Unnatural weightloss log

[daande]

Im going to try and use this to record my fat loss progress.

Starting stats:

Height: 5'10"
Weight: 231 pounds
BF: 16-18% guess
Flat Bench: 225 pounds X 14 reps
Deadlift: 365 X 6 reps
Squat: 225X12 (I dont go really heavy on legs because they are already bigger than I want them)

Supplements:

Test prop 50mg ED
Tren Ace 50mg ED
Anavar 60mg ED
Hcg 250iu E3D mixed into 0.5mL of B12 shot
Clenbuteral and ECA on hand may start clen next week
Mega Men Sport MultiVitamins X2 a day
Milk Thistle 1500mg a day

I am planning on eating 6 meals a day with only my post workout meal containing any sort of carbs.

Today at the gym I did a 50 minute spin class which burns 600-800 calories and directly after I did a 30 minute bicep/tricep workout. I will try to post what I ate today at the end of the day.

[daande]

Day 1:
Posting todays meals as I have a mad headache probably not enough carbs let me know if I am eating enough carbs:

Workout (50 minute spin class, 30 minute arm workout)
Meal 1: 40g Whey protein shake 2g of carbs
Meal 2: Boneless Skinless chicken breast with some cheddar cheese on it and a green tea
Meal 3: 40g Whey protein shake 2g of carbs
Meal 4: 10 ounce steak and 8 medium sized stalks of asparagus and a green tea
Meal 5: 40g Whey protein shake 2g of carbs
Meal 6: 10 oz steak and 10 shrimp 2 handfuls of almonds
Meal 7: More of a snack because I was starving 2 stalks of celery with some natural organic peanut butter.

Note: I know I should of had some carbs after the workout but I was in a rush and just ate a shake quicktime.

Edited: to add meals 6 and 7. Would also like to add that I am so ****ing hungry I defiantly think my metabolism is already getting jacked up.

[wolverine]

A few questions brother:

1- at what times are you eating your meals and shakes?

2- are you only eating 2 whole food meals a day?

3- I think you may need to add a little bit to the carb part of the diet unless you are trying for ketosis?

And finally, just my opinion, I think you should add 1 more whole food meal, perhaps some egg whites in there as well, what do you think????

Sounds like you are very motivated, and your cycle looks like it should work well
on this type of diet!

Best of luck
Wolvy.

[daande]

I plan on eating 3 whole food means and 3 shakes a day. Im going to add in egg whites and some omega 3 eggs to my morning shakes. Also, I posted that meal before all my daily meals were done because I wanted peoples opinions on if I should eat more carbs. Was going to try for ketosis unless the general opinion is that I should not go into ketosis. Also, I feel very motivated. Let me know how I should add in some more carbs and when. Also, can I drink 1% milk while dieting if so how much?

[daande]

Also, my meals are spaced out every 2-3 hours depending on when I wakeup (im a student lol)

[wolverine]

Sounds like you read Palumbos diet? If you are trying for fat lose, try for ketosis, this means almost no carbs, which sucks big time but it works. UBC is really knowledgeable about this program, you may want to PM him, also if you must drink milk make it skim and only in your shakes, adds another 9 grams of protein as well. as for cardio, keep it in the target rate for fat burning other wise you are burning muscle as energy and this defeats the purpose.

[wolverine]

Also, my meals are spaced out every 2-3 hours depending on when I wakeup (im a student lol)

This is good but try to keep eating at the same times everyday to promote metabolism efficiency.

[daande]

Sounds like you read Palumbos diet? If you are trying for fat lose, try for ketosis, this means almost no carbs, which sucks big time but it works. UBC is really knowledgeable about this program, you may want to PM him, also if you must drink milk make it skim and only in your shakes, adds another 9 grams of protein as well. as for cardio, keep it in the target rate for fat burning other wise you are burning muscle as energy and this defeats the purpose.

Will I be burning muscle while on all the roids lol? I can cut milk out no problem I have had all my shakes today with just water.

[wolverine]

No not completely, but you are taking away from nutrients that your muscles will need to help get the most out of the cycle, so you should keep the cardio in the range, as for cutting out milk, it's not entirely necessary right now, you still have to enjoy the diet too!! shakes taste like shit without milk, my opinion!
If it's not a true Palumbo diet then adjust as you go, Ive been on mine for 5 weeks now and it is going well, check out my log!!

[daande]

Will do thanks for your advice.

[daande]

Day 2:

Meal 1: 40g protein shake with 1 whole omega 3 egg and 4 egg whites.
Workout: 1 hour shoulder/trap workout
Meal 2: 2X 6 ounce BBQ'd hamburger patties that I made with 50% lean group beef and 50% ground turkey. A green tea.
Meal 3: 40g protein shake.
Workout: P90X ab ripper workout 15 minutes long very intense.
Meal 4: Salmon Steak with 10 stalks of asparagus (Note: Salmon was bbq'd with 1 tbsp of dijon mustard and 1 tbsp of honey which has 17g of carbs)
Meal 5: 40g protein shake with 1 tbsp of flax seed oil and 2 handfuls of almonds.
Meal 6: 6oz steak with 1/4 cup of brown rice (dont ask)

Edit: Note I have started taking flax seed oil again as per suggestions.

[daande]

Here are some pics from my shitty phone camera that I just took today, estimations on bodyfat %? I thought 16-18% I look alot fatter in these pics because of the poor quality. I will try to get up some quality pics in a few days:

http://www.gearpics.com/images/443_no_flex.jpg (http://www.gearpics.com/view-443_no_flex.jpg)

http://www.gearpics.com/images/630_arm_flex2.jpg (http://www.gearpics.com/view-630_arm_flex2.jpg)

http://www.gearpics.com/images/670_flex.jpg (http://www.gearpics.com/view-670_flex.jpg)

[kloan]

Pics make it look closer to 20% BF if I were to guess..

Since your diet is basically no carbs, you should add healthy fats to it. Some oils, nuts, fish fats, etc.

It looks like you're doing a Keto diet. If so, you need fat to burn fat. Need it for energy so your body isn't burning the protein you're consuming to maintain your muscles.

When I was on the Keto diet, I had mixed greens, cucumbers, and usually had 2 tbsp of flax or mixed oil. Had that twice a day, along with almonds (which you're eating, good), walnuts/walnut oil, peanut butter, etc.

Might want to add a greens supplement since you're focusing on protein and fat, you still need the nutrients from veggies to keep you healthy. Especially while running so many compounds.

..

[wolverine]

^^^^^^ditto^^^^^

[daande]

Day 3:

Meal 1: 40g shake with 1 tbsp flax seed oil
Workout: P90x leg workout
Meal 2: 2X 6 ounce BBQ'd hamburger patties that I made with 50% lean group beef and 50% ground turkey. A green tea.
Meal 3: 40g protein shake with 1 omega 3 egg and 4 egg whites
Meal 4: 10 oz steak with 15 shrimp and 10 stalks of asparagus
Meal 5: Low carb protein bar 30g protein 5g of carbs. A green tea.

Note: Had a midterm exam today so I ate alot less food as I was really busy.

[daande]

Day 4:

Meal 1: 40g protein shake 1 tbsp flax seed oil 1 whole omega 3 egg and 4 egg whites
Meal 2: 30g protein bar with 5g of carbs
Meal 3: 8oz salmon steak. mixed greens.
Workout: Back
Meal 4: 40g protein shake
Meal 5: 6oz steak 2 omega-3 eggs (done sunny-side up = steak and eggs) and 6 pieces of peameal bacon.
Meal 6: 2 stalks of celery with organic natural peanut butter. 2 handfuls of almonds. 25g protein bar with 3g of carbs.

Note: going to start logging workouts to see progress.

Back Day (only lifted for 50 minutes):

Lat pull downs: 120X12, 180X10, 210X8
Bent over one arm DB rows: 60X12, 100X12, 100X12 (no straps ftw)
Reverse situps: 3 sets of 12 reps with bodyweight slow and controlled to try and stretch lower back due to back pumps.
Wide Machine rows: 90X12, 120X12, 135X12

[SmallieBigs]

Day 4:

Meal 1: 40g protein shake 1 tbsp flax seed oil 1 whole omega 3 egg and 4 egg whites
Meal 2: 30g protein bar with 5g of carbs
Meal 3: swiss chalet 1/4 chicken with a salad no dressing
Workout: Back
Meal 4: 40g protein shake

That sure doesn't look like much, I hope you don't end up burnin' up that muscle.... You look like you have a good amount of mass, bf maybe around 20% I would guess.... Don't try and rush it too much, or rely strictly on starving yourself....

P.s. I was scared of seein' your winkie.... thankfully it wasn't there as i kept scrolling, so green for you...

[daande]

That sure doesn't look like much, I hope you don't end up burnin' up that muscle.... You look like you have a good amount of mass, bf maybe around 20% I would guess.... Don't try and rush it too much, or rely strictly on starving yourself....

P.s. I was scared of seein' your winkie.... thankfully it wasn't there as i kept scrolling, so green for you...

Ya the only reason I took pics like that was to show the overhang of my gut lol. Also, thats today I usually edit my posts throughout the day so I dont forget a meal. If you look at my other days such as day 1, 2, or 3 you will see everything I ate.

[daande]

Should I start logging my workouts?

[Skyblob]

Hey i just read what YOU wrote and not the others , so idk if it has been said but ur taking too many shakes ... here ill post you my keto diet :

meal 1 : 8 oz fat milk , 3 tbs of pbutter, 3 tbs of 35% cream, 1 scoop of 45 prot isolate
meal 2 : 4 white eggs, 60g of Petit quebec cheese ( high fat 0 carbs ), 5g fish oil
meal 3 : 3whole eggs mixed with 1/4cup cheddar cheese (0carb), 3 slice of bacon no sugar added.. 2 saucages and i put butter on the pan . for the extra fats
meal 4 : Pwo protein shake , 60g protein isolate (2g carbs)
Meal 5 : Can of tuna with mayo and 5g of fish oils
meal 6 : 125ml of cottage cheese with skimmed sliced cheese ( 0 carbs 0 fat )

I have bout 40g carbs in all this and i think about 200g fat.. not sure , long time i counted but im ok with the cals and im on keto :) shedding some fat and keeping muscles! on 100mg Test P Eod and 90mg Tren A eod and 1mg adex eod!
Will be loading on sunday ! about 600-800g carbs :) dam cant wait ! :P
Strength still is in the roof ;)

[Skyblob]

also doing 30 mins cardio every training session.. low intensity.. about 200 cals burnt in 30 mins.

[daande]

Hey i just read what YOU wrote and not the others , so idk if it has been said but ur taking too many shakes ... here ill post you my keto diet :

meal 1 : 8 oz fat milk , 3 tbs of pbutter, 3 tbs of 35% cream, 1 scoop of 45 prot isolate
meal 2 : 4 white eggs, 60g of Petit quebec cheese ( high fat 0 carbs ), 5g fish oil
meal 3 : 3whole eggs mixed with 1/4cup cheddar cheese (0carb), 3 slice of bacon no sugar added.. 2 saucages and i put butter on the pan . for the extra fats
meal 4 : Pwo protein shake , 60g protein isolate (2g carbs)
Meal 5 : Can of tuna with mayo and 5g of fish oils
meal 6 : 125ml of cottage cheese with skimmed sliced cheese ( 0 carbs 0 fat )

I have bout 40g carbs in all this and i think about 200g fat.. not sure , long time i counted but im ok with the cals and im on keto :) shedding some fat and keeping muscles! on 100mg Test P Eod and 90mg Tren A eod and 1mg adex eod!
Will be loading on sunday ! about 600-800g carbs :) dam cant wait ! :P
Strength still is in the roof ;)

Do you recommend carb loading? If so how often how many carbs and what is the point of carb loading? Also, how many pounds of fat a week on average do you lose?

[Skyblob]

I should eat veggies but i dont lol , .. when i dont take cottage , i get my glass of V8.. atleast .. lol

[Skyblob]

Depends .. i seem to gain muscle also.. im doing a 2 day split program and 1on/1off day.. umm im loosing weight and im staying at 215.. im at 15% bf 5f9 . Well i need to carb load cause im feeeling my muscles empty , its important to refill the glycogen in there.. but since your higher bf i guess you can stay longer without carb loading.. i guess , not too sure! but for me im loading once a week

[daande]

Day 5:

Green Tea
60 minute spin class
Meal 1: 3 eggs, 2 pieces of rye toast, 2 pieces of peameal bacon, 2 pieces of bacon, 2 sausages, some homefries (felt like I needed some carbs after the spin class it was really intense)
Meal 2: half chicken and half rack of ribs caesar salad
Meal 3: 25g protein bar with 5g of carbs
Meal 4: Ruben sandwich on rye with a caesar salad

Bad day because im up north going to try and make it up today.

[wolverine]

Hey i just read what YOU wrote and not the others , so idk if it has been said but ur taking too many shakes ... here ill post you my keto diet :

meal 1 : 8 oz fat milk , 3 tbs of pbutter, 3 tbs of 35% cream, 1 scoop of 45 prot isolate
meal 2 : 4 white eggs, 60g of Petit quebec cheese ( high fat 0 carbs ), 5g fish oil
meal 3 : 3whole eggs mixed with 1/4cup cheddar cheese (0carb), 3 slice of bacon no sugar added.. 2 saucages and i put butter on the pan . for the extra fats
meal 4 : Pwo protein shake , 60g protein isolate (2g carbs)
Meal 5 : Can of tuna with mayo and 5g of fish oils
meal 6 : 125ml of cottage cheese with skimmed sliced cheese ( 0 carbs 0 fat )

I have bout 40g carbs in all this and i think about 200g fat.. not sure , long time i counted but im ok with the cals and im on keto :) shedding some fat and keeping muscles! on 100mg Test P Eod and 90mg Tren A eod and 1mg adex eod!
Will be loading on sunday ! about 600-800g carbs :) dam cant wait ! :P
Strength still is in the roof ;)

This is in NO way,shape or form is a KETO DIET, sorry brother but this is not the right advice, although I like your diet because it looks really tasty, it is not the right one for Daande. First off, there are a few things with this diet I think are completely ****ed!!

35% cream WTF?,

Cheese has no carbs WTF?

3 slices of bacon and no sugar added WTF?,

I put butter in the pan for extra fats WTF?

125ml of cottage cheese with skimmed sliced cheese ( 0 carbs 0 fat )
WTF???

You think that it's around 200 grams of fat, more like 2000 grams of fat!!!!

you are taking 1 mg of Adex EOD WTF???

Daande is taking too many shakes WTF??

Your diet is ridiculous Skyblob WTF are you thinking man?? This is no way for anyone to lose weight, plain and simple, Daande, please do not listen to this advice or you will turn into a fat ****!!!!!!

You have no right giving advice on a fat lose thread involving keto diets.!!!
PM UBC for real advice and he will educate you properly.

[Skyblob]

ha..ha..ha funny ! well dande , i will not tell to listen to me or to listen to him! its all your right ;) not here to criticize my diet, but note that all what ive stated is true, yes i eat cheese with 0 fat and 0 carbs, its called skimmed cheese my friend ;) look on the labels and open your mouth and say : WOOWWW ! 35% cream yes and yes :) 3slices of bacon with no sugar added :O yes its possible ! and 1mg adex EOD is alright! no libido probs , no sore joints ! and who are you criticizing my diet? its alright, and yes it a keto diet! Like i said, only problem is i dont eat veggies! now you can criticize that. And surprise! im getting alooottt leaner and maintaining my muscles. If that works for me, whats the prob? :) im not getting fat. im shedding fat.

[Skyblob]

Only carbs i have is P butter, 1 glass of milk , saucages (2g each), n cottage cheese which is 7g.. oh and protein shake ( 2g ) ohh wait i forgot! my eggss!! 1g per whole egg :S Shittt i have bout 40g carbs in there and high fat.. w8 .. you need fat to burn fat? to spare protein of being used as energy.. my 40g of carbs is far from enough to supply my body from all the exercices and training and my cardio..

[wolverine]

Lets do some math:

8 oz of Skim milk = 26 grams carbs
3 tbs of peanut butter = 15 grams
3 tbs of 35% cream = 7 grams
1 scoop of whey isolate = 2grams

TOTAL = 50 grams of carbs in one meal!!!

Fats are suppose to come in the form of HDL, sources such as nuts and flax and fish, omega 3's and 6's, NOT from butter, grease from bacon and sausages!!!

One of the main reasons that your muscles are feeling flat is the amount of Adex you are taking, this stuff kills your pump, unless it is not real and then what's the point right?? on 1 mg of Adex EOD you would/should feel like crap, end of story.

This is not a keto diet, Period bro, you don't even eat vegetables, the one thing keto diets are based around!!!

You really should post some pics of your progress so we can evaluate this diet you speak so highly of, it is very intriguing I must say.

[MikeyFXD35]

You look to be in about the same shape as me and I am at 20-21%BF right now. Also no the diet part, as you are in a cycle its going to be different for you. Just eat smart and don't starve yourself. If you are doing a cutting cycle I would be asking whats the best diet for this cycle.

[Skyblob]

26g carbs 8oz skim milk? wtf? and there is no carb in my cream bro. 0! i calculated all my looking on labels and i bought them in consequence.. idk if i should listen you or trust the companies that put their nutritional facts on their label. :)

[MikeyFXD35]

OK guys back to your corners...LOL

http://www.carbs-information.com/carbs-in-milk-cream.htm

[Skyblob]

Thank you ! :)

[wolverine]

26g carbs 8oz skim milk? wtf? and there is no carb in my cream bro. 0! i calculated all my looking on labels and i bought them in consequence.. idk if i should listen you or trust the companies that put their nutritional facts on their label. :)

My bad,1 cup or 8 ozs of skim milk = 25 grams of carbs!! just checked my fridge, I will take pictures of all labels and post for you so we don't have any disagreements again. Your cream has way more!!

[wolverine]

OK guys back to your corners...LOL

http://www.carbs-information.com/carbs-in-milk-cream.htm

Thanks Mikey, ready for round 2 bro!!!!

[wolverine]

Food Item: Skimmed Milk
Food Quantity: 1/2 cup (250ml)
Carbs: 12g
Dietary Fiber: 0g
Net Carbs: 12g
Skimmed Milk, Diet & Weight Loss

Right off the web site Mike just posted, thanks again bro!!

[Skyblob]

Its aite but my cream has 0 carbs , written on label, its said '' creme a lancienne 35%'' but mr.freeze told me it isnt good in my diet to have cream with butter.. so il drop cream and eat less butter!

[Skyblob]

Its Lactancia Old Fashioned Cream 35% with 0 g carbs , 5g fat and 0.2g prot per 15ml (1tbs)

[Skyblob]

1 cup = 8oz = 250ml

[wolverine]

Interesting, I will look for it, my wife will be interested for sure, what store did you get it at ???

[wolverine]

Food Item: Skimmed Milk
Food Quantity: 1/2 cup (250ml)
Carbs: 12g
Dietary Fiber: 0g
Net Carbs: 12g
Skimmed Milk, Diet & Weight Loss

Right off the web site Mike just posted, thanks again bro!!

Yes the sit e mike posted did give the incorrect info, 250 mls is 1 cup thus making a cup of Skim milk 12 grams of carbs thus making your meal # 1 only 38 grams of carbs minus the cream, you are doing better but not much.

[Skyblob]

Metro in montreal

[Skyblob]

meal 1 has 20g carbs.
2g carbs pbutter ( selection merite ) 7g of fat per tbs (3tbs in total)
milk 12g carbs
prot 2g carbs
cream 0g carbs ( only fat ) its tasteless btw. it hasnt sugar or w/e.
= 20g carbs

dont worry i calculated all my carbs per day and my fats :) Sometimes i dont eat cottage cheese and just take a v8 instead .. and still less than 50g carbs per day! i may eat too much fat cause im about 150-170g fats per day! 250g prot and about 40g carbs!

[Skyblob]

I only have 2 meals that have carbs ! the other meal is :
3whole eggs (3g)
1/4 cup (1g carb in it)
2 saucages ( 4 carbs )
3 slices of bacon ( no sugar or w/e 0 carbs ) ( bacon lafleur )


Damn this making me hungry.. ill start cooking this :P

[Skyblob]

also my protein shakes and my cottage cheese . so add + 9 carbs and you have my total carbs per day

[wolverine]

I only have 2 meals that have carbs ! the other meal is :
3whole eggs (3g)
1/4 cup (1g carb in it)
2 saucages ( 4 carbs )
3 slices of bacon ( no sugar or w/e 0 carbs ) ( bacon lafleur )


Damn this making me hungry.. ill start cooking this :P

Ya no shit, my mouth is watering looking at your diet, if you are getting away with this, good for you, I can't believe anything that would taste soooooo good , would be good!!! Sorry if I offended you, I know it looked like it but it wasn't my true intentions.

[Skyblob]

Its aite bro ;) i wasnt really mad, you dont have to have the same opinion as me! But yea its working good! just bored of eating the same sh*t lol.. will carb load 2morrow.. cant wait lol! mm mm mm

[daande]

Friday/Saturday/Sunday I was away at a cottage. I drank saturday and sunday. However, I managed not to have really any carbs under 40g a day. Will keep the log going this week.

[Skyblob]

I dropped the milk n cottage! so im at about 20 carbs per day.

[daande]

Day 8:

Meal 1: Tim hortons turkey bacon club on whole wheat bread (bad but I was so hung over I needed some bread) green tea.
Meal 2: 40g protein shake with 1 tbsp of natural organic peanut butter
Meal 3: 8oz of steak with some cheese on it. Random mixed vegetables and a green tea.
Meal 4: 40g protein shake with 1tbsp flax seed oil.

Here is a pic from today:

http://www.gearpics.com/images/516_no_flex.jpg (http://www.gearpics.com/view-516_no_flex.jpg)

[ubcpower]

Why are you asking for my help regarding a Keto Diet when you go out on weekends and drink to the point where you are hungover and eating shit the next day. Alcohol should be such a distant memory if you want to get serious about dieting man.

[daande]

Why are you asking for my help regarding a Keto Diet when you go out on weekends and drink to the point where you are hungover and eating shit the next day. Alcohol should be such a distant memory if you want to get serious about dieting man.

I dont drink usually it was just because of the long weekend. Also, I havent been eating like shit today and I didnt eat like shit the entire weekend. I ate 4 meals a day all low carb.

[ubcpower]

Keto diets are no good when your always switching things around...having some cheese here cheese there, one meal has protein only...one has protein and tons of saturated fat...etc.....indirect carb sources here and there.....all your body is going to do is completely reject this type of diet. If you are going ot follow a keto diet, keep it simple and make sure you have sufficient efa's. I dont see why people would choose to put themselves through the rigour of a keto diet and NOT do the Palumbo diet...it has been tried and tested true. Just follow it for 2-3 weeks and adjust cardio appropriately when fat loss stalls.

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

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


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

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

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

MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)

[daande]

Keto diets are no good when your always switching things around...having some cheese here cheese there, one meal has protein only...one has protein and tons of saturated fat...etc.....indirect carb sources here and there.....all your body is going to do is completely reject this type of diet. If you are going ot follow a keto diet, keep it simple and make sure you have sufficient efa's. I dont see why people would choose to put themselves through the rigour of a keto diet and NOT do the Palumbo diet...it has been tried and tested true. Just follow it for 2-3 weeks and adjust cardio appropriately when fat loss stalls.

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

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


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

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)

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

MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.


***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)

Thanks for the help. Since I have been on low carbs for already a week if I was to start this diet here right now could I start having a cheat meal next week? Also, I made really low carb bbq sauce today no sugar in it the only carbs would be from tomatoes and an onion could I have this on the chicken with this diet?

[ubcpower]

no tomato's or tomato sauce or onions, for your chicken experiment with 0cal mustard, soy sauce, hot peppers, garlic powder, cinnamon...etc....the only veggies would be meal #5 where you can have 2 cups of spinach leaves or romaine lettuce with a few slices of cucumber and then the 1tbsp o oil and 1tbsp vinegar and a splash of soy sauce for the dressing.
If you find that you are having trouble digesting with the low carbs supplement with a 0 cal fibre source like Fiberlyze by Species or metamucil sugar free

[daande]

Day 9

I weighed myself today and I weigh 222.6 pounds whereas on Day 1 I was 231 pounds. Note: This is on the same scale.

Meal 1: 5 whole omega-3 eggs with 4 whites and a green tea. (I hate scrambled eggs and had a hard time shoveling this in. Any tips? I could only shovel in 3/4's of this meal)
Meal 2: 40g protein shake with 1.5 tsp of natural organic PB.
Meal 3: 8oz of steak and a salad with romane lettuce and 1 tbsb olive oil and 1 tbsp balsamic vinegar. And a Green Tea.
Workout: 50 minute chest workout
Meal 4: chicken breast with 4 stalks of asparagus and a handful of almonds.
Meal 5: Protein shake with 4 egg whites
Meal 6: Protein bar 30g of protein 5g of carbs and a green tea.
Meal 7: 4 Pieces of peameal bacon and 1 whole omega-3 eggs


Workout:

Incline DB Press: 70X12, 90X12, 100X9
Flat Bench Press: 135X12, 225X8, 225X8
Pec Deck: 135X12, 150X8, 155X8
Dips: bodyweightX12 for 3 sets
Incline DB Flies: 35X12, 40X8, 40X8

[daande]

So today I defiantly felt like I had less energy during my workout. Any suggestions?

[kloan]

Ephedrine and caffeine. When I was on the keto diet, I had very little energy/strength. It comes back after a while, like a couple weeks, but without carbs there's less energy in the muscles (was for me anyway). I found the only thing that helped was taking ephedrine and caffeine... I skipped the aspirin. 24mg ephedrine, 200mg caffeine.

[daande]

Ephedrine and caffeine. When I was on the keto diet, I had very little energy/strength. It comes back after a while, like a couple weeks, but without carbs there's less energy in the muscles (was for me anyway). I found the only thing that helped was taking ephedrine and caffeine... I skipped the aspirin. 24mg ephedrine, 200mg caffeine.

I was going to wait until week 3 to start clen for 1 week then eca for 1 week repeating. But I guess I will start now lol.

[daande]

Day 10:

Starting Clen today at 20mcg ramping up ED until maybe 60-80mcg.

Meal 1: Protein shake, 1.5tsbp of natural organic PB and a green tea.
Workout: 60 minute Biceps and Triceps
Meal 2: 30g protein bar 5g of carbs
Snack: handful of almonds and a few slices of cheese.
Meal 3: A couple ribs with low carb bbq sauace and a salad.
Meal 4: 5 whole eggs with some baby spinach and 2 strips of bacon and some cheese
Meal 5: 2 spoonfuls of organic natural PB mixed with a handful of almonds.

Workout:

DB Hammer curls: 40X12, 50X10, 60X6
Overhead Tricep presses: 80X12, 100X12, 100X12
DB curls on the preacher bench: 30X12, 35X12, 40X8
Tricep kickbacks: 30X12, 30X12, 30X10
Hanging DB curls: 30X12, 35X12, 30X12
1 arm overhead tricep presses: 30X12, 30X12, 30X12
Incline DB curls: 20X12, 20X12, 20X12

[daande]

Should I have a cheat meal this friday or saturday?

[wolverine]

Do you want a cheat meal? 1 a week is what the diet allows, usually not till week 2 but seeing as you have already have been restricting calories it probably won't hurt, just remember 500 calories a day X 5 days a week burned on cardio and that equals 2 pounds of fat lose so be good even on your cheat meal , you will see that on those cheat meals as your diet progresses you won't want some of the shit you are craving now. So in final, treat yourself to a meal this weekend!! what ever you want, but when you are finished you have to promise yourself that you will start this diet all over again! Enjoy!!!!

[daande]

Do you want a cheat meal? 1 a week is what the diet allows, usually not till week 2 but seeing as you have already have been restricting calories it probably won't hurt, just remember 500 calories a day X 5 days a week burned on cardio and that equals 2 pounds of fat lose so be good even on your cheat meal , you will see that on those cheat meals as your diet progresses you won't want some of the shit you are craving now. So in final, treat yourself to a meal this weekend!! what ever you want, but when you are finished you have to promise yourself that you will start this diet all over again! Enjoy!!!!

Im sticking to my diet forsure today when I was working out arms I could see some serious viens popping out I love it. I am starting to actually look jacked like I am and not a bulky fat guy lol. On a side note on 20mcg of clen my heart is racing. Body temp is defiantly up I may not need increase my dose which would be good. I am planning on doing 1 week of clen 1 week of eca on and off like that.

[gsxr750]

If you drank this weekend i'd punish yourself and not have a cheat meal until next week.

About having a problem eating the eggs.. try hard boiling some of them. They taste good with some salt / pepper on them like that.

Or, pickle them hardboiled in vinegar. (Can speed this up by using a syringe and injecting some vinegar right into the middle of them MMMM)

Or, cut them in half, mix the yolk with a tiny bit of fat free / low carb mayo, onion, paprika and make devilled eggs.

http://z.about.com/d/australianfood/1/0/R/3/-/-/Devilled-Eggs-350.jpg

[MMASTAR]

YUMMM... Deviled eggs are good!! I only have a cheat meal if i feel i need it.. i only do about 1 a month.. i feel bad after doing them.. like its reverse progress or something.. i like my diet now and dont really feel the need to cheat!! just my 2 cents!!

[daande]

I hate all eggs period unless I have toast! lol

[wolverine]

Awesome picture man! that's what I'm having my next cheat meal!

[daande]

Day 11:

Weighed myself after the spin class and I was 220 pounds however this was on a different scale than normal.

50 minute spin class
Meal 1: 40g protein shake
Meal 2: 6oz steak and 10 shrimp with 2 handfuls of baby spinach and 1 handful of almonds and a green tea.
Workout: Leg day
Meal 3: 40g Protein and 1.5 tbsp of all natural organic peanut butter.
Meal 4: Piece of tilapia encrusted with crushed up raw almonds and topped with some cooked baby spinach and a green tea.
Meal 5: 40g Protein shake and 1.5tbsp of natural organic peanut butter.
Meal 6: 30g protein bar with 5g of carbs and a green tea.

Leg Workout:

Note: Legs were semi tired from the spin class and I am planning on doing another spin class tomorrow so I took it easy on my legs and also I do not want any bigger legs just want them shredded out.

Leg Press: 180X12, 270X12, 360X12
Hamstring curls: 70X12, 80X12, 90X10
Leg extensions: 100X12, 120X12, 140X12
calve raises: 90X12, 90X12, 90X12, 90X12

Some abs:

Oblique crunnches: 20 reps 2 sets
Leg raises: 12 reps 2 sets

Progress pics (hanging fat in stomach area :():

http://img165.imageshack.us/img165/1797/noflex.jpg

http://img165.imageshack.us/img165/4539/biflex.jpg

I need to find my power cord for my real camera because these pics make me look alot worse than I do as they show no definition lol.

[MikeyFXD35]

Hard boiled, quick and easy. I keep a dozen of these in the fridge, great to have on a busy schedule. I like the deviled egg idea but sometimes replace to yoke with a tuna blend or tuna, light mayo and celery. They that and you don't get the egg taste.

[daande]

Day 12:

Going to increase my clen dose from 20mcg to 40mcg today. As for the last 2 days I could feel the effects at 20mcg probably because of all the green tea I am drinking lol.

Meal 1: 3 Whole omega-3 eggs with 2 whites and a handful of baby spinach with 2 pieces of bacon and some cheese and a green tea.
Workout: Shoulders and Traps
Meal 2: 40g protein shake with 1.5 tbsp of organic natural peanut butter.
Meal 3: Talapia and a handful of almonds and a green tea.
Meal 4: 6 oz beef tenderloin and 8 shrimp and a green tea.
Meal 5: 30g Protein bar with 5g of carbs.
Meal 6: 40g Protein Shake with 2 tbsp of all natural organic peanut butter.
Meal 7: 30g Protein bar with 5g of carbs.

Shoulders and Traps:

DB Presses: 65X12, 80X10, 80X12
Side Lateral Raises: 30X12, 35X12, 40X8
Barbell Pullups: 50X12, 80X10, 80X12
Bent over lateral raises: 25X12, 30X8, 20X12 (during this my shoulders were so sore that I dropped the weight right down)
DB Shrugs: 65X12, 65X12, 65X12 (I go light on shrugs so I can hold it up top and feel it pinch)
Front DB raises: 25X12, 20X12 (I was dying by now and I just decided that was enough)

[daande]

Day 13:

Kept my clen at 40mcg today.

Meal 1: 3 Whole omega-3 eggs with 2 whites and a handful of baby spinach and some cheese and a green tea.
Meal 2: 30g Protein bar
Meal 3: 6oz steak with a handful of almonds

Note: Did not eat much today :S

Question: Does anyone else feel like clen makes them more hungry? If so any tips to not get more hungry?

[wolverine]

No, Clen just wreaks havoc on me, I never feel hungry when on it and I'm grumpy as hell, the stuff really plays with your adrenaline system, I have this huge spike in energy for about 2 hours after I take it and then all I want to do is sleep. I have a huge bottle of the shit and not looking forward to doing it but it always works for me, works really good when on GH.

[daande]

No, Clen just wreaks havoc on me, I never feel hungry when on it and I'm grumpy as hell, the stuff really plays with your adrenaline system, I have this huge spike in energy for about 2 hours after I take it and then all I want to do is sleep. I have a huge bottle of the shit and not looking forward to doing it but it always works for me, works really good when on GH.

I find I feel my clen for like 12-14 hours lol. The other night I was laying in bed and my heart was beating harder than it normally does. This is the kind of clen I have:

http://i15.photobucket.com/albums/a358/Anadude/spiropent-europharma.jpg

[daande]

Day 14 & 15:

For day 14 (Sunday) I only ate 3 meals no carbs. I had little appetite.

Day 15:

Appetite feels back. I took 40mcg of clen this morning. Also, I weighed myself after the spin class and I weighed 212 pounds.

50 minute spin class
Meal 1: 3 Egg whites and 40g protein shake with 1.5tbsp of natural organic PB.
Chest Workout
Meal 2: 3 Omega-3 Eggs and 4 whites and a green tea.
Meal 3: 30g Protein bar 5g of carbs.
Meal 4: 7oz of chicken and 10 pieces of shrimp and 1.5 tbsp of almond butter.
Meal 5: 7oz of chicken and 1.5 tbsp of almond butter.
Meal 6: 30g protein bar 5g of carbs.

Chest Workout:

Flat bench: 135X12, 225X12, 275X5
Incline DB: 70X12, 80X10, 80X8
Cable flies: 30X12, 40X12, 50X12
Incline DB flies: 30X12, 30X12, 30X12
Dips Bodyweight: 12 reps, 10 reps, 10 reps
Hammer Presses: 90X12, 180X12, 270X6

[daande]

Day 16:

Looked noticably leaner in the stomach this morning as soon as I woke up.

50 minute spin class and Back workout
Meal 1: 40g protein shake with 4 egg whites and 1.5tbsp of peanut butter
Meal 2: 6oz Beef Tenderloin and 1.5 tbsp of all natural organic almond butter(delicious) and a green tea.
Meal 3: 40g protein shake with 4 egg whites and 1.5 tbsp of almond butter(this stuff is addicting).
Meal 4: 8 shrimp and 6oz of chicken and 1.5 tbsp of all natural organic PB and a green tea.
Meal 5: 30g protein bar.
Meal 6: 4 whole omega-3 eggs with abit of cheese and 2 pieces of bacon.

Back Workout had no energy because of the spin class right before:
Bent over 1 arm DB rows: 70X12, 85X12, 100X10
Lat pulldowns: 120X12, 150X12, 180X8
Bent over row machine: 45X12, 70X12, 45X12
seated overhead row machine: 120X12, 130X12, 140X12

[daande]

Day 17:

Kept clen at 40mcg because I have a midterm comming up and yesterday I took 40mcg of clen with 10mg of Adderall and I went to shoppers to check my BP and stuff and my BP is usually at 120/78 and yesterday it was like 132/87 with a heartrate of 105!.

Meal 1: 40g protein shake with 1.5tbsp of almond butter.
Workout: Biceps and Triceps.
Meal 2: 40g protein shake with 1.5tbsp of almond butter.
Meal 3: 7oz Piece of halibut and 1.5tbsp of peanut butter.
Meal 4: 30g Protein bar
Meal 5: 6oz beef tenderloin with 8 shrimp
Meal 6: 40g protein shake with 1.5tbsp of almond butter.

Workout:
DB Hammer curls: 50X10, 60X6, 60X5
Incline skull crushers: 80X12, 90X12, 100X12
Hammer curls on a preacher bench: 30X12, 35X10, 35X8
Cable tricep extensions: 60X12, 80X12, 100X12
1 arm seated machine curls: 35X12, 55X8, 55X8
Floor Barbell tricep presses: 135X12, 135X12, 135X12 (hard to go heavier with no spotter)

[daande]

Day 18:

Did not take clen today as I am studying and last time I took clen with Adderall my BP was up to the point I felt dissy when standing up and my resting heartrate was 105. Also, I most likely will not be working out or doing any cardio today.

Meal 1: 40g Protein shake with 1.5tbsp almond butter.
Meal 2: 5 Whole omega-3 eggs and a green tea.
Meal 3: 6oz beef tenderloin with 8 shrimp and a green tea.
Meal 4: 30g Protein bar (during the exam lol)
Workout: Shoulders
Meal 5: 40g Protein shake.

Shoulder workout:
Front DB Raises: 35X13, 45X9, 50X6
One arm DB Raises: 60X9, 60X6, 60X5
Barbell pullups: 100X12, 100X10, 100X8
DB Shrugs: 60X12, 65X12, 65X8
Rear delt machine: 120X12, 120X10, 120X10
Light barbell shrugs: 70X12, 70X12

[gsxr750]

Look to be doing alot better with your diet, good work!

Skip the fats in your post workout meal :) For your barbell tricep press, trying using the smith machine close grip. You will be able to add weight there for sure without a spotter.

If you're keto - try to keep your weights heavy (6-8reps w/ longer than usual rest between sets)

[daande]

Look to be doing alot better with your diet, good work!

Skip the fats in your post workout meal :)

Is their a reason for this? Just wondering why.

[gsxr750]

Fat will slow down the digestion of the proteins you're having immediately post workout, you don't want that.

[daande]

Fat will slow down the digestion of the proteins you're having immediately post workout, you don't want that.

Okay thanks.

[gsxr750]

Hmm, Dave P's keto diet has fat in every meal though.. I always skip fat post workout myself.

Maybe there's a reason for it? I was always told to skip fats pwo. Usually just protein / carbs to take advantage of that 'window of opportunity'. On the keto i'd just have my protein and my sugar free metamucil post workout.

UBCPower thoughts?

[daande]

Hmm, Dave P's keto diet has fat in every meal though.. I always skip fat post workout myself.

Maybe there's a reason for it? I was always told to skip fats pwo. Usually just protein / carbs to take advantage of that 'window of opportunity'. On the keto i'd just have my protein and my sugar free metamucil post workout.

UBCPower thoughts?

I do not know if UBC checks my log often. You may have to message him.

[L3]

fat slows down absorbtion/digestion of proteins

[daande]

fat slows down absorbtion/digestion of proteins

So lets say PWO meal I have a 40g Whey protein shake. Then 30 minutes later eat the 1.5tbsp of PB?

[L3]

PWO = 40-60G whey + handful of metamucil tabs
1hr later = regular palumbo meal protein + fats + trace carbs

dont eat fat all by itself!!!!

[daande]

Why the metamucil tabs? How much fiber is in a "handful" lol

[L3]

fiber will help you take shits & help with digestion
1 serving is like 5-6 pills, a handful would be like 7-10

the diet works like a charm no doubt about it :)

[daande]

So here is some progress shots let me know what you think. I should get some flexing shots up heh.

Day 2:

http://www.gearpics.com/images/443_no_flex.jpg (http://www.gearpics.com/view-443_no_flex.jpg)

Day 8:

http://www.gearpics.com/images/516_no_flex.jpg (http://www.gearpics.com/view-516_no_flex.jpg)

Day 11:

http://img165.imageshack.us/img165/1797/noflex.jpg

Day 18 (today):

http://img36.imageshack.us/img36/1797/noflex.jpg (http://img36.imageshack.us/i/noflex.jpg/)

Let me know what you guys think? I can definatly tell a difference. However, I should of used a real camera from the start and now my iphones 2.1MP camera as it doesnt show definition well. Also give me a bf% est.

[wolverine]

Huge difference brother, keep up the great work!!!

[daande]

Day 19:

Meal 1: 40g Protein shake 1.5tbsp almond butter.
Meal 2: 200g of pork solvlaki(sp?) 36g of protein 0g carbs
Workout: Legs
Meal 3: 40g Protein shake.
Meal 4: 8oz of chicken and plain baby spinach leaves and 1.5tbsp of peanut butter.
Meal 5: 30g Protein bar
Meal 6: 8oz Salmon and some broccoli.

Leg Workout:
Leg Press: 180X12, 270X12, 360X12, 450X7, 450X7
DB Straight leg deadllifts: 75X7, 85X7, 85X7
Calve Raises: 120X12, 120X12, 120X12
Leg extensions: 100X12, 100X12, 100X12
Hamstring curls: 120X12, 120X12, 120X12
Abit of random ab stuff

[daande]

Day 20:

Took 50mcg of clen today.

Meal 1: 40g Protein shake and 1.5tbsp almond butter.
Meal 2: 30g Protein bar
Meal 3: 8oz of chicken and 1.5tbsp of almond butter.
Meal 4: 8oz of talapia and 1.5tbsp of almond butter.

[daande]

Day 21:

Meal 1: 30g Protein bar.
Meal 2: 3 Omega-3 eggs and 4 egg whites.
Meal 3: 8oz steak and 8 shrimp.
Meal 4: 40g Protein shake with 1 dose of Metamucil and 1.5 tbsp of almond butter.
Meal 5: 30g Protein bar and 1.5tbsp almond butter.

[daande]

Day 22:

Meal 1: 40g Protein shake with 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 2: 1 chicken breast with 1.5tbsp of PB.
Workout: Back
Meal 3: 40g Protein shake with 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 4: 7oz of steak with a bowl of romaine lettuce and baby spinach no dressing.
Meal 5: 40fg Protein shake with 1.5tbsp of almond butter.
Meal 6: 4 omega-3 eggs and 4 egg whites.

Back workout:

1 arm db rows: 75X12, 100X12, 100X12
lat pulldowns: 120X12, 150X12, 150X12
Cable rows: 120X12, 150X12, 180X6
Reverse situps: bodyweightX12, bodyweight+35X12, bodyweight+35X12

Numbers minus almond butter and PB:

Shakes X3
calories 170
carbs 1g
Protein 40g

Omega-3 eggs X 4
calories 70
carbs 1g
Protein 6g

egg whites for 2 X 2
calories 30
carbs 0g
Protein 7g

8oz steak X 1
calories 563
carbs 0g
protein 64g

chicken breast X 1
calories 284
carbs 0g
protein 27g


TOTAL
calories 1697
carbs 7g
Protein 249g

[natenator]

ditch the bars dude. uselessness

[daande]

ditch the bars dude. uselessness

Whats wrong with the bars?

[natenator]

they are empty calories usually full of crap. eat a whole meal or at least a shake with some EFA's and fiber.

[daande]

they are empty calories usually full of crap. eat a whole meal or at least a shake with some EFA's and fiber.

They have 30g of protein and 5g of carbs and like 350 calories. The only reason I am eating them is because they are delicious haha. I will cut back because I have been having two a day about. I will try to only have the bars when I am going out somewhere for more then 2 hours and I cannot eat healthy.

[natenator]

They have 30g of protein and 5g of carbs and like 350 calories. The only reason I am eating them is because they are delicious haha. I will cut back because I have been having two a day about. I will try to only have the bars when I am going out somewhere for more then 2 hours and I cannot eat healthy.
if you are dieting food should not be delicious tasting!

[varking]

if you are dieting food should not be delicious tasting!

Great point all my food tastes like shit day in day out ahah

[daande]

Great point all my food tastes like shit day in day out ahah

It sucks!

[L3]

ditch the bars dude. uselessness

+1

if its not on palumbo's list dont put it in your mouth

[daande]

+1

if its not on palumbo's list dont put it in your mouth

Its extremely hard to follow that diet when you are in school and working 20 hours a week lol. So I am going to have to have these bars but I will try to cut them down on how often I have 1.

[L3]

Its extremely hard to follow that diet when you are in school and working 20 hours a week lol. So I am going to have to have these bars but I will try to cut them down on how often I have 1.

haha you think thats hard...competitive BBers have a stricter diet than you, more fatiguing workouts, work 40hrs a week minimum and most have kids to take care of

its about priorities and time management and being a man who take care of his responsaibilities

[natenator]

Its extremely hard to follow that diet when you are in school and working 20 hours a week lol. So I am going to have to have these bars but I will try to cut them down on how often I have 1.
hmmm excuses will get you no where in this world much less in bodybuilding.

Lemme see, I am running a palumbo style diet for my contest prep

2 x 40 mins cardio/day
5 days/week weights at no less than an hour for each workout (heavy training too)
following the diet to the strictest
tired
grumpy
hungry
limited sleep
oh and 50-60 hours/week work

and it just started a week ago.

Stop with the excuses and take care of your business. PLENTY of people compete while in school. Is it hard? Sure it is but nothing worth having comes without some kind of fight.

[JonnyO]

School and working 20hrs a week? LMAO my goodness if you only knew!!!

[daande]

School and working 20hrs a week? LMAO my goodness if you only knew!!!

Ya if I only knew.

[daande]

Day 23:

Took 60mcg of clen today.

Meal 1: 40g Protein shake with 1.5tbsp of almond butter.
Workout: Chest
Meal 2: 40g Protein shake with 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 3: Salad and a chicken breast.
Meal 4: 1 omega-3 egg and 6 egg whites and 1.5tbsp of almond butter. Ran out of omega-3 eggs.
Meal 5: 8oz of steak and 1.5tbsp almond butter.
Meal 6: 40g protein shake and 4 egg whites and 1.5tbsp almond butter.

Note: 2 days without 1 bar lol.

Chest Workout:

Incline bench: 135X12, 185X12, 225X5, 225X4
Flat DB Bench Press: 75X12, 75X12
dips: bodyweightX12, machine 190X12, 210X12
incline flys: 30X12, 40X12, 45X8
cable flies: 30X12, 40X12, 50X12

[TheNaturalBodybuilder]

haha you think thats hard...competitive BBers have a stricter diet than you, more fatiguing workouts, work 40hrs a week minimum and most have kids to take care of

its about priorities and time management and being a man who take care of his responsaibilities

I have 3 kids, run my own business and my wife works out of town meaning I am alone with my kids 90% of the time. I am a competitor. No excuses for people. Dont have time? Please give me a break. Prepare your meals in advance. I make my meals 4 days in advance, package it up and eat it when I am supposed to...... I hate hearing about people whining about not having time. Come live my life LOL

[daande]

I have 3 kids, run my own business and my wife works out of town meaning I am alone with my kids 90% of the time. I am a competitor. No excuses for people. Dont have time? Please give me a break. Prepare your meals in advance. I make my meals 4 days in advance, package it up and eat it when I am supposed to...... I hate hearing about people whining about not having time. Come live my life LOL

I never whined all I said was sometimes I have the bars when I dont have time to have a meal or if im headed out somewhere for longer than 2-3 hours.

[daande]

So today at the gym I stood on one of those barefoot scales that you input your height and stuff and it tells you your bodyfat% and stuff I do not know how accurate these are here is what it said:

Height: 5'9 (accidentally did 5'9 instead of 5'10)
Weight: 211.41 pounds
BMI: 31.2
BMR: 2111kcal
Fat %: 23.6%
Fat Mass: 49.81 pounds
FFM: 161.61 pounds


I do not think these machines are that accurate because I am definatly not 23.6% bodyfat.

[TheNaturalBodybuilder]

I never whined all I said was sometimes I have the bars when I dont have time to have a meal or if im headed out somewhere for longer than 2-3 hours.

Than bring pre cooked foods with you. I love fly fishing and will be gone all day at times. I bring my foods with me in tupperware. If you want to be serious you will learn these things. I am not giving you heck I am trying to help you.

[daande]

Than bring pre cooked foods with you. I love fly fishing and will be gone all day at times. I bring my foods with me in tupperware. If you want to be serious you will learn these things. I am not giving you heck I am trying to help you.

Sometimes you cant like im not going to open up a tupperwear container in a 3-4 hour lecture and hammer some cold chicken haha. Its no big deal I understand all these comments are here to help.

[natenator]

Sometimes you cant like im not going to open up a tupperwear container in a 3-4 hour lecture and hammer some cold chicken haha. Its no big deal I understand all these comments are here to help.
when I was in school and playing ball I had to eat every few hours to keep weight up and I had zero probs slamming some food down during classes.

[Chaps]

Sometimes you cant like im not going to open up a tupperwear container in a 3-4 hour lecture and hammer some cold chicken haha. Its no big deal I understand all these comments are here to help.

Why not? I'm back in college and i do this, ya i get looks but who cares.

[daande]

Day 24:

Switched from clen to ephedrine today. Instead of taking the 200mg caffeine pills I am going to drink a green tea with every 24mg dose of ephedrine and I will be taking 24mg of ephedrine 3 times a day with each whole food meal.

Meal 1: 40g Protein shake and 1.5tbsp of almond butter and a green tea.
Meal 2: 4 Omega-3 eggs and 4 egg whites and a green tea.
Workout: Biceps/Triceps/Abs
Meal 3: 40g Protein shake and 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 4: 7oz Chicken and 8 Shrimp and a green tea and 1.5tbsp of almond butter.
Meal 5: 40g Protein shake and 1.5tbsp of almond butter.
Meal 6: 7oz of salmon.

Biceps/Triceps/Abs

Barbell curls: barX12, 75X12, 95X8, 115X6
1 arm tricep extensions: 30X12, 35X12, 40X12
hammer curls: 60X6, 60X6, 60X6
Close-grip presses: 135X12, 185X8, 205X6
Rope curls: 35X12, 55X12, 60X12
Tricep pulldowns: 50X12, 65X12, 80X8
Some ab machine: 130X24, 165X16, 180X12
Side crunches (obliques): bodyweightX20X2 sets a side

[L3]

Sometimes you cant like im not going to open up a tupperwear container in a 3-4 hour lecture and hammer some cold chicken haha. Its no big deal I understand all these comments are here to help.

i used to sit in the back of class no problems... there were a few guys who lifted so they would bust out TUNA in the middle of clas... now that was gross... but as long as your food doesnt smell like shit no worries, people eat subway in the 7-10 night classes, the prof expect it

[JonnyO]

I'd take off to the can and eat quickly. Where there's a will there's a way, lmao. BTW, I didnt mean to come off a prick in my other post. Just thought it was funny because for me there arent enough minutes in a day to get things done, I seriously have to manage every single minute most of the day. Working full time 13hr shifts, 16hr days with driving to and from work, add in cardio in the mornings every day, or after work days shifts, on the way home from work after graveyards. Cooking all of my own meals, 6 a day, cooking for my wife as well, cleaning dishes non stop, looking after our 6 month old son, walking the dog, house cleaning, visiting my old man and shopping for him as he's in an old age home plus doing all of our own shopping. Finding time to train and family time andd to that Im in contest prep right now too...its a hectic schedule so I wish I only worked 20hrs a week and went to school, lol that all wasnt bustin your balls at all. Just have to put things into perspective.

[macka]

I never whined all I said was sometimes I have the bars when I dont have time to have a meal or if im headed out somewhere for longer than 2-3 hours.


I cary a preloaded shaker with protein concentrate, or I have meals in containers ready to eat. I make 2 days of food at a time for work. I always cook at least one meal a day too.

[natenator]

I never whined all I said was sometimes I have the bars when I dont have time to have a meal or if im headed out somewhere for longer than 2-3 hours.
we're not trying to harp or knit pick on you, honestly. We're simply saying that to achieve goals sacrifices need to be made in this game. This lifestyle is not easy but it is a lifestyle make no mistake about it.

Your in a perfect position to learn to get a routine and system down now given you do have a fair amount of free time compared to when you really start having a full set of responsibilities. Get it down now and when life becomes more hectic you'll already be in a good position for adjustment.

[daande]

Important question!!!

My cycle will be coming to and end in about 10 days! I would like to stay on this diet. Should I get a few more weeks worth of gear or should I just stop the gear and stay on the diet? I can obviously still run clen/ECA if I do come off. Anyways let me know your opinions.

Note: my cycle is ending shorter than i thought due to dropping a bottle of profina with about 6-7 shots left in it which is about 2 weeks.

[daande]

Here are some flexing shots:

http://img269.imageshack.us/img269/7342/flex1.jpg
http://img43.imageshack.us/img43/8528/flex2.jpg
http://img520.imageshack.us/img520/6274/flex3.jpg

I am going to attempt to locate my real camera power cord so I can get some decent ones up. Let me know what you think!

[daande]

Day 25:

Weighed myself today and Im up to 213 pounds, so I dont know if I am putting on muscle or if I have plateaued or what not.

30 Minutes of walking keeping my heartrate at 120-125.
30 Minute shoulder workout.
Meal 1: 40g Protein shake and 1.5tbsp of almond butter.
Meal 2: Chickn breast and 1.5 tbsp almond butter.
Meal 3: 40g Protein shake and 1.5tbsp of almond butter.
Meal 4: Chicken breast and 1.5 tbsp of PB.
Meal 5: 40g Protein shake and 1.5tbsp of almond butter.

Shoulders:

DB Presses: 70X12, 80X8, 80X10
Side lateral raises: 25X12, 35X12, 45X8
DB Shrugs: 80X12, 80X12, 80X12
Rear delt machine: 120X12, 120X12, 120X12
barbell pullups: 50X12, 80X12
Front delt raises: 25X6, 35X6

[JonnyO]

Important question!!!

My cycle will be coming to and end in about 10 days! I would like to stay on this diet. Should I get a few more weeks worth of gear or should I just stop the gear and stay on the diet? I can obviously still run clen/ECA if I do come off. Anyways let me know your opinions.

Note: my cycle is ending shorter than i thought due to dropping a bottle of profina with about 6-7 shots left in it which is about 2 weeks.

If say stay on if your making progress still bro, but if you think you kind of reached a plateau, coming off now might be a good idea. Sorry I forgotten if your trying to cut up or add mass here?

[daande]

If say stay on if your making progress still bro, but if you think you kind of reached a plateau, coming off now might be a good idea. Sorry I forgotten if your trying to cut up or add mass here?

Cut up. I am current on test prop tren ace and var. I wanna get off the tren due to hair loss was thinking maybe of getting 1 bottle of test prop and something else any suggestions?

[L3]

i would stick with the prop and up the var to compensate for the dropping of tren...

some constructive criticism dunno if its the angle of the pics but looks like your bis/tris are way more jacked than your delts

if you think you hit a plateau you should do some cardio (i am not sure if you are currently doing any) as unplesant as it may be

keep up the good work!

[daande]

i would stick with the prop and up the var to compensate for the dropping of tren...

some constructive criticism dunno if its the angle of the pics but looks like your bis/tris are way more jacked than your delts

if you think you hit a plateau you should do some cardio (i am not sure if you are currently doing any) as unplesant as it may be

keep up the good work!

I do have big bi's and tris and I am trying to get bigger shoulders. I was thinking of sticking with prop and adding in something like winny? Would you do injectable or oral winny? How much ED?

[L3]

I was thinking of sticking with prop and adding in something like winny? Would you do injectable or oral winny? How much ED?

if you had done some reading about winstrol you would realize that it would do diddly squat @ your bf% and would just mess around with your joints

i would do 60-100 var instead + the prop

i have noticed a lot more growth in my delts since i started going high sets/high reps/low weight.
- seated L laterals
- BB front delt raises
- seated military press

every set is done to faliure, rest pausing, and static holds at the end to bring the tears to your eyes

[daande]

Right now I am on 50mg prop ED 50mg tren ED and 75mg VAR ED. So You think I should keep running prop at 50mg ED and VAR at 100mg ED?

[L3]

Right now I am on 50mg prop ED 50mg tren ED and 75mg VAR ED. So You think I should keep running prop at 50mg ED and VAR at 100mg ED?

hmm well youre on a pretty hefty dose of var already, i dont think going to 100 is going to make that much of a difference.

you could also LOWER the var dose (up the test by 25mg ED) and extend the the cycle until you reach a look (bf%) that you are happy with.

FYI bro, im far from a professional and have not been in the game for very long. take my advice with a grain of salt, as you have access to the same information i have, i am just pressenting you with my conclusions.

drugs are bad mmkay :flagC

[JonnyO]

Bump the prop to 200mg EOD and can stick with the Var dose your at. I wouldnt add in anything else at this point, if you want to get leaner make the right changes to your diet/training/cardio because thats really whats going to push you into burning more fat.

Also how long have you been running this cycle for?

[daande]

3 Months about....But I wasnt on tren and I was "bulking" at first. I just added the tren 40 days or so ago. I am only on right now to help me maintain my muscle mass. Also, I have upped my cardio as of today lol. I am going to attempt to do 30-45 minutes of walking ED. keeping my heart rate at 120-125. Anyways, I am thinking of running test prop at 150mg EOD and epistane at 30mg ED for the month of august with some T3 and HCG. Do you think this will be enough gear to maintain my muscle? Also, I will be staying on the keto diet and upping my cardio.

[daande]

Day 26:

Meal 1: 40g Protein Shake and 1.5tbsp almond butter.
30 minutes walking
Workout: Chest
15 minutes walking
Meal 2: 40g Protein Shake and 1.5tbsp almond butter.
Meal 3: Cheat meal - Jack astors nachos with chicken and a smokey jacks burger. (I know this isnt meal 6 but what can you do).

Chest Workout:

Incline Bench: 135X12, 225X8, 235X5
Decline Bench: 145X12, 225X8
Cable flies: 30X12, 20X12, 20X12
Pec Deck: 100X12, 140X12, 160X12, 160X12

[daande]

Day 27:

Meal 1: 40g Protein shake and 1.5tbsp of almond butter and a green tea.
45 minutes of walking followed by an ab workout
Meal 2: 8oz of chicken and 1.5tbsp of almond butter.
Meal 3: 40g Protein shake and 1.5tbsp of almond butter.

[daande]

Day 28:

Meal 1: 4 whole omega-3 eggs.
Meal 2: 5oz of chicken and 11 pieces of shrimp and 1.5 tbsp of almond butter.
Meal 3: 7oz of steak and a salad.
Meal 4: 40g protein shake and 1.5tbsp of almond butter.
Meal 5: 40g protein shake and 1.5tbsp of almond butter.

Note: I have stayed around 210 for about a week now. However I am looking leaner but my strength keeps going up...I am thinking this is from the tren! I benched 225X8 reps they other day on incline bench and I have NEVER done that before.

[daande]

Day 29:

Had some green tea and 24mg of ephedrine before the gym.
Did 40 minutes of walking on an incline burned around 350 calories. And then a leg workout.
Meal 1: 40g Protein shake with 1.5tbsp of almond butter.
Meal 2: 4 whole omega-3 eggs and 4 egg whites.
Meal 3: 40g Protein shake with 1.5tbsp of almond butter.
45 minutes of walking on an incline.
Meal 4: 7oz chicken breast and 2Tbsp of PB.
Meal 5: 2 4oz fillet minions and a small green salad....I found some dressing that is a greek dressing that has 1g of carbs per 1tbsp. very good stuff.
Meal 6: 40g Protein shake and 1.5tbsp of almond butter.

So after walking my legworkout was pretty shitty:

Leg Workout:
Leg extensions: 160X12, 200X12, 220X12
Hamstring curls: 100X12, 120X12, 130X8
Calve raises: 120X12, 135X12, 135X12

[JonnyO]

So after walking my legworkout was pretty shitty:

Leg Workout:
Leg extensions: 160X12, 200X12, 220X12
Hamstring curls: 100X12, 120X12, 130X8
Calve raises: 120X12, 135X12, 135X12

LOL, yeah I'd say so! What you just too tired or something? Gotta do the squats man if anything just squats.

[daande]

LOL, yeah I'd say so! What you just too tired or something? Gotta do the squats man if anything just squats.

Ive stayed away from squats because I was getting the worst back pumps my massage therapist told me to switch to leg presses I know they arent as effective but whatever. Anyways, I think it was because I woke up and took 24mg of ephedrine with a green tea then went to the gym and did the cardio then the leg workout right after without any food!

[daande]

Day 30:

Woke up drank a green tea and took 20mcg of clen.
Did 45 minutes of cardio followed by 2 ab workouts.
Meal 1: 40g Protein shake and 1.5 tbsp of almond butter and 1 serving of metamucil.
Meal 2: 4 whole Omega-3 Eggs + 4 additional whites.
Meal 3: 8oz of chicken and a green salad with 1 tbsp of this greek dressing which is just basically olive oil/lemon juice/oregano.
Back workout followed by 20 minutes of walking (I could not do 45 like I intended I was dead tired)
Meal 4: 6oz steak and 6oz lobster tail and a salad (this was at a restaurnt for my bday dinner, ate as clean as possible)
Meal 5: 40g Protein shake and 1.5 tbsp of almond butter
Meal 6: 3 whole Omega-3 Eggs + 4 additional whites and 1 serving of metamucil.

Back workout (I really pushed myself):

Deadlifts: 135X12, 225X12, 315X8, 315X3 (last set I could not hold onto the weight I forgot my straps so I said enough of this haha)
Bent Over DB rows: 95X12, 100X12, 100X12
Wide-Grip lat pulldowns: 120X12, 140X12, 160X8
V-Bar pulldowns: 100X12, 120X12, 140X8
Rope pulls: 90X12, 100X12, X110X12 (I felt like I was really working my upper back with these)

[daande]

Day 31:

Weighed 211 at the gym today this was after eating 2 meals and not in the morning so I could assuming I really am 209.

Woke up took 40mcg of clen.
Meal 1: 40g Protein shake and 1.5tbsp of almond butter and 1 serving of metamucil. (Note: I decided not to do cardio on an empty stomach today as I am extremely tired.)
Meal 2: 8oz of Chicken and 1 cup of cucumbers and a green tea with 2 tea bags.
Workout: Shoulders followed by 45 minutes of walking on an incline heartrate steady at 130.
Meal 3: 40g Protein shake and 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 4: 8oz striploin steak and a green salad.
Meal 5: 4 Whole Omega-3 Eggs and 4 Egg Whites.
Meal 6: 40g Protein shake and 1 tbsp of almond butter.

Workout:

DB Shoulder presses: 75X12, 80X12, 90X8, 90X5
one arm side laterall raises: 45X12, 60X8, 60X7
bent over rear shoulder raises: 25X12, 30X12, 30X8
DB Shrugs: 90X8, 60X12, 60X12
DB pullups: 35X12, 45X12, 45X12
1 ab workout

[natenator]

Ive stayed away from squats because I was getting the worst back pumps my massage therapist told me to switch to leg presses I know they arent as effective but whatever. Anyways, I think it was because I woke up and took 24mg of ephedrine with a green tea then went to the gym and did the cardio then the leg workout right after without any food!
then you aren't squatting correctly.

But that said, then why aren't you doing front squats? Not nearly as tough on the lower back and still great quad focus.

Alternatively do squats in a smith machine which will place full emphasis on the target muscles.

[daande]

then you aren't squatting correctly.

But that said, then why aren't you doing front squats? Not nearly as tough on the lower back and still great quad focus.

Alternatively do squats in a smith machine which will place full emphasis on the target muscles.

I was taking time off squats and deadlifts because I semi hurt my lower back doing really heavy deadlifts. As in my lower back had 2 really big knots in them. I did deadlifts yesterday for the first time in 3 weeks. I am going to attempt squats this week.

[natenator]

I was taking time off squats and deadlifts because I semi hurt my lower back doing really heavy deadlifts. As in my lower back had 2 really big knots in them. I did deadlifts yesterday for the first time in 3 weeks. I am going to attempt squats this week.
start with fronts in my opinion. Easier on the back but hard everywhere else lol

[daande]

start with fronts in my opinion. Easier on the back but hard everywhere else lol

I am just going to go light. I dont want my legs any bigger anyways I hate having to buy a size 36-38 jean just so my thighs will fit in them lol. And then I have to wear a belt really tight to hold it up on my waste haha.

[daande]

Day 32:

Green Tea with 2 bags and 20mcg of clen followed by a 45 Minutes of walk on an incline.
Meal 1: 40g Protein Shake followed by 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 2: 4 Whole Omega-3 Eggs and 4 whites and a coffee (yes I started drinking coffee again as of yesterday due to being extremely tired)
Workout: Biceps and triceps followed by 20 minutes of cardio on the treadmill.
Meal 3: 40g of Protein and 1.5tbsp of almond butter.
Meal 4: 6oz beef tenderloin 8 shrimp and a spinach salad with 2 tbsp of greek dressing.
Meal 5: 40g Protein Shake and 1tbsp of almond butter.
Meal 6: Chicken breast and a spinach salad.

Bicep Workout:

Skull crushers: 85X12, 105X12, 105X12
DB Curls: 50X12, 60X6, 60X5
Close grip: 135X12, 185X10, 190X6
Machine Curls: 45X12, 90X8, 90X6
Tricep pull downs: 90X12, 125X12, 165X6
Different machine curls: 25X12, 35X12, 55X8

[Mastagon]

I am just going to go light. I dont want my legs any bigger anyways I hate having to buy a size 36-38 jean just so my thighs will fit in them lol. And then I have to wear a belt really tight to hold it up on my waste haha.

I don't know about anyone else, but I get excited at the idea that my legs won't fit in my pants

[daande]

I don't know about anyone else, but I get excited at the idea that my legs won't fit in my pants

lol I bet alot of people are...I hate it! Id rather have smaller shredded out legs than big ass bulky ones.

[natenator]

lol I bet alot of people are...I hate it! Id rather have smaller shredded out legs than big ass bulky ones.
and you think training them hard and heavy while in a caloric deficit and doing cardio is going to make them bigger?

[daande]

and you think training them hard and heavy while in a caloric deficit and doing cardio is going to make them bigger?

No I have been training them heavy just not doing squats..I am going to attempt to do squats this week. I just dont wanna jump back into doing 225 for 8 reps deep right away.

[natenator]

No I have been training them heavy just not doing squats..I am going to attempt to do squats this week. I just dont wanna jump back into doing 225 for 8 reps deep right away.
225 for 8 is considered heavy?

Your on sauce???

[daande]

225 for 8 is considered heavy?

Your on sauce???

haha I dont do bitch squats that I see most people doing where they go to 90 degrees or less. I literally go down to the floor. But I also dont really train my legs super heavy on squats due to not wanting them to get bigger even when im "bulking" and this is my first cycle.

[JonnyO]

225 for 8 is considered heavy?

Your on sauce???

Have to remember bro not everyone can call what you consider heavy, their heavy. Its relative here, if 225 is heavy for him and he's making progress he wants them he's not doing anything wrong so no need to try to knock him on it.

[daande]

Have to remember bro not everyone can call what you consider heavy, their heavy. Its relative here, if 225 is heavy for him and he's making progress he wants them he's not doing anything wrong so no need to try to knock him on it.

I have genetically BIG legs when I first started training I could do 315 for 5-6 reps after about a year of working out naturally....If I wanted big ass legs I would be able to get them I just don't want them. I want shredded out legs that fit into a size 34-36 jean lol. Also, Thanks johnny.

[wolverine]

Looks like your making great progress brother, keep up the good work..... oh,and I want to see some freaky wheels on ya!!!! lol!! squat till ya drop!!

[daande]

Looks like your making great progress brother, keep up the good work..... oh,and I want to see some freaky wheels on ya!!!! lol!! squat till ya drop!!

They arent freaky they are just BIG and BULKY! Im going to get someone to take pics of me flexing ASAP..

[JonnyO]

I have genetically BIG legs when I first started training I could do 315 for 5-6 reps after about a year of working out naturally....If I wanted big ass legs I would be able to get them I just don't want them. I want shredded out legs that fit into a size 34-36 jean lol. Also, Thanks johnny.

No problem...one suggestion then, do walking lunges on leg day too.

[daande]

No problem...one suggestion then, do walking lunges on leg day too.

Yes...When I was lean bulking I was doing walking lunges...Next leg day I am going to try and go ****ing mental and do a bunch of stuff I havent done in awhile.

[wolverine]

Leg extensions dude, this will bring out the heads in the quads bigtime. point toes in different directions for the ultimate isolation.

[daande]

Leg extensions dude, this will bring out the heads in the quads bigtime. point toes in different directions for the ultimate isolation.

I do them...The definition will come when I drop a few more bf %.

[Skyblob]

I am just going to go light. I dont want my legs any bigger anyways I hate having to buy a size 36-38 jean just so my thighs will fit in them lol. And then I have to wear a belt really tight to hold it up on my waste haha.

Lool i feel you here bro :P same genes . Immense wheels when i train em, i had to stop cause i wasnt sure enough to do bodybuilding and i like to wear diesel and D&G and fashion jeans .. but now im sure i wanna bodybuilding so ill have to sacrifice those high brands :P

[natenator]

Have to remember bro not everyone can call what you consider heavy, their heavy. Its relative here, if 225 is heavy for him and he's making progress he wants them he's not doing anything wrong so no need to try to knock him on it.
yeah I know. My bad. I guess I come from the school of thought that one should be able to hit certain strength numbers in the bech, squat, deadlift before jumping on gear and 225 just seemed like a weak number to be hitting the sauce a little early.

No offence intended...

[daande]

yeah I know. My bad. I guess I come from the school of thought that one should be able to hit certain strength numbers in the bech, squat, deadlift before jumping on gear and 225 just seemed like a weak number to be hitting the sauce a little early.

No offence intended...

If I kept doing super heavy legs like I used to I would be squatting like 400 pounds....I am not looking to be a pro bodybuilder or even compete at this point in time. I am looking to look a certain way. I don't take offense from anything said here...Its a forum if I took personal offense to what people on the internet had to say I wouldnt have created this log in the first place.. I created this log to track my own progress, possibly help motivate other people and myself, and mostly to get advice and to get criticized.

[daande]

Day 33:

Meal 1: 40g Protein shake and 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 2: 4 Whole Omega-3 Eggs and 4 Whites.
Workout: Chest Followed by 45 minutes of walking on an incline.
Meal 3: 40g Protein shake and 1.5tbsp of almond butter.
Meal 4: 6oz of beef tenderloin and 8 shrimp and 1 cup of baby spinach with 2 tbsp of greek dressing (oil/lemon juice/oregano/plus some other random spices).
Meal 5: 40g Shake with 1.5tbsp of almond butter.
Meal 6: 1/2 a chicken breast 1/2 baby spinach.
Meal 7: 30g Protein Bar 5g of carbs (I know I know).

Chest Workout:

Bench Press: 135X12, 225X10, 275X5
Incline DB Press: 70X12, 90X6, 90X5
Incline Flies: 25X12, 35X12, 40X8
Pec Deck: 80X12, 100X12, 120X12
Dips: 1 set of bodyweightX12

[daande]

Day 34:

Note: Tonight me and a bunch of friends are going out to celebrate my bday I will be drinking...However, I am going to keep the carbs out of the booze. Also, I am having my high carb cheat meal tonight...

Meal 1: 40g Protein shake and 1.5tbsp of almond butter 1 serving of metamucil.
Meal 2: 4 Omega-3 Egg Whites and 4 Whites.
Meal 3: Refeed meal went to turtle jacks and went to town...12oz burger, spinach dip, and a brownie and vanilla sunday lol
Got really drunk for my bday celebration all no carb stuff
Meal 4: Protein bar atleast I was able not to eat something like street meat.

[daande]

Day 35:

Recovering from last night is rough.

Meal 1: Was so hung over I ate carbs for breakfast.
Meal 2: Steak and 8 shrimp.
Meal 3: 40g Protein shake and 1.5 tbsp of almond butter.
Meal 4: Chicken breast and spinach.
Meal 5: Protein Shake and 1.5tbsp of almond butter.

[daande]

Day 36:

Note: I am weak as **** from drinking on my bday saturday.....

30 Minutes of walking on an empty stomach kept it lower because I plan to work legs later today
Meal 1: 40g Protein shake and 1.5tbsp of PB
Meal 2: 4 Whole Omega-3 Eggs and 4 Whites.
Meal 3: 8oz Chicken and a baby spinach salad.
Workout: Legs
Meal 4: 40g Protein Shake and 1.5tbsp of PB.
Meal 5: 8oz striploin steak and 1 cup of green beans.
Meal 6: 40g Protein Shake and 1tbsp of PB.

Leg Workout:

Deep Squats: 135X8, 225X8, 225X8
Leg extensions: 240X8, 280X8, 300X7
Straight leg deadlifts: 135X8, 185X8, 205X8
Calve raises: 120X8, 120X8, 120X8
hamstring curls: 120X8, 130X8, 140X5
Seated calve raises: 90X12, 90X12, 90X12

[daande]

Day 37:

35 MInutes of walking on an empty stomach.
Meal 1: 40g Protein shake and 1.5tbsp of PB and 1.5tbsp of phyllium husks.
Meal 2: 4 Whole Omega-3 Eggs and 4 Whites.
Meal 3: 8oz of chicken and 1 cup of baby spinach salad with 2tbsp of greek dressing.
Workout: Back followed by 20 minutes of walking on an incline.
Meal 4: 7oz of striploin steak and 1 cup of baby spinach with 2tbsp of greek dressing.
Meal 5: 40g protein shake and 1.5tbsp of PB and 1 serving of metamucil.
Meal 6: 40g Protein shake and 1tbsp of PB.

Back Workout:

Bent over DB Rows: 80X12, 100X8, 100X8
widegrip pulldowns: 120X12, 160X8, 160X8
Bent over V-Bar Rows: 130X12, 140X8, 140X8
V-Bar cable rows: 120X12, 140X8, 140X8

[gsxr750]

Cut out all the boozing and cheating man!! Stay strict, if you do you'll finally get into ketosis.. that's when you'll see the HUGE changes :)

What's your weight today? Take a pic of scale this is the weight police

[daande]

Cut out all the boozing and cheating man!! Stay strict, if you do you'll finally get into ketosis.. that's when you'll see the HUGE changes :)

What's your weight today? Take a pic of scale this is the weight police

Cheat meals happen once per week and you are supposed to have them. Also, I hadnt boozed in abit. It was for my bday.

[gsxr750]

I understand the concepts of the keto diet..

You said you got drunk all weekend like 3 weeks ago didn't you?!

17th you ate nachos hamburgers
Carb protein bars..
21st restuarant again
25th got drunk again, burgers spinach dip, brownies
26th ate carbs in the morning because you were hung over

Stuff like that is just going to set you back months!

I'm not trying to attack you man i'm just trying to help you reach your goals. You will only get so far if you continue like this. This is not a keto diet!! Plus you're on steroids, you should be more careful about what you're eating and drinking!

[daande]

17th you ate nachos hamburgers - Cheat meal
Carb protein bars.. - only 5g of carbs per bar I am trying not to eat them..I only do so when I absolutely have to.
21st restuarant again - Not a cheat meal small steak small lobster tail green salad
25th got drunk again, burgers spinach dip, brownies - Cheat meal
26th ate carbs in the morning because you were hung over - I had to haha

I am eating very clean I think...I know the booze is a no no but it was my bday...

Anyways, I understand you are just trying to help.

[gsxr750]

Happy late bday btw, hope the babes like your new look :)

[daande]

Happy late bday btw, hope the babes like your new look :)

Haha thanks alot! And ya its defiantly a huge difference.

[daande]

Day 38:

Meal 1: 4 Omega-3 Eggs and 4 Whites.
Meal 2: 40g Protein shake with 7g of raw phsyillium fibre husk and 1.5tbsp PB
Meal 3: 8oz Chicken Breast and 1 cup of baby spinach.
Meal 4: 40g Protein shake and 1.5tbsp PB.
Meal 5: 8oz Striploin Steak and 1 cup of baby spinach.
Meal 6: 40g Protein shake 1tbsp of PB and 1 serving of metamucil.

So busy today could not make time for the gym pretty brutal.

[natenator]

I understand the concepts of the keto diet..

You said you got drunk all weekend like 3 weeks ago didn't you?!

17th you ate nachos hamburgers
Carb protein bars..
21st restuarant again
25th got drunk again, burgers spinach dip, brownies
26th ate carbs in the morning because you were hung over

Stuff like that is just going to set you back months!

I'm not trying to attack you man i'm just trying to help you reach your goals. You will only get so far if you continue like this. This is not a keto diet!! Plus you're on steroids, you should be more careful about what you're eating and drinking!
listen to this guy. His before and after pics prove he knew what he was doing and was STRICT.

If you are going to put the time and effort in at the gym, etc why not make sure the same effort is being made in your nutrition? Afterall, nutrition is 90% of this game...

[daande]

listen to this guy. His before and after pics prove he knew what he was doing and was STRICT.

If you are going to put the time and effort in at the gym, etc why not make sure the same effort is being made in your nutrition? Afterall, nutrition is 90% of this game...

I know I know the only stumble here was my bday...its not like I did not know I shouldnt have done it.

[natenator]

if you can afford it, pick up Fiberlyze from Praetorian. It's a godsend and the best fiber product on the market in my opinion - I've tried pretty much all of them.

[daande]

if you can afford it, pick up Fiberlyze from Praetorian. It's a godsend and the best fiber product on the market in my opinion - I've tried pretty much all of them.

Ive ordered it just waiting for it to come in.

[natenator]

Ive ordered it just waiting for it to come in.
good stuff. You'll be happy (and regular lol)

[daande]

good stuff. You'll be happy (and regular lol)

lol ya.

[daande]

Day 39:

Weighed in at 209 today..However that was after drinking 1L of water. So I would assume I am abit lighter directly in the morning...Apparently 1L of water weighs 2.2 pounds or 1kg.

Workout: Chest followed by 35 minutes of walking on an incline
Meal 1: 40g Protein shake 1.5tbsp PB and 1 serving of metamucil.
Meal 2: 4 Whole Omega-3 Eggs and 4 Whites.
Meal 3: 40g Protein shake 1.5tbsp PB.
Meal 4: 7oz striploin steak and 1 cup of baby spinach with 2tbsp of greek dressing.
Meal 5: 8oz chicken and 1 cup of baby spinach with 2tbsp of greek dressing.
Meal 6: 40g Protein shake and 1tbsp of almond butter and 1 serving of metamucil.

Chest Workout:
Incline DB Press: 50X12, 80X10, 90X10, 95X10
Incline Flies: 30X12, 40X8, 40X8
Hammer Press: 110X12, 180X12, 230X8
Cable flies: 40X12, 50X12, 60X8
Dip Machine: 140X12, 230X12, 250X12, 250X12, 90X12
3 sets of some ab workout.

[natenator]

dude you should be eating before weight training. Doing it on an empty stomach is not a good idea.

[daande]

dude you should be eating before weight training. Doing it on an empty stomach is not a good idea.

I dont have time until after next friday because of exams I can only hit the gym once a day. So I want to do cardio on an empty stomach so I feel this is my best option. Also, I had a really good workout today. I literally hammered Meal 1 asap and about 1 hour later ate meal 2. I feel good right now.

[natenator]

lots of guys do cardio after weights and come in super peeled for competition. Hitting a meal then training an hour later + cardio is just fine.

[daande]

lots of guys do cardio after weights and come in super peeled for competition. Hitting a meal then training an hour later + cardio is just fine.

Okay would you suggest eating the eggs as meal 1 tomorrow and then working out + cardio 1 hour later then? Or a shake?

[natenator]

Okay would you suggest eating the eggs as meal 1 tomorrow and then working out + cardio 1 hour later then? Or a shake?
the meals as I understand it are interchangeable. Hit the eggs for meal 1, workout+ cardio an hour later then after done training hit meal 2.

My training sessions generally last 2 hours thats why I go an hour later. I try to keep meal spacing 3 hours between so if yours only take hour and a half then wait an hour and a half then workout.

[daande]

the meals as I understand it are interchangeable. Hit the eggs for meal 1, workout+ cardio an hour later then after done training hit meal 2.

My training sessions generally last 2 hours thats why I go an hour later. I try to keep meal spacing 3 hours between so if yours only take hour and a half then wait an hour and a half then workout.

Okay thanks.

[wolverine]

This is good advice Nate!!

[daande]

Day 40:

This is when the magic happens...Started some T3 today going to take 25mcg a day this week splitting the tabs in half. Still on clen and 75mg of test prop a day and 50mg of var a day until my supply of var runs out.

Note: I weighed myself today and apparently I am 204 pounds after Meal 1 on a different scale than normal though.

Meal 1: 4 Whole Omega-3 Eggs and 4 whites.
Workout: Arms Abs and 45 minutes on the treadmill.
Meal 2: 40g Protein Shake and 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 3: CHEAT MEAL: burger, nachos, apple pie
Meal 4: 40g Protein shake and 1.5tbsp of PB.
Meal 5: 40g Protein shake and 1.5tbsp of Almond butter and 1 serving of metamucil.
Meal 6:

Arms Abs Workout:
Hammer curls: 50X8, 60X8, 60X5
Skull crushers: 75X12, 95X12, 95X12
Straight bar curls: 50X12, 80X8, 80X8
Overhead 1 arm tricep extensions: 30X12, 40X8, 40X8
Floor tricep presses: 135X12, 185X12, 185X8
incline DB curls: 25X12
bent over hanging curls: 25X12,30X8, 30X6
Cable tricep pulldowns: 80X12, 80X12

3 ab workouts for 3 sets of 12.

[daande]

Day 41:

Workout: Shoulders and 30 minutes of cardio
Meal 1: 40g Protein shake 1.5tbsp of almond butter and 1 serving of metamucil.
Meal 2: 4 Whole Omega-3 Eggs and 4 Whites.
Meal 3: 40g Protein shake.
Meal 4: 8oz chicken with 1cup of baby spinach.
Meal 5: 7oz of salmon with 2oz of chicken and 4 shrimp and 1 cup of baby spinach.
Meal 6: 40g Protein shake and 1tbsp of almond butter and 1 serving of metamucil.

Shoulders Workout:

DB Presses: 80X12, 90X8, 90X7
Side Lateral raises: 25X12, 30X12
1 arm side lateral raises: 50X8
front raises: 25X12, 30X12
rear lateral raises: 25x12, 25X12, 25X12
DB Shrugs: 85X12, 85X12, 85X12
Upright Rows: 85X12, 85X12, 85X12

[daande]

Day 42:

Meal 1: 4 Whole Omega-3 Eggs and 4 Whites.
Workout: Legs and 45 minutes of cardio.
Meal 2: 40g Protein Shake and 1 serving of phyllium fibre husks and 1.5tbsp of almond butter.
Meal 3: 7oz of steak and 1 cup of baby spinach 2tbsp of greek dressing.
Meal 4: 40g Protein shake and 1.5tbsp of PB.
Meal 5: 7oz of chicken and 1 cup of baby spinach 2tbsp of greek dressing.
Meal 6: 40g Protein shake and 1tbsp of PB and 1 serving of fiber husks.

Leg Workout:
Squats: 135X8, 225X8, 225X5
Leg extensions: 240X12, 260X8, 300X8
seated Calve Raises 1-leg: 45X8, 45X10, 45X12
Hamstring curls: 80X12, 100X8, 120X8

[daande]

Progress Pics:

Day 34 July 25 2009:

http://img442.imageshack.us/img442/1797/noflex.jpg

http://img99.imageshack.us/img99/8756/flexn.jpg

Day 40 July 31 2009:

http://img145.imageshack.us/img145/1797/noflex.jpg

http://img201.imageshack.us/img201/4449/flex.jpg

[daande]

For Reference here is Day 2 (left) and Day 40 (right):

http://img44.imageshack.us/img44/2053/noflexover39daysprogres.jpg

[wolverine]

Nice work man, fat lose is substantial, especially around your waist and pecs and I can really notice the shoulders starting to take shape, rounding out the delts nicely, photo's do no justice to the transformation, I'm sure you looh way better in person, keep up the good work, you will start to notice it bigtime at week 7 through 8, doing good bro!!

[daande]

Nice work man, fat lose is substantial, especially around your waist and pecs and I can really notice the shoulders starting to take shape, rounding out the delts nicely, photo's do no justice to the transformation, I'm sure you looh way better in person, keep up the good work, you will start to notice it bigtime at week 7 through 8, doing good bro!!

Ya the pics dont show off cuts at all. I need to find my damn ****ing powercord for my real digital camera I think my **** ex gf has it and I dont want to see her or talk to her I would rather drop $150 on a new cam. Anyways I am hoping things start moving along now that I have added in T3 on friday.

[wolverine]

I found when I did T-3's I always had a metallic taste in my mouth and my gut ****ing killed me, I never felt right at all, I find clen worked better and with T-3 you are really ****ing with your endo system, be careful bro I hated the stuff.!!

[daande]

I found when I did T-3's I always had a metallic taste in my mouth and my gut ****ing killed me, I never felt right at all, I find clen worked better and with T-3 you are really ****ing with your endo system, be careful bro I hated the stuff.!!

So far I feel fine...If I start feeling shitty I will lower the dose forsure.

[daande]

Day 43:

Meal 1: 4 Omega-3 Eggs and 4 Whites.
Workout: Back followed by 45 minutes of walking on an incline.
Meal 2: 40g Protein shake 1 serving of fiber husks and 1.5 tbsp of almond butter.
Meal 3: 40g Protein shake with 1.5tbsp of almond butter.
Meal 4: 8oz steak (cut off fat around it) and 1 cup of lettuce with some greek dressing.
Meal 5: 7oz of chicken and 1 cup of baby spinach and 1tbsp of homemade greek dressing! (I made my own instead of using the store bought junk)
Meal 6: 40g Protein shake with 1tbsp of PB and 1 serving of fibre husks.

Back Workout:

Bent over DB Rows: 85X12, 100X8, 100X8
Widegrip pulldowns: 120X8, 135X8, 135X8
V-Bar rows: 120X12, 150X8, 180X8
Bent over rope rows: 90X5, 75X8, 75X8 (Note: Similar to what Ron Partlow does in this vid: http://www.youtube.com/watch?v=Ckb0LODfso4 @ 7 minutes in except instead of being on an incline I just really bent forward on the cable row bench)
Machine wide grip chinups: 90X12, 140X8, 180X8

[gsxr750]

Good 6 week progress man! Your traps are alot bigger too. You're probably around 17-19%BF @ 204.. i'd estimate you'll be '6pack lean' around 175-180lbs. Good work!

[daande]

Good 6 week progress man! Your traps are alot bigger too. You're probably around 17-19%BF @ 204.. i'd estimate you'll be '6pack lean' around 175-180lbs. Good work!

When I said 204 it was on a different scale that usual. The one I always use today I was 207 on after eating 1 meal. Anyways, I was hoping 180-185 having a 6pack hopefully these T3's start shredding weight off me haha.

[gsxr750]

Good stuff man. Consider buying a quality skin cream and start applying it now..especially around belly button. As you lose more weight you will get a little droopy around there it should help a bit

[daande]

Good stuff man. Consider buying a quality skin cream and start applying it now..especially around belly button. As you lose more weight you will get a little droopy around there it should help a bit

It is droopy now lol. I have been applying this Vaseline cream with cocoa butter all over my body after I shower everyday. Have any recommendations for what type of cream?

[daande]

Day 44:

Upping T3 to 50mcg today. Most likey will not up clen it is currently sitting at 60mcg a day. The reason being is it is final exams right now and I am drinking so much caffeine as it is I dont want to have a heart attack!

Meal 1: 4 Whole Omega-3 eggs and 4 Whites.
Workout: Chest and 30 minutes of walking on an incline. (I forgot my headphones at home and I couldnt deal with the gym music).
Meal 2: 40g Protein shake and 1 serving of fibre husks and 1.5 tbsp of PB.
Meal 3: 8oz of chicken and 1 cup of baby spinach with 1.5tbsp of homemade greek dressing.
Meal 4: 40g Protein shake and 1.5tbsp of PB.
Meal 5: 8oz of Beef tenderloin and 1 cup of baby spinach with 1.5tbsp of homemade greek dressing.
Meal 6: 40g Protein shake and 1tbsp of PB and 1 serving of fiber husks.

Chest Workout:

Incline DB Presses: 45X12, 80X12, 90X10, 90X8
Seated machine dips: 90X12, 180X12, 270X8, 270X8
Incline flies: 30X12, 35X12, 40X8
Hammer presses: 90X12, 180X12, 230X8, 230X8
Cable flies: 25X12, 30X10, 35X8
Pull Overs: 65X8, 65X8

[natenator]

Day 44:

Upping T3 to 50mcg today. Most likey will not up clen it is currently sitting at 60mcg a day. The reason being is it is final exams right now and I am drinking so much caffeine as it is I dont want to have a heart attack!

Meal 1: 4 Whole Omega-3 eggs and 4 Whites.
Workout: Chest and 45 minutes of walking on an incline.
Meal 2: 40g Protein shake and 1 serving of fibre husks and 1.5 tbsp of PB.
why are you upping T3 so fast?

I started T3 4 weeks ago and am only just at 50mcg now.

[daande]

why are you upping T3 so fast?

I started T3 4 weeks ago and am only just at 50mcg now.

I was gunna do 25mcg adding 12.5mcg every week. Then I was going to do 25mcg upping it by 12.5mcg E4D lol...Now I decided to run it by increasing it by 12.5mcg E2D until I hit 50mcg..I might just keep it at 50mcg...Is this bad? If so I can keep it at 37.5mcg for a few more days since I have only taken 25mcg so far today.

EDIT: I figured since I only have 4 weeks left of prop and I do not want to extend my cycle I would be better off doing a fast rampup and staying at 50-75mcg ED for 1-2 weeks and then do a longer ramp down.

[daande]

Day 45:

Weighed in at 204 today on the same scale I have been using throughout. This was on an empty stomach.

Arm workout and 45 minutes of walking on an incline.
Meal 1: 40g Protein shake and 1 serving of fiber husks and 1.5tbsp of PB.
Meal 2: 2 Omega-3 Whole eggs and 8 egg whites. (Note: Ran out of omega-3 eggs so I added in some extra whites)
Meal 3: 200g of chicken and 1 cup of baby spinach and 2.5tsp of homemade greek dressing.
Meal 4: 40g Protein shake (was at school in an exam forgot to bring PB hahahaha)
Meal 5: 7oz of Beef tenderloin and 1 cup of baby spinach with 1tbsp of homemade greek dressing.
Meal 6: 40g Protein shake with 1tbsp of almond butter.

Arm Workout:

Straight bar curls: 80X12, 100X8, 100X8
Overhead tricep presses: 60X12, 95X10, 95X10
Hammer curls: 45X12, 60X6, 60X6
1 arm overhead tricep extensions: 25X12, 30X12, 30X12
Closegrip bench: 135X12, 185X8, 185X7
DB hammer curls on a preecher bench: 25x12, 30X8, 35X8
Rope Tricep pulldowns: 60X12, 80X10, 80X8
machine curls: 25X12, 30X12

[daande]

Day 46:

Weighed in at 204 today again but this was directly after eating Meal 1 and a coffee.

Meal 1: 3 Whole omega-3 eggs and 6 whites.
Workout: Shoulders and 15 minutes of cardio (super busy with an studying today could not do a full 45)
Meal 2: 40g Protein Shake and 1 serving of fiber husks and 1.5tbsp of almond butter.
Meal 3: 8oz of chicken and 1 cup of baby spinach and 2 tbsp of homemade greek dressing.
Meal 4: 40g Protein Shake 1.5 tbsp of almond butter.
Meal 5: 7oz of beef tenderloin and 1 cup of babyspinach with 2tbsp of greek dressing (homemade)
Meal 6: 40g Protein Shake 1bsp of PB and 1 serving of fiber husks.

[daande]

Day 47:

Meal 1: 3 Whole Omega-3 Eggs and 6 Whites.
Workout: Legs and 15 minutes of cardio (last exam tonight will be able to increase cardio tomorrow)
Meal 2: 40g Protein Shake and 1 serving of fiber husks and 1.5tbsp of almond butter.
Meal 3: 8oz chicken breast and 1 cup of salad with 2 tbsp of greek dressing.
Meal 4: 40g Protein shake and 1.5tbsp of almond butter.
Meal 5: 5oz steak with 8 shrimp and 1 cup of baby spinach and 1.5tbsp of greek dressing.
Meal 6: 40g Protein Shake with 1 serving of fiber husks and 1tbsp of PB.

(NOTE: Due to exams I did not have time to record workouts for days 46, 47)

[daande]

Day 48:

Meal 1: 3 Whole Omega-3 Eggs and 6 Whites
Workout: Back and Biceps (Was supposed to be a day off but I wanted to eat a cheat meal and figured I would put the carbs to lagging body parts.
Meal 2: Cheat meal (hamburger, nachos with chicken, and some sunday for dessert)

[natenator]

Day 48:

Meal 1: 3 Whole Omega-3 Eggs and 6 Whites
Workout: Back and Biceps (Was supposed to be a day off but I wanted to eat a cheat meal and figured I would put the carbs to lagging body parts.
Meal 2: Cheat meal (hamburger, nachos with chicken, and some sunday for dessert)
holy fat in the cheatmeal batman!

[daande]

holy fat in the cheatmeal batman!

I literally just got back from that meal. my biceps and back feel pumped the **** out. I already took a shit and I have another one brewing hard hahaha. I will most likey shit it all right out of me.

[natenator]

I literally just got back from that meal. my biceps and back feel pumped the **** out. I already took a shit and I have another one brewing hard hahaha. I will most likey shit it all right out of me.
cheat meal on keto is supposed to be as low fat as possible.

[daande]

cheat meal on keto is supposed to be as low fat as possible.

I did not know this. I thought I basically had 45-60 minutes to eat whatever I wanted.

[natenator]

I did not know this. I thought I basically had 45-60 minutes to eat whatever I wanted.
No sir. Low fat, super high carbs. It's the carbs you are after and then protein (about 50 grams from a lean source).

[daande]

So basically next cheat meal I should just eat either a burger and fries or some pasta and chicken?

[natenator]

So basically next cheat meal I should just eat either a burger and fries or some pasta and chicken?
my cheat meal tonight it:

mcflurry (on way home from gym)
15-20 4" pancakes
100ml maple syrup + 100ml table syrup (I like a lot of syrup on my pancakes)
a piece of brownie
little bit of ice cream
protein shake

I'd rather a better type of protein but my stomach is soo distended from the first bit that adding a better protein makes it unbearable for me :(

[daande]

my cheat meal tonight it:

mcflurry (on way home from gym)
15-20 4" pancakes
100ml maple syrup + 100ml table syrup (I like a lot of syrup on my pancakes)
a piece of brownie
little bit of ice cream
protein shake

I'd rather a better type of protein but my stomach is soo distended from the first bit that adding a better protein makes it unbearable for me :(

That makes my meal look healthy!

[natenator]

That makes my meal look healthy!
no. al my stuff for the most part is low fat. Pancakes are low fat. The only unhealthy part is the sugar/carbs which is what we're after with a keto diet. I'm supposed to get upwards of 500 grams of carbs. You can't do that with semi clean carbs.. you have to go for the sugar!

[daande]

mcflurry = fat
15-20 4" pancakes = some fat
a piece of brownie = some fat
little bit of ice cream = fat

[natenator]

mcflurry = fat
15-20 4" pancakes = some fat
a piece of brownie = some fat
little bit of ice cream = fat
the mcflury is the only thing with a great amoiunt of fat. pancakes for the entire stack have like 4 grams of fat. Brownie (i make myself) has about 4 grams of fat and ice cream is fat free ice cream.

how much fat do you think was in your burger and nachos? ;)

[daande]

the mcflury is the only thing with a great amoiunt of fat. pancakes for the entire stack have like 4 grams of fat. Brownie (i make myself) has about 4 grams of fat and ice cream is fat free ice cream.

how much fat do you think was in your burger and nachos? ;)

Probably about 100g of fat total haha but I thought I could just pig the **** out basically. I will change it up next time forsure I dont like how I feel anyways after this I actually feel like I am going to die after I eat that. I am glad I am doing this cutting diet right now as after I lean bulk this winter I will be way more prepared for next summer.

[daande]

Day 49:

Meal 1: 8oz of chicken and 1 cup of green salad with 2tbsp greek dressing.
Meal 2: 40g Protein shake and 1.5tbsp of PB.
Meal 3: 7oz Salmon and 8 shrimp.
Meal 4: 40g Protein shake and 1.5tbsp of PB.
Meal 5: 40g Protein shake and 1.5tbsp of almond butter.

[daande]

Day 50:

35 minutes of walking on an incline.
Meal 1: 4 Whole Omega-3 eggs and 2 whites (ran out of whites) 1 serving of raw fiber husks inside the eggs didnt even taste it!
Meal 2: 40g Protein shake 1 serving of metamucil and 1.5tbsp of almond butter.
Meal 3: 7oz chicken breast and 1 cup of baby spinach and 2 tbsp of greek dressing.
Meal 4: 8oz steak with 1 cup of baby spinach and 2tbsp of greek dressing.
Workout: Shoulders and 30 minutes of walking on an incline.
Meal 5: 40g Protein shake 1 serving of fiber husks and 1.5tbsp of almond butter.
Meal 6: 3 Whole Omega-3 eggs and 4 whites.

Shoulder Workout:

DB Presses: 65X12, 80X8, 90X8
Side raises: 25X12, 35X8, 40X8
DB Shrugs: 65X12, 65X12, 90X12, 90X12, 90X12
Rear delt machine: 90X12, 100X12, 110X12
Front raises + Side raises superset: 20X12, 25X8

[daande]

Day 51:

No cardio this morning doing legs today. Going to walk it out after though.
Meal 1: 40g Protein shake and 1.5tbsp of almond butter and 1 serving of fiber husks.
Meal 2: 3 Whole Omega-3 Eggs and 6 whites and 1 serving of fiber husks.
Meal 3: 40g Protein shake and 1.5tbsp of almond butter and 1 server of fiber husks.
Workout: 10 minute walk to the gym then legs then 30 minutes on the treadmill then a 10 minute walk home = sore legs
Meal 4: 8oz beef tenderloin + 1 cup of baby spinach + 2 tbsp of greek dressing.
Meal 5: 7oz chicken breast + 1 cup of baby spinach and 2 tbsp greek dressing.
Meal 6: 40g Protein shake 1 tbsp of almond butter and 1 serving of fiber husks.

Leg Workout:
Squats: 135X12, 225X8, 225X8
Hamstring curls: 100X12, 120X8, 140X8
Leg extensions: 50X12, 100X12, 180X8, 180X4, 100X4
Calve Raises: 90X12, 90X12, 90X12

[daande]

Day 52:

Meal 1: 3 Whole Omega-3 Eggs and 6 Whites.
45 minutes of cardio on an elliptical (at work all the treadmills were in use).
Meal 2: 40g Protein shake with 1.5tbsp of almond butter and 1 server of fiber husks.
Meal 3: 7oz chicken breast with 1 cub of baby spinach and 2tbsp of greek dressing.
Meal 4: 40g Protein shake with 1.5tbsp of almond butter and 1 serving of fiber husks.
Workout: 10 minute walk to the gym + Chest workout + 20 minutes of walking on an incline + 10 minute walk home from the gym.
Meal 5: 7oz Beef tenderloin + 1 cup of baby spinach and 2tbsp of greek dressing.
Meal 6: 40g Protein shake with 1tbsp of almond butter and 1 serving of fiberlyze (thanks p)

Chest Workout:

Flat Bench: 135X12, 225X12, 275X4, 315X1
Incline flies: 30X12, 40X8, 40X8
Incline DB Presses: 80X8
Cable flies: 20X12, 25X12, 30X12
DB Pullovers: 60X12, 80X8, 80X8

[wolfman6328]

hey man, i just saw your cutting cycle for the first time. i just started cutting and have similar stats (5'7'', 225lbs@16%-17%BF) at the moment, although i take a different approach to training.
i just thought id mention, since you are doing low carb cycling that i find whole raw eggs (and lots of em) give me a really good boost of protein and energy and keep me full so i dont have random cravings (i am used to eating 8000cals when bulking, so i am pretty much always hungry when cutting). i eat about 1-2 dozen raw eggs a day, and 0.5-1 kg of cottage cheese for slow release protein.
P.S. If I sound noob-ish, this is because this is one of my first posts.

[daande]

hey man, i just saw your cutting cycle for the first time. i just started cutting and have similar stats (5'7'', 225lbs@16%-17%BF) at the moment, although i take a different approach to training.
i just thought id mention, since you are doing low carb cycling that i find whole raw eggs (and lots of em) give me a really good boost of protein and energy and keep me full so i dont have random cravings (i am used to eating 8000cals when bulking, so i am pretty much always hungry when cutting). i eat about 1-2 dozen raw eggs a day, and 0.5-1 kg of cottage cheese for slow release protein.
P.S. If I sound noob-ish, this is because this is one of my first posts.

I like the hunger I get...it lets me know I am losing fat. I can eat raw eggs in my protein shakes no problem but I am going to stick to my diet as is so far as it is working.

[daande]

Day 53:

Weighed myself in at the gym today usual scale. So after 3 meals today I was 201 pounds!!!! which means in the morning I am most likely 198-199!! which means I broke the 200 pounds barrier!

Meal 1: 40g protein shake + 1.5tbsp of almond butter + 1/2 serving of fiberlyze.
Meal 2: 3 Omega-3 Eggs and 6 whites.
Meal 3: 7oz chicken breast 1 cup of spinach and 2 tbsp of greek dressing.
Workout: Arms + 30 minutes of walking on a treadmill + 1 ab exercise (I was soo tired today)
Meal 4: 40g Protein shake + 1.5tbsp of almond butter.
Meal 5: 7oz Beef tenderloin + 1 cup of baby spinach + 2 tbsp of greek dressing.
Meal 6: 40g protein shake + 1tbsp of almond butter + 1/2 serving of fiberlyze.

Arm workout:
EZ bar curls: 80X12, 105X12
Hammer curls: 40X12
1 arm overhead DB presses: 20X12, 30X12, 40X8
Seated machine preecher curls: 45X12, 90X8, 90X12
closegrip bench: 135X12, 185X8, 185X8
bent over 1 arm curls: 25X12, 25X12
tricep rope pulldowns: 60X12, 80X12, 80X12
seated 1 arm machine curls: 20X8, 20X8

[daande]

Day 54:

Upped my dose of T3 to 75mcg today going to cruise at that for a week or so and upped my clen to 70mcg.

Meal 1: 40g protein shake + 1.5 tbsp of almond butter + 1 serving of fiberlyze
Meal 2: 40g protein shake + 1.5tbsp of almond butter.
Workout: Back and 30 minutes of walking on an incline.
Meal 3: Cheat meal I made really low fat cookies as in a substituded butter for fat free plain yogurt and used omega-3 eggs and I ate like 6 cookies with some fat free ice cream and some caramel sauce and a panzerotti.

Note: I now realize you should have your cheat meals as ur last meal I did not eat after this but managed to get in a serving of fiberlyze before bed because I wanted to shit all that shit out.

[daande]

Day 57:

Since my diet has not changed in awhile and is basically this everyday I will no longer post that instead I will make posts about my weight / progress pics and workout numbers.

My diet for the last 2 weeks:

Meal 1: 40g protein shake + 1.5tbsp of almond butter + 1/2 serving of fiberlyze.
Meal 2: 3 Omega-3 Eggs and 6 whites.
Meal 3: 7oz chicken breast 1 cup of spinach and 2 tbsp of greek dressing.
Meal 4: 40g Protein shake + 1.5tbsp of almond butter.
Meal 5: 7oz Beef tenderloin + 1 cup of baby spinach + 2 tbsp of greek dressing.
Meal 6: 40g protein shake + 1tbsp of almond butter + 1/2 serving of fiberlyze.

[daande]

Day 58:

I am 196 today. Here is a picture

http://img212.imageshack.us/img212/4449/flex.jpg

[L3]

great progress!
now time to cap off those deltsss

[C-money]

good thickness bro!

[daande]

great progress!
now time to cap off those deltsss

I dont get what capping off the delts means? Get them bigger?

[GYMBRAT]

you bet yup I hear it all the time LOL.....but anyways, looking swole bro!

[C-money]

I dont get what capping off the delts means? Get them bigger?

he means, once you lean out more, your cuts between your bi/tri and delts will get deeper, thus making those delts POP, they will look much bigger, rounder the leaner you get!:bch

[GYMBRAT]

he means, once you lean out more, your cuts between your bi/tri and delts will get deeper, thus making those delts POP, they will look much bigger, rounder the leaner you get!:bch

;) :yeah

[natenator]

he means, once you lean out more, your cuts between your bi/tri and delts will get deeper, thus making those delts POP, they will look much bigger, rounder the leaner you get!:bch
but, one also needs bigger delts to cap them off. Full, round, and hard.

[daande]

but, one also needs bigger delts to cap them off. Full, round, and hard.

This november when I start my test/eq cycle im going to concentrate on getting my shoulders abit bigger.

[natenator]

This november when I start my test/eq cycle im going to concentrate on getting my shoulders abit bigger.
good stuff. Delts are my worst bodypart. Seems nothing I do makes them grow like other bodyparts. Sucks!

[daande]

good stuff. Delts are my worst bodypart. Seems nothing I do makes them grow like other bodyparts. Sucks!

I think I have big shoulders but I think they look small because genetically I have big arms...

[elmatador]

great progress! keep up the hardwork bro

[daande]

great progress! keep up the hardwork bro

Thanks!

[declan]

You surely are on the right track Big Guy. Great progress!

[GYMBRAT]

but, one also needs bigger delts to cap them off. Full, round, and hard.

that's exactly right nate, and I also have the most stubborn delts ever! I have wide shoulders v-taper, but shitty overall full delts....I have been torturing them as of l8 though!

........by the way awesome progress daande, you are coming along well bro great work and keep it up!!

[daande]

Okay guys I just did my 2nd last shot of prop...which means I have 8 days until I start taking nolva, and clomid. I will be also taking HCG right after my last shot I have about 4500iu left so I figure I will smash that over a 2 week period. I will also be supplmenting with tribulus and ZMA and may add in some creatine once I start nolva to help me maintain muscle. I started tapering down T3 and I will be at 50mcg tomorrow. I am planning to be running 25mcg by the time I start nolva and to be completely off of it a week later. I am going to keep running clen for about 2 more weeks. I am adding carbs into my diet now as I would rather stop loosing fat for now and keep all my muscle I aalso figured It would give me a week or so to get my body used to carbs while I am still on some juice haha. I am not adding it alot of carbs here is the diet I started today for the first week and I will monitor weight to see if it needs adjusting. Let me know your throughts:

http://img35.imageshack.us/img35/4308/dietweek1.jpg

EDIT: going to keep lifting in the same routine but lower cardio.. I will be aiming for 30 minutes a day of walking on an incline to see how that pans out. I have a feeling I may be able to reduce fat slightly still. I dont know my exact bodyfat % dropped but it went from 231 pounds to 196 pounds and my strength remained the same! All in all it was well worth the work. I have another cycle planned for this november and I plan to only add about 5-10 pounds of muscle and try to drop bf% slightly.

[natenator]

Okay guys I just did my 2nd last shot of prop...which means I have 8 days until I start taking nolva, and clomid. I will be also taking HCG right after my last shot I have about 4500iu left so I figure I will smash that over a 2 week period. I will also be supplmenting with tribulus and ZMA and may add in some creatine once I start nolva to help me maintain muscle. I started tapering down T3 and I will be at 50mcg tomorrow. I am planning to be running 25mcg by the time I start nolva and to be completely off of it a week later. I am going to keep running clen for about 2 more weeks. I am adding carbs into my diet now as I would rather stop loosing fat for now and keep all my muscle I aalso figured It would give me a week or so to get my body used to carbs while I am still on some juice haha. I am not adding it alot of carbs here is the diet I started today for the first week and I will monitor weight to see if it needs adjusting. Let me know your throughts:

http://img35.imageshack.us/img35/4308/dietweek1.jpg

EDIT: going to keep lifting in the same routine but lower cardio.. I will be aiming for 30 minutes a day of walking on an incline to see how that pans out. I have a feeling I may be able to reduce fat slightly still. I dont know my exact bodyfat % dropped but it went from 231 pounds to 196 pounds and my strength remained the same! All in all it was well worth the work. I have another cycle planned for this november and I plan to only add about 5-10 pounds of muscle and try to drop bf% slightly.
only 5-10lbs of muscle??? In how long do you plan to accomplish that?

[daande]

only 5-10lbs of muscle??? In how long do you plan to accomplish that?

Its a 12 week cycle. I have also never done a bulking cycle before this was my first time using juice.

[natenator]

Its a 12 week cycle. I have also never done a bulking cycle before this was my first time using juice.
you ain't gonna gain 5-10lbs of muscle. Put it this way, to gain 10lbs of muscle in a *year* you did 9 out of 10 things right. 10lbs of muscle of a LOT of muscle.

[daande]

you ain't gonna gain 5-10lbs of muscle. Put it this way, to gain 10lbs of muscle in a *year* you did 9 out of 10 things right. 10lbs of muscle of a LOT of muscle.

I thought I was aiming low haha..Anyways, comment on diet please does it look fine for the first week or to many carbs?