PSMF training and nutrition journal

[dashriprock]

6/14___rfl b

leg press 470x8,8
db bench 90x10,10
db rdl 90x10
t bar row 270x6
lat pull down 150x10
db rear delts 65x10,10
drag curl 35x10,10

bodyweight 248

6/13 macros
p 178
c 0
f 47

6/13 steps
22,454

6/13 cardio
94 minutes recumbent bike

 

[genetic freak]

Is your watch or whatever your device is used to count your steps also including the recumbent bike in those steps? Or is that in addition to? I always have my clients subtract their steps recorded during cardio, as steps are part of your NEAT not your EAT.

 

[dashriprock]

is that in addition to?

it's in addition to.

I use a stand-alone pedometer, I don't wear it on the bike.

 

[dashriprock]

6/15___rfl a

squat 250x17
decline bench 255x8,6
rdl 225x20
chest supported row 200x8,7
pull-up 10
lat raise 35x15,15
cable curl 50x15,15

bodyweight 247

6/14 macros
p 184
c 0
f 50

6/14 steps
25,778

6/14 cardio
107 minutes recumbent bike

 

[dashriprock]

two week progress pic. top row of abs and my collar bone making their first appearances of 2024.

 

[dashriprock]

 

[dashriprock]

6/16___rfl

leg press 200x10,10
dips 10,10
db rdl 90x10,10
t bar row 135x8,8
lat pull down 90x8,8
db rear delts 65x10,10
drag curl 35x10,10

bodyweight 247

6/15 macros
p 78
c 128
f 69

6/15 steps
26,158

6/15 cardio
51 minutes recumbent bike

 

[Paramuscle]

You are making progress on your fat composition, there is no doubt about that. Most of the people here have a long history of bodybuilding and dieting is the single most crucial component to that equation. Most people think its the workout or drugs but it really is the diet. You don't win or lose in the gym, you win or lose in the kitchen. I have often heard the number is 85% for the diet with workouts comprising 15% of the bodybuilding equation and diets are the most often over looked aspect while being the most critical.

Many people here, myself included, focus on diet and nutrition in terms of losing bodyfat while maintain muscle mass. My personal numbers come from a very specific regimen that I picked up years ago from Jeff Willet. Here is what I do:

I take my TDEE and my BMR and I find that number, how many calories does it take to maintain? Then I cut that number by 400-500 calories and I spread that amount out over a minimum of 6 meals. I make my macro ratio what I want it to be and then I stay on that for a few weeks (3-4). After a while I just know how my body feels. I do that for the time mentioned and then I cut it another 200 calories. I do this by incrementally adjusting the deficit across my 6 meals. I do that for another few weeks and then cut a tad more. I do this until I get where I need to be but I never cut it as far as you have.

If you want to maintain muscle then you have to have more calories. You will lost fat the way you are no doubt but it is hard on the body and mind and you will lose a lot more muscle as well. It seems like you want to lose the fat and that is awesome but I personally agree with the other guys here that you are going too hard too fast.




~PM

 

[dashriprock]

6/17___rfl a

squat 250x20
decline bench 250x12, 320x3, 350x1, 380x0
rdl 315x15
chest supported row 200x10,10
pull-up 11
lat raise 35x15,15
cable curl 60x15,15

bodyweight 243

6/16 macros
p 153
c 225
f 100

6/16 steps
22,624

6/16 cardio
62 minutes recumbent bike

 

[Paramuscle]

6/17___rfl a

squat 250x20
decline bench 250x12, 320x3, 350x1, 380x0
rdl 315x15
chest supported row 200x10,10
pull-up 11
lat raise 35x15,15
cable curl 60x15,15

bodyweight 243

6/16 macros
p 153
c 225
f 100

6/16 steps
22,624

6/16 cardio
62 minutes recumbent bike

I would bring my protein up another 100 g minimum if it were me



~PM

 

[Paramuscle]

How long have you been training this time? I ask because your workout seems a bit disconnected to me. I think you should maybe focus more on one particular body part. You got legs and chest and bi's and back and all kinds of stuff going on. I generally do several variations to my workout and it goes up and down with the goal I have and sometimes, a full body workout isnt a bad thing but I generally only do that after a comeback so my body will adapt to the stress I am about to hit it with.

I do something like this
M - Bis and Tris
T - Chest
W- Shoulders
T - Legs/ Abs
F - Back
S - Off
S - Rinse and Repeat

Sometimes I change it up and do my push/ pull routine where I might do chest and bis and the next day do back and tris and so on and so forth. It really depends but you need to be taxing the muscle and causing it to breakdown. Ramp the intensity up as well. There is no better cardio than high intensity training imo. I do a lot of supersets when I am really trying to cut and I never rest between sets, I go from bis straight to tris and then right back again. Sometimes I will do 400 reps of each over the course of a workout. I am not much for counting sets anymore I just know how my body feels. Don't just show up at the gym, act like your life depends on it.


~PM

 

[dashriprock]

How long have you been training

I started training 10/31/2014. I have never missed a session. I taught myself how to do the lifts with the videos in the SL 5x5 app.

my best lifts are BP 380x1, 350x3 – DL 650x1 – SQ 560x1, 500x5 – Front Squat 420x1 - OHP 210x1 – ROW 405x4 –

Ramp the intensity up as well

squatting 250x20 is not intense?

Do you have a log and some physique pics I can see?