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Old 11-02-2011, 06:42 PM   #41
BendtheBar
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Originally Posted by Soldier View Post
Today's post fast bodyweight- 198.8

Bacon wrapped chicken is on the grill, waiting to get smothered with cheese and consumed by myself.

Rest day today, lifting again tomorrow.
Looking good man. 2 days in a row at 198. Looks like what you're doing is working perfectly.
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Old 11-03-2011, 06:44 AM   #42
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Thanks BTB.

Today's morning bodyweight- 199.8

Yeah, back up a little, but it's a normal fluctuation. Yesterday I was stressed out because I'm trying to sell my car and I realized that I might not be able to find the title. When you're selling a busted car for $500 it really sucks to have to pay $75 for a duplicate title.

Anyways, being stressed out and not being able to go to the gym and keep myself busy I ate a little more than I should have.

Not a big deal.

Today is a gym day, and saying I'm looking forward to it wouldn't even come close to describing how happy I am to be getting back in the gym. When I'm stressed that's the only place I want to be. Weights never treat you just a little differently because they're disapointed or annoyed with you. They're always the same no matter what else is going on.
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Old 11-03-2011, 08:11 PM   #43
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Today's post-fast bodyweight- 198

Smith machine RDL's-
105x12
155x12
195x6
245x6
245x6
245x6
195x11

Single leg curl machine (supersetted with smith machine rows)-
30x12
30x13

Smith machine rows-
105x15
155x12

Smith machine calf press (supersetted with dumbell rows)-
105x12
195x12
285x10

Dumbell rows-
115x12
115x10

Dumbell rows (supersetted with Cheating alternating dumbell curls)-
40x24
40x18

Cheating alternating dumbell curls-
50x7
45x8

I didn't go to the gym until 6:30, and I didn't eat today until after I got out of the gym. I know, it sounds extreme, but I'm trying to sell my car and I had to go meet some people who wanted to take a look. I was so busy that I didn't get the chance to eat.

After the gym my wife and I went to subway. I was so drained after the workout (I had to stop and rest while I was walking to the car in the parking lot at the gym) that I went ahead and had carbs. I got a footlong sub which gives me 100g of carbs but less than 700 calories, and other than my intra-workout which had some protein, that's all I've had today.
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Old 11-04-2011, 11:35 AM   #44
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Today's morning bodyweight- 198.8

I'm discovering that there are downsides to both a low carb and a more balanced diet. Firstly, both still require a calorie deficit to lose fat. That's just the way it works, which is fine, but the hunger that comes with a calorie deficit manifests itself differently. Last night I had a footlong sub from Subway after training, then I had broccoli covered with some cheese and dipped in a little ranch sauce, then a protein/fiber shake with milk before bed. This is obviously very different from the low-carb approach I've been taking.

Low carb leaves me less hungry in the traditional sense, but I also feel "drained", like I somehow know that my body is not getting what it needs. I find this hard to explain, but I know it when I feel it. I may have just had a whole plate of wings and be "full", but I'll still have a feeling that my body wants something more. I'm assuming this feeling is indicative of not having the carbs that my body wants to use for energy.

Eating a balanced diet, on the other hand, makes me much hungrier in the normal sense, where I feel it in my stomach. When eating a balanced diet on a calorie deficit I'm hungry almost all the time, even during my eating windows while IF'ing. In fact, it seems like as soon as food with carbs hits my mouth I get much hungrier, which I'm sure is thanks to a quick insulin response after not eating all day.

The one thing these feelings both have in common is that they can make me over-eat if I'm not paying attention. Luckily I find that if I'm having a bad evening then I can let myself eat a little more and it won't hurt me, I just won't lose weight that day. Usually the next day my motivation is higher and I can eat less and continue to lose fat. This ability to take advantage of the days I feel good and not let the days I feel bad negate my progress is definitely the secret to losing weight without a strict plan, and can only be had as a result of already having experience following plans and making informed positive decisions on a regular basis.

I've done diets where I planned out my intake ahead of time, including when I would eat. I've become so good at knowing how the way I feel correlates with how much food I've had and how those different feelings have had different results that I'm able to go by JUST how I feel and know wether I'll lose weight on a given day or not.

The most important part of this whole thing is that I see every decision as a step forward, because every decision tells me more about how to do what I want to do. This is why I can see a bad day or a slight weight gain as a GOOD thing in the long run, because I can reflect on what happened and how I felt and use it to ultimately reach my goals.

This ability to see everything as a positive step is huge, not only in dieting, but in life. This "silver lining" approach not only leaves me a much happier person, but also reduces my stress levels, and we all know how stress can negatively affect us, especially as lifters!
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Old 11-04-2011, 11:56 AM   #45
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I'm working on some goals, both long term and short term, to help me plan out my training and feel secure in the fact that I'm heading in the right direction.

Here's what I've got;
Current stats-
Bodyweight- 198
Bench- 285
Squat- 335
Dead- 355

Goals-
November-
1. Reach 194lb bodyweight.

Before I ship in January-
1. Maintain sub 195lb bodyweight.
2. Do 65 pushups, 60 situps, and run 2 miles in 14:30 for the Army fitness test.

Goals while I'm in Army basic/job training-
1. Have visible abs by reaching single digit bf % (probably around 185lb)

By the end of 2014-
1. Single digit bf % at sub 195lb bodyweight.
2. 295lb bench (+10), 405lb dead lift (+50), 365lb squat (+30).

Long term goals-
1. Single digit bf % at sub 205lb bodyweight.
2. 315 bench, 455 dead lift, 405 squat.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
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Old 11-04-2011, 12:44 PM   #46
BendtheBar
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I forgot what your MOS is going to be?

Do you have any idea how long you will be in AIT training for your MOS?
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Old 11-04-2011, 12:48 PM   #47
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Quote:
Originally Posted by BendtheBar View Post
I forgot what your MOS is going to be?

Do you have any idea how long you will be in AIT training for your MOS?
25S, Satellite communication.

The AIT is supposed to be 26 weeks, but I've heard of people spending upwards of 1 year at Ft Gordon to finish that AIT because they spent months on the waiting list.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
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Old 11-04-2011, 12:57 PM   #48
BendtheBar
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Quote:
Originally Posted by Soldier View Post
25S, Satellite communication.

The AIT is supposed to be 26 weeks, but I've heard of people spending upwards of 1 year at Ft Gordon to finish that AIT because they spent months on the waiting list.
That's probably not a bad thing. You can get settled into a nice routine.
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Old 11-04-2011, 01:12 PM   #49
Soldier
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Quote:
Originally Posted by BendtheBar View Post
That's probably not a bad thing. You can get settled into a nice routine.
I certainly hope I'll be able to train. My baby will be born by then and if I can't be around to see my family grow then I'll need something to take my mind off of it. I'm sure I'll be busy though. The AIT for 25S is supposed to be the most academic AIT the Army offers. Although from what I've heard, that isn't saying that much.
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Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
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Old 11-04-2011, 04:15 PM   #50
Soldier
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Today's post-fast bodyweight- 197.8

I had fun today playing football with the kids, then I had to ride my bike to the gym and back, so I got plenty of GPP stuff in which is always a good thing.

BTN overhead press-
45x12
65x10
95x3
115x3
125x3
115x3
115x3
115x5
115x5

Dumbell bench press-
55x12
75x8
85x6
35x18
75x6
35x15
75x6
35x14

CG incline press (half thumb from the smooth)
45x12
95x12
95x12
95x12

Pec dec, Lateral raise, and dumbell overhead tricep extensions performed as a superset-

pec dec-
150x15+4 partial reps
150x12+5 partial reps
150x10+7 partial reps

Lateral raise-
20x15+3 partial reps
20x13+2 partial reps
20x11+3 partial reps

Dumbell overhead tricep extensions-
20x10
20x10
20x8

30 sets in the can. The pump from the high rep sets of dumbell bench press was INSANE. Busting out triples in the BTN overhead press with 115 was easier than it's ever been before, but moving up to 125 was a bit much. Next week I'll maybe go with 120 and try to keep up the volume.

My hamstrings are crazy sore from lifting yesterday, then playing football and riding my bike to work and to the gym today. That's good, because the RDL's yesterday were meant to nail my glutes and hamstrings, and they worked perfectly.
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