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Yep. Here we go again. Missed lifting last night. Too worn out to do it. I'll lift tonight and then may or may not lift tomorrow night after the trip 3 hours to and back from the 'big city' (80,000). Yes, it's our nearest big center.
I'm beginning to doubt the calipers, but why should I be doing that when I'm having such a time scraping the weight off. I think the 3 point measuring isn't quite accurate enough. Still looking toward 180, though the calipers waiver so I'm not exactly sure. Today they say 10.4, but there's no way I'm that low. Calipers have been slowly circling 11% but descending, and I kind of doubt that too, but another % is 2 pounds. I should be able to do that in a heartbeat, but it's sure dragging me.
I guess I did make the decision to slow the weight loss, and I have to admit that I feel really good without hunger, though my lifting gains seem to have stalled. That being said, I benched 150 for my first time ever two days ago. My goal is 180+. That's 2x45# and 2x25# plus the bar. Leg work has definitely stalled.
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85,2 kg
Tot nu toe verloren: 5,5 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: Redelijk Goed.
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2203 kcal
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Vet: 114,64g | Eiwit: 180,89g | Kolhy: 116,95g.
Ontbijt: Kirkland Signature Mixed Nuts, British Columbia spartan apple, LeanFit Whey Protein Shake - Vanilla, Espresso Coffee, Unsalted Butter Stick. Lunch: Butter, Silver Hills Squirrelly Bread, Egg. Diner: Carrots, Klondike Original Ice Cream Bar, Ground Beef (90% Lean / 10% Fat, Patty, Cooked, Broiled). Snacks/Andere: LeanFit Whey Protein Shake - Vanilla, Bananas, 1% Fat Milk. meer...
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Gewichtsafname van 5,7 kg per week
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 Reacties
Lately I have been reading "Thinner, Leaner, Stronger" by Michael Matthews who wrote other books on losing fat and gaining muscle. This one is supposedly for women; the other book is "Bigger, Leaner, Stronger" which is targeting men. His schtick is all about balancing out the training episodes and not over training because we can sabotage our efforts - muscle takes time. I don't know - just thought you might like his stuff if you haven;t yet read it.
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16 mei 16 door lid: Maine coon
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There is no perfect BF% measure. Even if you go for a DEXA, it is still an estimate. I drove myself nuts with this a few years back. Finally had to question the point of measuring. Decided that it was to quantify and assess progress. From that vantage point, whether the number is "accurate" or not in any absolute sense does not matter. The only thing that matters is that your measurements are accurate relative to each other, i.e. consistent from measurement point to measurement point, so you can adjust your diet. At the end of the day, it's going to come down to the mirror. If I measured 6% body fat right now, I would still be cutting....
16 mei 16 door lid: jimmiepop
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yesterday I benched 5 lbs each arm. ! actually I lifted them up and down 10 times
16 mei 16 door lid: bellcurvz
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GAP = 2.4# (Up 2.2#) #losingtoofast
16 mei 16 door lid: jimmiepop
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Benched 150?? That's awesome!!!
16 mei 16 door lid: smartygirlCA
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16 mei 16 door lid: jimmiepop
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PS - The girls in my gym WARM-UP with 185#. #eatforstrength
16 mei 16 door lid: jimmiepop
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Lift like a man, look like a Goddess...right Jimmiepop? Lou Schuler...good book.
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I agree Jimmie. Consistency in measuring says I'm going down. That's all I really need to know. I can see the difference too. I bought a cheap bar. 40#. :) I always lift the extra 5 in a commercial gym with no problem because of the environment. @HCB. I'll have a look for that book. I love new ideas. I weigh them all. Thanks, Smarty.
16 mei 16 door lid: northernmusician
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Im jellie...my max bench right now is 100 =(
16 mei 16 door lid: Panigale1199
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@HCM "Train Like a Man, Look Like a Goddess" is Martin Berkhan/leangains. Don't know Schuler... http://www.leangains.com/2012/10/train-like-man-look-like-goddess.html
16 mei 16 door lid: jimmiepop
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@NM - "I should be able to do that in a heartbeat..." Why? Doesn't it get harder and harder to drop fat as you lean out? Last run I fully hit the wall around 14-15%. It seemed no amount of staying the course would get the job done. The reality was that I was simply losing slower. FWIW - My impatience inspired much stupidity, which slowed results further. I never got below 13%
16 mei 16 door lid: jimmiepop
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16 mei 16 door lid: jimmiepop
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I've had that experience too, Jimmie. I think the last time I was intent on hitting a 'weight' I lost a lot of lean muscle. It came back quick, but I think that was the consequence of being weight-centric rather than fat-centric. I've read a lot that says exactly that. Too fast when lean and it's not fat you're losing. The lean-gains slow approach to the lower numbers seems to be the way to go, but the cut seems endless. The slow cut also has been shown to maintain ghrelin and leptin levels.
16 mei 16 door lid: northernmusician
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@NM Key word = "seems" I've only been on for 6 weeks; dropped about 4%. Totally fighting this bs "stalled" mindset. The mirror dif is real. And the numbers. If I can continue at this seemingly glacial pace for another 6 weeks, which I clearly can, I'll land somewhere around 11%, which would be a PR. The 12 seemingly interminable weeks is actually nothing. Anybody in their right mind would trade twelve weeks for an 8% change in body fat. Just damn near impossible to grok mid-cut..... #hungers
16 mei 16 door lid: jimmiepop
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I'm not sure what type of eating protocol you are using But A good rule of thumb is if you're hungry eat but you eat let's say if you're doing low carbs eat some meat a piece of cheese if you prolong dealing with your hunger we just tend to overeat
16 mei 16 door lid: blkbear
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@BB Agreed. It can be a fine line. I went too hard last time around. Dropped really fast at times, but lost too much muscle and also gave a lot back via binging.
16 mei 16 door lid: jimmiepop
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Nice work on the lifts! I think the calipers are +/- per reading. Recommended is measure once a month at max. When you start getting really lean it's more important to go by look. And yes I have found that as I slow down the weight loss (eat more) the less I binge.
16 mei 16 door lid: CatHerder
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Hat's off to you guys, 10, 11 and even 12% BF are excellent goals...certainly doable but for folks that think its easy, every 1% after 15% becomes so much harder than the last....great respect for your effort and determination! !
16 mei 16 door lid: Steven Lloyd
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