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  #1  
Unread 07-13-2015, 02:30 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default 7th Round of Dieting

Intro:

Here we go again! Messed up maintenance pretty bad. Will refer to it as "dirty bulking period" from now on.
So my dirty bulk went pretty well. I gained 2.5kg in 6 weeks. I guess maybe 0.5 kg could be muscle, so I gained 2kg of fat in that time period. Awesome. Nice. ARRHRHRHRHR

So I will be cutting for the next 10 weeks probably.
Goal will be 72-73kg depending judgement by mirror. Decided against aggressive dieting/ RFL this time because I want to do lots of outdoor activity and yeah, enjoy life a little.

Set up:
  • daily deficit of 500-600kcal
  • loose .5 kg/per week.
  • weight training on M/W/F
  • 2x 30 min LISS @ 65% max bpm on rest days (T/T)
  • 1-2x HIIT
  • 2100kcal, 184p-210c-58f


Start:
Current Physique, morning, unflexed
  • Weight: 78.3kg (7-day average)
  • bf%: 13-15ish
  • 3-Point-Caliper: 6-18-14 = 11%
  • Chest: 102 (+.5)
  • Biceps: 37.5 (+1.5)
  • 2" Above Navel: 84 (+2)
  • Navel: 81 (85 (+4)
  • Belly max out: 90 (+3)
  • Belly sucked in: 82.5 (+3.5)
  • 2" Below Navel: 87 (+3)
  • Hips: 90 (+2.5)
  • Right Tigh: 62 (+1.5)
  • Left Tigh: 61 (+3)
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  #2  
Unread 07-14-2015, 01:17 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 1 day 1

macros: 2483cal, 206p, 263c, 34f

weight: 78.3kg (-0 kg)

notes:

First technique training with my new couch. Pretty awesome, worked on OHP, bench and DL. Afterwards great training session.

Overdid it on carbs a bit though.


week 1 day 2

macros: 2155 cal, 246p, 134c, 64f

weight: 78.2kg (-0.1 kg)

notes:

First time swimming in a long time. Did some backstroke training for 90 min. Brutal.

Overdid it on protein a bit... almost. getting there.

Goal is from now on out to be in these macro ranges:
  • 2100kcal (2000-2200)
  • 184p (174-194)
  • 210c (200-220)
  • 58f (53-63)

Last edited by Schlansky : 07-14-2015 at 01:48 PM.
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  #3  
Unread 07-14-2015, 05:54 PM
WaffleBox WaffleBox is offline
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Join Date: May 2015
Posts: 79
Default

90 minutes of backstroke is quite impressive. I don't do much cardio these days, but back when I ran 10-15 miles every Saturday morning, I still couldn't even swim one lap across a pool without getting winded.
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  #4  
Unread 07-15-2015, 05:34 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

Quote:
Originally Posted by WaffleBox View Post
90 minutes of backstroke is quite impressive. I don't do much cardio these days, but back when I ran 10-15 miles every Saturday morning, I still couldn't even swim one lap across a pool without getting winded.
Thanks, but it was mostly technique training. So not that brutal.


week 1 day 3

macros: 2388cal, 214p, 258c, 53f

notes:

Upped carbs 50g because I trained for around 3h. First technique training for squats, bench, dl and than full body training. Brutal. Probably should have eaten more. But abs.
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  #5  
Unread 07-17-2015, 05:28 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 4

macros: 4080cal, 329p, 418c, 108f

weight: 77.5kg (-0.5 kg)

notes:

Pigged out in a fish restaurant like crazy... but grilled salmon... awesome


week 1 day 5

macros: 2369cal, 155p, 255c, 77f

weight: 77.5kg (-0.5 kg)

notes:

Great training session. Bench technique feels on point, as do front squats and pull ups. Also working on keeping G-Flux up -> 15km of walking

No idea how long creatine starts to increase performance, but I feel better after 5 days already. Maybe placebo, maybe not.
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  #6  
Unread 07-18-2015, 05:18 AM
WaffleBox WaffleBox is offline
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Join Date: May 2015
Posts: 79
Default

Quote:
Originally Posted by Schlansky View Post
No idea how long creatine starts to increase performance, but I feel better after 5 days already. Maybe placebo, maybe not.
The great thing about placebo is that it doesn't really matter. The effect is real, even if the cause isn't.
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  #7  
Unread 07-19-2015, 07:38 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
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I think it is dual effect, on one hand you spend the money on these supplements and you want them to work in your advantage so you unconsciously train perhaps that little harder, then there is also the prescribed effect of those supplements.

I am currently trying out kre-alkylyn this time - "pure-form" of creatine - no bloating or water retention or need for loading.

Will see how this plays out
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  #8  
Unread 07-20-2015, 04:35 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 averages

average macros: 2.970cal (+872), 234p (+50), 287c (+77), 78f (+20)

average weight: 78kg (-.3)

notes:

Wasnt in diet mode mentally. Now I stop with this nonsense.
2100kcal daily.
2 meals + 1 snack.
No more nonsense.
Let's do this.
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  #9  
Unread 07-20-2015, 04:37 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

Quote:
Originally Posted by Neilnacarter View Post
I think it is dual effect, on one hand you spend the money on these supplements and you want them to work in your advantage so you unconsciously train perhaps that little harder, then there is also the prescribed effect of those supplements.

I am currently trying out kre-alkylyn this time - "pure-form" of creatine - no bloating or water retention or need for loading.

Will see how this plays out
No bloating + water retention seems too good to be true looking forward to your review
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  #10  
Unread 07-20-2015, 05:26 PM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

week 2 day 1

macros: 2218cal (+120), 178p (-5), 261c(+52), 36f(-22)

weight: 78.5 kg (+.2 kg)

notes:

Great training session except that I keep stalling at OHP 3x5 42.5-45kg. Quite annoying. Will increase volume after the cut.

Had 2 small beer, so I had to improvise a bit. Only 120kcal over is not that bad considering the fun I had.
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