Training Log: Entry 1073
Reverse band squats 560
3x5
Chain DBPCs
4x24
GHR
1x56
Reverse band bench 350
5,3,3
Bench press 225
22
(6) Mat pulls 555
1x5
Notes: Tweaked my hip. Should heal by next workout. Need to drill technique, bar drifted forward on first rep.
Hey man, congrats with the new strength lately. Can't wait to see you hit 600 deadlift.I've got a question about cutting fat I wanna ask you. I was trying to do the "eat more, train all the time" strategy and was getting nowhere, so I've decided to FINALLY start counting calories (like you commented a couple weeks ago). I weigh 213 now and am eating around 25-26000 calories a day. My workouts are now only 3-4 per week, and high intensity (heavy), low volume. I cut almost all cardio outside the gym. Does this sound like the right track to you? I've been cutting for around 6 months and lost all my muscle, and I am sick of this shit. Milk, 20 rep squats, and Madcow have been calling my name for what seems like an eternity now.I am guessing I was being a dumbass by not counting my calories in the first place? Isn't that what cutting all comes down to? I've been playing the calorie game for almost 2 weeks now and I can't believe I was such a bitch about it before. You eventually just memorize certain foods and can estimate pretty easily.Good luck with the training partner.
ReplyDeleteGoddamn, 56 of those lol. Nice
ReplyDelete@severedsurvival - I don't think I actually said to count calories, just that you were training too hard. I don't believe in counting calories, I think it's pretty worthless. I believe in macronutrient manipulation as being much more valuable. When I cut fat, my strategy was the greatly limit all of my starches, grains and sugars. If I ate any of those, it would only be for my morning meal and mid day meal, and still in limited qualiites. After that, all I would eat is meat and veggies. If you still can't lose weight, you'll need to eat less.You may benefit more from just putting on some muscle though. When I finally lost fat, I was pretty fat for 2-3 years, and my strength had peaked. It made the weight just fly off.Contact me if you have any more questions.
ReplyDeleteIt's funny you mention that. I basically have free access to subway, pizza hut, and my school's dining hall for the next 6 weeks and have the opportunity to eat like a bear. It's been 6 months since I gained any strength or muscle and I'm losing my motivation...I think a 20 rep cycle is calling me. It would fit in perfectly. I'm thinking maybe I should just eat 500-1000 over maintenance, and do the 6 week 20 rep squat program. My mistake getting fat was that I thought I had to eat 5-6000 calories when I really did not.From your experience, how great of an effect do you believe having larger quantities of muscle mass has on the effectiveness of achieving a low body fat percentage? Maybe losing my muscle really is the problem here! Progress just seems to have slowed down. And it's a hell of a lot more fun and easier to train when you have strength/muscle to spare, then fucking around with weak lifts in the gym and looking like a skeleton.Major props for getting lean without counting. You're better at estimating than me. Tried the low carb/estimating thing and thats how I lost an inch off of my arms like an idiot. I eat low carb stuff naturally now though. Just happens to be easier to count calories on the healthy stuff, like eggs, meat, peanut butter, etc.By the way, that IS a sick set of Glute Hams dude. I can feel the cramps looking at it.
ReplyDelete@severedsurvival - Your claim is that I'm better at estimating, but you shouldn't be estimating, you should KNOW your macros. Eggs have no carbs, meat has no carbs, veggies have no grains, starches or sugars, etc etc. Research some nutrition so that you can identify what is and is not a carb source. Easiest way to do it is to only eat meat and green veggies for your midday meal on. For example, you listed peanut butter as "healthy stuff", but it's definitely not a low carb food. 6 months without any strength gains is not acceptable under ANYcircumstances, dieting or otherwise. Definitely address what is wrong. From my overview, you are training too many things at once, and when things don't work, you ADD more rather than reduce your workload. Get in the weight room, bust your ass, make gains, and slowly add more things to your training. If strength goes down, take things away.I have never had a low bodyfat% to be able to comment on obtaining it, but I was able to lose weight effectively by having more muscle. It was a much easier process losing weight the second time than the first when I had just started training.If you're going to do 20 rep squats, I would just eat as often as I could as much as I could. Again, I think counting calories is worthless, unless your goal is to say "Look at how many calories I eat". If you eat a lot of food, you will recover between workouts, which is what you want to do on 20RS. You can't get that fat in only 6 weeks, so go for broke, rebound from there, and research nutrition in your off time.
ReplyDeleteThanks, but I think you miserunderstood me.I meant estimating calories, not macros. I don't give a fuck about counting macros (certainly not to say its useless), it's just eat healthy or eat shitty to me. The last 2 weeks I've cut I've done 10x better counting calories than I have ever done before, and I'm never gonna cut without counting them again.The first time I cut, I did exactly what you did. I followed Dave Tate's 21 days to effortless fat loss steps to a T, reducing carbs throughout the day. BUT, I did NOT count calories, and under ate badly. That was the death blow to my training.I will NOT be counting calories (at least to a T) while bulking, however. It just makes cutting more efficient for me.I have stopped adding extra exercise/volume while cutting now. Only low volume, high intensity stuff.Anyway, yeah, I'm gonna do a Madcow, then a 20RS I think. My ATG squats have gone to shit at this low body weight now, so my plan for 20RS just got shit on. Gonna do low bar squats on Madcow. I got the busting ass in the gym part down very well. Just not the getting results part. But I started eating big and drinking milk again today, and its time to stop bitching, and start succeeding!Alright, thanks again man. I'll see you down the road in internet land, haha. And I will have a 500 pull next time I talk to you.
ReplyDelete@severedsurvival - I don't do any estimating of calories though, again, I think calories are a worthless metric for success. I base my nutrition around macronutrients, because macornutrients determine results. You will have different results when you eat 5000 calories of butter versus 5000 calories of sugar. You definitely don't want to undereat with this approach. I eat until I am full, even when losing fat, because I know you can't eat that much food when it is just meat and veggies, especially if you eat your veggies first. If you attempt to lose fat again, I would take a macro appraoch, not a calorie approach, and don't think you need to be hungry to lose fat.Good luck with your training endeavors.
ReplyDelete