I had to mess up your perfect "69" rep power for that one! LOL
see me bowing in respect.
LOL omg that is my new goal. 69 rep power!!!!
I had to mess up your perfect "69" rep power for that one! LOL
see me bowing in respect.
WHOA! nic3 tris, chill! hell, nice everything! why not take leg shots!?
no i dont mean roid shots, i mean pictures of your legs. LOL
you look very lean, and you have a nice amount of muscle too!
i have a question. did you ever bulk in order to gain the muscle which you have? theres no way you just began training in a cutting phase and turned out that well!!!
My body, though its 46, is very efficient. I will post some information in reference to your questions abit later. The post will be rather lengthy.
Spare yourself the trouble.......I don't need a lengthy post.
You already answered one of my 2 questions - you don't do any cardio. Fair enough.
The only other thing I was curious about was how may calories you eat a day to keep at around 8% +/- bf % for your weight ......153lbs.
Beyond that, what % is from fat, protein and carbs might be of interest...and how many minutes you weight train a day...........I'm not curious about much more than that ........at least for the time being.![]()
Not particularly my weight preference, but you have my respect nevertheless because I know the dedication it takes to get where you are. Ever thought of turning it up a bit in terms of size?
The amount of calories vary, there NEVER the same each day. It depends on several factors, and the MT LINE for that day.
When I first started, I didnt do cardio. However, I do now, and its practically everyday, sometimes two-a-day.
Weight training: each body part gets 5 days rest (3 for muscle recovery, and 2 for tendon recovery (age) ). Each usually lasts about an hour (weight training including FreeForm). It can be several times a week (dependent upon the 5 day spacing of the body part). I like the cardio primarily due to the positive biological response I get.
I assumed the calories you take in each day would vary depending on how much exercise you plan to do etc. etc. - I get that.
But, as an example, if you planned on only doing 1 hour of weight training - I'm curious .....what would your ' ballpark ' MT LINE calories for that sort of day look like ? Or, conversely, what would your MT line be on a day when you didn't do any exercise at all ? I'm trying to sort out the daily caloric intake that reconciles to your weight, 8% bf and exercise regimen.
Also, what is your daily target % breakdown of fat, carbs and protein ?
Why would you do cardio 2 X a day ?
Do you do a 5 day split then .....or some other split schedule ?
You need to understand that it took WEEKS of adjustments to nail down my MT line, to the current caloric position. I use a excel spreadsheet to calc the caloric figures, and made caloric adjustments UNTIL the data nearly match the real world loss, and have to consider, that as my weight changed, these figures also diversified.
With this being said, it leaves the CURRENT situation. In excel I have a branch of data that displays various combinations of activities in conjunction with work, and combinations of activities in conjunction of being off work.
Currently with OFF work, and say no activity (say a recuperation/rest day), I do factor IN approximated sleep hours cals. Say its 8 (whether its 8 or less, etc, I make an adjustment), and factor in approximated wake hours which is about 16 (and currently use the base of 120c--sitting at a desk at a pc, approximated hourly caloric burning, and add a small portion to this because of variances)
This circumference covers the entire off work day in the hourly sense.
The Benedict formula at the present predicts at my age and wgt, and hgt as a base: 1563, a activity multplyer of 1.33, leaves a projected MT at 2079---BUT this is INCORRECT for me---even on a training with work, no less an off day and resting.
On off days, obviously my caloric needs are less in the sense of activity, but not in the sense of recovery. Therefore the Bottom line MT in this situation currently adjusted to is: about 1900c (no work, no training, ya know a normal day so to speak)
On a work day(desk server type work), the same things of sleep, wake hours, and weight training and cardio are factored in (and its combinations of whether its just cardio and no wgt training, weight training and cardio, and so on and so forth). In the past I basically googled for approximated caloric expenditure for all variances.
Take today for example. Im off work, I performed two cardio sessions (20m), FreeForm (Its basically dips on a dip station, pushups, and 2 other like exercises--its LASTS one hour). The projection MT LINE for this type of day currently with the understanding it was different a few months back is: 2400c
And with ME this tracks perfectly. Currently I would eat at this, in this like day, unless I decide to CycleBack, and adjust according to the NEXT days DIFFERENT MT calculation. N0 MT is the same for each day, and I guess you have that (lol). I also consume an adeqaute amount of water.
On the nutrient side, I dont do or havent done specific ratios. I ensure I get the three basics: good fats, complex carbs as main, and protein (some veggies) in each and every meal, and during the day, is mainly when I consume simple sugar carbs like fruit. And eating before bed has never been a problem--no matter what I eat. I track the grams however.
I usually consume at least 1.2 per wgt in protein, but this isnt always the case, sometimes this flips to complex carbs being higher than the protien (rest days I do this, but SPLIT it with protien: go high with complex one day, and low the next (meaning medium really) and high with protein).
Fats I only get from PB and nuts, flax seed, fish oil, and some dairy (some bread). Other than this no other fats exist (a trace of Sats). I have a running diet log and I list the grams, so I know how much, I am just stating that I believe that on my journey, I needed carbs more at times than protein, and sometimes I needed it more even, and sometimes higher protein. How do I know----I just KNOW my body and how it feels.
Does this help, I wrote this fairly quickly so my wording may not be the best.
Maintaining isnt a problem due to the manefistation of activity varients and just knowing the end caloric result line. I have it nailed and narrowed dowm. I know what my body burns in calories. I do cardio because---------I like it now. Makes me feel good, gets my blood moving--though it has already, in a sense, done its job. Just keeps an aging body alive.
Training is a variation in body part combinations, I always switch it up. For example: If its Chest,Tri, and Squat day (with FreeForm), this dont get trained again for 5 days; however, IN those 5 days, I may train Bi and Back ( I do these two different ways, and one way involves the bi), and then this dont get trained for 5 days, and so on and so forth. But, I currently have a lite form of freefrom set on the 3rd day of rest, just for a form of shock, and Im seeing how this works (in the sense of hurting recovery or causing additional adaption if you see what I am saying, and thus far as progress as a guide, its assisting). I would fit in cardio within the muscle rest periods, and on training days. Every 6 weeks, I take a week of everything and rest. I have learned to give 5 days rest early in my goal seek. My tendons began killing me and aching, my muscle was more than willing to work. Since there really one cohesive unit working together, I learned 5 days over time, is acceptable to the tendons, while still not hurting progress. What I am saying here is though body parts get 5 days rest, another different body part----within the 5 days of rest(example: Chest/Squat/Tri (which includes MP, and sometimes deadlift in this set, but not always) the 5 day clock starts, next day I do, back and bi, and next day cardio/torso combo, and so on). I try not to hit supporting cast muscles of the major muscles--2 days in a row, admittingly this isnt always the case, but the majority. Like Chest/squat, 5 days start, then I do tri next day (not a good idea in my opinion) and its 5 day clock starts.
With the addition of CycleBack, CycleForward, and CycleFlipBack, then the 24 hour caloric MT equation gets a little more indepth, as far as pushing calories here and there on one side or the other in a 24 hour diet cycle period.
Which I partially detailed two of them in a different thread. When I was on mainly the deficit side, I like the higher deficit ranges (meaning, for example, if the mt is 2400, I would eat about 1900 to 2100, and leave a -300, and yes this is slow, but this is what I wanted. No one would put this in the unhealthy category. As along as I stay at or near my adjusted MT Line, I wont gain fat tissue, if I manipulate the calories and encircle the diet, I always have energy.
You actually still use an Excel spreadsheet to track your calories ?
Interesting, how long have you been doing that ?
O.K. go it - no work, no training....................1,900 calories a day
O.K. go it - no work, cardio....................2,400 calories a day
So I'm just assuming that if you know how many grams of fat you consume each day and how many grams of protein you consume each day and you track your total calories each day, your % breakdown of macro-nutrients becomes self evident.
Your 2,400 a day for example. If your max fat is 30% ( per the AMA ) that's 80 about grams, 1.2 gram of protein per pound is around 30% +/-, so it looks like your carbs are somewhere around 40% - 50%.
Does a " ballpark " ( +/- 5% or so ) carb, protein, fat ratio of 45% / 30% / 25% sound pretty close to your norm ?
On your diet. I assume you have a wife and kids.
When you eat together as a family, do you all eat the same foods - with Dad simply having correct portions of the same foods - or does Dad eat different food ?
Actually, all I was really curious about was whether you did some form of resistance training 3, 4, 5 or 6 days a week.
All this " CycleBack, CycleForward, and CycleFlipBack " - and all this extremely detailed analysis and work you do ( i.e spreadsheets ) - are you in training for some sort of sport or competition or something ?
Is this why you try so hard to keep such a low fat level of 8% ?
On that note , assuming you are in training for something - you likely don't target a 8% bf all year long but just when you need to cut ? Is that right ? What is your ' normal ' bf target ? Mine, for example, is around 13% ( which i manage to keep at most of the year )
So I assume none of your resistance training is geared toward adding significant muscle mass ?
I would think you need to pack on calories beyond 2,400 a day at your weight to pack on some muscle....wouldn't you ?
Im very proficient in excel. I just edcucated myself on the requirments of weight loss, and then added in the figures, I spoke about. I WANTED my goal, and I didnt want to left running in circles not knowing if its going to work of IF im going to lose weight with the amount of work im doing. So, yes, I still am doing this. I KNOW whether a particular day is a deficit or surplus, and excel tells me. And, being meticulious in my diet, its acurate in this sense. I have been doing it since the beginining.
I eat separate from the family and make my own meals, but of course sit with them during dinner, etc.
I just have cast iron willpower, and they make some great STUFF at times, but I dont eat it. I wanted my goal, and thats--that (lol)
Currently Im a zig-zag diet, and the attempt here is to put on wgt, while maintaining the fat composite.
Using excel and the experience of my past is going to assist this. Im just trying to learn the Proper equation in surplus sense because a specified number of days are in a small deficit (not providing to high of deficit where it cancels out the surplus, but trying to leave a low surplus for growth, with adding unwanted tissue)......this is most difficult I know. And yes, going over 2400c, would be the mark, I would go over for that particular day.
Im just WANT a goal, more than most I guess.
No competition other than competing with myself to make myself better. I use excel now, because even a small overage, and not know it, can cause myself unwanted results.
and wrangell are there pics of you somewhere? or are you willing to show. I think my goal is 13%.
I have 4 kids and they have been eating ' healthy ' all their lives. So when they grew older we all ate the same healthy food when we ate together during meals. I ate what they ate and they ate why I ate. I wanted to be a good role model, so i found it difficult to be able to reconcile to them why - if Dad wanted to be healthy just like them - why Dad had to eat different food than they did.
If reference to my personal diet and training, I do what fits me. I have VERY strong mind. I have the cognative ability to allow in what I want, and put out what I dont want. I have been married 24 years (dated 4 years earlier than that), My kids are 18 and 21, we share and love one another. Both my kids are clean, and NEVER had a sip of an alcoholic beverage to this present day. I am as close to my kids as my heart beats in my chest. And, when it isnt broke, no fixing is needed. My kids would not have their dad any other way: as if he belongs in the "One that flew over the cookoo-nest", who is the real deal and feels, is honest and sincere, lends a helping---hand when---necessary, and an ear, takes walks, and walks the talk with them, and lets them SINK a little, when its necessary, and so on. And, EVERYONE..............RUNS FOR COLORADO.........when mom gets pissed....................eeek!
Dad has been very close in mind and spirit the entire ride to their present ages. This speaks for itself.