The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 3 123 LastLast
Results 1 to 25 of 69
  1. #1
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370

    Shredded for my birthday: Dec 17 @ 6-8%

    Long story short, I used to be an active powerlifting competitor and used to post on these boards regularly for the last 4-5 years (with some breaks). I graduated college last summer and was 205lb at 10% bodyfat in the best shape of my life. I then went through two jobs, going broke and whole lot of other life messes, didn't workout at all, over ate, and 10 days ago weighed in at 235 at 21% bodyfat. So I got disgusted with myself and decided that this year, for my 22nd birthday, I wanted to give myself the present of being more ripped than I have ever been in my entire life. Luckily, I have retained a lot of my old strength, and seem to not have lost any LBM (if anything gained) because I was eating 4000+ calories a day and doing some heavy lifting here and there. But I did gain a lot of fat.

    So here is the plan. I want to use this journal combined with your support to stay motivated and on pace so that I can hit my goal of being bodybuilder ripped by Dec. 17. I am not too concerned with gaining LBM, if anything, I just want to try to avoid losing too much. My diet plan is as follows:

    Week 1: Adjusting to healthy lifestyle, eat at maintenance (3000 cal/day)
    Week 2 (now): Transition into PSMF style diet (~1000-1500 cal, <50 fat, <30 carb, 200-250 protein)
    Week 3-5: repeat
    Week 6: Maintain at 2500 cal (to revamp metabolism)
    Week 7-22: cyclical ketogenic or UD 2.0.. have yet to decide.. might do some PSMF 2 wk cycles in there

    For lifting I will do HST style full body workouts, 3-4 times a week, with very low volume, atleast the first few weeks (extreme caloric restriction already). Goal is really just to maintain, not looking to make any size / strength gains.

    For cardio, I plan to do a little bit everyday (maybe one day off), 20-30 min light jog 2-3 miles. Nothing high intensity and def no intervals.

    For supplements, of course I take whey (nothing but Nitrean in my book) and drink a gallon of water a day. I also take a GNC multi, CLA / DHA / EPA fats, ZMA and Cellucor D4 Thermal Shock + Cellucor T7 Extreme (both of these are pretty intense, been taking daily for the past week).

    Diet for the initial PSMF stage looks something like this:
    4 scoops Nitrean
    2 cups milk
    8oz chicken
    2 slices cheese
    1 lo-carb tortilla
    8 large egg whites
    6oz wild salmon
    total: 1500 / 46 / 40 / 225 (cal/f/c/p)

    I have already lost 6 pounds (mostly water from not eating crap food) in 10 days since starting.

    Here is my "starting" pic from a week ago..


    For those of you who don't remember me, I was the guy who posted the ridiculous posing video to eye of the tiger last March at around 12% bodyfat.

    Start by logging today:
    Cardio - 2.5 miles jog / 30 miles
    Diet (exact same as above)
    bodyweight - 229.. calipers showing around 19-21%
    Attached Images Attached Images
    Last edited by dxiw; 08-27-2009 at 09:18 AM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Forgot to add that I will do 1 free meal per week on wed night (within reason - no dbl cheese burgers lol) and a 3-5 hour structured refeed every saturday afternoon where I consume 100-200g of carbos as starches.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  4. #3
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    no critique / advice?

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  5. #4
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,179
    diet looks good and the goal is definately acheivable.. I'm not a fan of HST full body workouts, but that's just me, I'm a volume whore..

    Be careful with the full body workouts while on PSMF, it's quite easy to overtrain. I also prefer UD2 over cyclical keto just because it yeilds better recomposition results..

    Last but not least, jogging is crap.. Get a mountain bike and hit the trails! lol
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #5
    Senior Member
    Join Date
    Jul 2009
    Posts
    215
    good luck with everything, can't wait to see photos of you at 6-8% BF you will be real cut

  7. #6
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    just finished AM weights workout..
    (working sets only shown, no warmups, all sets done with slow tempo and focus on squeezing applicable muscle maximally, super strict form)
    5 min uphill walk on treadmill at 3.5 mph
    Rotator Cuff Exercise DB: 10x10
    Incline DB Bench: 75x10
    Lat Pulldown: 160x10
    Cable Row: 160x10
    Bent Over DB Lateral Raise: 25x10
    DB Shrugs: 85x10
    Tricep Cable Pressdown: 50x10, 65x10 (holding 5 sec squeeze at bottom of each rep)
    Alternating DB Arnold Curl: 40x10, 50x5
    Forearm Curl: 25x10 (holding squeeze at top and letting weight drop all the way to finger tips on bottom)
    5 min jog at 6.0 mph on treadmill

    Not exactly a super power workout, but again my goal here is to maintain LBM and avoid overtraining. All sets were at max intensity.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  8. #7
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    bodyweight was 225 today

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  9. #8
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,726
    This answers my question in the other thread. Welcome back.

  10. #9
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Hey man it's good to see old friends on here!

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  11. #10
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,179
    looks good for just starting back up..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  12. #11
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    going to take my free meal at dinner tonight.. I gotta say I am very impressed with the D4/T7 stack.. at half the normal D4 dose and full T7 dose I have energy throughout the day and no hunger cravings whatsoever despite eating <50g carbs. I almost feel overstimulated/nauseous when I eat any carbs haha..

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  13. #12
    Senior Member Sidior's Avatar
    Join Date
    Jan 2005
    Location
    Ottawa, Ontario
    Posts
    5,034
    6-8% is ****ing lean brah, best of luck with your new goals.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  14. #13
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    had a nice meal at an italian restaurant last night (didn't pig out - just seafood over some angel hair) as my free meal..
    back to original PSMF diet today..

    workout (was crunched for time, so did very short rest between sets, also only showing working sets):

    DB Rotator cuff 10x10, 10x10
    Incline DB Bench 80x7, 75x9
    Dips BWx6 (with no rest following the 75x9 set)
    Cable Row 180x10, 180x10 (back seems to be picking up quick)
    Bent over DB Lateral Raide 25x10, 25x10 (focusing on the negative part for max burn/pump/**** me pain)
    Shrugs 85x10 (after this set started geting a lot of pain from my right trap not sure wtf happenned but it hampered the rest of my workout)
    Standing Alternating DB Arnold Curl (very slow) 40x6 (had to stop from trap pain, biceps were not exhausted at all)
    Cable Tricep Pressdown 80x10, 65x10 (holding the full contraction)

    Not sure wtf happenned to my right side of my neck/trap, it's feeling a little better now with some stretching.. as a side note, I got insane pumps today and took new pictures looking HUUGEE.. probably from the carb influx last night (wasn't too bad maybe 100 grams)

    also increased the daily dose on my supps to:

    morning: 1xD4, 2xT7, 2xcensor
    afternoon: 1xT7, 2xcensor
    dinner:2xcensor

    I would do 2xD4 in the morning, but it gets me to jacked up to behave properly at work haha

    EDIT: Looks like the muscle I pulled/strained is the Rhomboideus Minor (the small muscle under the traps)... my traps feel fine its when i flex my whole back or my neck extension I feel pain in that little guy.. hopefully it's minor and will go away in a couple days.. might have to lay off back training
    Last edited by dxiw; 08-07-2009 at 12:02 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  15. #14
    Senior Member
    Join Date
    Jun 2006
    Location
    Texas
    Posts
    374
    what exacly is the d4 and t7 that you mentioned?

  16. #15
    LuNa
    Join Date
    Apr 2009
    Location
    Tilburg, The Netherlands
    Posts
    3,721
    Everything looks really good. Hope you can rest that muscle a bit and it wont set you back. Awesome goal which i am sure you can achieve. Good luck!

  17. #16
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Cellucor D4 and T7.. check out their website.. they are fat burners.. one of them is stimulant type and the other is thyroid stimulator.. just some supplements.. I love em

    I usually dont post about supps on here besides AtLargeNutrition because they have been great and I have been using them for years and I encourage their stuff first. I use many of their products, especially while bulking, I would use Nitor but I had a bad reaction to it years ago (not that its a bad product - it works great for many of my good friends).

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  18. #17
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Bad news.. .last night I grabbed a hot handle on a frying pan where I was trying to come some salmon and eggs and not only got bad 2nd degree burns on my left hand but the heated grease was stuck to my skin and boiled off huge blisters on my index and middle finger. Going to have to keep it wrapped and not touch any weights for a few days.. atleast I got 3 solid workouts in this week.. maybe I'll just do cardio

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  19. #18
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    due to the hand situation couldn't do much today in the gym..

    diet was very conservative.. low on cals, zero carbs, maybe 150-200 g of protein

    back feels good and sore, no more pain.. just needed some rest

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  20. #19
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,179
    take care of that hand
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #20
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    definitely.. I've been washing it and rubbing neosporin.. might need to get a small bandage

    had a mini refeed tonight out at a bar.. 1 shot and a beef burrito with no sour cream or anything too fatty on it (tortilla, carne asada, lettuce, tomato, a little cheese)

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  22. #21
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,726
    When you get disciplined and focused on a goal, it is scary. That re-feed would be a regular meal for many people. Keep up the good work.

  23. #22
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Already, so today is Sunday, which is my major scheduled refeed. My stats are looking decent, bodyweight hovering around 225 and calipers showing 18.3% this morning. I am actually shockingly surprised by the amount of abdominal definition I am seeing already.

    So, summary of the first two weeks: 235 @ 20% -> 225 @ 18.3%, down 5.8 pounds of fat so far, and 4.2 of water (makes sense with a rough 1500 cal deficit over 14 days or so)

    Today I'm going to go for a 5 hour refeed period, consuming approximately 200-250g of carb, keeping fat minimal, and protein at normal levels

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  24. #23
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    ended up taking the refeed a little too far.. had a gyro and a mcdonald's angus burger.. but overall sitting around 3000 cals (maintenance more or less) today and my muscles feel full and carbed up, my energy levels are also high.. i'm going to now restart psmf tomorrow morning until next sunday..

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  25. #24
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    diet was around zero carb today and 200g of protein.. very clean

    went for a heavy upper body workout (non HST style) because I felt amped up from being carbed up from yesterday...
    (warmups not shown)
    Flat Bench Press 225x7, 275x1
    Incline DB Press 80x8
    DB Fly 40x8
    Cable Row 180x8, 220x8, 200x8
    Pulldown 160x8, 180x3
    Shrugs 100x6
    Alternating DB Front Raise 30x3,25x8 (strict form)
    Bent Over DB Lateral Raise 25x8
    Preacher Curl 70x5, 60x8
    Alternating DB Curl 40x8
    Standing DB Overhead Tricep Ext 60x8
    Tricep Rope 65x8, 50x8

    It's been a long day so I might be off somewhere.. but anyways, I'm going back to usual HST on Wednesday, I can already feel myself getting quite sore

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  26. #25
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    calipers at 19% this morning with average hydration... not bad considering my starting caliper was around 21% at equal hydration... it's weird, I have clearly visible upper 2-4 abs now, but this pouch of fat just chillin over my lower abs... can't wait to incinerate it..

    weight: 223.9 lb
    Last edited by dxiw; 08-11-2009 at 07:39 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

Similar Threads

  1. Earthquakes
    By Tryska in forum General Chat
    Replies: 38
    Last Post: 02-16-2009, 07:14 AM
  2. Three stages
    By heathj in forum Member Online Journals
    Replies: 867
    Last Post: 06-07-2003, 07:43 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •