water weight when he's not going low-carb?

luls should have refreshed before posting

they're moderately low (<200g a day usually), just not zomg carbs are teh evil low.

i also weigh myself at night cuz I can roll out of bed and have lost 2-3lbs in water weight overnight. I used to try to kid myself by keeping track of progress in the morning just to hit #s. sigh, me.

AFAIK you lose water weight on any deficit because of glycogen loss. Glycogen supposedly stores water at 4:1.

I believe your conclusion is correct, that depleting glycogen is why we see sick swings in water weight. However, I'm not sure if that comes strictly from a deficit, especially if say we were eating a deficit but our diet was made up of 80% carbs.

It certainly doesn't happen as quickly when you are doing what KC is which is 2-3 work-outs a week which can be described as anything but depletion work-outs and eating 1gcarb/lbm, especially with the amount of carbs he is ingesting after his work outs.

Alright. I've shifted my diet to a more consistent ~2000-2500 calories/day. I'll stick with this for the rest of the month. If I don't see results, I'll get back to a more aggressive approach.

Todays workout:

FS 165x1x3
BS 225x3x3

Notes: I was going to front squat for all my work sets, but I was experiencing excruciating pain in my shoulders, I'm sure from incorrect racking. My rib was feeling a little better so I decided to see about back squatting. I took it pretty cautiously though. I think I'm going to stick with triples and see if I can semi-aggressively get the weight back up to where I was at. Maybe 15 pounds/week or so. I'll see how it goes.

Bench:

1RM: 195 (?)
Work Set: 175x3x3

Notes: I didn't have a spotter, and I failed 205 but I didn't try 200. I'm almost positive I could do 200 with a spotter. Hopefully by the ned of the month I will weigh less and have a higher 1RM. 175 was easy for triples. I'll shoot for 5 pounds a week on this one.

And that's all I ran out of time.

I'm going to Reno in the morning when I get off work after I'm finished with my apt. with the chiro. Hopefully I'll be there by 2ish. It's gamboooool time.

Alright back to it today. I kinda slacked off on my diet this last week, but I certainly didn't eat bad food, I just ate more good food than usual. My injury is finally to the point where I feel like I can aggressively load weight back on and get to where I was at. Except for press. Press sucks balls.

After doing lots of stretching and going for a brief run I did:

Press: 125x1x2

RRRRAAAGGGGEEEEE

so I channelled my rage into:

Press: 95x3x10

Notes: Kind of stupid but I have to admit it felt pretty good. Better than rage quitting after more press suckage.

Squat: 235x3x3

Notes: Feelin pretty rusty on these. Am I getting too deep? It's possible, but I think what's more obviously bad is my ascent up out of the hole. At least I don't have to worry about it being too shallow. My rib is still pretty tender but I think I can add 15-20 pounds a week back on this one, especially at 3x3

PC: 155x3x3

Notes: total awfulness. I was able to watch this is pretty slow motion on my video editor and my second pull is almost immediate. So terrible. At least 155 didn't feel too heavy. I guess dieting, not doing any PCs in weeks, and not having enough WIM make me have to do them as light as KC does them(sick burn, not actually sure if true).


My diet is really easy now that I've just switched to 2k calories/200+ grams of protein a day (thanks again to thremp to pointing out my stupidity). It seems easiest when I focus on getting the protein knocked out of the way first eating as much lean protein as possible during the first 3/4 of the day. This usually gets me to 1k-1200 calories and then I just eat whatever the last part of the day (usually try to have something with some protein) until I get to 2k cals. EZPZ

when bar is around the knees: compare torso angle and arm straightness (though maybe torso issue is because of body type, i dunno)

body type can change it, but the really early arm bend is evident. if just showed that pic, I'd think he were doing rows.

That chick is in a pretty bad position too so not the best comparison.

Starting position is bad, arm pull, donkey kick/weird leg split, rack is bad, 2nd pull/hip extension is incomplete.

Music is fantastic and makes up for everything else.

This isn't an update about working out at all, but I feel like it's a good reason to update.

I've lost ~20 pounds since Feb 1st and regardless of whether or not I have lost too much LBM (probably) I have to admit I look pretty good.

I was just showing a girl that I met this week a picture of my drivers license and she said it looks like they stretched the picture to make my face look fatter.

I def have a ways to go before I look teh sexy with my shirt off, and I still have a long ways to go before I am even approaching ~15% body fat (I'm somewhere around 24% I think atm). But, I do look pretty good in my shirts and jeans.

This is pretty shameless self dick sucking, but if anyone cares, SS has been more worth it than I thought.

Wow that's a lot, nice job.

In before bronzed JF in a thong in front of adoring male fans

JF have you noticed any strength loss?

You can look back and see my numbers, but to be honest what really sucks was getting injured right as I started to diet. I couldn't lift heavy and just last week was I able to start squatting more than 2 plates.

I'm going to aggressively add weight again to my lifts.

So honestly I probably don't have a 315 1RM squat right now, but after I am completely healed (almost there I think) I should be able to get back right to where I was.

Shrug. I'm sure I have lost strength, but what do I attribute it to, and how fast will I get it back? Not sure, but I am feeling good about getting my strength back fast.

You'll never know what you can do
Until you get it up as high as you can go

Bleh. Ugly/Sloppy workout today.


Squats:

245x3x3

I actually failed the last rep, but it was because I psyched myself out on the descent and it looked like my knees were going way too far forward. I don't know if they were or not but I sort of lost my balance/concentration and was done. Bleh.

Bench:

180x3x3

Uh, not sure how I managed this. Not that it's a lot of weight but it seemed like I was about to fail almost every single rep. But I kept gettin' em up. Shrug.


Danjah Zown

Are you doing 3 sets of 3 instead of 2 sets of 5 or w/e for a particular reason? Doesn't seem like a bad idea, just curious.

I can do more weight at 3x3 than 2x5 and since it's only 1 less rep total I like it a little more. Also, I like 3 work sets.

Not sure if it's optimal but it doesn't seem terrible. I think it's working fairly well.

Yeah I think I'll go with 3x3 as well when I start cutting. Difference in total tonnage is pretty minimal if you e.g. use 3x3x270 vs 2x5x260 (2600 vs 2430 lbs).

I'm kinda taking a break from dieting. I'm not going crazy or anything, but my only goals for diet are to get enough protein and weigh >200 by April 1st. I'm somewhere around 203 right now so I'm going to try to increase my volume a little bit over the next couple weeks. Then I plan on dieting pretty hardcore again, for at least a month. I'm also trying to get my strength back to where I was pre-injury.

So, for today I did:

Squat:

265x3x3

Notes: Well I got deep enough and didn't fail any reps so I would call today successful. My form is still sloppy and not very smooth, but at least I'm squatting heavier and deeper. My form will get there, I'm just happy my strength is returning.

Press:

100x3x9/8/7

Notes: Just so sick of the press. I just loaded up 100 and did rage sets to failure. I think I'm going to keep doing this. Just add 5 pounds every week until I get to 3x3. Maybe this will encourage hypertrophy. I don't know, I'm over this lift.

Chins: a lot throughout the day. GTG baby.

On a side note: I had a pretty random St Patty's day yesterday. I won some money, and then this chick wanted to watch the office so she came over and we did an office marathon. She's smokin' hot but I think she's also totally nuts, I'm pretty sure. And then all my friends wanted to go out, but none of them are drinking due to weird temporary life situations. One of them just got arrested for drunk in public and got the crap beat out of him lolololol. So we all went out to bars and I drank a little bit, but drinking has just made me depressed lately so I went home and passed out before the bars closed. I've been kind of a loser lately. Meh.

If not going out and getting stupid drunk in town makes a person a loser then I'm happy to be one. Maybe it's just me (a loser ), but dealing with juvenile 18 yr old girls out on the town for their first time, the sleazy, angry guys that prey on said girls and the general tension that comes when loud, obnoxious strangers get drunk together is definitely less preferable to watching the office with a smokin' hottie IMO.

Also, good work on the weight loss JF. Do you have specific weight-related goals (ie a 2 plate bench, 4 plate DL etc) or are your goals of the more general "look good nekkid" variety?

1. Moar time in Danger Zone
2. Less injuries
3. ???
=
profit

nice job on the weight loss, and it looks like your strength is still there after all. im very interested to see how your next dieting phase goes, since im nearing the end of linear progression and will be trying to lose a bunch of fat once my squats stall.

I'm not sure exactly what I'll be doing for my diet, but I'm def going to start dieting aggressively again starting April 1st. Probably do a PSMF or something. Anyway, I'm very happy with my workout today, here is what I did.

Squat:

275x3x3

Notes: Pretty happy I jumped another 10 pounds on this one. I'm going to start making 5 pound jumps now. I would be very happy if I could add 5 pounds every time until I was doing 3 sets of triples at 315. I didn't keep my knees out as much as I would like to and they were pretty sloppy overall. But I'm still happy with the overall weight I'm doing, albeit not with the greatest form. I'm still getting plenty deep.

Bench:

185x3x3

Notes: Booyah. The sweet part is that my last set was actually probably my best, the bar speed barely slowed at all. I'm happy I've been slowly adding 5 pounds to this lift every time. I probably will start micro loading in a few weeks.

DL:

295x1x3

Notes: Bleh. I haven't DL'd in a long time because my WIM sucks. But I'm resetting down to 295 and will add 10 pounds each time and stick with triples. My back is pretty rounded on the way up and on the way down it's pretty terrible. Oh well I'll get back to where I was at in a couple weeks I'm not worried about it.

Couple side notes. I made the most money Ive ever made in one shift last night (~$700) which was pretty sweet. It was a fun shift to work, too. Pretty sweet job making good money and having fun.

I've decided when I'm headed to Vegas this year. I'm going to head down there June 3-10th (as long as I get the time off, no reason I wouldn't). I think I'm going to play a 1500 NL and a 1500 NL 6 max, it should be fun. I'll also get to hang out with this girly I met in Reno, as she'll be there dealing the series. It surely will be party time. And if I do good, I'll try and make it back to play the main event. Crosses fingers.

That's all for now, it's been a good day.