The Road to 10%
- Thread starter colby2152
- Start date
bluejacket
New Member
what are your goals in between then and now?
at this point with what you currently know about training/diet going from 12.1% to 10% could be a goal for october 31.
either way, good luck
at this point with what you currently know about training/diet going from 12.1% to 10% could be a goal for october 31.
either way, good luck
<div>
(_tim @ Sep. 14 2007,15:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good luck, colby. What are you thinking your approach will be?</div>
I'm ignoring how much protein I consume. You read that one right. I have found that in the past I was too focused on protein intake, and I couldn't cut out enough calories.
Of course my diet will be as much protein as I can get, but I won't be worried if I get 1g/1lb or 1g/kg or any of those recommended ratios. If I lose some muscle, so be it, I will gain it back!*
*My cut won't be a fast one, so loss of muscle won't be significant.
(_tim @ Sep. 14 2007,15:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good luck, colby. What are you thinking your approach will be?</div>
I'm ignoring how much protein I consume. You read that one right. I have found that in the past I was too focused on protein intake, and I couldn't cut out enough calories.
Of course my diet will be as much protein as I can get, but I won't be worried if I get 1g/1lb or 1g/kg or any of those recommended ratios. If I lose some muscle, so be it, I will gain it back!*
*My cut won't be a fast one, so loss of muscle won't be significant.
<div>
(bluejacket @ Sep. 14 2007,15:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">what are your goals in between then and now?
at this point with what you currently know about training/diet going from 12.1% to 10% could be a goal for october 31.
either way, good luck</div>
My last cycle has been disrupted, so I never attained the 12.1% goal. I am in the low 13's though. I could be even higher, but I will know when I hit 12% since my handles will be gone.
My goal is to be at least 10% by next June, but getting to 8% would be even better. If I hit the goal earlier, I'll start my slow bulk, and I should stay at the same bf% as I put on muscle.
For now, my weight training is at a halt until I get some DB's - see my home gym log.
(bluejacket @ Sep. 14 2007,15:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">what are your goals in between then and now?
at this point with what you currently know about training/diet going from 12.1% to 10% could be a goal for october 31.
either way, good luck</div>
My last cycle has been disrupted, so I never attained the 12.1% goal. I am in the low 13's though. I could be even higher, but I will know when I hit 12% since my handles will be gone.
My goal is to be at least 10% by next June, but getting to 8% would be even better. If I hit the goal earlier, I'll start my slow bulk, and I should stay at the same bf% as I put on muscle.
For now, my weight training is at a halt until I get some DB's - see my home gym log.
TunnelRat
Active Member
<div>
(colby2152 @ Sep. 14 2007,15:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm ignoring how much protein I consume.</div>
Interesting -- I'm doing just the opposite. I've been making sure I get 1g/lb of protein and ignoring carbs and fats (to be fair, I've also been watching my total calories).
(colby2152 @ Sep. 14 2007,15:48)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'm ignoring how much protein I consume.</div>
Interesting -- I'm doing just the opposite. I've been making sure I get 1g/lb of protein and ignoring carbs and fats (to be fair, I've also been watching my total calories).
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Interesting -- I'm doing just the opposite. I've been making sure I get 1g/lb of protein and ignoring carbs and fats (to be fair, I've also been watching my total calories). </div>
It was getting tough to cut when I was consuming 250-300 grams of protein/day. That alone gives me a 1000-1200 calorie base, and when I want to eat about 1800-2300 on any given day, that makes it pretty tough.
It was getting tough to cut when I was consuming 250-300 grams of protein/day. That alone gives me a 1000-1200 calorie base, and when I want to eat about 1800-2300 on any given day, that makes it pretty tough.
I want to build up strength, but I will using DB's starting in October, so the loads won't be able to be too high. Should I lift the lighter loads with higher frequency or max out once/week? I am going with a similar theme to my last cycle that got cut off - strength, but not size for the legs.
The 1st of several routines on my way to 10%
This is based around dumbbells only. I may get a barbell sometime soon which would replace deads, overhead squats, and push press. It is split for strength and hypertrophy. My strength routine is very simple. I do it twice/week with squats and deads being alternated, so they are only once/week. My 5th strength WO is the desired RM. From there I will push for PR's.
HST - 3x/week
One-Arm Bent-Over Rows
Bench Press
Push Press
Reverse-Curl Cuban Press
Standing Calf Raise
SST - 2x/week
DB Clean Jumps
Dips (reps)
Farmer's Walk (100 steps)
OH Squats / Deadlift
I am aiming for max amount of reps for dips using two chairs. I plan on doing some very light workouts (20-30 reps) in the next two weeks. I'll do 2 weeks of 15's, 2 weeks of 10's, 2 week's of 5's, and then 2 week's of post-5's. I should be done with this cycle by December.
This is based around dumbbells only. I may get a barbell sometime soon which would replace deads, overhead squats, and push press. It is split for strength and hypertrophy. My strength routine is very simple. I do it twice/week with squats and deads being alternated, so they are only once/week. My 5th strength WO is the desired RM. From there I will push for PR's.
HST - 3x/week
One-Arm Bent-Over Rows
Bench Press
Push Press
Reverse-Curl Cuban Press
Standing Calf Raise
SST - 2x/week
DB Clean Jumps
Dips (reps)
Farmer's Walk (100 steps)
OH Squats / Deadlift
I am aiming for max amount of reps for dips using two chairs. I plan on doing some very light workouts (20-30 reps) in the next two weeks. I'll do 2 weeks of 15's, 2 weeks of 10's, 2 week's of 5's, and then 2 week's of post-5's. I should be done with this cycle by December.
Only one to reply was TunnelRat? C'mon guys, where are you at?
DRUM ROLL please... Incredibly light but efficient WO w/DB's
HST WO
One Armed Rows: 20 lbs - 20 reps (2 sets)
Bench Press: 50 - 20 (2 sets)
Push Press: 30 (2 sets)
Standing Calf Raise: 30 (2 sets)
I moved RCCP's to tomorrow's SST WO since I have Push Press and Bench Press here.
DRUM ROLL please... Incredibly light but efficient WO w/DB's
HST WO
One Armed Rows: 20 lbs - 20 reps (2 sets)
Bench Press: 50 - 20 (2 sets)
Push Press: 30 (2 sets)
Standing Calf Raise: 30 (2 sets)
I moved RCCP's to tomorrow's SST WO since I have Push Press and Bench Press here.