Donar

With that, it is time to say goodbye.

Thank you all for the encouragement, the inspiration and the friendship.

I hope to see you in the future.

Final numbers.

This week:
Weight: 196.0 lbs
BF%: 7.85%
Fat Mass: 15.38 lbs
Lean Mass: 180.62 lbs
Waist: 32 3/8"
-----------------------------------------

I crushed basically all of my goals with the exception of the lean gain. On one hand, my gym performance has been unreal....on the other I am still leaning out....lol

Here were my first numbers from the professional grade calipers I purchased:

A little over a month ago:
Weight: 197.4 lbs
BF%: 8.49%
Fat Mass: 16.77 lbs
Lean Mass: 180.63 lbs
Waist: 32 3/4"

-----------------------------------

This week:
Weight: 196.0 lbs
BF%: 7.85%
Fat Mass: 15.38 lbs
Lean Mass: 180.62 lbs
Waist: 32 3/8"
-----------------------------------------

Changes over the challenge:

Weight: -1.4 lbs
BF%: -0.64%
Fat Mass: -1.39 lbs
Lean Mass: -0.01 lbs
Waist: - 3/8"
 

Little off the waist and freaking destroying it in the gym....I will take it.

Also, I realized I've lost about 4" off my waist in 6 weeks while making good gains in the gym and not losing any weight (up to last week when I checked).  I'm pretty sure that's the definition of body recomposition.

 

So anyone who only recommends recomp for lifting/bodybuilding veterans can suck it.

Amen brother.

Those two sentences are the message i am trying to communicate to the world.

I am so glad awesome people like you have not only heard it....but are living it....and dominating it!!!

So proud of you man.

Those shoes do look good to lift in. I was afraid for a minute that maybe you were lifting in running shoes

 

Silly me

I see people doing squats in those platform heel crosstrainers all the time....

I am just waiting for them to have their ankle roll due to knee pronation and then see the total car wreck that ensues....

.....we are being watched....

Thanks Donar- that means A LOT! You are a dependable source of encouragement and information. 

 

From what I have been looking at in previous comments in your last thread, my next step is finding my maintenance #'s - looks like that will be the specific format of my next challenge. Regarding calculations for Maintenance calories there are a couple of loose values that I am wondering about estimating. The first is my body fat percent. I think I am under 30, but I'm not under 25. Is it better to take a higher value (underestimating lean mass)?  The second variable is my activity level. I have been lifting 3 times a week but it isn't intense- I am still learning how to do it. So I was going to use the lowest activity level. I will keep watching your blog for more info on that, but any recommendations would be welcome. I'll post my questions there too, I guess.

I have a couple calculators on my blog that you can use.

If you are in between 25% and 30%...its not super critical to be all that accurate just yet.

Use the standard calculator and a multiplier to find your "maintenance."

Nail your nutrition right at that number for 3 weeks and make a decision based upon your data on the next step.

My time here is limited....but you know where to find me.

So....this is the end of the challenge!? Like....tomorrow?

Man, time flies.

I think you're okay.  If you're still seeing progress then there's no real reason, IMO, that you should not eat things you want to eat.  As long as you feel good, can workout, and are making progress then go for it.    You're smart and strong enough to know when it's too far and you need to adjust things. 

 

This.

Spot on.

You are awesome....the occasional speedbump is not a problem for you.

Ultimate Warrior day.

 

 

My turn today!! Aaaaahhhh! Yeah!

Wife found the ring!!!!!!!!!!!!

Thank goodness....

Measurement day:

 

Waist:

 

60.3"->60.0"

 

Another good week in the fat loss department.  Still haven't peeked at the scale. 

Heck yeah man! Love it.

Today was a non workout day. Still not eating much as I am really sick to my stomach on and off but keeping it clean and healthy when I do. Soups, nuts, small amounts of peanut butter, vegetables, fruits. Still can't stomach eggs and even my protein shakes are making me nauseated.

 

Babies and Jess still really sick.

 

Tomorrow is normally back and shoulders day but I have to be over at my brother in laws house to let the heater guys in and will be there till they are done so I will be moving tomorrow's workout to Saturday.

 

Hope everyone has a wonderful Friday!

Whew...you have your hands full....

Remember to make some "Ash time" OK? Good for the body and the mind.

Thanks for the info- I wouldn't have even thought about batteries... that's a serious issue because those batteries usually cost as much as the contraption that they run. I am working on understanding my next goals so I can ask some more specific questions about recomp strategy.

Jefro, getting a clear definition of what you want to accomplish is critical .

You need to have a vision for what the end game is....and an excellent goal can be the one that slaps you in the face when you aren't necessarily thinking about it.

No matter where you end up, I will be there to cheer you on.

Don't sweat a stagnant week here and there....what you are doing is still working.

Fat loss is very much a non-linear process....and you need to basically ignore the scale....

A typical waist measurement over the course of 8 weeks might look like:

- 0.25 inches down

- 0.125 inches down

- same

-0.125 inches down

- same

- 0.5 inches down

-0.25 inches down

- same

Hang in there man. You got this.

 

Have you tried doing your computer work standing up? I work at a computer ALL day and I have a set up so I don't have to sit down except to do paper work. I really like it. My coworker and I have a set up call Kangaroo. Initially I built a work top extension- basically a bunch of shelves to see if I liked working standing up before any financial commitment was made.

 

Not sure about that....it would require a massive overhaul of my home office...

I want to focus on the nutrition in this next challenge in a more specific way. My first step is getting a food scale. Do you have any recommendations on that- maybe it doesn't even matter. Thanks for sharing your experience!

Food scale....just make sure it measures in ounces and grams....and uses a standard battery. Don't buy one that would require a trip to radio shack every time the battery died because it usues some idiotic type of battery....get one that uses AA or AAA batteries.

Got some good news at my massage therapy appointment last night...

I had her work the area that had been bugging me on the middle of my back.

She found it, I have a mild strain in my lower left trapezius, and she worked the knot out of it....

She said there were several grape-sized wads of tightly bound muscle fibers in there....

I am sore as hell today....but feel much more loose....whew.

I need to start working at home in a proper chair.....that will help also....lol

Leg Day

Leg Press (Bowflex):  4 sets of 12, 12, 10, 8 (150 lbs) ; then 2 sets of 20 (100 lbs)

Seated Calf Raises (Bowflex):  3 sets of 20  (100 lbs)

Lunges (Bowflex):  3 sets of 20 (20 lbs)

DB RDL: 4 sets of 10  (30 lbs)

 

 

Again, no raises this week even though it is pretty easy weight wise. With the lingering illness and lack of sleep fatigue is pretty heavy. Want to keep active though and hoping next week I will be back to pushing these numbers!

Nice!

(and good for you for knowing when its time to keep it reasonable... )

awesome job overall! are you right-handed? I always do my non-dominant side first on lunges and one-armed exercises so that I know I'll likely be able to get through the same amount with the more-dominant side and keep it equal.

I alternate the starting leg.....

Those missed two reps were from complete and utter exhaustion....I was literally on the floor sucking wind more than once during this workout.

Soooo......many......reps....

This......was.......brutal.....

Leg Press: 450 x 12, 12, 10, 8 (Up 20 pounds from last week and up again next week)

DB Lunges: 45's x 20, 20, 18 (Up 5 pounds from last week)

RDL: 275 x 10, 10, 8, 5 (4 less than last week)

Standing Calf: 245 x 16, 14 (two more than last week)

Seated Calf: 150 x 16, 16, 16 (3 more than last week)

Notes:

- This took every bit of an hour and a half

- The second set of 12 on leg press destroyed me...and I *barely* got the 10 and 8 after

- The last set of lunges was 10 on the right leg and 8 on the left :/

- I was feeling rushed because I had a 1:00 meeting

- I slowed the RDL reps by a heartbeat for form's sake

- The above two comined to make me fall short on reps.....but I am OK with it...it was still super productive

- Calves....were calves.....

Once again....this totally and absolutely wiped me out....I need a nap.

This......was.......brutal.....

Leg Press: 450 x 12, 12, 10, 8 (Up 20 pounds from last week and up again next week)

DB Lunges: 45's x 20, 20, 18 (Up 5 pounds from last week)

RDL: 275 x 10, 10, 8, 5 (4 less than last week)

Standing Calf: 245 x 16, 14 (two more than last week)

Seated Calf: 150 x 16, 16, 16 (3 more than last week)

Notes:

- This took every bit of an hour and a half

- The second set of 12 on leg press destroyed me...and I *barely* got the 10 and 8 after

- The last set of lunges was 10 on the right leg and 8 on the left :/

- I was feeling rushed because I had a 1:00 meeting

- I slowed the RDL reps by a heartbeat for form's sake

- The above two comined to make me fall short on reps.....but I am OK with it...it was still super productive

- Calves....were calves.....

Once again....this totally and absolutely wiped me out....I need a nap.

Leg day today.

I have had this tightness/weirdness in between my shoulder blades over the last week or so....

I am going to toe the waters on RDLs and see how I feel....but I may have to back way off the weight today.

That said, I'll be buying chucks soon.  Walking in snow in VFFs sucks. 

+1 for Chucks...

if my waist gets any smaller i think ill be able to fit my hands around it lol

 

Naturally, you know I had to try this.

Even with my huge basketballer hands, I am still quite a ways from getting my hands around the smallest part of my abdomen....lol

Right now my struggle is when to abandon my fat pants and buy new ones, knowing full well I will just have to buy new ones in another few months. 

 

Yeah....that's where I was this summer.

I basically bought one pair of pants to look "normal/nice" in while I was in between....and spent the rest of the time wadding up my pants in a belt to keep them on me.

Someone mentioned going to goodwill to get "in-between" pants...and I so wish I had done this....woulda saved me some bucks. Because now I have a pair of 36" jeans that I plan to never wear again.

Welp, I'm about as sick as I have been in a long time. Fever started yesterday and has lasted through today (104), but I think it might be dropping. So per Donar's previous advice I'll be moving Chest & Arm Day to tomorrow possibly.

 

hmmmmm.....must go hunt down swampling since she did not come tell me good morning, lol.

Correct...never ever workout with a fever.

Get those fluids... ...and get better.

haha!!

 

i did find it by putting in skulls exercise. looks like a good one when dips become too easy. that hasn't happened for me yet though... lol

Put in 'skull crushers'

Dips are better....keep doing them. They develop chest, shoulders, triceps, etc....

Dips are awesome.

This look works if you want to get hit on by dudes.....

My wife gets pissed when there is competition...so I lay off the medium shirts...

great workout! i'm going to google skullz now...

skullz is bro speak for skull crushers...

do a youtube search and you will see it