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pitbullrocco
New member
Bunny baby. thanks for the wonderful spill of knowledge. trust me, i'm not underestimating the importance of fats. good fats. i think the lowest fats i had in the past couple months was 40g. made for 12% total cals. and it was from flax and anpb. as much as i love anpb, i don't think i can take fats too low.
this month, my average is 78g fats at 21% total. do you think that is too low? so far, my joints are ok and 2 weeks into pct, i'm still "functionable", so i know my test is ok....as far as libido,etc...
ok, so i probably won't go any lower.....its hard enough getting all these cals anyway.....do you think 70-80g is enough to free up fatty acids into the stream? i'm also popping a few EFA caps a day too. that much will put me in the 20% range for fats.....but what i do on tue/thur and weekends is lower the carbs a pretty good amount and up the fats.....so one day i may get 40g and the next i may even hit 100g. i've been doing that for 2 weeks now and with all the cardio and ab work, i can definitely tell a difference in the mirror.
sarge, no lite beer. my taste buds like budweiser, but i will usually get the new low carb version if the bar has it. this one didn't. so it was more like 1000 cals (7 beers....600 alcohol cals / about 400 carb cals). but i don't have a problem pissing it all out! lol
this month, my average is 78g fats at 21% total. do you think that is too low? so far, my joints are ok and 2 weeks into pct, i'm still "functionable", so i know my test is ok....as far as libido,etc...
ok, so i probably won't go any lower.....its hard enough getting all these cals anyway.....do you think 70-80g is enough to free up fatty acids into the stream? i'm also popping a few EFA caps a day too. that much will put me in the 20% range for fats.....but what i do on tue/thur and weekends is lower the carbs a pretty good amount and up the fats.....so one day i may get 40g and the next i may even hit 100g. i've been doing that for 2 weeks now and with all the cardio and ab work, i can definitely tell a difference in the mirror.
sarge, no lite beer. my taste buds like budweiser, but i will usually get the new low carb version if the bar has it. this one didn't. so it was more like 1000 cals (7 beers....600 alcohol cals / about 400 carb cals). but i don't have a problem pissing it all out! lol
^^ I think that what you are doing is working for you... don't change it (unless you want to, decide to try something new or feel it's no longer working out.)pitbullrocco said:Bunny baby. thanks for the wonderful spill of knowledge. trust me, i'm not underestimating the importance of fats. good fats. i think the lowest fats i had in the past couple months was 40g. made for 12% total cals. and it was from flax and anpb. as much as i love anpb, i don't think i can take fats too low.
this month, my average is 78g fats at 21% total. do you think that is too low? so far, my joints are ok and 2 weeks into pct, i'm still "functionable", so i know my test is ok....as far as libido,etc...
ok, so i probably won't go any lower.....its hard enough getting all these cals anyway.....do you think 70-80g is enough to free up fatty acids into the stream? i'm also popping a few EFA caps a day too. that much will put me in the 20% range for fats.....but what i do on tue/thur and weekends is lower the carbs a pretty good amount and up the fats.....so one day i may get 40g and the next i may even hit 100g. i've been doing that for 2 weeks now and with all the cardio and ab work, i can definitely tell a difference in the mirror.
IMO, the efa's are good, great addition to the current fat intake & should keep things moving along for you. The amount seems pretty good.
pitbullrocco
New member
sweet.....i definitely listen to what you got to say, cuz i've seen your progress and i know you know whats going on!!
as far as maintaining weight, its been good so far.....it looks like the few lbs i've lost hasn't been *too much* muscle, so we'll see what the next few weeks bring forth.
if i start losing strength, of course, fats will go up up.....
this is why i want to keep up with my cals real close, so i can really monitor whats going on with this lifting/diet block.
buns, i really do appreciate the thoughts.....its good to hear things from the outside, cuz you're always wanting to "do things your way" and i definitely need to hear other thoughts.
time to eat.
as far as maintaining weight, its been good so far.....it looks like the few lbs i've lost hasn't been *too much* muscle, so we'll see what the next few weeks bring forth.
if i start losing strength, of course, fats will go up up.....
this is why i want to keep up with my cals real close, so i can really monitor whats going on with this lifting/diet block.
buns, i really do appreciate the thoughts.....its good to hear things from the outside, cuz you're always wanting to "do things your way" and i definitely need to hear other thoughts.
time to eat.
Protobuilder
New member
Nice lifts bro. Keeping low bodyfat all the time makes it hard--you gotta' sweat the little things like, no beer. LoL
pitbullrocco
New member
shit if you would've told me that a year ago, i'd said fuck that, give me another bud. and the pics show it too. i drank at least a 12 pack/day for at least a year.....tell me thats not good on your liver. but it was easier to give up than fkn cigs.
past 6 months its like a cheat for me....every few weekends, a few brews. but i've just about decided that this week will be the last week i ever drink or smoke again. just to see if i can do it.
appreciate the comments.
past 6 months its like a cheat for me....every few weekends, a few brews. but i've just about decided that this week will be the last week i ever drink or smoke again. just to see if i can do it.
appreciate the comments.
pitbullrocco
New member
Monday - 10/23/2006
Week 3 - Day 1
weight - 165.5 @ 10.5%
Training:
Bench - 135x8 , 165x5 , 195x5 , 220x5 , 240x5 PR
Squat - 155x5 , 185x5 , 205x5 , 235x5 , 265x5 PR
Rows - 60x10 , 80x8 , 110x5 , 140x5 , 156x5
Hypers 20lb - 20 x 3
Calf Raises - 25lb db x 40 x 3 , 35lb x 30 x 2
PR's went pretty easy.....little bit of struggle on last one, but thats normal. the squat is misleading, cuz i hit 275x3 ten days ago. i think all the cardio i was doing on tues/thur/sat was taking a toll on my legs, so i'm cutting out the thursday cardio for heavy fridays! see how that works out.
Saturday AM:
HIT cardio 20min
Ab workout 30 min:
weighted planks (35lb) - 40sec x 2
1 arm deadlifts (45lb) - 10 x 2 each side
db ball crunch - 20 x 2
bicycle - 1 min x 2
hanging knee raises - 25 x 2
diet saturday:
cals - 3014
fat - 85 (23,22,38)
carb - 244 (24 fiber)
prot - 312
cal burned - 2899
cal balance - +114
diet sunday:
cals - 3137
fat - 120 (25,29,65)
carb - 202 (24 fib)
prot - 301
cal burned - 2593
cal balance - +544
Week 3 - Day 1
weight - 165.5 @ 10.5%
Training:
Bench - 135x8 , 165x5 , 195x5 , 220x5 , 240x5 PR
Squat - 155x5 , 185x5 , 205x5 , 235x5 , 265x5 PR
Rows - 60x10 , 80x8 , 110x5 , 140x5 , 156x5
Hypers 20lb - 20 x 3
Calf Raises - 25lb db x 40 x 3 , 35lb x 30 x 2
PR's went pretty easy.....little bit of struggle on last one, but thats normal. the squat is misleading, cuz i hit 275x3 ten days ago. i think all the cardio i was doing on tues/thur/sat was taking a toll on my legs, so i'm cutting out the thursday cardio for heavy fridays! see how that works out.
Saturday AM:
HIT cardio 20min
Ab workout 30 min:
weighted planks (35lb) - 40sec x 2
1 arm deadlifts (45lb) - 10 x 2 each side
db ball crunch - 20 x 2
bicycle - 1 min x 2
hanging knee raises - 25 x 2
diet saturday:
cals - 3014
fat - 85 (23,22,38)
carb - 244 (24 fiber)
prot - 312
cal burned - 2899
cal balance - +114
diet sunday:
cals - 3137
fat - 120 (25,29,65)
carb - 202 (24 fib)
prot - 301
cal burned - 2593
cal balance - +544
enigma4dub
Active member
congrats on the pr!
pitbullrocco
New member
been a while.....either busy or lazy.....lets say i've been lusy. or bazy.
I had a great workout yesterday.....i think it was the first day i actually felt stronger.....my whole body.....actually made me work harder!!
here's out yesterday went:
Wednesday - 10/25/2006
Week 3, Day 2
Squat - (135x8 warmup) , 155x5 , 185x5 , 215x5 , 245x5
Deadlift - (135x6 warmup) , 155x5 , 185x5 , 225x5 , 275x5 , 325x3 , 355x1 , 405x1
OH Press - 60x8 , 90x5 , 120x5 , 135x6
Calf Raises - 25lb barbells, 50 x 2
Chins (bodyweight) - 20 x 3
So you can see i had fun with deads today!! i was "in the mood" and wanted to see how i felt and how my form was as i kept going up. i have to admit....405 wasn't too bad....my legs felt like they were digging into the ground.....i really think i can get at least 50 more lbs if i wasn't already so worked up.....thinking back, now i should've done squats after deads.....i was so steamed i barely even got the last chin set
i'm so motivated for tomorrow!
Wed diet:
cals - 3194
fat - 47 (12, 12, 22)
carb - 382 (33 fiber)
prot - 313
cal burned - 3194
cal balance - 0
for some reason, i just couldn't get any more cals in yesterday......i didn't do cardio this morning either.....want to save myself for TOMORROW!
Weight is down to 163 and i can tell its fat or water.....maybe a little muscle, but it doesn't look/feel like it.....hell, i'm thinking this little plan is doing the trick:
Sesapure/Glucorell - as directed
ECA - 2x/day (went down to 1/day this week b/c it was almost too much)
Glutamine - at least 10g day
ALA - 8g day (from flax oil)
LA - 2g day (flax oil)
OA - 2g day (flax oil)
300g+ protein / day
Vanadyl Sulfate - 50mcg day
L-Arginine - 300mg day
Acetyl L-Carnitine - 1g day
CLA - 500mg day
green tea extract - 450mg day
synephrine hcl - 20mg day
I had a great workout yesterday.....i think it was the first day i actually felt stronger.....my whole body.....actually made me work harder!!
here's out yesterday went:
Wednesday - 10/25/2006
Week 3, Day 2
Squat - (135x8 warmup) , 155x5 , 185x5 , 215x5 , 245x5
Deadlift - (135x6 warmup) , 155x5 , 185x5 , 225x5 , 275x5 , 325x3 , 355x1 , 405x1
OH Press - 60x8 , 90x5 , 120x5 , 135x6
Calf Raises - 25lb barbells, 50 x 2
Chins (bodyweight) - 20 x 3
So you can see i had fun with deads today!! i was "in the mood" and wanted to see how i felt and how my form was as i kept going up. i have to admit....405 wasn't too bad....my legs felt like they were digging into the ground.....i really think i can get at least 50 more lbs if i wasn't already so worked up.....thinking back, now i should've done squats after deads.....i was so steamed i barely even got the last chin set
i'm so motivated for tomorrow!
Wed diet:
cals - 3194
fat - 47 (12, 12, 22)
carb - 382 (33 fiber)
prot - 313
cal burned - 3194
cal balance - 0
for some reason, i just couldn't get any more cals in yesterday......i didn't do cardio this morning either.....want to save myself for TOMORROW!
Weight is down to 163 and i can tell its fat or water.....maybe a little muscle, but it doesn't look/feel like it.....hell, i'm thinking this little plan is doing the trick:
Sesapure/Glucorell - as directed
ECA - 2x/day (went down to 1/day this week b/c it was almost too much)
Glutamine - at least 10g day
ALA - 8g day (from flax oil)
LA - 2g day (flax oil)
OA - 2g day (flax oil)
300g+ protein / day
Vanadyl Sulfate - 50mcg day
L-Arginine - 300mg day
Acetyl L-Carnitine - 1g day
CLA - 500mg day
green tea extract - 450mg day
synephrine hcl - 20mg day
SgtSlaughter
New member
I would never reccomend squating after deads... they're a more "technical" move... I think. Deads... grip it and rip it... u know?
I think Deads as a "common reccomendation" are always left to be done last in a routine like that.... someone correct me if i'm wrong. There are always exceptions to the rule though... you could be one
Heavy squats and Heavy deads in the same day is bad ass alone... sick workout! Awesome pulling! I love seeing 4 plates on there
That's a diesel cutting supp. regimine! Looks like fun
I think Deads as a "common reccomendation" are always left to be done last in a routine like that.... someone correct me if i'm wrong. There are always exceptions to the rule though... you could be one
Heavy squats and Heavy deads in the same day is bad ass alone... sick workout! Awesome pulling! I love seeing 4 plates on there
That's a diesel cutting supp. regimine! Looks like fun
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