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K-Man32
Level 1

Join date: Dec 2008
Posts: 912

You definitely have some size man, when you lean out those lats will really flare.

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StompingHorse
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Join date: Jun 2010
Posts: 420

K-Man32 wrote:
You definitely have some size man, when you lean out those lats will really flare.


Hehe thanks, if I learn how to pose/better camera placement that will also help !

After lean out and my 3 months military bootcamp (No training but running/swimming/climbing during that time ! maybe the last month I will be able to train 2/w) that will be gyno surgery.

Next time I get up in the 230's I want to stay lean, anyway 230 lean at 5'8-9 should be a somewhat good physique.

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coolnatedawg
Level 2

Join date: Mar 2006
Posts: 3099

Military covering the gyno surgery? You don't look to have a very bad case.

You do have some friggin wings tho. That will be sweet to see those things!

Carb cycling/reduction does WONDERS for us bigger guys. I cut my diet to pretty much no more than 100gr protein a day right now and over the past 2 mo I have dropped quite a bit of weight. Down from 275ish to 250ish. If you read that book I sent you, Shelby recommends at least 80gr of carbs/day for normal healthy brain function.

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StompingHorse
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Join date: Jun 2010
Posts: 420

Gyno surgery won't be covered since it's "no harm". In the photos we don't see it really but I have a serious case.

"You do have some friggin wings tho. That will be sweet to see those things!" Thanks !

Yes I did read it all and I will opt for a really low carb approach (60 being the lowest carbs day and 150 in the highest). I've never did a recomp or cut so I hope all goes well, smooth and quick !

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coolnatedawg
Level 2

Join date: Mar 2006
Posts: 3099

I meant cut down to no more than 100gr carbs NOT protein. Stupid me!

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StompingHorse
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Join date: Jun 2010
Posts: 420

First month done, same calories, more strength and easier digestion.

Measurement at the biggest of my belly, not waist. 43' to 40' both taken after workout so fully bloated. Weight is relatively the same.

Now, added fasted morning walk(since I started doing it, I have more appetite and energy day round, don't know why tough). ~30minutes will increase intensity not duration over the next weeks. Will reduce ~175-200 calories daily every week. To reach minus 700 calories at the end of the month. I will also reduce carb-up days from 2 to 1 day a week since I feel really top shape without carbs.

I have taken pics, but since I suck at posing and finding a good table/TV at the right height for a good pic is hard lol ... I will most likely, when starting to really lean down, ask someone at gym to take a video while I do the typical poses so we should see overall progress.

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StompingHorse
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Join date: Jun 2010
Posts: 420

As I said before, 3 months update of my recomp.

235+lbs to 215~217lbs Looks like the change from carbs to fats didn't do that much to me(and for sure a slow calories drop). I honestly tough I would lean out faster. I still have 3 more months to lean out and look like i lift for one day ...

Strength tough is going to the roof, witch isn't bad but my appearance is still poop.

Waist width is reducing at a really slower rate than my belly, still I am really chubby.

Crappy Back double bi + showing my waist and my now 1 inch bigger legs even tough they are still chicken legs.

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StompingHorse
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Join date: Jun 2010
Posts: 420

db

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StompingHorse
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Join date: Jun 2010
Posts: 420

waist

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dday
Level 4

Join date: Jan 2008
Posts: 4575

Good job man, keep up the good work.

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

Thank you dday, but honestly do you see any difference between my 3 months old pics and the now ?

3 more pictures for more critique,

Sloppy "Lat" Spread,
Crap Single front Bi
Back relax

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StompingHorse
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Join date: Jun 2010
Posts: 420

1

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StompingHorse
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Join date: Jun 2010
Posts: 420

2

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

3

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kakno
Level

Join date: Dec 2008
Posts: 2764

It might not be many pounds on the scale, but when compared to your avatar, the difference is pretty big. Good job, keep it up!

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

here to compare with a 3-month old front bi's

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StompingHorse
Level

Join date: Jun 2010
Posts: 420

and my old lat spreds

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trav123456
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Join date: Mar 2009
Posts: 4626

Legs and back look good man

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StompingHorse
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Join date: Jun 2010
Posts: 420

Thank you kakno and trav,

Now what ?

Well I won't reduce the kcals anymore (I am now siting at around 2700/day) but I will increase my training volume and my cardio intensity instead of time.

If anyone as any kind of advice to help, please do post.

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kakno
Level

Join date: Dec 2008
Posts: 2764

StompingHorse wrote:
Thank you kakno and trav,

Now what ?

Well I won't reduce the kcals anymore (I am now siting at around 2700/day) but I will increase my training volume and my cardio intensity instead of time.

If anyone as any kind of advice to help, please do post.


Has your progress stalled? If not, be careful about changing anything. You've lost fat and added muscle, which is fantastic.

Not that I have any experience with this myself, but what you did clearly worked. So don't change too much. I was kind of surprised when ashylarryku hopped on a GVT variation, since what he did before that worked very well.

Not lowering calories sounds good.

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dday
Level 4

Join date: Jan 2008
Posts: 4575

StompingHorse wrote:
Thank you dday, but honestly do you see any difference between my 3 months old pics and the now ?

3 more pictures for more critique,

Sloppy "Lat" Spread,
Crap Single front Bi
Back relax


Sorry I missed this. Yes I do. In the first picture you posted on the last page you had a bit of a muffin top even with your arms raised then on the second picture on this page it appears to be gone and you have a better taper. Maybe just the angle but to me you look leaner.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6731

You've definitely made visible progress man, good work. At this point, if you're still getting stronger while staying at about the same weight (recomp), I say just keep doing what you're doing as long as it keeps working man.

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Chi-Towns-Finest
Level 1

Join date: Aug 2008
Posts: 1473

SH, I noticed a couple of posts on the BOI thread -- do you only train for strength? If so, maybe you can mix it up and do a blend of stength & hypertrophy. There's two simple ways to do that:

A) Mon-heavy upper
Tues-heavy lower
W: Off
Thursday-Chest/Back
Friday-Legs
Saturday-Shoulders/arms

Thr-Sat aim for higher reps (8-20) with more isolation movements.

B) A bodypart split, starting out with a ME compound followed by higher rep isolation movements. Traditional BB training more or less.

If you haven't switched things up a lot maybe it's time to try something new!

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StompingHorse
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Join date: Jun 2010
Posts: 420

Thank you dday and H4M, maybe I was aiming a bit too high. I tough that before march (military bootcamp)I could be really really lean not to say ripped, oh well.

Chi-town, these days I post less in the BOI because I can't put videos anymore, I train for strength yes but my volume is fairly high (overall over the week). A sample week of training looks like :

mon-Ramp up set with quad dominant lift 3-12 rep, leg press reach up a top set with 6-12 reps then do drop set until I can barely walk. + 30minutes of somewhat steady cardio

tues-off

wed-Shoulder Press ramp up 3-12rep, rear/lateral work, ramp with heavy DB's BB or pendlay rows still 3-12 reps. Vertical pull of some sort for volume + machines rows. +30minutes cardio

thurs-arms one top set lift for tri's and bis + 1 isolation lift for volume.

Friday-Hammy/Glute dominant lift ramp up top set 3-12 reps, leg curls + single leg curls for volume (drop set higher reps) +30 minutes cardio

Sat-Chest dominant lift ramp up 3-12 reps and the same set-up for assistance like wed rear/lateral/Heavy Row/Vertical Pull

Sun-arm again like thurs

my carb-up are on Monday and Friday. I pop PRs every training and I can't do my cardio anymore before eating in the morning due to some weird night shift and son's school.

And for what it's worth it takes me 30 minutes to walk to the gym (lol).

Will keep training hard and hope for more improvement in the next months.

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Cephalic_Carnage
Level 5

Join date: Jul 2008
Posts: 8850

What's your macro breakdown right now and bodyweight?

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