Trimming Down In Size

[al420]

I would look up The Shadow and ask for his help - cutting is a science, and while it is more than being in a caloric deficit, it does come down to pretty much that. It's different for "healthy" or "fit" people that want to loose fat while maintaining LBM so the cardio/diet needs to be as well. Lots of people do way too much cardio and eat too little and still have lack luster results. Whihc typicaly equates to loosing as much if not more muscle then fat.

 

[The Shadow]

I would look up The Shadow and ask for his help - cutting is a science, and while it is more than being in a caloric deficit, it does come down to pretty much that. It's different for "healthy" or "fit" people that want to loose fat while maintaining LBM so the cardio/diet needs to be as well. Lots of people do way too much cardio and eat too little and still have lack luster results. Whihc typicaly equates to loosing as much if not more muscle then fat.

Thanks my man - I am getting back to you on your pm soon...didnt want to read it when I was in a ruch

 

[The Shadow]

Isn't the 5x6 a mass-building strategy? Maybe I'm not thinking through this too well, but wouldn't you be better off, to lose weight, with a low-weight high-rep method with the weights? An hours worth of cardio 3x a week sounds like you'll be shredding the fat in no time, but why bother with 5x5?

I like the plan pretty well..heavy lifting is what mazimized lbm retention WHILE you diet.

REMEMBER:


Cutting/bulking = 95% diet

 

[Rabid_Goose]

Well, I'm trying to stick to my diet all the time. This will be a quick run down, no Macro Numbers yet, of what I eat everyday. Also, all milk is 1%

Breakfast 12:15pm on M-W-F-Sun and after I get running on my Cardio days. half cup of Oats, 2 slices of a wheat bread, 2 cups milk and that roughly puts me at 0 calories. I've wrote numbers for most of these things down so much I know the calorie count in them. Calories: 570

Shake at 3pm on cardio days or right after I get done lifting, which is around 3ish. 1 scoops ON Whey, 1 cups milk, 1 serving ANPB. Calories: 430.

Right before work, 4:50pm is 3 servings Baked Chicken with a little seasoning, 1 servings almonds. 500 Calories.

First break is at 7:15, a little 200 calorie cereal bar, 44 carbs in it.

Lunch is at 9:45, 2 pork chops and one serving ANPB. Calories 430

Second Break is 12:30am and I have another Cereal Bar thingie. Calories: 200

That will put me near 2300 calories which is what I think I should be cutting on. I tried to keep my fat content right at my carb level to get like a 40/30/30 ratio. All fats are healthy save for a few saty fats here and there, no trans fat. As far as I can tell most of the stuff I have does NOT have high fructose corn syrup in it. Although my cheat days will consist of a BK Chicken Sammich or a nice big burger from somewhere and a pop. Cheat meal today had a lot of pop, like 32 ounces. I pissed it all out after I finished drinking my gallon and a half for the day.

I'll be taking 25mg of Ephedra with 80mg caffiene and different additives in it twice a day. I'll be finishing my Animal Pak coffee can look a like thing and probably just switch to a cheaper multi-vit and a B12 vit. Also, I do drink gallon and half of water a day. I pee worse then a pregnant woman.

Edit: Sorry if some stuff doesn't make too much sense. Late night at work and my mind is just scrambled.

 

[Rabid_Goose]

Went to the gym today, right knee was sort of bothering me from work for some odd reason, guess I pivot too much on it.

Oly Squats:
75 for 5 Reps

95 for 5 Reps

105 for 5 Reps

135 for 5 Reps

155 for 2 Reps. I could have gotten 5 but this is where the pain came in, I think I did a squat wrong and leaned a little too far forward and lost concentration on my form, I think that is why and it is the reason I left my DL's out today. If it was something minor, I didn't want to make it major. Still sad about my squats, how frigen low they are in weight. I know we all start somewhere different but God Damn.

Power Shrugs: My only issue with this is my gripping the bar. I started small for my first Power Shrugs. I'm sure my grip will get stronger real fast and I won't have a problem.

145 for 5 reps

165 for 5 Reps

185 for 5 reps

195 for 5 reps

205 for 5 reps


That wraps it up for the day. I'll post how my run goes tomorrow.

 

[carlsuen]

don't worry buddy.. patience is a virtue.. just keep at it and u'll see what u're expecting..

on the power shrugs, maybe u could strap up on your last set?

 

[Rabid_Goose]

Went for an HIIT session today, getting used to the Tread Mills and finally got my heart reading. They have a belt you wrap to your chest and I didn't know that is how you did it and after watning to know my Heart Rate I asked how the hell does it work. Then they said Oh you gotta have a belt.

Anywho I did some Power Shrugs today and realized I need new gloves, the grip on them is completley wore off, anyone recommend any?

Power Shrugs

135 for 5

155 for 5

175 for 5

195 for 5

225 for 5

Cardio

I was doing small intervals on the Tread mill, it seemed to be after minute and a half or two minutes would be 30 seconds of running, or 45. I'll get the specifics soon but I'm going to a longer sprints next time. Anywho, my heart rate NEVER dropped below 170 and for 15 seconds would maintain above 190 pulse. I went for 25 minutes, a 3 minute warm up prior and a 3 minute cool down afterwards. I do a medium walk at 3.5 and sprint at 12mph, next time I think I'm upping my speed to 4 or 4.5 jog. We'll see I reckon.

 

[Cynical Simian]

Straps are pretty much standard/required equipment for power shrugs. Just ditch the gloves and buy some.

sarge had a straps thread a few weeks ago, but if you don't want to dig that up or look at local stores, here's a decent site:

http://www.prowriststraps.com/store

 

[Rabid_Goose]

I always thought straps where just cloth you wrapped around the bar to support your wrist, now I see what they are and what they do. Ya, I can defintly see my power shrugs jumping up in weight once I get some in.

Edit: Wow, site is great. I found some things and might put in my order tonight. Going to get a set of straps and one of the Wrist Rollers. A friend told me about it and I never could find them because we didn't know the name. Looks like I'll be ordering me one of them too. Thanks a ton Cynical.

 

[Cynical Simian]

If you don't have some already, I hope chalk is included on that shopping list.

Depending on your gym's chalk policy, you could also check out an outdoors/climbing store, which would have balls that you could keep in a Ziploc bag for less messiness.