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11-07-2019, 10:54 AM | #1431 | |
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Considering my caloric deficiency, how accurately I account for every single calorie that I eat, the amount of cardio that I do and how I look in the mirror, I highly doubt that it's water. I sweat a ton during my cardio too, but I also drink a ton of water throughout the day. |
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11-07-2019, 11:09 AM | #1432 |
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Of course man! Happy to help in any way. We all have the same goal in one form or another. Just keep after it. it's all part of the process, and if you're anything like the rest of us maniacs it's just a way of life after awhile!
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11-07-2019, 11:28 AM | #1433 | |
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Once you concentrate on building muscle, your gains are going to come along a lot more quickly than someone like me who has to carefully plan it out to try and gain maybe 5lbs a year of quality tissue. I would find that baseline where your weight isn't moving. Cut cardio back to just being beneficial for heart health. When I do that, I only do about 10-15 minutes of HIIT cardio at the start of my workout. It's just enough to benefit your cardiovascular system, and get you warmed up for the weights. At that point, kill the weights in the gym. Don't worry about rest time between sets...wait until you are recovered and hit the next set. Pretty soon your body will get the message....then you let muscle growth dictate your diet. But milk every step in your calorie plateau for all you can. You will find that you actually will start losing some weight at previous calories that kept your body weight the same. That is when you start slowly increasing things. Your body will change as it has no other choice but to adapt!
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King Rudi13070.50 |
11-07-2019, 11:32 AM | #1434 | |
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Also...I find that water is more manipulated by the amount of carbs that you eat. For the most part anyways....I mean sodium intake and a few other things can affect it....but carbs are what replenishes glycogen..and that is what determines how much water you typically hold. As long as you are eating the same amount of carbs everyday, most of the time water weight will take care of itself.
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11-07-2019, 11:52 AM | #1435 | |
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Does this seem realistic? Also, as for carbs, I don't neglect them, but I make better choices in what I eat. Rice with quinoa, wheat based stuff, etc. I've been more focused on trying to keep my fats low, which is tough, and stay around .8 - 1g of protein/pound of body weight. |
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11-07-2019, 12:10 PM | #1436 | |
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The reason I say that is I still believe that you will be able to recomp your body on that amount of calories. You will build some muscle, and after awhile you will see the scale start to slowly trend downward again. That is the time when you want to back-add 100-200 calories per day to keep the gym progress going and keep building muscle. As for macro breakdowns...I found a 40% Protein, 40% Carb, and 20% fat ratio seems to work the best. When bulking...carbs are protein sparing so you can get away with less protein. But when I diet, I always up my protein and drop my carbs...more of a 50%, 30%, 20% ratio. As for fat intake...that ratio puts me at about .5 grams of fat per lb of bodyweight. Healthy fats have been shown in numerous studies to be instrumental in testosterone production. Below is a PubMed excerpt: The possible effect of dietary fat content and the ratio of polyunsaturated to saturated fatty acids (P/S-ratio) on serum sex hormones was studied in 30 healthy male volunteers. The customary diet of the subjects, which supplied 40% of energy as fat (mainly from animal sources, P/S-ratio 0.15) was replaced for a 6 weeks period by a practically isocaloric experimental diet containing significantly less fat (25% of energy) with a higher P/S-ratio (1.22) and other environmental factors were stabilized. Serum testosterone and 4-androstenedione decreased from 22.7 +/- 1.1 nmol/l to 19.3 +/- 1.2 nmol/l, (SEM, P less than 0.001) and from 4.6 +/- 0.2 nmol/l to 4.3 +/- 0.2 nmol/l (SEM, P less than 0.01), respectively. These changes were paralleled by a reduction in serum free (non-protein bound) testosterone (P less than 0.01) suggesting a possible change in biological activity. During the low fat period a significant negative correlation between serum prolactin and androgens was observed. All the changes in androgen levels were reversible. With the exception of a small but non-significant decrease in serum estradiol-17 beta, the other hormone parameters were practically unaffected by the dietary manipulation. Our results indicate that in men a decrease in dietary fat content and an increase in the degree of unsaturation of fatty acids reduces the serum concentrations of androstenedione, testosterone and free testosterone. The mechanism and importance of this phenomenon is discussed in the light of epidemiological and experimental data.
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11-07-2019, 12:19 PM | #1437 |
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So just a quick update. I wasn't on much last week as I went to my PT.....and I just decided to take the whole week off from the gym. I was working on my car anyway. Plus I was starting to get burnt out on all the calories I was taking in.
So next week I start back in the gym...and with a new diet. Plan to cut calories back to around 3300 where it's comfortable, and get back to lifting heavy again. Last night in my pj's...lol. I weighed 214lbs in this picture so I actually lost about 3lbs last week by skipping the gym! I put on a fair amount of fat too since my beach trip.
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King Rudi13070.50 lsturbointeg9195.00 |
11-07-2019, 12:33 PM | #1438 | |
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Also...quick question. How are you measuring your body fat? I can tell you right now if you are relying on one of those hand-held or step-on "impedance" devices.....you aren't getting an accurate result. You probably have a lower body fat than you think if using these devices. I have used the hand-held before at my monthly health screening by the wellness program at work..and it showed me at 16+%. Just that same morning in the gym...I was pinched by calipers and was 9.2%. I can make those things change 5% by just drinking a glass of water and retesting. You have mentioned before that you were seeing definition around your lower ab area...and that isn't happening at 17%. I bet you are closer to 14% than you suspect.
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11-07-2019, 02:53 PM | #1439 | |
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Mentally I'm like a toy windup car, just waiting for the Dr. to let me go! |
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11-07-2019, 05:37 PM | #1441 |
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hit the gym earlier today
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11-07-2019, 07:47 PM | #1444 |
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usually injury is from improper form, too much weight and not checking your ego at the door
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11-08-2019, 04:54 AM | #1445 | |
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He is a beast. I just grind up some in my post-workout shake as I have an unflavored shake anyway. I bet adding the sea salt would be pretty good if someone had a caramel flavor protein drink.
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11-08-2019, 05:10 AM | #1446 | |
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Watch a few videos of the caliper measuring and it's best if you can get someone else to do it so it's consistent. 5 site or 7 site is fine. I usually take 3 measurements of the same area and take the average of it. I still think you are closer to the 14% range than you give yourself credit for. Also remember that it's always a mind game. When people I have trained start losing fat...they second guess themselves. Without a shirt..they are heavy looking but it does appear solid with no loose skin. As they cut...it becomes softer and they look in the mirror and see lumps where they were not any before, and start to see skin sagging...and it makes them second guess their progress. This is all natural as once you get past that, the elasticity of the skin returns and you start seeing progress. I have had people come up to me and say..I had a "cheat day" and I look better than the day before. That's because they filled up their glycogen stores, and the muscle has filled out making the skin and underlying tissue look more solid. That really screws with their head. One thing about the calipers. Even if you can't get the use of it down perfectly, hit the areas you can easily reach and keep track of the skin-fold measurements. If they go down say form 10mm to 8mm..you know you are making progress. But dieting isn't the only thing that can help that. Adding muscle reduces that skin-fold measurement too. I think you have some surprising changes coming your way. As a rough guess I would reduce the cardio you are doing to like we discussed, and put the efforts into the weights. And don't sweat if you don't make huge jumps in weight used....even 1-2lbs more or one more rep than your previous workout is progress. You stack a lot of progress like that together over a period of months and you won't help but to notice it.
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11-08-2019, 05:13 AM | #1447 |
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looking good lsturbointeg ! You have some very long insertion points in the lower head of the triceps. That equates to some serious size being able to be added and gives the arm that sweeping "underbelly" when you flex your arm in a curl. Wide clavicles....I see some good genetics there.
Also I was quite proud of the fat I have gained since starting my bulk. I don't look like a veiny penis anymore!!
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11-08-2019, 07:21 AM | #1448 | |||
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Count yourself lucky if you don't have to worry about this bullshit, most frustrating thing in the world. |
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11-08-2019, 07:48 AM | #1449 | |
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SON OF A BISH!!!! This gentlemen is why it is important to have accurate information. Check out that on the first chart age 41-45, that 8-9 =13.8, then 10-11 = 18.9, then 12-13 = 17.8. and at the same time |
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11-08-2019, 08:33 AM | #1450 |
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Is anyone doing; clean&press, clean&jerks, cleans, pause power cleans and snatches ?
Doing all or most of those moves in a day or week/2week split ? |
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