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What To Do Next.... Pics (cutting/Bulk?)

crossy

crossy

Active member
As always thanks for looking in.

Ok, after a few months of dieting and hardwork im virtually at my goal weight which is 175 pounds at the minute i weigh 175.8. In my opinion i still need to cut some more but im confused on what to do. Im still carrying weight even though ive lost a fair bit of weight (At the end of april of this year i weighed 211.4lb). The thing is i want to start adding some muscle as i dont want to end up puney. Now do i bulk a little for say 6 weeks and then cut again or do i just stick with what i have being doing for the last few months and keep cutting? I dont know what to do for the best. If i bulked i was thinking at the end of that phase to do a ECA stack to help me cut up as i have seen that ECA has some amazing results with hardwork of course. But then another side of me says that i have lost this weight and im scared of putting it back on, dont know if that makes sense to anyone or not.

The only things i have used in this time are from AFstore (reccomended by Bunny) and the products i have used have been superb thus far. (T-Rex,PureCee,CardioBreze) (just ordered some SesaPure and Glurocell) Coming from the UK the ECA technically would be ilegal making me have some doubt (not alot though)

So my question is with my bodyweight/fat (unsure what i am at the minute?) should i cut or bulk then cut?

I was thnking if i posted some pics then maybe i would get some advice on what to do. Now im reluctanly posting these so be gentle please lol.

Sorry i dont have specific dates only months, i also dont have any pics from when i was 210ish which im pretty gutted about as i was a proper porker lol.

May (mid)

73289.jpg


June (Beginning)

http://img275.imageshack.us/my.php?image=june06dj5.jpg

July (Beginning)

http://img321.imageshack.us/my.php?image=july06om6.jpg

1st August

http://img364.imageshack.us/my.php?image=1001604xi7.jpg

http://img422.imageshack.us/my.php?image=1001606km6.jpg

http://img416.imageshack.us/my.php?image=legsaugustit7.jpg


Thanks

Crossy
 
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In my experince if you can cut down to 10%-12% bodyfat it's much easier to bulk and not pack on as much fat as opposed to starting at say 15%-17%. I'm not a fan of huge bulking and then cutting cycles, I wouldn't let myself get over 15% bodyfat; That's just my two cents.
 
awesome job losing 35 pounds man. I tend to agree with javaguru in that you should try to get your bodyfat down a little more before a bulk, you are probably right now between 16-18%. if you start to bulk here you could go back over 20% which would be depressing for you.

you seem like you have pretty broad shoulders so don't be nervous about being too puny. good luck
 
Thanks for the reply guys. Yes going over 20% would be a bit of a downer for me for sure.

Would running a ECA stack be ok for now maybe for 3 weeks?. The only downside i have read to the ECA is that when you come off your metabolism is pretty crappy and you have to eat super clean not to put anything back on again. I try to eat as clean as possible anyways but i dont think i could cut anything else of my diet at the minute as im eating around 2k cals a day. Ordered some Glurocell and SesaPure yesterday as i have heard they are very good combined, as im going on my holidays in a few weeks and will probably consume more than normal whilst im away for that week this was my main reason for buying them. When i get back is the time i am thinking of running a ECA cycle.

Thans again

Crossy
 
Crossy said:
Any answer me on the ECA question?

Thanks :)
Click to expand...
I don't see anything wrong with you using ECA, after all you are cutting! yep just make sure you eat clean when you stop taking it. Also you'll be tired when you stop.
 
Sorry for all the questions bro i just cant seem to find much info on the ECA stack only on eph itself.

When you say tired how many days/weeks is this for? is it all the time or just when it getes later? obviously needed to know for work purposes as i dont wanna get the sack as i wont be able to afford all this shit :)

Is 2k cals to much when i stop using ECA if i am only eating that when im not using ECA? or should i increase my intake a little when using ECA?

Thanks again

Crossy
 
I have just finished my 14 week cutting cycle. Using the carb cycle system 5 low carb 2 high days. In my experience after 7 weeks the bodyfat reduction slowed right down. Try having a week of eating normally, lots of good fats, dont go to overboard on the carbs but increase your calories, This should increase your testosterone levels, speeding up the metabolisem.

After the steady week, go back to the cutting plan, if after 2 weeks the progress stops again then go onto the ECA stack. I loved it my weights workouts were awesome, my morning runs could of gone on for hours,lol

But as mentioned when you come off them do it slowly, cutting the quantities, then maybe trying just caffeine for a few weeks whilst you stop the epherdrine.

Good luck mate.
 
Thanks for the advice.


man i love this site :).

I will become Platinum soon (i poor student spending all my money at AF at the min)
 
:) CROSSY!!!! Nice work my man .... :) I have been so busy I am sorry I didn't see this ... I'll give you my $.02 when I get home, still at work UGH :wavey:
 
It's entirely up to you broly. If you want a six pack but more muscle, you should bulk first, because cutting is always easier when you have more muscle. If youre just lookin for get shredded and arent worried about how long it takes to put on some mass, cut first, then do a "clean" bulk. Hard for someone else to tell you what to do because youre the only one who knows what you really want.
 
Crossy said:
As always thanks for looking in.

Ok, after a few months of dieting and hardwork im virtually at my goal weight which is 175 pounds at the minute i weigh 175.8. In my opinion i still need to cut some more but im confused on what to do. Im still carrying weight even though ive lost a fair bit of weight (At the end of april of this year i weighed 211.4lb). The thing is i want to start adding some muscle as i dont want to end up puney. Now do i bulk a little for say 6 weeks and then cut again or do i just stick with what i have being doing for the last few months and keep cutting? I dont know what to do for the best. If i bulked i was thinking at the end of that phase to do a ECA stack to help me cut up as i have seen that ECA has some amazing results with hardwork of course. But then another side of me says that i have lost this weight and im scared of putting it back on, dont know if that makes sense to anyone or not.

The only things i have used in this time are from AFstore (reccomended by Bunny) and the products i have used have been superb thus far. (T-Rex,PureCee,CardioBreze) (just ordered some SesaPure and Glurocell) Coming from the UK the ECA technically would be ilegal making me have some doubt (not alot though)

So my question is with my bodyweight/fat (unsure what i am at the minute?) should i cut or bulk then cut?

I was thnking if i posted some pics then maybe i would get some advice on what to do. Now im reluctanly posting these so be gentle please lol.

Sorry i dont have specific dates only months, i also dont have any pics from when i was 210ish which im pretty gutted about as i was a proper porker lol.

May (mid)

73289.jpg


June (Beginning)

http://img275.imageshack.us/my.php?image=june06dj5.jpg

July (Beginning)

http://img321.imageshack.us/my.php?image=july06om6.jpg

1st August

http://img364.imageshack.us/my.php?image=1001604xi7.jpg

http://img422.imageshack.us/my.php?image=1001606km6.jpg

http://img416.imageshack.us/my.php?image=legsaugustit7.jpg


Thanks

Crossy
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Crossy you look GREAT!!! Nice job on the weight loss! Keep in mind supplements are just that, supplement to your #1 Diet & #2 Training.
You are going to have to test that waters here b/c there is no one answer here that will guarantee doing it this way or that way will work for you ... and I call bullshit on the person who thinks they have it without being in front of your face seeing you train & eat daily, plus everyone is different.

I am interested to see what you have been doing for workouts and have you changed that since you've started (if you haven't, about 3 months is a good time to change some things no?)

Personally I do not like Ephedra & I hate the way it makes me feel, you can get the same results from other products that you have without the shakes, wired feeling etc, but if you wanna try it for you? By all means ... only THEN will you know how you react to it.

You CAN add lean Body Mass with minimal fat gain .. it's not easy for some but it is very possible. You're going to have bump the cals, make them clean & adjust the training I'd think but lets see what you've been doing/eating (remind me .. minor tweaks make a huge difference)

I cut ... then slowed added more mass and dropped sub 10%bf then decided I needed a break (& moved) so thus begun the 'DIRTY bulk' ... then cut again ... paid off :) but you MUST have a very strong mindset to do that .. people freak if they loose their abs, I ate anything & everything & lifted heavy when I lifted (6-8 reps) ... abs were nowhere to be found.

DO I suggest that? No, but I needed a refeed & a break from this lifestyle to enjoy the splendors of life with the BF, dinners, wine, cheesecake, plus I was moving etc ... :) All well worth it. (I don't think Sesapure existed yet & when I first started Cardio Breeze Didn't :))

Crossy said:
Ordered some Glurocell and SesaPure yesterday as i have heard they are very good combined, as im going on my holidays in a few weeks and will probably consume more than normal whilst im away for that week this was my main reason for buying them.
Click to expand...
VERY good reason indeed :) Glucorell and SesaPure should help greatly, I've had more luck with Glucorell, and I do not suggest popping them like pez on a big cheat, but I'd be lying if I said I have not.

I would stay adjust the diet & training NOW while you aren't too lean ... you may start to think ok, now that I feel puney, I wanna add size which means you gotta EAt & lift for it and that may mess with your head with the 6 pack becomes a 2 pack or disappear completely and you feel 'fat' ... NOT a good feeling ... but that's my $.02 ...
 
After a long haul of dieting it may be more beneficial for a clean bulk for a few weeks just to re jumpstart your bodys fat burning machine
 
Wow didnt expect all this advice. :) really appreciate it all and the time you take out to post this info up. A big Thanks!

Ok heres the score: this is what i am doing at the minute

First of all i have been doing the basic 10 reps 3 sets (trying to use my 10 rep maximum)
I use around 4 pieces of equipment for each body part sometimes 5. These vary from free weights to seated dipping machines,calf raising machines,shoulder press etc.

Monday:

Biceps,legs,abs

Wed:

Back,Shoulders,abs

Fri:

Chest,triceps,abs

For cardio i did until up to a week ago do some at the end of every workout for around 40-60 mins (various, bike,treadmill,crosstrainer etc)

This week i was supposed to to start HIT cardio on Tues,Thurs,Sat but on the Monday just gone i did legs and increased my weight on leg presses to 216lb because on previous workout i have not really felt anything the following few days, so ive been walking backwards down stairs etc due to me not being able to move my legs properly lol. They feel abit better today but still a little sore but not pain no gain right? :). Anyways i will be doing HIT from sat.

Diet:

Here is a example of what i generally eat i try to keep as close to 40/30/30 as possible.

http://img141.imagevenue.com/img.php?image=67748_todays_intake_553lo.JPG (click to enlarge when open)

Goals:

Without trying to sound to cliche like nearlly everyone i want to be leaner and abit bigger but having to choose between the 2 in prority i would have to say to get leaner. As you can see from the pics i am still caryying a high percentage of body fat and my initial goal was to shift that and get down to 175lb (which i am now under from yesterdays weigh in :)) My weight is still decreasing weekly at around 2lb a week going from the last few weeks.

The ECA is not really a big issue at the minute i wanted that to aid me if i did bulk. After reading all teh advice so far i think im going to keep trying to cut until i lose a fair bit more bodyfat and then decide when to bulk.

Supps:

I will stick with the supps i have been got for the time being. The PureCee seems to be effective for me i seem to have made bigger changes since i first started taking it from July to the beginning of this month than previous months May and June.

Supps i am using: (not inc fish oils,vits and Whey)

T-Rex,PureCee,Glurocell,SesaPure

After my holiday was thinking of maybe adding another 200-300 cals to my diet and doing a 5X5 and hopefully this will still be enough to cut.

Just a quick question what is a realistic time to lose another 4% body fat? I know this depends on diet/training etc but just a rough estimate would be handy so i know how to set my goals.

Anymore advice/critism will be gratefully received

Thanks a million Crossy
 
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If you are serious w/ your diet & training, it may take a week or two if you go dirty on your diet & then get back into it or change your diet significantly, but its fairly easy to expect 1% bf / week or there abouts - give yourself 8 weeks conservatively if you are making any big diet changes (2 weeks to accommodate the change & let your body catch up again) and 4-6 weeks of actual % dumpage.

ECA stack - personally - I used to build the stack myself- I"m w/ Buns - I don't like ephedra. There are so many good thermos available (e.g. T-rex or Cardio Breeze) that I don't see the need to try to build it yourself & deal w/ the more raw edge of it. It might be cheaper to build your own stack, but I personally find the stuff on the market to be sufficient.
 
Thanks Sassy.

I think its going to keep on doing what i have been doing until i get back from hols.

When i get back:

1: Change my diet slightly increase 200-300cals
2: Change workouts to 5X5
3: Aim for 13-14% (then when i reach that 11-12%)
4: Stop telling my family/friends about my workouts and diet as they think its a obsession which is probably a pretty fair assessment.
 
I have no other comments on your split at this time, but I would maybe shoot to hit 6-8 reps and bump UP the weights. You need to add more muscle IMO and 10 reps is to many, you should change it up ... (Thinking about my personal success here as well as change and what I've seen work for others)

I def. would change the cardio to more HIIT, sprints, plyo work etc., or add some in along with the steady state 40-60 minutes, which some consider ALOT .. Personally I love cardio but I am not using it to 'lose weight' ...

LOL about the legs... May help to so some light cardio to increase blood flow & oxygen to heal heel, make them 'less sore' or pop some aleve or IBpro ... or just enjoy it :) lol

I think you may need to bump your cals to at least 2100 .. the macros look good, but I cannot be so sure without seeing the ingredients... the longer the list the more processed. Watched for prepackaged or canned foods as well.

When are you eating your meals? Protein with every meal? Every 3 hours so you hit about 6 meals a day? of which Carbs Post Workout or trying to get them in around meal 1-4 leaving?

If you are cutting I do not think carbs in the last meal of the day is good unless you train at 9 pm then eat then go to bed... Protein & fat (no complex carbs pre bed) for me while cutting.

I think you have done well, enjoy your holiday & deff consider a 5 x 5. I would bump you cals now though .. you are going to need to be around ~2600 cals minimum (@ 175 lbs x 15 very generic figure) when trying to add size, and I am shooting low.

DO not be afraid of food or rewarding yourself or gettng 'fat' .. as long as you are here & posting I do not think that will happen :)
 
Thanks again.

I dont eat any tinned/prepacked foods everything is fresh.

The meals i eat

Breakfast 7.40am

Oats semi with skimmed milk
3 egg whites 1 whole egg

Snack 10.15am

Whey Protein Shake With Water

Lunch 12.15pm

Chicken with lettuce tspoon of light mayo 2 peices of wholemeal bread

Snack 2.15pm

Whey Protein Shake or some fish

5pm

Pre Workout/post Whey Shake ( i drink it through my workout)

get in around 7.30 8ish for gym

8-8.30

Baked potatoe
Piece of Chicken
Half Cup Of beans

I have a oranage and maybe a few peices of chicken/turkey about 10ish


I upped my cals a little today i managed to find tinned kippers 156 cals 21g of protein 0 carbs. So i was thnking of adding a couple tins of this to bump up my cals?(checked ingredients and its clean)

Going the gym soon so i will try increased weight and lower reps tonight to see how it goes, triceps and chest (fav workout).

Sorry for all the questions i just wanna get this shit nailed so i make as little mistakes as possible.

Thanks again

Crossy
 
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Making 'mistakes' is part of learning what does and does not work for you :) Try not to consider it a negative thing :)

I've never had kippers I remember googling them when you 1st mentioned them :) Have a great Workout :)

I LOVE that you have a during workout shake .. I dig those :)

There is nothing wrong with eating an orange, but I would get that in early if you want it and leave last meal to the a few pieces of chicken/turkey with a healthy fat, or just the meat :)
 
Kippers smell i ate them earlier before i went out i just came in and the place smells like fish, the missus is not to pleased.

Anyways workout.

I think i may have underestimated myself a little, i increased my weight on everything i did tonight. I added almost 40lbs to my bench and pretty much bumped around 20-30lb to other exercises i did 3 sets 8 reps of virtually everything apart from when i reached technical failure a few times on my last sets. Really happy with the way tonights workout went feel really good.

Thanks again for the advice think i might add a little more next week as i felt comfortable with a few of the things i did especially the dip machine up to 214lb i need something to tie me to the machine though as it was lifting me a little when i was raising the missus had to hold my legs down felt a right dunce. Or maybe i could just actually the proper dip bars.

Downside of today:

Increasing cals meant more food i was so bloated before i went the gym and still a little now. I got to go eat again now before it gets to late and i aint hungry (8pm ish here) I might just start adding 2 scoops of whey instead of the 1 to my shakes to increase cals.

Crossy
 
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A 200-300 cal increase should not bloat you that bad eek ...

Feel better. Drink water, even though you feel bloated...

Great job on the workout :)
 
Thanks Bunny.

Ok this is basically turning in to my journal so a little update to keep tabs on the dates for myself.

Not measured my waist in a fair few weeks so i did this morning and its down from 34" from the last measurement to 32" and a quarter. Total loss just under 4" so far.
 
Crossy said:
Thanks for the reply guys. Yes going over 20% would be a bit of a downer for me for sure.

Would running a ECA stack be ok for now maybe for 3 weeks?. The only downside i have read to the ECA is that when you come off your metabolism is pretty crappy and you have to eat super clean not to put anything back on again. I try to eat as clean as possible anyways but i dont think i could cut anything else of my diet at the minute as im eating around 2k cals a day. Ordered some Glurocell and SesaPure yesterday as i have heard they are very good combined, as im going on my holidays in a few weeks and will probably consume more than normal whilst im away for that week this was my main reason for buying them. When i get back is the time i am thinking of running a ECA cycle.

Thans again

Crossy
Click to expand...


If it aint broke dont fix it! Is there any reason for you to mix things up (ie.. fat halting, etc)? Do you do cardio?
 
Crossy said:
Increasing cals meant more food i was so bloated before i went the gym and still a little now. I got to go eat again now before it gets to late and i aint hungry (8pm ish here) I might just start adding 2 scoops of whey instead of the 1 to my shakes to increase cals.

Crossy
Click to expand...

Yes Id reccommend 2x scoop 2x a day, on workout days. Also, do not worry about the bloat. Bloat, water retention, etc... can all be taken care of within days with caffeine (or another diuretic) and carbohydrate restriction. Dont confuse bloat and fat because it can hold you back (mentally).
 
Thanks for the input bro, everything is apprecitated.

The main reason i am wanting to change a few things is to to put more muscle on. The weight is not a issue at the minute as its still coming off every week around 2lb a week at the mo and bodyfat seems to be dropping aswell.

Yesterday was the first day i have bloated since i started but it was the first day i tried to cram a little more food in. As you suggested i will intake more scoops as i need to bump my cals 300-400 more as suggested by Bunny. I knew they were on the low side but wanted to get them up with real food but its just not happending for me that way. Will give it a go startinf from monday and see i fair next week. Mentally at the minute im on a high its the slimmest and fittest i have been in years, im lifting more now than ever, everyone i know keeps commenting on how good i look so everything is cool. If anything i am probably over excited and have gone from being a fat lazy ass to never wanting to be out of the gym and talking about it lol.

As for cardio im doing HIT from next week tues/thurs/sat. Up until last week i did a fair whack on cardio due to me wanting to burn alot of flubber off me. But now even though theres still alot to get off (see latest pics on page 1) i am wating to add some muscle at the same time as cutting.

Anyways im off out for the rest of the weekend visiting family, so everyone havea good one.

Thanks again

Crossy
 
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Crossy said:
Mentally at the minute im on a high its the slimmest and fittest i have been in years, im lifting more now than ever, everyone i know keeps commenting on how good i look so everything is cool. If anything i am probably over excited and have gone from being a fat lazy ass to never wanting to be out of the gym and talking about it lol.

Crossy
Click to expand...

Well it must be working for you. Keep up the good work!
PF
 
Cheers :)

Another day another log:

Legs and Bicep today:

Increased everything again. Leg presses up to 275lb (the first one was a right bastard) but once it got goin it was cool. Included more weight and exercises to my routine for biceps, really felt them working today. Calf raises i added a shit load of weight 165lb total on the seated calf raises and 297lb on standing again really felt them working. HIIT tomorrow pm. And on wed (worst day for me, back day) going to look for another routine as im really hating the one im doing now for back. any ideas?

Edit: A quick note on the cal increase. I have decided to increase cals by adding more Whey to my shakes hopefully this will work for me as i cannot face eating when i am not hungry. WIll see over the next few weeks.

Crossy
 
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Tonights workout went alright but i hate doing back so have asked a PT there to book me in for a couple of hours to get my back routine sorted (Paul Robinson, dunno if any of you have heard of him http://www.bodybuildinginternational.com/) hes one of the nicest guys i have had the pleasure of meeting)

First thing is first.

Weighed in at 1lb heavier than last friday ? dunno what that is about i really didnt wanna put weight on just yet. Will this be due to the increase in cals and the heavier weights?

Thanks again guys and gals

Crossy
 
You will see fluctuations daily in the scale (if you weighed yourself daily). If you're eating as you should be, to correlate with your training [and are not undereating where your body is storing what you do consume for a rainy day b/c it thinks it's starving], you are (hopefully) building muscle. This may (most likely) make the scale go UP, then it should decrease as you lose bodyfat. Remember, a drop in the scale does not necessarily mean you are losing fat.

How do you feel? How do your clothes fit? What is your bodyfat? Do you track it? Ask the trainer to do it for you so you can have another method to gauge your progress, NOT relying on the scale :)

Happy Training. I :heart: training back ... :D
 
I feel good in most of my workouts. As for my clothes i have to give most of them away and buy new as they are way to big for me. I dont feel i undereat as i never feel hungry my cals have currently gone up to around 2200-2400 and as close to 40/30/30 as i can get. Downside is i havent done cardio for over a week :( last week as i said my legs this week no excuse apart from working abit late and feeling shattered when i got in. Off tomorrow so heading down the gym for a couple of hours cardio to try and make up for lost time. As for body fat i havent measured it since i started and i have not a clue what i am now. How reliable are callipers?

Thank you

Crossy

Pic of back June

http://img24.imagevenue.com/img.php?image=55651_100_1516_481lo.JPG


Pic Of Back August

http://img136.imagevenue.com/img.php?image=55490_100_1642_495lo.JPG
 
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I wouldn't go gung ho on cardio hun. Just try NOT to put it off, or shoot for 3-4 days.. pump out some HIIT in 20 minute & you're done. Looks like whatever you are doing is working since all your clothes are too big for you! That's AWESOME! Not for your wallet, but for you :) Great work :D

If you get someone who knows what they are doing to pinch you, a 7 or 11 pt pinch can be pretty helpful in tracking your progress. I worry more abou tthe drop in the actual skin fold mm's then the bf% itself. But I am (or was) pretty consisitent with my diet, training & who did the bf .. same person everytime, same time of day, same workout the night before (i.e. I avoid legs b/c the following day tmine are usually still pumped & full from the previous days workout) etc, to minimize operator error.

I have digital calipers that I don't use anymore, but it's pretty hard to do a tricep pinch on yourself IMO, at least when it comes to accuracy. Capliers are better than nothing, and definitely better than the scale.
 
Cheers Bunny your a star.

Will hold out for another week as i only introduced the higher cals late last week and heavier weights. Will see what happens on the scales on friday and then again the following friday maybe it will give me more of a clue to what is happening.

Also forgot to add i weight myself 3 times a week mon-wed-fri.

I genreally have been losing 1-2lb a week. Mondays weight is normally the same of slightly heavier than previous friday, wed a little lighter and friday normally when i see the biggest diffrence. Only once before tonight have i weighed in and been heavier than the previous time i weighed myself and that was only a few ounces this time 1lb, just worried me a little as i have added seaspure and glurocell to keep my weight at least level.
 
Look at your delt, lat & lower back development! Crossy NICE WORK!!!
Looking GREAT!!! You can even see a "V" taper starting & the love handles shrinking down to NOTHING! Fantastic! :D

DO NOT worry about the no cardio thing, just get some in next week & make that your goal, to not skimp on cardio :) And don't worry about the scale ... by those pics alone you can SEE your progress ...

Keep up the great work!

:beer: << PROTEIN SHAKES!
 
yeah im glad to see the love handles are starting to go a little :).

Cheers again Bunny your advice is always great and has helped me non stop even before i started posting on here.
 
Crossy said:
yeah im glad to see the love handles are starting to go a little :).

Cheers again Bunny your advice is always great and has helped me non stop even before i started posting on here.
Click to expand...
Glad in anyway I can help ... Sorry I had to do this... :)

Happy Training! You should start loving back .. it's doing you good !!!

Check this out peeps! Side by sides for those that can see 'em :)

June
06_06_crossybackdoublebi.jpg

August
08_06_crossybackdoublebi.jpg
 
Man i had the pictures but i coudlnt really see the diffrence until there side by side like that. Made me smile anyways :) Just have to keep progressing its nice to see a diffrence.

My missus has been with me everytime i have been, she was slim anyways (not much muscle though) and just went to give me encouragement in the gym. She has rarely whined or moaned. She has made changes imo but she is very modest and i dont think she realsises the changes. Pitty as we never started a log for her as she was dead set against it for herself.

She said not to post them up or she would snap me in half, but sod it.

http://i91.photobucket.com/albums/k293/CrossyX/100_1630-1.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_1631.jpg

Crossy
 
Weekeds nearing and i want to try and get sorted with my cardio side fro monday. I was thinking 10 X 60 second sprints at 100% effort and 2 mins rest between each sprint. Is this enough? any suggestions?

Thanks
 
Crossy said:
Man i had the pictures but i coudlnt really see the diffrence until there side by side like that. Made me smile anyways :) Just have to keep progressing its nice to see a diffrence.

My missus has been with me everytime i have been, she was slim anyways (not much muscle though) and just went to give me encouragement in the gym. She has rarely whined or moaned. She has made changes imo but she is very modest and i dont think she realsises the changes. Pitty as we never started a log for her as she was dead set against it for herself.

She said not to post them up or she would snap me in half, but sod it.

http://i91.photobucket.com/albums/k293/CrossyX/100_1630-1.jpg

http://i91.photobucket.com/albums/k293/CrossyX/100_1631.jpg

Crossy
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:FRlol:snap you in half ... atta girl! We'd love to have her over on women's if she needs any help, send her on by :)

Looks likes she added some muscle.. slim girl .. looking good :) Great to have support eh?

:)
 
Yeah im gonna send her to read the womens forum as shes looking at changing her routine also she wants to concentrate on her legs and bum a little more.

Anyhow what do u think of the HIT regime? to much,to little?

Thanks again
 
Crossy said:
Yeah im gonna send her to read the womens forum as shes looking at changing her routine also she wants to concentrate on her legs and bum a little more.

Anyhow what do u think of the HIT regime? to much,to little?

Thanks again
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You meal to sub in for cardio? Then perfect ... 3-4 days HIIT fine. You can do 3 days HIIT and 1-2 days moderate cardio to switch things up.

Here is link to my *new log* . The 1st post has a link to some suggestions for diet, training and HIIT .. check out the HIIT :)
 
Crossy said:
Weekeds nearing and i want to try and get sorted with my cardio side fro monday. I was thinking 10 X 60 second sprints at 100% effort and 2 mins rest between each sprint. Is this enough? any suggestions?

Thanks
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Sorry bunny i meant this u must have missed it :) But ile go check that link

Ta
 
Crossy said:
Sorry bunny i meant this u must have missed it :)

Ta
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Whoops ... I did...

I would do a 5 min warm up & 5 minute cool down.

I do my sprints on a track or similar. If you mean that, I would suggest doing Progressive sprints (start of at a jog ... then run ... then sprint ... run through the sprint [you should use markers to judge yards .. I can use my clothes or water bottle or garbage cans etc...] & your walk back is your rest :))

If you mean intervals on a piece of cardio equipment, again 5 min warm up 5 min cool down. Aim for 20 minutes of intervals. Work UP to 100% but get the HR up to 75-80% for sure.

Try 10 cycles (60 seconds at your hardest + 60 seconds active recovery= 1 cycle) do that 10 times you got your 20 minutes. You bust your butt hard enough you shouldn't be able to do any more than that ... be sure to cool down, then stretch :)

Start there ... you may even wanna start with 30 seconds as hard as you can + 60 seconds recover & go from there :) Not sure if the 60/60 at 100% will be too tough for your 1st time really killing it ... test the waters :)
 
I cannot wait to try this shit out for a few weeks. I will prob start at 30 secs on monday and see how i fair.

Ur a star and i would give you more Karma but it says i cant.

TY

Crossy
 
Crossy said:
I cannot wait to try this shit out for a few weeks. I will prob start at 30 secs on monday and see how i fair.

Ur a star and i would give you more Karma but it says i cant.

TY

Crossy
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LOL Thanks Cross :)

I get very creative with my cardio ... :D You will fair well I'm sure, but remember to *push* yourself hard that 30 seconds you are *ON*. There are times when I do Intervals on the Step Mill & after 10 minutes I took a shower on that sucker lol
*DRENCHED*

Keep up the great work :)
 
Fridays workout was actually shit. Gutted as i have been looking forward to todays workout all week (chest/triceps/abs). I have been pretty sore all week especially back probably due to me increasing the weight i have been lifting. Had a 5 min warmup on the rower and then went strait for dumbell presses nearly dropped the weight on my head (literally), for some reason i couldnt push the same weight as last friday so had to drop down a few kg`s which pissed me off to start. Felt really tired and weak throughout workout managed to get through it i had to drop weight a couple of times and some sets didnt even finish i felt so fatigued. I left abs (worked them twice this week already)and thought well i might aswell give HIIT a little whirl on the bike. Jesus Bunny you werent wrong about me been optimistic with the 60 seconds and 2 mins rest. I managed a whole 4 X 40-50secs :rolleyes: (bike level set to 15 during the 40-50 seconds) at 100% with 2 mins rest. Next time it will be diffrent as im sure i will be alot fresher :). Good point today, that weight i put on from monday-wed has gone and them some (another 1lb) so 2lb gone since wed so im pretty happy about that. I now weight in at 173.8lb.
I came home and a wicked stirfry though (healthy of course) so feeling a little better ;)
Anyways enough of my bitching today, i will just have to look forward to a better workout monday.

Crossy
 
Todays session was average failed on a few final sets. Nothing really to report. Weighed in at around 6oz heavier than friday but always the same on a monday if not more. Looking forward to HIIT tomorrow. Goals for the week to maybe lose around another 2lb and kill the HIIT (yeah right). Feeling a little weak in the last 2 workouts strengh does not seem to be the same as previous week. Will keep plodding on and see what happens again through the week.

Crossy
 
my last meal is about 2ish and its a protein shake, and then i have a pre-workout shake about 10-20 mins before i go. But today i had a late lunch and ate around 3.15ish 2 peices wholemeal bread, chicken, lettuce. Would it be wise to add something before i go?, maybe to my shake?

Ta Crossy
 
Crossy said:
my last meal is about 2ish and its a protein shake, and then i have a pre-workout shake about 10-20 mins before i go. But today i had a late lunch and ate around 3.15ish 2 peices wholemeal bread, chicken, lettuce. Would it be wise to add something before i go?, maybe to my shake?

Ta Crossy
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If you feel your energy or strength is down, you can add some more complex carbs just before your workout or in the meal preceding your workout. Your body is probably just adjusting to the change in reps, next week should be better :)

Have fun with the HIIT :)
 
Crossy said:
Thanks Bunny.

Maybe add some dextrose pre-wokout? to my shake?
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Not too sure on that ... usually I thought PWO shake would consist of Whey, dextrose & maltodextrin, depending who you talk to.

Feel free to experiment though :)
 
Crossy said:
Thank You.

Another quick update with front pics. Not to much change on the front unfortunately

How do you get them small like you did to the others? :)

Sorry to keep posting these pics they are for when i start my log/journal when i get back from my hols.

Crossy
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Im just THAT good :)

Never apologize for posting your progress photos
 
I wouldn't even suggest a cutting cycle, just dieting. Then run a nice bulker when you're happy with your bf% great progress
 
Thanks bro :)

A little while off yet being happy with my BF% its getting there gradually. I really want to get around 11-12%.

Crossy
 
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Man its going from bad to worse. Didnt even get to go the gym today due to a millions and on eother things. My diet went to shit today, i didnt eat crap just didnt eat enough. Basically all due to unforseen circumstances. Holiday this tuesday for a week so i wanted to get as low as possible. not going to happen lol. Gonna have to try get there tomorrow if its possible.
Upside of today whilst out getting some stuff for my holiday i got some new clothes. 34" was way to big so measured waist and im back to 32" (4" loss so far from waist):) See what i am a week on tuesday when i get back from vacation :rolleyes: Im praying the Glurocell and SesaPure is going to work for me whilst away.
 
Todays update.

Training went really well today so happy as larry :) Took my time on each section and really focused on the group i was working. I weighed in at 170.8 how the fuck that happend i will never know after missing the gym on wed i thought i would defo be heavier especially after my diet on one of the days this week went abit tits up. But some how 3lb since monday has gone. :) Going again tomorrow as im on holiday from tuesday so trying to get more in before i go let myself ago a little for the week.

Crossy
 
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Maybe the GlucorellR and the SesaPure? Hopefully it will work this while im away :) Last thing i want to do is throw my hard work away.
 
Depending who you ask, you have to eat ~3500 cals = 1 lb fat gain. If you are active, make many health conscious choices, but enjoy yourself, drinking plenty of water, you will be fine for ~2 weeks. You may get bloated, feel 'fat', etc, but after a week of clean eating you will be back to normal.

IMO the glucorell with help with the carb overload & sesa with with caloric excess. But still be conscious of what you do eat & be ready to feel the effects from overdoing it. IT will happen either way ... Just do NOT overthink it & enjoy yourself.
 
Weighed in today and have added just under 4lb which is prob alot for a week but not to bothered as it was a holiday and i will rid that in a 7-10 days with the ratio i have been losing it at from previous weeks. My missus lost weight typical lol.
 
Training was super today felt strong was in there a good couple of hours. Biceps and Chest and had enough energy left to do 20 mins x-trainer and then another 20 mins HIIT on the X-Trainer 50 seconds at 100% at level 12 with 2 min intervals at slower pace. Loved it.
 
First, I want to congratulate you on your success. Keep it up. The progress you have made is tremendous.

I am in a similar boat as you. I am trying to lose body fat and put on mass as well. I have one of those BF% scales, and according to that I am in around 22%. Too high for my liking.

I'm not trying to hijack your thread, but Bunny, you seem to know a lot. I have a M W F weight routine (full body) and Tu, Th, S cardio (running, pushups and abs) routine.

Is it best to cut back on the calories I eat on cardio days, and go heavy on days I lift weights if the goal is too lose body fat and gain mass?
 
thedpro said:
I am in a similar boat as you. I am trying to lose body fat and put on mass as well. I have one of those BF% scales, and according to that I am in around 22%. Too high for my liking.

I'm not trying to hijack your thread, but Bunny, you seem to know a lot. I have a M W F weight routine (full body) and Tu, Th, S cardio (running, pushups and abs) routine.

Is it best to cut back on the calories I eat on cardio days, and go heavy on days I lift weights if the goal is too lose body fat and gain mass?
Click to expand...
Here is something about the scale ...

http://www.elitefitness.com/forum/showthread.php?t=493266&highlight=tanita

:D

How long have you been doing the MWF split?
Is it working?
What's your diet?
What are you doing for cardio?
You can zig zag the cals if you'd like, but no real reason to cut cals unless something stopped working ... or maybe a carb rotation.. I'd like to see what you have been eating & start there.

Feel free to start a thread to get some feedback from others as well.


:)
 
*Bunny* said:
Here is something about the scale ...

http://www.elitefitness.com/forum/showthread.php?t=493266&highlight=tanita

:D

How long have you been doing the MWF split?
Is it working?
What's your diet?
What are you doing for cardio?
You can zig zag the cals if you'd like, but no real reason to cut cals unless something stopped working ... or maybe a carb rotation.. I'd like to see what you have been eating & start there.

Feel free to start a thread to get some feedback from others as well.


:)
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http://www.elitefitness.com/forum/showthread.php?t=504849

that is the new thread I started. (didn't mean to jump in on this thread)
 
damn bro congrats on the progress man, crazy difference dude. Keep that shit up man, you guys motivate me. Bunny, wow you got all kinds of helpful tips and feedback, I've learned alot just from these4 pages.
 
tfuray said:
damn bro congrats on the progress man, crazy difference dude. Keep that shit up man, you guys motivate me. Bunny, wow you got all kinds of helpful tips and feedback, I've learned alot just from these4 pages.
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Happy to help :)
 
Dude Bunny is like the jesus of fitness. You ask you get a answer. When i first joined this site i was just browising shit. Then about 11 months later i just found it again in my favs i read Bunnys post on all her problems she had and the changes she made to her life and it was truely inspiring that someone could go through so much yet look on the positive side of life. It was one of the main reasons i decided to change the way i lived my life. People dont realise how much living healthy can change your life its mroe than just about losing a few pounds. I post alot on here and i praise Bunny whenever i can for the effort she puts in on this forum. Bunny gives advice and inspiration, its not just about giving abit of advice here and there she has truely changed my life for the better. (sorry i didnt want this to sound kiss ass but there was no other way to put it) :)
 
Oh and while im here (sorry Crossy), Bunny, what do you recommend for anxeity... I sometimes feel like im going to get a panic attack but it usually subsides (ive only had one, about 6 months ago). Ive started a new job, and moved, and some other stuff, so I guess im having some stress.
 
In all fairness m8, if you would have read some of the other posts i have done you will notice that i am joining on monday as a plat (due to all the help i have received) the delay has been due to me being a student.

Maybe i miss read? I thought you wre having apop at me being non plat?
 
Crossy said:
In all fairness m8, if you would have read some of the other posts i have done you will notice that i am joining on monday as a plat (due to all the help i have received) the delay has been due to me being a student.

Maybe i miss read?
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I wasnt hassling you... I was saying it because im non-plat :o

PF

Sorry for the thread-jack .... i gave you some greeen to make up for it.
 
No worrys bro i miss read :)
Anxiety i would go to the docs i have had the same probs in the past due to circumstances in my life. It helped just talking shit through :)
 
Crossy said:
No worrys bro i miss read :)
Anxiety i would go to the docs i have had the same probs in the past due to circumstances in my life. It helped just talking shit through :)
Click to expand...

Its really weird though... I can be sitting on the train and feel my heart start racing and breathing start to falter............. ............. and then it passes ;)
 
Bro anxiety can happen at any time. I suffered when i was younger 15-17ish, It would happend for no apparent reason. I got serious bouts of it aswell, since then its happend a handfull of times i did take medication for a while but i just didnt feel right taking it as the majority of the problem is physcological. If your under a little stress that is probably the cause give it a couple of months and you will probably see a diffrence :)
 
ProtienFiend said:
Oh and while im here (sorry Crossy), Bunny, what do you recommend for anxeity... I sometimes feel like im going to get a panic attack but it usually subsides (ive only had one, about 6 months ago). Ive started a new job, and moved, and some other stuff, so I guess im having some stress.
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I have been on plenty of anti's in the past and let me tell you, it is NOT good to become dependant on a little pill that will make you all better. Life is full of stresses... work, school, body, mind, family etc.... I used training as my outlet for so long. I took some time off and wow did that make me MORE tense.

Honestly, I started getting deep tissue massages and pampering myself a little bit, getting back in the gym after my recent 4 weeks break helped tremendously. I always recommend running it by a doctor but BEWARE of those that just wanna give you pill and see the next patient ... Like Crossy said, talking things through can help a great deal if you can find someone to confide in.

I still have panic attacks, they aren't fun but I am happy when they are over, that's for sure. If you'd like to talk more PM with with specifics as to why you are stressing out and I'll try to help, maybe you just need to get it out...
 
Crossy my hair was long straight blonde & think before I got sick... it came back read thick & curly on it's own .. I am not changing it :D

ProtienFiend said:
Holy.... So jealous of your bottom half :evil: (for being 215 thats a compliment ;) )Not even clen / ECA???
PF
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Thank you. I have never used an "ECA stack" no, by the time I considered trying it it was banned in IL and probably a good thing, Ephedra made me wired (when they used it in all those fat burnes back in the day) and I hated the way I felt. I would Never touch clen or any AAS... I simply cannot and choose not to. Thanks for the compliment though, I'll take it :D
 
*Bunny* said:
I have been on plenty of anti's in the past and let me tell you, it is NOT good to become dependant on a little pill that will make you all better. Life is full of stresses... work, school, body, mind, family etc.... I used training as my outlet for so long. I took some time off and wow did that make me MORE tense.

Honestly, I started getting deep tissue massages and pampering myself a little bit, getting back in the gym after my recent 4 weeks break helped tremendously. I always recommend running it by a doctor but BEWARE of those that just wanna give you pill and see the next patient ... Like Crossy said, talking things through can help a great deal if you can find someone to confide in.

I still have panic attacks, they aren't fun but I am happy when they are over, that's for sure. If you'd like to talk more PM with with specifics as to why you are stressing out and I'll try to help, maybe you just need to get it out...
Click to expand...

Nice post. I definitely agree about the time off. While it might be the most tempting thing to do.... its definitely the worst, because you have no outlet for that stress/anxiety. Getting back into the gym during hard times will definitely even you out a bit.

PF
 
*Bunny* said:
Crossy my hair was long straight blonde & think before I got sick... it came back read thick & curly on it's own .. I am not changing it :D

Thank you. I have never used an "ECA stack" no, by the time I considered trying it it was banned in IL and probably a good thing, Ephedra made me wired (when they used it in all those fat burnes back in the day) and I hated the way I felt. I would Never touch clen or any AAS... I simply cannot and choose not to. Thanks for the compliment though, I'll take it :D
Click to expand...


Yea checking out your progress thread I would have assumed you were on some kind of fatburner/supplement. Truly amazing progress.
 
Great Chatting Guys :) Thank you for the smiles tonight! LOL If you need anything PM always open ... just give me a sec to answer :). I gotta crash, training 7 am :D I hope lol
 
Yeah i need to crash to i feel like shit. 3.30am been out with family and over ate (just after my holiday :() feel bloated so gonna sleep this shit off go the gym and hammer it for a couple of hours tomorrow.
 
Ok session today. Back/abs and a little cardio.

lost 2lb in 4 days though so happy with that, nearlly back at the weight i was before i went away :)

Crossy
 
Good session today abit of a mixed bag. I done my normal routine but as im moving to the 5 X 5 shortly and i have never done squats (i know im ashamed) so i had a little play around with Dumbbell squats, Dumbbell Presses, Pedley Rows. My god i could hardly walk down the gym stairs. The squats felt really good. I got a appointment next thurs with the PT and hes gonna go through techniques and teach me the proper way to squat/dead etc.

Weighed in at 172lb lost all my holiday weight and a little more in less than a week :). Happy to say the least.

Crossy
 
Crossy said:
Good session today abit of a mixed bag. I done my normal routine but as im moving to the 5 X 5 shortly and i have never done squats (i know im ashamed) so i had a little play around with Dumbbell squats, Dumbbell Presses, Pedley Rows. My god i could hardly walk down the gym stairs. The squats felt really good. I got a appointment next thurs with the PT and hes gonna go through techniques and teach me the proper way to squat/dead etc.

Weighed in at 172lb lost all my holiday weight and a little more in less than a week :). Happy to say the least.

Crossy
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^^ POP QUIZ.. tell me how that is possible? Crossy ONLY has to answer please...
 
Cheers :)

I was suprised myself. But a nice suprise non the less. I havent changed my diet any and if anything i actually added a little as i had a Indian meal on sat night with my family. ive decided even though im nowhere near the bf% i want im gonna do a little bulk (if there is such a thing) gain some muscle and cut again maybe the bf will come off alittle easier as its getting pretty stubborn to shift even though my weights still going down. What do you guys think?

Crossy
 
Lookin' good man! I really like these logs.. I'm gunna create one myself I Think... :)
 
Cheers m8 :). Yeah they are a good idea. I have to start a proper one myself as soon as i sort out my new training program.

Not a training day to day but i feel like i have been ran over by a car. My legs, arms and back are killing me, which im loveing as i havent felt like this in a little while after training.
 
Ibprofeun helps :)

I bet to differ you look leaner and your waist is smaller.. look again :)

see
Best I could do real quick, side to side showing
pic 1 - pic 2
Pic 2 - pic 3
& overall
Pic 1 - Pic 3


cross_COMPARE.jpg
 
Thanks Bunny yeah i can see a i little diffrence when the photos are next to each other like that but i still want to a better improvment next month. I was going to do a 6 week bulk (clean) but im unsure whether to or not. I just feel im not getting any stronger. Maybe i will just stick to what i am eating and then still do the 3 X 5 or 5 X 5. Any ideas?
 
WOW!

that's a GREAT improvement... huge reshaping overall... much more mass up top where it belongs.. that's awesome!!

Read up on the 3x8 or 5x5 routines if you're interested in lean bulking if you haven't tried this style of training it'll keep you improving without a doubt.
 
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