Mark

Im sure we can help to start moving the fat

What cardio are you doing? Have you got a cut off time for any food in the evening?

KP

Well thats the thing, i was calipered up just before i started and came in at 23% BF. Im 120kg on the nose so that makes me 92.4kg lean mass. Call it 90kg, times by 2.2 to get lbs then by 18 to get cals for maintenance 3546. Im averaging 3200/3300 cals a day, so although not much i am under maint. without even factoring my fairly high level of activity (4-5 sessions a week, 3 of which are big lifting sessions).

In fact.. i just went and stood on the calibrated scales downstairs that measure the weight of helicopter blades so needs to be spot on and i am... dun dun daaaar.. 120.1kg

This is what i dont get, i drastically changed my diet, not a small change, a complete turn around, surely i should see SOME change, even if its initial weight gain or water loss.

The only thing i can think of is that my BF% was way wrong, i thought 23% was low anyway compared to others i know are high teens im a lot fatter, i assumed closer to 30%. Going to use the machine in the changing rooms tonight that does BF% by current. Dont expect it to be accurate but at least if its way off 23% ill know i need to get calipered again asap.

kp1512 wrote:Mark

Im sure we can help to start moving the fat

What cardio are you doing? Have you got a cut off time for any food in the evening?

KP

In all honesty ive not done any in the last 2 weeks due to energy levels while fat adapting, however i think im there and feel no ill effects now so will be doing cardio on wednesday and cardio and core work on friday. 30 mins steady state on wednesday so as to not hammer my glycogen stores too much and 20 mins HIIT on friday to drain the last of it off before the refeed.

Mark

I cant stress this enoug but you need to do cardio....in terms of weight you MAY be holding onto mass or adding small amounts its tough call. In situations as this use your clothes as a way of measuring weight loss (belt nothces etc)

You need to be doing at least 30mins 4-5 times a week.....I know its a pain in the ass...it boring...but youll see it come off....give it a god and say to yourself that for next 14 days, youll do 30 mins ever morning...brisk walking...and youlll see the weight come off....

Yep. Gotta do the cardio big man. Just do it and stop being on some sort of half ass wussy cut.

I think ollie is right and im mentally fighting the idea of losing strength and mass. To make a real difference i probably need to accept i will loose a little of both. Ill do my cardio this week and i think ill start walking to and from work. I mainly drive as i want to get home and away to the gym after work before traffic gets too heavy but i can go a little later and maybe prepare my food before i go.

I need to win the lottery so i dont have to juggle time so much


..oh and up yours Rab you immaculately preened bum weasel

Put it this way

ANY strength or Size you will lose, will came back after you return in 1/8th of the time! Over say 3 months, the loss, if minimal or not, you will see...will be totally irrelevant when you take into account how qucick it comes back

Im just worried ill end up as weak as rab

Marks1972 wrote:I think ollie is right and im mentally fighting the idea of losing strength and mass. To make a real difference i probably need to accept i will loose a little of both. Ill do my cardio this week and i think ill start walking to and from work. I mainly drive as i want to get home and away to the gym after work before traffic gets too heavy but i can go a little later and maybe prepare my food before i go.

I need to win the lottery so i dont have to juggle time so much


..oh and up yours Rab you immaculately preened bum weasel

This is true. Your too fiert of loosing size and strength that you are neither losing fat or gaining strength/mass. This is why i decided to go on a short all out cut and just get it over with!

PS - how many pullups and dips can you do mark?

Dunno mate, never get a chance to do them, whenever i get a rack with the pull up attachments some bastard has already loaded 200-300kg worth of those round wheel things on those long metal pole things so i just mess around with those instead

Marks1972 wrote:Dunno mate, never get a chance to do them, whenever i get a rack with the pull up attachments some bastard has already loaded 200-300kg worth of those round wheel things on those long metal pole things so i just mess around with those instead

Hehe. Good comeback!

I know that you know that I know you do dips though. And in this instance, you are the lesser stag!

Lets just ignore the deadlifting and squatting.

I know, and you know that i know that you know i do dips of a sort, but i know you know i cheat and use a machine

Marks1972 wrote:I know, and you know that i know that you know i do dips of a sort, but i know you know i cheat and use a machine

A machine for tricep dips! I thought you were a harcore powerlifter?

We have a spade shaped bit of metal welded onto a beam which supports the building......post a pic later.

Tuesday 20th May

Diet
No longer logging as im done with the AD approach for reasons discussed elsewhere.

Training
Legs at Next Generation
Movements
Squats - 70kg x 10 (WU), 120kg x 8, 160kg x 6, 180kg x 3, 200kg x 1+Fail
RDLs - 70kg x 10 (WU), 120kg x6, 150kg x 5, 170kg x 3, 190kg x 2
Seated Plate Calf raise - 130kg x 15, 180kg x 12, 230kg x 10, 230kg x 10
Notes : Awful session, so structure, no energy.. first time ive ended a session before i completed the intended movements.

Chin up mate.

Just draw a line under it and start over.

Aye onwards and upwards, dont mind making mistakes so long as i get something out of it and learn from them

Tuesday 22nd May

Training
Back/Traps at Next Generation
Movements
Deadlifts - 70kg x 10 (WU), 120kg x 5, 160kgx 5, 200kg x 2, 220kg x 1, 230kg x 1, 240kg x 1
Bent over Rows - 50kg x 10 x 4
SA T-Bar Rows - Bar+30kg x 10 x 4
WG Pulldowns - 52kg x 10 x 4
Straight arm pulldowns - 7 plates x 10, 9 x 10, 10 x 10, 11 x 10
Shrugs - 80kg x 10, 100kg x 10 x 4
Notes : MUCH better, deads felt strong but didnt push it. Trained with a bodybuilder chap which was exactly what i needed, much lower weight than i usually move but much higher intensity, was soaked in sweat when we were done. Im much happier on carbs.

Plenty of volume there mate,i like it!

You'll probably find that training like that will aid you better for losing fat.

Depends if your priority lies more with training or conditioning.

Youve hit the nail on the head Alex, i need to have a priority and at 25-30% BF, it needs to be reducing said BF and conditioning for the short/medium term at least.

I want to see the muscles ive gained rather than just assuming they are under there as i can move a bit of weight.

I'd go with pretty much the same idea as this back session.

You'll find the weight to use will start to increase soon enough though.

I think as long as i do a decent heavy power movement each session ill placate my ego and then can get on with the proper work

Just a quick note.. still training of course, but doing full body workouts at the mo as im kinda between planned training chunks and spending more time at airports than id like.