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Down4whatever
11-04-2009, 11:36 PM
This journal will detail my journey to an all-time low conditioning level for me. I intend to reach 5% bodyfat or less by March 5, 2010 and take home the prize for most conditioned!


Background/Personal Info:


Name: Matt
Age: 38
Height: 73"
Weight: 200lbs (as of 11/4/09)
Bodyfat: 14% (estimated)
Competitions: None yet
Years lifting: aggregate 4 yrs


Goals:


March 5, 2010 - win the Arnold Challenge


June 2011 - Enter my first BB'ing competition


I have calculated that based on 14% bodyfat at 200lbs, my final weight would be around 179lbs give or take based on how much muscle I lose. My biggest concern is that 6'1" and 179lbs is pretty lanky and I'm afraid I'll look like a skeleton, but I need to do this in order to see if I'm capable.


I'll post diet, training and general thoughts along the way. Any advice would be greatly appreciated.


I should have some starting pics ready by tomorrow, but for now, I'll post some from September. Let's do this!!!

blu2xtreme
11-04-2009, 11:41 PM
WOW you are looking great ...will be checking your journal out :yep:
Woo Hoo I got in first :D

Down4whatever
11-04-2009, 11:47 PM
WOW you are looking great ...will be checking your journal out :yep:
Woo Hoo I got in first :D


Haha, thanks Paula.....I mean Blu :D

One thing I hate about my physique is my thick waistline (not the fat portion)--I am barrel shaped....pissy genetics I think :dunno:

blu2xtreme
11-04-2009, 11:56 PM
Haha, thanks Paula.....I mean Blu :D

One thing I hate about my physique is my thick waistline (not the fat portion)--I am barrel shaped....pissy genetics I think :dunno:

Thanks for outing me...I was even starting to think my name was Blu ..
I think it's kind of sexy sounding:p
You owe me a drink in Columbus now :yep:

Have you been down that low in body fat yet ?
Might not look that thick...

Down4whatever
11-05-2009, 12:04 AM
Thanks for outing me...I was even starting to think my name was Blu ..
I think it's kind of sexy sounding:p
You owe me a drink in Columbus now :yep:

Have you been down that low in body fat yet ?
Might not look that thick...

Fine, Jack and coke it is.... :hmn:

Haven't really tracked BF before, so this will be the testing ground. I hope the thickness goes away, we'll see!!! Gonna be a fun ride!!!!!:hypno:

blu2xtreme
11-05-2009, 12:14 AM
Fine, Jack and coke it is.... :hmn:

Haven't really tracked BF before, so this will be the testing ground. I hope the thickness goes away, we'll see!!! Gonna be a fun ride!!!!!:hypno:

You wouldn't like me on Jack and coke last time was trouble...
actually you might really like me on jack and coke;)

You guys will all look great can't wait for March

buckimscl
11-05-2009, 12:55 AM
Just sub your pics bro if you're doing the challenge.

fatbackgoal
11-05-2009, 01:02 AM
Subbed in. Looking good man just turn it up a notch.

gman
11-05-2009, 06:27 AM
Dear Matt,

You ain't a barrel.

Sincerely,

A. Keg

gman
11-05-2009, 06:28 AM
179 shredded will look great even if you are lanky...get down there and lean bulk back up!

Baldiewonkanobi
11-05-2009, 07:57 AM
Well well well....this is great!! Does this mean that I should call my broker and sell my stock in U.S. Bagel Bakery?

Baldie

blu2xtreme
11-05-2009, 10:14 AM
Morning Matt
Have a great day :)

Down4whatever
11-05-2009, 10:48 AM
Just sub your pics bro if you're doing the challenge.

Will do! Sumbit to whom?


Subbed in. Looking good man just turn it up a notch.

Thanks man, I actually haven't even started yet, lol. Sunday my official diet starts!!


Dear Matt,

You ain't a barrel.

Sincerely,

A. Keg

LOL, ok, so you agree with Blu that I will 'V' out once I get sub 10%?


179 shredded will look great even if you are lanky...get down there and lean bulk back up!

I sure hope so; I'd like to see some natural competitors at me height and approximate weight.....Hell, I might be 18-20% BF--who knows. I hope I'm close on the number cause the thought of coming in even lighter scares the crap outta me!


Well well well....this is great!! Does this mean that I should call my broker and sell my stock in U.S. Bagel Bakery?

Baldie

Better dump it fast, Bill!!! Just bought my last package Tuesday :eek:


Morning Matt
Have a great day :)

Thanks, u2!

gman
11-05-2009, 10:59 AM
You won't know until you shred up...so do it and find out!

Down4whatever
11-05-2009, 11:00 AM
DAY 0 (4 DAYS UNTIL THE START)

MEAL 1 - 8:15am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups enriched milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:30am

1 cup cottage cheese, 1% (w/tomatoes & cucumbers)
Multi Grain Sandwich Thin

MEAL 3 - 2:45pm

Chicken breast, 8 oz
Broccoli & Caul, 3 cups

MEAL 4 - 5:20pm

Tomato Pesto Tuna Pouch, 4.5oz
1.5 cups Enriched Milk, 1%

MEAL 5 - 8:30pm

Tilapia Fillets(10oz)
1/2 Can Hominy

MEAL 6 - 10:15pm

1 cup Enriched Milk, 1%
Naturally More Peanut Butter, 1/2 Tbsp
1 scoop Scivation whey

Calories - 2,164
Protein - 259g or 48%
Net Carbs - 139g or 25%
Fat - 54g or 22%
Fiber - 29g or 5%

COMMENTS 11-5-2009


This is a good low calorie day. Today I will bump back up a bit (~2,400). I'm going to experiment with calorie cycling to see how I do. Just a few more days until I start the challenge......I will try to take pics tonight or tomorrow and get this show on the road!

Down4whatever
11-05-2009, 11:05 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.94 miles
Time - 31:55
Avg Pace - 10:50/mile
Max speed - 14.3 mph **did about 4 sprint intervals
Calories - 407

COMMENTS:

Strained my left hamstring doing sprints http://assets.bodybuilding.com/forum/images/smilies/frown.gif This one is really achy!!! I rubbed some icy hot on this damn thing earlier. Throbbing FTL http://assets.bodybuilding.com/forum/images/smilies/eek.gif

I guess I need to do intervals every other day and possibly pull up a little on the speed. Other than that, nice lil morning trot. I am having a love affair with cardio!!!

Shoulders/Traps/Calves tonight!!

Down4whatever
11-05-2009, 11:06 AM
You won't know until you shred up...so do it and find out!

There's no stopping my ass now!!! Shit is on........

bodyhard
11-05-2009, 12:49 PM
What up Matt!!

Damn you look like shit in those pics man you sure you want to do this???

LMFAO!!! Looking good man, looks like you are coming along extremely well!

Down4whatever
11-05-2009, 01:03 PM
What up Matt!!

Damn you look like shit in those pics man you sure you want to do this???

LMFAO!!! Looking good man, looks like you are coming along extremely well!

Hay John!!

The lighting is poor in the pics, lol. Hell, I'm alot fatter now.....I have learned from the mistake of bumping calories too much for sure!!!

Good to have your prowess along for possible tips and suggestions!

bodyhard
11-05-2009, 01:18 PM
Hay John!!

The lighting is poor in the pics, lol. Hell, I'm alot fatter now.....I have learned from the mistake of bumping calories too much for sure!!!

Good to have your prowess along for possible tips and suggestions!


Dude you know anything that comes from my mouth is going to be straight up, I don't have time to fucking kiss your ass or try to make you feel good by always patting you on the back, fuck all that faggotery bullshit. I will tell you like it is the same way once I start posting pics you do the same for me!!

I don't need no fucking reassurance I need constructive criticism!

When the fuck are you going to hit the PIT???

Down4whatever
11-05-2009, 02:31 PM
Dude you know anything that comes from my mouth is going to be straight up, I don't have time to fucking kiss your ass or try to make you feel good by always patting you on the back, fuck all that faggotery bullshit. I will tell you like it is the same way once I start posting pics you do the same for me!!

I don't need no fucking reassurance I need constructive criticism!

When the fuck are you going to hit the PIT???


I'm the same way, man. If I look like shit......friggin tell me, but hopefully it would be done in a way so as to encourage improvement--but not kiss ass.

Are you talking about the pit forum on this website? Scary place if so! Mean MF's in there

bodyhard
11-05-2009, 02:42 PM
I'm the same way, man. If I look like shit......friggin tell me, but hopefully it would be done in a way so as to encourage improvement--but not kiss ass.

Are you talking about the pit forum on this website? Scary place if so! Mean MF's in there

Yeah man constructive criticism!

Yup Yup the PIT :yep::yep:

Man up, take the plunge! :slap:

TheTransformator
11-05-2009, 02:43 PM
Good luck...give it your all!

bodyhard
11-05-2009, 08:18 PM
Dude where the fuck are you at?

Down4whatever
11-05-2009, 10:35 PM
Good luck...give it your all!

Tis the plan!! Thanks man


Dude where the fuck are you at?

Training man!!! Somebody has to train up in this mutherfukker!!!

Down4whatever
11-05-2009, 10:37 PM
SHOULDERS/TRAPS

BB SEATED SHOULDER PRESS

105 X 12
115 X 9
125 X 6
125 X 6 **friggin hard to get stronger on these
105 X 9

DELT TRIAD

SET #1 **no rest between exercises

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

SET #2 **90 seconds rest between sets

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

SET #3

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

BB SHRUGS

185 X 12
185 X 12
205 X 12
215 X 12
185 X 12

THE BEAR

95 X 5
95 X 5

Protocal:

1) Clean the BB
2) Perform front squat
3) Overhead press the BB
4) Drop behind the neck
5) Perform Back Squat
6) Perform Behind the neck press
7) Lower to clean position
8) Perform another front squat
9) Lower to the floor
10) Repeat http://assets.bodybuilding.com/forum/images/smilies/eek.gif

DB SHOULDER PRESS

50's x 10
55's x 7
60's x 6 **wow, big time fatigue

COMMENTS:

I had forgotten how low volume shoulder day is when it is not paired with another major muscle group. This may take some getting used to.....I'm going to add Upright Rows next week. We wanted to try the 'Bears'--wow, what a cardio exercise that is!!! I woulda done more weight, but you are basically limited by your weakest muscle and my shoulders were fatigued.....some of the BNP's were weakkkkkk. Good times! Gonna go strap on the feed bag!!

blu2xtreme
11-05-2009, 10:46 PM
Shoulder night looks good

I have shoulders tonight too - won't post my weights yet:)

I have the hardest time progressing to higher weights on shoulder exercises - lack of food before might have been part of it ...so I hope to see improvement
Mike kindly volunteered to help with telling me what exercises to do.
I'm a tell me what to do girl...and I do it.

The Bears look cool ..bet they kicked your ass :hypno:

Down4whatever
11-06-2009, 09:47 AM
Shoulder night looks good

I have shoulders tonight too - won't post my weights yet:)

I have the hardest time progressing to higher weights on shoulder exercises - lack of food before might have been part of it ...so I hope to see improvement
Mike kindly volunteered to help with telling me what exercises to do.
I'm a tell me what to do girl...and I do it.

The Bears look cool ..bet they kicked your ass :hypno:

Thanks!! I thinkthe 'Bears' actually helped my hamstring strain!! They did indeed kick my ass :hypno:

Down4whatever
11-06-2009, 09:49 AM
MEAL 1 - 8:15am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups enriched milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:30am

Lemon Pepper Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:45pm

Chicken breast, 8 oz
1 Cup Zatarain's Red Beans Rice

MEAL 4 - 5:15pm

Lemon Pepper Tuna Pouch, 4.5oz
1.5 cups Enriched Milk, 1%

MEAL 5 - 8:00pm

1 cup Enriched Milk, 1%
Naturally More Peanut Butter, 1 Tbsp
1 scoop Scivation whey

MEAL 6 - 10:00pm

8 oz Lean Beef (96/4)
Multi Grain Sandwich Thin
1/2 Can Black Beans

Calories - 2,474
Protein - 281g or 45%
Net Carbs - 174g or 28%
Fat - 57g or 21%
Fiber - 40g or 6%

COMMENTS 11-6-2009

Good day of controlled eating. I was rarely hungry yesterday!! I did, however, eat that lean burger in meal 6 in about 44 seconds http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif; didn't know how hungry I was.....

Down4whatever
11-06-2009, 09:49 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.93 miles
Time - 31:42
Avg Pace - 10:49/mile
Max speed - 8.5 mph **NO sprint intervals
Calories - 412

COMMENTS:

The body is friggin amazing. At work yesterday, I was contemplating having to cancel cardio for a week cause my hamstring strain hurt so bad.......I was walking around literally dragging my left foot because it hurt so bad to lift it. I guess doing those light weight squats at the gym helped it out.

I did still feel the twinge in my left hammie, but I just jogged more than usual--jogging alows for shorter strides whereas the walking part forced me to step it out a bit. Nice weather we're having here........too bad it won't last long http://assets.bodybuilding.com/forum/images/smilies/frown.gif

gman
11-06-2009, 10:46 AM
you slowed down to my pace! lol

good job getting it in.

bodyhard
11-06-2009, 12:01 PM
This is starting to look like a real journal, you were starting to scare me there for a fucking minute man!

Give it fucking hell, do some extra reps for me brah!

Down4whatever
11-06-2009, 01:02 PM
you slowed down to my pace! lol

good job getting it in.

I'm definately gonna take the cardio a lilttle slower this time. I think before when I was trying to beat 5K times, I was overdoing it. This walk/jog/run is better IMO. Thanks Mikey!


This is starting to look like a real journal, you were starting to scare me there for a fucking minute man!

Give it fucking hell, do some extra reps for me brah!

Haha, thanks John! I'll do lot's of extra reps!!

I just realized I never declared my training routine:

Split:

Monday - Legs (Heavy)
Tuesday - Chest/Bicep
Wednesday - Rest
Thursday - Shoulder/Traps/Calves
Friday - Legs (light)
Saturday - Back/Tricep
Sunday - Rest

Cardio:

Phase 1 - Week 1-6

7 days/week in the morning - 30 mins LIIT/HIIT varied

Phase 2 - Weeks 6-12

7 days/week morning and noon - 30 mins each LIIT/HIIT varied

Phase 3 - Week 12-Peak week

7 days/week morning, noon & night - 30 mins each LIIT/HIIT varied

Obviously, everythiing is subject to chage! :D

gman
11-06-2009, 01:04 PM
cardio fiend especially in phase 3

Down4whatever
11-06-2009, 01:07 PM
cardio fiend especially in phase 3

LOL, thats still only 90 minutes--less than you were doing at your last cut. I will use cardio so I can eat a lil more; I have no patience for starving my ass off like you and Blu do. Props to you two, but I likes my food energy :yep:

I'll prob be doing a good amount of power walking instead of so much running

gman
11-06-2009, 01:17 PM
Oh, I know...I fully expect to be doing 90 minutes twice a day in that same time frame.

Down4whatever
11-06-2009, 01:35 PM
Just had Meal 2--Herb & Garlic tuna pouch and a toasted multi-grain sandwich thin......that Tuna was goooooooooooood!!! :yep: Little pricey though $1.88

Doing a cheat meal 3 today, so I will adjust out of meals 4-6.

Hotwings and fries FTW!!

gman
11-06-2009, 01:47 PM
walmart, $1.49

Down4whatever
11-06-2009, 02:10 PM
walmart, $1.49

Bastards...that's where I got mine.....maybe I need to go to a Supercenter. I went to a Neighborhood Market this morn; I've noticed some things cheaper at the supercenter than the neighborhood markets--strange, it's the same Company :dunno:

blu2xtreme
11-06-2009, 02:19 PM
Bastards...that's where I got mine.....maybe I need to go to a Supercenter. I went to a Neighborhood Market this morn; I've noticed some things cheaper at the supercenter than the neighborhood markets--strange, it's the same Company :dunno:

Hitting walmart on my errand run today after Tanning and looking for new lifting gloves ...will check out the price out here.
Will not be buying the hickory tuna :no:

Baldiewonkanobi
11-06-2009, 02:36 PM
Tanning?

Not in a machine I trust. :no:

My cancer surgeon said the machine (had my own) was over 50% of the reason I have had two large Melanomas.

Just sayin....

Baldie

gman
11-06-2009, 02:47 PM
Bastards...that's where I got mine.....maybe I need to go to a Supercenter. I went to a Neighborhood Market this morn; I've noticed some things cheaper at the supercenter than the neighborhood markets--strange, it's the same Company :dunno:

supercenter def.

our regular walmart doesn't even carry it.

we do not have the neighborhood markets here

you can eggs 5 dozen for $5.50 at the Super Center too

Down4whatever
11-06-2009, 04:26 PM
supercenter def.

our regular walmart doesn't even carry it.

we do not have the neighborhood markets here

you can eggs 5 dozen for $5.50 at the Super Center too

Oh yes, I already get the 5 dozen eggs!! I'm good if I keep each meal under $3.50 x 42 meals per week = $147 average; I'd be willling to bet I'm under $2 right now

fatbackgoal
11-06-2009, 06:27 PM
I think that is half the fun of being on a dedicated eating plan is finding the bargains. It almost feels like Christmas when you find chicken on sale. D4 I hope you enjoyed the chicken wings!!!

blu2xtreme
11-06-2009, 06:44 PM
Tanning?

Not in a machine I trust. :no:

My cancer surgeon said the machine (had my own) was over 50% of the reason I have had two large Melanomas.

Just sayin....

Baldie

Don't jinx me Baldie
My Italian blood loves the rays
My grandma and aunts use to baste them self with baby oil and iodine
before tanning ....no skin cancer in my family

Baldiewonkanobi
11-06-2009, 07:02 PM
True that I am a blue eyed Norman. You can tell from my latest avitar.


Baldie

Down4whatever
11-06-2009, 11:24 PM
In the midst of taking progress pics, bleh! Here's a preview; I'm doing a squat routine right now, so I'll update later with more

gman
11-06-2009, 11:26 PM
clean shaven, say it ain't so (talking about your face) lol

seems your quads look bigger than before, or am I imagining things.

Down4whatever
11-06-2009, 11:28 PM
clean shaven, say it ain't so (talking about your face) lol

seems your quads look bigger than before, or am I imagining things.


LOL, yeah, got tired of the dry skin under the goatee......I think it's an illusion--my legs never seem to grow :dunno:

That pic is after a wu set of 125 x 12, so they might swell a lil more before the night is through!

blu2xtreme
11-06-2009, 11:33 PM
clean shaven, say it ain't so (talking about your face) lol

seems your quads look bigger than before, or am I imagining things.

His legs look clean shaven too ...very smooth ...like it :p

Miss the goatee ... love goatees

gman
11-06-2009, 11:36 PM
you must love mine then...I was just getting ready to shave it off.

Down4whatever
11-06-2009, 11:51 PM
This pic brings out two things I'm particularly upset about:

Tiny arms
Imbalance/looks like I'm leaning

blu2xtreme
11-06-2009, 11:56 PM
you must love mine then...I was just getting ready to shave it off.

Of course I love yours...big mistake leave it as is - works with your new image better;)

Down4whatever
11-07-2009, 12:24 AM
OK, here's starting pics! Man I hate photoshoots done by myself....come to think of it, I hate photoshoots period :hypno:

Sorry some are blurry

blu2xtreme
11-07-2009, 12:28 AM
I know nothing about this stuff ...but I know I love your back :p

Down4whatever
11-07-2009, 12:39 AM
I know nothing about this stuff ...but I know I love your back :p

Thank you, (Paula) Blu! I've been working hard to bring my back up. Don't worry, the pics are supposed to suck....they're starting pics :D

For fun, Here's a pic from February 2009 :hypno: I needed a bra, lol


http://i602.photobucket.com/albums/tt108/bustasinclair/010.jpg

blu2xtreme
11-07-2009, 12:43 AM
You've come a long way baby...;)
I really really do love your back
I usually have a goatee and shoulder thing

buckimscl
11-07-2009, 12:50 AM
Nice progress bro!

blu2xtreme
11-07-2009, 12:52 AM
Nice progress bro!

That's all you got :no:

buckimscl
11-07-2009, 01:06 AM
That's all you got :no:
I just met him didn't want to go overboard. Are you doing the challenge Matt? Good progress so far. If you need any info just let me know.

blu2xtreme
11-07-2009, 01:09 AM
I just met him didn't want to go overboard. Are you doing the challenge Matt? Good progress so far. If you need any info just let me know.

It was much easier to hijack Mikes thread wasn't it :confused:

Love ya Matt:p

buckimscl
11-07-2009, 01:10 AM
We outta here Blu??

blu2xtreme
11-07-2009, 01:12 AM
We outta here Blu??

Sure ..where are you taking us ??

fatbackgoal
11-07-2009, 07:45 AM
Good Work D4. you can really see the hard work you have put into it all. What is your height?

gman
11-07-2009, 07:59 AM
fbg, I am guessing from memory, but I think Matt is 6'1"

Down4whatever
11-07-2009, 09:53 AM
Good Work D4. you can really see the hard work you have put into it all. What is your height?

Thanks man!! It's been a long road.....yes, I'm 6'1" unfortunately


fbg, I am guessing from memory, but I think Matt is 6'1"

Hate my height.....but chics usually dig it! Too bad chics have disappeared from the damn planet :byeb:

Down4whatever
11-07-2009, 09:54 AM
MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups Enriched Milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:15am

Herb & Garlic Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 1:30pm

Cajun Chicken Strips
French fries
Ranch Dressing, 4 TBSP

MEAL 4 - 5:30pm

Tomato Pesto Tuna Pouch, 4.5oz

MEAL 5 - 8:30pm

1 cup Enriched Milk, 1%
1 scoop Scivation whey

MEAL 6 - 10:30pm

8 oz Lean Beef
Multi Grain Sandwich Thin

Calories - 2,992
Protein - 257g or 34%
Net Carbs - 196g or 26%
Fat - 121g or 36%
Fiber - 26g or 4%

COMMENTS 11-7-2009

As usual when having a cheat meal, I had to estimate the calories--1,355 http://assets.bodybuilding.com/forum/images/smilies/eek.gif Stupid cheat meal! Oh well, that stuff was delicious!

Getting ready breakfast and then Back/Tricep and some cardio!!!!

AnglicanBeachParty
11-07-2009, 10:12 AM
Hate my height.....but chics usually dig it! Too bad chics have disappeared from the damn planet :byeb:

They'll be back when you post your progress pics.

Down4whatever
11-07-2009, 10:36 AM
They'll be back when you post your progress pics.

Haha, let's hope so......:yep:

Down4whatever
11-07-2009, 10:37 AM
What does everyone think my BF% range is?......

I know everyone hates that question, but I need to be close on my estimate. I estimated like 14-15%

RX Muscle Forums - View Single Post - Matt's Journey to 5%--RX Muscle/Species Arnold Challenge

blu2xtreme
11-07-2009, 11:00 AM
Thanks man!! It's been a long road.....yes, I'm 6'1" unfortunately



Hate my height.....but chics usually dig it! Too bad chics have disappeared from the damn planet :byeb:


They'll be back when you post your progress pics.

Told you Matt ...Vegas;)

And if you read any of our hijacking posts ...you might think about growing the goatee back...women love a guy with a goatee
Should of played with us last night ...we needed another guy
poor Bucki was out numbered ;)

Might not have any good bb tips but I know flirting:p

Baldiewonkanobi
11-07-2009, 02:12 PM
Yes...6'1" is tall in our endeavor. Unless you are huge boned like IntenceMan and Esplendido. Its a 5'7" sport at best. I was 6'1" at HS graduation...now 5' 11 1/2". Chicks do like the taller guys and in sales or marketing professions its also an advantage.

You know your diet drives me nutzo don't you....shit, your regular day is a major cheat day for me. I know I know...I don't do cardio let alone (R word).

Your body fat guess...hmmmm....<15%

Baldie

Down4whatever
11-07-2009, 02:23 PM
BACK/TRICEPS

RACK DEADS

135 X 10
225 X 8

365 X 10
380 X 8
395 X 8
410 X 6

CGBP

135 X 12
155 X 10
185 X 8
205 X 6

BENT OVER ROWS

155 X 12 **palms up
165 X 10
175 X 8
185 X 6 **where's my damn skirt and blouse

TRICEP PUSHDOWN

170 X 20 **This is a cool machine; nice isolation
190 X 20
210 X 15
230 X 16

LAT PULLDOWN

100 x 12
110 x 10
120 x 8
125 x 6

HS ISO LAT ROW

4 plates x 12 **total weight
4 plates + 10 x 10
4 plates + 20 x 10

STRAIGHT ARM PUSHDOWN

50 x 20
60 x 15
70 x 12

CARDIO

3/4 Mile Track at Gym

Garmin says:

Distance: 2.97 miles
Time: 31:29
Avg Pace: 10:36/mile
Max Speed: 11.0 MPH
Calories: 425

COMMENTS:

Nice session. Energy was great; tried out my new pre-WO supplement......caffeine tablets, FTW!!! Only cost $5.95 for 100--way cheaper than any of those lousy Pre drinks I'm tired of paying for!

Tomorrow starts the cut, even though I'm already restricting calories somewhat. Got my grape Xtend and whey--I'm ready to do this!!!!!!

Down4whatever
11-07-2009, 02:26 PM
Yes...6'1" is tall in our endeavor. Unless you are huge boned like IntenceMan and Esplendido. Its a 5'7" sport at best. I was 6'1" at HS graduation...now 5' 11 1/2". Chicks do like the taller guys and in sales or marketing professions its also an advantage.

You know your diet drives me nutzo don't you....shit, your regular day is a major cheat day for me. I know I know...I don't do cardio let alone (R word).

Your body fat guess...hmmmm....<15%

Baldie

What? My diet isn't that bad......yesterday I had a cheat meal--other thn that, it was pretty low calorie. I still subscribe to the calorie in versus calorie out philosophy. I guess I'm weird.

Thanks for being the only one to respond to my BF query :D. That's where I thought I was! need to lose ~20lbs of fat :eek:

Down4whatever
11-07-2009, 08:37 PM
My pooch!! Uno

gman
11-07-2009, 08:41 PM
cute pup...looks like the dog on petticoat junction

blu2xtreme
11-07-2009, 09:41 PM
Ahhh so cute ...love pups
Mine is mad I didn't take him hiking today

buckimscl
11-07-2009, 11:53 PM
cute pup...looks like the dog on petticoat junction

Wow, you are old!!!

blu2xtreme
11-07-2009, 11:56 PM
Wow, you are old!!!

I had no idea what he was talking about :dunno:

blu2xtreme
11-08-2009, 12:56 AM
Matt....you should play
I need another boy to play with ;)

gman
11-08-2009, 07:42 AM
Wow, you are old!!!


I believe I am the oldest in the challenge so far, by a pretty good margin!

I even remember the black and white Petticoat Junctions.

AnglicanBeachParty
11-08-2009, 08:31 AM
I believe I am the oldest in the challenge so far, by a pretty good margin!

I even remember the black and white Petticoat Junctions.

I remember those, too. I'm 51.

Of course, they might have been in color as far as I know ... my folks only had a B&W TV back then ...

Down4whatever
11-08-2009, 10:08 AM
MEAL 1 - 8:30am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups Enriched Milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:30am

Hickory Smoked Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Tilapia Fillets(10oz)
Frozen White rice, 1/2 Bag

MEAL 4 - 5:30pm

Tomato Pesto Tuna Pouch, 4.5oz

MEAL 5 - 8:30pm

Chicken breast, 8 oz
Popeye spinach, 1 can

MEAL 6 - 10:30pm

1 cup Enriched Milk, 1%
1 scoop Scivation whey

Calories - 2,072
Protein - 255g or 49%
Net Carbs - 120g or 23%
Fat - 53g or 23%
Fiber - 26g or 5%

COMMENTS 11-8-2009

Well, it's officially started this morning. Yesterday food was pretty light--planned it that way. Not much will change today, but this being Sunday will be a low calorie (carb) day. Mondays will be high carb days as those are leg days! I'm still working on my master plan for eating and it will evolve as the days and weeks progress.

I'm still having the feelings of doubt in my head, but I'm working hard mentally to rid myself of them. Like Mike says, I just need to do this to say I did it and prove to myself that I can get down to sub 5%. Anything that happens after that--related to BB'ing is a big question mark as far as I'm concerned right now. Everyone agrees that 6'1" is just a curse for small boned guys and I'd probably be wasting years of my life trying to get stage ready.

gman
11-08-2009, 10:25 AM
small bones=awesome...if you put on a lot of lbm you will look like a beast

Do it Matt! Cut and see what you look like...I bet you will be surprised

buckimscl
11-08-2009, 10:27 AM
Hey Matt I'll be along for the ride.

Down4whatever
11-08-2009, 10:30 AM
small bones=awesome...if you put on a lot of lbm you will look like a beast

Do it Matt! Cut and see what you look like...I bet you will be surprised

That's the problem, "if you put on a lot of lbm" --this could take a decade and I wanted to do this in 2011.....it's all good, I'm doing this and we'll see what we'll see after that.

I just don't want to look like a skeleton up there.....my fucking biceps/arms look like mini marshmallows..... :angry:

Down4whatever
11-08-2009, 10:31 AM
Hey Matt I'll be along for the ride.


I appreciate it man! Who do I need to send those starting pics to?



RX Muscle Forums - View Single Post - Matt's Journey to 5%--RX Muscle/Species Arnold Challenge

Down4whatever
11-08-2009, 11:36 AM
OK, so I weighed in today, but my normal weigh-in day will be Wednesday. My reasoning behind this is simple. At work druring the week I drink water like crazy....usually more than a gallon per day. On the weekends, OTOH, I slack off a little, so I believe the best and most accurate weigh day falls on Wednesday. (plus any possible cheats are usually Saturday :D)

11/8/09 Weight - 197.4 I bought a new digital scale, so it may look like I lost more weight than I actually did.

Weekly Totals from my spreadsheet:

Calorie Total/Average: 16,749/2,393
Protein Total/Average: 1,828g/261g or 43%
Fiber Total/Average: 211g/30g or 5%
Fat Total/Average: 497g/71g or 26.5%
Net Carb Total/Average: 1,073g/153g or 25.5%

Cardio Totals:

Distance: 17.6 miles
Time: 3:09:04
Avg Pace: 10:44/mile
Max Speed: 14.3 mph
Calories: 2,466

As you can see, I love numbers!!! ....and I love to analyze shit too :drool:

blu2xtreme
11-08-2009, 11:42 AM
OK, so I weighed in today, but my normal weigh-in day will be Wednesday. My reasoning behind this is simple. At work druring the week I drink water like crazy....usually more than a gallon per day. On the weekends, OTOH, I slack off a little, so I believe the best and most accurate weigh day falls on Wednesday. (plus any possible cheats are usually Saturday :D)

11/8/09 Weight - 197.4 I bought a new digital scale, so it may look like I lost more weight than I actually did.

Weekly Totals from my spreadsheet:

Calorie Total/Average: 16,749/2,393
Protein Total/Average: 1,828g/261g or 43%
Fiber Total/Average: 211g/30g or 5%
Fat Total/Average: 497g/71g or 26.5%
Net Carb Total/Average: 1,073g/153g or 25.5%

Cardio Totals:

Distance: 17.6 miles
Time: 3:09:04
Avg Pace: 10:44/mile
Max Speed: 14.3 mph
Calories: 2,466

As you can see, I love numbers!!! ....and I love to analyze shit too :drool:

I need to get as organized as you ...my head is always going in too many directions at once.
If I didn't have Pam telling me what to eat and Mike telling me what to work I would still be starving and doing the same workout every week.

Don't think I will ever :drool: over numbers:no:

Baldiewonkanobi
11-08-2009, 12:23 PM
Matt who is the really darkly tanned BB.com dude that we were with in Pitt who competed at about 5'11" and maybe 179 pounds if he was soaking wet...not Carl but the taller man??
He was small boned and was always flexing his big 15 1/2 bis, with chain tatoos, which looked pretty damn good on those small bones of his. Not bad at all!! Good enough not to be embarrased at the National level.

This is a visual sport. Not one of tape meaures and scales. I have waddled out on to stage all 'geared' up and 20 pounds bigger than the next biggest man and have had my 17 1/2" arms look small next to their zoned in 15s.

Now go eat a bagel .....

Baldie

Down4whatever
11-08-2009, 12:51 PM
Matt who is the really darkly tanned BB.com dude that we were with in Pitt who competed at about 5'11" and maybe 179 pounds if he was soaking wet...not Carl but the taller man??
He was small boned and was always flexing his big 15 1/2 bis, with chain tatoos, which looked pretty damn good on those small bones of his. Not bad at all!! Good enough not to be embarrased at the National level.

This is a visual sport. Not one of tape meaures and scales. I have waddled out on to stage all 'geared' up and 20 pounds bigger than the next biggest man and have had my 17 1/2" arms look small next to their zoned in 15s.

Now go eat a bagel .....

Baldie

I think you're talking about Chris (stayfit2008). Yeah, he's 5'10" and won his masters pro card at 169lbs, so I see your point.

I'm just being a big pussy. I'm done feeling sorry for my genetics and all that bullshit. Fuck it

It's just been so long since a woman has even looked at me--it's hard being 38 and single and shy. But, again, fuck it! I prob don't need a woman anyway...(although a support system and some lovin would be nice :D)

No more of this cryin ass shit in this journal!!!!!!!!!! I'm going to shut the fuck up and train! Later, cardio time !

fatbackgoal
11-08-2009, 01:35 PM
First off on the girl front...when you least expect it it will happen. When you go out looking for it nothing good comes along. You take care of you and someone will notice.

Dont worry about genetics. It is all about what you do with it. You are on the right path, just keep putting in the work.

Down4whatever
11-08-2009, 02:21 PM
First off on the girl front...when you least expect it it will happen. When you go out looking for it nothing good comes along. You take care of you and someone will notice.

Dont worry about genetics. It is all about what you do with it. You are on the right path, just keep putting in the work.

I appreciate it man!

......I actally am adhering to that old philosophy about 'just when you least expect it' and it's been over 2 years now, so I need a new philosophy, lol. Anyway, enough of my whining--I got training to do!

You're right...........Fuck genetics!

Baldiewonkanobi
11-08-2009, 02:21 PM
Yeah....Chris.


I don't get it?? You are a good looking dude. WTF is wrong with those Tulsa girls?? Do I need to get back there again and instead of training we go trolling?? I bring cash and you bring natural Testosterone??


Pops Baldie

Down4whatever
11-08-2009, 02:26 PM
MORNING CARDIO

Neighborhood Shuffle:

Distance - 7.14 miles
Time - 1:17:44
Avg Pace - 10:53/mile
Max speed - 8.9 mph **did zero sprint intervals
Calories - 1,007

COMMENTS:

I decided to take a long jog/walk/run this morning; lots of stuff to think about! I made sure I ran by all the fast food restaurants within 1 square mile of me......I hit Mazzios Pizza, McDonalds, Casa Bonita, Chinese Joint, Subway, and walked by and read all of the sale sign at the convenience store about Budweiser products 18 pk 11.99 :drool: Fuck em all!!!!!!!!
This shit is on......and I don't need any of that crap!

bodyhard
11-08-2009, 02:29 PM
I think you're talking about Chris (stayfit2008). Yeah, he's 5'10" and won his masters pro card at 169lbs, so I see your point.

I'm just being a big pussy. I'm done feeling sorry for my genetics and all that bullshit. Fuck it

It's just been so long since a woman has even looked at me--it's hard being 38 and single and shy. But, again, fuck it! I prob don't need a woman anyway...(although a support system and some lovin would be nice :D)

No more of this cryin ass shit in this journal!!!!!!!!!! I'm going to shut the fuck up and train! Later, cardio time !

Dude what the fuck is this shit????

Seriously man???

NO NEGATIVITY!!!

Down4whatever
11-08-2009, 02:36 PM
Dude what the fuck is this shit????

Seriously man???

NO NEGATIVITY!!!


I know.....it's done!! Having a rough weekend; I'm zipping my lips from here out

when you get a chance, I need your honest critique of starting pics--post 54 I think. Tear me a new one!

bodyhard
11-08-2009, 02:46 PM
I know.....it's done!! Having a rough weekend; I'm zipping my lips from here out


Dude I met you, you have mad potential for bodybuilding.

As for the women concentrate on yourself, the women will come.

One thing I can tell you, women love a confident man who is sure of himself regardless of his looks, trust me on this one.

blu2xtreme
11-08-2009, 04:20 PM
Dude I met you, you have mad potential for bodybuilding.

As for the women concentrate on yourself, the women will come.

One thing I can tell you, women love a confident man who is sure of himself regardless of his looks, trust me on this one.

Matt as much as I hate to ever agree with John...he's right
Put yourself out there ...sure of yourself.
You look great - must be some odd girls in Tulsa.
You need a change of scenery ...will teach you the ways at The Arnold -
I can flirt with the best of them. Even have shy boy Mike flirting up a storm in the forums.

Down4whatever
11-09-2009, 09:52 AM
MEAL 1 - 8:30am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups Enriched Milk, 1%
1 Bagel, Health Crunch
1 Tbsp Bagel spread

MEAL 2 - 11:30am

Lemon Pepper Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Tilapia Fillets(10oz)
Frozen White rice, 1/2 Bag

MEAL 4 - 5:30pm

Hickory Smoked Tuna Pouch, 4.5oz
Popeye spinach, 1 can

MEAL 5 - 8:30pm

Lean Beef, 8 oz (96/4)
Multi grain sandwich thin

MEAL 6 - 10:30pm

1 cup Enriched Milk, skim
1 scoop Scivation whey

Calories - 2,037
Protein - 259g or 50%
Net Carbs - 127g or 25%
Fat - 44g or 19%
Fiber - 29g or 6%

COMMENTS 11-9-2009

Unofficial weight: 196.6

Well, there it is, day 1 of 117! Long road to go from here; I'm pumped and ready for it! I like my new digital scale so much that I weighed in this morning to see if I put back any weight since I bought the scale. That last scale was junk and gave a different reading everytime you stepped on it....and it was a dial scale, so who really knew where the needle was pointing? Anyway, now it looks like I may need to get to 176......guess I'll know more in a few months.

Down4whatever
11-09-2009, 09:54 AM
Dude I met you, you have mad potential for bodybuilding.

As for the women concentrate on yourself, the women will come.

One thing I can tell you, women love a confident man who is sure of himself regardless of his looks, trust me on this one.

You're right John! I do need confidence..... I appreciate the props! Topic closed!!!!


Matt as much as I hate to ever agree with John...he's right
Put yourself out there ...sure of yourself.
You look great - must be some odd girls in Tulsa.
You need a change of scenery ...will teach you the ways at The Arnold -
I can flirt with the best of them. Even have shy boy Mike flirting up a storm in the forums.

Thanks Blu! I appreciate a womans perspective. It's all good.

Down4whatever
11-09-2009, 09:57 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.85 miles
Time - 31:39
Avg Pace - 11:07/mile
Max speed - 10.0 mph **did zero sprint intervals
Calories - 393

COMMENTS:

Whew, low energy this morning! Got it done.....that's the main thing.

blu2xtreme
11-09-2009, 10:12 AM
Stoppin by with a quick Good Morning
Off to work - Have a Great Monday
Flirt a little today Matt - it makes girls smile ;)

gman
11-09-2009, 10:43 AM
no being a pussy Matt, you committed to it, and you will be surprised how good you look leaned out.

I am fucking psyched about how good I am going to look...women will be attacking me on the street soon...same for you

Down4whatever
11-09-2009, 11:29 AM
no being a pussy Matt, you committed to it, and you will be surprised how good you look leaned out.

I am fucking psyched about how good I am going to look...women will be attacking me on the street soon...same for you

Hey now, who said anything about backing out? I'm gonna get there whether I have to get to 150lbs or whatever (since I have never had BF officially tested, who knows, I could be 20% right now).

Sounds good on the women attacking us!

Down4whatever
11-09-2009, 11:29 AM
Stoppin by with a quick Good Morning
Off to work - Have a Great Monday
Flirt a little today Matt - it makes girls smile ;)

Good day to you as well!!

No flirting with the old ladies I work with, lol

bodyhard
11-09-2009, 11:50 AM
Good day to you as well!!

No flirting with the old ladies I work with, lol


Use old women to practice with LMFAO!!!

What up dawg! How is the training coming along, not the numbers but the mental aspect of it all?

Down4whatever
11-09-2009, 12:01 PM
Use old women to practice with LMFAO!!!

What up dawg! How is the training coming along, not the numbers but the mental aspect of it all?

Hey man!

Today is officially day 2, so I really don't know much. I think over the next 2 weeks of tweaking and experimenting I'll know more about it. Being in a calorie deficit is something I have had alot of experience with, lol. This time I'm not going to be scared of every carb I eat--that shit is stupid in my opinion.

My mind is focused and my eyes are on the prize!!!

gman
11-09-2009, 12:10 PM
carbs=evil

just kidding, evil for me, not so evil for you

bodyhard
11-09-2009, 12:23 PM
Hey man!

Today is officially day 2, so I really don't know much. I think over the next 2 weeks of tweaking and experimenting I'll know more about it. Being in a calorie deficit is something I have had alot of experience with, lol. This time I'm not going to be scared of every carb I eat--that shit is stupid in my opinion.

My mind is focused and my eyes are on the prize!!!

That is the key, finding what works for you

I eat a lot of carbs but that is because I burn so much energy and I am constantly looking to gain LBM. I know that when I am ready to compete in 201 I will have to deplete myself of carbs towards the end and I am not sure how well I will handle that.

Down4whatever
11-09-2009, 12:34 PM
That is the key, finding what works for you

I eat a lot of carbs but that is because I burn so much energy and I am constantly looking to gain LBM. I know that when I am ready to compete in 201 I will have to deplete myself of carbs towards the end and I am not sure how well I will handle that.

True! You see my posted diet, would that be something you could do?

Not all contest preppers prescribe to eliminating all carbs, rather they would start at like 250g and chop 50g every month or so until they're down to bare minimum. I'm going to experiment with cycling to see if i can add a couple ounces of muscle while doing this :yep:

bodyhard
11-09-2009, 12:49 PM
True! You see my posted diet, would that be something you could do?

Not all contest preppers prescribe to eliminating all carbs, rather they would start at like 250g and chop 50g every month or so until they're down to bare minimum. I'm going to experiment with cycling to see if i can add a couple ounces of muscle while doing this :yep:
Not sure, never tried it so I wont know how my body responds until I do it.

Like everything you need to see how your body reacts with certain diets, no one is the same me being an ecto-meso I will need to find what works for me and not lose too much too fast.

I doubt I will eliminate all carbs but only time will tell.

Capt_lou
11-09-2009, 01:20 PM
Hey Matt!

What ever works for you go with it. When I was cutting last time I cut my carbs real low and increased my fats and was always losing 1-2lbs a week.

Down4whatever
11-09-2009, 01:59 PM
Hey Matt!

What ever works for you go with it. When I was cutting last time I cut my carbs real low and increased my fats and was always losing 1-2lbs a week.

Yeah, I never said I wouldn't do what you say here, but I would like to avoid it if I can......I loathe being hungry.

I remember one of my last weeks dieting in June, everytime I stood up, I would have to grab a piece of wall to keep from passing out. I understand there will be hunger, but I want to avoid the extreme hunger if I can.

Looks like we'll finally be able to meet at the Arnold this year. Cool!

bodyhard
11-09-2009, 04:02 PM
Hey Matt!

What ever works for you go with it. When I was cutting last time I cut my carbs real low and increased my fats and was always losing 1-2lbs a week.


Beware of the fucking ugly wookie!!!! Nice!!

Down4whatever
11-09-2009, 10:24 PM
LEGS (HEAVY)

SQUATZ

95 X 12 **ROM= L.A.F.......low as fuck
135 X 8
185 X 4

225 X 20 **life flashed before me
200 X 20

HACK SQUAT MACHINE

90 X 8 **plate weight only counted
140 X 8 **haven't done these since 1998
180 X 8
230 X 8
270 X 6 **ROM=all the way to the stops; slowwww reps

STATIONARY BB LUNGES

105 X 30 **glutton for punishment
115 X 30
125 X 30 **reps are counting both legs; 15 each :eek:

LEG EXTENSIONS

130 X 15 **various static holds throughout and rest pauses
140 X 12
110 X 15 **dropset

SEATED LEG PRESS MACHINE

150 x 20 **high foot position; seat all the way forward
170 x 20
190 x 20 **did these really slowly; nice MMC

LEG CURLS

100 x 20 **this machine is good!!!
110 x 18
120 x 18

COMMENTS:

Not a ton of volume tonight, I was focusing on higher reps than usual to see where my energy was going to take me. I felt pretty energized throughout, but those squats and lunges had my ass huffin and puffin!! Total time was approximately 70 minutes, which surprised me. We did converse a little bit after the squats--discussed the program for the remaining 17 weeks!

This is gonna get good......get the popcorn ready!

blu2xtreme
11-09-2009, 10:29 PM
Hi Matt making my way around given everybody hugs:hmn:
I knew you would love one too:p

Great work out ...will be watching all the way

Hey did you practice flirting today
It should be easy for a sexy boy like you :yep:

gman
11-09-2009, 10:32 PM
that was low volume? holy shit, Matt...I did 15 sets total today on my legs.

Down4whatever
11-09-2009, 10:36 PM
Hi Matt making my way around given everybody hugs:hmn:
I knew you would love one too:p

Great work out ...will be watching all the way

Hey did you practice flirting today
It should be easy for a sexy boy like you :yep:

Thanks for da hugz :flowers:

No flirting with those old ladies, bleh!


that was low volume? holy shit, Matt...I did 15 sets total today on my legs.

Well, it wasn't high or low I guess, I try to hit 30 sets minimum, but during this cut, I'm gonna cut back and see what happens.

blu2xtreme
11-09-2009, 11:02 PM
Thanks for da hugz :flowers:

No flirting with those old ladies, bleh!



Well, it wasn't high or low I guess, I try to hit 30 sets minimum, but during this cut, I'm gonna cut back and see what happens.

You could practice with this old lady:p

Need some practice for Columbus ...when you hit that place all cut ...
you will have to be able to handle all those girls;)

gman
11-09-2009, 11:07 PM
nah, let him alone...I can handle them all myself.

blu2xtreme
11-09-2009, 11:30 PM
nah, let him alone...I can handle them all myself.

That's right, almost forgot you are unleashing the beast these days;)

Maybe Matt could learn from you:p

Down4whatever
11-09-2009, 11:35 PM
That's right, almost forgot you are unleashing the beast these days;)

Maybe Matt could learn from you:p

This could be construed so many ways...........

buckimscl
11-09-2009, 11:37 PM
What's up Matt? Gman rolls and rolls hard!!! LOL

blu2xtreme
11-09-2009, 11:48 PM
This could be construed so many ways...........

Take it any way you want;)


What's up Matt? Gman rolls and rolls hard!!! LOL

Love a man that rolls in hard:p

buckimscl
11-09-2009, 11:58 PM
Take it any way you want;)



Love a man that rolls in hard:p

I know you do!!:hmn:

blu2xtreme
11-10-2009, 12:10 AM
I know you do!!:hmn:
I'm liking our 4th date:hugme:

buckimscl
11-10-2009, 12:12 AM
I'm liking our 4th date:hugme:
Hey, Bucki know's how to keep the ladies happy of course you know that already.:p

blu2xtreme
11-10-2009, 12:14 AM
Hey, Bucki know's how to keep the ladies happy of course you know that already.:p
We are having our date in the wrong thread:dunno:

buckimscl
11-10-2009, 12:15 AM
We are having our date in the wrong thread:dunno:
C'mon over to my place or you wanna go to yours tonight babe;)

blu2xtreme
11-10-2009, 12:23 AM
C'mon over to my place or you wanna go to yours tonight babe;)

fitbody scares me in yours :dunno:

buckimscl
11-10-2009, 12:25 AM
fitbody scares me in yours :dunno:
She's harmless. Let's go to your place!

gman
11-10-2009, 12:30 AM
thanks for trashing someone else's thread for a change!

blu2xtreme
11-10-2009, 02:00 AM
thanks for trashing someone else's thread for a change!

You did a pretty good job of trashing by thread tonight when I wasn't looking...:no:

Join us next time Matt ...MsGuns and I don't bite...much;)

buckimscl
11-10-2009, 06:19 AM
Checking in this morning Matt.

Down4whatever
11-10-2009, 09:47 AM
MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVO
1.5 cups Enriched Milk, skim
1 Bagel, Health Crunch
Naturally More PB, 1 Tbsp

MEAL 2 - 11:30am

Herb & Garlic Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Chicken Breasts(7oz)
Zatarain's Red Beans & Rice, 1 cup

MEAL 4 - 5:30pm

Lemon Pepper Tuna Pouch, 4.5oz
1.5 cups Enriched Milk, skim

MEAL 5 - 8:45pm

Lean Beef, 8 oz (96/4)
Multi grain sandwich thin

MEAL 6 - 10:30pm

1/2 cup Enriched Milk, skim
1 scoop Scivation whey

Calories - 2,354
Protein - 271g or 46%
Net Carbs - 160g or 27%
Fat - 54g or 20%
Fiber - 41g or 7%

COMMENTS 11-10-2009

Unofficial weight: 196.2 ----->down .4

Eats for yesterday went pretty well, I was rarely hungry. My hunger usually hits late at night, so I combat that with eating meals later on in the evening. Tomorrow is official weigh and measure day!! The reading tomorrow will be baseline because of this new scale.

Down4whatever
11-10-2009, 09:48 AM
Checking in this morning Matt.

Everything is on cue!!! I need to get in cruise mode now! Thanks for checkin in

AnglicanBeachParty
11-10-2009, 09:50 AM
Eats for yesterday went pretty well, I was rarely hungry. My hunger usually hits late at night, so I combat that with eating meals later on in the evening.

Evening is my downfall, also. I often end up taking a few handfuls of illicit peanuts. I have to get that under control! :hypno:

Down4whatever
11-10-2009, 10:10 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.06 miles
Time - 32:44
Avg Pace - 10:42/mile
Max speed - 8.6 mph **did zero sprint intervals
Calories - 424

COMMENTS:

Another low energy day. Surprisingly, today I had more energy than yesterday; musta been the 200 additional calories :D Today is back down to as close to 2,000 as possible.

I have some battle wounds from the lunges last night; see pic attached. When I do BB lunges, I have a tendency to move the bar way up on my shoulders and grab the weights instead of holding onto the bar. I guess from doing the higher volume sets last night, it made a straight line blood-blister looking thing on both of my shoulders. Good times!

AnglicanBeachParty
11-10-2009, 10:13 AM
I have some battle wounds from the lunges last night; see pic attached. When I do BB lunges, I have a tendency to move the bar way up on my shoulders and grab the weights instead of holding onto the bar. I guess from doing the higher volume sets last night, it made a straight line blood-blister looking thing on both of my shoulders. Good times!

You could try doing the lunges with dumbells ...

blu2xtreme
11-10-2009, 10:14 AM
Have a great day Matt...
Hey stop by and say hi in my thread...been kicking ass with my macros finally:D

Workout battle wound...sexy;)

bodyhard
11-10-2009, 10:39 AM
Where is the back shot did I miss it in this Journal?

Down4whatever
11-10-2009, 10:50 AM
Evening is my downfall, also. I often end up taking a few handfuls of illicit peanuts. I have to get that under control! :hypno:

Yeah, on the weekends it's really tough! Weeknights, not so bad cause I can always just go to bed :D


You could try doing the lunges with dumbells ...

I do both actually. I like the feel of the BB's better for some reason.


Have a great day Matt...
Hey stop by and say hi in my thread...been kicking ass with my macros finally:D

Workout battle wound...sexy;)

Oh, I read your journal; every entry, just not too much to say cause it's a party in there all the time! :yep:


Where is the back shot did I miss it in this Journal?

Look back to post #54 for progress pics. Thanks John, I expect an honest critique

Down4whatever
11-10-2009, 11:21 AM
Man.....I might just be willing to go to jail for this chic!! **sigh**

Sooooooo hotttttt!!!

bigdaddyd
11-10-2009, 11:46 AM
Subbed!

bigdaddyd
11-10-2009, 11:46 AM
man.....i might just be willing to go to jail for this chic!! **sigh**

sooooooo hotttttt!!!
holy crap!

Capt_lou
11-10-2009, 12:13 PM
Man.....I might just be willing to go to jail for this chic!! **sigh**

Sooooooo hotttttt!!!

Your Honor I swear she looked 18 lol

bodyhard
11-10-2009, 12:28 PM
Your Honor I swear she looked 18 lol

Your Honor I swear I met her in Bangkok :D :D

Down4whatever
11-10-2009, 12:33 PM
holy crap!


Your Honor I swear she looked 18 lol


Your Honor I swear I met her in Bangkok :D :D

Oh man, just watched her video on this website where Dave Palumbo interviews her and she just turned 17 last week.......:hide:

Oops!

Capt_lou
11-10-2009, 12:44 PM
Oh man, just watched her video on this website where Dave Palumbo interviews her and she just turned 17 last week.......:hide:

Oops!

So I guess we would have to take her to Mexico to make it legal :yep:

bodyhard
11-10-2009, 12:51 PM
So I guess we would have to take her to Mexico to make it legal :yep:
I am in! What happens in Mexico stays in Mexico :zip:

buckimscl
11-10-2009, 03:46 PM
She is very nice!!!! Underage but very nice!!

freebirdmac
11-10-2009, 04:15 PM
Wow! Wrong page to pick to drop into this journal :p

bigdaddyd
11-10-2009, 04:35 PM
Dude, PLEASE change that avi. I almost hurled when I got to your page

bodyhard
11-10-2009, 04:35 PM
Wow! Wrong page to pick to drop into this journal :p


Why? You have something against Mexico? :D :D

Down4whatever
11-10-2009, 04:44 PM
LEGS (HEAVY)

SQUATZ

95 X 12 **ROM= L.A.F.......low as fuck
135 X 8
185 X 4

225 X 20 **life flashed before me
200 X 20

HACK SQUAT MACHINE

90 X 8 **plate weight only counted
140 X 8 **haven't done these since 1998
180 X 8
230 X 8
270 X 6 **ROM=all the way to the stops; slowwww reps

STATIONARY BB LUNGES

105 X 30 **glutton for punishment
115 X 30
125 X 30 **reps are counting both legs; 15 each :eek:

LEG EXTENSIONS

130 X 15 **various static holds throughout and rest pauses
140 X 12
110 X 15 **dropset

SEATED LEG PRESS MACHINE

150 x 20 **high foot position; seat all the way forward
170 x 20
190 x 20 **did these really slowly; nice MMC

LEG CURLS

100 x 20 **this machine is good!!!
110 x 18
120 x 18

COMMENTS:

Not a ton of volume tonight, I was focusing on higher reps than usual to see where my energy was going to take me. I felt pretty energized throughout, but those squats and lunges had my ass huffin and puffin!! Total time was approximately 70 minutes, which surprised me. We did converse a little bit after the squats--discussed the program for the remaining 17 weeks!

This is gonna get good......get the popcorn ready!

Bumping last night's training so's we be back on topic up in here :babyboy:

bodyhard
11-10-2009, 04:46 PM
Bumping last night's training so's we be back on topic up in here :babyboy:
Damn dude my bad I was part of that shit LOL,

Looking over this leg workout...

bodyhard
11-10-2009, 04:47 PM
One question, why no SLD or GHR for Hammies, do you alternate these?

Down4whatever
11-10-2009, 05:01 PM
One question, why no SLD or GHR for Hammies, do you alternate these?

you don't miss anything, lol

I took the week off from SLDL and substituted high foot position leg press :yep: I strained my left hammie doing sprints last Wednesday

bodyhard
11-10-2009, 05:09 PM
you don't miss anything, lol

I took the week off from SLDL and substituted high foot position leg press :yep: I strained my left hammie doing sprints last Wednesday
Dude when it comes to working out I have been doing this for well over 20 years, I have trained with the pro's and have trained well over 200 people! Dissecting training routines is my forte! :D :D

What about GHR? Do you do these?

Down4whatever
11-10-2009, 05:13 PM
Dude when it comes to working out I have been doing this for well over 20 years, I have trained with the pro's and have trained well over 200 people! Dissecting training routines is my forte! :D :D

What about GHR? Do you do these?

Cool! I appreciate the trained eye.

I haven't done GHR since moving to my new gym.....I need to look around and see if they have the equipment. I never really liked them much; I need to try them again to see if I can get the form and mind muscle connection right.

bodyhard
11-10-2009, 05:15 PM
Cool! I appreciate the trained eye.

I haven't done GHR since moving to my new gym.....I need to look around and see if they have the equipment. I never really liked them much; I need to try them again to see if I can get the form and mind muscle connection right.


Once you learn them, you will see, one of the best Hammie exercises out there!

bigdaddyd
11-10-2009, 05:16 PM
Dude, PLEASE change that avi. I almost hurled when I got to your page
Sorry, that was directed to Bodyhard....I probably should have been specific about that!

Sorry buddy

Down4whatever
11-10-2009, 05:23 PM
Once you learn them, you will see, one of the best Hammie exercises out there!

I def need hamstring improvement; that'll be a project for me tonight--to find the GHR machine and work on form (in between chest sets :D)


Sorry, that was directed to Bodyhard....I probably should have been specific about that!

Sorry buddy

Oh, I knew what you were referring to......I was thinking the same thing, lol. Awl guud man!!

bodyhard
11-10-2009, 05:33 PM
Sorry, that was directed to Bodyhard....I probably should have been specific about that!

Sorry buddy


I am bulking right now, shit forgot to cover my face

Down4whatever
11-10-2009, 06:19 PM
I am bulking right now, shit forgot to cover my face

Yeah, well, I need to shave

damn, avatar change not showing up

bodyhard
11-10-2009, 07:08 PM
Yeah, well, I need to shave

damn, avatar change not showing up

Dude that is fucking hilarious on that other site!!

bodyhard
11-10-2009, 07:28 PM
I def need hamstring improvement; that'll be a project for me tonight--to find the GHR machine and work on form (in between chest sets :D)


You don't need a GHR machine, place a flat bench sideways on a lat pulldown machine. This is the way I do it all the time. I just don't go as low as Layne does.

YZXTXw-qrqU

gman
11-10-2009, 07:29 PM
lucky you...we don't have lat pull machine with rollers like that

bodyhard
11-10-2009, 07:30 PM
lucky you...we don't have lat pull machine with rollers like that

Really? What supports your thighs than?

Down4whatever
11-10-2009, 07:32 PM
You don't need a GHR machine, place a flat bench sideways on a lat pulldown machine. This is the way I do it all the time. I just don't go as low as Layne does.

YZXTXw-qrqU

Thanks for the vid John....I'll try them tonight

gman
11-10-2009, 07:35 PM
Really? What supports your thighs than?

we don't have a lat pull machine like that...we just have a cybex incline pulldown machine.

I just do pullups anyway

We have a crossover but it doesn't have built in benches or pads...you kneel or bring a bench over, or god forbid, sit on a fitness ball :mad:

bodyhard
11-10-2009, 07:42 PM
Thanks for the vid John....I'll try them tonight

If that is your first time do not go all the way down your first rep start out very slowly and learn the feel.


we don't have a lat pull machine like that...we just have a cybex incline pulldown machine.

I just do pullups anyway

We have a crossover but it doesn't have built in benches or pads...you kneel or bring a bench over, or god forbid, sit on a fitness ball :mad:

Damn :(

freebirdmac
11-10-2009, 08:03 PM
I've tried those and I'm just too damn uncoordinated.

Nice leg workout Matt! Looked like plenty of volume to me :)

bodyhard
11-10-2009, 08:13 PM
I've tried those and I'm just too damn uncoordinated.

Nice leg workout Matt! Looked like plenty of volume to me :)

I am sure you can do them. I had my four sons doing them and they all started out shitty on them, but with time and patience they got it down pat.

People tend to shy away from the best exercises out there because they are difficult.

freebirdmac
11-10-2009, 08:51 PM
I am sure you can do them. I had my four sons doing them and they all started out shitty on them, but with time and patience they got it down pat.

People tend to shy away from the best exercises out there because they are difficult.

Heh, I'd have kept trying but my workout partner was not interested. One bad thing about training with this guy. But the good outweighs the bad.

Down4whatever
11-10-2009, 09:50 PM
I've tried those and I'm just too damn uncoordinated.

Nice leg workout Matt! Looked like plenty of volume to me :)

Cool, thanks for the sub, Pam!!

Down4whatever
11-10-2009, 10:00 PM
CHEST/BICEPS

DB FLAT PRESS

BB bar X 30
40's X 15

80's X 10
110's X 5 **just wanted to see if I could manage these
90's X 8
100's X 6

DB INCLINE PRESS

80's X 9
85's X 7
90's X 3 **weak sauce, lol
70's X 14 **dropset cause I failed at 90's

EZ BAR CURLS

80 X 12
90 X 8
100 X 2 **lol, weak sauce again
70 X 14

PEC DECK

140 X 20
160 X 12
180 X 9
230 X 16

CURL MACHINE

50 x 20 **really focused on slow reps here
55 x 13
60 x 11

COMMENTS:

I was in and out pretty fast tonight. I was so tempted to do more cause those DB's are still not making me feel like I've done enough work. I'm really trying to change my view on training. In the past I would train 30 to 40 sets before I felt like I was done.

Anyone think I should add more volume here, speak up please; keep in mind I'm on a calorie restriction!

freebirdmac
11-10-2009, 10:17 PM
I'd add in another bicep exercise. Like superset chins and curls :D

buckimscl
11-10-2009, 10:34 PM
Incline curls are a great exercise. There was a study done at a university in Ohio that concluded that incline curls activate more muscle fiber than any other type of curl exercise.

bodyhard
11-10-2009, 10:43 PM
CHEST/BICEPS

DB FLAT PRESS

BB bar X 30
40's X 15

80's X 10
110's X 5 **just wanted to see if I could manage these
90's X 8
100's X 6

DB INCLINE PRESS

80's X 9
85's X 7
90's X 3 **weak sauce, lol
70's X 14 **dropset cause I failed at 90's

EZ BAR CURLS

80 X 12
90 X 8
100 X 2 **lol, weak sauce again
70 X 14

PEC DECK

140 X 20
160 X 12
180 X 9
230 X 16

CURL MACHINE

50 x 20 **really focused on slow reps here
55 x 13
60 x 11

COMMENTS:

I was in and out pretty fast tonight. I was so tempted to do more cause those DB's are still not making me feel like I've done enough work. I'm really trying to change my view on training. In the past I would train 30 to 40 sets before I felt like I was done.

Anyone think I should add more volume here, speak up please; keep in mind I'm on a calorie restriction!

Matt

Honestly I would remove the peck dec and replace it with either low cable cross overs starting from the stomach and ending over the chest or db incline fly's

Down4whatever
11-11-2009, 09:49 AM
I'd add in another bicep exercise. Like superset chins and curls :D

Good idea! I need the extra back work anyway!


Incline curls are a great exercise. There was a study done at a university in Ohio that concluded that incline curls activate more muscle fiber than any other type of curl exercise.

sounds good; I used to do incline hammers. I'll change out ez bars for incline curls next week.


Matt

Honestly I would remove the peck dec and replace it with either low cable cross overs starting from the stomach and ending over the chest or db incline fly's

Ok, John, I'll dump the pec dec--it kills my RC's anyway :D

In case anyone noticed, there was a typo on the Pec Dec--that last set didn't happen, i was using a template when writing ths out and forgot to delete that set :D

Down4whatever
11-11-2009, 10:01 AM
MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVO
1 cup Enriched Milk, skim
1 Bagel, Health Crunch
Bagel Spread, 1 Tbsp

MEAL 2 - 11:30am

Tomato Pesto Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Chicken Breasts(7oz)
Zatarain's Red Beans & Rice, 1 cup

MEAL 4 - 5:30pm

Hickory Smoked Tuna Pouch, 4.5oz
1 cup Enriched Milk, skim

MEAL 5 - 8:45pm

Tilapia Fillets(10oz)
Broccoli, Frozen 2 cups

MEAL 6 - 10:30pm

1/2 cup Enriched Milk, skim
1 scoop Scivation whey

Calories - 1,962
Protein - 241g or 49%
Net Carbs - 117g or 24%
Fat - 49g or 22%
Fiber - 24g or 5%

COMMENTS 11-11-2009

OFFICIAL WEIGHT: 196.4 ----->new baseline
WAIST: 35 3/16" -------> down 1/8" from last week

I'm pretty happy with the low calories yesterday. The great thing is that I wasn't crazy hungry--which actually scares me a little. I feel like I should be starving right now, but hey, I'll take it!!

Measurements came out good; although I really thought my waist was gonna be down alot more--feels like it has shrunk an inch. Weight is baseline because I bought this new scale. I did weigh in Sunday after I bought this scale and it read 197.4, so it looks like I may be moving in the right direction.

Today is cardio only, so another low calorie day awaits me!!

Down4whatever
11-11-2009, 10:06 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.14 miles
Time - 32:23
Avg Pace - 10:19/mile
Max speed - 13.4 mph **did 8 quasi-sprint intervals
Calories - 451

COMMENTS:

Pretty nice lil session this morning! My left hamstring felt good enough to try out some quasi-sprints. I didn't go full steam, but I did push it further than I have in a week. The intervals ranged between :08 and :12 and were about 3/4 max speed. I sure felt it in my glutes which are suffering from DOMS from Mondays lunge-fest.

No weight training tonight :(.

Capt_lou
11-11-2009, 10:19 AM
Morning Matt, how do you like those Tuna Pouches? I was usuing them all the time on my cut, but found with all the Sodium I was taking in with them i was retaining a ton of water.

blu2xtreme
11-11-2009, 10:21 AM
Great Cardio this morning - miss doing intervals , love them.

Did you find the Bagels out by you yet - I think you can even order them online - I know a few that have.
Have a great day:)

Baldiewonkanobi
11-11-2009, 10:55 AM
The extent I go to in order to placate my people even amazes me....

Perfect food for Bagel Boy...:jump:

https://westernbagel.com/cgi-bin/commerce.cgi?search=action&category=PERF&keywords=all&template=products/ThePerfect10.html

Freaking low cal high protein bagels. Who would have thought.


Baldie

blu2xtreme
11-11-2009, 11:20 AM
The extent I go to in order to placate my people even amazes me....

Perfect food for Bagel Boy...:jump:

https://westernbagel.com/cgi-bin/commerce.cgi?search=action&category=PERF&keywords=all&template=products/ThePerfect10.html

Freaking low cal high protein bagels. Who would have thought.


Baldie

That's them ...you make it to easy for us:yep:

Down4whatever
11-11-2009, 11:25 AM
Morning Matt, how do you like those Tuna Pouches? I was usuing them all the time on my cut, but found with all the Sodium I was taking in with them i was retaining a ton of water.

Yeah, I remember us having this exact discussion back in May or June. I've consulted many others on this matter and the consensus is that sodium is not really an issue as long as it's not totally out of control. I make sure i'm under the RDA; and my blood pressure is usually about 105/70


Great Cardio this morning - miss doing intervals , love them.

Did you find the Bagels out by you yet - I think you can even order them online - I know a few that have.
Have a great day:)

I didn't find the ones you talked about. Mine have a pretty good profile--only 170 calories/8g fiber/9g protein. Next phase, I'll exchange them out for a veggie or something.


The extent I go to in order to placate my people even amazes me....

Perfect food for Bagel Boy...:jump:

https://westernbagel.com/cgi-bin/commerce.cgi?search=action&category=PERF&keywords=all&template=products/ThePerfect10.html

Freaking low cal high protein bagels. Who would have thought.


Baldie

Everyone hates on my bagels :( They're not evil. CALORIES IN VERSUS CALORIES OUT.

Thos sound good, think I'll give them a go :D

gman
11-11-2009, 11:46 AM
so if it's cals in vs out, why not just eat 8 snickers a day and eat lots of vitamins?

lol

just teasing...you have the control to eat a balanced diet...I am working to where I can do it too.

freebirdmac
11-11-2009, 11:54 AM
Why so low on cals? What does your weekly intake average out to be?

Down4whatever
11-11-2009, 12:23 PM
so if it's cals in vs out, why not just eat 8 snickers a day and eat lots of vitamins?

lol

just teasing...you have the control to eat a balanced diet...I am working to where I can do it too.

Haha, you know what I mean.....


Why so low on cals? What does your weekly intake average out to be?

Yesterday was a planned low calorie day. My high days are 2300-2400; moderate days are 2100-2200; low days are 1900-2000. I'm trying to calorie cycle and see what it does for me. :D

I, too, am a sedentary person--I sit at a desk 8-10 hours/day :(

gman
11-11-2009, 12:32 PM
is it any wonder we stay on rxMuscle too much....the older I get, the less I can sit still at a desk and concentrate for 8 hours.

I want to sell supplements or work at a gym so I can move around and talk to people...I am getting adult onset ADD pretty badly

freebirdmac
11-11-2009, 12:36 PM
Yesterday was a planned low calorie day. My high days are 2300-2400; moderate days are 2100-2200; low days are 1900-2000. I'm trying to calorie cycle and see what it does for me. :D

I, too, am a sedentary person--I sit at a desk 8-10 hours/day :(

Seems like your moderate should be your low and your high should be your moderate.

Down4whatever
11-11-2009, 12:55 PM
is it any wonder we stay on rxMuscle too much....the older I get, the less I can sit still at a desk and concentrate for 8 hours.

I want to sell supplements or work at a gym so I can move around and talk to people...I am getting adult onset ADD pretty badly

I hear ya buddy!!! This is not the life I had imagined :(


Seems like your moderate should be your low and your high should be your moderate.

Maybe I'll bump if I start to lose too fast......weird thing is that I'm not starving like I was during the last cut; maybe it's the decrease in overtraining, lol. I know I was overtraining last cut

gman
11-11-2009, 12:57 PM
I am still hungry 24/7, and it really doesn't matter how much I eat, I am still hungry.

I am learning to ignore it.

gman
11-11-2009, 01:05 PM
Matt did you try the GHR's last night?

Down4whatever
11-11-2009, 01:10 PM
I am still hungry 24/7, and it really doesn't matter how much I eat, I am still hungry.

I am learning to ignore it.

Maybe it's boredom.....I have a tendency to want to eat more on the weekends because I get bored.


Matt did you try the GHR's last night?

Nah, my glutes and hams were suffering with DOMS; I'll get them Friday!

Capt_lou
11-11-2009, 01:48 PM
is it any wonder we stay on rxMuscle too much....the older I get, the less I can sit still at a desk and concentrate for 8 hours.

I want to sell supplements or work at a gym so I can move around and talk to people...I am getting adult onset ADD pretty badly

I hate my job, so frickin bored sitting in a cube staring at a PC all day. But there is a chance that within 3-4 years I could be running my own gym...it is slight but I am crossing my fingers, toes and what ever else I can think of lol


Maybe it's boredom.....I have a tendency to want to eat more on the weekends because I get bored.



Nah, my glutes and hams were suffering with DOMS; I'll get them Friday!

GHR's are awesome, just started doing them 3 weeks ago and I can actually feel my hammies growing now.

gman
11-11-2009, 01:57 PM
my hammies are already too big...I will pass...

lol NOT

Down4whatever
11-11-2009, 02:02 PM
I hate my job, so frickin bored sitting in a cube staring at a PC all day. But there is a chance that within 3-4 years I could be running my own gym...it is slight but I am crossing my fingers, toes and what ever else I can think of lol

That sounds awesome!!! Glad one of us is escaping the sedentary lifestyle


GHR's are awesome, just started doing them 3 weeks ago and I can actually feel my hammies growing now.

I've tried them before, but I'm bringing them back......obv I won't grow much on calorie restriction, but an ounce or two would be nice :dunno:


my hammies are already too big...I will pass...

lol NOT

LOL, funny guy!

Down4whatever
11-11-2009, 04:46 PM
Eating my red beans & rice with chicken breast right now.......man was I ready for this--pretty hungry today!!!! :yep:

gman
11-11-2009, 05:53 PM
Sounds yummy...my next cheat meal maybe!

Or chili

it's a tossup

Down4whatever
11-11-2009, 10:32 PM
Pretty hungry tonight.....this tends to happen when I have a night off from training. This is the main reason why I was overtraining during the last cut, cause I knew if I didn't train, I'd sit at home all hungry and shit!

I made some SF peach jello that should be fully congealed in about an hour........just ate my tilapia and spinach; still hungry :yep: ....hungry like the wolves...........(delirium setting in)

gman
11-11-2009, 10:38 PM
Pretty hungry tonight.....this tends to happen when I have a night off from training. This is the main reason why I was overtraining during the last cut, cause I knew if I didn't train, I'd sit at home all hungry and shit!

I made some SF peach jello that should be fully congealed in about an hour........just ate my tilapia and spinach; still hungry :yep: ....hungry like the wolves...........(delirium setting in)

this phrase: I'd sit at home all hungry and shit!

you may want to rephrase it!

Down4whatever
11-11-2009, 10:41 PM
this phrase: I'd sit at home all hungry and shit!

you may want to rephrase it!

LOL, you're reading it like, "I'd sit at home all hungry, and shit!"

gman
11-11-2009, 10:59 PM
LOL, you're reading it like, "I'd sit at home all hungry, and shit!"

exactly!

I know what you mean on the hunger. I am always hungrier in the evening. I tend to eat a big meal when I get home, like the eggs and egg whites...then hold myself off for a couple of hours and have a whey/pb smoothie for dessert

Down4whatever
11-11-2009, 11:09 PM
exactly!

I know what you mean on the hunger. I am always hungrier in the evening. I tend to eat a big meal when I get home, like the eggs and egg whites...then hold myself off for a couple of hours and have a whey/pb smoothie for dessert

Feeling better now, I'm just 52 minutes away from my whey and PB....then jello if I want it.........all downhill from here :D

Down4whatever
11-12-2009, 08:42 AM
MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVO
1 cup Enriched Milk, skim
1 Bagel, Health Crunch
Naturally More PB, 1 Tbsp

MEAL 2 - 11:30am

Tomato Pesto Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Chicken Breasts(7oz)
Zatarain's Red Beans & Rice, 1 cup

MEAL 4 - 5:30pm

Herb & Garlic Tuna Pouch, 4.5oz
1.5 cups Enriched Milk, skim

MEAL 5 - 8:15pm

Tilapia Fillets(10oz)
Spinach, 1/2 can

MEAL 6 - 10:15pm

1/2 cup Enriched Milk, skim
Smuckers Natty PB, 1 Tbsp
1 scoop Scivation whey

Calories - 2,125
Protein - 246g or 46%
Net Carbs - 125g or 23%
Fat - 60g or 26%
Fiber - 28g or 5%

COMMENTS 11-12-2009

Hunger was evident yesterday; probably due to no training in the evening. Hope it's better today! Going for some cardio here in a few. I have a damn 4 hour Diversity Training at work today......really? diversity training? whateva........ :dunno:

Down4whatever
11-12-2009, 09:54 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.91 miles
Time - 31:59
Avg Pace - 10:59/mile
Max speed - 12.9 mph **did 4 intervals
Calories - 397

COMMENTS:

It's starting to get colder here. Not bad, somewhere in the low 50's this morning; which is not cold in my opinion--coulda run in shorts, but it's been unseasonably warm the last few weeks.

I wasn't supposed to do any intervals this morning, but I did and paid for it as I strained my hammie again. No as bad as last week, but enough to piss me off! Why do our hamstrings get so delicate as we age? Maybe it the running in a fasted state......:dunno:

Shoulders/traps/calves tonight for session 2!!

blu2xtreme
11-12-2009, 10:04 AM
Morning Matt
Hey could you tell me the advantage of fasted cardio
I always do it that way because I run/at this time doing fast inclines at 4:30am and I could never put food in my mouth that early.
I have heard both good and bad about it - what's your take:confused:

buckimscl
11-12-2009, 10:11 AM
Matt, whats with the new avi????

Down4whatever
11-12-2009, 02:47 PM
Morning Matt
Hey could you tell me the advantage of fasted cardio
I always do it that way because I run/at this time doing fast inclines at 4:30am and I could never put food in my mouth that early.
I have heard both good and bad about it - what's your take:confused:

The jury is still out regarding the fasted cardio......so far it seems ok, but I'd rather have food in me. There's no way I'm getting up 45 mins earlier just to have food, so for now fasted is working. As you may notice, I don't push the intensity envelope much onmy morning runs.


Matt, whats with the new avi????

LOL, it's Chewbacca when he was in high school......just fucking around; I'll change it sometime soon :D

gman
11-12-2009, 03:06 PM
read alwyn cosgrove's article about myths...it's funny as hell... http://www.alwyncosgrove.com/shakemyhead.html

here is the fasted cardio excerpt

2) FASTED CARDIO
Are you fucking kidding me? Seriously, are you fucking kidding me? Why are we even talking about this?

Let's take two twins, both 200lbs, both doing the same training program, taking the same supplements, and following the same nutrition plan in the hopes of getting lean.

One difference, though: one of them eats 2 eggs and does 30 minutes of cardio three days per week. The other does 30 minutes of cardio, three days per week and THEN eats 2 eggs.

So what's the magical difference in terms of fat loss after six months? Drum roll please...

I'll tell you — no fucking difference.

However, whenever you bring up this question we get a ton of responses saying, "This is exactly the information I needed!". Oh fuck off. The reason you are still fat is because you couldn't decide to do cardio on an empty stomach or not?

30 minutes of steady state cardio will burn about 300 calories. Three times per week – 900 calories. Add that up for 26 weeks and we get a whopping: 23,400 calories.

Or 6.6 lbs of fat.

In six months.

If doing it fasted, burned 30% more (which it doesn't), you're looking at another 2lbs of fat in that same six month period.

Or an additional 0.07 pounds per week.

And for those of you who say – I do fasted cardio but I have a small scoop of protein first, then you're NOT DOING IT FASTED THEN, ARE YOU?

Fat people finish marathons all the time. Aerobic training doesn't do a hell of a lot for real world fat loss. Even if you're hungry.

Down4whatever
11-12-2009, 03:22 PM
Good exerpt!

That's kinda what I figured. It's more of a convenience thing--If I ate right beforehand, I'd get all cramped up, so I just go hungry.

freebirdmac
11-12-2009, 04:40 PM
Heh, I think burning 300 cals per 30 minutes is overly optimistic. Especially when you subtract out what you would have burned sitting on the couch. My hr monitor had me at 180 calories after 25 minutes, before taking out resting cals.

AnglicanBeachParty
11-12-2009, 04:43 PM
Heh, I think burning 300 cals per 30 minutes is overly optimistic. Especially when you subtract out what you would have burned sitting on the couch. My hr monitor had me at 180 calories after 25 minutes, before taking out resting cals.

Walking on the treadmill, I try to burn 450 calories in 45 minutes, which would equate to 300 calories in 30 minutes (not subtracting out resting calorie burn rate).

The "problem" is that when walking on an incline, your weight figures into the calorie burn rate ... so the closer you get to a contest, the faster you have to go to burn the same number of calories!

freebirdmac
11-12-2009, 04:47 PM
Walking on the treadmill, I try to burn 450 calories in 45 minutes, which would equate to 300 calories in 30 minutes (not subtracting out resting calorie burn rate).

The "problem" is that when walking on an incline, your weight figures into the calorie burn rate ... so the closer you get to a contest, the faster you have to go to burn the same number of calories!

This was on the stairmill alternating between level 10 and level 6. Even my 2 mile run/walks only burn 150 cals.

Down4whatever
11-12-2009, 05:04 PM
I wear a Garmin that has all of my stats programmed in it and it calculates my calorie burn......I don't trust it 100%, but I do consider it 90% accurate--maybe I'm wrong, but it's an estimate like everythig else :D

gman
11-12-2009, 05:06 PM
it does take about 100 calories to cover a mile when walking, so 30 minutes of cardio might burn 300, who knows

Down4whatever
11-12-2009, 05:29 PM
Neighborhood Shuffle:

Distance - 2.91 miles
Time - 31:59
Avg Pace - 10:59/mile
Max speed - 12.9 mph **did 4 speed intervals
Calories - 397

So, you guys think this calorie amount is total horseshit?

or is say, 80-90% a good estimate?

freebirdmac
11-12-2009, 05:42 PM
All I know is that when I correlate my hr results with cal intake and compare with my results that I'm pretty spot on. It's also age/height/weight/gender dependent.

Down4whatever
11-12-2009, 05:46 PM
All I know is that when I correlate my hr results with cal intake and compare with my results that I'm pretty spot on. It's also age/height/weight/gender dependent.

I was gonna say.....you're what--105-110lbs dripping wet? I weigh almost twice what you weigh.......:hypno:

gman
11-12-2009, 05:48 PM
from what I understand, 100 cals per mile is pretty accurate....it doesn't matter much whether it's walking or running...of course sprinting would raise it some.. I am speaking like maybe 90 to walk briskly vs 115 to run at 10 min/mile.

I may be wrong though

blu2xtreme
11-12-2009, 06:34 PM
So pretty much fasted cardio ....doesn't mean shit:p

All it means is I don't want to eat before I do cardio:)

Down4whatever
11-12-2009, 10:15 PM
SHOULDERS/TRAPS/CALVES

BB SEATED SHOULDER PRESS

100 X 12
105 X 10
110 X 8
115 X 6 **had to rest pause last rep.

UPRIGHT ROWS

75 X 12 **4" spread on grip
80 X 10
85 X 8
95 X 7 **various static holds throughout

DB SIDE LATERALS

20's x 12 **too much for 4 sets :(
15's x 12
15's x 12
10's x 25 **drop set to (almost)failure & 10sec static hold last rep

BB FRONT RAISES

45 X 12
45 X 12
45 X :13 second static hold + 6 reps

STANDING CALF RAISES

135 X 15 **all slowwwww and full ROM reps
175 X 15
195 X 15

BB SHRUGS

185 X 12
185 X 12
185 X :58 second static hold **wow, that hurt!

COMMENTS:

Decent session tonight; plenty of energy--in fact, I had to talk myself into leaving when I did. I wanted to do more volume, but with my left shoulder acting up like it has been, I figured I'd better leave when I did. I have plenty of reserve energy tonight, which scares me :eek: I hope diet is correct cause usually I am wiped after training. It might be the caffeine tabs or the fact that my body is fetting used to the low calories. Either way, I'm just gonna play it by ear. Tomorow is Light Legs and of course morning cardio!!!

Down4whatever
11-12-2009, 10:17 PM
So pretty much fasted cardio ....doesn't mean shit:p

All it means is I don't want to eat before I do cardio:)

Thats how I see it, lol :dunno:

gman
11-12-2009, 10:24 PM
strong training! Surprised you had anything left in the tank on low cals after that.

Down4whatever
11-12-2009, 10:31 PM
strong training! Surprised you had anything left in the tank on low cals after that.

Thanks Mike! I'm never satisfied with my shoulder pressing......damn exercise is my nemesis, lol.

The extra energy tonight is uncanny. Guess I should enjoy it while it lasts......cause it won't!

One advantage I have is that I have a pretty good set-up of weights at the house, so I can do more if I feel the need. I have about 420lbs of weight, bench, rack for squats, and various curls bars. Da basics!!

freebirdmac
11-12-2009, 10:51 PM
Nice workout! I often feel like I'm not working shoulders enough. But they seem to grow anyway :)

bodyhard
11-12-2009, 11:44 PM
SHOULDERS/TRAPS/CALVES

BB SEATED SHOULDER PRESS

100 X 12
105 X 10
110 X 8
115 X 6 **had to rest pause last rep.

UPRIGHT ROWS

75 X 12 **4" spread on grip
80 X 10
85 X 8
95 X 7 **various static holds throughout

DB SIDE LATERALS

20's x 12 **too much for 4 sets :(
15's x 12
15's x 12
10's x 25 **drop set to (almost)failure & 10sec static hold last rep

BB FRONT RAISES

45 X 12
45 X 12
45 X :13 second static hold + 6 reps

STANDING CALF RAISES

135 X 15 **all slowwwww and full ROM reps
175 X 15
195 X 15

BB SHRUGS

185 X 12
185 X 12
185 X :58 second static hold **wow, that hurt!

COMMENTS:

Decent session tonight; plenty of energy--in fact, I had to talk myself into leaving when I did. I wanted to do more volume, but with my left shoulder acting up like it has been, I figured I'd better leave when I did. I have plenty of reserve energy tonight, which scares me :eek: I hope diet is correct cause usually I am wiped after training. It might be the caffeine tabs or the fact that my body is fetting used to the low calories. Either way, I'm just gonna play it by ear. Tomorow is Light Legs and of course morning cardio!!!

Nice, I really like this routine, but why don't you do any BO lateral raises or face pulls for the rear delts? A lot of people do not hit all 3 heads of the shoulder, in order to get that coconut look you have to hit all 3 heads.

Down4whatever
11-13-2009, 09:55 AM
Nice workout! I often feel like I'm not working shoulders enough. But they seem to grow anyway :)

Thanks, yeah, my wo partner always talk about how we feel so incomplete after shoulder day.


Nice, I really like this routine, but why don't you do any BO lateral raises or face pulls for the rear delts? A lot of people do not hit all 3 heads of the shoulder, in order to get that coconut look you have to hit all 3 heads.

I usually hit rear delt on back day, but that is something I'm considering to get more volume in my shoulder WO. Thanks for the reminder John!

gman
11-13-2009, 09:57 AM
do your upright rows with a wide grip and you will hit the rear delts some

Down4whatever
11-13-2009, 09:59 AM
MEAL 1 - 8:00am

2 whole egg, scrambled
3 Egg whites, scrambled
1/2 Tbsp EVO
1.5 cups Enriched Milk, skim
1 Bagel, Health Crunch
Smuckers Natty PB, 1 Tbsp

MEAL 2 - 11:30am

Tomato Pesto Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:30pm

Chicken Breasts(7oz)
Zatarain's Red Beans & Rice, 1 cup

MEAL 4 - 5:20pm

Herb & Garlic Tuna Pouch, 4.5oz
Apple, Large

MEAL 5 - 8:45pm

8 oz Lean Beef (96/4)
Multi Grain Sandwich Thin
Spinach, 1/2 can

MEAL 6 - 10:15pm

1/2 cup Enriched Milk, skim
Smuckers Natty PB, 1 Tbsp
1 scoop Scivation whey

Calories - 2,331
Protein - 246g or 42%
Net Carbs - 152g or 26%
Fat - 67g or 26%
Fiber - 37g or 6%

COMMENTS 11-13-2009

Good energy yesterday for some reason :dunno: Maybe I'm evolving.

Down4whatever
11-13-2009, 10:04 AM
MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 3.41 miles
Time - 33:35
Avg Pace - 9:50/mile
Max speed - 8.2 mph **did no intervals
Calories - 509

COMMENTS:

Today I went ahead and jogged the whole way; I only walked the last 3 tenths of mile. I felt like the extra energy yesterday was a sign of too low intensity, so I bumped it a notch. Amazing how consistent I was:

Mile 1: 9:29
Mile 2: 9:26
Mile 3: 9:28

Last .4 dragged the average way down, lol

Tonight is Light legs! I haven't decided if I'm gonna have a cheat this weekend--probably not, but if I do, it will be something like Subway with marginal cheat value :hypno:

Down4whatever
11-13-2009, 10:06 AM
do your upright rows with a wide grip and you will hit the rear delts some

Never tried that; should I expect to drop the weight or increase?

Baldiewonkanobi
11-13-2009, 10:16 AM
Back pose critique. Shows amazing spinal erectors indicating dead lifting predominance. GOOD JOB MATT!! Without losing these hard earned muscles....MORE CHINS. We need to get your lats visably developed and spread <w i d e>. Wide grips, palms forward. When you can do 10 perfect form add weights. One arms rows until you are King of the one arms. Major stretch at the bottom keeping you back flat and eyes forward. Pull dumbell back towards your hip on upward motion.

Baldie

Down4whatever
11-13-2009, 10:53 AM
Back pose critique. Shows amazing spinal erectors indicating dead lifting predominance. GOOD JOB MATT!! Without losing these hard earned muscles....MORE CHINS. We need to get your lats visably developed and spread <w i d e>. Wide grips, palms forward. When you can do 10 perfect form add weights. One arms rows until you are King of the one arms. Major stretch at the bottom keeping you back flat and eyes forward. Pull dumbell back towards your hip on upward motion.

Baldie

I swear lats are going to be the end of me......I can't seem to get those bitches to grow......I've been in a 4 month layoff from pullups due to elbow tendonitis, but I will attempt to get them back in the mix. Is there any other widening movement that may be easier on my elbows? I haven't done one arm rows either.....mainly because I haven't gotten the feel for them. I will make them a new staple; practice them at home tonight and get good at them.

Thanks for the critique Bill!

buckimscl
11-13-2009, 10:56 AM
Good training Matt. Sounds like baldie knows!!!

gman
11-13-2009, 11:13 AM
Never tried that; should I expect to drop the weight or increase?

drop the weight, you have to make sure you lead up with the elbows! if it's too heavy you end up shrugging it up

gman
11-13-2009, 11:16 AM
use straps on the rows and the chins, get your arms out of it as much as possible...will help the elbow as a side benefit..

Also do the rows with heavy ass weight so you have to use your back...if it's too light you tend to use your biceps to do the movement.(I am speaking from my own experience...if I am wrong Baldie, please jump in!)

bodyhard
11-13-2009, 12:31 PM
Thanks, yeah, my wo partner always talk about how we feel so incomplete after shoulder day.



I usually hit rear delt on back day, but that is something I'm considering to get more volume in my shoulder WO. Thanks for the reminder John!


When do you do back?

Down4whatever
11-13-2009, 12:46 PM
When do you do back?

Saturday's are my back day

bodyhard
11-13-2009, 12:54 PM
Saturday's are my back day


Just curious why do you separate the 3 heads of the shoulder? There is nothing wrong with it just wondering how you came about doing it in that fashion.

Down4whatever
11-13-2009, 12:58 PM
Just curious why do you separate the 3 heads of the shoulder? There is nothing wrong with it just wondering how you came about doing it in that fashion.

I never planned it that way, I just always considered anything I can't see in the mirror on my upper body to be 'Back muscles'. I have done it both ways; I have no preference. Honestly, I've never been as technical about BB'ing until the last 11 months....probably why I have so many imbalances. I am definately chest dominant and I think it hinders my lat development

bodyhard
11-13-2009, 12:59 PM
I never planned it that way, I just always considered anything I can't see in the mirror on my upper body to be 'Back muscles'. I have done it both ways; I have no preference. Honestly, I've never been as technical about BB'ing until the last 11 months....probably why I have so many imbalances. I am definately chest dominant and I think it hinders my lat development


Ahh OK trial an error got it!

Down4whatever
11-13-2009, 09:01 PM
Haha, I can post pics and chat while working out too (as well as laundry)!

Down4whatever
11-13-2009, 09:25 PM
practicing my MM pose......I don't like this pose at all..........too much going on to keep it all tight.....I'll keep trying

blu2xtreme
11-13-2009, 09:29 PM
Haha, I can post pics and chat while working out too (as well as laundry)!

You are the man:p

Are you growing back your goatee...or forget to shave
sexy either way;)

Down4whatever
11-13-2009, 09:33 PM
You are the man:p

Are you growing back your goatee...or forget to shave
sexy either way;)

Hehe, just going scruffy :yep:

here are some side chests.......my posing needs work!