TT Eric LBM gain log 2014-15

Hello guys, I decided to start a new thread since the other one was about leaning and this one is about (lean) gaining!

It has been 1.5 months since I've finished dieting and already only ~6 months away from my next cutting diet.

I am now at 175.4lbs so 1.2lbs more then the previous week.

I still missing some muscle volume but getting back at it.

Like I said in previous threads I started back training in 2011 after a 20 year break with the goal to go back competing in a natural tested competition, master category, regional level. I have no freak genetic, far away from that, but I am a hard worker, disciplined and passionate. In 2011 I figured I would train for 5 years and see where it would lead me, ie if I could put on enough muscle mass to compete. My initial hopes were to get back where I was in 1990 and even add some more.

Here was my stats in 1990 (cold) at near 5'10'':

Arms : 16.75''
Legs : 27.5''
Calves : ~18''

Like I said I never been a huge bodybuilder, but I was barely training the legs cause they would grow way too fast compared to my arms, peoples thought I was a cyclist.

Now when I got back in 2011, I did not wrote down my measurement, probably because they were to small for me to write.

But in 2012 at near 5'9'' (yes I lost near 1'' due to 5 compressed disks) I was at (cold):

Arms : 15.25''
Legs : 23.0''
Calves : 16.25''

In 2013:

Arms : 16.0''
Legs : 25.5''
Calves : 16.5''

In 2014:

Arms : 16.25''
Legs : 26.0''
Calves : 17.0''

Right after the diet I was:

Arms : 14.75''
Legs : 23.0''
Calves : 16-16.25''

I know you guys said it's normal, but I have never been so small after a diet.

Now 6 weeks after the diet I am at:

Arms : 15.25''
Legs : 23.5''
Calves : 16.5''

Eric

http://i7.photobucket.com/albums/y27...psf4847ca3.jpg

http://i7.photobucket.com/albums/y27...ps60c4f7fa.jpg

http://i7.photobucket.com/albums/y27...psf5fffe9f.jpg

Eric

The training:


Monday
A1 Bench press 4x
A2 Neutral grip chins 4x
B1 Dips 4x
B2 Curl BB 4x

Wednesday
A1 Close grip bench press 4x
A2 Hammer curls 4x
B1 Triceps pushdowns 4x
B2 Scott curl (Machine) 4x

Thursday
Leg curl 5x
Front squats 6-8x
45 Hyper extensions 4x
Leg extension 3x

Friday
A1 Incline DB bench press 4x
A2 Rowing DBs 4x
B1 Lying BB extension 4x
B2 incline DB curls 4x

Sunday
Leg curl 5x
Front squats 6-8x
45 hyper extensions 4x
Leg extension 3x

I use Ted's technique: after warm-ups I do my 1st working sets with my heaviest lift for 5 or less reps (if I do 6 I raise the weight for the next time), then I remove 10% of the weight for the subsequent sets. I do this on everything excepts : calves, leg extension, hyper extension, abs work where I do higher rep range. Also for front squats, I do this but I put more efforts in my warms-ups sets then usual warm-ups set.

It seems to me that I respond well to less volume, higher intensity and more frequency. I do not do a lot of volume but I hit it really hard and I'm getting sore with that.

As you can see I do not do direct shoulder work, simply because it's too painful. I might try to incorporate some side raise and face pull after upper body work days, but not sure I will do them.

I have never really worked abs, the only time I really did was during my diets when competing, even then I often been told I had probably the best abs of all competitors. So, like Steve, I was a believer that other exercises like squats, rows, chins, etc... take care of the abs. But when I was dieting I found that my abs scuks a bit so I've decided to incorporate them this year: I plan to work out the abs and calves in the morning when possible along with some stretching, it will also make me do a 20 min walk. I aim to go at least 3-4x per week.

Eric

Strength stats:

Before the diet:

Bench press: 275lbs
Chins: me + 75lbs
Dips: me + 75lbs
Curls: 125lbs

Close-grip BP: 225-235lbs
Hammer curls: 60lbs
Lying BB extension: 120lbs

Incline Bench press DB : 120lbs
Rowing DBs : 150lbs

Leg curls: 185lbs
Leg extension 220lbs

I started doing front squats while doing the diet (replaced the leg press that was hurting my back too much), I was using up to 205lbs in the diet.

Currently using:

Bench press: 225lbs
Chins: me + 75lbs
Dips: me + 75lbs
Curls: 105lbs

Close-grip BP: 195lbs
Hammer curls: 50lbs
Lying BB extension: 100lbs

Incline Bench press DB : 100lbs
Rowing DBs : 120lbs

Leg curls: 160lbs
Front squats: 195lbs
Leg extension 205lbs

Eric

Hard to compare 1990 vs. 2011+ measurements. Was the 1990 at your heaviest? day of contest, cold, etc... Most people's measurments would vary quite a bit from on to off season so it would be good to keep as consistent as possible. In fact, measurements are only a small part of the equation... One might have arms 10 years ago that have the same diameter but look better now - even at similar bodyfat. This is more so the case for legs. At least as for myself personally since bodyfat has stored much different even in the last few years as I approach mid 30s. I think you should be able to get to your 1990 level of physique, if not better. You should have muscle maturity on your side - even after the long break in between.

Current diet:

Meal #1: 1.5cup of raw milk + berries + 1/2 avocado + 1 egg + whey + creatine

Meal #2: Red meat + vegetables, sometime 50g of carbs depending on how I feel and what I have to train.

Meal #3: pre-workout nutrition: ~ 40g of carbs +pro + beta alanine + citruline

Intra-workout: ~80g of carbs + pro

Post-workout : protein + some carbs +creatine

Meal #4/evening: 50-100g of carbs + meat + veg

Meal #5 before bed: 1.5cup of raw milk + whey + fibers or simply 3-4 eggs + whey + fibers.

ZMA

Also take some multivitamins + fish oil + 5000UI D3 + GDAs.

This is a completely different protocol. I always trained with no carbs Intra, rarely used some before, and waited a while before getting some to allow natural GH production, but I've been told the little GH was not worth it and I should have carbs to fuel the workouts, insulin + better workout = more muscle. It's logic, insulin is more anabolic then GH and insulin sensibility is high during the workout window.

As per advice of Steve, I'll stop force feeding. Previously I was eating by the schedule, hungry or not, sometime I was not hungry, sometime I was more hungry, but still I was aiming to eat always the same quantities.

Now I still have a schedule, but will eat more or less depending of the appetite. I've notice that some evenings I'm super hungry, other I am not, I will go eat accordingly.

Eric

Quote:

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Originally Posted by steve_d

Hard to compare 1990 vs. 2011+ measurements. Was the 1990 at your heaviest? day of contest, cold, etc... Most people's measurments would vary quite a bit from on to off season so it would be good to keep as consistent as possible. In fact, measurements are only a small part of the equation... One might have arms 10 years ago that have the same diameter but look better now - even at similar bodyfat. This is more so the case for legs. At least as for myself personally since bodyfat has stored much different even in the last few years as I approach mid 30s. I think you should be able to get to your 1990 level of physique, if not better. You should have muscle maturity on your side - even after the long break in between.

---

Measurement are always cold, in the toughest condition, I do want to say I have 16'' of arms and measure 15'' if I have to prove it. On a side note: it take some balls to admit having 15'' arms lol. The 1990 measurements where at my peak off season, but back in that time, at 19 y/o I was lean year round, I had not much to loose to get super lean (the good years lol).

Legs were indeed much different, they were growing too fast + I was doing back squats and my vastus lateralis were a lot bigger, now it's like I have none and even though I train them year round (vs a few months per year) they do not grow fast.

Eric

Definitely in on this Eric! It seems you and I are both on mass phases and it will be cool to track you progress as well! When are you planning on competing? I am planning for 2016 to step out on stage! I'm sure the arms will improve with the extra calories... I know the feeling with the small arms, pretty sure I got 14"'s cold right now... not to proud to say but gotta keep looking up! Just wondering, have you ever tried dirty bulking anytime in your life?

-Primal

2016 was the goal, not sure if I will be 'ready'.

Never really did the dirty bulking, but in the 80s I was eating a lot to get big.

Eric

November update! I am now at 178.8lbs so a gain of 3.4lbs since the last months (~5 weeks ago).

Am I still 2lbs lighter then when I finished my diet in August, I have gain a little fat, I can tell by the mirror and because I have upped 1 notch on my belt.

I still do not understand how come I'm fatter but lighter then when I finished my diet.

Lost the measuring tape, so I have nothing to use for measuring.

I've had a lot of injuries during the last month, beside the otitis, fever, broken tooth and wrist pain, I've hurt my back twice and one of them was solid, basically the whole month I had restrictions and pain, managed to do most of the upper body work, but few legs workouts.

The lifts have raised a little

Before diet - October - November

Bench press: 275lbs - 225lbs -235lbs
Chins: me +75lbs - +75lbs - +85lbs
Dips: me +75lbs - +75lbs - +90lbs
Curls: 125lbs - 105lbs - 105lbs

Close-grip BP: 235lbs -195lbs - 215lbs
Hammer curls: 60lbs - 50lbs - 55lbs
Lying BB extension: 120lbs- 100lbs - 110lbs

Incline Bench press DB : 120lbs - 100lbs - 105lbs
Rowing DBs : 150lbs - 120lbs - 120lbs* <- could use more weight, but decided to stay there with slower reps and higher reps to save my back + this one hurt my left wrist, might have to stop doing it.

Leg curls: 185lbs - 160lbs - 165lbs
Front squats 205lbs - 195lbs - 195lbs <- will probably have to dial back and use this exercise as a pre-exhaust one for walking lunge.
Leg extension 220lbs - 195lbs could not really do it this month: pretty much every time I have hurt my back with front squats and could not do this one.

Bench is still lagging a lot, but I'm glad the chins and dips are higher then it was this summer, of course I'm lighter so it self-explain. Nevertheless I'm glad to chins and dips with ~half my weight hanging between my legs.

Eric

Quote:

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Originally Posted by TT Eric

I still do not understand how come I'm fatter but lighter then when I finished my diet.

---

I have always said that one will look leaner at the same bodyweight on the way down than on the way up. It's essentially due to water weight. Ex.

Dieting for a show, say at 10% and 180, you are eating so clean, and doing everything right that your water level (under skin) are pretty low. You then get to 170, get off the diet, and go back up. By the time you get to 180 again, your water under the skin is higher than it was 'on the way down'. What's funny about this, is that your true body fat level would be lower than it was before, but the water under skin is higher. And water can look much worse than fat if stored this way.

That's my semi-theory anyway. There are more factors than that of course, ie - the time it takes to reach that weight again post diet (in your case quite long) as well as other minor changes is metabolism, muscle, etc. But in a nutshell, I always look leaner on the way down than on the way up at a given bodyweight - and that takes months and months to normalize.

Thanks Steve.

Eric

December update! I am at 184.2lbs, so a gain of 5.4lbs since the last month. I have to say that the 3.4lbs of the last month and those 5.4lbs of this month have, for the most part, occurred between Oct 15 and Nov 15. On Nov 15: I was ~185lbs.

From mid October to mid November I took 3g of D-Aspartic Acid every morning and I've noticed when I take this, my body weight rise insanely fast (it also help with strength and drive), even thought there is probably a little muscle into those 8.8lbs, this is WAY too much fat for my taste, so I've stopped since Nov 15, not sure if I'll continue, I like the muscle but not the fat. Will see...

I've hurt my back many time this month, forcing me to do some changes.

My left wrist is hurting often, also the brachioradialis of the same arm. I cannot supinate my left wrist completely, so if I grab a straight barbell in a curl position, my left hand is pronated like if I was holding a E-Z bar. Right hand/wrist is 100% fine.

My hip is better, but not 100%, sometime when I walk it pinch a nerve and cannot put my feet on the ground, as soon as it touch the ground it hurt (a bit like when you hit your elbow and you feel an electric pulse), I have to wait on one leg until it pass, touching the ground once in a while to see when it's ok to walk again.

The lifts:

Before diet - October 1st - November 1st -December 1st:

Bench press: 275lbs - 225lbs -235lbs -235lbs
Chins: me +75lbs - +75lbs - +85lbs - +85lbs
Dips: me +75lbs - +75lbs - +90lbs - + 100lbs
Curls: 125lbs - 105lbs - 105lbs - 115lbs

Close-grip BP: 235lbs -195lbs - 215lbs - 225lbs
Hammer curls: 60lbs - 50lbs - 55lbs -55lbs
Lying BB extension: 120lbs- 100lbs - 110lbs - 110lbs

Incline Bench press DB : 120lbs - 100lbs - 105lbs - 110lbs
Rowing DBs : 150lbs - 120lbs - 120lbs* had to stop this one due to back problem and wrist, replaced by front pulldowns
Front pulldowns: 0 - 0 - 0 - 220lbs

Leg curls: 185lbs - 160lbs - 165lbs - 170lbs
Front squats 205lbs - 195lbs - 195lbs - 155lbs*
Leg press 45 (V press) : 0 - 0 - 0 - 3 plates*
Leg extension 220lbs - 195lbs - 0 - 100lbs*

* I've changed my leg routine since I've been hurting my back regularly since I'm back from vacation, I now do front squats and walking lunges in supersets, I do front squats first, not all out, 10-15 reps to pre-exhaust the legs and then I blast the with walking lunges. Then I go on the leg press 45 even though I said it was hurting my back too much in the past, I've tried a variation John Meadows proposed: you put your feet in a V-shape, heels joined at the bottom of the pad and you press with the knees out on each side, that way I can only use 3 plates instead of 9 each side and I do high reps (20+). Then I go on the leg extension and only put 100lbs and do the max reps I can, with a squeeze at the top. I do not take long pause between all the sets.

Close-grips and incline DB press have improved, but not the bench press. Bench press and close-grip BP are practically identical 235 vs 225lbs. I have sucked at regular bench press all my life. I remember in 87, I've hit 225lbs on incline bench press before I did on the flat bench.

Is it normal that I do dips (for triceps) with 290lbs (me with clothes + 100lbs) but only 235lbs on the BP ? On dips I stop when shoulders and elbows are at the same height and go squeeze the triceps at top.

That's pretty much it!

Eric

January update. I am at 192.6lbs a gain of 8.4lbs. 8lbs f$%? of sh!t been added this month, I did not see this one coming. I admit I ate more during the month, but not crazy more, holidays is not a time to bring your steak & vegetable in your family while they eat meat pie and apple pie. + it's good to have a break from the year round menu.

From from one week to another, I had to switch my regular shorts for my 'fat' shorts, cause even though I fit in, I'm not comfortable into my 32'' anymore.

The message I get from this I should be watching my food year round, if I let my guard down for while, BANG, whale city.

Only good thing with being heavier is that strength is up automatically.

Before diet - October 1st - November 1st -December 1st - January 1st:

Bench press: 275lbs - 225lbs -235lbs -235lbs - 245lbs
Chins: me +75lbs - +75lbs - +85lbs - +85lbs - +75lbs
Dips: me +75lbs - +75lbs - +90lbs - + 100lbs - + 100lbs
Curls: 125lbs - 105lbs - 105lbs - 115lbs - 115lbs

Close-grip BP: 235lbs -195lbs - 215lbs - 225lbs -235lbs
Hammer curls: 60lbs - 50lbs - 55lbs -55lbs - 60lbs
Lying BB extension: 120lbs- 100lbs - 110lbs - 110lbs -110lbs

Incline Bench press DB : 120lbs - 100lbs - 105lbs - 110lbs - 115lbs
Rowing DBs : 150lbs - 120lbs - 120lbs* had to stop this one due to back problem and wrist, replaced by front pulldowns
Front pulldowns: 0 - 0 - 0 - 220lbs - 255lbs

Leg curls: 185lbs - 160lbs - 165lbs - 170lbs - 175lbs
Front squats 205lbs - 195lbs - 195lbs - 155lbs - 175lbs
Leg press 45 (V press) : 0 - 0 - 0 - 3 plates - 4 plates
Leg extension 220lbs - 195lbs - 0 - 100lbs* - stopped doing this one for now (legs are toasted after squats and leg press)

As you can see I had to lower the weight added to me for chins, cause I'm heavier and I'm doing less reps with the same weight as before, I still manage to keep 100lbs added for dips, but it's borderline.

I dunno why my bench is still lagging that much, close grip bench press is back to what is was before I started the diet.

Eric

Like I said earlier I dunno why my bench flat lag so much compare to other presses, when I was 17 I was able to bench 225lbs on incline bench press before I was able on the flat bench. Now since I started back to train 4 years ago, I did not went on the incline bench yet so I cannot compare, only did incline DBs, but still I can almost bench press the same weight with DBs incline vs flat with a barbell. And be sure that I'm not sloppy, I use all I can drive.

Flat bench press (barbell) is 245lbs
Incline dumbbells bench press is done with (2x115lbs) 230lbs
Dips are ~300lbs (me +100 lbs + clothes/belt)

Pretty much all in the same rep range.

Eric

Quote:

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Originally Posted by TT Eric

Like I said earlier I dunno why my bench flat lag so much compare to other presses, when I was 17 I was able to bench 225lbs on incline bench press before I was able on the flat bench. Now since I started back to train 4 years ago, I did not went on the incline bench yet so I cannot compare, only did incline DBs, but still I can almost bench press the same weight with DBs incline vs flat with a barbell. And be sure that I'm not sloppy, I use all I can drive.

Flat bench press (barbell) is 245lbs
Incline dumbbells bench press is done with (2x115lbs) 230lbs
Dips are ~300lbs (me +100 lbs + clothes/belt)

Pretty much all in the same rep range.

Eric

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Must be technique, with perfect technique on both exercises, you should have a higher flat bench than dumbbell. Other factors could be how low you go on the dumbbell vs. if you go to chest on flat bench. If you don't have perfect technique on the flat bench without a good arch and tight shoulders it could effect it as well. Also depends where you bench down too - some are better bring down to the upper stomach, vs. other people high up on the chest. Also, the order at which you workout... In the past I benched first, and dumbbell press later. So my numbers might not be as different as if I did them in the reverse order. I wouldn't worry about it though.

How about your flat dumbbell? Is that higher than incline dumbbell? At what level of include does its start getting weaker? Essentially it makes most sense to be strongest at flat, and increasingly weaker until you hit perpendicular (ie dumbbell shoulder press).

I don't think its technique cause it would show on close grip BP (same technique as flat BP but shoulder wide), I use the technique you can see in Ted's video/Dave Tate's video, arched, elbow tucked in, bench under chest, shoulder tight, drive through the heel, etc.. I go maximum ROM I can on all, pretty close to touch the chest, dips are done with elbows and shoulders at same height, more deep then that would damage the shoulders.

Sunday 1st exercise: Flat BP : 245lbs
Sunday 3rd exercises : dips : ~300lbs
Tuesday 1st exercise : Close grip BP : 235lbs
Thursday 1st exercise : Incline Dbs : 230lbs

Only the dips (for triceps) are not done as 1st exercise and I use heavier weights then the others.

In the 80/90s I was benching the wrong way, elbow flared up, bar at upper chest and I was always stronger at incline.

Now with reformed technique, it's still the same IMO, but I do not do incline bench with a BB, so I can't exactly compare. Sometime I feel like ditching the flat BB press for the incline to see how I can do.

As for Flat DBs press, I do not do them anymore, too hard on the lower back to lie down and get up. But when I was doing them last year (I just checked my notes), they were pretty much equal, might be a little stronger on incline, 4x125 on incline vs 4x120 on flat.

In the 80/90s I was using 45 degree incline bench, now I'm using 30 degree.

Thanks Steve.

Eric

February update. I am at a discouraging 197.2lbs so a 4.6lbs gain. It is no more a 'LBM' gain log, it's freaking FBM gain. The thing is I'm hungrier then before (I suspect having carbs during workouts make me more hungry) and even if I hold up on my appetite, I gain weight... what would it be if I ate accordingly to my appetite ?

It seems I'm doing tendinitis repeatedly, left shoulder and left elbow, not much gain strength in the upper body, mostly strength went down due to the pain and missing workouts.

Bench press: 275lbs - 225lbs -235lbs -235lbs - 245lbs- 245lbs
Chins: me +75lbs - +75lbs - +85lbs - +85lbs - +75lbs- +75lbs
Dips: me +75lbs - +75lbs - +90lbs - + 100lbs - + 100lbs- +75lbs
Curls: 125lbs - 105lbs - 105lbs - 115lbs - 115lbs- 105lbs

Close-grip BP: 235lbs -195lbs - 215lbs - 225lbs -235lbs- 235lbs
Hammer curls: 60lbs - 50lbs - 55lbs -55lbs - 60lbs- 55lbs
Lying BB extension: 120lbs- 100lbs - 110lbs - 110lbs -110lbs- 100lbs

Incline Bench press DB : 120lbs - 100lbs - 105lbs - 110lbs - 115lbs- 115lbs
Rowing DBs : 150lbs - 120lbs - 120lbs* had to stop this one due to back problem and wrist, replaced by front pulldowns
Front pulldowns: 0 - 0 - 0 - 220lbs - 255lbs - 250lbs

Leg curls: 185lbs - 160lbs - 165lbs - 170lbs - 175lbs - 185lbs
Front squats 205lbs - 195lbs - 195lbs - 155lbs - 175lbs - 225lbs
Leg extension 220lbs - 195lbs - 0 - 100lbs* - stopped doing this one for now (legs are toasted after squats and leg press)- 130lbs

For the 2 next months I will try 'The chin-up project' : http://www.t-nation.com/workouts/chin-up-project

Also I will change my moderate week, I will perform 3 full body workout on this week, on the hard week I will still do 3 upper body and 2 lower body days.

Eric

Hey Eric, don't the dips aggravate the tendinitis in your elbow and shoulder? I don't go near dips for the same reason.

Quote:

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Originally Posted by scottlove

Hey Eric, don't the dips aggravate the tendinitis in your elbow and shoulder? I don't go near dips for the same reason.

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Dips does not hurt my the elbow like flat BB curl do or supinated grip chin-ups, but I agree for the shoulder, I have pain in the shoulder since the last time I did bench & dips, so now I'm off of it and a few other exercises. At least my back seems to be ok for lower exercises, a month without lower back injuries is a great month.

Thanks

Eric

Just booked a vacation for next week for 10 days! Also we are going to have our summer vacation a little sooner this year: in July instead of August. So if I start 2015's diet in March I should have exactly 20 weeks between vacations.

Eric

Quick post: I've started the diet last week, I will not start another thread again, I will instead continue in this one.

I do DP's diet like last year but with 120gr of carbs pre/intra workout instead of getting carbs from raw milk. HBCD on training days, carbs from rice on off days.

I have until July 10th, then it will be summer vacation. So 19 week ahead of me.

Week #1: I'm at 193.6lbs

I just came back from vacation and started the diet. So I lost 3.6lbs without dieting from last month, but I always loose weight in vacation...

Since I finished my diet at ~180lbs and was not satisfied last year (~170lbs when I came back from vacation). I will aim for 165-170lbs this year (I hope I will not finish at 155-160lbs after vacation, I would be a toothpick).

For me this year has been not good in terms of mass gaining, I've trained really hard, but didn't see real gain, except a little in my legs. My arms are ~1'' smaller then last year before I started my diet, so I'm really not happy with that. I was hopping to gain, not loose. I will not throw the towel yet, but it seems that my goal to go compete again as master is pretty much down the drain. Age and genetic + being natural I guess.

I took some pictures and will upload them when I have more time.

Eric

Ok pictures of me last year when I finished the diet @180lbs:

http://i7.photobucket.com/albums/y27...ps430f8401.jpg

http://i7.photobucket.com/albums/y27...ps6b16e8cb.jpg

Pictures of me at 193.6lbs:

http://i7.photobucket.com/albums/y27...pslhaekhxr.jpg

http://i7.photobucket.com/albums/y27...psrwgcngy0.jpg

Eric

Week #2. I'm at 190.4lbs, I've lost 3.2lbs, I will continue with no changes. Still 3x20min of walking.

Eric

Week #3, I'm at 190.2lbs, I've lost 0.2lbs, but mirror seems to say otherwise, I will raise the cardio to 20min x7 and see from there what it does.

Eric

Week #4: 189.8lbs, I've lost a sh!tty 0.4lbs. I've hurt a knee, so I missed a 2 trainings and 2x20 min. walks. Dropping the carbs.

Eric

Week #5: 187.2lbs, I've lost 2.6lbs, it's good, but I have to consider it's the first week on keto, this is mostly water & glycogen, probably more then fat. I will increase cardio +10min. So 30min per day.

Eric

Week #6: 185.6lbs, lost 1.8lbs. I'm adding 20min per day of walk to keep this going. So 50min in the morning.

Eric

Wow \Eric, very well documented.

Thanks Paul.

Got my first re-feed meal yesterday.

Strength is still going down at bench. Last year I was able to do 10 reps with 225lbs, now 3-4 reps, it's insane.

Eric

Week #7. 184.0lbs, so -1.6lbs bumped morning walk from 50 min to 70min.

Also began to take calcium, since there is no dairies in the keto diet and very few calcium source overall, I just 'flashed' me how important it is to have calcium since it's involved in every muscular contraction. At first sight, the 2-3 last training were much better the usual, strength and energy wise. But it could also be DAA, it also make a difference for me, but not for long, it help for a week then goes back to normal, so I will take DAA for 5-7 days only per month.

Eric

Week #8: 183.8lbs ouuuuh big deal I lost 0.2lbs. A little reward for all the discipline it requires to eat a diet that leave you hungry and do the extra walking in addition to the training. I do not mind the effort, but it's disappointing when you do not have results expected.

Upping the walk +20 min per day, so 90 min. split in 2.

Plan to cheat over the course of ~4 hours instead of 1 hrs so I can't fit in more calories.

Eric

Week #9: 183.6lbs -0.2lbs again. Time to party! lol Last cheat meal/day made me so sick, I could not eat for the 2-3 next days (was on protein shake, here and there) it turned into fever, so I just train and walked one day of the last week. I'm good now, so if my cheats don't make me sick again this night I should resume normal walking and training this week, so no adjustment for this week since I did barely nothing.

Eric

You should try my weight gain program, Eric. I go to The Mandarin and gain 8 lbs. in 1 day!

Quote:

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Originally Posted by scottlove

You should try my weight gain program, Eric. I go to The Mandarin and gain 8 lbs. in 1 day!

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When I was young I was eating a lot, now it seems as I get older, I can't do this anymore.

Eric

Week #10, 182.4lbs a 1.2lbs loss, +20 min walk per day.

Week #11 179.4lbs a 3.0lbs loss, no change (yes).

Being sick after cheat meal every week, heavy cramps/pain in the belly, fever, pain everywhere like a cold, etc.. I miss a lot of training/walk. I train 2-3 times a week, feel very weak, even walking is tough.

It's clearly that it's not only eating junk food that produce a fever and all the pain every week, I suspect something I eat that I react too, next cheat day I will see if my theory is valid.

I've shrunk a lot. Now I'm pretty much the same weight as last year when I finished my diet, but to my eyes I seems fatter then I was last year. I will post some pictures for comparison soon, when I'll feel better/have more time.

Eric

Week #12, 178.0lbs, a 1.4lbs loss, I will not do any change since I did not train neither walked this week. Being sick 4 week in a row really drained me, I pretty much stayed in bed all week. At least, I've discovered what was the cause of me getting sick, so I've had a cheat day yesterday without being sick (thank God), having fever and all the sh!t it comes with, I'm guessing it will give a break to my body and I'll be able I hope to go train and walk this week but not sure how it will go, still feel very sluggish.

Eric

Quote:

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Originally Posted by TT Eric

Week #12, 178.0lbs, a 1.4lbs loss, I will not do any change since I did not train neither walked this week. Being sick 4 week in a row really drained me, I pretty much stayed in bed all week. At least, I've discovered what was the cause of me getting sick, so I've had a cheat day yesterday without being sick (thank God), having fever and all the sh!t it comes with, I'm guessing it will give a break to my body and I'll be able I hope to go train and walk this week but not sure how it will go, still feel very sluggish.

Eric

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Just got over a fever a couple.

Hope you feel better now.

Thanks, actually can't train yet, I'm super tired, no energy. So I took a another week off. I think I'm pushing too much my body.

Over the last 60 weeks, I've dieted 32 of them.

Eric

Update.

I took a month off (trained once or twice), I really needed some time off, too many injuries and pushed way too much my body. When I started back, I decided to train more like a bodybuilder, with shorter pause between sets aiming for a good pump, not caring as much with the weight I use, incorporated more 'easier exercise' like machine and some isolation work, instead of only doing compound and neural demanding exercises. Seeking strength at this level of my life is not best, I'm not 20 or 30 anymore. Also I was really tired of fighting to get stronger and always make 2 steps ahead and 3 backwards.

Even though I'm still having a huge drop in strength (having 1min pause between sets instead of 4-5min make it even worse) I enjoy much more my training now, not as mentally demanding, articulations suffer less, have good pump feeling and it seems I'm getting some volume back.

I also train at a new gym with MUCH MORE and MUCH BETTER equipment vs GL gyms. I now have access to a GHR, flat hyper extension, old school hack squat, standing calf raise (yup none at my GL), pull over machine (first time I do this since the 80s), a machine that allow cross-over for the chest (not those that the handles are 5' apart), curl station (no need for a bench/squat barbell if I want to go over 110lbs), Atlantis machine, DBs up to 150lbs (no need to bring my duct tape anymore), ETC... Even though there is 11,000 members there, it always seems empty at any time.

I also train and eat more 'intuitively' like Steve recommended, I try to go with 3 working day on / 1 off, but I often throw 1 day off here and there. I eat when I'm hungry and not if I'm not hungry. I eat mostly fat and proteins during the day, for the carbs I take like before: some just before training and while I train and in the meal after the training. But I go with how I feel (but not stupid).

I'm still ~180lbs, pretty much as lean as 3 months ago.

My training look like this for now:

Day1
A1 Close-grip BP 4x
A2 Curl BB (EZ) 4x
B1 Dips (4x)
B2 Hammer curls 4x
C1 Triceps extension seated on a machine 4x
C2 Curl seated on a machine 4x

Day2
Bench press DB incline 4x
Chest press machine 4x
Cross-over 4x
Pullover machine 4x
Close-grip pulldowns 4x
Face pull 4x

Day 3
Leg curls 3x (easy)
Front squats 6-10x *
GHR 4x
Standing calf raise 4x

Day 4 Off

* I do the 185 reps squat workout (https://www.t-nation.com/training/185-rep-squat-workout) but with front squats, very humbling experience especially the last set of 30 reps.

No more regular bench press for now.

Since I move, I do not walk as much and I have to take my car to go to the gym now.

My son re-started to train with me, he seems more serious now.

That's pretty much it.

Eric