Jump to content

Nate Cuts BF% down to size


Recommended Posts

I've gotten a lot stronger over the past year.  Now I want to get leaner.  I don't care about the scale.  I just want to drop body fat from ~25% down to 17%.  (I don't expect to get there in one challenge)  :-)

 

Challenge the First:  Drop 2% body fat in this challenge.  Eat real food.  Track what I eat.  All day.  Every day.  +3 Con, +2 Wis

 

Challenge the Second:  Maintain or gain Strength.  Lift weights 3 times/week.  Lift more (weights or reps) each week.  +3 Str, +2 Sta

 

Challenge the Third:  Get sufficient sleep.  At least 7 hours/night.  +1 Str, +1 Sta, +1 Con, +2 Cha

  • Like 5

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Good luck with your cut!

"Destiny is important, see, but people go wrong when they think it controls them. It's the other way around." - Terry Pratchett

 

                    Lift: 1 of 24                                             Eat Right: 1 of 42                              Stay Sane: 1 of 42   

                                                                                    

Link to comment

Following for dropping BF% too :)

I´m a bass player, what´s your superpower?

"Small you are? Lift you must!" Master Broda, at the Dagobrah warrior bootcamp to his apprentice Luke Skylifter

 "Let not the gains of your heart diminish the gains from your mind for the path of iron is long and full of hardship"  Book of Liftviticus ch23, v13

Success starts where excuses end! 

\m/ Be awesome!!! \m/

My DailyBattleLog:

\m/ Commitment on being awesome \m/

My Current Challenge:

Click me!!!

Link to comment

I'm back! (Last week wasn't officially part of the challenge).

 

I'm tracking body fat with both an Acumeasure caliper and an electric sensor doohickey that my gym has. I'm not convinced of the precision of either, but I figure as long as the number is decreasing, things are moving in the right direction.

 

Huge success for the beginning of the challenge: my wife got on board with changing how we eat! Our fridge is now full of lean meats, fruits, and vegetables. No pasta, no potato chips, no candy, and no ice cream in the house.

 

Last week my lifts were:

Bench: 2*2*340(154)

Squats: 7*3*405(183)

Deadlift: 2*4*525(238)

 

Lifts from yesterday:

Bench press: 3*10*245(111)

Squats: 3*3*455(206)

 

I'd greatly appreciate any advice on cutting weight. This is the first time in my life I'm deliberately trying to lose weight. In school it was always desperate attempts to gain weight for football.

  • Like 2

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Calories and Macros have been good so far. The struggle is getting enough calories! I might have to add in the small cups of ice cream. (Purely for fitness reasons, of course.) :chuncky:

 

Workout from this morning:

Supersets of Dead Lifts: 225(102)*5, 315(143)*5, 405(184)*3, 495(225)*3, 550(249)*3! (I tried another set at 550, but it wasn't budging anymore)

and Bench Press: 135(61)*10, 225(102)*10, 250(113)*10*2, 250(113)*9 (failed on the last rep)

Overhead Press: 135(61)*5*2

  • Like 2

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment
6 minutes ago, ORazor said:

I sit here in awe of your deadlift.

Sent from my iPhone using Tapatalk

 

I'm short. It helps a lot. :)

  • Like 1

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Today's workout consisted of digging a 24 ft³ hole in the yard against one wall of the house, so that we can install a basement window there tomorrow. It's not nearly as much fun as picking heavy things up and putting them down.

  • Like 2

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment
8 hours ago, sweetale said:

Is that what they mean by functional fitness?

It is indeed.

 

This morning's workout:

Squats: 135(61)*3, 225(102)*3, 315(143)*3, 405(184)*3, 475(215)*3, 475(215)*3, 475(215)*1

 

Bench Press/Curls (for the challenge)

185(84)/60(27): 25/35, 20/30, 15/22, 12/20, 10/16.

 

Barbell Shrugs: 2*225(102)*10

  • Like 4

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Today's workout:

Bench: 45(20)*5, 135(61)*5, 225(102)*5, 4*285(129)*5

Squats: 135(61)*3, 225(102)*3, 315(143)*3, 405(184)*3, 495(225)*3

One armed low cable rows: 2*100(45)*10

5mxn5Z.gif

  • Like 1

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

My cutting diet consists of mostly chicken and veggies, small portions of rice on training days. Just keep your protein intake high so you don't lose muscle.

 

What BF% are you now?

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
On 5/16/2016 at 2:25 PM, Duality said:

My cutting diet consists of mostly chicken and veggies, small portions of rice on training days. Just keep your protein intake high so you don't lose muscle.

 

What BF% are you now?

I'm eating eggs, cheese, chicken, tuna, fruits and veggies, with occasional beef.

 

The electric body fat sensor tells me 24.7%.  The Accu-Measure calipers tell me 20-22%

  • Like 1

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Todays workout:

Sumo Deadlit: 135(61)*3, 225(102)*3, 315(143)*3, 405(184)*3, 500(227)*3, 585(265)*1 PR! (Then I got greedy, and tried 600(272).  It wouldn't move.

NaHnoyo.gif

Overhead Press: 135(61)*10, 140(64)*10

 

  • Like 3

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Workout from 5-20

 

Supersets of Bench and Squats:

Bench: 45(22)*10, 135(61)*10, 225(102)*10, 3*295(134)*5.

Squats: (High bar, ATG) 135(61)*5, 225(102)*5, 315(143)*5, (Low bar to paralle) 405(184)*3, 495(225)*3, 510(231)*3, 510(231)*1

 

Barbell shrugs: 2*315(143)*10

 

Stationary bicycle: 15 minutes of sprint intervals.

 

An additional 2 hours of football with 6th grade boys in the afternoon.

  • Like 2

Nate the Strong

Warforged Paladin

Level 8 | STR-33 | DEX-11 | STA-18 | CON-14 | WIS-17 | CHA-14

535/365/610:1510

243/243/166/277:685

'He who conquers himself is mightier than he who conquers a city.'
'Blessed be the LORD, my rock, who trains my hands for war, and my fingers for battle;'

Link to comment

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines