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

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

well just like the last time i did IF (only for one week) i actually GAINED a pound this week LOL. 211lbs.. this morning. i really dont give a damn though. pretty OK with where i currently sit bf% wise. yeh i could be leaner and would like to be and am working on it but im not killing myself (obviously).

i did have a cheat meal (fajitas/chips and salsa, etc..) at the mexican restaurant a fee days ago and then afterward kinda veered away from my standard food choices for the day.. (ate some cottage cheese and blueberries)..

not gonna let the pound trouble me as it doesnt mean anything really. keeping going. in reality 2000cals per day is probably closer to 2200-2400 with the little bit of chocolate here and extra almond butter ther and my coffee creamer has 60 cals and crap like that. only doing about 2.5hrs cardio each week right now. kinda just getting thru christmas and then may turn it up a notch for the last 6 weeks.

gotta get the EGCG and chromium and implement Austins fat loss stack.

heres a PIC I TOOK A FEW days ago:

[bikeral]

well just like the last time i did IF (only for one week) i actually GAINED a pound this week LOL. 211lbs.. this morning. i really dont give a damn though. pretty OK with where i currently sit bf% wise. yeh i could be leaner and would like to be and am working on it but im not killing myself (obviously).

i did have a cheat meal (fajitas/chips and salsa, etc..) at the mexican restaurant a fee days ago and then afterward kinda veered away from my standard food choices for the day.. (ate some cottage cheese and blueberries)..

not gonna let the pound trouble me as it doesnt mean anything really. keeping going. in reality 2000cals per day is probably closer to 2200-2400 with the little bit of chocolate here and extra almond butter ther and my coffee creamer has 60 cals and crap like that. only doing about 2.5hrs cardio each week right now. kinda just getting thru christmas and then may turn it up a notch for the last 6 weeks.

gotta get the EGCG and chromium and implement Austins fat loss stack.

heres a PIC I TOOK A FEW days ago:

Sounds like a plan. Even a little progress during the holidays is better than going backwards.

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

off today. bout to jump on the bike and ride to the gym for abs/HIIT..

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

well got abs/hiit done. did 18sets intervals.

14 sets at 30/60 and the last 4 sets at 30/30..

think im gonna incorporate more 30/30 sets as they are intense and i am finally able to recover in 30 secs but i can tell u after the 4th one i dont think i couldve done another..

[Sgt. Hartman]

You running on treadmill for your HIIT? How fast?

I've been doing the stairmill 60 level 5/60 level 15 for 10 sets (20min). It's torture.

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

You running on treadmill for your HIIT? How fast?

I've been doing the stairmill 60 level 5/60 level 15 for 10 sets (20min). It's torture.

Elliptical, reason being my right knee has needed surgery since 2005. I stopped running on it for the most part a year or 2 ago. In any event it is very effective.

Level 8 (rest tension) level 13-14 (high intensity tension)

30/60 at whatever pace i can muster during rest (approx. 60 rpm) then Level 13/14 (200-250rpm).. Today for last 4 sets did 30/30 and that was brutal. Im running IF too so this is all done fasted usually at noon (fasting hour 16-17)

Good to see u stop by BTW there sarge

[Lunk1]

I'm glad to see you are cutting yourself some slack.

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

I'm glad to see you are cutting yourself some slack.

Haha.. U mean with my dietary allowances im guessing?? Im fairly happy with how i look right now. I have come to the conclusion after the last cut to 9% that in order to achieve the look i really want i have to take drugs. Lol..

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

today: legs..

i suggested my wife invite her grandma down for christmas and she flew up there and got her over the weekend, they just got back last night so we had a little dinner thing. i of course deviated from my diet with a spaghetti carb meal and crescent rolls (of which i could live off) and pineapple dump cake.

back on track today

[Lunk1]

By slack I mean by not being so hard on yourself and finding more balance between life and looks.

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

By slack I mean by not being so hard on yourself and finding more balance between life and looks.

i gotcha, well it is a lot better this way yes. at some point id like to think ill use a fair amount of drugs to see what they will afford me.

[GirlyGymRat]

405. For some reason I always thought u worked construction. Now I think you could be an underwear model. Pls take this as a complement. You looking very cut! I do remember your starting photos from years back! Nice work.

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

405. For some reason I always thought u worked construction. Now I think you could be an underwear model. Pls take this as a complement. You looking very cut! I do remember your starting photos from years back! Nice work.

thanks a lot GGR. dont see how else i could take it!

[GirlyGymRat]

thanks a lot GGR. dont see how else i could take it!

I didn't want you (or anyone else) to think I was hitting on you!!!

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

I didn't want you (or anyone else) to think I was hitting on you!!!

glad we got that cleared up! thanks for risking it to pay me a compliment..

[bikeral]

I didn't want you (or anyone else) to think I was hitting on you!!!

I think you were hitting on him.

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

I think you were hitting on him.

[Sgt. Hartman]

I disagree I still think 405 looks like a construction worker (however construction workers look lol).

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

had a bit of a cheat meal yesterday, nothing too bad a little mac and cheese and some ham. couple pecan pie tarts. cardio i made some progress too though.

was an ab/HIIT day.

20 total sets
sets 1-6: 30/60 level 13
sets 7-14: 30/60 level 14
sets 15-20 30/30 level 13

gotta say the 30/30 sets is where its at and where im headed. very tuff but i am getting better. with HIIT ive noticed with myself specifically the area where i notice the most profound improvement is my body's ability to expel the CO2 (or whatever else builds up in the blood). it has been awhile since i was gasping for oxygen, but where i feel the most discomfort is in the expulsion process.

i will say i have gotten way way more efficient at it.

today: back

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

I disagree I still think 405 looks like a construction worker (however construction workers look lol).

LOL.. yeh im curious as to why she thought that? do i look like a construction worker, and if so, what exactly quantifies a "construction worker" in the look department?

[AD]

LOL.. yeh im curious as to why she thought that? do i look like a construction worker, and if so, what exactly quantifies a "construction worker" in the look department?

Construction workers always wear bright orange overalls. The same color as the briefs you got on your av.

[Sgt. Hartman]

Did you whistle at her when she walked by?

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

Construction workers always wear bright orange overalls. The same color as the briefs you got on your av.

touche!

Did you whistle at her when she walked by?

We didnt whistle, we used to yell "BOODAY"!!! LOL.. (I did hardwood floors for 10years)

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

for some reason the dang belt makes me weaker when doing deads. ud think itd be the other way round.. interesting.

[bikeral]

405!!! Happy Saturday

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

405!!! Happy Saturday

thanks Al..

gonna get some riding done today..

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

abs/HIIT today and thats it! (plus a long long bike ride! )

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

i tell you, cutting is such a mental challenge! it seems sometimes i am not making any progress and im frustrated and all that crap and then BOOM!! i wake up and look way better in the mirror than i remembered looking the day before. SMH.. funny how that works.

feeling pretty good about how i look right now. get thru this week (christmas) and then have 6 more weeks until i go on vacation. i could leave right now and look fine though. the funny thing is i weigh 210-215lbs which is the same weight i started at 6 months ago. i suppose i have done a small re-comp i dunno. had a pretty crappy training session in the gym today too but i dont even give a dang!

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

hit the ole abs/HIIT today. ran 20 sets. tomorrow off day then legs thursday. should have plenty of energy!

Merry Christmas to all

[Zodiac82]

hit the ole abs/HIIT today. ran 20 sets. tomorrow off day then legs thursday. should have plenty of energy!

Merry Christmas to all

merry christmas 405...

[AD]

any plans for a blast soon?

[mockery]

ud2.0 after the holidays . You know you want to

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

merry christmas 405...

Same to u pal

any plans for a blast soon?

Its possible after my vacay ..

ud2.0 after the holidays . You know you want to

yeh its fun (esp carb load) but very strict schedule, plus depletion wkout is brutal!! Wat im doing is working so not gonna change it, but im sure ill go bak to it in the future

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

the ups and downs of cutting.. (feeling fat) prob take a week to get back to normal and over this christmas fatness thing.

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

well back in the saddle again.. 6 weeks of strict protocol.

[bikeral]

well back in the saddle again.. 6 weeks of strict protocol.

Whats your protocol this time? Sorry if I missed but looks like you will not be carb cycling.

[Igifuno]

Looking good on the avy 405. Gonna have to catch up on your log as well.

Here's to progress in 2014!!

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

Whats your protocol this time? Sorry if I missed but looks like you will not be carb cycling.

im am cycling carbs Al. pretty much just eating them PWO (primarily) on training days plus running Intermittent FASTING diet 16/8. hitting 2000cals per day roughly, sometimes going as high as 2400. as long as i stay within that range and do all my training i continue to drop fat. going for the skinny ass beach bum look.. ive already got the flip flops and the tan so im half way there!

Looking good on the avy 405. Gonna have to catch up on your log as well.

Here's to progress in 2014!!

thx a lot IGI. thx for dropping by as well. id also like to note ive been taking note of ur posts, even though i dont comment a lot , and i like what u have to say and where ur headed. ur looking solid too man!

[RaginCajun]

Happy New Year bud!

Vrooooom vrooooooom!

Have you burned out on your new bike yet?

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

had a good leg workout today. set a PR for the box squat triple drop set

495 x 5
405 x 5
365 x 5

pretty happy with that.. so much for always losing strength while cutting..