Still going!

So I'm coming up on FIVE years of lifting weights three to four times a week.

As for my "transformation" I've transformed over the last six months into a semi-fat man, tipping the scales a month ago at 200 lbs!!

Beer and food are two of my many weaknesses. Anyway, I've been doing a protein sparing modified fast (PSMF) for the last three weeks and I'm back down to just under 190. I am going to do it another week or two and hopefully hit 180 before I back off to a much more moderate diet.

I have however found renewed interest in and inspiration for body building, getting lean and really bulking up.

I still struggle with drinking too much beer and I still like to use tobacco but hey, everyone has their vices right?

If you are struggling with your goals don't feel alone. We've all been there. Just NEVER GIVE UP.

Oh yeah, and I have my squat up to 315 lbs. for 5 reps, and my deadlift up to 375 for five reps. Nice!

Until next time,
Barry

I'm not dead

I just never update this blog anymore.

I still lift three times a week. I've been doing an upper lower split for a LONG time. Been very lightly dieting since September. Leaning out very slowly but not dropping body weight which is weird.

I've been doing Eat Stop Eat for the last few weeks and while I enjoy it, I'm not sure I'll stick with it long term. It works, I guess. I just feel better about my fat loss when I'm suffering on a daily basis. Weird, right?

My real weakness is that I drink too much. I still manage to create a calorie deficit but some nights I'll have a few drinks and then I don't care so much about my calories for that day.

The BIG revelation for me is that I will NEVER bulk again. Bulking is for people on steroids. I will eat a very SLIGHT calorie surplus and keep adding weight to the bar SLOWLY. My primary goal after I'm done dieting is to stay lean, and build muscle very slowly. I highly recommend everyone else who isn't on drugs do the same.

I'm reading Beyond Brawn right now. BRILLIANT book. Highly recommended. Wish I'd read it three years ago - and the irony is that I knew about it three years ago and never got around to reading it.

Until next time.

Deadlift 5x315

I can't believe I forgot to post this.. me deadlifting back in November.

Auto-regulating Workouts for Bodybuilding, Strength, & Fat Loss | AmpedTraining.com | Matthew Perryman, CSCS

If you are not familiar with Matt Perryman, start reading.

Auto-regulating Workouts for Bodybuilding, Strength, & Fat Loss | AmpedTraining.com | Matthew Perryman, CSCS

Kelso Shrug Variations - Sherdog Mixed Martial Arts Forums

If you're looking for a new way to stimulate your traps and lats, check out Kelso Shrugs.

Kelso Shrug Variations - Sherdog Mixed Martial Arts Forums

Hello again

I ended up being out of work for only six days! Thank you GOD!

I started a diet almost two weeks ago. I'm going to run it for six to eight weeks and then get back to lifting.

My new program will be Jim Wendler's 5/3/1. If you're not familiar with it, and you want to be big and strong.. well... time to get up to speed.

Update again

So it's December 12th, 2009. Yesterday I found out that my engine needs to be replaced because it "threw a rod" and today I found out that I no longer have a job. Funny how life always kicks you in the balls more than once all at the same time. Oh well. God is in control.

As for my workouts, I finished up another eight weeks of bulking, and then two weeks of deloading.

My plan now is to eat at or near maintenance calories for the rest of the year, and then do six weeks (give or take a week) of Ultimate Diet 2.0 starting in January.

Of course, I will hopefully have a new employer by then so I don't know how that will impact my workout schedule but it doesn't really matter. If you are dedicated to your goals, the external circumstances do not matter. You will find a way.

So that's it.. I'm at about 185 lbs. Maybe.. 14 to 15% body fat. Possibly a little less. Some would say I could keep bulking. But I don't like the way my stomach looks or my pecs for that matter with a little surrounding fat. I'm either deeply insecure or very vain, or both. Either way I am cutting up come January.

Good bye.

12 Days Later

Here's a photo I took this morning after 12 days of Rapid Fat Loss. To see the before picture from 12 days ago, scroll down to the previous post.

Hey Kids!

I'm still here, still working my ass off in pursuit of my goals.

I'm on a 12 day stint of Lyle McDonald's Rapid Fat Loss program right now. I'll be done on October 1st, and then I'll resume bulking.

This is my general approach to body transformation at this point. Bulk a little, cut a little. Repeat. Don't ever let yourself get too fat while adding muscle. For me I would say the upper end is 14% body fat and even that is pushing it.

Here's a photo I took on Day 1 of RFL (three days ago):

How Are Your Shoulders?

If you're like me you have one (or maybe both) shoulders causing you a little discomfort, and possibly even pain in certain movements.

If not, you're interested in preventing shoulder problems. Have a look at this video. I've implemented it into my training to address the issues I've been having with my right shoulder. I'll be posting again in a week or two to report my progress.

What's your maximum muscle potential?

Here's a very cool calculator that you can use to figure out your maximum muscle potential.

Here are my results:

Height: 72 in Wrist: 6.5 in
Ankle: 9 in

Your estimated maximum muscular bodyweight at ~10% bodyfat is: 204.8 lbs

Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:

Chest: 47.2 in Biceps: 16.7 in
Forearms: 13.4 in Neck: 16.3 in
Thighs: 25.5 in Calves: 17.1 in

I found it reading Lyle McDonald's latest article.

Weird Video of the Day

This is a video of deceased Japanese body builder Katsumi Kitamura drinking a bowl of egg whites and making a frozen chicken shake. And yeah, the guy was obviously taking lots and lots of steroids.

New Rules Of Lifting Fat Loss Routines Suck

That's pretty much it. If you're using them you should stop now. They suck. Here's why.

Photos after 6 weeks of Ultimate Diet 2.0

Progress Pic

Week 5 of Ultimate Diet 2.0 begins today. Here's a quick photo I took this morning: