HeavyB Recovery and No More Fat Log

[Dannie]

Hip belt squats are awesome, nothing works my quads more than hip belt squats, not even 40 rep sets on hack squat or leg press.

As for the diet one of the rules I go by, whenever cutting or bulking is to avoid meals high in both fat and carbs (both are sources of energy), and to time them throughout the day.
Right now I am lean bulking so if I workout early in the day I have 3- 4 high carbs and protein but low in fat (<10g) meals, and my dinner and before bed meal will consist of fat and protein but no carbs.
However if I workout in the evening I usually start my day with keto meals, and have carbs in the evening (pre and post workout) and another keto meal before bed.

 

[HeavyB]

I might have to order a hip belt and give it a go and see how it works.
I will start working on cutting the fat. The wife wanted to go to lunch today so I am sure I blew it out. Chinese food I am sure is not diet friendly.

 

[HeavyB]

Havent posted in awhile diet is still on track been posting it up on my fitness pal.
I worked Arms on Monday
Worked legs today did zercher squats they seemed work pretty good. Found out he gym is planning on getting hip squat belt machine in the new future helps to be friends with the owners.
Seems like my cycle is kicking in T3 might be little high I cant stop dropping alot after every meal.
I know the increase in TEst is working recovery time is good and the muscles are swelling again with blood. The Deca is helping with my joints I have some knee pain but as soon as I stop the exercise the pain stops.
The scale hasnt moved yet but that seems to be normal anytime I do this.

 

[Dannie]

Hip Belt Squats
No fancy gym equipment is necessary, I do mine in power rack, similar to the one in the picture, I attach dipping belt to the bottom pulley.

 

[HeavyB]

Been a bit slack on the log.
I have worked out all week taking a break today. I am very sore from the workouts and the MMA.. I boxed for 2 hours 2 min rounds Tuesday I can barely lift my arms figured time for a break. I have also been very aware of my diet now and trying to keep it in check. I can tell a difference from the increased test and the deca.
I didnt go to the gym to lift today but I will do MMA tonight.

 

[Dannie]

Not being able to lift arms up does not sound good, don't be afraid to take a day off.
Personally I find that less is more, I have been making much better progress going to gym 3 times a week then on 5 or 6 day splits.

 

[HeavyB]

Been a few days since I have posted I will post a couple pics again in the next few days.
I hit back and biceps this morning was good working out hell being on the pc with my biceps cramping big time.
I did hit the scale at the gym this morning looks like its moved a couple of lbs I am up to 277 now. I do feel a bit better my endurance needs to be better thou I cant run or jog with out getting my heart rate thru the roof.
I am trying to kit cardio at the gym on my days off from MMA... I do feel good about the MMA 10 years since I kicked most everything is still there.
I am going to try to run with my 10 year old in the evenings just got to watch the back.
I started going to PT for my fingers on the right being numb. I got a pinched nerve in my neck.

 

[HeavyB]

I have been pretty slack on this.
I am still running the same cycle but i have added 500mg of npp weekly in.. I am in the second week of the npp I will be dropping the deca soon. I will post up more details tomorrow. I havent slacked any when its came to the gym, or diet just in logging it. My phone hasnt been playing nice with the forum or my fitness pal. I have some new pics I am putting up tonight

 

[HeavyB]

Pics

 

[Dannie]

What is the progress so far?
Body Weight?
Strength?

 

[HeavyB]

Have not touched the scale I will weigh in the Am. Strength is coming back strong very strong. Clothes are fitting much better. I can do 1.5 work with no problem now no rest and leave sore after.


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[rambo99]

No offense brother, but it doesnt look like you have made any progress. It may just be the pics but if you are serious you need to put 100% in cardio and a 110% in your diet.

At your body fat, a diet alone should be enough for you to drop bf.

Not trying to bash or discourage, just trying to give my take and motivate you.

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[HeavyB]

No offense brother, but it doesnt look like you have made any progress. It may just be the pics but if you are serious you need to put 100% in cardio and a 110% in your diet.

At your body fat, a diet alone should be enough for you to drop bf.

Not trying to bash or discourage, just trying to give my take and motivate you.

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No you are not discouraging me I wouldnt aspect people to lie. There is a little change but not much in the camera for sure. I am doing cardio 4 days a week and I have been strong on diet. I should have done measurements. I can tell you I have lose some inches even if it doesnt appear. I am able to wear pants i couldnt before I have also noticed a size increase in my arms and chest.

I havent been too good in the log but I have been going ... I started hard april 27th, 28th so a little in to a month. I was going to weigh at the gym this mornign but I couldnt make it so I did a band workout at home and I will do 2 hr of cardio tonight. I do 2 hrs on tues and thrusday and 45 mon, weds, friday my weekends are farm work so it is what it is.
My calorie intake is about 2500 daily.

 

[rambo99]

Losse clothes is usually a good sign of heading in the right direction. Keep at it!

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[skinnyguy180]

Did back and biceps this morning.. I am feeling the soreness now. .It was a good workout I got to laugh as some young punks trying to mirror box. My 10 year old could have punched them in the face multiple times.

Been tracking food in myfitnesspal that is a normal day for me. Unless we go out to eat.
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first, bgcolor: #2B9ACB"]FOODS[/TD]
[TD="bgcolor: #035184, align: right"]Calories[/TD]
[TD="bgcolor: #035184, align: right"]Carbs[/TD]
[TD="bgcolor: #035184, align: right"]Fat[/TD]
[TD="bgcolor: #035184, align: right"]Protein[/TD]
[TD="bgcolor: #035184, align: right"]Cholest[/TD]
[TD="bgcolor: #035184, align: right"]Sodium[/TD]
[TD="bgcolor: #035184, align: right"]Sugars[/TD]
[TD="class: last, bgcolor: #035184, align: right"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Eggs - Fried (whole egg), 2 large[/TD]
[TD="align: right"]185[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]14g[/TD]
[TD="align: right"]13g[/TD]
[TD="align: right"]420mg[/TD]
[TD="align: right"]188mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sausage Patty - Sausage Patty, 2 patty[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]40g[/TD]
[TD="align: right"]16g[/TD]
[TD="align: right"]130mg[/TD]
[TD="align: right"]3,000mg[/TD]
[TD="align: right"]4g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Coffee - Brewed from grounds, 4 cup (8 fl oz)[/TD]
[TD="align: right"]9[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]19mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Asian Beef Lettuce Wraps, 1/4 lb[/TD]
[TD="align: right"]388[/TD]
[TD="align: right"]24g[/TD]
[TD="align: right"]22g[/TD]
[TD="align: right"]23g[/TD]
[TD="align: right"]69mg[/TD]
[TD="align: right"]580mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - Brown, long-grain, cooked, 0.5 cup[/TD]
[TD="align: right"]108[/TD]
[TD="align: right"]22g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]3g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]5mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Homemade - Shrimp Stuffed Mushrooms, 2 caps[/TD]
[TD="align: right"]102[/TD]
[TD="align: right"]7g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]30mg[/TD]
[TD="align: right"]225mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Cheese - Goat, soft type, 0.25 oz[/TD]
[TD="align: right"]19[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]3mg[/TD]
[TD="align: right"]26mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Deli Counter - Genoa Salami, 3 oz[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]9g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]30mg[/TD]
[TD="align: right"]420mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Cheese - Goat, semisoft type, 1 oz[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]22mg[/TD]
[TD="align: right"]146mg[/TD]
[TD="align: right"]1g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Slow Cooker Chicken Tika Marsala - Paleo, 12 oz[/TD]
[TD="align: right"]490[/TD]
[TD="align: right"]16g[/TD]
[TD="align: right"]11g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)[/TD]
[TD="align: right"]72[/TD]
[TD="align: right"]19g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]1mg[/TD]
[TD="align: right"]14g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]Chiqui - Banana, 126 g[/TD]
[TD="align: right"]110[/TD]
[TD="align: right"]30g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]19g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:[/TD]
[TD="align: right"]2,006[/TD]
[TD="align: right"]120g[/TD]
[TD="align: right"]111g[/TD]
[TD="align: right"]75g[/TD]
[TD="align: right"]704mg[/TD]
[TD="align: right"]4,610mg[/TD]
[TD="align: right"]40g[/TD]
[TD="class: last, align: right"]9g[/TD]
[/TR]
[/TABLE]

i dont understand your table why are carbs separate from sugars?

And 75 grams of protien is one meal for me. Your carbs and fat are way to high IMO. Your trying to lose weight but all you calories are coming from fat? Eat more white meat chicken and eat more meals. chicken and asparagus chicken and broccoli chicken and anything that is not sugar or fat. Then twice a week up you carbs for the day.

 

[Dannie]

No you are not discouraging me I wouldnt aspect people to lie.

That's the 3rd time I see you using aspect instead of expect. I even asked my girlfriend if that's the american spelling.

Losse clothes is usually a good sign of heading in the right direction. Keep at it!

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For me tighter fitting clothes were a sign that I was heading in the right direction until I got myself a tumble dryer. Evil machine shrunk all my t-shirts.

i dont understand your table why are carbs separate from sugars?

I believe that's total carbs and then of which sugar and fiber in last 2 columns.

And 75 grams of protien is one meal for me. Your carbs and fat are way to high IMO. Your trying to lose weight but all you calories are coming from fat? Eat more white meat chicken and eat more meals. chicken and asparagus chicken and broccoli chicken and anything that is not sugar or fat. Then twice a week up you carbs for the day.

Also a good suggestion. Chicken and asparagus or broccoli seems to work very well for many competitors. If it works for them I am sure it will work for you as well.

 

[rambo99]

For me tighter fitting clothes were a sign that I was heading in the right direction until I got myself a tumble dryer. Evil machine shrunk all my t-shirts.

Lol, im purposely shrinking shit now....dryer is on high, not helping ; (

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[rambo99]

Btw it is "expect" not aspect. Aspect is a different word with a different meaning.

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[MI1972]

Ebonics. Come on...


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[HeavyB]

I swear auto correct did it. Which I am from the south.


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[malfeasance]

chicken and asparagus chicken and broccoli chicken and anything that is not sugar or fat. Then twice a week up you carbs for the day.

Skinnyguy, could you elaborate on this? Like several meals of chicken and broccoli five days a week, and add in rice or potatoes two days a week?

 

[skinnyguy180]

Skinnyguy, could you elaborate on this? Like several meals of chicken and broccoli five days a week, and add in rice or potatoes two days a week?

Its basic Carb Cycling. And the Idea behind telling him to use chicken is to avoid unnecessary fat. but you could also replace that with lean turkey, super lean beef or fish pretty easily. But yes you end up eating several of the same meals through out the day and week... Say you eat six meals in a day You will not want to make six different meals every day unless you have no life or job and want to spend all your day in the kitchen. Ill grill a bunch of chicken about twice a week same thing with fish. Twice a week I have high carb days(340 grams) the rest of the week its either low carbs (which for me is 180 grams) or no carbs. Protein I try to keep above 300 grams daily. With the fat I calculate what I need to fill the gap to 3200(recently lowered) calories. So If i ate 300g protein and 340g Carbs I would need to eat about 80 grams fat. Your macros for carb cycling would depend on your goals and you maintenance calories and would be specific to you.

And also for me I try to keep the carbs im eating as whole food as possible. So rice and potatoes mostly... I do eat processed carbs just not a lot of them.

Note: I am far from a bodybuilder or diet expert so whats up there is stuff that I pieced together with a lot of other peoples help and research. Nor do have a crazy ripped physique so take my advice for what its worth. That just has been working for me lately.

 

[Darkhrse99]

I'd drop the sausage and add 3 more eggs for breakfast.


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[Stickmancqb]

HeavyB, any updates on how your cycle is going?