Okay guys.... Took pictures this AM of the top of the bulk (oink, oink)
I am up a total of 17lbs. Worst case is that I gained 3lbs of LBM and best case around 7lbs. I am hoping for 7lbs of course. We will find out were I land at about 11% again. If it is 125 or better than best case!
I am noticing very much a change in my lats, glutes and quads. My lats are the most annoying because my arms don't relax by my side so easily anymore. Also I can still fit in my size 3 jeans but they pinch my thighs and I think I am gonna rip out the backside. LOL! I can actually see the changes in these pics in those areas but more than that I am noticing how nice and clean that 17lbs was put on. That is what everyone around here is saying too. Nobody can believe that I put on 17lbs over the past 5 months. You just can't really see it.
That is a cool thing....
Tomorrow begins my 2 week transition period and then my cut. Honestly I am nervous as hell. I worked like a deamon this go around and if I lose even 1lb of LBM I am going to cry. I don't have any confidence in myself after my last cut. Thankfully I have Alan on my team right now... Still I am nervous...
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The BIGGER I get the smaller you look
Yeah, I did not post the side view as they did not show anything to me (didn't say as much) and adding them would make the picture too wide. Here it is though... Just for you...
Actually now that I look again I can see some size gain in the biceps here... Nice...
Btw: My legs gained a lot if my jeans are any indicator... LOL!
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The BIGGER I get the smaller you look
You look marvelous! Don't believe you only gained 7lbs of LBM out of 17lbs. Or are you referring to the 7lbs as muscle and the rest of the 10lbs as both water & fat?
THAT I do believe. First gains is just glycogen & water wt , so that's not true LBM nor fat gain.
So yeah... There is at least 5lbs of water and other stuff in that mix. That leaves 12 real lbs of either fat or LBM. I am hoping for 7 of LBM but will be happy with anything higher than 5. My bf% measurements from before and after are only showing 3. I feel pretty confident it is more than that but one never knows until the bottom of the cut.... So we'll see in 3-4 months.
This is why I have completely abandoned my beliefs about the Ormron or any other means of measuring bf% except for the eye. They are all just not precise enough to tell me anything extremely useful. For general fat loss and tracking fine, but more than that.... meh...
I got my marching orders late last night from Alan. It is back to the gym for me today and the workouts are not at all easier as I had hoped. (I don't know why but was thinking that less calories might equal some less time in the gym) I have my food planned out for the day and will hit it. After 9 days of complete freedom from all the tracking and eating whatever I want this is going to be a bit of a shocker....
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The BIGGER I get the smaller you look
Karla, LBM is bones, water, muscle, everything except for fat.
Muscle gain.. you may be right about the 5-7lbs real muscles, but actual fat gain.. no.
As for the Omron (or Tanita), I've said in another thread, it's the ONLY instrument I have that can do daily tracking w/o a problem. Omron overly relies on UB-fat, the Tanita LB-fat. At least trends are pretty reliable, but even then only trends that span at least 1 hormonal cycle as conductivity changes within a cycle..
I think we are saying the same thing... (I used LBM for muscle) Let's try again.
5 lbs of water, glycogen
5 lbs of fat
7 lbs of muscle
That is the breakup I am hoping for in the gain.
The Ormron and any other method of measuring bf% is simply not able to accurately enough measure this for my purposes. For people who are on a fat loss program they can be okay for trending. Other than that I put NO value on them at all.
__________________
The BIGGER I get the smaller you look
That's about right I guess : 1/3rd for all three of them.
I wished there was a good cosistent method. Like I said in the other thread, waist measurement isn't always reliable either (maybe also because BIAs are cooler than a centimeter) and DEXA can't be done unless there's a medical reason for it.. it's not like going inside a hospital etc and requesting a measurement. Only if you risk losing bone density etc.
Yeah, I feel ya... I too wish there were some way to better measure. Then all that data that we are collecting would actually be more useful. LOL! As it is there is just a lot of keeping the course and having faith. That is the one big thing that Alan is teaching me right now...
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The BIGGER I get the smaller you look
As it is there is just a lot of keeping the course and having faith. That is the one big thing that Alan is teaching me right now...
Yup. Not the lesson I expected to be learning, but one I am slowly absorbing over here as well.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Good luck getting back on with tracking... for me there is some comfort in it, but it's also hard and sometimes I just want to forget it all. Then I get a week off from it and I miss it... It's complicated...
on workout day: 2350, 230P, 200C, 70F
Goals on REST day: 2150, 230P, 150C, 70F
Date
Workout
Weight
Total Cals
Protein
Carbs
Fat
Last night sleep in hours
Fish Oil
Vitamin
Friday, October 24, 2008
R
124.00
2387.1
230
169
87.9
NA
NA
NA
Friday, November 28, 2008
R
129.30
2327.7
223
158
89.3
NA
NA
NA
Friday, December 26, 2008
x
130.20
2675
242
213
95
NA
NA
NA
Friday, January 30, 2009
R
134.60
2450.3
229
175
92.7
NA
NA
NA
Transition Phase
Monday, February 16, 2009
x
135.40
2436.4
235
204
75.6
7.5
Yes
Yes
Tuesday, February 17, 2009
x
TBD
0
0
0
0
0
0
0
Workout was better this time than last time I came back after a break. I did not mentally freak out because I knew I would not come back as strong as I left so that allowed me to be stronger in there. I felt like I had good strength but not the endurance or the mental focus so much. I know that will all come back. I had 9 days off after all.
Monday, February 16, 2009
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - bb squats
4
9-12
1x12x45
1x12x135
1x12x185 (1/4)
1x12x135
warm up sets as specified in notes below
Ham 1 -Deads
4
9-12
1x12x135
1x6x185
1x12x155
warm up sets as specified in notes below
Quads 2 - Leg press
4
9-12
1x12x180
1x12x270
1x9x270
warm up sets as specified in notes below
Hams 2 -seated curl
4
9-12
3x12x35
1x12x60
1x9x60
warm up sets as specified in notes below
Low Back 1 - Deads
4
9-12
As Above
warm up sets as specified in notes below
Abs 1 -hanging raises
4
10
3x25
warm up sets as specified in notes below
Low Back 2 - cybex
4
9-12
1x12x80
1x12x100
1x5x140
1x12x120
warm up sets as specified in notes below
Abs 2 - crunch (3 point)
3
10
3x15
warm up sets as specified in notes below
Calves 2 - Seated
4
9-12
1x12x45
2x12x90
warm up sets as specified in notes below
Abs - leg lifts
4
9-12
3x25
warm up sets as specified in notes below
NOTES:
1st exerces 2 warmup sets one light, one mod and 2 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
Got my plan from Alan and am cutting back on fats and carbs to the tune of about 400 cals a day. I am on a non-linear plan still and he is keeping me on these monster workouts. I am a bit dissapointed about that because I was hoping with the cut would come easier workouts. LOL! I added a couple of accountablity columns to my daily reporting. He is pretty persistent in asking me to take a multi-vit and also fish oil. On workout days he wants two multi in fact. I am pretty reluctant to swallow any sort of pills. So I figure if I have to report it, I will do it. We'll see....
__________________
The BIGGER I get the smaller you look
LOL! One day I was bitching to Alan about how I looked like this pig because I was retaining water. The bastard asked for pics. Now he KNOWS that "fat piginess" does NOT just show up on film.
Quote:
Originally Posted by CloveApple
Yup. Not the lesson I expected to be learning, but one I am slowly absorbing over here as well.
Werd. I also did not expect to learn this but it is turning out to be the most consistent and valuable thing I am getting. When I read other peoples' logs and see how they keep switching goals and I know that would be me too if I did not have this resource...
Quote:
Originally Posted by Bytsi
Good luck getting back on with tracking... for me there is some comfort in it, but it's also hard and sometimes I just want to forget it all. Then I get a week off from it and I miss it... It's complicated...
Exactly for me too. I actually enjoyed my 9 days of freedom from it this time though.
Quote:
Originally Posted by Espi
One gauge I did like about seeing if you're staying the course and which is practical, is strength loss when working out.
Yes, I will be keeping a serious eye on this, this time.
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The BIGGER I get the smaller you look
Nah..but it seems like you'll need to keep eating hard to do all that stuff. Maybe just re-allocate calories differently = cut where or rather 'when' they can be cut and keep them where they are needed (around workout).. right?
OMFG!!!! I woke up today and could not move hardly to get out of bed. I cannot walk without cringing, I nearly fall down stairs. I am grunting and groaning like an old person. Holy shit, I don't think my body has had DOMs this bad since I don't know when. So that is what happens if you take 9 days off and then come in and THROW DOWN first day. I curse myself for just not understanding what phrases like "easing back into it" or "taking it easy" mean. Even moving my legs at my desk causes me to groan....
I am somewhat struggling with the food thing. I am used to being overly full and this 2500 cals a day seems like not enough. I never thought I would be saying that about 2500 cals. I mean that is a lot of cals but I am hungry. So I am now looking again at the drudgery of constant hunger for the next months. Oh how hunger sux, eh? Coming off the bulk and then a rest period is really mentally challenging.
I have guitar ensemble practice tonight so snuck in at 10:00AM for a workout. So with this post, you guys have all my workouts for this transition period. I modify the exercises at will but the order of them stays the same with Chest1, Back1, Chest2, Back2, etc.... It's really quite fun but this workout takes me freak'n forever! I am weaker on many things coming back into it but strangely even with the lower body and core DOMs was able to set some PRs. Weird how the body works....
Ouch, I just moved....
Tuesday, February 17, 2009
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Chest 1 - bb press
4
9-12
1x12x40
1x12x45
1x9x50
warm up sets as specified in notes below
Back 1 - Lat Pull down
4
9-12
1x12x90
1x12x105
1x9x120
warm up sets as specified in notes below
Chest 2 - free motion lat flyes
4
9-12
1x12x20 e
1x9x22.5 e
1x9x20 e
New exercise
Back 2 - low row
4
9-12
1x12x75
1x12x90
1x9x90
warm up sets as specified in notes below
Traps 1 -db shrugs
4
9-12
3x12x55 e
warm up sets as specified in notes below
Tris 1 - dips
4
9-12
1x12xbw
1x12 +20
1x8 +40
warm up sets as specified in notes below
Bis 1 bb curl
4
9-12
1x12x20
1x12x40
1x9x40
warm up sets as specified in notes below
Tris 2 - cable rope pull down (Hammer)
4
5-8
1x12x30
1x12x40
1x9x50
warm up sets as specified in notes below
Bis 2 hammer grip machine
4
9-12
1x12x20
1x12x30
1x9x40
warm up sets as specified in notes below
Delt 1 - Military Press db
4
9-12
1x12x30 e
1x12x32.5 e
1x9x32.5 e
warm up sets as specified in notes below
Forearms - bb extensor and flexor
4
9-12
3x15x20 or 30 each flx and ext
warm up sets as specified in notes below
Delt 2 - cybex lat raises
4
9-12
1x12x30
1x12x40
1x10x50
warm up sets as specified in notes below
NOTES: 1st exerces 2 warmup sets one light, one mod and 3 sets to failure 2nd exercise 1 warmup mod and 3 sets to failure
And just for your reading pleasure watch the scale move down now!
Goals on workout day: 2350, 230P, 200C, 70F Goals on REST day: 2150, 230P, 150C, 70F
Date
Workout
Weight
Total Cals
Protein
Carbs
Fat
Last night sleep in hours
Fish Oil
Vitamin
Friday, October 24, 2008
R
124.00
2387.1
230
169
87.9
NA
NA
NA
Friday, November 28, 2008
R
129.30
2327.7
223
158
89.3
NA
NA
NA
Friday, December 26, 2008
x
130.20
2675
242
213
95
NA
NA
NA
Friday, January 30, 2009
R
134.60
2450.3
229
175
92.7
NA
NA
NA
Transition Phase
Monday, February 16, 2009
x
135.40
2436.4
235
204
75.6
7.5
Yes
Yes
Tuesday, February 17, 2009
x
135.20
2414.3
234
206
72.7
6.5
Yes
Yes
__________________
The BIGGER I get the smaller you look
Yeah if you're doing 4 work sets + the 3 warmup sets for each exercise that'd take a long time. I can't help but smile a little at your DOMS. This from a gal who was wanting to do extra stuff and feeling no pain not too long ago. (yes, that was just a little smile, honest.) Looks like Alan's got your number.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Hmmmm... I think I did something similar. Went on vaca which was basically a rest / deload for 12 days... then lifted heavy (aka my usual workout). And then couldn't move for 2 days.
And I am hungry too. Only diff is I would KILL to get 2500 kcals/day - I am hungry cuz I'm on freakin 1400 kcals/day. Wanna trade?
Yeah if you're doing 4 work sets + the 3 warmup sets for each exercise that'd take a long time.
LOL!!! No. I do 1 warmup and 3 sets to failure. Even so that takes me near 2 hours. Your way would take near 3.5 or better. Yikes!
Quote:
Originally Posted by Bytsi
Hmmmm... I think I did something similar. Went on vaca which was basically a rest / deload for 12 days... then lifted heavy (aka my usual workout). And then couldn't move for 2 days.
And I am hungry too. Only diff is I would KILL to get 2500 kcals/day - I am hungry cuz I'm on freakin 1400 kcals/day. Wanna trade?
Ah good so I am not the only one learning this lesson. Duuuuh. Ease back in... And NO thanks on the trading of cals. I am still not in deficit though mind you. This is probably close to maintenance. I will have this dropped on me at some point. Even so I never was lower than 1800 cals on my last cut so my guess is I won't have to go much lower this time. Alan said he is both amused and amazed at how much I can eat.
Funny that I didn't eat for such a long time.... I used to be just fine on 1400 cals a day. Weird... All my body wanted all this time was fuel.... Now I am hungry like a mad woman.
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The BIGGER I get the smaller you look
Hey, lady: Stop your moanin'!
teehee.
You WANTED this, remember?
OMG seriously?? This is ridiculous. I am worse today than yesterday. On one hand it is sort of funny but on the other hand I am wondering WTF? I don't remember a time yet that I hurt myself this badly. I am walking like a granny right now. I am wondering if it might have something to do with the fact that I ate mostly carbs on my 9 days of rest break. I don't know. I do know that tomorrow will be another rest day if I am not significantly better by then. I cannot even do a bw squat right now without tears coming to my eyes.
Today was a rest day and for the most part it was uneventful. I did take a walk at lunch which is technically cardio I suppose so I am trying to figure out how or if I can fit that sort of thing into my NO CARDIO directive from Alan. He sais I can do cardio IF I cannot live without it but I had to very specifically give him days and amounts and types. I mean... Come on... How am I suppose to do that? I just want to know if I do cardio how do I protect my muscle loss. I don't want to plan to do it. This sort of falls into the same question of where does NEAT end and exercise begin and then to take it one more step... where does exercise hurt my program.... Waiting to see his reply on this one...
Also one of the things I have committed to doing for Alan is take pills. I am taking fish oil and vitamins that he recommended to me. The vitamins are making me piss bright green. I think that is pretty normal for water soluble vitamins when they are taken in excess but still I am worried that I bought the Kirkland, "Turn you into an Alien" daily mutli-vitamins instead of the regular kind. I didn't really read the fine print so you never know. Again waiting for reply...
Other than those things, I made my calories for the day (only 2k) and am hungry like a motha right now. Sigh... I did my pill popping and except for sleep am on track. I am dropping .2lb a day very consistantly right now.
And on a completely different note, today I heard for the first time in my 45 years on this planet a woman actually say that she thought her body was perfect. I am proud to say this woman is my 26 year old daughter. I was floored to hear her say that. In her case it is actually true. She has always had the most amazing body but for her to recognize that is really something. All the other women I know who have amazing bodies spend all day long picking apart the flaws. Anyway... Just thought I would share that little treasure. It does exist girls... Women who really are happy with their bodies.
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The BIGGER I get the smaller you look
And on a completely different note, today I heard for the first time in my 45 years on this planet a woman actually say that she thought her body was perfect. I am proud to say this woman is my 26 year old daughter. I was floored to hear her say that. In her case it is actually true. She has always had the most amazing body but for her to recognize that is really something. All the other women I know who have amazing bodies spend all day long picking apart the flaws. Anyway... Just thought I would share that little treasure. It does exist girls... Women who really are happy with their bodies.
wow that is just awesome and oh so, so rare, as you say
Results of the bulk
Linear Mode
