project new me.

I noticed you posted you're in week #9.. are you starting to lose a little momentum?  If so, you may want to increase your cals, (carbs in particular) around 200-300 daily for 4-6 days and then drop them back down... Often this will jumpstart your metabolism back into a faster burning mode..without really effecting gains.....   You may not be to that point yet but when you get there it will really help.. Looking good Money!

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Chalky Palms


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).

I"ve tried carb cycling in the past and I honestly don't think I'm capable of having a zero carb day...that has to be difficult..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

It's not that hard, as long as you up the protein and fats a bit, plus I would say fibrous carbs are allowed even on zero carb days, nothing wrong with some veggies.

wow... I just pieced together a time line so far...

In my defense the very first week and before that I had carb'd up Big time...I was still fat, lol... I mean wow...I didnt realize how much I was eating and putting on excess fat.

Keeping a time line really opened up my eyes and made me realize how important diet really is :o

prepare to laugh!

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

damn right I will, lol

Ill get to 205 and then Ill rule the world *muahahahaha *cough cough* uahahaha

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

Woo chunky monkey at 235. Good job on the cut ;)

Add me on facebook!

 Great job on piecing it all together. You look much bigger now, more definition. Your gonna look mad at your target weight! Do you ever get those tough weeks where you miss cardio sessions etc. I'm having one, my plan is so messed up..meh. Keep trucking. Oh I think it might be a good idea to up your carbs for a little while.. Helped my progress a little. I was eating like 100-130ish per day, upped it to like 160 (not much I know) Prob drop it down a bit on off days now.. Guess just mix it up every now and then, shock the system. Like Chalky said.

Ripped - You look great in your new pic...nice shorts ;-) 

She got those shorts from me...haha

Yeah im actually going to up my entire calorie intake by 300 or so as advised by smoundzou, his advice has not failed me yet, in fact its his advice that has gotten me this far already.

I redid my calorie intake/maintenance at my new weight and here is what I got, again I know its only an estimate.

Maintenance:  3168 Calories/day
Fat Loss:  2534 Calories/day
Extreme Fat Loss:  1901 Calories/day

This is at activity at least 5 days a week. I didnt use intense activity...but I probably should have, intense adds about 100 or so to each number. And in reality I do cardio 6 and sometimes 7 days a week now with football.

So, I have been taking in around 2000 maybe slightly higher around 2100 for awhile now, Ill up it to around 2500 for a few days, and up the carbs and then drop it again.

Been talking to Smoundzou about what to do with my routine right now so im going to figure that out and Ill post my plans.

*edit* I just thought about it and I have been calculating calories with no weight lifting and cardio in mind...so if I was taking in 2,100 then with lifting and cardio thats probably much lower...

Should I be taking in more to adjust and eventually break at around 2,000 WITH the lifting and cardio... god, just when I think I have this **** figured out...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

wow... After looking at what you've been taking in.. you really do need to up the cals for a few days.. Probably to around 3000-3200 daily for at least 4-5 days... then slowly start to lower the cals back down by 100-200 daily until you're around 2600-2800 daily.. maintain that for a week and then drop down to 2300-2500 daily... and see where you are...I would bet you'll be floating somewhere near 209lbs.. Another 4 weeks from that point and you can easily shave off the other 4lbs comfortably..
 
You're body is constantly adapting to your caloric intake and activity levels... upping the cals and taking a few days rest will do you good and give your metabolism somewhat of a reset.. I'll try to come up with a good circuit program that you can start sometime next week...
 
Damn i bet your hungry.. :)

There is never enough time to do everything, but there is always enough time to do the most important thing

 

I am so ****ing hungry...and I get to eat more now! hell yeah!

so should I still keep it relativly low carb? or up the carb intake a lot while doing this for about 4 days?

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

Nm0ney34


I am so ****ing hungry...and I get to eat more now! hell yeah!

so should I still keep it relativly low carb? or up the carb intake a lot while doing this for about 4 days?

If over the last 9 weeks or so you've been doing low carb, high protein and fat, then I don't think I would dramatically bump up the carb ratio... but by no means deprive yourself over the next few days.... Primarily it depends on how you respond to carbs..  Basically the only thing you're doing is telling your body to relax and reset... Just enjoy the next few days of being able to eat 3200 cals guilt free... hell at your size it would take at least 3200 cals just to maintian.. and that's doing nothing but couch surfing... Enjoy!

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Read your pm smound, I need help with that 2 week circuit layout.

Mondays gym time baby, haha. :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

week 10, I wasnt going to post a pic for a number of reasons. One is the change is not much anymore week from week, and I couldnt use the same place/lighting as before.

I did some measurements and my waist is nearly 32" atm and my chest is at 44"

The more I cut down the more I realize I hate being so tall when it comes to putting on muscle. Maybe im just being vain and bitchy but it just seems like it takes so long for me to just put on muscle to get to the shape I want. Maybe im being paranoid.

My position I play is going to be receiver and it kind of conflicts with the bulky V-shape build I eventually want... heh.

Knowing what I do about diet now though I cant wait to go back to strength training and clean bulk...

I need some help I look in the mirror and I either think im too fat or too skinny...I dont think im ever going to make myself happy with this.

anyway...

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

yeah, i can see a difference but still, I dunno I guess I will always have that feeling.

Its weird, I want this jacked bulky v-shape look and I just dunno if I can get it naturally. Seems like everyone I see or talk to about it is all jacked up...but I havent given up hope. Plus, I know with me being 6'3" its going to take me a lot longer to fill out...But I dunno if Ill be happy with my looks until I get that look, its kind of hard to explain.

Plus my goal number I placed at 205 because thats what weight I figured I would lose this pesky chest fat I have had for a very very long time. Im hoping that once I lose it, and clean bulk back up it wont return...hoping...

anyway thanks, but no compliment in the world will change how I feel about myself until I think I look how I want to look if that makes any sense... :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

You're starting to look cut to sh-t compared to how you used to look. What's the waist measurement now?

Add me on facebook!

nearly 32" just shy, chest is at 44"... arms are 15" cold! :( lol

I dont think my arms will ever be "big" genetically and there just long, its going to take them forever to fill out.

My legs are long, but genetically they have always been pretty big... :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

No excuses. You're arms are 15" because you're 6'3" and weigh like 200lbs. That's damn light. You have a loonnng way to go. Probably like 250-260 before you see 17" arms. Don't lose hope, just be realistic. You're doing really well on your cut. When are you going to start bulking again.

Add me on facebook!

yea yea...

i know, long way...lol. Once I get rid of this pesky chest fat (I had a discussion with smound about it) Im going to go back to strength training and bulking, with a MUCH better diet of course

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

Haha good call.

Add me on facebook!

I feel like i need to put on SOOO much more mass right now. lol, but im stickin with the cut for a bit longer to get this pesky fat off. Not really sure what my BF% is at right now, but I know it cant be too low, still cant really see those abs.

I weighed myself last night at 210, but I cant measure my waist atm.

So these weekly pictures are again in a different lighting and it makes visual progress a little hard to make out if any was made. I also gave it a shot and tried a few front poses and a back along with the front relaxed weekly.

so here it goes.

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

I cant wait to start putting on muscle again... lol

Attached Image(s)

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

nice to see a cut goin so well, youre lookin great.

reminds of foxes friend mdclifter or somethin like that...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

It's funny how nm0ney has lost weight yet looks bigger in his new pictures. That's an impressive cut.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

well im deloading this week... my body is just spent.

ill be at the gym twice this week, light weight with some compounds and a few body weight exercises. Going to cut the cardio down, and just do some in the mornings 4 days this week.

Diet will stay relatively the same.

I hate resting, but I know I need it :P

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

Enjoy your deload week!

Add me on facebook!

yeah pretty much, its basically my week off accept I will be doing a little bit of work, but nothing stressful.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

So ive decided that since April is here (not technically yet) but my original goal was to cut till april 1st.

Im at 209 as of today, and I will be going back to strength training bulking. I have put on a lot of muscle over the past 2 years, even less of actually feeling like I know what I was doing. even at my lightest when I separated my shoulder I was at 175 pounds, and probably only around 150 of lean mass...Ill have to fish an old picture I took back then.

Ive just been looking at myself in the mirror lately and while im getting leaner and more cut...I am definitely noticing that I dont have nearly the ammount of muscle I want on my frame yet. I think my cut was very successful and I am happy with my progress, but before I cut seriously again I want to definitely put on more muscle.

anyway im looking forward to getting back into strength training, starting a little lower then I want to but I just got off a cut and my strength is low.

as far as diet goes I am much more in tune with actual calories and what I really need. So the plan is to gradually raise my calories back up to maintenance this week.

Maintenance is approx at 2900

im going to go at around 3,000 for a few weeks after that and keep progress, and add on that. Im going to attempt to write everything I eat down to keep a more accurate account of calories and what im eating. Going to have to adjust with the cardio as well

Cardio will be, 3-4 times a week. Im going to drop HIIT down to once a week, and steady cardio to 2-3 times a week.

If anyone wants to critique what I have planed or thinks I can add/subtract something to improve what im doing please do.

Ive started another phase of madcows advanced 5x5.

and enjoyed my first day, and took in around 2,500 calories and loved every bit of it...lol. tomorrow im aiming for about 2,600-2,700

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

I think bulking is a good plan now. Just do it clean this time!

Add me on facebook!

I gotta say im just getting so frustrated.

I feel like I tried to believe everything was so simple when its so damn complicated.

Im going to re-read Dans post on bulking and add in a few extra isolations into the routine.

Ive been eating around maintenance this week but im going to bump it up next week.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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

I posted a current new pic for my avatar, figured it was over due.

Its been about a month since I stopped cutting and began to bulk back up. Again, trying to do it a lot cleaner and smarter this time.

Im at around 213-214 now so that puts me at a little over 1 lb of muscle per week if everything has been going as planned.

My personal synopsis, I feel like I havent been putting on much if any fat at all, even though I dont look as "lean" as I did a month ago. I think that has to do with more water and carbs though. Im especially pleased with the way this pic came out because I made Roast the other day and have been eating roast + carrots/potatos for atleast 2 of my meals and that thing was laced with sodium, so I feel like I retaining extra water.

I am forcing myself to do cardio every day...or just about, I skip sundays most of the time.

Off days I run in the mornings and lifting days I do HIIT after the lifts...it seems to be working for me, even though I am still concerned if im doing it backwards and should be doing HIIT on off days in the morning and steady cardio after my lifts.

This is mostly for football (playing for the Kings comets, semi pro :D) but I think the constant cardio effort while my glycogen levels are low is really helping with the clean bulking.

I am FAR far far far away from where I wanna be...

I still got a lot of stomach fat especially lower ab's...and I still have some fat around my lower chest, but I can live with it for now until I cut again.

I am really tempted to look into AAS...but hell I feel so clueless about it still after all the reading I have done, and quite frankly I am scared to **** it up. So I might just wait a while longer.

TBH I still hate how I look but im getting better with it, and more confident about it. My strength is just about where it was when I was 236 and its progressing pretty good, My OH press especially feels good for some reason.

So I guess the plan now is to finish this mad cows, probably do another cycle of the advanced 5x5 and do 1-2 cycles of TM probably be around november/december and Ill see where im at.

rambling on, thats all I got for now...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

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