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Thread: ****2020 Aesthetics Crew****

post 1614016171 08-19-2020, 02:12 PM
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#901
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Originally Posted By Ken-O⏩
Im down to around 12-13% bf (actual bf% not leoslayer standards), and i reached that stage where you dont see a single change after 3-4 days, and then one day you wake up and you are like "damn thats amazing", only for it to stall yet again.

Anybody goes trough the same **** or is it just my mind? lol.
I have NEVER believed in day to day changes, its always week to week or even month to month. But most of your progress should always be compared week to week. There are way too many factors like inflamation or stress from a specific workout, sleep, salt, water, digestion, etc... that can make things different day to day bulking or cutting.
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post 1614016871 08-19-2020, 02:20 PM
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#902
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Originally Posted By Jestbrah⏩
I have NEVER believed in day to day changes, its always week to week or even month to month. But most of your progress should always be compared week to week. There are way too many factors like inflamation or stress from a specific workout, sleep, salt, water, digestion, etc... that can make things different day to day bulking or cutting.
Yeah i know man, i get way too impatient. When i dont see changes for days its makes me want to drop the cals even more. Im probably on a 4k weekly deficit right now
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614016941 08-19-2020, 02:21 PM
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Originally Posted By PartyBoyo⏩
yes i request it
Will update later srs
No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.

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post 1614028421 08-19-2020, 04:20 PM
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Originally Posted By Ken-O⏩
Im down to around 12-13% bf (actual bf% not leoslayer standards), and i reached that stage where you dont see a single change after 3-4 days, and then one day you wake up and you are like "damn thats amazing", only for it to stall yet again.

Anybody goes trough the same **** or is it just my mind? lol.
Pretty much the only time I would see daily changes was during the last week of prep.

aka Peak Week.
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 1614047411 08-19-2020, 08:05 PM
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COVID hasn't been kind to me, I've been a lazy sack of chit since February. I was in a much leaner and harder condition but this is what I look like currently. Once my equipment comes in I'm going to stop being lame. I'm holding onto more fat in the abdominal region for sure I can see it where my obliques are.

No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.

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post 1614084911 08-20-2020, 07:59 AM
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mirin everybodyyou guys are all doing so well!!!

Time for me to get back on the boat in a little. I start my next round of dedicated training after I get to TX on the 28th.
post 1614098141 08-20-2020, 10:50 AM
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Originally Posted By TugOfPeace⏩
are you a firm believer of a high protein diet? I've always cut on .8g/lb of lbm
very firm. Also very firm on it being from animal sources whey protein included.

Chris Aceto, Dante Trudel, Ben Pakulski, Patrick Tuor, Joe Bennett are all proponents of very high protein.

The problem with most studies on protein is they arent on bodybuilders with high muscle mass, high muscle stimulation from correct workouts, and especially advanced lifters taking PED's with greatly increased protein synthesis.

I think 1.5g-2g per lb LBM is best, and myself and some other big ass bodybuilders I know personally always see the best results on more lean animal protein. I also dont think the way the body metabolizes protein you will gain fat from eating too much LEAN protein. I think the thermic effect and the use of the amino acids in the blood stream and any protein converted through gluconeogensis will be used as energy, and NOT stored as fat.
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post 1614099361 08-20-2020, 11:04 AM
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Originally Posted By TugOfPeace⏩
interesting. I have been sticking with low protein for a long time. when I cut down to my avi I was on low protein; I felt like I had lost muscle but ultimately I thought it was due to getting to low BF and having less muscle than I thought I did. no real way to know without trial and error I guess. it's just that nobody really advocates for high protein anymore. even on my most recent bulk a month back, I was making steady size gains on relatively low protein. I would say 15% of my protein comes from processed chicken and the other 85% comes from bread/whey/cheese.

I like the idea of eating high protein, but I hate the taste of lean meat. I think high protein would only really be feasible if I were bulking, then I could bump it up to 1.5x.

in hindsight it probably even makes more sense to have high protein during bulks because that's when you'd need the extra protein to build muscle. I think it's actually very difficult for the body to lose muscle so wouldn't be surprised if high protein diets didn't have much of a benefit during a cut. for example, on PSMF I also did .8g/lb and had no strength/muscle loss.
Actually it is the opposite. You need more protein during a cut. The body will use amino acids broken down from the protein in the bloodstream for fuel before turning to muscle for energy. When you are bulking your body should never be going after muscle for energy because you are eating enough carbs to supply the body with energy and enough muscle glycogen to supply the muscles with energy. This is when the body will only need X amount of protein to build new tissue and X amount of calories over TDEE.

On top of that, the goal of cutting is keeping calories at a certain point, and trying to keep energy expenditure from fat oxidization and not from muscle or glycogen usage(except during a workout you want glycogen use for increase muscle effort and stimulation). If the body is just using consumed fats or consumed carbohydrates as energy during a cut outside of when lifting, you are wasting calories. If you are hitting a target protein set pretty high, say 30g, thats 900 calories from protein, and ideally a person should only be cutting down to 1800 at lowest for a male with muscle. That means you still have 900 calories to play with which could be 200g carbs(600 calories) and 35g fat. that is still pretty damn decent carbs and they should be used around your workout time or post fasted cardio, and then fill up the day with proteins to continue to spare muscle and fight the body turning to lean body tissue for energy.
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post 1614100601 08-20-2020, 11:17 AM
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After around 12-13 years of lifting and having experienced with tons of different diets and macronutrients %, i can honestly say that i cant not see a difference between going high/moderate/low protein.

Right now im consuming around 120-150 grams of protein daily on a good day, and i have kept my strenght on a cut and i would say nearly 100% of my muscle mass, and have dropped more than 10 kgs.

I strongly believe that as long as you intake a moderate amount of protein, no less than 100 grams, you will do just fine.
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614103541 08-20-2020, 11:55 AM
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Originally Posted By TugOfPeace⏩
Well, I've been tracking my calories burned on an apple watch for years. with the COVID situation I'm pretty much at home 24/7. I know my resting calories burned are exactly 1625 day in and day out. The calories I burn from walking around are exactly 200, +/- 10-15 calories every day. On cardio days I burn 400, and on workout/cardio days I also strive for 400.

Ultimately, that leaves me with a daily expenditure of 1625+200+400 = 2225. So for a 700 calorie deficit I'm sticking with 1525 (and I weigh my food by the gram).

1525 calories.. is two big meals. 200g protein would put me at about 1.75x LBM. Leaving 700 calories for carbs/fats.. would ultimately leave me at 100g of carbs. That's very low for me. As it stands I'm at about 100g protein, 180g carbs, remainder in fats. Works ok for hunger/satisfaction.

Whether I'm shooting myself in the foot with my protein at .8g/LBM.. not sure. But my strength has remained steady which is the only indication I suppose.

I do recall however that when I was getting my abs to pop, around single digits, there was a fairly noticeable strength drop. Maybe that's when the protein starts to come into play. Right now I'm probably 18-20% bodyfat.. 32.37" waist. My avi was a 26" waist.
gauging your calorie expenditure off of a product is the first place you are going wrong though.

Metabolic rates are way more flexible and dynamic than that. You need to account for lean body mass, not just body weight, you need to count for how much metabolic demand your body has after a workout not just a calculated calories burned, you need to account for EPOC, and lastly:

Metabolisms adapt. A person eating 2200 calories for 6 months will have a different metabolism than a person who has been eating 4000 calories a day for 6 months, both people being the same weight and BF.

Thats why I stress the importance of building up your metabolism before going into a cut/prep.

Then as you decrease your calories during the cut your metabolism will continue to adapt, and its your job to keep it from getting too adapted, usually by a rotational diet with high and low carb days.

I am also very confused how you are getting 200g protein is 1.75 x LBM

A person who weighs 160 and is 12% bf would be 141lbs lean mass. 141 x 1.75 = 247g of protein.

so are you saying your lean body mass is less than a person who is 160lbs and 12% bf or is your math wrong somewhere?

200g protein at 1.75x lbm is like small female protein amounts, I think thats what my gf eats honestly.
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post 1614115521 08-20-2020, 02:03 PM
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#911
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dat feel when you see yourself on some mirrors with certain type of lightings, and you legit feel like you can step on a bb.com stage by next saturday... you feel and look lean as fuk.


Then you see yourself at a different mirror and this is basically how you look lmao (on the right):







I guess a good way to know if you are truly 10% or below is when you look ridiculous in any mirror/lighting
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614116601 08-20-2020, 02:15 PM
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#912
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Originally Posted By Ken-O⏩
dat feel when you see yourself on some mirrors with certain type of lightings, and you legit feel like you can step on a bb.com stage by next saturday... you feel and look lean as fuk.


Then you see yourself at a different mirror and this is basically how you look lmao (on the right):


I guess a good way to know if you are truly 10% or below is when you look ridiculous in any mirror/lighting
yup, and you REALLY shouldnt step on a stage until you get to the dry grainy paper thin skin portion of being shredded. Most guys I see now get to the point they have nice abs and "well time to go on stage".

Zac Efron in the left pic is where you should look 4-6 weeks out, i mean hes just vascular and lean but doesnt even look like her has much striations
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post 1614117331 08-20-2020, 02:22 PM
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#913
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Originally Posted By Jestbrah⏩
yup, and you REALLY shouldnt step on a stage until you get to the dry grainy paper thin skin portion of being shredded. Most guys I see now get to the point they have nice abs and "well time to go on stage".

Zac Efron in the left pic is where you should look 4-6 weeks out, i mean hes just vascular and lean but doesnt even look like her has much striations
How long do you think would take Zac to go from right to left in that pic?
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614118421 08-20-2020, 02:33 PM
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#914
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was 206 when i originally posted itt. think it was back in april or may.

I've been doing boxing on saturdays and brazilian jiu jitsu 2 to 3 days a week. Sitting at 193 right now and all of my carb tummy is gone. no peeled obliques, but i at least have a watery 6 pack in the morning and i look jacked as fuk in poolside. happy camper.
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post 1614118531 08-20-2020, 02:33 PM
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Originally Posted By Ken-O⏩
How long do you think would take Zac to go from right to left in that pic?
6-8 weeks
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post 1614161531 08-20-2020, 11:50 PM
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186 lbs, no creatine

post 1614290281 08-22-2020, 12:13 PM
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Oh man, what a horrible night i had. Calorie deficit of nearly 1k cals is fuking me up. 20% energy right now and im about to go to the gym and do a full heavy workout plus some cardio. Gotta man the fuk up.


To everyone trying to achieve the shredz... we all gonna make it. Stick to it gotdammit
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614353941 08-23-2020, 04:56 AM
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203 right now looking like last year's 178. In for the golf guy to tell me about my weird blocky physique

post 1614379911 08-23-2020, 12:46 PM
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Originally Posted By jk202⏩
203 right now looking like last year's 178. In for the golf guy to tell me about my weird blocky physique

Damn. Thats a bf% PR for you? Looking amazing


whats your daily cals?
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1614381841 08-23-2020, 01:14 PM
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Originally Posted By Ken-O⏩
Damn. Thats a bf% PR for you? Looking amazing


whats your daily cals?
Not quite. Definitely an above 180 lbs bodyfat PR lol. Probably about 6-8 more lbs to come off

Edit:
Training Day Macros: 2,395 Calories
250g Protein
225g Carbohydrates
55g Fat

Non Training Day Macros: 2,320 Calories 250g Protein
150g Carbohydrates
80g Fat
post 1614585311 08-25-2020, 01:53 PM
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Originally Posted By TugOfPeace⏩
I took your advice and bumped up my protein. I'm now at roughly 150-160g as opposed to 100g. I lowered my fat down to 20% and put the rest in carbs.

It's been two days, but I'm very surprised - I'm on the same calories as before, but I no longer have the urge to binge. My cardio has actually improved. I feel better.

I'm really wondering if it has something to do with nitrogen balance.. given that out of the 100g protein I had before, probably half of that was from cheese/bread. Maybe I was protein deficient..

What's really fuking with my head is the thought that all this time my cuts have caused me to go so low in weight because although I was losing the weight, the 100g or so of protein was resulting in a greater loss of muscle per pound lost. I guess I'll find out this time around if that's the case; if I end up at a heavier weight with the same conditioning.
got to keep in mind the more muscle you lose the higher your bf % stays even if you are losing the same amount of fat as before, and also the lower your metabolism and calorie consumption can be. Preserving muscle is the most important part of a cut IMO.

Ill post some pics when I feel I have a more respectable BF % which should be soon. But so far I have probably lost a solid 4% BF and a total of 5lbs.

Really liking rotational dieting of 400g protein 100g carbs 3 days then 400g carbs 200g protein 1 day and repeat, only fats are from the meat. I am able to keep the carb days on leg days too which is nice, because my leg days like today it takes me an hour after the workout just to lay in bed or on the floor and not die.
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post 1614968471 08-29-2020, 03:34 AM
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#922
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post 1614995151 08-29-2020, 12:20 PM
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I finally realized weight shouldn’t be the main guiding factor

It should be how good you look in the mirror and how much strength you maintain on heavy lifts

Weight will just be a reflection of genetics for the most part, but how ripped you’ll be and how much muscle mass you hold on to are more controllable by you
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post 1615009561 08-29-2020, 03:17 PM
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#924
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Originally Posted By ayyy⏩


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 1615079171 08-30-2020, 12:08 PM
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#925
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Back in the gym after two false starts.
I went back the first time at the beginning of August two sessions in and the car broke down.
It was in the shop for 1.5 weeks.
Restarted the second time and two sessions later the car died..alternator belt.
It was in the shop Thursday to Monday.

Today was the third day back of the third return.

I passed the 2 day jinx.


So far I've trained back, legs and today delts, traps and cardio.

Weight this morning 178.6.




Keep at it men.

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 1615091041 08-30-2020, 02:43 PM
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Originally Posted By ayyy⏩


bro what do u do for your back? looking thick as hell
Originally Posted By deltpecx⏩
Back in the gym after two false starts.
I went back the first time at the beginning of August two sessions in and the car broke down.
It was in the shop for 1.5 weeks.
Restarted the second time and two sessions later the car died..alternator belt.
It was in the shop Thursday to Monday.

Today was the third day back of the third return.

I passed the 2 day jinx.


So far I've trained back, legs and today delts, traps and cardio.

Weight this morning 178.6.




Keep at it men.

das it man, progress is progess!!




lifted with the breathe right strip lel
post 1615095591 08-30-2020, 03:36 PM
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Morning pic, fasted, no pump, and mediocre lighting.








Considering this was my goal, i think i can say im very happy. Still will continue cutting four more weeks, i expect a 4-6 lb loss more



"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1615096251 08-30-2020, 03:43 PM
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Originally Posted By TugOfPeace⏩
Cot damn dude ^^

You look as good as David Laid from that other thread tbh (no homo). Good proportions
thanks man. I will update in a month after losing maybe 2% more bf and take a pic with a pump to compare


Btw, i dont have experience with PSMF, but i dont think you should worry about weight loss in 3 days time, especially when dealing with such low calorie numbers and playing with different macro combinations and ****. Tons of factors come into play

Just let thermodynamics do its work and be patient
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
post 1615098011 08-30-2020, 04:03 PM
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#929
  1. Legz422
  1. Legz422
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Originally Posted By Ken-O⏩
Morning pic, fasted, no pump, and mediocre lighting.








Considering this was my goal, i think i can say im very happy. Still will continue cutting four more weeks, i expect a 4-6 lb loss more



You look great, but aren't you Mexican? How are you so pale?
~ In a world where you can be anything, be kind ~
post 1615099151 08-30-2020, 04:17 PM
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#930
  1. Ken-O
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Originally Posted By Legz422⏩
You look great, but aren't you Mexican? How are you so pale?
"The flowers bloom, then wither... The stars shine and one day become extinct. This earth, the sun, the galaxies and even the big universe, someday will be destroyed. Compared with that, the human life is only a blink, just a little time. In that short time - people are born, laugh, cry, fight, are injured, feel joy, sadness, hate someone, love someone. All in just a moment. And then, are embraced by the eternal sleep called death."
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