Adarq.org

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.

Quote from: adarqui on September 27, 2017, 05:15:21 pm

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.

yup, nice! The "equation life".

It's interesting how we can try and make the proper substitutions, but also if we're "wrong", our bodies can pretty much demand that we fill the void ASAP - for us, this is more of a loss of performance, power, strength, endurance, and increased hunger obviously.

I think that's where most novices go wrong too, they don't understand substitution so, they try and "force" their diet, but the body then demands nutrients & they eventually "give in" & over-eat, which is another technique our bodies use to try and protect us from lack of nutrition in the future.

I personally try to avoid being hungry, even as i'm becoming much lighter. I wonder if people think i'm hungry and/or starving myself etc - that's why i'm glad i'm logging my diet again, at least illustrates that i'm eating pretty frequently, though not large amounts of food. Usually when i'm hungry, i'm weak. But hunger changes as my diet changes: if I eat alot, i'm hungry more often. If I eat light & clean, I can do fasted runs in the morning no problem. When i'm eating alot, a fasted run in the morning is much more torturous & I seem to be more susceptible to stomach cramps etc, stomach/digestive organs just freaking out.



and ya, your workouts continue to be on point, 21 dips was big. I need to utilize pulllups/wide grip pullups more like you're doing, i'm getting way too much contribution from my biceps on my ng's/chinups, they just feel so much more comfortable to me though, more comfortable for my hands too.

pc!

29-09-17

Morning BW: 74.0kg

Notes

Lolwut, 74kg? I tracked what I ate yesterday and it was >2000kcal. I guess it was a fairly active day. I think it's more water loss than anything, though, since I had a couple of beers. Anyway, sore + sleepy, so today is a rest day. Only one track session this week, but I've been practicing SVJs w/ lifting sessions and getting cardio in less intense ways, so I'm not too worried about that.

Edit: it's not very tasty, but it's just occurred to me to pick up some cottage cheese. So easy to eat and such a good protein:kcal ratio, esp if i get the fat free.

Double edit: Because I like making plans and then not following them, here's roughly what I'm thinking going forward.

First: my priorities are roughly, in order: 1) physique; 2) strength; 3) jumping; 4) cardio/fitness. I don't wan't want to neglect any of them, but that's the basic weight. It's easy to include SVJs before lifting as part of a workout, and extensive tempo/incline walking makes it easy to keep up cardio.

I'm gonna finish out the next 8 workouts of 5/3/1 then transition to a high frequency/moderate-high intensity programme for squat+bench, just to get the efficiency of those movements up. It's also the sort of training that is manageable when cutting since no particular day is too hard and it's all about really pushing the weights hard, so if I still need to drop a few lbs after 3 weeks are up it shouldn't be an issue. The main idea, though, is to transition to maintenance calories around this stage and so stay within +-1kg of where I finish the cut (after glycogen+water weight, is regained, I guess) while building up skill at squat and bench, while getting some volume in on back+side delts+arms.

The plan for that is this, taken from here (https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/):



I trust myself to wing back training since I love it, haha, and don't imagine I could ever neglect it. Might have some life-circumstance changes might been I do this with less frequency than 5 days/week, but we'll see. SVJs would of course be part of the warmups here.

Then after setting new 1rms on those lifts I'd move to a proper hypertrophy programme again and gain weight, but at a more measured pace -- I currently quite like the look of Jacked 'n' Tan 2.0, but I'm flighty so who knows where I am then.

Anyway, that's out in the open now so that I can look back and go "lol that panned out" when I inevitably barely stick to this place.

Mainly because I'm a bit more wary of overuse injuries that come from chinning than I am w/ bench and squat. I will probably keep training roughly as it is, a heavy chinup day or two,  then volume with rows and pullups on the other days. Varying the exact movement just feels safest to my elbows.

Taking today off training too. Feel like I could use some proper rest.

Edit: Plus I'm training to be good at squats and bench themselves, whereas I'm using Chins to build up to OACs, so muscle development is as/more important than straight up chin strength, I think

hah nice.

jelly of the "vascularity", kinda. I've literally never been vascular in my life. Even when I was recorded at 7% body fat during my boxing days, no vascularity. Maybe like a vein in my forearm or something, but definitely not upper arms/chest/abs/back/legs, no way - always a layer of fat covering.

interesting how that works. I imagine if I get into the 6's though ...

Even at the pro level, I don't see lots of "vascular" runners, it's interesting. I do see TONS of vascular cyclists. Also, I literally saw one yesterday drive past and veins popping out everywhere on arms and legs. wtf is up with that?

hehe.

according to that calculator i'm at 10-11% bodyfat and could stand to lose a bit over 2kg of fat and gain about 11kg of lean mass to reach my maximum muscular potential. seems legit but i'll never be that heavy inshallah.

03-10-17

Morning BW: 74.6kg [blarg, more below]

Workout

Squats
Bar x Lots
60 x 5
80 x 3
97.5 x 5 x 5 [again pretty easy]

Barbell Row
70 x 6, 6, 6 [kept the form pretty strict, quite pleased by this!]

Bench [warmed up w/ DBs while waiting to work in w/ a dude]
60 x 5
65 x 5
72.5 x 8 [nice, lost tightness on a couple of reps, so I think fresh+with better focus this could easily be 10+]

DB Incline
24 x 11, 8

Straight Bar Curl
40 x 4
35 x 5, 5
30 x 6
[So this wasn't w/ an oly bar, just a short straight bar, which I think may be heavier than the EZ bar, but IDK for sure]

Straight Bar Cable Pushdown
26.25 x 14, 14

Treadmill -- 3.8mph
15mins @ 6.5% -- 133 Avg BPM
15mins @ 7% -- 134 Avg BPM

Notes

Overate yesterday (hit about 2600kcal, which I think is probably around maintenance, though maybe a bit over on a day w/o a proper workout). Annoyed at self for doing that, but I just didn't plan well + ate some snacks that were in front of me. Refocussing today, that's one of only a few slipups I've had on this cut, and I bounced back well from the last carb-up. Today will be a light food day, aiming for ~1800kcal.

Happily waist @ navel measure was ~32" today so progress has been made recently regardless.

Gonna go to the track tomorrow for sure!

How is that treadmill-at-the-end thing working for you? Do you find it counter-acting with the weights or is it just an added benefit?

It's super low impact since it's just walking and I'm doing it at a pretty easy HR when I do it point workout, so I think it's just an extra calorie burn + moderate cardio benefits. Stuff I've read suggests that cardi oafter a workout has negligible affect on gains, too.