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Thread: The [XoL] Project

  1. #76
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    7/27/2014
    School, one more week of two classes I was taking this summer.. can happily say I am not taking the final for either, my grades are high enough if I get a 0 on either final I will still have the grade to transfer. I want this to be a different type of year, I hate struggling behind the rest of my peers... its not that I am dumb, its that I am so unmotivated. I need to find ways to motivate myself, I will be experimenting for the month of august. Summer school was different, it wasn't really all too difficult to make the grades through "any" means possible.
    7/27/2014
    I made these goals in the start of the year, im just striking the ones I have accomplished.
    I want to have visible abs by June 2014
    I want to be able to comfortably bench 75lb dbls (I can currently do 75's, but I want to do 3 sets of 12)
    I want to be able to comfortably shoulder press 75lb dbls (Same situation as above)
    I want to be able to do 450lb leg press (3 sets/12 reps) I can currently do that with 410lb
    And my most difficult physical goal run a 6:30 mile, in highschool I ran a 5:37 but now I would be lucky to get a 9 minute mile probably.

    Abs goal is changing, I don't want 6 pack abs anymore lol well not a chiseled 6 pack. I have friends with them and the concern they put on their diet and ab work is beyond anything I ever want to do myself. "Hey lets go drink/eat" "no, I will consume too many calories". I would rather enjoy myself than restrict my life to look good when my shirt is off. I am content with a flat stomach, nothing really protruding lol while still enjoying myself one night a week etc.

    Shoulders goal is still there, I don't know its just very difficult for me to get my shoulders up to 75lb I struggle at 60s for 10 reps.

    The 6:30 mile goal, while I crossed it off I can't say I actually completed it. Its not that i don't have the cardiovascular endurance its that my shins cannot handle the pressure of my body. I am faster, I don't get as tired its simply my body can't handle all that force.

    Chest I am doing 75s for 12x3 pretty constantly
    Leg pressing 540 10x3
    -
    I started growing a beard about a month ago, I want to see where this will go lol




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  2. #77
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    I recognize your problem regarding abs! Yes it's surely nice to walk around shredded but it's very hard to maintain.. I'm nearly willing to go as far as saying that the human body isn't build for being sub 10% BF.

    Good to read you have passed summer school. Pretty interesting concept.. we don't really have that here in NL. I'm actually leaving to Sydney in 2 days from now to do a 6 month internship. Summer school is actually in Dec-Feb there! But incredibly expensive unfortunately.

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    Quote Originally Posted by J J View Post
    I recognize your problem regarding abs! Yes it's surely nice to walk around shredded but it's very hard to maintain.. I'm nearly willing to go as far as saying that the human body isn't build for being sub 10% BF.
    I'll bet you I'm very close to sub 10%. Some people actually have that kind of body type.

  4. #79
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    Quote Originally Posted by J J View Post
    I recognize your problem regarding abs! Yes it's surely nice to walk around shredded but it's very hard to maintain.. I'm nearly willing to go as far as saying that the human body isn't build for being sub 10% BF.

    Good to read you have passed summer school. Pretty interesting concept.. we don't really have that here in NL. I'm actually leaving to Sydney in 2 days from now to do a 6 month internship. Summer school is actually in Dec-Feb there! But incredibly expensive unfortunately.
    Really? That is interesting, summer school here is actually far more cost efficient than real university time. I pay maybe 1/6 of the cost I would pay during the year at my uni. Also I agree, except for ectomorphs having abs isn't too difficult but adding any other type of muscle becomes a pain lol.

    Quote Originally Posted by tls View Post
    I'll bet you I'm very close to sub 10%. Some people actually have that kind of body type.
    Yeah I know a few people like that, but on average lack size everywhere else but there are always exceptions to that!




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  5. #80
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    Congratulations on accomplishing many of your goals!

    As a side note, I don't think that you should give up on abs. Abs aren't hard to get, its all about diet. Calories in, calories out. That simple.
    Calculating what your calorie intake should be around - http://forum.bodybuilding.com/showth...hp?t=156380403
    How to properly count calories - http://forum.bodybuilding.com/showth...hp?t=159938141
    Losing Fat guide - http://forum.bodybuilding.com/showth...hp?t=129247741

    You can still enjoy life, and be cutting/ on a diet. It is really simple, seriously go over to the bodybuilding forum and post a thread there/read up (they will give you tough love, aka call you out on shit, but they know whats up).

    For your friends who say no I don't want to go over my macros/calories, they are doing it wrong. I could eat a big mac everyday during a cut and it be no problem. Its all about fitting things into your macros. You could have ice cream/cake/anything, just work it into your diet. (I find its helpful to lower the amount of sugary food I have, and really up the fat and protein I get, makes me feel fuller, thus less likely to crave/want to eat).

    I don't think I saw in this thread, but did you list your height somewhere? For your workout log section it would be beneficial to you to do a weekly recording of your current weight. You might find it even more helpful to do daily recordings of what you ate, along with the calories, and then calculate total daily calorie deficit/gain. I know some people who would go run 3 hours in the gym everyday so they could hit their desired calorie deficit during a diet/cut, thats the silly/hard way, much easier to eat less. If you find it difficult to control your hunger/cravings, try to start with very small deficit, and then slowly increase it (this will obviously require excellent calorie tracking skills, if you can't accurately count the calories, don't eat it).

    For your running I know what you mean by the shins, try running in the woods/not on concrete. You could also try doing the bike machine/biking/elliptical, all great for less stress on shins. \

    Overall i'd say you're making fantastic progress, don't give up!

  6. #81
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    Quote Originally Posted by theorange View Post
    Congratulations on accomplishing many of your goals!

    As a side note, I don't think that you should give up on abs. Abs aren't hard to get, its all about diet. Calories in, calories out. That simple.
    Calculating what your calorie intake should be around - http://forum.bodybuilding.com/showth...hp?t=156380403
    How to properly count calories - http://forum.bodybuilding.com/showth...hp?t=159938141
    Losing Fat guide - http://forum.bodybuilding.com/showth...hp?t=129247741

    You can still enjoy life, and be cutting/ on a diet. It is really simple, seriously go over to the bodybuilding forum and post a thread there/read up (they will give you tough love, aka call you out on shit, but they know whats up).

    For your friends who say no I don't want to go over my macros/calories, they are doing it wrong. I could eat a big mac everyday during a cut and it be no problem. Its all about fitting things into your macros. You could have ice cream/cake/anything, just work it into your diet. (I find its helpful to lower the amount of sugary food I have, and really up the fat and protein I get, makes me feel fuller, thus less likely to crave/want to eat).

    I don't think I saw in this thread, but did you list your height somewhere? For your workout log section it would be beneficial to you to do a weekly recording of your current weight. You might find it even more helpful to do daily recordings of what you ate, along with the calories, and then calculate total daily calorie deficit/gain. I know some people who would go run 3 hours in the gym everyday so they could hit their desired calorie deficit during a diet/cut, thats the silly/hard way, much easier to eat less. If you find it difficult to control your hunger/cravings, try to start with very small deficit, and then slowly increase it (this will obviously require excellent calorie tracking skills, if you can't accurately count the calories, don't eat it).

    For your running I know what you mean by the shins, try running in the woods/not on concrete. You could also try doing the bike machine/biking/elliptical, all great for less stress on shins. \

    Overall i'd say you're making fantastic progress, don't give up!
    Thanks! I actually do have an account on BB.com, am reasonably active. I agree it is because I am not putting the effort it, if I simply tracked my foods and stayed on course I am sure I would lose fat as well but for now the goal is a flat stomach while maintaining the strength I have gained.

    Yep, its mainly because I run on a treadmill and that kills my shins but I started doing other things for cardio such as swimming, biking, elliptical.

    I am 6'0, 195lb




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  7. #82
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    Quote Originally Posted by [XoL] View Post
    Yep, its mainly because I run on a treadmill and that kills my shins but I started doing other things for cardio such as swimming, biking, elliptical.
    You'll need to let them heal then try running outside. It isn't nearly as taxing on your legs.

  8. #83
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    Quote Originally Posted by [XoL] View Post
    Yeah I know a few people like that, but on average lack size everywhere else but there are always exceptions to that!
    Yeah indeed, it's very rare to have both of best worlds: being able to put on a lot of mass while staying lean.
    I have just arrived in Sydney, I'll ask my supervisor about 'summer' school costs. I want to take the Cambridge Proficiency in English exam. Perhaps I can take a few lessons... or something Computer Science related.

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  9. #84
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    Quote Originally Posted by J J View Post
    Yeah indeed, it's very rare to have both of best worlds: being able to put on a lot of mass while staying lean.
    I have just arrived in Sydney, I'll ask my supervisor about 'summer' school costs. I want to take the Cambridge Proficiency in English exam. Perhaps I can take a few lessons... or something Computer Science related.
    Nice, honestly if you are doing it for credits you should take the hardest classes you can take because of the shortness of summer the classes are generally trimmed down quite considerably.




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  10. #85
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    Quote Originally Posted by [XoL] View Post
    Nice, honestly if you are doing it for credits you should take the hardest classes you can take because of the shortness of summer the classes are generally trimmed down quite considerably.
    The internship is worth 30 credits so two full semesters. I don't even really need the extra credits to graduate. Semester 3 and 4 after this will be a specialisation worth 30 credits.

    After that in my 4th and last year I got a minor worth 30 credits. I think it's 24 credits for a big subject and 2x3 credits from two smaller. Perhaps I could skip the two smaller ones.

    And then it's my thesis to end the study. So I don't think I can even scrap away anything - I'd just get those credits as an extra. I might be able to use the Cambridge English for something..

    I found a very interesting Master's study, but I would need to follow a switch programme from my university to the master of 2 semesters/30 credits. Perhaps I can scrap some credits from that list. I'll ask around

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  11. #86
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    Quote Originally Posted by J J View Post
    The internship is worth 30 credits so two full semesters. I don't even really need the extra credits to graduate. Semester 3 and 4 after this will be a specialisation worth 30 credits.

    After that in my 4th and last year I got a minor worth 30 credits. I think it's 24 credits for a big subject and 2x3 credits from two smaller. Perhaps I could skip the two smaller ones.

    And then it's my thesis to end the study. So I don't think I can even scrap away anything - I'd just get those credits as an extra. I might be able to use the Cambridge English for something..

    I found a very interesting Master's study, but I would need to follow a switch programme from my university to the master of 2 semesters/30 credits. Perhaps I can scrap some credits from that list. I'll ask around
    Not going to lie this sounds awesome! Best of luck
    Also thank you to all of you who have replied recently, I was considering abandoning this thread because no one replies lol but I have had my candle re-lit!




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  12. #87
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    Quote Originally Posted by [XoL] View Post
    Thanks! I actually do have an account on BB.com, am reasonably active. I agree it is because I am not putting the effort it, if I simply tracked my foods and stayed on course I am sure I would lose fat as well but for now the goal is a flat stomach while maintaining the strength I have gained.

    Yep, its mainly because I run on a treadmill and that kills my shins but I started doing other things for cardio such as swimming, biking, elliptical.

    I am 6'0, 195lb
    Start tracking your calories! Its easy to do, especially with smart phones, buy a small kitchen scale, and then you can track anything. The only way to target specific parts of the body for fat loss is to target the whole body.

    You are actually pretty decent for your height, but definitely not near ~10-12% bodyfat for the abs. Also, it is possible to be at that bodyfat% and still not have abs, I find that in some of my tall skinny friends, they might be at that bodyfat %, but they just have a really weak core, aka there hardly are any abs to show, which means its time to hit the gym.

    Try tracking your calories everyday, don't go on a cut/diet, but try to get into the habit of tracking your calories. Once you see how easy it is, then it is up to you to decide if you want to cut. Being able to track calories is nice too to know when you're at maintenance/cutting, but also for optimal bulking, so that way you don't dirty bulk and put on excess fat, but instead put on as little fat as possible when gaining muscle. Gym religiously is key, but it looks like you are doing that. Definitely hit the weights.

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