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Is that 325 wearing the vest? So you actually did 4 (flying up) singles with ~340??? 
( still worthy of icons and props even without the vest! )

yeah it was with the vest. vest is still only 10 lbs, though.

last night:

WEIGHT: 189 (174)
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: dead

- warm up

- SVJ x 5,5

- SL SVJ x 5,5/leg

- pogo x 10,10,10 + SL x 6/leg

- rest of workout

just felt very dead. also i think i either am undercounting calories or overestimated how much i burn in a typical day. never really tried to diet before, i kind of thought it'd be a cinch but it looks like if i really do want to lose weight i'll have to make some actual changes other than cutting out sweets. this should come as a surprise to no one, myself included. new target is 1700kcal/day, including 180g of protein. that leaves roughly 1000kcal from fats and carbs. okay.

yeah but i'm trying to lose a decent amount of fat in just two weeks and then go back to normal. i tried to eat way under maintenance yesterday and failed. new respect for dieters, especially long-term dieters. it's funny, i've been interested by and reading about this stuff for years now but trying it for myself is a different story. no shit, i guess.

if i can ask, why are you going on a diet? you're pretty lean.

^^^no doubt, thanks for the tips. i'm gonna try sheer willpower first, if that doesn't work then we'll see what's up with supps.

WEIGHT: ??? (???)
SORENESS: none
ACHES/INJURIES: right mid back, SI joint a bit -- both went away with warm up, but then i got a headache
MENTAL STATE: good

- warm up

- DLRVJ x ~12
got a dude to try throwing me a few lobs, maybe did 7-8 attempts. no idea how close i was on the couple of tosses that seemed pretty good, although given that i got a violent dunk with the size 3 soccer ball on my first jump i know i was getting pretty high, PR-tie levels. first time ever asking someone to throw lobs so i feel good about it. head started killing me after the third or fourth jump.

the headache was triggered, i'm pretty sure, by having three cups of coffee without food before working out. the timing of the day got screwed up because of some damn event in the gym, didn't end up eating until after i worked out, so around 2 PM. not ideal. i feel out of it now.

yeah but i'm trying to lose a decent amount of fat in just two weeks and then go back to normal. i tried to eat way under maintenance yesterday and failed. new respect for dieters, especially long-term dieters. it's funny, i've been interested by and reading about this stuff for years now but trying it for myself is a different story. no shit, i guess.

if i can ask, why are you going on a diet? you're pretty lean.

I think for the time and effort that I use it has a really good carryover to a lot of skills in Ultimate, since it's a non-contact game (as long as there's not too much atrophy). I wish you luck with your diet, it will be a brutal 2 weeks.

^^^no doubt, thanks for the tips. i'm gonna try sheer willpower first, if that doesn't work then we'll see what's up with supps.

Our man Lyle makes the point that it's a good idea to go on the EC from day 0 because it gives a 10% metabolic boost immediately, so you burn more calories in that first week or two .. then your body realises whatsup and adjusts your MR and drops it say 10% to compensate for being in a caloric deficit. But now metabolically you're at the same place you would have been on day 0 instead of being at 90% without EC. So you get a bit more fat loss in by starting EC asap. Also EC metabolic effect improves with time too. The longer you're on it, the better fat loss you get out of it. If it's legal and convenient then there is no harm in using it straight away.

With the green tea capsules, it's just an icing to the cake, so to speak. Taking it fasted will help with getting into the stubborn fat which your body would otherwise not mobilise. Theres other stuff, yohimbine when you're getting into stubborn fat helps to mobilise fat off your moobs/hips/lowerback etc.

Also important to supplement calcium and fish oil (helps positive body recomposition) and when dieting severely since the vitamins and minerals you'd get from a normal diet are missing. This will help avoid performance losses. I use gatorade/berocca preworkout and it helps a lot. Outside training, if you're short on zinc and magnesium it can affect mental state.. feel sluggish etc. Hydration is important too. I supplement with (healthy higher potassium than sodium) salt in my shakes to keep hydration up, important esp when low carbing. Oh and going low carb (~100g a day) is a good idea to get into stubborn bodyfat as well. Theres loads of tricks to it all.