I was at 232 in the first pic of each pose, then at 232 again (today) after being 225 on Sunday. Wtf man? Anyone even notice any difference.
How precise is your diet?
This is my diet detailed out.
Only difference was in the first poses I wasn't on creatine. In the second poses I am. They are 2 months apart. But Sunday I was 225 and now I'm 232. Doesn't make sense. I trained everyday from Sunday to today.
Well, 2100 cals is far too low for someone your size. It sounds like your metabolism is shot. We can fix that though. Here's what you need to do
For 2-3 days stuff your face silly. Maybe 3000cals or more (of clean food)
Then start a calorie cycle that will last for 6 weeks or more (until your weight levels off for a few weeks.) This could take some time..weeks/months, but by doing this you will be in a much better place to start the next phase of your diet. During this phase it is entirely possible that you will add LBM and lose fat if your diet is in check, which it sounds like it will be from your other posts. Once you are leveled off you can then manipulate your calories from there by cutting 3500 cals a week (abut the equiv of 1lb)
Basic maintenance cal calculation BW x 15calories= 3480 cals a day
We take your maintenance and make that into a recomp. This way your body does not get used to a certain amount of cals a day and will not drop your metabolism as it becomes much much better at alotting those calories. We need to keep the metabolism guessing, as it were. But you will still get the same amt of cals a week thereby aligning with your maintenance (or cut/bulk)
By my calculations these are your Recomp #s (2 choices)
3730 cals 3-4 days a week (WO days)
3230 cals 3-4 days a week (Off days)
(3230cals x4days)+(3730cals x3days)= 24110 cals a week =Avg of 3444 cals a day
(3230cals x3days)+(3730cals x4days)= 24610 cals a week =Avg of 3515 cals a day
Depending on YOU you might like 4 high days or 4 low days. As you can see there is only about a 100 calorie/week difference but sometimes it seems to make a mental difference for me to have a "high" cal day on Sunday, the day before my ME squatting session. Its mostly personal preference at this point. More dramatic carb cycles will call for more precise measurements and dramatic differences in high and low days, but this one is a fairly easy and efficient cycle.
The higher cal days are higher carb days (over 70grams) and the lower are low (under 70 grams)
This is an example of a moderate carb cycle. Again, I would recomp until your weight has leveled off. This might take 6-12 weeks of actual recomposition and another 2-4 weeks of nothing just to make sure you are leveled off. Then you can begin a cut using the same cycling principles. Recomposition and cycling will work faster than a plain ol static diet but take your time and get the most out of every phase. It will really decrease the back tracking many have to do.
Hows your training look? I understand you are just gettting into it, which in that case Id suggest Starting Strength 3 days a week and HIIT 2 days a week. Are you familiar with this?
Last edited by ZenMonkey; 05-26-2009 at 11:35 AM.
I didn't really understand all of that (not the sharpest tool I am).
So I eat around 3000 until friday. Then start that cycling. I only have 161lbs of muscle mass, does that take any effect in this?
While doing the jumpstart should I do any cardio? I'll have to read up on starting strength but my workouts now are like HIIT. Short rest periods. Pretty much a warmup set and then 2 working sets. I saw this on Mark Dugdale's dvd where he trains with Dorian Yates.
Last edited by SuperTerrorizer; 05-26-2009 at 11:38 AM.
All I used was a basic formula. There are others that have long calculations using LBM and activity level but the one I used is pretty good.
As for the jumpstart just keep doing what you are doing. All that is doing is raising you metabolism. Here's the training regimen Id incorporate
SS uses the most compound movements and linear progression using low reps. This will boost your metabolism, keep your HR high for hours, release the most hormone and incorporate the most muscle as often as possible- whcih are all very good things.
and do this for the HIIT 2 days a week
5 Min warmup
[20sec sprint/40sec recovery] x8-12
15-20 minute jog in target HR
Last edited by ZenMonkey; 05-26-2009 at 11:49 AM.
yep, listen to zen he'll steer you in the right direction. Good luck bro
Weight: 194 lbs - PR: 220
Raw Squat: 315 - PR: 405
Raw Press: 325 - PR: 365
Raw Dead: 365 - PR: 445
Total: 1005 (1205) * All gym records.
I looked at Starting Strength. Very interesting. The Workout A looks fuggin' brutal!!! I don't know if I could do standing over head military press with a barbell and I don't have good balance and don't think I could rep the bar. I know I couldn't a few years ago when I was training. I currently use 30lb db's for reps sitting. Workout definately looks interesting though. My gym has 2.5lb plates too for increments.
to be something you've never been you'll have to do something you've never done. try new stuff fer sher.
P.S. I guess it really depends on your goals, but the weight on the scale never meant anything to me, unless I needed to make weight for wrestling. I would worry more about the numbers you are actually lifting and how you see yourself in the mirror. You look at yourself more than any of us so I bet you can decide if you look different. Alrighty, enough of that dribble, good luck.
Last edited by dynamo; 05-30-2009 at 10:11 PM.
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.
eh I can see some difference but only slight.
Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.