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Quote from: LBSS on August 03, 2014, 12:31:28 pm

Quote from: entropy on August 02, 2014, 10:05:23 pm

starting to get to me.

wat.

Mentally?

lol. i broke down. got through the stupid 24hr period, had a healthy breakfast (for dinner) of one slice of wholemeal bread, 2 eggs, protein shake. and some veges. And as i was about to knock out, my bro and sis show up with a whole load of thai food.  So that was the end of that, i didn't have the mental discipline left to fight that having used all of it up during the day. Now i'll diet longer. FML..

Last few weeks of backsquatting have made my erectors grow noticeably. Thinking I may prioritise getting a 2xbw backsquat and get it out of the way just to fill the gaps of strength in my kinetic chain. It will probably improve my chance of getting a 2xbw frontsquat having got the backsquat goal already. Incidentally, this would be adding around 12.5kg to my recent backsquat worksets so it's not a long way away by any means.

Current BS worksets 117.5kgx6 -> 130kgx6 (2bw)
Current FS worksets ~120kgx3 -> 120kgx5 (1.8xbw)
Current BW 78kg -> 75kg

Importantly getting a 1.7bw front squat is still sometime i haven't yet achieved which annoys me, especially when relative strength is a priority. My VJ and athleticism have gone up regardless though but still it's pretty embarrassing to be in the [1.6-1.7) region. I mean I have a 1.7xbw FS if my bw goes back down to 75kg but it's not there right now. So I really need to reduce my bodyweight back to baseline (~75kg) and nudge my lifts up by 2 or so reps.

This post sums up where i was a year ago. Btw the BW multipliers are 1rm estimates. Only thing is, i haven't improved since then, and possibly gone backwards :/  What happened was soon after this i got injured, lost the motivation to watch my diet while recovering and ended up weighing over 80kg which slowly drifted towards 85kg. Then i healed up, got my shit together and strung together about 3-4 months of solid training but i had to gain about 5kg and weigh 90kg/200lb for those gains. Which would be fine except, i shud have stayed below 80kg given my lean mass. So now what? Just finish the cutting to 6-8% and then get strong as possible at 77.5kg and 80kg before letting myself gain anymore weight.

Miss them mojitos from my brief visit to cali The last one i had was near enough a litre and the girls we were with insisted they weren't very strong and it was ok. It didn't help that i was fasted close to 24hrs when i had mine i was gone lol. Menthol =  cigarettes here too!

Bodyweight: 79.75kg/175.82lb
Fasted Duration: 24 hrs (to be updated)

Milestone achieved, got under 80kg!



Only 5 more days to go, can i get to 10%? lets see

Training
FBS  3x100, 2x110, 1x117.5
BS 5x107.5, 5x105

OHP 2x57.5, 6x60, 5x52.5
WCU 2x91, 2x96, 2x101, 3x96, 5x91, 6x86

CND - HIIT sprints 6x(25s on, 22s off)

CND - 2km jog (not on a TM lol!)

Squat notes:
Back felt ok but i was still somewhat tentative - worked up to a max of 117.5kg. I have to remind myself im in the tail end of a pronounced cut, carb depleted and fasted. All things considering, maybe it's ok that i've taken around 10% off the bar. But still, it's humbling have to psyche up for 117.5kg squat- not just FS but BS as well.

Btw walking out 117.5kg felt so heavy that i realised i've got to do something about that. It's like my body is forgetting i'm capable of squatting, not just walking out, a lot more weight than that!  So i'll do walkouts with both FS and BS racks with 130-150kg - just to remind my body it's capable of that and it should maintain that rigidity.

CND notes:
Idk if i pushed harder than usual or if its a symptom of chronic dieting/fasting/low carbing but i was completely destroyed by the sprints. Such a great workout! For the record i coud manage the first 3  and even the 4th sprints of about 200m fine but the last 2 really destroyed me

Wanted to try out quest bars so went to the mall. Turned out to be my only exercise for the day lol. But this is good news because i could hardly walk yesterday, and today morning also but by night im starting to feel a lot better

So here is my entire food intake for today - after a 24hr fast -
Grilled chicken burger from HJs
1 grilled chicken patty
1.5scoop whey in 300mL lowfat milk
1 Quest bar (mixed berries)

omg im in heaven, my first quest bar ever. it was sooo good. im def making the switch to quest as my go-to desert from now on lol.

Plan for getting down to 6-8% bodyfat
Finish this cut on weds (with a carb refeed). Hopefully i'll weigh about 175lb on weds morning. I might still fast a good part of the day, but then i'll start the refeed around training. Whatever my bodyweight is a few days after the refeed, i'll maintain for the rest of August.

During the maintenance period i'll be doing a lot of conditioning - nothing boring but try to get a few decent basketball games in a week, maybe pickup or comp, whatever comes up. This alone will get my visceral fat down. Which is good cause it means i dont have to suffer through a much more longer and painful cut later.

After maintaining my bodyweight, getting my fitness up and hopefully having some decent lifts also, i'll start another cut, probably Sept 1st. This cut will get me down from 10% to 6-8%. It wont last super long, i think 3-4 weeks is probably the longest i should do this. 2 weeks would be ideal if i can lean enough but it might not be. We'll see. In this period of course training and nutrition will have to be precise, calculate and disciplined.

Supposing things go right, i've attained 6-8% bodyfat, i'll then maintain that bodyweight/bodyfat for a few weeks. Then we bulk.

Bodyweight: 80.28kg/177lb

Would be nice to finish this cut cycle  ≤ 175lb. Not far now, but 2lb is still formidable, obviously. No training, hurt my back squatting yesterday, gutted. My legs were too fatigued from the hours of cardio ive been doing and it cost me an injury. So not worth it. Should not do much slow steady state cardio while cutting, I knew it was a mistake but i went with it anyway, trusting Lyle, but my intuition was he's wrong about slow steady being ok in volume and prefferable to regular HIIT. I will make the change from here..

You misunderstood the context, we were talking about body comp. Nothing to do with performance though we could get into that too but it's beside the discussion above. I will say the following though - much easier to lose 1kg of bodyfat than it is to gain 9kg of muscle. That's why it's a better idea to lose that one kilo of bodyfat instead of chasing 9kg of muscle that it would take to maintain bodyfat percentage.