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

[-KJ-]

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

How are your energy levels? How is your recovery? how is the hunger.. this is interesting

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

How are your energy levels? How is your recovery? how is the hunger.. this is interesting

enegy is ok on the first day but is a lot lower by the second.

recovery is ok but im only lifting every 3 days and running peptides.

hunger comes and goes. it can be a real bitch and is appearing to have somewhat of a cumulative effect.. sometimes it seems even when i eat and am full im still hungry (if that makes sense)..

[bikeral]

enegy is ok on the first day but is a lot lower by the second.

recovery is ok but im only lifting every 3 days and running peptides.

hunger comes and goes. it can be a real bitch and is appearing to have somewhat of a cumulative effect.. sometimes it seems even when i eat and am full im still hungry (if that makes sense)..

Makes sense to me. Happens every day post workout.

[Zodiac82]

NO..

monday:
eat all day (3000cals) have last meal around 2000 (which is when my "fast" starts)

tuesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

wednesday:
wake 0500, fast all day long, do 60min cardio (moderate) and then 30min HIIT in the PM, eat 600cals @1900-2000 (23-24hrs fasted)

repeat cycle..

405 is there a particular reason u dont do HIIT in the am vs pm....is it more of not be "motivated" to do somethin that extreme knowin ur gonna be fasted for a while....or maybe lack of nutrients or fuel to do it.

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

^^just works best with my schedule.. sometimes i actually do HIIT in the am actually.. of course i am fasted for both cardio sessions so IMO it doesnt matter. the HIIT in the PM seems itd be good for EPOC while sleeping..

[Zodiac82]

^^just works best with my schedule.. sometimes i actually do HIIT in the am actually.. of course i am fasted for both cardio sessions so IMO it doesnt matter. the HIIT in the PM seems itd be good for EPOC while sleeping..

oh ok gotcha

[-KJ-]

hey 405.. currently working out a diet here and wanna keep carbs to 80-100 or less for my cut...

do i count the carbs that come from greens in here? I understand that they must be taken into account for calories..?
Cheers Pal

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

hey 405.. currently working out a diet here and wanna keep carbs to 80-100 or less for my cut...

do i count the carbs that come from greens in here? I understand that they must be taken into account for calories..?
Cheers Pal

i wouldnt count them.. u planning to refeed? if so how often and with how many carbs?

[-KJ-]

i wouldnt count them.. u planning to refeed? if so how often and with how many carbs?

So I can take in 80-100g Carbs from complex sources (Mainly oats/Sweet Potatoes and rarely Basmati Rice).

Em considering I carry a good bit of fat.. dont plan on refeeds until after day 14-21 and then every 14 days. Im not too sure. Maybe increase carbs by an extra 125g (600cals) maybe too much.

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

So I can take in 80-100g Carbs from complex sources (Mainly oats/Sweet Potatoes and rarely Basmati Rice).

Em considering I carry a good bit of fat.. dont plan on refeeds until after day 14-21 and then every 14 days. Im not too sure. Maybe increase carbs by an extra 125g (600cals) maybe too much.

if ur running 100g carbs per day id refeed evry 14th day with 250-300g carbs total that day..

[-KJ-]

if ur running 100g carbs per day id refeed evry 14th day with 250-300g carbs total that day..

yeah well im almost finished number crunching and will have a full plan posted up and ready to run with by monday for all you to look at. May turn it to a log

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

u need 10-12 sets per body part (5-6sets for minor body parts) to fully deplete muscle glycogen. i spread mine over 2 days and recommend u do the same. heres a good sample:

flat bench (incline)
rows (lat pull)
curls
tri press


shoulder flyes (shoulder press)
leg press
leg curl
calves

i grouped them together in giant sets. its important also to have weight set properly. typically 60% of ur 1 rep max is close and adjust as u have to.

45-60secs per set (time under tension) with a slow negative.. its freaking brutal as heck and u will feel like quitting, puking, dizzy, nausea, dying, having heart attack! if u dont feel this way halfway thru ur not doing enuff weight and ur probably going to fast..

the alternatives were in parenthesis. its not too important exercise selection as it is weight and time under tension and total sets.. usually id do 3 giant sets of the first group, then do 3 giant sets of the second group, take a short break (5-10mins) then repeat except do 2-3 giant sets of each and call it a day. (u will be more than ready to). do the same thing again the next day..

[Brick]

u need 10-12 sets per body part (5-6sets for minor body parts) to fully deplete muscle glycogen. i spread mine over 2 days and recommend u do the same. heres a good sample:

flat bench (incline)
rows (lat pull)
curls
tri press

shoulder flyes (shoulder press)
leg press
leg curl
calves

i grouped them together in giant sets. its important also to have weight set properly. typically 60% of ur 1 rep max is close and adjust as u have to.

45-60secs per set (time under tension) with a slow negative.. its freaking brutal as heck and u will feel like quitting, puking, dizzy, nausea, dying, having heart attack! if u dont feel this way halfway thru ur not doing enuff weight and ur probably going to fast..

the alternatives were in parenthesis. its not too important exercise selection as it is weight and time under tension and total sets.. usually id do 3 giant sets of the first group, then do 3 giant sets of the second group, take a short break (5-10mins) then repeat except do 2-3 giant sets of each and call it a day. (u will be more than ready to). do the same thing again the next day..

I see the advantage using leg press over squat and machines over free weight for ease and simplicity for the sets.

When you do your sets are your last few reps hurting (as in to failure) or are you still able to squeeze out a few on first set. Less on 2nd. Failurish on 3rd?

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

yeh fatigue sets in but u dont want to be at failure, u just want to struggle to get the last few reps in on sets 2 and 3.. itll take a little while. give urself 2 weeks (4 depletion days) and u should have it pretty well figured out.

[Brick]

yeh fatigue sets in but u dont want to be at failure, u just want to struggle to get the last few reps in on sets 2 and 3.. itll take a little while. give urself 2 weeks (4 depletion days) and u should have it pretty well figured out.

Bingo. Can't wait!

[Brick]

Slick new avi!

[energizer bunny]

Slick new avi!

yep...looking very lean man.....great work mate.

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

i suppose i should note this weekend marks halfway thru this hard cutting phase (3weeks) and i am very happy with the results so far!. i may end up going longer i dont know because the steroids i planned on doing have not worked out like i originally planned.

right now the only things im on are test cyp at 200mg per week and peptides (mod grf, ghrp-2) and naturally the L carnitine.. but not on the primo and waiting for anavar which i think is what im gonna run. will prob consider going 4 weeks once it gets here..

lesson learned: next time i plan on doing anything involving steroids i will wait to have the steroids present and in my possession before i implement whatever i plan to do!

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

thx man

[Brick]

You're only planning to run var for 4 weeks?

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

You're only planning to run var for 4 weeks?

at this point yes.. i am in the testing it out phase. eventually i may run a test cycle at 500-600mg per week at which time i may look into running var then at the conclusion. it being an oral and the first time ive done anything other than test im not gonna go big or long. i am lean enuff to where i should be able to see what it can do... we'll see. i havent made any final decisions yet. i still gotta get the damn stuff!

[Brick]

at this point yes.. i am in the testing it out phase. eventually i may run a test cycle at 500-600mg per week at which time i may look into running var then at the conclusion. it being an oral and the first time ive done anything other than test im not gonna go big or long. i am lean enuff to where i should be able to see what it can do... we'll see. i havent made any final decisions yet. i still gotta get the damn stuff!

At your level of fitness I agree with your logic

[SlimmerMe]

WOWSA 405! You look........wonderful..........just absolutely wonderful......

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

WOWSA 405! You look........wonderful..........just absolutely wonderful......

thx slim!

[Bodacious]

Hey 405 so while ur cutting you are also taking test ??? I have thought about just picking some test up at like complete nutrition a bottle I know its nothing like the test you have. But you have to run and AI and also a PCT with that don't you. Don't know enough about it to do that. Just thought taking test you can with stand a lot more protien? Which would contradict losing weight.

Last year I got down to 200 I am now around 210 wanna get down to around 197-200...before may cruise time..lol... But I am also 6'5 so that's pretty lean for me. Thanks for all the help

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

BOD POD today.. who woulda thought id be pissed with this! LOL..

theres no way in 2 months of cutting ive only lost 0.6%bf esp by how difft and more lean i feel..

[Brick]

BOD POD today.. who woulda thought id be pissed with this! LOL..

theres no way in 2 months of cutting ive only lost 0.6%bf esp by how difft and more lean i feel..

Maybe you put on a bit of muscle and lost some water weight but fat stayed around the same on your body?

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

Maybe you put on a bit of muscle and lost some water weight but fat stayed around the same on your body?

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..

[Brick]

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..

http://digitalcommons.usu.edu/cgi/vi...20bod%20pod%22

University study on bop pod vs DXA.

States a standard deviation of 2.4. And results off by as much as 3.6% and since it is a precise calculation I would use a level of significance of 0.025

Not knowing the rest of your information or having a large sample size we can't know exact but we can come to a few early conclusions with this early data.

Scenario:

1) your last bod pod (hence known as BP) underestimated/spot on/over your BF and the new one either: over estimated, spot on, under estimated.
Since we know from your comments that you are leaner and that bodyfat has gone done (visual evidence) we can move along to two positive conclusions

A) your first test was over by the upper range of 3.6% and due to you obvious change in body fat your second test was off by less margin and closer to your 'true' bf

B) the opposite. Your first BP test was bang on and your second was at the upper range of 3.6% range

Without more data we can't conclude exactly what happened but only have educated guesses. It must also be noted that your last BP measurement was 2 months ago. We cannot say that our test parameters were the same in each test. While you and the administers can attempt on each end to control your various parameters it will not always be the same. What I mean by this is, for your parameters, you wear the same clothing each time, test taken at around the same time of day and week (low carb vs high carb day) and for the administers it is a little trickier. The BP uses precise measurements, what is it say at either test the calibrations were off. You can't control if the maintenance guy sets it off by .01 and then it snow balls.

[GirlyGymRat]

Doubt it. Have u read what my diet looks like?? Plus i can tell where im losing fat. Love handles are totally gone..

Well there is an OP who thinks u r closer to 18%. Lol.

[RaginCajun]

do think you could have lost both due to fasting?

you def look leaner than ever

maybe it is time to switch it up again

[Back In Black]

Now then 405, this is where you need to stop getting hung up on numbers. You are clearly leaner than last time and, as your bf gets lower and Lowe that 0.6% difference is much more obvious. Plus, there always needs to be an allowance that the bodpods doesn't give an exact reading.

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

Excellent post brick! Thx for putting so much effort in trying to make me "feel better"!! It worked LOL

[Brick]

Excellent post brick! Thx for putting so much effort in trying to make me "feel better"!! It worked LOL

The thanks should be going the other way! I am at where I am (and where I will be) partly because of your help on diet and exercise! I just put in the movements and effort!

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

The thanks should be going the other way! I am at where I am (and where I will be) partly because of your help on diet and exercise! I just put in the movements and effort!

well thats how it should be brick we help each other! regardless of where we're at, we can all offer something to each other!

[Brick]

well thats how it should be brick we help each other! regardless of where we're at, we can all offer something to each other!

100% correct buddy. I'm just glad I could pay a bit back!

[human project]

Now then 405, this is where you need to stop getting hung up on numbers. You are clearly leaner than last time and, as your bf gets lower and Lowe that 0.6% difference is much more obvious. Plus, there always needs to be an allowance that the bodpods doesn't give an exact reading.

Ya I know everyone says that bod pods are the best but honestly IMHO for people with a very large amount of dense muscle mass it doesn't seem very arcuate... I have a friend who clearly has more mature dense muscle then I but it is also very obvious that he has much more body fat then I do and he always tests around half the fat that I do. Ill ask him tomorrow if he cares if I post pics of us standing next to each other and you can get a better idea of what I'm talkin about.

[Back In Black]

Ya I know everyone says that bod pods are the best but honestly IMHO for people with a very large amount of dense muscle mass it doesn't seem very arcuate... I have a friend who clearly has more mature dense muscle then I but it is also very obvious that he has much more body fat then I do and he always tests around half the fat that I do. Ill ask him tomorrow if he cares if I post pics of us standing next to each other and you can get a better idea of what I'm talkin about.

Is that a one off or every single time? Do you both eat or drink beforehand?

[human project]

Is that a one off or every single time? Do you both eat or drink beforehand?

No both fasted and just about every time its done one right after another.... He always talks shit and says I'm just nasty veiny and he has ridiculously thick skin but I say 1. thats bs, 2. he's fat, and 3. the test is bunk lol. Honestly the man does have some crazy skin... Lol I always say he looks like rubber and you can't pinch him for shit... Especially if he's really pumped. Now this rubber thick skin shit obviously goes away after a certain % bf drop but still it seems to be something to note.

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

well i had a good workout in the gym today especially after dinner last nite (pictured in my current avi ).

looks like the YMCA is gonna have to invest in some more DB's because i have officially outgrown all they have to offer!

the benches were all occupied so i had to do DB's on flat bench. here is what i did:

70's x 10
95's x 7
115's x 6
125's x 5
125's x 5

i couldve gone heavier as well! YMCA get some more weight im too strong for what u have in stock!