EPTTL Health and Fitness Initiative 2012 - Page 204
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Osmoses
Sweden5302 Posts
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ShadowDrgn
United States2497 Posts
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RosaParksStoleMySeat
Japan926 Posts
Over the past month and a half, I've been moving back into fitness. My current goal is to for now cut my body fat down into the single digit realm and then get on Leangains. I suppose my current goals are something along the lines of 60% aesthetics 40% performance if you exclude the whole health factor (which is of course #1). Anyway, my nutrition has mainly based around hitting five goals: *22 hour fasts/2 hour refeeds daily. *Paleo style foods. *Average of 50~ grams of carbs a day. *Average of 200~ grams of protein a day. *Between 2,000 and 2,700 calories/day (based on Fitday, my average over the last two weeks has been 2,300 with a TDEE of 3,100). My training has been about hitting these three goals: *3x a week of compound lift training under linear progression. *Walk a lot (easy because I walk 20 minutes to work, walk around at work, and so on). * Do interval sprints once a week. I feel like I have really been 98% with my training and diet. Paleo is a naturally easy diet to abide by so it hasn't exactly been a challenge, but I'm not really sure that I'm making progress... at least not at the rate that I watn. Here is my week one picture and measurements: + Show Spoiler + Week One: ![[image loading]](http://i.imgur.com/j8KeT.jpg) Weight: 89.7kg Chest: 110cm Waist: 86cm Hips: 93cm Here is my week three picture and measurements: + Show Spoiler + Week Three: ![[image loading]](http://i.imgur.com/cmRvq.jpg) Weight: 89.3kg [-.4] Chest: 109cm [-1] Waist: 83cm [-3] Hips: 91.5cm [-1.5] I feel like my progress is kind of crawling at this point. Only 1 pound of weight loss in two weeks? That feels like very little, and I don't think I've attained that much muscle in the meantime. I'm not entirely sure what to do right now. Should I ramp up the cardio? Eat fewer calories? Is it time to start carb refeeding (although I don't think I'm lean enough for this to work yet). Any advice is appreciated! | ||
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TheResidentEvil
United States991 Posts
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JingleHell
United States11308 Posts
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Jupiter
Australia73 Posts
I think you should be trying to add more muscle mass. I feel like my progress is kind of crawling at this point. Only 1 pound of weight loss in two weeks? That feels like very little, and I don't think I've attained that much muscle in the meantime. you're not going to gain any muscle on a cut. You seem to have the right idea about training. Just keep lifting heavy! | ||
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Catch
United States616 Posts
don't guess bodyfat, whenever someone throws around their numbers I always wonder how the hell would they know. I think noone comes even close to his real number just by guessing. Anyway, you look good in the 167 pictures, but not as if you put on any muscle in your upper body (or didn't preserve much for that matter, since you say you are on a cut). Just more lean. Obviously can't judge your legs. edit: Probably not helpful, since it is my personal preference, so I am gonna say it anyway. Your 185-190 pictures do not look like you needed a cut. Looks like a totally decent weight for you to be at, when you put on some more muscle. Fair enough man. I don't have calipers, so my best guess is guessing haha. I simple want to cut because I've always been a fat guy, and I've had enough of it. This is much more than I want a nice bod, more that I want to prove to myself I can do it  Trust me, I plan on getting bigger than I am haha. Back looks alot better after ther cut imo. Obviously personal preference plays into it. Thanks, I agree. Not done yet though. I like how your pants barely stayed on your waist at 190, then you took your pictures at 167 without pants on. Just wait until the next round of pictures  @Rosa: This is me, echoing what the other people have said. Edit: But really, I would recommend checking out some of the books by Lyle. I personally think you should bulk. I probably should too. But sometimes you just want other things more. I've read UD 2.0 and Rapid Fat Loss or whatever. You can find a PDF of both through google. Hell, you could probably do one round of either and probably be down to single digit. You'll probably gain it back relatively quickly if you do the latter though. That being said, carb refills can be done based on the leanness and how long you've been dieting. I've been going for over two months without a cheat day; next weekend I'll be doing a carb refeed. You can find info about it in Rapid Fat Loss. | ||
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phyre112
United States3090 Posts
Also, what the hell happened? Last I knew, you were ~105kg doing the Bulgarian Squat routine and being a baller? The hell do you mean "getting into fitness"? | ||
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decafchicken
United States19935 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
How do you guys deal with drinking and working out? Any tips for making it have less of an impact? | ||
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Zafrumi
Switzerland1272 Posts
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decafchicken
United States19935 Posts
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YPang
United States4024 Posts
idk what you end result goals are. Are you looking to have a better looking bod? or are you doing it for athletic reasons? You do look like an endurance athlete right now, and if your goal is to PR in your next race, swim or biking event then cutting all necessary fat is good. But if your goal is just to look better, then i'd probably lift 5 times a week and maybe try a little more isolate exercises to put more pressure on each single muscle. And maybe change your cardio routine a bit with a longer run, or a different style of HIIT. Like ladder intervals, or longer intervals and longer rests but lower number of sets....etc | ||
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Risen
United States7927 Posts
Seems like everywhere is a million machines and treadmills... At least the worlds gym I found has a squat rack and a place for me to do deadlift. Trying to find a place in there with space for power cleans (not comfortable doing them inside squat rack). I had wanted to start moving towards some oly lifting but nowhere I could find has anywhere to do them (i seriously went to 10 gyms before I finally just settled for wg) | ||
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decafchicken
United States19935 Posts
On May 21 2012 05:33 Risen wrote: Well no thanks to tl fitness I settled for a worlds gym Seems like everywhere is a million machines and treadmills... At least the worlds gym I found has a squat rack and a place for me to do deadlift. Trying to find a place in there with space for power cleans (not comfortable doing them inside squat rack). I had wanted to start moving towards some oly lifting but nowhere I could find has anywhere to do them (i seriously went to 10 gyms before I finally just settled for wg) Haha thats unfortunate. At least you'll be able to get your big lifts in. There's a million weightlifting clubs in California, see if any are near you: http://www.teamusa.org/USA-Weightlifting/Clubs-LWC/Find-a-club/California.aspx | ||
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lyAsakura
United States1414 Posts
On May 21 2012 06:01 decafchicken wrote: Haha thats unfortunate. At least you'll be able to get your big lifts in. There's a million weightlifting clubs in San Francisco Bay Area, see if any are near you: http://www.teamusa.org/USA-Weightlifting/Clubs-LWC/Find-a-club/California.aspx fixed lol | ||
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Risen
United States7927 Posts
Exactly.  Edit: usaw was the first place I looked for oly lifting. I sense a void... Should open a gym. Too bad I'm so weak and no one would want to lift in a weak mans gym lol | ||
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decafchicken
United States19935 Posts
Todays food: 3 eggs 3 bacon 2 chicken breast 1 granola bar and some milk rofl. On May 21 2012 09:08 Risen wrote: Exactly. Edit: usaw was the first place I looked for oly lifting. I sense a void... Should open a gym. Too bad I'm so weak and no one would want to lift in a weak mans gym lol Thats not true...i'll train anywhere that theres a platform with a bar/weights and a passion for moving iron. | ||
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RosaParksStoleMySeat
Japan926 Posts
+ Show Spoiler + ![[image loading]](http://i.imgur.com/ktaXP.jpg) ![[image loading]](http://i.imgur.com/jNtG9.jpg) ![[image loading]](http://i.imgur.com/sEPOr.jpg) As you can see, I am by no means "too skinny." I'm likely along the lines of 15-16% bodyfat. Since I have a ribcage the side of a fucking keg and shit-tier chest genetics (fuck you Dad for giving me barrel chest), my torso looks pretty bad. I'll slam those pecs harder when I start bulking, but for now, I want to cut. Why am I cutting right now? Well, for one, it's summer, and I'm going to take a trip to Okinawa in August, where I'll ask my girlfriend to marry me. I want this to be a time when I can take off my shirt without shame. For two, I'm not taking the bulk from 15% bodyfat route again. I've done that before and while I gained a lot of muscle and strength, I ended up around 23% bodyfat, got sick, and then lost everything. Hence my 4 month leave from lifting. So yeah, if you want to tell me that I don't have enough muscle, I agree! If you want to tell me to bulk right now, I don't for the above reasons, although believe me--I'd love to just go monster mode. I will eventually be slamming down 4k calories/day, most likely on Jim Wendler's 5/3/1 3 month challenge, but for now it's time to get lean, get my insulin resistance high, and get in a prime position to make some real gains. So anyway, as for my previous question... any takers? | ||
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Zafrumi
Switzerland1272 Posts
I'm no expert on cutting so sadly I can't tell you why you don't lose as much weight anymore as you used. although I do have a suspicion: Your weight loss slowed down because there isn't much more to lose anyway, gl with you and your girl! hope you guys live happily ever after | ||
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