SM,
How long does a cut cycle usually go? Do you do re feeds and what about cheat meals?

I don't really do cycles as such. I might go on a diet break after say 8 weeks or so, per Lyle's recs. I don't do refeeds or cheat meals, intermittent feeding + social events take care of that. If you haven't read it, I highly recommend Lyle's "a guide to flexible dieting".

June sounds a bit sooner than I was thinking I'd visit my parents....but there's still a > 0% chance I'd just say F it and go visit that weekend + a couple days before just b/c inviting myself to the fun-sounding Redding plans seems like a good thing to do, lol.

Thanks SM I will check it out. I am 5'10 and about 204lbs right now and would like to get to 15% or less BF

Heh, I've never thought of it like this before. Pretty good way to look at at. Stay disciplined while you can, and it won't be a big deal when you go do something and roll with it. I'm sure you've tried to stick with a strict diet at an all day social function and it blows.


Yugo, you should do it imo. I can never remember if you live in MN or Southern CA

Yeah there's always enough social events revolving around food going on (especially as an admitted foodie) that I see no reason to cheat/refeed outside of those. Yugo's def in MN. Would be very awesome if you came bro

Right, so you have a ways to go still. If you're aiming for an athletic body (which imo means roughly 11-14 % BF or so + decent muscle mass), you're gonna have to work in stages anyways. Aiming for 15-16, then adding some muscle, then dieting down again later sounds like an ok plan.

2012-05-19

Lifted on Thursday, nothing exciting.


Bench Press
5x83.5 kg
2x6x80 kg

Barbell rollouts are doing a number on my tricepts.


Sumo DL (5/3/1 week)
5x97.5 kg
3x112.5 kg
6x125 kg

Meh.


Push-Ups
2x10x45 kg


Ab stuff (planks, pallof)


Body Weight: 83.9 kg (+ 0.6 kgs since end of RFL)

Been eating a bit too much chocolate and stuff, heh...see JF's post in LC thread. RFL starts in a week, 8-10 days or so. Aiming to get to roughly 81.5-82 kg, which should be doable. 90s weak and ripped, here I come.

How is the never ending quest for 11% BF going? I really think we need some pics once you reach your 11% (no ****)

http://www.t-nation.com/free_online_...x_your_triceps

I dunno, prob at around 14-15 now. Prob have lost more LBM than I care to admit, even though my strength levels are almost at the same (low) level as before. Guessing I'll be at 12% or so at 81.5 kg. I can see getting back from vacation, doing a short RFL stint then going on 5/3/1 and start a very slow bulk. Definitely need to pack on some muscle.

And we'll see about the pics, heh...


cha,
thanks. I think it's mostly an adaption issue - I've never had triceps issues before (except when I did a ton of GTG chins). I've been lax balling and foam rolling it, which helps a bit. I think my ROM is pretty good.

I really like the T-spine extension exercise in that article - the cues Cressey gives are things that I hadnt heard before.

Also, the pullovers in this article are really good: http://www.t-nation.com/free_online_...ody_warmup&cr=

^ that's not unlike the ball trick that Kelly Starrett does for the upper back. I've been doing less ball work and more pullovers lately, and I feel a little fresher during workouts. The ball thing is awesome if you have bad adhesions but its probably not necessary to do it as often as I was doing it (almost daily) if you dont. Doing the pullovers correctly helped me pick up a few cues that make doing the ball trick more effective too, like straightening the arm at the elbow and cocking the wrists forward.

Anyways, all that stuff is good for the tricepts. Try doing it and I bet you'll like it.

Those look pretty awesome. Thanks as always, you the man.

So according to Lyle's charts I need to cut back to about 160 to 170 lbs to be at BF of 16%. Does this sound about right?

wtf? why is h0m0 getting censured?