Data's Hunt for Constant Progression

[data4]

I wanted to share a few pics from the photoshoot!

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[Hoss06]

How much do those styrofoam db's actually weigh?

Kidding. It caught a good angle of ur delts which appear to be coming up.

[data4]

How much do those styrofoam db's actually weigh?

Kidding. It caught a good angle of ur delts which appear to be coming up.

lol I wish they were, I was beat. Hes like hold.. hold.. ok keep holding lol

[Hoss06]

lol I wish they were, I was beat. Hes like hold.. hold.. ok keep holding lol

Ya that sucks. Had to do that once...try it with Pam oil sprayed on u shirtless front to back, lol..you will slide like ur on a slip and slide.

[SideShowDoc]

Luckily Costco carries the coconut oil I like

I definitely have to include a fair amount of MCTs to keep digestion moving on that fat intake.

Didnt check my weight today. I will give a couple days to adjust to the macro change and see where I am at. Hammered some legs last night.

My favorite hack squat variation. The goal of this dropset was to keep tension on through all reps (minimal pausing) while taking it to mechanical failure.

How much of your fats would you say are coconut oil?

[bill2]

hello austin .
when dieting hard core
do you consider green veggies as free food or do you count them in your totals?

i saw your answer thanks..
but many gurus ( meadows, skip hill,etc ) concider them free foods and a dieting body builder can eat in unlimited amounts whithout negative effects..
what you say about that?
and have you ever experimented to yourself or some client on this subject? ( meaning while dieting eating as much green veggies as you want in every meal ...

[bill2]

also when dieting for a show..and some days you are not realy hungry ..
do you still force your meals down or you some kind of back off a little on the already redused cals and listen to your body and senses..?

[data4]

i saw your answer thanks..
but many gurus ( meadows, skip hill,etc ) concider them free foods and a dieting body builder can eat in unlimited amounts whithout negative effects..
what you say about that?

and have you ever experimented to yourself or some client on this subject? ( meaning while dieting eating as much green veggies as you want in every meal ...

Yes some people can certainly get away with it and it doesnt work so well for others. If I have a client that is eating really low cal already and I dont count the veggies then there are going to be a good amount of calories missed and variance day to do. Really the only part of veggies you dont digest is the insoluble fiber. The soluble fiber still contributes digested calories and the remaining carb count is high in fructose. Then you have the issue of GI distress. I see many people bloat quite badly from too many veggies. Especially higher FODMAP veggies because of how they pull water into the gut. There is a fine line and that method is not for everyone so I choose not to use it.

also when dieting for a show..and some days you are not realy hungry ..
do you still force your meals down or you some kind of back off a little on the already redused cals and listen to your body and senses..?

That is tricky because you have to understand the mechanisms of hunger. Your main hunger hormone ghrelin will adapt pretty quickly so you may reduce calories and be hungry for a day or two before you adapt. Then the hunger is pretty much gone. I honestly dont notice much hunger at all while I prep. There are days I do dont get me wrong but for me hunger is tricky with how I seem to adapt. For others I definitely listen to hunger ques and have done what you are referring to here. Same goes the other way. If someone drops weight quick and is starving I may throw some unplanned calorie spikes in there too.

[Sunnyday]

Lorrie sent me a pic she took this morning. She looks awesome! Props to both of you on a job well done! Now let's hope the judges love her look as much as I/we do.

[data4]

Lorrie sent me a pic she took this morning. She looks awesome! Props to both of you on a job well done! Now let's hope the judges love her look as much as I/we do.

Thank you

She earned every bit of it. She takes everything I dish out and keeps improving!

[The Solution]

Lorrie if i recall has to go to the depths to get lean
like double cardio and minimal calories
right austin?

[data4]

Lorrie if i recall has to go to the depths to get lean
like double cardio and minimal calories
right austin?

Shes pushing 50 and natural so its not easy. This prep was not quite as bad since she started leaner but by no means easy.



I took Sunday off to travel home and run some errands but had a good training session yesterday.

-Banded Machine Presses: 2 warm ups
3 sets of 10 with no set tempo (focused on constant tension)


-Flat Bench Press (4 reps) supersetted with Incline DB Bench Press (10 reps):
On these I did a couple warm ups. I maintained the same weight on the DB presses each set but started at 225 on the bench press and worked up each set. I did a total of 5 supersets and worked up to 315 where I could not quite get the 4 reps. I used a pretty slow tempo on the bench and faster with the DBs.

-Banded Pec Dips: 3 sets of 10 reps with a small band

-Banded Push-Ups: 2 sets till failure

-Over and Back Presses: 4 sets of 8 working up slightly on each set till form got sloppy

-Single Arm DB Lateral Raises:
On these I did 10 reps with a heavier weight then dropped the weight and hit another 15. I did 3 rounds of this on each arm with relatively short rest times.

-Reverse Pec Dec: 3 sets of 25 reps

Stretched out and called it a day.

[bill2]

hey austin do you cycle TUDCA or you are taking year round? at 500mg?

[data4]

hey austin do you cycle TUDCA or you are taking year round? at 500mg?

Ive never used it on a regular basis but it does seem to work when I want to bring liver values down. I do however keep NAC in year around which is a liver aid as well. Usually at least 600mg minimum and up to 1200 if need be.



Backed things off a couple weeks ago for now so some water fell off. Back down to about 211-212 but looking pretty lean overall. I increased cals again this week and will keep pushing till my insulin sensitivity takes a shit on me.

Right now I am at:

310P/485C/120F (Chest Shoulders, Arms)
305P/575C/115F (Back, Legs)
320P/250C/140F (non training)

I have to be pretty selective of foods to keep my digestion moving on this intake. Still taking one free meal per week but honestly, I may not even be over on cals on those days at this point. Its never anything crazy as I am just not hungry.

Cardio right now is at 2 250cal (about 250 mins) steady state sessions per week and 1 HIIT session. The SS cardio sessions are usually done on higher intake days just to help give my metab a bump for the day. The HIIT session is typically on an off day and I like to keep this in for cardiovascular health. This really helps get my heart rate up and challenge me cardio wise.

I bump the total sets in training up a bit this week. I was more moderate but its starting to get on the higher end for me anyhow. Last night was about 24 work sets (not including probably 8+ warm up sets throughout training) for chest and shoulders. With high intensity that is about all I can recover from without my CNS being absolutely destroyed and feeling like a bag of smashed assholes. Training is 5-6 days per week right now depending on how I am feeling.

Hope everyone is well!

[The Solution]

How much intra-workout CHO You using?
how do things like honey, bagels, banana's settle for you as easy carbs? maybe trailmix/granola?