Twitz's Training & Diet Journey

[gbrice75]

Oh Jeez... I don't want that! I was thinking I would be around 16-17%-ish at 140-145lbs... I guess I will just keep on trucking and stop when I get to a safe/maintainable look.

How do you calculate what weight you will be at a certain BF%

You're actually not that far off, going with the higher end (145ish).

Currently, you're 160 @ 22% (your estimation) - 125lbs lean, 35lbs fat

Looking ahead, if you were 140lbs @ 10% as KP mentioned - you'd be 126lbs lean, 14lbs fat. So, you're right in that you will have lost roughly 20lbs, but you'd be WAY too lean to maintain health/homeostasis.

Projecting 145lbs @ 15% (which is feasible, and a much healthier goal), you'd be carrying 123lbs lean, 22lbs fat. So 15lbs lost in total, 13lbs being fat, 2lbs being LBM which is definitely realistic (possibly more LBM and less fat tbh, but not necessarily).

As you already mentioned, your best bet is to continue until you achieve the look you desire. Getting too wrapped up in the numbers game will only make you miserable.

[gbrice75]

^^ to add to this though, I don't think you're 22%. I'd go with 18%, tops. So recalculating:

160lbs @ 18% = 130lbs lean, 30lbs fat (roughly)

150lbs @ 15% = 127.5 lean, 22.5 fat

Point being - I think you'll land somewhere around 150lbs. 145lbs would be pushing it (assuming my BF estimate is close), and 140lbs would definitely be too low. So, smile. You have less progress to make than you think!

[twitz]

^^ to add to this though, I don't think you're 22%. I'd go with 18%, tops. So recalculating:

160lbs @ 18% = 130lbs lean, 30lbs fat (roughly)

150lbs @ 15% = 127.5 lean, 22.5 fat

Point being - I think you'll land somewhere around 150lbs. 145lbs would be pushing it (assuming my BF estimate is close), and 140lbs would definitely be too low. So, smile. You have less progress to make than you think!

That would be nice!

I'll just keep on trucking along. I would like to lean out my stomach/hips, so whatever weight/BF that happens at will be the target

[Knockout_Power]

Attachment 138060Attachment 138059

you're going to have a sweet quad sweep as you lean out. How are the hammies developing?

BIB beat me to the math breakdown, but his numbers are right, please do not try dropping 20, you will be so lean dropping around 10#. Your arms and delts already show good tone at this stage...

[Knockout_Power]

That would be nice!

I'll just keep on trucking along. I would like to lean out my stomach/hips, so whatever weight/BF that happens at will be the target

I doubt you are even carrying 4lbs in these areas judging by those pics. Im pretty sure you will be where you want in less than 3 weeks. Take it slow, dont deprive yourself and enjoy the changes.

[twitz]

you're going to have a sweet quad sweep as you lean out. How are the hammies developing?

BIB beat me to the math breakdown, but his numbers are right, please do not try dropping 20, you will be so lean dropping around 10#. Your arms and delts already show good tone at this stage...

I tried to get a pic, I'll send it to you now. You can tell me what you think here, but I would rather not post it online.

I'll lay off the number stuff and stick with how it's looking/feeling

[Capebuffalo]

I doubt you are even carrying 4lbs in these areas judging by those pics. Im pretty sure you will be where you want in less than 3 weeks. Take it slow, dont deprive yourself and enjoy the changes.

I tried to tell you it's not there like YOU think it is. I agree with above. Your not as far as you think to where you want to be. IMO

[-Ender-]

^ I agree with Mr. Buffalo and Mr. Power. Goals are goals, but you are not far off.

Quads look great btw.

[twitz]

Thanks guys!

Wednesday night was my off night, and had a bit of a treat meal since the BF was home. Sushi and a visit to the Frozen yougurt shop



Thursday - Chest

Bench
95 x 15
115 x 12
135 x 8, 115 x 6, 95 x 6

Incline flies
25 x 20
30 x 15
25 x 15

Decline press
90 x 15
160 x 15
140 x 20

Cables
27.5 x 15
32.5 x 12
27.5 x 18


I was down a tiny bit today one the scale.... 156

Happy Friday everyone!!!

[gbrice75]

Thanks guys!

Wednesday night was my off night, and had a bit of a treat meal since the BF was home. Sushi and a visit to the Frozen yougurt shop

<img src="http://forums.steroid.com/attachment.php?attachmentid=138167"/>

Thursday - Chest

Bench
95 x 15
115 x 12
135 x 8, 115 x 6, 95 x 6

Incline flies
25 x 20
30 x 15
25 x 15

Decline press
90 x 15
160 x 15
140 x 20

Cables
27.5 x 15
32.5 x 12
27.5 x 18

I was down a tiny bit today one the scale.... 156

Happy Friday everyone!!!

Food porn!!! /drool

Great job Twitz!!

[Capebuffalo]

I see your remote control I'm the pic. Was that delivery? If so that's awesome.

[twitz]

I see your remote control I'm the pic. Was that delivery? If so that's awesome.

Oh yeah! That place loves me! Lol! Every time I pick up it's "nice to see you, my friend"! Their food is super .

[Capebuffalo]

Oh yeah! That place loves me! Lol! Every time I pick up it's "nice to see you, my friend"! Their food is super .

Looks fantastic. Share next time?

[Knockout_Power]

Thanks guys!

Wednesday night was my off night, and had a bit of a treat meal since the BF was home. Sushi and a visit to the Frozen yougurt shop

thats not a cheat meal, this is.....

[Soar]

thats not a cheat meal, this is..... <img src="http://forums.steroid.com/attachment.php?attachmentid=138203"/>

Lmao wow

[Capebuffalo]

thats not a cheat meal, this is.....

That's just nasty. Owww

[twitz]

thats not a cheat meal, this is.....

Haha!! I missed this... Is that from your Mexico trip?

I should give an update here... I had/have a freakin ear infection. Starting to come around now so I think I will train some light weights and do some LISS. No losses to report since last week.

[Capebuffalo]

You look taller in your avi. Must be the heels.

[twitz]

You look taller in your avi. Must be the heels.

Must be the heels

Ok, back to logging....

Thursday - back

Seated row
70 x 15
85 x 15
100 x 12
70 x 15

Lat Pulldowns
70 x 15
85 x 15
85 x 15

Plate loaded rows
45 per side x 15
70 per side x 12
55 per side x 15

Machine Pulldowns
70 x 15
85 x 15
75 x 15

Rack pulls - from knee height
135 x 12
225 x 12
265 x 12

Bent over rear delts
10 x 15
15 x 15
15 x 15

60 min walk on treadmill

I screwed up the diet, not enough protein, but here it is

1,523 cals.
102 carbs
50. Fat
139 protein

[Capebuffalo]

Beast mode. Inspirational to not just the ladies but us men too. Wow

[twitz]

Beast mode. Inspirational to not just the ladies but us men too. Wow

Thanks Cape

I think this suits me well today:



I weighed myself today, 155 lbs, and took my Bf with my hand held thingie - 21%

Did some am cardio today, and took an updated pic. It's like my legs are maybe leaning out a bit, but I'm not losing through my stomach/hips. It's fustrating because that is where I would like to lean out the most. It's one of those days that I have to remind myself one day at a time. Results do not come quick!

[Back In Black]

Normally legs are the last thing to come in for a girl so, believe it or not, this is a good thing. I may need to 'borrow' your legs soon as my avi.

Just keep doing what you're doing, it's all progress and I have no doubt that all will come good

[twitz]

Well that's nice to know! Makes me feel a bit better Thanks BinB!

I think I may need to borrow your avy to paste in my written journal, she is incredible!

Thanks again!

[Capebuffalo]

Those quads and biceps are rocking.

[bigZthedestroyer]

DANG!! What size are those guns?! You're looking awesome!

[gbrice75]

Holy shyte T... looking AMAZING! Serious pump on those arms... and as always, quads look awesome. Great work!

[twitz]

DANG!! What size are those guns?! You're looking awesome!

LOL... I think it must be the pic... They're just a bit over 13 inches. Thanks Z!

Holy shyte T... looking AMAZING! Serious pump on those arms... and as always, quads look awesome. Great work!

Hi GBrice! I hope you're having an amazing v-cay, now go RELAX!

[bigZthedestroyer]

LOL... I think it must be the pic... They're just a bit over 13 inches. Thanks Z!

That's awesome! Keep doing what you're doing!

[twitz]

Workout for Friday - Shoulders

DB press
25 x 10
35 x 15
40 x 12
30 x 15

Upright rows with DBs
25 x 15
3 sets

Plate loaded press
70 x 15
90 x 12
70 x 15

Machine lateral raise
40 x 12 / 30 x 8 / 20 x 10
3 sets of similar

Reverse flye - single arm
30 x 15
40 x 15
40 x 15

Front raise
15 x 10 per arm / 10 x 12 per arm
3 sets

I walked outside tonight, about 30 mins

[twitz]

Oh yeah, diet...

1,425 cals
58 carbs
48 fats
159 protein

[twitz]

Saturday - Arms

Close grip bench
45 x 20
65 x 15
75 x 12
75 x 12

DB curls
22.5 x 15
22.5 x 12 / 15 x 10
20 x 15

DB extensions
35 x 15
35 x 15
15 x 12 per side

BB curls
40 x 15 - 20
3 sets

Rope pushdowns
37.5 x 15 / 27.5 x 15 / 20 x 8
3 sets similar

Cable curls
37.5 x 15
3sets

Seated pushdowns
90 x 15
3 sets

25 min walk

Diet:
1,451 cals
71 carbs
41 fat
178 protein

[Back In Black]

That's a lot of work for arms. How have you settled on that program, results?

[twitz]

That's a lot of work for arms. How have you settled on that program, results?

That was my first actual arm day in quite sometime. I wasn't following a program, so I'm not settled on anything . Actually didn't have a plan at all, and tried to get 3 exercises for bis and tris.

I didn't go heavy, just higher reps and short rest periods. Should I keep an arm day and just cut back the exercises?

[Capebuffalo]

That was my first actual arm day in quite sometime. I wasn't following a program, so I'm not settled on anything . Actually didn't have a plan at all, and tried to get 3 exercises for bis and tris.

I didn't go heavy, just higher reps and short rest periods. Should I keep an arm day and just cut back the exercises?

Run it for 3-4 weeks and see what happens. They start getting too big cut bak eow. If not keep on doing them.

Or if they really grow that easy. Do 2 sets of tris after chest. And 2 after back. See how that works. Best of both worlds.

[twitz]

Run it for 3-4 weeks and see what happens. They start getting too big cut bak eow. If not keep on doing them.

Or if they really grow that easy. Do 2 sets of tris after chest. And 2 after back. See how that works. Best of both worlds.

Good idea. I don't see how they can possibly get any bigger with how little I'm eating, but we shall see!

Sunday - Off day and a bit of a refeed. I didn't track my calories, but I made a huge protein pancake for breakfast. Oats, greek yougurt, egg whites, SF syrup and berry sauce... yummers!



I also had 2 pieces of protein toast with nutella and 2 popsicles.


Monday - Was planning on having a crazy leg day, and well things didn't go quite as planned....


Warmup of leg extensions
70 x 20
80 x 15
90 x 15
130 x 12

Did 2 reps of squats, and tore my freakin pants! Straight down the seam in my butt!! I was hoping that thing was getting smaller, but guess not...LOL... I didn't want to call it quits, so I spent the rest of my time hiding in the ladies section/studio.

Smith Machine Lunges
50 x 15 per leg
3 sets

I set up 'stations' in the studio. I did 3-5 sets of each... jumping around
Sumo squats w/ DB
Step ups w/ DB
Ball roll outs hammies/abs
Walking lunges w/ BB
Hip thrusts
kick backs straight/to the side

I moved at a fairly quick pace, so it ended up being more of a glute/cardio day then legs. I'll have to make that up later this week

Food for the day:
I ate a protein bar and a rice meal thinking I was going to hit up legs, so carbs were a bit higher. Still need to work on getting my protein up

I also added in Udo's Oil before bed. Anyone have any thoughts on this?

1,492 Cals
126 Carbs
51 Fat
138 Protein

[twitz]

Oh yes... as of this morning I was 153 and I did my BF on my hand held thingie again. 19.7%... Slowly coming down. Thank goodness

[Capebuffalo]

Did 2 reps of squats, and tore my freakin pants! Straight down the seam in my butt!! I was hoping that thing was getting smaller, but guess not...LOL... I didn't want to call it quits, so I spent the rest of my time hiding in the ladies


That's why all I wear is spandex. Head to toe

[Brazensol]

Oh yes... as of this morning I was 153 and I did my BF on my hand held thingie again. 19.7%... Slowly coming down. Thank goodness

That's a 10 pound drop from the beginning of your log so I'd day that's great progress!

[twitz]

That's why all I wear is spandex. Head to toe

Well, actually they were spandex. Do you really?! Pic!!

That's a 10 pound drop from the beginning of your log so I'd day that's great progress!

Thanks Brazensol!

[Capebuffalo]

[QUOTE=twitz;6537468]Well, actually they were spandex. Do you really?!

You couldn't handle the pic. Lol