tallcall

Oh, I am sliding down on the scale, almost 2 pounds most weeks. My main goal is to cut another 15-20 pounds (to be sure I'm in a healthy weight range), then to begin a clean bulk.

I used to eat about 3900-4000 four days a week and still lose that weight. At my height, projected weight, and current level of activity, I have to eat about 5200 calories a day (workout day) just to maintain. My normal maintenance calorie range for my size and weight is 3150 calories per day.

The only reason the weight loss slows down like that for me is because of my "power" days. Whenever I go for power, I always end up putting on a little weight, but also losing body fat in the process. I dropped from 15% bf to 14.8% and gained a half pound on the scale. Next week it'll probably show a 2.5 pound loss on the scale and a slight decrease in body fat.

I know, my body works kind of weird like that sometimes - up a half pound and down in bf, then down 2-2.5 pounds and down slightly in bf.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

PreMier

hey everyone is different, thats why its important to figure out what works for you. a lot of people have trouble doing a recomp (losing fat gaining muscle) but its possible.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

oh and how are you having your bf measured? caliper? if so how many points?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

tallcall

Yeah, I'm using a caliper and using a 4 point method. It's really the only way I can do it myself. I add about 8 percent to whatever I get to account for the errors I'm sure I'm introducing.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

I've found that my body seems to respond quite well to heavier lifting as opposed to higher reps.

I keep telling people that the most difficult thing for me is getting the right food and enough of it. I think some people believe that it's so easy to eat everything you want to bulk up. I still have a very hard time eating 4000 calories a day (on my high cal days), and doing it cleanly. It's also funny to watch people's faces when I tell them that I eat more now than when I was fat, and that sometimes people have to eat more to lose weight (those who were on one of those diets and did no exercise - you know the millions of bad diets out there).

Anyways I'm having a lot of fun punishing myself every other day like this.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

Thursday:

Back/Biceps:

Superset A: RI - 45
A1 - Single Handle Double Row | Machine #6x12, #8x12, #10x12, #12x10 PR for Weight

A2 - Moving Bicep Curl | #3x15, #4x15, #5x12, #6x12 (last 3 reps were 8 second negatives) PR for Weight

1 Arm Row Supported on Bench: RI - 30 | 25x12, 40x10, 60x10 PR for Weight

Superset B: RI - 45
B1 - Reverse Curls | 40 pound bar x 10, 40 pound bar x 10, 50 pound bar x 10, 50 pound bar x 10 PR for Weight

B2 - Cable Curls (Arms to side curling to ears focusing on peaks) | #3x12, #4x12, #5x12, #5x12 PR for Weight

Lat Pulldowns (Reverse Grip): RI - 60 (working in with someone else) | 3 sets x 105 pounds x 12 reps

Back Extensions: RI - 30 | 3 sets x BW x 10 reps

Rope Hammer Curls: RI - 30 | 90x10, 100x10, 110x8

Cardio - 30 minutes SS

5 minutes rowing (min hr - 90, max hr - 165, level 10).

25 minutes on a stair mill [min hr - 86, max hr - 162, levels 3 (3 min)-5 (3 min)-7 (9 min)-4 (5 min)-2 (5 min)].

Today's calories - 4000

I felt good and worn out today.

The MMA guy I met a week or two ago came back in today, I didn't get to talk much to him, but it was cool that he remembered my name. I seem to be making a lot of friends there lately (especially among those guys who seem to actually know what they're doing - I could care less about the rest ).

I was also very hungry today - we did a lot during that workout, it justified an extra meal!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

PreMier

so have you thought about doing mma? or stick with BB?

your pretty big, once you get stronger you could even be a huge force in strongman

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

tallcall

I've always wanted to learn some different fighting styles. I'm not interested in actually fighting, but more in helping other fighters get better (I don't know exactly how that would work but it has been something I've been interested in for a long time).

Every time I'm with my trainer I joke about how I think he's going to have me throw some Atlas stones around into giant baskets or something as a warmup! He loves it when I ask him to make things harder (always willing to try new things)!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

Friday:

Chest/Triceps/Shoulders:

Flat BB Bench Press: RI - 60 | 115x10, 125x8, 135x4, 145x2 PR for Weight, 135x3

Smith Behind the Neck Shoulder Press: RI - 60 | Bar +50x10, +70x8, +80x3 PR for Weight

Smith Upright Rows: RI - 30 | Bar +20x10 (too light), +50x8, +70x8 PR for Weight

Press Downs (done with a wavy bar): RI - 30 | #6x10, #7x8 (all with 8 second negatives), #7x8 (all with 8 second negatives)

Dips: RI - 60 | BW-112x10, BW-112x9

Farmers Walks: RI - 60 | 90'sx230 steps (beat old record at this weight by 76 steps) PR for Distance

Cardio - 32 minutes HIIT/SS

5 minutes rowing (min hr - 100, max hr - 200, level 10)

20 minutes on an elliptical trainer HIIT. Min hr - 120, max hr - 172. Min 1-8 @160bpm and level 2 and 4, minutes 10-12 @160bpm and level 14, minutes 13-15 @160bpm and level 8, minutes 18-19 @ 155bpm and level 6. Total of 4 sets.

5 minutes on a treadmill as a cooldown. Min hr - 110, max hr - 135 [I hit 200bpm when I did some knee raises on the treadmill moving at 1.5mph (I did about 80 knee raises in 60 seconds)], incline - 0-6.0, speed - 3.0-3.5.

Everything was ok today. I was really angry at everything and everyone (I pretty much hated everything today and really needed to throw some weight around to feel a little better - it worked). On top of all that, I'm very worn out (I just didn't think I'd get through it all).

Today's calories - ~3600

Damn I am today!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

vortrit

Nice looking workout. Great job and congratulations on the PR's. Sorry to hear you were pissed though. I get like that a lot.

My Journal!

goob

2nd'ed. Great job. Being angry sometimes throws lifts through the roof. Controlled aggression - what a weapon.

tallcall

Sunday:

Abs/Cardio:

Hanging Knee Raises: RI - 30 | BWx10, BWx9, BWx10 PR for reps

Dive Bombers (Done on Knees): RI - 45 | BWx8, BWx7

Medicine Ball Wood Chops: RI - 30 | 3 sets x 6 pounds x 10 reps

Plate Pinches: RI - 30 | 25 pound plates x 60 s, 45 pound plates x 30 s, 30 s, 30 s (never done these before, they were pretty good for my first time - there was about 30 seconds rest between all these attempts)

Cardio - 50 minutes HIIT/SS

10 minutes on an elliptical HIIT. Min hr - 110, max hr - 165, Levels 2-12. 2 sets @ 120/90 followed by a little solid state work.

40 minutes on a Treadmill HIIT. Min hr - 112, max hr - 180, inclines - 0-15, speeds - 3-8.5 mph. 5 sets @ 60/60 @ 6.5-7.0mph/160-170bpm, 1 set @ 20/120 @8.5mph/180bpm. All followed by about 20 minutes of solid state work.

Had some fun today. I ran into my trainer again. He thinks I should think about changing to a clean bulk cycle in about a month or so (once I hit about 275-280 pounds) to really help build some muscle. I think it'd be a good idea to change it up and kick start things.

Today's calories - ~3400

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

Hell yeah! =

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

Thanks man, it felt good to get that weight, and I was technically asleep through most of it (so tired from dealing with everyone that day)!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

Monday:

Abs/Cardio

Superset: RI - 30

1 - Ab Rollout | BWx3x15 - 2 PR's for distance on the third set (4.5 feet and 5 feet - hit 6 times)

2 - Planks | BWx60 s, BW+45x2x45 s

3 - Side Bends | 55 pounds x 3 sets x 15 reps PR for Weight

Cardio - 52 minutes SS

12 minutes on an treadmill. Min hr - 72, max hr - 165 (I did one interval @ 60 seconds and speed = 6.5mph), speed range - 3.0-6.5mph, incline range - 0.0-15.0.

20 minutes on a stair mill. Min hr - 90, max hr - 155, level 5.

10 minutes on a recumbent bike. Min hr - 120, max hr - 155, level 10.

10 minutes on an elliptical trainer. Min hr - 116, max hr - 155, level 6.

Calorie goal for today (projecting) - ~3200

That was fun! I was completely soaked from head to toe after this one!

I have to work tonight until about midnight and tomorrow is going to be an off day so I can visit my therapist (also working that night to midnight). So I'm back to the weights on Wednesday.

Currently my weight is 284.5 - down from 286 (not bad for cheating half of last week). Now it's back to the strict diet.

I'm looking for some advice, do you guys think it'd be a good idea to cut for another month and then start a bulking cycle (I'm not sure if I should cut all the way down with not all that much to show)? My weight goal was about 275 pounds, so I might begin in about a month at this rate.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

10/30/07 Weigh in
Weight: 285.5 – down 0.5 pounds from last time

Waist: 37 inches - no change
Stomach: 37 inches – no change
Chest: 51 inches – no change from last week
Shoulders: 61.5 inches – no change from last time
Neck: 20 inches – up 0.5 inches from last time
Bi's: 18 inches - no change
Calves: 19.5 inches - no change

Lean Body Mass: 267.97 - up from last week's 266.56 (+1.41 pounds)
Body Fat Weight: 17.53 - down from last week's 19.44 (-1.91 pounds)

Caliper readings - 4 point test:
Abs – 7 mm – no change from last week
Suprailiac – 9 mm – down 0.5 mm from last week
Thigh – 7.25 mm – down 2 mm from last week
Triceps – 5 mm – no change from last week

Estimated body fat % is ~14.14%.

I just feel like crap after cheating almost every other day last week. 3000 calories a day feels like starvation. It also didn’t help that I had to cut out a few days here and there for work. On the plus side, I still feel very strong, so I guess everything’s all good. The caliper measurements still show fat loss, so I must have put on some lean mass.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

vortrit

Man, you're breaking PR's like crazy. Keep up the good work.

My Journal!

PreMier

sometimes you need a cheat/refeed day. especially if your constantly restricting calories. as long as things are showing good, just keep on truckin bro

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

goob

You've come a long, long way....

YouTube Video

AKIRA

4 point method? How do you do it yourself?

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

tallcall

Body Fat Calculator

I just use this website and do the Jackson/Pollock 4 Caliper Method. I only do this because I can't get anyone to help with them. The trainers aren't allowed to do any of this even if both parties agree. It's stupid !

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

DOMS

Why the hell not?

soxmuscle

14-15% bodyfat is slim, my friend. Keep it up.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

soxmuscle

Yea, TC. What the hell is their reasoning?