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KIBBLES N BITS
02-06-2011, 07:24 PM
Hey everybody , like the title says I'm a long time user here that never posted much. I figure it would be a great motivational boost and an excellent source of advice if I started my own log up here. Anyway some info about myself.

I'm 18 years old, 5'11 and right at 201.5 pounds as of today. I'm currently on a cut for the summer under the direction of Shelby Starnes. For my training I follow Jim Wendler's 5/3/1 and I believe I've seen some great gains. I' ll start with some pics of the day I began my cut (this will be my second cut, first cut I went from 275 to 215ish and maintained there for awhile).

Current Stats:

BF% - Unkown
Bodyweight - 201.6 pounds

Deadlift Max - 500
Squat Max - Not tested in months, working off of 365 for my programming
Bench Press - Also not tested in months, working off of 265 for my programming
Military Press - Using a max of 165 for programming purposes, will re-test in 6-8 weeks
And the Pics, these are from Friday, which is 6 weeks into my diet. I can post the starting pics if people are interested.

Front Flexed
http://i1142.photobucket.com/albums/n609/Sam_Sajda/003-2.jpg

Back Double Bi
http://i1142.photobucket.com/albums/n609/Sam_Sajda/002-2.jpg

Any questions don't hesitate to ask! I also plan on uploading some videos of my training as well too, it'd be nice to have technique/form critiqued.

KIBBLES N BITS
02-06-2011, 07:34 PM
Deads Week 1(5's week) 2/6/2011

First workout of the log! Went into today's workout feeling a bit lethargic but I grinded the session out anyway. I currently use the Week 1 (5's) week as a deload and just hit my prescribed reps then move on to the assistance work.

Hang Cleans:
135 x10
160 5x3

Deads:
Warmups 135x5, 225x5
Work Sets 295x5, 345x5, 385x5 (Add Belt)

Snatch Grip High Pulls SS w/ DB Shrugs:
Worked to 175 3x3 for High pulls
Shrugs 100's 4x15 (2 second hold at top)

Front Squat:
135x10, 185x8, 195x8, 205x8

Goodmornings:
135x10, 145x10, 155x10

BB Rollouuts:
4x8

Neck Harness:
30 Pounds, 100 reps in as few sets as possible

Done with week one, cardio tomorrow morning and then my Military Press session starts off week 2 (3's week) on tuesday.

KIBBLES N BITS
02-07-2011, 08:03 AM
Nothing exciting today just the standard AM cardio session.

40 minutes on the treadmill, 3.7 mph 10 incline kept HR 130-140

Military press session tomorrow, looking forward to it

GazzyG
02-07-2011, 08:07 AM
Looking absolutely solid, mate!

Looking forward to watching the progress of your training.

Behemoth
02-07-2011, 11:25 AM
Very lean already. How long do you plan to diet for and what are the long term goals? Bodybuilding oriented? Powerlifting oriented? Just general weightlifting get bigger and strong? Any aspirations at competition in either endeavor?

chevelle2291
02-07-2011, 11:29 AM
Solid build Kibbles. How do you like working with Shelby?

Behemoth
02-07-2011, 11:33 AM
Solid build Kibbles. How do you like working with Shelby?

Quit WBB stalking me. I'm onto you searching my posts and stealing my new journal discoveries...

chevelle2291
02-07-2011, 11:40 AM
Quit WBB stalking me. I'm onto you searching my posts and stealing my new journal discoveries...

http://cloudzilla.net/marathon/wp-content/uploads/2009/03/stalker.jpg

killxswitch
02-07-2011, 12:40 PM
Subscribed. You look great dude. Good luck and let us know what your goals are. Seems like you're pretty serious about something if you've hired a nutritionist/trainer.

KIBBLES N BITS
02-07-2011, 03:14 PM
Very lean already. How long do you plan to diet for and what are the long term goals? Bodybuilding oriented? Powerlifting oriented? Just general weightlifting get bigger and strong? Any aspirations at competition in either endeavor?

In regards to the duration of the diet I have 10 weeks left with Shelby in which I plan to get to hopefully around 185 pounds, thats the plan anyway. I really haven't ever considered competing at any level and at the moment I really doubt i'd have the time (Pharmacy Major), I just really enjoy improving over time so I would say my main goal is to become just bigger and stronger in general.

My long term goals are a 600 pull, 500 squat, and a 365, and a 245 military press by my 20th birthday (June 2012). As for the short term, 185 and under 10% bodyfat by June 1st of this year, once the summer is over I'll decide whether to bulk in the fall or stay lean (leaning towards a bulk already lol).


Solid build Kibbles. How do you like working with Shelby?

I've only been working with Shelby for 6 weeks as of now but so fat it's been pretty awesome. I saved nearly all of my money from last year and finally got enough around Christmas to finally hire him. The diet is really straight forward and simple, I cook all of my food on weekends and then bring it up to college with me for the week so that should help explain the ease. The only thing I dislike is the cardio haha i just hate hate hate cardio for some reason but I suck it up and get it done, it's worth it. Oh and no cheat meals :(

chevelle2291
02-07-2011, 03:54 PM
Where you going to school at?

KIBBLES N BITS
02-07-2011, 06:07 PM
Where you going to school at?

I'm at Wilkes University right now, private school in PA. Considering trying to transfer into Pitt next year, have to see how everything plays out though

KIBBLES N BITS
02-08-2011, 12:25 PM
Military Press Week 2 (3's week) 2/8/2011

15 minute warm-up

Military Press
-Warm up, 45x8,95x3
-Work sets, 125x3, 145x3,160x5 (Add Belt)

Pull Ups (all from dead hang)
8x8 and than 2x8 assisted, really wanted to hit 10x8 today but hey there's always next week, I usually just spread these throughout the entire session

Incline Barbell Press (ring finger on the ring)
185x8, 190x8, 195x6, 155x10

-Just added these last week so still getting used to it

Floor Press (work to a heavy set of 6, pinky on the ring)
155x6, 170x6, 185x6, 200x6, 215x6, and then 225x3 just to test it out

- I just started doing these the past 2 weeks as well so I don't expect to be moving much weight yet

Barbell Curl with Fat Grips (short rest periods between sets, between 30-45 secs)
4x12 @ 75 pounds

- I make sure to keep a good slow tempo on these

DB Hammer Curls immediately after the BB Curls
35x12 and then worked down the rack to the 20's, finished with the 45's for 6 each arm

- Also use a very controlled tempo here

Finished the workout with my cardio, 40 mins on the tread @ 10 incline and 3.7 mph.

Today's sessions gets a 6/10, I'm not much of a morning workout person but this wasn't half bad, nothing spectacular either though.

Got to the gym today and my triceps were randomly sore, no clue as to why but I figured eh what the hell lol and got started. I also learned that doing my cardio post workout is about 20 times more enjoyable than the fasted AM cardio, for some reason I can just zone out and time seems to fly right after my lift. In other news, Squats tomorrow and I'm looking to get some serious work done

KIBBLES N BITS
02-09-2011, 03:40 PM
Squat Week 2 (3's week) 2/9/2011

Started the day off with my fasted AM cardio, 40 minutes treadmill 10 incline @ 3.7 mph, HR kept between 130-140

Hit the gym at about 3:30 and got to work.

15 minute Warm-up

Squats

45x10, 135x6, 195x3, 250x3, 290x3, 335x7

Squats w/ 40 pounds of chain weight per side
225x8, 245x8,265x8, 285x8 (PR) (365 pounds at top)

Finished off with 225x20 straight weight, made sure these were nice and deep

Goodmornings
135x10,140x10,145x10,150x10, 155x10

Leg Press
Worked from 2 plates per side to 5 plates per side for 10 reps a set

DB Lunges
45x1 set to failure, around 11 steps per leg

Hanging leg raises SS with Cable crunches @ 100 pounds
4x15 each

Neck Harness
30 pounds, 100 reps in 3 sets

Today's workout rates at an 8/10, I felt like I got better and that's always my goal so mission successful, now i'll be crying when I do cardio tomorrow :drooling:

chevelle2291
02-09-2011, 04:20 PM
Very nice squatting.

Munky
02-09-2011, 04:52 PM
good luck with the journal!

killxswitch
02-09-2011, 10:02 PM
Serious squatting volume.

KIBBLES N BITS
02-10-2011, 11:14 AM
Nothing much to report on my days off except the cardio work.

AM Fasted Cardio
40 mins, kept HR at right around 140

KIBBLES N BITS
02-11-2011, 03:42 PM
Bench Week 2 (3's Week) 2/11/2011

Started the day with AM Fasted Cardio 40 mins HR kept between 135-145

Got to the fitness center at around 3:00

15 Minute Warmup

Bench Press (Ring finger on rings)

Barx10, 135x5, 195x3, 220x3, 250x4.5

My bench blows, it's always been what I consider my weakest area and I'm still trying to figure out how to get it moving, eventually I'll work it out. While I was bulking in the fall I hit 240x12 but I'm 20 pounds lighter now so I'm guessing it's an issue of leverage as opposed to strength.

Bench Press with feet on bench
175 5x10, worked my grip out on each set

Example) 1st set pinky inside ring, 2nd set pinky on ring, 3rd set ring on ring, 4th set middle on ring, 5th index on ring

DB Row
85 5x10, 100x8 (PR)

Single Arm DB Row SS w/ Diamond pushups

Rows 95 8x8
Set of diamond push ups in between each set, 8x10

Seated DB Lat Raise
15 4x15

Band Tricep Pushdown
3x20
DB Hammer Curl
30 4x12, very strict

Barbell Rollout
4x10

Neck Harness
30 1x50, 2x25

Just realized I did what I consider a ton of volume lol, didn't seem like that much when I was at the gym. 7/10 today, would've really liked to hit 6 reps on the bench. Have tomorrow off and then I'll have to make up for missing the bench reps by killing some deads on Sunday, I <3 Deads

KIBBLES N BITS
02-12-2011, 01:00 PM
2/12/2011

AM Fasted Cardio
40 minutes HR around 130

KIBBLES N BITS
02-13-2011, 08:58 PM
Deads Week 2 (3's Week) 2/13/2011

15 Minute Warmup

Hang Clean
45x5, 95x3, 135x3, 175 4x3

Deads Conventional Stance
135x5, 225x3, 320x3, 365x3, 410x4 Add belt ( Left one in reserve)

Decided to hop on the 20 rep deadlift bandwagon and managed 275x20 (resetting each rep, no belt)
- Last 5 reps killed my hamstrings and abs, pretty serious stuff

Snatch Grip High Pull
175 3x3
- I really feel this in my traps, there's a video of the owner of Iron Sports Gym doing these, I could link if people would like

Goodmornings
155 3x10

Barbell Shrug
275 4x15
-2 second pause at the top for the last 5 reps of each set

Hanging Leg Raises
2x25

Neck Harness
35 4x25

Did all of this in about 75 minutes, pace was very quick.

Finished with 40 minutes of cardio, HR kept around 130 like usual.

Today was really an interesting session, especially during the cardio at the end. I'm not sure if the caloric defecit is starting to play mind games or what but the entire time I was on the treadmill my body really really wanted me to stop, not sure what was up with that. Anyway after the gym I had a 4 hour Biology review where I felt like complete **** throughout and probably looked like a zombie, maybe I'm getting sick or something but today was just a really bad day and I'd love to eat some normal food, tomorrow makes it seven weeks that I haven't eaten anything other than grilled chicken, oatmeal, and peanut butter, it's hard o get any sort of variety because I can only eat foods that can last the 6 days in the fridge when I'm living in my little dorm. I think the lack of variety is really starting to beat me down, who knows it could be the cardio everyday too. END RANT, ****ty day, keep positive

KIBBLES N BITS
02-14-2011, 11:06 AM
2/14/2011
AM Fasted Cardio
40 minutes HR around 130

Feeling a bit better today, I woke up after a crappy night of sleep with a really sore throat and some rough coughing. Maybe getting sick? Heading to 4 hour Biology lab and then trying to sleep the rest of the day to get better and perhaps some Dayquil.

KIBBLES N BITS
02-15-2011, 01:30 PM
Military Press 2/15/2011 Deload

AM Fasted Cardio
40 minutes HR 135 throughout

I've been feeling really beat up the past few days and also managed to get sick, confirmed when I woke up this morning and hacked yellow/green mucus for 15 minutes. I asked Shelby if I could go ahead and take a deload this week and he gave me the go ahead. I figure it's better to just cut this wave of 5/3/1 short since i'm not at 100% then start the wave over next week. Surprisingly my diet will remain same throughout the deload.

15 minute Warmup

Military Press
45x5, 70x5, 90x5, 110x5

Pull Ups
Did a set of 3 in between every set of my other lifts, ended with 12x3

DB Incline Press
40 3x10

Tricep Band Pushdowns
3x20

Barbell Curl
45 3x10

Cable Abs
100 3x10

Did a whole bunch of static stretching and called it a day. Session completed in around 40 minutes and I barely had a light sweat, hopefully these sessions serve their purpose and get me feeling a bit rejuvenated for next week and following weeks. I plan on doing some more static stretching tonight and perhaps trying out contrast showering.

KIBBLES N BITS
02-16-2011, 03:39 PM
2/16/2011 Squat Deload

AM Fasted Cardio
40 minutes HR 135 throughout

15 Minute Warm-Up

Squats
Bodyweight x10, 45x5, 145x5, 180x5, 215x5

Goodmornings
75 3 x10

Band Pull-Aparts
4x15

Planks
3 x 1 minute

That was it, trying to keep my time in the gym short and just really focusing on trying to rehab and feel better for next week. I finished up with about 20 minutes of stretching which felt great. Also, I tried out the contrast showering last night and it felt pretty good, I did 1 minute hot per 1 minute cold for 10 minutes, started with cold and ended with cold. Tonight I'm going to do the same except finish with hot and see how that feels. Then some more stretching and bed, I'm off for a nap now, I think I'll have all the sickness out of me by the weekend :clap:

Oh and if people are interested I could post up my diet, what I eat and when. Need some feedback there, I don't want to bore people anymore than is necessary lol

bradley
02-16-2011, 03:56 PM
You seem to be on the right track. Your strength and dedication is very admirable, but it seems as though you might need an extra rest day in somewhere. I would be interested to see your diet. Good work though, and your lifting is impressive!

KIBBLES N BITS
02-16-2011, 06:19 PM
You seem to be on the right track. Your strength and dedication is very admirable, but it seems as though you might need an extra rest day in somewhere. I would be interested to see your diet. Good work though, and your lifting is impressive!

Hey thanks for the words man, I agree that an extra rest day would probably be very beneficial but I think Shelby is still trying to figure out just how far we can push each week. I'll start posting up what I eat in the day, here's what I have for today.

Meal one Post Cardio

2 packets of Quaker Weight Control Oatmeal
5 oz Grilled Chicken

Meal Two Pre-Workout

2 slices Ezekiel Bread
5 oz Grilled Chicken

Meal Three Post-Workout

3 slices Ezekiel Bread
5 oz Grilled Chicken

Meal Four

5 oz Grilled Chicken
1 TS Natty PB
3 fish oils

Meal Five

5 oz Grilled Chicken
1 TS Natty PB
3 fish oils

Meal Six

5 oz grilled chicken
3 Fish oils
3 Evening Primrose Oil

bradley
02-17-2011, 03:49 AM
I agree that an extra rest day would probably be very beneficial but I think Shelby is still trying to figure out just how far we can push each week. I'll start posting up what I eat in the day, here's what I have for today.

I agree. Since you are working with a coach just go with it. I am sure he knows what he is doing and will dial it back if your progression stalls. Diet looks good, but do you ever get tired of it? I know you said you currently live in a dorm and can't cook fresh every day. When I was in school I used to eat boiled eggs like they were going out of style,

KIBBLES N BITS
02-17-2011, 06:51 PM
I agree. Since you are working with a coach just go with it. I am sure he knows what he is doing and will dial it back if your progression stalls. Diet looks good, but do you ever get tired of it? I know you said you currently live in a dorm and can't cook fresh every day. When I was in school I used to eat boiled eggs like they were going out of style,

Yea that's the plan for now.I trust Shelby will make changes needed and he learns a bit more about my body. Oh yeahhhh I def get tired of it, but there's not much I can do it about so there's no sense in worrying about it. I agree eggs are awesome except when I eat eggs I can only eat the whites and boiled egg whites aren't particularly tasty.

2/17/2011

AM Fasted Cardio
40 mins HR between 130-140

Diet for the day

Meal One
One pack of Quaker Weight Control Oatmeal
5 oz Grilled Chicken
Fish Oils

Meal Two
2 slices Ezekiel Bread
5 oz Grilled Chicken
Fish Oils

Meal Three
5 oz Grilled Chicken
1.5 TS Natty PB

Meal Four
5 oz Grilled Chicken
1.5 TS Natty PB

Meal Five
5 oz Grilled Chicken
1.5 TS Natty PB

Meal Six
5 oz Grilled Chicken
Evening Primrose Oil

KIBBLES N BITS
02-18-2011, 08:48 PM
2/18/2011

Bench Press Deload

AM Fasted Cardio
40 mins HR between 130-140
15 Minute Warm Up

Bench Press
110x5, 140x5, 165x5

Pull Up
10x3

Band Pushdowns
3x20

Push Ups
3x10

Band Pull Aparts
4x15

Barbell Rollout
4x8

Done, another quick session to get the blood flowing. This took about 40 minutes and I finished off with 20 minutes of stretching. I also did 10 minutes of contrast showering once I got back to the room. I think that this deload and rehab work is helping, I'm FINALLY starting to feel kinda alive again . Just have cardio tomorrow morning and then a deadlift deload on Sunday. Hopefully I'm at 110% for the start of next week.

Diet for the day

Meal One
One pack of Quaker Weight Control Oatmeal
One piece Ezekiel Bread
5 oz Grilled Chicken


Meal Two
One Pack of Quaker Weight Control Oatmeal
5 oz Grilled Chicken

Meal Three
3 pieces Ezekiel Bread
5 oz Grilled Chicken

Meal Four
5 oz Grilled Chicken
1 TS Natty PB
Fish Oil

Meal Five
5 oz Grilled Chicken
1 TS Natty PB
Fish Oil

Meal Six
5 oz Grilled Chicken
Evening Primrose Oil
Fish Oil

KIBBLES N BITS
02-19-2011, 10:22 PM
2/19/2011

Fasted AM Cardio
40 Minutes HR 130-140

Lots of stretching

Just a day of cardio nothing exciting. Deadlift deload tomorrow afternoon which I'm looking forward to, I'm starting to feel a lot better and think my sickness is subsiding a bit. Still have some mucus but it should be gone for my first heavy day back which is Tuesday. A

Since I'm home for the week I decided to do some experimentation and created the most awesome tasting protein pancakes EVER. They taste exactly like a big stack of pancakes covered in maple syrup in butter but the macros are awesome, I really needed something like this and I'm going to eat these every weekend I'm home and have access to the stove. Here's the recipe! I'll post some pics up tomorrow of the process

-One packet of Quaker Weight Control Oatmeal, Maple Syrup and Brown sugar flavor of course!

-One scoop of high quality protein powder, I used TrueProtein Penaut Butter Cup flavor but any flavor should be fine.

-One Half Cup of egg beaters, can probably substitute egg whites

Step one: Prepare the oatmeal, follow the directions on the package/box. THIS IS THE MOST VITAL STEP TEAM! This is what gives the pancakes a great fluffy texture. So throw the pack of oats in a large glass bowl, add 3/4 cup HOT water and nuke it for 2 minutes.

Step Two: Stir the oatmeal immediately out of the microwave

Step Three: Add the protein powder to the PREPARED oatmeal in the bowl, then add the egg beaters

Step Four: Grab a whisk and go to town, make sure it's mixed well and the powder is absorbed

Step Five: Apply a generous amount of non-stick cooking spray to your pan/griddle. I used a medium-hot burner temperature and that worked really well.

Step Six: Pour batter onto pan, flip with spatula when the bottom of the pancake if nice and firm

Step Seven: Move cakes from pan to plate and cover in 0 calorie butter spray! Bonus points if you have 0 calorie Walden Farm's Maple Syrup (I was all out...unfortunately)

Step Eight: FEAST!

Macros: This is for the entire batch (mine made three pancakes)

Protein - 48 grams
Carbohydrates - 32g (6g of that being fiber)
Fat - 2g

Finished Product :)

http://i.imgur.com/wafUc.jpg

If anyone tries these out let me know what you think, I'll post some better pics tomorrow after I make these guys for breakfast

bradley
02-20-2011, 05:19 AM
Those pancakes look tasty, and looks like a nice change from your usual diet. Glad to hear you are feeling better.

Behemoth
02-20-2011, 08:31 AM
I'm going to try that recipe soon. Thanks for sharing it man

KIBBLES N BITS
02-20-2011, 05:20 PM
I'm going to try that recipe soon. Thanks for sharing it man

Hey let me know how it goes and what you think of them. Today when I made them I added 2 tsp of baking powder into the mixture and it made them a lot fluffier. To me fluffier = more delicious pancakes lol.

bradley
Those pancakes look tasty, and looks like a nice change from your usual diet. Glad to hear you are feeling better.

Oh they are, I suggest you try them out. Yea it was a nice change, really cheered me up, back to the grind now that I'm up at school again though. Thanks, hopefully I keep feeling better, need to be 110% for Tuesday.

2/20/2011 Deadlift Deload

15 Minute Warm Up

Hang Clean
135 3x3

Deadlift
135x5, 180x5, 225x5, 275x5

Front Squat
135x8

Barbell Shrug
135 3x12

Post-workout Cardio
40 minutes HR around 130

Lots of static stretching afterwards. I really hope this deload serves its purpose and I'll be ready to hit the weights hard for a few weeks.

KIBBLES N BITS
02-21-2011, 03:17 PM
Lots to report today, all of it being good! Phone went off at 5:30 AM, it was a text message letting me know ALL classes for today were cancelled due to snow, 1st thought, hell yeah awesome day I'm going to the gym. Second thing, today is my update day with Shelby, I weighed in at 193.2 pounds this morning. Down big from last week. He replied letting me know I could have a cheat meal this week. At this point I was on cloud nine haha. SO tonight I'm headed to Smokey Bones Barbecue with my mom (yay family bonding) to eat my face off after one of the best workouts I've had to date!

2/21/2011

AM Fasted Cardio
40 minutes, HR around 130

Military Press Week 1 (5's Week)
95x3, 115x5, 135x5, 155x6 (PR), def should have had 7

Pull ups (All from dead hang)
8x8 1x7 1x6

Boring But BIg - Barbell Incline Press
145 5x10, starting here and I'll add 5 pounds each week until I peak

Band Pushdown
5x20

DB Hammer Curl
35 3x12, added fat gripz and did one set to fail with the 25's

Barbell Curl w/ Fat Gripz
75 3x10

Cable Abs
100 3x10

Band Pull Aparts
4x15

Decided that in honor of my first cheat meal I would do some badass conditioning work :evillaugh:
Barbell Complex
- Straight leg deadliftx8, Hang Clean x8, Push Pess x8, Front Squat x8, Barbell Row x8, That counts as one time through
- Went through 5 times with 95 pounds, one minute break between each time through
- I know 95 is wuss weight but I plan to slowly work up with these and get hella conditioned

Plate Push (45 pound plate on ground, put hands on it and push as fast as you can)
6 trips of 40 yards, 50 second break between trips

This workout really changed my mindset that I've been in lately, It's amazing how much a cheat meal can really change your entire outlook. I'm ready to put my nose to the grind and finish these last two weeks of class before spring break AND bust my ass in the gym. I really do feel alive and well, hopefully I stay like this!

Training wise I'm going back to the boring but big approach, I really enjoy sets of 5x10 for some reason and I think it's going to help build some mass. 8 weeks left with shelby and 13 pounds to go, I'm ready to get it done.

I'll make sure to post some pics of the awesome meal that I have tonight, Rhodestown incoming haha :evillaugh:

KIBBLES N BITS
02-22-2011, 06:57 PM
2/22/2011

AM Fasted Cardio
40 minutes HR around 130

Last night was easily the best night I've had in the past 8-9 months. Going out to eat with my mom was pretty damn awesome as lame as it sounds. I started off with an appetizer sampler thing that had egg rolls, chicken fingers, and potato skins. For my meal I had a 10 oz top sirloin, full rack of baby back ribs, loaded baked potato, onion rings, and then half of my moms barbecue bacon cheeseburger that she didn't finish. For dessert a large slab of chocolate cake, a large ice cream sundae from coldstone creamery, 6 donuts from dunkin and about a quart of milk. Ate all of that in an hour, I'm guessing it was around 10,000 calories. Some people have fun going to the bar, toking up a little, my thing has always been food. My entire high school life I was 260+ pounds and I still have the appetite of that 260-280 pound kid....It really blows. Anyway I didn't feel uncomfortable or anything after eating that food, I just ran out of money and time (Shelby only gave me a 60 minute window).

I wish I could go out to eat with friends and family more often, I'm not talking a total binge like I did last night but something like once every two weeks go out and just have a larger than usual meal would make me quite a happy man. That's my goal to one day be able to eat what I want, when I want lol. Food has always been a vice to me

KIBBLES N BITS
02-23-2011, 03:41 PM
2/23/2011 Squats Week 1 (5's Week)

AM Fasted Cardio
40 minutes HR around 130

15 Minute Warm-up

Squat
Bar x 8, 135x5, 185x3, 235x5, 270x5, (Add Belt) 305x10

BBB Squat
185 5x10, Brought my stance in and made sure they were deep, really short breaks between sets
- Will add 5 pounds per week

GHR
BW 6x10

Walking DB Lunge
30's 4x8, big steps and really focused on doing these with good form

Band Pull-Apart
4x15

Planks w/ Feet on bench
5 x 1 minute, 2 x 90 seconds
-Need to find a way to make these more difficult, I don't have a training partner to put weight on my back

Neck Harness
35 4x25

Plate Push
6 x 40 yards 1 minute rest between each trip

Today was a great session, I felt strong and could've went harder on nearly every lift but I don't want to over-do and kill myself this early on. Pretty sure the cheat meal had a lot to do with this session being awesome. All hail the cheat meal!

KIBBLES N BITS
02-24-2011, 07:38 PM
2/24/2011

AM Fasted Cardio
40 minutes HR around 130
-I was sore everywhere during this, contrast showers and stretching before bed tonight for sure

Diet of the day

Meal One
One pack weight control oatmeal
2 scoops protein
3 fish oil

Meal Two
Same as meal one

Meal Three
2 scoops protein
1.5 TS Natty pb

Meal Four
Same as three

Meal Five
Same as three

Meal Six
2 scoops protein
3 fish oil
1 ts extra virgin olive oil

Ran out of grilled chicken so I only have protein powder to eat as my protein source.

bradley
02-25-2011, 03:26 AM
That was a hell of a cheat meal, but it sounds like you earned it. Lifting looks strong as usual.

KIBBLES N BITS
02-25-2011, 09:14 PM
That was a hell of a cheat meal, but it sounds like you earned it. Lifting looks strong as usual.

For sure it was, I think I overdid it quite a bit, it sucks never being full. Im paying for it now though, I woke the morning after at 202.3 pounds, nearly a 10 pound gain lol, i'm interested on seeing my weight on weigh in day monday morning)

2/25/2011

AM Fasted Cardio
40 minutes HR around 130

Bench Press Week 1 (5's Week)

15 Minute Warm-up

Barbell Bench
45x10, 135x5, 180x5, 205x5, 235x5 (This felt so heavy, I just got pissed off and racked it after doing the required reps)
-I have no clue why my bench press is so terrible. My senior year of high school I hit 335 for a triple at 270 BW, ever since dropping to around 200 pounds I just can't bench

BBB Bench
185 5x10
-Starting light and adding 5 pounds a week

DB Rows
95 5x10

Hammer Strength Incline
140 4x8

Hammer Strength High Row
140 4x8

Band Pushdown
5x20

Seated Lat Raise
15 4x15

Hammer Strength Preacher Curl
45 2x10, 55 x12, 65x12, 75x10

DB Hammer Curl
-Worked down the rack

BB Rollout
2x12

Planks (Feet on bench)
3 x 1 min

Neck Harness
35 4x25

This session took right around 70 minutes, seems like I did too much now that I'm typing it out.

KIBBLES N BITS
02-26-2011, 04:22 PM
2/26/2011

AM Fasted Cardio
40 minutes HR around 130

Diet for today:

Meal one
One batch of my protein pancakes
3 fish oils

Meal two
One batch of protein pancakes
3 fish oils

Meal three
5 oz grilled chicken w/ lots of tabasco sauce yay
1.5 TS natty pb

Meal Four
same as 3

Meal Five
same as 3

Meal Six
5 oz grilled chicken
1 ts extra virgin olive oil
3 evening primrose caps

Going to stretch before bed tonight and do some studying for my last week of class before break. Finished the cooking for the week too, 15 pounds of chicken breast. Deadlifts tomorrow woohoo

KIBBLES N BITS
02-27-2011, 08:32 PM
2/27/2011

Deads Week 1

15 Minute Warm-up

Box Jumps (30 inch)
2x5

Hang Clean
95x3, 135x3, 165 5x3

Deadlift (Conventional)
135x5, 225x3, 295x5, 340x5, 385x5

BBB Deads (Conventional)
275 5x10, will add 5 pounds each week

Barbell Shrug SS w/ Neck Harness
275 4x8, 35 4x25

Band Pull Aparts
2x15

Post-Workout Cardio (Sunday is the only day I do cardio post-workout)
40 minutes HR around 130

-Strapped for time today, the lifting took about 60 minutes. My abs were really really sore today when I was doing deads, same with the hamstrings. Decided to just hit the required reps and move on. Last week of class before spring break so I'm really really busy, going to be a VERY draining week.

KIBBLES N BITS
02-28-2011, 05:38 PM
2/28/2011

AM Fasted Cardio
40 minutes HR around 130

-Weighed in at 195.3 today, up two pounds since last Monday. I guess my weak cheat meal really got to me. Anyway my diet is slightly changed up now, dropped 30g carbs from my moderate days. Minor change but should have some effect. Off to the library now to do lots of studying and lab reports now, ahhh the joys of college.

KIBBLES N BITS
03-01-2011, 07:27 PM
3/1/2011

AM Fasted Cardio
40 minutes HR around 130

15 Minute Warm-Up

Week 2 Bench Press 3's Week

Bench Press
135x6, 190x3, 225x3, 245x2 (this was bad and really irked me)
-I'll explain what happened here later

BBB Bench
190 5x10
- will add 5 pounds per week
DB Row
95 1x10, 100 4x6

HS Incline
70 4x8

Low Cable Row
100x12, 120x12, 140x12

Band Pushdown
5x20

DB Hammer Curl
35 3x12

Hanging leg raises
3x12

Neck Harness
35, 100 reps in 3 sets

Band Pullaparts
4x15

-Today's workout was really different, I swapped my bench and military press days because on when I'm in the weight room on a Friday it's a pain getting a bench. I noticed nobody uses the benches on a Tuesday morning so I'll be now doing bench on Tuesday's to save some time. Anyway, todays session wasn't spectacular, 245x2 was pathetic. This workout was done on about 4 hours of sleep and only about an hour after my AM cardio. College stuff has been taking up a TON of time lately, I've been running around like a maniac.

Woke up at 6 AM today to do my cardio and was in the weight room at 8 AM, done by 10 AM and then hurried back to my room to study for my 1 PM biology lab exam. So today's workout was really a destined to fail, lack of sleep, extreme stress levels, and training at a time I'm incredibly unaccustomed to. Things will come together once this week of school is over with (I think, and hope so anyway)

KIBBLES N BITS
03-02-2011, 07:04 PM
3/2/2011

AM Fasted Cardio
40 mins HR around 130

Squat Week 2 (3's Week)

15 minute warm up

Squat
45x8, 135x5, 190x3, 250x3, 290x3, 325x10 (PR)

BBB Squat
190 5x10

Glute Ham Raise
10x10

DB Lunge
30 3x10, 10 steps per leg

Leg Press
Worked up to 5 PPS 1x6, 1x12

Hanging Leg Raise
6x12, 1x20

Cable Abs
100 3x10

Planks w/ feet on bench
3 x 1 min

Neck Harness
40, 100 reps in 3 sets

-Excellent workout today, weird how my legs are stronger than ever but my bench press is just getting more and more pathetic. Now for a busy night of studying for tomorrow's chemistry exam.

KIBBLES N BITS
03-03-2011, 05:52 PM
3/3/2011

AM Fasted Cardio
40 minutes HR around 130

Military press and pull-ups tomorrow, can't wait to get at it

KIBBLES N BITS
03-04-2011, 06:13 PM
3/4/2011

Military Press Week 2 (3's Week)

AM Fasted Cardio
40 mins HR around 130

15 Minute Warm Up

Military Press
45x6, 95x3, 125x3, 145x3, 160x4

Pull-up
6x8, 2x6

BBB Incline barbell
150 5x10

Seated DB Lat Raise
15 4x15

Band Pushdown
6x20

Barbell Curl w/ Fat Gripz
45x8, 85 4x8

-Really quick workout today. I was still incredibly sore from Wednesday's squat session so I backed off a little today. I also have to deadlift tomorrow since I'm back home for spring break and there are no gym's open on a Sunday around here when I usually do my deads. Hopefully a week off of school means big PR's for me

KIBBLES N BITS
03-05-2011, 10:28 PM
3/5/2011

AM Fasted Cardio
40 minutes HR around 130

- Couldn't make it to the gym today unfortunately. This rarely ever happens but some things came up and the gym's in my town / locally are only open until 2 pm on a Saturday which is pretty terrible. I decided to just take tomorrow off again and start Week 3 on Monday.

KIBBLES N BITS
03-06-2011, 09:25 PM
3/6/2011

AM Fasted Cardio
40 mins HR around 130

-Week 3 (5/3/1) starts tomorrow so hopefully i'll have something a little more interesting to update with. I hope these past two days off has me feeling strong

Edit: Tomorrow is also my update day with Shelby so weigh in and pictures, going to find out in the morning whether or not it was a successful week of dieting

KIBBLES N BITS
03-07-2011, 08:50 PM
3/7/2011 (Week 3)

AM Fasted Cardio
40 minutes HR around 130

15 Minute Warm Up

Barbell Bench
45x8, 135x6, 185x3, 205x5, 235x3, 265x0
-Really upsetting performance...the weight FLEW off of my chest but I don't have the triceps to lock it out. Resetting my bench max for next week, going to use 250 as my actual max so my training max will be 225.

BBB Bench
195 3x10 1x9
-Triceps couldn't lock it, going to reset this with 60% of my new training max (225) for next week.

DB Row
80 2x10, 1x27

Pull-Up (Dead Hang)
5x5

DB Floor Press
60 1x17, 2x15, 1x13

Push Ups
Feet up on bench 2x10, 1x9
Regular 100 reps in 11 sets

DB Hammer Curl
35 4x12, 25 1x8

EZ Bar Curl w/ Fat Gripz
65 4x10

-Morning weight of 193.4 so I lost about two pounds this week. Shelby expects me to be under 190 by the end of the month. I'm starting to really feel uncomfortable being this light and I've been having a TON of thoughts about bulking back up to 230-240....I don't know what to do really, I guess I'll decide what I want to do depending on how I look/feel at around 180. My main goal is be strong and right now that's not happening

- Some notes on my diet for those interested, it's a carb-cycle approach. I have two types of days, medium (100g carb) and low (60g carb). Medium days on all training days and low days on all off days. 40 mins of fasted cardio every morning.

KIBBLES N BITS
03-08-2011, 08:33 PM
3/8/2011 (Week 3)

AM Fasted Cardio
40 minutes HR around 130

15 Minute Warm Up

Barbell Squat
45x6, 135x6, 225x3, 270x5, 315x3, 340x5 (Add Belt) 385x1
- The 385 was really easy, I expected it to be much more of a strain

BBB Barbell Squat
200 5x10

Planks w/ Feet on bench
4 x 1 min

- That was today's session....I felt like ass so I did got in and out in under an hour

KIBBLES N BITS
03-09-2011, 09:56 PM
3/9/2011

AM Fasted Cardio
40 minutes HR around 130

-Low carb day....Military press and pull ups tomorrow

chevelle2291
03-09-2011, 10:40 PM
Squats are impressive. You are doing very well man.

KIBBLES N BITS
03-10-2011, 10:43 PM
3/10/2011 (Military Press Week 3)

AM Fasted Cardio
40 mins HR around 130

15 Minute Warm Up

Military Press
45x5, 95x3, 135x5, 155x3, 170x1
-My tricep strength is pathetic, the weight flies off of my shoulders but I can never lock it out, same with the bench press. I really need to build some strength here.

Pull Ups
5x5
-Decided to reset my progression on these and really focus on technique. Chest to the bar and a complete dead hang each and every rep. Next week will be 6x5, the following week 7x5 and so on and so forth until I get to 10 SOLID sets of 5.

BBB Barbell Incline Press
155x10, 150x10, 145x10, 140x10, 135x10
- Probably going to drop this down to 115 starting next week and then begin to add 5 pounds a week until I hit a sticking point.

Chin Ups
6x3

Barbell Curl w/ Fat Gripz
45x8, 85 4x8

Push Up w/ feet on bench
4x10

DB Hammer Curl
Worked down the rack, 35x12 30x10 25x8 20x6

-Another quick workout, in and out in about 75 minutes. I'm going to stick with these shorter workouts for awhile and see how my body reacts. I think I was doing a bit too much in previous weeks and draining myself.

-In regards to diet it was a medium day, 250g protein 100g carbs and 2 TS Natty PB



Squats are impressive. You are doing very well man.

Hey man thanks for commenting! It's nice to get some feedback, I'll have to stop over your log when I get some time and check it out.

chevelle2291
03-10-2011, 10:53 PM
Lol no problem dude. I noticed it was quiet in here. :p. FYI people LOVE vids and pics on this website. Those'll get people in here for sure.

That's a nice military press. How's the cut going so far? Visual progress is good?

KIBBLES N BITS
03-11-2011, 06:41 PM
3/11/2011 Deadlift Week 3

AM Fasted Cardio
40 minutes HR around 130

15 Minute Warm Up

Deadlift (Conventional)
135x5, 225x5, 345x5, 390x3, 430x1 (Add Belt)

BBB Deadlift
280 5x10 ( No Belt)

Barbell Shrug
225 4x25

Planks w/ feet on bench
1 x 1 min, 1 x 2 mins with 25 pounds on back

-Finished in about an hour again....EVERYTHING felt heavy today, then again everything in general has felt really heavy lately. Three months ago I pulled 500 and today I had to grind out 430 for a pathetic one rep, it was a real grind too. My strength lately has been very depressing and has me pretty upset. The plan of going back to my more natural weight of 230-250 is really starting to seem like a better idea every day...I don't know what the deal is but I feel like i'll never be strong at this weight, I just don't feel "right" being this light if that makes any sense.



Lol no problem dude. I noticed it was quiet in here. :p. FYI people LOVE vids and pics on this website. Those'll get people in here for sure.

That's a nice military press. How's the cut going so far? Visual progress is good?

I'd love to get some vids up, my training has been terrible lately as far as i'm concerned though and my lifts aren't anything to be proud of. It's hard to get any sort of video because I dont have a training partner which really sucks. I wish the military press was nice haha, back in november i hit 170 for five....

Regarding the cut so far, I'm down about 20 pounds and to be perfectly honest I don't look that much different. I still only have the top two abs, the bottom part of my stomach is still flabby and I have a TON of loose skin from when I was 275. I'm a bit more vascular but overall I don't think I look that great which is really upsetting considering I'm busting my ass everyday. I can post the pics up if people would like.

chevelle2291
03-11-2011, 07:17 PM
I'm sure you look much better than you think. Your lifts look pretty good for being on a drastic cut. Yea, post the pics up (no homo).

When were you 275??

KIBBLES N BITS
03-11-2011, 09:16 PM
I'm sure you look much better than you think. Your lifts look pretty good for being on a drastic cut. Yea, post the pics up (no homo).

When were you 275??

I was between 250-275 freshman through senior year in high school (2009-2010), senior year I was around 260 for football season then started cutting weight immediately after the football season and graduated from high school at about 200. I played DT / OL in my junior and senior years and made 1st team all state, got recruited by my current university to play football at DT then they moved me to OLB once they found out I dropped 60 pounds lol. I quit after training camp because I hated the transition from line to playing in space. Errr back on topic, it was 20 months ago I was my heaviest at 275? Then 14-18 months ago around 260.

Junior year of High School about 270
http://i.imgur.com/AxiXC.jpg

Start of my senior year
http://i.imgur.com/oPI4C.jpg

http://i.imgur.com/JbgHa.jpg

One more, mid season about 255-260
http://i.imgur.com/v8SLD.jpg

I didn't take any pics with no shirt back then regrettably :\

KIBBLES N BITS
03-11-2011, 09:21 PM
Wow and I totally forgot about the progress pics from my current cut lol. Went off on a tangent going through the pics of the good times :)

Ok here's day one with Shelby, 211.3 pounds morning weight 12/27/2010

http://i.imgur.com/7qg5m.jpg

http://i.imgur.com/TgKnD.jpg

And here's the most recent pics, 193.4 pounds morning weight 3/7/2011

http://i.imgur.com/4Cl1n.jpg

http://i.imgur.com/NzwSM.jpg

KIBBLES N BITS
03-11-2011, 11:47 PM
Here's one last comparison this time with me flexing, the first pic is late November / Early December where I was about 215, and the second pic was taken on Monday at 193.

~215 Pounds
http://i.imgur.com/FTo14.jpg

193 Pounds
http://i.imgur.com/lLaJR.jpg

KIBBLES N BITS
03-12-2011, 04:54 PM
3/12/2011

AM Fasted Cardio
40 Minutes HR around 130

-Bought the new Pokemon game for Nintendo DS today lol bring on the nostalgia!

KIBBLES N BITS
03-14-2011, 02:55 PM
3/13/2011

-Didn't make it to the gym at all this day, missed my first cardio session in 3 months....I skipped out on the peanut butter in my 4th and 5th meals to make up for it....was a really lame day

3/14/2011

AM Fasted Cardio
40 mins HR around 130

-Weighed in at 193.2, only .2 pounds down from last week but I am def carrying a lot of extra water around this week. I ate a lot of salt the past week and was drinking water like no tomorrow, also started taking creatine again this past week after a prolonged break from it. Shelby and I both noticed I looked much tighter this week though. Last note, my 40g carb meals on moderate carb days are now 30g. Which means, I have 80g of carb total on moderate days, meal one 30g, meal two 20g, post-workout meal 30g. Low days are still 60g total, 30g in meals one and two

chevelle2291
03-14-2011, 04:09 PM
There is a noticeable difference in those before/after shots you just posted. Arm vascularity is up and chest shape is coming in nicely. Traps are also leaning out. You'll look awesome by the end--you've got the mass. Good stuff.

Life throws wrenches at you sometimes--skipping that one workout isn't going to kill you.

KIBBLES N BITS
03-15-2011, 06:23 PM
3/15/2011 Week One Bench (5's Week)

15 Minute Warm-Up

Barbell Bench (Pinky on ring)
45x8, 145x5, 170x5, 195x15
-I stopped early at 15, could've def repped 20 but I'm following the plan to the T this time around. Wendler says to stop early, I'm going to stop early.

BBB Bench
135 5x10
-This is 60% of my training max (225) and what Wendler calls for so I'm using it even though it is super light.

Pull-Up (Dead Hang)
6x5

DB Row
80 2x10, 1x28

Barbell Curl w/ Fat Gripz
45x8, 85 3x12, immediately followed by 65x12, 45x12

Band Pushdown
4x25

Seated DB Lat Raise
15 4x15

Band Pull-Aparts
2x15

Post-workout Cardio
40 mins HR around 130

-Started fresh this week and reset my bench 1rm to 250 pounds which gives me a training max of 225. I also plan on starting fresh with my Deadlift and Military press, 430 pound max for deadlift and a 175 pound 1rm for the press. I'm hoping the resets help me out a bit mentally, it sucks losing strength but at least if I move the weight for some higher reps I think I'll feel a bit better.

-I know everyone I seen write a review about Shelby's services says that they were never really hungry during the diet plan but for some damn reason I'm always starving. I pretty much just think about my next meal all day long and can't wait to eat, I guess I'm just a fatass at heart.

-Unrelated to the training, started back to school from spring break yesterday and had an exam today. Already hating college again, I can't see how people actually ENJOY school...I always was one to hate school though.

KIBBLES N BITS
03-15-2011, 06:27 PM
There is a noticeable difference in those before/after shots you just posted. Arm vascularity is up and chest shape is coming in nicely. Traps are also leaning out. You'll look awesome by the end--you've got the mass. Good stuff.

Life throws wrenches at you sometimes--skipping that one workout isn't going to kill you.

Yeah I agree there is quite a difference but I was just hoping for a lot more. I'm really worried about what's going to happen once I stop with Shelby, I know for a fact this isn't a sustainable lifestyle for me, I'm pretty much miserable and a walking zombie most of the day....I give bodybuilders so much credit, I really have no clue how they do it. Missing the workout wasn't too bad considering it was only a cardio session but it still left me feeling like I cheated.

Also, you bring up a good point with the mention of mass. I wasn't totally positive I had/have the mass to make a cut like this worthwhile, it seems like I'm going to need to be below a BW of 180 to have a decent set of abs. If anyone else could chime in here with some critique it'd be awesome!

Off Road
03-15-2011, 07:01 PM
Good lifting numbers and consistant eating...that bound to pay off big.

KIBBLES N BITS
03-16-2011, 08:35 PM
3/16/2011 Squat Week 1 (5's Week)

AM Fasted Cardio
40 Mins HR around 130
-I've been doing cardio for 13 weeks now every single morning and 3.7 mph at 10 incline still keeps my HR at right around 130. Another thing is it's still just as difficult/annoying as it was on day one, I figured I my body would be getting better at it and it'd start to get easier lol. I do however use the built-in HR monitor hand things so maybe those just don't work. Oh well, food for thought

15 Minute Warm Up

Barbell Squat
45x5, 135x5, 185x3, 240x5, 280x5, 315x15 (Add Belt) (PR)
-This was totally unexpected, I got to the gym later than I usually do on Wednesday (had to write a dumb paper) and I was feeling kinda crappy. I got to my 5th rep of the 315 and something inside of me seriously just snapped, I went into a complete state of rage out of the blue and just became pissed off at EVERYTHING. I really don't know what possessed me haha, I won't complain though, thats actually a PR I can be semi-proud of.

BBB Barbell Squat
205 5x10
-Brought the stance in to shoulder width and went below parallel for these like usual, my quads and abs were both shot by the last set.

Glute Ham Raise
BW + 10 pound weight behind head, 4x8
-Very controlled reps

Cable Abs
100 3x12

Hanging Leg Raise
3x12

Planks w/ Feet on Bench
3 x 1 minute

Neck Harness
45 4x25
-When I started using the neck harness in December I couldn't even do 20 pounds for the 4 sets of 25, now i'm up to 45. I don't know if it's just me getting adjusted to a new movement or whether my neck has actually gotten that much stronger. More food for thought,.

15 mins static stretching

-Thanks for checking in Offroad, nice to know I have someone else checking out my progress, it helps keep me motivated to know people actually read this!

chevelle2291
03-16-2011, 09:15 PM
Yeah I agree there is quite a difference but I was just hoping for a lot more. I'm really worried about what's going to happen once I stop with Shelby, I know for a fact this isn't a sustainable lifestyle for me, I'm pretty much miserable and a walking zombie most of the day....I give bodybuilders so much credit, I really have no clue how they do it. Missing the workout wasn't too bad considering it was only a cardio session but it still left me feeling like I cheated.

Also, you bring up a good point with the mention of mass. I wasn't totally positive I had/have the mass to make a cut like this worthwhile, it seems like I'm going to need to be below a BW of 180 to have a decent set of abs. If anyone else could chime in here with some critique it'd be awesome!

Look at '2010 competition journal' and F=MA's 'lifting journal' if you can. Rory was I believe in the 170s (low) when he dieted down to 5% or so last year, Tim was pretty low too and was almost in the high 160s near the end.

I have been contemplating a cut myself but highly doubt I have the mass to look like I train when I do cut--prolly look like a faggy underwear model. :p

Have you tried uppin the stims throughout the day (1,3 dimeth, ephedrine, caffeine, etc.)? That might help with the fatigue if you aren't using those already.

How are the quads comin? Seein much separation?

chevelle2291
03-16-2011, 09:16 PM
That is some damn nice squatting there. 315x15 is solid. I know exactly what you mean about feeling like "fuk this" halfway through a set and just nailing it. Those sets tend to happen when I'm feelin like crap before my workout for whatever reason.

KIBBLES N BITS
03-16-2011, 10:13 PM
Look at '2010 competition journal' and F=MA's 'lifting journal' if you can. Rory was I believe in the 170s (low) when he dieted down to 5% or so last year, Tim was pretty low too and was almost in the high 160s near the end.

I have been contemplating a cut myself but highly doubt I have the mass to look like I train when I do cut--prolly look like a faggy underwear model. :p

Have you tried uppin the stims throughout the day (1,3 dimeth, ephedrine, caffeine, etc.)? That might help with the fatigue if you aren't using those already.

How are the quads comin? Seein much separation?

This is going to sound dumb but to be honest I haven't really looked at my legs in much detail in the past months, if somehow I can convince my roommate to train with me on friday I'll try and get some pics. If worse comes to worst i'll have my mom snap a few pics this weekend lol

I'm afraid of the same thing happening to me lol, I feel like if I'm at a low BF % i'll just look like another really skinny guy and I def don't want that.

As to the stims, right now I try to keep it to the AM and immediately pre-workout, coffee or diet mountain dew in the morning before the despised cardio.Then a dose of 1,3 before I train. I have a tub of 1MR here too but I've yet to use it, I'm trying to save it for the days I feel especially terrible lol

Thats exactly how it was for me today man, I guess the feeling like crap just really pist me right off and got me going. Like I said no complaints about that at all, it's been awhile since I've got some fire like that in me.

Oh and as a side-note, could anyone tell me how I get myself a fancy Avatar pic? I hate the blank space underneath my name, makes me left out :(

KIBBLES N BITS
03-17-2011, 05:53 PM
3/17/2011

AM Fasted Cardio
40 minutes HR around 130

-After doing some reading of the other journals, specifically f=ma's , and seeing chevelle's comment last night, I've become more a lot more interested in ephedrine. I'd like to start using it myself after reading it's quite a potent thermogenic and aids in curbing the appetite. I'm not 100% sure of dosing procedures but it seems that 25 mg doses throughout the day is what most people use, so i'll try that. I'm taking a trip to walmart later tonight so I could pick up the meds then, looks like most people use Bronkaid so i'll look for that

KIBBLES N BITS
03-18-2011, 02:52 PM
3/18/2011 Military Press Week 1 (5's Week)

AM Fasted Cardio
40 minutes HR around 130 (3.7 mph 10% grade)
-holyyyyyyy DOMS when I woke up, I pretty much waddled along on the treadmill for the 40 minutes, my hamstrings felt like they were going to tear off

15 Minute Warm Up

Military Press
45x5, 100x5, 115x5, 130x10
-Shut it down after 10 reps, left 3-5 in the tank

BBB Military Press
95 5x10
-Extremely easy but that's what the routine calls for and I'm not going to mess with it

Pull Up
(Palms Away) 6x5, (Neutral Grip) 3x4, (Palms Facing) 3x5
-Dead hang and chest to the bar every rep

DB Floor Press
65 1x18, 3x12
-Wanted 50 reps total

Dips
5x10

Barbell Rollout
2x15

Neck Harness
45 4x25

DB Hammer Curl
35x12, 30x10, 25x8
-Done in one big set

-In and out in about 80 minutes, I'm starting to prefer the quicker workouts more and more. Walked to Walgreens this morning after my cardio and grabbed two boxes of Bronkaid, I'm going to start with 3 pills a day (25 mg each). One when I wake up, one before I lift, and the final dose at about 5 pm. This spaces each dosage out by about 4 hours.

As another note my tricep strength blowsss and I really NEED to find SOMETHING that it is going to bring up the arms. i swear I will find some type of movement that works for me lol.

Off Road
03-18-2011, 03:10 PM
Lots of quality work in there.

GazzyG
03-18-2011, 03:58 PM
Great stuff mate, how wide is your back, haha?!

Really strong lifts!

And for your avatar, just go to User CP in the top right of your screen, the option's in there.

chevelle2291
03-18-2011, 05:01 PM
Have you tried close-grip bench and reverse grip free/smith bench? Really hit that outer portion of the tris hard. I've been using em for just a few weeks but I can notice a difference.

How much ab work do u do? I'm wondering if stepping up the ab work would help with ab definition due to more of a "pump" in the area. spitballin.

KIBBLES N BITS
03-18-2011, 09:12 PM
Great stuff mate, how wide is your back, haha?!

Really strong lifts!

And for your avatar, just go to User CP in the top right of your screen, the option's in there.

Not wide enough thats for sure! Haha, thanks, I can't wait to see how my numbers/body changes in the fall once I start bulking for winter :evillaugh:

Andddd that did the trick, I have a snazzy picture now and I'll be getting something more up to date on sunday after deads!

Thanks for your help



Have you tried close-grip bench and reverse grip free/smith bench? Really hit that outer portion of the tris hard. I've been using em for just a few weeks but I can notice a difference.

How much ab work do u do? I'm wondering if stepping up the ab work would help with ab definition due to more of a "pump" in the area. spitballin.

Hmmm I haven't done close grips in a longgggggg time, probably about 4 months, I was doing close-grip incline. Maybe it would be a good idea to throw some close-grip back into the mix. I think I'll do DB Floor press for this 3 week wave and then try out close-grips for my next 3 week wave.

Right now I train the abs four times a week, mostly weighted and elevated planks, hanging leg raises, kneeling cable pulldowns and BB rollouts. That's not including the squats and deads that obv hit the core.

Its not because my abs are lacking that theyre not defined it just I have a GIANT HIDEOUS flap of loose skin covering them up, I'm gonna make a video either sunday or tuesday to show people what this crap looks like, it seriously looks like a tongue or something hanging off my lower stomach. It's also pretty loose on the inner thigh and upper arms. Erghhhh F loose skin

KIBBLES N BITS
03-19-2011, 12:18 PM
3/19/2011

AM Fasted Cardio
40 minutes HR around 130

-Homework and grilling chicken allllllll day today. Cardio really sucked this morning, still had hella DOMS going on

f=ma
03-19-2011, 01:11 PM
looks like you hasve your lifting and dieting really dialed in. i was doing something almost identical last year.. 5/3/1, am fasted cardio, and working with alberto n dieting down. you will do real well, just stick to it. there is a huge difference between the pics relaxed at home or whereever vs flexed in the gym. looking very well built for 193 at 5'11!

KIBBLES N BITS
03-19-2011, 03:57 PM
looks like you hasve your lifting and dieting really dialed in. i was doing something almost identical last year.. 5/3/1, am fasted cardio, and working with alberto n dieting down. you will do real well, just stick to it. there is a huge difference between the pics relaxed at home or whereever vs flexed in the gym. looking very well built for 193 at 5'11!

Hey thanks for stopping by man. Nice to know I have a badass like yourself letting me know I'm on the right track haha. I'm trying to get to 180-185 by april 20th, which is my last official day working with shelby. I'd like to lean out even more over the summer to about 175 so I'm sure i'll be coming to you for some more advice since you've been there before! If you don't mind of course

KIBBLES N BITS
03-20-2011, 04:41 PM
3/20/2011 Week 1 Deadlift (5's Week)

Warm Up

Box Jumps
35 inches, 1x3

Dead Lift (Conventional Stance)
135x5, 205x5, 250x5, 295x5, 330x10 (Add Belt, switch to over under grip)
-Hook grip used for all except last set with 330, really disappointed with my deadlift strength the past month or two...

BBB Dead Lifts
230 5x10
-Hook grip used for all of these

Barbell Shrug SS with Neck Harness
Shrugs 230 3x20 (Very Strict), Neck Harness 45 1x50, 2x25
-This worked pretty well, my neck/traps were on fire afterwards, in a good way

DB Shrug
100 1x12 (Very Strict)
-Held the DB's for as long as could after I finished the 12 reps

Post Workout Cardio
40 mins HR around 130
-This felt like the longest 40 minutes of my life

-Well I'm spent, feeling quite fatigued after that....Tomorrow is my check-in day with Shelby so i'll post up the pics I send to him and my weight.

Longggggg night of lab reports, calculus, and paper revisions awaits me eughhhhh wake me up when the semester is over

f=ma
03-20-2011, 05:31 PM
certainly! you flatter, i'm nothing special, believe me. dead workout looks great!

how do you like hook grip? i am literally just starting to toy with this... i hurt myself in nov doing over/under then made it a lot worse by not resting.. so i'm still on the mend but i have started to dead again doing hook. i find its really rough on the thumbs but the grip strength is very good.

KIBBLES N BITS
03-20-2011, 06:27 PM
You're pretty far from nothing special imo lol, I'm really going need advice once I'm done working with Shelby, I've been playing around with few ideas regarding diet but I'm not sure how it's going to play out...

Actually this was my first time using the hook to any real extent, previous to today I only used it for my warm-up sets on deads, I don't even know what type of advantages it offers over other grips but I see the big mofo's using it so I figured I'd jump on the bandwagon hah....Grip really isn't a problem at all for me, I pulled 515 literally 3 months ago, probably couldnt even get 465-480 to break off the floor at the moment though

I noticed it hurt my thumbs a little bit but the skin on my hands is seriously like leather so it's not that bad for me, one thing I did notice is I can feel my back working more when using the hook instead of the alternate

KIBBLES N BITS
03-20-2011, 06:39 PM
OH and if you don't mind, how tall are you? Looking at your pics I'm guessing right around 6'0 ? That could be wayyy off though lol

KIBBLES N BITS
03-21-2011, 09:12 AM
3/21/2011

AM Fasted Cardio
40 minutes HR around 130

As promised here's the update pics I just sent off.

Weight this morning was 188.2 which is a full 5 pounds lost from last Monday. Was pretty weird.

Aren't I such a cutie after my morning Cardio? :)

http://i1142.photobucket.com/albums/n609/Sam_Sajda/001-4.jpg

http://i1142.photobucket.com/albums/n609/Sam_Sajda/003-7.jpg

chevelle2291
03-21-2011, 10:41 AM
Your face is starting to look more drawn--can't be a bad sign. :)

Abs are starting to come in pretty good too. Good stuff.

KIBBLES N BITS
03-22-2011, 12:13 PM
3/22/2011 Bench Press Week 2 (3's Week)

15 Minute Warm-Up

Bench Press (Pinky on ring)
45x8, 135x5, 160x3, 180x3, 205x12
-My downfall was once again the lockout, left 1-2 in the tank

Pull Up (Pronated)
3x5
-I'm going to stop doing pull ups on bench day and instead perform 1-2 rowing movements, it's too much doing pull ups twice a week and the deadlifts

BBB Bench (Thumb from smooth)
135 5x10
-I put my feet up on the bench for these and will continue to do so from here on out, also going to stick with the more narrow grip too hit the triceps a bit better

Pendlay Row
115 8x8
-Each rep done with a dead stop on the floor, pulled to the top ab
-Supersetted these with my bench sets

Rack DB Row
60 3x8
-Not sure of the universal name for these? Done with one arm on the DB rack for support, back parallel to floor and with a dead stop at the floor each rep.
-Just wanted to get a feel for these since it was my first time doing them

Tricep Pushdown w/ rope
60 2x15, 70 2x15

Barbell Curl w/ Fat Gripz
45x8, 85 3x10, immediately followed by 65x15(BRUTAL) and 45x20

Seated DB Lat Raise
20 4x12

Seated DB Hammer Curl
20x12, 35 3x36

Post-Workout Cardio
40 minutes HR around 130
-Did 32 minutes (80%) at 3.7 mph @ 10 incline and the last 8 minutes (20%) I increased the speed to 4.0 mph. My HR at the very end was around 145 which is right on point with what Shelby wants it to be (70% of max) so I'm going to slowly work my way up to a whole 40 mins @ 4mph.

-Today was a morning workout so cardio was done post-workout. Woke up and went right to thee gym. Not too bad of a session, did some new movements for the back which I really enjoyed and the GUNZZZ got a pump (now only if they'd grow a little bit :( )


Your face is starting to look more drawn--can't be a bad sign.

Abs are starting to come in pretty good too. Good stuff.

Funny that you mention that about my face lol.....that's the first thing I usually get from people who haven't seen me in awhile "ZOMG YOUR FACE GOT SO THIN"

The abs are there its just this stupid loose skin hangs over them, it's RIDICULOUSLY stretchy, I can pull it a good 4-5 inches.

KIBBLES N BITS
03-23-2011, 08:34 AM
3/23/2011

-Woke up about an hour ago which is pretty late for me....All classes for the day were cancelled, random blizzard

Today is going to suck, leg cramps woke me up and I had a pounding headache which is getting worse, heading to do my cardio now, hopefully I feel a little better for squats this evening

Update:

AM Fasted Cardio
30 minutes 3.7 mph @ 10 incline
10 minutes 4.0 mph @ 10 incline
-I sweat like a total pig at 4 mph lol, I was drenched.....HR was 150 at the end

Also feeling significantly better after the cardio/eating, headache is gone wooo

KIBBLES N BITS
03-23-2011, 03:32 PM
3/23/2011 Squats Week 2 (3's Week)

15 Minute Warm Up

Squat
45x5, 135x5, 225x3, 260x3, 315x3, 335x8
-Ehhh felt kinda sluggish today so I called it at 8, def had 10-12 in me

BBB Squat
210 5x10
-Feet shoulder width apart and below parallel

Cable Abs
100 5x12, 1 x20

GHR Decline Sit-ups
1x20 1x12
-Ouch my abs were on fire

Neck Harness
45 1x60, 2x20

Static Stretching to finish

-Didn't really feel the best going into today's session and I kept the same crappy feeling right through so I didn't do too much volume. Really hit the abs hard. I have a Calculus exam in the morning so I'll be up late practicing/studying for that AGAIN eugh lol. Gotta get that 4.0!

GazzyG
03-23-2011, 04:32 PM
Great work getting in there even though you didn't feel like it, man.

Well done. Some really inspiring stuff going on in here! Keep it up!!

KIBBLES N BITS
03-24-2011, 11:03 AM
Great work getting in there even though you didn't feel like it, man.

Well done. Some really inspiring stuff going on in here! Keep it up!!

Thanks for the words Gazzy, I don't know if I'd call it inspiring haha. Sometimes it actually makes me feel a lot better afterwards when I train.

KIBBLES N BITS
03-24-2011, 11:06 AM
3/24/2011

AM Fasted Cardio
20 Minutes HIIT, 20 Minutes MISS (10 mins @ 3.7 mph 10 incline, 10 minutes 4.0 mph 10 incline)

- Should have made mention of this awhile ago, on my Low-Carb days (Days with no resistance training) I do 20 minutes of intervals immediately followed by 20 minutes of moderate intensity (same stuff I do on my medium carb days). The intervals are 1 minute each, 15 seconds of Max Effort with 45 seconds of 60-70% effort.

KIBBLES N BITS
03-25-2011, 01:23 PM
3/25/2011

AM Fasted Cardio
25 Minutes @ 3.7 mph 10 incline
15 Minutes @ 4.0mph 10 incline
-Won't be long until I work to 4.0 for the entire 40 minutes

15 Minute Warm Up

Military Press
45x8, 110x3, 125x3, 140x7
-No belt today

Pull Up
7x5, BW + 25 x3, BWx8
-All from dead hang, chest to bar. Did a set with weight just to feel it out.

BBB Military Press
95 5x10

DB Floor Press
55 pound DB's 100 total reps, Breakdown was 1x25, 1x19, 1x15, 1x16, 1x18, 1x10

Band Pull-apart
3x20

HS Preacher Curl
45x10, 70 4x8

GHR Sit Up
3x15
-These smoke my abs, I like

Hang Leg Raise
1x15

Seat DB Hammer Curl
45x6, 35x8

-Not a bad session today, can't complain. Time to drive home and cook this weeks food, and do lab reports! Yay for school!

KIBBLES N BITS
03-25-2011, 01:33 PM
Here's a pic, nothing spectacular just an update. It would probably help if I knew how to pose/flex and had someone to actually take the picture for me lol

http://i.imgur.com/5ZH7M.jpg

f=ma
03-25-2011, 03:43 PM
the difference from the various lighting in other pictures is pretty big. how lean are you trying to get

KIBBLES N BITS
03-25-2011, 03:52 PM
the difference from the various lighting in other pictures is pretty big. how lean are you trying to get

To be perfectly honest I have no clue lol, I really have no idea where my BF% is even at right now...i'm guessing 10-12%? Ideally I suppose anything between 6-8% would be pretty damn awesome. Probably would be incredibly hard to sustain that leanness thought.

Coke
03-25-2011, 07:23 PM
Looking great, the work you put in has paid off, along with a little bit of help from Shelby. Good job.

KIBBLES N BITS
03-25-2011, 08:33 PM
Looking great, the work you put in has paid off, along with a little bit of help from Shelby. Good job.

Hey thanks for stopping by here man. Thanks for the compliment too, it's nice to know that other people recognize the amount of work that goes into this.

I've been reading your journal for quite awhile now and you're strong as f. Going to have to actually stop in and comment once in awhile now that I actually post on the forums instead of just lurk around like a creep.

chevelle2291
03-25-2011, 08:48 PM
Abs are coming in. Much better shot there.

KIBBLES N BITS
03-26-2011, 12:56 PM
3/26/2011

AM Fasted Cardio
20 Minutes of my HIIT Protocol
20 Minutes MISS (4.0 mph @ 10 incline)

-Not much to report today, cardio sucked like usual, upped it to 20 minutes at 4.0. Typical Saturday grilling chicken + lab reports/studying.

-Looked over my bank statement today and saw I had a bunch of 100 dollar charges for facial rejuvenation cream, obviously fraudulent, not my purchases. Called up the bank and found out all of the charges were international, so I guess I'm an official victim of identity theft ? Anyway the bank is refunding everything to me I just have to fill out a bunch of paperwork to officially dispute the charges, I'll have a new debit card and number by the end of this week. Kind of a shitty way to start the day off but I'm happy it 's all resolved now.


Abs are coming in. Much better shot there.

Hopefully they start to show a little more, summer is right around the corner

KIBBLES N BITS
03-27-2011, 05:27 PM
3/27/2011 Week 2 Deads (3's Week)

15 Minute Warm Up

Box Jumps
3x5

Hang Clean
45x5, 95x3, 135x10

Deadlift (Conventional)
135x5, 225x5, 265x3 (Double Overhand), 315x3 (Hook), 350x8 (Alternate)
-No belt today, I'm going to stop using it for a few months and see what happens

BBB Deadlift
230 5x10 (Hook Grip)
-Did these with about 45 seconds break in between

Barbell Shrug
230x10, 280 4x10, immediately followed by 225x20
-All reps done in very strict manner

Barbell Rollout
2x15

GHR Sit Up
BW 1x15, BW+10 behind head 1x15

Hang Ab Raise
2x15

Kneeling Cable Abs
100 2x15

Neck Harness
45 1x50, 2x25

Post-Workout Cardio
40 Mins MISS
-Entire 40 minutes done at 4.0 mph @ 10 incline, PR lol...


-Not a bad workout today, my deadlift strength still upsets me quite a bit and I'm hoping it comes back when I start eating again (Who knows when that will be...)

Also decided to drop the belt for a few awhile and see if it helps the back and ab strength out a bit. Anddd as you know tomorrow is weigh in and picture day so I'll have that stuff up in the morning

chevelle2291
03-27-2011, 05:34 PM
Nice deads man. When is your cut over? Any plans on what you are going to do after you reach an acceptable level of leanness.

f=ma
03-27-2011, 05:58 PM
oooh i wish my gym had a GHR. lucky

ThomasG
03-27-2011, 06:00 PM
Damn bro you have a very solid frame! I can already tell you have a lot of potential. Strong squats.

KIBBLES N BITS
03-27-2011, 06:16 PM
Nice deads man. When is your cut over? Any plans on what you are going to do after you reach an acceptable level of leanness.

My last weigh in day is April 18th, so I have a month left on the Shelby diet. Ugh I hate even thinking about the second question....I would like to be lean and STAY lean for the summer but I don't know how it's going to fair out. I really despise cardio, absolutely hate hate hate hate it with a passion. I'm going to try and work out a plan that requires less than 40 minutes of cardio a day, I can deal with being really hungry all day if I have to. Come the end of summer I plan to bulk to 200-210 again. Then next spring once again cut down. That's just a ballpark idea though, still need to really sit down and think it out.

My ultimate long term goal is to be 225 @ 10% bodyfat either junior or senior year of college (2012-2014). Andddd to be able to eat pizza and stuff once in awhile.



oooh i wish my gym had a GHR. lucky

Yes sir I sure am! GHR amazing for the back and hammies. I also found out it KILLS the abs, I love it now for sit ups. One of my favorite exercises by far.


Damn bro you have a very solid frame! I can already tell you have a lot of potential. Strong squats.

Thanks for stopping by man! You're strong as an ox haha, it means a lot coming from a guy like you. Way to smoke that meet by the way, impressive stuff. Looks like you'll have a 1500 total before the year is over at this rate

KIBBLES N BITS
03-28-2011, 09:29 AM
3/28/2011

AM Fasted Cardio
20 Minutes HIIT (20 total intervals)
20 Minutes MISS 4.0 mph @ 10 incline
-Rough cardio session today

-Bodyweight at 185.8 this morning, down for 188.2....loss of 2.4 pounds, not terrible.

Pics, god I'm one ugly guy

http://i.imgur.com/3pv3U.jpg

http://i.imgur.com/wI08Z.jpg

GazzyG
03-28-2011, 09:33 AM
Hah, not ugly at all bro (no homo! ;) )

Looking ripped. Got such a thick mid-section mate!

Great job on sticking at the cardio despite hating it.

KIBBLES N BITS
03-29-2011, 12:15 PM
3/29/2011 Bench Week 3 (5/3/1 Week)

Morning Workout

15 Minute Warm Up

Bench Press (Pinky on Ring)
45x8, 135x5, 160x5, 190x5, 215x9
-Left 2-3 in the tank

Pendlay Row
120 8x8
-Reset the bar on the floor each rep, pulled to the top Ab

BBB Bench (Thumb from Smooth)
135 5x10
-Feet up and closer grip, these feel so easy BUT this is what the plan calls for

DB Rack Row
65 3x10
-Touch floor each rep

Seated DB Lat Raise
20 4x12

Band Pushdown
4x8, 1x15, 1x12
-this band was a lot stronger than the one I normally use, I did the 4x8 relatively quick and then came back later in the workout for the remaining 2 sets

Band Pull-apart
3x20

DB Hammer Curl
40x6, 45x6, 35 2x12

HS Preacher Curl
45x12, 50x12, 55x12, 60x12

Post-Workout Cardio
40 minutes MISS (4.0 mph @ 10 incline)
-Treadmill said I burned 600 calories, haha wishful thinking...if only

-Eh morning workout, took me awhile to get going...felt pretty lame going into the gym at 9 AM. My body really doesn't like moving weight in the morning.

-In other news, Shelby is having me take a High Day this week which consists of 300g Carbs, 210g Protein, and absolute minimum fat. This will be my first day in 6 weeks over 80g of carbs so should be interesting. Also, no cardio on high days for some reason? Not sure for the reasoning behind that, maybe I'll ask him next Monday, unless someone here knows?


Hah, not ugly at all bro (no homo! ;) )

Looking ripped. Got such a thick mid-section mate!

Great job on sticking at the cardio despite hating it.

I'm no model, that's for sure haha. Not ripped quite yet, hopefully for the summer though! Yeaaa I don't really have a choice on the cardio, even if I did skip i'd probably feel even worse from the guilt....I really beat myself up over crap like that

KIBBLES N BITS
03-30-2011, 05:31 PM
3/30/2011 Squat Week 3 (5/3/1 Week)

15 Minute Warm Up

Squats
45x5, 135x5, 185x3, 225x3, 275x5, 315x3, 350x3, 225x20
-Obviously the belt helps me a TON, heavy squats felt a whole lot different w/o it....a couple months w/o the belt should strengthen me up a bit

BBB Squats
215 5x10
-Did these with my "Athletic Stance" shoulder width feet, below parallel.....quads were feeling it, these were done after the 225x20

Trap Bar Deads
135x5, 225x25
-Never did these before, wanted to do 225 for 20 but go there and wasn't dying yet so I did 25....would use more weight next time, oh and no bouncing, reset each and every rep

Front Squats
135x5, 185 5x5
-Thought it'd be cool to do my BW, done ass to grass

Planks w/ feet on bench
2 x 75 seconds

GHR Sit Up
BW+10 behind neck 1x15 BW 1x20

-No cardio today as I mentioned in yesterday's post Shelby wanted me to have a high carb day today (first time eating more than 80g of carb in a day in 6 weeks) and on high days I don't do cardio. I'll post up the exact meal layout later...

-I have to write a paper for my english comp class, It's a cause and effect essay and I'm writing about "What causes people to exercise" . If anyone has some input or ideas that'd be awesome

KIBBLES N BITS
03-30-2011, 05:52 PM
Diet for 3/30/2011

Meal One
60g Carb (2 packs Quaker Weight Control Oatmeal)
30g Protein (2 oz Grilled chicken breast)

Meal Two
50g Carb (One pack Quaker Weight Control Oatmeal, One pack regular Quaker Oats)
30g Protein (2 oz Grilled Chicken Breast)

Meal Three
Same as two

Meal Four (Post-Workout Meal)
60g Carb (2 Packs Quaker Weight Control Oatmeal)
30g Protein (2 oz Grilled Chicken Breast)

Meal Five
40g Carb (2 Packs Regular Quaker Oats)
30g Protein (2 oz Grilled Chicken Breast)

Meal Six
Same as 5

Meal Seven
30g Protein (3.3 oz Grilled Chicken Breast)
3g Fish Oil

Totals: 300g carb, 210g Protein

Off Road
03-30-2011, 06:14 PM
I got rid of my belt. I think it was becoming a crutch and I wasn't working my core as hard.

dechrist
03-30-2011, 06:24 PM
Good work man. Have you always done fasted morning cardio? Or is this something Shelby has you doing?

KIBBLES N BITS
03-30-2011, 06:53 PM
I got rid of my belt. I think it was becoming a crutch and I wasn't working my core as hard.
Yep I feel / felt the exact same way, I was no doubt becoming a bit reliant on it. I feel my lower back and core getting a lot more work already. I think we made the right choice.


Good work man. Have you always done fasted morning cardio? Or is this something Shelby has you doing?

Nope never really did it until I started with Shelby at the end of December. Last summer however, I did go down to the high school and walk around the track for an hour, I would do 16 laps so an hour a day at 4 mph. I did that for 2-3 months.

KIBBLES N BITS
03-31-2011, 11:15 AM
3/31/2011

AM Fasted Cardio
20 Minutes HIIT (20 total intervals, 45 secs @ 60%, 15 secs all out)
20 Minutes MISS (4.0 mph @ 10 incline)

-Cardio was living hell today...my legs wanted to fall off the entire time

-Back to the regular carb rotation as well, no more high carb days for a long time...not much to report other than that

KIBBLES N BITS
04-01-2011, 02:22 PM
4/1/2011 Military Press Week 3 (5/3/1 Week)

AM Fasted Cardio
35 minutes 3.7 mph @ 10 incline
5 minutes 4.0 mph @ 10 incline
-No way I could've done the entire 40 mins at 4.0, it felt like daggers were being driven into my legs...

15 Minute Warm Up

Military Press
45x5, 115x5, 130x3, 145x6
-Left 1 in the tank

Pull Up
8x5
-Dead hang, chest to bar

BBB Military Press
95 5x10

Dips
Bodyweight 1x20, 4x15, 2x10
-100 total reps in few sets as possible

Barbell Rollout
3x10
-Abs were shot from wednesday

Bodyweight Row
3x10

Barbell Curl
95 4x6

Band Pull-apart
3x20

Seated DB Hammer Curl
30 3x12
-Very strict

-Quick session today, I was in the gym for around an hour and 45 mins but I spent a good 30 minutes getting a really deep long stretch on my legs, really helped getting the soreness out..I'll def be stretching them hard again tonight before bed and hopefully if my bathroom back home is done being renovated and the shower is installed hit up some contrast showering (Had a tub previously lol...)
-OH yeah i'm hungry as hell too this week, freaking stomach is constantly growling

GazzyG
04-01-2011, 02:32 PM
Well done for persevering with the cardio bud.

Great military press and dips too!

Coke
04-01-2011, 06:38 PM
Workout(s) and diet are on point Kibb.

KIBBLES N BITS
04-01-2011, 08:40 PM
Well done for persevering with the cardio bud.

Great military press and dips too!

Thanks Gazzy, yea I was feeling some dips today, haven't done any in a long time. I think I'm going to make them a weekly movement now and see if they get the triceps growing.


Workout(s) and diet are on point Kibb.

Thanks man, working hard to get better haha

KIBBLES N BITS
04-02-2011, 11:27 AM
4/2/2011

AM Fasted Cardio
-20 Minutes HIIT (45 seconds 60% effort, 15 seconds 100%, 20 total intervals)
-20 Minutes MISS (4.0 mph @ 10 incline)

-Another rough morning of cardio, I guess my body is getting back at me for all the times I thought "hmmm cardio went quick this morning and wasn't too bad" lol I was on a streak of days like those for awhile....

-Grilling the chicken for this week and studying for a calculus AND biology AND chemistry exam that my professors decided to all schedule for this week WOOHOOO (kill me)

chevelle2291
04-02-2011, 05:45 PM
Nice military pressing Kibs.

What's your major and where do you go to school at?

KIBBLES N BITS
04-02-2011, 06:23 PM
Thank you kind Sir.

I'm a student a Wilkes University, Pharmacy Major. Private school in northeastern PA

How about you?

Auzzie
04-02-2011, 09:42 PM
i think i found my 2nd log to follow... :thumbup:

is your diet just chicken and oatmeal or do you have some other carb/protein choices?

KIBBLES N BITS
04-02-2011, 10:00 PM
i think i found my 2nd log to follow... :thumbup:

is your diet just chicken and oatmeal or do you have some other carb/protein choices?

I hope you did find your 2nd log haha, the more the merrier!

Yeaaa right now my diet is just chicken and oatmeal, oh and natty PB. Really boring and bland but it's really my only option. Living in a dorm at school all I have access to during the week is a microwave. I can eat any lean meats but chicken is the cheapest and holds the best after being in the fridge for a week or so. I would eat rice for my carb choice but we only have a miniature fridge in the dorm so I wouldn't be able to store it. Which means oatmeal is the only choice.

chevelle2291
04-02-2011, 10:08 PM
Thank you kind Sir.

I'm a student a Wilkes University, Pharmacy Major. Private school in northeastern PA

How about you?

Marketing/Journalism at Drake in Iowa.

Pharmacy is a bitch. Have quite a few friends in pharm school here.

KIBBLES N BITS
04-03-2011, 10:50 AM
Marketing/Journalism at Drake in Iowa.

Pharmacy is a bitch. Have quite a few friends in pharm school here.

I agree, it's pretty hellish at the moment. I'm hoping it gets better when I finish the undergrad portion.

That sounds pretty interesting, I have a few buddies who are marketing/business majors and they seem to be really into it.

chevelle2291
04-03-2011, 10:56 AM
I agree, it's pretty hellish at the moment. I'm hoping it gets better when I finish the undergrad portion.

That sounds pretty interesting, I have a few buddies who are marketing/business majors and they seem to be really into it.

It's a degree for people who suck at math/chem. :p

It does get a lot easier after you actually get into your 'P' years. At least that's what my friends tell me.

KIBBLES N BITS
04-03-2011, 04:26 PM
4/3/2011 Week 3 Deads (5/3/1 Week)

15 Minute Warm Up

Box Jumps
3x5 medium box thing, 3x3 higher box
-The higher box was a PR of sorts, I set up an even higher box but didn't have the balls to actually attempt it. i had it all setup and just stared at it for a good 5 minutes and said no way.

Hang Clean
45x5, 95x5, 140x10

Deadlift
140x5, 225x5, 295x5, 335x3, 365x4
-Hook grip up to the 365 then switched to alternate
-Yea so my deadlift blows anymore, absolutely terrible deadlift strength....went from 430x5 to 365x4 in less than 2 months lol....

BBB Dead
230 5x10
-Did these in less than 5 minutes, was pretty pissed off and just wanted to leave, all done with hook grip

Barbell Shrug
315 2x12, 225x25
-All done strict

DB Shrug
95 1x20
-Strict

Hanging Leg Raise
4x12

Post-Workout Cardio
40 Minutes MISS (4.0 mph @ 10 incline)

-Terrible workout, felt terrible, looked terrible, just not a good time. Stress levels are at an all time high thank you college. Weigh in and pictures tomorrow with Shelby, will post pics.
-I'm contemplating taking a deload this week, going to talk to Shelby about it the morning...



It's a degree for people who suck at math/chem. :p

It does get a lot easier after you actually get into your 'P' years. At least that's what my friends tell me.

That's what everyone tells me too, I start P1 in 2013, provided I don't kill myself while taking Organic Chem. I'd rather be a different major, something that I actually enjoy but it would literally kill my dad if I dropped pharmacy. I really don't like the chem or calc or really find either particularly interesting but we have to do things we don't want to right? Dieting for example...

f=ma
04-03-2011, 06:42 PM
I have a few buddies who are marketing/business majors and they seem to be really into it.until they enter the harsh reality of trying to find a job with a pointless degree

f=ma
04-03-2011, 06:43 PM
deads arent that bad. hows the hook grip treating you?

KIBBLES N BITS
04-03-2011, 09:02 PM
until they enter the harsh reality of trying to find a job with a pointless degree

Yeah I know isn't that the truth....

Eh i don't really notice any difference with the hook grip, it makes my thumbs sore when I pull 300+ with it and thats about it. My grip has never been a problem really. The next few weeks I'll probably be able to use the hook grip for my top set (can't do it at the moment for more than a rep or two). I'll be a able to provide a better input then.

KIBBLES N BITS
04-04-2011, 09:20 AM
4/4/2011

AM Fasted Cardio
20 Minutes HIIT (45 seconds 60% effort, 15 seconds all out, 20 total intervals)
20 Minutes MISS (4.0 mph @ incline on tread)

-185.4 this morning, really disappointed with this, only down .4 pounds this from last week's 185.8

http://i1142.photobucket.com/albums/n609/Sam_Sajda/012.jpg

http://i1142.photobucket.com/albums/n609/Sam_Sajda/014.jpg

Coke
04-04-2011, 10:47 AM
Fine shots bro, should be well pleased with what you've done to get to this point.

KIBBLES N BITS
04-04-2011, 03:29 PM
Update:

Going to be taking a deload this week, I usually take one every 3 waves of 5/3/1 (9 weeks) but I'm feeling pretty beat up and am taking it after the 2nd wave which I just finished. School has me super stressed and I think toning down my training will help me get through my exams and such. Also, lower stress levels will just be a lot more healthy in general, going to focus on my academics this week and put training on cruise. I plan to hit the ground running next week. I'll be doing plenty of rehab this week to get ready.

Diet will remain the same. Four Moderate carb days on days when I train. Three Low carb days on my HIIT / off-days.


Fine shots bro, should be well pleased with what you've done to get to this point.

Thanks Coke. I know I should be more thankful that I have the ability to even train/diet. I just never feel like I'm making enough progress or pushing hard enough.

chevelle2291
04-05-2011, 01:09 AM
Shots are looking very good Kibbles. No homo, but have you thought about posting a vid? You look like you'd have a sick BDB and Lat spread right now. The light you are posing in also looks terrible.

Oh, and get a tan Casper. :p

Like I'm one to talk.....

How did you like 5/3/1? Seems like most people like it, but progression seems pretty slow. Also, I hear it kills bench numbers.

KIBBLES N BITS
04-05-2011, 12:27 PM
4/5/2011 Week 1 Wave 2 Bench Press (5's Week)

15 Minute Warm Up

Bench Press (Pinky on Ring)
45x12, 135x8, 155x5, 175x5, 195x12
-Racked it 2-3 reps early

Pendlay Row
125 8x8
-Touched the floor each rep, I'm starting to like these a lot. Even with only 120 ish pounds I can really feel the muscles in my back working, getting all 8 reps is actually a struggle when being strict.

BBB Incline Press (Thumb From Smooth)
140 5x10
-Had to do incline bench today....I might make this my permanent BBB movement on bench press days, I like it a lot more than the flat bench

One Arm DB Rack Row
70 3x10
-Once again very strict, touched floor each rep. Was working pretty hard during the later reps.

Close-grip Bench Press
135x8, 165 2x8, 155 2x8
-First time hitting the close grips in a few months. I plan to work them back in and make them a staple exercise. I don't arch when doing these, I just tuck the shoulders a bit. Index on smooth.

Standing DB Lat Raise
25 2x10
-Shoulders were killed by this point

Barbell Curl w/ Fat Gripz
85 2x10, One giant set of 85x10 65x15 45x20

HS Preacher Curl
45 4x10
-Rapid fire, 20-30 second breaks, these were very difficult during reps 7-10.

Post-Workout Cardio
32 Minutes 4.0 Mph @ 10 Incline
8 Minutes 4.1 mph @ 11 Incline (next level of progression I guess)

-Well, I said I was going to take a deload but I decided not to obviously. I woke up early with intentions of kicking off my deload but I thought it about it and just said F it. I think I made the right choice to be honest, I have 3 weeks of class before easter break and also 3 weeks left with Shelby so that's enough time for me to fit one solid wave of 5/3/1 in. I'll take a mental AND physical deload over my break. I think I need the mental more than the physical though, school has my brain fried.



Shots are looking very good Kibbles. No homo, but have you thought about posting a vid? You look like you'd have a sick BDB and Lat spread right now. The light you are posing in also looks terrible.

Oh, and get a tan Casper. :p

Like I'm one to talk.....

How did you like 5/3/1? Seems like most people like it, but progression seems pretty slow. Also, I hear it kills bench numbers.

I wish I could get a freaking tan but it's STILL f'ing snowing here, it's ridiculous. It was snowing today when I left the gym and was heading back to the room. I never used a tanning bed before and I don't even know where the hell i'd go to use one lol, maybe i'll ask some girls where the cheap spots are since I'm poor.

To be honest 5/3/1 was AMAZING in the fall when I was bulking, I LOVED it. Everyday I was fired up and enjoyed going to the gym. Mind you I was eating like a normal human being for this period of time, I'm a food lover, eating good stuff makes me a totally different person, it's hard to explain but I think it has a lot to do with my childhood / younger years...

Anyway, August 15th I was 205 pounds, benched 225x9, pressed 175x1, deadlift was 425x1, and squat was right around 365. At the end of my bulk period which was right around mid-december I was 220 and increased my bench to a very very easy 255x10, pulled 500 for a single, hit a 425 squat, and Pressed 160x8 overhead. So I gained 15 pounds, no clue as to how much was muscle but I felt strong. I think my body is more mechanically suited to be in the low to mid 200's but I could just be an idiot haha

KIBBLES N BITS
04-05-2011, 12:31 PM
And as per the request of Mr. Chevelle himself I attempted my VERY FIRST posing session, I was pretty damn drained when I took the video, just got off the treadmill and went to the locker room. Idk if this lighting is any better, I'm not too savvy when it comes to posing/flexing. Yea so um critique away

**This is my first attempt, please provide critique, Thanks friends**

VtazpxJ1SQ8

http://www.youtube.com/watch?v=VtazpxJ1SQ8

Hmm looks like I gave that wall a double-take when I bumped into it, I guess I was pretty pissed off at it lol.

chevelle2291
04-05-2011, 12:35 PM
Sheesh that is a big increase in numbers. I was under the impression 5/3/1 was slow as shit in terms of progression.

KIBBLES N BITS
04-05-2011, 12:39 PM
Nvm embedded just fine. SFW too.

I did modify the program quite a bit to make it much more intense, I didn't take any deload weeks either. Just never really felt that beat up from it.

chevelle2291
04-05-2011, 01:08 PM
fap fap fap


Lookin lean man. Your face looks lean as hell. You've got that "I'm dieting don't fucking talk to me" look lol.

ThomasG
04-05-2011, 02:49 PM
So what's going on in this journal. Cutting? What program/method are you using?

chevelle2291
04-05-2011, 03:28 PM
So what's going on in this journal. Cutting? What program/method are you using?

5/3/1

Cutting with Shelby

ThomasG
04-05-2011, 03:31 PM
Sounds like a sweet combo!

KIBBLES N BITS
04-05-2011, 06:01 PM
fap fap fap


Lookin lean man. Your face looks lean as hell. You've got that "I'm dieting don't fucking talk to me" look lol.

Yea unfortunately that's how exactly I feel throughout the day too...I'm extremely irritable, I'm usually a really calm guy too....

Hmmm what would you estimate my BF% to be? I'd like to get it tested out of curiosity but the nearest bodpod is an hour or two away and I'm not sure of the cost.


So what's going on in this journal. Cutting? What program/method are you using?

As Chevelle said, dieting and doing copious amounts of cardio under the direction of Mr. Sir Coach Shelby.


Sounds like a sweet combo!

I don't know if I'd describe it as sweet. I'd say it's more of a painful/fatiguing type combo lol

f=ma
04-05-2011, 06:05 PM
hah. your build is real similar to mine

thats a helluva lot of volume for 5/3/1.. but yeah looking great !!

KIBBLES N BITS
04-05-2011, 07:47 PM
hah. your build is real similar to mine

thats a helluva lot of volume for 5/3/1.. but yeah looking great !!

I take that as a compliment, thank you kind sir. Yeah I throw a bunch of extra stuff into the 5/3/1...I feel like I'm not even doing any work if I just follow the program as written. In the fall when I was bulking I had some huge success with the alterations I made.

chevelle2291
04-05-2011, 11:11 PM
Have absolutely no idea on your bodyfat percentage. Looks like you are still carrying some fat over your stomach, although it's much improved over the past couple of weeks. Back looks lean too, but legs also look like they are still holding some fat. Who knows. I'd ask Behemoth.

KIBBLES N BITS
04-06-2011, 09:08 AM
Have absolutely no idea on your bodyfat percentage. Looks like you are still carrying some fat over your stomach, although it's much improved over the past couple of weeks. Back looks lean too, but legs also look like they are still holding some fat. Who knows. I'd ask Behemoth.


Either do I...for all i know I could still be at 15% or something. I think all of my loose skin makes it hard to give a good guess. I agree on the stomach, it's SUPER loose and flabby, pretty freaking gross to be honest. The skin stretches a good 3-4 inches with a slight tug. Eh well Shelby says the skin SHOULD tighten up as I lean out more but it will most likely be there for a few more years

KIBBLES N BITS
04-06-2011, 03:27 PM
Heading over to the room of weights now....little bit later than usual today, I was practicing for my calculus exam tomorrow and got a little bit absorbed into it, that was 3 hours ago...can't believe I spent 3 hours trying to solve one damn problem lol, it felt like 30 minutes

KIBBLES N BITS
04-06-2011, 05:15 PM
4/6/2011 Week 1 Squats Wave 2 (5's Week)

AM Fasted Cardio
40 minutes MISS (4.0 mph @ 10 incline)


15 Minute Warm up

Squats
45x8, 135x8, 185x3, 245x5, 285x5, 315x2
-All I can say is this was bad, really really really bad....

BBB Squats
220 5x10
-Closer stance as usual....legs were sore as hell from this as well the lower back

GHR Sit Up
BW+10 behind neck 1x12
-Hard as hell

-Called it quits...I know I'm weaker without the belt but something else had to be going on with my mind/body today, this was just bad....Going to try and put the day behind me and move on....it's crunch-time at school and it has me totally mindfucked....ergh live to fight another day...

-I'm going to see what happens with next weeks squats, if I have another piss poor performance I'm going to switch over to a high bar oly style squat, test my max, and then squat like that for a few months

KIBBLES N BITS
04-06-2011, 05:30 PM
Here's the 285x5....maybe someone can pick out some technical errors, looks like I GM the last rep...

And yes I'm wearing a wife-beater, this isn't my usual attire but my other clothes are really really big on me

_vVbR4-CuUE


http://www.youtube.com/watch?v=_vVbR4-CuUE

KIBBLES N BITS
04-07-2011, 11:30 AM
4/7/2011

AM Fasted Cardio
20 Minutes HIIT
20 Minutes MISS (4.0 mph @ incline)

-Calc exam was pretty challenging this morning....also realized that I've got no more than 4 hours sleep per night this week....that can't be good for recovery or physical performance in general, on the bright side my legs felt good during cardio since yesterday's leg workout was weak

GazzyG
04-07-2011, 12:15 PM
Those squats looked good mate! Looked like the last couple were pretty tough to get out, haha!

I have the exact same issue too - once it gets tough, I start to drop forward a tad.

Looking real strong all the same though, bud. Nice work!

KIBBLES N BITS
04-08-2011, 05:08 PM
4/8/2011 Military Press Week 1 Wave 2 (5's Week)

AM Fasted Cardio
40 Minutes MISS (3.7 mph @ 10 incline)
-did the first 5 minutes at 4.0 and I just wasn't feeling it today

15 Minute Warm Up

Military Press
45x8, 105x5, 125x5, 135x5

Pull Ups (Pronated)
9x5

(Neutral) BW +25 3x3, BW 1x8

BBB Military Press
95 5x10

Dips
BW + 25 2x15 2x10, BW 5x10

Seated DB Hammer Curl
35 4x12

Plank w/ feet on bench
1 minute x 5

One Mile Run
-6 minutes, 10 Mph

-Well today was unexpected, My morning cardio felt like hell and sucked. I felt like ass before going to the gym, my lower/upper back and legs were both feeling torn up pretty good so I did some really deep stretching for about 30 minutes in my room then went to the gym. I actually had a pretty good session once I got there, about the mile at the end, I just wanted to see if I could still run a 6 minute mile lol and I felt pretty bad for not doing this morning's MISS at 4.0 mph.....

- Oh and I'm really freaking hungry today erghhhhh, two exams this upcoming Tuesday, bio and chem....home stretch before break, let's see if the body can handle it alright

PI-7BnYi4OA

-I added some music, if you're not a fan just mute it. It was kinda dull w/o any sound I thought


Those squats looked good mate! Looked like the last couple were pretty tough to get out, haha!

I have the exact same issue too - once it gets tough, I start to drop forward a tad.

Looking real strong all the same though, bud. Nice work!

That was a terrible terrible session, I deserve a boot in the ass for having a day like that. Thanks for the pick me up though haha

KIBBLES N BITS
04-09-2011, 12:03 PM
4/9/2011

AM Fasted Cardio
20 Minutes HIIT
20 Minutes MISS (4.0 mph @ 10 incline)

Off Road
04-09-2011, 05:22 PM
Cool vid...all good strong reps.

KIBBLES N BITS
04-09-2011, 08:23 PM
Thanks OR, I'm just getting the hang of making the vids so as time goes on I hope I can make them a bit more interesting lol...maybe even get some fancy editing going on!

KIBBLES N BITS
04-10-2011, 04:37 PM
4/10/2011 Week 1 Wave 2 Deadlift (5's Week)

AM Fasted Cardio
40 Minutes MISS (4.0 mph @ 10 incline)

15 Minute Warm Up

Box jumps
2 big 1 medium 1 small x 5
2 big 2 med 1 small 2x3
3 big 1 med 1 small x 3 (Single jump PR, hit it for 3, this was the one I was afraid to jump onto last week)
-I plan on measuring the boxes later in the week...this just helps me keep track of what i've done for now

Hang Clean
45x5, 95x5, 135x3, 160x3, 185x0, 145x10
-My form blows, I've never been good at these....when I get a vid up of these I'd love if someone could possibly tell me wtf i'm doing wrong, this is one lift I'd love love love to be strong with

Dead Lifts
145x5, 255x5, 295x5, 330x8
-Hook until last set, stopped at 8 didn't want to kill myself for cardio

BBB Deads
235 5x10
-Hook grip

Trap/Back Circuit thing

Snatch Grip Barbell High Pull 135x3
Trap Bar Shrug 135x20
Keg Row (not sure of weight) x15
Barbell Shrug 135x12

-Went through this 3 times in around 7-8 minutes, got me really sweaty but wasn't winded at all, I was strapped for time and this stuff was just laying around so I yea spur of the moment type thing...I felt it was effective though, traps and back feel pretty worked

-Biology lecture until 11, sorry I haven't been around much the past few days to check in on other people's logs and such....I'll see what i can do tonight

-Forgot to mention, tomorrow is weigh in and picture day...hope everyone is super excited yippee

Behemoth
04-10-2011, 06:55 PM
Looking very lean my friend

tom183
04-11-2011, 06:55 AM
Solid OH pressing and pull ups in that vid.

KIBBLES N BITS
04-11-2011, 11:16 AM
4/11/2011

AM Fasted Cardio
20 Minutes HIIT
20 Minutes MISS (4.0 mph @ 10 incline)

-Morning weight of 182.4, down from last week's 185.4. Really hungry and craving some good food the past few days...


http://i.imgur.com/QG3bX.jpg

http://i.imgur.com/fMDWw.jpg




Looking very lean my friend

Thanks, any estimate of what my BF% may be? I heard you were the man to ask lol


Solid OH pressing and pull ups in that vid.

Thank you sir!

KIBBLES N BITS
04-12-2011, 06:20 PM
4/12/2011

AM Fasted Cardio
20 Minutes HIIT
20 Minutes MISS (4.0 mph @ 10 incline)

-Really beat up this week so I'm taking the deload.....I'll start back to heavy training either next monday or tuesday, diet will remain the same for the week except I get a cheat meal the night before I go back to heavy training.

-Sorry I haven't been around and posting in logs the past 2-3 days, school has me killed...just had my bio and chem exams today and I'm gonna go sleep for a long ass time

KIBBLES N BITS
04-13-2011, 04:18 PM
4/13/2011 Squat + Bench Deload

AM Fasted Cardio
40 Minutes MISS (4.0 mph @ 10 incline)
-wasn't a good time at all, I kept getting really lightheaded

15 Minute Warm Up

Lots of static / dynamic stretching

Squat
45x5, 135x5, 160x5, 185x5

Goodmorning
45 3x10

Bench
95x5, 115x5, 135x5

Pull Up
6x3

Planks w/ feet on Bench
3 x 1 minute

Push Ups w/ feet on bench
4x10

Static Stretching

-Deload is a deload, nothing really exciting....I need to get a few more good nights sleep before I start to feel normal again I think, my body is still shot from the 7 consecutive 20+ hour days

-Pretty pumped for monday night's cheat meal, it's about all I'm looking forward too....was thinking about doing a 24 hour fast afterwards or something of that effect, maybe a 24 hour fast beforehand just to see what happens

-Have a few veins showing up in my obliques the past few days, really evident today, looks kinda awkward

f=ma
04-13-2011, 07:32 PM
looking lean!

so you actually deloaded. im all talk, i never deload

KIBBLES N BITS
04-14-2011, 12:58 PM
4/14/2011

AM Fasted Cardio
20 Minutes HIIT
20 Minutes MISS (4.0 mph @ 10 incline)
-Really lightheaded again on the treadmill...I've been feeling really "hazy" and in a daze the past two mornings, don't know whats up with that....



looking lean!

so you actually deloaded. im all talk, i never deload

I wish I felt lean lol, I can still grab a huge handful of flab in the midsection....yet I have veins in the obliques / abs now which doesn't make sense to me.....

Yea I'm deloading until Tuesday, I had no choice. My body is / was seriously beat to all hell.

chevelle2291
04-14-2011, 01:13 PM
Sam, I wonder if you are actually very lean at the moment (perhaps around 10%....idk) and that the flab you are grasping is just, in fact, loose skin? What do you think?

KIBBLES N BITS
04-14-2011, 03:52 PM
i think the same thing Chevelle....I have veins evident in my obliques and abs...also getting veins in the calves, quads, lats, and traps so I'm thinking I have to be at least kinda sorta lean?

f=ma
04-14-2011, 05:27 PM
you are most definitely <10%

it is loose skin. it will recover but it may take some time..

Time+Patience
04-14-2011, 08:09 PM
I have meant to be in this journal sooner than now. Gotta play some catch up, but it will be done by this weekend.

Can you give me a brief summary of what your direction is with your lifting and diet?

KIBBLES N BITS
04-14-2011, 08:50 PM
you are most definitely <10%

it is loose skin. it will recover but it may take some time..

Yea I figured that was the case, it is tightening up. My guess is by the winter or maybe next spring it'll be completely gone.


I have meant to be in this journal sooner than now. Gotta play some catch up, but it will be done by this weekend.

Can you give me a brief summary of what your direction is with your lifting and diet?

More than glad to have you around! It's awesome getting feedback from guy's like yourself.

Ah the synopsis here is I'm just trying to lean up for the summer. I've been working with Shelby Starnes for the past 15 weeks. This upcoming week will be my last week and then after that I'm on my own, don't have enough money to hire him again. Doing 5/3/1, four days a week. Fasted morning cardio 7 days a week. Down from 211.3 pounds to 182.3 as of this past Monday, BF% is unknown

Diet right now is 4 moderate carb days on training days with 40 minutes MISS., 3 low carb days on off day with 20 minutes HIIT and 20 minutes MISS.

Moderate Day:

Meal One: 30g C 45g P
Meal Two (Pre-Workout) : 20g C 45g P
Meal Three (Post-Workout) : 30g C 45g P
Meal Four: 45g P, 1 TS Natty PB, 3g Fish Oil
Meal Five:Same as four
Meal Six: 45g P, 3g Fish Oil, 3g Evening Primrose

Low Day:

Meal One: 30g C 45g P
Meal Two: Same as One
Meal Three: 45g P, 1.5 TS Natty PB
Meal Four: Same as three
Meal FIve: Same as three
Meal Six: 45g P, 3g Evening Primrose

That's about it, once I'm done working w/ Shelby I'd like to maintain except cut out the cardio if at all possible. Right now I'm thinking about doing some intermittent-fasting as I much prefer larger meals and have a HUGE appetite, I'm more or less hungry 24/7....Was 275 pounds less than 2 years ago...

So much for brief haha

LuNa
04-15-2011, 12:47 AM
Thats great progress. You are looking very lean, very impressive considering you were 275 pounds once.

KIBBLES N BITS
04-15-2011, 09:19 AM
Thats great progress. You are looking very lean, very impressive considering you were 275 pounds once.

Thanks for the comment. It sucks that I still have that 275 pound appetite lol....just hoping I don't "relapse" back to that point

GazzyG
04-15-2011, 11:07 AM
Excellent work mate, both on the lifting and dieting! Keep it up.

Time+Patience
04-15-2011, 01:38 PM
Wow! You used to be 275 pounds. You look incredible knowing where you were just back in 2008-09.

I like the looks of everything. I see you are a student, where do you go to school? I assume you are in some type of Science program or one that requires a good deal of The Sciences.

KIBBLES N BITS
04-15-2011, 03:03 PM
4/15/2011 Military Press Deload

AM Fasted Cardio
40 Minutes MISS (3.7 mph @ 10 incline)
-Really really lightheaded doing this...hopefully it stops soon

15 Minute Warm Up

Military Press
45x5, 65x5, 80x5, 95x5

Barbell Rollout
2x10

GHR Sit Up
2x10

Pull Up (Pronated)
10x3

Tricep Cable Pushdown
40 3x20

Static Stretching

-Just hitting a deload workout, nothing important to report.




Wow! You used to be 275 pounds. You look incredible knowing where you were just back in 2008-09.

I like the looks of everything. I see you are a student, where do you go to school? I assume you are in some type of Science program or one that requires a good deal of The Sciences.

Yessir in my high school days I was always 265+ I miss it sometimes lol and thank you, I've worked extremely hard to get here...I'm working even harder to attempt to stay here

Ah yeah I'm a Pharmacy major at Wilkes University, it's a small private school in Northeastern Pennsylvania. It blows.

KIBBLES N BITS
04-15-2011, 03:04 PM
Excellent work mate, both on the lifting and dieting! Keep it up.

Thank you Sir Gazzy! Same to you, we must be ready for the summer weather haha

StLRPh
04-15-2011, 03:18 PM
Ah yeah I'm a Pharmacy major at Wilkes University, it's a small private school in Northeastern Pennsylvania. It blows.

Good luck in school. I remember when they opened in the late 90's. You've got a great career waiting for you. BTW, what year are you in school?

KIBBLES N BITS
04-15-2011, 03:35 PM
Thanks man, right now I'm a freshman but i guess in 2-3 weeks here I'll be considered a sophomore woohoo lol. Yea the career will be awesome, hopefully I make it through all 6 years, it's pretty rough

KIBBLES N BITS
04-17-2011, 05:26 PM
4/17/2011 Deload Deadlift

15 Minute Warm Up

Deadlift
155x5, 190x5, 230x5
-Double overhand, conv stance

Hang Clean
95 3x3

Barbell Shrug
135 2x15

Post-Workout Cardio
60 Minutes MISS (4.0 mph @ incline)

-No update for yesterday, I didn't get out of bed until 1 pm and felt absolutely terrible, didn't make it to the gym for my cardio so I cut out my first two meals of the day.

-Decided to do 20 minutes of extra cardio to make up for yesterday, lower back was sore, I tweaked it or something when I lifted my dog up last night

-Tomorrow is my cheat meal....I'm going nuts, I don't know if I'm going to make it, I've been staring at the coldstone creamery menu for the past two days and looking at pictures of donuts....I'm extremely close to hopping in the car and going for ice cream, I've honestly NEVER had ANY cravings as bad as I do right now...

KIBBLES N BITS
04-17-2011, 05:34 PM
4/17/2011 Deload Deadlift

15 Minute Warm Up

Deadlift
155x5, 190x5, 230x5
-Double overhand, conv stance

Hang Clean
95 3x3

Barbell Shrug
135 2x15

Post-Workout Cardio
60 Minutes MISS (4.0 mph @ incline)

-No update for yesterday, I didn't get out of bed until 1 pm and felt absolutely terrible, didn't make it to the gym for my cardio so I cut out my first two meals of the day.

-Decided to do 20 minutes of extra cardio to make up for yesterday, lower back was sore, I tweaked it or something when I lifted my dog up last night

-Tomorrow is my cheat meal....I'm going nuts, I don't know if I'm going to make it, I've been staring at the coldstone creamery menu for the past two days and looking at pictures of donuts....I'm extremely close to hopping in the car and going for ice cream, I've honestly NEVER had ANY cravings as bad as I do right now...

f=ma
04-17-2011, 06:28 PM
i would suggest try to decide what you are going to eat in advance and buy only that and walk away

"just 1 more" comes so naturally for everyone after prolonged dieting

KIBBLES N BITS
04-17-2011, 06:38 PM
I'm limiting myself to 60 minutes of eating. I'm going to try to keep it around 8k cals.

f=ma
04-17-2011, 06:49 PM
that will be some serious eating for 60 min

enjoy it man

KIBBLES N BITS
04-17-2011, 07:01 PM
One thing I did inherit from my parents is an appetite....I can eat and eat and eat and seemingly never feel full, I'll make sure to take pictures....I honestly believe I have some type of eating disorder

chevelle2291
04-17-2011, 08:23 PM
I forget if you're running an ECA stack or not?

KIBBLES N BITS
04-17-2011, 08:54 PM
Yea I've been on an ECA for about 6 ? weeks now, 75mg ephedra hcl and split into three 25 mg doses, 200mg caffeine with each dose. Doesn't make me any less hungry or curb the appetite at all :(

LuNa
04-18-2011, 01:28 AM
I get the weirdest cravings during my diet. Been craving bacon and bagels every day now for quite some time.

Enjoy your meal!!

KIBBLES N BITS
04-18-2011, 09:09 AM
4/18/2011

AM Fasted Cardio
20 Minutes HIIT on the bike
20 Minutes MISS (used the bike for a change)
-The bike freaking kicked my ass and my balls....freaking man parts were sore as hell god idk how people ride that thing every damn day
-Had my HR at 150 the entire time, thoroughly worked me....totally slipped my mind that today's cardio was supposed to be 40 minutes MISS but I was on auto-pilot and accidentally did my low-day cardio

Going to the weight room after my lab which is from 2-5, will update if I can before I go out for dinner.


I get the weirdest cravings during my diet. Been craving bacon and bagels every day now for quite some time.

Enjoy your meal!!

Oh god I know the feeling, I looked at food pron for seriously 2 hours last night but when I woke up today I felt like getting skinny and just skipping out on the cheat....no cravings AT ALL....it's so messed up how our bodies work eh?

chevelle2291
04-18-2011, 09:14 AM
Holy balls that's a lot of cardio.

KIBBLES N BITS
04-18-2011, 09:43 AM
Holy balls that's a lot of cardio.

I agree, when I have a cheat coming up I try to work my ass off to negate the cals a bit. I just feel a lot better about it if I know that I worked extra hard to earn it. If I didn't do extra around this time I'd end up being seriously upset for days and feel like shit.

Totally forgot to report in my weekly stats and pics, morning weight of 180.5 down from 182.4. Not bad considering it was a deload week with minimal lifting and I missed a cardio session. This starts my last week working with Shelby, Week 16 of 16.

My roommate was in a big hurry and half-assed the pictures....

http://i.imgur.com/Gc1Wt.jpg

http://i.imgur.com/4jxpM.jpg

Maybe I'll take a couple pics tonight after I eat and see how I look with some blood in my carb stream hahah

Here's the restaurant I'm going to by the way....www.smokeybones.com yea it's a local franchise type thing but the food is freaking amazing, I'd put it against the 5 star steakhouse I ate at in Vegas

KIBBLES N BITS
04-19-2011, 01:50 PM
4/18/2011 Bench Week 1 (5's Week)

15 Minute Warm Up

Bench Press
45x12, 135x8, 155x5, 175x5, 195x15
-Pinky from ring

BBB Incline Bench
140 5x10
-Thumbs from smooth

Pendlay Row
130 8x8
-Touch floor and reset each rep

DB Rack Row
75 1x10, 70 2x10
-Reset each rep to floor

Seated DB Lat Raise
20 2x15, 15 2x15

Barbell Curl w/ Fat Gripz
75 8x8
-30 seconds break between sets, this was tough

Fat Bar Curl
65 4x15
-Strict

Band Pull Aparts
5x20

Abs
Planks w/ feet bench 2 x 1 min
Barbell Rollout 2 x10

Barbell Complex
95 Pounds, 5 times through w/ 1 minute rest between rounds
SLDL x8
Clean x8
Back Squat x8
Front Squat x8
Row x8
Push Up x8

-Ton of volume yesterday, I was feeling really strong and really upbeat....I lost a little bit of self control and went to the cafeteria before my lift and had 2 slices of pizza, a PB&J sandwich, and a bagel sandwich, woops....I felt f'ing amazing though and that's the strongest and best I felt in 8-10 weeks. Was a great session in my opinion and I actually had FUN lifting the weights instead of feeling like a zombie going through the motions

-Afterwards went out to eat with my mom, had myself a steak, ribs, and then went to coldstone for dessert and had two ice cream sundaes. Had a great time. So that was my "second" cheat. Then later my buddies begged me to go to taco bell with them because they've never seen me eat anything besides grilled chicken and oatmeal. Decided to go because I've never had taco bell before in my life and obv wanted to try it, had some burrito thing which was pretty delicious.

-Andddd that was it, I don't feel guilty, I feel the best I have in 10 weeks. Weighed in at 189 this morning up from yesterdays 182....probably a lot of water and glycogen, who knows, don't care either really.

Coke
04-19-2011, 04:08 PM
Wow, that is a huge effort.

KIBBLES N BITS
04-19-2011, 07:40 PM
Wow, that is a huge effort.

Thanks Coke, I work a lot harder when I'm actually enjoying it lol....I forgot what it felt like to be in the gym having fun

KIBBLES N BITS
04-19-2011, 07:48 PM
4/19/2011 Squats Week 1 (5's Week)

AM Fasted Cardio
65 Minutes MISS (4.1 Mph @ 10 incline)
-this was easy mode today, lots and lots of sweat

15 Minute Warm Up

Squats
45x8, 135x8, 195x5, 225x5, 255x10
-Reset my squat max to account for longer using a belt and I'm now going well below parallel with a closer stance

BBB Squats
185 5x10
-1 minute break between sets

GHR
BW 5x10

Supersetted with

Leg Press
4 pps 4x15, 3 pps x25 immediately after the lunges

DB Lunge
25 each hand, 30 steps (Failure), 20 steps (Failure)

Plate Push
40 yards x 6
-45 seconds break between each
-these are freaking brutal and I love it

Sprints
40 yards x 20 @ 60-70% effort

-I've made the decision to relax a bit on the diet for a few days.....it's going to consist of 200g of protein and no more than 4000 calories, I'll be fasting for 20 hours and have a 4 hour feeding window.

LuNa
04-20-2011, 02:10 AM
Thats going to be massive eating in the 4 hour window. Good to see you enjoy yourself on those sessions.

KIBBLES N BITS
04-20-2011, 01:21 PM
Time for an "I told you so"
i would suggest try to decide what you are going to eat in advance and buy only that and walk away

"just 1 more" comes so naturally for everyone after prolonged dieting

I should have really listened to this and now I'm in quite a situation. So here goes the story, I woke up on Tuesday after Monday's binge and did the Cardio, went and did my squat workout later. I'm walking back to my dorm room to shower and eat my PWO meal and my buddy calls and says there's a pizza eating competition in the Student Center in 20 minutes with a $250 prize and after seeing all of the food I ate on Monday he is going nuts telling me how I could win. Yea so me being the dumb fuck I am show up there at the competition and pay the $10 to enter....

It's me and 30-40 other people, 90% of which were 300+ pounds expectedly. I was by far the smallest guy there and pretty much beat the shit out of everyone. I had 16 slices and could've had more but everyone else was done. So i won the money....now time for more dumbness, I wasn't full yet and I don't know why but once again I was a dumbass, I had the craving for cereal and ate a box of lucky charms and finished off a vanilla cake at a friend's house, I washed it all down with probably 3-4 quarts of skim milk....that was the post workout meal.

Final nail in the coffin, hit me with all of your insults now because I seriously 110% deserve every bit of them. I woke up this morning and went out to a breakfast buffet with everyone....and ate around 5k cals...and to top it all off, I PROMISED my dad that I would eat pizza with him tonight when I get home to start easter break...so this is it, it's over, after tonight's pizza I get back on the horse. I'm going to consider it my Last Supper.

Made a little movie to show what It looks like after oh i guess 30,000+ Cals in 3 days? Don't even feel like stepping on the scale to weigh myself because it'll be enough to make me jump off a bridge.

TL;DR

I was a fatass piece of shit failure and binged on 30,000+ cals in 3 days and will eat pizza tonight

I present to you a fatass talking about being fat while playing with his fat on camera, my voice is fucking retarded too, SFW

q3ZhzmwGmNE

KIBBLES N BITS
04-20-2011, 01:22 PM
4/20/2011
20 Minutes HIIT
25 Minutes MISS (4.0 mph @ 10 Incline)

http://i.imgur.com/qpqDF.jpg

KIBBLES N BITS
04-20-2011, 01:28 PM
Breaking this into three posts today, this is the last for now I think....I need to get this down and out of my head so I can read it....

Where to go from here....the plan right now is to go full keto for a 14 day period, Harry Selkow style Caveman Face Food only diet. For these 14 days cardio will remain the same. After the 14 days of keto/caveman I will return to the diet Shelby had laid out for me. At the start of June I plan to rehire Shelby (get a slick discount now) and take it from there. Having the sense that I'm accountable throughout the week and having to supply pictures / updates to him just really keeps me honest....i guess it's a crutch of some sort

If anyone can offer another plan or recommendation please do, I need all of the help I can get right now

Final Edit: gathered the courage to get on my scale, 197.8.....15.6 pound increase since monday morning...i'm guessing 7-10 pounds of that is fat...

Coke
04-20-2011, 04:27 PM
The pizza contest you won on the fly was ridiculous, can't beat the $250 pocket change. Shouldn't feel guilty about things like the buffets and what not with your folks, that's what life is about, enjoying it all.

Definitely on the right track though, you know how to lean out....and the extra skin really won't amount to anything as you get bigger over time, so no big deal there.

KIBBLES N BITS
04-21-2011, 11:38 AM
The pizza contest you won on the fly was ridiculous, can't beat the $250 pocket change. Shouldn't feel guilty about things like the buffets and what not with your folks, that's what life is about, enjoying it all.

Definitely on the right track though, you know how to lean out....and the extra skin really won't amount to anything as you get bigger over time, so no big deal there.

I really wish I didn't feel guilty, food was always a big part of my life and the past three days not staring at a clock waiting to eat again were pretty damn awesome. Honestly, they were the best three days I've had in months, I felt like I was alive again as dumb as it sounds.

You're right that I can lean out if I desire but I still didn't have a decent set of abs at 180. I was going nearly insane with diet at 180 so I honestly doubt I can go any lower, and the strength levels at that weight were rather pathetic in my opinion....

I'm really considering a bulk to 225-230.

chevelle2291
04-21-2011, 11:44 AM
I really wish I didn't feel guilty, food was always a big part of my life and the past three days not staring at a clock waiting to eat again were pretty damn awesome. Honestly, they were the best three days I've had in months, I felt like I was alive again as dumb as it sounds.

You're right that I can lean out if I desire but I still didn't have a decent set of abs at 180. I was going nearly insane with diet at 180 so I honestly doubt I can go any lower, and the strength levels at that weight were rather pathetic in my opinion....

I'm really considering a bulk to 225-230.

Sam, the "fat" you were grabbing at in the vid is loose skin, nothing more. You are very, very lean right now. It shows in your face and extremities. I don't know what you can do about the skin besides surgery or gaining more muscle. I'd ask Unholy about it...he had the same issues.

What did shelby say about the binge?

KIBBLES N BITS
04-21-2011, 12:10 PM
Sam, the "fat" you were grabbing at in the vid is loose skin, nothing more. You are very, very lean right now. It shows in your face and extremities. I don't know what you can do about the skin besides surgery or gaining more muscle. I'd ask Unholy about it...he had the same issues.

What did shelby say about the binge?

I haven't emailed Shelby about it yet....the consultation officially ended yesterday anyhow. I think there's quite a bit of fat there now, it's EXTREMELY soft and jiggly, could be a lot of water and junk though.

The loose skin is what is having me just say screw the cutting for now and not waste this entire summer. Bulk the rest of this year and re-evaluate come next spring and THEN decide whether to cut or bulk for another year. I don't know exactly how much mass I could gain by next Jan/Feb but I'm guessing a good 10 pounds considering I'm still fairly new to training.

The whole thing has my mind going at a million miles per hour right now....

chevelle2291
04-21-2011, 12:16 PM
I haven't emailed Shelby about it yet....the consultation officially ended yesterday anyhow. I think there's quite a bit of fat there now, it's EXTREMELY soft and jiggly, could be a lot of water and junk though.

The loose skin is what is having me just say screw the cutting for now and not waste this entire summer. Bulk the rest of this year and re-evaluate come next spring and THEN decide whether to cut or bulk for another year. I don't know exactly how much mass I could gain by next Jan/Feb but I'm guessing a good 10 pounds considering I'm still fairly new to training.

The whole thing has my mind going at a million miles per hour right now....

You have accomplished quite a bit on this cut. You should be very proud. I would just hesitate to start hardcore bulking right now. You could lean bulk from this point very effectively I imagine. The loose skin can't be helped, you're right.

KIBBLES N BITS
04-21-2011, 02:53 PM
You have accomplished quite a bit on this cut. You should be very proud. I would just hesitate to start hardcore bulking right now. You could lean bulk from this point very effectively I imagine. The loose skin can't be helped, you're right.

I think I cut for all the wrong reasons to be honest....the 210-220 pound range lifestyle that I was living was a hell of a lot different than the 180 pound lifestyle and I think the reason I can't maintain is because as I said, I did it for the wrong reason.

I am proud of the progress made and how I was able to adhere to it for the time. I'm def done with the binge now though, it's over. I think I can handle a lean bulk, I hope so and I think that's the best option for me. I'll weigh myself tomorrow morning and that will be my starting point.

Time+Patience
04-21-2011, 08:49 PM
I think you could go the route of not cutting anymore, but I wouldn't go straight into the bulk. You won't be as satisfied with it IMO.

You talked about cutting for the wrong reasons, so if you bulked right now, all out like you said, wouldn't it be for the wrong reasons? It sounds like you want to bulk just so you can eat like a crazed man again. If you do start bulking and you gain more than 5 pounds per month on average then you are over doing it.

Initially you will gain some weight quickly, as you've seen, but then it should slow down for sure. I think that going from a cut to a bulk shoudl consist of a compromise. Try to eat as if you are cutting and be very strict for the majority of the weeks, so that's 5 out of 6 daily meals are clean, or 4-5 days out of the week are clean while the other 2 may not be as clean, but try not to allow yourself to go to crazy.

I've had a bad week with my diet, and it's easy to stay off course, but try to bring it back to reality. If you aren't hungry stop eatting! I so badly want this peanut butter and chocolate easter egg, but I just can't!

Don't beat yourself with guilt. Weigh yourself in 3-4 days and you'll see your BW drop way back down and all of that crazy eatting will allow you to stick back with your cut for a solid 10 days straight.

You gotta ask youself "how mentally weak are you?" I know I am asking myself that more and more as of late.

KIBBLES N BITS
04-22-2011, 10:57 AM
BW of 208.8 this morning....26.2 pounds in less than 4 days....

I still haven't set up any type of diet to adhere to....Last summer I followed the lean gains approach with a 20 hour fast and 4 hour feeding window. I really had a lot of success with that, I did 9 days of dieting and then I'd have a cheat day. I really didn't make any progress but I did maintain my weight throughout the entire summer and was "relatively" happy. I've given up on the idea of abs this summer because with the amount of skin it's just not happening. I'm going to set myself a short list of goals right now.

Short-Term
-Make it through the day with zero junk food, keep calories below 2000

Mid-Term
-Make it 3-5 days without carbs, the first 3 days are the hardest. I really need to go cold turkey and end the rut I'm stuck in.

Long-Term
- 10-14 days of >20g Carb while following the 20 hour fast 4 hour eating window procedure

My feelings are that if I can make it through these first couple of days I can get my ass back into the swing of things and hopefully at minimum get back to 185

Any guidance or suggestions would be great...


I think you could go the route of not cutting anymore, but I wouldn't go straight into the bulk. You won't be as satisfied with it IMO.

You talked about cutting for the wrong reasons, so if you bulked right now, all out like you said, wouldn't it be for the wrong reasons? It sounds like you want to bulk just so you can eat like a crazed man again. If you do start bulking and you gain more than 5 pounds per month on average then you are over doing it.

Initially you will gain some weight quickly, as you've seen, but then it should slow down for sure. I think that going from a cut to a bulk shoudl consist of a compromise. Try to eat as if you are cutting and be very strict for the majority of the weeks, so that's 5 out of 6 daily meals are clean, or 4-5 days out of the week are clean while the other 2 may not be as clean, but try not to allow yourself to go to crazy.

I've had a bad week with my diet, and it's easy to stay off course, but try to bring it back to reality. If you aren't hungry stop eatting! I so badly want this peanut butter and chocolate easter egg, but I just can't!

Don't beat yourself with guilt. Weigh yourself in 3-4 days and you'll see your BW drop way back down and all of that crazy eatting will allow you to stick back with your cut for a solid 10 days straight.

You gotta ask youself "how mentally weak are you?" I know I am asking myself that more and more as of late.

The part about bringing myself back to reality really hits home. I feel as if the past four days have been surreal. You're right about the bulk too, I'd be bulking on this impulse and end up even more unhappy. I really do need to cut back to the 185-190 range ASAP though and then I think it's best I maintain there for a solid month or two....Right now to be honest I feel like a pathetic failure who is extremely mentally weak...

Thanks for writing that, I'm going to read that whenever I feel a bit tempted. I really appreciate people helping me through this....I'm extremely down about the whole situation...

f=ma
04-22-2011, 11:59 AM
its a very slipperly slope once you let go. the same thing happened to me but not to the same extent. just get control of things now. you didnt gain 20lbs of fat in 4 days. i wager that 80% of that is bloat.. so for the next week or so, get things where they need to be. youve been doing it for months and months so you need no instruction of what that entails.

from there, you can choose to bulk or whatever. that is definitely loose skin and not fat btw. it takes time to adjust. collagen creams might help.. but it will def take time

KIBBLES N BITS
04-22-2011, 12:57 PM
its a very slipperly slope once you let go. the same thing happened to me but not to the same extent. just get control of things now. you didnt gain 20lbs of fat in 4 days. i wager that 80% of that is bloat.. so for the next week or so, get things where they need to be. youve been doing it for months and months so you need no instruction of what that entails.

from there, you can choose to bulk or whatever. that is definitely loose skin and not fat btw. it takes time to adjust. collagen creams might help.. but it will def take time

I don't think it's ever happened to anyone to this extent....I feel ashamed of myself....I agree, this week I really need to suck it up and get my ass back on track. These first few days will be the most difficult. Thanks for helping me out, it's going to help a lot reading this stuff over when I feel the urge to eat junk.

KIBBLES N BITS
04-22-2011, 02:31 PM
4/21/2011 Military Press Week 1 (5's Week)

15 Minute Warm Up

Military Press
45x8, 105x5, 125x5, 135x5, 135x8(Push Press)

BBB Press
95 5x10

Chest Supported Row
70 8x8
-went back and forth with a buddy so only ~30 sec between sets

Close Grip Incline
135 4x8

DB Hammer Curl
30 5x12

Lat Pulldown
110 4x15

Front Raise
25 lb plate 4x15

EZ Curl
25 2x8

Tricep Pushdowns
100 4x20

Pull Ups
3x5
-yea thats all I could do, weighing 25+ more pounds since last time I did these was quite a change up

Felt strong, shoulders were still beat up from monday's workout I think

KIBBLES N BITS
04-23-2011, 10:16 AM
Managed to make it through yesterday completely clean of junk. Carbs were kept below 20g and more likely in the 5-10g range. Calories were around 2000. Going to do the same thing today and pick up some ketostix later if I can.

Weight was 204.3 down from yesterday's 208.8

f=ma
04-23-2011, 12:42 PM
good job man. stay tough. you will burn off a lot of glycogen.. it will prob take a week or so for your weight to stabilize... but it was a good lesson tho... we're all only human.

KIBBLES N BITS
04-24-2011, 01:12 PM
Made it through yesterday and so far I've made it through today, it's been a constant struggle with myself....was under 2000 cals and under 20g carbs.

Morning weight 202.2

Seriously depressed the past few days....my mom ordered a pizza yesterday and I was shaking and in tears looking at it, I feel like a dumbass even posting that on the internet, crying over a pizza how pathetic. Sat and watched my entire family eat Easter dinner today and once again shaking and in tears. I hope to god I can get over this, I feel like I have some kind of sick addiction.


good job man. stay tough. you will burn off a lot of glycogen.. it will prob take a week or so for your weight to stabilize... but it was a good lesson tho... we're all only human.

I'm trying, it's taking every ounce of willpower I have. I want to get over this mess so badly...

KIBBLES N BITS
04-25-2011, 08:56 AM
Three full days under 2000 cals and 20g carbs. Not in ketosis yet according to my ketostix, probably going to check it out again in a a day or two.

Weight today 198.6...only 15 more pounds to go

KIBBLES N BITS
04-25-2011, 09:56 PM
Another full day down...first day back to the weights tomorrow in awhile. The past few days have been extremely difficult psychologically and I think I'm really at an all time low in my life...I broke down into tears today when I was talking to my best friend about my whole diet situation. I also had a heart to heart with my dad. It's become an obsession, I don't think it's one bit normal to experience such depression from simply eating food. Not healthy at all. I took a few hours today to write down what's important to me in life and what makes me happy. i noticed nearly all of it completely revolved around my diet. I need to somehow compromise. Over the course of the past 18 months I've let the perceptions that others have of my weight TOTALLY consume my life.

The entire reason I decided to drop from 275 pounds was to impress a girl. Fucking dumbest reason ever. Needless to say it didn't work out. I got fucked over big time and became super depressed, I lost over 20 pounds over the course of February 2010 going from 240 to 220. I stayed in that state for another two months and was 200 pounds come June. Anyway the summer I stayed around the same weight and in August 2010 I started my first bulk, I gained 20 pounds from August to Christmas and was stronger than ever. I hired Shelby after Christmas thinking oh man he's a professional maybe the dieting won't be so bad. Boy was I fucking wrong, the first few weeks were alright and I managed. The following weeks I was miserable. I stopped going out with friends and more or less all I worried about was the diet, cardio, and my lifting. I was more or less a total shut-in. Here's the kicker, the entire reason I did this was to hopefully get 6 pack abs for the summer to finally impress the SAME girl who fucked me over last year.

I don't understand why I'm typing all of this out to a bunch of people who probably think I'm half crazy and half retarded but it helps that I'm able to get it out in print...for me anyway.

I gave the diet-scene and bodybuilder lifestyle my 110% honest to god best guys but I'm not made for this. I hate it. I really did try, I gave it everything I had.

TL;DR Depressed as hell, want to starting enjoying life

LuNa
04-26-2011, 03:22 AM
Sorry to hear about the tough time you are going through. I really respect you for writing everything out, even the moments you feel ashamed about. That will allow you to get it out of your system and deal with it.

Im dieting as well and this will be my 17th week. Allthough i have lost 28 pounds now and look better than i ever have, i still am not happy with my looks which makes it almost impossible to feel good about the results already achieved. Its extremely frustrating because all i can think about is that end goal that i even might not ever reach. Im also sure that when i reach that goal, i will have another goal to achieve which will leave me feeling empty again.

At this moment im really trying to focus/enjoy the road towards the goal, which is very difficult in my opinion. I also know that if i dont do this, i wont be able to do this for the rest of my life because i will get emotionally burned out from it and not enjoy what i am doing.

You have come such a long way and have made such good results already, you should be very proud of yourself.

I think by making it more enjoyable for yourself you are going to achieve the results you want. Maybe not as quick, but atleast you should be happy everyday, not just the day you finally achieve your goal.

GazzyG
04-26-2011, 03:30 AM
I know it sounds a bit silly, but we're all here for you bud, even though it's just an internet forum. We're all brothers in this.

KIBBLES N BITS
04-26-2011, 07:38 AM
Sorry to hear about the tough time you are going through. I really respect you for writing everything out, even the moments you feel ashamed about. That will allow you to get it out of your system and deal with it.

Im dieting as well and this will be my 17th week. Allthough i have lost 28 pounds now and look better than i ever have, i still am not happy with my looks which makes it almost impossible to feel good about the results already achieved. Its extremely frustrating because all i can think about is that end goal that i even might not ever reach. Im also sure that when i reach that goal, i will have another goal to achieve which will leave me feeling empty again.

At this moment im really trying to focus/enjoy the road towards the goal, which is very difficult in my opinion. I also know that if i dont do this, i wont be able to do this for the rest of my life because i will get emotionally burned out from it and not enjoy what i am doing.

You have come such a long way and have made such good results already, you should be very proud of yourself.

I think by making it more enjoyable for yourself you are going to achieve the results you want. Maybe not as quick, but atleast you should be happy everyday, not just the day you finally achieve your goal.

That's exactly how I feel, I put so much into this only to completely let myself down at the end. I feel like I def did burn myself out big time,depriving myself for 18 months really took a toll mentally. Girls don't help those matters at all. Right now I just need to focus on me, and me only for a little bit. I WILL reach my goal of six pack abs for summer, it might not be this summer or next summer or even the summer after that but I swear it's something I will do. I need to add some serious muscle over the next year if I want to be comfortable with my body. So the plan now is to get strong as a mofo, looks will come later. I need to patient.


I know it sounds a bit silly, but we're all here for you bud, even though it's just an internet forum. We're all brothers in this.

It doesn't sound silly at all to me Gazz. The comments I get from you guys really motivate my ass, more than you'd think. Starting this journal has been a huge help to me, I really don't think I would've made it through the dieting without you guys.

I'll be taking a trip across the atlantic this upcoming Christmas break too! I can't wait to have myself some fish and chips, those delicious pastries you guys have over there and of course real Cadbury chocolate which is infinitely better than Hershey (Flake, Crunchie, Aero bars, mhmm all excellent memories of my childhood, OH AND BUTTONS AND SMARTIES). My mom is originally from Belfast Northern Ireland (she moved to the states in the late 80s and met my dad here, now divorced) so I go over once every few years to visit the family. I'll certainly be trying black pudding with my morning fry and cuppa tea too, looks excellent. And how could I forget.....FARLIES F'ING RUSKS AMAZING

KIBBLES N BITS
04-26-2011, 12:42 PM
4/25/2011 Bench Week 2 (3's Week)

15 Minute Warm Up

Bench Press (Pinking on Ring)
45x12, 135x8, 160x3, 185x3, 205x7
-not in the right state of mind at all, bloat didn't help

Pendlay Row
45x8, 95x8, 135 8x8
-Touch floor each rep

BBB Incline (Thumb from Smooth)
140 5x10
-Much easier than last week's sets, may have done 6 sets but not sure

DB Rack Row
70 3x10
-Strict, touch floor each rep, held at the top on the last rep of every set

Kroc Row
90x10, 95x8, 100x8

Seated DB Lat Raise
25x8, 20 4x12

Band Pushdown
4x25
-This was really tough in the later reps, had to take a ~30 second break at rep 20 of the last set

Band Pull Apart
5x20

Fat Bar Curl
85 8x8
~ 30 second break between sets, tough as hell

DB Hammer Curl
30 2x15
-Strict

Barbell Complex @ 100 pounds
8 of each, Straight-leg deads, hang clean, back squat, front squat, row, push-up
-5 times through w/ 1 minute rest between....killer like usual

Post-Workout Cardio
-20 Minutes Treadmill 3.8 mph @ 10 incline

Diet for the day:

Meal One (Pre-Workout)
-Two fairly sized egg white omelette's with ham, american and cheddar cheese, and Broccoli
-Full plate of scrambled eggs
-Full plate of grilled Turkey ham strip things
-Cup of Coffee and a bottle of diet green tea

Meal Two (Post-Workout)
-Plate full of "London Broil" Turkey
-6-8 oz of grilled chicken
-Plate full of sandwich meat (Ham and Turkey)
-One hamburger w/ a slice of American cheese (no bun of course)

Meal Three
-2 Scoops Trueprotein TeamSkip Formula w/ water

Meal Four
-Hardboiled egg
-Bowl of shredded beef stuff
-3 hamburgers no buns
-slice of american cheese
-plate of broccoli
-some bacon

-This is all cafeteria food, couldn't afford to buy chicken breast for the week as my mom had to fill the oil tank and pay the house taxes. No clue on calories but carbs had to be pretty low considering none of the items I ate contain more than 1g per serving. Guessing around 3500-4500 cals. Not pissing out ketones yet.

KIBBLES N BITS
04-26-2011, 12:47 PM
Completely forgot to take weekly pics yesterday. Here's a picture from Post-Workout today. Cutie gut, it's extremely soft and jiggly and bounces up and down when I'm on the treadmill.

Morning Weight 196.4 down from 198.6 yesterday morning
http://i.imgur.com/WquR4.jpg

GazzyG
04-26-2011, 01:26 PM
Nice workout mate.

Where you going when you come over? Ireland or England?

KIBBLES N BITS
04-26-2011, 01:41 PM
Nice workout mate.

Where you going when you come over? Ireland or England?

Thanks, wasn't much but it's a start...

Ireland, I have family friends and relatives who live in Belfast and then a few others who live in Dublin. Not really sure where they are in relation to London and such :\ .

GazzyG
04-26-2011, 01:53 PM
Hah, Dublin's across the sea from London, so a fair way away lol. But I'm sure you'll have a great time in Ireland. It's basically England, just with funny accents.

KIBBLES N BITS
04-26-2011, 03:55 PM
Hah, Dublin's across the sea from London, so a fair way away lol. But I'm sure you'll have a great time in Ireland. It's basically England, just with funny accents.

Shows how much I know about geography, I feel pretty dumb. At least I learned something. Haha yeah everyone in the states always comments on my mom's accent. I've been over a few times, the culture is cool and so are the people. My favorite part is...wait for it....wait....the food of course...god I'm obsessed lol

Time+Patience
04-26-2011, 05:21 PM
Oh man let me go on ahead and let on more about my mishaps over the past few weeks. I am in the process of getting ready for a BBing conest, and I'm supposed to be strong willed to get down to these low levels of BF%, but I've been lacking some will-power. And for 4 weekends straight I have pigged the F... out every Saturday. I started off by fasting until noon each day and then went off for 1,200-1,500 calories for that first meal. I thought to myself that I would just watch calories for the rest of the day and end up under 3,000 calories at the max, but nope I pushed it every single time and went over 4,000 calories.

I started to justify it by saying "I needed the extra calories and I am just spking my metabolism." I don't know if I spiked anything or just wanted to use that as an exuse to eat crazy. I had a bad binge over Easter, but I came to a realization about more than just my diet, but my mental state as a whole. I feel much better now and would do the same thing again and go way off of my diet like I did if it meant that I would come to this same realization.

It's very tough. to diet down for extended periods of time.

You can accomplish your goal of staying lean or leaning out in a number of ways without killing yourself for weeks upon weeks. Just don't convince yourself that it's ok to eat like a horse for 2, 3, or 4 weeks straight. Exercise as much restraint as you can in the upcoming days, that is if you are deciding to veery away from the ultra strict diet.

I think it's extremely possible to alternate days of high and low calories while keeping your BF% down. Play around with things, you will find a method that fits your preferences and that is successful.

KIBBLES N BITS
04-26-2011, 05:44 PM
Oh man let me go on ahead and let on more about my mishaps over the past few weeks. I am in the process of getting ready for a BBing conest, and I'm supposed to be strong willed to get down to these low levels of BF%, but I've been lacking some will-power. And for 4 weekends straight I have pigged the F... out every Saturday. I started off by fasting until noon each day and then went off for 1,200-1,500 calories for that first meal. I thought to myself that I would just watch calories for the rest of the day and end up under 3,000 calories at the max, but nope I pushed it every single time and went over 4,000 calories.

I started to justify it by saying "I needed the extra calories and I am just spking my metabolism." I don't know if I spiked anything or just wanted to use that as an exuse to eat crazy. I had a bad binge over Easter, but I came to a realization about more than just my diet, but my mental state as a whole. I feel much better now and would do the same thing again and go way off of my diet like I did if it meant that I would come to this same realization.

It's very tough. to diet down for extended periods of time.

You can accomplish your goal of staying lean or leaning out in a number of ways without killing yourself for weeks upon weeks. Just don't convince yourself that it's ok to eat like a horse for 2, 3, or 4 weeks straight. Exercise as much restraint as you can in the upcoming days, that is if you are deciding to veery away from the ultra strict diet.

I think it's extremely possible to alternate days of high and low calories while keeping your BF% down. Play around with things, you will find a method that fits your preferences and that is successful.

I'm done the binging on junk food for awhile....mentally I'm the most f'd up I've ever been, I broke down again today with the shakes and everything and called my dad in tears. I've been junk food clean for 4 days now and I thought it'd be getting easier again but that's not the case it's getting harder on me, the thoughts I'm having are terrible. I keep telling myself I'm in control and things are going to get better.

Once I stabilize my weight at get rid of this flubby water weight / glycogen mix I'm going to focus on getting back into a healthy state of mind. My family is starting to get extremely worried about me and so are my friends.

I just read through your last update too, I can completely relate. It got to the point where I couldn't even be around anyone and as I said in an earlier post I pretty much blocked myself off from the world for the 2-3 months.

I have to say, you're a lot mentally tougher than me. I feel pathetic, I'm letting food control my life. I can't express how much I respect that you're getting back on a contest prep diet. That's more willpower than most people can even imagine. I wish you every bit of luck I can man.

KIBBLES N BITS
04-26-2011, 09:47 PM
Well my parents got worried about me and made an appointment to see a doctor next week. Idk what the heck a doctor is going to do but I guess I'll find out if it helps, going to get blood work done out of curiosity. Also had a long talk with the roommate tonight about the past week or so. He thinks I'd feel a lot better if I went out more often and stopped taking life so seriously. I don't know whether to take it as shitty advice or to actually take it to heart. Getting a little tipsy does found fun but the guilt would kill me. Additionally I haven't been out w/ friends in a good 4 months or so. Eugh my head is messing with me.

chevelle2291
04-26-2011, 09:52 PM
Well my parents got worried about me and made an appointment to see a doctor next week. Idk what the heck a doctor is going to do but I guess I'll find out if it helps, going to get blood work done out of curiosity. Also had a long talk with the roommate tonight about the past week or so. He thinks I'd feel a lot better if I went out more often and stopped taking life so seriously. I don't know whether to take it as shitty advice or to actually take it to heart. Getting a little tipsy does found fun but the guilt would kill me. Additionally I haven't been out w/ friends in a good 4 months or so. Eugh my head is messing with me.

http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html

KIBBLES N BITS
04-26-2011, 10:02 PM
That's a good article you linked Chevy, I've read through it a few times in the past and I'm going to give it another read through now. Thanks for posting it up, It's not the actual drinking I'm worried about but I don't want to go on a total binge like a fool if I get drunk. Last time I drank I ate like a mofo but I'm thinking it was mostly because I was deprived from junk food for quite some time.

Having a bottle of Grey Goose mixed w/ diet coke w/ lime sounds like an excellent way to celebrate my 4.0 for the semester (should be a 4.0 provided I don't randomly bomb finals next week). I'll ask a few friends to just make sure I don't eat to too much shitty food lol.

Anyone else a vodka fan? I've tried quite a variety of liquors back in high school and always found vodka to be the favorite. I'll never drink a beer again however, story as to why is kinda funny.

GazzyG
04-27-2011, 12:43 AM
Dude, vodka and diet coke is gonna be fine for you. I drink it all the time, even over my cut and it did next to nothing bad for me. Only alcohol that ever puts weight on for me is beer/cider and alcopops. If you think about it, next to no carbs in vodka and zero cals in diet coke.

Only thing you've gotta watch out out for (well, I do) is that alcohol tends to make you peckish too, haha.

Time+Patience
04-27-2011, 04:29 AM
I am a fan of dark liquors, if I am going to drink. Watch out with any alcohol though since I am assuming that you haven't drank in quite some time. You should get drunk rather quickly.

How low have you been keeping calories the past few days? Are you back on the diet completely or just staying away from the bad stuff?

KIBBLES N BITS
04-27-2011, 09:40 AM
Dude, vodka and diet coke is gonna be fine for you. I drink it all the time, even over my cut and it did next to nothing bad for me. Only alcohol that ever puts weight on for me is beer/cider and alcopops. If you think about it, next to no carbs in vodka and zero cals in diet coke.

Only thing you've gotta watch out out for (well, I do) is that alcohol tends to make you peckish too, haha.

Yea if I drink I'm going to have a few friends watch out and make sure I don't binge on junk. Vodka with diet coke is the bomb for sure. If I even smell a beer I'll puke, had a bad bad incident which I'm actually gonna type out in reply to T+P below lol.


I am a fan of dark liquors, if I am going to drink. Watch out with any alcohol though since I am assuming that you haven't drank in quite some time. You should get drunk rather quickly.

How low have you been keeping calories the past few days? Are you back on the diet completely or just staying away from the bad stuff?

I haven't drank since the fall, ehhhh alcohol is like food to me, I can drink a lot lot more than other people w/o getting plastered. Everyone in my family can drink a ton and hold their booze pretty well, my dad doesn't drink however. Last time I drank I had a Fifth of vodka and a bottle of harbor mist later in the night (Chugged the entire bottle on a $50 bet) this was in the fall when I was only about 210. I'd say I was at about of 6/10 on the drunkness scale after all of that, no hangover or anything and I wasn't acting a fool lol.

Friday, Saturday, and Sunday were all below 2k total calories and under 20g carbs, I didn't do any type of training on these days. Yesterday I had probably this is a guesstimate since all of the food was from the school cafeteria and prob around 4000, I kept this all as low carb as possible and was probably around 20g carb. I listed what I ate a few posts ago. I think it'll be awhile before I return to the diet Shelby had me on. I felt really weak / hungry / and at time sickly. That's my problem though, there's nothing he could've done about it as far as I'm concerned.

KIBBLES N BITS
04-27-2011, 09:51 AM
4/27/2011

Morning weight of 197.4....up from yesterday's 196.4...could be from all of the extra salt I ate due to cafeteria food but probably just because I ate around 4000 cals.

Starting to question the accuracy / precision of these ketostix I bought, still no color change (maybe a very slight darkened spot but hard to tell) and I know for FACT I haven't eaten over 30g carb in one day since last Thursday. I guess it is possible I'm still running off of glycogen though.

Post-Breakfast Cardio
52 Mins on Treadmill
-10 @ 3.5 mph 10 incline
-10 @ 3.8 mph 10 incline
-10 @ 4.0 mph 10 incline
-5 @ 4.2 mph 10 incline
-5 @ 4.4 mph 10 incline
-10 @ 4.0 mph 10 incline
-2 @ 7.0 mph 2 incline

Weird breakdown, I'll probably just post it up at Average speed of (Insert average speed for entirety of cardio session here) from now on for simplicity. Working up to the higher speeds make the cardio much more bearable than just hopping on and starting at 4.0 mph and being in pain the entire time, this way is a lot less painful but still gets my HR to 150.

Also I did the cardio AFTER my breakfast because I told myself I'm not going to make myself miserable. Breakfast is my favorite meal of the day and I think it has the best macros of all of the meals the cafeteria serves. So I make myself happy by enjoying breakfast and then do my cardio afterwards. It's a compromise I think I can make work.

Meal One (Breakfast)
-One fairly sized egg-white omelette w/ ham, broccoli, cheddar, and american
-One half plate of scrambled eggs
-Handful (lack of a better word) of bacon
-Cup of Coffee and Glass of Water w/ lemon

Cut the eggs down today and only had 1 omelette AND cut down on the meat. Good job me.

-Squat workout this afternoon, legs are sore so we'll see what happens

chevelle2291
04-27-2011, 11:14 AM
You could try not eating besides shakes on days where you are gonna drink so that you get hammered on those days. That's what I do. Not the best in preventing catabolism, but I am superstitious when it comes to alcohol and fat gains, regardless what the studies say. Essentially a PSMF plus vodka lol.

Also, you could mix a stim with your alcohol. Something like 3-4 pills of caffeine. Perhaps try 1,3D mixed in there too. It's not smart, but it works for me. I actually prefer the feeling of stims to alcohol. I'm just a douche when drinking.

KIBBLES N BITS
04-27-2011, 04:51 PM
You could try not eating besides shakes on days where you are gonna drink so that you get hammered on those days. That's what I do. Not the best in preventing catabolism, but I am superstitious when it comes to alcohol and fat gains, regardless what the studies say. Essentially a PSMF plus vodka lol.

Also, you could mix a stim with your alcohol. Something like 3-4 pills of caffeine. Perhaps try 1,3D mixed in there too. It's not smart, but it works for me. I actually prefer the feeling of stims to alcohol. I'm just a douche when drinking.

The only thing about the shakes for me is they don't do anything at all to fill me, I'll be ravenous the entire day and once I get some booze into me I'll probably just tear into the food, not good. I have a hell of an appetite which I'm going to ask the doctor about when I see him next week just out of curiosity.

KIBBLES N BITS
04-27-2011, 04:59 PM
4/27/2011 Week 2 Squat (3's Week)

15 Minute Warm Up

Barbell Squat
45x8, 135x5, 210x3, 240x3, 270x3
-Did the required reps and called it, legs were sore as hell

BBB Squats
185 5x10
~1 min rest between sets

Leg Press (SS w/ GHR)
4 pps 4x15, 4 ppp + 25 1x12, 5 pps 4x8, 3 pps 1x25

GHR (SS w/ Leg Press)
BW 5x10

Straight Leg Deads
135x10, 185 2x15

Planks w/ feet on bench
3 x 1 minute

GHR Sit Up
BW x 20, BW+10 behind head 2x8

-Couldn't get into the turf room to do plate pushes because the football team was doing an agility workout

-Not a bad workout, I think I hammered the legs pretty hard to be honest. Cardio / HIIT will be a bitch in the morning for sure.

-I've been doing some research and I think I may have low testosterone. All of the symptoms are there, depression, mood swings, decreased strength, anxiety, lack of libido.

I was reading the info and came across the topic of lack of libido and erections and such. I then realized I honestly have no clue when the last time I've had a wood or even wanted to hook up with a girl. Sex drive is non-existent too. Guess we'll find out when the bloodwork is done.

Another thing, found out today my dad's side of the family is filled w/ people who have hypothyroidism, my dad himself and several uncles in addition to my grandparents.

LuNa
04-28-2011, 04:34 AM
You could try not eating besides shakes on days where you are gonna drink so that you get hammered on those days. That's what I do. Not the best in preventing catabolism, but I am superstitious when it comes to alcohol and fat gains, regardless what the studies say. Essentially a PSMF plus vodka lol.

Also, you could mix a stim with your alcohol. Something like 3-4 pills of caffeine. Perhaps try 1,3D mixed in there too. It's not smart, but it works for me. I actually prefer the feeling of stims to alcohol. I'm just a douche when drinking.

Mixing stims with alcohol is a bad idea imo. Alcohol depresses your CNS while stimulants stimulate your CNS. Seems like a bad idea to have both at the same time.

LuNa
04-28-2011, 04:38 AM
-I've been doing some research and I think I may have low testosterone. All of the symptoms are there, depression, mood swings, decreased strength, anxiety, lack of libido.

I was reading the info and came across the topic of lack of libido and erections and such. I then realized I honestly have no clue when the last time I've had a wood or even wanted to hook up with a girl. Sex drive is non-existent too. Guess we'll find out when the bloodwork is done.


Just wondering, how do you know low carb (keto) is the way to go for your body? Have you dieted with moderate carbs, low fat before? Whenever i go low carb my sex drive quickly diminishes. When i was bulking (high carb) my sex drive was through the roof.

I use sex drive (libido) to determine how im doing diet wise. If my sex drive is severely lacking, i will think about upping carbs or refeeding. There are several other points i look at as well, but this is included.

KIBBLES N BITS
04-28-2011, 07:14 AM
Just wondering, how do you know low carb (keto) is the way to go for your body? Have you dieted with moderate carbs, low fat before? Whenever i go low carb my sex drive quickly diminishes. When i was bulking (high carb) my sex drive was through the roof.

I use sex drive (libido) to determine how im doing diet wise. If my sex drive is severely lacking, i will think about upping carbs or refeeding. There are several other points i look at as well, but this is included.

I did a low-carb diet last summer with much success and I find it a lot better for me. I haven't had a sex drive at all since sometime last year...the thing that set it off for me was that I realized I can't even remember the last time I had a wood, not even a morning wood variety lol....I'm just trying to guess what could possibly make me feel like this,it's def not normal at all. Next week after the blood work I guess I'll know for sure if this a problem or not.

Coke
04-28-2011, 07:42 AM
Remember, the conditions associated with the paternal side of your family may bypass you simply because you have you genetics from your mothers side as well. Wish you well in overall health.

Dude, you are almost too intense for your own good where the dieting goes, that can be good and bad. The way you really like to eat in the past may become very helpful if and when you decide to get huge.

You should lighten up a little as you have come a ways and look great.

KIBBLES N BITS
04-28-2011, 10:06 AM
Remember, the conditions associated with the paternal side of your family may bypass you simply because you have you genetics from your mothers side as well. Wish you well in overall health.

Dude, you are almost too intense for your own good where the dieting goes, that can be good and bad. The way you really like to eat in the past may become very helpful if and when you decide to get huge.

You should lighten up a little as you have come a ways and look great.

Yeah I know about the genetics stuff Coke, I was just kinda thinking out loud and that it is a possibility I could have a thyroid issue based on my family history. I don't really much about my mother's side and neither does she (she was adopted at a really young age and never knew her real family).

I agree so much with that, I obsessed way too much over the diet. As I said in the past posts, I really did let it consume my entire life which is not good whatsoever.

I want to get huge, I'm going back to what made me happy and that was getting stronger. When I was in high school i freaking loved the feeling of being twice as strong as anyone on the team even though I was 260+ pounds I felt like a stud because I could embarass the other guys in the weight room and on the field.

The sub-200 life just isn't for me and I don't think it ever will be. I did give it a good shot though. Right now I'd like to be 225ish for xmas this year, I know a good portion of that will probably be fat but I'm fine with it to be honest. The end goal right now is to be in the 250-270 range over the next two years and get some serious muscle. I know I can put muscle on, I proved that to myself last fall.

KIBBLES N BITS
04-28-2011, 12:33 PM
4/28/2011

Post-Breakfast Cardio
20 Minutes HIIT (45 secs @ 60% effort, 15 secs at 110% effort)
20 Minutes Treadmill (4.0 mph @ 10 incline)

-Morning Weight 201.4, up again from yesterday....Ketostix did have a decent color change though, I'm 6 days into the >20g carb. Dialing back the food today since I won't be lifting at all.

-Legs were crushedddd today, sore as hell. I've been finishing all of my showers this week with the last 5 minutes being Ice cold, barely able to make the entire 5 minutes. My body feels so good afterwards, try it out if you're sore often.

KIBBLES N BITS
04-29-2011, 04:12 PM
4/29/2011 Week 2 Military Press (3's Week)

Post-Breakfast Cardio
45 Mins Treadmill
-10 @ 3.5 and 10 inc
-5 @ 3.8 and 10 inc
-25 @ 4.0 and 10 inc
-5 @ 4.5 and 10 Inc

15 Minute Warm Up

Military Press
45x8, 95x3, 115x3, 130x3, 145x6
-Eh

Pull Up (Pronated)
20x3
-Had to drop reps down since I'm 20 pounds heavier
-All done from dead hang

BBB Press
95 5x10

Close-Grip Bench
135x6, 155x6, 175 4x6, 135+set of chains x 12

Barbell Curl w/ Fat Gripz
95 5x5, 85x10

Neck Harness
45 4x25
-Haven't used this in awhile, I really felt the muscles working today

Front Raise w/ 25 plate
4x15

1 mile on Treadmill
-7.0 mph @ 2 incline
-Nice and easy, my legs felt a HUNDRED times better after this. Might try and do stuff like this more often.

-One thing I've always wanted to do and I'd like to put some focus on over the next year is getting some arms. I have some pathetic ass arms, need to change that.

-Lots of eating today, no carbs though. I've made it an entire week at under 20g carb a day so I sort of met my mid-term goal. I'd like to stay in keto for another week or two so I can see what parts of this gut thing are glycogen/water and what parts are fat. I'm thinking a majority of it is fat but w/e no big deal.

-Might run some hills tomorrow, I ran hills four days a week and they beat the shit out of me. I feel like they work me good though and gives me a great peace of mind that I'm working for my meals.

KIBBLES N BITS
04-29-2011, 04:59 PM
Pic from Today Post-Workout

Morning Weight 201.4

http://i.imgur.com/Ey23o.jpg

Dayummm work that muffin top Boyyy

Coke
04-29-2011, 06:06 PM
Wow man, killer day - seriously going at it!!

Time+Patience
04-29-2011, 07:00 PM
You like the low-carb diets? It's just hard for me to eat that much variety of just protein and fats. I can vary the carbs so much and I enjoy eatting them more than always restricting myself to mostly veggies and proteins.

So what's the final word? Bulk, clean bulk, or another alternative?

KIBBLES N BITS
04-29-2011, 11:24 PM
Wow man, killer day - seriously going at it!!

Thank you sir, need to keep the intensity up. I'm loving the extra energy I have from eating again.


You like the low-carb diets? It's just hard for me to eat that much variety of just protein and fats. I can vary the carbs so much and I enjoy eatting them more than always restricting myself to mostly veggies and proteins.

So what's the final word? Bulk, clean bulk, or another alternative?

For sure, I much prefer the low-carb over the diet I was doing previously. I haven't been really counting calories or anything at school though. I don't eat to the point where I'm near 100% sure that I've been in the 4000 calorie range the past few days (quite easily, haven't eaten to point of being full yet since starting last friday). I've been eating 2 cups of broccoli or spinach with each meal too for some satiety.

I suppose if I were eating 4000 calories with carbs in the mix I'd find that preferable in terms of satisfaction/hunger though. This would cause a rapid fat gain though if I understand correctly though? I'm under the impression that fat gain is very rare in keto.

And the final word is.....not really sure. I want to gain mass and get stronger but I don't want to turn into a TOTAL slob (no offense to anyone) over the summer. Cutting is most likely out of the question, I don't enjoy it and I think I burnt myself out in that I've been more or less in "cut mode" for the past two years of my life. Time to get over it and grow. The abs don't look good at all with all of the loose skin either and I wouldn't feel comfortable taking my shirt off over the summer anyhow. With that said, my life goal is a lean 225, I'd love to achieve that by my senior of college.

chevelle2291
04-29-2011, 11:28 PM
Mixing stims with alcohol is a bad idea imo. Alcohol depresses your CNS while stimulants stimulate your CNS. Seems like a bad idea to have both at the same time.

http://2.bp.blogspot.com/_TlAdqG2Z4c0/Sq6bZnFzLNI/AAAAAAAAABU/c0gg7n_GxZU/S660/picresized_1252999051_29a58f9eba92a7c2c0d2b0f2e59d12fb.jpg

chevelle2291
04-29-2011, 11:30 PM
Thank you sir, need to keep the intensity up. I'm loving the extra energy I have from eating again.



For sure, I much prefer the low-carb over the diet I was doing previously. I haven't been really counting calories or anything at school though. I don't eat to the point where I'm near 100% sure that I've been in the 4000 calorie range the past few days (quite easily, haven't eaten to point of being full yet since starting last friday). I've been eating 2 cups of broccoli or spinach with each meal too for some satiety.

I suppose if I were eating 4000 calories with carbs in the mix I'd find that preferable in terms of satisfaction/hunger though. This would cause a rapid fat gain though if I understand correctly though? I'm under the impression that fat gain is very rare in keto.

And the final word is.....not really sure. I want to gain mass and get stronger but I don't want to turn into a TOTAL slob (no offense to anyone) over the summer. Cutting is most likely out of the question, I don't enjoy it and I think I burnt myself out in that I've been more or less in "cut mode" for the past two years of my life. Time to get over it and grow. The abs don't look good at all with all of the loose skin either and I wouldn't feel comfortable taking my shirt off over the summer anyhow. With that said, my life goal is a lean 225, I'd love to achieve that by my senior of college.

In a way, the loose skin is almost a blessing don't ya think? It allows you to pack on mass without really being worried about visible abs. Always a silver lining.

I just want to be contest ready by the end of my senior year. :) lawl....

KIBBLES N BITS
04-29-2011, 11:41 PM
I was just thinking the same thing kinda. I'm going to all about packing on the mass too for the next 12 months at minimum too so my extra skin may come in handy lol. Everyone has an obsession with pulling on it too, people love it.

Well I hope we can both look back at these posts our Senior year's and be proud to say we achieved our goals. We got this np lol. 225 @ 12% ish would make me quite a happy man.

That picture is some funny shit too, I actually gave it a hehehe type laugh when I saw it. HeHeheHe

KIBBLES N BITS
04-30-2011, 10:34 AM
4/30/2011

Ran the hill today for the first time since last August/September and it's just as brutal now as it was then which is great to know lol. I estimate it to be about 70 yards in length, the first 20-30 yards are 20%ish incline and then it changes into a 40-50% incline for the rest of the way.

Kept it simple and I'm going to slowly work back into it 3-4 times a week once I'm home for the summer.

8 sprints total, break was the time it took me to walk back to the bottom. Once I get to the bottom I turn around and haul ass back to the top, total workout took about 15 mins. Legs feel awesome and the DOMS is gone again. Oh had a serving of Blue Diamond Jalapeno Smokehouse almonds for pre-workout fuel, I'm skeptical of doing HIIT training while fasted especially in keto.

On a final note, I feel a hell of a lot more athletic and faster than I did at this time last year. My conditioning is far improved too I believe.

AM Weight: 198.6

KIBBLES N BITS
04-30-2011, 03:39 PM
The most beautiful conditioning tool ever

http://i.imgur.com/aFu7R.jpg

http://i.imgur.com/a59Tp.jpg

Coke
04-30-2011, 05:12 PM
What big city is that near, if you don't mind me asking - looks like you're in a somewhat rural area.

Several sprints up the hill is a pretty good deal dude.

KIBBLES N BITS
04-30-2011, 05:31 PM
My little town isn't really near any big cites, Philadelphia is a good 3 hour drive, Pittsburgh is 5ish. Reading is a bigger city and that's 50 miles south of me. Wilkes-Barre is another bigger city and where I go to school, that's 50 miles north. Yea it's a pretty rural area, population of only 5000 and the town is kinda run-down.

The sprints were great, looking forward to doing them regularly again.