Post: #26

Just a quick update; since eating the recommended amounts of protein I'm maintaining my strength on all lifts, which is good enough. As for the weight, I was at 80.9 as for this morning. I'm getting compliments on getting leaner, which feels good and makes me know I'm on the right path. I will be ending this either the 28 of this month or on november the 4th, depending on how I feel. This would make either 4 or 5 weeks of dieting. Then I will maintain for 2 weeks; after that I will make one final round of the RFL diet until december the 24th. Right for those grandma dishes. No matter the bf, which should be sub 15% by then, I will start to lean bulk right for new years. Can't wait to hit 1/2/3/4.

Post: #27

(10-20-2017 01:46 PM)ExploringReality Wrote:  Just a quick update; since eating the recommended amounts of protein I'm maintaining my strength on all lifts, which is good enough. As for the weight, I was at 80.9 as for this morning. I'm getting compliments on getting leaner, which feels good and makes me know I'm on the right path.

You said you'd do X and you are doing X. Right on.

Post: #28

Had a response typed up, but lost it...grumble. My two cents, by no means an expert:

I ran StrongLifts, then MadCow, and now Greyskull. Greyskull has been my favorite, love the 10% deloads after you test a PR. Rebuilding while adding more reps is a great feeling. I've been running it since the start of the year and it's been good to me. Only thing I have done is tweak the assistance exercises and change up the reps. After a while I plateaued on 3x5 and was feeling some minor injuries. I upped my reps to 3x20 for DL and squat (building up from 135 lbs on each - adapting the ideas behind STARR recovery protocol), 3x8 on the other main lifts, and 3x15 on the assistance work, when I have time. Results have been coming steady since the switch, even if I'm not adding weight as often.

For cutting, look into intermittent fasting. I over-bulked at the start of the year. Timing my meal window with IF, a little cardio, watching sugar intake, and not eating beyond satiety got me to drop 10lb / 5kg in about 2 months. Also I got some gains even while on the program.

Take monthly progress pictures to help keep yourself honest. Pay attention to what your face looks like vs. older pictures to know if you're getting fat.

Keep up the good work.

Post: #29

I-ve been out of the forum but not out of the gym. A week has passed since I stopped dieting and I-m sitting at 82.8 after the water weight and the carbs stabilizing in my body. Now I-m upping my caloric intake to 2600,I can-t do the RFL again, which should burn around 0.5 a week whilst increasing my strength a little. I will do this until I stall, then bulk at last.

Post: #30

40kg ohp, 60 bench, 80 squat, 110 deadlift! Things are going smooth, I can tell my shoulders, pecs and quads are bigger. Not sure about arms though, but these things take time.