Please give me feedback on my diet/exercise regime

[Kenny537]

Yes lol - sorry if I am being annoying.

Also, I kind of fell off the wagon a little bit today. I kind of get hungry toward the evening time, especially on non-workout days since I replace the cottage cheese with casein powder. It doesn't help that my entire family eats unhealthy besides me.. and they always buy junk food. But I've been really good about not eating all their taco bell and crap, but tonight they had leftover chinese in the fridge and i had a few spoonfuls. That's basically carbs - the things I am trying to avoid lol. But everything I eat right now sucks. Eggs tofu and cottage cheese don't taste amazing haha(I don't have a lot of tofu), but I am used to them now - the only thing that tastes decent is the greek yogurt. I don't mind the shakes. I didn't skip any meals, but the problem is that I still get hungry at certain times of the day I guess, and it was just right there in front of me!

I have bought some pickle slices and usually just munch a couple of those every time I have the urge to eat something bad, but it didn't work today!

 

[Built]

Nothing wrong with eating at night - and if you're going to eat carbs, eat 'em near bedtime. That way you can brush your teeth and go to sleep before you do any more damage.

What time do you train, and when are you hungriest - early in the day, or bedtime? Describe the timing of your meals through the day.

 

[Kenny537]

Oh - from what I was reading people tell me stick to carbs in the morning and fats at night (I have fats like avocadoes, walnuts, and flax oil with my cottage cheese at night .. i thought this helped slow the digestion). Youre saying I should do the opposite?

I train in the evening - I start between 6 and 7 PM.


During a typical workday:

6:30 AM - Whey shake + asparagus + multivitamin + flax seed pill + creatine (if its a non-workout day ... otherwise i take creatine PWO)

9:30 AM - Greek yogurt

12:30 - Omelet with spinach/broccoli/tomato/onion

3:45 - tofu + spinach

6:15 PM - Whey shake (+ apple if its workout day)

6:45 - superpump 250

7-9 - workout + PWO recovery drink / creatine

9:30 - Whey shake

pre-bed - cottage cheese + avocado + walnuts + flax seed oil (casein powder replaces cottage cheese to cut down on carbs on non workout days)

 

[Built]

Why do you eat so frequently? Are you in fact hungry first thing in the AM, or could you wait until later to eat your first meal?

 

[Kenny537]

Because I have read everywhere that it is best to eat every 2-4 hours to keep your metabolism going so that your body does not go in to starvation mode.

I don't really think I am hungry right away - but I commute to the city.. so I have a 2 hour commute every day, 4 hours total. After the shake at 6 30, I do not arrive to work until around 9 AM.

But isn't it best to eat right away since your body has been starving all night? I thought that was the whole point of eating the casein protein before sleeping, so the body can slowly digest it and therefore it starves for less of a time.

 

[Built]

Because I have read everywhere that it is best to eat every 2-4 hours to keep your metabolism going so that your body does not go in to starvation mode.

It takes SO long for myths to die, doesn't it? The meal frequency thing got disproved about 13 years ago:

Meal frequency and energy balance

Br J Nutr. 1997 Apr;77 Suppl 1:S57-70.
Meal frequency and energy balance.

Bellisle F, McDevitt R, Prentice AM.

INSERM U341, Hotel Dieu de Paris, France.
CONCLUSIONS AND PRIORITIES FOR FUTURE RESEARCH

We conclude that there is robust evidence from several independent laboratories to refute the hypothesis that feeding frequency is a significant determinant of energetic efficiency in human subjects when assessed over 24 h or longer. Consequently, feeding frequency has no significant impact on the rate of weight loss during energy restriction. We further conclude that the epidemiological studies which have suggested that nibbling is associated with leanness are extremely vulnerable to methodological errors which may generate spurious relationships due to dietary under-reporting and post hoc alterations in eating patterns in response to weight gain. Although these may not totally invalidate the cross-sectional studies, they highlight the need for considerable caution in interpreting the results and point to the need for a more critical analysis in the future.

Since we conclude that feeding frequency has no discernible effect on 24 h energy expenditure, then any putative effects on regulation of body weight must be mediated through effects on the intake side of the energy balance equation. Aspects of this question are reviewed elsewhere in this workshop (de Castro, 1997; Gatenby, 1997), but may also require fresh experimental approaches. Future research might usefully investigate the effects of meal frequency on spontaneous food selection and on the regulation of energy intake. This should address both the immediate effects of high and low meal frequencies, and the downstream effects on later meals. One prospective study in hyperlipidaemic patients already suggests that recommendations to increase or decrease meal frequency are accompanied by concomitant changes in overall energy intake and in body weight (King & Gibney, 1997). Interactions between meal frequency and habitual levels of physical activity might also be important. The difficulties of such research with respect to the confounding effects of under-reporting should not be underestimated.

In the field of eating disorders there is emerging interest in the potential interaction between eating frequency and the development and treatment of eating disorders. S68 F. BELLISLE ET AL.

Cognitive behavioural therapies for bulimia stress the importance of establishing regular meal patterns, and some practitioners are recommending high snack frequencies as a means of inhibiting bingeing. There is a need for a formal appraisal of the evidence base for such interventions.


Any decisions regarding dietary advice in favour of the adoption of nibbling or gorging meal patterns should be dominated by a consideration of the effects on carbohydrate and lipid metabolism (Jenkins, 1997; Mann, 1997), rather than on energy expenditure, where a prudent analyst would probably conclude that the metabolic effects are neutral."​

No need to eat at all during the daytime, either: The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

I don't really think I am hungry right away - but I commute to the city.. so I have a 2 hour commute every day, 4 hours total. After the shake at 6 30, I do not arrive to work until around 9 AM.

Since you're not hungry right away, don't eat. Wait.

But isn't it best to eat right away since your body has been starving all night?

No. It's best to remain empty as long as you can stand it, then eat most of your food in large meals toward the end of the day, especially since you're training in the evening.

I thought that was the whole point of eating the casein protein before sleeping, so the body can slowly digest it and therefore it starves for less of a time.

(Short-term) starving is healthy. Fasting is good for glycemic control. Read the leangains link I dropped up above to see how best to incorporate this, but in short, change your eating strategy.

 

[Kenny537]

Oh man, just when I thought I had a good grasp on things!

Thanks for the link - I am reading that website and also researching on my own and will let you know what I come up with.

In the meantime - do you incorporate IF (intermittent fasting) as well? Do you know of anyone that is not lean and has high body fat % that has successfully done this technique in order to lose fat while maintaining muscle?


Thanks!

 

[Built]

You don't have to jump right into intermittent fasting. My point here is that you also don't have to eat multiple small meals through the day, and that breakfast is easily the least important meal of your day. Skip it, eat your food in larger meals later in the day, and if you're going to eat any carbs, do it just before you train, in the evening. Once you're lean, eat carbs after you train, too.

 

[Kenny537]

Oh, Okay.
So it is fine if I don't eat until whenever I am hungry. But I should still maintain the same caloric intake and macros (I think it is about 1900 calories) even if I skip breakfast and possibly even have lunch really late? Or it is fine if I do not reach the calories that I have set? And should I also carb cycle? I have been doing that. Can I still have the multivitamin on an empty stomach in the morning if I don't eat in the morning?

Are you suggesting that I not do the intermittent fasting right away because it is not optimal for my situation or because you think that I will not be able to sustain it, or both?

I am still researching the intermittent fasting - I haven't had too much time yet, but I did work out today. So far from my research I am getting the sense that it does have many benefits, and people on the other side say that the concept is understudied.

Thanks!


EDIT: your comment about eating carbs before I train - right now, I usually just have a whey shake and an apple before I train, and then super pump 250. The apple is probably not enough carbs, right? Should I add white rice or something?

I have a lot of carbs right after I train with the recovery drink - (40g sugar) - you told me to finish that up and then move on to things like white rice. And I also have more carbs with the cottage cheese/avocado/walnuts/flaxoil at night on training days. I guess I can just do straight casein powder to solve carb problem with the cottage cheese thing. But I'm not sure how to solve the PWO if you are saying get rid of the carbs.

 

[Built]

You don't have to jump right into intermittent fasting. My point here is that you also don't have to eat multiple small meals through the day, and that breakfast is easily the least important meal of your day. Skip it, eat your food in larger meals later in the day, and if you're going to eat any carbs, do it just before you train, in the evening. Once you're lean, eat carbs after you train, too.

Oh, Okay.
So it is fine if I don't eat until whenever I am hungry.

Yes.

But I should still maintain the same caloric intake and macros (I think it is about 1900 calories) even if I skip breakfast and possibly even have lunch really late? Or it is fine if I do not reach the calories that I have set?

Whatever you like.

And should I also carb cycle?

If you like.

I have been doing that. Can I still have the multivitamin on an empty stomach in the morning if I don't eat in the morning?

It won't make you feel sick? It makes ME feel sick. Have it with a meal. (Why would you even ask?)

Are you suggesting that I not do the intermittent fasting right away because it is not optimal for my situation or because you think that I will not be able to sustain it, or both?

Because it doesn't matter. You may not want to do that. That's fine, too.

I am still researching the intermittent fasting - I haven't had too much time yet, but I did work out today. So far from my research I am getting the sense that it does have many benefits, and people on the other side say that the concept is understudied.

Thanks!

Cool.

EDIT: your comment about eating carbs before I train - right now, I usually just have a whey shake and an apple before I train, and then super pump 250. The apple is probably not enough carbs, right? Should I add white rice or something?

If you want. You don't have to have preworkout or postworkout carbs at all. If you do, go ahead. If you don't, that's fine too.

I have a lot of carbs right after I train with the recovery drink - (40g sugar) - you told me to finish that up and then move on to things like white rice.

If you want. Yes. If you prefer the sugar in the recovery drink, that's fine too.

And I also have more carbs with the cottage cheese/avocado/walnuts/flaxoil at night on training days. I guess I can just do straight casein powder to solve carb problem with the cottage cheese thing. But I'm not sure how to solve the PWO if you are saying get rid of the carbs.

You don't have to.

The only thing that matters is your calories. I was suggesting the carb timing for appetite control and comfort. If these aren't an issue for you, don't worry about it and have whatever you want.

Really.

 

[Kenny537]

Okay I get your point hehe. Caloric intake is the most important thing and everything else is insignificant in comparison.

Here is another, unrelated concern I have. I am getting like 4.5-6 hours of sleep on the weekdays - I have to wake up at 6 15 because I have a 4 hr commute. I can barely sleep on the train. I try to go to sleep early, like at 10:30 - 11, but I can't manage to actually fall asleep until 12:30 - 1:30 (like right now). Sleep is critical to getting the results I want, wouldn't you say? I am taking the superpump at like 6 or 7 now, but only one scoop. I am sensitive to stimulants I am assuming, since I have never drank caffeine in my life (pretty much none at all). Although I don't know how much the superpump is contributing to the lack of sleep because I believe it still happens on non-training days, maybe not to as much of an extent, but I am not sure yet.

Is there anything you would recommend? I have looked at supplements like GABA, ZMA, and melatonin. But I am not going to take anything like that without researching it thoroughly, and I just want your perspective.

Also, my stomach is fine if I eat the multivitamin on an empty stomach.

Thanks!


EDIT: I also just realized I am getting 6.5 g of creatine on training days instead of the recommended 5g because of the superpump (1g) and the p90x recovery drink (500 mg).

Is this okay or should I cut it down to 5 by only taking 3.5g of the monohydrate on training days?

 

[Built]

I take 10mg melatonin under my tongue at bedtime. I can sleep without it, but it's an antioxidant anyway.

Creatine either way is fine. You just piss out the excess.

 

[Kenny537]

Do you take it everyday?

Here is some research I have gathered on melatonin just based on browsing different articles.

Melatonin - reactions will of course differ from person to person

- may decrease libido?

- Since it affects your circadian rhythm, if you don???t take it at about the same time every night, it may cause you to lose sleep at certain nights.

- 10 mg seems like it is well above the dosage I should take, at least when I am first starting out, but I think recommended dosage depends on different factors.


I think I will start off by taking it an hour before I want to go to sleep, and only 2.5 mg, and only on the days I take superpump (3x a week right now) How does that sound?


I am also thinking that I should supplement around 3g of Vitamin C daily - what do you think?

 

[Built]

I did not recommend 10mg melatonin. I said that's what I take. Take it or don't. Up to you.

I don't see the point of more than a gram of vitamin C daily, but it's cheap and it won't hurt you.

 

[Kenny537]

I know you said I won't see any muscle gain, but I could swear that I appear more muscular. Maybe I am just using the wrong phrasing. Maybe it is not muscle gain, rather I am losing fat, which is making my existing muscles more visible? Does that make sense? Do you think that could be what is going on?

I believe I am down to 168 now.

I am not eating anything in the mornings anymore .. just drinking water.. and sometimes I have my lunch pretty late.

What calorie level for me, in your opinion, would be TOO low, where I would start losing muscle along with the fat?

Thanks!

 

[Kenny537]

Here is an overall update on where I am at now:

167 lbs and I am seeing improvements in the mirror

DIET:
Training days: 1700-1800 (+more carbs)
Non-training days: 1500-1600 calories

I have been incorporating intermittent fasting for the last few days (Leangains).

Based on your blog, I'm going to try 1/2 cup of cooked white rice pre work-out today along with my scoop of whey protein and superpump.

LIFTING:
I have been trying to increase weight gradually each workout day.

Goblets - 65lb (3x7) (I can barely grasp this dumbbell!)
Romanian - 50lb (3x5)

Negative Pull-Ups (3x7) (these are getting easier and I feel more confident doing normal pull-ups now)
Arnold Press - 30lb (3x7)

Dumbbell row - 45lb (3x8) (will increase today)
Low Incline Press - 35lb (3x7)

Bosu Ball - 25lb (3x8) (will increase today)

CARDIO:
I decided to do a steady walk on a high incline last time - I will likely do the same today, but I want to slowly start incorporating 20 minutes of HIIT a couple days a week, a HIIT technique like the one you have outlined in your cardio blog.

----------

I also have a base test scheduled to measure body fat among other things, along with two personal trainer sessions and a nutritionist session (all free from lifetime via LT Bucks). Hopefully the personal trainer can help me out with my form because I am still feeling it in my lower back afterwards when I do the goblet squat/romanian dumbbell deadlift. Perhaps I should start wearing a belt.

My main question is: Do you think I should start moving away from this workout soon and going into Patrick Ward's workout that you recommended in your blog? (Got Built? » Simple Variation). I think you will say keep at this until I stop noticing improvements, but I thought I would ask anyway.

Thanks!


SUPPLEMENTS:

- ON Whey Powder
- ON Casein Powder (non-training days)
- ON Creatine
- P90x Recovery Drink (still researching on what to do for PWO after this runs out)
- SuperPump 250 (I will try Jack3d after I run out of this)
- Vit C
- Flaxseed caps
- Centrum Performance multivitamin
- Melatonin (I have tried this two nights last week, 1g and 2g - not sure if it helped but during the 2g night, I had two terrible nightmares, but it might have just been a fluke).
- I still don't think I am getting enough fiber, so I am considering fiber supplements along with searching for algae oil and researching calcium/vitamin D supplements.

 

[tennfan]

OMG this site is mainly bodybuilders and up and comers and were talking about crossfit and vegetarians. Neither of which work if you want to be big and lean. sorry

 

[Kenny537]

Thanks for the encouragement. Not sure what crossfit is though.. I don't do it

 

[Built]

OMG this site is mainly bodybuilders and up and comers and were talking about crossfit and vegetarians. Neither of which work if you want to be big and lean. sorry

That was random.

Thanks for the encouragement. Not sure what crossfit is though.. I don't do it

Never you mind about crossfit. Just keep doing what you're doing for the next month or so, okay? Get some strength going, get your bloodwork back and keep reading. How do you feel on your current diet?

Re the supplements:

- ON Whey Powder
- ON Casein Powder (non-training days)

Protein is protein. Use whichever you prefer. Or skip it entirely and just eat food.

- ON Creatine

If this is plain monohydrate, that's great. One teaspoon a day.

- P90x Recovery Drink (still researching on what to do for PWO after this runs out)

You won't need anything special. An ordinary whey shake is fine, or water and a meal. When you get leaner, it'll matter a bit more. For now, it really doesn't.

- SuperPump 250 (I will try Jack3d after I run out of this)

Or ephedrine with caffeine. Cheap and effective. Or a coffee.

- Vit C

One gram a day is good

- Flaxseed caps

Ditch these. Get some fish oil. Take ten a day.

- Centrum Performance multivitamin

That's fine. I take a multi, also.

- Melatonin (I have tried this two nights last week, 1g and 2g - not sure if it helped but during the 2g night, I had two terrible nightmares, but it might have just been a fluke).

Some folks get nightmares from it. And I think you mean milligrams, not grams!

- I still don't think I am getting enough fiber, so I am considering fiber supplements along with searching for algae oil and researching calcium/vitamin D supplements.

Frozen raspberries. Thaw them and toss 'em into plain yogurt with splenda. Do that post workout instead of a shake. When you lean out a bit more, you can sweeten this with dextrose instead of splenda. Algae oil? Just get fish oil. Vitamin D is good - I take 3000 IU daily. I don't bother with calcium anymore though - I eat a lot of dairy.

For fibre, in addition to the raspberries, eat a lot of broccoli. It helps clear estrogen metabolites out of your body anyway. Other great fibre sources: green beans, romaine, kale, raw nuts, & avocados.

 

[Kenny537]

Down to 166 lbs now.. I think I am losing a lb a week. Is there anything specific I should ask the doctor for the blood test, or just do a generic one?

I feel fine on my current diet - no complaints. Lots of powders though. I still get temptations to just start eating random bad, high carb foods around the house... but those should be reduced by a lot because I will be moving to the city in the next month, and living by myself instead of with my unhealthy eating family! (That's not why I'm moving out though lol).

I have taken melatonin on occasion after that, and no nightmares .. yeah I meant I take 2 mg not grams lol.
-------------------
It's hard for me to skip the protein powder .. I am vegetarian remember? You recommended algae oil since I could not have fish oil. But I am beginning to think that maybe I should just take the fish oil caps ... I cannot find any reasonably priced vegetarian algae oil caplets. Well, I can.. but not for the dosage requirements that you (and Lyle McDonald) are recommending of 3g per day.

It would run me about $125 a month so that is not an option.

I have looked at buying EPA and DHA individually (Lyle recommends 1.8g of DHA and 1.2g of EPA). This would be significantly cheaper.. maybe about 80$ a month. Still not cheap. Weird thing is that the EPA is manufactured from yeast and not algae (at least this one).

I have been a vegetarian all my life .. but if you think that I should break my rule in this case, if it really is that beneficial .. I guess I will. As long as I'm not actually eating the raw fish.. and it is in pill form, it shouldn't be that disgusting. Lyle says it helps with fat loss too, among other things.

For fiber right now I am eating broccolli, spinach, collard greens, a few avocado slices, and a few walnuts. Along with that I am taking a teaspoon of ON Fiber powder.
----------------------------
I was going to do the recovery drink until I ran out of it.. although I think the 40g of sugars might be harming more than doing good.

So you think I should stop doing the p90x recovery drink post workout immediately then? And do the raspberries/yogurt/splenda instead? Did you add the splenda in just for taste reasons? Because I can do without that if that is the case.

1 cup of frozen raspberries + 1 cup low fat greek yogurt will equal:

32 carbs (13 sugar)
27 protein
12 fiber (that would help a lot!)
(+ 5g creatine)

= 270 calories

So that would be my post PWO macros .. what do you think?

Thanks!

 

[Built]

1.8 g DHA and 1.2g EPA comes to 3g combined EPA/DHA, which is contained in ten grams of ordinary fish oil. I pay $15 bucks for 300 capsules (one month's supply) at Costco.

I like splenda. It makes everything yummy.

See? Lots of fibre in raspberries. Get some dextrose; you'll want to use that eventually for pre/post workout, but for now, just use stevia or splenda. Or nothing, so you can enjoy the brutal acidity of unsweetened yogurt and unsweetened raspberries. Your call.

 

[Kenny537]

UPDATE:


Weight: Just under 163 lbs.

I have lost about 7 lbs in a month doing your workout/diet plan! And from the mirror it seems like it is virtually all fat! Thanks a lot!!

Exercise

Still lifting 3x a week. Still 5-8 reps, resting 1-2 minutes in between sets

I was doing 70 lbs with the goblet .. but I ditched them because it is way too hard to grip those dumbbells now .. I have been doing barbell squats instead -

Do you think I can move on to the barbell for deadlifts as well? I started 60 lb dumbbells for the Romanian Dumbbell Deadlifts today.

Diet
Haven't changed much.
I do the raspberries + yogurt PWO now. Yeah, you were right - the acidity is brutal - I think the splenda helped today.

I finished reading Lyle's Rapid Fat Loss Handbook. I am kind of mixed based on what Lyle says. I get the impression that it is for people with higher than 15% body fat, meaning me .. but also his reasoning kind of seems like this to me: he does not recommend crash diets, but reality is that people will do it anyway, so here is the safest crash diet.
What is your opinion on me trying this? What I'm doing right now is working great though.


Supplements

I added:

fish oil (10g a day)
vitamin D
Calcium Citrate
a teaspoon of fiber powder

I am also probably going to add zinc and magnesium very soon based on what I am reading from Lyle. (Supplements Part 1 | BodyRecomposition - The Home of Lyle McDonald)
I am also considering adding b12 and iron since Lyle believes that are lacking in a vegetarian diet, and are poorly absorbed unless you eat red meat.
I won't considering supplementing any iron until I do my blood test and see where I am at with that.

What do you think?

 

[Built]

This all sounds great.

Do switch to barbell deads. I'm glad to hear of your progress.

Re RFL - no need for now. You're doing great. Why crash diet if you don't need to? (Although, if you need to, you're correct, this is the right way to go).

How do you feel?

 

[Kenny537]

I feel fine - maybe a little back soreness (probably from the squats today).

The diet allows me to feel satiated. More so when I eat an omelet from the egg whites rather just gulping down the liquid.

Also I really love the leangains IF 16/8hr approach - I just eat roughly from 3-11 PM every day .. it is super convenient!

 

[Built]

Isn't it just so much EASIER? I mean, I'd rather feel full part of the day and hungry part of the day, than underfed and frustrated ALL day!

I'm glad you're coming along so well with this. Way to drink the koolaid.

 

[Kenny537]

I usually don't even feel hungry until later on in the day anyway, so it is a breeze for me .

I have a concern about my workout and a question about my diet.

EXERCISE:

I am concerned about my form for squats and dead lifts. I am not even sure what kind of squat I am really doing. I just make sure to keep my back straight and slightly arched back, use my hip as a hinge, stick my butt out, and go down. I started off by watching YouTube instructional videos. I am still feeling it in my lower back afterwards, although I think my entire back is also starting to feel a little sore, which is good right? Should I buy one of those belts that I see people with?

I read Lyle’s article here: Beginning Weight Training Part 3 | BodyRecomposition - The Home of Lyle McDonald and he talks about how 99.9% of people do their squats wrong and don’t have decent form.

Reading that really made me self conscious about my form when I was squatting yesterday and it probably affected my performance. Same goes with RDL. I tried RDLs on the barbell for the first time. I think I do those better than the squats at least.

DIET:

So I think what I have been doing is a high end moderate deficit. I am not as concerned about such a high deficit because I am reading that you won’t really lose much LBM at a high body fat %. To make things even, let’s say I am at 160 lbs. Multiply by 14 and my maintenance would be about 2200 calories. I am eating at about 1600-1700 calories a day. This is about a 23-27% deficit.

I want to know what you think about high calorie/carb refeeds. I am still reading about it, but I get the impression from Lyle that there are a lot of benefits to it in terms of hormonal changes (raising leptin levels temporarily is one benefit I am reading about).
Bodyweight Regulation: Leptin Part 6 | BodyRecomposition - The Home of Lyle McDonald

Would you recommend someone in my situation incorporate high calorie/carb refeeds into their diet plan? If so, what would you say the frequency/amount should be? Right now, I think I have done this a couple times – every other Saturday I kind of regard as a sort of cheat day. He also mentions full diet breaks.

I don’t think it’s really that important right now since Lyle mentions that leptin drops more and more as one gets leaner and leaner. Since I am not tremendously lean, I don’t think it is as critical or should be incorporated as frequently. Also, he mentions that IF’ing may somehow help with this as well, so that is good for me.

Thanks!

 

[Marat]

Get a belt. I'd recommend a single-prong one from EliteFTS or Inzer. Regarding your form, post a front and side video and we'll straighten your technique out.

 

[Kenny537]

Sorry, I've had a busy week moving to the city.

I took a few videos last week which I'll post sometime soon. The good news is that I am down to 160 lbs now! I gained a little bit (from 162 to 163 last week), which I assume was water weight, and then after eating lots of carbs this past weekend (mmm taco bell), it dropped down at least 2 lbs! I think Lyle describes this as a "whoosh"

 

[Built]

That is indeed a "whoosh".

Nice!

 

[Kenny537]

UPDATE:

158.8 lbs!

Get a belt. I'd recommend a single-prong one from EliteFTS or Inzer. Regarding your form, post a front and side video and we'll straighten your technique out.

I have not purchased a belt yet but I did take a few videos:

MEGAUPLOAD - The leading online storage and file delivery service

The green shirt squats were a couple weeks ago - the black shirt was last saturday. Hopefully you see a slight improvement in form with the black shirt because I got some advice to keep my head up and feet wider (I was not doing this during the green shirt video). I also took a video of Romanian Deadlifts.

DIET

SuperPump is about to run out - I'm going to try an EC stack now for pre-workout. I figured just getting the ephedrine/caffeine pills from Walgreens. Unless there is a more economical way to buy it in bulk somewhere? For dosage, I am going to try and work up to Lyle's recommended dosage of 20mg E + 200mg C taken 3x a day for 60/600 daily total.

I'll start out with only 1 dosage per day of 10mg E + 100mg C.

Should I take this daily or just for pre-workout on days I exercise (3x a week)?

Thanks!