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up the fish oil to 6-8 a day...
on the ratios...you gotta figure out what's good for you...but if you look at most "leaning out" diets....carbs are tapered after breakfast. |
I was going to ask you where your fat was coming from :D
If your really having a hard time with the diet I would say don't do it. I find alot of the time a person's mind set has to be in it or they will not see the results they want to ( not matter what type of diet ). So just wait a bit . |
The actual taste of the food and the self discipline part wasn't the problem. I'm having trouble with the bad side effects.
Why so high with the fish oil? Well I've decided this week is going to be a deload so I'm dropping the cals down to around 2200 NTD and 2500 TD. I'll see if the dropped amount of carbs helps. IW |
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Monday Nov 23rd/2009
Volume Deload BW: 186.2lb Bench bar x 10 135lb x 5 165lb x 3 185lb x 2 205lb x 1 215lb x 1 225lb x 1 235lb x 1 235lb went up pretty solid. I'm pretty confident I should have 240 or 245 (old PR). Squats bw 2x5 bar x 5 135lb x 5 185lb x 3 225lb x 1 255lb x 1 265lb 2x1 Felt pretty good. Could probably have 275lb if I warmed up correctly. 280lb is my old PR. Standing Rows 165lb 5x3 I might just continue this as a 5x3. Thoughts Well despite a whole 3 day weekend of random shitty eating I still dropped a bit of weight. I'm thinking I'll drop another 1lb or so this week on the deload with the reduced cals... I'm going to get my lazy ass back on the tmill too. I still need to adjust my diet. I think I may try a 40-20-40 (P-C-F) ratio and see if that helps my regularness. IW |
Tuesday Nov 24th, 2009
40mins tmill IW |
Nicely done Dub.Deloading volume is the way to go.
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Thanks Hops.
lol you seem to be in a perpetual state of volume deload. JJ IW |
when all your after is strength...there's not much need for lots of volume :)
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Agree with you there , Pity.
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This is true. Hits just knows what he wants and he is going for it. I seem to like to be flustered about my direction of lifting at all times. lol
I just read the 5/3/1 stuff. It sounds pretty awesome. I'm thinking about starting it up in february after the DR. Not sure which template yet but it sounds like a no BS program that is very consistent. IW |
Wednesday Nov 25th/2009
Volume Deload Cont'd ...biceps don't count... lol BB Military Press bar x 8 95lb x 5 115lb x 3 140lb 3x1, 2x2 I haven't done MP for what seems like a long time. It was good to get back at it again. Rack Pulls (+~5") 135lb x 5 225lb x 4 275lb x 2 315lb x 1 365lb x 1 385lb x 1 All the pads were busy so I just did rack pulls. Pull Ups bw 5x5 Preacher Curls 2 plates 3x7 1 plate 1x20 Thoughts Well I'm really frustrated with my diet. I can see the results on my body but its making me feel like shit... literally. This is the 3rd week in arow I'll be forced to take a laxative. WTF is going on? I thought 40-30-30 was supposed to be a pretty "balanced" diet? On a positve note I talked to a PL'er today that was very friendly. He said he was doing strongman and recently has started training for PL'in. He is putting up some damn impressive weights. 17xxlb geared total I think. He said he is heading to Nationals in Quebec. Is that where you're going Talo? IW |
Nope. I'm not sure what fed he id , CPU maybe ?
The nationals I'm doing are in Calgary with the GPC. |
Saturday Nov 28th/2009
BW: 186.8lb Decline Bench bar x 10 135lb x 5 185lb x 3 205lb x 2 225lb x 1 245lb x 1 255lb 2x1 Front Squats mobility - leg swings (front and side), bw squats, squat to stand, calf stretches bar x 5 115lb x 3 135lb x 3 165lb x 3 185lb x 3 195lb x 3 Hams to calves. Felt great and strong. Hamstring Curl 50lb 1x8,10,9 Clean & Press 40kg 3x2 50kg 3x2 50kg x 10 (strict press) I was trying to teach my buddies the C&J. Its tough because I'm no expert at it myself. I got a little carried away at the end. Thoughts Well I'm up a pound but I figured I would be. Not sure where to take this diet. I have to sit down and figure out something new I guess tomorrow. Too bad its grey cup day 2morrow! IW |
Monday Nov 30th/2009
Bench bar x 10 135lb x 5 165lb x 4 185lb x 3 205lb 5x5 I am quite sure this is a volume PR for me. It wasn't even as much of a grinder as I thought. Nice. Squats mobility work bw 2x5 bar x 5 135lb x 5 185lb x 3 215lb x 1 235lb 5x3 The mobility work really makes a nice difference. I feel like I am solid right off the get go instead of the first couple sets being really awkward. I decided to drop the volume on this a little and continue progressing. Standing Rows 165lb 5x5 I think my upper back need some volume right now. My lats are not too impressive. Thoughts Well I've been off the diet since thursday. I've got a new plan figured out. I substituted tuna for ground beef, added some broccoli, and am switching the ratios to 40-20-40 (P-C-F). I will start this on wedneday and see how it goes. IW |
How did things change for you since yo stopped your diet?
When your on do you write down your food intake everyday ? Do you weigh everything out? |
When I'm on my diet I don't write down everything I eat because I follow the same diet plan everyday (or at least 5 weekdays). I weigh out my food so its the same each day. On the weekends I don't worry too much about total cals but I get as many clean meals as possible and if I go out for supper or somethign I dont' worry about it.
When I was off my diet things got better but didn't totally go back to normal. I am starting to wonder if I should go see a doctor? IW |
Tuesday Dec 1st/2009
Cardio - 30mins Tmill IW |
I woke up this morning and could clearly see 4 abs in the mirror. Making progress is good. Morning dehyration helps. lol
IW |
Good stuff Dub
Nice front squats bro! |
Thanks Hits.
Just throwing this out there... Do you think its possible that the ephedrine and caffeine is messing with my digestion? I think my last attempt at feeling better is stopping the ECA stack and otherwise I think there is something actually wrong with me. Ugh, I hate going to the doctor. IW |
have you tried some probiotic or dig. enzymes yet?
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I am taking digestive enzymes as prescribed by the bottle. I haven't noticed it to make any difference.
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get some activia and start chowing down on it too...mine always took a week or so to clear up....and now i just buy the probiotic tablets....haven't had a problem since.
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Activia eh... alright.
IW |
or just buy a probiotic :)
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I haven't heard of ephedrine and caffeine hurting the digestive Track , but I don't mess with that stuff. It's almost better to take clen then the eca stack.
How long have you been taking it? |
I've been taking the ECA for 2 or 3 weeks now but my problems started a week or 2 before I started the stack so I think I ruled that out.
Where do you get probiotic tablets? IW |
any pharmacy should have them. i get mine at walmart.
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Friday Dec 4th/2009
BW: 186.0lb Decline Bench bar x 10 135lb x 5 185lb x 5 205lb x 3 225lb 3x3 Front Squats mobility - leg swings (front and side), bw squats, squat to stand, calf stretches bar x 5 115lb x 3 135lb x 3 165lb x 3 185lb x 3 195lb x 4 Hamstring Curl 50lb 3x10 Military Press 95lb x 10 105lb x 10 115lb x 8(+2) I squeezed out a couple "hybrid presses" at the end just for Talo. lol Thoughts Feeling much better today... IW |
Monday Dec 7th/2009
Bench bar x 10 135lb x 5 165lb x 3 185lb x 2 210lb 5x5 I surprised myself and completed again. It was a pretty tough push though. Squats bw 2x5 bar x 5 135lb x 5 185lb x 3 225lb x 1 240lb 5x3 These don't feel light but I don't think 5x3's ever do... Standing Rows 175b 5x5 Thoughts Well I'm relunctant to go but I think I'm going to the doctor tomorrow morning. I've tried lots of stuff to be more regular but its starting to worry me... Wish me luck thats its something real minor. IW |
Tuesday Dec 8th/2009
Well I was going to get up and go to the Dr. today but my car wouldn't start... its -33C without the wind chill this morning. Holy F it got cold fast... Anyways, I had some "activity" this morning so I'm happy about that. lol Hopefully it continues. IW |
Didn't plug your car in ?
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No, my buddy was going to drive today so I forgot. Had to cab it today. What a waste of money. Oh well. I will set my timer up 2nite so it should come on for 3-4 hrs before I start it. That'll be good.
IW |
that sounds shitty. :)
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Tuesday Dec 8th, 2009
Tmill - 30mins IW |
Wednesday Dec 9th/2009
BW: 185lb Military Press bar x 10 75lb x 5 95lb x 3 115lb 5x5 I may have started a touch heavy but I'll have xmas break to re-evaluate where I'm at with the lift and adjust if necessary. Deads bw squats 2x5 mobility work 60kg x 5 100kg x 3 130kg x 1 145kg (319lb) 3x3 The first set seemed real heavy compared to the second. I attribute this to the shitty warmup/acclimation. Pull Ups bw + 10lb x 3 bw + 20lb 2x3 bw + 10lb 2x3 EZ Bar Preacher Curls 60lb x 6 40lb x 12 50lb x 9 These are much harder than I thought. Hence the rocky start. Thoughts Well I think I have my diet now sorted out and digestive problems seem to hindsight... Finally. I'm down to 185lb and I would estimate myself to be 12% bf (I am looking around for someone with calipers to confirm). This is my best estimations of my progress since I started roughly 2 months ago. START Weight 190lb BF% (est.) 16% Lean mass 159.6lb Fat mass 30.4lb NOW Weight 185lb BF% (est.) 12% Lean mass 162.8lb Fat mass 22.2lb DIFFERENCE Weight -5lb BF% -4% Lean Mass +3.2lb Fat mass -8.2lb So seeing as these are estimated BF% it could be off but I've had a few tests in the past so I am pretty confident that I am close. Recomping is cool! IW |
Thursday Dec 10, 2009
Tmill - 40mins IW |
How did you get your bf % ?
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They are estimations like I said but I think I'm pretty accurate. I've had 3 or 4 tests before so I have a pretty good feel for my body.
I could be horribly wrong as well. lol :biglaugh: IW |
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