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

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

try mountain biking for cardio, nothing boring about it!

mite be fun cajun the only prob is i live in savannah ga (no mountains)

[RaginCajun]

mite be fun cajun the only prob is i live in savannah ga (no mountains)

i lived in south louisiana and now live in the cement jungle of htown, and i still manage to find them!

[Tx89]

mite be fun cajun the only prob is i live in savannah ga (no mountains)

Was there last summer on vacation. Next time I come say hi ;-)

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

Was there last summer on vacation. Next time I come say hi ;-)

cool tx do it man!

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

another interesting take on IF. i am havn mexican tonite with pop in law and decided to skip 1/2 meal 2 and all of meal 3 to compensate. prob still be off on macros but it allots about 1300cals! thats a nice flexible thing

[gonejeepin]

another interesting take on IF. i am havn mexican tonite with pop in law and decided to skip 1/2 meal 2 and all of meal 3 to compensate. prob still be off on macros but it allots about 1300cals! thats a nice flexible thing

Seems like IF is a walk in the park for you compared to carb cycle, enjyoy that mexican!

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

Seems like IF is a walk in the park for you compared to carb cycle, enjyoy that mexican!

very much so and i did! thx

[RaginCajun]

so how are you liking the IF way of eating?

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

Modified IF Diet:

workout days: 2393cals, 304g pro, 207g carbs, 39g fat

meal 1: (PWO) 956cals, 122g pro, 88g carbs, 14g fat
10 oz chikn breast (bone in, skin and bone removed weight after cooking)
entire recipe blueberry oat pancakes (cup oats, cup eggwhites, cup cottage cheese, 140g blueberries)

meal 2: (1700)
12oz 96%FF beef
3/4 cup brn rice
green veg

meal 3: (2100)
12oz chikn breast (same as above)
1cup 2% cottage cheese
green veg

NON-workout days: 2220cals, 279g pro, 168g carbs, 49g fat

meal 1: (1300) 685cals, 76g pro, 83g carbs, 8g fat
10oz chikn breast
1 banana
cup oats
green veg

meal 2: (1700) 720cals, 78g pro, 66g carbs, 15g fat
12oz 96%FF beef
1/2 cup brn rice
green veg

meal 3: (2100) 815cals, 125g pro, 19g carbs, 26g fat
15oz chikn breast
cup 2% cottage cheese
2 tbsp almond butter (ground almonds basically)

and thats it. i did not factor in green veg macros or cals and the chikn is weighed after cooking cuz it has skins and bones when raw. (i like this way better than skinless, boneless. if i start gaining fat then ill re-evaluate)

[RaginCajun]

i may have to try what you have posted above but maybe lessen the carbs some and trade out rice for sweet pots.

[gonejeepin]

Just thought I'd stop by and drop a couple questions on you.

1. Any comments on the "a carb is a carb" thread?

2. Your thoughts on artificially sweetened drinks causing the same insulin response as sugar.

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

havent investigated diet soda and the like and its effect on insulin but i can tell u i drink 2-6 per day every day and have since i started my cut in october. hope that helps

[milky01623]

havent investigated diet soda and the like and its effect on insulin but i can tell u i drink 2-6 per day every day and have since i started my cut in october. hope that helps

I'm with you on that 405 I drink on average 1 1/2 lt - 2lt of diet pop (as us Brits call soda) per day

[mockery]

water water water!!

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

oh yeh weight today: 193lbs, bf% 7.97

i think im a pound or2 heavier than last week and last week bf was 7.92% ill double chek..

above was last sunday.

results of first week of IF: 195.2lbs 8.3%BF

LBM last week: 177.62lbs
LBM this week: 179lbs

gained 1.38lbs LBM
gained 0.82lbs FAT

NOT what i was looking for! weird though cuz i "feel" leaner as ive said all week. my lower back fat went down but stomach, thigh, upper back went up

not sure what im gonna do. may give it another week, however knowing i may be getting fatter is not good motivation to continue. LBM gain or not... wll have to give it some thought.

[GirlyGymRat]

above was last sunday.

results of first week of IF: 195.2lbs 8.3%BF

LBM last week: 177.62lbs
LBM this week: 179lbs

gained 1.38lbs LBM
gained 0.82lbs FAT

NOT what i was looking for! weird though cuz i "feel" leaner as ive said all week. my lower back fat went down but stomach, thigh, upper back went up

not sure what im gonna do. may give it another week, however knowing i may be getting fatter is not good motivation to continue. LBM gain or not... wll have to give it some thought.

what where u expecting???

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

what where u expecting???

well actually i didnt know what to expect but moreso a loss in bf and LBM to stay the same...

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

so anyways today is monday am and i am about to eat my food. at this point im thinking screw IF cuz i dont get my morning coffee and i gain fat. today ill be eating 3000 cals with about 300g carbs. my wife says its cuz im pissed about last week LOL. she may be rite! dunno what im gonna do now.

shoot i may go on a short bulking diet again. when i was fat my direction was clear. now that im not i can pretty much do whatever. last time i ate 300g carbs per day it took me 8 weeks to gain about 12lbs or so and when i cut back to original bf% i still has 10lbs on me. maybe ill do it again now.

either way im about to eat my dang blueberry pancakes because i want to

[milky01623]

so anyways today is monday am and i am about to eat my food. at this point im thinking screw IF cuz i dont get my morning coffee and i gain fat. today ill be eating 3000 cals with about 300g carbs. my wife says its cuz im pissed about last week LOL. she may be rite! dunno what im gonna do now.

shoot i may go on a short bulking diet again. when i was fat my direction was clear. now that im not i can pretty much do whatever. last time i ate 300g carbs per day it took me 8 weeks to gain about 12lbs or so and when i cut back to original bf% i still has 10lbs on me. maybe ill do it again now.

either way im about to eat my dang blueberry pancakes because i want to

Once again my mouth is watering and I'm starving whilst you mention you're about to eat pancakes!!!!!!! Have you got CCTV in my truck?

Tell ya what dude you bulk cos if you look as good as you do in your avi with a 10lb increase how good will you look with another 10 ;-)

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

Once again my mouth is watering and I'm starving whilst you mention you're about to eat pancakes!!!!!!! Have you got CCTV in my truck?

Tell ya what dude you bulk cos if you look as good as you do in your avi with a 10lb increase how good will you look with another 10 ;-)

i like the way u think milky! sit on my butt all day and eat carbs and do no cardio and lift 3-4x per week sounds pretty good! maybe i can get my bench up to 365 or better. im shootn for 405 anyways at some point.

[RaginCajun]

being it was only a week, do you think that maybe your body was adapting to the change in eating, thus making you store some fat in areas that males store it?

[bikeral]

so anyways today is monday am and i am about to eat my food. at this point im thinking screw IF cuz i dont get my morning coffee and i gain fat. today ill be eating 3000 cals with about 300g carbs. my wife says its cuz im pissed about last week LOL. she may be rite! dunno what im gonna do now.

shoot i may go on a short bulking diet again. when i was fat my direction was clear. now that im not i can pretty much do whatever. last time i ate 300g carbs per day it took me 8 weeks to gain about 12lbs or so and when i cut back to original bf% i still has 10lbs on me. maybe ill do it again now.

either way im about to eat my dang blueberry pancakes because i want to

Sounds like a plan. I had a nice double batch of protein pancakes with frozen blueberries yesterday.

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

being it was only a week, do you think that maybe your body was adapting to the change in eating, thus making you store some fat in areas that males store it?

could be cajun. not getting my am coffee with creamer didnt help my decision i couldve prob given it another week but i tell u i enjoy that am coffee! i suppose im waffling around rite now. like i said earlier when ur fat the direction is clear cut. rite now its a bit more gray. i wouldnt mind putting on another 10lbs LBM.

long term i would not be happy without my coffee! and i have to have creamer dammit!!!

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

Sounds like a plan. I had a nice double batch of protein pancakes with frozen blueberries yesterday.

yeh that makes for a good day!

another one of my fav meals is 1/2 cup (dry) brn rice and 8oz lean ground beef. i put it into a bowl and add some low sugar ketchup, garlic powder and tabasco. mix it all together and eat it with a spoon! awesome PWO meal! or anytime. kind of a red rice with meat deal.

that low sugar ketchup only has 25g sugar in the entire bottle.

[bikeral]

yeh that makes for a good day!

another one of my fav meals is 1/2 cup (dry) brn rice and 8oz lean ground beef. i put it into a bowl and add some low sugar ketchup, garlic powder and tabasco. mix it all together and eat it with a spoon! awesome PWO meal! or anytime. kind of a red rice with meat deal.

that low sugar ketchup only has 25g sugar in the entire bottle.

Yea I like ground beef with brown rice. I usually just add hot sauce but I'll give this a try.

[RaginCajun]

could be cajun. not getting my am coffee with creamer didnt help my decision i couldve prob given it another week but i tell u i enjoy that am coffee! i suppose im waffling around rite now. like i said earlier when ur fat the direction is clear cut. rite now its a bit more gray. i wouldnt mind putting on another 10lbs LBM.

long term i would not be happy without my coffee! and i have to have creamer dammit!!!

hahahaha! it took me a while to get use to not eating in the AM, prob 2 months. i just do splenda in coffee and sometime splurge with a lil vanilla creamer.

[RaginCajun]

yeh that makes for a good day!

another one of my fav meals is 1/2 cup (dry) brn rice and 8oz lean ground beef. i put it into a bowl and add some low sugar ketchup, garlic powder and tabasco. mix it all together and eat it with a spoon! awesome PWO meal! or anytime. kind of a red rice with meat deal.

that low sugar ketchup only has 25g sugar in the entire bottle.

where i am from, we call that dirty rice!

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

dirty rice is good dude! other than pancakes its my fav meal! sometimes i have it twice in a day!

well had a good chest/bi workout today. managed 275 x 7 reps and prob couldve gotten 8 but i had no spotter. had a great pump going on and did some cable flyes with no shirt on in front of the mirror! hit it hard today! chest was on fire by the end!

[bikeral]

You guys always make me hungry. Dirty rice reminds me of Bojangles. I spent a week at Research Triangle Park NC a few years ago and had this almost every day.

[digsy1983]

sounds like your minds set for the BULK??!! you've cut down to 8%BF and now debating bulking back up for lean gains, would you if had the chance to go from 12%BF then bulk up to roughly the lean weight that you want or would you still do it how you've done it with the 8%BF?
i'm pondering when i should bulk, according to calipers and internet site i'm at 13.67 BF%. i've been losing weight now for best part of 18 months and getting sick of it so now fancy a gud lean bulk and just a break from cutting. was thinking about reaching 12% then bulking (just so i know i can reach 12%).

[gonejeepin]

Go for the bulk, chase down that 405 bench you want! I'm sure you could do it without your bf% getting out of control.

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

have u tried cycling ur carbs digsy?

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

Go for the bulk, chase down that 405 bench you want! I'm sure you could do it without your bf% getting out of control.

thx man i dont know if ill get it this time but if i could hit 365 or 375 id be good. ill cut when i get to 10% (ish) or whenever i feel too fat! LOL

[milky01623]

New avi dude? Lookin good
Still trying to get a pic done lol

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

New avi dude? Lookin good
Still trying to get a pic done lol

yeh i get bored with the same one easily

[AXx]

Still loving IF brother?

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

Still loving IF brother?

nah gave it up. gained 2lbs. was tryin to cut bf% and not gonna give up my am coffee with creamer to gain weight and fat. i can do that without IF! maybe some other time when i have more patience.. i learned a bit in the short time (1week) i did it. good enuff.

now im doing a 4-8week bulk. (im hungry and wanna eat)

[AXx]

nah gave it up. gained 2lbs. was tryin to cut bf% and not gonna give up my am coffee with creamer to gain weight and fat. i can do that without IF! maybe some other time when i have more patience.. i learned a bit in the short time (1week) i did it. good enuff.

now im doing a 4-8week bulk. (im hungry and wanna eat)

I understand man. Good luck

[mockery]

thx man i dont know if ill get it this time but if i could hit 365 or 375 id be good. ill cut when i get to 10% (ish) or whenever i feel too fat! LOL

you have evolved into a woman. Yes those lululemon pants make your ass fat! , its not the pants though, its your ass!!

[digsy1983]

have u tried cycling ur carbs digsy?

Not carbs cycled to any great degree. I'm contemplating it, but also thinking about a bulk. I've droped a load of excess weight and I'm happy with the results but not as lean as id like so i know im gona have to drop more bf but im kinda missing having a bit of bulk after years of being 105kg +. im just trying to figure out when best to bulk up. i still wana reach the 12%bf target so in no great hurry.

gud avi pic aswel bud! all that fasted cardio looks good on you!