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Thread: Miscers 10% and leaner

post 1571158391 01-14-2019, 12:52 PM
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#271
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[QUOTE=wrassler45 post_id=1571157991]Hopefully this will provide some perspective for some people.
here is me 1 day before a show tested at 5% (poor quality pic)
[img]https://i.imgur.com/FBLjnl3.jpg[/mg]


here is me last month with bad lighting, cold, and right out of bed. I'd say here I am anywhere from 9-12%
[img]https://i.imgur.com/up7Glh5.jpg[/ig][/QUOTE]Ham routine?
I'm back, bitches!
post 1571158461 01-14-2019, 12:53 PM
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Originally Posted By Muzzlrpress⏩
Ham routine?
Hams and calves please
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post 1571158651 01-14-2019, 12:55 PM
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I don't think a lot of you understand what sub 10% is. For most people, once your abs show, It really just more and more about striations coming out. My brother has a full 6-pack at 14%, and does not need to diet to maintain that. I have almost no Rectus Abdominis showing over 12%, but even at 20% I would still have quad separation. People show BF differently, and arguing over percentages/ asking your number are fruitless
post 1571158921 01-14-2019, 12:58 PM
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#274
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Originally Posted By Muzzlrpress⏩
Ham routine?
Originally Posted By smokinal⏩
Hams and calves please
Legs twice a week boyos. Ham dominant day, then Quad dominant. Hams take a lot of beating to get them to pop. A lot of focus on the range of the muscle, fully lengthening and fully shortening

Calves come naturally. I have maybe directly worked my calves 10 times in 14 years. My dad has even bigger
post 1571158971 01-14-2019, 12:59 PM
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Originally Posted By wrassler45⏩
I don't think a lot of you understand what sub 10% is. For most people, once your abs show, It really just more and more about striations coming out. My brother has a full 6-pack at 14%, and does not need to diet to maintain that. I have almost no Rectus Abdominis showing over 12%, but even at 20% I would still have quad separation. People show BF differently, and arguing over percentages/ asking your number are fruitless
I'm all torso fat brother. We twins.


This morning



U
post 1571159141 01-14-2019, 01:01 PM
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[QUOTE=leoslayer1 post_id=1571158971]I'm all torso fat brother. We twins.


This morning

[IMG]http://i.imgur.com/rnHAhRb.jpg[/

[IMG]http://i.imgur.com/gdNVrvS.jpg[][/QUOTE]
true high test crew twins
post 1571159311 01-14-2019, 01:02 PM
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#277
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Originally Posted By JUGGERNAUT1333⏩
The smartest thing you can do, in your case is this:
1.) Dedicate to meal prepping, and plan your week to eat the same boring chit daily. Chicken and Rice (use white, not brown) pretty much + some fats from EVOO or something, but stay in your macros.
2.) Now if you do that about 10 days, you've established a baseline. You know "Hey right here, I feel good"
3.) You can now add in/substitute different food items ONE AT A TIME. That way you can see how your body reacts to them...because you know exactly how you felt at baseline. So if you add in FOOD X, and you feel bloated, crappy, you know to stay away from that. Eventually you will learn what foods you need to avoid to get lean.



It is not as simple as " calories in/calories out" regardless of what people say. The general principle is correct, but how the calories affect your body and how you feel will vary person to person.


.
Silly.

Yes it is as simple as cals in and cals out. (not discussing overall health or water retention....fat loss/gain only). While there MAY be very small differences in thermic values...etc, they are very very small and not really worth considering in the 'big picture'.

I have to laugh at advice like "eat the same boring chit daily. Chicken and Rice "....... Um....no thanks. How about just learn sound nutritional practices. I still have left room for weekly eating pizza, icecream 3-4 times a week, pasta, dairy daily in ALL my cuts. No foods have ever made me fat. (excessive quantities of any food make me fat). And before you say it....I was not always a lean individual.
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585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1571159461 01-14-2019, 01:05 PM
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Originally Posted By bobbydigitaloa⏩
Yeah fine but the topic of bf % is fukin stupid in general because it’s meaningless for anything other than a dick measuring contest.

Even when you’re competing on stage, you’re measured partly by conditioning but it’s visual so who gives a sh!t what the number is if you look amazing.

Like weight, I couldn’t give a fuk what I weigh as long as I feel good and I’m strong. I check weight as I’m curious but it doesn’t change my behavior...how I feel does.
It is somewhat useful because it will tell you how you can improve your physique.

I can cut down to 10% and still not look lean. Further fat loss will just lead to muscle wasting. At that point, I need to focus on controlling water retention.

If I don't control my water retention, I will never have good definition no matter how much fat I lose. That's just how it is for some people.
post 1571159491 01-14-2019, 01:05 PM
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Originally Posted By leoslayer1⏩
I was thinking about leptin.
Dude, just stfu and cut your calories. Your weight loss hasn't "stalled", you're not having hormonal issues, you're just eating too much food.


Lift a few times a week and eat enough protein (1gram per lbs bodyweight is a good start) to maintain your muscle mass and you're all set. Then, when you've lost like 20lbs over the next few months you can start talking about phucking refeeds, diet breaks and leptin.
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post 1571159841 01-14-2019, 01:09 PM
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Originally Posted By wrassler45⏩
Legs twice a week boyos. Ham dominant day, then Quad dominant. Hams take a lot of beating to get them to pop. A lot of focus on the range of the muscle, fully lengthening and fully shortening

Calves come naturally. I have maybe directly worked my calves 10 times in 14 years. My dad has even bigger
Goddamn you
I'm back, bitches!
post 1571163121 01-14-2019, 01:41 PM
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Originally Posted By Kirra⏩
Dude, just stfu and cut your calories. Your weight loss hasn't "stalled", you're not having hormonal issues, you're just eating too much food.


Lift a few times a week and eat enough protein (1gram per lbs bodyweight is a good start) to maintain your muscle mass and you're all set. Then, when you've lost like 20lbs over the next few months you can start talking about phucking refeeds, diet breaks and leptin.
Did you look at the numbers I posted? I'm eating 1700 to 1850 cals a day with 140 to 195g of protein.
U
post 1571163291 01-14-2019, 01:43 PM
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Originally Posted By leoslayer1⏩
Did you look at the numbers I posted? I'm eating 1700 to 1850 cals a day with 140 to 195g of protein.
weight doesn't come off linearly like you're a fukking robot. Chit stalls out, accelerates, etc.
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post 1571163621 01-14-2019, 01:46 PM
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post 1571163701 01-14-2019, 01:47 PM
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Originally Posted By leoslayer1⏩
Did you look at the numbers I posted? I'm eating 1700 to 1850 cals a day with 140 to 195g of protein.
Then keep doing that lol. If your weight loss is stalled it's probably because you're not counting correctly, so just lower calories even further and keep going. If it phucks too much with your energy levels try eating more vegetables, make sure you're getting enough electrolytes and consider doing intermittent fasting if that's your cup of tea. If none of that works and you're still feeling like chit, do a small diet break.
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post 1571163981 01-14-2019, 01:50 PM
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post 1571164021 01-14-2019, 01:50 PM
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Originally Posted By iifymbro⏩
weight doesn't come off linearly like you're a fukking robot. Chit stalls out, accelerates, etc.
There's actually a physiological reason, or at least a theory. When a adipocyte (fat cell) expends all of the fat it will fill with water before expelling that water and shrinking (they never go away only shrink). There is a write up about here. I have seen this effect myself just about every time I cut. I'll usually see some linear loss a stall or even small increase then a bigger drop. This pretty much happens over and over through the duration of the cut for me. It just gets less and less dramatic the leaner I get.
https://bodyrecomposition.com/fat-lo...ishy-fat.html/
post 1571164411 01-14-2019, 01:54 PM
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Originally Posted By iifymbro⏩
weight doesn't come off linearly like you're a fukking robot. Chit stalls out, accelerates, etc.
I haven't been able to recreate my 2009 cut.

That's exactly what I need to happen again.


U
post 1571164731 01-14-2019, 01:57 PM
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Originally Posted By Silencespeaks⏩
When you posted about these numbers in your other thread, pretty much everyone told you your tracking is off. There’s no way you’re maintaining on 1800. If you were truly eating 1800 the fat would be melting off at your stats. Like I said in that other thread I’m way smaller than you and I maintain on 2000. Your tracking is just way off.
Tell me how many calories are in 1.5lbs of chicken breast.

Because the app says 660. The highest I've seen is 690 but almost all sources say 660.
U
post 1571165231 01-14-2019, 02:01 PM
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#289
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Originally Posted By wrassler45⏩
I don't think a lot of you understand what sub 10% is. For most people, once your abs show, It really just more and more about striations coming out. My brother has a full 6-pack at 14%, and does not need to diet to maintain that. I have almost no Rectus Abdominis showing over 12%, but even at 20% I would still have quad separation. People show BF differently, and arguing over percentages/ asking your number are fruitless
VERY good point. I have to be VERY lean to show abs. WELL below 10%

There are only 2 weeks seperationg these pics. Fisrt one I eating like total crap for months. You can see even with some chub, I dont put on fat in my legs. I got hydrostatically tested a few years back and the condition very similar to below it said I was 9.6%bf. But I look like 15%!



This was just 2 weeks into dieting when I took these. You can see I am still carrying a little midsection fat. Even when would still bulk/cut (which I have not done in 3+ years) I could put on 30lbs and my thigh skinfold would still stay 5mm.



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635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1571165751 01-14-2019, 02:06 PM
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Yeah I get it ^^^^ my thigh is 7 to 10 year round.
U
post 1571168151 01-14-2019, 02:27 PM
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post 1571168221 01-14-2019, 02:28 PM
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Originally Posted By Silencespeaks⏩
Grilled or raw? 6 oz grilled chicken breast is about 250 cals I think. And 1.5 lbs is 24 oz so 1000 cals maybe? (Without sauces, butter etc.)
You count it raw. Not cooked.
U
post 1571168691 01-14-2019, 02:32 PM
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#293
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Originally Posted By leoslayer1⏩
Yeah I get it ^^^^ my thigh is 7 to 10 year round.
His too
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post 1571168901 01-14-2019, 02:35 PM
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post 1571169911 01-14-2019, 02:46 PM
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Originally Posted By leoslayer1⏩
It has which could be a combination of things.

Bad scale (pretty likely)

Actually squatting and doing legs for the first time in 2 yrs.

True stall.
Then get an analog scale.
Go ny the mirror more than the scale.
The scale just tells you whether your weight is going up or down.
From what I've seen of your pics it looks as if you need to just lose fat.

As men get older certain levels drop and cause us to hold onto more fat, especially around our mid sections.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


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post 1571170261 01-14-2019, 02:49 PM
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Originally Posted By leoslayer1⏩
Tell me how many calories are in 1.5lbs of chicken breast.

Because the app says 660. The highest I've seen is 690 but almost all sources say 660.
https://www.nutritionix.com/i/usda/c...fd4d0a9f16ffe2
you're doing math wrong somewhere buddy. 24oz is about 1k cals
post 1571170371 01-14-2019, 02:50 PM
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Originally Posted By wrassler45⏩
I don't think a lot of you understand what sub 10% is. For most people, once your abs show, It really just more and more about striations coming out. My brother has a full 6-pack at 14%, and does not need to diet to maintain that. I have almost no Rectus Abdominis showing over 12%, but even at 20% I would still have quad separation. People show BF differently, and arguing over percentages/ asking your number are fruitless
This! This! and This again!

As I cut I will get striations in my delts like mad, quad seperation and some pretty nice abs..but my lower back will still be fluffy..it is always the last to shed off me.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


1st Place Masters Over 60 Bodybuilding 2014
post 1571170771 01-14-2019, 02:54 PM
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#298
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Yeah, if I recall correctly, 4 oz boneless skinless chicken is about 160 kcal per the USDA. So 24 oz would be about 960 kcal.
Currently: Marathon training (Run with Hal - Advanced I); The Work/Body Beast hybrid

Next race: Ohio 10K - September 12, 2021
post 1571170861 01-14-2019, 02:54 PM
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#299
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Originally Posted By leoslayer1⏩
You count it raw. Not cooked.
cooked.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


1st Place Masters Over 60 Bodybuilding 2014
post 1571171641 01-14-2019, 03:04 PM
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Originally Posted By deltpecx⏩
cooked.
Can you explain that please?

Everything I've read says raw since food weighs less when it's cooked.

What about adding heat to something would increase the calories of an item?

I'm trying to learn something honestly.
U
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