12/23/2011

I lifted again, shit felt great, I can't wait until I can actually start training again!

Squat-
315 3x5 - After my first set I went to the restroom and while I was gone some queer stole the rack, so I just said fuck it and did the rest of my workout and then came back to finish. This was so easy though, I should have done at least 345 to at least challenge myself some.

S1: DB Bench 3x8 70
S1: Neutral Pullups 3x10

S2: EZ Bicep Curls 3x8 80
S2: Tricep Pushdown 3x8 57.5

God damn I am so fucking shredded now, while curling I could see so many fucking striations and veins in my arms, shit was crazy. I love the feeling of being like 8% body fat at 155ish (actually im 160 today, my body is fluctuating like crazy, weird).

Even though I have lost about 10 pounds, I have barely lost any strength. My vertical is still the same, actually it's really great; usually during the season my vert is very low, but right now I am just as high as I was in the summer, so good shit.  

1/22/12

Similar workout to what I have been doing, except mesm on the squats..

MESM Squat 2x 1,1,1 - 365 - pretty easy

S1: DB Bench 3x5 80
S1: DB Rows 3x5 80 - EDIT

Then I played a few games of pick up basketball, I was just killing everyone because of my quickness..

Hey you said that you lose about 10 lbs and didn't really lose any strength.

While cutting, did you change your weight training routine in any way?  Lower frequency?  Higher?  Anything?


Also you're 8%?  Lucky... That's where I'm trying to get to.  Did you just follow a basic routine of
1) lower calories
2) low carb
3) high protein
4) keep working out?

What was your body fat% before you leaned down?

What worked for me was just eating well + more high intensity cardio + maintaining strength

I didn't actually "cut" but rather I had so much basketball which meant lots of running, that the weight just fell off. At first I was worried about this because last year the same thing happened ( I lost about 10lbs) quickly, but I also lost some strength and muscle. This year I approached it smarter in the sense that I made sure I was eating enough and maintaining my strength.

I started out at 165ish before the season, and now I fluctuate between 155-160. My strength has stayed pretty much the same, I've just lost some fat. I don't know what my body fat % was before, I think it was around 12-13% (I could see the top abs when flexing) but now I'd say it's more around 8-10% as I can see tons of veins in my body and all my abs are clearly visible.

I'd recommend reading into Lyle Mcdonald: http://www.bodyrecomposition.com/articles and John Bernardi.

That's more like 15%. And because your weight fluctuates, we'll say that's water weight you're losing, so you weigh about 160.

165 at 15% = 24.75 pounds of fat (even at 13% that'd be 21.45 pounds)
So if you lost 5 pounds of pure fat (which you didn't), that'd make you 160 with 19.75 pounds,  or 12.3%.
Even if you were 13% before, which you weren't, that'd give you 16.45 pounds of fat, and at 160 that'd be 10.2%.

All that is assuming you lost pure fat and no lbm. You didn't do that, so you're even fatter.

Simple math. Stop estatting. Post a picture if you truly believe you are 8%.


Bradley is about 7%, just saying

And I also care because D4 was asking about it.

and why no response avishek
http://www.adarq.org/forum/nutrition-supplementation/cheat-days-on-a-weightfat-loss-diet/msg65366/#msg65366

Calories in-calories out is basically the opposite of broscience. broscience is all about supplements and protein and low fat diets

That's not even directed to one of my posts