Mr_Crusher’s BodyBlog

Alright here’s what happened to me last few days.First I did not rest for a long period of time I always lifted weights or did cardio doing this for about 3 weeks.So as you can guess I over did it. I also kept my calories low.And the last few days have gone totally crazy I eat like 5000 calories a day and I can’t stop myself I want to but I can’t so guess what I am up to 168lbs and 11% bf just in a few days.Talk about over compensating I guess my body takes what it needs.So now I am again pissed and feel like **** also feel fat and start to get depressed.And the last one is not because overtrained but because I overate.

So now on to the New Start.Well this time I will keep my recovery in check and I promise to my self whatever happens to control my apettite.I don’t have problems with cravings i just eat too much.Starting form today I will set my goal to be 154lbs until 1 of October.No matter what appens I will achieve this bodyweight aand it will be on 5% bf!!!

Have you ever wondered how much food can your body assimilate at once?The answer is not much.That’s why calories are not everything that you must consider.For example if you eat 6 meals a day and you are at maintenance caloric intake and if you spread your nutrient correct you won’t gain  fat.But what happens if you eat two big meals ? Well you won’t gain weight but you can gain fat and lose muscle.You can change your body composition.That’s why you must spread your caloric intake throughout the day.

I recently decided not to bulk like I was planning on.What I mean is that I will strive to add muscle but not "bulk" I mean if I really get back to 182 - 190 lbs I will get body fat on.That was my goal till march 2010.I don’t want to spoil my definition because I have worked for it very hard and still do.So no bear style bulking.I will probably add some more carbs and keep calories in chech,I will also come up with some cross fit workouts to keep fat off me.Still working ot 6% bf for now…

Here is the problem with very low carb diets.On my personal experience and observations you are more tend to overeat on a low carb diet -> 50 gr or less of carbs per day.Here’s why your body is not stupid it needs all kinds of nutrients and if you cut on carbs for too long meaning more than 2 days and do high intensity weight training routines.You are going to overeat until your body does not get the carbs it needs.And even if you eat almonds for example you will not stop craving them untill you get the carbs they contain meaning you will eat a lot of unnecessary calories just to get the carbs .So don’t go too long on low carb diet.I have experienced the drawbacks on my own back !

Right now I’m cutting so my diet looks like that:

1kg of chicken breast

150 gr of brown rice

9 Omega3-6-9 soft gels

50 gr hazelnut

I sometimes get rid of the rice and put 6 whole eggs and I get a very low carb day.Really helps my fat loss.Calories are around 2100 that’s really low and sometimes I find it very hard to stay in the limit.I also eat a lot of veggies like cucumbers lettuce and celery.

Chins - 3×38,5lbs
Dips - 3×77llbs
-Today(18 of August) I did 3×77lbs on medium grip dips I use them for triceps.For Chest I do Gironda dips.Note: I use a chain that I tie around my waist not a weight belt.
I’ll be editing this post in the future to add notes on how my progress is going with the other lifts that I mentioned.

Other strength goals that I can’t track here are my dip and chin up stats.I hope to double the weight I use for them from 66lbs to 132lbs for dips and from 33lbs to 66lbs for chins.I’ll also strive to increase my Bulgarian split squat, wide grip pull up and narrow grip pull up hands touching each other.I plan on recording every progress here on the blog.Let’s do it !

I set my strength goals for this mass season.In my experience with strength comes muscle mass.I also set my weight goal to be 180 pounds until 15 of March when I’m gonna start cutting. If I succeed and reach this goals I will have a brand new  more powerful physique next summer.But first things first next stop 6% bf here I come.

As we all know for a muscle to grow it must be overloaded.I don’t know how many of you use this method but it works.So what I do is set a certain number of reps on an exercise and record the exact time it took me to finish it.Next workout i strive to beat that time, this continues until I am ready to add weight to the bar.

A lot of us have this problem some because of an emotional condition others have it as a habit.The important thing is that when everything is perfect you can screw up your whole diet in just few minutes.You must control your emotional eating and you need to understand that your body simply does not care how it looks in the mirror.So next time when your body says eat that crap, remember your goals and be determined.