So you’ve been sitting around 180 for almost a week haven’t you? There’s a point where your body either needs an influx of calories or you need to cut out calories that you’re holding onto. Most people are affected by dairy, fruit and obviously carbs of they flour, gluten variation.. All of these things will effect your insulin and when dieting and getting your body fat down we don’t want spikes in your insulin.
Have you ever tried cycling your carbs? Sometimes a little rotation can kick start a burn. Take your highest carb intake for a day of the week and reduce in 1/3rds. Once you get to your 1/3 carb amount from total, go back up (this should be Wednesday) to your full carb intake (3/3) by Friday. On the weekend go zero to prime yourself for the coming Monday.
These days are examples, base this more on your workout schedule so if your week starts Saturday, adjust accordingly.
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
So you’ve been sitting around 180 for almost a week haven’t you? There’s a point where your body either needs an influx of calories or you need to cut out calories that you’re holding onto. Most people are affected by dairy, fruit and obviously carbs of they flour, gluten variation.. All of these things will effect your insulin and when dieting and getting your body fat down we don’t want spikes in your insulin.
Have you ever tried cycling your carbs? Sometimes a little rotation can kick start a burn. Take your highest carb intake for a day of the week and reduce in 1/3rds. Once you get to your 1/3 carb amount from total, go back up (this should be Wednesday) to your full carb intake (3/3) by Friday. On the weekend go zero to prime yourself for the coming Monday.
These days are examples, base this more on your workout schedule so if your week starts Saturday, adjust accordingly.
I have been at 180.6-181.4 for 10 days. The previous 10 days I was 182.4-185.2. So while I do think I am hitting a plateau it also feels like I'm about to break it.
I do like the idea of cycling the carbs, I think I'll start that on Monday as I'll be alone for most of July and am deliberately not going to make plans, because I want to dedicate it to taking care of myself. Maybe I'll include the effort in my log.
20 flights on the Sledding hill with the 40lb weighted vest.
Assisted Dips
-10X24,15,12,13
WG machine Rows
85X10X5sets
Machine Preacher
110X8,7,7,7,4
Tricep Pressdown
70X12,12,12,10
Hammer Abd Crunch
110X9,7,6,5
Calve Press
370X15,12,13,10
Notes:
It was hot on the Sledding hill and my workout partner kicked my arse. I actually had to take 3 minute break at 18 in order to finish. Part of it was that I went out last night, but in any event that is the benefit of having a workout partner, because he really helped pull me through to the end.
So I'm hitting arms every workout, 3 times per week based on some recent research I've read and it seems to be helping. On the Calve press the LP machine goes to 400 so we should be there soon and then we'll just grab reps. Overall continuing the theme of just a little heavier on the weights, for this final month of cutting trying to hold on to as much muscle as I can.
Spine and shoulders feel great, I'm continuing with the mobility work a good 25 minutes, 6-7 times per week.
Look at you breaking 180 like a boss! Well done, Buck. Did you change anything or did you just let time take over?
I did and I said I would document it but I've been too busy. Basically I'm taking one serving out on the off days, but I'm cycling what it is. For instance the other day I only had one serving of fish, day before I skipped the fruit. On these days though where I'm off and active, I'm really not changing anything, although yesterday I added some carbs, as I felt a little depleted. I've got five days off here in a row so basically I'm just plowing through.
I did and I said I would document it but I've been too busy. Basically I'm taking one serving out on the off days, but I'm cycling what it is. For instance the other day I only had one serving of fish, day before I skipped the fruit. On these days though where I'm off and active, I'm really not changing anything, although yesterday I added some carbs, as I felt a little depleted. I've got five days off here in a row so basically I'm just plowing through.
Nice! Tricking the body does wonders to your metabolism. I still feel you’d benefit greatly from a refeed / cheat day.
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
Weight was lower this morning but I slept in so I don't consider that valid. It was fun getting on the bench and just grinding out reps, I do like changing up the variations.
So a buddy of mine asked me what my target was on the weight loss and basically reflexively said to get back to my to my college weight of 174. But I thought about it some more and what I really want to do if I'm getting granular on it, is to lose the back fat behind the obliques. Once the roundness of that fat is gone that where I want to be and that's what I want to maintain. I do think that 174 will do it, but if I have to go a few lbs past that to get it I will. As far as a final target weight, I know that this much cutting will lose muscle and some of that will come back when the depletion ends, but the absence of the back fat will be my guide.
I do like following a meal plan, rather than monitoring macros. Because this gives me a structure that I can follow. This is not that hard for me and certainly with a little more food would not be a big deal to maintain as a lifestyle and that's what I'm looking to do going forward.
I'm not a fan of water, but someone here gave me the idea of using diluted 50% Crystal light and that works well for me, I've even replaced the afternoon coffee with it and it's really been useful to me to push the fluids.
Weight was lower this morning but I slept in so I don't consider that valid. It was fun getting on the bench and just grinding out reps, I do like changing up the variations.
So a buddy of mine asked me what my target was on the weight loss and basically reflexively said to get back to my to my college weight of 174. But I thought about it some more and what I really want to do if I'm getting granular on it, is to lose the back fat behind the obliques. Once the roundness of that fat is gone that where I want to be and that's what I want to maintain. I do think that 174 will do it, but if I have to go a few lbs past that to get it I will. As far as a final target weight, I know that this much cutting will lose muscle and some of that will come back when the depletion ends, but the absence of the back fat will be my guide.
I do like following a meal plan, rather than monitoring macros. Because this gives me a structure that I can follow. This is not that hard for me and certainly with a little more food would not be a big deal to maintain as a lifestyle and that's what I'm looking to do going forward.
I'm not a fan of water, but someone here gave me the idea of using diluted 50% Crystal light and that works well for me, I've even replaced the afternoon coffee with it and it's really been useful to me to push the fluids.
Water is definitely key to a lot of things. That area around your obliques is hard for anyone to trim down. You might end up needing to mess with macros to achieve what you want.
"Real leaders are ordinary people with extraordinary determination."- Anonymous
Fraternal order of the Animal --The Enforcer The Crew™
Saraigh
Water is definitely key to a lot of things. That area around your obliques is hard for anyone to trim down. You might end up needing to mess with macros to achieve what you want.
Maybe it's irrational confidence, but I'm expecting to get there.
20 flights on the Sledding hill with the 40lb vest
CG Pulldowns
120X24,12,9,10,9,9,9,8,8,8
Bench
100X24,20,13,12,9X5sets,10
Machine Preacher
135X4,4,3X5sets
Machine Triceps
170X6,6,5,5,5,5,6
2 mile walk
Notes:
The preacher machine was too heavy, on the elbow joint. I adjusted the seat but I still didn't the pressure on the joint, so I'll cycle lower and go to a higher rep scheme. I wish I had 6 weeks to workout every day, not just 5 days, but this was fun. I just got to get something in on the off days. Keep the momentum going.
Notes:
Not sure what to do with the dips now. Add weight or maybe go to CG bench. I think I'd like tp keep the dips, I need to get a strap or bring the weighted vest.
60 minutes on the Elliptical with the 40lb weighted vest
Bench Press
105X30,21
CG Pulldowns
130X15,13
3.25 mile walk
Morning Weight: 178.6
Notes:
After the 4th set I got the visual aura of the beginning of a migraine so I just stopped went home slept maybe a half hour and got through it okay and went for a slightly longer walk. Feel a little gipped by cutting the workout short, maybe do something later. Working on this cut I think I appreciate why 40% of the population is obese. It isn't easy to take it off even with all the hours of physical activity I'm putting into it. We are sedentary and we just work so much that there isn't that much spare time. In the previous 2 and a half decades, I never had this kind of time to devote to exercise. Loving it now though!!!
That's 2 days in a row so, we probably plateau here again for 10 days or so. The body fat scale reading was lower though.
Best as I can figure I have ~ 7.1 lbs of fat to lose yet but I'm only 4.6lbs away from my goal weight. Basically it's because I've lost 2.5lbs of muscle during the cut. Do I over shoot by 2.5 lbs and then bring the weight back up or do I just go to the goal weight and try to recomp the remaining weight loss?
I kind of hate to get off it because I have the cut down and that's probably just another 3 weeks, but I just don's know what the best strategy is.
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Originally Posted by Buckfever
