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

[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

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

thx BG!

SLF my wife does it weekly.. we have Harpenden calipers and she does a 7site body comp test.. 5 of the 7 sites are in single digit mm measurements.. only 2 left in double digits.. i think subscapular and abdominal sites r both 11..

abdominal started at 32 i think as well as subscap ..

[slfmade]

thx BG!

SLF my wife does it weekly.. we have Harpenden calipers and she does a 7site body comp test.. 5 of the 7 sites are in single digit mm measurements.. only 2 left in double digits.. i think subscapular and abdominal sites r both 11..

abdominal started at 32 i think as well as subscap ..

Great work. That's a big change.

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

Thx slf

Woke up today and did 45 min fasted cardio.. Super bowl sunday.. Will be a bit of cheating tonite.. My church is havn superbowl party.. Whole pig smoked.. Wifes makn cupcakes tomorrow back on track ...

[slfmade]

Thx slf

Woke up today and did 45 min fasted cardio.. Super bowl sunday.. Will be a bit of cheating tonite.. My church is havn superbowl party.. Whole pig smoked.. Wifes makn cupcakes tomorrow back on track ...

That takes me back to good times. The church I used to go to did superbowl parties every year. Fun Times. Maybe I'll go back one day......

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

Yeh its nice to have a church family where u know people and can hang out and fellowship together.. For me superbowl sunday used to involve large amts of drugs and alcohol.. Inwas telling my wife today while we were at the grocery store all the people there buying beer planning on getting hammered meanwhile im looking forward to the food! LOL.. A nice welcome change

I hope when u left the church u were referring to it was cuz u moved to a difft church... if not then i agree.. U need to get back

[slfmade]

I actually used to be a youth pastor there until I was forced to leave my position. Since then I've had a bad taste in my mouth in regards to "most" christian people. Don't get me wrong I'm still firm in my beliefs and I know fellowship is key, but unfortunately this cause my "walk" to take a back seat to life. There's a lot of stuff I know I need to change but the whole situation caused me a lot of pain and resentment. Something I need to work on...I know.

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

By nature im not a big "people person"... I dont believe thats the way the Lord wants me to be.. I try to step out not cuz i want to but cuz i know its wat the Lord wants me to do.. Which ultimately is wat i want as well.. Its not comfortable but i dont think its supposed to be.. Growing never is.. And i have a long way to go ...

If i were u id be in prayer.. I dont have to (and dont want to ) tell u wat the Lord thinks about unforgivness and resentment.. It mainly hurts u ...

Reread wat u typed and i think some of ur answers will be obvious i say this from one brother to another ..

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

am fasted cardio dun.. lunch:chest...

pigged out pretty good last nite.. had smoked pig, chk wings, bbq meatballs, cupcakes, bbq fritos, some cheese and beef dip with chips , and i made sure to throw in a jif xtra crunchy PB&J rite before bed LOL...

back on the diet again.. i dont think i could go bak to eatn like that all the time anymore..

[Back In Black]

Mate, does your Mrs have a snickerdoodle recipe she'd like to share. Not for me, of course!

Keep it going, good to see you back on the horse this morning!

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

wats a snickerdoodle?

[Papiriqui]

wats a snickerdoodle?

Yeah what the hell is that!?

[Back In Black]

Erm, biscuits/cookies. My Mrs assures me they are an American thing and she wants an alternate recipe to her own. Apparently every home in America has a different recipe!

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

thats funny.. a biscuit to us is baked in the oven and it fluffs up and is good with butter and jelly or sausage in between.. i prefer all 3!

a cookie is also baked but its eaten alone or with milk.. like chocolate chip cookies, oreo cookies, oatmeal raisin cookies..

big diff tween the 2

let me know which one and i can get u a recipe.. or i can get u a recipe for both! my wife doesnt make homemade biscuits alot but my mom does although shes english so i dont know how difft the recipe will be! LOL...

[jasc]

Mmm snickerdoodles.. I miss those..

For those who don't know, It's a peanut butter sugar cookie with a mini snickers inside of it...

[Back In Black]

Mmm snickerdoodles.. I miss those..

For those who don't know, It's a peanut butter sugar cookie with a mini snickers inside of it...

That's nothing like the recipe my Mrs has! It's a cinnamon sugar coated cookie. There is definitely no snickers (which are also different in the UK) in it. Though I do like your idea!

405 - biscuits over here are like hard cookies. Cookies over here tend to be softer. English muffins over here are, of course, just called muffins! Your biscuits are just bread buns over here! Or baps. Or cobs. Or balms............. Unless your biscuits are like an English scone. What goes in them?

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

had a good chest wkout today.. just patiently waiting for the only stomach fat to disappear.. think im gonna limit my cheats to my usual 2 chikn breasts and maybe a sweet potato cut into chunks and baked wit some salt and evoo for awhile.. i know wat i ate yest may not put weight on me but it def slows the weight coming off down

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

Not alot to say.. No cardio this am due to only 5hrs sleep after and 18hr work day.. 1/2 day work today then back and errands followed by couch

[Papiriqui]

Couch sounds good to me!!

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

baps, cobs, balms... thats funny

flour, lard, milk, salt = biscuits

Stem my wife knows snickerdoodles and said shed give ur wife her recipe as well aS biscuit recipe.. Do yall have cake flour? And all purpose flour? I think u need the cake flour for the biscuits cuz it rises...

[Back In Black]

Ha ha, yeah but we call them self raising flour and plain flour. PM me them dude and I'll see if I can't get something over to your wife.

Down/upside is I'll have to taste 'em!!!

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

Ill get them from her when she gets home.. She has all kinds of tasty treats she bakes.. Shes a real baker wants to open a bakery.. And she likes to sew.. Startn a sewing business now actually.. Small from home type thing..

Hey i have a question for u also.. Thinkn bout maybe takn the queen mary II next yr to london from ny and then hopping a train to paris to catch final tour stage.. How easy u think thatd be to negotiate? Dont the transatlantic ships come in ina place called southampton?? Tat in england rite? How long of a train ride is it from there to paris?

How close is southampton to london?

Guess i shoukdve said i have several questions for u .. LOL...

[Back In Black]

Cool trip! I think you'd need a train to London from Southampton (where Titanic sailed from!) which is about 2 hours. Then a train to Paris in the 'chunnel' is about 3.5 hours I think.

Great news on your Mrs starting a 'cottage industry'. We are starting our own business this year too, soon as we sell our house.

How was the Superbowl for you?

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

superbowl was good in the sense i went to my wifes mothers church for a superbowl party.. ate good food and had some good fellowship.. i love to play football but not very interested in watching other people play... the only player i followed was joe montana from notre dame thru san francisco 49ers... after that i pretty much quit watching..

well ive been havn probs waking up for cardio lately.. supposed to get up this am and do it but i dont even remember my wife trying to wake me up.. been sleepn hard lately.. think its cuz i have limited sleep anyways.. will prob get some cardio in at lunch.. on the treadmill...not at an incline though.. gotta give the ole tendon in the ankle a break

stem also i went to bed at 2100 last nite and didnt get around to askn wife for recipes but ill get em to ya soon

[Back In Black]

Mate, there's no hurry, the sooner she bakes them the sooner I'll have to test them and my cut is slow enough at the minute without cookies! Besides, it sounds like you need your beauty sleep!

Are you doing any later in the day HIIT cardio?

I don't understand what you guys call football. Like rugby, it's a game played by men with odd shaped balls. Good that you enjoyed the social side of it though.

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

was planning on doing a 3 mile run at steady/moderate pace cuz of my sore tendon... may try HIIT depending how i feel.. sunny and warm here today so ill prob run at the park havent been there since i was fat LOL... how would u rate a midday 3mile jog vs a 25min HIIT sprint session in effectiveness?? scale of 1-10 for each.. curious as to ur opinion.. as it relates to fatloss...

[Back In Black]

was planning on doing a 3 mile run at steady/moderate pace cuz of my sore tendon... may try HIIT depending how i feel.. sunny and warm here today so ill prob run at the park havent been there since i was fat LOL... how would u rate a midday 3mile jog vs a 25min HIIT sprint session in effectiveness?? scale of 1-10 for each.. curious as to ur opinion.. as it relates to fatloss...

Unless you wanna build up some steady state fitness then I would do HIIT. If you ankle will hold up. Pick a couple of points or set out markers about 60meters apart, sprint from one to the other then walk back and repeat. Obviously warm up first.

HIIT wins for fatloss, hands down, but sometimes it's nice just to get out, especially in the warmth, to do a steady state jog. So, if your ankle hurts and/or you are feeling a little tired for being maybe overtrained then go ahead and have a 'nice' run.

BTW temperature where I live at midday was zero degrees celsius!

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

yuck 8Celsius low here; 22celsius high today and not a cloud in the sky! been like that most of the winter this year..last yr it was cloudy and cold and rainy all winter.. if it hangs on another month we'll have basically had : summer,fall,spring,spring this yr good in my book..spring is my favorite season hands down!

[gbrice75]

405 is KILLIN' IT!!!

Did you post a set of posed pics yet... did I miss them? If no, what are you waiting for?

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

405 is KILLIN' IT!!!

Did you post a set of posed pics yet... did I miss them? If no, what are you waiting for?

hey GB thx for dropn in man.. yeh theres 2 sets on page 27.. taken a couple days apart.. id been getting alot of crap about my body hair (LOL) so i did a set shaved..its at the bottom of page 27...

still tryin to get these dang abs to pop out!

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

well stem did a half mile run and then 10 sprints.. man i forgot how tuff those things were my little layout is prob 100M long.. maybe a touch longer than that... i like sprints though.. so i got it in good today even though i slept thru this am ...

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

0430 this am i dragged my lazy butt outta bed and did:

5min warm-up
20 min HIIT
15 min LISS

feeln good about it

lunch:LEGS.... hope theyre not as sore as they were last week so i can get my 10 x 10 squats in.. stem i am carb loading every thursday to see how it affects me.. although i totaled up the carbs and they only added up to 147g.. dont know if that constitutes a "carb load"??.. cals = 2450

wat u think bout that stem????????? every 7days(LEG day)

[Back In Black]

Is the reasoning that it is because it is leg day? If you are that worried about it, I wouldn't have done HIIT on leg day, before or after. Or is it because the fat loss isn't happening quick enough?

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im pretty happy with how i look now.. could lose a little more fat in the chest and the abs but other than that im good.. i look smooth in the mirror now... have a decent line that u can see when i stand kind of at an angle in the mirror that i guess is my lat.. love handles pretty much gone... chest has decent shape.. basically a thin layer of fat over the abs mainly...

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

i think its more because after eating 100g carbs 7days/week for 4 months im looking for a good excuse to eat more carbs LOL.. to be honest LOL... i suppose i shouldnt huh?

[Back In Black]

There are various ways of manipulating carbs and calories to suit your training and goals. If you feel you need a change rather than just want a change then by all means, try it out. You can adjust protein down if you like to account for the increased carbs. If you don't adjust the protein and then, on a seperate day, are having a cheat meal, that'll be 2 days where your cals exceed what they are now, and not all good cals.

You could switch to a real basic carb cycling routine where you double your carbs 2 days a week, either seperate or concurrent days. If you do this I would recommend you make sure you train on the carb load days.

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

There are various ways of manipulating carbs and calories to suit your training and goals. If you feel you need a change rather than just want a change then by all means, try it out. You can adjust protein down if you like to account for the increased carbs. If you don't adjust the protein and then, on a seperate day, are having a cheat meal, that'll be 2 days where your cals exceed what they are now, and not all good cals.

You could switch to a real basic carb cycling routine where you double your carbs 2 days a week, either seperate or concurrent days. If you do this I would recommend you make sure you train on the carb load days.

if i did this would i have only green veggies 2 other days to compensate? and then have 3 days where im at 100g??

[Back In Black]

You don't have to but that is another way of doing it. Partly depends what fits into your schedule. I've never really ran a carb cycling diet. Not for 20 years anyway and I did it wrong!

Check back in your thread for what Gbrice does or Jimmyinkedup posted something recently, I'll see if I can't find it and post the link.