How are you getting these measurements? Calipers? I'm not sure how creatine could be effecting things?
Yup, calipers..
She said the water retention in the tissue would throw off the measurements, and that I should lay off the Creatine for 2 weeks and see what we get then..
I mean, I can see a difference, looking at them side by side, especially the front one..
And I have to believe I didn't lose 7 pounds of pure muscle.. And all from my gut and face..
Ok, after a much needed kick in the ass from a friend, I am going to do this progression thing right for once..
It may have been ok to go up 20 lbs each time when I was just starting out, but now I'm stalling repeatedly, and instead of just doing the up and down of resetting and then adding too much weight and having to come back down and start over, I should be adding just a little each time..
So from now on I'll be doing what I should have been doing long before and going up 5 lbs each time..
Hell, I'd go up 2 1/2 each time if we had 1 1/4 lbs weights..
Maybe I could just add one 2 1/2 lbs plate a side each time..
Also, seeing as how I'm resolved to go lower on the weights and do them right, I shouldn't bother with the back down sets, to atone for bad reps..
SQUATS
BARx5
95x4
145x4
195x3
220x5x3
It's funny, when I did the sets of 265 last time, then the back-down sets of 215, the 215 felt pretty damn light in comparison, whereas today they were ball busters (nice and slow, good form).. So look's like there IS something to this wave-loading thing..
I wonder if I should do 1-2 at a higher weight before doing each working set..
I guess it doesn't matter.. I'm getting them done..
So I'll continue on a deficit till the 20th, then I go on holidays for 2 weeks, and I'll try to keep track and make sure I'm getting 3200 cals in, still eating relatively clean.. Then after that I'll get going on the diet..
So I guess I'll have to see where to get this caffeine and ephedrine stuff, and order that.. read and re-read and read again the RFL diet book and make sure I know what I'm doing, and by Aug 1st I should be ready..
2 hamburgers with pickles and mustard (kaiser roll buns)
120g red peppers
2 gluten free chocolate chip cookies
(1st real cheat meal in months! BBQ ambush.. Well, the FIRST one was.. LOL)
Doug, you should post a video of your deads. It should not be the case that these exercises are too much for your lower back unless you are holding your lower back incorrectly during one or more of them. You have to stabalize the core for rows and overhead presses and for deads as well but you also have to ensure you are not rounding the lower back.
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The BIGGER I get the smaller you look
It's not the deads themselves (it's the OH presses that strains it the most, actually, though not as much lately, now that I've been focusing on not leaning back on them)..
It's all 3 of them together..
But I will post a video of them, and the OH presses and rows next deads day..
Only 2 hours after that before bed meal (and I mean right before bed), I'm hungry again..
It's gonna keep me up all night (1am now), I can tell, and I gotta get up early for work tomorrow, so I'm eating another half a cup of cottage cheese..
BO Rows shouldn't hit the glutes at all. You should have your knees slightly bent, back in its natural arch, and you should have your upper body at about a 45 degree angle to the floor. Then, keeping that form, row the BB to your sternum and back down.
Here I thought I'd be upping my carbs considerably by reintroducing my morning bowl of rolled oats, but I see at the end of the day I am way under my goal of 150+.. I was gun shy with carbs for the rest of the day when I didn't need to be..
Hmm.. Better luck next time..
As I mentioned previously, after reading Alan Aragon's and Lyle McDonald's articles I'm realizing that going low carb isn't the "metabolic advantage" it's cracked up to be, nor is insulin sensitivity a big deal neccesarily either..
So I'm going to try and be less petrified of wheats and other starches, for now and until the end of the diet break..
Looking OK when it comes to macros = trying to up carbs & lower the fats before starting on RFL, but a bit low on the calories for a maintenance week.. you lost weight on 2700 kcal, remember?
I seem to be bottoming out at 2500-2600 now that I'm 207..
Either that (or in addition), or my metabolism is slowing down..
I'll eat like this for another week (my aim up till now has been to still lose weight, going into the 2 week break), see where my weight goes, but I'm thinking during the break I'll aim for about 2900-3000 cals, just to be sure that I'm eating enough to reset everything..
I'm looking at getting one of those GoWear Fit thingies, to see where my calorie burn really is..
I'll ask a friend in the States to order it for me and ship it to Canada for me..
GWF will register too high when metabolism has slowed down. As for being much lighter now.. well it all depends on activity really.
Female friend of mine maintained on over 3000kcal and lost wt easily on 2700kcal, but then again, she trains 6x/wk and cycles a lot. It can be more.. wet with a bunch of ice-skaters last Friday and they trained 12x/wk!
It's all about balancing intake w output.. you don't really want to go crazy with your activity when intake is as low as on RFL.
Hey, you're talking to a former crazy distance cyclist who does no cardio whatsoever at the moment.. at least NO formal cardio outside lots of walking and some cycling when in a hurry. All within the same town though.
Just mentioned that a maintenance of 3000kcal for someone at your height/wt isn't really a strange thing. I've had a mtn of close to 2400 in January when I was aiming for maintenance, yet right now when trying to lose wt, it's more like 1800 and there's less than 3kg difference in weight.. it's all about metabolic slowdown as I really am not much more or less active.. hmm yeah I did work out 4x in 3 days then instead of 3x in 3 days.
Without that 4th WO, it would be more like 2200kcal I guess..
I've had a mtn of close to 2400 in January when I was aiming for maintenance, yet right now when trying to lose wt, it's more like 1800 and there's less than 3kg difference in weight..
Interesting..
Yeah, we'll see what happens after the reset..
Well... not really I guess..
I can't HELP but start losing weight again at 860 calories a day.. LOL
You betcha... still wanted to say that aiming for 3000kcal on the mtn week will probably work out to be your real maintenance. Besides, that might even be easy now you're upping the carbs.. depends probably on how satisfied you are on a moderate carb diet.
GWF will register too high when metabolism has slowed down. As for being much lighter now.. well it all depends on activity really.
Female friend of mine maintained on over 3000kcal and lost wt easily on 2700kcal, but then again, she trains 6x/wk and cycles a lot. It can be more.. wet with a bunch of ice-skaters last Friday and they trained 12x/wk!
It's all about balancing intake w output.. you don't really want to go crazy with your activity when intake is as low as on RFL.
Where are you coming from with this statement????? I'm not buying that.
Don't you remember the French girl. Her GWF/BodyBugg always registered her waaaay higher than she really was at. But then again, she is a special case.. if it is only NEAT that goes down, then probably not.
If it is true metabolic slowdown it would register too high
Linear Mode
