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  #11  
Unread 07-21-2013, 09:03 AM
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FitDC FitDC is offline
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Looking good. I bet with better photo quality you would look even better.
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"The purpose of our lives it to be happy" -- Dalai Lama

http://www.ultrachiropracticandwellness.com/
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  #12  
Unread 07-21-2013, 04:05 PM
kirby kirby is offline
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Hey thanks Dc will post one soon depleted.

Today 30 min on cross trainer +25 minutes boxing.

Kcal at 1900, but carbs were bit high 200 Ish. Within the recommend, but on the high side.
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  #13  
Unread 07-22-2013, 03:33 AM
kirby kirby is offline
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Wrist is hurting again from the boxing, silly as I been carrying this injury for nearly 2 years.
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  #14  
Unread 07-22-2013, 03:56 AM
Silock Silock is offline
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Quote:
Originally Posted by kirby View Post
Posting on the phone. Carb up went better than last week, didn't eat as much and was still hungry fat totalled at 87 g Ish, tried hard to keep it down but the oatcakes sent me over. Carbs were bang on as was protein. Quite hard to find food s high in carbs, low in fat. Sucrose and fructose were in the limits as well. Have more of an idea on what I can eat for next week, but looked bigger on Saturday was still holding water or fat, not sure around lower back.
Here's my last carb-up, which may help you find some foods that you like that aren't high in fats.

http://www.myfitnesspal.com/food/dia...ate=2013-07-12

I hope that works.

If not, my staples are pretzel chips, pancakes (Aunt Jemima Complete Buttermilk is super low in fat), pasta, fat free Pringles, fat free cream cheese and bagels, and rice cakes (I flavor them up with popcorn flavoring).
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  #15  
Unread 07-22-2013, 05:30 AM
kirby kirby is offline
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Hey Silock,

Thanks thats really helpful, hopefully this is the week I nail it completely.

I have also noticed that I have a bit more of a short fuse in the last couple of weeks and mood seems to shift from good to bad quite quickly. Have done low carb before this, but not 3- 4 days in a row on to of the depletion training.

Or it all be in my head.
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  #16  
Unread 07-23-2013, 02:22 AM
kirby kirby is offline
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Was 2 hours late to gym, didn't help, ended up eating around 1450 kcal. But did cardio for 30 minutes to counteract.

Legs/ Arms

Squat 3x 12: 60, 70, 70
Leg PRess , 25+ 10+ 15, 4x 12=15
Romanian Deadlift 3x 12 60 kg
Leg Ext

Arms
Dips 4 x12-15
BB curl 3 x 15
Preacher 3 x 15
Pushdown 3 x 15
Close Grip bench 3 x 12 45 kg

Went lighter on squat as, I squatted 3 times last week. Hopefully can put up a big number on Thursday

30 minutes Cross trainer
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  #17  
Unread 07-23-2013, 02:38 AM
Silock Silock is offline
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Quote:
Originally Posted by kirby View Post
Hey Silock,

Thanks thats really helpful, hopefully this is the week I nail it completely.

I have also noticed that I have a bit more of a short fuse in the last couple of weeks and mood seems to shift from good to bad quite quickly. Have done low carb before this, but not 3- 4 days in a row on to of the depletion training.

Or it all be in my head.
My wife is doing it at the same time I am. Some days, one of us will have a short fuse like that. On very bad days, we both do. But we realize its just a hormonal thing and don't take it personally. Other people, OTOH, well, there's no telling what they think of us.
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  #18  
Unread 07-26-2013, 11:29 AM
kirby kirby is offline
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Wednesday cardio on a cross trainer.
Struggled on Monday and Wednesday with the low calories. Ended up eating more, by a couple of hundred , but hopefully the cardio pushed me back to 1250 ish.

Thursday

Squat, a new pb 150 x3 with a good spot . Had my bodyfat measured using calipers using the 7 point method and came out at 10.7 %, which means 1 more pound and I should be 10%. Top 4 abs are visible. Will weigh in next week, guessed weight was about 148 to be 10% . This is assuming the calipers are fairly accurate
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  #19  
Unread 08-02-2013, 02:57 AM
kirby kirby is offline
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Haven't logged in a week. Training has been going fairly well. Strength is the same or gone up on legs.

However this on my 4 week, weighed myself after the 3 depletion days and saw 151 lbs, which is where I started !! Pissed me off slightly as was hoping for 149 or at least 150, could be some muscle gain on legs?

Im definitely leaner than when I started 4 weeks ago and strength is higher, but the weight not moving down is annoying, top 4 abs are more pronounced.

I think I measured with the same conditions 2 weeks ago and it was 150 lbs.

Last week I was eating a bit more of depletion days + 200 kcal. But have also been doing cardio about 4 times a week. Monday, Tuesday, or Wed and Sunday.

I think recommended is to 6- 8 weeks, before a break. I want to finish and hit 148 lbs in this cycle, which means 3 lbs of fat loss still need in a maximum 4 weeks.

So options are:


1) Continue on the diet but reduce carbs to 50 -70 g on depletion days and 1200 kcal, not 1300- 1400 as recommended . Increase cardio lengths a bit more and do it on all the recommended days. Maybe don't eat as much on Carb up days, still haven't nailed one.

2) Do something else and probably not reach my goal.

Option 1 I think the diet does work, I just need to do it harder for the next 3-4 weeks as I'm on the final stretch.

Also on a side note, mood is varying greatly. But anger is out of control at points.
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  #20  
Unread 08-05-2013, 02:04 AM
kirby kirby is offline
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Saturday Power

Deadlift x5 -3

90, 110, 140 (5), 157.5 (2)

Chest Db press

15, 30 (6), 37. (5), 40 (5), 42.4( 4) Assisted on last PB first time Ive ever gotten 40's and 42,5 kg up felt ok.

Shoulder press machine 15+ 20 kg
Push press 60, 70 (2), 75 (4) 80 fail

Speed deadlift 8 x 3 (125 kg)

Bicep curl
Dips

Superset
Other things I can;t remember

Cardio 15 run around town.


Sunday

Boxing 35 minutes on bag, 20 minutes on cross trainer.

Calories bang on 1800 kcal, with macros as specified in the book.
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