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View Poll Results: Post-Cut: Which body part would you emphasize to build if you were me?
Chest 2 28.57%
Arms 0 0%
Back 0 0%
Shoulders 1 14.29%
Legs 4 57.14%
Voters: 7. You may not vote on this poll

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  #31  
Unread 05-10-2017, 04:19 PM
bkmacky9288 bkmacky9288 is offline
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Not going to post depletion workouts any longer since I'm just doing non-stop tempo reps for a minute each time and there's no progression. This depletion workout was MUCH harder than the first weeks. Today and tomorrow's nutrition is going to be a 20-30% deficit since I am adding in two more low cal/carb days since I am moving my refeed from the weekend to Monday/Tuesday.

Today's Weight in: 160.8

Today's Nutrition

Pre-Workout: Protein Pudding
Fat: 2.7 Net Carbs: 20.2 Pro: 26.1

PWO: Chicken Wrap with Greek Yogurt and Salsa with Chicken on the side
Fat: 11.4 Net Carbs: 11.4 Pro: 107.8

Snack: Edamame
Fat: 5.8 Net Carbs: 4.2 Pro: 13.3

Dinner: Sirloin Tips, Salmon and Veggies
Fat: 16 Net Carbs: 3 Pro: 56
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  #32  
Unread 05-11-2017, 01:23 PM
bkmacky9288 bkmacky9288 is offline
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Today I read that the concentric phase of a lift is more glycogen depleting than the eccentric. So, I changed my tempo to 3:1 concentric:eccentric. Boy that burn sucks!

Today's Weigh In: 160

Today's Nutrition

Pre-workout: Cottage cheese with Cantaloupe and half a Clif Bar
Fat: 3.7, Net Carbs: 38.5, Pro: 33.8

PWO/Dinner: Salmon Wrap, Chicken Stuffed Poblano Pepper, Frozen Berries, and a Pork Chop
Fat: 28.2, Net Carbs: 22.2, Pro: 148.4

Totals: Fat: 31.9, Net Carbs: 60.7, Pro: 182.2
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  #33  
Unread 05-12-2017, 12:41 PM
bkmacky9288 bkmacky9288 is offline
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Today's Weigh in: 159

Not gonna bother with listing out my meals just totals. I also sat my I need to read the rules post.I need to read the rules post.I need to read the rules post. down gaming all day today. I'll be running around plenty the next few days given graduation parties and mothers day at the restaurant.

Fat: 33.5, Net Carbs: 55.6, Pro: 163.5
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  #34  
Unread 05-13-2017, 10:50 AM
bkmacky9288 bkmacky9288 is offline
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Today's Weigh In: 158.2

Weight keeps coming off...and with the EC stack and IF hunger isn't too bad at all!

Training will be running my I need to read the rules post.I need to read the rules post.I need to read the rules post. off again today at work.

Totals: Fat: 29, Net Carbs: 23.6, Pro: 161.1
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  #35  
Unread 05-14-2017, 07:02 AM
bkmacky9288 bkmacky9288 is offline
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Oh it's Mother's Day...I have a 12 hour shift ahead of me at the $hite show...I mean restaurant. ahem. Yea it's not legal to go without a break for food, but ya know the truth is...the truth is is that we will work through the whole day without a food break and our time sheets will just be edited to accommodate the legality of it all. As it pertains to training I will be on my feet hustling the whole time through and not have time to eat until I get home...MAJOR deficit today

Weight has been falling off...definitely depleted and still have my tension workout tomorrow morning, then some carbs..FINALLY!

Today's Weigh in: 156.8
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  #36  
Unread 05-17-2017, 06:34 AM
bkmacky9288 bkmacky9288 is offline
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Weigh in Morning o'Refeed: 156.6

Morning after 1st half: 160.2

Today's weigh in post-refeed: 164

Weigh in Foods Included: Grilled Cheese, Turkey sammiches, Bagels, ice cream cereal bar, rice cakes, and some candy. My wife and I went to the movies and as my popcorn substitute I had 15 rice cakes crushed in a zip lock bag and had a separate bag with a serving of gummy lifesavers, skittles, and starburst. Candy lasted through all previews and the rice cakes lasted through hour and a half movie with non-stop eating.

ALL of my lifts felt a ton stronger leading into the refeed. Did at least 1 more rep for each exercise I did. Pretty happy about that. Weight has been steadily declining each day, but I'm not sure if I see it via pictures. Today is the power workout s I'm looking forward to see how this goes.
Attached Images
File Type: jpg Before Back.JPG (28.8 KB, 14 views)
File Type: jpg Before Front.JPG (28.7 KB, 20 views)
File Type: jpg Before Side.JPG (27.6 KB, 9 views)
File Type: jpg After Front.JPG (27.4 KB, 28 views)
File Type: jpg After Side.JPG (27.4 KB, 12 views)
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  #37  
Unread 05-19-2017, 09:59 AM
bkmacky9288 bkmacky9288 is offline
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No Training
Yesterday's Weigh in: 160
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  #38  
Unread 05-19-2017, 10:02 AM
bkmacky9288 bkmacky9288 is offline
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Weight: 159

Workout: Depletion

Nutrition: 1200. Fat: 31, Carb 50, Pro: 180
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  #39  
Unread 05-20-2017, 06:33 AM
bkmacky9288 bkmacky9288 is offline
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Weight: 157.6

Training: Depletion
For depletion workouts I have decided to do different exercises for mostly each set of a body part since selection isn't the most important over varying angles and intensity to deplete glycogen. So, I've been enjoying rotating exercises and using a 3-4 second concentric phase with a controlled eccentric for each lift.

Nutrition: Low Carb/Cal
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  #40  
Unread 05-20-2017, 01:46 PM
bkmacky9288 bkmacky9288 is offline
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Quote:
Originally Posted by bkmacky9288 View Post
Weight: 157.6

Training: Depletion
For depletion workouts I have decided to do different exercises for mostly each set of a body part since selection isn't the most important over varying angles and intensity to deplete glycogen. So, I've been enjoying rotating exercises and using a 3-4 second concentric phase with a controlled eccentric for each lift.

Nutrition: Low Carb/Cal
Fats: 32.3, Net Carbs: 41.9, Pro: 180.5
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