Adarq.org

If you're a guy who's thinking long-term, continue strength training dispite being fat and think to the future.

IMO even in that long term scenario ( bulk till you cant gain more strength , then cut ) he would have much better success if he first cut down to at least 15%, so the bulk would be better ( more LBM , less fat ). Bodyfat is not just extra weight, it affects food partitioning heavily.

Was too busy lately, got lazy too. No workouts at home as i planned. Got my ass down to foam roll and stretch again today.

Quad status:
-No bugging throughout the day for like 3 weeks, now confident to be powerful and explosive on that leg on everyday activities.
-I can hold 30 seconds of quarter squat / half squat / parallel squat / full squat , consecutive, no discomfort at all.
-I can do parallel box pistol squats pain-free, but not bug-free, i can feel the quad 'over-tightening'. Also after a looong time , left (injured) leg is again stronger than right one ( that's how i always was ). Getting off the box much more easy and explosive from that leg now.
-The only way I can make it hurt if i push against something with knee extended ( e.g. the foot stand of the car ) , starts hurting after ~3 seconds of pushing@100%.
2 more weeks of rest/rehab at least.
Then we see.

2 Billion pixels mosaic of Everest, AWESOME !!!:

https://s3.amazonaws.com/Gigapans/EBC_Pumori_050112_8bit_FLAT/EBC_Pumori_050112_8bit_FLAT.html

To get a sense of the scale , move to the far right and notice the camp ( blue roof buildings/yellow tents ) , about at the middle of the screen...     

Part of a project on vanishing of the himalayan glaciers : http://www.glacierworks.org/

edit : much more awesome stuff in the site , worth  surfing through it...
 

Yup , the creators announced it:

http://blogue.centrenad.com/2012/12/19/centre-nad-reassures-montrealers-no-danger-of-being-snatched-by-a-royal-eagle/?lang=en

Newsflash:
My subscription at the gym ended yesterday. Since i'll be gone for 10-15 days for xmas holidays , i am not renewing it.
I will try to keep up with some home stuff, i will keep cutting , i will keep rehabbing quad.
Hopefully when i restart ( 5-10 January ) i will have a perfectly healthy quad, ~187lbs weight and ~15% bodyfat.

Today : it band foam rolling + lower body stretching.

13 December 2012

Dumbbell TKEs:
4x15@10kg
tempo = 4:0:4

Long lower body stretching.

Cutting evaluation after 6 weeks:

Week 1:
Starting weight : 196
Average Kcal/day consumed : 1950
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 198 ( +2 )

Week 2:
Starting weight : 198
Average Kcal/day consumed : 1720
Average Kcal/day on workout days : 1780
Average Kcal/day no workout days : 1675
Final weight : 194,5 ( -3,5 )

Week 3:
Starting weight : 194,5
Average Kcal/day consumed : 2015
Average Kcal/day on workout days : 2125
Average Kcal/day no workout days : 1850
Final weight : 195 ( +0,5 )

Week 4:
Starting weight : 195
Average Kcal/day consumed : 1935
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 194,5 ( -0,5 )

Weeks 5 & 6:
Starting weight : 194,5
Average Kcal/day consumed : 1970
Average Kcal/day on workout days : 2230
Average Kcal/day no workout days : 1775
Final weight : 191 ( -3,5 )

Comments :
Big success on the last 2 weeks. As you see, average intake didn't change much, it actually increased, workout days income increased by ~200 kcals while no workout intake decreased by ~80kcals. The workout days average would be lower ( around 2100  ) but i had one day that i hit 3000 that skewed the results.
TL;DR version : although caloric intake was about the same i have achieved a linear loss the last 14 days.
What really changed was the quality of the kcals , i minimized carbs , oils , sweets and alcohol and replaced them with mostly protein plus a few complex carbs.
Glad this works, because i have a real hard time eating less than ~1800 on non workout days and ~2000 on workout ones.