tell me about it.. took ages for me to add extra 2.5kg! nearly failed on my last set on saturday duh..
*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
tell me about it.. took ages for me to add extra 2.5kg! nearly failed on my last set on saturday duh..
I know that feeling! Although it got easier after the 72.5kg mark.. Roll on 80's
(not anytime soon!)
Soldato
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70kg!
Soldato
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God I'm a weak bugger. But at least I'm making progress. Managed 2.5 of my sets at 55kg on the bench and completed all of my reps/sets at 35kg on the OHP, where last week I failed.
But not bad, in 6 weeks on my bulk, I have got bench up from 42.5kg to 55kg. OHP, well has gone from 30kg - 35kg in the same time. I probably havent pushed my self hard enough on it. I attempted 37.5kg OHP but managed two reps...
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Week 10 on Stronglifts for me. Totals so far for full 5x5 are;
Squat - 90kg (1xBW)
Bench - 60kg
Barbell Rows - 60kg
OHP - 40kg
Dealidft - 105kg
Going to do another two weeks then I go on holiday for a week then i'll do my 1RM and deload on bench,BBR and OHP to work on my form and go for another 12 weeks.
Squat - 90kg (1xBW)
Bench - 60kg
Barbell Rows - 60kg
OHP - 40kg
Dealidft - 105kg
Going to do another two weeks then I go on holiday for a week then i'll do my 1RM and deload on bench,BBR and OHP to work on my form and go for another 12 weeks.
Excellent diet for everyone except Nate
Add steroids and we can all look like The Rock
Associate
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What level of calorie deficit below maintenance do you guys find optimum when cutting?
I've been cleaning up my diet over the last couple of months and trying to find what works for me, started reducing calories last week, but think over the past few days I’ve maybe reduced them too far, or I’m over training slightly maybe?
I'm a little over 14 stone, so around 90kg or 200lbs, roughly 10-12% bodyfat (3 point caliper calc done several times). Was eating around 2800-2900 cals a day except on rest day then I’d drop down to around 2400. And i could see a reasonable difference in the mirror (leaning up/maybe even adding a little muscle), but weight stayed pretty consistent, even went up slightly some weeks. So i decided to drop around 400 cals (going on Holiday next week so a little desperate attempt to look a little better for that) to try and shred the fat a little faster, trouble is i think i look worse for it and my lifts have now started to drop slightly. Thinking about going back up to 2900 cals, and just upping cardio a little bit instead.
I guess my answer is going to be to reduce calories a little slower and work from there rather than the big jump, but just wondering what other people find works for them.
I've never really cut before, i always think i start to look a little small and decide to start eating again, which i guess is my reaction again, but I'd normally just start a bulk phase again.
Training wise i'm doing push pull legs, but split into 5 days, so Push (mon), Pull (tues), Push (Thurs), Pull (Fri), Legs (Sat). Do all the main compound lifts, squats, various deadlifts, flat/incline/decline presses, OH press, cleans, etc Workouts are roughly 60 minutes long and pretty intense (compairing to the people i see in the gym anyway - been training roughly 8 years)
Cardio wise, trying to go for a run between 2-4 miles on non-training days, or if i drag myself out of bed early enough i'll do a quick fasted run before breakfast. Also cycle to work on a Wednesday (10 miles each way), and some mtbing at the weekend either peaks or cycle park. Diet is amended to suit level of activity really. ie drop/add carbs
Diet wise (Today with increased cals),
Breakfast - 85g oats in water cooked, with 50g flavoured whey added
Snack - 3 boiled eggs
Lunch - 150g Ground beef in 165g bolognaise sauce with 40g cheese and 200g green beans
Pre workout (round 2.5hr before) - 3 slices of seeded bread with light spread and 150g chicken breast.
Post workout - 50g whey, 30g dextrose, 30g maltodextrin
Dinner - 200g Chicken breast, 300g potato wedges with 200g broccoli
That's 2890 cals, so a slightly high day split P=250g C=265 F=90
Sorry for the long post, figured a little more info might get me some more input.
I've been cleaning up my diet over the last couple of months and trying to find what works for me, started reducing calories last week, but think over the past few days I’ve maybe reduced them too far, or I’m over training slightly maybe?
I'm a little over 14 stone, so around 90kg or 200lbs, roughly 10-12% bodyfat (3 point caliper calc done several times). Was eating around 2800-2900 cals a day except on rest day then I’d drop down to around 2400. And i could see a reasonable difference in the mirror (leaning up/maybe even adding a little muscle), but weight stayed pretty consistent, even went up slightly some weeks. So i decided to drop around 400 cals (going on Holiday next week so a little desperate attempt to look a little better for that) to try and shred the fat a little faster, trouble is i think i look worse for it and my lifts have now started to drop slightly. Thinking about going back up to 2900 cals, and just upping cardio a little bit instead.
I guess my answer is going to be to reduce calories a little slower and work from there rather than the big jump, but just wondering what other people find works for them.
I've never really cut before, i always think i start to look a little small and decide to start eating again, which i guess is my reaction again, but I'd normally just start a bulk phase again.
Training wise i'm doing push pull legs, but split into 5 days, so Push (mon), Pull (tues), Push (Thurs), Pull (Fri), Legs (Sat). Do all the main compound lifts, squats, various deadlifts, flat/incline/decline presses, OH press, cleans, etc Workouts are roughly 60 minutes long and pretty intense (compairing to the people i see in the gym anyway - been training roughly 8 years)
Cardio wise, trying to go for a run between 2-4 miles on non-training days, or if i drag myself out of bed early enough i'll do a quick fasted run before breakfast. Also cycle to work on a Wednesday (10 miles each way), and some mtbing at the weekend either peaks or cycle park. Diet is amended to suit level of activity really. ie drop/add carbs
Diet wise (Today with increased cals),
Breakfast - 85g oats in water cooked, with 50g flavoured whey added
Snack - 3 boiled eggs
Lunch - 150g Ground beef in 165g bolognaise sauce with 40g cheese and 200g green beans
Pre workout (round 2.5hr before) - 3 slices of seeded bread with light spread and 150g chicken breast.
Post workout - 50g whey, 30g dextrose, 30g maltodextrin
Dinner - 200g Chicken breast, 300g potato wedges with 200g broccoli
That's 2890 cals, so a slightly high day split P=250g C=265 F=90
Sorry for the long post, figured a little more info might get me some more input.
Associate
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Pics? We'll be able to tell you if you're anorexic or not
I feel anorexic sometimes
I'm 6ft 2 roughly, so based on my weight and bodyfat, i'm not small, but not big either.
Used to weigh 17 stone though, before i had a hiatus hernia about 3 years ago, stopped lifting for about 2 years because of that and started mtbing instead, only just started getting back into it again about 6 months ago, but getting more serious over the past 2-3 months.
Have you dropped a vast amount of weight in the time you have decided to cut?
Did you fall down a street drain?
You have given us one data point to play with, and correlations/trajectories cannot be determined without at least two. So. What weight were you last week, and what weight are you currently?
In all seriousness, any calorie deficit will help you lose weight. Practically speaking, a reasonable starting figure is 250kcal in your state. Personally, I'd just go by what I saw in the mirror.
At 10-12% BF, your weightloss is not going to happen in a hurry, either, so settle in for the long term.
Man of Honour
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10-12% body fat is lowwwww anyway. No need to cut any further. I've recently been measured via bio impedance an 7 point calliper test (I wouldn't trust a 3 point test) and was measured at 14% and most would agree I'm looking lean but still relatively powerful. At 10-12 you'll be starting to get they territory of losing muscle mass as well as fat.
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Associate
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Started at roughly 14 stone 3lbs, about 3 months ago, now weigh 14 stone 1lbs, so not lost much weight really. but like i said I was seeing a difference in the mirror, so perhaps a small gain in muscle and a loss of fat in that period (a lot of my lifts have increased slightly with the increased workout volume at my previous calorie intake)
I guess i just wanted to drop a little fat quickly with my holiday coming up next week. I don't look bad, just wanted to look a little better at this point really. Hence trying to drop cals a little more. But at the same time i don't want to loose any muscle either, or strength really.
Man of Honour
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If you're at that low a BF it'll be hard to tell any improvements as even a pint of water and a banana will change your composition. Okay, I'm exaggerating a little, but if you really are that low, you'd be hard pushed to find much to lose.