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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Today's food.

12 caps
10 pts H2O
rotisserie chicken/rice cakes/broccoli/carrots
Metabolic Drive/oats/pb2/cocoa

My guess for total calories is around 3500. 240g protein 315g carbs.

Today's work:
Workout: Squat
A Squat @ 260: 3/3/3/3/3 280: 3/3/3/3 300: 3/3/3/3
B Squat @ 260: 3/3/3/3/3 280: 3/3/3/3 300: 3/3/3/3
C OHP @ 120: 3/3/3/3/3 115: 3/3/3/3 130: 3/3/3/3
D One Arm Supinated Pull-downs @ 5RM: 60 total reps per side

Biceps, lats, and upper back are all fried from those pull-downs. Awesome. Arse is a bit sore from all the squats.

I just redid the calorie calculations, and I wonder if I underestimate the chicken? Maybe I'm at more like 3800?

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

I'm getting hit pretty hard with a nasty cold right now. I feel totally drained and lifeless, and green stuff just keeps leaking out of my head. I can deal with that, it's the dead feeling along with muscle aches that are killing me. Consequently, no ab shredder yesterday.

Here's food:

6 caps
8 pts H2O
tuna/rice cakes
turkey sausage/almonds

3090 calories, 144g protein, 200g carbs

I also chugged some BCAAs throughout the day, so I'm probably at more like 200g protein.

I woke up this morning still feeling pretty bad. We'll see how the day goes. If nothing else I can do a somewhat extended fast and drop some water weight.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Also, I feel like I'm looking a little puffier. Not as much definition as earlier in the week. Hmm.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

In the hour since I've gotten up and started moving around I feel better. Back to the gym.

Edit: mopping the mat tired me out. Maybe I'm not as well as I think. F it. Sprints first, lifting later, lots of carbs. Whatever doesn't kill you right?

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

So I dragged my ass outside to do the ab shredder. I felt terrible while I was doing it, but felt a little better after.

Food so far today:

6 caps
BCAAs
4 pts H2O
tuna/rice cakes

So far 1400 calories, 94g protein, 140g carbs. I had a scoop of BCAAs right before the sprints, so basically fasted.

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Hip Scar
Level 100

Join date: Feb 2007
Posts: 1482

I'm in for the progress! Liking the sprints!

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Thank you. Your progress has been very motivating for all of us, what with your black box photos and whatnot.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

So I cut today's work a little bit since I'm still feeling pretty under the weather. There should have been 12 more work sets on the bench, plus chin-ups. Tomorrow I guess.

Workout: Ab Shredder

Workout 2: Bench
A Squat @ 260: 3/3/3/3/3 280: 3/3/3/3 300: 3/3/3/3
B OHP @ 120: 3/3/3/3/3 125: 3/3/3/3 130: 3/3/3/3
C Bench @ 210: 3/3/3/3/3 215: 3/3/3/3 220: 3/3/3/3
D Band Pulls for upper back w/ hold: 80

So D should have been exactly the same as C, E should have been chin-ups with a hold at 70lbs on the belt (56 total reps), and F should have been the band pulls. I'll have to make it up tomorrow.

All in all I feel like 2 solid training sessions is productive despite illness.

Today's food:
12 caps
BCAAs
9 pts H2O
tuna/rice cakes
Metabolic Drive/oats/cocoa/pb2

3260 calories, 301g carbs, 204g protein

Probably could have benefited from more calories, but for the moment I'm full.

* Sidenote: I'm seriously thinking about going back to 12 caps a day. After all, July is almost upon us.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Since I still feel like crap today, I'll take the day off. I measured my waist though and I lost half an inch in a week and a half. Holy F man. That's with increased carbs. Nice.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Little update: haven't trained since Friday. I've been feeling progressively worse. Right now I feel fucking terrible. I haven't been regulating food intake, just eating a lot in the hopes that it will speed recovery. In the past few days I'm sure I've put on a bit of water weight. Hopefully I'll recover soon, this is getting old fast.

Just to reiterate, Saturday I didn't weigh in but I measured my love handles. Previous measurement was 36.75. This past Saturday was 36.25. Needless to say I was happy with that. Still got a ways to go before I'm lean enough for vacation. My final test to see if I need more extreme measures will be Sunday June 3rd. Where I am on that day will determine if I need a V-diet-esque intervention.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Finally starting to feel human again. Yesterday I did the ab shredder and food was back to normal, around 3100 calories, 220 g protein, and 200 g carbs. Baring some horrible relapse I'll lift today.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Finally feeling good enough to get back in the gym.

Today's work.

Workout: OHP
A Squat @ 260: 3/3/3 285: 3/3 305: 3/3
B OHP @ 125: 3/3/3 130: 3/3 135: 3/3
C OHP @ 125: 3/3/3 130: 3/3 135: 3/3
D Bench @ 215: 3/3/3 220: 3/3 225: 3/3
E Supinated Mid Row w/ 2 sec hold 130: 40 total reps
F Chest Pulls w/ 2 sec hold @ 110: 30 total reps

Today's food:
12 caps
10 pts H2O
BCAAs
rotisserie chicken/rice cakes/cabbage/carrots 180g carbs
Metabolic Drive x 3 scoops/oats x 2.5 cups/cocoa/pb2 115g carbs

My guess for calories is around 3700-3800 is the chicken is as high as I think, around 210g protein, 305g carbs.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Today's workout was the ab shredder.

Today's food:
6 caps
8 pts H2O
BCAAs
tuna/rice cakes
Metabolic Drive/cocoa/pb2/egg/hippie tortillas

3160 calories, 221g protein, 220g carbs

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

I need more veggies.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

I'm going to try an experiment today, 3 doses of 4 caps just like before. I want to see how hard it is to keep calories where they need to be for fat loss while keeping the carbs up.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

So far in today's experiment (eating breakfast) I prefer skipping it. I do get stomach grumbles in the morning, but now that I've eaten I feel sort of weighed down. I think I'll keep working with 2 meals and either 1 or 2 doses of 6 caps depending on carb needs for the day.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Okay, didn't really track intake much on Saturday. I just slept a lot. Still feeling a little under the weather.

Yesterday's work:
Workout: OHP
A OHP @ 125: 3/3/3 130: 3/3 135: 3/3
B OHP @ 125: 3/3/3 130: 3/3 135: 3/3
C Bench @ 215: 3/3/3 220: 3/3 225: 3/3
D Squat @ 265: 3/3/3 285: 3/3 305: 3/3
E Band Pulls w/ 2 sec hold: 80 total reps

Also did a 15 mile bike ride in a hilly park (Valley Forge).

Food
11 pts H2O
Anaconda/SWF
Metabolic Drive/buckwheat flour/cocoa/pb2
rotisserie chicken/rice cakes/cabbage/carrots
blueberries/hippie wraps

Total calories I think around 3800-3900. Total carbs around 375, I think protein was around 220 or so.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

My schedule today was retarded. 20 after 10, just got home, been working since 6 this morning. I didn't get the ab shredder in today so I'm a bit upset about that. I didn't have time to sit down and eat. I'm going to go eat now, I took 6 caps about an hour ago.

Edit: food today was 4 bubbba burgers, rice cakes, cabbage, carrots, and 4 of those hippie wraps (yes they do have wheat, but I haven't noticed any ill effects).

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

I'm going to train twice today since I missed yesterday. Just finished lifting.

Workout: Squat
A Squat @ 265: 3/3/3 285: 3/3 305: 3/3
B Squat @ 265: 3/3/3 285: 3/3 305: 3/3
C OHP @ 125: 3/3/3 130: 3/3 135: 3/3
D Chins @ 70 w/ 2 sec hold: 36 total reps

I haven't moved the weight up on any of my pulling movements because I'm focusing on improving the hold instead. I'm going for a solid 2 seconds every single rep.

Food today:
12 caps
12 pts H2O
BCAAs
Anaconda/SWF/1 scoop whey
tuna/rice cakes/mixed greens
Metabolic Drive/egg/cocoa/pb2/rice cakes

3350 calories 245g protein 356g carbs

Second session today was brief, 100m sprint x 4. My work capacity isn't back to 100% yet from being sick. I'll do the same thing again tomorrow, worked pretty well I think.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Still hungry. I want to lift more. I forgot to mention I did some overhead band holds/pull aparts. Felt awesome.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Ok time for some crappy bathroom phone pictures. Front relaxed.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Front flexed.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Back.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Side flexed.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Side relaxed.

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