Oh snap, hi page 28

Ok, took Cass's advice... here is a picture update

I don't know what happened to my most recent picture, but this pic shows my stomach at its biggest



As of today...










It's slowly melting off and I have much less of an appetite now. I'm not sure if that's from having the dairy out of my system and thus I don't crave it anymore or if it's from me starting Provigil again But it's a nice feeling, because I don't overstuff myself or feel rabid about food anymore. And looking back on it, I always wanted something that had milk, cream, butter, cheese... now I'm satisfied with a fruit pop


[Edited on March 22, 2012 at 9:27 PM. Reason : oops]

3/22/2012 9:25:47 PM

Nice progress! Do you have a strategy or specific goal with a time frame?

Personally, I do well when I set a specific number goal, with a date. From there I work backward to develop a strategy to get there. As opposed to just making an effort to simply eat better.

3/22/2012 9:35:04 PM

^^ nice progress.

IF is great for controlling your calories. You think because you haven't eaten all day you would pig out at the end of it. It feels like you are pigging out but realistically you can go nuts and still eat less than 2,000 calories easily.

[Edited on March 22, 2012 at 9:39 PM. Reason : a]

3/22/2012 9:36:11 PM

No, I just cut out all dairy because of the reaction I was having to it. I can actually tell now when I have even the slightest bit because parts of my arm start developing scaly patches. The first picture is a lot of bloat, but I had gained weight because of it.

I knew that I wanted to get down to the size I was at for our engagement pics by the time graduation/wedding rolled around, I believe I'm less than 10 lbs from that now.... if I could get back to the size I was Christmas 2010 (~145 lbs), I will be extremely happy. Right now it's a little hard to work out as hard as I want to though because of my hip bothering me..



^ I can't do IF - history of insulin problems. (Hyperinsulinemic hypoglycemia, specfically)


[Edited on March 22, 2012 at 9:40 PM. Reason : and thanks to both!]

3/22/2012 9:37:23 PM

^ you should focus on upper body weightlifting. Your hip probably wont bother you bench pressing and doing back/shoulder exercises.

I've seen a few girls at the gym the past few days who aren't fucking around. Lat pulldowns, squats, etc. Those girls have killer bodies.

The girls on the ellipticals are mostly fat

3/22/2012 9:41:41 PM

Yay Sam! There's a huge difference! You look great and I'm so happy you're starting to feel better

3/22/2012 9:44:13 PM

I had hip issues too but they went away when I laid off running on hard surface. I remember I was fake training for a half marathon with some friends ( only did to see if I can handle the training). When we started increasing milage, 8 to 10 mile runs, that was when I started experiencing some hip pain.

When I was training for this, I kind of stop cold turkey on weight training to focus on running only.

This is not a running debate, again. But I am just making a suggestion to Samwise, that if she has not done it already to incorporate strength training, for your lower half. It will help strengthen your hips.

Also look into your running stride. I see so many girls run with too much movement (rotation) at the hip in addition to taking long strides. Shortening your stride will help take the impact off joints.

3/22/2012 9:52:49 PM

Oh, I don't run. I get really bored with running, actually. I hurt my hip in taekwondo, I think (which I terribly miss )


But yes, I have been trying to do more strength training for my hip specifically. Mainly squats with free weights, and I'll alternate between regular stance and leaning on one leg while barely on the other then vice versa.

For upper body, I've been doing strength training with free weights and I have my punching bag - I haven't been able to do that in a while, though, because of traveling :\ this coming week I will be for sure though.

[Edited on March 22, 2012 at 10:00 PM. Reason : thanks Cass I feel a lot better]

[Edited on March 22, 2012 at 10:01 PM. Reason : oh, and I'm sure kickball doesn't help my hip at all]

[Edited on March 22, 2012 at 10:04 PM. Reason : any good, specific hip exercises?]

3/22/2012 10:00:23 PM

My bad thought you ran.

If you don't like squats, you can switch it up a bit by using a plate at a weight you can tolerate and place it on the floor on either side of your feet. Start from one end at the floor and slide the plate along the floor to the other end. Don't just kick the plate with your foot. Concentrate on using that hip to move the plate over. Don't know if this makes any sense.

But it's the same principle with an excercise band that you place on your ankle. You may have seen people do this at your gym. I prefer plate because there is more resistance and you can move up with weight, unlike the band.

3/22/2012 10:13:26 PM

No worries, lots of other people run on here. I prefer kicks, punches, and strength training

Oh, I like squats! But I am not going deny they get a little boring and I want something with more resistance - so I like that idea of the plate. I think I get what you're saying... do you have a little room between the plate and the other foot? As in you use one foot to push the weight over, then step forward and use the other foot to push the weight towards the foot you just stepped forward with?

3/22/2012 10:16:32 PM

Your foot does not move forward, it moves sideways along the floor. Work one leg at a time. Trying to find a youtube video here...

I like this one too cus it works the obliques as well if you do it right and engage your abdominals.

[Edited on March 22, 2012 at 10:25 PM. Reason : ....]

3/22/2012 10:24:41 PM

Ahh, I think I see what you're saying. So would the side of my body be facing the direction I'm going?

I'm trying to think of a way to describe what's in my head

3/22/2012 10:29:25 PM

Damn I am bad with directions too, it's an asian thing

If you have a narrow hallway for example, you wouldn't have nowhere to go would you, if you place the place in front, correct? So if you placed the plate outside your foot, not in front of your toes, the plate has only 2 places to go, to the right of you or left of you, correct? Which ever side you choose to work on first. It's moving east or west, basically.

3/22/2012 10:35:14 PM

Ok, yeah, that makes sense. That's what I started envisioning but it's hard to explain. I will definitely try that next time, thanks!

3/22/2012 11:23:10 PM

I'd be careful with that movement. Generally, if someone has hip pain they have a faulty movement pattern. I.E. they are using the wrong muscles and/or alignment to create movement.

If you to try to do loaded, long range hip abduction and you are using the wrong muscles/pattern to do it; it will only reinforce bad movement and possibly create more pain.

My advice: Try it with a light weight, but heavy enough to force you to focus. If it hurts, stop. If you do it pain free, then later in the evening the pain returns. Make a mental note.

If you really want to heal your hips... either find a physical therapist who is knowledgeable or a trainer who is familiar with the Functional Movement Screen.

3/23/2012 5:40:07 AM

I don't think it's a faulty movement pattern, if you are saying that meaning the pain develops overtime. I'm worried it might be more of a tear because there is a specific part of my hip that hurts and when I do certain motions (i.e., inside crescent kick) it feels like something is catching and then hurts. The things that have sparked the pain are sitting with my straight out (not reclining), kicking (except front snap kicks), and sometimes running. Walking a lot doesn't help things either. I will say, resting it and laying off the kicks for a while has helped diminish the pain.. so idk what's going on. But I just wanted to clarify this wasn't a slow thing, really - I remember the day where I jacked up my hip in taekwondo and I think that is the event that sparked the pain

Probably time to see a physical therapist I guess :/

3/23/2012 7:56:46 AM

Dang! Sam is looking good!

3/23/2012 8:07:04 AM

I can practically guarantee you that it is a faulty movement pattern. Or, you have an injury that requires a compensation pattern to move. Which will create pain instantly or lead to a chronic overuse injury.

It could be a tear. If it's muscular, it's not a big deal and can heal easily given time and a corrective exercise strategy. If it's in a tendon, or worse a ligament, it is harder to fix due to a much lower amount of blood/lymph flow through those tissues.

My guess: your glutes/abs are weak and not stabilizing your pelvis as you move to a asymmetrical, i.e. single leg stance (kicking), this causes your hip/pelivs to become unstable and bow out causing undue stress to tissues.

Here's a test: Stand up straight and lift one knee, bent, as high as you can. Minimal target is knee above hip level. While you do this squeeze the opposite glute and maintain that "glute lock".

Once you get as high as you can with the knee, glently pull it higher with your hands. Focus and notice on squeezing the down leg's glute. Release your grip and try to maintain the new knee height. If you are unable to maintain glute lock, thats a weak glute indicator.

Now, if that is all easy. While keeping the knee raised, attempt to abduct, i.e. swing your knee wide externally while maintaining glute lock. If you can, great work because that is hard to do and you have strong glutes and thats not the cause. If it is, work on maintain glute lock as you articulate your knee/leg through flexion/abduction/external rotation.

Also: STOP IF IT HURTS. Take not of what movement causes the pain. Then reference a functional anatomy chart . If you can figure out what muscle causes that movement, then theres a high chance that muscle is inflamed/injured.



[Edited on March 23, 2012 at 8:38 AM. Reason : moar words]

3/23/2012 8:33:30 AM

ffffffuuuuuuuuu

also, great work sam!

also, bench press is finally moving.

[Edited on March 23, 2012 at 9:24 AM. Reason : 5/3/1 >>>>>> ss on a IF cut]

3/23/2012 9:22:13 AM

Indeed, I love 5/3/1 so far. Given that I've been blasting through rep PRs, I don't think I'll slow down on progress any time soon, although my overhead press will probably be the first to stall.

3/23/2012 10:06:39 AM

I have a brand new bottle of Whey Tech Pro Chocolate I want to give away if anyone wants it. For Free

I paid $24 for it, tried it yesterday 2x and this morning 1x and decided that was the last straw. It tastes nothing like the regular whey tech that I love, and I can't bring myself to finish it. You want it, it's yours. 24g protein/scoop. Come and get it.

3/23/2012 10:34:03 AM

So, I stopped losing weight, but my shirts are were still getting baggier and the waists on my pants were getting ridiculously loose. I just measured and have lost another inch on my true waist, 2.5 inches on my "natural" waist where my pants sit, but have gained 3 inches on the widest part of my hips/thighs.

that is where I need to be losing! I've lost enough on my true waist that my ribs stick out over it and look a little unhealthy, but I'm gaining muscle and not losing fat on my thighs (i think that is what is happening). What should I do? My weight loss is purely from a HUGE change in diet due to PCOS and an overabundance of histamines in my system. I really don't work out with a routine or anything. I climb a lot of stairs at work, I hula hoop and jump rope with the kids or just run around with them for 20 minutes at the very least each day at work. I'm afraid to start riding my bike because my thighs might just get bigger.

3/23/2012 10:44:38 AM

Keep getting leaner. Fat comes off in certain areas at different rates due mainly to hormones.

3/23/2012 11:26:04 AM

Gratz samanthawize

I'm Krallum and I approved this message.

3/23/2012 12:53:22 PM

measurement update:

From 1/7/2012

Quote :

"Right Arm: 11.75" Left Arm: 11.5" Boobs: 36.5" Chest: 33.5" Waist: 29.5" Muffin Top/Belly: 40" Hips/Ass: 43.5" Right Thigh: 27.5" Left Thigh: 27""

Right Arm: 12" (+.25")
Left Arm: 11.75" (+.25")
Boobs: 35.5" ( -1")
Chest: 31.25" (-2.25")
Waist: 27.75" (-1.75")
Muffin Top/Belly: 38.75" (-1.25")
Hips/Ass: 42" (-1.5")
Right Thigh: 25.5" (-2")
Left Thigh: 25" (-2")


I think I had some bloat issues causing my increase in thigh mass. I had kidney issues as a child and when they would act up my thighs looked like the michelin man's. I'm happy. The weight is slowly coming off. I really need to tone my ass, thighs, and arms still, but I am lazy. My friend is getting me into poi spinning so that should help my arms. Anyways, that is my update. K, thx, bye!

3/24/2012 11:37:36 AM

Awesome progress! I need to take my measurements. It's been a while and I'm interested to see where I stand. I think the last time I took them was in January sometime.

3/24/2012 12:05:21 PM

Thanks!

I actually gained a bit of weight back and I'm sitting pretty steady at 169.0 lbs, but I'm definitely still losing fat.

3/24/2012 2:40:16 PM

Looking good, moose!

Not calling you moose, thats just a thing I like to say

3/24/2012 4:50:43 PM

what is this thing?

3/25/2012 10:14:05 AM

The posterior view of someone who has been bodybuilding for 5+ years, enhanced with AAS, with bodyfat <6% would be my guess.

3/25/2012 10:38:29 AM

that is fucking disgusting. I think fat people are gross but give me a 150lb girl anyday over that. My god that's gross.

3/26/2012 1:43:37 AM

LOL at face

"I'd take a 150lb girl before I'd have sex with a disfigured mutant horse."

3/26/2012 2:51:48 AM

I am fairly certain that is male, or she has an incredible amount of AAS coursing through her.

I agree... people who get mutant huge and super lean look pretty freakish. But that's what some bodybuilding federations judge for.

3/26/2012 5:23:18 AM

Quote :

"that is fucking disgusting."

REALLY!?!? because that picture TOTALLY turned me on

3/26/2012 8:38:12 AM

Uhhh since when is 150 lbs fat

3/26/2012 9:57:23 AM

Start of Week 1 204.5lbs, 16.8%BF



Week 2, 200lbs, 16.7%




so i guess no real change in bf% which kinda annoyed me, but I lost nearly 5lbs, so that felt good.

[Edited on March 26, 2012 at 10:07 AM. Reason : jpg]

3/26/2012 10:07:21 AM

down to 225 this morning

3/26/2012 10:15:22 AM

Cut Update:

After 8 days, I am still 8lbs down. I had a cheat day Friday and put down ~5,000calories of food within about 5hours: Arby's Beef & Cheddar Max, Jamocha Shake, Fries, 1/2 a jimmy johns sub, 4 slices of pizza + bread sticks, and 5 IPAs.

Woke up the next day up 4.5lbs. But today, I am back down to my previous low on Thursday morning. 173.4lbs (down from 181.4).

This is roughly my strategy: cyclic low carb and IF for about 5 days, Cheat on the 6th, fast/ very low calorie on the 7th. Repeat each week, hopefully losing about 2lbs of pure fat per week. There is a physiological reason why I do this, and it is pretty complex. I can break it down, if someone requests.

Today I noticed a decrease in my strength endurance. It was significant. My rep maxes were about 1 or 2 lower than normal. This is to be expected when losing weight.

These pics are roughly the same as the ones from Thursday. Unfortunately my GF doesn't understand the concept of replicating photos regarding body placement in the shot.

3/26/2012 10:43:46 AM

weird weekend for me.

ripped a pair of boxer briefs mid squat on saturday. was kinda weird.

this morning going for maximal effort on OHP, seemed to have jacked something up in the warmup sets, of all things. felt something weird in my upper back, now it's kinda painful move my neck around. seems fine when neutral though.

seems to be around c7-t3, mostly in the center, right down the spine.

feels muscular though, like a back neck "crick" from sleeping wrong. can't really figure out stretches for that area.... idk.

have to travel for work till friday though. hopefully a few days off and it'll go away.

[Edited on March 26, 2012 at 12:02 PM. Reason : dem rhomboids probs]

3/26/2012 12:01:26 PM

^^like the pics. Your hairy arms made me laugh when I realized all the manfur was gone

3/26/2012 12:05:09 PM

^Thanks

^^
It may be a neck tweak... It's happened to me a few times during SOHPress. Make sure you are keeping your neck/gaze neutral. What caused mine, and a couple of my clients, was head banging (i.e. rapidly whipping/nodding the head) as the barbell passes infront of the face.

Should be minor and completely gone in 2-4days. You'll probably wake up tomorrow with a stiff neck.

3/26/2012 12:09:50 PM

you called it, occurred during the ascent, right as the bar passed my face, and before bringing it under the bar.

hope you're right with the rest, i can live with that

[Edited on March 26, 2012 at 12:15 PM. Reason : it was not fun going to the dentist an hour later, "move your head this way and hold it"]

3/26/2012 12:12:31 PM

Dharney,

You are making good progress!

How are you measuring BF%? I guesstimate myself at around 15-16%, I eyeball you around 18%. However, I carry have relatively more muscle mass; which will skew some things.

If you are wanting to see abs and significant muscle definition/striation you will need to lose about ~4-7% more BF. It seemed you are not going very low carb with your diet, which is OK. I recommend when you are about 2weeks out from your goal date to do a very low carb diet to shed water and the last few fat lbs. That will make you look much more ripped.

3/26/2012 12:23:48 PM

im using the omron handheld thingie. Accuracy is speculative, but i believe it to be consistent at least. I don't see wild fluxuations if i'm checking my bf at regular times (morning before I eat). I'm also 6'4", so quite a bit taller than you. Idk how that fares w/comparing body morphology or if it makes a difference at all.

im def lower carbs than i normally take it, but i woudln't consider myself very low carb. average intake last week

calories: averaged about 1900/day. If you don't count saturday, which threw me off b/c a friend came into town and made me go to mexican w/him and then I had a date that sat night and didn't want to look like a douche so i just ordered normally, then my average was 1750cals/day. I was setting a goal of ~1800-2000/day so i think im in line w/the numbers here

fat: 56g/day. Not sure what my goals should be here

carbs: 129g/day. My goal was to be below 100g/day so i kinda blew that. Will try harder this week now that i'm better adjusted. Normally im taking in 200-225g/day

protein: 185g/day. Goal was to be above 200g/day so gonna need to step it up. Really only sunday was bad, skipped a meal, then ate really light and no protein shakes, 80g/protein that day, threw the avg off.

[Edited on March 26, 2012 at 12:42 PM. Reason : meh]

3/26/2012 12:41:04 PM

i read that abs begin to show in around 12% and become fully visible at about 10%. I was guessing you'd be around 12% right now.

I have to leave town on the 19th of april and will be gone for a couple weeks, then am flying to europe for nearly a month, so im going to have to end my cut phase short and its only 4 weeks long. No way I can drop that much bf% in a month. Prob more likely goal is for me to drop 2%, which woudl put me around 14% on my scale, or 16% more likely from your judgement

3/26/2012 12:45:20 PM

That is right about the abs coming out at around 12%...

However, I have developed significant core strength from heavy barbell lifting. This has produced a fairly large set of abs that are "deep". A body fat analyzer I've been playing with says I'm at 14.5%

3/26/2012 12:56:32 PM

Comon people... it is prime time for developing the beachbod. We need more activity in this thread!

Down to a new low of 171.4lbs this morning. I down 10lbs in 10days. Crushed my work out today too... Got a PR for the double overhand grip dead lift @ 375x1. Got 5 more reps after moving to mixed grip.

Also, my electrical permit for my building was approved today... My training facility should be open in ~35days!

[Edited on March 27, 2012 at 1:16 PM. Reason : ]

3/27/2012 1:15:44 PM

I was down to 204.8 last Friday. Ate a shitload of bad food at a Sunday potlock, weighed in at 208.8 on Monday morning. 208 this morning after eating over maintenance yesterday (set a PR rep record with deadlift - 12x245). Going very low calorie/low carb today, fasting for a couple more hours. The extent of my carb intake will probably be mushrooms and broccoli, hoping to be back down to 205-206 tomorrow morning.

3/27/2012 1:19:16 PM

Nice reps on the DL, just be careful going high rep on the DL. Always call that one a 1rep or 2 before failure.

The weight should fall off pretty quickly. You'll probably hit a new low, if you can maintain the deficit/low carb for a few more days.

3/27/2012 1:34:30 PM

I got a little depressed after weighing myself this past weekend while I was down in Florida for a wedding. How often are scales like these, off:



I've been working out and running on a fairly consistent basis since New Years and I've definitely trimmed up my diet pretty well. I did the same thing last year and dropped 15 pounds with the quickness.

I know I'm not exactly where I was at at this point last year, but my pants are just as loose as they were last year and I was feeling a lot better. Difference was that I could track my weight loss easier because I was going to a gym with a scale. I quit the gym this year and I've been running and training at the house. So I'm wondering if this scale at the hotel I was staying at was just fucked up or something.

And to people who say you shouldn't go strictly by weight loss.....I'm a small guy. It's difficult to determine how much my body is changing on a short term basis without a scale. Might have to get one for the house now.

3/27/2012 1:53:37 PM