Shockboxer gets serious

[ShockBoxer]

Beast sold me on this article with his spring break pic thread. I'm through stumbling around haphazardly applying the good advice I've gotten here. I've come a LONG way based on that advice... close to 20% body fat loss all things considered... but I think I could do better with even more discipline, especially given my lackluster results under 20% bf so far.

Assuming I have a normal metabolism (only one way to find out)

Base Metabolic Rate estimate:

BMR = 66 + (13.7 x 160/2.2) + (5 x 164) - (6.8 x 30)
BMR = 1678

Basal Activity, Non-Lift Days:
BMR 1678 x 1.2 (Very light activity) = 2013

Basal Activity, Lift Days:
BMR 1678 x 1.6 (Moderate) = 2684.8

Body Type: Endomorph

Cut Target, non lift days: 1610
Cut Target, lift days: 2147

Bulk Target, non-lift days: 2214
Bulk Target, lift days: 2953

Protein Target: 1 - 1.5 x BW

Carb taret:
"Moderate" carb day: 1 - 1.5 x BW
Light carb day: 0.75 - 1.25 x BW
Training day: 1.25 - 1.75 x BW

Fat target:
Fill in the remainder. Don't have enough calories on an 'off day' to get 0.5 x lbm but I'll try and get close.

*The breakdown, cut:*

Lift or HIIT Day: 160 - 240 g protein, 200 - 280 g carb, 16 - 87 fat
Target: 180 protein (720), 200 carbs (800), 60 fat

Non-Lift Day:
Target: 180 protein (720), 120 carbs (480), 44 fat

Meal Schedule, training day:

Meal 1: Carbs + protein meal (30 g protein, 50 g carbs)
Meal 2 (10:00) Carbs, protein, and green veggies (30 p, 50 c)
Meal 3 (12:30): Protein, fat, and green veggies (30 p, 30 f)
Meal 4 (16:00): Protein, fat, and green veggies (30 p, 30 f)
Meal 5 (Post-workout, around 8:00): Protein and carb drink (30 p, 50 c)
Meal 6 (22:00): Carbs + protein meal (30 p, 50 c)

Meal Schedule, off-day

Meal 1: Carbs + Protein (30 p, 40 c)
Meal 2: Carbs + protein (30 p, 40 c)
Meal 3: Carbs + protein (30 p, 40 c)
Meal 4: Protein, Fat, Green Veggies (30 p, 15 f)
Meal 5: Protein, Fat, Green Veggies (30 p, 15 f)
Meal 6: Protein, Fat, Green Veggies (30 p, 15 f)

I don't really have enough calories available to split meals like that (especially off days) so often there will be less meals. Keeping the combinations and totals the same is my primary objective.

Food selection:

Carbs + Protein:
On Whey: 23, 3, 1 (p/c/f)
Powdered skim milk: 13, 9 (c/p)
Skim milk
Fruit
Oatmeal
egg whites
tuna
chicken
sweet potato
fish
shrimp
lean cuts of meat
mushrooms
carrots

Protein + Fat:
All cuts of meat
fish
chicken
turkey
tuna
eggs
cottage cheese
fish oil
flax seeds
olive oil
peanuts

I don't see cake in there anywhere but I'm hoping a piece a few times a month won't hurt me too much.

[ShockBoxer]

Current lifts.

Flat Barbell Bench: 170 x 6
Flat DB Bench: 60s, 5x5
Deadlift: 265 x 4
BO BB Row: 150 x 6
BO DB Row: 60s x 8
DB Incline Bench: 55s x 6
DB Shrugs: 80s x 15
BB Shrugs: 225 x 15
Weighted Dips: BW + 30 x 8
Pull Ups: BW x 8
ATF Squats: 165, 5x5
SLDL: 230 x 4
Hack Squats: 230 x 4
Hamstring Curl Machine: '140' x 10
Calf Extensions in Leg Press: 11 plates x 10, 3 sec pause up and down?
Standing calf raise machine thing: '600' x 15-20
Standing Military Press: 75 x 6 (going to try and 5x5 this weight)
Push Press: 85 x 10
Close Grip BB Bench: 125 x 6
DB Skull Crushers: 25 x 8
DB Hammer Curls: 30s x 6
Barbell Curls: 70 x 8
Chin-Ups (Fresh): BW x 14

Weeks Training: 35

[ShockBoxer]

Week 35, Day 6

Pre-WO Weight: 157.5

Standing Military Press (5x5)
10 x 45
5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

Nice and solid. Might try 80 again.

Push Press
85 x 10
85 x 15

Close Grip Flat Bench (5x5)
10 x 45
4 x 95
4 x 105
5 x 115
5 x 115
5 x 115
5 x 115
5 x 115

Surprisingly, my fourth set was my strongest. The fifth was all I could do to rack it.

DB Skullcrushers
4 x 30s Too heavy
8 x 25s
8 x 25s
11 x 20s
12 x 20s

Chin Ups
15 x BW
8 x BW and my grip failed because of the raw torn callus from Thursday

Dumbell Hammer Curls
7 x 30s

Barbell Curls
8 x 70s
6 x 70s

Post Calipers: 14mm

[ShockBoxer]

I came up 500 cals short yesterday. 1600 on a lift day. Ugh. I knew getting to 2100 cals wouldn't be easy without my junk food. I need to look through some peoples fitdays and swipe meal ideas.

[WBBIRL]

Once again... one of those im stuffed before 2000 calories guys. I envy you sir. I could literally eat over 3000 calories through good nutritious food without even needing to think about it.. but I would gain weight like mad.

I dont know what to tell you, try drinking some cals if thats possible.

[ShockBoxer]

Stuffed? Not by a long shot... I just had already had a chicken breast and a hamburger patty and had no frigging clue what else to eat for a protein/fat meal. I ended up drinking something like 3 tablespoons of olive oil and a whey shake to bring it up to 1600.

It was bad planning. I could have padded things out more if I had thrown the chicken into a bowl with some celery and added some olive oil or mayo to it instead of just scarfing the breast down. At the very least I could have buttered the breast (heh. My mother screams at me when I visit and do that.)

[ShockBoxer]

Week 36, Day 2

Cut Week 10

Pre WO weight: 158.5

Flat Dumbell Bench Press (5x5)
10 x 20s
5 x 60s
5 x 60s
5 x 60s
5 x 60s
5 x 60s

Man was the 25th rep a BITCH.

Deadlift
3 x 270
1 x 270
1 x 270
1 x 270

There was a three minute rest between first and second set, and one minute rest between the single sets. It was grip... all grip. Just couldn't hold onto the bar.


BO Dumbell Shrugs
8 x 65
8 x 65
8 x 65

Exploded my numbers on this one. Nice to see.

Incline DB Bench Press
12 x 50
10 x 50

Standing DB Shrugs
15 x 80
10 x 85

Weak ass grip failed on the last few of that second set.

Weighted Dips
BW + 40 x 7
BW + 40 x 6

Pull Ups
11 x BW
10 x BW

Post Caliper: 14 mm, but I think I'm looking leaner in the mirror.

[ShockBoxer]

Week 36, Day 4

Cut Week 10

Pre-WO Weight: 159.

ATF Squats (5x5)
10 x 45
5 x 135
5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

Ooof. I thought I was doing 165 in my first set but simple math thwarted me again. Oly + 2 x 45 + 4 x 10s.

SLDL
6 x 135
6 x 225
6 x 225

Hack Squats
6 x 225
6 x 225

Hamstring Curl Machine
8 x '150'
8 x '150'

Post Calipers: 14 mm.

[ShockBoxer]

Week 36, Day 6

Cut Week 10 (or one, depending on point of view)

Pre-WO Weight: 157

Standing Military Press (5x5)
10 x 45
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

This was too heavy. Several of those reps were quad assisted.

Push Press
8 x 90
8 x 90

Dumbell Skullcrushers
10 x 20s
8 x 25s
8 x 25s

Standing DB Lat Raises
12 x 20s
12 x 20s

Chin Ups
17 x BW

Barbell Curls
6 x 70

Chin Ups
10 x BW

Post Calipers: 12 mm

[mrelwooddowd]

Your trouble putting together meals is EXACTLY why I've given up on structed, food-prep laden cuts, and gone to a nearly all-liquid approach. It's simple, easy, and I put literally almost no thought into meals. I go to the store once a week, buy two tubs of whey and some oats if I'm low, the olive oil I bought will last forever, as will the dextrose and fish oil caps.

The cravings are kinda horrible, but I've decided to toss in a decent, low-cal meal here and there to keep me sane. so far, it's working great.

Good luck, though..

[ShockBoxer]

Yes, I'd considered going to a primarily liquid diet after seeing how well it's worked for others (such as you). I definitely will if I can't get any results at this calorie level (since it would probably indicate user error... underestimating ****). 1600 non lift, 2000 lift shouldn't be enough to keep a bird alive but I didn't get my anticipated results at 2000 across the board.

[ShockBoxer]

Week 36 Day 7

Cut Week 10 (1)

Pre WO: 157.5

ATF Squats
20 x 105
18 x 110

BO Standing Dumbell Rows
8 x 75
8 x 75

Standing Calve Raise machine (paused)
12 x '600'
12 x '600'

Pull Ups
10 x BW
8 x BW

Threw in a second squat day because I'm going out for dinner. If I'm going to cheat I may as well reap some reward.

Post Calipers: 14mm

[ShockBoxer]

Week 37 Day 3

Late start this week and a cheat meal on a date last night.

Pre-WO Weight: 157

DB Flat Bench Press (5x5)
10 x 20s
5 x 65s
5 x 65s
4 x 65s
5 x 60s
4 x 60s

Deadlift
4 x 135
4 x 265
4 x 265

Dumbell Bent Over Rows
6 x 75s
6 x 75s

Dumbell Shrugs
15 x 70s
15 x 70s

Wanted a full second set


Weighted Dips
8 x BW+40

Pull Ups
10 x BW

Weighted Dips
6 x BW+40

Pull Ups
8 x BW

Post Calipers 14 mm

[ShockBoxer]

Week 38 Day 5

Pre-WO Weight: 156.5

ATF Squats 5x5
10 x 45
5 x 175
5 x 175
5 x 175
5 x 175
5 x 175

SLDL
4 x 135
6 x 225 (left over)
4 x 225 (left overhand failed)

Hack Squats
6 x 225 (left over)
4 x 225 (left over failed)

Ugh. ****ing grip.

Post Caliper: 14 mm

[ShockBoxer]

Week 38, Day 7

Pre WO Weight: 155.5

Standing Military Press
10 x 45
5 x 75
5 x 75
5 x 75
5 x 75
7 x 75

Push Press
10 x 90
12 x 90

DB Lat Side Raises
12 x 20s
12 x 20s

Close Grip Flat Bench
5 x 125
6 x 125 (had to widen my grip an inch)

DB Skull Crushers
12 x 25s
12 x 25s

Chin Ups
16 x BW

Barbell Curls

6 x 70

Calipers: 14

[ShockBoxer]

Week 39, Day Two

Cut Week: 12 or 2 "serious"

Pre-WO Weight: 156

Flat Dumbell Bench Press (5x5) Two Minute Rest
10 x 25s
5 x 65
5 x 65
4 x 65
5 x 65 three minute rest for the last two sets
3 x 65

Deadlift
6 x 135
4 x 270
4 x 270

My grip was half open, left hand, coming down from rep four on each set

BO Dumbell Rows
8 x 70s
8 x 70s

Dumbell Shrugs
20 x 80s ... sigh
12 x 90s ... grip gave out

Weighted Dips
8 x BW+40

Pull Ups
8 x BW

Weighted Dips
7 x BW+40

Static Hold (Dumbell)
90s x 20 seconds

Static Hold (Dumbell)
80s x 20 seconds

Dead Hang
30 seconds

Post Calipers of Uselessness: 14 mm

[ShockBoxer]

Week 40, Day Two

I helped my parents move a bunch of stuff on the weekend. I could swear I did a leg day but I guess if I did I missed recording it for once. Or maybe I didn't... that's right. I went home early because of possible kidney stone like pains and felt like ****. Damn.

Back at it.

Pre-WO Weight (after a weekend of eating massive amounts of untracked chocolate): 156

Was expecting 160+ with water weight from the carbs...

Dumbell Bench Press (5x5 attempt)
10 x 30s
5 x 65s
5 x 65s
5 x 65s
3 x 65s
3 x 65s

Tried the fourth set on a two minute rest like the first three. No way.

Deadlift
6 x 135 Double over
3 x 270 Left under --- argh! ****ING GRIP!!!
4 x 270 (two left under, two right under) No way I would have passed in a comp on these reps but I was determined
2 x 225 Grip was total **** at this point

BO Dumbell Rows
10 x 60s
8 x 70s

Doh. Forgot I was on 70s.

Dumbell Shrugs
12 x 90 ... grip as always

Static Hold (Dumbells)
10 seconds
10 seconds

My left hand could go for 15 or so but my right is stronger on grippers. How messed up is that?

Weighted Chin Ups
6 x BW+20

Weighted Dips
7 x BW+40

Weighted Chin Ups
4 x BW+20

Weighted Dips
6 x BW+40

This cut is over. I don't care if I am 18% BF... my grip needs something and the easiest thing to do is give it some calories. I won't look much different at 165 (closer to 170 once the first week of bulking bloat kicks in) so that's what I'll aim for.

[DumbellDude]

solid lifts man! all look good to me - keep it up.

[ShockBoxer]

Thanks. I just hope the 8 pounds I'm planning on gaining helps my **** ass grip out. I'll have to hit the squats and push exercises hard since the big pulls (db shrugs, deadlifts) are currently being hampered by my grip and can't be relied on to build mass in their primary groups.

I don't want to even think about straps. I'd rather move less weight and correct a weakness 'early' than have to work on it when I'm a more advanced lifter.

[DumbellDude]

i see what you mean about straps - i do my last set with straps and try to do same weight in the next workout without, then move the weight up. i'm not sure how and if it's gonna work. i'll let you know. I got my set of heavy grippers today (was reading this thread http://www.wannabebigforums.com/show...heavy+grippers), although there's a bit of debate whether they'd help in lifting moves.

[ShockBoxer]

Nothing wrong with having a grip that could crush ice anyways even if it doesn't help lifting much. I'll keep doing static holds/hangs and deadlifting and DB shrugging as heavy as I can while bulking and see what happens.

[ShockBoxer]

Week 40, day 4

My lifts are total **** this week. The pulls are all grip failure (and I have a torn open callus that is still painful to the touch to boot) but the pushes on Tuesday... I don't know what was up with that.

Pre-WO Weight: 158. Two pounds, two days... it begins....

Squats (20 rep)
20 x 110

Solid. I had to pause to catch my breath at 17 which means I should probably slap another 5 pounds on next time I squat.

SLDL
1 x 225 Double Over. More than I've ever gotten off the floor double over but I think it might have been a contributing factor to the suckfest that was the rest.
6 x 225 Right under. Normally I do left under so this was a switch.
4 x 225 Right under.

Hack Squats
5 x 225 Right under
3 x 225 left under

Grip was totally blown by this point

Hamstring Curl Machine
8 x 150

Dead Hang
BW x 28 seconds

Towel Pull Ups
4 x BW

These are brutal. I had to squeeze the towel so hard in order to get a good enough grip to get myself off the floor. Hope they help out. I couldn't even do ONE after a two minute rest for a second set.

POst Calipers: 14mm

[ShockBoxer]

Week 40 remainder.

I helped a friend's father move all weekend. It was awesome... I was heaving up 100+ lb objects like they were nothing. Everyone was just sort of shaking their head (and my shoulders felt seriously burned because of all the overhead work). I ate and ate and ate some more, though I didn't hit full power workout bulking calories because I don't know how far the GPP effectively would carry me.

[ShockBoxer]

Week 41 Day Two

Bulk Week 2

Weight: 156

What's that you say, body? More food?

The funny part is in the mirror I already look 'bigger' through the shoulders and traps in particular. Enough so that people commmented at work. I will laugh if I recompose while bulking.

Flat Dumbell Bench Press (5x5 attempt, two minute rest between sets)
12 x 20s
5 x 65
5 x 65
4.5 x 65
5 x 60
5 x 60

Deadlift (5 minute rest between sets)

Released the bar and stood up between each rep so each was pulled from the floor instead of bounced off the floor. Made a HUGE difference in where the deads were felt (as in... everywhere. I'm so ****ing sore right now).

5 x 270
5 x 275

Grip almost failed on that last rep (everything almost did, really. Brutal).

Bent Over Dumbell Rows
8 x 75s
8 x 75s

Start bent over but probably really end up mostly upright by the last rep...

Dumbell Shrugs
10 x 95
12 x 95

Weighted Dips
7 x BW+40
6 x BW+40

These were hard this week.

Unweighted Pull Ups
8 x BW

Post Calipers: 14 mm

[KevinStarke]

Awesome workout shock movin good weight all around.