Big Enough

[tiramisu]

I'm going to try logging the next 16 weeks starting Monday:

The program will be primarily about conditioning. The objective is to get down below 8% using a 5 point caliper method. I'm about 228 @ ~19%, I'll take my pics and measures on monday.

Training:
I'm going to continue with the DC my current DC template. I may need some extra rest days and I'll probably stop beating the log book by week 8 or 10. If it's too much I'm not sure how I will modify it at the end yet.

Cardio:
I'm going to listen to Praetorian on this one
Start at 45 minutes pre-breakfast and add 5 minutes a week to 60 minutes the split into 2 session daily continue to add 5 minutes weekly till I hit 2 hours a day.
I'm dreading 2 hours a day of cardio

Diet:
Palumbo template for a 200 pound man. I'm guessing that I can target about 6-8 pounds with the initial water loss in the first couple of weeks and a further 2 pounds a week of weight loss.

AAS:
Going to keep it simple test and npp, then test and tren.
I am going to try to run clen throughout but I have tried this before and I have to say I haven't liked clen at all. I will give it the old college try but if after a few weeks I'm still hating it I will likely drop it.


RESULTS:

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=767

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=766

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=768

[tiramisu]

MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=732

MEAL #2
SHAKE: 54g Whey Protein Isolate with 1.5 Tablespoon of All Natural PB


http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=736

MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=737

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1.5 Tablespoon of All Natural PB

Same as meal 2

MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=738

MEAL #6
SHAKE: 54g Whey Protein Isolate with 1.5 Tablespoon of All Natural PB

Same as Meal 2

Daily Macros:



Calories 2659
Fat 132.9
Carbs 37.8
Protein 280.2


Supplements
1 gram vitamin C
1 multi vitamin
2 tablespoons fish oil
10 grams creatine monohydrate

* May reduce fat intake in last 4 weeks.
*1 Cheat meal a week of reasonable size and no cheat meals in the first 2 weeks

[tiramisu]

Training Program:

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=729


* Exercises that should probably be swapped out for something more productive
Machine Fly -> Decline Bench (undecided - fly seems to be working) or even db bench
HS Pulldown -> Weighted Chinups (in 20 pounds)
LF Pulldown -> Weighted Pullups (in 20 pounds)
Leg Press -> Box Squats (next season)
Rack Deads -> Power Cleans (next season)

* heavy - treat these as strength exercises (go for a PR on good days)
squat - 20 reps total, 5's 2/3's,
rack dead - 20 reps total 5's 2/3's
deadift - reset every rep, 20 reps total, sets of 5 increasing, 2/3's

General warm up when cold
8x40%, 5x60%, 3x80%

[tiramisu]

Cardio:

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=731


This will be walking on the treadmill
First session will be before breakfast and the second either post workout or later in the day.

I may use the bike or rowing machine to break up the monotony, I am undecided.

[tiramisu]

AAS:

750mg of test e ew 1-16
100mg of npp ed 1-8
75mg of tren ed 9-16
clen (i hate clen and may bail out on this one): 20mcg ed increased by 20mcg bi-weekly to a max of 120mcg

[tiramisu]

Starting Numbers:

Age: 43
Height: 5' 9" and a bit
Weight:228 Pounds - Monday morning weigh-in. (I hit 237 after my second christmas dinner)

Gym PR's
Squat: 405 (last week)
Deadlift: 435 (last month)
Bench: 310 ( last month)

Neck: 19 (last time I put a tape on my neck it was 16.5 - I've got no neck)
Shoulders: 53
Chest: 46
Bicep: 16.5
Waist: 40 ( I'm happy I didn't measure my waist when I was 250 last christmas I probably would have cried)
Quad: 26
Calf: 17

skin fold calipers:
Chest: 11
Ab: 30
Thigh: 18

According to Jackson/Pollock 3 Caliper Method: that puts me at
http://www.linear-software.com/online.html
19.15% (disappointing, pushing the extra calories in the last 2 months didn't help build much muscle but it put a lot of fat on my waist).
43.66 pounds of fat
184.34 pounds of other stuff

Me at this year' fattest (the ugly truth - for now):

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=740

[Request]

Good luck on the "shredding" bro! I'm sure you will finish with amazing results, and no homo intended but Im also looking forward to the new pics come Monday... as you used to be a product of Starting Strength and I would like to see what your 235 at 16% looks like. =P

[tiramisu]

Cardio: Going to take a little bit to get used to getting on the treadmill before eating. 40 minutes before breakfast.

Diet:
Meal 1- 5 omega 3 eggs, 4 egg whites and good old franks hots sauce.

Thank god for Frank.

Meal 2-7.3 oz of chicken breast and 1/3 cup of peanuts.

I cheated with the .3 but i didn't have the heart to rip a piece off the breast and put it back.

Meal 3 - 54 gram chocolate whey isolate shake and 1.5 tablespoons of nat pb.

I'm going to need some new shaker cups from walmart. My old ones smell like rotten milk.

Meal 4 - 7 oz of pork tenderloin and a big bowl of greens with a tablespoon of olive oil and balsamic vinegar
Meal 5 - 54 gram raspberry whey isolate shake and 1.5 tablespoons of natty pb.
Meal 6 - MISSED

1 gram vitamin C

Training:
Incline Bench (11-15) 230 8/5/3
Machine Lat Raise (11-15) 140 4/3/2
Weighted Dips (11-15) 20 7/2/2
Hammer Strength Pulldown (11-15) 230 8/4/2
T-Bar Rows 174 5/4/2

A underwhelming return to the gym. After a 2 week lay-off to rehab golfer's elbow, an achy left ac joint, two aching biceps tendons and a couple of nagging it bands it seems like my stamina has completely disappeared. OR it could be the f**ing clen.

Rather than fighting with the Lat Raise I'm going to throw it out for dumbbell press. I've been feeling guilty about the isolation exercise anyway and bombing it give me a good excuse to swap in a compound.


AAS:
I went w/
325 mg of test e
100 mg of npp

20 mcg of clenbuterol
I knew I hated clen but after a while I tend to forget how much. The odd edgy mental feeling it gives is entirely uncomfortable. I'm going to stick w/ 20 mcg per day this week to see if I acclimate at all.

This stuff had better work because it definitely sucks ass.

[tiramisu]

Cardio:
45 Minutes Treadmill

I've got achy knees this morning from 3.0 @ 1% grade. Will back off to 2.8 with no grade today.

Diet:
I peeked at the scale this morning (224). I've dumped 4 pounds of water in a day. Seems like I'm going pee just about every 3 hours.

Meal 1 - 54 gram raspberry whey isolate shake and 1.5 tbsp of natty pb
Meal 2- 5 omega 3 eggs, 4 egg whites and good old franks hots sauce.
Meal 3 - 54 gram raspberry whey isolate shake and 1/3 cup almonds
Meal 4 - 7 oz chicken breast 1.5 tbsp natty pb
Meal 5 - 7 oz lean ground beef w/ mustard, salad greens w/ 1 tbsp olive oil & balsamic vinegar
Meal 6 - 54 gram raspberry whey isolate shake and 1.5 tbsp of natty pb

1 gram vitamin C
1 gram of fish oil

Training:

prehab

AAS:
100 mg of npp

20 mcg of clenbuterol

[natenator]

Run clen 20mcg x day and increase 20mcg every 2 weeks. This will help with your feelings on it and keep you progressing. Yu can add in T3 in the same fashion .

[leborg]

I will start the exact same diet in 8 weeks so I will watch your thread with interest.

Best of luck to you

[tiramisu]

Weight is down 5.5 pounds in two days (222.5). I've decided to graph the results. Daily for weight and weekly for BF, and Body Measurements. I'll update them on my first post under Results. The first day I was in the bathroom every 3 hours. Yesterday was a little less bad. This morning urine was extremely dark and stunk despite being very hydrated.

Speaking of going to the bathroom... I'm going to have to pick up some fibre. The palumbo diet is making me poop like a rabbit.

The second day of clen was better than the first but I'll see how it feels when I'm lifing.

Getting rid of the incline seems to have resolved the achy knees issue. I'll play with adding in a degree or two a few minutes at a time. I like how 2 degrees of incline feels more like you are doing something but I'll have to get used to it.

Cardio:
45 minutes treadmill

Diet:
Meal 1 - 7 oz chicken breast w/ mustard, 1/3 cup brazil nuts, 1 vlassic baby dill garlic pickle.. mmmm
Meal 2 - 54 gr whey isolate, 1.5 natty pb
Meal 3 - 54 gr whey isolate, 1.5 natty pb
Meal 4 - 5 oz lean ground beef, 2 oz salmon, big green salad w/ 1 tbsp olive oil and balsamic vinegar
Meal 5 - 5 eggs, 4 egg whites, Frank's hot sauce
Meal 6 - 54 gr whey isolate, 1.5 natty pb

1 gr vit C
2 gr fish oil
1 multi vit

Training:
I need a nap. No energy whatsoever and I could barely get my shoes off after the workout.
IT Bands were achy on the front squats and my left shoulder needs ice.

DB Curls (45) 8/4/3
Pinwheel Curls (50) 8/5/4
Standing Calf Raises (235) 12 w/5 second pause
SLDL (245) accidently added 20 pounds 6/4/3
Front Squats barx5, 90x5, 135x5, 185x3, 225x2

AAS:
100 mg of npp

20 mcg of clenbuterol

[tiramisu]

Weight is 223 this morning the big water dump may be done. That was quick.

After 4 days on the diet I am desperate for flavour.
I'm not hungry, my blood sugar is stable but mustard, frank's hot sauce, and balsamic vinegar are just barely getting me through this.
Waiting till week 2 for a cheat meal is sounding like a terrible idea. I would love some flavour in my life and there's not much opportunity.

I bought a dozen half cans of coke zero and a few big bottles of Pelegrino today.
I also bought some metamucil. (It's surprisingly unoffensive, sugar free, tastes kind of like weak orange tang.

Cardio:
45 minutes treadmill
no knee ache at all today.

Diet:
Meal 1 - 7 oz chicken breast, 1/3 cup of peanuts (heated the chicken today, added mustard and had a pickle with it)
Meal 2 - 54 gr whey isolate, 1 tbsp natty pb
Meal 3 - 7 oz rotisserie chicken (mmmmmmm), green salad w/ avacado oil and balsamic vinegar and a big glass of pelegrino w/ a smal wedge of lemon. (heaven)
Meal 4 - 54 gr whey isolate, 1 tbsp natty pb, 1 half can coke zero
Meal 5 - 7 oz rotisserie chicken
Meal 6 - MISSED

1 gr vit C
2 gr fish oil
1 multi vit
1 dose metamucil

Training:

AAS:
100 mg of npp
325 mg of test e

20 mcg of clenbuterol - missed my clen this morning, kind of a relief. will climb back on the wagon tomorrow.

[tiramisu]

I slept much better last night without the clen than the two previous nights with. It definitely affects my ability to get a good nights sleep.
I am adjusting to the shit but I still don't like it. Serious hand tremors.

Going to try 2 dose of metamucil a day. The plumbing is getting plugged up.

The Pellegrino bubbly water was a major success. It's not food but it has a taste that make my brain a little less miserable. I picked up a big case from costco.

222 this morning,

Cardio:
45 minutes treadmill

Diet:
Meal 1 - 7 oz roast chicken
Meal 2 - 54 gram whey isolate, 1.5 tbsp natty pb
Meal 3 - 54 gram whey isolate, 1/3 cup brazil nuts
Meal 4 - 5 omega 3 eggs, 4 egg whites
Meal 5 - 8 oz sirloin, 1/2 cup brocolli, puny green salad w/ oliive oil and white vinegar
Meal 6 - 5 omega 3 eggs, 4 egg whites

1 gr vit C
2 gr fish oil
1 multi vit
2 dose metamucil

Training:

AAS:
100 mg of npp

20 mcg of clenbuterol

[kloan]

Hehe, lookin forward to reading more... I find with this diet eating becomes just another routine, because it sure as shit isn't for the enjoyment. Getting bunged up is also another fun part of this diet.... lol.

Good luck!

[tiramisu]

221 this morning,
hopefully the metamucil will kick in soon (at least it tastes good)

I thoroughly enjoyed my meal tonight. I wasn't going to have a cheat meal in the first week but I did and it was seriously yummy.
What would normally seem like a fairly normal size dinner seemed huge. It will be interestiung to see how much water I put back on.

Metamucil is starting to work and I just about killed my wife in the car on the way home.

Cardio:
45 minutes treadmill

Diet:
Meal 1 - 54 gr whey, 1.5 tbsp natty pb
Meal 2 - 7 oz of canned wild pacific canned salmon, green salad w/ 1 tbsp avacado oil and balsamic vinegar
Meal 3 - 5 Omega 3 eggs, 4 egg whites
Meal 4 - MISSED
Meal 5 - WOO HOO!!!, I mean Ooops, :)
Wife took me out for dinner and a movie...
The keg, prime rib classic... 2 Caesars, 8 oz prime rib, 1 caesar salad, 1 baked potatoe w/ sour cream, onions and bacon bits, two pieces of bread, and 4 pats of butter.
Meal 6 - MISSED

1 gr vit C
2 gr fish oil
1 multi vit
2 dose metamucil

Training:

AAS:
100 mg of npp
20 mcg of clenbuterol

[kawikaratekid]

Which program are you using for your meals?

[kawikaratekid]

computer program*

[tiramisu]

Dave Palumbo's template for a 200 pound man.
I've detailed it in post #2

http://www.canadabodybuilding.com/forums/showpost.php?p=337178&postcount=2

I use fitday.com as a food log and to get breakdowns - post #2 is cut and pastes of screen shots.
graphs are done in excel.

[kawikaratekid]

Thanks! I'll have to check out that site.

[kawikaratekid]

downloading it right now.....

http://thepiratebay.org/torrent/4212722/FitDay_PC_(serial_key_included)

[z83]

Good luck tiramisu !

Well detailled.

I'll start the same exact diet in a week or two. (from 247-248lbs)

[wolverine]

Hey; Very well layed out program Tiramisu and good luck with your goals!!

[tiramisu]

.... and the answer is 224 (3 pounds of water) held from my yummy meal last night.

I'm regular again :)

Cardio:
45 minutes treadmill

Diet:
Meal 1 - 7 oz chicken breast, 1/3 cup walnuts
Meal 2 - 54 g whey isolate, 1.5 tbsp nat pb
Meal 3 - 7 oz salmon, big green salad w/ 1 tbsp walnut oil and balsamic vinegar
Meal 4 - 5 omega 3 eggs, 4 egg whites
Meal 5 - 54 g whey iso;ate, 1/3 cup almondsx
Meal 6 -

1 gr vit C
2 gr fish oil
1 multi vit
2 dose metamucil

Training:

AAS:
100 mg of npp
20 mcg of clenbuterol

[tiramisu]

Well the first week is over:

I ate a cheat meal, I missed my last meal a few times.
- lost 5 pounds and .5" on my waist and magically put .5" on my bicep.
- BF was down about .5%.

Measuring with calipers is just about the most random thing on earth. I take about 5 tries at each site and average the ones that aren't outliers. There is far too much subjectivity, location, pinch pressure to even get a consistent measure across. I'll continue to use it and maybe I'll get more confident that I can be consistent over time but for now I'm just hoping for a trend line.

Training stamina was low and clenbuterol is not my friend. After a week of 20mcg I'm almost tolerating it but it sucks and my hands shake

Fibre is my friend and metamucil tastes good. I'll continue with a shot twice a day.

Pellegrino and coke zero got me through the bad patches in week 1. I'll be buying lots more Pellegrino but I'll probably not rush out for much more coke zero (it's ok but the taste isn't as satifsying as the pellegrino). I've been drinking a coffee a day and will likely try dropping down sizes. I don't really need the stimulus but I am having withdrawal.

The different oils and nuts really help. I've used walnut, avacado, macadamia, and olive oils this week and really look forward to them on the salads. I've had almonds, walnuts, peanuts and cashews for nuts and again it helps. Chicken breast is barely tolerable for some reason. I've been reheating it and using mustard to get by. Frank's hot sauce gets me through the eggs.

I'm doubling up on the fish oil capsules this week. While I'm still pretty sure it's not enough omega 3's to balance with the omega 6's I haven't finished working through the breakdowns in my diet. There is about a 900 mg deficit in a 7 oz steak though so I'm pretty sure that adding 600 mg of omega 3's is barely touching it.

Training is not killing the log book. Strength/Reps were up but not as much as pre-diet. Hopefully that will improve as the ketogenic thing starts being more efficient.


-------

I actually felt decent in the gym today. Not much stamina but I wasn't feeling crushed by the weights like last week.


http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=763




Cardio:
45 minutes treadmill

Diet:
Meal 1 - 5 Omega 3 eggs, 4 egg whites
Meal 2 - 7 oz canned wild pacific salmon, green salad with 1 tbsp avacado oil and balsamic vinegar
Meal 3 - 7 oz salmon filets, green salad w/ 1 tbsp olive oil and balsamic vinegar
Meal 4 - 54 g whey isolate, 1.5 tbsp peanut butter
Meal 5 - 7 oz chicken breast, 1/3 cup almonds
Meal 6 - MISSED

1 gr vit C

4 gr fish oil - 1200 mg epa/dha

1 multi vit
2 dose metamucil

Training:

Machine Flye
Overhead Press
CGBP
Cable Pulldown
Rack Deads

AAS:
325 mg of test e
100 mg of npp
20 mcg of clenbuterol

[BAM]

Hey.. wtf, no pie graphs?

[tiramisu]

mmmm pie

[tiramisu]

222.2 this morning, another 1/2 pound of water/fat.

I checked my balsamic vinegar bottle this morning and was sad to see that a teaspoon of it has 3 grams of carbs. ****

I'm going to see if I can find a nice red wine vinegar or spanish sherry vinegar this weekend that is lower on carbs.

Major sleep-in this morning, missed a meal and my pre-meal cardio so doing it this evening.

Backing my metamucil to 1 dose per day. I actually pooped salad greens so I'm just a bit too regular.

Cardio:
45 minutes treadmill

Diet:
Meal 1 - 7 oz Chicken Breast, Green salad w/ 1 tbsp macadamia nut oil, 1 tbsp balsamic vinegar
Meal 2 - 54 g whey isolate, 1/3 cup peanuts
Meal 3 - 7 oz salmon fillets (wild pacific), green salad w/ 1 tbsp avacado, 1, tbsp balsamic vinegar
Meal 4 - 54 g whey isolate, 1 tbsp peanut butter
Meal 5 - 5 Omega 3 eggs, 4 egg whites.
Meal 6 -

1 gr vit C

4 gr fish oil - 1200 mg epa/dha

1 multi vit
1 dose metamucil

Training:

AAS:
100 mg of npp
20 mcg of clenbuterol

[Talo]

Nice Journal ! Making some good progress. What was your cheat meal ?

I've just started this diet also ( on my 4th day ) One thing that i find is helping me with the sugar cravings is Xtend by Scivation ( BCAA's , glutamine and such ) tastes like Kool-Aid. Very helpful since I'm drinking about 5L a day.

I just picked up some Species Nutrition Fiberlyze for my fiber supplements - no sugar.


metamucil tastes good
Be careful with this stuff , I'm not sure which one you have but the one in my house ( and most of them ) has maltodextrin in it and I think it's about 5g per serving . So that is not good for your low carb diet.... Just a heads up and good luck.

[tiramisu]

I have the sugar free metamucil :)

Thanks for the heads up.

[Request]

Good progress so far, and I'm finding this journal very insightful. Great job tiramisu.

[tiramisu]

Nice Journal ! Making some good progress. What was your cheat meal ?

I've just started this diet also ( on my 4th day ) One thing that i find is helping me with the sugar cravings is Xtend by Scivation ( BCAA's , glutamine and such ) tastes like Kool-Aid. Very helpful since I'm drinking about 5L a day.

I just picked up some Species Nutrition Fiberlyze for my fiber supplements - no sugar.


Be careful with this stuff , I'm not sure which one you have but the one in my house ( and most of them ) has maltodextrin in it and I think it's about 5g per serving . So that is not good for your low carb diet.... Just a heads up and good luck.

cheat meal in post #16 - jan 9.

[tiramisu]

... I'm so f'ing frustrated. I can't edit my posts to update my log. arrrrrrgh!!!!!

[tiramisu]

Just about 2 weeks of dieting. Eight Pounds and a shave

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=770

[tiramisu]

I'm about ready to give up on the bodyfat calipers. I can't seem to get a consistent reading. I'm just going to judge by the pictures and the weight.

This last week got derailed on exercise and cardio. I managed to keep to the diet but I didn't put everything together.

Using the posts for a log kind of fell apart as well as MP has limited editing of posts to 24 hours. I can't go back and update my posts so the structure I decided on using is now fubar. This offends my obsessive compulsive nature no end.

[tiramisu]

218 this morning.

I've added 1600 iu's of Vitamin D to the supplements list.

My gym strength is back to normal for now and the log book is going up again.

[tiramisu]

Week 3
10 pounds down so far

Despite the fact that the diet is working it's hard to be patient. I dont see any visible difference in the picture between week 2 and 3 despite the 3 pound difference. I can feel the belly fat thinning to the touch so hopefully in the next few weeks the changes will start to show.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=789

[tiramisu]

Just finished listening to Robb Wolf's podcast and he is recommending ~10 grams of epa/dha for a 200 pound man a day.

I'm currently consuming about 1 gram.

I'll be picking up a bottle of fish oil and increasing my dosage to 10 grams a day.

[waderow]

you will cut up quite nicely bro

I like how you have calves. so many guys dont work legs

[tiramisu]

I was born without ankles, yes I work them but I was born that way.

[tiramisu]

My weight and my strength finally met in the middle and I'm doing chins and pullups instead of pulldowns. Woo hoo!!! A major milestone for me.

My brachialis are feeling kind of like someone tried to pull them off the bones this morning. I'm kind of hoping that this will mean my arms will start growing again.

[tiramisu]

I'm going to swap out rack dead for deficit deadlifts.

At this point I can pull 500 from just below my knees but I can't get 465 off the f'ing ground. I'm hoping some speed work with deficit deadlifts will help get my deadlift moving again. I'd like to hit 5 plates a side by summer.

[gregdoucette]

gotta say the graphs sure are missleading the avg person to thinking there is a dramatic change whne basically nothing is moving. Ex. bodyfat looks like it fell alot whne in fact it was 19.1 to 18.6.

[Talo]

Good luck with the 500.

[tiramisu]

gotta say the graphs sure are missleading the avg person to thinking there is a dramatic change whne basically nothing is moving. Ex. bodyfat looks like it fell alot whne in fact it was 19.1 to 18.6.

I haven't updated the graphs because I can't edit the f#%$ing posts that are more than 24 hours old. 18.6 was at the end of week one. I'm guessing I'm sitting at the high 16's at the moment but I'm having a bitch of a time getting a consistent reading.

I've gone from 228 to 217, and my waist is about 38.5 down from 40. All other measurement have remained the same.

[tiramisu]

Alrighty Jackson/Pollock 3 Caliper self measure -
chest 10 abdominal 11 thigh 15 - 3 measures each same result
says I'm 12.6
suprailiac - 8 accumeasure single measure table says 13.8

When I look at my pictures I just don't buy it so, the accumeasure calipers as a subjective measure of improvement may be ok but as a objective measure of bodyfat just don't seem to work for me.

I figure I'm still somewhere around 16%. I'm way to smooth yet. Strength is still going up during workouts and measurement loss is entirely on the waist so I don't think I'm digging into muscle much yet.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=802

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=801

[tiramisu]

I did Deficit Deadlifts standing on a step for the first time today, swapped out rack deads.

They ROCK LIKE MAIDEN! My legs shook like a little girl pulling 405.
I'm stoked this is exactly what I need.

All my other exercises seem to be turning into arm exercises in the last couple of weeks. I suppose it's officially time for the ****ers to get stronger because they are definitely the weak link in my pressing and pulling right now.

[tiramisu]

Happy Monday....

Still smooth but slightly better shape this week than last week. The love handles are thinning. Arms are leaning out a bit.


http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=806

[tiramisu]

... Just finishing my coffee and getting ready to spend 55 minutes on the treadmill. I'm going to start calling it the dreadmill soon.

I'm going to drive over to the Y and bring my ipod to kill the boredom.

I checked my weight watchers body fat scale to see what it thought my BF% was this morning. Apparently it thinks I'm sitting around 33% body fat. Even more useless than my accumeasure calipers.

[Talo]

Are you into pod casts at all ? I find they help pass the time on that dang thing.

Paleo solutions is a great one and is the closest one to the type of diet we are doing. Some good hints and info if your interested.

Don't even worry about the BF % . I use my wii for a scale and it's very acurate but it to says I'm 30% bf ..... I just laugh because my character is always huffing and puffing away .

[tiramisu]

I've been listening to Rob Wolf's podcasts (all 13 of em). I quite enjoy them. I also like many of the superhumanradio podcasts. Carl Lenore has quite a few good guests and topics.

I went looking for kirkland fish oil today (based on a recommendation from paleo solutions) but my costco didn't have the liquid. Ended up buying capsules. twice the epa/dha content so when I do 10 caps I'll be eating 6 grams of omega 3's now. Still 4 grams short of the recommendation but I'm working my way up to it.

[Talo]

I've been using synergy -rx , omega 3's . 1g per pill and it has 240 caps for $15 . Canadian based company I beleive it's around 360mg EPA and 240 DHA . Cheapest per serving that I've been able to find so far. Not sure if I could stomach the liquid.

I'm going to checkout that pod cast you mentioned.

[tiramisu]

Suffering from a little body dysmorphia today. I passed a mirror in the gym and found myself thinking I looking pretty ****ing average. I'm feeling small. I'm pretty sure once the body fat drops low enough for things to start looking better that I'll cheer up but today I'd really like another 30 pounds of muscle.

I wonder if this mental issue is related to diet. I wouldn't be terribly surprised if emotional/mental weakness was not a symptom of a lack of calories and an increase in physical demand.

[Talo]

Try to stay positive. More than enough people fail their fat loss ( body recomp ) because they feel or look smaller. You are your own worst enemy .

[tiramisu]

Well I'm jumping ahead to 2 cardio session a day and raising the clen dosage to 40 mcg.

It seems a little early but my rate of weight loss has dropped off and I feel like if I don't do something I'm going to blow the diet before I get started.

Did I mention I hate clen.

My body is too smart for my own good.

On the training front I'm dumping machine curls for barbell curls.
I'm already doing preacher curls and it seems to me that 2 biceps isolation exercises is probably 2 too many.

[tiramisu]

Tonights refeed was nachos and wings. I'm betting on 3 pound increase in the morning. I didn't gorge but all that bread and salt is going to be a sight to behold.

40 mcg of clen doesn't feel any worse than 20 mcg thank goodness. Upping the cardio to 2 session a day is major difference. Between the two I'm pretty sure next week will see my weight numbers moving fairly dramatically.

I've also upped my metamucil intake. Sitting on the pot for 10 minutes hoping for a sign from god is getting annoying.

[tiramisu]

Tweaked a rotator cuff muscle in my left arm today. doh!
Upright rows out, Lateral Raises back in.

[tiramisu]

Monday Morning, 5 weeks done.
Finally starting to see a hint of abs. The additional cardio and clen has things moving.

Training is starting to stall. The number of exercises that I'm beating the logbook on are dropping fast. I'm going to have to be careful not to hurt myself soon.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=812

[natenator]

nachos and wings are bad refeed choices. Too much fat, not enough carbs.

[tiramisu]

You're right Nachos and wings were a concession to the wife.

My rebound was only 2 pounds which is pretty low as things go, I generally bounce up 3-4 pounds. I usually go for the pasta dinner. It was kind of nice not having the big post carb crash but keeping the metabolism alive is probably going to become important as the weeks go on.

[tiramisu]

... and the obligatory Monday picture
I'm still ugly but if you use your imagination you can almost see an ab.


I tried to get under a 405 squat today and I shook like a little girl. Dieting sucks.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=813

[tiramisu]

I was 215.7 this morning just over 12 pounds down in 6 weeks. The clen and extra cardio has me back on track.

I'm suspecting Clen rebound is going to be annoying. I should be slightly less than contest shape at the end of 16 weeks and I'm kind of hoping that the bounce back will leave me with room to look good for the summer and space to put on another 10 pounds of muscle this year without turning in fatso for christmas.

.... (edit) slightly less than contest shape is exagerrating... I should be ~8% which is no where near contest shape but will certainly be the leanest I've ever been so let me dream.

[tiramisu]

I am officially constipated. I'm eating plenty of fiber and plenty of metamucil but nothings coming out.

Oddly I don't really feel bloated but not going for a poop for 3 days has me a little concerned. I'm not sure quite yet but I may need to step up from fibre to ex-lax.

[kloan]

3 days? Geeze... that's terrible. I've never gone that long. Have you tried psyllium husk fiber? That works very well for me. I take 2 tbsp twice a day. You could try 3 twice a day to get things moving again.

[tiramisu]

I've been doing metamucil twice a day for weeks. metamucil is psyllium fibre.

I'm moving on to sennosides and docusate sodium

[kloan]

I've been doing metamucil twice a day for weeks. metamucil is psyllium fibre.

I'm moving on to sennosides and docusate sodium

Oh, I wasn't aware of that... what's a serving = in tbsp?

I don't blame you for moving to the stronger stuff... hell after 3 days I would too.

[guest]

what are you planning for PCT? i am curious to see how your body recovers from test, tren and nandrolone at 43yrs of age.

[tiramisu]

After I come off the tren I will likely continue with just test for a few more weeks to give the tren some time to clear then hcg pre pct, then nolva 40/40/20/20.

To date I have had no issues with recovery. I often find myself thinking pct is a bit of a marketing scam.

[L3]

ive been doubling up on my metamucil intake, and also using exlax once a week...not fun but it gets the job done

[tiramisu]

9 hours after the first dose things are starting to move. Definitely not 4 days worth but at least something is happening. I'm going to take a second dose at the 12 hour mark. I've heard to many entertaining stories of people being impatient with this stuff.

[tiramisu]

Looks like I tweaked my left ass muscle (piriformis) doing front squats.
... Pain in the ass. I was getting some nice power out of the bottom and I suppose I got a little too energetic.

[tiramisu]

Caesar, the drink
6 oz shiraz
4 oz garlic mashed potato
4 oz yorkshire bread pudding thingy
12 oz prime rib
4 slices bread w/ butter
3 ounces of sugary chocolate goodness
6 oz butternut squash soup
6 oz super stinky caesar salad

not exactly the perfect cheat meal but it was yummy.

Plenty of carbs but too much fat

[tiramisu]

Weekly pic. I can actually see a difference between this week and last week. I've notice my face is starting to lean out as well.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=822

[natenator]

BIG difference this week! Good job sir!

[daande]

Good progress so far!! Keep up the hardwork it will be worth it in the end. Your abs are starting to come through nicely.

[tiramisu]

Half way through week 7...

I woke up hungry today. It's tolerable but I take it as a sign of things to come. To date I've had very few moments of hunger. In the last couple of days I find myself rationalizing things like mcdonalds double cheeseburgers. Which is funny because I don't even really like mcdonalds double cheeseburgers.

No meltdowns yet but even with a fresh dose of coffee in my system I'm ready to be stupid. Good thing I've got a refeed coming on Friday. It's definitely time for some pasta.

[Andre]

Half way through week 7...

I woke up hungry today. It's tolerable but I take it as a sign of things to come. To date I've had very few moments of hunger. In the last couple of days I find myself rationalizing things like mcdonalds double cheeseburgers. Which is funny because I don't even really like mcdonalds double cheeseburgers.

No meltdowns yet but even with a fresh dose of coffee in my system I'm ready to be stupid. Good thing I've got a refeed coming on Friday. It's definitely time for some pasta.

REALLY good progress!

I looked at your diet and would make 1 suggestion...

Replace your last shake with a casein based shake (like ON 100% Casein or MVP Slow Releaze) and add a scoop of VPX Fiberteq... you will not wake up as hungry and it will help keep your 'system' from getting blocked up! I do this myself and it works... you can add a spoon of natural PB as well...

[L3]

...stick to the diet...it was made that way for a reason

[tiramisu]

Well there we go....

I had my pasta, and salad, and soup and bread, and chicken wings, and endamame beans and 3 glasses of wine and cheesecake and coffee.

I think there is an alien growing in my stomach. I'll be headed for the tums shortly.
I definitely got enough carbs tonight and hopefully I've cured my recent desire to eat stupid things for another week.

I feel like I'm going into labour.

[tiramisu]

Happy Monday...

213.4 at the end of week 7. Down 14.6 pounds from 228.
Still on track w/ 2 pounds a week but my monster refeed from hell definitely ate into my progress as I'm only down a pound this week.

Almost at the 50% mark, I'm going to up my cardio this week again. 2 sessions. morning 60, evening 45 (bleah). Clen is still making me miserable @ 50mcg's a a day so it will stay at this level for a while yet. No changes to diet other than I really really really need to be more frugal with my refeeds.

In celebration of going to the posing seminar this week I'm going to start practicing the mandatories and take pictures of the 7 poses. I'm actually pretty curious how there will turn out. I'm still too fat to really see the muscle but other than high lats and mismatched biceps that I'm liking the general structure.

I definitely need more biceps and chest, but unlike every other novice at the seminar I at least have legs and back thickness. I'm kind of happy that they disappear when they turn around, it gives me a little hope.

[tiramisu]

Semi-Relaxed

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=848

[tiramisu]

Front double biceps - yuck... it is amazing how many tries it took to get a front double bi this badly done.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=849

[tiramisu]

side chest

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=850

[tiramisu]

... that's enough for tonight. I tried a side triceps pose and I look pregnant.

[Andre]

BIG improvement since the beginning of the year!!!

[tiramisu]

The diet is working. Now if only it would make my arms match my torso. Oh well, happily this is a dry run. My arms and chest have both been improving steadily so hopefully another solid year of training will bring them up. Hopefully lat width will come as well. I can't make em lower but I should be able to get more width.

I'm pretty happy wth leg size, torso, and back thickness but I haven't seen what's underneath the fat with the legs yet. The quads look like the are going to have nice seperation and I can start to see hamstring seperation from the side but whether they are going to look like bodybuilder's legs is yet to be seen.

The front double biceps wouldn't win me any trophy's this year

[Andre]

The problem with low carb dietting is that it's virtually impossible to grow... I watched a good interview of Hide Yamagishi who came in 2nd last weekend at the San Fran IFBB show... he switched over to a moderate carb diet after years of low carb dietting and managed to improve his size as well as conditioning...

I did years of low carb dietting and for the past 12 months I have been on a higher carb diet and am in the best shape of my life...

[Andre]

Here's the video...I really like this guy's physique!

http://mdtv.musculardevelopment.com/contests/2010-pheonix-pro/2693-hidetatda-yamagishi-in-room-video-before-phoenix-pro.html

[tiramisu]

I'll be moderate carbs after I diet down. The problem with high carbs/high calories is that I don't want to hit 30% bodyfat by christmas. 20% was ugly but at least I didn't turn purple getting up off the couch.
I did the gallon of milk a day thing in 2008 and it was extremely effective for muscular gain but you get plenty of fat to go with it. This year I'm going to be a little more frugal with my calories.

Post diet I'm planning on trying

1.5-2.0 grams protein
1.5-2.0 grams carbs
20 gram of fat per meal

and then increasing carbs by 500 calories a day as weight gain slows keeping it at about 1 pound a week.

Hopefully I can add enough muscle that I can sustain this for 30 weeks or so. The fantasy is to add 10 pounds of real muscle.

[tiramisu]

Hide's tight mid section is a real pleasant change to the bloat. Except for the overwhelming legs I'd almost describe him as a classic physique. So yup, I can understand why you like his physique. I really appreciate the mass monsters but if I could choose my genetics I'd be looking backwards to zane and paris.

[tiramisu]

I tried to squat 405 again today. I felt strong.

... Nope. Squashed me like a bug. It will be good to be eating again. I had to adjust my inzer forever belt for the 3rd time and I've only got a couple more holes to go before I have to cut some new ones.

[M-Rods]

Well there we go....

I had my pasta, and salad, and soup and bread, and chicken wings, and endamame beans and 3 glasses of wine and cheesecake and coffee.

I think there is an alien growing in my stomach. I'll be headed for the tums shortly.
I definitely got enough carbs tonight and hopefully I've cured my recent desire to eat stupid things for another week.

I feel like I'm going into labour.

What a fantastic cheat meal!!!!

[tiramisu]

Well that was an entirely unsatisfying workout.

I think it's officially time to switch from the 2 way split to the 3 way split.
With the extra cardio and the reduced calories I'm just not recovering fast enough to get back in the gym with the 2 way split.

I'm tempted to do all sorts of silly things but the working theory right now is to hold my volume and exercises and split
A) Back Width, Back Thickness, Biceps, Forearms
B) Calves, Hams, Quads
C) Chest, Shoulders, Triceps

I'm a little tempted to move shoulders into the A) workout but I'm off to read the stickies on intense muscle to see what the recommendations for the 3 way split are.

Monday – A Chest, Shoulders, Triceps
Tuesday – B Back, Biceps, Forearms
Thursday – C Calves, Quads, Hamstrings
Friday – A Chest, Shoulders, Triceps

I found a post by Dante on his recommendations for using DC while cutting and am going to read it 10 times or so. I'm likely to just start out by switching from the 2 way to the 3 way, and that will probably be enough extra recovery to get me through to the end of this lovely diet.
http://www.intensemuscle.com/743205-post29.html

[tiramisu]

Making the switch from npp to tren today. All in all I quite like moderately dosed test/npp. It's effective without much in the way of fuss and bother.

I'm so looking forward to uncontrollable night sweats :)

[tiramisu]

I have no control... the alien climbed up my ass and I am now swollen like a balloon.

Tonights gut bomb was hosted by Montana's all you can eat ribs.

1 Caesar
2 racks of back ribs soaked in bbq sauce
1 baked potatoe with everything
1 side brown beans
1 apple cobbler with 2 scoops of vanilla ice cream
and the obligatory coffee to finish.

I'm ready for a serious nap.

[tiramisu]

Things are getting a little achy with the removal of the nandrolone and the introduction of the trenbolone.

Right wrist, left shoulder, both biceps and general muscle aches are showing up suddenly. Nothing unmanageable but interesting nonetheless.

Another change is that my base weight seems to have increased a little bit. I thought the switch from nandrolone to trenbolone would have the opposite effect but although I seem to be a little less bloaty the muscles seem to have picked up the excess water and a pound or two more.

So I actually feel both a little leaner and a little more muscular despite the increase of a couple of pounds. I don't think I'm @ 10% yet but I'm hoping this weeks picture look better than last weeks.

On the other hand I could be high on crack and when I look at the pictures I'll feel like I lost a week but I'm hopeful at the moment.

[tiramisu]

I can't decide whether I can see any improvement at all. I started tanning last week so my colour is much better but if anything I'm a little smoother this week than last week. Rat farts.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=860

[Ritch]

LOL at the rat farts...

[tiramisu]

Major meltdown tonight...

Too little food and too much coffee today.

Did my evening cardio and pretty much went hypoglycemic. Cold sweat and felt like passing out. Followed of course by two double fatboys.

I got caught up with other shit today and only ended up having two meals by evening and 4 large coffees through the day.

.... Definitely won't do that again, it was a bit of a shock tonight.

Currrently doing 2 - 1 hour session on the dread mill a day. Hit 209.9 this morning. First time under 210.

[L3]

hows the cardio treating you? have you gotten used to it yet? i found the 1/2 days after increasing minutes were brutal, but by day 3 it felt normal

[tiramisu]

Other than last nights crash the 2 - 1 hour sessions are not making me crazy hungry like they were the first few times I added a second session.

They are boring as shit though. 2 hours a day on a ****ing treadmill is punishment.

[L3]

go to a gym where the eye candy distracts your brain :)

[natenator]

go to a gym where the eye candy distracts your brain :)
not even that helps man.

[tiramisu]

Nate please don't post in my log.
thank you.

[natenator]

LOL Like I am going to listen to you?


bahahahaa

I'll post where I damn well feel like it.

[tiramisu]

I've taken you off ignore long enough to read your post.
I'll take it up with the mp.

I can't ignore your offensiveness when you post in my log but mp can resolve that problem.

[natenator]

There isn't one thing in your log that I've posted that was offensive.


Run clen 20mcg x day and increase 20mcg every 2 weeks. This will help with your feelings on it and keep you progressing. Yu can add in T3 in the same fashion .


nachos and wings are bad refeed choices. Too much fat, not enough carbs.


BIG difference this week! Good job sir!

[tiramisu]

You are on my ignore list because you have been personally offensive to me and quite a few others in the last few weeks. It is tiresome.

Unignoring you so that I can see the what you are posting in my personal workout log is annoying.

You seem unable to recognize that this is a public forum and that you are dealing with people. I simply do not want to read your posts any longer and I don't think that I should have to.

[natenator]

You are on my ignore list because you have been personally offensive to me and quite a few others in the last few weeks. It is tiresome.

Unignoring you so that I can see the what you are posting in my personal workout log is annoying.

You seem unable to recognize that this is a public forum and that you are dealing with people. I simply do not want to read your posts any longer and I don't think that I should have to.
I don't have a problem being on your ignore list. But you said you can't ignore my offensiveness in your log but never have I been offensive towards you in your log.

[tiramisu]

please stay out of my log. thank you.

I won't be reading anymore of your posts and you are littering my log with shit.
I assume you would expect the same respect.

[natenator]

I respectfully refuse your request but will only post something if I feel it can help your progress towards your goals (just as though I had done the other times). It's your choice as to whether you choose to read it or not.

[N00bBT]

I like your "moving foreward" mister!

[tiramisu]

Cheat Meal tonight...

Finally managed a reasonable Pasta feast

1 Caesar to Drink
Greek Salad
Bread & Butter
Spaghetti & Meatball

I only ate till I was full for a change. On a related note it seems like my stomach really is shrinking having put something other stuff pretty much immediately came out.

[Talo]

Way to maintain the erge to EAT more .

[tiramisu]

I had a 9oz sirloin and a double helping of asparagus for dinner tonight with a couple of coffees to finish with a couple of litres of water.

I then went to the bathroom to pee every 30 minutes for the next 3 hours. Wow, talk about dumping water.

[tiramisu]

Another monday...

210 this morning, 9 weeks 18 pounds.
Now with a little luck the pictures show some improvement.

The shift to a 3 day split m/t/th/fr has helped and things are pretty much back in line strength wise. Still trying to beat the log book

Rather than add minutes to my cardio for the next couple of weeks I'm going to increase the incline a couple of notches instead - 1 notch this week.

[N00bBT]

I find you're doing very good especially the last picture, it really shows that you've been working hard! I am gonna jump in your step minus the gear in a week or so! i kinda look like you at the begining and can't wait to see you suceed you 12% and plus encourage me to get thus far!

[tiramisu]

I can see a difference this week. still not 10 but certainly a solid 13 maybe 12%

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=863

[Victor85]

Maybe this question has been answered, but are you gonna be in a comp?

[tiramisu]

Maybe this question has been answered, but are you gonna be in a comp?

Not this year. too fat and not enough muscle. :)

I'll probably try next years novice and lose at the bottom of the heavies
In 2012 I should have enough muscle to qualify for provincials in the heavies if a real bodybuilder doesn't show up. Because you have to requalify in Novice if you haven't competed in 2 years it can often mean that National class bodybuilders will compete in the novice division.

The genuises who thought this up are the same genuises who think the master's and juniors should be held as seperate shows from the nationals.
grumble grumble blah.

[Victor85]

Not this year. too fat and not enough muscle. :)

I'll probably try next years novice and lose at the bottom of the heavies
In 2012 I should have enough muscle to qualify for provincials in the heavies if a real bodybuilder doesn't show up. Because you have to requalify in Novice if you haven't competed in 2 years it can often mean that National class bodybuilders will compete in the novice division.

The genuises who thought this up are the same genuises who think the master's and juniors should be held as seperate shows from the nationals.
grumble grumble blah.

AIGHT!:D

[N00bBT]

Updates?!

[tiramisu]

Updates?!

Not much to report. I leave the workout data for the log book and the food log. Generally just post things that are interesting during the week and Monday pics.

Started removing the fur from the legs, should be done tomorrow. Moisturizer definitely helps. Johnson's baby lotion works good. I miss my hair. There are some very wierd veins on my legs that I've never seen before.

Hopefully next monday is another improvement over this monday. Weight has been very stable this week but I pretty certain things are improving visually. Not sure if that's the tren doing it's work or I'm trading fat and water around. I seem to hit my low weight for the week on monday or tuesday of each week, 2-3 days after my refeed.

[N00bBT]

Ok! I can't wait for your progress report on monday! I am starting monday! Your a source of inpiration! Keep it up!

[ironwill]

OK bro....I am seeing a good difference this last pic...WTF did you do different...I was strting to worry that you werent changing my IMO, but i definitely see a big difference last 2 pics....Kudos to you bro.....Good work!!!

[L3]

i have to agree with IW... the progress shows in the last pic...good going duuude

[tiramisu]

OK bro....I am seeing a good difference this last pic...WTF did you do different...I was strting to worry that you werent changing my IMO, but i definitely see a big difference last 2 pics....Kudos to you bro.....Good work!!!

Switching from npp to tren the previous week and an excessive refeed had me hold water but happily the weight was still going down.

This week the weight has been bizarrely stable. My morning weight has been the same all week 209 and change. The tren look is definitely taking place. With the right light the abs look pretty darn cool. Still plenty of fat in my back and legs though.

It's looking like I'm probably going to have to make another adjustment next week to keep things moving. clen is currently @ 75 mcg's per day and I will probably up it to 100. I'm doing 2 hours of cardio a day right now and really dread increasing it further but its either more cardio or cut back on the fat in the diet and start doing some pro/veg days.

It's probably time to tighten up the diet.

[Talo]

I didn't realize you were on anything.

[tiramisu]

I didn't realize you were on anything.

.... zing!!!!!! ow ow ow, take it out, take it out, take it out, it hurts, it hurts, it hurts!!!!

Was that a shot? :hu

[tiramisu]

... 500 mg of test e/wk and 75 mg of tren a eod through to the end.

[Talo]

Sounded like one , but No it wasn't . Sorry that it came across that way.

I just missed the part in journal journal where you mention it .

Your doing a great job .

[tiramisu]

I'm sensitive but I'm not that sensitive. I'm doing whatever I can to hang onto the muscle that I've gained. It didn't come cheap. While things are looking better it's a bit unnerving when my squat/dead/bench are stalling and I'm shrinking.

[Victor85]

I'm sensitive but I'm not that sensitive. I'm doing whatever I can to hang onto the muscle that I've gained. It didn't come cheap. While things are looking better it's a bit unnerving when my squat/dead/bench are stalling and I'm shrinking.

Its only natural for your lifts to go down mang, dont worry about it. The name of the game right now is "muscle maintaince". How is it realistic to keep gains and growth when your cals/(protein/carbs/fats) have been cut negatively? Bump up the test and the protein and you should be okay. (my 2 cents)

[tiramisu]

I'm getting adequate protein, and 500mg/75mg eod of tren is plenty. thanks for the thoughts though.

[L3]

I'm sensitive but I'm not that sensitive. I'm doing whatever I can to hang onto the muscle that I've gained. It didn't come cheap. While things are looking better it's a bit unnerving when my squat/dead/bench are stalling and I'm shrinking.

dieting comes at a price...there is a big difference with how much weight i can move & the amount of reps, with tren & carbs VS tren & no carbs.... but i'm way happier looking like this than being 220+lbs

i think once you reach your goal you'll be thrilled @ whats looking back at you in the mirror, no matter what bodyweight/strength level you end up at :D

[tiramisu]

dieting comes at a price...there is a big difference with how much weight i can move & the amount of reps, with tren & carbs VS tren & no carbs.... but i'm way happier looking like this than being 220+lbs

i think once you reach your goal you'll be thrilled @ whats looking back at you in the mirror, no matter what bodyweight/strength level you end up at :D

The goal is 230-250 (250 is likely too much but it sounds good) @ 8-10% but it won't be for another 3-5 years yet I'm thinking.

8% this year would give me enough leeway to put on weight this year without hitting 20% by christmas. I'm hoping to max out below 15% and keep the annual dieting hell down below 12 weeks. Next year I'll try for 6% kind of thing.

I figure if I sneak up on it year over year then it's a little more attainable. A little less fat, a little more lean, and a little more muscle year over year. I think much of the really easy gains are just about done. My uppper body (chest/arms/shoulders is still fairly underdeveloped so I'm hoping for a good year with them but my legs and back are developed enough that it's going to take time and work to see the improvments.

[L3]

The goal is 230-250 (250 is likely too much but it sounds good) @ 8-10% but it won't be for another 3-5 years yet I'm thinking.


my "life" bbing goal was 230 as well at 8-10% bf... but then i realized *for me* its was more of a pipe dream... i mean just maintaining that year round would be a)retarded on the wallet (diet wise) b)i wouldn't be able to/want to come off gear

but the time frame you provided is very realistic and doable IMO, so i do hope you achieve it :D

[tiramisu]

Well weight loss is starting to level off again. I've got 6 more weeks to go.

Clen - will be 100mcg/day this week.
Cardio - will stay at 2 - 1 hour sessions a day, and I'll increase the angle to the second notch.
Diet - I'm going to start removing fat. I'll be swapping tuna for salmon, dropping the red meat and nuts, reducing the number of whole eggs from 5 to 2 in the morning and just using the whites.

I'm going to book a body fat test at the university at the end so I have a baseline measure to start against.
I'm going to start squeezing the fat out of the diet next week.

[tiramisu]

... yet another monday

I did my refeed 1 day late so I'm actually a pound heavier this monday than last monday but I should be down by tomorrow. Nonetheless I essentially stalled this week in weight. This monday's picture is marginally crisper than last monday but 3 pro/veg days are on the to do list this week for sure. It sucks to be me.

Next year I need to stay lean enough for a 12 week diet. I stalled at about 12 weeks last year as well. I'm pretty sure my body has simply had enough of this horseshit after 3 months.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=867

[L3]

lookin good dude

let us know if your pro/veg days make you hungrier... i found i was less hungry on those days, and when i would go back to pro/fat i would be starrrrrrrrving

[natenator]

(sorry for posting in your thread) but in contrast to L3 I found pro/veg days to make me super hungry.

I went from about 3000 calories to just over 2000 calories on those days.

[tiramisu]

I'll post how I feel. To date I haven't dealt well with hunger. I've only had a couple of instances where I felt overwhelmingly hungry so far and my solution in both instance was to eat.

I may be downing 2 litre bottle of diet pop and extra large coffees to try to curb the hunger. I don't have any real plan for dealing with hunger.

[tiramisu]

Did 8 egg whites this morning
then my highly abbreviated pull workout and 1 hour on the dreadmill - felt bonked
-----------------------------------

1 large coke zero
1 7oz chicken breast
----------------------------------
Nap

1 can tuna
1 big head of brocolli raw
----------------------------------

8 oz Basa
1 big head of brocolli raw
1 bowl salad greens
---------------------------------

54 gr. whey isolate
---------------------------------


Two episodes of hunger today one pwo, and the other late this evening. A meal solved one, and a large coffee the second (sort of).
Completely without energy all day. I am literally a sloth.

The big piece of raw brocolli definitely helps with the satiety but I see why people go nuts and cheat on their diets. I would have been perfectly happy to inhale any amount of fat and carbs tonight.

[M-Rods]

Does the coke zero help with sanity at all, lol, i miss coke, and what is Basa, u have in meal 3?

[tiramisu]

Basa is a white fish like talipia or pickerel.

I find a large coke zero buys me about an hour of satiety and I'm doing one a day the last few weeks.

[tiramisu]

.... Next morning after the first Pro/Veg day.
Well that certainly moved the scale. This mornings weight was a new low.

Normal diet food today and 2 more Pro/Veg days this week.

[L3]

.... Next morning after the first Pro/Veg day.
Well that certainly moved the scale. This mornings weight was a new low.


:a+

...now wait till you do a few pro/veg days in a row LOL

[sparrowm]

I just now noticed this thread. Awesome journal and great progress. Good luck to you.

[Talo]

Progress pics look great.

I love following along with this journal as it helps me keep things in check also.

[tiramisu]

:a+

...now wait till you do a few pro/veg days in a row LOL

I hope not. I'm going to try 3 this week m/w/f and see how that goes. If it's too successful I'll try t/th next week or continue w/ 3.

If I was going all the way down to contest shape (probably another 10 weeks) I'd probably have to kill myself. 5 weeks, 5 days till I declare success.

The next big thing to figure out is how to stabilize and start eating again.
I've been so focused on the diet that I haven't really looked out to the end of the road.

I'm not sure if I should attempt to reintroduce a slightly more reasonable carb intake and stabilize my weight for 4-8 weeks or whether I should jump straight into Palumbo's weight gain template.

I'm tired of being the incredible shrinking man but I have a suspicion that sustaining the new BF level for a while would be generally a good idea.

I'm going to have to do more research. Last year I didn't bother worrying about food post diet and just focused on eat big and get stronger. This year I'd like both of those things to happen but without the 20% BF before picture that I started with this year.

[natenator]

I hope not. I'm going to try 3 this week m/w/f and see how that goes. If it's too successful I'll try t/th next week or continue w/ 3.

If I was going all the way down to contest shape (probably another 10 weeks) I'd probably have to kill myself. 5 weeks, 5 days till I declare success.

The next big thing to figure out is how to stabilize and start eating again.
I've been so focused on the diet that I haven't really looked out to the end of the road.

I'm not sure if I should attempt to reintroduce a slightly more reasonable carb intake and stabilize my weight for 4-8 weeks or whether I should jump straight into Palumbo's weight gain template.

I'm tired of being the incredible shrinking man but I have a suspicion that sustaining the new BF level for a while would be generally a good idea.

I'm going to have to do more research. Last year I didn't bother worrying about food post diet and just focused on eat big and get stronger. This year I'd like both of those things to happen but without the 20% BF before picture that I started with this year.
Reintroduce slowly.

Start of 15-25 grams of carbs every other meal for a couple weeks, then increase to 30 grams every other meal for another few weeks and by then your body should have adjusted and you can roll into maintenance mode or lean gain mode.

Good job so far dude. Looking really good!

[Talo]

I've seen some guys have great success with adding 60g carbs post workout only then say 60g to one meal as weight flat lines.

You could also go more Paleo and take in only low gi carbs.

[natenator]

I've seen some guys have great success with adding 60g carbs post workout only then say 60g to one meal as weight flat lines.

You could also go more Paleo and take in only low gi carbs.
that's what we're doing with L3 using rice cakes and protein shake PWO.

[ironwill]

I hope not. I'm going to try 3 this week m/w/f and see how that goes. If it's too successful I'll try t/th next week or continue w/ 3.

If I was going all the way down to contest shape (probably another 10 weeks) I'd probably have to kill myself. 5 weeks, 5 days till I declare success.

The next big thing to figure out is how to stabilize and start eating again.
I've been so focused on the diet that I haven't really looked out to the end of the road.

I'm not sure if I should attempt to reintroduce a slightly more reasonable carb intake and stabilize my weight for 4-8 weeks or whether I should jump straight into Palumbo's weight gain template.

I'm tired of being the incredible shrinking man but I have a suspicion that sustaining the new BF level for a while would be generally a good idea.

I'm going to have to do more research. Last year I didn't bother worrying about food post diet and just focused on eat big and get stronger. This year I'd like both of those things to happen but without the 20% BF before picture that I started with this year.

Hey T, dont fret about the shrinking man syndrome.....i freaked when i went below 240 lbs, and then i swallowed my ego and kept going, then by the time i hit 220 (could have gone even lower a tad or better plan and been harder at 225...) which was my stage weight, i felt i looked better and bigger than i did at 260....lol...seriously, you are right at that transition stage where everything you lose from here in will enhance your appearance and you will stop stepping on the scale......Be proud bro, in 5 weeks, you will look killer....IMO...

[natenator]

Hey T, dont fret about the shrinking man syndrome.....i freaked when i went below 240 lbs, and then i swallowed my ego and kept going, then by the time i hit 220 (could have gone even lower a tad or better plan and been harder at 225...) which was my stage weight, i felt i looked better and bigger than i did at 260....lol...seriously, you are right at that transition stage where everything you lose from here in will enhance your appearance and you will stop stepping on the scale......Be proud bro, in 5 weeks, you will look killer....IMO...
agreed!

[tiramisu]

The answer to yesterday's question is....

Pro/Veg hurts way more than regular keto.
Today felt like a cheat day comparatively.

I'm not looking forward to tomorrow but I'll probably survive.

[jamex]

I know you're already taking some metamucil but have you tried downing a glass anytime those hunger pangs rear their ugly heads?

I find the fiber drinks while not very satisfying to drink, about 30-60minutes later I do feel satisfied. Some meals I only eat a can of salmon, and thats my protein and fat content right there. I almost always team that up with a fiber drink and find I'm still hungry afterwards but that subsides quickly enough once it bulks up in my gut.

[tiramisu]

Not a bad idea. At the moment I'm chowing down on a big head of brocolli and a can of tuna. The raw brocolli really helps.

[tiramisu]

oops.... I suppose an extra large beef and cheese burrito from taco time doesn't fit into a Pro/Veg day. :)

Wife had a blood sugar meltdown while I was driving her home this evening and I pulled into the closest fast food joint. Will try again tomorrow.

[tiramisu]

hmm, even half a Pro/Veg day seems to have things moving even with and extra large beef and cheese burrito.

206 this morning. I don't really get it but it's like someone pushed an express button when I wasn't looking.

[tiramisu]

Tonight's refeed was enjoyable but not the 5 course bonzai feast I'm used to.

Moxie's:
1 Caesar
1 Xtreme Burger - Double Bacon Cheesburger with lots of toppings
Side of Fries with plenty of ketchup.

I'm losing my stamina. This completely filled me up and sent me to the bathroom for the first good poop of the week. My stomach has definitely shrunk.

[natenator]

its the high fat content that fills you up.

[tiramisu]

While yes the fat gives a pretty good sense of satiety. When I say filled up I mean my stomach was full like a little balloon and I had to go poop to make room.
The whole pooping thing is definitely a significant area that requires management on a keto diet.

[natenator]

ya, poop is almost non-existant on keto. I found that was my biggest struggle.

And I understand the pregnant belly look/feeling very well.

It wasn't until I transitioned my cheat meal pancakes with syrup and a blizzard for desert that the stomach issues went away - for the most part.

[tiramisu]

The pancake cheat meal sounds especially appealing. I'm combining cheat meal with date night with my wife so it's not entirely practical but I'd love a pancake feast.

[tiramisu]

A full 5 pound weight jump post refeed this morning. That's pretty much double what I'm used to seeing.

Looks like the big weight loss from lean meat and brocolli may have been mostly water. No real shock there but hopefully some of it was fat from calorie reduction.

[tiramisu]

.... hit a bump..

My left shoulder is ****o. Nice deep ache going on today. It's been iffy for a few weeks since I tweaked but not quite injured. I think it's probably time to admit that it's getting wobbly let it heal. It probably needs a good week to 10 days of rest and rehab. 5 weeks of dieting left. I may just dump push day next week and do a week of rehab, with regular leg and pull workouts.

[N00bBT]

Sucks for your shoulder! Do you think it will slow down your whole process or you should be fine?

And do we get our weekly pic?

[tiramisu]

Sucks for your shoulder! Do you think it will slow down your whole process or you should be fine?

And do we get our weekly pic?

Shoulder being ****o shouldn't really affect much at this point. I may do a couple of full weeks of rehab at the end of the diet while I'm stabilizing and getting on maintenance. On push day this week I'll do some rehab and my cardio that way I should get 9 full days of recovery for the shoulder. I'm doing the shoulder rotations and rotater cuff exercises daily to keep it from binding up and get some blood in there to heal.

My shoulder has been looking for an excuse to fail for the last month so I'm not terribly shocked that it finally got inflamed. The things have always been a little wobbly in the joint. That I managed to make almost the entire year without screwing them up is probably a personal record.

5 weeks to go...

This mornings weight was 207 so the pro/veg days are working despite my only doing 1 and two - 1/2 days of them. Today is a pro/veg day and I have pretty good hope of actually making it through without a beef burrito. I've got talipia and veg waiting for me for supper.

Will post the weekly pic this evening. I'm starting to see better definition in my chest and arms this week and my legs are getting wierd veiny. As always I'll have to stare at the pics before I can tell but I think this was a pretty good week overall.

[tiramisu]

looks like a visible improvement this week... Legs are still completely smooth but the rest is pretty good for a week.

http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=874http://www.canadabodybuilding.com/forums/picture.php?albumid=114&pictureid=867

[tiramisu]

.... oops.

I ate some unknown large number of bailey chocolate cream things last night at about 3 in the morning.

Mental illness is clearly setting in. A Pro/Veg day and hunger makes T a bit of a retard.

[jamex]

I've been on almost the same keto schedule as you and can relate to the pro\veg days sucking balls. Energy is non-existant but I've been taking a few cups of green tea throughout the day and its been manageable. I feel like i'm gonna fall over and pass out after any cardio on a veggie day though. And any heavy weight I'm yawning after every set, no joke.

keep up the hard work and discipline, it'll be worth it in the end.

[tiramisu]

Well I've pretty much decided to pretend this week didn't happen....

missed a workout..
missed cardio sessions.
cheated on my diet.

I'm not any worse of than I was last week but it's definitely a week wasted. Not reallly sure what my problem is but this is the first time since I started the diet where I've lost focus.

I think some of it is "average is the enemy of good" kind of thing. 12/13% looks pretty good, it seems like things have really slowed down and breaking that 10% wall seems like it's never going to happen. The mental aspect of dieting is rearing its head and I've started dragging my heels.

It's interesting that the stall is a mental thing rather than a physical thing. I wonder if we are basically wired this way. i.e. body says "hmm, good enough" brain says "mmm, pizza". It's kind of like I'm not actually part of the conversation. Pure autopilot.

whine, whine, grumble.... ****, shit, damn....

Monday starts another week and this one is pretty much done so I suppose I need to get focused. I can see where having a contest at the end of a diet makes things a lot more relevant. Not having a axe looming over your head makes it easy to make excuses.

[Delt King]

Call me weak also but without that end goal of competing, i'd stop every time whenever i looked better than average.
Dig deep T, been following your progress, i'd like to see you finish strong.:greet

[jamex]

i know its obvious, but the cheating probably just makes it worse...it ****s with your head. after every carbup\refeed I feel wierd the whole next day. Almost like I'm getting sick but not actually. Always figured it was just the transition back to ketosis or hormonal rebalance but either way I usually feel off. Motivates me not to cheat if I know I'm going to be feeling like that each time.

[Talo]

This is why alot of people don't get to that stage - the last 4 weeks are hard as ****.

Your starving your body and it wants to live :).

Regarless man , you have come a long way . You said you wanted to get on stage next year or maybe the year after , well this is the perfect test and the next time you start to diet down it will be easier.

[tiramisu]

I'm haven't even dipped into the single digits yet. The urge to eat @ 5% must be just nuts. Tomorrow starts another week and I'll be a little more careful. Not any kind of a crushing hurdle, just interesting how weak the mind can be.

[tiramisu]

My loving wife just looked at my legs and said "ewwww gross". I said "at least I don't have a fat ass". I win.

Darn things are getting pretty darn veiny.

[Request]

My loving wife just looked at my legs and said "ewwww gross". I said "at least I don't have a fat ass". I win.


This will make me laugh the whole day at work, thank you very much.

[N00bBT]

I am still waiting for your update picture mister :D How are you feeling, how is the diet and progress?

[tiramisu]

... I'm currently treading water. Not quite drowning but no forward progress in the last 2 weeks.

Haven't found the will to reengage quite yet. No updates for last week or this week. Weighed in at 210 this morning.

[jamex]

hey man, im gonna rally with you and share my past week or so since we've almost been synchronized on this keto journey as far as start date is concerned...

last thursday it was beautiful weather outside...so nice i actually got a sunburn sitting on a patio for a few hours. during which time too many pitchers of beer were consumed. got way too carried away, then went to the hockey game and continued drinking albeit at much reduced pace. fast forward a few hours when i get home and somethign in me snapped and i went on a food binge. i ate half a key lime pie to myself and chips and pretty much anything within reach that could fit in my mouth for the next 30 minutes until i passed out in a mess of my own crumbs and wrappers. next morning all hungover i feel like shit...energy sucks ass, cravings for more junk are there of course, and i skip cardio and weights for the day. its good friday and a being a holiday doesn't help things one bit so by the evening im cheating again but not too badly...just some light snacking . saturday i got back to pro\veg all day but its gf's bday and we've been planning an outting to Ruth Chris for dinner. Went overboard of course and came home and kept eating cuz hey....in for a penny in for a pound (or 5) right? its just too damn easy to keep going. Sunday is easter dinner. Stuck to the diet during the day then blow it all to shit come dinnertime and eat so much desert im feeling physically ill well into the next monday morning.

So 4 days of pisspoor diet and almost no cardio or weights. Monday i hit the scale and was 10+ lbs up from last weeks weighin which of course was mostly water but i still felt depressed and pathetic for the entire day.

BUT that day i turned it all around and found whatever spiritual\psychic fuel i needed and said **** this noise and kicked the cardio into high gear when i got home. 1 hr of recumbant bike + another 2 sessions of 40+ minute brisk walking during the day. kept that up all week so far and while weight training energy is almost nill i push through it and been sticking with the cardio telling myself i would undo that 4 days of foulness if it ****ing killed me.

took a big dump this morning after 5 days of being backed up (ouch), and hit the scale and I'm at my lowest yet and fully motivated and on track again to keep going full tilt for the last few weeks.

my energy throughout the days is wierd man. i have periods where i'm just ready to fall over and sleep. while walking sometimes i feel like im pushing as fast pace as I can and yet it still feels slow especially on pro\veg days. but its all working and thats all that counts and at this point the end of it all isnt so far away that it feels unreachable.

so why am i rambling in YOUR thread? :) i just want you to know you're not alone in this misery hehehe and maybe thats enough to push you through to squeeze out just that little bit more that helps you find your way back. cuz i promise you once you overcome that self-defeatist monster that rears its head occasionally, you'll find your inner power returns and that my friend is unstoppable :)

good luck and post an update soon.

sorry for any incoherency....im typing this while on the bike :) gotta kill that time somehow haha

[tiramisu]

Hopefully I'm back on track starting monday morning. I haven't done any serious damage other than losing 3 weeks and probably back tracking 2. Life happens, I'm not going to get to worked up about it. I'm probably about 7 weeks out from my goal weight/BF at this point. Was about 5 weeks out 3 weeks ago but I'll just reset and keep going.

I did manage a serious deadlift PR in the last week so the layoff hasn't been entirely without value. 455 @ 215 , a full 20 pound over my last best pull 235 @ 240. 5 plates a side is in sight before the new year.

[ironwill]

Good stuff T, i wish you well, and youll be back with a vengeance after your little roller coaster ride in life...