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

[naenae85]

Don't have to wait till next Monday to cut

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

Don't have to wait till next Monday to cut

hey naenae!

ur rite i dont have to.. but it takes a little mental prep for me.. running 4days of zero carbs + 2 total body glycogen depletion workouts is something i have to prepare for. its a pretty brutal schedule. also ill be doing am fasted cardio 5days per week.

rite now im getting 400g carbs and doing no cardio! a big shift!

i wanna enjoy one more week of being fat and lazy!

[bikeral]

What's up bro. Still at it I see. New avi looking good.

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

What's up bro. Still at it I see. New avi looking good.

hey man good to see u! u still on vacation or u back?

[bikeral]

hey man good to see u! u still on vacation or u back?

I am back and ready to go!

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

I am back and ready to go!

good deal AL! ill be back on the cardio/cutting diet with u next monday!

now GET TO IT!

[-KJ-]

good deal AL! ill be back on the cardio/cutting diet with u next monday!

So whats the stats now 405 and whats the plan with the cut??

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

^^ looks like were both gonna be cutting

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

200lbs 9.3%bf

UD2.0

3.5day low/nocarb
30hr 6000cal refeed
2days deficit moderate carb
repeat
until i stick (prob around 7.8%BF)

then
days 1-5: no/lowcarb
day 6&7: 800g carbs
repeat

2x per day cardio on this cycle hopefully to 5%bf (maybe 4 weeks)

prob an 8week cut.. then ill prob take 2 weeks at maintenance then bulk again who knows!

[< <Samson> >]

200lbs 9.3%bf

Nice!

Hey bro, I'm straight going for your stats. You seem to have a quite similar physique to myself. No crazy bad ass abs at even a low Bf%. I don't care too much though, I just want the rest of me to look solid too.

Gl, bro! Keep on the track of just getting better with time.

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

Nice!

Hey bro, I'm straight going for your stats. You seem to have a quite similar physique to myself. No crazy bad ass abs at even a low Bf%. I don't care too much though, I just want the rest of me to look solid too.

Gl, bro! Keep on the track of just getting better with time.

thx dude.. good luck and we are here for u

p.s. im working on the abs. its one area i never worked and im gonna try and change em up a bit!

[< <Samson> >]

thx dude.. good luck and we are here for u

p.s. im working on the abs. its one area i never worked and im gonna try and change em up a bit!

Awwe, thanks. . lol

But yeah, I am starting to concentrate on abs also. It just seems so genetic, I see people that never workout abs and just have a gnarly 8 pack.

Not to be a douche, but what are the rest of your stats? Bicep size, waist size and age.

Also how long have you been at "it" hard?

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

Awwe, thanks. . lol

But yeah, I am starting to concentrate on abs also. It just seems so genetic, I see people that never workout abs and just have a gnarly 8 pack.

Not to be a douche, but what are the rest of your stats? Bicep size, waist size and age.

Also how long have you been at "it" hard?

yeh theyre lucky fcukers

bicep: 16.75"
waist: 32"-35" (depending)
37 yrs old
been at it hard for 10months

[-KJ-]

Will definitely be subscribed for that plan..

Kicks off next Monday am I right?

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

yep next monday!

[< <Samson> >]

Thanks a lot bro, seriously damn near the same as me - 20 pounds of lardy goodness. You just got 5 years on me.

[naenae85]

Haha enjoy the week. 400g of carbs? Woh I'm gaining weight thinking about it

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

Haha enjoy the week. 400g of carbs? Woh I'm gaining weight thinking about it

LOL.. U think thats a lot naenae when i start my cutting diet i will eat 1300g carbs in 30hrs for my refeed!

Thats not a typo either (1300g)

[Brick]

LOL.. U think thats a lot naenae when i start my cutting diet i will eat 1300g carbs in 30hrs for my refeed!

Thats not a typo either (1300g)

What would you say the advantages are of your depletion, no carbs, refeed diet over say, what I am doing, 60/20/20 (morning/around workouts for carbs)? Is your stricter diet more designed to help propel into the 9,8,7 etc bf% whereas at a higher bf % (20) the body responds just fine to the low carb/ calorie deficit?

[gonejeepin]

Looking forward to watching your progress with the cut, good luck, and looking pretty beast in the new avi.

[milky01623]

Dude nice avi btw
Who takes all the photos?

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

I do. With the same app i told u to get

Ispybot for iphone...

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

^^ exactly.. When cutting IMO (and in Lyle MacDonalds opinion which is way more important) it is always better to do the simplest approach. For someone at higher bf% (16% or above) a standard cutting diet should work just fine. When u get lower and progress stalls it is then time to implement a more sophisticated/complex approach becaue the body doesnt like being at a low bf%.

this is where the carb cycle comes into play. There are many styles/forms of carb cycles. UD2.0 is the one ive found to work best for me.

Also IMO running strait low carb at the offset will leave room in the future when a potential plateau arrives to implement the carb cycle which hopefully should push the person thru the plateau and continue in the cutting process.

Leaving area for tweaking IMO is a good idea so that u have ammo if/when a plateau is reached.

At 20% bf u should have no prob cutting fat with a standard approach and IMO cycling carbs then is premature.

[Brick]

^^okay that is what I though. Simple approach with higher bf and more advanced to crush plateaus!

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

^^okay that is what I though. Simple approach with higher bf and more advanced to crush plateaus!

not only can it help break thru a plateau but also when u get lower in body fat it becomes tuffer to lose it cuz ur body wants to hang onto it. ur body sees low body fat as a threat. the lower it is the more likely (as far as ur body is concerned) u are to starve to death!

ur body doesnt know u can just go to the mac donalds drive thru!

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

oh yeh i almost forgot.. i tried 365 on the bench today and failed! felt weaker today when i did 315 warming up.. kinda had a feeling i wasnt gonna get it.. had it about halfway and thought i had it and then got hit with reality! sucked!

i would like to note my diet yesterday and the day before sucked. i had cheat meal sunday and didnt really eat alot after it and then yesterday didnt eat all my food and ventured out of the diet a bit and had 2 sandwiches. they were good! dont ever eat them. wonder if this mite have affected my performance?

if i cant get it friday then ill just have to wait til after i cut. unless i can get it while cutting which would be cool!

[Brick]

Sometimes I wish I would starve instead of having the option for those drivethrus!

[Brick]

Hey 405, if I'm low on my protein intake but close to my maxes in carbs and fats what's a good source of protein rich food besides whey (and low in C and F)

Also, I like to eat cottage cheese at night for my last meal. Should I incorperate these carbs into my daily allowance?

Thanks on advance as always for the good advice

[Back In Black]

Mate, do you live anywhere near Quitman in GA?

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

Mate, do you live anywhere near Quitman in GA?

300km from there. why?

[Back In Black]

300km from there. why?

I just read its illegal for a chicken to cross the road in that town!

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

That my friend from over the pond would be immense and more than likely a really good laugh
I'm up for it

ur rite. me 2. i dont know if SteM is quite that adventurous

I just read its illegal for a chicken to cross the road in that town!

yeh ive heard chicken jay walking has become a real problem down there! LOL

[milky01623]

SteM will you stop popping up like a jack in a box r u back full on yet?

[Back In Black]

SteM will you stop popping up like a jack in a box r u back full on yet?

Nope! And my names not Jack. And it's been a long time since I was in a box!!!!!

I'm about here and there at the minute, I'll be visiting your thread too. If I still recognise you!!!

[milky01623]

Nope! And my names not Jack. And it's been a long time since I was in a box!!!!!

I'm about here and there at the minute, I'll be visiting your thread too. If I still recognise you!!!

Please do you'll still recognise me lol

Hey 405 it's about time this friendly face was back what dya think?

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

Please do you'll still recognise me lol

Hey 405 it's about time this friendly face was back what dya think?

yeh i miss my buddy..

[milky01623]

yeh i miss my buddy..

Gee thanx an here's me thinking we're pals

[milky01623]

yeh i miss my buddy..

Gee thanx lol

[bikeral]

who is this guy stem that pops in here from time to time?

[milky01623]

who is this guy stem that pops in here from time to time?

Al I thin k he must be a dedicated follower of fashion as the songs lyrics go
They seek him here.
They seek him