Rihad's log

Discussion in 'Training Logs' started by HST_Rihad, Jan 19, 2013.

  1. Sci

    Sci Well-Known Member

    I think your diet plan us good, except you should count calories and do a cut first, before you "lean gain" bulk. You are not supposed to lean bulk unless you are already very lean to start with.
     
  2. HST_Rihad

    HST_Rihad Active Member

    I think I'm doing bodyrecomp. This is what I call it anyway :) Details are as of yet unknown, unless you're one of Martin's clients.
    I'm expecting the mere IF eat window, or more specifically morning fast, to do its magic.
     
  3. Jester

    Jester Well-Known Member

    This is the problem.

    Good luck, nonetheless. Don't be disappointed when magical 'recomposition' doesn't happen.
     
  4. HST_Rihad

    HST_Rihad Active Member

    Thanks. I think it may just take some time. Most people turn down every method if it doesn't give them any visible progress in a week or two.
     
  5. Looks like you've made some significant progress on your quads, very noticeable improvement there!
     
  6. HST_Rihad

    HST_Rihad Active Member

    Thanks, legs have always been a non-issue for me, this is one of those cases where genetics actually means something.
     
  7. HST_Rihad

    HST_Rihad Active Member

    Just finished my 10-week long foray into caloric restriction (1 week SD + 9 week w/o to be exact). I was able to at least maintain strength in all exercises, except incline bench:

    Leg press 280х5х2 /617lbs (265х5х2 /584lbs)
    Incline bench 77х2 /169lbs (82x5 /180lbs)
    Leg curls, #bricks 13x5х2 (13x5х2)
    Pull-ups 25х5х2 /55lbs (17.5х4х2 /38lbs) - about same thing considering about equal weight loss.
    BB shrugs 127х5х2 /280lbs (115х5х2 /253lbs)
    Lying 1-arm rear delt 8.5х10 /18lbs (8.5х10 /18lbs)
    BB curls 47х2 /103lbs (47х2 /103lbs)
    Tricep pushdowns, #bricks 14х10 (13х6)
    Calf raises 116х12х2 /255lbs (109х12х2 /240lbs)

    Weight: was: 80 kg (176-177 lbs), now: 71 kg (156-157 lbs)
    Waist: was 100 cm (39.4"), now: 89 cm (35.04")
    Arm girth: was: 38.2 cm (15.04"), now: 36 cm (14.17")
    Thigh: was: 61.1 cm (24.05"), now: 55.5 cm (21.85")
    Chest: was: 109.5 cm (43.11"), now: 105.5 cm (41.53")


    Today was my last day of current HST cycle extended by 3 weeks. Also, today was the first time I went to workout 14-16 hours into a fast. Strength or energy didn't drop, on the contrary, I was able to PM on a few moves like squats or shrugs. I had a worm inside bugging me to finish this cycle leg pressing 280 kg (5 big plates aside :)) Now I'm off to SD, and will have whole summer to concentrate on rendering my abs visible (yes, I'll probably extend my next HST cycle for as long as needed).
     
  8. Sci

    Sci Well-Known Member

    Great job on your cut, 11cm drop on waist is excellent.
     
  9. HST_Rihad

    HST_Rihad Active Member

    Thanks, I have about 5 cm more to go to at least reach the below overweight mark (height/waist == 50%, my height is 171 cm, so waist should be no more than 85 cm /33.5"). I have pretty emphasized love handles so I'll probably ever see v-taper in my dreams only :(
    Will need to eat a bit more while SDing to maintain muscle, on second thought, now that I don't visit gym 3 times a week to spend some of the calories there, I may be able to get away with eating about SAME amount. Only scales will tell.
     
    Last edited: May 23, 2013
  10. Jester

    Jester Well-Known Member

    How restricted were the cals?
     
  11. HST_Rihad

    HST_Rihad Active Member

    Uhm, I don't really know for sure, since I haven't been counting. What I did was try and eat at specific times: 10am, w/o, 1pm, 4pm, 7pm, 10pm. Been trying to roughly measure in terms of quantity, like one glass of buckwheat per day as side dish, or 200 g of pasta, and went up or down from there (down to 2/3 of a glass of buckwheat towards the end of HST cycle) to accompany chicken breast or red meats. Sometimes when my mom cooks plov with meats or chicken I eat that and there's really to way to measure anything, so I just go by the looks of what seem to be enough. My last meal is normally 200 g. of cottage cheese + half a banana on days with w/o, 100 g of cottage cheese + half a banana on days without, following natural tendency to eat a bit less on those days. I eat a medium orange almost every day, vitamin C in it seems to help against losing too much hair. I also eat fast food like chicken Doner kebab practically after every workout (it used to be 2 McD hamburgers). I don't mind eating whatever I want. I don't think I ever go below 1200 (lower threshold mentioned by Lyle) or 800 (mentioned by Brad) considering 4-5 meals a day. Yes, for the past week or so I've tried eating 4 times: 10am, w/o, ~2pm, 6-7pm, 9pm to lessen daily calories a bit more, as progress seems to have slowed down. But now I'm on SD, so no more experimenting until after I resume w/os.

     
    Last edited: May 25, 2013
  12. Jester

    Jester Well-Known Member

    1. 10kgs in 2 months without substantive LBM loss or arm, thigh drops is a job well done.

    2. This is your biggest problem.

    3. Meal frequency/timing is near irrelevant at non-extreme ends of the spectrum.

    4. I assume your fasting experiment died a quick death then ... ?
     
  13. HST_Rihad

    HST_Rihad Active Member

    Thanks, after some reading I wouldn't have expected anything worse. Training is believed to offset muscle loss while dieting.

    At this time I don't think fasting is better for leaning out, and I think it won't be necessary for keeping the lean state. Nature already made us fast 8-10 hours around night sleep to enter maintenance mode (low insulin/high GH+glucagon). I do keep it at 12-13 hours though. Caloric deficit is what does the job, and the bulk of purported health benefits of 16 (LeanGains) or 24 (ESE) hour fasts is available in as little as 12-13 with a fraction of intrusiveness on my life. When I finally do get my 6-pack visible (maybe at 8-12% bf) I'll slowly start eating more while still maintaining their visibility.
     
    Last edited: May 25, 2013
  14. HST_Rihad

    HST_Rihad Active Member

    An interim progress report.

    [​IMG][​IMG][​IMG]

    Body weight: 80 kg -> 68.5 kg (176 lbs -> 151 lbs)
    Waist circumference: 100 cm -> 81.4 cm (39.4" -> 32")
    First measurements dated 20130314

    Need at least another month of dieting to show something off, or more likely 2-3 months.
     
  15. HST_Rihad

    HST_Rihad Active Member

    As a continuation of the debate with a forum member,

    Cutting and sparing the muscle requires caloric deficit + training.
    Adding muscle requires eating your TDEE calories + training.
    Adding muscle and fat requires eating a surplus of calories (over TDEE) + optionally training.

    It's as simple as 1-2-3.
     
  16. Totentanz

    Totentanz Super Moderator Staff Member

    You should just change your name to Rihad Pilon. You can stay tiny just like him.
     
  17. HST_Rihad

    HST_Rihad Active Member

    That's actually not his opinion, Totenlyle, at least none that I know of. Bulking the EatStopEat-style would have you eat at a slight surplus 5-6 days a week, with 1-2 days used for cutting the extra fat off. I've decided to reach farther than that :) It'd be interesting to see if you're bigger than him at his bf level to the point where any genetic differences stopped to matter.
     
  18. Totentanz

    Totentanz Super Moderator Staff Member

    He's admitted on his site that he is significantly below his genetic limits according to his formula. Using his formula, I've somehow surpassed mine, funny how eating extra food will do that, brad jr.
     
  19. HST_Rihad

    HST_Rihad Active Member

    You do know that no matter how hard you try naturally, and no matter how meticulously you plan your prot-carb-fat ratios, if you choose to reach 9-10% you will inevitably shrink in size, lose water, connective tissue, etc (termed "inessential LBM" by Lyle)? And then what's left? It's quite comforting to assume that when you're at 220 lbs 15% bf (example), at 5% bf you would weigh in at 220*0.85*1.05 == 196 lbs. Well, I hardly doubt anyone would. ~180, most likely.
     
  20. Totentanz

    Totentanz Super Moderator Staff Member

    Try 220 at 9%, but nice try

    Keep working hard and someday you might be as big as one of my legs.
     

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