Adarq.org

Quote from: adarqui on November 09, 2015, 12:05:27 pm

Quote from: vag on November 09, 2015, 04:49:33 am

How on earth are you sustaining your BW with so little food and so much exercise? Should be low-mid 150s, not high 160s. Are the portion quantities insane? Like, yogurt = 500g or something?

i know right, it's almost as if I violate physics.

my chobani's are 120 kcal.. I eat a few other brands (oikos, publix brand, and plenti), can't imagine they are much different.

I'm getting visibly leaner.. my best guess is that i'm just retaining lots of water. The visible changes are promising, but I do agree I should probably be closer to 160 by now (or less). I had a few days where I cheat a bit, shouldn't have done that. These long-run days are going to get my weight down. Diet has been pretty clean lately so just need to stay consistent. I'd love to be ~160 by Nov 26, but I still need to carb load so that probably won't happen! I run a 5k that morning.

pc!

Do you know how many calories you're taking in a day roughly?

nah I havn't been calculating anything, just going by feel/day2day slight modifications. As long as I see progress, I can avoid the minutia. If for some reason I know i'm "doing everything right" and it's not working, thus obviously i'm not doing something right, i'd def consider calculating caloric intake and expenditure (each training session/daily etc).

And if you platue do you plan on reverse dieting at all?

never did an official 'reverse diet' so not sure about that.. by plateau you mean, physique-wise? I just need to acknowledge performance/training issues when on a caloric deficit, ie, not letting it get to me. I've always been pretty good about that. So I really shouldn't plateau until I hit my "goal" body composition. For me, a very natural bodyweight/fat % for me when eating clean and getting in daily conditioning is around ~155 lb. @ ~8% body fat.

pc man

http://bleacherreport.com/articles/2587279-reggie-bush-reportedly-to-sue-edward-jones-dome-after-season-ending-injury

sad..

I think the best dunk video I've seen this year... btl from an alleyoop in a game? Are you kidding me? Not to mention all the others too.

ya the difficulty on some of those in-game dunks is mindblowing.. crazy video.

11/08/2015

sleep = 8.5 hours
bw = 167
soreness = none
aches = toes a bit
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



feel great, word!



Food

- orange juice
- greek yogurt



Session: Afternoon

run:
- 1.5 hour run
- kept form for most of the run, working on cycling legs properly and bringing heel up during recovery swing
- pace: slow & relaxed
- emphasis: relaxed + form, breathing through nose
- shirt: long sleeve
- water loss: 9 lb
- issues: ears popped toward the end.. stopped shortly after ears popped.
- felt very light & bouncy



Food

- one glass of gatorade
- one propel
- tons of other water



Food

- sausage, egg, cheese on pumpernickel bagel
- a few chips
- orange juice



Session: Evening

bodyweight exercises:
- just 30 minutes of non stop bodyweight exercises
- also added in BW squats, BW lunge iso hold, various partials for chinups/pullups/dips etc
- just mixing it up, having fun



Food

- big spinach salad with chicken, carrots, olives, feta cheese, oil & vinegar
- 2 chocolate soy milks
- 2 pickels



Food

- greek yogurt



Session: Stretching

- flexibility = good

hey man

regarding the calf massage, a video would be nice but could explain how do you massage your tight calf muscles, do you separate the calf and massage each one and then together.

pc

yo, I start in the "middle" with my thumbs, basically separating them with pressure and spreading outward with each thumb. I got up and back down. Then i'll work on each gastroc head. I don't do anything with the achilles. If I find a spot that is painful/tight, i'll gradually increase pressure and try to get the muscle to relax. I like to feel it become "jello". I'm not a pro at this though and I don't do it too often. There's a few videos out there by pros on youtube, maybe they would be better to emulate than just winging it.

Just by trial and error, you havn't felt any benefit?

pc!

excellent fight from bradley and lomachenko. lomachenko was good as always, the opponent don't know him but he was not at the same level as lomachenko, lomachenko smart, accurate moves alot.

Now bradley, he was very good, accurate, I was sometimes confused by the advice given by teddy atlas, but bradley showed he was powerful and the punch to the solarplex ended it, brandon was good but just not the same as he used to be and he is a brawler, so I think even if he was his old self bradley would have won the movement, the boxing and jabbing and the combos definitely which i loved the most.

but a good night of boxing, I was scared maybe brandon might luckily connect with bradley, but that never happened no opportunities, bradley just doing his thing, I also noticed the obvious of the side step with weave under the right punch of the opponent to return back with a right hook, good idea but never did see it connect much. but enjoyed the fight.

ya that didn't happen (rios lucky connect with bradley) because Bradley's defense and movement were much improved. He barely got sloppy. Normally he gets into these ugly slug fests, punching with no defense. I don't know if it was Atlas or what but, he basically fixed that in this fight, which was a very important weakness in his game IMHO. On the inside he kept his head on one side of Rios; very hard for Rios to hit him with any power on the inside. The biggest issue I saw with Bradley was when he "backed up" and kept his hands down. He always does this & he needs to fix it ASAP. He's lucky he didn't get caught backing out with his hands down or it would have been a massive problem.

From that one fight, it seems that Bradley / Atlas are a perfect match for each other. Absolutely loved the instruction from Atlas in the corner & Bradley's receptiveness to it.

To me, Rios looked the same as he always does. I really didn't see any decline. This is similar to what happened when he faced Pacquiao; Rios is better in slugfests. Pac & Bradley both simply outboxed him. It sounds like a good thing for him to retire though, you can't "lose that fire" and keep boxing, that is when it becomes very dangerous.

Oh I also loved Bradley's side-step move with the body shots/hooks. Reminds me very much of Pacquiao & Lomachenko, they both do that move alot. It was really effective.




Lomachenko looked great, but almost bored in there. People are going to need to step up and fight him. It definitely reminded me of GGG in there facing "subpar" opponents.. Instead of just ending things early, they let it go on a little longer to get some more rounds in and give potential opponents some hope.. HEH!

lmfao @ this shadow boxing

http://gfycat.com/LiveSeveralIncatern

seifullaah / eric, will reply tmw! got to pass out.