A Mediocre Transformation

[mediocre1645]

Please don't use the Cals you're estimating to have burned to offset with food. There's no way in hell you're burning 500-600 Cals in 30 mins on an elliptical.

Even if that number were cut in half, I'd still say that it was too high.

It's fine to track output over time, based upon those numbers, but for the love of God PLEASE don't eat that much to offset it, or you'll end up being a fat ass.

I agree, the machines overestimate significantly, but I don't think by double. Check out the post above where I discussed this in depth. The third number I list when I report cals burned is from this study: https://www.tandfonline.com/doi/figure/10.1080/02640410470001730089?scroll=top&needAccess=true (you can find a pdf with a google search, with no figures). They used fancy machines, VO2 measurements, etc on a baseline group, then corrected for unknown VO2 to make up a VO2-independent model and tested that against a another group. Authors call it accurate, but there's still uncertainty (on order of 5-20% depending on how uncertainty is determined). It's an old study, but that model is still used as a standard in more recent studies. One paper used early machine learning (2012) to refine it, and actually showed it under-reported expenditure for a test group. Keep in mind, my average HR is about 150 bpm for these sessions, so it is fairly high intensity.

In any case, as you suggest I don't use these numbers for anything more than tracking. Even though lots of diet/fitness experts recommend changing cals in a day based on work completed, personally I find it easier to eat near the same numbers every day and then get workouts in when I can (busy life) - too complicated otherwise. The one caveat being that if I do a legit run or something (>60 minutes or >6 mile), I'll let myself splurge a bit the rest of the day.

I'm aiming for 5+ elliptical/cardio sessions (not including jiu jitsu) per week. As one gets more adapted, the machine numbers and model numbers diverge more and more. At least for the elliptical workouts, I'm arbitrarily starting at 25 minutes and adding 2.5 minutes per week to counter this. I'm guessing around weeks 4-6 I'll have to jump more than 2.5 minutes per session to keep at the same rate of fat loss (although I'll also be lowering cals at some point so maybe not).

 

[mediocre1645]

1-10-21

Did jiu jitsu this morning. We sparred so I got in a good workout. I finally finished filling my heavy bag but didnt have time to hit it. Did a half hour of yoga, and went over (kind of on purpose) on my calories.

 

[mediocre1645]

1-11-21

Upper 1:
Bench: 5 x 5 x 225
Back fly's: 3 x 10 x 50's
DB SP: 3 x 10 x 50's

Heavy bag workout, 20 min, 350/382 (garmin/calc) (edit: been a long time since I hit a bag, felt ****ing awesome. Going to do a 30 minute tonight at a little lower intensity, hopefully my knuckles can handle it. Boxing wraps worked well but still ripped a little skin off my top pinkie knuckles)
Elliptical, 21 min, 450/310/340
Half hour yin yoga

I'm very pleased with this cut so far. Energy is really good, hunger isn't too bad, and I've successfully left myself a decent amount of room to cut more calories and add more cardio. I normally go too low too soon and see great results, but plateau hard. I think I've set myself up to at minimum delay that plateau, hopefully by about 4 weeks! I'm down about 2% bf and up about 3 lbs bodyweight (combo of going back on TRT and adding creatine is my guess) - can't argue with that.

Also, I'm either going to procure or weld up a sissy squat thing. A lot of people hate these, but I can't get a great workout in with squats due to my back - sissy squats nail my quads so I think it's a worthwhile addition to my home gym. I found one on line for $120, not bad.

 

[mediocre1645]

1-12-21

Lower 1:
Squat 3 x 8 x 225
def SLDL 3 x 8 x 225
Inversion Abs 4 x 10
Grip Holds: fat bar 2 x 13/35 x 185/135, reg bar 2 x 55/? x 135
I think my plan is to train grip/forearms twice a week. Once with regular "lifting" movements and one with endurance type stuff.

Heavy Bag Workout, 32 minutes 460/490 (garmin/calc) - probably stupid to go twice in a row with fresh knuckles. What doesn't kill you makes you stronger? Thinking about trying a long run tomorrow if the weather is ok.

 

[mediocre1645]

Yesterday was a rest day, minus some rolling, inversion table, and hour of yin yoga. Figured I'd show my last significant cut. Here's a pic of a cut I did last year. I was in pretty bad shape to start, probably 22% bf. I'd guess I ended up a little under 15%. Curious what others would guess, it's always a fun game. This year I'm definitely starting out somewhere in between, but these first two weeks have been good progress.


Bodyfat results this week were not great, granted last week I took them two days after the end of week 1. So it's kind of like a 6 day week (took them one day after this week). I'm also not doing these measurements at a consistent time of day, so I'm sure that has an impact. I definitely look better in the mirror. In any case, I'm averaging right at a 1% reduction in bodyfat per week. Might have been overly optimistic to think I could keep that up for 4 weeks. Going to work hard and give it my best though. Macros:
Week 1: 2074 calories, 50 g fat, 165 g carb, 243 g protein
Week 2: 2167 calories, 53 g fat, 178 g carb, 245 g protein
Week 3 goal: 2050 calories, 50 g fat, 150 g carb, 248 g protein. Only going this low because I have PRK lasik and they recommend not to exercise for a few days after. Hopefully I get can down a solid 1% bf this week.

I was also able to pick up my supplements locally, everything seems legit on first glance. I'm also most likely NOT going to do a DNP cycle, I was seriously considering it, but I'll see how it goes before I do that. I am also considering some peptides that may aid fat loss, but I need to do a bit more reading on that.

 

[CohibaRobusto]

That's a good transformation. I think your bf estimates seem accurate from it. You did it before, you can do it again!

 

[CJ]

You have a nice shape to your physique. Can't wait to see the next results!!!

 

[Jin]

The previous transformation was certainly not mediocre. And I agree with CJ: you’ve got nice proportions.

 

[mediocre1645]

Wow thanks gents, kind words. That was about a 12 week cut. I got kind of fat for a month after that, but then got much leaner later in the summer.

1-14-21:
Jiu Jitsu in the AM, pretty good cardio workout.

Upper 2 ("dynamic day", pretty sore so it was kind of a mix of light slow stuff to get blood moving and some speed stuff)
Light bench
JM Press: 5 x 6 x 105 (15 rep last set, was going for speed on these)
Reverse bent BB Rows: 4 x 8 x 135 (15 rep last set, also goin for speed and a flex at end)
Side Raises 3 x 12, 10, 8 x 20
EZ Curls: 3 x 10 x 50
Lat band pulldowns: 1 x 12 each side
Chest band flys: 1 x 15 each side

Elliptical, 45 minutes, 945 (lol)/615/680. These rates of expenditure are diverging between the machine from workout to workout. I had to work my ass off to get my HR above 160.

 

[PZT]

you have a physique similar to what I would like to obtain

 

[mediocre1645]

you have a physique similar to what I would like to obtain

I wish I could give you some pointers on how to get it lol. Let me give some history on myself for anyone who cares. I'm mid 30's now, I lifted a lot in HS, maybe got to like 185 lbs @ 12-15% bf. Lifted here and there in college and kind of stayed fairly lean despite drinking a shit ton, started to pack on lbs near the end of college. First year grad school, I went on a pretty huge running/weight loss kick until I got a DUI after drinking what I would consider a moderate amount, then my mindset changed to "let's do roids and get huge" gained like 40 lbs on my first cycle with a mostly traditional bodybuilding routine (test, deca for a bit, dbol, stupid I know). I ended that cycle at probably 230, and haven't weighed below 220 since. Then got in the powerlifting mindset of "more lbs the more lbs on the platform", got fat and kind of strong @ 250 (+20% bf if not more) when I moved mid-grad school and realized I had to cut. Over the next 2 years I was really focused on powerlifting routines and staying somewhat lean. I think I left there about 240 lbs and ~15% bf. Continued to powerlift in yet another city, this time at a hardcore members only PL/SM/BB gym where I stayed near that bf but got stronger, up till the point where I was about 245 lbs and hitting 1800 lb gym totals. All my powerlifting career I did upper twice a week and squat/DL twice a week, with what I would call a moderate amount of accessory lifts. Best meet was like 1785 lbs (242 w/o wraps), but only because I had a horrible bench day, and went for the gold on my last deadlift; 2nd attempt was 720 and nailed it, went for 760 on my 3rd and got it to my knees - keep in mind I had never pulled over 700 (699 in a meet prior and jokingly attempted 750 to **** with my buddies) because I never really did singles in training. Other than that 699, I think I tripled 675 once or twice. I did a few more meets, mostly ****ing around after that. A few back tweaks later, and now I lift at my home gym for health/aesthetics/becoming top of the food chain with a bow. And that is the story of this mediocre athlete

TLDR: A lot of my muscle is from bodybuilding, but it was heavily refined via powerlifting.

1-15-21:
Lower 2 (dynamic day):
Broad Jumps 2 x 10
Knee High Jumps 2 x 10
Side to side (switched from sandbag to piece of insulation for these, don't want to break my neck!) Jumps: 2 x 20
Front to Back Jumps: 2 x 20
Jump down from bench and up to sky: 2 x 10
Lunge Jumps 2 x 10

Heavy Bag, 22 min, 320/348 (garmin/calc)
Elliptical, 35 min, ?/483/508

All of this was done fasted since this morning. This is for a few reasons: 1) took my first pin of GH and the internet said for fat lipolysis it's best to avoid insulin spikes near injection window, 2) I'm not worried about losing muscle, 3) I won't be doing cardio for a few days so I wanted to get it in and get it in hard to counter the down time, 4) I'm probably going to start fasting in the AM anyways.

 

[Jin]

Oh, oh, oh. I get it! I get it!

”Mediocre” is code for something else:32 (19):

 

[PZT]

looking forward to more posts. I am enjoying

 

[Jin]

Too many strong people on this board. I don’t even recognize it anymore.

 

[mediocre1645]

Oh, oh, oh. I get it! I get it!

”Mediocre” is code for something else:32 (19):

Lol I don't follow. I chose mediocre randomly and it has no meaning other than I am sort of good at a lot of things but not great at any haha

 

[Jin]

Lol I don't follow. I chose mediocre randomly and it has no meaning other than I am sort of good at a lot of things but not great at any haha

Right.

It took me a year and a half of pondering to figure out “TinyMK”’s handle was ironic. I only needed a couple weeks for yours!

 

[DEADlifter]

Alright bro. Seems I've missed out on your journal. I'm picking up what you're putting down. Good work.

 

[mediocre1645]

Been a while, had lasik surgery last week and still can't see for shit. Have to bring screen about 6" to my face to see what I type.

1-18-21:
30 min elliptical, 640/?/?, probably about 370 calories with the calculation i rely on most.

1-19-21:
Upper 1:
BP 4 x 8 x 185, 225, 225, 225 (7, with spotter would have gone for 8th)
Back Flys: 4 x 10 x 50's
DB SP: 4 x 10 x 50'a
Inversion Abs: 4 x 10
Light circuit of side/front raises and band flys

40 min elliptical, ?/511/568

1-20-21:
40 min elliptical, 843/461/520

Got my sissy squat in the mail and put together last night. Bout to go hit some quads.

Any of you guys have a relied upon source for MT-II, MK-677, and/or Cardarine? Other than that and some stuff I'll get from a new source (clen/T3/GH), those will round out the remaining supplements i want to use on this cycle.

 

[mediocre1645]

1-21-21:
Lower 1:
Sissy Squat 4 x 10 x bw, 35, 35, 35

Def SLDL: 4 x 10 x 245

40 min elliptical, 835/519/574

Also forgot to update with my week 3 bf measurements. Basically down around 0.75% this week. Still optimistic about the pace because I have some wiggle room in diet and cardio.

 

[mediocre1645]

1-22-21:
60 min elliptical, ~1250/686/807

1-23-21:
Upper 2 (dynamic day):
Speed Bench: 5 x 3 x 185 (my speed bench isn't like a westside style, I go down pretty slow, pause, and then explode).
Speed Shoulder Press: 5 x 3 x 95
BB Rows: 2 x 15 x 135
Chest Band Flys: 2 x 15 each side

60 min elliptical, ~1300/791/889

1-24-21:
Lower 2 (dynamic day)
Broad Jumps 2 x 10
Knee High Jumps 2 x 10
Side to Sides 2 x 20
Front to Backs 2 x 20
Jump down from bench then up 2 x 10
Lunge Jumps 2 x 10
Jump Squats 2 x 5 x 95
Garmin said 270 calories

45 min elliptical, 1060/560/626