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

[Back In Black]

So, if on your refeed day, your macro's allow for it, then yeah why not. Only your results will tell you if it's an issue or not. I'd still try and keep the fat content of any carb laden meal down to about 10g. May mean you get to eat 2 sandwiches but at different meals each one! Your refeed is a carb refeed, remember.

And jelly is something we put in trifle! Not the same as your jelly! You may call that jello?!

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

ok gotcha.. gonna be tuff to eat peanut butter of any amt on a sammich and be below 10g fat.. about 1tbsp .. my main other question is the amt of carbs i refeed with.. ive actually been refeeding with prob 175g carbs.. do u think 300g would be better ?? a few things i read put carb refeeds higher than that in the 400-600g range.. something like 3-7g per lb of lbm... ive got about 170lbs lbm... so thatd be 1.76g carb per lb of lbm.. ?? thanx buddy

[Back In Black]

No harm in trying different levels, maybe start at 240-260g and see how you go. I've done a keto diet before and I absolutely despised the carb load day of only 400g.

All I will say is this. Don't try to over engineer changes to a regime that is still working great gains (losses) for you. You have been cutting a long time, I know, and you are probably bored of it a little by now. Even if you took a week at 180g carbs per day, then get back on it as it is, that may help!?

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

yeh i think ur rite.. im bored.. i didnt realize how much i like to eat carbs either seems most of the stuff i wish i could eat i can t eat not because of the fat but because of the sugar! whole wheat bread (PB and J's) cereal, fruit, milk, crackers, crisps, bbq sauce, pasta, a bigger serving of oats than 1/4cup at a time.. LOL.. thats like 2 bites for me..

180g carbs for a week huh?? hmm .. interesting... i suppose id be concerned that that would slow my progress down more than a day with 300g carbs.. im not into slowing progress...

[Back In Black]

Mate, adjust your other macro's to suit. You know my macro's at a similar cal content to yours when cutting are

Carbs - 175g (3x50g complex remainder from veggies)
Pro - 250g
Fat - 45g

Thats about 2100 cals.

Try it for a week if you like, it shouldn't send you backwards.

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

ok ill try that out next week .. prob be a nice change.. i suppose im willing to give up the pb for a week to hit 45g fat... ill see how it works out .. maybe still can have a 16g spoonful instead of 32g... u know its amazing how much substance carbs add to a meal.. u really notice it when u dont eat them for an extended period..

today is daughters birthday so were going to the japanese restaurant for dinner per her request.. looks like stir fry food with fried rice on my agenda tonite! obviously a cheat meal.. ill try to take it easy with the shrimp sauce.. that stuff is like sex in a bottle!! LOL

[Papiriqui]

ok ill try that out next week .. prob be a nice change.. i suppose im willing to give up the pb for a week to hit 45g fat... ill see how it works out .. maybe still can have a 16g spoonful instead of 32g... u know its amazing how much substance carbs add to a meal.. u really notice it when u dont eat them for an extended period..

today is daughters birthday so were going to the japanese restaurant for dinner per her request.. looks like stir fry food with fried rice on my agenda tonite! obviously a cheat meal.. ill try to take it easy with the shrimp sauce.. that stuff is like sex in a bottle!! LOL

Sex in a bottle!! LMFAO

[gbrice75]

u know its amazing how much substance carbs add to a meal.. u really notice it when u dont eat them for an extended period..

Totally! In another month i'll be going back to my cut diet which has me eating zero starchy carbs for 3 days, and for 3 other days only 3 meals will contain them. Suffice it to say i'll be eating a LOT of plain old protein... gonna be a tough adjustment after slamming 75g carbs in every meal including before bed!

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

Ok SteM ive been thinking.. (uh oh) yeh i prob shouldnt do that.. This i wat im thinking.. I think boredom is a big part of my prob.. My diet and workout has lost its challenge.. Its just routine.. And while my bf keeps dropping its not producing what im looking for (ripped abs)... So i figd id give it another week or so and if i dont start seeing them i need a chAnge.. Anything!!

Ive got 73 days from today to be ready for this cruise.. I look ok but i wanna be cut man! Cut! Ill go extreme hardcore.. Need some guidAnce.. Weightlifting wise i think im ok i can do the workout u gave me in the beginning which i liked .. What i need is the maniac's diet and cardio programme to get this shit off me dude!!

I need to be challenged and hurting and feeling like what im doin is getn it dun.. I can do 305pro 101carbs 56 fat with 45min am cardio in my sleep!!

This way ill know i did everything i can do.. Rite now i feel like im on cruise control doing 5 mph over the limit.. I wanna be on the opposite side of the road with the pedal to the floor and a shotgun in my lap looking out for the cops!!!

Any suggestions???

[Back In Black]

Actually mate, if you can do all that in your sleep, then that is perfect. As boring as it may be, you get results every week. Most people don't get that. Most people fail on their diets because they can't stick to it.

Seriously, if you really feel th eneed to change because you are gonna purge big time, then do the carb thing I suggested for a week. If not, stay on man, even comp bodybuilders worry when getting ready for comps, they just stick with it and look how they look at the end of the day.

Next cut will be so much easier, because you won't be as overweight at the start!

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

When u say "purge big time" what do u mean? Eat a bunch of junk?? Thats not how i feel.. I dont feel like im doing enuff...

[Back In Black]

You are doing just right. The last bit is really tough especially if you haven't been there before/for a long time.

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

The voice of reason thx man ..

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

well daughter's birthday is behind now.. tried to stay as healthy as i could.. its funny how by nature whenever we have anything celebratory or really gather in any way our tendency is to eat food thats really bad for us...

lunch:legs

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

had a good leg day today.. still pluggin away..

squat:
1. 10 x 135
2. 10 x 185
3. 10 x 225
4. 10 x 225
5. 10 x 225
6. 10 x 275
7. 10 x 275
8. 10 x 275
9. 10 x 275
10. 10 x 315
11. 10 x 315
12. 10 x 275

DUN DUDE..

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

WEll i have been having a "fat day" today.. At roughly 12% bf i didnt think that was possible LOL.. im here to tell ya IT IS!!!!

Maybe cuz of the fried rice and cake and stirfried ribeye i had last nite LOL.. Either way i did 30 mins HIIT when i got home from work.. Yes stem after doing legs ramped it up a bit too.. Usually i do 15 sets at level 5 for 30 secs and level 3 for 90 secs...

Today i did level 6 for 30 secs level 3 for 60 secs.. And i did 16 sets.. Pretty tuff.. I think it equalized how it was in the beginning

Needless to say i should sleep well tonite..

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

well i got it dun today in the am.. little prob getn outta bed.. gives new meaning to the statement i can do am fasted cardio in my sleep huh stem?

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

Well bed time is here.. 0430 fasted HIIT comes quik.. Btw im still feeling fat.. Although i didnt in the am.. Funny how that works.. Wonder if anyone else is like that.. Woukd be nice to feel as thin in the pm as i do in the am see yall tomorrow..

[slfmade]

Well bed time is here.. 0430 fasted HIIT comes quik.. Btw im still feeling fat.. Although i didnt in the am.. Funny how that works.. Wonder if anyone else is like that.. Woukd be nice to feel as thin in the pm as i do in the am see yall tomorrow..

Hell Yes. I think I look like Hell at night especially on my lift days when I'm stuffing three 1000+ calories meals down my throat in a 6-8 hour period. I almost look pregnant! So you're not alone.

Also....Somehow on Friday Nights I'll go to bed at say 192lbs and wake up at 185lbs!!! How the Hell does that happen??? I'm not going #2 before I weigh in...I pee when I wake up but I know I'm not losing 7lbs by draining my bladder. It's weird!

How are you liking fasted HIIT? I know people say you won't go catabolic doing HIIT fasted, but I've still been doing fasted LIC just to be on the safe side. What's been your experience and how long have you been doing it this way?

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

funny slf yeh similar to me.. i dont fluctuate that much in lbs though..

as far as fasted HIIT.. no prob losing lbm to this point..ive been doing it for about a month i guess.. its off and on though.. i usually dont do it 2 days in a row.. i tell u its tuff going from a dead sleep to HIIT in about 15mins time LOL.. makes it harder to get out of bed especially when its 0430(like today) knowing once my feet hit the floor what i have to do...

on a side note im thinking starting monday im gonna cut out the soy sauce.. curious as to if my bf% is low enuff for it to affect me now?? SteM ?? ive been feeling kinda "jiggly" here in the last few days. mainly since i went out to dinner... jiggly is not a good feeling LOL.. for the past month ive been eating soy sauce on everything..literally just about.. i use reduced sodium but i know its still got a ton.. meal 2 i have chikn and broccoli.. both cookd in soy sauce .. meal 4, and meal 5 are the same.. so 3 out of 6 meals... plus in meal 6 i have a chikn breast thats been cookd in soy sauce so 4 out of 6 meals.. and theres always some gravy type stuff left when i finish and i drink that LOL..
kg
so basically im thinking of eliminating it and seeing if the jiggly feeling goes away.. not to mention its not healthy to have that much salt.. it sure makes the food taste better though..

this am i did 35mins fasted cardio.
3min warmup
16 sets 30sec/60sec
7 mins (or so) with HR bout 156 BPM..

so i got it in this am... lunch: shoulders

oh yeh slf my starting LBM was 75.49kg at 213lbs
my current LBM is 77.97kg at 189lbs

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

had a decent shoulder and arm wkout today.. also started doing abs .. getn a little frustrated cuz im tryin to get this last 5-10lbs fat off and its going SLOW MAN took a couple photos trying to see if abs r comin in better and i lookd fatter than i did 10 days ago! im sure it was cuz i was tryin to flex them difft than i usually do but still! will be interested to see bf% chek tomorrow... also drank 140oz water today to try to get rid of this water retention if thats what it is

[slfmade]

Have you ever thought about running some ECA or Clen? It works really well for the guys trying to get off that last little bit!

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

yeh ive actually been considering it.. funny u mention it.. i did the EC stack a few yrs ago and droppd decent weight then..i did not get as lean as i already am now so being here and starting it mite be the ticket!

i was kinda hesitant to use the aspirin due to blood thinning deal.. what is it: 25mg ephedrine/ 200mg caffeine/ and how much aspirin?

dont u start with one stack per day and do that for like 2 or 3 days then go to 2 stacks per day and then possibly 3 per day for 2 weeks then take 2 weeks off or something like that?

also what does the aspirin do again? something to do with a thermogenic pathway or something?

[slfmade]

yeh ive actually been considering it.. funny u mention it.. i did the EC stack a few yrs ago and droppd decent weight then..i did not get as lean as i already am now so being here and starting it mite be the ticket!

i was kinda hesitant to use the aspirin due to blood thinning deal.. what is it: 25mg ephedrine/ 200mg caffeine/ and how much aspirin?

dont u start with one stack per day and do that for like 2 or 3 days then go to 2 stacks per day and then possibly 3 per day for 2 weeks then take 2 weeks off or something like that?

also what does the aspirin do again? something to do with a thermogenic pathway or something?

As for the breakdown...You're correct. 25mg eph, 200mg caff, and it's (if I'm not mistaken) 90mg of asprin. I've always just used the baby asprin. As for what the asprin does....your guess is as good as mine. I've never really understood the reason behind, but I've never been to concerned with taking 1-3 baby asprin per day. I figure...a guy smarter than myself figured out that for whatever reason, asprin helps the process, so that's what I do.

That being said. I know many guys say it's useless.

I've never used ECA for weight loss, but I know that most that do use it 3 times a day. I've only ever used it as a pre workout boost, and it's one hell of a boost. I feel like I'm on crack for 3-4 hours after taking it.

Since I've never used it for weight loss I can't tell you if ECA or clen is better; however, I personally like the way clen makes me feel better.

I compare ECA to (as said before) being on crack for 3 hours and my heart feels like I've been sprinting for the same amount of time. Clen on the other hand seems much milder but last longer. So for me it's like jogging all day long. Clen still makes me a bit jittery, but I like that.

At the end of the day I feel (and I have no medical basis for this statment) that jogging for 16 hours it better than sprinting for 3 hours 2-3 times a day. Again this is the way I feel, and could be very different for you.

As far as time on.....I know someone recently said that ECA can be used for something like 20weeks straight or something like that. Where as clen is to be ran 2 weeks on 2 weeks off unless you add some Keto to the mix to upregulate your B2R's.

I would really do some research on which might be better for you. I know SGT. Hartman is big fan of ECA....he might have the scientific knowledge behind ECA that I just don't have. If you have any questions about clen...I can help with that.

I will say that I think either could help you a lot. I give a lot of guys shit on here for taking stuff to early, but I think at your current bodyfat...it would help quite a bit in getting off that last little bit of fat.

[GirlyGymRat]

Wow! I didn't realize you were in the low 20s just 5 months ago. That is huge considering you started in Oct right before all the "food holidays".

The last time I was measured with calibers was in April. I thought it was more accurate then that hand held device. Of course it was lower, which is why I liked the calibers better...LOL!!!

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

WEll weekly bf% i didnt like the results..last week i was 8.57% and this week im 8.65% .. obviously its a negligible difference but its not a drop.. Also last week i weighed 190lbs and this week i weigh 187lbs..

Lbm last week: 173.73lbs
Lbm this week: 170.83lbs

Now im pretty sure i didnt lose 3lbs lbm in one week either.. I hate the idea of havn to wait another week to see if i need to adjust anything.. I have been hungry alot more often this week... Syrength has been ok.. No drop there.. Actually an increase in chest and legs...

I HATE feeling like ive stagnated!

[GirlyGymRat]

oh, and cudos on getting into the 8's naturally. a hugh accomplishment!!

[GirlyGymRat]

how do you measure the bf% to such exact numbers? do you have a special tool just for body fat. I have a scale that calculates it but mine is not that accurate.

the trainer at the gym had a hand held device. told me to tighten and flex every muscle in my body and it spit out a percentage. Seemed kindof lame to me.....

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

Thx ggr.. We have calipers and my wife cheks me every sunday.. They give u a mm measurement and then u plug those in online along with ur weight and it tells u ur bf%..

If ur gonna get sum and have the money id get harpenden calipers.. Theyre bout 300-400$ but the best for accuracy.. Of course u gotta have someone who knows how to do it too not sure if im truly that low (prob not) but it def tracks losses and gains.. When i started 5 months ago i was 21.87%

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

SteM i put togethr a carb cycle.. Funny how i do this on the weekend when i have time to think and no one's around lol.. But ive gotta get approval from my mentor so here it is...

Sun: high (off) 2750cals/306p/252c/46f

Mon: mod (chest) 2259cals/291p/154c/41f

Tue: mod (back) same as above

Wed: mod (legs) same as above

Thu: low (cardio) 1877cals/297p/50c/37f

Fri: low (shoulders,arms) same as above

Sat: low (cardio) same as above

On low days all carbs come from broccoli and asparagus only! I eliminated cottage cheese on low days.. Natty pb has been eliminated alltogether..

Basic moderate diet: 2259/291p/154c/41f

1. 1whole egg, 5 whites, 1/2cup oats, sug free jam

2. (pre w/o) 5oz chk, 4 oz yam, 255g broc

3. (PWO) 2scoops whey, 1/2cup oats, sug free jam

4. 6oz burger, 255g broc

5. 5oz chk, 10spears aspar

6. 5oz chk, 255g broc, 1 cup cott cheese

Low carb day: 1877/297p/50c/37f

1. 1whole egg, 5whites, 3oz burger

2. 6oz chk, 255g broc

3. 2scoops whey

4. 6oz burger, 255g broc

5. 6oz chk, 10aspar spears

6. 6oz chk, 255g broc

High carb day: 2750/306p/252c/46f

1. 1whole egg, 5whites, 1cup oats, 1 sug free jam

2. 5oz chk, 5oz yam, 255g broc

3. 2scoops whey, 1cup oats, 1serv sug free jam

4. 6oz burger, 5oz yam, 255g broc

5. 5oz chk, 10 aspar spears

6. 5oz chk, 1cup cott cheese, 255g broc

Am fasted cardio mon-sat: some interval some steady state.. Prob alternate days.. 45 mins everyday .. On interval day ill do 32mins intervals at 30/60 fast/slow with warmup and 10mins moderate at the end..

On low carb days ill have 10g bcaas prior to cardio, after cardio, in the afternoon...

Every other day ill just have bcaas prior to cardio.. Plan on going at least 14 days without deviation (cheat) maybe longer...

I suppose if need be i could do a 3 day split but itd be mon, tue, wed getting all my lifting dun then.. Maybe:

Mon: chest, bis
Tue: back, shoulders
Wed: legs, tris

This way all my lifting is dun on days where im eatn carbs.. ??

[Back In Black]

Mate, I have some catch up to do on your thread which I can't do til later. Don't worry I haven't forsaken you!

[gbrice75]

Your diet looks pretty good to me - admittedly I glanced it over and didn't go through with a fine toothed comb (isn't that what Stem is for??!! ) - as stated in my thread, the macro split is VERY similar to what I cut on last summer, and will be starting again in a month.

Re: ECA - I ran ECA and T3 for the first 2 months of my cut. I wouldn't be worried much about the aspirin; we're talking about a tiny amount, 3x daily.

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

^^ good deal thx man im hopin SteM has the time to chek out my plan i know he doesnt carb cycle (obviously cuz he doesnt have to).. I on the other hand feel my progression has slowed.. Im hoping this will kick it back in as well as motivate my dedication.. Ive become bored.. The refeed every 7 days and the xtra 50g carbs mon-wed will be motivation to make it thru the low carb days which r gonna add a challenge to the situation which i like..

Well im off work today.. Just finished fasted intervals.. Were tuff.. Did:

5min warmup
18 sets 30/60 fast/slow
13mins moderate (150bpm)
2min cooldown

Was a tuff but good workout.. Just finished breakfast.. Gonna give in 1 1/2 hrs and have pre w/o meal and go do chest..

[gbrice75]

The refeed every 7 days and the xtra 50g carbs mon-wed will be motivation to make it thru the low carb days which r gonna add a challenge to the situation which i like..

Trust me, you will most definitely look forward to those carb days... especially that refeed day... it's like a God-send!!

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

well just finished chest and abs.. had a good workout figd id post a couple pics since this will document where im at startn this carb cycle.. the old stubborn abs r startn to try to pop thru comments or suggestions welcome ...

[BrownGirl]

Good job! Those abs sure are starting to show!

[Papiriqui]

Good job! Those abs sure are starting to show!

X2^^ Definitely seeing those abs and beginning to feel some jealousy lol Keep up the great work bud!!!

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

Thx bg and pap

Man getn up and doin cardio today was a chore.. Got it dun nonetheless... It was also kinda tuff.. Think my E2 is low.. Gonna try and get bloodwork thursday...

[Back In Black]

Bollocks. You look better than me now

[gbrice75]

Bollocks. You look better than me now

x2 (about me, not you Stem lol), wtf!?!?