Trimming Down In Size

[Rabid_Goose]

Finally got my new diet set up, not really happy with the foods but I'm going to run it for about 14 days and see how it goes, see if I need to take out the Protein bar in the morning and add in Chicken and Oats.

The new numbers for my diet are

2300 Calories....247g of Protein...173g of Carbs....74g of Fat.
42% 30% 28%

I think only around 8g of Fat is Saturated, no Trans of course. I should have around 15 mono and 15 poly fats in there if I worked it out the way I wanted. I may add in 200 more calories, but will probably be protein Calories if I can find a meal to stuff in more Protein. My old diet just had 170g of Protein in it, I'm hoping the almost 80g of Protein added into this diet will be noticable in my lifts.

Gym is closed Monday, but Tuesday I'll be Curling/Chins and Running. Repeat of last week and of last week again =(.

 

[ZGzaZ]

gl rabid, let us know how it goes!

 

[Rabid_Goose]

Went to run today, barley did 20 minutes of walking. Really wasn't feeling it, I had like 6 slices of birthday cake last night and a small thing of Ice cream my wife bought and had to eat it. Too much damn sugar. Did some assisted Chin ups and 2 sets of 5 reps for Dips, and EZ Curl bar again, 20x5, 30x5, 50x5.

 

[Rabid_Goose]

My training has been thrown off, WAY off because of the gym being closed on Monday. I decided just to take this week off till the weekend for cardio and weights back in on Monday. Adjusting to my new diet right now and I have to say it is great. Last one I felt kind of bogged down because I screwed up my macros but now, I'm getting quite a few carbs in and it is helping out a great deal.

May raise the numbers up in my diet in two weeks, I'm still shedding poundage from the Over-Eating that was Christmas and it is blurring up the numbers. I do have to say with this week off so far my legs seem to be thicker now or grown a little bit that is noticable

 

[Rabid_Goose]

Alright, gym is open on a Monday for the first time in two weeks and I finally got to actually lift. I haven't lifted in the past week and it has put a severe blow to my numbers on my lifts, nothing felt right and my squat form has went back to the nasty form I had because I forgot what I was doing.

On a side note I went lower weight on my G.P. Rows and I finally felt how much your Hamstrings will burn when done right. It seemed like the weight was easier to pull from the floor each time when done in this new position, I Guess I wasn't sticking my Rear far enough backwards.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 1 rep. It felt terrible, the bar didn't feel heavy but where my legs haven't been put through anything in the past week they freaked out and I didn't want to push them. Didn't like the thought of them pushing back.

Closed Grip Bench Press:

95 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds for 5 reps. Last rep was a struggle, apperntly the week off actually helped me a lot in a way when it comes to form on this one. My elbows were tucked on all the lifts, used to I had a problem with keeping them tucked to my sides and had them at a 45 degree angle, now it was like nothing.

G.P. Rows

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

125 pounds, again, for 5 reps. I was very satisfied with my form after studying the videos over and over. It seems like you have to push your ass out like you are at the end of a Good Morning, at least that is what it looks like. Once I did that my thighs were on frigen FIRE but the lifts were so much easier. It seemed like my back was able to handle the loads a ton easier in this form.

Assistance: MY abs are healed up and ready to go

Decline Unweighted Sit Ups - 10x10x10x10

Good Mornings - I only worked with the bar today, focusing on form for the first week or so. I have to figure out how the hell I keep the bar from rolling down my neck when I go down.

Dips - 5x5x5. Trying to get better Tricep strength, so Mondays and Fridays will be Dips.

Chin Ups - 3 reps and then 2 reps. Going to do them again on Wednesday.

 

[Rabid_Goose]

Great day, took a NOS product I have about 5 servings of it left and haven't taken it in like three months. Decided to give her a go and damn, came close to puking when I super-setted my Squats and Incline DB Press. Was trying to shave time off so I'm super setting my Squat with Incline on Wednesdays and also help me get my heart rate up while I'm at it. I also took my Incline level down one notch, so it is half way between flat and full Upright, I was doing it one notch from Upright and then I noticed it was almost just shoulder pressing. So I took it down one more notch and bam.

Squats: Doing better at getting my form back. I'm suppst to break with hips and knees but at the very bottom, do I use my hips first to bring myself back up, like to break myself from the depth?

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

140 pounds for 5 reps

Incline DB Press: Super setted with Squats.

40 pound DB's for 5 reps. Cake

50 pound DB's for 5 reps. Cake

60 pound DB's for 5 reps. Not bad

70 pound DB's for 5 reps. Struggled on getting them up and pushing for the first rep, but after that they weren't hard. They were easier then two weeks ago on 60 pound DB's on the notch higher. My titties are exhausted from this.

Dead Lifts: I was exhausted by my last set on these and had to stop there. My form was getting shotty, very shotty and I felt something wanting to tug. My groin pull is almost healed up, I have had to alter some stuff at work which is helping it heal faster, a lot. It seems I'm wanting to put all my weight at work on my right leg and pivot on it all the time so I stopped that and my leg feels 100x better.

135 pounds for 5 reps

155 pounds for 5 reps

205 pounds for 5 reps
I'm seriously considering doing 135 reps for 4 sets, each set as many times as I can lift it as a way of cardio. I may put a Barbell Complex Movement instead of Dead Lifts, any input?

Assistance:
10lb weight to chest on Decline Abs for 10 reps. Then as I turned to sit back down, some guy hurry walked and got on it and just ignored me. He did a set, another set, another set and wouldn't get off of it so instead of just smashing him in the head I walked out. NOS product doesn't help my temper, that is for damn sure.

 

[gago]

subscribed, awesome results bro!

 

[gettnlarge01]

Congrats on the progress rabbid

 

[Rabid_Goose]

I was lazy on getting my calorie intake over the past two weeks, some days were around 1800-1900 calories which is extremley low for what my day calls for in the energy department. Some days I was lucky to hit 2500 calories when I CHEATED. If anyone needed proof on how much damage a low calorie intake does to your lifts, I have that proof.

I also lost 2 pounds so far since Sunday which is more proof that my calorie intake needs to be raised, just have to find a way to do it. I guess in the morning I may have cottage cheese and almonds and that'll give me a nice little boost in that department. And add another half cup of oats to my protein shake and that should have me at around 2600 or so calories. I just want to shave a pound a week so, we'll see how far I have to go up.

Squats:

95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps

180 pounds...I got to the bottom and had to put it on the saftey bars. There was no way in HELL I could have lifted my way out of the hole. Three weeks ago before the gym screwed me over with closing on some days, I was at 185 for 3. I don't have any fuel to fire off anything right now.

CG Bench Press:
95 pounds for 5 reps

115 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. I struggled hard on the last 3 reps as if it weighed 180+ pounds.

140 pounds for 8 reps. I struggled on these too for the last 3 reps was an uphill battle. I didn't even bother with the 180 since the weights were so heavy for 160.

GP Rows:

65 pounds for 5 reps

85 pounds for 5 reps

105 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 3 reps

105 pounds for 8 reps

Assistance:

EZ Curl Bar + 20 pounds for 8 +30 pounds for 8, +50 pounds for 7

Dips with just BW - 6x8x10. Dips got better though, I guess since I didn't get to do the heavy weight on Bench I was able to fire more off.

Well, another lesson learned today, eat. Eat. And after you're done, eat a little bit more.

 

[gettnlarge01]

Diet is key. I wish more people would admit to it. Live and learn