Wait. Why are you cutting?
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The "Slingshot Training System" 8 week mass gain program. With weekly progress pics!
- Thread starter realworksuks
- Start date
Wait. Why are you cutting?
Wait. Why are you cutting?
panther > ox
panther > ox
Unless you need a field plowed.
Unless you need a field plowed.
Attach plow harness to panther. Tie your dog to a stick. Tie the stick to the panther. Make sure to leave enough room so the panther can't reach the dog. Go to neighbor's for a brewskie.
Unless you need a field plowed.
Anyway, I don't think rws swings that way.
Anyway, I don't think rws swings that way.
You don't think he's into farming?
You don't think he's into farming?
Not carrots, no. I'm guessing he's more into cabbage.
Wait. Why are you cutting?
You don't think i'm fat? Did you see my fat pictures?
to answer your question it's cuz I was already exercising so much during the summer that it was pretty hard to stay in a calorie surplus... I work out for an hour or two then I play golf after that and sometimes bikeride as well... with all that activity I figure now would be a perfect time to cut off some of this ugly fat...
I plan on bulking all winter and hope to start with a lean body.
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You don't think i'm fat? Did you see my fat pictures?
I've seen the pics. I don't think you're fat. But since we have to live in our own skin, if you feel the need to cut, go for it.
I've seen the pics. I don't think you're fat. But since we have to live in our own skin, if you feel the need to cut, go for it.
Really? Maybe this won't take as long as I think it will then...
what do you think my BF% is?
I would like to get down to 10%..
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the only thing is you've got a bit of a belly. Beer gut, pot belly, whatever you want to call it. I'm the same way, all my fat goes to my stomach, but not in the flabbidi-flopp kind of way, but like the beer gut, it's hard. I think it is because the fat is getting stored under the muscle instead of just under the skin.
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Yesterday's workout was just OK, waited for one of my friends to come with me and he ate supper really late so we didn't get there till 6:40, and we had a tee time at 7:30... we ended up being only 10 minutes late, but we had to rush things, and I hate rushing things.
here's what we did...
BB incline press
95 X 10
115 X 10
135 X 8
115 X 10
pullups/chins
bw X 10
15 X 10
25 X 7
15 X 8
seated rows
100 X 10
110 X 10
120 X 10
130 X 10
Military press
95 X 10
95 X 10
105 X 7
Wrist rope
10, 12, 12
Thoughts: the wrist rope was awesome... I need better forearms... most adults that haven't ever touched weights in their lives have forearms the size of mine, and forearms are almost always showing, so I really wanna beef them up..
I ate 2900 calories yesterday.. I put my maintance calories at about 2700 calories if I just do my regular daily activities (go to work and do my seated work, all the regular walking up to the bathroom etc...) I would say it's at least 2700... and then on top of that I did an intense hour workout and walked nine holes of golf.
So I figure at least 300 calories for the weights, and at least another 500 for the walking.. AT LEAST! So I figure I burned a total of 3500 calories yesterday minimum.
Today I don't plan on doing anything except my regular daily activities, maybe a bikeride, and definitely playing Metal Gear Solid 4 tonight! I just picked it up a couple days ago, it's good so far.
here's what we did...
BB incline press
95 X 10
115 X 10
135 X 8
115 X 10
pullups/chins
bw X 10
15 X 10
25 X 7
15 X 8
seated rows
100 X 10
110 X 10
120 X 10
130 X 10
Military press
95 X 10
95 X 10
105 X 7
Wrist rope
10, 12, 12
Thoughts: the wrist rope was awesome... I need better forearms... most adults that haven't ever touched weights in their lives have forearms the size of mine, and forearms are almost always showing, so I really wanna beef them up..
I ate 2900 calories yesterday.. I put my maintance calories at about 2700 calories if I just do my regular daily activities (go to work and do my seated work, all the regular walking up to the bathroom etc...) I would say it's at least 2700... and then on top of that I did an intense hour workout and walked nine holes of golf.
So I figure at least 300 calories for the weights, and at least another 500 for the walking.. AT LEAST! So I figure I burned a total of 3500 calories yesterday minimum.
Today I don't plan on doing anything except my regular daily activities, maybe a bikeride, and definitely playing Metal Gear Solid 4 tonight! I just picked it up a couple days ago, it's good so far.
well, I feel quite a lot leaner already... prolly just cuz I am not eating tons of food anymore and so my stomach isn't bulging out as much. Feel pretty good. I can totally see abs under that layer of fat when I flex and stuff... I could get there if I would devote more time to the cut than I currently plan. I am thinking I will go to the end of September with the cutting...
I figure there isn't a lot of reason to get incredibly lean when I just plan to bulk all winter and inevitably gain a lot of fat... but I DO think there is enough of a reason to lose some fat at this point so that I can bulk with confidence and not constantly keep staring at a big accumulation of fat and second guessing my bulk.. everyone hear what I'm sayin?
I haven't lost any weight yet, though. I am kind of second guessing my maintance? Maybe it is lower than I am thinking... I dunno.. maybe I should just weigh myself weekly. It's hard for me to wait though... I always want to know how I am doing.
I am averaging about 3,000 calories per day, but I exercise quite a bit, and it's pretty much all really good food... tons of chicken.
I think I kind of forgot how to eat healthy, all I can think to bring to work with me is chicken, low carb tortillas, lettuce, sandwiches, and protein shakes..... haha.
I am keeping the protein really high, but I am not getting much fat calories, I am prolly averaging about 40-50 grams of fat per day... about 15% of calories.
For example, this is what I have planned to eat today.. it always ends up being a bit more, plus I would like to get another 500 calories of something in...
grams cals %total
Total: 2481
Fat: 41 372 15%
Sat: 5 48 2%
Poly: 12 107 4%
Mono: 10 94 4%
Carbs: 283 801 33%
Fiber: 83 0 0%
Protein: 308 1230 51%
Alcohol: 0 0 0%
ehh yep.
So yeah, that's the diet stuff that I am thinking about right now.
As far as the lifting, my legs are still recovering from Sunday.... I am going to lift upper body again today and then do legs tommorrow, and another upper Friday... then lower Sunday.
I am kind of thinking of working out 5 days per week but doing 3 upper days and 2 lower..? From what I have experienced I should be able to hold onto all my leg muscles with 2 hard days per week. ehhh, four days per week would probably be fine, but I love to work out, my days revolve around it. So that is kind of what I am thinking. Besides playing golf almost every night, I am thinking I should start doing some cardio at least once or twice a week... some running.
I am going to go for a bikeride tonight, but that is really leisurely most of the time...
So there's a big update on me.. thanks for reading if you did!
I figure there isn't a lot of reason to get incredibly lean when I just plan to bulk all winter and inevitably gain a lot of fat... but I DO think there is enough of a reason to lose some fat at this point so that I can bulk with confidence and not constantly keep staring at a big accumulation of fat and second guessing my bulk.. everyone hear what I'm sayin?
I haven't lost any weight yet, though. I am kind of second guessing my maintance? Maybe it is lower than I am thinking... I dunno.. maybe I should just weigh myself weekly. It's hard for me to wait though... I always want to know how I am doing.
I am averaging about 3,000 calories per day, but I exercise quite a bit, and it's pretty much all really good food... tons of chicken.
I think I kind of forgot how to eat healthy, all I can think to bring to work with me is chicken, low carb tortillas, lettuce, sandwiches, and protein shakes..... haha.
I am keeping the protein really high, but I am not getting much fat calories, I am prolly averaging about 40-50 grams of fat per day... about 15% of calories.
For example, this is what I have planned to eat today.. it always ends up being a bit more, plus I would like to get another 500 calories of something in...
grams cals %total
Total: 2481
Fat: 41 372 15%
Sat: 5 48 2%
Poly: 12 107 4%
Mono: 10 94 4%
Carbs: 283 801 33%
Fiber: 83 0 0%
Protein: 308 1230 51%
Alcohol: 0 0 0%
ehh yep.
So yeah, that's the diet stuff that I am thinking about right now.
As far as the lifting, my legs are still recovering from Sunday.... I am going to lift upper body again today and then do legs tommorrow, and another upper Friday... then lower Sunday.
I am kind of thinking of working out 5 days per week but doing 3 upper days and 2 lower..? From what I have experienced I should be able to hold onto all my leg muscles with 2 hard days per week. ehhh, four days per week would probably be fine, but I love to work out, my days revolve around it. So that is kind of what I am thinking. Besides playing golf almost every night, I am thinking I should start doing some cardio at least once or twice a week... some running.
I am going to go for a bikeride tonight, but that is really leisurely most of the time...
So there's a big update on me.. thanks for reading if you did!
Yesterday's workout was awesome (I say that all the time don't I? haha)
I decided to do lower body day after all..
I rode my bike to the gym, it's prolly a mile or two away from my house, here's the workout...
Deadlifts
190 X 10
225 X 8
275 X 2 (Woot! New record)
225 X 8
Leg press
315 X 10
335 X 10
365 X 10
Cable Pullthroughs
47.5 X 10 X 2
50 X 10
Calf Raises
110 X 20
140 X 15
160 X 15
160 X 15
Lunges
45 X 7
50 X 7
Ab circuit - 7 sets
Thoughts: Yeah! I decided to put some heavy weight (for me anyway) on the deadlift today and see what I am capable of. I never had much idea what my max was on the deadlift so now I am pretty confident it isn't over 300... I still think I could pull 300 up one time tho.
I am feeling much leaner and I saw some progress on the scale last night.
I have a pretty good plan I think... I am going to start out eating about 3,000 calories per day on the days that I lift and golf/bike ride and every week lower it 50-100 calories so that I don't plateau... take 2 calorie up days per week where I eat at maintance or a bit above.... one of those will be a cheat day (get some alcohol in once a week with friends..) gotta have progressive overload with fat loss as well. I will start cardio as needed and progressively increase duration and intensity as I become better at it and as time passes.
Karky - Ya, I guess I should have some more fat... I guess if I get 50 grams per day I should be OK tho. What would the benefit be to having 30% of my calories come from fat? I need a refresher.
I decided to do lower body day after all..
I rode my bike to the gym, it's prolly a mile or two away from my house, here's the workout...
Deadlifts
190 X 10
225 X 8
275 X 2 (Woot! New record)
225 X 8
Leg press
315 X 10
335 X 10
365 X 10
Cable Pullthroughs
47.5 X 10 X 2
50 X 10
Calf Raises
110 X 20
140 X 15
160 X 15
160 X 15
Lunges
45 X 7
50 X 7
Ab circuit - 7 sets
Thoughts: Yeah! I decided to put some heavy weight (for me anyway) on the deadlift today and see what I am capable of. I never had much idea what my max was on the deadlift so now I am pretty confident it isn't over 300... I still think I could pull 300 up one time tho.
I am feeling much leaner and I saw some progress on the scale last night.
I have a pretty good plan I think... I am going to start out eating about 3,000 calories per day on the days that I lift and golf/bike ride and every week lower it 50-100 calories so that I don't plateau... take 2 calorie up days per week where I eat at maintance or a bit above.... one of those will be a cheat day (get some alcohol in once a week with friends..) gotta have progressive overload with fat loss as well. I will start cardio as needed and progressively increase duration and intensity as I become better at it and as time passes.
Karky - Ya, I guess I should have some more fat... I guess if I get 50 grams per day I should be OK tho. What would the benefit be to having 30% of my calories come from fat? I need a refresher.
Well.... I definitely had a cheat day on the fourth, but it was planned. Tons of carbs combined with fats, alcohol, pizzas, etc.
Today I cleaned it up a lot more and did tons of exercise (mostly during work.. lawnmowing) was freaking hot outside. I don't know if I was in a calorie defecit or not, I ate prolly 4,000 calories, it was maybe a breakeven, I dunno.
I will get back on track and start recording everything tommorrow, but ya, took a cheat day and a half or so.
My joints have been really sore lately and so I am thinking I should get some kind of joint supplement... anyone know anything?
Looking forward to leg day and squats tommorrow!
Today I cleaned it up a lot more and did tons of exercise (mostly during work.. lawnmowing) was freaking hot outside. I don't know if I was in a calorie defecit or not, I ate prolly 4,000 calories, it was maybe a breakeven, I dunno.
I will get back on track and start recording everything tommorrow, but ya, took a cheat day and a half or so.
My joints have been really sore lately and so I am thinking I should get some kind of joint supplement... anyone know anything?
Looking forward to leg day and squats tommorrow!