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Back on trajectory!
The week off helped well to rejuvenate the body.
This was week 1 with the new workout program.
Lower weights and more pause at the top of movements and 3 count negatives. The soreness is very intense lasting two or three day, making my split even more important. The pump is incredible.
I added walking for 1 hour plus first thing before a meal. i feel confident it will improve my fast loss trajectory, as it was getting tougher with just HIIT cardio and resistance training alone. i do not want to start cutting calories at this stage so can only go up in activity.
last week i stopped with the HIIT cardio and went to a more moderate intensity (MIIT). My knees were not responding well to the added resistance and intensity. Also, i want to see if keeping strictly within the 120 to 130 BPM range will improve the fat loss.
Started training my abs by doing vacuum techniques to build that mind-muscle connection in this region.
With the warmer weather, been drinking more smoothies instead of solids, but still working my macro targets.
I will foc=us to lose another 4 pounds this week, without compromising muscle.
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246.0 lb
Lost so far: 73.0 lb.
Still to go: 16.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 05 June 2017:
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2353 kcal
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Fat: 58.36g | Prot: 305.48g | Carb: 161.13g.
Breakfast: 365 Organic Old-fashioned Rolled Oats, Fuji Apples, Nature Made Fish Oil 1200Mg, Poached Egg, Organic Valley Organic Fat Free Milk, Gaspari Nutrition Intrapro Pure Whey Protein Isolate, Great Lakes Gelatin Collagen Hydrolysate. Lunch: Great Lakes Gelatin Collagen Hydrolysate, Allmax Nutrition ISOFLEX Whey Protein Isolate Powder, Blue Diamond Almond Breeze Original Unsweetened Almond Milk, Egg. Dinner: Blue Diamond Almond Breeze Original, Allmax Nutrition ISOFLEX Whey Protein Isolate Powder, BodyTech 100% Casein - Chocolate, Fried Breaded or Floured Pork Chop (Lean Only Eaten). Snacks/Other: Bananas. more...
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4481 kcal
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Activities & Exercise:
Cardio - 10 minutes, Walking (moderate) - 3/mph - 1 hour and 14 minutes, Resting - 14 hours and 19 minutes, Weight Training (moderate) - 2 hours and 10 minutes, Sleeping - 6 hours, Stretching (yoga) - 7 minutes. more...
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losing 4.0 lb a week
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 Comments
Sure, I am always happy to share what I am learning with my community!
I am still learning but it seems to be working.
Some background:
I started doing ABS work but I was feeling it in my lower back, and I was just not connecting with the proper muscle tissue as I know I should.
So I found out about stomach vacuuming which is what the Golden Era bodybuilders all did. that is how they got those incredibly small waists.
What i discovered in my case, it My Transverse Abdominus and internal obliques are very weak. So in working upper ABS is like firing a cannon from a canoe.
The Transverse Abdominus muscles is like an inner girdle around our midsection that holds everything in place. You strengthen that and the abs can be worked easily and effectively without doing crunches. In fact many do not crunch yet have stunning ABS.
Basically the technique is to exhale all of the air in your lungs and suck in your navel as tight as you can. Breath very lightly for a 10 count, and release. Repeat.
There are some amazing transformation videos on Youtube, and some great tutorials.
I would look for one from AthleanX, and Strength Camp for detailed information. seems I cannot send links here, so PM me if anyone is interested and i will send links.
I can say the few days I have been doing this, I can already improve my lifts by focusing on my core.
I know my response is long winded, but i wanted to give an accurate picture what is going on for me.
07 Jun 17 by member: thebigguy
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Also, Google Hypopressive...
14 Jun 17 by member: Steven Lloyd
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Great effort Bigguy...nice to see!!
14 Jun 17 by member: Steven Lloyd
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14 Jun 17 by member: John10251
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WOOT WOOT !!! WAY TO GO BIGGUY !!!
14 Jun 17 by member: DO N OK
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Am new here. I don't get how the calories for exercise & sleep are calculated with what you eat? Mary Comer
14 Jun 17 by member: Mary Comer
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Your body metabolism is constantly burning calories, so if you excersise you burn more than when you are resting, sleeping, walking, driving,etc, the more you move the more calories you burn, some ppl add the resting and sleeping calories as burn calories, because they might have issues,of not being able to excercise, or limited movement. Hope this helps
14 Jun 17 by member: DO N OK
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