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Thread: Invain wants to be heyoooge...

  1. #476
    Senior Member Invain's Avatar
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    I've actually been cutting for quite a while now, since around June. Started with a normal diet, just cut snacks and **** out, watched my portions, etc. After a month or two I started cutting down on carbs. I still drank milk and had carbs around dinner time but for breakfast and lunch I tried to eat eggs/meat/cheese only. Over time I restricted carbs more and more until I was eating pretty much on carbs on days I wasn't lifting weights. Once I moved back to college and had was able to stick to a more strict diet I started following a CKD (cyclic ketogenic diet). For the first couple months I was basically eating no carbs 6 days out of the week, and refeeding on Sunday. It was working great for a while, I have no problems with energy while on very low carb diets and I've never noticed any problems with being in ketosis (some people get headaches and feel crappy while making the transition).

    Diet was 60 - 70% cals from fat and 30 - 40% cals from protein. Carbs are usually under 20 - 30 grams a day. Macros would look something like 140 - 150 grams fat, 230 - 240 grams protein, ~20 grams trace carbs.

    People that don't exercise can stay in ketosis for long periods of time since they're not worried about muscle mass. Since I lift and am not taking in any carbs, the only source of fuel for my muscles is stored glycogen. After a week's worth of lifting most of your glycogen stores are fairly depleted, and you'll need to refill them in order to continue lifting the following week. If you do not properly refeed on a keto diet you will definitely lose muscle mass. On Sunday I was eating anywhere between 600 - 1000 grams carbs. I kept protein lower, between 150 - 200 grams, and tried to limit fat as much as possible. Obviously I'm gonna have some comfort food after dieting hard all week, so it's pretty hard to keep fat's extremely low when you're eating a couple pieces of pizza and ****. When I'm strict with my refeeds I can get in 800 - 1000 grams carbs and keep fat under 60 grams. The point in eating low fat during a refeed is due to the fact that you're taking in large amounts of carbs all day. Fat doesn't necessarily make you fat, but fat eaten with lots of carbs has a much higher chance of being stored in adipose tissue.

    Lately as I continue to get leaner I've noticed my energy levels dropping by the end of the week and some of my weight sessions from Thursday or Friday on to Sunday were getting increasingly ****ty. I decided to add in a second carb day on Wednesday to help me get through the week. I only eat around 400 grams carbs on Wednesday in a 5 - 6 hour time frame, starting right after I lift weights. The second carb day seems to be helping a ton and I've been noticing some decent gains again since I've added it in.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  2. #477
    TJW jed's Avatar
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    Wow brotha, that's some crazy stuff.. Sounds like a pretty solid diet plan, really. I may try it after I get done with my seasonal warehouse job. I'm afraid with my lack of energy as it is, cutting out even more would be death incarnate. Takes some obvious discipline to follow a diet like that, so props to you. Glad it has worked well, good call on adding the second carb day. Has it made any physical changes, other than strength changes? (The extra carb day)
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  3. #478
    Senior Member Invain's Avatar
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    Yeah, my muscles aren't as flat all week and I can bust my ass extra hard on leg days with the extra carbs the day before.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  4. #479
    Senior Member Invain's Avatar
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    Chest and Tri's

    Bench 3 Board
    WU
    315 x 5
    335 x 4
    355 x 3
    375 x 1
    385 x 1

    Worked on some form, mainly leg drive
    225 x 5
    275 x 5
    275 x 5

    Wide Grip Bench
    275 x 5
    295 x 3
    225 x 10

    Dips
    Bw + 45 x 5
    Bw + 90 x 5
    Bw + 110 x 4
    Bw + 125 x 3
    Bw + 135 x 2

    Bench felt ok, elbow is still bothering me so I stopped at 385 on boards. I have all the tricep strength in the world, strength off my chest is what's killing me. I bench with a pretty big arch but use absolutely no leg drive at all so I need to start working on that. I'm also flaring my elbows way too early, not quite sure how to fix that yet. Obviously I try to tuck my elbows but since I'm weak right off my chest they shoot out right away. I'm loving the dips, decided to see what my max was today, even the double with 135 wasn't super hard. My strength is great while in ketosis but I've noticed I get gassed a lot faster.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  5. #480
    WBB Team Captain Coke's Avatar
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    Like the various grip widths on the bench, now that goes a long way to help break plateaus...big benching and dips.

    Get some glucosamine/chondroitin tablets, they will help you out where you elbow is concerned man.

  6. #481
    Senior Member Invain's Avatar
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    Yeah I've really thought about trying glucosamine/chondroitin. Gotta do something I can't let a ****ing elbow hold my bench back.

    Legs

    Low Box Squat (12" box)
    WU
    315 x 5
    365 x 3
    365 x 3
    385 x 3
    405 x 2
    425 x 1
    435 x 1

    Worked on form a lot with 225 and 315, free squats

    Front Squat
    315 x 1
    300 x 3
    275 x 5

    Glue Ham Raise
    Double black bands x 10
    Double black bands x 8
    Purple band x 8

    Squats are coming along, just gotta keep working on form. Once I get past the sticking point where my hips are engaged the most the weight pops right up.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  7. #482
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    I just don't understand it, you're only 5'8" and you look that good @ 205 lbs. I'm so surprised you don't have a huge gut. Such great progress, can I ask what your sources of protein are? I feel like I have such a hard time getting in enough protein.
    Name: Adrian
    Height: 5'8
    Weight: 142 lbs

    Goal: To be 175-180 lbs @ 10% body fat.

    If at first you don't succeed, YOU WERE TAUGHT BY LOSERS!

  8. #483
    Senior Member Invain's Avatar
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    I'm right around 200 lbs right now at 10% bf. Protein is any kind of meat, eggs, cheese, and whey powder. I usually eat a pound or two of meat a day, lots of chicken, beef, and pork. I try to eat as many high quality whole foods as possible, avoid sugars, lots of fiber, organic eggs, etc.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #484
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    Man I should have checked out your journal a long time ago. You're strong as ****!! Keep it up.


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  10. #485
    WBB Team Captain Coke's Avatar
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    Damn good squats bro.
    Last edited by Coke; 11-21-2009 at 08:02 AM.

  11. #486
    Senior Member Invain's Avatar
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    Thanks guys. I'm trying to get **** moving again Jay, kept up with lifting over the summer but I didn't push myself very hard. Haven't made any real big strength gains in quite a while.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  12. #487
    Senior Member Invain's Avatar
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    Shoulders, random ****

    Arnie Press
    40 x 10
    80 x 7
    85 x 5
    85 x 4

    Lateral Raise
    40 x 10
    50 x 5
    50 x 5

    Seated Face Pulls
    120 x 10
    150 x 10
    170 x 5
    200 x 5
    220 x 3
    150 x 10

    Cable Standing Fly
    100 x 10
    120 x 10
    140 x 5
    130 x 8

    Seated Calf Raise
    5 plates x 10
    5 + 25 x 10
    5 + 35 x 7
    5 plates x 10

    Barbell Curls

    After using them for a few weeks now I really feel like BCAA's help quite a bit during workouts with no carbs. Especially on Sunday mornings when I lift on an empty stomach right before my refeed, I've noticed a pretty big difference in energy in the gym. I believe with amino supps timing is everything. On a normal, medium - high carb diet they're probably not necessary as long as protein intake is adequate, however when carbs are low they can be very beneficial right around the workout window.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  13. #488
    TJW jed's Avatar
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    Hey bro I can give a good word for glucosamine. I took it when I had serious tendonitis to help me through football season and it really helped me out. Just be sure to take the right amount every day.

    Workouts have been lookin great lately too mate. Glad to hear your diet is still working well for you.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  14. #489
    Senior Member Invain's Avatar
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    Thanks Jed. I'm definitely gonna pick up some glucosamine, you're the 3rd or 4th person that's recommended it to me now. I've been having no problems as far as muscle recovery goes, it's another story with my joints though.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  15. #490
    WBB Team Captain Coke's Avatar
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    Like the numbers in that workout dude.

  16. #491
    IRL my name is Trent Hazerboy's Avatar
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    Quote Originally Posted by Invain View Post
    I've actually been cutting for quite a while now, since around June...

    How much total weight do you think you've lost? (besides bloat, that is) I've been doing some carb cycling in an effort to lean down a bit before my next meet so I'm starting to take an interest in diet/nutrition.
    Last edited by Hazerboy; 11-24-2009 at 04:10 PM.
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  17. #492
    Senior Member Invain's Avatar
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    Quote Originally Posted by Hazerboy View Post
    How much total weight do you think you've lost? (besides bloat, that is) I've been doing some carb cycling in an effort to lean down a bit before my next meet so I'm starting to take an interest in diet/nutrition.
    I'm down a good 35+ pounds now. Ever since I added in a second carb day my weight has seemed to level off around 200 lbs, although I'm still visibly losing fat each week. I'm not sure if I'm actually adding any LBM but my strength is increasing on most of my lifts.
    Last edited by Invain; 11-24-2009 at 05:11 PM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  18. #493
    Senior Member Invain's Avatar
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    Random **** before turkey day

    Dumbbell Bench
    60 x 10
    80 x 5
    100 x 5
    110 x 10
    100 x 10

    Lat Pulldown
    200 x 10
    220 x 5
    250 x 8
    230 x 10

    Dips
    Bw + 45 x 5
    Bw + 90 x 5
    Bw + 115 x 6
    Bw + 90 x 10

    Seated Calf Raise
    5 plates x 10
    5 + 35 x 8
    5 + 35 x 7
    5 plates x 12
    5 plates x 15

    Supposed to be deloading this week but I've been feeling pretty good lately and I can't stand not lifting so I decided to hit some random **** before thanksgiving. First time ever going very heavy on dumbbell bench, had some trouble keeping the weight stable but I definitely felt it a lot more in my chest. Only ****ty thing is db's only go up to 120 so I'll be plateauing pretty quickly lol.

    Tried eating as little sugar as possible on Sunday's refeed. Eating 1000 grams of carbs from rice/potatoes/whole grains ****ing sucks let me tell you. Felt like bloated **** the entire day. I definitely think I filled out a little better and didn't seem to hold as much water but there is just something about my body that doesn't like complex carbs. Had the most insane gas ever the day after. Lived on the toilet all day.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  19. #494
    WBB Team Captain Coke's Avatar
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    I ought to start doing some db benching again as well...looking good throughout guy.

  20. #495
    Senior Member Invain's Avatar
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    Back and Bi's

    Reverse Band Deadlift
    WU
    405 x 5
    495 x 5
    545 x 5
    585 x 2
    615 x 1
    635 x 1

    Lat Pulldown
    200 x 10
    250 x 6
    220 x 12

    Barbell Curls

    Hammer Curls

    Cable Curls

    Deads felt great today but took a lot out of me. Felt like I had no energy the rest of my workout. Skipped my refeed on Sunday since I pigged out on Thanksgiving so thats probably one reason why my energy was ****. Not really sure how much the bands took off the bottom on deads, they're getting a little worn out and 135 was enough to touch the ground so I'd say somewhere around 100 lbs. Not very much tension at lockout height.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  21. #496
    WBB Team Captain Coke's Avatar
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    Wow, those deads are huge man.
    Last edited by Coke; 11-30-2009 at 05:55 PM.

  22. #497
    Senior Member Invain's Avatar
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    Thanks bro. Gonna really bust my ass this winter and hopefully I can hit 600+ @ 198 when I compete next March/April.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  23. #498
    TJW jed's Avatar
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    Damn bro, sweet deads. Are those deficited at all? Those are some huge numbers. No doubt you will be able to hit 600 at that weight.
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    J O U R N A L !
    TJW

  24. #499
    Senior Member Invain's Avatar
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    No deficit. I'm very strong right off the floor so I've never bothered training deficit deads.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  25. #500
    Senior Member Invain's Avatar
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    Chest and Tri's

    Bench
    WU
    325 x 3
    345 x 2
    355 x 1

    Wide Grip Bench
    275 x 5
    295 x 3

    Dips
    Bw + 45 x 5
    Bw + 90 x 5
    Bw + 125 x 5
    Bw + 115 x 5
    Bw + 90 x 10

    Nothing too exciting today. I hadn't gone heavy to my chest in quite a while on bench so I did a half ass max attempt. Actually surprised I got 355 up as I skipped my last refeed and my shoulders have been really sore lately. Benching felt like absolute **** today to be honest.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

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