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Been working on this the last 7 weeks :)

alkemyst

alkemyst

No Lifer
228861_3746354257997_1703207245_n.jpg


6 weeks on, one week was off (week 5) for vacation.

Down 17lbs on the scale, shooting for 25-30lbs in 8 weeks.

Back close to most of my lifts and running out of dummbells soon 🙂 (90-100lbs I am using now for some, we have up to 110 and 120lbs left 😉).

Surgery was on 6/13/2012

Å
 
Appledrop said:
looking good, what you on?
Click to expand...

Mostly it's just a very calorie deficient diet. 3 days a week workouts that are probably overtraining (1.5 hours each)

I am taking ECA which mostly keeps my appetite at bay but also seems to help a little.

My total supplements right now are focused on fat loss and recovery:

Preworkout:

1 scoop ON Whey

Arginine 3000mg waking and 3000mg prior to workout

L-Citriline (4.5g, 5 capsules) prior to workout

Post-Workout:

Xtend

1 scoop of ON Casein

Morning:

Potassium Gluc. 595mg

Calcium 600mg + trace minerals

Niacin 500mg

Kirkland B100

B12 2000mcg

Kirkland Premium Performance Multi

Panax Ginseng 1040mg

Vitamin C 1000mg

Fish Oil 540mg EPA, 360mg DHA

Beta Alinine

Creatine

L-Carnitine (4g, 8 Capsules)

Night:
Triple Flex Joint compound

ZMA

Other:

3x 24mg Ephedrine/200mg Caffiene/81mg aspirin 3x a day

CLA 3g (3 softgels) 3x a day

As needed: Optimum Gold Stand. Whey Optimum Gold Stand. Casein
 
Thanks...today was a big step, started unassisted dips on Saturday....got 10-12. Pretty big jump from using 80lbs assist.

Today I nailed 15 on my first set, felt like I could do 20. Went to 25lbs from my waist. Hit 12 pretty easy...added 25lbs more (50lbs total) and banged out a set of 8 and a set of 6. Then finished with 15 no weight. My workouts are a little long now, but I am dropping weight so I am fine with it.

1.5 hours. I am getting ready to add in abs, I separated mine during my downtime. Doctor says it's totally cosmetic though and to train through it.

Only repair is really a 'tummy tuck' and that's a one year off heavy lifting...no thanks. It's not common, but not entirely rare among professional athletes and bodybuilders/power lifters. They usually can't afford to get the surgery due to it taking they out of the game too long.
 
10/10/12 212lbs week 8 of lifting ends 10/13 (week 9 since started)

25lbs. I was keeping my calories up for the first month or so for recovery. I didn't start cutting calories until around 5-6th week.
 
That's a lot of supplements man. Seems like over-kill/really expensive.

Back in Jan I was 205 and got to around 180 by end of April. All I did was eat better, do cardio and weights 3-4 times a week.

For supplements I use some L-Arg., Wheybolic Protein (made by GNC) and Silk BCAA (made by BPI). Occasionally I will take C4 prework out, but with those powders, once they are exposed to oxygen, they start to break down and become useless.

Good job though, seems like whatever you are doing is working.

Right now my current goal is to cut down to about 170lb with out losing muscle, to put me around 10% body fat. Then I will lift heavy and try to bulk to about 180 or so and try to maintain 10% bodyfat.
 
z1ggy said:
That's a lot of supplements man. Seems like over-kill/really expensive.

Back in Jan I was 205 and got to around 180 by end of April. All I did was eat better, do cardio and weights 3-4 times a week.

For supplements I use some L-Arg., Wheybolic Protein (made by GNC) and Silk BCAA (made by BPI). Occasionally I will take C4 prework out, but with those powders, once they are exposed to oxygen, they start to break down and become useless.

Good job though, seems like whatever you are doing is working.

Right now my current goal is to cut down to about 170lb with out losing muscle, to put me around 10% body fat. Then I will lift heavy and try to bulk to about 180 or so and try to maintain 10% bodyfat.
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Probably is overkill, I don't consider it really expensive though. A lot of it is to ensure my recovery stays up even though I am on a major calorie deficit.

You are talking about losing 25lbs in 4 months though, I have taken off that in months with not really cutting calories until my 4-5th week in the cut plus taking a week off on week 7. I wanted to make sure my body wasn't deteriorating prior to going full-throttle.

The last 16 days I dropped 13lbs. I am hoping to be down another 25-30lbs by the end of my 16th week (4 months). I'd gladly pay a bit extra to take half the time 🙂

I think many here are over-estimateing their lean mass. I was about 185-195 when I was my leanest (single digit), most of the guys I see claiming 180lbs with 10% BF (about 165lbs lean) are really 180lbs with 20% BF (more like 150lbs lean).

Either way its cool someone is doing something rather than nothing.

It's true though, you can just diet and eventually be skinny for most people with nothing extra added.
 
alkemyst said:
I think many here are over-estimateing their lean mass. I was about 185-195 when I was my leanest (single digit), most of the guys I see claiming 180lbs with 10% BF (about 165lbs lean) are really 180lbs with 20% BF (more like 150lbs lean).

Either way its cool someone is doing something rather than nothing.

It's true though, you can just diet and eventually be skinny for most people with nothing extra added.
Click to expand...

I just weighed in the other day. I was 184.4, 20.4% body fat, so if I drop to 170, that puts me fairly close to 10-12% (those electronic BF% measurers, aren't 100% accurate) assuming I lose no muscle at all. I plan to not lose muscle by keeping up a high protein diet and doing p90x2 for maintaining the muscle.

Slow weight loss and weight gain is what I am striving for. I don't want to cut calories by much, and I also don't want stretch marks when I reach my body fat goals and start to put a bit more mass on.
 
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