Kelso Shrug Variations - Sherdog Mixed Martial Arts Forums

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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:

Neglect!

I've been seriously neglecting this blog. So here's a brief update.

I've been training a minimum of three times a week for the last (almost) 2 years. Some people send me messages from time to time wondering if I've quit or given up. Never!!!

I'm in week 3 of Lyle McDonald's Ultimate Diet 2.0. It's challenging but it's also a lot of fun. You workout four times a week, and I do a morning cardio session on Thursdays. All told I'm spending about six hours in the gym each week which is the most I've ever done. Surprisingly it doesn't seem like any more than when I was only doing three hours a week.

I'm going to take some new photos this coming Monday and post them.

That's about it..

Taking a 2 week break.

I have one week left of a two week break from dieting.

Look, let me speak clearly. If you want to lose fat and keep muscle, and not waste a lot of time doing it, you simply MUST get Lyle McDonald's Rapid Fat Loss Handbook.

It's hands down the best $40 dollars you will ever spend.

I actually hate having to take a break. The progress on Rapid Fat Loss is so amazing and so.. well, rapid, I hate to stop.

I'm going to start again in one week as a "category 1" dieter and do the diet for 12 days and then take another two week break, and then it's time for Lyle's Ultimate Diet 2.0.

I can actually say that my abs are almost visible. I'm honestly within a month or so of dieting before I have clearly defined abs and I could not be happier.

I'll update again later on.. hopefully some pics will be posted after I get ripped.

PSMF

I have been doing a protein sparing modified fast since 12/07. It works wonders. In two weeks I have seen a dramatic decrease in the amount of fat on my body. It is not a scientific measurement by any means but simply squeezing the fat on my abdomen makes it apparent that I have been shedding fat.

Tonight I am having some alcohol and for the next two weeks I will be eating maintenance calories.

After New Years I will be back to doing PSMF. I love it.. hunger is almost non-existent. Taking ephedrine and caffeine has made a huge difference too. I highly recommend Lyle McDonald's Rapid Fat Loss Handbook, even though Lyle is a big asshole.

Changes.

I've decided I'm sick of doing Starting Strength. I've increased all my lifts substantially while my body has continued to look basically the same. This is to be expected. Strength training in the five rep range results in myofibrilar hypertrophy.

So starting tomorrow I will be starting Hypertrophy Specific Training (HST). I'll spend the next week figuring out my 15, 10 and 5 rep maxes on a variety of exercises and then I will take two weeks off from all lifting (I plan to continue some low intensity cardio during this time).

Afterward, I will begin an HST cycle. You can learn more here.

So that's it.. hopefully I will see some noticeable change in physique and in January I'll start cutting with Lyle McDonald's Ultimate Diet 2.0, a cyclical ketogenic diet. I will cut for four months and resume bulking in May of 2009.

Until next time.