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

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

well 0600 start today so no am cardio..maybe hiit pwo maybe not

[-KJ-]

well 0600 start today so no am cardio..maybe hiit pwo maybe not

Whats your goals from here 405? I know your original goal was 12%...

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

well thats a good question LOL

i dont think the 9% is completely accurate.. im trying to get a lean and cut as i can by the time i go on our cruise which is now booked for april 29!!! hoping to have visible abs 24/7 by then.. thats my goal KJ

once thats achieved ill prob hang there for a while to let the body get used to being there and then start a lean bulk prob around august or sept.. maybe with a lil deca or something or maybe just with my current trt..

[tbody66]

sounds like a great plan to me.

[-KJ-]

well thats a good question LOL

i dont think the 9% is completely accurate.. im trying to get a lean and cut as i can by the time i go on our cruise which is now booked for april 29!!! hoping to have visible abs 24/7 by then.. thats my goal KJ

once thats achieved ill prob hang there for a while to let the body get used to being there and then start a lean bulk prob around august or sept.. maybe with a lil deca or something or maybe just with my current trt..

You have very similar goals to me...

I plan on cutting as much as I can until I am 10% or so hopefully and then maintain that for my trip to Orlando and new york in august.
After my trip a very very lean bulk (Once i cut i never wanna be fat again ) until the next cut comes around

[RaginCajun]

looks like you have a plan! keep up the inspiring work bud!

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

Tbody had a good chest wkout today likd it thx man..

Decl Bench:
10 x 135
8 x 185
6 x 225
6 x 245
6 x 245

Flat Db:
6 x 90
6 x 110
6 x 110
7 x 90

Incl Bench:
6 x 135
6 x 185
6 x 185
6 x 185

DB Fly:
15 x 30
12 x 40
12 x 40
12 x 35

Dun deal

[tbody66]

Tbody had a good chest wkout today likd it thx man..

Decl Bench:
10 x 135
8 x 185
6 x 225
6 x 245
6 x 245

Flat Db:
6 x 90
6 x 110
6 x 110
7 x 90

Incl Bench:
6 x 135
6 x 185
6 x 185
6 x 185

DB Fly:
15 x 30
12 x 40
12 x 40
12 x 35

Dun deal

Well done. I think you are going to like how your body responds to this program!

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

Man i hope ur rite!!

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

Well another day dun ive got my wife on a cutting diet as well now which is a compliment to me cuz she knkws everything LOL.. Shes havn a hard time eatn all her food..

Not sure if the same rules apply but this is where i startd her:

126lbs 25% bf
LBM:42.87
Bmr:1295
Tdee:2007

1269
156p/100c/24f. (i know its below bmr but she cant eat all of this yet.. Figd once she gets used to it id adjust up to 1400)

Rite now she only was able to eat 4 of her meals.. Have her eatn 5.. Prob only about 900cals.. Imfigure shes gonna have to work herself into getting all 5 down.. Said if she ate another bite shed throw up so i didnt push it gotta be sensitive

Got her doing am fasted cardio(walking on treadmill on incline..stem should i give her bcaas too?? She may not like it and has difft goals although i know she doesnt wanna lose muscle) 30mins workn up to 45 prob 5days/week...Figd id give her 2weeks to get used to diet and cardio before throwing lifting on her.. Dont want her to get overwhelmed.. Was thinking maybe 2days/week circuit upperbody and 1day/week legs?? Any thoughts?? She doesnt wanna get very muscular just somewhat more toned..

Dietwise shes eating very similar to wat i cut on just difft quantities.. Carbs meals 1,pre w/o, PWO...Protein split 5ways.. I know shes motivated cuz of the cruise were going on

Her split is 51p/32c/17f

[slfmade]

You should have your wife join on the site. I was trying to work out something for Browngirl and Slimmer and several others told me to have her set up an account. She did and now she loves this place. She's getting good help and as you know....the more accountability the better.

Eating all the meals was a problem for BrownGirl at first, but now she's used to it. Well....she used to the old diet. We started IF today and she had a hard time eating 2000 calories in 3 meals....but we're gonna work on that too.

Get er' on board!!!!

[Back In Black]

Agree, either get her to join the site or post her diet for a more specific response from the girls. It's prob the pro that's filling her and, if she's not lifting, it's probably too much. Bring her back closer to a 40/40/20 and see how she responds. Cals look good though. No need for BCAA's at this stage, as you say, ease her in gently.

I hate the term 'toned'. What does she think it means?

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

yeh slf i have mentioned it to her.. she hasnt expressd a lot of interest in joining.. i dont think she quite understands how good it actually is ill have another talk with her..

stem as far as the lifting goes she plans to do it i just know if she takes on too much at one time itll overwhelm her .. we actually have a gym membership that hasnt been getting used and she can go there at lunch so thats what i trying to get her to do instead of doing am fasted cardio then lifting at nite after work.. think that sched will be too burdensome for her.. this way she can lift during lunch at work ... i think this will be more motivating..

toned is my term (to her credit).. more muscular than she is but muscle accumulation is not her primary focus.. getting leaner is.. i know the muscle will help as well as the lifting.. i suppose "fit" is a better term

current diet:1269/156p/99c/26f
meal1:1whole egg
3 egg whites
1/2c oats

meal2:4oz chk breats
broccoli or some green veg

meal3: (pre w/o)
4oz 96%ff burger
broccoli or green beans
4oz yam

meal4: (PWO)
1scoop whey
1/2c oats

meal5:4oz chikn
broc or asparagus or green beans

wasnt sure bout the green beans..they ok?? also still working on her meal timing.. she may have pre w/o in meal 2 and pwo in meal3 and move current meal 2 to meal 4.. still wkn that out..

also shell be doing am fasted cardio(incline walking treadmill 30 mins up to 45mins eventually) 5 days/week.. and after 2 weeks lifting 3days.. wanted input for her lifting.. does a circuit(upperbody) 2days/week and 1 leg day/week sound like a good place to start? with a girl im thrown off a bit

ill also be getting slims recipe for oatmeal pancakes.. i realize with her being a woman food choices that she "feels good about" will be a factor

thx..

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

well i got my am fasted cardio in today.. think ive got some tendonitis or somethign like it in my left ankle.. may have to go to doc tomorrow.. have been limping for 4 days.. i could still do cardio this am just was a bit tricky its the very spot necessary to pedal the elliptical.. figures..

[Back In Black]

Green beans are ok.

I like your 'fit' term even less! If she wants more muscle and less fat then I would have problem on getting her on a hypertrophy workout immediately. She's a girl, she'll find it extremely difficult to gain a large amount of muscle, especially on a 'cut'. And yeah, food choices/taste tend to be far more important to women.

Bad news on the ankle, getting old chucks up some challenges a little too regularly!

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

what do u recommend then? that she not lift at all??

[Back In Black]

No no, I meant NO problem, sorry. Start her on a 10-12 rep regime, you can work down from there. Start with 2 -3 full body workouts per week. 1 exercise per body part and 3 sets each. 48hrs minimum between lifting workouts.

[tbody66]

Oh my no! Lifting is very important for women. The resistence training has multiple health benefits, including increased bone density, normally a problem for the females.

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

No no, I meant NO problem, sorry. Start her on a 10-12 rep regime, you can work down from there. Start with 2 -3 full body workouts per week. 1 exercise per body part and 3 sets each. 48hrs minimum between lifting workouts.

ok then so u think she should do legs the same day i suppose since her volume will be less.. like:

superset1:chest:bench
back:bent rows(or machine rows)
bis:BB curl

superset2:squat
trisushdowns
shoulders:seated press(DB)

2supersets x 10-12reps each starting 2days/week for 2 weeks then increase number of supersets to 3 for 2 weeks then increase to 3days/week...??

[Papiriqui]

What i'd miss?? lol Sup 405 aka SLIM

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

hey pap! wher ya been man?!!??

[Back In Black]

Doesn't have to be supersets, straight sets are fine, particularly at the beginning as she gets used to technique and form. Squats, ham curls, dbell shoulder press, dbell chest press, machine row, bicep curl, rope pushdown. 7 exercises 3 sets each, 1 min rest inbetween. 3 days a week for 4 weeks. Is that doable timewise? Abs can be done on the days inbetween.

Oh yeah, there's Pap!

[tbody66]

Hey, pap, where you been?

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

think its doable sounds good.. thx

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

well i have doc appt today at 1430 for my ankle/tendon (whatever it is)..i tell u since i started this cut ive been to the doc more times than ive been in 5 yrs!!!

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

also i am really starting to like what i see when i look in the mirror.. see stuff ive NEVER seen before on myself

[Papiriqui]

also i am really starting to like what i see when i look in the mirror.. see stuff ive NEVER seen before on myself

Yeaaaaah buddy!! and many more stuff to come

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

well 2 hrs wasted at doc.. strained ligament or tendon..take some motrin and come back in 4 weeks if not bettr.. boy..glad i went..

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

had to pay 30bucks for that advice...

[tbody66]

Between liking what you are seeing and feeling yourself up in the shower. I'm hoping pap doesn't get a wild hair to try and "visit" you!

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

LMAO!!!!!.................. now thats funny..

pap..im gonna keep my eye on u .... (maybe i shouldnt wink) LOL

[Papiriqui]

Between liking what you are seeing and feeling yourself up in the shower. I'm hoping pap doesn't get a wild hair to try and "visit" you!

Is that jealousy i am hearing!!? hahaha lmfao!!

[Papiriqui]

With friends like you guys!!! Who needs enemies lol

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

lol.....

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

well i got my am fasted cardio in this morning.. was glad to get it dun.. seems anymore i just dont feel rite if i dont do it... also doing LISS its really just a time consuming thing..theres really no effort involved.. keep HR between 125-135(shoot for 132)...pretty much like watching tv except im moving ... it is nicer than those grueling kill urself cardio sessions i did when i was fat LOL...

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

well id say i had a decent leg wkout.. tbody i could only do:

squat:
15 x 135
10 x 185
10 x 225
10 x 225
10 x 225

i think my legs(groin area) is overworkd from last weeks leg wkout cuz it was letn me know itd be a bad idea to continue with squats so i took my body's advice..

tried a leg press set...umm no...

did 3 supersets 1 leg squats and 1 leg extensions and calld it a day...

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

had a good shoulder , arms wkout yesterday.. today looks like its gonna be an "off day".. got bf chekd last nite and it came bak at 9.04% down from 9.36% last week... so ill take it

[BrownGirl]

had a good shoulder , arms wkout yesterday.. today looks like its gonna be an "off day".. got bf chekd last nite and it came bak at 9.04% down from 9.36% last week... so ill take it

Nice job!!

[slfmade]

How are you having your BF measured? I know you've said before but I forgot.

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

double post