Progress

Christopheel · Post by **Christopheel** » Thu Jun 19, 2008 10:59 pm

At the moment I've not decrease a lot of things ... Replacing 5-6lbs of carrot per day by normal portions of broccolis isn't bad I believe...

At 4k calories a day, There's no shit food. Only tons of foods ... If I want to make a deficit somewhere, I will have to cut LOL

The things that consist most of calories are breakfast and post-workout ...

Coming mostly from carbs.

AND I DIDN'T decrease veggies, just changed it ... and a portion is enough right ? I was eating whenever I had the occasion (or almost) some veggies, carrots mostly since they are extremely cheap, and I could pass a 5 lbs bag in one day ... And for peas/corn that I used to take on the meal following the workout you council me to replace them with others ...

swanso5 · Post by **swanso5** » Thu Jun 19, 2008 11:24 pm

if there's nothing left to curb but veggies then you can't curb anymore

training needs to be altered to give you more metabolic disturbence and as much as i hate to say, cardio

Christopheel · Post by **Christopheel** » Fri Jun 20, 2008 8:01 am

NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO NO

That was for the Cardio,

Tough diet isn't 100% changed, I still have tons of carbs in Breakfast and post-workout. final diet plan will be "effective" on next Friday or so ...

But seriously, I hate cardio. I've heard you in another thread talking about BW cardio, a circuit for time. Would it be viable for me ?

and

Instead of running (Witch is the things I dislike the more) as cardio do "Jump" (Like a Frog Jump/Squat jumped) would be effective too ?

And

For another argument, many days a week it's windy and rainy and cold here. That doesn't help hate for running, I like sprinting, but running *vomit*

For sure

If Running is the way, well ... I will do it /cry

swanso5 · Post by **swanso5** » Fri Jun 20, 2008 9:39 pm

i thought i'd get that reaction...yes all those things can be done as a replacement...you're basically looking for some extra calorie expenditure to keep cal's, and thus strength and muscle, where they are now

Christopheel · Post by **Christopheel** » Fri Jun 20, 2008 10:47 pm

OKay so does something like

Workout A Squat as main movements
BW circuit
Workout B Bench as main
Jumps
Workout C Deads as main
Light Work, Dead Squat and Bench low intensity
OFF

Repeat

Everyday I'm more and more disappoint of instructors that claims to be qualified ... Well, question :

Would I get worse results (slower fat lost/muscles lost) by doing so ? Compared to running with different intensity as you told before ?

For jump ( to Grass) I could do 30 seconds of high jumps, giving all I have and 2 minutes little jumps for 20 mins ?

And for BW circuit, will I be at 100% if nutrition is correct on the day after workout ? Because, BW lunges OK Inverted Row OK but push ups is still a significant amount of weights. The goal is too do the more rep as possible in a determined amount of time right ? Is this high intensity (I assume it depends on me, I can control it with the speeds I put in) ? Will I lead to more cortisol production and muscles used as energy by doing a BW circuit or with light HIIT ?

Too much questions, head would have explode if she could.

I'm trying to figure out a perfect way too lose fat without losing muscles and maintaining/increasing strength and If I continue to talk to myself too much, QUESTIONS QUESTION and QUESTIONS again ... I need some rest ... At least I have another 5 days before the "cut" is officially start ...

Thanks for your time !

DianaB · Post by **DianaB** » Sat Jun 21, 2008 12:44 am

Christopheel wrote: I'm trying to figure out a perfect way too lose fat without losing muscles and maintaining/increasing strength

So good luck with that.
If you find it, patent it and write a book, but tell me first.
There is no way that you are going to increase your strength and get really lean. Why do you want to do that anyways, you are far from a fattie.
I hope this is a very short phase you are going thru, because the way you are talking about cutting calories reminds me of a figure girl.
Now you know I just loves ya to death, but why not just take it easy a bit, work on your weaknesses and keep up the strength, maybe not hit any maxes, but at least maintain and work on auxiliaries a bit more? Hell, if it makes you feel better, throw in some barbell complexes to get the heart beating a bit faster, beats cardio anyday.
You've worked hard to get the muscle and strength you have, if you don't feed it, you're not going to look good in heels at your next comp anyways.
xoxox
d.

swanso5 · Post by **swanso5** » Sat Jun 21, 2008 2:43 am

- i'd lay off the jumps i think...they do tax the nervous system via the stretch reflex so you could over train a little
- you can't train for competition and get consisitent, fast fat loss at the same time...no matter how many plans you make up, it can't be done
- focus simply on maintaining strength during your fat loss phase (easy0 more so than increasing it (fuckin hard)
- i sill don't like 3 heavy days in 1 week...no one else does, why do you?
- jumping for 20mins is a great way to tell your knees 'i don't need you to walk, just break in half if you want'
- push ups should be the easiest one of the 3, how are they hard?? mif push ups are hard then you shouldn't be in bench press comp's
- fatigue is not intensity, do not make that mistake for your programs or anyone else's...intensity is the wt used, not how puffed you are...you'd get puffed running a marathon but would you call that high intensity?
- if you eat enough overall that no cortisol and/or muscle waste - simple
- you're a bloke but your head's female???? interesting mix...
- as D said good luck with that
- again eat and train and you'll be fine...that's the perfect way

Boss Man · Post by **Boss Man** » Sat Jun 21, 2008 4:43 pm

Try this for Fat loss, and muscle gains.

Take 5g Carbs out of your meals, and replace with 5g more Protein.

Same cals, but slight alteration in Macros. With a small reduction of Carbs, your body might be able to use more Fat, to source as a replacement for the needed Carbs you took out, but you'd be maintaining calories.

Can't say this would work for definite, but it might work.

Christopheel · Post by **Christopheel** » Sat Jun 21, 2008 7:34 pm

DianaB wrote:
Christopheel wrote: I'm trying to figure out a perfect way too lose fat without losing muscles and maintaining/increasing strength
So good luck with that.
If you find it, patent it and write a book, but tell me first.
There is no way that you are going to increase your strength and get really lean. Why do you want to do that anyways, you are far from a fattie.
I hope this is a very short phase you are going thru, because the way you are talking about cutting calories reminds me of a figure girl.
Now you know I just loves ya to death, but why not just take it easy a bit, work on your weaknesses and keep up the strength, maybe not hit any maxes, but at least maintain and work on auxiliaries a bit more? Hell, if it makes you feel better, throw in some barbell complexes to get the heart beating a bit faster, beats cardio anyday.
You've worked hard to get the muscle and strength you have, if you don't feed it, you're not going to look good in heels at your next comp anyways.
xoxox
d.

Wooo, I'm going into a restricted calories diet, only a lower one that now ... The final diet will still have some carbs to maintain some potent workouts and calorie will turn around 2200. I will still have all proteins too and even more healthy fats and cholesterol than before.

A phase I'm going thru, yes maybe ... Oh shit I am currently being compared to a girl, lol ... and a fitness one oh damn ...

I'm maybe not a fattie but still carry a noticeable amount of fats and just a 15-18 weeks with little calories deficit would surely set out pre-teen fat that I still carry, there's no new fat only from " other life" lol ... That way I could compete in a lower weight class, be a bit sexier (I don't really care about that one) and it will be done !

Barbell complex ?

I'm not living a "oh no I'm fat I feel like being a Pig."

And what you mean by working more on accessories and maybe not hit maxes ? Taking it easy ? EASY !? damn if I want to kick the balls of the Canadian records I can't take it easy ... Even If calories are a bit lower, lower carbs. I will still improve strength ? Maybe not as much intensity on other work I don't know, never tried it ...

Yes I've worked hard, gave everything I got to weightlifting, dieting (not a cheat meal since I've started, NOT ONE) ... This is passion and I have find a sports that I can beat at least some peoples lol ...

Well, love ya too, always appreciate your support and helps !

At Swanso now !

-Okay the jumps
-Does fat lost, even at "slow" rates affects that much our athletics performances ? I'm getting discouraged but I know that I need to do it ...
-Maintain the strength as an objective, okay, increasing is a surplus, Here i cried
-Wut I'm alone to do this ? How would you plan an optimal strength adn fat lost (lol) program then ? I've been doing something very similar for the last few months and I didn't stopped to hit PR
-As stated before, the jumps.
-Push ups aren't really hard but endurance sucks. For sure only ten in a rows is easy but don't ask me to do 30 in row lol, I will have a big red face.
-Yes I know that for intensity ... and no i don't want to run a marathon.
-Eat clean, keep lifting and you'll be fine ... true but I would really like to get once and for all this BF off ...

At Bossman,

Currently that's exactly what I,m doing, but I was planning ( not sure anymore) to reduce again carbs in morning/PWO to create a little calories deficit everyday.

swanso5 · Post by **swanso5** » Sat Jun 21, 2008 7:56 pm

- fit girls are hot, you could be compared to worse i guess
- search the complexes but they'll be in the article i'll do hopefully today
- competition trainee's usually take some time off after a comp, like an extended deload simply "greasing the groove" but not approaching anywhere near thier max
- some jumps can be used, but not 20mins traight of them...i love jumping for fat loss
- you cry an awful lot...maybe you are a girl?
- the amount of sets don't maer so long as you get more each time...surely you can 10 x 10 with 2 other exercises acting as rest?
0 like i said decrease from breakfast if you have to but not from post meal

Christopheel · Post by **Christopheel** » Sat Jun 21, 2008 8:06 pm

swanso5 wrote:- fit girls are hot, you could be compared to worse i guess
- search the complexes but they'll be in the article i'll do hopefully today
- competition trainee's usually take some time off after a comp, like an extended deload simply "greasing the groove" but not approaching anywhere near thier max
- some jumps can be used, but not 20mins traight of them...i love jumping for fat loss
- you cry an awful lot...maybe you are a girl?
- the amount of sets don't maer so long as you get more each time...surely you can 10 x 10 with 2 other exercises acting as rest?
0 like i said decrease from breakfast if you have to but not from post meal

-Well, yes I could have been compared to a an bull ?
-Really ? Well I'm feeling more energized and motived than ever ! Ready to kick some
-For jumps, BW Circuit or any kind of cardio I will wait on your article before attempting to understand lol (That way I will make you waste a little less time)
-Yes I do cry a lot to explain profound hate for princess diet and fat lost and cardio and all theses non-manly things that I really don't like. And When I cry for real I'm alone in room so no ones know it ! ahah
-Yes yes, I can do a shit load and use other exercises as rest. Without rest is easily doable too.
-Why post workout are more important than breakfast ? Carbs are needed for the workout right ? Post-workout is to fill muscles glycogens and aid recovery ?

swanso5 · Post by **swanso5** » Sat Jun 21, 2008 8:11 pm

i'd say no....you'll have some carb storage anyeway from breakfast, fruit, veg etc so it's best to repair for your next session...you won't repair anything 12hrs after training so you'll be breaking down muscle without building it back up = muscle waste (don't cry)

Christopheel · Post by **Christopheel** » Sat Jun 21, 2008 8:32 pm

swanso5 wrote:i'd say no....you'll have some carb storage anyeway from breakfast, fruit, veg etc so it's best to repair for your next session...you won't repair anything 12hrs after training so you'll be breaking down muscle without building it back up = muscle waste (don't cry)

Alright, and no I won't cry ahah, there's no reason there so eh.

Christopheel · Post by **Christopheel** » Tue Jun 24, 2008 7:55 am

Reached 290 On bench pressed paused, I want to reach "3Plates" before November (Next Comp).

Squat

260x5
280x5
305x5
345x1 (This is not in the 90% range, just part of warm up)
380x1x1 PR+1Rep
370x1
360x1
355x1

Bench Press Paused Last week

180x8
210x4
240x1
290x1 (Last around 10 seconds, was so hard to push, but when it's push or struggle get the bar off usually I push even harder ahah)
275x1
270x1
Would have done another single but ...no
190 (5x5)

Deadlifts last week

365x8
415x4
470x1
515x1 (Yay, hit same weights as in comp)
500x1
490x1
480x1
370 (5x5)

I usually hit PR in weights every 2 workouts if no squat are not deep deep deep and bench hurt left shoulder and grip give up on deadlift before lockout.

Now tha shit : Cutting.

breakfast is now 2/3 oatmeal, whey and 3 eggs. Out from 2cup oatmeal and whey + one egg. I beleive that when I,ll come back to normal diet I'll stick to one cup oatmeal + 3 eggs and whey.

Post-Workout

Whey + 4 Slices of Breads (100% wheat, so at least there's some nutriment like zinc and magnesium in +iron and some fast absorb complexes carbs so why not) followed not long after by corn (to complete the carb intake) Out from Whey + 6 Slice of breads, not many change there. I still reach a nice amount of carbs.

Didn't add Cardio yet, I will do first session today,

3 Minutes of : Push Ups x10, Walking Lungesx10, Inverted Rowx10 Circuit
then 10 Jumps knee to face, followed by 15 Minutes of the circuit. and finish with 5 minutes of plank variations One minutes each (Only because I forgot to do them yesterday and it's a nice cooldown to help breathing while taking whey lol)

Did I planed it good ? Yesterday it was "Squat Day" and tomorrow "Bench Day"

Christopheel · Post by **Christopheel** » Tue Jun 24, 2008 8:56 am

Well finally, i didn't do the plank lol ... I just sat down and drink whey.

No break, speed was high but at the end were I was starting to slow down.

Inverted Row on bench sucks so I,ve done :

3 minutes Push Upsx10 Walking Lungesx10 BW Squatx10

15 Jumps Knee to face

20 Minutes Push Upsx10 Walking Lungesx10 BW Squatx10