Random health and exercise thoughts - Page 1871
Progress pic...taken just now(evening), no pump, no water manipulation, no carb manipulation.
Warning: Spoiler! (Click to show)
How you feelin bout them lower abs? I have the same thing, where when I lean out the lower abs don't show nearly as much. Not sure I really wanna get lean enough for them to come out.
It's water retention...srs. Had about 4g total sodium today.
That was an evening shot, in the morning the lower abs show and love handles are gone. If I did true water manipulation they would be even better.
1 lb = 3500 cals
5 lbs = 17500 cals
17500 cals/30 days = 583, about 600 kcal deficit
That's the theory, at least. I'd run 700-900 kcal deficit personally, just to be sure. I've run 1000 kcal deficits before without any problems, but that's just me. Listen to your body.
@TJ: I don't weigh errthing, but a lot of what I eat is pretty easy to figure out (e.g. 1 tablespoon = X calories from label, etc.). From there, rough estimation hasn't served me wrong for my needs up to this point.
That simply doesn't work at low BFs. Chances are you'll never get to the BF you want or have too large of a deficit and get there too fast
Srs q: how to cut for them abs? If I'm looking a month out to lose 5 pounds, what kind of deficit would you guys recommend? I'll hit anywhere from 2300-2900cal/day depending on my dinner. The rest of my meals are pretty constant. Lift 4 days a week, cardio 2 days a week (will be more when weather is nicer).
I would highly recommend doing an Intermittent Fasting Leangains style cut. I written about it here a lot before so you might want to search the thread for more details, but it's simply goes like this:
- Eat all your food fo the day in a 8 hour window. Meal timing IS very important and you can read about it here: http://www.leangains.com/2010/04/leangains-guide.html
- Keep maintenance to -10% calories on workout days to ensure you don't lose strength. Keep protein at 1.5 LBM, fat under 50g and rest of the calories from carbs (lots of starch and veggies, moderate fruits)
- On rest days, eat at -30% maintenance calories and keep protein the same at 1.5 LBM, double the fat intake from workout days (80-100g) and drop all the starchy carbs and most fruit (<50-80g carbs).
- Lift as heavy with a focus on barbell compound lifts as you can 3x a week. Low on volume with high intensity. The reason you don't workout more is that every lifting day should be a refeed day and thus more lifting day would ruin you weekly calorie deficit. More than that and you will also probably not recover enough. Low intensity cardio on a fasted stomach in the mornings can be added as you want, but is not needed.
I've got a 2700-3100 maintenance so I get approx 1900-2000 cals on rest day and 3000 on workout days. I've cut from about 15-9% since beginning of March. You could do it faster if you drop calories a bit on workout days. You'll still be able to eat a lot of food due to the way meal timing and macros are cycled. I've pretty much never been hungry on this cut.
Conceptionist I second that skinny cutting feel. I'm not quite as far along as you but I'm at that worst-of-both-worlds bad point where I'm pretty dyel but lacking ab definition. Thank god you only have two weeks left, I'd be eating like a pig if I were you right now. Are you going to change your programming at all or simply introduce a surplus and see what happens??
I'm going to start just slowly adding more calories, esp. on my rest days. Still be doing 3x a week for a month until schools out at the start of June. If I'll manage, I'll increase the calories further then and switch to a 4 split. Thinking of working up to a weekly 20% surplus where rest days are low carb maintenance and workout days are stuff my face full 30% surplus heavy carb refeeds. Gonna aim to add 2-5 lbs on the big three lifts every workout which seems possible given that I can increase the weights even while cutting.
Looking lean, good size, too. One thing I'm working on right now (and something that might help you) is building my lats because I feel as though there's that gap between my lower back/stomach and the spot where my lats attach. Larger lats can really alleviate that perception of having more fat than you really do around your lower back/stomach, especially on a bulk.