WickedFire lose weight and get ripped thread (2015 edition)



BlokBlok said:
Hit a 110kg/242lb snatch this week (giggidy), should have a 130kg+ clean and jerk when I max out in the next week or so.

Going to max back squat soon, also. I should be at 170kg/375lbs with the numbers i've been hitting.

I also PR'd my 500m row with 1:35 pace and I haven't been doing any conditioning work so im happy with that.
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Mirin' the stats, especially the ole snatcheroo. That's some serious weight to throw over your head.
 
Update.

Most of April, May, June I bounced between 220-225 lb and basically slow bulking. Basically didn't fee like I was making any progress towards my goal of getting to 15% body fat. I was only working out 3, maybe 4 times a week if I wasn't being lazy.

I decided to kick it up a notch, drop my calorie consumption from ~2500-2600 to ~2000-2100 and increase my workout frequency to 5 times a week.

I've put a huge emphasis on sleep, as I have trouble shutting my brain off at night and getting good quality sleep. I've employed ZzzQuil a few nights a week to make sure I'm getting enough sleep when I need it. This has helped tremendously actually, as I am no longer wicked tired all day even with a good workout in. I feel like this may have been the missing piece of the puzzle that was really holding me back.

The new changes have worked better than expected, I went from 221.4 on 6/29 down to 214.8 today. Super excited by the current progress.

I am working out Mon-Friday, weekend off, cheat day Saturday where I will eat up to ~3k-3.5k cals and carb up. Macros of .8-.9g protein/lb body weight, ~25% cals from fat, backfill carbs.
 
Rage9 said:
Update.

I've put a huge emphasis on sleep, as I have trouble shutting my brain off at night and getting good quality sleep. I've employed ZzzQuil a few nights a week to make sure I'm getting enough sleep when I need it. This has helped tremendously actually, as I am no longer wicked tired all day even with a good workout in. I feel like this may have been the missing piece of the puzzle that was really holding me back.
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Re sleep I would suggest ZMA + .5 or less mg melatonin about 30-45 minutes before you sleep. For ZMA you can buy the calcium, magnezium, zinc + b6 from wally world for ~$9 combined. Melatonin is like $3-4 a bottle for 1mg tablets (split them two times and you'll be good for the year). Also filtering out blue light from your monitor (f.lux or tinted glasses (~$10 on amazon)) helps too. I also like to ice my neck and balls before I sleep sometimes too.
 
Rage9 said:
I've put a huge emphasis on sleep, as I have trouble shutting my brain off at night and getting good quality sleep. I've employed ZzzQuil a few nights a week to make sure I'm getting enough sleep when I need it. This has helped tremendously actually, as I am no longer wicked tired all day even with a good workout in. I feel like this may have been the missing piece of the puzzle that was really holding me back.
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I have the same issues. What helps me - ZMA, tryptophan, lemon balm, sometimes melatonin when I really need it.
 
JakeStratham said:
Kicking sugar is tough. Consumption triggers the release of dopamine. Studies show that sugar affects the same pathways in the noggin as heroine and cocaine. To that end, it may be just as addictive.

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This is a good read on the topic if you're interested.

I'm not trying to tell you to avoid added sugars. Diet is very personal. But if you're trying to kick the sugar habit, it's useful to know why doing so is difficult. Most folks are addicted to it.

Incidentally, my diet is similar to what charlesmartel recommended, but without the leafy greens.
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I'm so glad my parents didn't feed me sugary shit when I was a kid.

I rarely ever eat candy, and I don't have much in terms of sugar cravings either. Sure if you put it in front of me I'll snack on some chocolate or baklava, but I'll never buy it in a grocery store.
 
I set out to get a six pack.

Went from 72.5kg to 67.8kg. Outline of abs coming out.

I don't do cardio.

I do 3 sets of 34 crunches, 3 sets of 34 bicycle crunches, and 3 sets of 24 push ups.

I don't push myself, and only increase my reps a week at a time.

Diet wise, same low carb high fat.

Limit eating time to 5-6 hours.

Wake up with a coconut oil tea, 3 boiled eggs for lunch and eat as much as I want for supper.
 
How do you guys check for muscle mass to fat mass ratio?

I just bought this scale which supposedly checks it automatically: [ame="http://www.amazon.co.uk/Salter-9141-WH3R-Analyser-Bathroom/dp/B003X3A3EY/ref=sr_1_1?ie=UTF8&qid=1439391638&sr=8-1&keywords=scales"]Salter 9141 WH3R Glass Body Fat Analyser Bathroom Scale: Salter: Amazon.co.uk: Health & Personal Care[/ame]
 
Good to see a few of us dedicated to the iron and the internets
 
I'm following this to almost a T (the workout/nutrition and supplement plan):
Jim Stoppani's Six-Week Shortcut To Shred - Bodybuilding.com

I'm in the middle of week 2 so far, so I have 4 1/2 to go. I also quit drinking when I began (I was accustomed to drinking around 10 shots of vodka every night, so that's a good 1,100+ calories I'm not consuming).

I should have a good before/after pic by the end of this.
 
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