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

[gearbox]

??

The body pod. Do you go take the test on emoty stomach. The variance is easily 2%

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

The body pod. Do you go take the test on emoty stomach. The variance is easily 2%

yeh fasted.. on no/low carb days.. she also asked me if they used the "lean" setting previously.. i had no idea, i didnt know it had different settings but apparently it does. she did me on lean. i dont think im 16.6% but i could be wrong. if i am,i look pretty good to be that fat! nevertheless i am modifying my diet monday and eliminating all "dirty" carbs. ive pretty much been eating bread and cereal for my carbs..

like today i had capn crunch and raisins and bananas and oats all in a big bowl with almond milk (about 100-130g carbs worth) and then after that i had 8 pieces of bread (4 toasted with jelly, and 2 ham sandwiches with mayo and onion - LOL) about 300-350g carbs.. ish..

[gearbox]

yeh fasted.. on no/low carb days.. she also asked me if they used the "lean" setting previously.. i had no idea, i didnt know it had different settings but apparently it does. she did me on lean. i dont think im 16.6% but i could be wrong. if i am,i look pretty good to be that fat! nevertheless i am modifying my diet monday and eliminating all "dirty" carbs. ive pretty much been eating bread and cereal for my carbs..

like today i had capn crunch and raisins and bananas and oats all in a big bowl with almond milk (about 100-130g carbs worth) and then after that i had 8 pieces of bread (4 toasted with jelly, and 2 ham sandwiches with mayo and onion - LOL) about 300-350g carbs.. ish..

Eating all that I bet your 18.6% haha jk.
I gotta make an appointment and go.

[Brazensol]

yeh fasted.. on no/low carb days.. she also asked me if they used the "lean" setting previously.. i had no idea, i didnt know it had different settings but apparently it does. she did me on lean. i dont think im 16.6% but i could be wrong. if i am,i look pretty good to be that fat! nevertheless i am modifying my diet monday and eliminating all "dirty" carbs. ive pretty much been eating bread and cereal for my carbs..

like today i had capn crunch and raisins and bananas and oats all in a big bowl with almond milk (about 100-130g carbs worth) and then after that i had 8 pieces of bread (4 toasted with jelly, and 2 ham sandwiches with mayo and onion - LOL) about 300-350g carbs.. ish..

Just remember - 16.5% bf for the typical male is anything but fat! I know we want less but it helps keep it in perspective. We also know we'll get there.

For instance while out and about today I say two guys crossing at an intersection both without shirts, and 4 months ago I would have thought they looked pretty good (compared to me). Now I thought they looked like two pudges... lol.

[gearbox]

It is amazing how our out look and perspective can change over time.

405 is a fat as#, get your butt on the treadmill

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

Lol thx guys!

My prob is it doesnt matter how i compare to anyone else, wat matters is how i measure up to my personal standards.

16.6% is fat compared to 9.3% which i was in february!! Ill be back there soon!

[-KJ-]

Lol thx guys!

My prob is it doesnt matter how i compare to anyone else, wat matters is how i measure up to my personal standards.

16.6% is fat compared to 9.3% which i was in february!! Ill be back there soon!

Im hoping I can be at 16.6% in a few weeks

[Brazensol]

Lol thx guys!

My prob is it doesnt matter how i compare to anyone else, wat matters is how i measure up to my personal standards.

16.6% is fat compared to 9.3% which i was in february!! Ill be back there soon!

I think mine is about the same as yours are a bit higher. I will get to the bod pod Wednesday and get the verdict. I've only got a month till we move but I am going to bust my arse to get it down 1 full percent before we leave on the 9th of Sept. I figure I won't be able to avoid putting on a few pounds on the drive across the country... I am taking my bike with me though so I can try and get in some miles at the end of the day and while at my sisters.

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

Well the old diet modification has been put into effect.

Primarily on non training day reduced the fat and cals in my salad by dropping the ranch dressing, almonds, eggs, and ham..

On training days have reduced carbs from 350-400g of bread and sugary cereal to a strict 250g of oats brn rice and sweet pitato or whole wheat pasta.

Cals about 3200 from 3800..

I expect to see a significant difference from these adjustments...

For thoroughness my non training day cals are around 1200..

Puts me to 4400 over 2 days which is 2200 per day which is angood cuttig caloric amount for me. I should not have to make much more modifications to hit 10%.. Maybe one more small drop in carbs.. Ill re-evaluate in 4 weeks or on the 9th september..

[-KJ-]

Well the old diet modification has been put into effect.

Primarily on non training day reduced the fat and cals in my salad by dropping the ranch dressing, almonds, eggs, and ham..

On training days have reduced carbs from 350-400g of bread and sugary cereal to a strict 250g of oats brn rice and sweet pitato or whole wheat pasta.

Cals about 3200 from 3800..

I expect to see a significant difference from these adjustments...

For thoroughness my non training day cals are around 1200..

Puts me to 4400 over 2 days which is 2200 per day which is angood cuttig caloric amount for me. I should not have to make much more modifications to hit 10%.. Maybe one more small drop in carbs.. Ill re-evaluate in 4 weeks or on the 9th september..

I see you have dropped the IIFYM mind set and gone with a more 'traditional' type diet.

Are you in a surplus/maintenance on training days and large deficit on non training days.

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

[QUOTE=-KJ-;6641854]

I see you have dropped the IIFYM mind set and gone with a more 'traditional' type diet.

yep. iifym worked for a few weeks, and maybe wouldve continued to work with some modifications but progress was going too slowly.. .25%bf drop per week and about 1pound.. i think i had actually stalled the last 2 weeks.

Are you in a surplus/maintenance on training days and large deficit on non training days.

yes in a surplus on training days by a couple hundred cals and a big deficit on non training days.. i do all cardio on non training days..

[-KJ-]

What's are your macros like on non training days? All carbs gone fats gone? Or just greens?

Curious to know cheers bro

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

non-training days:

1257cals, 171g pro, 24g carbs, 46g fat

fast until 1800 (wake at 0600 so 12 hr fast plus sleeping time)

meal1: salad with: 1 chikn breast, tomato, onion, spinach, romaine, cucumber, turkey pepperoni, 1 egg (sometimes), balsamic vinegar

meal2: 1chikn breast, tomato, onion, spinach, romaine, cucumber, turkey pepperoni, almonds, 1 egg (sometimes), balsamic vinegar meal 2 is optional. sometimes i have just the chicken breast..

training days:

3321cals 398g pro, 276g carbs, 66g fat

meal1:
2whole eggs, 1cup egg whites, 4oz beef, 1 cup oats [with 40g raisins and 20g brn sugar (to shuttle carnitine past blood brain barrier)]

meal2:
8oz beef, 3/4 cup brn rice

meal3:
8oz beef, 4oz whole wheat angel hair pasta, homemade tomato sauce

TRAIN

meal4:
2 chicken breasts (about 1 pound)

meal5:
1pound lean beef (sometimes with a salad as mentioned on non training days)..

[-KJ-]

Good plan.... So no fast on training days?

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

Good plan.... So no fast on training days?

no, the idea is to keep training days as anabolic as possible which is why i eat at surplus and do no cardio.. all "dieting" is done on non training days (which is why i train eod and by default diet eod)

once i get to 10% (ish) i will actually add an additional non training day so its a 3 day split and it further increases deficit. at this time i also have to increase my TRT dose of test to ensure preserving LBM.

i also train heavy and with low volume running upper/lower 2 day training split.

[Brazensol]

no, the idea is to keep training days as anabolic as possible which is why i eat at surplus and do no cardio.. all "dieting" is done on non training days (which is why i train eod and by default diet eod)

once i get to 10% (ish) i will actually add an additional non training day so its a 3 day split and it further increases deficit. at this time i also have to increase my TRT dose of test to ensure preserving LBM.

i also train heavy and with low volume running upper/lower 2 day training split.

How much do you plan to increase by?

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

How much do you plan to increase by?

Depends. Last time i went to 200mg per week and ran 2 or 3 weeks at 300mg and i went to 9%body fat

This time i may not do it at all for a couple reasons:
1. The effort it took to get from 10 to 9 % far exceeded the effort to get from 13 to 10% ( yes u read that correctly).. And i was happy at 10% taking that into consideration..

2. I may run a bulk cycle after this cut.. (My first cycle)

[JohnnieWalker]

Depends. Last time i went to 200mg per week and ran 2 or 3 weeks at 300mg and i went to 9%body fat

This time i may not do it at all for a couple reasons:
1. The effort it took to get from 10 to 9 % far exceeded the effort to get from 13 to 10% ( yes u read that correctly).. And i was happy at 10% taking that into consideration..

2. I may run a bulk cycle after this cut.. (My first cycle)

Ph wow you haven't cycled at all? I read the first few pages of this and then the last few pages. I must say OP you've come a long way. Big inspiration to us all.

[Brazensol]

Depends. Last time i went to 200mg per week and ran 2 or 3 weeks at 300mg and i went to 9%body fat

This time i may not do it at all for a couple reasons:
1. The effort it took to get from 10 to 9 % far exceeded the effort to get from 13 to 10% ( yes u read that correctly).. And i was happy at 10% taking that into consideration..

2. I may run a bulk cycle after this cut.. (My first cycle)

I believe you. When I was at 35% just thinking about cutting my calories caused the bf to drop (seemed like it anyway). Now it is getting harder and harder and I am hitting more plateaus that take longer to push through. I think (I hope) I will be pretty satisfied at 12-13% but may take a stab at sub 10% just to do it.

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

well i cam eup with a pretty good concoction this morning for a meal:

sweet potato and ground beef all mixed together with stevia and sugar free mrs butterworths pancake syrup..

it was actually pretty good and quite satisfying! i have included a pic but i dont think the pic will help my case much LOL

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

id also like to note siince making the revisions of my carb choices/sources last week i have noticed some more fat loss this week. look pretty good with the exception of the good ole lower back love handle area (everyones favorite!)

[Brazensol]

well i cam eup with a pretty good concoction this morning for a meal:

sweet potato and ground beef all mixed together with stevia and sugar free mrs butterworths pancake syrup..

it was actually pretty good and quite satisfying! i have included a pic but i dont think the pic will help my case much LOL

After a few decades eating military food that don't look bad at all... I'll give it a try! You should see how my morning eggs look. But they sure do taste good!

[Brazensol]

id also like to note siince making the revisions of my carb choices/sources last week i have noticed some more fat loss this week. look pretty good with the exception of the good ole lower back love handle area (everyones favorite!)

What is it with the lower back? Glad it's not only me (misery loves company). I am having trouble with a little ridge of fat that runs from just below my nipple straight back towards my arm pit. Damn thing is just taking it time going away. I hope it can't hold out much longer but I will prevail!

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

What is it with the lower back? Glad it's not only me (misery loves company). I am having trouble with a little ridge of fat that runs from just below my nipple straight back towards my arm pit. Damn thing is just taking it time going away. I hope it can't hold out much longer but I will prevail!

^^LOL.. yeh for me both of em hang out until 10-12%.. a lot of it has to do with how much water ur holding too.. or at least it does me. once u get to 10% the fat in both places is gone.. u can still have "fat days" at 10%bf though believe it or not!

[mockery]

fast until 1800 (wake at 0600 so 12 hr fast plus sleeping time)

glad to see someone who is fasting is taking advantage of teh huge difference when fasting from 18-20 hours, apposed to 14-16 hours of lean gains and such.

nice one.

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

Had a strong leg workout.

Box squatted: 455 x 5, 405 x 10 no problem

Considered 495 but decided to wait .. I guess im a pu55y ..

[Brazensol]

I tried 195 x 5 today and my form went to pieces! Serves me right for putting off legs for so long. Paying the price now. At least my knees are in great shape!

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

I tried 195 x 5 today and my form went to pieces! Serves me right for putting off legs for so long. Paying the price now. At least my knees are in great shape!

hey man back when i started doing them i was doing 225 and stuff. itlll come. you tube "box squats" and watch some vids and do them. they are the best IMO

[Brazensol]

Thanks! It just takes time. And effort. And sometimes puking... lol.

Though in all honesty I tend to feel more nauseous after leg presses than I do on squats. At least so far. I am more apt to see "pinwheels" on squats though. Probably a breathing issue I need to fix.

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

^^ yeh u gotta breathe..

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

well once again a good leg workout. next time i do legs i think i will be moving to 5 plates (495lbs) on the squat. i will be sure to have a spotter though. funny i noticed today whenever i did 455 everyone paused and watched LOL.. i realize there are a lot of people who can do a good bit more, but not the average person so ive seen. this is also for reps and triple dropsetting. 455, 405, 365.. for a single rep i know i can do 500+ maybe 550. i also want to see how high i can go on deads. im betting 500ish.. im guessing im somewhere in the neighborhood of 1400lbs for the big 3.. not bad for a 38yr old ex fat butt!!

once i get this done i will post the results. i have noticed doing deads is helping my strength overall as well as my core. ive been doing 10 rep sets and loving them they are freaking brutal!

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

also i have modified my diet from fasting eod to a std 2200 cals on training days and 1800-2000cals no carbs on non training days. it is a nice change to get to eat breakfast every day again. i needed the mental break after pretty much fasting for 10 months eod.

we'll see how it affects my progress. i really dont expectt it to affect it negatively much. i think dieting can be as simple or complicated as u choose to make it. time will tell the tale. i know 2 yrs ago when i originally cut i got pretty dang lean eating the same thing everyday. now i just have 2 different diets.

training:
2265cals
252g carbs
216g protein
45g fat

non training:
1920cals
270g pro
49g carbs
31g fat

[Back In Black]

Hoofookingray

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

Hoofookingray

LOL.. why all the excitement?

[Back In Black]

LOL.. why all the excitement?

A normal diet at last, none of this fasting nonsense. I am sincerely hoping that you really do notice a difference once your body adapts to it. (A good difference, of course ).

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

A normal diet at last, none of this fasting nonsense. I am sincerely hoping that you really do notice a difference once your body adapts to it. (A good difference, of course ).

me 2 buddy thx! one thing i notice immediately: im not hungry all day long anymore!

[Brazensol]

Sounds like you are making excellent progress. I can't even imagine doing those heavy ass squats. My short term (3-4 months?) goal is 10 reps at 230. At least then my legs will about my bench press. Maybe. lol

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

Sounds like you are making excellent progress. I can't even imagine doing those heavy ass squats. My short term (3-4 months?) goal is 10 reps at 230. At least then my legs will about my bench press. Maybe. lol

yessir good progress! and i havent even done any steroids yet! im getting ready to though here soon!

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

ok a little 8 week comparison (because i have been cutting 8 weeks now ).. have felt it has been tuffer to drop fat than i remember but i suppose i am making ok progress.. BTW i discontinued the peptides. have considered running the test/var but not sure if i want to have my first cycle be a cut.. probably not.. i think i will just stay the course and jump on 500mg test at some point maybe in 8 more weeks..

[Brazensol]

Looks like your coming along nicely on the cut! Definately seeing the changes.