Adarq.org

Seems high an estimate for TDEE. If you're mostly sedentary i wouldn't cut at over 2000kcal! Another thing you gotta factor that the calories that are in trace foods (eg oil when cooking) will kill your deficit if you are cutting at a small calculated deficit because the cals you're not accounting for are actually erasing the deficit..!

It may be that I jump higher at a rim than on a vertical test at home.. perhaps something is missing in the test eg adrenalin etc. I can't be sure about anything. I do want to arrange a VERTEC assessment sometime and get an official measurement under test conditions to compare with too. It could be that the rims in my country are all low lol. I wouldn't really rule out rim height discrepancy an explanation .. though i do know some rims which are "high" compared to all the others ive played on .. and when im dunking strongly there I feel like i am jumping high but that might just mean low 30s instead of high 20s or something, nothing special. Who knows. At some point if 40" is out of the question i can still be happy "only" getting 36"  once or twice - or landing a windmill or something else equally meaningful.

Actually thinking back the only time i dunked on a rim outside Australia was 2 years ago on the Venice beach courts... i was wearing flipflops and had no warmup and dunked 2 handed .. have that on video as well.. but that's neither here nor there. Have another trip planned to the states this year .. will try to get to more basketball courts and maybe even find a vertec there .. that would be cool.. Anyway til then i would like to actually improve my athleticism considerably .. otherwise i dont really have anything to prove to myself or to anyone else

Im gna stick to the plan and cut to 77kg as the goal of of this phase. And then recomp a while at ~77kg. I do think i have an easy 2kg to lose from 77->75kg - and if i can gain some muscle while doing that recomp of 2kg i'll be a better athlete than if i just straight up keep cutting to 75kg. I wont allow myself cut below 75kg though.. at that point im better served by adding muscle than by getting lighter! So there we are in agreement.

 

^shit!

Quote from: maxent on January 29, 2016, 01:09:46 am

^I get ya that playing bball would carry over better but summer is stupidly popular and I should have reached out to teams earlier (maybe before xmas) .. i cant find any place to play at the moment It's actually starting to worry me because I don't think i will be able to get in good basketball shape (skill wise and conditioning being equally important) in time for the late march tournament. But short of doing drills and whatnot .. this is something I can tack on to the end of every gym training session. For now it will have to do but sooner rather than later I do need to get more specific!!

Since you realize how far from optimal it is, why not make the easy modification necessary to make it far closer to optimal?  Even just changing your cardio to repeated half miles w 3 minute walks would get you closer to basketball shape than what your doing...  I totally understand sometimes its not convenient or feasible to train optimally - but the challenge is coming up with something we can incorp orate that will better (not best) suit our goals rather than throwing hands in air and saying "well maybe this unrelated activity will carryover!"

Point taken. I'll give that a try tonight! Thank you!

^I get ya that playing bball would carry over better but summer is stupidly popular and I should have reached out to teams earlier (maybe before xmas) .. i cant find any place to play at the moment It's actually starting to worry me because I don't think i will be able to get in good basketball shape (skill wise and conditioning being equally important) in time for the late march tournament. But short of doing drills and whatnot .. this is something I can tack on to the end of every gym training session. For now it will have to do but sooner rather than later I do need to get more specific!!

BS 2x132.5, 2x6x102.5
JS 6x145 (PR)
Push Press 6x57.5, 3x63.5
Depth Jump 8x20"
SVJx5, RVJx5 (PRs)

BW: 78.35kg / 172.73lb (LPR)

Squat notes:
Shakey legs and back .. fatigue has still not dissipated.] Took a light day. Should be good by friday.

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PR my RVJ and SVJ at home.. touched highest on the roof than i have before.. so that's kinda cool .. but it's been a while since i tested so it may be that i have reached similar levels since I last tested but i dont think so.. feels pretty good esp with almost no jumping since Nov.. I wish i could have an estimate for vertical inches but i cant find a way to measure .. which is really frustrating me.

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I did 2 conditioning sessions today .. 10 mins at a leisurely pace of 6km/hr and 17:30mins at a pace of 9.1km/hr. Cardio is hard right now but i think that's cause im so grossly unfit and i have to push through and keep going. My goal is to get 3 km in under 20 mins first .. and then build up to 4km in under 20 mins. For my needs that's probably fit "enough".

Ok i just smashed my head into the ceiling at home by doing an SVJ on the 2nd attempt .. hardly any warmup.. lol. Usually it's a lot harder to touch the roof than that! So i guess i have some decent latent athleticism at the moment from the weight loss / weight vest ... lifting ... ?? I wish i could go test my vertical on the court but it's Australia Day and i imagine almost every bball indoor place is closed today. Maybe outdoor court..

Oh and post refeed to end Phase I, my body normalised at sub 79kg! Which is awesome.. cause that was all i wanted.. at this point. Now to lose the next 2 kilos of adipose at a more leisurely pace albeit while getting my lifts going again

BW: 78.7kg / 173.5lb (LPR)

I reached the Phase I goal early! So that's a relief cause I'm ready to change up to a less severe regime!

Phase II:  I'm gonna switch out to a moderate diet. Moderate calories, moderate carbs, moderate activity but adding in cardio. The goal is to keep dieting down to 77kg / 169.5lb. I gave myself 21 days .. that's prob still pretty aggresive but we'll see how we go. The main thing i'm looking for is being able to train more or less normally .. and this depends on sleeping well.. with carbs and cals up, it should improve those aspects dramatically.

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BS 6x100
BP 6x70, 10x60
WCU 8x80, 5x96
LPD 3x12x32.5
CROW 3x15x32.5
Cardio - 15min @ 9.6km/hr (LPR; new ex!; 2km in 12:35, 2.4km in 15)

Horrrrible workout...... my knees, lower back all didn't want anything to do with squats. Even bench, my R pec told me to stop on 70kg warmups.. so yeah. fk.hit a wall pretty hard for the weekends efforts..heh.

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My weight vest busted, i will return it. That's a bit of a shame, but whatever..

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Did a refeed to end Phase I.. needed it .. i feel and perform awful  .. so it was a good idea to do it and get on with the next phase.