Megatron28
Moderator
Yeah man, Mega's bang on. High rep/intensity workouts + low carb + caloric deficit = recipe for muscle loss.
Give up crossfit before you injure yourself badly and do some REAL weight training
And minus AAS to boot.
End of the year cycle to prepare me for AAS cycle next year.
- Thread starter leocrossfit
- Start date
And minus AAS to boot.
leocrossfit
New member
No workout today, I'm getting some rest to recover from yesterday's workout and to get ready for tomorrow's workout. Here are my macros for today:
Protein - 212.7 grams
Fats - 99.2 grams
Carbs - 42.6 grams
Net Carbs - 29.0 grams
Sugar - 11.4 grams
Calories - 1904.4 calories
Protein - 212.7 grams
Fats - 99.2 grams
Carbs - 42.6 grams
Net Carbs - 29.0 grams
Sugar - 11.4 grams
Calories - 1904.4 calories
leocrossfit
New member
I guess your definition of high-rep weight lifting is different from mine because I don't look at 3 or 8 reps as high rep. In the regular CrossFit WODs, we do anywhere from 20 to 50 reps. As far as the ketogenic diet...yes I am low carb but I'm trying to lose weight not build muscle. I am not on AAS because I am a fat fucker and I have no business doing AAS until I get down to at least 15% body fat. The training I am doing at the Barbell Club is not to build muscle but to burn more fat because I can only burn so much fat running 4 miles a day...lifting weights will help me torch this disgusting fucking fat on me. As for the diet, I have to create a caloric deficit to lose weight. It's really that simple. My BMR is 1,991 calories a day. Using the Harris Benedict Equation to find the activity factor, that means I need to consume 2,737 calories a day. There are 3500 calories in one pound so if I cut 500 calories a day, then theoretically I should lose 1 pound a week. I am cutting a little bit more than 800 calories a day. I need to get to 15% body fat by January and I don't have much time left...roughly 6 weeks or so.
As far as the rest periods between sets...my coach wanted me to wait a couple minutes in between each set but that was driving me fucking crazy!! It felt like an eternity so I only rested about 30 seconds in between sets...no more than one minute. I cranked everything out like a machine and finished the whole workout in just under an hour.
leocrossfit
New member
Yeah man, Mega's bang on. High rep/intensity workouts + low carb + caloric deficit = recipe for muscle loss.
Give up crossfit before you injure yourself badly and do some REAL weight training
As far as high rep, your definition of high reps are way different than mine. As far as intensity...I'm only lifting 65% to 70% of my 1 rep max. I don't consider that intense plus I never got out of breath and I was able to keep going like a machine...set after set. As far as giving up CrossFit...no fucking way in hell is that happening until January. With regards to REAL weight training...in January I will be training in Olympic Weight lifting at a USA Weightlifting registered club. I'm not going to do bodybuilding because to me that is all show, no go. I'm cool with power lifting or Olympic lifting but no fucking way do I want to do body building where I look huge but can't lift shit. I will never allow myself to be all show no go. As for injuring myself...if I haven't been able to kill myself so far then I'm sure I'll live until January.
Megatron28
Moderator
Sounds like you have it all figured out. Keep up the great work and good luck!
leocrossfit
New member
Thanks Megatron, I really appreciate it!!! I'm just trying to get the body fat down to where I need it to be because January everything is going to change. I won't be doing CrossFit anymore and will completely switch to Olympic Weightlifting at a registered USA weightlifting club. January I'll be using AAS for the first time and it will be a 12 week testosterone (500 mg weekly of Testosterone Cypionate) only cycle with Arimidex and HCG. And in January I won't be eating this fucking low carb diet but instead have hired 3J to come up with a bulking diet for me so if it means I need to eat 500 grams of carbs a day, then I'm going to eat 500 grams of carbs a day.
This year I have lost 90 lbs so far and gone down from size 44 jeans to size 34 jeans while maintaining my strength and increasing my cardiovascular ability. Next year is all about adding back the muscle that I lost from my accident and getting way way stronger on my lifts...especially my dead lifts and squats.
leocrossfit
New member
Today at the Barbell Club, I started off with some push press. I warmed up with 8 reps of just the 45 lb bar and then 8 reps with 75 lbs. Then after warming up, I did 8 sets of 3 reps at 95 lbs. After that, it was bench press and I warmed up with just the 45 lb bar for 10 reps. It was then that I noticed my abs were completely fucking dead from the GHD sit ups...I could barely get off the bench. At that point I was only able to do 3 sets of 8 reps at 95 lbs so I have a lot of work to do on my upper body! After that it was time for some sumo dead lifts so I warmed up with a set of 8 reps at 135 lbs and 8 reps at 185 lbs. After warming up, I cranked out 3 sets of 8 reps at 205 lbs very easily. I could have gone heavier but my coach told me no because each week we will be doing less reps and our weights will be going up 5-10% of our 1 rep max. Finally we had to do 5 sets of evil wheels and with my abs already dead, I suffered like fucking crazy. I was only able to do 5 sets of 10 reps and whenever I completely went out and fully stretched I could feel my abs burning like a motherfucker. I am sure within 24 to 48 hours I am going to suffer like I haven't in a long time so I'm looking forward to that. Starting today I also increased my protein content by adding one scoop of protein before my workout so that will be reflected in my macros. Here are the macros for the day:
Protein - 241.7 grams
Fats - 83.4 grams
Carbs - 49.3 grams
Net Carbs - 31.9 grams
Sugar - 12.9 grams
Calories - 1923.6 calories
Protein - 241.7 grams
Fats - 83.4 grams
Carbs - 49.3 grams
Net Carbs - 31.9 grams
Sugar - 12.9 grams
Calories - 1923.6 calories
leocrossfit
New member
Oops!!! I forgot to put the macros down for Friday. There was no workout because I am recovering from the ass whooping on my abs, legs, and traps. I have temporarily increased my carbs and calorie intake but will go back to a low carb calorie deficit on Sunday. Here are the macros for Friday:
Protein - 251.2 grams
Fats - 130.4 grams
Carbs - 150.4 grams
Net Carbs - 121.4 grams
Sugar - 31.5 grams
Calories - 2769.7 calories
Protein - 251.2 grams
Fats - 130.4 grams
Carbs - 150.4 grams
Net Carbs - 121.4 grams
Sugar - 31.5 grams
Calories - 2769.7 calories
leocrossfit
New member
No workout for today. I probably won't workout until Tuesday so that I can be 100% recovered. Starting tomorrow on Sunday, I go back to a low carb calorie deficit. Here are the macros for the day:
Protein - 146.5 grams
Fats - 134.5 grams
Carbs - 172.0 grams
Net Carbs - 156.0 grams
Sugar - 19.0 grams
Calories - 2360.0 calories
Protein - 146.5 grams
Fats - 134.5 grams
Carbs - 172.0 grams
Net Carbs - 156.0 grams
Sugar - 19.0 grams
Calories - 2360.0 calories
leocrossfit
New member
I weighed myself this morning on an empty stomach and I weighed 209 lbs. I'm not sure how I gained 6 pounds in a week considering I'm only using prohormones and I have been on a caloric deficit so I must have fattened up from my increased carb and calorie intake on Friday and Saturday. Let's see what I can do this week. Here are my macros for the day:
Protein - 222.0 grams
Fats - 83.0 grams
Carbs - 44.0 grams
Net Carbs - 29.2 grams
Sugar - 12.9 grams
Calories - 1815.5 calories
Protein - 222.0 grams
Fats - 83.0 grams
Carbs - 44.0 grams
Net Carbs - 29.2 grams
Sugar - 12.9 grams
Calories - 1815.5 calories
Onk
1kg = 2.20 lbs
Once I started benching over 150kgs for 10 reps, squatting 160kgs for 10 and dead lifting 200kgs for 6-8 reps...I stopped caring about the weight and realised the more weights I stacked on, the most chance I got injured.
But to refute your point on BBers not lifting, here's some nice footage to watch:
https://www.youtube.com/watch?v=cw9iVKKLsss
edit: just read how heavy your lifts are. there wouldn't be a competing BBer (even in the Teen category) that lifts as little as you do.
Last edited:
Megatron28
Moderator
Read up on how steroids help one store more glycogen - one of its benefits. I am assuming prohormones do the same thing but I am not certain.
leocrossfit
New member
Took it easy today and did a very light jog. I jogged 3.99 miles in 43.47 minutes at an average pace of 10:59 minutes per mile. Here are the macros for the day:
Protein - 243.5 grams
Fats - 102.8 grams
Carbs - 46.8 grams
Net Carbs - 31.2 grams
Sugar - 11.4 grams
Calories - 2050.4 calories
Protein - 243.5 grams
Fats - 102.8 grams
Carbs - 46.8 grams
Net Carbs - 31.2 grams
Sugar - 11.4 grams
Calories - 2050.4 calories
leocrossfit
New member
I can understand that you don't want to lift so much weight that you will hurt yourself but every person will have to determine what weight that is where they are going to stop before they start taking chances with their health. If you feel that benching 330 lbs, squatting 352 lbs, and dead lifting 440 lbs is your limit before you start taking chances with getting hurt, then I understand. No one wants to hurt themselves so badly that they can't work out or even do daily monotonous tasks.
As far as Ronnie goes, he is not your typical body builder. For God's sake, he's an 8 time Mr. Olympia so it's safe to say he is truly one of a kind. Also, before he began his body building career, he did competitive power lifting back in 1994 so he already had a strength base.
As far as how heavy my lifts are...no they are not heavy at all. In fact, my heaviest lifts would be warm ups for about 99% of the forum here. I haven't been focused on lifting heavy, I have been focused on losing all the disgusting fat I had (35% + body fat), to improve my cardio which was complete shit and practically non-existent, and to rehabilitate myself from an accident that fucked me up for 2 years. Next year, I'll be training at a real Olympic weight lifting program with a real Certified Strength and Conditioning Specialist creating a program for me. I'll have 3J creating a complete new diet and I'll be using AAS for the first time in my life. I hope to get stronger but I'm not kidding myself...I will never win a competition and I'll never lift more weight than most of the forum members here. That's ok because I am only competing with myself...I'd have to be a fucking fool to think that I will just magically become Ed Coan or Naim Süleymanoglu with AAS and a killer diet. I can only hope to get stronger than I am now and maybe settle for being average if I'm lucky.
leocrossfit
New member
Cool. I'll start googling how steroids help store more glycogen. Obviously prohormones are nowhere even close to AAS but I'm sure they must be having a small little effect on me.
Megatron28
Moderator
You recently had some bigger carb days for you from a relative standpoint. That is definitely part of the equation.
leocrossfit
New member
Yep and I'm not going to lie...I felt fucking fantastic!! When I started eating more carbs, the feeling was almost orgasmic, probably because I have been severely restricting my carbs this entire year. And I'm sure when 3J comes up with my bulking diet plan that I will be eating hundreds of grams of carbs a day. However, I'm still a fat fucker and I have to lose more body fat so I can get to the body fat percentage I need to be at in January for my first cycle...I can't let the pleasure of eating carbs stop me from my goal. I didn't spend all my money on the gear I have to just have it sit there and collect dust. Come January, I need to start my first cycle so I have to be at 15% body fat...I cannot be fat under any circumstances. Period.
leocrossfit
New member
Today at the Barbell Club at my CrossFit box we started off with some Power Cleans so I warmed up with a set of 8 reps at 95 lbs. We had to do 6 sets of 3 reps at 75% of our 1 rep max so I put on 125 lbs and cranked out all 6 sets. Next up, we had to do 4 sets of 5 reps of back squats at 75% of our 1 rep max so I put on 175 lbs and cranked out all 4 sets. After the back squats, I had to do 5 sets of 10 steps of barbell lunges at 105 lbs. I put on the weight and cranked out all 5 sets. Finally, we had to do GHD sit ups and so I did 5 sets of 10 reps.
Here are my macros for the day:
Protein - 237.4 grams
Fats - 101.3 grams
Carbs - 46.3 grams
Net Carbs - 30.8 grams
Sugar - 11.3 grams
Calories - 2041.3 calories
Here are my macros for the day:
Protein - 237.4 grams
Fats - 101.3 grams
Carbs - 46.3 grams
Net Carbs - 30.8 grams
Sugar - 11.3 grams
Calories - 2041.3 calories
leocrossfit
New member
No workout today..resting up for tomorrow. Here are the macros for the day:
Protein - 250.3 grams
Fats - 97.4 grams
Carbs - 42.0 grams
Net Carbs - 28.6 grams
Sugar - 11.2 grams
Calories - 2037.1 calories
Protein - 250.3 grams
Fats - 97.4 grams
Carbs - 42.0 grams
Net Carbs - 28.6 grams
Sugar - 11.2 grams
Calories - 2037.1 calories
leocrossfit
New member
Today at the Barbell Club, I started off with some push press. I warmed up with 8 reps of just the 45 lb bar and then 8 reps with 75 lbs. Then after warming up, I did 6 sets of 3 reps at 105 lbs. After that, it was bench press and I warmed up with just the 45 lb bar for 10 reps. At that point I did 4 sets of 5 reps at 105 lbs. After that it was time for some sumo dead lifts so I warmed up with a set of 8 reps at 135 lbs. After warming up, I cranked out 4 sets of 5 reps at 235 lbs very easily. Finally I did 5 sets of 10 reps of evil wheels. Here are the macros for the day:
Protein - 246.7 grams
Fats - 91.4 grams
Carbs - 53.7 grams
Net Carbs - 32.9 grams
Sugar - 13.9 grams
Calories - 2014.2 calories
Protein - 246.7 grams
Fats - 91.4 grams
Carbs - 53.7 grams
Net Carbs - 32.9 grams
Sugar - 13.9 grams
Calories - 2014.2 calories
