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

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

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

thx braz... i think the point im at is basically:

a) cycle

b) gain fat

i dont think there is a lot of muscle left for me to gain. sure maybe i could gain a pound or 2 slowly over a year but screw that man..

[Back In Black]

a

a

a

a

a

a

a

a

a

a

Just get on with the damn cycle already

[Tron3219]

a

a

a

a

a

a

a

a

a

a

Just get on with the damn cycle already

Agreed...step it up sissy :P

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

a

a

a

a

a

a

a

a

a

a

Just get on with the damn cycle already

Agreed...step it up sissy :P

LOL hey there fellas! yeh i know .. i need to get a little more fat off me before i will feel comfortable eating a surplus.. maybe another 4 weeks ish.. i dont wanna end up back at 18% again.

[Back In Black]

How long have you been on a deficit this time?

If you are careful with your calorie surplus on cycle you won't gain fat and maybe the opposite. It depends how much 'weight' you actually want to gain.

[Tron3219]

I've been gone for awhile...what happened? Fall off the wagon?

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

How long have you been on a deficit this time?

If you are careful with your calorie surplus on cycle you won't gain fat and maybe the opposite. It depends how much 'weight' you actually want to gain.

well cycle wise i would like to gain a good bit of weight, obviously the least amount of fat possible. it being my first cycle i wanna be able to go at it hard.

I've been gone for awhile...what happened? Fall off the wagon?

yeh the food wagon.. after my vacay the end of april i went balls to the wall for ab out 10 weeks eating dirty and not counting anything. almost deliberately trying to get fat LOL.. it was good, but it came with a price.

[Tron3219]

well cycle wise i would like to gain a good bit of weight, obviously the least amount of fat possible. it being my first cycle i wanna be able to go at it hard.


yeh the food wagon.. after my vacay the end of april i went balls to the wall for ab out 10 weeks eating dirty and not counting anything. almost deliberately trying to get fat LOL.. it was good, but it came with a price.

It's been my experience that while ur on cycle u can eat 1000cals over tdee and it's like eating 500cal off cycle. Your body becomes extremely efficient! I'm eating closer to 1500cal while on right now and I'm gaining some fat, but not 2 pounds of fat a week. I've been gaining about 2-3 pounds a week. And I'd say 25% of tht maybe is fat.

Yeah I do that frequently lol but I tend to do it twice a month for 2 days. 80/20 rule! Lol I think being on a constant diet (deficit or surplus) is doomed fr failure.

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

It's been my experience that while ur on cycle u can eat 1000cals over tdee and it's like eating 500cal off cycle. Your body becomes extremely efficient! I'm eating closer to 1500cal while on right now and I'm gaining some fat, but not 2 pounds of fat a week. I've been gaining about 2-3 pounds a week. And I'd say 25% of tht maybe is fat.

Yeah I do that frequently lol but I tend to do it twice a month for 2 days. 80/20 rule! Lol I think being on a constant diet (deficit or surplus) is doomed fr failure.

have u gone back to eating carbs again?? or are u still getting most energy cals from fats??

[Tron3219]

have u gone back to eating carbs again?? or are u still getting most energy cals from fats??

I'm eating carbs now. I thought if give it a try since my bf was lower, plus I want to start using slin and gH so I figured it'd b in my best interest to have a high carb, low fat diet. High carbs are definitely easier on the wallet but hard to put in ur belly. However I'm not really noticing much difference in energy at the gym except I'm not taking as long of breaks between sets. Which I don't think plays to much into the overall factor.

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

slin and GH huh? hear ya man.. if/when u do, log it. id like to see the kind of results that produces..

[Zodiac82]

good job...definitely getting there..ur obliques are straight down now vs rounded in the previous pics

[tbody66]

405, your pic is sic!

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

405, your pic is sic!

yo tbody!! i was just thinking about you a couple days ago... hows it been dude??

[tbody66]

Life is good. I am blessed! Busy...busy...busy, but truly blessed!

[GirlyGymRat]

Life is good. I am blessed! Busy...busy...busy, but truly blessed!

Luv reading this!

Apologizing to 405 for commenting in your thread but I haven't seen this fella on the boards in what seems like a year!

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

well i have decided to give my body a rest. i have been training heavy now for many months and a lot of dropsets and stuff. i have been sleeping like crap lately waking up in pain, back hurting, shoulder hurtiing.. it really sucks! also i think i have tendonitis in one of the tendons in my freaking neck! whenever i bend over or lean a certain way there is a burning in the neck that feels like an inflamed tendon. also i am tired as hell!

basically im taking this as my body telling me i need to give it a break so for the next week i will do a deload workout and reduced cardio and eat at maintenance cals. at the end of the week i will resume my cut but probably shift back into a CKD to finish it out. i anticipate another 6-8weeks..

with it being a CKD i will only have one heavy day per week instead of EOD..

[Back In Black]

Yeah, this HIIT stuff is tough going for us old boys

[Brazensol]

well i have decided to give my body a rest. i have been training heavy now for many months and a lot of dropsets and stuff. i have been sleeping like crap lately waking up in pain, back hurting, shoulder hurtiing.. it really sucks! also i think i have tendonitis in one of the tendons in my freaking neck! whenever i bend over or lean a certain way there is a burning in the neck that feels like an inflamed tendon. also i am tired as hell!

basically im taking this as my body telling me i need to give it a break so for the next week i will do a deload workout and reduced cardio and eat at maintenance cals. at the end of the week i will resume my cut but probably shift back into a CKD to finish it out. i anticipate another 6-8weeks..

with it being a CKD i will only have one heavy day per week instead of EOD..

I think knowing when to give it a rest is one of the hardest things for us to do. We just don't want to stop! I know I have to convince myself sometimes to take a day off, that I am not slacking but actually doing myself a better deed in the long term. Takes as much (or even more) discipline to listen to our bodies to slow down on occasion as it does to get up and get on that bike at o-dark-thirty - in the rain. I'm still working on it...

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

Yeah, this HIIT stuff is tough going for us old boys

tell me about it! im all beat up LOL..

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

I think knowing when to give it a rest is one of the hardest things for us to do. We just don't want to stop! I know I have to convince myself sometimes to take a day off, that I am not slacking but actually doing myself a better deed in the long term. Takes as much (or even more) discipline to listen to our bodies to slow down on occasion as it does to get up and get on that bike at o-dark-thirty - in the rain. I'm still working on it...

yes braz i know what u mean man.. it hasnt been that difficult this time as i am tired and in pain.. not serious injury pain mind you, just nagging "hey u need to chill out!" pain.. LOL.. i guess at 38 (39 in october) the body cant take as much of a beating as it could at 25.. (dammit!)

looking forward to this CKD as it should really lean me out.. the high volume training will be a nice break from heavy low volume work. until im mid workout.. those depletion workouts are the most brutal thing ive ever done!

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

well the deload is going well. today is a lift day but i am off work so i may just wait until tomorrow to lift and rest again today

yesterday i did abs and 40mins cardio

eating about 2600-2800cals right now.. its nice.. since i quit fasting i wake up excited about my first meal. i pretty much roll right out of bed and into the kitchen to cook!

today i had:

3whole eggs
1cup egg whites
4oz beef all cooked together

1cup oats + raisins + sugar free pancake syrup

2pieces raisin ezekiel bread (toast and good!)

12oz almond milk

big ass cup of coffee

[Zodiac82]

man that sugar free syrup is a godsend lol...I put it on plain oatmeal the other day..talk about no need for sugar...
sugar free jam is where its at too

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

Ur rite man.. Ive been using sugar free smuckers strawberry preserves and swapped for pancake syrup for a little change of pace..

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

well tomorrow is the last day of my week off. i was gonna do a deload week in the gym but i decided to just do NOTHING all week so thats what ive done and i actually feel it has done me very well! ill be hitting UD2 tuesday in full stride. gonna run it 8 times and see whats what..

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

well last day off winding to a close. looking forward to starting UD2 tomorrow. havent done it in like 1.5 yrs or so. i knew id eventually come back to it as it is a very effective diet. itll be a ncie change to do some depletion as i have always thought i looked my best when depleted. so for the next 3 days my diet will be:

1. 8oz chikn, 300g broc

2. 8oz chikn, 300g broc

3. 16oz tilapia, 300g broc

4. 8oz chikn, 2 whole eggs

1403cals, 250g pro, 63g carbs, 21g fat

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

dude glycogen depletion is fvcking brutal as fvck thats all i can say. ugh.. only managed 3 total sets per body part .. shoulda gotten 5-6.. i suppose if i couldve completed the entire workout on day 1 it wouldnt be much of a workout though.. if memory serves i will try to add a set per week so by then end of week 3 i should be where i need to be

[JinNtonic]

OMG they have sugar free jam? Love the syrup...

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

OMG they have sugar free jam? Love the syrup...

smuckers sugar free strawberry preserves is the best ive found..

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

well depletion workout #2 done man! it actually went better than the one yesterday, probably cuz i had more sleep and did it at lunch time which is when i typically lift. either way i completed 5 full circuits for upper body and 3 for lower body, so some improvement already.

i already prefer to look at myself in the mirror today over yesterday.. funny how that works. im sure im down about 6 pounds due to water loss. i just look better without that dang water!

now all i have to do is get thru tomorrow and then fri night/saturday will be the glorious 1300g carb load. (actually about 300-400g friday night and 1000g saturday..)

[bikeral]

Was reading though your log. Did you really get up to 20% bodyfat? Where are you at now?

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

Was reading though your log. Did you really get up to 20% bodyfat? Where are you at now?

got up to 18%

most current pic:

[Back In Black]

What

The fvck

Are you wearing?

Was that the weekend at DSM's?

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

What

The fvck

Are you wearing?

Was that the weekend at DSM's?

LOL... sleeping shorts pulled up so my legs were in the pic.. pink.. yes.. im ok with that

my wife makes the for me

[bikeral]

got up to 18%

most current pic:

You are the cut master. What bodyfat are you at now?

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

You are the cut master. What bodyfat are you at now?

Prob 14ish

Running ud2 and maybe test/var to 10ish..

[redhawk01]

Wow, where'd your gut go? Nice job!

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

notes:
1cup oats
2scoops whey
banana
banana
3servings capn crunch peanut butter
16oz milk
protein pancakes (whole recipe with banana mixd in- which was good )
protein pancakes (whole recipe)
banana
1serv frosted miniwheats
3serv honey bunches of oats
16oz milk
12 bagels
oatmeal pancakes (whole recipe)
3 cups oats
1whole egg, 7eggwhites, omelette with 6oz ground beef, peppers and onions

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

good cardio session this am fellas.. fasted:

5min warmup
10min HIIT
5min rest
25min moderate



4 working sets (6-12reps) stop 1 rep short of failure.. (70-85% 1rep max)

leg press/squat 2 x 6-12
leg curl 2 x 6-12
leg extension 1-2 x 6-12
leg curl 1-2 x 6-12
calf raise 3-4 x 6-12
flat bench 2 x 6-12
cable row 2 x 6-12
incline bench 1-2 x 6-12
pulldown or weighted chin 1-2 x 6-12
lat raise 2-3 x 6-12
bicep curl 2 x 6-12
tricep pushdown 2 x 6-12

can superset alternate bodyparts (flat bench/bent row etc..)1-2mins rest tween sets

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

carb load: 6017cals
220g pro
1244g carbs
46g fat

meal 1 (PWO) : 946/54p/171c/6f
1banana, 2 serv skim milk, 1serv frosted mini wheats, 2 serv honey bunches oats

meal2: 772/32p/153c/9f
1 banana, 2serv milk, 4serv sugar free jam, 1 1/2 cups oats

meal3; 888/33P/186C/5F
3 plain bagels, 4serv sugar free jam

meal4: 888/33p/186c/5f
3 plain bagels, 4serv sug free jam

meal5: 620/21p/128c/7f
2 plain bagels, 1cup oats, 4serv sug free jam

meal6: 643/22p/134c/2f
2oz barilla whole wheat angel hair pasta

meal7: 630/13p/134c/6f
1cup oats, 4serv sug free jam, 12oz sweet potato

meal8: 630/13p/134c/6f
1cup oats, 4serv sug free jam,

figure ill eat meals 1 & 2 on friday pm after HIT workout and meals 3-8 saturday