More fat. You need fat to digest fat. The problem is most people when they cut they neglect to replace lost calories with not only sufficient protein and also sufficient fat. I'm cutting too, without cardio but i'm getting a lot of fat in, especially at night. I've stocked up on natural peanut butter, flax seed oil caps, and i fill in my remaining caloric deficit with egg yolks, chicken skin, etc. Lose too many calories too soon and there goes your muscle mass.

Strength wise you won't go down if you cut properly, endurance wise, yes. It'll be affected.

i myself am not too sure about speed, im keeping to that current weight because my form is not perfect
when it comes to speed, so im working on it, will put up a vid soon

---

Added on May 6, 2008, 8:25 pmThanks dude been trying to figure that out for quite some time now will there be a difference if you take in majority of the fat in one sitting, or time of day?

This post has been edited by JIB-89: May 6 2008, 08:25 PM

Lol, yes. You'll get fat. Spread it out. Just like how you take regular meals.

On a completely random note, while i was doing side bends, a PT approached me, he's one of the friendlier PTs around so he usually talks to me in between sets for a while, he told me side bends was bad for your spine, because the movement the back is not good for the spine, then later on i asked him, why the place didnt have a decline B.P, he said because blood rushes to your head which can cause your veins your head to pop

Another one was my visit to Celebrity fitness, the first thing i asked was, 'Why no squatrack?' the sales assistant then called up the manager, orang putih guy, said that squatting was bad 'cause it can cause blood poisoning when the bar is pressed against your neck and said "we can show you a safer and better ways to train your legs" so obviously i didnt even bother to use my free pass after hearing that

We've all heard stuff like this, my point is, is any of it even real? whenever anyone tells me that, i just tell them that its the same thing with every other exercise, what if you lose balance and get stapled on the bench while doing B.P? not so safe is it? what if you trip on the treadmill? What if that pick dumbell you're about to pink up was a 100pounder in disguise? What if...... you step out of the house and a lion jumps at you and bites your head off before you make it into the gym? ok so the last two obviously isnt realistic but you get the point Should have a thread to debunk stuff like these....

This post has been edited by JIB-89: May 6 2008, 09:08 PM

I KNOW they have a squat rack in Celebrity Fitness Sunway because I used it before. And I'm pretty sure they have one in Leisure Mall.

Ask the fellow, was happens when you have 200KG'S on the bench press. Does that mean there's NO blood rushing to your head? Aiya, most likely, they'll answer "The blood flow won't be as intense"

But don't give them a hard time, they're either uninformed or it's just their job. Let's not bug other's rice bowl, till they bug ours.

Btw, better ways to train legs.....lemme GUESS! Leg extensions and leg curls while supersetting with lunges!

The C.F in one utama no squat rack or power rack, the place is soooooo fancy i cannot tahan training there... its just me, its like training with a 200 dollar shirt when you know you dont need it and you feel like some fancy pants... the one thing i remember about C.F is there toilet signs, they dont use normal signs, they use these light projector things Oh, and seems got more hot chicks therelah The one at the curve is Fitness First

This post has been edited by JIB-89: May 6 2008, 09:15 PM

Btw, I like the way you structure your workouts. It's one of the few powerlifting journals which is worth looking at, it's not... haphazard and disorganized and purely for attention gaining. I'm sure your body will respond unlike some other individuals who still.... look the same everytime they post progress pics despite following impressive sounding programs (not to say those programs are bad mind you)
At close to 90 kilos, despite the fact you claim you're fat (which i don't really believe), you must be pretty decent sized. Being someone who has done powerlifting before with ME, RE and DE days incorporated into my program, it's rather enjoyable reading your journal.
I look forward to your progress pics one day.

Right now i'm in the process of deloading, i've been going heavy and high rep for as long as i can remember and i think i have to learn to anticipate when my body needs short deconditioning period before it actually starts showing signs to wear and tear. Plans are in my journal.

Thanks for the input, yeah my BF level is high now, but i intend to bring it down, to tell you the truth i never understood powerlifting training, the westside template to be exact until just recently and i have only begun to REALLY use it, last few attempts at it only lasted 2-3 weeks because i didnt have a clue how it worked and my previous gym had no power rack/ squat rack only smith machine and dumbellls were limited to 24kg, had to go to the state gym, but unfortunately the state gym had its own problems, their dumbells were like 2,6 15, 24, then suddenly you see 30-50kg... very hard to train, lacked some eqp too, as for size, i guess i never had a porblem putting on size now that i know what i know, just that i was doing the wrong things, i gain weight easillllllyyyyy, so thats the reason i gotta bring my weight down now, otherwise my ratio cant be good and yes, i wanna achieve elite status some day:p

Honestly speaking, the westside method is something I still don't understand completely. How some people's Westside is so different from the others. I saw Dave Tate's journal and it consisted something like, cable pull, band stretches, tire flipping and more band stretches.

Don't sound much like westside to me..and yet they're monstrously strong.

I dare not even think about elite. It's a freaky place. Do you intend to ever go suited or just raw all the time?

Elites come in at a 3x bodyweight squat right? I can't find that graph...

Bah! You worry too much. =) You'll do fine with the right equipment. What structire is your bodytype? Ecto, endo, meso?

I am ecto, built my way up from 50kg to 90kilos now. Gonna try hitting 95kg with no fat gain. I like the challenge, balancing my nutrition and getting in just the right amount of macros. I'll know if i cut too much cals when my next workout goes to sh!t.

http://www.criticalbench.com/strengthchart.htm <----- can refer to that

I'll start a thread on the westside template, i found a fairly good explanation on another forum, before this i was trying to pick up pieces of the training of west side barbells website, dave tates articles and t-nation journals but it was hard to understand 'cos they either explained it in a vague way and all the concepts were scattered

hm... put it this way, was born an ecto i guess because i had the same body type as my brother, but growing up since i wasnt involved in any sports i started to put on a whole lotta weight, dont get me wrong, at that time most of my family members ate more then me but they were active, even now when they do stop exercising they dont put on weight, that isnt the case for me..... so i dont know... maybe switched? i started lifting when i was 12, i didnt have PROPER guidance, i was told about the whole 10,8,6 size thing, and 15,13,11 and-stick-to-machines-to-cut kinda crap, its hard to tell how far ive gone because its only natural for people to grow heavier from 12 to 18 i started out around 65kg btw


Prepare to be humbled!

bloody video. i've watched it. full of shit hahahahahaha. the girl is hot tho. hahahahaha

thanks dude for the post on westside training. quite a handful to read though. may need some time to digest it

being 18 and able to lift such weights... any chance of genetics playing a role here?

No problem, just hope that the thread wont get pushed back and lost among all the other threads

I never believed i had genetics for anything, only potential to get stronger something almost everyone has but fail to realise
I once saw a old pic of my dad, he wasnt huge but he reaaallly had lats, u know, the classic V shape u'd see in the old BB mags, my dad has reaaally old copies of M&F and they still look new, and when i found them he asked whose were those he use to help out in the body building association in my hometown, theres a few medals and a trophy lying around the house, he said the medals was given like out of grattitude and because he helped out... however the trophy said something like 1st or 2nd runner up and when i asked him bout that he just smiled... so... dunnolah

This post has been edited by JIB-89: May 7 2008, 09:49 PM

WEDNESDAY

M.E BENCH

Incline B.P : 60 X 8
70 X 5
80 X 3
90 X 1
90 X 1
100 X 1

Triceps pressdown: 30 x 10
30 x 10
30 x 10

Front Raise: 25(lbs) x 10
25 x 10
25 x 10

Barbell rows: 60 x 6
60 x 6
60 x 6

This post has been edited by JIB-89: May 7 2008, 09:59 PM

How hard was the incline max?

Slightly easier but i had to use my back when i reached mid part of bringing it up.
Though its hard to tell 'cos i was searching for maybank in one utama today.... walked around with my gym and college bag, and when i found the place ..."out for lunch" so i walked all the way to the curve... a bit tired so i loaded up on 100 plus

One thing i realise bout the bench there is... i guess the height from which the weight is racked is higher, my old gym can adjust the pins, there is set, might not sound like much but it feels awkward for me to lift from a higher point, that and probably the incline bench is a little diff thats all i guess

FRIDAY

M.E SQUAT

FRONT SQUAT: 50 x8
60 x6
70 x5
80 x3
90 x2
100 x1
110 x1

Hyperextension: BW+5kg x 15
BW+5kg x 15
BW+5kg x 15

Gluteham raise: 8, 8, 8

Medicine ball situps: 15, 15, 15

Just wondering how you all grip the bar for a front squat? Do you hold it like a CNJ?
or do hold it cross-armed and hold it against your shoulders?

Clean grip. Takes a bit of flexibility and people who just learned it usually have problems with aching wrists, but with stretching and practice it becomes second nature.

Do you pause your squats?

Slight pause i guess, i dont bounce or use stretch reflex

damn i got problem gripping the bar using clean grip, feels awkward and my back feels it even more when i hold it that way
got difference if i just hold it my way? i saw ppl on youtube gripping it like that(holding against shoulders) before which is why i chose to do that way