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Old 07-21-2011, 05:35 AM   #21
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Default 7-21

7-21-2011

B/W down to 149.8. Down another .2
At this point I'm happy with the way things ae going.
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Old 07-22-2011, 02:23 PM   #22
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Default 7-22

B/W= 149.8 again. Tonight is cardio again so tomarrow should see a .5-1 drop. macro's are the same yet. Sunday if I'm 148.? . The re-feed should bring me to 150 at Monday mornings weight frm the carb's and water retention. This will shed and I'll be back to 148 by Wed. Then Wed - Sat I will again be shrinking fat cells.
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Old 07-23-2011, 01:04 PM   #23
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7-23

B/W= 148.8 today.

As predicted a 1 lb drop.

In sun more today and rolling around a farmers market. No cardio or weights. Prediction for tomorrows weight. A .5 drop.
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Old 07-24-2011, 04:50 PM   #24
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Default July 24th

B/W= 149.4
Due to food choices my sodium level was a lot higher and this raise was all water in the skin due to no w/o or cardio.
When Iím at 180 pro, 70 carb, 30 fat = 1060 cals (food choices) for the day it is obviously and with look in mirror and shin water pinch test this gain was all water.

Solution: I will be adding sodium to my meals all the time (not much of a salt my food person) and making sure I get my full gallon of water a day to help flush the extra out.
Even though my weight went up I still needed a re-feed, it turned into a cheat day. Yes we all can slip. Itís who can adjust and come back, if you do.

Carb adjustments Iím making will shock you but after doing 16 cuts, I know my body and what it will take. Itís if Tammy can take it.

I will be doing Protein at 180gís, fats at 30gís. Mon, Tue and Wed at 42 carbs, Thur, Fri at 70 carbs, Sat 42 carbs and Sun re-feed.
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Old 07-24-2011, 04:56 PM   #25
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Sorry the weight didn't go the way you wanted it to, but good to hear you're taking it in stride. You're going to rock the show!
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Old 07-24-2011, 05:14 PM   #26
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Sorry the weight didn't go the way you wanted it to, but good to hear you're taking it in stride. You're going to rock the show!
I don't eat the same thing every day. I have set macro's and just change up my foods as long as I hit macro's dead on. Because of this and food sodium variables my weight went up. This isn't a bad thing because water gain isn't like a fat gain. This is one of the biggest things people freak out about and panic. I gained less than 1 lb in water in a day BUT how much fat did I shrink?
Mon morning weight will be high from cheat day. Tue morning weight will be very close to true weight without the water retention.

I will be 1 1/2 to 2 lbs lighter next Sun morning than this Sat morning.
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Old 07-24-2011, 05:23 PM   #27
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Damn rich, you got it all covered! Loving your dedication, you cant fail bro!!
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Old 07-25-2011, 02:37 PM   #28
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Damn rich, you got it all covered! Loving your dedication, you cant fail bro!!
Thanks swede.


July 25th
B/W= 154.0 ( Day after a re-feed )

I have to add: I will be supplementing my fiber seen as intake is so low, with Psyllium Husk.
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Old 07-26-2011, 06:46 AM   #29
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Default 7-26-2011

Step one, know your body. I can't emphasize this enough. Cookie cutter diets are ok for general weight loss. For competitive bodybuilding? A cookie cutter will always look like a cookie cutter on stage.
If the person setting you up don't get a full nutrition intake background and see's pics of you preferably for the last year if there was changes, its a cookie cutter plan.


B/W = 150.2 down 3.2 lbs. in one day. NO worries this was ALL water weight from re-feed.

This is 2 lbs heavier than lightest last week. So re-feed gain was in predicted range and on target.

Even with a Cal intake of 948g's yesterday I still hit a PR for the H.S. press of 366 lbs. at my night work out. After you calculate my workouts and cardio cal burn in, I had a Cal intake of around 539 Cals.

Its all in what you eat in what ratio to meeting your daily nutrition goal. This is why all the Natural Pro's go by macro's, not total cals.
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Old 07-26-2011, 07:10 AM   #30
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Good stuff in here Rich, Great progress AND info

Carl.
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