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I first started dieting in the middle of March so it's been 12 weeks since then. I've lost 18 pounds so far. My goal was to lose 2lbs a week and I did but I went on vacation overseas for 3 weeks so I couldn't control my diet as much but I still lost 1lb/week during then. I want to lose 18 more pounds by the start of next university semester (September and given that I have another 12 weeks it should be no problem).
Also since school ended I've been able to start lifting again. Just trying to get back to my old strength levels for bench, squat, deadlift.
TLDR:
Age: 22
Height: 5'6
Weight (Start): 236lbs
Weight (Now): 218lbs
Goal Weight By 1st week of September: 200lbs
Goal Weight By 1st of Janruary 2013: 175lbs
I have 152lbs of lean body mass so at 175lbs, supposing I don't lose any muscle (I haven't so far according to my BioElectrical Impedance scale that I've used for a couple years) that would put me at 13% BF.
I'm doing EDIT: intermittent fasting (IF). Plan all my meals out, measure my food. With a protein shake at least 5 days a week (mostly because a) helps me meet my protein needs b) lazy to cook more c) it's filling). My main goal is just to shed body fat while not lose muscle. For the first 8 weeks of my diet I actually just sat on my ass all day, almost getting no exercise other than the 30-45 minutes for walking/biking around campus to get to class. And yet I still lost weight. Now that I'm able to get back into the gym and lift I had to bump up my caloric intake a bit but I'm still at about a -1000 caloric deficit.
Strength Wise my lifts have been getting better (trying to get back to my old 5rep maxes of 250lb bench, 335lb squat, 315lb deadlift from about 1.5yrs ago). But because of the 3week vacation, after my last week's workouts, DOMS has been hitting me hard. Oh well :D
Lastly, I feel like just writing about my progress so far helps to refocus my efforts every once in a while. Last time I did this was about 6 weeks ago, and now that I'm doing it again, I feel like it really helps as it kind of forces me to think about what I've done so far.
Hunger is temporary, Glory is Eternal
:D :D :D
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On June 07 2012 08:44 decafchicken wrote:
"How your body feels is a lie"
Me at work at 8 am - There's no way i'm going to the gym today. Too tired and sore.
10 hours later i'm doing a triple FS at 315 with gas to spare T_T
Workout:
FS up to 335, then triples at 225 245 265 275 315
CJ up to 265
Snatch up to 185
Cousins wedding this weekend, time for some rest, recovery, and maybe a bit of fun :D
At work tuesday morning: "Did I pop my SI joint out again?"
Pulled a PR deadlift three hours later - must have just been a sore muscle.
Weddings are awesome. I hated big family get-togethers a few years back, but I'm finding them to be a lot of fun more recently. Guess it's up to being confident and comfortable in my own skin, mostly a product of Lifting, Rugby, and being successful in my classes.
I know there are a few guys in this thread besides me who have had trouble with their bench... Chaos & Pain is running an article series right now about how to improve it. If you haven't looked over the blog before (ChaosandPain.blogspot.com - a warning though, most of the pictures are NSFW... actually every picture that isn't someone picking up a huge weight is NSFW.) he's already done this for the press and deadlift. They're usually three articles, in the first one he tells you why the exercise is awesome and you should do it more, especially if you hate it, or you're bad at it, or it's hard, and gives examples of people who are awesome at the exercise. Really a great mindset sort of thing. Second article he reviews key points of the lift, as told by people who are WAY too damn good at it, and gives a few routines from Professional powerlifters,and third article he gives even more routines, and advice. Everything he writes in the articles is very well cited (if it's scientific, you can bet your balls the study is linked at the end, and if it's a routine, he'll show you the interview it came from, etc.) so there's plenty of "further reading" to do.
I love the blog, mostly for it's tone myself... If you're looking for motivation as far as... well, pretty much anything in life, it's the place to go.
On June 07 2012 16:02 Entropic wrote:
I first started dieting in the middle of March so it's been 12 weeks since then. I've lost 18 pounds so far. My goal was to lose 2lbs a week and I did but I went on vacation overseas for 3 weeks so I couldn't control my diet as much but I still lost 1lb/week during then. I want to lose 18 more pounds by the start of next university semester (September and given that I have another 12 weeks it should be no problem).
Also since school ended I've been able to start lifting again. Just trying to get back to my old strength levels for bench, squat, deadlift.
TLDR:
Age: 22
Height: 5'6
Weight (Start): 236lbs
Weight (Now): 218lbs
Goal Weight By 1st week of September: 200lbs
Goal Weight By 1st of Janruary 2013: 175lbs
I have 152lbs of lean body mass so at 175lbs, supposing I don't lose any muscle (I haven't so far according to my BioElectrical Impedance scale that I've used for a couple years) that would put me at 13% BF.
I'm doing leangains. Plan all my meals out, measure my food. With a protein shake at least 5 days a week (mostly because a) helps me meet my protein needs b) lazy to cook more c) it's filling). My main goal is just to shed body fat while not lose muscle. For the first 8 weeks of my diet I actually just sat on my ass all day, almost getting no exercise other than the 30-45 minutes for walking/biking around campus to get to class. And yet I still lost weight. Now that I'm able to get back into the gym and lift I had to bump up my caloric intake a bit but I'm still at about a -1000 caloric deficit.
Strength Wise my lifts have been getting better (trying to get back to my old 5rep maxes of 250lb bench, 335lb squat, 315lb deadlift from about 1.5yrs ago). But because of the 3week vacation, after my last week's workouts, DOMS has been hitting me hard. Oh well :D
Lastly, I feel like just writing about my progress so far helps to refocus my efforts every once in a while. Last time I did this was about 6 weeks ago, and now that I'm doing it again, I feel like it really helps as it kind of forces me to think about what I've done so far.
Hunger is temporary, Glory is Eternal
:D :D :D
Good luck bro. Meet you at 200 in september, except I'm going the other way!
Why leangains though? Convenience? Hunger regulation easier on the fast? IIRC, Martin has said on the leangains site that the leangains diet isn't the best option for anyone who's not fairly lean already (under 15-16% bf)? Also, what kind of routine are you doing? Especially if you used to squat more than you deadlifted (and assuming that's a full squat) I could certainly learn a thing or two there.
The TLHF thread is a great accountability tool - that was the first part of the OP for all three threads before we got our own forum! "Team Liquid is going to be your silent accountability partner..." - I must have read those words five hundred times, but they're still true. Post away, I'll meet you at the goal line in september!
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^ EDIT: Intermittent fasting for convenience (srs). I don't have to plan/cook as many meals so I don't have to do nor think much. And yes hunger regulation is nice on leangains since you get all your cals in a small timeframe so you feel rather full most of the time.
I deadlift-ed less than I squat before because of weak forearm strength. I would have trouble holding onto the bar as my forearms started to burn. My brother who is a big athlete and a trainer (not fat like me, he's 13% BF) has a raw (no gear) 600lb 1repmax squat at 200lb bodyweight maybe we just have good genes for squatting I dunno lol (probably not but haha)
My routine is nothing too complicated. 3 times a week, one day each for chest, legs, back centred around bench press, squat, deadlift, start with compounds (3sets of 5 to 8 reps depending how heavy I want to go) barbell work into dumbbell stuff, 5 exercises total each workout.
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Entropic, I don't mean to nitpick, but that's not exactly leangains.
Leangains is very specific with its macronutrient ratios, and as phyre said, you need to be pretty damn lean to do it anyway... Martin actually recommends 12% or less body fat IIRC. If you're eating -1000 calories from your TDEE, it's not really leangains because if it were, you'd be going +20% of your TDEE on lifting days, -20% of TDEE on your rest days.
I think what you're doing is a short fast followed by a refeed period, which may not necessarily be leangains but is great for progress. Keep it up.. it looks like you're doing very well.
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On June 07 2012 17:30 RosaParksStoleMySeat wrote:
Entropic, I don't mean to nitpick, but that's not exactly leangains.
Leangains is very specific with its macronutrient ratios, and as phyre said, you need to be pretty damn lean to do it anyway... Martin actually recommends 12% or less body fat IIRC. If you're eating -1000 calories from your TDEE, it's not really leangains because if it were, you'd be going +20% of your TDEE on lifting days, -20% of TDEE on your rest days.
I think what you're doing is a short fast followed by a refeed period, which may not necessarily be leangains but is great for progress. Keep it up.. it looks like you're doing very well.
Yeah I'm pretty wrong in calling it leangains, its just intermittent fasting yeah?
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On June 07 2012 17:30 RosaParksStoleMySeat wrote:
Entropic, I don't mean to nitpick, but that's not exactly leangains.
Leangains is very specific with its macronutrient ratios, and as phyre said, you need to be pretty damn lean to do it anyway... Martin actually recommends 12% or less body fat IIRC. If you're eating -1000 calories from your TDEE, it's not really leangains because if it were, you'd be going +20% of your TDEE on lifting days, -20% of TDEE on your rest days.
I think what you're doing is a short fast followed by a refeed period, which may not necessarily be leangains but is great for progress. Keep it up.. it looks like you're doing very well.
There's actually multiple ways you can do your % on lifting and off days, +20%/-20% is more for recomp. Martin hasn't come out and given all the specifics but those are supposed to be in the book he's working on. There's some files floating around but those are years old and I think he mentioned a couple of times that he changed a lot to the program since then.
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On June 07 2012 19:36 Logros wrote:Show nested quote +On June 07 2012 17:30 RosaParksStoleMySeat wrote:
Entropic, I don't mean to nitpick, but that's not exactly leangains.
Leangains is very specific with its macronutrient ratios, and as phyre said, you need to be pretty damn lean to do it anyway... Martin actually recommends 12% or less body fat IIRC. If you're eating -1000 calories from your TDEE, it's not really leangains because if it were, you'd be going +20% of your TDEE on lifting days, -20% of TDEE on your rest days.
I think what you're doing is a short fast followed by a refeed period, which may not necessarily be leangains but is great for progress. Keep it up.. it looks like you're doing very well. There's actually multiple ways you can do your % on lifting and off days, +20%/-20% is more for recomp. Martin hasn't come out and given all the specifics but those are supposed to be in the book he's working on. There's some files floating around but those are years old and I think he mentioned a couple of times that he changed a lot to the program since then.
You're right on the point about your +/- percentages. I've seen +10%/-30%, +30%/-10% (for bulking on Leangains), and a lot of other combinations.
I've given up on the idea of a book. Martin seems to be really unhappy with the public right now... he's gone on several rants on Reddit and Facebook, now just talks senselessly whenever somebody tries to initiate a conversation with him on one of his pages, and has been MIA for the past month. Could this all be leading up to his book? Has he locked himself in a dark room with nothing but protein fluff and squats to sustain himself while he does nothing but write and lift?
We can only hope.
On June 07 2012 18:38 Entropic wrote:Show nested quote +On June 07 2012 17:30 RosaParksStoleMySeat wrote:
Entropic, I don't mean to nitpick, but that's not exactly leangains.
Leangains is very specific with its macronutrient ratios, and as phyre said, you need to be pretty damn lean to do it anyway... Martin actually recommends 12% or less body fat IIRC. If you're eating -1000 calories from your TDEE, it's not really leangains because if it were, you'd be going +20% of your TDEE on lifting days, -20% of TDEE on your rest days.
I think what you're doing is a short fast followed by a refeed period, which may not necessarily be leangains but is great for progress. Keep it up.. it looks like you're doing very well. Yeah I'm pretty wrong in calling it leangains, its just intermittent fasting yeah?
Yep! And it's a great tool for fat loss.
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Can't help but wonder if he's pissy because of being on such low bf% for so long. Intuitively I feel it ought to be bad for you in the long term.
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Replayed that Chinese Lifters at the 2008 Arnold for around 30 minutes last night, and watched it a few times this morning. Took notes on what I should be doing and it really helped at the gym today. Smoked 3x5x215. To think that I was happy with 2x205 before decaf told me to stick with a linear prog program :D
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On June 07 2012 05:51 mordek wrote:Show nested quote +On June 07 2012 05:34 Seth_ wrote:I arrived at the gym at 9:20 pm. The guy didn't want to let me into the weightlifting room cause they close at 10 pm.  That makes like zero sense I'm about to leave work to do some haphazard machine stuff because of my back. Only a matter of time til I'm back on the horse though.
So no squat or deadlift, but I PR'd my bench and got 190lb 3x5  Did some pullups/chinups/dips and my upper body felt enormous lol.
On June 07 2012 16:31 phyre112 wrote:Show nested quote +On June 07 2012 08:44 decafchicken wrote:
"How your body feels is a lie"
Me at work at 8 am - There's no way i'm going to the gym today. Too tired and sore.
10 hours later i'm doing a triple FS at 315 with gas to spare T_T
Workout:
FS up to 335, then triples at 225 245 265 275 315
CJ up to 265
Snatch up to 185
At work tuesday morning: "Did I pop my SI joint out again?" Pulled a PR deadlift three hours later - must have just been a sore muscle.
Have to be careful or you do what I did and now I'm out for a few weeks
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+ Show Spoiler +
Finally found one of my SD card readers. 6'2", 150lb, 8.5% BF.
Up 10 lb in 2 months, despite my Crohn's trying to rear it's head. Just doing body weight and TKD.
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So just did my first workout at home in my own cage. I think I want to return it :\
It's a lovely fucking cage, rack, and bench. Rogue makes some high quality stuff. However, lifting for me is like a vacation every so often. Going to the gym is my way of escaping, where I can be totally focused and worried about what I'm doing right there. Having a gym in my house kinda defeats this. Yeah, it's cool, but I'm constantly thinking about stuff inside my house, what's going on around me, ect.
I may return it. Do you guys think I should?
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On June 08 2012 04:05 Catch wrote:
So just did my first workout at home in my own cage. I think I want to return it :\
It's a lovely fucking cage, rack, and bench. Rogue makes some high quality stuff. However, lifting for me is like a vacation every so often. Going to the gym is my way of escaping, where I can be totally focused and worried about what I'm doing right there. Having a gym in my house kinda defeats this. Yeah, it's cool, but I'm constantly thinking about stuff inside my house, what's going on around me, ect.
I may return it. Do you guys think I should?
Sounds like a subjective cost-benefit analysis. People will probably have opinions both ways
I would try and see if you can just work on the mental part of it. You can even do something silly like walk outside of your house and come back in to your home gym (in the garage?) Home gym is a great investment, and aren't you trying to get clients or something? I just think it sounds like a pyschological thing that you can probably work through instead of giving up the home gym benefits.
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Thanks for the fast reply :D
I was thinking about getting clients to train for awhile, but realized that it would be too much of a time sink/too expensive for a full time student. Most people my age couldn't afford it, and it would be very expensive to get new people. Instead, I decided that I would write training programs, nutrition plans, mobility and prehab work. I was also planning on teaching people the big four, which I think i could do without a home gym. Much cheaper, and much faster.
But you are right, it was only the first day. I probably should at least give it a week.
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Zurich15328 Posts
On June 05 2012 14:59 Logros wrote:Show nested quote +On June 05 2012 10:01 Risen wrote:On June 05 2012 08:19 rEiGN~ wrote:don't have access to chalk?  Chalk is banned in the Netherlands  Does your gym ban chalk? It's cheap enough to buy lol Actually yeah it's a cheap place and they'd probably make a huge fuss. But I'll be going to Texas in a few weeks anyway so I'm gonna see if I can find a proper gym while I'm there.
I got myself some liquid chalk as my gym also bans chalk. Great stuff! Still leaves some fingerprints but way less messy than just powder.
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On June 08 2012 03:11 JingleHell wrote:+ Show Spoiler +Finally found one of my SD card readers. 6'2", 150lb, 8.5% BF. Up 10 lb in 2 months, despite my Crohn's trying to rear it's head. Just doing body weight and TKD.
Good stuff! Was going to tell you to eat more but then suddenly Crohns
Keep up the good work, you are certainly on the right way!
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On June 08 2012 04:41 sJarl wrote:Show nested quote +On June 08 2012 03:11 JingleHell wrote:+ Show Spoiler +Finally found one of my SD card readers. 6'2", 150lb, 8.5% BF. Up 10 lb in 2 months, despite my Crohn's trying to rear it's head. Just doing body weight and TKD. Good stuff! Was going to tell you to eat more but then suddenly Crohns Keep up the good work, you are certainly on the right way!
Yeah, my maintenance diet is in the 2500-3000 kcal range without trying to do any intense training, and the crohn's has my options limited to where it's expensive to feed me.
Like, just my TKD class, a few sets of 1 leg squats, a few sets of dips, and a few sets of pullups daily, and it pushes my maintenance that high.
I can only really eat meat and eggs in large quantities without pissing off my guts pretty bad. Average day is 4 eggs, and a couple pounds of meat, usually fish at lunch, tacos at dinner. Excessive dairy causes my guts to flare, excessive starches cause gas, which hurts like a bitch when your personal definition of "remission" just means "asymptomatic but still a fuckload of ulcers". Only vegetables I can eat at all are small quantities of steamed squash/broccoli, or tiny amounts of grilled onions/peppers for flavor.
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On June 07 2012 05:51 mordek wrote:Show nested quote +On June 07 2012 05:34 Seth_ wrote:
I arrived at the gym at 9:20 pm. The guy didn't want to let me into the weightlifting room cause they close at 10 pm. That makes like zero sense
Yeah, it's the college gym and there's barely anybody there anymore after 9 since it's exam period. They were already closing up.
Just went back today. 3 x 5 1xBW squats new PR.
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I got four hours of sleep last night, worked nine hours today (retail, fml) fasted because i woke up late, it's shit weather out and i have an assignment due for my summer class tomorrow. I DO NOT wnt to go to the gym right now.
But im going to sit down and close my eyes for 15 minutes, then wake up, take caffeine, change and leave. Tomorrow, i'll be more upset if i dont go than i will be relieved if i take a nap right now. 200/300/400 isnt going to lift itself.
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3rd rugby practice today. Fellas thought it was a good idea to bring me along on full contact stuff.
I didn't last long and I'm not looking forward to waking up tomorrow...
Mad props to Phyre and Decaf and other rugby players. It is the shit.
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EPT![[image loading]](http://i.imgur.com/DWd1E.jpg)
