6/28/2019
2 mile walk
Just for the calorie burn.
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6/28/2019
2 mile walk
Just for the calorie burn.
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.Quote:
Originally Posted by Buckfever
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.
Quote:
Originally Posted by Preston
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.
6/30/2019
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.
7/3/2019
60 minutes on the Elliptical with the 20lb vest
W.G.Pulldowns
120X10X10 Sets
DB Bench
60X10X10sets
Curls
50X10X7sets
Tricep Pressdown
50X15X7sets
2 mile walk
Morning weight: 180.6
7/4/2019
60 minutes on the Elliptical with the 20lb vest
Assisted Dips
-10X29,16,15,11,10,12
WG Rows
85X15,12,12
Machine Preacher Curl
115X8,8,5,5,5
Machine Tri
170X8
Tricep Pressdown
70X15,12,10,10
Calve Press on LP machine
390X10
400X8,8,8
Hammer abd Crunch
115X8,5,5,4
2 mile walk
Morning Weight:
179.8
Happy 4th!
Look at you breaking 180 like a boss! Well done, Buck. Did you change anything or did you just let time take over?Quote:
Originally Posted by Buckfever
Quote:
Originally Posted by Preston
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.Quote:
Originally Posted by Buckfever
7/5/2019
60 minutes on the Elliptical with the 20lb vest
Bench
95X20,20,15,11,11,10X5sets,12
C.G. Pulldowns
120X15,12,10,10,7,7,7,7,8,7
Curls
60X8 Shoulder didn't like this
Preacher Machine
125X5,4,4,4,4
Machine Tricep Press
170X10,8,7,6,6
2 mile walk
Notes:
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.Quote:
Originally Posted by Buckfever
7/6/2019
60 minutes on the Elliptical with the 20lb vest
Dips
20,18,15,13
WG machine rows
85X17,14,12,10
Machine Preacher curls
130X6,5,5,5
Calve Press
400X16,13,13,11,12
Hammer Ab Crunch
120X5,4,4,4
2 mile walk
Maybe it's irrational confidence, but I'm expecting to get there.Quote:
Originally Posted by Preston
7/7/2019
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.
7/8/2019
30 minutes on the elliptical with the 20lb vest.
7/10/2019
60 minutes on the Elliptical with the 20lb vest.
WG Row
85X18,14,12,9,9,12
Dips
30,19,12,16,19
Preacher
140X5,4,4,4,3
Tricep Pressdown
85X9,6,6,6,5
Calve Press on LP machine
400X20,15,10,10
Hammer ab crunch
125X5,4,4,3
2 mile walk
Morning weight: 179
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.
7/10/2019
Another 2 mile walk to burn some calories. Been listening to podcasts while walking. It just flies by.
7/12/2019
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!!!
7/12/2019
2 mile walk
7/13/2019
morning weight: 178.6
Notes:
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.
Any suggestions.
7/14/2019
20 flights on the sledding hill with the 40lb weighted vest
Dips
BWX35,25
W.G Rows
85X20,12
Bench
110X26,22
CG Pulldowns
140X16,12
DB Overhead Press
35X10(Didn't like)
Machine Preacher
145X4
130X6,6
Tricep Extension
90X7
Hammer Crunch
130X5
Overhead Press
40X20,20,17
Calve Press on Leg Press
400X22
Walk 3.25 miles
Notes:
Little bit of everything today. Left shoulder didn't like the DB overhead press, I think I'm going to go back to the regular standing overhead press and just go for sets of 20. I'm really surprised that I seem to keep grabbing reps, I guess the depletion is not impacting endurance so much. The guy I do the hill with has been bringing a monitor and I guess all told we cover ~ 2.25 miles to and from the parking lot and it takes us just over an hour. Solid work. Found a new 3.25 mile path for my walks that is pretty low traffic so I can take my shirt off, get some Sun and listen to podcasts. I really like it.
Active tanning love it!!
As for the body weight and bodyfat numbers, I really wouldn't get too hung up on the actual numbers. I'd just go by how I feel and what the mirror shows me. Personally I wouldn't sacrifice muscle mass just to try and hit a certain number on the scale.
Right that's exactly my concern, I want to get there, with out being foolish in terms of how much muscle I sacrifice short run. I think i'm going to shoot for that visual goal of getting the fat off behind the obliques and once there I'll call it and at that point add ~ 50 grams of protein to the meal plan. I think I'm only a month away.Quote:
Originally Posted by Ed Eliason
7/17/2019
60 minutes on the Elliptical with the 20lb vest
Dips
BWX41,35
W.G Rows
85X20,16
Bench
115X23,16
C.G. Pulldowns
140X12,10
Overhead press
40X20,12
DB Shrugs
40X30,20
Preacher Machine
140X5,5
Tricep Pressdown
100X3,2
Hammer Ab Crunch
140X3,3
Calve raise on LP machine
400X21,13
Notes:
I was going to run today but there was a heat advisory so I stayed on the Elliptical. Planning to walk later because it's raining right now. My weight had a big drop this morning but I slept in so I'm not going to count that. There's definitely something about the structure of a meal plan, even though I'm running a deficit, I'm not hungry and I think it;s because I'm just not thinking about it. About the only thing is if I feel depleted I add a serving of carbs, usually fruit, if I feel hungry but not depleted I add a serving ~ 150-200 calories of protein. It's been really easy. Which is why I've contemplating overshooting, definitely not doing a cut again this year.
I need the weight belt to arrive, it's getting ridiculous on the dips.
7/17/2019
30 minutes on the Elliptical with the 20lb vest
Notes:
Thunderstorms persisted so I just got on the Elliptical.
7/19/2019
60 minutes on the Elliptical with the 40 lb vest Calories: 690
Dips
BW+10lbs X21,15
W.G.Rows
85X20,16
Bench
115X27,19
C.G. Pulldowns
140X15,12
Overhead Press
50X21,14
Dumbbell Shrugs
50X20,17
Curls
50X15,15
Tricep Pressdown
85X10,8
Calve Raise on LP machine
400X24,19
Hammer Ab Crunch
140X3
155(stack)X 1
3.25 mile walk in the sun.
Morning weight: 178
Notes:
I did an hour on the Elliptical with the 40lb vest which is pretty hard. It was amazing to me how just adding 10lbs to the dips, cut the reps in half. I still seem to be making progress on endurance. I woke up early so I view that weight as valid. 4 lbs to go which is good because a buddy of mine is working on strength and it's annoying me a little to still be on the cut. But then that's on me that I let myself get not lean and I want to be lean so this is what I have to do,
I bet you’re a fricken beast when you do something without the vest on.
7/21/2019
60 minutes on the Elliptical with the 40lb weighted vest
Dips
BW+15lbsX22,9
WG Machine Rows
100X12,8
Bench
120X24,17
CG Pulldowns
140X17,9
Overhead Press
50X22,15
Shrugs
55X24,24
Curls
50X21,16
Tricep Ext
85X12,9
Calve raise on LP Machine
400X24,22
Hammer abd Crunch
Stack(155)X1+1,1
Notes:
Endurance is going good having to increase the resistance just a little on somethings. Almost got 2 reps on the stack on the Hammer abd crunch, just couldn't quite bottom it out. Pretty much decided just to go to the target of 174 and then just add protein to the diet and see if I can increase the load on everything a little. Pretty happy with how things are going now.
Quote:
Originally Posted by Cellardweller
It's pretty crazy how just taking 5% of weight off your body changes things. I mean what has happened here with the dips in terms of the increase in the # of bodyweight reps was crazy. And I think that's indicative of why I've decided to permanently bring my weight down now that I'm older. It's only going to help me in terms of my mobility and my energy levels.
7/21/2019
3.25 mile walk
Listening to a podcast.
7/22/2019
3.25 mile walk
7/23/2019
3.25 mile walk
7/24/2019
60 minutes on the Elliptical with the 40lb weighted vest calories reported: 700
Dips
BW+17.5lbs X 22,11
W.G. machine Row 100X13,10
Bench Press
125X24,18
C.G. Pulldowns
140X18,14
Overhead Press
50X25,18
Shrugs
60X24,17
Curls
50X24
60X10
Tricep Pressdown
95X9,7
Calve Press on LP Machine
400X31,22
Hammer Abd Crunch
155(stack)X1+,1
3.25 mile walk
Notes:
Things are going well, I'm planning a little run here on cutting the next 10 days as I'll be on my own for ~ 6 of those. I think, I'm getting just a little stronger, hard to tell for sure with these light weights. Felt weaker on the tricep extension, I think I burned them out on the overhead press.
I as well will be a bachelor again. Any sneak peek on these cutting plans?Quote:
Originally Posted by Buckfever
Well when I'm on my own, often on the evenings that I'm free I'm adding a 3.25 mile walk. And also I'm not going out for dinner or drinks, so there's a higher level of discipline in terms of intake. Really not much change as this is still working, I've been hovering @ 178-178.6, as long as I'm on point I should bust though in the next week.Quote:
Originally Posted by Preston
7/26/2019
60 minutes on the Elliptical with the 40lb weighted vest reported calories burned: 696
Dips
BW+20lbsX23,9
WG machine rows
105X10
Rear delt Machine
75X12
Migraine developed left gym
3.25 mile walk
Drove to the beach with my wife walked another ~ 2 miles
Morning weight: 178.4
Notes:
Had to cut the weights short due to the onset of a migraine, I have found that if I stop the workout at the onset of the visual aura, the migraine is comparatively mild. Decided to check out a near by beach and got a nice causal walk to add to the activity level for the day. Weight is seemingly stuck which often happens just need to stay disciplined. Next 6 days are my own lets make it happen!
7/27/2019
3.25 mile walk
7/28/2019
20 flights on the Sledding hill with the 40lb weighted vest.
3.25 mile walk
Dips
BW + 25lbs X 10
BW + 22.5 X10
WG Row
105X10
85X18
Bench
130 X 22,16
CG Pulldowns
140X 18,12
Overhead Press
60X22,14
Shrugs
70X15,10
Curls
60X16,11
Tricep Pressdowns
85X9,7
Calve Press
400X40,26
Ab Crunch
155X2,2
Notes:
Most exciting thing was getting doubles with the stack on the Hammer Abd Crunch.
7/28/2019
Another 3.25 mile walk
7/29/2019
3.25 mile walk
Notes:
Feels like I've hit a plateau. May have to kill the desert. I'll give it a couple more days and see.