damn!!! THAT MAKES TWICE YOU HAVE SAID THIS EVO!!!!-

IT TOTALLY PISSES ME OFF!

you are not wrong! that's why it makes me mad Evo.

guess i should consider eating a fatty instead of my lean buddy. ahahahahaa

isn't it funny that I think by adding "heheheeh, or hahahah," I can say whatever i want.

OH that is FUNNY!!! hehehehe

Truth hurts pal! I don't pass around compliments a lot, but I do feel credit should be given where credit is due. I think for the most part that everyone has something to offer someone. The problem is I think some people aren't humble enough or even intelligent enough to realize this.

I had to mess up your perfect "69" rep power for that one! LOL

see me bowing in respect.

Recently i've been working hard on my tri's and seeing a lot of gain - you're just an inspiration for them Thanks

WHOA! nic3 tris, chill! hell, nice everything! why not take leg shots!?

no i dont mean roid shots, i mean pictures of your legs. LOL

you look very lean, and you have a nice amount of muscle too!
i have a question. did you ever bulk in order to gain the muscle which you have? theres no way you just began training in a cutting phase and turned out that well!!!

LOL omg that is my new goal. 69 rep power!!!!

I had one phase, of three months (last year), where I tried,,,,but my mind was not connected to the senses, but I lived and I learned, and applied what I had learned (remember this young man )

The answer is NO, I have never actually bulked. To the point, I just messed around, mainly with the 24 hour diet cycle clock and adjoined the associated activities into this, and for me, it is working. I never bulked, and I dont plan to---at the moment. This would take a different mind set, of which, right now, I am not prepared to do. Now, dont get the idea there WASNT surpluses in the diet, there was, but I approached it differently than most people.

I dont know for sure if one really understands that when one normally accumulates fat (its normally done without any sacrifices---in the sense of the enjoyment factor--I speaking, you know its enjoyable to eat, no? for most people), and this was not accumulated over night--it took time. But it seems to go faster because of a variety of enjoyment stimulants. On the flip side, there is nearly an emmediate sacrifice (to lose weight), its less enjoyable----in the general sense--for the average person, and this too will take its time as it did for fat gain.

This didnt come over night. IT WAS NOT EASY. I fell down on my face, several times. (I got back up). And I WANT TO inspire others to do the same (as you know),and is the reason for the chillout log. I know its hard.........I want to assist to make it easier in the sense of knowledge, and getting the MIND RiGHT.......AND I differ in opinion,,,,,on those that dont like my approach, and this is okay.

Spare yourself the trouble.......I don't need a lengthy post.

You already answered one of my 2 questions - you don't do any cardio. Fair enough.

The only other thing I was curious about was how may calories you eat a day to keep at around 8% +/- bf % for your weight ......153lbs.

Beyond that, what % is from fat, protein and carbs might be of interest...and how many minutes you weight train a day...........I'm not curious about much more than that ........at least for the time being.

The amount of calories vary, there NEVER the same each day. It depends on several factors, and the MT LINE for that day.

When I first started, I didnt do cardio. However, I do now, and its practically everyday, sometimes two-a-day. Weight training: each body part gets 5 days rest (3 for muscle recovery, and 2 for tendon recovery (age) ). Each usually lasts about an hour (weight training including FreeForm). It can be several times a week (dependent upon the 5 day spacing of the body part). I like the cardio primarily due to the positive biological response I get.

Not particularly my weight preference, but you have my respect nevertheless because I know the dedication it takes to get where you are. Ever thought of turning it up a bit in terms of size?

Yes. my problem, quite honestly, is I cant let go of the past history of the work I completed, to see my torso core hidden (albiet small coverage), for more bulk. I just have to..........get over it......LOL, I know, bulk a little, and then retreat back to what worked before.

Thank you.

You are a madman.....Your lookin great, how are you feeling? Dont go over the deep end on us bro!

I assumed the calories you take in each day would vary depending on how much exercise you plan to do etc. etc. - I get that.

But, as an example, if you planned on only doing 1 hour of weight training - I'm curious .....what would your ' ballpark ' MT LINE calories for that sort of day look like ? Or, conversely, what would your MT line be on a day when you didn't do any exercise at all ? I'm trying to sort out the daily caloric intake that reconciles to your weight, 8% bf and exercise regimen.

Also, what is your daily target % breakdown of fat, carbs and protein ?

Why would you do cardio 2 X a day ?

Do you do a 5 day split then .....or some other split schedule ?

You need to understand that it took WEEKS of adjustments to nail down my MT line, to the current caloric position. I use a excel spreadsheet to calc the caloric figures, and made caloric adjustments UNTIL the data nearly match the real world loss, and have to consider, that as my weight changed, these figures also diversified.

With this being said, it leaves the CURRENT situation. In excel I have a branch of data that displays various combinations of activities in conjunction with work, and combinations of activities in conjunction of being off work.

Currently with OFF work, and say no activity (say a recuperation/rest day), I do factor IN approximated sleep hours cals. Say its 8 (whether its 8 or less, etc, I make an adjustment), and factor in approximated wake hours which is about 16 (and currently use the base of 120c--sitting at a desk at a pc, approximated hourly caloric burning, and add a small portion to this because of variances)

This circumference covers the entire off work day in the hourly sense.

The Benedict formula at the present predicts at my age and wgt, and hgt as a base: 1563, a activity multplyer of 1.33, leaves a projected MT at 2079---BUT this is INCORRECT for me---even on a training with work, no less an off day and resting.

On off days, obviously my caloric needs are less in the sense of activity, but not in the sense of recovery. Therefore the Bottom line MT in this situation currently adjusted to is: about 1900c (no work, no training, ya know a normal day so to speak)

On a work day(desk server type work), the same things of sleep, wake hours, and weight training and cardio are factored in (and its combinations of whether its just cardio and no wgt training, weight training and cardio, and so on and so forth). In the past I basically googled for approximated caloric expenditure for all variances.

Take today for example. Im off work, I performed two cardio sessions (20m), FreeForm (Its basically dips on a dip station, pushups, and 2 other like exercises--its LASTS one hour). The projection MT LINE for this type of day currently with the understanding it was different a few months back is: 2400c


And with ME this tracks perfectly. Currently I would eat at this, in this like day, unless I decide to CycleBack, and adjust according to the NEXT days DIFFERENT MT calculation. N0 MT is the same for each day, and I guess you have that (lol). I also consume an adeqaute amount of water.

On the nutrient side, I dont do or havent done specific ratios. I ensure I get the three basics: good fats, complex carbs as main, and protein (some veggies) in each and every meal, and during the day, is mainly when I consume simple sugar carbs like fruit. And eating before bed has never been a problem--no matter what I eat. I track the grams however.

I usually consume at least 1.2 per wgt in protein, but this isnt always the case, sometimes this flips to complex carbs being higher than the protien (rest days I do this, but SPLIT it with protien: go high with complex one day, and low the next (meaning medium really) and high with protein).

Fats I only get from PB and nuts, flax seed, fish oil, and some dairy (some bread). Other than this no other fats exist (a trace of Sats). I have a running diet log and I list the grams, so I know how much, I am just stating that I believe that on my journey, I needed carbs more at times than protein, and sometimes I needed it more even, and sometimes higher protein. How do I know----I just KNOW my body and how it feels.

Does this help, I wrote this fairly quickly so my wording may not be the best.

Maintaining isnt a problem due to the manefistation of activity varients and just knowing the end caloric result line. I have it nailed and narrowed dowm. I know what my body burns in calories. I do cardio because---------I like it now. Makes me feel good, gets my blood moving--though it has already, in a sense, done its job. Just keeps an aging body alive.

Training is a variation in body part combinations, I always switch it up. For example: If its Chest,Tri, and Squat day (with FreeForm), this dont get trained again for 5 days; however, IN those 5 days, I may train Bi and Back ( I do these two different ways, and one way involves the bi), and then this dont get trained for 5 days, and so on and so forth. But, I currently have a lite form of freefrom set on the 3rd day of rest, just for a form of shock, and Im seeing how this works (in the sense of hurting recovery or causing additional adaption if you see what I am saying, and thus far as progress as a guide, its assisting). I would fit in cardio within the muscle rest periods, and on training days. Every 6 weeks, I take a week of everything and rest. I have learned to give 5 days rest early in my goal seek. My tendons began killing me and aching, my muscle was more than willing to work. Since there really one cohesive unit working together, I learned 5 days over time, is acceptable to the tendons, while still not hurting progress. What I am saying here is though body parts get 5 days rest, another different body part----within the 5 days of rest(example: Chest/Squat/Tri (which includes MP, and sometimes deadlift in this set, but not always) the 5 day clock starts, next day I do, back and bi, and next day cardio/torso combo, and so on). I try not to hit supporting cast muscles of the major muscles--2 days in a row, admittingly this isnt always the case, but the majority. Like Chest/squat, 5 days start, then I do tri next day (not a good idea in my opinion) and its 5 day clock starts.

With the addition of CycleBack, CycleForward, and CycleFlipBack, then the 24 hour caloric MT equation gets a little more indepth, as far as pushing calories here and there on one side or the other in a 24 hour diet cycle period. Which I partially detailed two of them in a different thread. When I was on mainly the deficit side, I like the higher deficit ranges (meaning, for example, if the mt is 2400, I would eat about 1900 to 2100, and leave a -300, and yes this is slow, but this is what I wanted. No one would put this in the unhealthy category. As along as I stay at or near my adjusted MT Line, I wont gain fat tissue, if I manipulate the calories and encircle the diet, I always have energy.

This is a synopsis only.

You actually still use an Excel spreadsheet to track your calories ?

Interesting, how long have you been doing that ?

O.K. go it - no work, no training....................1,900 calories a day

O.K. go it - no work, cardio....................2,400 calories a day


So I'm just assuming that if you know how many grams of fat you consume each day and how many grams of protein you consume each day and you track your total calories each day, your % breakdown of macro-nutrients becomes self evident.

Your 2,400 a day for example. If your max fat is 30% ( per the AMA ) that's 80 about grams, 1.2 gram of protein per pound is around 30% +/-, so it looks like your carbs are somewhere around 40% - 50%.

Does a " ballpark " ( +/- 5% or so ) carb, protein, fat ratio of 45% / 30% / 25% sound pretty close to your norm ?

On your diet. I assume you have a wife and kids.

When you eat together as a family, do you all eat the same foods - with Dad simply having correct portions of the same foods - or does Dad eat different food ?


Actually, all I was really curious about was whether you did some form of resistance training 3, 4, 5 or 6 days a week.

All this " CycleBack, CycleForward, and CycleFlipBack " - and all this extremely detailed analysis and work you do ( i.e spreadsheets ) - are you in training for some sort of sport or competition or something ?

Is this why you try so hard to keep such a low fat level of 8% ?

On that note , assuming you are in training for something - you likely don't target a 8% bf all year long but just when you need to cut ? Is that right ? What is your ' normal ' bf target ? Mine, for example, is around 13% ( which i manage to keep at most of the year )

So I assume none of your resistance training is geared toward adding significant muscle mass ?

I would think you need to pack on calories beyond 2,400 a day at your weight to pack on some muscle....wouldn't you ?