Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

CoolJ, are you using any supps for either fat loss or CNS stimulation (I guess they're often one and the same)???

Nope, I just eat a lot less. As long as I have hunger pains from morning till afternoon then I know I'm on the right track
I just 3 small meat and fruit/vege meals during the day, and sometimes not even that. Then I pigout for 2 meals at night, or after training, anything goes basicly.
500 calories during the day, and 1000-1500 at night

Diet is more powerful than anything you could take or any cardio you can do.
Simple, but true...

 

[DJLegacy2k1]

BURN THE FAT FEED THE MUSCLE, the keys to MOST peoples diet and healthy lifestyle would disagree.

Cutting cals too low is much worse than creating a SMALL cal deficit and working the rest off through cardio and lifting.

But everyone is different, if it works for you thats all that matter. I eat 6-7 smaller meals through the day. No "pigging out" or anything. No hunger pains, lots of fat loss and LBM gain.

-Legacy

 

[coolcolj]

I have to get down to 160-170lbs, currently 193lbs, was 220lbs, there is no time for slow - it's already been years - got no time left
1lb a week isn't really that fast anyway, about normal. Still it's gonna take me another 6-7 months to get lean.

cardio just cuts into recovery and turns you into a slow-twitch person

my maintenace calories are around 2000, maybe less, I have a slow metabolism, so not being hungry isn't an option, and I do eat every 2-3 hours, I just eat more at night and after training. Instead of eating tiny meals throughout the day, I get to feast like a king and sleep well
And I can eat some junk food too if I want.

 

[DJLegacy2k1]

For some reason the Math isnt adding up to me. I lose about 2lbs of fat per week with a SMALL cal deficit and cardio/weights.

The way your diet looks to me it looks like youd be losing alot more muscle mass along with fat, making the ratio not change much in body composition.

Plus if your worried about "slow-twitch", throw in HIIT for cardio. Cant slow-twitch sprints :-D

Sorry there are WAY too many pages for me to READ ALL of this log lol.

But like I said if it works for you, keep it up!
Im cutting right now also so I feel your pain

-Legacy

 

[coolcolj]

Maybe because your young and have a faster metabolism. I'm old and have a slow metabolism - lose lose
I know when I was 18, just walking would lean me up while eating 6 bowls of cereal+ milk a day along with regular meals! If I did that now I'd be 220lbs again in a month, which is how I got to 220lbs in the first place!

1lb a week for me is around a 500 calories deficit, so like I said my maintenace must be around 1800-2000 calories with an average 1500 calorie day.
2lbs a week requires a 1000 calorie daily deficit. That's about as fast as human is likely to loose fat, unless your obese, then you can drop a more. But your unlikely to be able to maintain that rate once you get close to 10% bodyfat.

I have no problem keeping muscle mass on the bits I train, my body is effecient, and I don't even average more than 100g of protein. Genetics I guess, I've got some pretty big legs and hips, but I don't care about musclemass, and strength is not going down anyway. It's actually going up in some cases.

I've sprinted a ton before, didn't do jack, I still hit a plateau, and it also killed me with shin splints, drained my CNS and kills your lower body recovery, and tears up the hamstrings in a bad way if you have problems firing the glutes.
Sleep and recovery are really important to me, I get up real early and I have a physical part time job so I have less leeway to be overactive.

 

[DJLegacy2k1]

LIPOFLAME ;-) ... Not a CNS Stim and should CLEANLY give you a little boost! Just a suggestion, Ive been using it on and off for 2 years along with ECA, its a GREAT clean boost and def seems to add some thermo to your cardio workouts.

-Legacy

 

[KOArtist]

I just 3 small meat and fruit/vege meals during the day, and sometimes not even that. Then I pigout for 2 meals at night, or after training, anything goes basicly. 500 calories during the day, and 1000-1500 at night

How do you manage 3 meals including meat and fruit/vege to only total out to 500 cals? Are we talking only a bite or two of meat and a few pieces of veg/fruit for each of those meals?

 

[coolcolj]

only small bits, and some raw nuts. I just eat enough to feed the brain. Since I'm sitting on my ass most of the day I don't need the fuel and I'm so occupied with things most of the time I forget I'm hungry

it's basicly like this you get 10 units of food to eat to be 500 calories under your maintenance. You can either eat 2 units at every meal spread throughout the day or eat 4 during the day and 6 at night like me. It feels more satisfying with the later, because you get a reward at the end of the day and you can sleep well. There is no difference in fat loss, total calories are the same

Sometimes if I'm not hungry I just don't eat, allows me to eat more at night. You can also plan ahead, if you want to eat something nice at night, or maybe you have a party or something, cut back during the day. The beauty of this is that you really enjoy eating those night meals when you have cutback during the day

and when you pigout after training, it's definitely all going to your muscles and for recovery

honestly a lot of is by feel, I don't even count things anymore

 

[coolcolj]

Saturday 15th March - Micro Cycle 7 - Week 4 - Day 2

Bodyweight = 87.8kg 193lbs in shorts and t-shirt

Same weight as last week. Felt decent today. Spinal erectors and glutes were tensed up and overactive last night and all morning - uncomfortable...


Outdoor BBall court - one normal and 8 foot rims at the back

50 mins total

started with shooting and easy 2 handed dunks on the 8 foot rims .
Then some jumping - some standing, more one step and plenty of running jumps. Didn't get a chance to do any running one leg jumps

Jumps were disappointing at first. Just couldn't turn it on, too relaxed. Then I started to run up harder and put my oomph into the jump, and it started to get better. But still 2 inches off my best and that was at a much heavier bodyweight. Now I tried a 3 step jump and could reach the same height as my run up jump. Then off one step, and dipping deeper and faster down I got up the same as well and matched my highest one step jump ever on this court...!

It looks like I'm just not getting fired up enough, and then not dipping down as low and fast as I used to. I keep doing this half hearted 1/8 squat depth dip on my jumps, when I should be dipping another 1-2 inches lower! I get up 2 inches higher with the extra dip depth.
May need to take some stimulants or caffeine to jack up my system as well.....

When I landed from that high one step jump, There was pain in my left knee, sorta of a deep down dull ache rather than a sharp stabbing pain. It hurt a lot to bend the knee. I thought it might have been my meniscus at first. Thought about doing more jumps, but wisely went home. Sucks, because I was feeling fairly good and light on my feet and was keen to get some higher jumps with a deeper dip. And do some running one leg jumps, but this will allow some better recovery for my weights session on Tuesday

Now at home, the pain has decreased a lot on the way back home. I can bend my knee with no major discomfort. It doesn't feel like my meniscus, it's higher up, Just from touch it, seems to be around the quad tendon that attaches to the rectus femoris mid quad. Must have just strained it, pretty odd.
Other than that I also have a "jumper's knee" type ache in both knees under the patella depth wise. Need to get back on fish oils... has started to flare up when I went off them many months ago. Man I need to cut back on jumping that means, but my technique needs so much work!!!

my IT band and outer hips were all tight and achey last night as well, made it hard to sleep. It's probably related to these knee issues. If only I had a foam roller

Guess no squatting on Tuesday, but I'll see how it feels. It's my light week anyway, and I think single leg kneeling deadlifts will be fine.
As per Kelly Baggett's article, I'm on a mission to make my glutes as big as and strong as I can and they're already big
http://www.higher-faster-sports.com/noglutes.html
My abs tested weak though - only got down to 45 degrees - so some work needed there. I definitely have anterior tilt

 

[coolcolj]

Feel ok today, moderately sore in my spinal erectors and glutes to a lesser extent. Not as much elsewhere.
Left knee/quad tendon didn't feel too bad when getting out off bed, ie squatting up. It's aches a bit walking downstairs though.

---

I weighed 87.4kg 192.3lbs this morning
Lightest in years, but not much lighter than a couple of weeks ago, but I am holding a fair bit of water. Waist is still the same at 35 inches.

Upper body looks frail, legs still look huge

I took some cold measurements straight out of bed
Wrist - right 6 6/8 , left 6.5 inches
Forearms - 12 1/8
Arms - 15.25
Neck - 15.5
Hips/Glutes - 40.25
Thighs - 26.75
Knee - 15
Calves - 16 1/8
Ankle - 8.75
My left arm is actually leaner than my right side, hence the different wrist size

compared to back when I was around 215-220lbs
Wrist - 7
Forearms - 13
Arms - 16.75
Waist - 39+
Hips/Glutes - 43
Thighs - 29.75
Knee - 15
Calves - 16 - 16.25
Ankle - 9+

Big decreases everywhere. Some of it is muscle, but mostly fat. My upper body is smaller since I don't train it that much, mostly in my chest, but there is still a fair bit of muscle there. Legs still look pretty big.
I'm at the halfway point now, and will probably have a 5.75 - 6 inch wrist when I get down to a 29-30 inch waist. Yeah I have some pretty small bones and joints, almost like a female....
My dad's frame and bone structure literally dwarfs mine.....he's like a mesomorph. Guess I take after my mum, but I got my dad's legs and calves. Better for jumping and explosiveness I reckon


4 months or so after I started training - 2nd August 2002

around 180+lbs
Height - 5'8.5"
Wrist - 6.75
Forearms - 12 - 12.25 left/right
Arms - 14 7/8 - 15
Neck - 16
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 17
Ankle - 9