Oh nice! Thanks Ted! I didn't knew we should split cardio!
So since I did 75 min (37.5min), I will go from 40min twice, so 40 min before breakfast and 40 min right after training, no shake in between.
Eric
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Oh nice! Thanks Ted! I didn't knew we should split cardio!
So since I did 75 min (37.5min), I will go from 40min twice, so 40 min before breakfast and 40 min right after training, no shake in between.
Eric
Week #11, I'm at 194.8lbs, so I've lost 0.6lbs. Got on the scale today cause tomorrow I won't have access to my regular scale. Yesterday's fat free day helped a little but not enough. Like I said previously I will diminish overall fat consumption and will keep Saturdays 'open' for last minute fat-free days.
Will post the diet soon.
I'll do 40min cardio x2 everyday.
Eric
The diet I will keep till the end when not doing fat free days:
Meal #1 : 3 pastured eggs* + whey + fibers
Meal #2 : Whey + fibers + either 1 egg* or 50g avocado or 1/2T of EVOO
Meal #3: 200g red meat + vegetables
Meal #4: Whey + fibers + either 1 egg* or 50g avocado or .5T of EVOO (No fat when PWO)
Meal #5: Chicken + vegetables
Meal #6: Whey + fibers + either 1 egg* or 50g avocado or 1/2T of EVOO
I cook the meat and chicken into 1-1.5T of coconut oil.
*Eggs are from my farmer, they are bigger then regular large grocery eggs, instead of the usual 50-60g, they are 60-75g.
I drink about 5L of water everyday, might have 2T of organic lemon juice in water. I noticed since I take caffeine that I drink less water, I usually go near 6L per day in summer normally.
Caffeine before cardio and before training.
Training is 5x per week, because strength is substantially going down since sick, I changed my routine but kept the same exercises, same volume, reps are between 6-10 in average excepts a few odds sets, legs is 8-20.
I went from hurting myself trying to keep the same weights and reps to a more 'safer', slower, lower weights but pin point training, near failure. I have no need to go crazy hard on my training when dieting, the goal is to keep muscle and not building some, this is for when not on a diet. Still I train much harder then a 'normal' member in a GL.
Eric
Add in fat free days and stay consistent. As an example start with one fat free day followed by two regular days and repeat(for the entire week). Then if you stall go one fat free day followed by one regular day and repeat. Then go two fat free days followed by one regular day etc. You don't leave saturday open you follow a consistent plan. Saturday is normally the day to have a cheat meal. Also do not reduce fat in your regular days leave it the same...use the fat free days to reduce overall calories. Its a mistake to reduce calories on regular days and then use fat free days as well...next thing you know you are eating 500 calories every day...not good.Quote:
Originally Posted by TT Eric
P
I stand corrected once again!
Thank you Ted for your patience and help/direction, I really appreciate. I will do that, Wednesday and Saturday of this week will be fat free days and will see from there.
The principal reason I wanted to cut some fat on the regular diet is because those who are not allergic to nuts gets 1T of PB with their shakes, so only 7-8g of fat vs the 1T of EVOO which is closer to 15g, don't you think I'm having to much fat with those shakes ?
BTW sometimes I'm having 1T of EVOO, but most of the time I prefer having 50g of avocado + 1 egg, which is also around 15G of fat, seems healthier and taste better then just plain EVOO, is that ok ?
Thanks again.
Eric
That's fine...you can do 1.5 Tbsp nut butter to make things more consistent.
P
I always diet in summer because I enjoy doing cardio with the sun and beautiful nature, but it's a double edge sword cause every year I miss the RIBFEST we have in Ottawa, I have 1KM of BBQing ribs and chicken basically from my home to my gym, almost everyone in town have their plates, it smell ribs everywhere, even in my building's elevator and EVERY year all I can do is walk through this when I do my cardio and go to the gym and SMELL/BREATH it as much as I can, because it's all I can have.
It's also a festive time, lots of birthdays, so I cook a lot of food and desserts for other people, I always have to keep in mind while I prepare the food: ''Don't even lick your fingers'' LOL
And it's also the time my farmer comes up with fresh organic strawberries (and soon raspberries and blueberries), I prepare them, remove the stalks and freeze them for September, without enjoying them fresh!
I bet it's the same for you Ted since you prepare for the Nationals, unless you still can have some carbs because you are leaning better then me.
I hope it will be worth a few extra points on the scale tomorrow! :)
Eric
I have my cheat meal once per week so I dont miss out on much...it lasts for a couple hours and after that im happy to diet again.
P
A couple of hours ? Maybe I'm missing something.
My cheat meal, is done pretty fast, I do not have a huge stomach, usually 15-20min. I have to choose wisely cause there is not much room there, even if I plan to eat many things, I end-up eating very little, like a cup of rice with chicken and a chocolate bar and I'm full, or the other day I've cooked chocolate chips cookies and was able to eat 8-9, nothing else could get in...
My cheat meal is my 5th meal of the day and even though it's not 'excessive' I cannot take my 6th meal of the day (the shake). If I try to shove more food, I end-up with stomach pain and will have a hard time sleeping.
When Steve says he ate 3 x 12'' at subways and 6 cookies, I'm like WTF, one 12'' and I would be done until the next day lol. I use to eat a lot when I was 20, like my usual lunch was a whole chicken and 1kg of yogurt, but not anymore. I think eating clean all year round killed my capacity to eat a lot.
What I was trying to say, is sometime, I will need to plan a diet not in June to finally have some of those looking good ribs. I do not eat ribs on cheat day since it's too much fat and not enough carbs to be my re-feed meal.
Eric
Week #12, I am at 191.4lbs, so a freaking nice loss of 3.4lbs, very surprising (and welcomed), even more since yesterday I was at 193.4lbs.
One thing I've noticed, it's the second time I drink a diet root beer (no aspartame) since the diet started and every time I drink a diet soda, I notice that my weight bumps up for at least 1lb for about 2 days, then it clears out, pretty much like if I drink a salty bone broth. Both of them I will avoid now while on diet. The diet soda thing is really rare even off season anyway, I stay away from those drink usually, only have one on rare occasion.
Since it went well this week, I'll keep the diet the same (2 no fat days) and 80min cardio, hoping for the best.
Still 8 weeks and 16.4lbs to go. An average of 2.05lbs per week! Sounds doable! I'm enthusiastic about this! :)
Eric
you must be exagerrating, because if that's the case, I recommend to you the Jared diet, lol. With all seriousness though, my appetite depends quite a bit on my current bodyfat levels. I can eat quite a bit now because I am not too high on bodyfat. That said, I don't have a crazy appetite - but it's there if I need it! I might eat high calories every couple of weeks, but its not planned or unplanned. I think a lot of people are like that.... You see these skinny dudes and think wow - they ate 6 big macs, how do they not gain weight? Meanwhile, every other day that week was 700 calories - of course they aren't gaining.Quote:
Originally Posted by TT Eric
I bet if you were given a magic pill that made nothing turn to fat for a day, and you went to rib-fest, you could eat your fair share, right?
No that's the thing, even my wife (she's small and not fat) can eat more then me. I freaking eat like a bird. I basically force-feed me all year round to add muscle, I do not restrain myself because fear of getting fat. But of course even 'clean' food if force-fed will make you gain fat, this is why I need to lean out every year.Quote:
Originally Posted by steve_d
So far pretty much every week since I diet, after every re-feed meal, I've been in pain. Yesterday I had one of my biggest meal: 2 avocado sushi roll, 1 chocolate bar, a little bucket of organic strawberries and 7 homemade cookies, and I've been sick from it, my meal was at 8PM and at 3AM I was still not sleeping, turning over in my bed and repenting because of the pain. I'm still upset at the moment I'm writing this.
2 weeks ago I went to Montana's restaurant and had a hamburger plate with a side salad instead of fries and I was full and should have stop there, but I forced a piece of low-fat homemade cake when I got back and got sick from it. The only reason I force-feed is because I want to make sure to have enough carbs to trigger the T3-T4 conversion and keep the metabolism from slowing down. If it was not for the fear of not getting enough carbs, I would prefer something less high carbs and maybe more fatty like 2-3 slices of pizza or a club sandwich without the fries.
Honestly I have so much side effect, I think I will stop that from now on, being upset for almost 24hrs for what is supposed to be a 'fun' meal is not good and defeat the purpose. Like Ted says after the cheat meal I'm happy to diet again, but me it's because the cheat meal hurts and dieting make me feel good.
I think the fact that I eat clean year round make me vulnerable to sugar and/or big quantity of food, I eat pretty much DP's diet year round, only difference is I have a bit more fat in one or 2 meals and 175-200g of carbs peri-workout.
Eric
When not used to sugars, the cookies and crap will make you feel like crap. In 2012 my diet was spot on perfection with cheat meals about once a weak. The cheat meals killed me unless they were clean foods. EX. Pizza would give me reflux, so would anything with sugar. I would feel like absolute crap during the cheat and for hours after. Just like you are saying. Of course now those foods are something I can tolerate, since I don't restrict them.Quote:
Originally Posted by TT Eric
There are ways around it of course. Instead of cheating on junk, cheat on foods you are used to. Just double the intake throughout the day - rather than a single meal at night especially. I've learned to not cheat at night. My body responds better to an earlier cheat which makes me enjoy the day a little better and by night time, I can get to sleep no problem.
You're diet must have a relatively large quantity of food in the offseason to get to 15-20% bodyfat of clean foods... I mean, if you are eating 3000 calories clean - that's enough to keep most people pretty full (aside from the month or 2 post contest or diet!)
Yeah I'm eating about 3000cal per day, those 300g of pro, make 1200cal right away... this make me gain weight consistently, when I took my 20 years 'break' I was staying relatively lean because I was not eating a lot and working/moving a lot. I use to eat cereal and a meal replacement shake in the morning, another shake for lunch, a good dinner, normally a steak and a huge salad, and a cheat in the evening, like 'healthy' cookies, or some chips (once or twice a week), or some ice cream.
I was thinking going toward homemade sweet potatoes fries oven baked in coconut oil or rice meal , either sushi or a Vietnamese plate for cheat meal. The thing is I want to make sure to have carbs to trigger this t3-t4 thing to help the diet.
Eric
Funny thing. As I previously said, it is so nice to walk in the Capital, everyday I walk around the Parliament, near Ottawa's river (which is also a significant corridor for migratory birds), through parks, walking through Goose with their babies, if I have 60 min I can cross a bridge and go to Gatineau, then comeback by another bridge, all on a path a few feet from water, etc...
On this path around the river, there is a spot with less current where I walk by pretty much everyday where fishermen goes and I've noticed that those fishermen are almost exclusively old Asian men and whatever the time of the day, whatever the weather even like today which is a day I came back underwear soaked from my walk, you will always see some of them fishing faithfully, I also noticed that they don't release their fishes, they keep them fresh with a rope in water, meaning they are probably eating them, personally I would NEVER eat a fish from such a polluted river, I eat salmon, yes, but it's imported from Alaska, fished wild in clean water by a local family!
And yesterday my son was walking with me and I showed him the Asian people and explained him they were not releasing the fish and he told me: 'Maybe they own a restaurant' :shock:puff
Eric
That's interesting. I'm curious of your thoughts about how you feel about the way your body looks now vs. then. You mentioned you were leaner back then, yet from the sounds of it your diet is better now. This might be a bad example, and I in no way want to use you as an example, but it's often what I find just looking around at people and observing fitness 'fanatics' vs. regular people doing regular things.Quote:
Originally Posted by TT Eric
Who is happier? The person always striving for perfect, or the person who is content with the way they are? I usually see that people who don't obsess over their looks or diet, often look better or eat better, and even if they don't they have the confidence that makes them appear to look better. Being lean isn't all fun and games either... Ange and I always use the quote: "Fun to be ripped, but only for a while".
Take 95% of the people who get into the sport. They originally never had issues with food, dieting, they ate when they pleased, and while their diets sorta sucked, at least they we're at a decent bodyfat level. Then enter the world of competing. Getting meticulous with food, having the bad relationship with making sure every calorie is in check, etc. Now this person seems to be the expert on nutrition, and does everything right - but because of the obsession, they have a hard time not thinking of food as fuel, but rather the obsession. I am generalizing - since not all fit the bill. I used to have issues with food or post-contest stuff when I first started (<20 years old), but not anymore.
Again, not trying to say this is you, but I warn anyone reading, try to have balance and normalcy. I bet you so many people wish they could go back to the way they were and not caring about food so much. Of course, there's a limit - in order to not care about food, you still have to have a head on your shoulders and know that there are generally bad options out there.
I always look at these sort of things with the same analogy - is putting 100% effort and getting 90% results worth it when putting 50% effort gives you 89% results? For some people, yes, and that's fine. Same concept - if you could work 40 hours a week and make a million $, or 50 hours a week to make 1.2 million, or 80 hours a week to make 2 million, where would you stop? I'd be the guy working 4-8 hours a week to make 100-200k. (Or perhaps the guy that works 40 hours a week for a year or two than retires.)
The reason I was staying leaner year round is because I was eating only when I was hungry, the only meal I was set on was the breakfast, not long after I was up I was eating it, then I was eating only when hungry. Now I'm getting fatter because I'm eating at set hours to insure maximum muscle gain.
Pretty much all my life I've been caring about what I eat, I started training at 13 y/o in the early 80s, back then I was buying Weider's crap (soya protein lol) and was eating tons of eggs, mostly drinking them, when I've quit training in the 90's I was brainwashed with the popular thinking of this time (still overpowering many people today): eat high carbs and as little fat as you can, don't really care about proteins, because you only need a little everyday. I was also on statins for hypercholesterolimia (genetic). Then over the years I began to slowly adding weight, never been super fat, but a little more then I was before this diet, hovering between 34-36'' pants (around 205lbs), felt bad about it, then in mid 2000's I began to be aware that carbs were not that good, I lost 25lbs in 2 weeks building a project and not eating then I adopted the diet I posted ^ and maintained 180lbs for very long time with 32-34'' pants.
Then I started back training. Adopted a 6 meals plan, force-feeding. My metabolism is much better since then, before, internal thermostat raised big time, like I said this winter, unless I had a funeral or something formal I do not wore long pants anymore, walking 1km to go to the gym even at -40c with a cotton hoodies and short is all I needed.
For now I would really like to add enough mass to compete, when competing will be out of the picture and will not seeking to gain muscle anymore, I intend to eat the same kind of diet, but only eat when hungry and I'm sure I will stay lean. But for now, with as little muscle as I have actually have, I want to make sure 100% is in order to gain and it's not that hard for me. Yes it would be cool to eat more carbs sometime, but since I want to control arterial inflammation, I prefer to stay low carbs and low gluten for health reason. Plus the more I get older, the more I associate high carb meal with 'feel bad/sick' so the less I'm getting inclined to eat sugar stuff like I use to do.
This force-feeding thing is a double edge sword for now. I like the muscle gain, but not the fat gain, but I know it's part of the game. One day it will maintenance only.
Eric
That's actually a really good analogy...Quote:
Originally Posted by steve_d
Steve, when I was doing my cardio today, I was thinking about what you said/ask and there is also one factor in the equation that have some value to consider, yes one might get away being sloppier and still reaping appreciable benefits, but there is also a 'feel good' factor doing 100% to get the maximum results, at the end of the day it's rewarding to have done the best you can do. It's like one's house, yes it still can be very functional all messy, you can have just enough clean dishes to eat your meal or enough space to walk 'around' anywhere you want, but when the house is all clean and tip top, it produce a relaxing feel good effect.
There is certainly a place IMO for 'fun food', like for me, in the off season, I appreciate to have some carbs PWO, it can be oven bake homemade fries with coconut oil or a homemade square date, brownies, etc... I feel it's rewarding and acceptable, but if I go haywire, let say I would eat a piece of cake for breakfast, or go eat hot dogs and fries for lunch, that could be fun for the few minutes it take to eat it, but personally I will feel bad/sick (yes I have little tolerance) from it for hours, plus I will feel guilty, so all in all the little fun I had while eating it is not worth the side effect left after. Sometime I go to a party and there will be chips, candies, cakes, etc... it might be appealing, but then I think how I will feel after that (stomach pain, guilt' etc...) and realize the little fun is not worth it. Maybe it's just me...
Eric
You need to get over the emotional effect food is having on you. Having a cheat meal or a cheat day can be a good thing as it is used for actual physiological purposes...ie to increase T4 to T3 conversion. This is the very reason why I incorporate refeed meals or days into my diet. Also eating perfect 100% of the time will not make your physique better then eating perfect 95% of the time. People tend to punish themselves or load up on guilt etc because they didnt eat perfectly....nonsense. If you think pro BB are eating perfect even on a precontest diet I have news for you.
Find some cheat food that you enjoy and that doesnt make you feel like crap and schedule it in every week.
P
I completely agree with what you say: I want the cheat meal to be carbs for the thyroid and I need to find something that don't get me sick (too much volume/sugar in my cheat meal is the probable cause). 100% agreed! Just not sure if I'm emotional about the food, maybe it's a blind spot I have (?), if you let me develop a little more about it, it might help clarify it...Quote:
Originally Posted by Praetorian
Eating clean year round for me is something I now consider a necessity, my fault, but I should have recalled what I've said in a few previous threads/posts that hypercholesterolemia runs in the family, both grand-dad are dead of heart attack, one is dead when my mom was 12 y/o, so very young, one uncle is dead from heart attack at 30 y/o, one had a heart attack at 28 y/o, open cage surgery for bypass, dead at 42 y/o, my dad is dead also from clogged arteries, etc.. when I was 19 y/o my doctor said I probably had one of the highest level of cholesterol in Canada for my age group, went to see another doctor, told him that, he laughed so hard, but when he saw my blood test results he confirmed what the other guy was saying. So in my case, I surely should not ignore that. I took statins for 20 years, later on I learned that it was not the fat that was causing the clogging but excess of carbs that was causing arterial inflammation (some of the articles you posted helped with that and I've read the book you recommended me, thanks again) and that statins might not even help, so I dropped them because of possible side effects and changed my diet to reduce carbs to control arterial inflammation. Now, not only I want to control carbs for health reason, but having excess of carbs/junk make me sick since I'm not used to them anymore. Therefore eating 'clean' make me feel well and give me satisfaction! Part of it might be emotional, part of it might be cognitive (?).
Need to be said: at PWO time/evening I like to enjoy a carb 'treat' and it make me feel good, I enjoy this time, so even though I said 100% in my earlier post, I do not eat 100% clean since I'm having this daily treat, usually a homemade dessert or alike (banana bread, square dates, brownies, sushi, oven baked fries etc...). The rest of the day is like mechanical, pre-setted, not something I need to think each time, I have some berries in the morning and raw milk in shakes: those make a loooong way for me, can't be happier then that.
Be sure, that I clearly understand and 100% agree that we do not need to be super clean to have great results. I do it principally for health reason and when I do it right it give me satisfaction.
Also, I'm a very passionate guy, very dedicated and disciplined, so it's easy for me when I have a goal to put all in line and do it right, I get satisfaction from it. I like things well done. It's part of my personality.
Part of what I do/did for a living is build businesses, building a new project from scratch or improve something with potential, I try to figure what would be the most efficient steps to make it successful, fast! Before I made a comeback into bbing, I was into cars, I figured with a knowledgeable guy what parts would work best and made a world record out of it, that is copied by many people today. Unfortunately for bbing it does not work that way, even though every steps are perfect, if you don't have genetics you won't go as far as someone with great genetics and less discipline.
Eric
BTW I'm surprised to see you posting, how is your arm ? Still going to the National ?
Eric
Your analogy makes perfect sense. The sense of accomplishment by putting in 100% and doing your best may be part of the equation - for you. This is why I mention that for some people putting in double effort for marginally improved results is important. But to each their own. And in some cases, as you say putting more effort for an EQUIVALENT result still might be better. Some people just like doing what they do. However, some people are just not educated. This is evident when it comes time to final week prep. Many people feel that magic happens going to extremes, and while it's sorta true, the same magic can happen doing things smarter and without suffering.
Sure, competing isn't rainbows and puppies all along, but there can be less thunderstorms than some people force themselves into especially that last week. The best example came from the idea of supercompensating muscle glycogen by carb depleting and then carb loading. This started out likely popular with marathon endurance athletes. And even then the science isn't the greatest IMO. Besides, those athletes don't even need to worry, since they can eat on the road, so maximizing muscle glycogen isn't as important as everyone makes it out to be. Then comes the bodybuilder who used the same logic to 'fill out' more. Then came the figure competitor who used the same concept... And now the bikini competitor... Ok, seriously, why would a bikini competitor carb deplete for 3 days and then attempt to load on rice cakes to 'fill out'. Makes no sense to me, but that's another argument.
Sorry, off on a tangent - but the point is, putting extra effort doesn't need to be defined as eating a certain way and feeling a certain way. To me, effort is defined as learning the best, smartest, easiest, most reasonable way to achieve the results you want. Effort isn't defined as 'hashtag 3 hour HIT cardio empty stomach, hashtag win at all costs".
I think it's just important to define what putting 100% in means and what gives the sense of accomplishment. The examples above don't necessarily apply to you, but its a mentality you see in the sport about 'effort=suffering'... No pain no gain might be partly true, but more pain does not equal more gain.
Unfortunately my 2014 Nationals run is done. I am 3 weeks post surgery and doing well but will require 2-3 months of rehab to get back to where i was in May. Then I will have to start to build for 2015. No worries injuries are part of the game and its all about getting past them and moving on.Quote:
Originally Posted by TT Eric
P
Strong guy is strong! How did it happened this time if you don't mind sharing!?
Eric
It was an injury from back in Nov 2013 when i was benching and felt a tear. We all assumed it was rotator cuff but it was biceps. We rehabbed it and it seemed fine but it was always very unstable because the tendon was hanging on by a thread. Finally back in May i was doing light bicep curls 50lb dumbbells and it ruptured.
P
Wow is was definitely hanging on nothing, 50lbs db is like lifting a beer for a guy like you.
So you were pretty much improving your one hand keyboard typing for a while without us knowing!!
Eric
Week #13, I'm at 189.6lbs so a loss of 1.8lbs which is great IMO since I did not change anything from last week. I feel that to keep this going, I should increase the cardio to +20min, so 50min x2 instead of 40min x2. No change to the diet, stay at 2 no fat days (Wednesday and Saturday). Sounds good ?
Eric
You could do 45 min times two and see how that goes....mid week if weight hasnt dropped you could increase it to 50.
P
Just wondering if green beans and peas are off limit of the keto diet ? I'm 99% peas are out because too much carbs, but another trainer said it was ok , so I wanna be sure.
Eric
Peas are a starch...thus its a no brainer..on keto no starches. Green beans are fibrous HUGE difference. If the other trainer doesnt know the difference I would be wary of any advice coming from him especially when it comes to diet...does he even understand how keto works?
Green beans, asparagus, broccoli, spinach etc all good.
P
Yes thanks Ted! I was not taking advice, just had a talk and I told exactly that, way too much carbs in peas even if there is a good amount of fibers.
For other veggies like green beans and broccoli, how much do you go for ? I usually measure 100g dry to stay in the safe side, but I think I could go for a little more.
Eric
One cup chopped two or three times daily is fine.
P
Week #14, I am at 188.2lbs, so a loss of 1.4lbs even though I added 20 min of cardio, I think it's time to add 1 more no fat day. So no fat days will be on Tuesday, Thursday and Saturday (cheat meal on Sunday evening).
When I add one more fat free day, do I also increase cardio +10 min or leave it as the previous week ?
Eric
You could leave it the same..plus no fat days work better back to back not staggered. So if you do one no fat it can be any day...if you do two not fat then they are back to back....three same thing....do not put fat days in between no fat days.
P
Ok thanks!
Does it make a difference to set them at them beginning of week like Monday, Tuesday and Wednesday or setting them at the end of the week like Thursday, Friday and Saturday ? Or it doesn't matter ?
Thanks
Eric
Doesnt matter...once you start non fat days you rotate them so it just continues over and over.
P
Ok cool thanks Ted, that will be a first for me, in the past I was alternating. Like we say in French: 'J'vas me coucher moins niaiseux'.
I'm having horse meat instead of beef for red meat and chicken meal is oven baked, so no fat is required for cooking. The body will have no choice but to dig deeper into stored sh!t to fuel the 100min/2 of cardio + 20min of walking to the gym + 2hrs of training + normal activities.
I really enjoy doing my cardio, saw 89 gooses today near the river.
Eric
Fat free days are Tuesday, Wednesday (today) and Thursday. Today is my biggest workout of the hard week, and tomorrow for my 3rd fat free day I'm doing legs. I'm saying this in case some wonders: even though I'm not eating 'fuel' neither carbs and fats, I still have awesome workouts, I go through them the same as when I eat carbs. Keto is awesome for that.
Today even with my mind at 100% and lots of mental preparation, good warm-ups I did only those numbers on the bench press: 245x2 (was aiming for 6), 225x5, 205x8, 185x11 (fcuking weak), before the diet and at the beginning of the diet I was doing: 275lbsx2, 245x4, 225x7, 205x11 (still fcuking weak but a bit less), my others lifts doesn't suffer as much as the presses. I really gave it all...
I supersetted bench press with chin-ups and this is my weights at the chin-ups (me+ added weights): 265x5, 240x8, 215x10, 190x15
And after that I did dips supersetted with BB curls, dips were (me + added weights): 265x7, 240x10, 215x14, 190x20
Compared to chins and dips, my bench numbers should be much higher, right ?
To be noted. I'm doing dips since a few months only, because my shoulders were not allowing them before. And this is the 1st time I do weighted chins since several months. Dips are done for the triceps and not for the chest, upper arms are parallel to the floor and going all the way up, not half reps, chins are done full rom (full stretch in the down position, with ZERO swing, all pin point).
Eric
Your chins strength seems great. Although you can't compare that to bench. My bench numbers are higher, but my chins are smaller. Although I'm sure there are plenty of guys who can't bench 2 plates, who can out chin you as well. Or at least without factoring bodyweight. I can't chin near what you do, but I don't think my back is weak. It's all what you're used to. My seated rows are great, bent over barbell great, but my t-bar rows and 1 arm dumbell rows suck. In the past I could deadlift 600 pounds, yet 1 arm dumbell rows with 70s was as much as I needed. One thing though, you're bench numbers have dropped alot. Yes, things might go down as you lose weight. However, I don't think you should have lost 30 pounds on your bench. At least not yet. Hopefully it was just an off day, or you might have to re-evaluate this statement:
Quote:
Originally Posted by TT Eric