Post Op, Healing

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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LocalBrada
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Re: weight training [start]

#31 Postby LocalBrada » Sat Oct 11, 2008 1:52 pm

Adjusting my goals just a bit. My total body weight I'm not too worried about, the 200-220 range is fine. More importantly I am interested in getting my bf % in the 18-20% range. It has been hovering around the 28-30% mark for the longest time now (years). The slight adjustment made by increasing my fat intake has broken that range and gotten me into the 26-27% range (within the last week). So I'm gonna stick with that change and pray the bf comes off.

Also if anyone knows the optimal bf % range for muscle growth, let me know. I'm no longer interested in getting into a super low 3-12% range. But a nice 18-20% would be an achievement. Again any input on optimal bf % range for muscle growth would be appreciated. As well as bf % decrease tricks or tips would be nice. Intense cardio for some reason does nothing but eat muscle for me. I've done twice a day 1 hour cardio sessions for 16 weeks with overall weight lost, but still in the 28-30% bf range. And that's with a restricted caloric intake of 1800-2200 cals. The most dramatic results (and motivating due to muscle size increase) I've seen is what I'm doing now. Which is 30-45mins of str training with an immediate 30mins of cardio afterwards, 4 times a week. Then my non-training days, I get in two 30min cardio sessions in.

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Re: weight training [start]

#32 Postby LocalBrada » Sun Oct 12, 2008 12:55 pm

Ok liking the final tweaks to my diet. Gonna stick with this one for 8 weeks and check it every 2 weeks. Then no more tweaks for awhile. I'm very certain that I'll see an increase in muscle mass and a decrease in bf %. Especially since I believe my problem has been dangerously lower daily fat intake. Here are some quick stats on the changes:

3000 cals/565 fat cals
375g carbs/125g fiber/59g sugar
270g protein

Carb% 45
Fat% 19
Protein% 36

Also first snowfall here in ANC; it looks like it's gonna stick. We've had major rain for the past week or so, but it finally got cold enough this morning.

@Troy, thanks for the advice, I modeled the changes off of your macros.

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Re: weight training [start]

#33 Postby John V » Sun Oct 12, 2008 1:08 pm

Your commitment is awesome.
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LocalBrada
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Re: weight training [start]

#34 Postby LocalBrada » Mon Oct 20, 2008 12:40 pm

lol, finally posted in the intro's thread after wondering why people haven't been commenting on this thread.

Anyway, the meal adjustment is "feeling" good. I'm past the max 6 day adjustment period so my body is taking to it. I've also increased my cardio a bit to compensate for the increase in cal/carbs. I probably shouldn't, but I "feel" the reserve of energy, so I figured I better use it before it gets stored as fat. Also I believe the macros is what I've been lacking in my previous diets. Anyway, we will see when I get close to the week 8 mark. I might post some pics before then, if I have a hard time recognizing body changes. We all know about distorted body perception, so another pair of eyes is always a good idea.

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Re: weight training [start]

#35 Postby LocalBrada » Mon Oct 20, 2008 1:17 pm

Haven't been doing a "weighted" calf routine, but I wanted to track some progress. Here's a pic dated today so I have something to compare to at week 8. Did I mention how hard it is to take self pics. I had to do this one seated. They look way better standing :(
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Re: weight training [start]

#36 Postby LocalBrada » Wed Oct 22, 2008 10:49 am

lol, I was in sorta a rush heading into work yesterday. Just jumped outta the shower after my workout, tossed on a shirt and got over to the shop. I went the entire day without noticing that my hair was utterly insane. I was washing my hands, after using the restroom, when I was greeted in the mirror by my freaky hair!, so I snapped a shot with my cellphone.
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Re: weight training [start]

#37 Postby LocalBrada » Wed Oct 29, 2008 1:17 am

Weight: 214.8lbs @24% bf

bf% is slowly coming off towards the 17-20% goal. It seems that doing 15-20mins every hour from 7a - 2p seems to do the trick. Yes I might get some critics, but it seems that this "frequency" of cardio for me seems to be more effective. It also assure that my caloric expenditure is spread out more evenly throughout the day rather than in 1 or 2 big depletions. I'm like into day 5 of this and it feels good. The joints are holding up and no muscle strain as I am sure to spend a solid 20 mins as soon as I wake up to stretch everything.

Gonna keep at this until I plateau and then switch it up. Probably alternate a few burnout squats sets. We will see.
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Re: weight training [start]

#38 Postby John V » Wed Oct 29, 2008 6:13 am

Way to get it done, Slim.
LocalBrada wrote:214.8lbs @24% bf
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Re: weight training [start]

#39 Postby LocalBrada » Mon Nov 03, 2008 1:10 pm

@Johnny Thanks man, working my butt off to find the right technique to shed the fat.

Everything is on track, keeping up with the frequent cardio and the bf% is shedding. Meal plan is working and will probably need to be adj after I get down to my target. Will probably post weight when I am in 17-20% range. I should figure out what my weight will be when I am in that range, but since I am lifting weights I don't want to discount any muscle gains I may get.

Anyway, keeping motivated and sticking to the plan.
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Re: weight training [start]

#40 Postby LocalBrada » Sun Nov 09, 2008 2:10 am

Weight: 208.2 @ 22.3% bf (46.4 lbs fat)

Weight is looking good and coming down. Staying the course on the meal plan and the exercise routine. I have yet to loose focus or motivation and I don't foresee any slip ups. I actually really enjoy the 15 mins every hour during the mornings until I go to work. It makes me feel like I've done something productive that day. Especially something productive towards enriching my health and well-being.

Anyway, I'll post an update next week or if anything comes up before then.
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Re: weight training [start]

#41 Postby vivalasvegans » Sun Nov 09, 2008 2:25 am

Wow, your progress and dedication are awesome. Nice job!
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Re: weight training [start]

#42 Postby LocalBrada » Mon Nov 10, 2008 11:14 am

@vivalasvegans, Thank you. I've tried tons of different techniques to lose this bf, so when I finally found something that my body response to there is no way I'm going to faultier or stray from the path. :D
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Re: weight training [start]

#43 Postby LocalBrada » Fri Nov 14, 2008 3:34 pm

Totally scored at work about 5 boxes of Weil, by Nature's Path, Organic/Vegan Bars. I tried a few while I worked there and rather liked it. No idea why they didn't fly off the shelves, but since they were close to expiration, I went ahead and scoop them all up at a sweet price. Anyway, I tossed most of them in the freezer and sure enough they de-thaw in the refrigerator well. So will probably go one a day in the mornings before I start the cardio. It's probably not gonna kill me or jack with my bf loss...I hope. If it does, I'll just keep em in the freezer. Has anyone else had these? I like the Goji ones since it has a fig taste, which I love. At first they all tasted rather sweet for my taste, but nothing like processed sugar.
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Re: weight training [start]

#44 Postby LocalBrada » Sun Nov 16, 2008 11:24 am

I had disturbing dream last night, where someone offered me a taco and I took a bite just as it was visually revealed to me that it was chucked full of meat! I woke up and was immediately emotional, which I cannot say has ever happened to be previously. I don't recall having a nightmare regarding being deceived with food or a food/meat dream.

Anyway I figured I'd share that and ask folks if they have had similar experiences.
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Re: weight training [start]

#45 Postby LocalBrada » Sun Nov 16, 2008 7:09 pm

I was ringing up a mall employee last week who was telling me about the gym located in the mall and how they had a mall employee discount. So I went in today and checked it out. It was rather affordable as well has had some equipment which is going to take my lifting to the next level. Went in today and pretty much messed around and went heavy on legs, traps and squats. I was pretty impressed and will probably hit it tomorrow right before work and make a habit of hitting heavy composites there. I think I am going to keep my cardio, bicep and delt workouts @HOME. But definitely hit the big movements at the gym.
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