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Posted: Sat May 28, 2011 12:16 am
by matter2003
bigpelo wrote:
That's it! AMEN!
I fast from 10pm yesterday until 6pm today. This for the past 5-6 weeks. I believed when growth hormone is high and you are exercising, fat melts down and muscle are preserve!
You might be very interested in reading this...
https://bodybuildingsupplements.com/phpB ... php?t=1389
Posted: Mon May 30, 2011 10:13 am
by bigpelo
matter2003 wrote:bigpelo wrote:
That's it! AMEN!
I fast from 10pm yesterday until 6pm today. This for the past 5-6 weeks. I believed when growth hormone is high and you are exercising, fat melts down and muscle are preserve!
You might be very interested in reading this...
https://bodybuildingsupplements.com/phpB ... php?t=1389
Indeed!
Feast day 35, 36, 37, 38 - May 27, 28, 29, 30 2011
No training at all! 1 3.0 feast workout remaining. Tomorrow, lower body.
Posted: Wed Jun 01, 2011 7:50 am
by bigpelo
Feast day 39 - May 31 2011
12th feast 3.0 workout. I chose seated calf raise static hold and Romanian DL
Seated calf raise static hold:
270 x 15 seconds
280 x 11 seconds
PR
Romanian DL:
315 x 10
345 x 8
375 x 6
405 x 4
425 x 3
455 x 1
455 x 1
Total workout time including warm up: 61 minutes (took my time
)
Body weight after workout: 233 lbs (I had lunch with my father that day so it may explain why it hasn't change since last week)
Feast day 40 - June 1 2011
So feast workouts are over but I still have 2-3 days of supps remaining. So I will continue kre-anabolyn and adaptagen N until Saturday or so and do cycling too. Cruise should begin Sunday.
But today is a non-training day.
Posted: Fri Jun 03, 2011 7:58 am
by bigpelo
Feast day 41 - June 2 2011
Did some weight as outside temperature wasn't good for cycling. Random shoulders, arms and abs exercises. Total of 33 minutes, fasted.
Body weight after workout: 231 lbs
Feast day 42 - June 3 2011
Last day of feast, last day of supplementing with KA and AN. I will add BIU! on Monday. Cruise begins tomorrow.
For the records, I recalculated my pass and present stats:
I was at 24.8% (180 lbs lean mass) 40.5 in waist line, 239 total April 18
and at 23.2% (181 lbs lean mass) 39.5 in waist line, 236 total May 6
and at at 22.0% (185 lbs lean mass) 39 in waist line, 238 total May 23
NOW AT 19.9% (187 lbs lean mass) 38 in waist line, 231 total June 2
So in 7 weeks, I have gained 7 lbs of lean mass while cutting 4.9% body fat (losing 8 lbs) and -2.5 inches of waist line at widest height. Also, I did
PR on all static holds and on one arm dumbbell row. Arms size stayed at 18.25 inches but neck grows +0.5 now up to 17 inches... rack pull growing my neck?
I will continue "warrior dieting" during cruise so let's see if I can improve those stats further more. 14% body fat does seem like a good target for this summer.
Happy!
Posted: Fri Jun 03, 2011 9:35 am
by RobRegish
bigpelo wrote:Feast day 41 - June 2 2011
Did some weight as outside temperature wasn't good for cycling. Random shoulders, arms and abs exercises. Total of 33 minutes, fasted.
Body weight after workout: 231 lbs
Feast day 42 - June 3 2011
Last day of feast, last day of supplementing with KA and AN. I will add BIU! on Monday. Cruise begins tomorrow.
For the records, I recalculated my pass and present stats:
I was at 24.8% (180 lbs lean mass) 40.5 in waist line, 239 total April 18
and at 23.2% (181 lbs lean mass) 39.5 in waist line, 236 total May 6
and at at 22.0% (185 lbs lean mass) 39 in waist line, 238 total May 23
NOW AT 19.9% (187 lbs lean mass) 38 in waist line, 231 total June 2
So in 7 weeks, I have gained 7 lbs of lean mass while cutting 4.9% body fat (losing 8 lbs) and -2.5 inches of waist line at widest height. Also, I did
PR on all static holds and on one arm dumbbell row. Arms size stayed at 18.25 inches but neck grows +0.5 now up to 17 inches... rack pull growing my neck?
I will continue "warrior dieting" during cruise so let's see if I can improve those stats further more. 14% body fat does seem like a good target for this summer.
Happy!
EPIC work, BIG MAN!!!
Rack pulls build the neck? Damn straight!!
It's part of the "knock on" effect, I constantly counsel. There is little to any reason, to perform such specialized work. If you do have a lagging muscle group, by all means.
Still, with results like this commonplace in 3.0... it does my heart soooo much good!!
Very happy for you, Big.Pelo!!
Posted: Fri Jun 03, 2011 9:50 am
by Linkiroth
Great work in here, BigPelo! That's a huge change in body composition!!
Posted: Fri Jun 03, 2011 10:32 am
by beefcake66
That is pretty awesome results!! GOOD WORK BIG PELO!!
I'm so excited to get done with football season so I can do a proper 3.0 run.. oh gosh oh gosh... If I could get half of the results you just got then I'd be one happy chick!
Posted: Fri Jun 03, 2011 11:24 am
by bigpelo
Thanks everyone!
I just realized this: I gained 7 pounds of fat free mass but my weight is down 8 so I ripped off 15 pounds of fat? but according to BF tests, I am down 4.9% so that's 11.5 lbs... The engineer in me is confused
Posted: Fri Jun 03, 2011 11:34 am
by beefcake66
Calculate what the percentage comes out to in lbs from the start and then do it again at the end based on your bodyweight... percentages will change based on the number they're out of... thats probably the confusing part.
Edit: Here... Roughly--
24.8% (180 lbs lean mass) 40.5 in waist line, 239 total April 18
58.528lbs fat(58.5)
180.5lbs lean mass
19.9% (187 lbs lean mass) 38 in waist line, 231 total June 2
45.969lbs fat (46)
185lbs lean mass
Dropped 12.5lbs of fat; gained 4.5lbs of muscle, in 7 weeks.
That's phenomenal.
Especially considering 2lbs/week is the max-end cutting rate suggestion. You almost hit that (12.5/14lbs fat loss in 7 weeks) while adding quality lean mass!
Posted: Fri Jun 10, 2011 1:12 pm
by bigpelo
PC is down so this is a super short iphone update.
I did two cruise workouts so far. I feel strong but they are a little long, in the 65-70 minutes.
Body weight is still going down, i was 230 yesterday. My lowest since 2006. Wife says I long "cut" two days ago.
I will need to start planning my 4th run soon. Any ideas?
Montreal grand prix this week end. I am not going but i am still existed!
Posted: Sat Jun 11, 2011 8:18 am
by RobRegish
bigpelo wrote:PC is down so this is a super short iphone update.
I did two cruise workouts so far. I feel strong but they are a little long, in the 65-70 minutes.
Body weight is still going down, i was 230 yesterday. My lowest since 2006. Wife says I long "cut" two days ago.
I will need to start planning my 4th run soon. Any ideas?
Montreal grand prix this week end. I am not going but i am still existed!
Ideas? I/we have lots...
So... if we understand your status correctly, you just whittled down some bodyfat (i.e. "cut")... while GAINING strength ?!?!
Provided that's the case, I'd recommend running a full blown, 3.0 Roadmap to Re-Comp. Doing so will allow you to add even MORE LBM, continue to lose fat and be in a GREAT position to run The Blueprint Periodic, or like variation during the fall/winter to... scare even more people!!
BAWHAHAHA!!
Now, one final note: You MAY want to avail yourself, to a
5Faces of Fear(tm) customized plan!!
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Some random feedback, on what I/we need and just how effective they are follows!!!:
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Those phone calls btw, are
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Posted: Tue Jun 14, 2011 1:24 pm
by bigpelo
Yesterday was cruise workout #3, weights are already increasing.
Squat:
315 x 8
345 x 6
365 x 2 --> It seems like I lost some strength on the squat
but amplitude was good, full deep reps...
Leg extension drop set:
210 x 9 then immediatly 150 x 7 --> able to do more
Stiff leg dead lift:
225 x 11
225 x 9 --> without straps, grip almost failed...
Leg curl drop set
185 x 9 then immediatly 120 x 7 --> hard work
Standing barbell calf raise:
245 x 20
275 x 17 --> taken to limit
Seated calf raise drop set:
140 x 10 then immediatly 70 x 8 --> could have used more
Incline dumbbell press:
96 x 8
104 x 6
114 x 4 --> could have used more
Incline dumbbell fly drop set:
63 x 8 then immediatly 40 x 6 --> could have also used more
close grip bench press:
185 x 8
205 x 6
225 x 5 --> able to do more
Lying barbell triceps extension (overhead)
95 x 12 --> easy
High pulley cable pressdown drop set:
80 x 8 then immediatly 55 x 6 --> limit!!
Total workout time: 75 minutes
Bodyweight after workout: 230 lbs (I had a re-feed day sunday while watching the Montreal F1 Grand Prix)
Tonight is going to be workout 4 already, the rest of the week/week-end is pretty loaded...
Posted: Wed Jun 15, 2011 11:27 am
by RobRegish
Oft reported: Gains in size/strength continue during Cruise.
Terrible, isn't it? ...
GREAT work,
Big.Pelo!!!
Posted: Tue Jun 28, 2011 11:59 am
by bigpelo
Finished my last cruise workout yesterday. Body weight at 230.5lbs still at 19.9% body fat. I am overall satisfied with this run.
I am currently planning my next run but I will wait until the birth of my baby girl that was planned yesterday. So it can be anytime by now...
/thread