Not serious....yet, but trying to get there!

Burner02 · 03-20-2009, 08:34 PM

Quote:

Originally Posted by Built

Nope, I got off meds. I maintain at or below 20% bodyfat year round now - sometimes I'll let it creep up to 22 or 23% around Christmas, but I diet it right back down in January and stay lean all year. I'm cutting at the moment, just over 140 lbs right now, about 19% bodyfat. I'll diet down to below 130 lbs by the end of the summer.

I haven't competed - I'm just vain lol!

I'm looking at your meal plan - lots of protein shakes in there. Nothing wrong with shakes - they're easy extra calories - but not many people find them very filling. Some do though - do they eliminate hunger for you?

I'd also ditch the granola bars - really, they're cookies. You want a cookie, eat a cookie.

How do you feel so far on the food - any idea what calories you're running? And are you dropping, or is it too soon to tell?

While I'm here - you're doing VERY high rep work for your lifting, and it seems most of it is on machines. This isn't a particularly wise strategy for cutting; besides, if you're new to lifting, high-rep work like this can cause problems as you rep out a movement while fatigue deteriorates your form.

I'm not seeing important, basic lifts on here like squats, deadlifts and bench press, and you're training to failure, which has it's place for very short periods of time while bulking, but isn't a good idea on a cut.

Have you done much lifting in the past, or is this all new to you?

ho-lee-crap! this lady rocks! Just sayin'....
My name is Burner, and I approve this message

chiquita6683 · 03-20-2009, 10:22 PM

Quote:

Originally Posted by Built

Nope, I got off meds. I maintain at or below 20% bodyfat year round now - sometimes I'll let it creep up to 22 or 23% around Christmas, but I diet it right back down in January and stay lean all year. I'm cutting at the moment, just over 140 lbs right now, about 19% bodyfat. I'll diet down to below 130 lbs by the end of the summer.

I haven't competed - I'm just vain lol!

I'm looking at your meal plan - lots of protein shakes in there. Nothing wrong with shakes - they're easy extra calories - but not many people find them very filling. Some do though - do they eliminate hunger for you?

I'd also ditch the granola bars - really, they're cookies. You want a cookie, eat a cookie.

How do you feel so far on the food - any idea what calories you're running? And are you dropping, or is it too soon to tell?

While I'm here - you're doing VERY high rep work for your lifting, and it seems most of it is on machines. This isn't a particularly wise strategy for cutting; besides, if you're new to lifting, high-rep work like this can cause problems as you rep out a movement while fatigue deteriorates your form.

I'm not seeing important, basic lifts on here like squats, deadlifts and bench press, and you're training to failure, which has it's place for very short periods of time while bulking, but isn't a good idea on a cut.

Have you done much lifting in the past, or is this all new to you?

I've been lifting on and off for 6 years. I do squats, bench, Dl regularly.
I'm not really on a cut....yet, per se. It willchange every 4 weeks and we'll take my measurements again. No idea of calories/macros. Diet is okay, I mean day 2 is low energy, but what can I do, right? Just shut up and do it and pray to see results in a month.
Protein shakes are okay, easy. No cooking, but I tend to need a meal before or after a shake.
So what do u suggest I change?

**Built** · 03-20-2009, 11:54 PM

Well, without knowing what macros you're running with diet, it's hard to judge, but I'd ditch the shakes and the granola bars at the very least, and I'd get away from the machine work. I'd also drop the rep range down considerably, to the 5-8 rep range, focussing on heavy compounds.

I do realize you're dealing with injuries. This makes staying away from machines that much more critical in that you really need to move the way your body moves, not the way the machine moves.

The very first thing I'd do, though, would be to get you set up on FitDay - Free Weight Loss and Diet Journal (the free one) and track your intake. I need to see some numbers.

What time of day do you train and when are you at your hungriest?

katt · 03-21-2009, 07:42 AM

To someone who's never been to the East coast... what the heck are lovebugs?? Are they kinda like a cockroach?

sara · 03-21-2009, 08:23 AM

Quote:

Originally Posted by katt

To someone who's never been to the East coast... what the heck are lovebugs?? Are they kinda like a cockroach?

love-bugs are man made. Scientists were genetically engineering females of a species of insect that would mate with the male mosquito, but be sterile and produce no offspring. Unfortunately, they accidentally also created a male Love Bug, and a pair somehow escaped into the wild. Since the bugs had no natural predators, their numbers quickly exploded into the millions. Love bugs attract to gasoline, thats why they attach to your car while you driving and they are all over near gas stations. they only around twice a year, May and November I think

Burner02 · 03-21-2009, 10:20 AM

really? is that true or is that a superb line of bs you fed us?

chiquita6683 · 03-21-2009, 12:37 PM

This is day 2 (today)of my diet right now =

Total
Cals 2329
Fat (g) 131.4
Carbs (g) 40.1
Prot (g) 257.6

This is such a bitch to do! Its taking me Forever!

I'll do day 1 and 3 if I have time

**Built** · 03-21-2009, 12:54 PM

Thank you so much for this. You'll see how helpful it is when you get the numbers in. And it gets a LOT faster! It takes me about three minutes to set up my days now.

Does your diet vary very much from day to day, or is it pretty much just different food choices but the same overall mix?

chiquita6683 · 03-21-2009, 02:10 PM

Day 1
cals 1680
fats 64.3
carbs 28.0
prot 248.6

chiquita6683 · 03-21-2009, 02:13 PM

kinda hard to make day 3 bc he said I could eat whatever I wanted as long as I got the protein in, ok those werent his exact words. I always get in my eggs and 2 protein shakes

chiquita6683 · 03-21-2009, 02:15 PM

Quote:

Originally Posted by Built

Thank you so much for this. You'll see how helpful it is when you get the numbers in. And it gets a LOT faster! It takes me about three minutes to set up my days now.

Does your diet vary very much from day to day, or is it pretty much just different food choices but the same overall mix?

Its spose to be lo carb, no carb, then refeed.

**Built** · 03-21-2009, 08:23 PM

Interesting. How do you feel on the low and no carb days?

sara · 03-21-2009, 09:52 PM

Quote:

Originally Posted by Burner02

really? is that true or is that a superb line of bs you fed us?

Lovebug - Wikipedia, the free encyclopedia

**Built** · 03-21-2009, 10:01 PM

snopes.com: Florida Love Bugs

sara · 03-21-2009, 10:05 PM

Quote:

Originally Posted by Built

snopes.com: Florida Love Bugs

EXACTLY!

Burner02 · 03-23-2009, 04:51 PM

so...you have mutant, man-made winged monsters roaming around Florida attacking people...why again, would I want to visit?

sara · 03-23-2009, 05:19 PM

Quote:

Originally Posted by Burner02

so...you have mutant, man-made winged monsters roaming around Florida attacking people...why again, would I want to visit?

mr and mrs mikki and mini mouse

Burner02 · 03-23-2009, 06:45 PM

Quote:

Originally Posted by sara

mr and mrs mikki and mini mouse

there is that...although I haven't any kids...
There's also good diving I want to check out.

chiquita6683 · 03-23-2009, 09:00 PM

Chest

Flat barbell
bar / 20r
25s /10r
45s / 10r
45s / 8r
45s / 9r

Incline DB
20lbs / 15r
30lbss /10r
35lbs / 9r
35lbs / 9r

Incline Fly
12.5db 15r
15lb db 15r
20lb db 15r

Shoulders

Overhead DB Press
15lbs 12r
17.5lbs 12r
20lbs 12r
25lbs 12r

DB Side Raises (latter)
10 reps each = 7.5, 10, 12.5, 15, 15, 12.5, 10, 7.5

Tris

Seated Dips
15r no weight
15r 25lb plate
15r two 25lb plates, rest
10r 2 plates, 10r remove a plate, 10r no weight

Totally been off my diet! LOL

Burner02 · 03-23-2009, 09:09 PM

Quote:

Originally Posted by chiquita6683

Chest

Flat barbell
bar / 20r
25s /10r
45s / 10r
45s / 8r
45s / 9r

howdy!
Can you explain, please? When you say: 25s, 45s, etc...does that mean you are doing:
95lbs and 135lbs respectively?
if so:

**Built** · 03-23-2009, 09:14 PM

No kiddin'! That's damned fine benching!

The heaviest I've ever managed to bench has been 115 lbs for like one shitty rep about three years ago LOL!

If I might make a small suggestion - especially while cutting, when your recovery is compromised, you may do better to train delts and chest on different days. Training them together like this is a LOT of rotator cuff strain. I know I'd get injured doing this.

I'd also suggest much shorter warmups than 20 reps. I do 5 reps with the barbell, 5 reps with the bar and 10 lbs a side, then my work sets.

chiquita6683 · 03-23-2009, 09:24 PM

Quote:

Originally Posted by Burner02

howdy!
Can you explain, please? When you say: 25s, 45s, etc...does that mean you are doing:
95lbs and 135lbs respectively?
if so:

Yea yea! Thats what I meant!

chiquita6683 · 03-23-2009, 09:29 PM

Quote:

Originally Posted by Built

No kiddin'! That's damned fine benching!

The heaviest I've ever managed to bench has been 115 lbs for like one shitty rep about three years ago LOL!

If I might make a small suggestion - especially while cutting, when your recovery is compromised, you may do better to train delts and chest on different days. Training them together like this is a LOT of rotator cuff strain. I know I'd get injured doing this.

I'd also suggest much shorter warmups than 20 reps. I do 5 reps with the barbell, 5 reps with the bar and 10 lbs a side, then my work sets.

Thanx Built! This is how Ive always done my warm-up/sets and I've never gotten injured. + how I ate today and yesterday, I wouldn't call my diet in the "cutting phase"

LOL

**Built** · 03-23-2009, 09:41 PM

I understand, and I'm glad you haven't gotten injured. Injuries suck.

I'd like you to consider for a moment the purpose of a warmup set. It's not to wear it out or pump it up - it's to get it ready to lift something heavy! A 20-rep set with the barbell does nothing to do this - it just depletes the muscle of a bit of glycogen.

What do you tend to eat when you go off plan? It might help me tailor a response to you that you'll find helpful.

chiquita6683 · 03-24-2009, 08:10 AM

I eat whatevers around, thats not on my diet. Sunday I spent the day w my sister (we ate bad), and Mondays are always family night, we have dinner at her house. We had these huge turkey burgers and sweet potato fries + she made rice krispy treats and sent the left overs home w me and my dad. So this morning I had a few bites of 1 w my eggs but I didnt eat the oatmeal.

Burner02 · 03-24-2009, 09:29 AM

Quote:

Originally Posted by chiquita6683

Yea yea! Thats what I meant!

well, as Paris Hilton would say: That's Hot.

I love sweet potato fries...dunno when I'm ever gonna have them again...

oh yeah...in a support way: stop eating those

but...man are they good...

Stewart14 · 03-24-2009, 10:21 AM

mmmm rice crispy treats, turkey burgers and sweet potato fries?.....can I come down there for dinner at your sister's house next time?

We can do it monthly so we don't eat THAT badly too often

chiquita6683 · 03-24-2009, 06:47 PM

Quote:

Originally Posted by Stewart14

mmmm rice crispy treats, turkey burgers and sweet potato fries?.....can I come down there for dinner at your sister's house next time?

We can do it monthly so we don't eat THAT badly too often

sara · 03-24-2009, 07:10 PM

Apple bee's sweet potatoe fries

Burner02 · 03-24-2009, 07:41 PM

y'all have applebees there too? Sweet! Favorite chain restaraunt! ROAD TRIP!

03-20-2009, 11:54 PM	#33
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Well, without knowing what macros you're running with diet, it's hard to judge, but I'd ditch the shakes and the granola bars at the very least, and I'd get away from the machine work. I'd also drop the rep range down considerably, to the 5-8 rep range, focussing on heavy compounds. I do realize you're dealing with injuries. This makes staying away from machines that much more critical in that you really need to move the way your body moves, not the way the machine moves. The very first thing I'd do, though, would be to get you set up on FitDay - Free Weight Loss and Diet Journal (the free one) and track your intake. I need to see some numbers. What time of day do you train and when are you at your hungriest? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-21-2009, 10:20 AM	#36
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	really? is that true or is that a superb line of bs you fed us? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-21-2009, 12:37 PM	#37
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	This is day 2 (today)of my diet right now = Total Cals 2329 Fat (g) 131.4 Carbs (g) 40.1 Prot (g) 257.6 This is such a bitch to do! Its taking me Forever! I'll do day 1 and 3 if I have time We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-21-2009, 12:54 PM	#38
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Thank you so much for this. You'll see how helpful it is when you get the numbers in. And it gets a LOT faster! It takes me about three minutes to set up my days now. Does your diet vary very much from day to day, or is it pretty much just different food choices but the same overall mix? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-21-2009, 02:10 PM	#39
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	Day 1 cals 1680 fats 64.3 carbs 28.0 prot 248.6 We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-21-2009, 07:42 AM	#34
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	To someone who's never been to the East coast... what the heck are lovebugs?? Are they kinda like a cockroach?

03-21-2009, 02:13 PM	#40
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	kinda hard to make day 3 bc he said I could eat whatever I wanted as long as I got the protein in, ok those werent his exact words. I always get in my eggs and 2 protein shakes We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-21-2009, 08:23 PM	#42
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Interesting. How do you feel on the low and no carb days? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-21-2009, 10:01 PM	#44
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	snopes.com: Florida Love Bugs Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-23-2009, 04:51 PM	#46
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	so...you have mutant, man-made winged monsters roaming around Florida attacking people...why again, would I want to visit? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-23-2009, 09:00 PM	#49
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	3/23/09 Chest Flat barbell bar / 20r 25s /10r 45s / 10r 45s / 8r 45s / 9r Incline DB 20lbs / 15r 30lbss /10r 35lbs / 9r 35lbs / 9r Incline Fly 12.5db 15r 15lb db 15r 20lb db 15r Shoulders Overhead DB Press 15lbs 12r 17.5lbs 12r 20lbs 12r 25lbs 12r DB Side Raises (latter) 10 reps each = 7.5, 10, 12.5, 15, 15, 12.5, 10, 7.5 Tris Seated Dips 15r no weight 15r 25lb plate 15r two 25lb plates, rest 10r 2 plates, 10r remove a plate, 10r no weight Totally been off my diet! LOL We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-23-2009, 09:14 PM	#51
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	No kiddin'! That's damned fine benching! The heaviest I've ever managed to bench has been 115 lbs for like one shitty rep about three years ago LOL! If I might make a small suggestion - especially while cutting, when your recovery is compromised, you may do better to train delts and chest on different days. Training them together like this is a LOT of rotator cuff strain. I know I'd get injured doing this. I'd also suggest much shorter warmups than 20 reps. I do 5 reps with the barbell, 5 reps with the bar and 10 lbs a side, then my work sets. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-23-2009, 09:41 PM	#54
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	I understand, and I'm glad you haven't gotten injured. Injuries suck. I'd like you to consider for a moment the purpose of a warmup set. It's not to wear it out or pump it up - it's to get it ready to lift something heavy! A 20-rep set with the barbell does nothing to do this - it just depletes the muscle of a bit of glycogen. What do you tend to eat when you go off plan? It might help me tailor a response to you that you'll find helpful. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-24-2009, 08:10 AM	#55
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	I eat whatevers around, thats not on my diet. Sunday I spent the day w my sister (we ate bad), and Mondays are always family night, we have dinner at her house. We had these huge turkey burgers and sweet potato fries + she made rice krispy treats and sent the left overs home w me and my dad. So this morning I had a few bites of 1 w my eggs but I didnt eat the oatmeal. We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

03-24-2009, 10:21 AM	#57
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	mmmm rice crispy treats, turkey burgers and sweet potato fries?.....can I come down there for dinner at your sister's house next time? We can do it monthly so we don't eat THAT badly too often http://futuretrainer.blogspot.com/ --My new blog!!

03-24-2009, 07:10 PM	#59
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	Apple bee's sweet potatoe fries

03-24-2009, 07:41 PM	#60
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	y'all have applebees there too? Sweet! Favorite chain restaraunt! ROAD TRIP! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode