Seanp156

Well... I have no idea what my maintenance level is; I've been on a slow bulk for so long. I have been staying steading at 177-180 for a LONG time though, so I guess I'm pretty much at maintenance now .

I haven't added up calories and macros for a while either, so I should possibly re-evaluate my overall diet...

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shiznit2169

i desperately need to as well. I went from 155 to 178 in 3-4 months but now i have been stuck at 178 for a while. I feel like i am eating more than usual but i guess it's not enough? As far as macronutrient ratio's and cutting, i really need to get that down. I've been too lazy just eating what i normally eat everyday (good food) but i don't portion everything right and count up the calories, etc..

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ihateschoolmt

I'm having the same problem as you two. The only thing I can recomend is progressive overload and add around 200 calories a day. Your body doesn't want to gain weight, you have to make it.

shiznit2169

ya, but that's tough to do when you're living in a family of 6. Grocery shooping saturday, food gone by wednesday and left with scraps..especially since my brother is training and eating healthy like i am.

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ihateschoolmt

Yea, that would be hard. Maybe you could spend a little of your money and buy your own food and hide it.

Seanp156

Well, actually right now, I'd like to lose weight (well, fat anyway)... Reason being, my BF is somewhat high. I'm not sure exactly what it is, but I'm guessing anywhere from 15-18%. I basically would like to get my BF as low as possible before college while I can still have lots of control over diet, because once I get to college, it's going to be cafeteria food .

For fat loss right now, I'm not sure how much cardio to do... is 3 times a week for 30 minutes good enough for cutting, should I up the frequency, duration, or intensity? I'm not really sure...

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Archangel

Thats a good starting point, you also need to drop your total calories bit by bit!!! I like to switch up my cardio from session to session, kinda keeps the body guessing, ya know?

Try doing a HIIT cardio session one day, then a clean cardio the next, followed by a MaxOT version. You'll be amazed how your body reacts to the different variations!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

shiznit2169

lol, i was just thinking about that...there was 1 can of tuna left last night and i took it and hid it my room for today after my workout.

ya, i am exactly the same. I'm at about 15% BF and i need to cut it down big time. I'm happy with the gains i am making but i still have a little stubborn fat around the stomach and i can't see my cuts that much so i have been thinking about doing cardio early in the morning on an empty stomach (I read BFFM and tom venuto suggested that's the best way to cut down BF as your metabolism will be high for the rest of the day - but im afraid of losing muscle as well) .. so i might try that first, and then what archangle said. The thing is, i usually work 4-9. So that would mean early up to do cardio around 7-8 and then lift (on my lift days of course) around 12-2 before i go to work....or i may just do cardio on non-lifting days.

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MorteSubite

I'm at 15-16% now as well. Quite frankly though, I think I'm going to keep bulking for a while. I don't mind a little extra fat temporarily. It's very easy to take it off with cardio once you decide that you want to. Unfortunately, as shiznit said, you have to worry about losing muscle.

Morte's P/RR/S Abuse Journal

Cris2Blis

that should be fine combined with a decent diet and your workouts. really focus on intervals/varied intensity vs a steady pace. if your don't feel like you're still losing in a few weeks, throw in an extra day. just my .02 and your caf. should have a salad bar and some form of lean proteins. it's possible to eat clean at school... tougher to pass on the pizza/dessert but definitaly possible.

have a good weekend!

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"As it turns out, now is the moment you've been waiting for."-LW

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http://www.paramount-supplements.com

Seanp156

Thanks Cris. One thing that's going to suck about school is you only get 3 meals a day during the week and 2 a day on the weekend... So, that means I'm probably going to have to eat larger meals instead of several smaller ones.. Plus, I'm not going to have much money to walk places and get things there.

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shiznit2169

i have the same problem for when i go to college. I dont know if we're allowed to but i was thinking about this. Have your first big meal (breakfast), save half of it for your 2nd meal. Have your 2nd big meal (lunch) save half of it for your 4th meal. Finally, have your last big meal (dinner) and save half of it for your 6th meal later on. I might buy a small refigerator to store the food so i can bring it back to my room on a plate and have it later. If it has to be cooked, then maybe i might get a small microwave if possible or something. I dont know, ill figure it out.

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Seanp156

Well, I missed my w/o last night b/c my friends wanted to go out. I thought I'd just w/o afterwards, but I didn't get home until 2:30 so I just said screw it, I'll go tomorrow. Well, I went today and got my shoulder/bicep/tricep workout in, but I didn't realize the gym closed at 6:00 on saturdays (it's 24 hours on weekdays) so, I wasn't able to get my abs and cardio in at the gym...

Instead, I took my dog on a 2 mile run outside through the neighborhood and local park... It was about 80 degrees out and very humid .

I was going to record weights and reps, but forgot my pencil in the car and I didn't feel like going out to get it, so these are all estimates of what I can remember...

7-16-05

Seated Alternating Curls
1st set - 35lbs 14 reps
2nd set - 30lbs 12 reps

Skull Crushers
1st set - 40lbs 14 reps
2nd set - 40lbs 12 reps
3rd set - 50lbs 8 reps

BB Curls
1st set - 65lbs 8 reps
2nd set - 75lbs 6 reps

Tricep Pushdowns
1st set - 40lbs 16 reps
2nd set - 50lbs ~12 reps
3rd set - 60lbs ~ 8 reps

Side Lat Raises (very good ROM + smooth...Nice having a mirror to tell these things now)
1st set - 15lbs ~ 14 reps
2nd set - 12lbs ~ 12 reps

Upright Rows
1st set - 55lbs 10 reps
2nd set - 65lbs ~8 reps

Cardio - 2 mile run outside.


Right now I gotta run to the store and eat... I've hardly had anything to eat today....

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shiznit2169

fuck paper and pencil, it's all in the head man. I remember every exact exercise, rep, tempo, weight, RI i used because i have such good memory.

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DeadBolt

Shit I wish I could remember everything a week or even 3 weeks later. Its pretty hard to jugle p/rr/s without writing things down. But if you just go week to week you can manage. I still lke to jot my numbers down so I know where to start the next time. Just helps with cutting out alot of useless sets.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Pylon

Dude, I can barely remember what day it is sometimes. No way would I truct that kind of info to my brain...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

I hear ya BRother Pylon!!!

Excellent w/o there Brother Sean!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

shiznit2169

but guys, the thing is...i plan out what i am going to do before i go to the gym. Say it's chest/bi/ab day (like today), i pick out exercises i want to do for each body part and how i want to do the order. Then when i get there, i play around with the tempo/RI's/weight so that it's different everytime to keep my muscles from adapting and i will occasionally throw in supersets, dropsets, short RI's, long RI's...you get the picture.

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Seanp156

Thanks Arch, I just realized I left out upright rows in my log, so I just edited them in .

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Archangel

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Seanp156

Workout today was alright... The rows were a little weird trying out a couple different machines.... The first row machine I tried I don't like much at all, it puts a lot of pressure on my chest + makes it hard to breathe .
My left shoulder's been bothering me mildly today...kind of annoying, I wish they would just be perfect again one day when I wake up . I'm thinking it was probably a bad move to do direct shoulder work friday, even if it was light weight. I find cable crunches his my abs better than ANYTHING else I've tried, almost to the point where I want to do them exclusively... Nothing really seems to hit them quite as hard.

Also, I forgot to do abs after weights, so I did them after cardio...


7-18-05
Back/Abs/Cardio

Hyper Extensions
1st set - 25lbs 10 reps
2nd set - 25lbs 10 reps
3rd set - 10lbs 15 reps

Weird Row Machine (Free ROM, extreme pressure on chest)
1st set - 50lbs 9 reps
2nd set - 50lbs 5 reps

Dorsi Flexor Row Machine
1st set - 90lbs 9 reps
2nd set - 75lbs 8 reps

Cable Rows
1st set - 50lbs 12 reps
2nd set - 70lbs 9 reps
3rd set - 60lbs 10 reps

DB Shrugs
1st set - 45lbs 12 reps
2nd set - 40lbs 12 reps

Cardio - 30 minutes interval Bike 5 mins 8 resistance slow pace, then 5 mins 12 resistance fast pace.... 5.24 miles ~150 cals (that's what it said, but I think it's more than that...)

Abs -
Hanging Leg Raises
1st set - BW x 20 reps
2nd set - BW x 15 reps

Cable Crunches
1st set - 90lbs 16 reps
2nd set - 110lbs 12 reps (These hit abs VERY hard)

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Cris2Blis

don't worry about the cals, the resistance/interval effect is more important IMO. when do classes start for you?

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"As it turns out, now is the moment you've been waiting for."-LW

KEEP THE PROMISES YOU MAKE TO YOURSELF!!!

http://www.paramount-supplements.com

Seanp156

Class starts August 29th, move in is 25th to 28th, so I'll probably move in on the 25th just to get used to it as long as possible before it starts.

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b_reed23

great w/o Sean!! I like cable crunches too, but decline sit ups hit my abs harder than anything else

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shiznit2169

i move away from home on august 19th and classes start on September 5th

I leave early because of orientation and the fact that it's a 6-7 hour drive, no point in coming back home.

As for abs, have you ever tried crunches on a stability ball? I do them like this