project new me.

You should get one.

Fretting over the scale is for overweight middle aged women.lol

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burn...

:D

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

p.s. your chest looks pretty good in the avatar.

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lookin good bro! how old are ya?

and your like 6`4 right?

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

24

6'3" actually :P

I wish I knew what I do now back when I started lifting in high school...geez

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

true that hahah

but hey thats life for you live and learn

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

haha.

totally off topic but im going back to school for pre-med, or at least thats the plan now...I figured after all these years and all my injuries I have self diagnosed and pretty much treated myself, I love to learn and study the human body. I love helping people and I love kids so I long term I was thinking of pediatrician or physical therapist.

Just made me think of that because I wish I would have just went straight pre med back when I first started college at 18...lol. I would be in med school right now =/

its always something...but thats my plan career wise now. I hope it goes as planned.

way off topic, haha

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Well heres week 8, got over my sprained ankle and im back to doing sprints as of yesterday.

im hoovering between 215 and 216 as of last night... I know dont pay attention to the scale, haha. Not a whole lot has changed but just trying to keep with the weekly process.

This is all me being retarded, so... yeah. I still feel kind of stupid taking pics every week, but it does help see progress and stay motivated.

Attached Image(s)

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

 What's your bf at the mo then? Your looking really good. I may have asked already but what cardio are you doing? How often?

tat turned out nice...

I have no idea, ripped estimated me at about 14-16% a few weeks ago so I would say around there. I would like to be around 12-10% within the next 3-4 weeks though.

I was doing mainly HIIT sprinting with some light steady cardio in the mornings. I sprained my ankle and I was out for 3 days cardio and I did steady cardio and walking until last night I sprinted again for the first time.

I typically do more cardio on my days off, like today wednesday, I hit the jumprope for about 20 minutes, breaks in between and added some push ups in there, after my weight session today I will do some HIIT for about 20 minutes. and maybe some light cardio before bed...dunno...I guess I just vary a lot, but mostly HIIT type cardio.

I do tabata on off days 1-2 a week 2-3 exercises and it kicks my but

Thanks hardway, I hope to add on to it later...im trying to think of what I want my second tat to be and where...

and im seriously contemplating taking this weeks progress picks down...I feel like im looking at a male dancer...I can only imagine what everyone else thinks...lol

motokouk


What's your bf at the mo then? Your looking really good. I may have asked already but what cardio are you doing? How often?

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Nm0ney34


I have no idea, ripped estimated me at about 14-16% a few weeks ago so I would say around there. I would like to be around 12-10% within the next 3-4 weeks though.

I was doing mainly HIIT sprinting with some light steady cardio in the mornings. I sprained my ankle and I was out for 3 days cardio and I did steady cardio and walking until last night I sprinted again for the first time.

I typically do more cardio on my days off, like today wednesday, I hit the jumprope for about 20 minutes, breaks in between and added some push ups in there, after my weight session today I will do some HIIT for about 20 minutes. and maybe some light cardio before bed...dunno...I guess I just vary a lot, but mostly HIIT type cardio.

I do tabata on off days 1-2 a week 2-3 exercises and it kicks my but

Thanks hardway, I hope to add on to it later...im trying to think of what I want my second tat to be and where...

and im seriously contemplating taking this weeks progress picks down...I feel like im looking at a male dancer...I can only imagine what everyone else thinks...lol

motokouk


What's your bf at the mo then? Your looking really good. I may have asked already but what cardio are you doing? How often?

For my cardio I've been doing cicuits 3 times a week on off days , tues,thurs and sat--I can only manage 2 so fat, they kill me! But I think I need to add a lot more to lose the fat quicker. Today I did weights at 12pm  I've just come back from 15mins of jogging 9.30pm, I reckon I'll prob add that on each workout day from now on. What do you do for your HIIT? 20mins sounds like a real long time? Do you have a breakdown of what you do? 

My current circuit goes like so
30sec pushups
10sec rest
run up and down stairs 5 times
30secs crunches
rest
bodyweight squats
rest
30sec roll from back into jump 
rest
30 sec russian twist
rest
30 sec lunges 

--repeat--

How does that fair for fat loss? What's you tabata like? I'm just trying to find effective additions to what I'm doing really, it'd obviously working for you!

I dont know much about circuits like that, it looks effective depending on how many times your repeating it, 2 times looks ok...did you come up with that yourself?

Tabata is brutal...especially when you add weight into the equation. 20 sec lift, 10 sec rest really takes its toll on you. I usually like to do squats, bench,rows for mine. The first 2-3 times were absolute murder, but im starting to adjust and its not nearly as bad.

I like to space my cardio out, doing something in the morning helps aid in the fat loss with low glycogen levels.

My HIIT usually goes like this on a 1.5 incline as of now...

walk 1 min
Sprint on 12 mph for 45 sec's
walk 1 min
sprint 12 mph for 45's

rinse and repeat for about 20 minutes. I actually prefer doing this rather then just steady jogging for 30-40 minutes, but I do switch it up every now and then. Cardio is such a chore to me sometimes, it helps me get through it.

other things ill do is walk on a very steap incline at 3.5mph for 30-45 minutes. I started doing this when I sprained my ankle, and was very surprised at how much walking on a steap incline works you.

But I started out slow.

Like before my HIIT was

walk 1 min
run at 10mph for 30 seconds

then I just gradually upped it in different aspects, speed/time/incline...

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Nm0ney34


I dont know much about circuits like that, it looks effective depending on how many times your repeating it, 2 times looks ok...did you come up with that yourself?

Tabata is brutal...especially when you add weight into the equation. 20 sec lift, 10 sec rest really takes its toll on you. I usually like to do squats, bench,rows for mine. The first 2-3 times were absolute murder, but im starting to adjust and its not nearly as bad.

I like to space my cardio out, doing something in the morning helps aid in the fat loss with low glycogen levels.

My HIIT usually goes like this on a 1.5 incline as of now...

walk 1 min
Sprint on 12 mph for 45 sec's
walk 1 min
sprint 12 mph for 45's

rinse and repeat for about 20 minutes. I actually prefer doing this rather then just steady jogging for 30-40 minutes, but I do switch it up every now and then. Cardio is such a chore to me sometimes, it helps me get through it.

other things ill do is walk on a very steap incline at 3.5mph for 30-45 minutes. I started doing this when I sprained my ankle, and was very surprised at how much walking on a steap incline works you.

But I started out slow.

Like before my HIIT was

walk 1 min
run at 10mph for 30 seconds

then I just gradually upped it in different aspects, speed/time/incline...

The circuits are adapted from a basic routine leeman gave me, it really get's my heart racing, I can't do it more than twice, I nearly pucked 1st time doing it! Didn't realise that tabata involved weights..Damn bodyweight is hard enough. 

I think I'm going to start sprinting again, did it last year with good results, I hate jogging, it's a bore zzz
When I did sprinting i was getting 30sec rests, prob why I figured 20 mins was such a long time, I'm gonna implement the 1 min rest, sounds better. I'll prob be able to go longer,when's the best time for sprint HIIT? after a workout? Morning? 

I don't have a treadmill..I have concrete! ha ha

well its cold as balls here right now so I usually dont run outside right now. When it warms up ill be doing everything outside :D

I usually do HIIT after my weight workouts. I just enjoy sprinting more, I always have so I just naturally navigate to the HIIT training.

or on my offdays if I do it, after jogging for 15-20 mins.

Mornings are just steady jogging for me 2-3 miles or jump rope.

My goal as far as HIIT goes is to get up to 30minutes. but before I do that ill probably try to just push the time that im actually sprinting like eventually get 45 seconds to 1 full minute.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

What's your waist measurement?

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right now 34" around the belly button.

blah

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Nm0ney34


right now 34" around the belly button.

blah

Shouldn't you be measuring around your actual waist and not your belly button? Your waist is the narrowest part above your hip bones, to my understanding anyway! male_waist.gif 

oh...lol well in that case its 33 atm.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Nm0ney34


oh...lol well in that case its 33 atm.

I guess your best bet is just to track both, that's what I'm doing currently. I hate the waiting when it comes to cutting, just want the cuts now! Ha ha. If you do HIIT sprinting after a workout will you lose muscle mass due to the extreme loss in glycogen? Would it be a safe bet to take maltodextrin after? 

After have talked to smoundzou about something along those lines, I just dont think you have to worry about muscle loss until your bf% gets low, like Rolingstone low, haha. 

Yeah PWO is very important, for awhile I wasnt taking any simple carbs after my workouts/HIIT but then I just moved to taking my creatine after my workouts.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

man I miss carbs...

trying to stick with this texas program while cutting is just a pain. Im kind of wondering what to do right now because I think I have already stalled, and its just so hard to keep progressing while on a deficit.

I got 320x1x5 squats, this was so so hard... and bench was 245x1x5 and that was ridiculously difficult for me...

im trying to decide what to do, if I should reset or what, im not sure...

hmm what to do what to do...  :(

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Eat CLEAN buddy!

Just eat at or a little above maintenance but do it clean. I've lost bodyfat on my current bulk doing it clean. Two birds, one stone my friend! I HATE losing strength.

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ok lets get this weekly update done, week 9 hoovering between 213-212

waist is between 32 1/2 and 32 3/4

been especially hungry lately craving mostly carb heavy foods... om nom nom

Attached Image(s)

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Stick with it. Don't be a quitter. ;)

Add me on facebook!

I am...just had food on my mind so I wanted to talk about it :P

plus the cookie monster is absolutely dope. Om nom nom!

by the way I was having a converstion with a buddy who works at a gym, sales rep but he works out. We were talking about cutting and he said its not a good idea to go below a certain amount of carbs I think he said 125g's...

I didnt really pay much attention but I know im probably getting anywhere from 75-100 a day, should it be more or am I fine?

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

I think you are fine but I would throw a high carb refeed day in there as well as a zero carb day, constant low carb is pretty much asking to hit a wall imo.

you think so? by high carb, how high? I would assume this would be my rest day from everything cardio and weights.

6'3"  @215

Squat 1x20x275

press: 190, Deadlift: 450, Bench:285, P.clean: 235, Squat: 385

"The only failure that is final is to stop trying to improve"

Chalky is talking about carb cycling. I think it was twinpeak who did a write up about in on here a few years back. Search it. He has all the details.

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high carb on your most strenuous day, low carb or zero carb on your day off.  Try to do the zero carb the day after the high carb.  For how high on the refeed, go as high as you feel necessary to knock your metabolism back up over its normal range.  Keeping the carbs constantly low is going to keep  your metabolism low as well.  You gotta shock it back up with a refeed day and reep the benefits of a higher metabolism while you do nothing the next day (zero carb).