F-Mac - getting leaner and stronger

[F_Mac]

Like it says. The next 4 months will consist of me getting myself down into the 220lb range, all while continuing to get stronger. I thought I would start a new journal since my goal here is a little different than preparing for a meet (although that is ultimately what I am doing in an indirect way). Here is my old journal:

F-Mac's Meet Prep Journal

I will be training 3x per week in the evenings (MWF), and doing low intensity cardio 6x per week for 45 minutes in the AM. My diet will be as clean as I can handle, with about 3200 cals on training days, and 2800 on off days. I'm going to attempt to use John Berardi's "10%" principle with my diet. JB's philosophy is that 10% of your meals can be not-so-clean as long as you follow the rest of your diet to the letter. This works out to 3-4 not-so-clean meals per week, but I will use that as a maximum, and try to keep it to 2.

Diet will be adjusted on the fly as required.

I may or may not post some before pics........but sufficeth to say that I'm not lean at about 20% BF. Scale this morning read 241.5 post cardio.

Well there it is, hopefully we can all learn something and help dispell the myth that losing fat and getting stronger are mutually exclusive terms.

[cursor]

Originally Posted by F-Mac

low intensity cardio 6x per week for 45 minutes in the AM.

Consider mixing things up just a bit with 3 days of steady-state cardio alternated with 2 days of 12-min HIIT.

Originally Posted by F-Mac

My diet will be as clean as I can handle, with about 3200 cals on training days, and 2800 on off days.

Smart move!

Originally Posted by F-Mac

hopefully we can all learn something and help dispell the myth that losing fat and getting stronger are mutually exclusive terms.

Amen to that, bro! :
Best of luck in your dedicated fitness efforts.

[Bearbait]

Good luck in reaching your goals. When is your next comp.?

[F_Mac]

Next comp will be CPU provincials in the spring. Hoping to qualify for nationals this year.


This routine is a 2-day push/pull split, done 3x per week.

07/01/09 - Back/Bi's/Legs

Chins
Hammer Curls
DL's - 535x3, 455x8
Leg Press - 6 plates aside x 15 (had to use the old crappy machine)
Calf work


Still have some lingering effects from the cold I had last week but not enough to keep me out of the gym............still felt pretty sluggish today.

Weights felt very very heavy and the set of 8 on DL's nearly killed me.

Gym was ****ing packed too with the usual new years resolution crowd.

[Firehawk]

Nice deadlifts spank. You may have the best deadlift on this board except for Jaster's.

[.V.]

Hey, a new log. Watching you get lean. Good success to you in your training.

I like the whole "getting leaner and stronger" concept.

Prove it for us. I did it for a while, then failed. Show 'em how it's done.:

[F_Mac]

Thanks for the comments guys. Firehawk where you been lately?

07/01/11 - Chest/Delts/Tri's

Bench - 285x3x3
Incline DB - 80x5x5 (too light)
Rope pressdowns
....other accessory work

Looking pretty flat from my lack of carbs, got essentially zero pump the entire workout. Weights were all guesses, as per usual the first week of a new program. It's hit and miss.

These first few days of lower carbs are tough, had a couple of "holy crap i'm hungry" moments yesterday.

[Firehawk]

I been pretty busy man. I have not even been able to get to the gym much lately because things have come up with family, my girlfriend, and my sister being in town. If i didn't go to the gym, i just did my workouts at home. I have not missed a workout.

My sis has been in town from Dominica for the holidays (she goes to med school there), my girlfriend has been dangerously close to death with pneumonia lately, it sucks.

Plus i'm trying to figure out what direction I want to go with my training in the future. I'm just not sure about alot anymore. Gotta get this fat off first and foremost.

[F_Mac]

Did this on Friday:

07/01/13 - Back/Bi's/Legs

Sup. Grip Rows - 225x5x5
BB Curls - 105x3x6
Box Squat - 405x5,5,5,3 (failed on 4th set)

Not feeling it at all today, most likely I didn't get enough carbs pre-workout 'cuz I felt lightheaded doing squats. Ran out of gas mid way through set #4 and had to dump the weight. Figured that was a sign so I packed it in.........didn't want to hurt myself.

I'll chalk this one up to a bad workout.........we'll see how Monday's goes before I start tweaking things.

[F_Mac]

Scale this morning is reportin a 2lb loss, down to 239.5. Probably a little bit of fat, but mostly water. I had a cheat meal last night so I have a feeling I was holding a little more water than I should have. Normally I'll lose 3-5lbs in the first week of low carbing.

Still waiting for FedEx to deliver my sesamin & forskolin.

Results from last week: 2 cheat meals out of 48 = 96% adherance to diet.

96% sounds great to me. Building the discipline takes effort. Have you considered using FitDay - Free Weight Loss and Diet Journal.

Have a great day!

[F_Mac]

Thanks pierini, I use fitday, but not on a regular basis. Usually only when i'm setting up my diet or if I have a day where I can't eat my planned diet, then I'll use it to monitor myself and make sure I hit my desired macros.

[maverick]

96%, weak.... just kidding

[F_Mac]

Originally Posted by maverick

96%, weak.... just kidding

see.....you make him a mod and he turns into a cocky bastard

[.V.]

IA give you a diet too, or just the workout? If you keep feeling weak during the workout (how 405lb box squats is possibly weak, I can't understand), be sure to tell him and he can fix it. Since he does the Carb timing thing mostly, it should be pretty easy to fix.

If you are still in the first 2 weeks to 1 month though, remember a bit of feeling weak and tired is normal. It gets better.

Good job on 96%. Most of the time 90% is considered good.