GSXR Winter Log

[gsxr750]

*UPDATED PICS ON PAGE 8

I'll use the forum to track my progress, and post my rants so i'll apologize in advance..

Starting stats: 6'1 / 221 lbs / 16-20%bf (tanita)
Starting lifts: incline bench 360x8, shoulder press 300x8, squat 340x8

Goals: Get bigger and stronger, strengthen legs and back

Diet: 50g protein + 50g carb + 20g fat 6 times a day combinations from ONLY:

Whey protein, lean steak, chicken breast, eggs, shrimp, oatmeal, cream of wheat, brown rice, rice cakes, potatoes, natural peanut butter, extra virgin olive oil, romaine.

Training:

Monday-Shoulders
Tuesday-Biceps/Triceps
Wednesday-Legs
Thursday-Off(Abs, forearms, lagging parts)
Friday-Chest
Saturday-Back
Sunday-Off(Abs, forearms, lagging parts)

Supplements:

Weeks 1-16 250mg Test-E 2x a week
Weeks 1-16 200mg EQ 2x a week
350iu HCG 3x a week throughout
1.25mg Finasteride ED
Fish oil
Multi-vitamin
Lots and lots of water

[EpicPhaill]

wow, Huge incline bench. Good luck with the bulk.

Fellow gixxer rider here :ht

[GYMBRAT]

looks pimpin! ...giver shit bro!

ex Gixxer rider here :)

[gsxr750]

20 days in. Weight is up 10 pounds. Lifts are increasing slightly. Noticing more energy, deeper sleep, waking up alot more wide awake. Some new veins near the top of my chest, muscles alot more full, feeling some pump..and hunger increasing..

Diet has been great. Mostly oatmeal, whole wheat pasta, steak, whey protein, eggs, egg whites, natural peanut butter.

[gsxr750]

Thanks for the encouragement guys

http://img4.imageshack.us/img4/3446/fat****.jpg

That's where I started last year.

http://img42.imageshack.us/img42/4747/collageuk.jpg

When I reached this point I was happy but still felt I was a bit too small for my frame. This is why i'm hoping to put on a good 5-10lbs of LBM with this first real cycle.

Diet today was:

1-4 whole eggs 8 egg whites, 1cup whole wheat pasta
2-50g whey protein, 1tbsp natural PB, 2/3 cup oatmeal
3-50g whey protein, 1tbsp natural PB, 2/3 cup oatmeal
4-5oz steak, 25g whey protein, 1tbsp olive oil, 1cup whole wheat pasta
5-50g whey protein, 1tbsp natural PB, 2/3 cup oatmeal, small salad
6-4 whole eggs, 8 egg whites

[GYMBRAT]

that's awesome bro wow dude!!!

[Andre]

You can incline 3 plates + 22.5lbs per side on an olympic free weight bar?

[gsxr750]

Hmm, I will show Cheesesteak I guess hope he doesn't take it the wrong way.

I do 4 plates a side on a machine sort of like this. I have to use machines as the only smith machine is taken and I never have a spotter. I try and use the same equipment to properly track my progress :S

http://www.gorhinofitness.com/machines/InclineBenchPress.jpg

[Andre]

Hmm, I will show Cheesesteak I guess hope he doesn't take it the wrong way.

I do 4 plates a side on a machine sort of like this. I have to use machines as the only smith machine is taken and I never have a spotter. I try and use the same equipment to properly track my progress :S

http://www.gorhinofitness.com/machines/InclineBenchPress.jpg

I used to use those leverage machines myself... it's simmilar to the Hammer Strength stuff... When comparing it to free weights divide the amount you are lifting by 2... kinda like comparing leg press to squats... I see a tons of guys leg pressing close to 1000lbs... but could not even move 405lbs from the squat rack :yeah

Your progress is amazing... great work!!!

[ironwill]

Great work gsxr, absolutely great...Keep up the good work, very motivating for us guys....BIG TIME.........kudos to you bro.....

[gsxr750]

That sounds about right Andre as I can only use 100lb DB's for incline press working sets. I feel alot safer on machines, I really need a spotter.

No comparison to your progress! :)

[gsxr750]

Today 236lbs. Weights steadily increasing, not rushing things. Diet has been spot on, no sugars or cheats.. training intense.

15 pounds heavier in less than a month, see what next month brings!

[gsxr750]

Today 240. Celebrated with a cheat meal. Buffet..

I can feel the Test/EQ now for sure. Strength has gone up considerably this week. Added 90lbs to my squat, 40 to bench. Not pushing too hard, ego in check keep the injuries away

If this pace keeps up I should break 250 or 260 by the end of January :)

I don't feel that big, still walk around with my head down.. I do notice I catch people looking at me alot more, in perspective I guess I am pretty big compared to the general public.

[gsxr750]

Up 23 pounds. 244 today. Lots of energy from Sundays cheat meal. I think I will repeat that every week, eat till i'm very full every Sunday night.. try and limit the simple sugars / saturated fats though. Noticable changes in mirror today. Trimmed the hair on my arms. Just ran a buzzer over them with a normal length. Doesn't look gay at all, just normal.. not so thick..hope Mr.O still finds me attractive.. veins looking good..

Today im working on the back..off to the gym!

[z83]

23lbs is a lot :o
I'm on EQ also. Can't stop eating

[Mr Ontario]

I liked it when you were hairier :)

[gsxr750]

Progress pics at the end of 12 weeks I promise!

Back workout was good, weights increasing steadily.. not sacrificing form for weight. Could not train abs. After 1 set of heavy weights my abs cramped up brutal again. Like they were flexing on their own to the max and wouldn't stop. I guess that's a cramp. Never had that before... maybe its overdosed anavar? :)

[Talo]

WOW , your weight has come up crazy ! Can't wait to see the progress pic's

Log is lookin good.

[gsxr750]

Thanks for all the comments guys. I'll have some good 12 week pictures for ya.. in another few months. Today weighed in at 248. I don't know how i'm gaining so much weight but I don't mind at all. Blood pressure is fine, don't feel bloated, my face is still pretty lean with the clean diet. My shorts still fit so I don't think i'm gaining a rediculous ammount of fat/water.

Legs today. Strength up from last leg workout considerably.. almost puked a few times.. getting crazy veins i've never had before. One runs from my ankle up the front of my right leg, and all kinds of new spidery veins in my chest area

Just finished my first vial of Test and EQ. So that means i'm 5 weeks in.

Looking forward to chest tomorrow!

1- 4 eggs 6 egg whites, 3 pieces whole wheat toast
2- 2 scoups whey, 2/3 cup oatmeal, 2tbsp peanut butter
3- 8oz steak, 1 baked potatoe
4- 2 scoups whey, 1 cup whole wheat pasta, 2 tbsp peanut butter
5- 2 scoups whey, 1 whole wheat bagel with 2 tbsp peanut butter on it
6- 4 eggs 6 egg whites, 3 pieces whole wheat toast

[Mr Ontario]

We await for more of your sexiness :)

[gsxr750]

Lol, I love when you hit on me Mr. O :D

Going to add in creatine mono today. I'll start with 5 grams a day. What have you guys found best for timing of your creatine? Hour before workout or immediately PWO?

GIX

[Talo]

I usually take abotu 3 g first think in the morning than another 3g after my workout or later in the day if I 'm not working out. I don't think it really matters tho when you get it in .

[gsxr750]

Thanks Talo!

Today 249lbs. Diet still strict. Changing one thing which will be the 50g of carbs pwo being simple sugars instead of oatmeal etc. Taking the 5g creatine at the same time as this. Couple more pimples on my back but nothing too bad. If it continues i'll just do the tanning thing again.

Yesterday was triceps. Close grip bench is up to 180lbs + bar for 8 reps, new PR. Will up the weight a bit next tri workout

Today headed off to do back and biceps. Going to have some chinese food for my cheat meal afterwards I think :)

[Houstonbc]

doesnt seem like much food for a 249lb guy?

[gsxr750]

Sure doesn't seem like i'm full very often either. I think I will add a 7th meal and bump them to 850 calories each. I am trying to eat every 2 or 2.5 hrs.

Yesterdays back workout was really good. Few of the exercises were up 20lbs since last training my back. Noticed some changes in my legs in the shower today, my calves are starting to stick out so you can see them from the front of me. Forearms are growing traps bigger too. Shrugs are up to 3 plates a side for 12 reps with 3 second squeeze.

Today i'll be working shoulders and forearms with abs - hopefully I don't get those killer ab cramps.

[ironwill]

Good work gsx-r, i take my creatine on workout days only, at 5 -10 grams postworkout.........
Very good log, and damn motivating man....

[gustavo77]

Great progress and great work bro.

[baza]

With 3 shakes a day, I'd suggest buying or creating some type of blend, rather than whey. The PB will slow it down a bit, but I still think a blend is better.
Mine are usually isolate/conc/casein/whole egg/milk isolate.
Even a whey/casein blend I think would be good.

[gsxr750]

Thanks for the comments everyone. Thanks for your input on the creatine and the protein baza.

Today I weighed in at 251. I think the chinese food cheat meal helped me break 250. Shoulders went well. Lots of energy, took a caffeine pill before my workout. I will continue to do that noticable difference for sure.

Legs tomorrow, Going to go eat meal 7 now and head to bed.

[gsxr750]

Great leg workout today. Calves.. raises are up, 40lbs leg extensions up 40lbs, leg presses could have went heavier but I didn't this time. Puked after my workout :S otherwise feeling pretty good!

6 whole eggs 6 egg whites, 3 pieces of whole wheat toast
55g whey protein, 2tbsp PB, 1 cup oatmeal
55g whey protein 2tbsp PB, 1 bagel
8oz steak, 1 cup whole wheat pasta, 2tbsp PB
55g whey protein, 300ml orange juice, 10g creatine mono
6 egg whites, 1 cup oatmeal, 2 tbsp PB
55g whey protein, 2tbsp olive oil

[gsxr750]

The bigger I get the more dirty looks I get... blehh. Keep my head down.

Chest today went well. Added 20lbs to my incline press, fly machine is maxed now for 6 reps, flat bench no spotter machine maxed today too for another 6. Decline keeping them at 160lbs. Left elbow was sort of sore today, other than that felt like I could have kept lifting all night - lots of energy.

Diet good. Pre-workout was a potatoe, 7oz steak, 2tbsp PB, 200mg caffeine. PWO had 3 small oranges, my creatine, and 55g whey.

Weight sitting at 251

[Talo]

The bigger I get the more dirty looks I get... blehh. Keep my head down

**** that ! Keep your head high :D

[gsxr750]

:)

251

Triceps and biceps and some trap work today. Good progress. Had a weird experience with my shot today. Right after I pulled the pin out I started coughing pretty bad. Felt like a ball stuck in the top of my chest. Probably knicked a vein or something, never had that before.

Diet was good 7 meals 50c/50p/20f. Post workout had some peaches. Tomorrow is back day, trying some new exercises.

[Thorgrim]

Sweet log! Good work on the transformation as well bro, can't wait to see what you look like at the end of this cycle. You must be a beast by now, 30 lbs already. Mind blowing!

[gsxr750]

Thanks kind sirs!

Back workout went well, weights are still going up on all my lifts.. keeping them within reason so far no injuries. Also yesterday was shoulders day, warmed up with some stretches and 10lb weights before hand for about 30 mins - seemed to help with the slight pain I was feeling.

Today i'll give'r to the legs again. Who would have thought i'd look forward to leg training. I think this is because my legs were fairly lean and small to begin with and the changes are most noticable in my legs.. keeps me motivated to keep training them hard.

252 today

[gsxr750]

CRAZY leg workout. I am definately feeling the test now, getting the morning wood, thinking about boning everything in sight. Actually considered stopping at a rub and tug I drove by last night, which is weird.. and kind of gross at the same time. Not normal.

I couldn't exhaust my legs for the life of me. I dont even know how many plates I got up to for 6 reps but I added weight and could keep going. Again kept the ego in check and quit while I was ahead, slow steady gains wins this race.

I said it before and i'll say it again, I never would have thought i'd actually enjoy training my legs. Only bad thing is my favourite jeans don't fit me anymore. Legs aren't sore and I beat them up really bad last night.

Had my cheat meal, ate a Romano bread pizza, just basically bread sauce and spices. Those huge ones, 1.5ft x 2ft

I need the christians on this site to say a prayer for my chest because i'm going to do some terrible things to it in about an hour.

Todays shot was good nothing to report. Z-track, air lock, and pre-heated the oils.

[gsxr750]

Chest day was good. Changed it up a bit started with fly's, then incline press, then decline, finished with flat bench. Place was packed, they were having some raffle or draw for personal training sessions and a flatscreen TV. Douchebags EVERYWHERE. Left elbow was still starting to bother me a bit during the heavy set of flat bench but today feels OK.

Diet no problems. PWO had some orange juice again (yummy) and my protein. Have noticed im a bit more tired during the day, sometimes it's really hard to get out of bed. Apparantly im a really loud snorer now too. Probably just sleeping deeper now. Really looking forward to dieting and getting lean again.

Ran into an old co-op from the office at the gym last night. Haven't seen her in a year or so. She wrote on my FB wall, something nice, about trying not to stare or something like that. Made me feel good, I am considering penetration.

End ramble

[gsxr750]

Tris/Bis/Traps day great. Added 20lbs to the close grip bench, 10 to the pushdowns. Biceps exercise weights could have pushed them up this week but I didn't, will next bicep workout give them a few extra days. Shrugs are up to 3 plates a side for 12 reps 2 second squeeze.

Today was back. Seated cable rows are up 20lbs, lat pulldowns are up 20lbs ( I still can't get this to feel properly trying to pull with elbows etc ) Deadlifts up 40lbs.

Weight today is 252. I notice i've gained a tiny bit of fat around the midsection, probably an inch tops. This is not really bothering me just reasurring me that i'm eating more than enough calories to put on mass and some fat.

Energy good, tomorrow i'll beat up the shoulders. Looking forward to trying Delt Kings advice on keeping my thumbs towards ground when doing side raises.

Diet was perfect 7 meals roughly 5600 calories. Orange juice, 5g creatine PWO.

Only change has been my routine. I have been doing chest day/triceps and biceps day/back day/shoulders day/legs day/repeat no days off.

[Thorgrim]

You don't find that doing bi's the day before back causes problems?

[gsxr750]

Only a little, I seem to recover fairly quickly lately. Although this routine has many flaws that have been pointed out. I've been talking to Praetorian and i'll be starting a new split tomorrow i'll post some updates :)

Good eye :)

[chandi]

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[gmoney]

good work man. it sounds like you really push yourself. can't wait to see some progress pics.

[Request]

Keep it up man! Your definately an inspiration to us all... :beer

[gsxr750]

Made a few changes to my training routine after speaking with Praetorian and it's going very well. Can't thank him enough for taking the time to help me out. My weight is sitting around 253. I am going to bump my calories another 500 a day at this point.

Only thing i've noticed as of this week is i'm very tired. I've never been like this. I can literally go to bed Sat at 11PM and have no problems falling asleep and sleeping until 5PM the next day. That's not normal, wonder why that is? Any ideas?

Also I injured something on my last leg day doing heavy squats. Very sharp pain underneath the bottom of my right rib cage.. still sore today don't know what I did.

Thanks for any input and for keeping me motivated, and again thanks to Praetorian

[L3]

you're sexy

[gsxr750]

Thanks for the tips CCH! I saw some guys doing the lat pulldowns behind the head, they sat backwards on the bench too, i'll give that a try.

Yes i'm about 45 mins away from Niagara. I'd say avoid Goodlife and sign up for Premier Fitness. Premier is open 24/7 Mon-Fri and close at midnight on Sat/Sun. Don't let them swindle you into the $100 fit test. Actually just PM me when you're in town and i'll get you signed up for super cheap.

Thx again!

[gsxr750]

Nothing new to report. All still going well with the diet and training. Weight sitting around 253. If I remember i'll make a video tomorrow to show you how fat and ugly I am.

Whatever I injured doing squats is worse today. I will try and make it to a walk-in clinic Monday. Very sharp pain around my lowest rib on my right hand side. Hurts to do anything, doesn't seem to be going away.

Can you bust a rib doing squats?!

[Thorgrim]

Never heard of busting a rib squatting but it is possible to strain something I would think. Any lumps or visible swelling?

I tore some ligaments and cartilage on one side of my rib cage wrestling with a bigger guy. He did a take down and when he landed on top of me I heard and felt something snap. That injury took me about 6 months to feel half decent. I couldn't even work out for like 3 months. I had a large lump that was visible though and it took about a month for the swelling to go down.

Hopefully it is just a strain. Had a few of those and they usually go away in a week for me. I suppose it could also be a "slipped rib" that is where a rib sort of gets popped out of alignment close to the spine from straining or jarring and because of all the nerves the pain can radiate around to the front as well. Where does your rib cage hurt?

[z83]

.

[gsxr750]

Legs day went well. I'm on a new split now..

Mon-Off
Tues-Chest+Calves
Wed-Back+Abs
Thurs-Off
Friday-Delts+Traps+Calves
Sat-Triceps+Biceps+Abs
Sun-Quads+Hams+Calves

Weight is up again 254 today, noticed a few changes this week in the mirror my lats are noticably wider and my chest is alot thicker throughout. My triceps look stupid. They just look weird, so big compared to my forearms, need to bring up the forearms. My legs have changed drastically. I wish I had some before pics of my legs. I can't wait to peel off this fat and see what i've got under it all.

No pics today, I want to take them in the same place as my other pics so there's better comparisons, hopefully tomorrow.

Cheat meal today, going to go get a couple pizzas and maybe some chicken wings.

[gsxr750]

I ate 12 pizza pockets (3000 calories / 1.2KG ) and a small tub of low fat icecream for my cheat meal yesterday. Yummy.

Weighed in at 255 today. Tanita scale says im at 29% body fat. I understand they're not accurate.. but in comparison the same scale told me at 196 I was 15% body fat. So it looks like i'm making progress and that 60 pounds wasn't entirely all blubber ( 10% will leave me at 210 pounds now instead of 186 )

If my rough math is correct :S

[Talo]

Can you bust a rib doing squats?!


I did , but it was an upper rib ( left side ) I went to a chiro ( first time ever) and he put it back in - went to him twice and took 2 weeks off from squatting and it was good after that . This was about 2 months ago.

[Thorgrim]

Your rib must be getting better then? You're not bitching about it anymore.

[gsxr750]

Lol. I guess I kind of deserved it.. I forgot to thank him for replying with his experiences.

I feel better, i'd say im 60% recovered now. So it is going away on it's own

[Thorgrim]

Sorry if I came off rude. Didn't mean it that way, just curious. But now that I read it again I do sound like an ass.

I'm glad it is getting better.

[gsxr750]

Thanks! Everything is going well. Switching esters soon and bumping the Test to 750mg a week. 250mg Mon Wed and Fri.

How bad is this. I am walking into the gym and I see a wallet laying out in the parking lot. I pick it up and don't even open it.. walk to the front desk and tell the girl I found a wallet, open it up and get his ID.. I recognize the guy he works out there. Anyways the girl says he is working out and already came to her and said someone stole it.

So i'm like no idea. I found it out front on the ground, I didn't open it until now. I just got here. Please make sure he gets it back.

Anyways I enjoy a nice workout 1.5 hours pass and i'm going to leave. I ask the girl on the way out if he got his wallet. She said he did, she says he still thinks someone stole it, looks at me kind of funny as if to warn me I'm like whatever, glad he got it back.. probably just dropped it on his way in.

I go out front to leave and I recognize him from his ID. He's standing out there waiting for me, with 4 other arab guys. I'm not racist just I understand how these packs work. I was kind of expecting him to be happy or thank me.. lets just say it didn't end well. The guy really thinks I stole his wallet, I did my best to explain I found it on my WAY INTO THE BUILDING but he and his insane clown possy were looking for a 5 on 1

Didn't end well. Needless to say i'm not looking forward to going to the gym again today. End rant, nice guys do finish last.

Oh sitting pretty handsome at 253 pounds today.

[Thorgrim]

What a douche bag. Why the **** would you steal it and then turn it in to the front desk?

[JacktheThriller]

he should be lucky to get his id back, i got my wallet stolen and i lost everything. Nyway dont **** with the arabs gangs my buddy tells my stories of the brutal gang beatdowns back east

[gsxr750]

See what happens.. if they're going to try and make a scene again I guess it's time to switch gyms.

Anyways, diet has been great. Really enjoying the foods i'm eating which is nice. Don't find myself counting the days to my cheat meal at all

Today is

Bagel, 2tbsp PB, 2 scoups whey
3/4 cup whole wheat pasta, chicken breast, 2tbsp PB
3/4 cup oatmeal, 2 scoups whey, 2tbsp olive oil
3/4 cup whole wheat pasta, steak
4 tangerines, 2 scoups whey, 5g creatine
3 eggs 8 egg whites, 3 pieces whole wheat toast with PB

Will probably eat again, maybe twice more

[natenator]

if you need some help with them Arabs...

[MikeyFXD35]

I ate 12 pizza pockets (3000 calories / 1.2KG ) and a small tub of low fat icecream for my cheat meal yesterday. Yummy.

Weighed in at 255 today. Tanita scale says im at 29% body fat. I understand they're not accurate.. but in comparison the same scale told me at 196 I was 15% body fat. So it looks like i'm making progress and that 60 pounds wasn't entirely all blubber ( 10% will leave me at 210 pounds now instead of 186 )

If my rough math is correct :S

If you were 29%BF you would see it. You were most likely dehydrated or less water in you than at 196. And I find the scale even thou it has an athlete setting cant compensate for larger builds. I have had up to 20lbs fluctuation in weight but my BF doesn't change?????

[RagingRandy]

if you need some help with them Arabs...

Ditto....:cflag

[Talo]

You can take that as a back handed compliment : He figured he needed 5 guys to take you out ! LOL...

[gsxr750]

The 'arabs' haven't really caused problems for me since then. They get in my way on purpose and stuff but nothing physical to be concerned about. I get the impression they're trying to get me to lose my cool so I can be the 'instigator'

Weight is 255 today. I took some pics but wow, why is it you look like complete dogshit in your pictures? I mean, if I look at myself in a mirror i'm about 80% satisfied with my progress.. but the pictures i'd say i'm like 20% satisfied. That really bothered me.. I wont be taking pics any time soon until i'm into dieting for fat loss.

My rib is pretty much healed up. Can work my abs again with very little discomfort. My injection from 4 days ago is bothering my delt. First time i've ever had lingering pain after an injection. Interestingly enough it was the last mL in the vial. Weird.. different..

Today I also woke up with a submental lymph node under my chin swollen up ballin' out the size of a quarter. My one side of my chin is all droopy looks rediculous. No cheesesteak comments! Weird again.

Man those pics really discouraging to see. Makes me want to give up bulking and get shredded.

[L3]

hey man, same here.. when i bulked up, under the right light, i looked ****ing awesome... then take a picture with a flash and i looked like a big sack of fat.... having an extreme endomorph type face doesn't help either, thank god for facial hair

its winter time anyways bro, you'll be ****ing jacked by may, just run some tren ace with your keto and believe me, if you manage not to cause any aggravated assault you'll be lookin solid as a rock

[Talo]

Weight is 255 today. I took some pics but wow, why is it you look like complete dogshit in your pictures? I mean, if I look at myself in a mirror i'm about 80% satisfied with my progress.. but the pictures i'd say i'm like 20% satisfied. That really bothered me.. I wont be taking pics any time soon until i'm into dieting for fat loss.

LOL , same here. Plus my wife is a pro-photographer so she is always wanting to take pic's . I just can't bare it , she would have to do lots of photoshoping :D

Unless you plan on going to Mexico in a few months I wouldn't worry about getting shredded right now.

[Chaps]

You doing any cardio?

[gsxr750]

Thanks for the kind words of support L3 and Talo :) Chaps I am doing some sir, mostly just for warmup before the weights. 20 mins tops. But nothing HIIT or anything like that while eating the carbs. I wanted to focus on putting on as much LBM as efficiently as possible but I suppose you can't really do that without putting on a bit of fat..

If i'm in a calorie deficit to lose weight (whether because of my diet or my training) then i'm not eating enough to gain the most muscle possible from what I understand

Hopefully I can look half as good as L3 does this summer!!! Hate you _ _ that's my stare. You still going to compete?

[gsxr750]

Ugh. Took some crappy pics. They look bad. I look much better naked in the dark.

Me at 195 16.5%

http://img85.imageshack.us/img85/7964/195d.jpg

Me today 255 @ 29%

http://img138.imageshack.us/img138/6694/255o.jpg

http://img704.imageshack.us/img704/7397/pic255.jpg

http://img85.imageshack.us/img85/6832/2553q.jpg

Back is good, legs are a big change since at 195, much larger as well. Pics somewhat depressing I don't look like that in the mirror.

[ironwill]

You dont look to bad man.........If you dont mind complete honesty, you are big enough, in other words, i wouldnt be gaining to much more fat......You have enough now, id start cutting back on the carbs, and replacing with extra protein, or fats, to limit the insulin spikes throughout the day.....
You need to focus on trng hard and intense and adding a bit more muscle now.........
The pics always suck unless BF is low.......They are fuzzy and not very good quality either.....
Try doing a bit more cardio also.....
Not a flame, i respect what you are doing and agree, but thats enough fat now bro.......

[gsxr750]

Appreciate your input and honest opinon as always thanks IW.. if i've managed to put on 10-15lbs of LBM from this i'll be happy come summer.

Off to go beat up on the quads/hams/calves today

[Chaps]

You dont look to bad man.........If you dont mind complete honesty, you are big enough, in other words, i wouldnt be gaining to much more fat......You have enough now, id start cutting back on the carbs, and replacing with extra protein, or fats, to limit the insulin spikes throughout the day.....
You need to focus on trng hard and intense and adding a bit more muscle now.........
The pics always suck unless BF is low.......They are fuzzy and not very good quality either.....
Try doing a bit more cardio also.....
Not a flame, i respect what you are doing and agree, but thats enough fat now bro.......

Good advice, even throw in a bit of hit once or twice a week, look at DC trainies they do cardio on empty several times a week and still pack on tons of mass the only difference is their bodyfat literally stays the same.

[gsxr750]

Thanks for the input guys. Sorry for the crappy pics all i've got is a camera phone.

Today i'm 256. Nothing really new to report. I do develop some pseudo-gyno when my BF creeps up so i'm seeing a bit of that now. Not too too concerned as it's practically gone once i'm below 18% BF.

Cheat meal was good, had 8 pizza pockets, some chocolate turtles and low fat ice cream. About 4000 calories worth.

This pic is from today at 256, again, blurry. I really don't have any excuse to be on the sauce, other than i'm just looking to get where I want to be as fast as possible as far as strength and eye appeal. I'm on prescribed test for life anyways ( hypogonadism ).

http://img36.imageshack.us/img36/9500/256r.jpg

[gsxr750]

Holidays are garbage. Everyone looks at me like i'm some idiot for not wanting to eat all the stuff they're eating. Or that I think i'm better than them..which is absolutely not the case.. look it's not my fault you're overweight and happy with it and want to eat that stuff. I'm happy with turkey and whole wheat bread thank you very much.

A lady friend of mine asked me for some help. So we sat down and chatted for a bit. She's got about 20lbs to lose. I went over the basics with her..ABSOLUTE BASICS, like this would be the easiest changes for her to start with. I couldn't believe how many excuses she came up with and how negative she was. Everything.. here's a few I remember

1- Stop eating fruit later in the day or all together.
' I get an upset stomach later in the day, and grapefruit helps '

Ok so you fill your stomach full of sugar and acid and it helps it? Yea right.

2- Id like to see you eat less complex carbs at night. Eat more for breakfast and lunch and less if any later on.
' When I get heartburn which is usually at night I eat bread and it goes away i'm not going to be in pain. I don't have time to make a big breakfast and lunch. '

3- Cardio....
' My hip is sore and they don't know why. ' So swim. ' ' In the winter? ' ' Yes the pool is open 24/7. ' ' I don't know that will probably hurt my hip. ' ' It will probably be the least painful form of cardio you can do. ' ' Yea but those public pools are gross, and full of bacteria sorry i'm not swimming '

4- I see her eating candy. It's 9pm. I just look at her. She knows what i'm thinking. She says 'i'm PMSing you have no idea what a girl goes through when she's PMSing.' At this point i'm fed up and say, every fitness model or in shape woman in this world has a period, stop making excuses and wasting my time.

To which she says ' I don't want to be a fitness model. '

Wow its making me frustrated right now just typing all this shit that's it, i'm done. ( like boiler room )

[Request]

It sounds like she doesn't even WANT to make a change. I understand that she asked you for help but with all the excuses that she is making it was probably just for face value.

If she really wanted to make a change in her life for the better and get healthier than those "excuses" would not stop her... just my humble opinion.

EDIT: On the bright side it looks as tho your bulking is going good GSXR... keep up the great work, and updates... I enjoy reading em and it inspires me believe it or not lol.

[_Z_]

great log, your initial transformation looked great
i'm very interested to see the result of the current one.

[gsxr750]

I agree Request.. I don't know how personal trainers that give a shit put up with the excuses. I have a hard time biting my tongue I guess.

Thanks Z! Me too, looking forward to dieting.. I am going to hire Praetorian so i'm very confident I should do well with his advice :)

[kloan]

Holidays are garbage. Everyone looks at me like i'm some idiot for not wanting to eat all the stuff they're eating. Or that I think i'm better than them..which is absolutely not the case.. look it's not my fault you're overweight and happy with it and want to eat that stuff. I'm happy with turkey and whole wheat bread thank you very much.

A lady friend of mine asked me for some help. So we sat down and chatted for a bit. She's got about 20lbs to lose. I went over the basics with her..ABSOLUTE BASICS, like this would be the easiest changes for her to start with. I couldn't believe how many excuses she came up with and how negative she was. Everything.. here's a few I remember

1- Stop eating fruit later in the day or all together.
' I get an upset stomach later in the day, and grapefruit helps '

Ok so you fill your stomach full of sugar and acid and it helps it? Yea right.

2- Id like to see you eat less complex carbs at night. Eat more for breakfast and lunch and less if any later on.
' When I get heartburn which is usually at night I eat bread and it goes away i'm not going to be in pain. I don't have time to make a big breakfast and lunch. '

3- Cardio....
' My hip is sore and they don't know why. ' So swim. ' ' In the winter? ' ' Yes the pool is open 24/7. ' ' I don't know that will probably hurt my hip. ' ' It will probably be the least painful form of cardio you can do. ' ' Yea but those public pools are gross, and full of bacteria sorry i'm not swimming '

4- I see her eating candy. It's 9pm. I just look at her. She knows what i'm thinking. She says 'i'm PMSing you have no idea what a girl goes through when she's PMSing.' At this point i'm fed up and say, every fitness model or in shape woman in this world has a period, stop making excuses and wasting my time.

To which she says ' I don't want to be a fitness model. '

Wow its making me frustrated right now just typing all this shit that's it, i'm done. ( like boiler room )

man i have zero patience for people like that. id cut her loose...

[natenator]

I am going to hire Praetorian so i'm very confident I should do well with his advice :)

You will :)

[gsxr750]

:D Thanks Nate

I will be adding 2.5mg letrozole EOD as of today in case this is gyno and not pseudo gyno. On the safe side. My sex drive is pretty rediculous now so i'm not worried about the potential sides. I've used letro before and had great results. Had a bit of an upset stomach when I took it today but other than that should be golden.

Strength still going, weight increases continue. Legs are a huge change.. probably because i've neglected them for so long.

[gsxr750]

Quick update. Happy Holidays everyone. Didn't cheat other than on Sunday as planned. Ate alot of turkey and buns. Managed to get all my workouts in.

Weighed in at 261 pounds :) So i'm up roughly 40 pounds. Still contemplating ending this a few weeks short so I can diet sooner than later.

Breaking PR's every week and managing to stay injury free. Here's to a great 2010 everyone!

[Sandwiches]

updates? how's everything going?