5 1/2 month update

[jmorrison]

I forgot to post my update last month, so here are my numbers pre this months 2 weeks cut. I will post again at the end of the 2 weeks.


15JAN09/ 19MAR09 / 31MAR09 / 28MAY09 / 10JUL09

weight: 265 / 245 / 237 / 224 / 217

Neck: na / 17.75 / 17.25 / 17.5 / 17.5

Bicep: na / 17.75 / 17.5 / 17.75 / 17.25

Chest: na / 47.5 / 47.25 / 47.75 / 44.5

Waist: 48 / 44.75 / 42.5 / 39.25 / 37.25

Thigh: na / 25.5 / 25.25 / 25.5 / 24.25

Calf: na / 17.4 / 17.25 / 17.5 / 17.25

BF% 30%+?/ 26% / 22.5% / 18.75% / 17.5%


I lost quite a bit of size off my chest over the last month, but I think I was carrying a good bit of fat there. The rest of my body has remained fairly stable in size, with the exception of my belly shrinking. I had stagnated around 220lbs for almost an entire month, then I started the ECA stack and it has been throwing it off of me.

I will post back after this 2 week ECA cut with results.

 

[danzik17]

Good progress so far. What kind of diet are you running?

 

[jmorrison]

I use the ABCD program because I work a 2 week on 2 week off shift on an oil rig. All my food is provided for me out here, so I go low calorie high protein and try to keep my cals around 2k here. I do a 4 day split in the gym, and do 4 days of steady state cardio in the morning on an empty stomach.

At home, I eat around 3k cals per day with no cardio and 3 full body workouts per week in the 5x5 range.

So it's sort of a 2 week cut/2 week bulk schedule. In theory it keeps your natural test elevated as well as your metabolism fired up. Whether it is effective or not, I dunno, but it fits my lifestyle and is working for me

 

[Marat]

Very good work. What is your goal weight / time frame?

Also, I'd recommend dropping the 'A' part of the ECA. I don't have the particular reasons why, I just recall that it is unnecessary and doesn't add particular benefit. I'm sure someone will come in with more info...a google search will probably do it though.

Nonetheless, keep it up

 

[jmorrison]

I don't have a goal weight, just BF%. My 6 month goal was 10% by August 22nd, but with only a month and a half left I dont think I will make it. Should be solidly sub 15% though, maybe even 12-13%.

I usually take an aspirin a day anyway. Family history of heart trouble, and its supposedly good for me, but I will drop it out of that stack.

 

[Merkaba]

why ss on an empty stomach?

 

[jmorrison]

I don't know to be honest. Old hoodoo that I can't shake I guess. Same reason i am doing SS at all instead of HIIT, I just feel wrong if I dont lol.

 

[jmorrison]

Ok, I started HIIT this morning. Envisioned myself as Rocky sprinting up the stairs. Until my 4th set. At which point I think I could taste my own lungs. By the time I got 6 sets done I was a wobbly train wreck of a man. 12 minutes of hell followed by 10 mins of steady state that felt like a vacation.

Probably not my best day to start it since I have squat tonight after work. Oh well, who needs glycogen anyway?