The ChillOut Log

[Chillen]

What kind of cardio intensity worked the best for you while on keto?

Before I answer that. I feel the need to make something clear. I lost over 30 pounds on just good old fashioned hard work (weight training/deficit dieting), and would do Keto only within certain goal situations to tweak further leanness. And, its a diet I would only do for a short time. If you reduce carbs (as in the Phase Down period), there is a trade off. Meaning that in order to consume your calories, the Protien or fats are getting a HUGE hit in the nutrient and calorie sense. Most know what I am speaking of.

Being on a Keto IS HARD, RWS (realworksucks). This is one diet that is very difficult, and one has to plan it. Your eyes will open up when you see the sheer amount of food items we eat that contain carbs. And, when you are keeping carbs sub 50g......you better do some special grocery shopping and BE SERIOUS ABOUT IT. For example, Even Peanut Butter......can be scary when on a low carb diet. Yes, it rather low in carbs, but it sure takes a good chunk out of 50g in one or two servings.

I hit a wall in my fat tissue loss around February 07 approximately, I looked good, but it still wasnt what......I......wanted. This occurred around 10% body fat, I would say. The choices were: Reducing deficits/keeping current exercise, Keeping deficits/increasing exercise, etc. as some possible variables to look at in mastering this problem.

After discussing the situation with a close friend of mine, I decided to do the Keto diet, at the time (and at that time I had no idea if it would work) I felt it would provide faster results--(tradeoffs....yes, but they were within my margin of error within my goal).

The cardio was in my opinion just a basic affair. Set up in 1 week groups. For example week 1 would include 20 minute sessions, on a progressive scale between level 2 to 3 (there are five steps in between each intensity level. If on day 1 of week 1, I did 2.0 at 20 minutes, I would increase the intensity to 2.1, and be progressive to 3 (and do more if possible). Week 2 would then be intensity level 3 to 4, but the time increase to 23m, and so on and so forth.

Truthfully, I never really paid attention to the heart rate. I didnt get this technical. I just made sure I was breathing hard (but still could talk) and putting in some serious effort, as I thought this would take care of itself. (and it did). My diet was right, weight training was right, and I was rocken on. Its really......just about getting the "basics" down....and hard work..there really isnt nothing magical.

I eventually worked up to about 45 minutes over time. But, when the time got this high, I didnt perform more than one per day at the time.

I have a weight rack sitting next to my bike. Its there for a purpose. It allows me to grap one of the olympic cast iron weights and perform exercises while Im doing cardio at the same time. It also allows me to grab different weight sizes, and so on. This burns additional calories at the same time and one gets sort of a light weight training session at the same time. This really served my joints and tendons alot.....believe it or not.

Any way this is a brief example, its not exhaustive though...RealworkISGREAT.



HEHEHHEE

I never thought you a slacker........You rock and you know it.


Best wishes to you!



Chillen

 

[Chillen]

Im off to do my thing...with the WO.......back after a while.





Keep the head up people!




Hope your afternoon went well!



Chillen

 

[Wrangell]

Well since I will be doing a keto diet I can't do HIIT right der? (still don't see why not)

That's the " Catch 22 " of this keto diet approach IMO.

My understanding - and derwyddon can verify this - is that you can't use ketones to sustain an anaerobic cardio session since ketones require oxygen for burning ....so you're left with only aerobic cardio to burn fat.

So I will try to do cardio at my target heart rate 130 bpm for around 20-30 minutes or however long I feel like. Jogging (on an ulyptical machine) and aerobic activity.

Again, I would think aerobic activity would be the ONLY sensible option left to you under a keto approach.

Then again, that's exactly what the landmark study done at Laval university looked at - a steady state ( " aerobic " ) cardio group of subjects vs a HIIT group of subjects and their respective fat loss. The steady state cardio group burned 2X as many calories ( while actually exercising ) as the HIIT group...so you might expect the steady state cardio group had more fat loss cause they burned twice the calories during exercise.

But, once they accounted for those differences in the amount burned during exercise, they found that for every calorie burned while exercising, the HIIT group ended up with more fat loss per calorie expended than the steady state cardio group. In fact, the HIIT group had a fat loss 9 X greater than the steady state cardio group.

So, extrapolating from that study, it might very well be that all the extra time you spend on 3 steady state cardio sessions a day may burn more calories ( while actually exercising ) compared to HIIT yet only burn the same if not less fat overall than a single HIIT session.

Last time I tried to cut I only did HIIT 3 times a week and not really any other cardio or exercise at all besides weight training.

Too bad you didn't do HIIT 5X a week.

I only lost 2.5 pounds of fat(not a lot!) in 80 days

Since you know how may pounds of fat you lost, how many pounds of muscle mass did you gain in those 80 days ?

I was only eating 2000 calories max too, usually 1800.

Can't comment - since i don't know how these 1,800 / 2,000 calories compare to your ' maintenance calorie ' level ( i.e as ballparked by the Harris et. al. calc ) and ' maintenance calorie ' level minus 20%.

So this time I will do a hardcore cut in a 3 week time period or so. Do a ton of cardio and have a defecit of course.

What will you do after those 3 weeks or so are up ?

The more calories you burn through exercise while cutting the better.... right?!

Well, if that's the case, you don't really need a a keto diet if you're continuing to train hard IMO.

 

[Wrangell]

Before I answer that. I feel the need to make something clear. I lost over 30 pounds on just good old fashioned hard work (weight training/deficit dieting), and would do Keto only within certain goal situations to tweak further leanness. And, its a diet I would only do for a short time. If you reduce carbs (as in the Phase Down period), there is a trade off. Meaning that in order to consume your calories, the Protien or fats are getting a HUGE hit in the nutrient and calorie sense. Most know what I am speaking of.

You said in another thread you took in only about 10% / 200 calories or so of your calories from carbs during your ' Keto '.

If I recall correctly, you were taking in about 2,300 +/- during your training ( depending if you're training on a given day or not etc. )

How were the remaining 90% of your calories allocated between fat and protein ....% from fat ? % from protein ?

And, if you recall, what % did your total saturated fats come to per day ?

Being on a Keto IS HARD, RWS (realworksucks). This is one diet that is very difficult, and one has to plan it. Your eyes will open up when you see the sheer amount of food items we eat that contain carbs. And, when you are keeping carbs sub 50g......you better do some special grocery shopping and BE SERIOUS ABOUT IT. For example, Even Peanut Butter......can be scary when on a low carb diet. Yes, it rather low in carbs, but it sure takes a good chunk out of 50g in one or two servings.

I hit a wall in my fat tissue loss around February 07 approximately, I looked good, but it still wasnt what......I......wanted. This occurred around 10% body fat, I would say. The choices were: Reducing deficits/keeping current exercise, Keeping deficits/increasing exercise, etc. as some possible variables to look at in mastering this problem.

How did you know you " hit a wall " ?

Why did you reject the ' Keeping deficits/increasing exercise " option ?

Didn't you in fact increase your cardio ( " increasing exercise " ) during your keto diet in the end ?

After discussing the situation with a close friend of mine, I decided to do the Keto diet, at the time (and at that time I had no idea if it would work) I felt it would provide faster results--(tradeoffs....yes, but they were within my margin of error within my goal).

You were already at a very lean 10% body fat - what % body fat ' goal ' did you want the Keto diet to achieve for you ?

 

[realworksuks]

That's the " Catch 22 " of this keto diet approach IMO.

My understanding - and derwyddon can verify this - is that you can't use ketones to sustain an anaerobic cardio session since ketones require oxygen for burning ....so you're left with only aerobic cardio to burn fat.

so if you can't use the ketones to sustain your anaerobic activity, what sustains it?

Basically what you are saying is that you physically CAN do anaerobic activity, you just won't be burning fat while doing it... am I right?

You'd still be burning much more calories doing HIIT compared to aerobics.... isn't that what it's all about anyway? (I'm still trying to learn about this stuff, I don't mean to sound like I know it all, because I don't at all!)

Again, I would think aerobic activity would be the ONLY sensible option left to you under a keto approach.

Then again, that's exactly what the landmark study done at Laval university looked at - a steady state ( " aerobic " ) cardio group of subjects vs a HIIT group of subjects and their respective fat loss. The steady state cardio group burned 2X as many calories ( while actually exercising ) as the HIIT group...so you might expect the steady state cardio group had more fat loss cause they burned twice the calories during exercise.

But, once they accounted for those differences in the amount burned during exercise, they found that for every calorie burned while exercising, the HIIT group ended up with more fat loss per calorie expended than the steady state cardio group. In fact, the HIIT group had a fat loss 9 X greater than the steady state cardio group.

So, extrapolating from that study, it might very well be that all the extra time you spend on 3 steady state cardio sessions a day may burn more calories ( while actually exercising ) compared to HIIT yet only burn the same if not less fat overall than a single HIIT session.

Jeez, that's a very interesting study... hmm. Crazy stuff, it's hard to swallow everything though, even if a study was conducted.

Since you know how may pounds of fat you lost, how many pounds of muscle mass did you gain in those 80 days ?

I didn't gain any, I may have lost some too, but not much, it's hard to tell because lean body mass is water weight as well as muscle.

Can't comment - since i don't know how these 1,800 / 2,000 calories compare to your ' maintenance calorie ' level ( i.e as ballparked by the Harris et. al. calc ) and ' maintenance calorie ' level minus 20%.

Maintance level is 2050 calories per day on a very sedentary lifestyle, I chose that lifestyle to make sure I wouldn't eat any more than I needed.

What will you do after those 3 weeks or so are up ?

I plan to cut for those three weeks really hard, and then get right back into muscle building. I want to follow a plan like this for a long time... something like 2 months of bulking followed by a short cutting session and then keep repeating.

 

[Falco1]

When on a low carb or keto type diet, your body is almost depleted of glycogen. You will have some glycogen from well timed carbs, the little bit of every day carbs you do eat. I would think it would be more wise to use these depleted glycogen stores on weight training when cutting and not burn them up with High intensity cardio. The whole goal when cutting is to lose fat, not lean body mass. Only way to do this is lift heavy and try to get stronger with each workout to give your body a reason to maintain the muscle. I would stick to 45 minutes or so of light and/or moderate cardio. I do 45 minutes fasted light cardio in the AM (brisk walk on an inclined treadmill) every day and on non weight days I perform a 30-45 minute light jog in the evenings. I am also on a low carb diet. Just my 2 cents, take it for what it is worth.

 

[Chillen]

I did my WO, and then my eldest son came over, and between me, him and my youngest, we decided that THEY (my eldest and youngest) wanted me to have them for a FragFest (instead of BreakFast), and we decided to have a a lan game of UT 3 for several hours......It was a......


BlastFest.........And I turned out to be a great ChillenFest......



Off to to do Cardio........

Then to Bed...........Have a great night.......


See ya 2morrow.......I have to delay the Thoughts of the day today.........


Im still digesting my FragFest.....

EDIT: Its funny watching my youngest when he plays a lan game. He loves baby carrots with low calorie ranch dressing.....he eats the entire bag....and I can here him crunching in the other room......too bad he choaked a couple of times when I fragged his @ss.....HEHEHE, and then I gave him a tissue when he lost.....UH.....the compeitition between father and sons......Love it....LOL.........Later!


Later all



Hope your evening was great!




Chillen

 

[Wrangell]

so if you can't use the ketones to sustain your anaerobic activity, what sustains it?

Well, if it ain't fat and it ain't carbs / glycogen - what's left ?

Basically what you are saying is that you physically CAN do anaerobic activity, you just won't be burning fat while doing it... am I right?

Since fat needs oxygen to burn, if you exercise in oxygen debt - i.e anaerobically - your primary fuel can't come from fat.

You'd still be burning much more calories doing HIIT compared to aerobics.... isn't that what it's all about anyway? (I'm still trying to learn about this stuff, I don't mean to sound like I know it all, because I don't at all!)

That's why virtually everyone on this forum are such strong advocates of HIIT when you're trying to optimize fat loss via cardio. HIIT affords you maximum fat loss in a minimum amount of time ......particularly when compared to steady state moderate intensity aerobics.

And the trouble is - at least from a Keto diet perspective - HIIT relies on carbs / glycogen for it's primary fuel....and not fat.

Jeez, that's a very interesting study... hmm. Crazy stuff, it's hard to swallow everything though, even if a study was conducted.

Well, it seems you've ' swallowed ' the alleged merits of a Keto diet to facilitate fat loss while training without too much trouble ...why not swallow the merits of a HIIT to facilitate fat loss while training ...or even a high carb diet ?

I didn't gain any, I may have lost some too, but not much, it's hard to tell because lean body mass is water weight as well as muscle.

You did weight training for 80 days and lost 2.5 lbs. of fat but didn't add any muscle mass whatsoever during that time ?

How hard were you weight training anyway ?

Maintance level is 2050 calories per day on a very sedentary lifestyle, I chose that lifestyle to make sure I wouldn't eat any more than I needed.

What do you get for a maintance level when you do it properly - i.e. you put in your proper activity level ?

I plan to cut for those three weeks really hard, and then get right back into muscle building. I want to follow a plan like this for a long time... something like 2 months of bulking followed by a short cutting session and then keep repeating.

I'm afraid to ask what you mean by " long time ".

 

[realworksuks]

Well, if it ain't fat and it ain't carbs / glycogen - what's left ?

So it uses protein?

Well, it seems you've ' swallowed ' the alleged merits of a Keto diet to facilitate fat loss while training without too much trouble ...why not swallow the merits of a HIIT to facilitate fat loss while training ...or even a high carb diet ?

Well, it just didn't seem to work as I pointed out earlier. I asked for help on this forum three times and didn't get a single reply, it seemed that I was doing everything right but the fat just wasn't coming off(well it was just very slowly, usually .3 pounds every 2 weeks). Keep in mind that my body fat percentage was 9.5% at the time.

You did weight training for 80 days and lost 2.5 lbs. of fat but didn't add any muscle mass whatsoever during that time ?

How hard were you weight training anyway ?

Yeah, you've heard on the forum no doubt that you can't gain muscle and lose fat at the same time... I was in a calorie defecit, so I couldn't grow.

I wasn't training very hard(with weights), I was doing a push/pull routine and then HIIT after that.

What do you get for a maintance level when you do it properly - i.e. you put in your proper activity level ?

I guess that is my lifestyle, sedentary. Besides my exercise time my lifestyle doesn't demand any movement, just going to college, and there is hardly any walking there... so yeah that's appropriate(in the summer it's a different story). But when I would exercise it'd be higher than that obviously, and I would workout a minimum of 3 times per week.

I'm afraid to ask what you mean by " long time ".

Heh, until i'm satisfied, probably until I physically can't do it anymore.

 

[Phate89]

I did my WO, and then my eldest son came over, and between me, him and my youngest, we decided that THEY (my eldest and youngest) wanted me to have them for a FragFest (instead of BreakFast), and we decided to have a a lan game of UT 3 for several hours......It was a......


BlastFest.........And I turned out to be a great ChillenFest......



Off to to do Cardio........

Then to Bed...........Have a great night.......


See ya 2morrow.......I have to delay the Thoughts of the day today.........


Im still digesting my FragFest.....

EDIT: Its funny watching my youngest when he plays a lan game. He loves baby carrots with low calorie ranch dressing.....he eats the entire bag....and I can here him crunching in the other room......too bad he choaked a couple of times when I fragged his @ss.....HEHEHE, and then I gave him a tissue when he lost.....UH.....the compeitition between father and sons......Love it....LOL.........Later!


Later all



Hope your evening was great!




Chillen

Sounded like fun, i myself had an intense xbox live match on gears of war tonight. Have a good night!

 

[Chillen]

Holy Crap!

That is a lot of Bird doo doo......LoL


See ya 2morrow all........

KEEP ROCKEN ON!


Be all you can be.......


Best wishes to all of you!




Chillen

 

[jackie11]

Heya Chillen, great to see you back!!!!!!!!

wooooooooooooooo

now im happy

Jackie xxx

 

[Chillen]

Heya Chillen, great to see you back!!!!!!!!

wooooooooooooooo

now im happy

Jackie xxx

Jackie I would like to talk with you on Yahoo sometime about your Motovation issues.

Or did you get this ironed out reference your fitness training?


Thank you, Jackie.


Best wishes to you, my long time friend.



Chillen

 

[Chillen]

Sounded like fun, i myself had an intense xbox live match on gears of war tonight. Have a good night!

Did you get the butt kicked or kick some Arse? Or a combination of both?

Gears is one hell of a good game.

Glad to see you had fun!

ROCK YOUSELF HIGH!

Never DENY

Now I say GOODBYE, and end this post..........HEHE

Have a great day Youngen.......



Chillen

 

[Phate89]

Did you get the butt kicked or kick some Arse? Or a combination of both?

Gears is one hell of a good game.

Glad to see you had fun!

ROCK YOUSELF HIGH!

Never DENY

Now I say GOODBYE, and end this post..........HEHE

Have a great day Youngen.......



Chillen

it was 4v4, first to 18. It was a close match. We were either tied, or up or down by only 1. then it was 17 - 17, and we ended up taking it...it was great
i also love how people talk trash when playing video games LOL

 

[Chillen]

December 16th, 2007: The Equipment I Use to Train With

I dont know if most of you know the type of equipment I use to train with. The equipment I am going to post is all that I have EVER used. I have "never" went to or signed up for a gym.

It's nothing to write to momma about. The point I am making is the average person on this forum "doesnt" need high tech equipment to lose weight, get into shape, and achieve a low fat percentage.

If you learn the "basics" and then apply it (with some advanced applications in the journey), apply hard word and consistency, you WILL WIN and "earn" your goal. Sure there is better equipment out there (so what?). I just purchased the items I needed to get the----"job done".

In addition, remember this. When you didnt train (and likely became out of shape), ate like crap and over what your body needed, and gained unwanted weight overtime---you just provided yourself "consistency" for these type of results. Therefore its just makes "common sense" that in order to reverse this trend, you have to have "like" consistency and "time" in this consistency to reverse the effects of the time you have given to getting out of shape and gaining unwanted weight. You have to bare in mind your preception of time difference between the two.

Let me make this clear as well. I plan my workouts before. And, I analyze my performance after, and then apply the outcomes of the workout and plan my next workout (in progressive nature)---right after I am done. EACH TIME without fail, I never put this off. Its fresh, I feel good, and its the best time for me.

If a workout is bad. I still feel good. Why? "I am doing something" Instead of "nothing", and not crying about it, and I am "working" on it. One has to be "consistantly" tough in my opinion, and "learn" from mistakes, and not let "failures" lure you into----your "prior consistancy habits".

Failure can be a "poison" or a"benefit".....you decide which it is.

The equipment I have is in my garage, just off my kitchen. When I train I have my laptop on my kitchen table, and its connected to a pair of Wireless headphones (Sennheiser's). I use these headphones while I train.

========================================================================
This is the equipment I use:

1. I have about 450lbs (approx) of Olympic style cast iron weights (Gold's Gym, brand)

2. Olympic stainless steel long bar (45lbs type), a short "S" bar, a "tri" bar, two stainless steel, DB's

3. Olympic style Bench which declines and inclines, and has a squat rack. It also has a preacher pad, and a front leg extension device. I have never used the front leg extension device, come to think of it.

4. A mobile flat bench which inclines and declines

5. A upright recumbant bike with a back rest. It has a gauge for inputting one's age, wgt, etc. It will display heart rate, calories burned, and time in exercise.

6. A self made dip station. My friend and I welded this together "several" months back, and it looks like a traditional dip station one would see in a catalog or online.

What's interesting here is that for many months I used a "car cloths rack" for my dips (we have to be inventive in our requests....HEHEHE ). I have been wanting to put dips in my workout for some time, but flat didnt have the equipment or money--at the time. One day I got of my car, and the "car cloths rack' caught me eye. I took it out and looked at it. Since it telescoped out, I was hoping it would come apart into two separate sections. It did. It was made of steel, and the only question was: Would it support my weight and the stess of sets/reps. I had 4 rather high jack stands in the garage. I gather you can figure out what I did-------"worked perfectly"!

7. I have a rail on my wall in front of my stationary bike. It has two pics. Me and the person I want to look like. In between the two pics are numbers and months. (I already posted what I do, so I wont write this again).

8. A golds gym weight stacker (next to my stationary bike)

9. A Swiss Ball

10. Several Stretch bands, at varying stengths

11. Telescoping Push-up bars

12. Squat rack (personally modified)

================================================================

There you have it. Nothing really special. But it "is" enough to get the job done. I NEVER directly performed HITT. Though the amount of cardio can be a close kin, it still "isnt" HITT. Steady cardio at 30 or more minutes, currently is no problem. However, All I have is time, and I am slowly working with about 20m at the moment, on a progressive tier, in one week segments (as mentioned in a previous post)

And, yes, I wear "gloves" while working out: Im in the business of getting me into shape (getting the abs to POP), not building tissue in my hands (calluses---mis spelled). I will always wear gloves as "this" is my preference.

I will be posting my workout with the above listed equipment in a little while

People, Understand just how "determined" I am....this is a component in my "tool box" that is one of the primary driving forces. And, cannot be be put down........LETS ROCK!


ROCK ON!

Edit: And, its rather important to note, that most of my fitness goals that I had set for myself, occurred "prior" to becoming a member of this forum. Therefore, I have a rather good idea, what works for me with the equipment I have available. I havent been just doing this for a couple of weeks, rather it has been two years, and IS a life style change.

Best wishes to all of you!



Chillen

 

[jackie11]

Jackie I would like to talk with you on Yahoo sometime about your Motovation issues.

Or did you get this ironed out reference your fitness training?

Chillen

OK thats ok, i will go on yahoo now, erm ive taken a break for 4 days trying to eat more than usual to boost my metabolisim (can't spell), im getting back into it 2morrow, ive already planned mostly want im eatin this week.

ive just read your post of today to do with equipment, some interesting stuff

Jackie x

 

[jackie11]

If you learn the "basics" and then apply it (with some advanced applications in the journey), apply hard word and consistency, you...........

Chillen

Could you explain more what u mean by this please

Thanks
Jackie xx

 

[Chillen]

December 16th, 2007: "Personal" experiences leading to "why" I train the way I do

After "many" bouts and battles with "trial and error" (From January 06 to November 07), I have learned what my body responds to.

Before I began I had a physical. I had no problems surface. Perfectly healthy. In addition, I wanted to "know" not "guess" on whether my "testosterone" levels were "normal" for my age (as this would be a "major" hindrance in results (recovery etc)....no?), These were normal. In addition, I presently do not take nor do I plan to take "any" major supplements (I dont need them). However, I do take Flax seed oil, Fish Oils, and use a regular Whey Protein Powder, and this is it. And, will be all.

Its between ME and my body......and the fight is on......buddy...(and I win)

In addition, the only complication that occurred during this time was (in the physical sense, not fat tissue loss sense): My tendons and joints seemed not to "heal" as fast as the "exercised" muscles.

This IMO, was is a age related issue. My muscles were "more" than willing to ROCK ON, but my tendons were not, and this hindered performance in the my home made gym of course. This did in fact cause some demotivational issues, but I stuck with it, and did in fact figure out the best approach for it.

I also looked at many different types of "causes" as well: 1. Training form, 2. rep ranges/weight, 3. diet, 4. rest periods, 5. warming up properly, etc (brief explaination).

The bottom line result was: 1. I was allowing enough rest of the muscle to recuperate, 2. but, I wasnt allowing enough time for the tendons to recuperate. 3. they were obviously at odds with one another in their needed rest. 4. I needed these to be one unit and working together (of course). I therefore designed rest periods after workouts, that "added in" this extra rest.

I didnt think this as a negative, It was a positive--of course. If I allow extra rest, and have no joint/tendon pain, and I can excel in the gym, AND its not hurting my muscle progression (etc), than whats the problem?

I was actually training less, and getting results. Its really common sense--on "this" subject. This was decided on my own, and prior to joining the forum.

"One" of the points to note here is: Yes, complications are going to occur within your fitness quest. However, work with it, apply the "brain" and find a solution----because their "is" one. "Another point" is: Learn a great deal about your body. Watch, listen and adapt. "Some" problems are not as bad as they seem.

In addition, problems in the gym "can" be a catalyst in throwing you back into old habits and giving up. Problems occur all the time: With our kids, within life, with our cars, with our jobs, etc. Why give up on a problem that extends your health and actually will make you feel better and lead you to your goals? Work with them as they surface and you will work yourself into the person you want to be.

Work with problems, BABY!........SHAKE YOURSELF UP!.........BE THE BEST....​

Most of you are young and in your PRIME......come on......Im an old man compared to you and "passed" my prime........GET THE HELL WITH IT.....I can do it........so can you!........ROCK!

With this in mind, lets move on to another subject.

I think most of you know how particular I was on my calorie intake and diet, and what I did to track it pertaining to what "particularly" I was doing each day. So, I wont go into this. However, what I will say, is what I have learned by "seriously" tracking my calories (and projected fat weight loss) and comparing this data with "real world" results.

1. My projections in the caloric sense on the PC were tracking very close to actual weight loss.

2. What was funny about this (and I think this may or may not be important for some) is, the fact my fat loss seemed run in 9 day segments. I would go several days (when weighing in morning only), and have "no" weight loss (say about 5 days), and then a little ocurred on the 6th and 7th, and then "wham" I would lose about 1.5 pounds or so. My diet didnt change nor my drinking water or beverage habits (I always carefully watch as with my exercise). And this is true to this very day.

I have no idea why its this way, its something I learned, because, like others, I watch weather I lost weight, and if I am working hard, and according to the data, in one week, I should be losing (say a pound or two), and this isnt occuring, this can be discouraging. Now, I know its pattern, and its still fairly close to the same.

Okay, now we have this thus far: 1. I give added rest for tendons/joints, and 2. My body "tends" to respond in 9 day patterns. This was all "learned" through "trial and error" and adapting to my body's "feedback". I think this good stuff.

Now, I move to rep ranges for "myself" and what I have learned through trial and error, and allowing 6 to 8 weeks of time, to see what feed back I was getting. Within this in mind, I have learned that while in a deficit, I "can" gain strength with the "higher" rep ranges. Even in a deficit I was pushing a 1R max of bench of 340-345 (at 154lbs), and I would think this would be considered quite good (5'7" and 46 years old)

I will post the "desired" rep ranges for my cut (leaning down is what I call it) next, learned through tirial and error in nearl two years of work.

I didnt want this to get to long.....LOL......I can be a wind bag (but I liiiiiiiiiiike it)

ROCK ON!


Best wishes to all of you


Chillen


Everyone!

 

[realworksuks]

2. What was funny about this (and I think this may or may not be important for some) is, the fact my fat loss seemed run in 9 day segments. I would go several days (when weighing in morning only), and have "no" weight loss (say about 5 days), and then a little ocurred on the 6th and 7th, and then "wham" I would lose about 1.5 pounds or so. My diet didnt change nor my drinking water or beverage habits (I always carefully watch as with my exercise). And this is true to this very day.

Chillen! This same thing happens to me when I cut! Except in 7 day segments... and only 1 pound incriments.

For example, I would be at 155 every morning from Monday until Sunday, and then boom, Monday I was at 154 and I never went above it again.

Crazy how that stuff works..