Starting HST-Goal is fat loss

[frivolousz21]

This has been by far the most successful way to train for me.

http://www.hypertrophy-specific.com/about.html

for atleast the first 3 weeks of the 6-8 week program..I am going to eat 20-40 grams of carbs a day.

after week 3..i will add 10 grams carbs to each end of that scale...on days I workout I will eat at the high end of the scale on off days the low end.

Main Goal: Fat loss
2nd goal: muscle preservation
3rd goal: strength gains

stats: 5'6" 3/4 inches. 200 LBS, roughly 20 percent body fat.
goals: 185 lbs, 14 percent body fat.
ultimate goal: 165-170 lbs, somewhere around 8-10 percent body fat


I will not be buying any supplements at this time..given my current financial situation..I do not count calories..however on a low carb diet its pretty easy to figure out what your eating.

any carbs I have will not contain HFCS...

I will also be drinking 150-200 mg of caffiene from coffee before workouts to help from the soreness and tiredness of the low carb diet.


I am recovery from a pilonidal cyst..which means my legs can only be trained in a sitting position on machines.

for the upper body:

bench press
dumb bell press
dips
shoulder press
dumb bell shoulder press
shrugs(with bar and dumb bells)
Lat Pulldowns
assisted Pullups
lower back pulls
ez curls
tricep extensions
triceps cable pulldowns


that will be standard for the 6 weeks..unless you guys have some suggestions on some better workouts.

remember:

weeks 1-2: 1-2 sets of 12-15 reps for each major body part
weeks 3-4: 2-3 sets of 8-10 reps.
weeks 5-6: 3-4 sets of 5-6 reps
weeks 7-8(optional): 5 sets of neg-3 reps.

 

[frivolousz21]

so far so good.


Ive cut my routine down to:

Leg Press(1 warm up, 2 sets)
leg curls(2 sets)
calf raises(1 set)
bench press(1 warm up, 2 sets)
back rows(1 warm up, 2 sets)
shoulder press(2 sets)
shrugs(1 superset)
ez bar curls(1 set)
skull crushers(1 set)



Ive been eating about 20-40 carbs a day..pending on how I feel in my workout recovery.

So far so good...I feel a little flat at the gym...probably from the low carbs...but my lifts are all going up fast so far after 3 workouts(newbie gains) I hope I can push the newbie gains for 2 more weeks before the low carb regimine stops it.

 

[frivolousz21]

I am into my 2nd week of workouts.

I have had 4 workouts down.


I am on 10 reps now per workout the last 2 this week.

I took all of yesterday off from working out after 6 days of lift/light basketball and swimming.

I needed it..tonight I am back at pounding the weights...it will be about a 54 hour layoff so I should be charged.

I am in deep ketosis...this morning I weighed in at 197 lbs before taking a dump

which means the fat is going bye bye.

Since I am still gaining great strength from the androgenic effect of the initial high fat diet..I am still gaining mass and burning fat off pretty good.

I should be able to milk losing fat and gaining mass for another week....and then it will go back to all fat loss.

my slacks are still getting looser..I love it.

so far so damn good on low carb...I even saw some people I havent seen since november say I looked thinner in the stomach and face last night...good stuff

 

[mrRuckus]

Hypertrophy specific training while in a caloric deficit? What's the point?

Might as well lift in the strength ranges to at least get neural strength gains because you're sure not going to get strength gain from growing larger muscles. HST isn't really good for any of those goals, except maybe strength maintaining, but I know alex always recommends to keep the muscle you have while losing fat do the same thing as you did while gaining the muscle.

I will also be drinking 150-200 mg of caffiene from coffee before workouts to help from the soreness and tiredness of the low carb diet.

Eh? You shouldn't be any more tired on a low carb diet except initially before your body switches preferred fuel source to fat. If you're so tired after a couple weeks you should be eating more fat. The typical reaction to high protein/high fat diet is being less tired (blood sugar is more stable.)

 

[frivolousz21]

I have actually seen some mightly impressive strengh gains so far.

here are some new pics...I dont think I have lost to much fat from the pics of a week ago...but it does seem Ive slimmed out some.

the jeans I have on..I couldnt button on Christmas day..so thats a big improvement.

http://i174.photobucket.com/albums/w109/frivolousz21/photo3.jpg

http://i174.photobucket.com/albums/w109/frivolousz21/photo2.jpg

http://i174.photobucket.com/albums/w109/frivolousz21/photo1.jpg

http://i174.photobucket.com/albums/w109/frivolousz21/photo4.jpg

 

[EFFORT]

i think there FAR better options for fat loss +muscle preservation/gain diet wise

 

[frivolousz21]

my strengh is still going up well.

I finally broke threw and pressed 55 lbs dumbells - 9 times on a incline bench press..

I think it was harder carrying them the 50 feet..than pressing them.

my leg press reached 175-8..including 70 percent body weight last night...so everything is still going up...and I am as strong as I have been in 2 years.

my weight loss has slowed..I had a couple nights drinking over the weekend..not to much..but enough to skew it a little.

I will be doing keto until this weekend when I have a carbup...and I will probably hit another 2 weeks of hardcore keto as I finish my cycle of hst.

I am in my 4th week now...I suppose 2 more weeks should do it.