Adarq.org

Yeah, it's interesting how appetite changes! I was, as you say, hungry more often when bulking than I've been on this cut. I've only been hungry when I've missed meals/eaten at irregular times, otherwise plain sailing beyond some sugar cravings.

I'm pretty hyped to see how my strength looks when I start eating at maintenance and then a surplus again, though. Looks like I'll be able to hit a 1.5xBW chinup pretty easily, heck I could probably do that now, but I'll take it slow. Get used to +25kg for a while then move up again.

And yeah, NG is definitely the most comfortable grip, and chinups for me the least. I would definitely drop chinups for NG if there was a nice place in the gym to do them! The grips are all surely narrow, though. Getting good at wide grip pullups has been v satisfying, as even when I used to be good at chins in general I never mastered them.

Quote from: maxent on September 27, 2017, 05:56:59 am

]the saturated fat fills out (the intramuscular triglyceride fat of) muscles better and you look better the next morning. That's what the bodybuilders claim anyway lol.  Great job on the cut. I think you should take a maintenance break and make a new bodyfat% setpoint. You can always cut more later down the line but making this stable is important for keeping the fat off later down the line. Always the part i struggled with tho.

i can't wait until fri .. complete rest day and some big eatin`.

i don't like to stress myself out with it much. as long as i'm "vast majority" eating clean, i'll go off and kill a bunch of food on some day when i really want it. not necessarily ice cream because i'm not at all craving it anymore, but i'm crazing a roast beef sandwich on friday & a huge salad with gorgonzola..

pc

That seems like the healthy way to be! If I've got a craving, I'll either save a day for it, or just make space on the day. E.g. the other day my gf and I both wanted to try out this nice macaron place, so I just cut out a bunch of carbs from the rest of my day's eating and crushed some delicious baked goods. I think it's probably a bit part of why my adherence has been solid overall.

He competed at 94kg in late August, so he might be weighing like 100kg at the mo?

I quite liked this article by Nuckols: https://www.strongerbyscience.com/a-bit-of-everything/

It's a few years old so perhaps he has changed his mind on some of the content, but the basic idea seems to me very sensible.

Terrible picture but a good example of how I've been eating lately:



Spicy scrambled egg w/ ginger+tomato, oats and kiwi.

Quote from: Joe on September 26, 2017, 08:57:49 am

Quote from: fast does lie on September 26, 2017, 08:26:47 am

Also, why is it that, as of right now, my knees feel more achy on back squats than front squats? Shouldn't it be the other way around?

Probably just because there's more force on your knees doing back squats because the weight is heavier. For most people upper back is more of a limit than leg strength on fronts

Sorry, you lost me on this phrase. Also I thought front squats put more force on the quads/knees.

Relative to the amount of load involved, yeah, but front squats are done lighter. Front squats a a little less p-chain and a little more squads because you're more upright/knees forward than with back squats. However, because the loads are lower for front squats (because back strength is a big limiter) you could easily end up with less total knee forces.

26-09-17

Morning BW: 74.5kg

Workout

A couple of SVJs

Squat
Bar x Lots
60 x 5
80 x 3
95 x 5 x 5 [pretty easy]

Barbell Row
65 x 8, 8, 8 [going to keep pushing up weight until I'm doing 6s, then stick with it until it's 10s, I think]

Bench Press
Bar x 8
40 x 5
62.5 x 5
72.5 x 5
80 x 4 [this was meant to be 5, but the 4th was enough of a grind that I didn't anticipate getting the 5th. Bench is one lift to really suffer on the cut, and, from what I've read, that's very much normal]

DB Incline
22 x 14, 11, 8 [good progress here, though]

EZ Bar Curl
35 x 10, 9, 8

Tricep Pressdown [used two of those loose handles rather than a rope or bar and quite liked it]
11.25 x 15
21.25 x 7
13.75 x 13
[just fiddling around to get a pump, with both bis and tris pumped arms looked kinda dope]

Treadmill - 3.8mph [forgot to wear watch so just basing the numbers on the treadmill readings]
10 mins @ 6% - Avg HR ~131bpm
10 mins @ 6.5% - Avg HR ~133bpm
10 mins @ 7% - Avg HR ~134bpm

Notes

Another good workout, not really much to say. Quads quite sore, I think probably due to the 300m intervals. Lats/upper back still sore from Sunday, so I didn't throw in a second back movement today.

That's the first cycle of full body 5s pro 5/3/1 done now. I'll run a second with lower body TMs upped by 5kg and uppers by 2.5kg and reassess at the end of that.

Had some cookies/crisps as a snack + mini refeed this afternoon. Not out of hunger, but a conscious decision b/c I don't want to lose more than like 2% of my bodyweight/week [i.e. want to end this week no lower than like 73.8]

Watched this live this morning, was amazing. Adola was super impressive, yeah, though Bekele's drop off was disappointing. I wonder what happened to Kipsang at 30km?

A pity that it rained, could have been even better.