onion, teriyaki sauce

1372cals
157g pro
118g carbs
30g fat

Yum!

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

well another excellent leg workout today! managed to increase my weight again. i tell u this maintenance thing is nice, seeing some strength gains.

exercise bike: 5 minutes @ 90rpm

squat:
135 x 10
225 x 7
315 x 3
405 x 1
455 x 4; (drop set) 405 x 6; (drop set) 315 x 15
405 x 5; (drop set) 365 x 5; (drop set) 315 x 5

these squats were also giant set with leg extension, leg curl, standing calves, and the final work set #2 i hit leg press x 20 reps just for good measure..

and also the giant sets of leg ext, curl, calves were all triple drop sets too (except calves which i just do for the hell of it as i dont need any more calf than i have - they are hereditary). i wouldnt want yall thinking i was some kind of sissy now.. so basically 10 sets per work set and then 11 sets for work set #2.. (21 total work sets on legs)

id also like to note here i couldve probably done more weight/reps but i did all this in an empty gym.. u can only do so much when u know if u fail theres no one there to help u!

[Back In Black]

How long before you bench that 405 then 405?

Are you still working your way up to 600lb+ squats for reps?

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

How long before you bench that 405 then 405?

Are you still working your way up to 600lb+ squats for reps?

not sure on the bench.. not having a spotter its kind of hard to go up.. i may go to 315 for reps next.. currently repping 295-305 x 5.. i havent tried 1rm lately.. im thinking i may have a shot come cycle time. probably not before. my legs have always been big and strong, even when i was a fat butt!

also with squat i really dont care how much i can do.. LOL. figures huh? maybe i should adopt that philosophy a it pertains to bench!

[bikeral]

Impressive squats buddy. Can't wait to see your cycle results. I may be going to Myrtle Beach this week. You are around there right?

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

Impressive squats buddy. Can't wait to see your cycle results. I may be going to Myrtle Beach this week. You are around there right?

yeh a couple hrs..

i cant wait to see them either.. a few months yet before i start.. gotta cruise and then lose the fat im sure to gain LOL..

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

well as yall know i go on a cruise in 4 weeks from today (YAY! )

so i am tryin to lean out a little bit between now and then which means i have eliminated carbs post workout and only eat them pre workout now. i have also reduced my amount of carbs from 500g to 300g and my training day cals from 4500-5000 to about 3500.. well this am i had some things come up so i had to get all 300g carbs in between 0730-0830 which basically made it one big meal.

heres what i ate: (LOL)

2123cals, 279g carb, 42g fat, 165g pro
1 banana
200g blueberries
2 cups cottage cheese
12 slices deli ham
2 cups egg whites
2 cups oats
4 pieces whole wheat bread

needless to say i was pretty full! i couldve eaten a little more but i didnt want to especially considering i was gonna be pumping iron 2hrs later..

had pretty good DB chest workout:
135 x 15
185 x 7
225 x 5
125DBs x 6 (drop set); 100DBs x 6 (drop set); 90DBs x 7; cables upper and lower (failure @15)
120DBs x 5 (drop set); 100DBs x 3 (drop set); 90DBs x 3; cables upper and lower (failure @10-12)

then i did lats.. similar style.. chins, 1 hand pull downs, whatever that cable push down movement is all to failure supersetting

then i did 30mins cardio PWO (which i have probably only done less than 5 times in 18months!)

[951thompson]

well as yall know i go on a cruise in 4 weeks from today (YAY! )

so i am tryin to lean out a little bit between now and then which means i have eliminated carbs post workout and only eat them pre workout now. i have also reduced my amount of carbs from 500g to 300g and my training day cals from 4500-5000 to about 3500.. well this am i had some things come up so i had to get all 300g carbs in between 0730-0830 which basically made it one big meal.

heres what i ate: (LOL)

2123cals, 279g carb, 42g fat, 165g pro
1 banana
200g blueberries
2 cups cottage cheese
12 slices deli ham
2 cups egg whites
2 cups oats
4 pieces whole wheat bread

needless to say i was pretty full! i couldve eaten a little more but i didnt want to especially considering i was gonna be pumping iron 2hrs later..

had pretty good DB chest workout:
135 x 15
185 x 7
225 x 5
125DBs x 6 (drop set); 100DBs x 6 (drop set); 90DBs x 7; cables upper and lower (failure @15)
120DBs x 5 (drop set); 100DBs x 3 (drop set); 90DBs x 3; cables upper and lower (failure @10-12)

then i did lats.. similar style.. chins, 1 hand pull downs, whatever that cable push down movement is all to failure supersetting

then i did 30mins cardio PWO (which i have probably only done less than 5 times in 18months!)

Wowza 2100cal in one meal :-o im surprised your belly didnt pop

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

Wowza 2100cal in one meal :-o im surprised your belly didnt pop

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

[951thompson]

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

Hehe I wouldnt like to use the toilet after you, could get messy when that meal comes out of the other end

[RaginCajun]

yeh i actually couldve eaten more! i was pretty full but not stuffed.. i think my stomach may have stretched from all that water chugging ive done

Ever think about entering on of those eating competitions? Hahahaha

[GirlyGymRat]

Ever think about entering on of those eating competitions? Hahahaha

Those r disgusting. The guy that eats 100 hot dogs. Yuk! Gotta be a nightmare in the whole digestive system.

405

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

hey GGR

had a good back thickness/shoulder workout today..

rows(rest pause) + single handed rows (rest pause) - 3 rest/pause sets to failure; 2 total big work sets

seated DB press + seated DB side laterals (both rest/pause to failure); 2 total big work sets

deads: 135 x 10; 225 x 5; 315 x 5; 365 x 5; 415 x 4 (added an extra rep here)..

shrugs: 2 work sets both rest/pause to failure

today was my first day doing rest pause and i like it. working out alone it makes it a bit easier cuz i dont need many dumbells or have to strip weight off barbells. needless to say i was spent after this workout. these few little sentences certainly dont do the taxing workout justice!

i dont think i will go much heavier on deads as there is a lot of internal pressure lifting 400+ lbs off the floor and a few months ago i was told i had a small hiatal hernia (which i think is upper digestive tract) and i notice a lot of times after lifting (especially heavy) i get heartburn and i def dont wanna make a small tear bigger! as a matter of fact i will prob stay around 365lbs from here on out until i am a bit stronger and have better technique with this lift..

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

well guys i have amp'd up my cardio in a way.. instead of doing so much LISS or moderate (whatever u wanna call it) i have been doing more HIIT.

5min warm up
10-15mins HIIT
10-15mins moderate

we'll see if this does anything other than cut my cardio time in half (which would also be good)