Biotest

Need Some Rips, Cords, Striations


#1

I’ve been lifting heavy for several years but during the last two I bulked a little too much. I’m wanting the typical results I see here where guys around 210-220 drop 10+ in a month w/o losing strength. I am 5’10" and 210. I’d love to be under 200 with the same lifting strength. I guesstimate I’m 22-24% body fat. I can see faint outlines of upper abs, and everything except my lower abs and love handles looks pretty muscular. I’d love to be 16-18% and lose a couple waistline inches. Fitting my old clothes would also add about $500 to my wallet this year :slight_smile:

Current stats:
Max bench 315
Max squat 425
Max deadlift 455
pullups 24
waist 38"

For the past few days I’ve been starting towards a V-Diet Lite challenge. I have been pretty much having protein shakes for breakfast and lunch and a HSM for dinner. I’m also getting back to NEPA, which I do a lot of normally with our dog anyway, but haven’t these last few frigid weeks. I’m looking forward to spring but I can’t wait that long to begin.

As I have focused more these past few days on fewer calories and more protein, I expected to be weaker immediately in the gym. It was much to the contrary today. I was stronger than ever. I think this is because of paying more attention to getting in my protein and creatine this week. I hope to keep my strength and lose the fat in part by just being more conscientious about my diet and supps.


#2

Yesterday’s lifts:
bench 5x10 @ 225
squat 5x5 @ 315, singles @ 365, 385, 405
pullups 75 (20,10,10,10,10,8,7)

When I feel the burn in my stomach mid-day I need to think about how ridiculous a 38" waist is and what it will feel like to crank out pullups when it is finally back to 35"

NEPA will have to be indoors today - high today of 0 degrees


#3

I AM SO HUNGRY
I AM SO HUNGRY
I AM SO HANGRY


#4

Weekly Summary:

The diet went well 6/7 days with an average those days of 1700 cal and 150g protein.

Yesterday I screwed up bad by going out to eat. I don’t even want to know what the calories were, but I’m skipping HSM today to pay penance. Just protein today.

I have noticed a little extra space in my waist this week, but I’m going to wait until next week to measure and weigh.

The good news is I feel very strong and am ready to go crush the weights today.


#5

Dang! I had my strongest day ever in the gym yesterday and I measured one inch less on my waist after one week (even with a bad cheat day). I can see the difference and so can my wife. I hope the second inch comes off this easily !?!?

Waist: 37"

Benched singles @ 225 to 335 by tens. 335 is a new PR.
85 pullups (by tens to 70 then fives)
deadlift singles @ 315, 365, 385, 405, 425, 405x5, 385, 365, 315x3
clean and press 135x10, 155, 165, 175, 185, 175, 155, 135x5
curls, etc.

We went rollerskating afterward and I forgot how much work that is. After deads it destroyed me. But we had a lot of fun and I probably burned 1000+ calories doing it. (they say 480 per hr for a 150lb person)


#6

Sore today - pretty badly. Going to go shoot some hoops with my boys for a couple hours and am keeping the diet pretty strict today. I had my two shakes plus 4 eggs w/ hot sauce. Yesterday and today I had to walk past free donuts and I didn’t really feel much attraction. They just aren’t that good. They aren’t worth it.


#7

My employer is apparently trying to kill me. All week we are being fed free cake, donuts, etc. as an “appreciation event.” I walked by the coffee pot to get some coffee and they were opening up a tray full of 7" frosted cinnamon rolls. We are all office workers and many are obese. What the hell? When did cinnamon rolls that size become normal? Sure, I ate like that as a teenager while still growing, playing sports, and doing physical work. Time to grow up people, we aren’t 16 anymore. Most of us burn around 2000 cal per day, not 4000.