After seeing these workouts, I can only imagine what leg day consists of !! Man you are killing it and the program hasnt even really begun yet!!
Week one and two are tough because of the frequency but you can still really push because the nutrition plan is very solid.Every day looks painful so far! You're a beast to push through though! Great work!
Thanks I am working hard at it! This weekend will be a challenge going to see friends in Austin. Will probably have some scotch on the rocks but going to try to keep everything else in check!You are hitting those macros almost perfectly... impressive.
Oh Man I am about to tell you then maybe take a nap I am drained from that workout!After seeing these workouts, I can only imagine what leg day consists of !! Man you are killing it and the program hasnt even really begun yet!!
I seem to be recovering pretty well and looking quite large. This is a lot of calories for me but I am trusting DreamWeaver that I am going to start leaning out as I go along.Every day looks painful so far! You're a beast to push through though! Great work!
Yeah me too!I hurt just reading all of that!! Nice work
they're incredible. One of my favorites. Cinnamon and a dash of pink salt.Hey guys have you used the white yams yet. Fuggin awesome. A little bit of cinnamon and it's better than any dessert. I crave these fuggin things. The are red or purple skins with white insides.
Hey guys have you used the white yams yet. Fuggin awesome. A little bit of cinnamon and it's better than any dessert. I crave these fuggin things. The are red or purple skins with white insides.
Either of you tried Caribbean sweet potato? They are purple in color..they're incredible. One of my favorites. Cinnamon and a dash of pink salt.
Yah those are the ones but they are white inside.Either of you tried Caribbean sweet potato? They are purple in color..
Oh awesome! I bought some but wasnt sure what to do with them... cook them exactly the same way?Yah those are the ones but they are white inside.
Yes I boil them and remove the skins and add cinnamon.Oh awesome! I bought some but wasnt sure what to do with them... cook them exactly the same way?
Very well said, and I remember us dropping your calories at first and you surprisingly having to up them to stop dropping weight.Can you imagine not leaning given the volume of work. Here's another reason though, cell expansion increases your need for nutrients. You are much more efficient using nutrition when in this state thus increasing the need for more calories. You're going to freak at fast you recover though. The word impossible will enter your head when you look ahead at what you have to do, but you recover faster than you ever did before cuz you body is running like a fuggin machine. Too little nutrition and the machine would just break down. The diet is so closely married tot the program.
No but very interested in trying them now. Do you know if they are as high in potassium and other nutrients. Obviously not carotene but that is okay.Hey guys have you used the white yams yet. Fuggin awesome. A little bit of cinnamon and it's better than any dessert. I crave these fuggin things. The are red or purple skins with white insides.
Must try!!!!they're incredible. One of my favorites. Cinnamon and a dash of pink salt.
Agreed on the diet however this level I am doing now is already about 1000 cals below the suggested but that is for a full on growthphase and I could not think of running that unless I was on a strong cycle and would still probably gain fat. This current is about 200-300 over my maintenance, however the frequency of the training and the expected EPOC from being intense and short rest periods i think it will be pretty good. I will definitely re-evaluate if I notice I am gaining more fat. Right now I am just straight up growing even the primer phase had me growing.Haha. Glad I don't do barbell squats or I might have to give this a go. Might take some of his philosophies and incorporate into my own. As for diets they are so "people" specific. You have to monitor closely and know your own body.
Had white sweet potatoes when I was in California last year. They are awesome!! Wish I could find them here...
We have a lot of those around my area going to check this out for sure!Here you have to go into the Chinese places to get them for the most part. If you have a Chinese grocery store near by you can probably find them there.
Either of you tried Caribbean sweet potato? They are purple in color..
Okay so that is what I am looking for then a Caribbean Sweet Potato?Yah those are the ones but they are white inside.
Oh awesome! I bought some but wasnt sure what to do with them... cook them exactly the same way?
Why do we have to remove the skin?Yes I boil them and remove the skins and add cinnamon.
Uhm you moved to Bum Phucked Egypt and THEN started posting pictures of all the creepy crawlies that you know your sister has phobia's over. How am i supposed to get her over there now? Be like asking a bull to go to a barbecue.... "C'Mon Brisket, you will be safe. They only like chicken... HONEST!"Good stuff. Too bad I have to see your happy butt on here instead of at my place. Why I got to do all the driving. LMFAO
Thanks Brother!BTW your doing great considering the set backs.
Apparently the skin does not add to the nutrition quality like it does for potatoes and tastes much better without them. Yah I think it's the Caribbean ones but I buy mine at the Chinese grocery so they don't call them that.Okay so that is what I am looking for then a Caribbean Sweet Potato?
Why do we have to remove the skin?
Ambien doesn't even knock her out.LOL yup or give her some benadryl and knock her out.
I always micro mine... 5 minutes with a very damp piece of paper towel on them.Dw how long do you boil potatoes for? I've only pan fried and baked/microwaved
Himalayan sea salt.I always micro mine... 5 minutes with a very damp piece of paper towel on them. ...what the hell is pink salt?
Well look what the cat dragged in...Wussup BÎTCHES! I had a hankerin' fer some sexy man-flesh...I knew I'd find it here!
I'll admit...I go where the pûssy goesWell look what the cat dragged in...
about 25 minutes I don't really time them, I test them with fork. Not too soft is best.Dw how long do you boil potatoes for? I've only pan fried and baked/microwaved
without skin about 15 minutes maybe a little longer with skin. Just poke them with a fork to check them.Dw how long do you boil potatoes for? I've only pan fried and baked/microwaved
What's up you sexy biatch!Wussup BÎTCHES! I had a hankerin' fer some sexy man-flesh...I knew I'd find it here!
Nice share! I use this exclusively now. Have one at home and one at work.Himalayan sea salt.
Pink Himalaya salt
Why Pink?
The many hues of pink, red and white are an indication of this salt's rich and varying mineral and energy-rich iron content.
Benefits
In the same manner that vitamins and minerals are perfectly packaged in fruits and vegetables, because this salt was formed naturally the minerals within the sodium work in synergy.
(Synergy is the interaction of multiple elements in a system to produce an effect different from or greater than the sum of their individual effects.)
Iodine- Natural salts are rich in iodine, so it doesn't need to be artificially added in.
Less sodium consumed per serving- Himalayan salt is made of the same components as table salt but since the crystal structure is larger than refined salt, and by volume- this salt therefore has LESS sodium per 1/4 t. serving- because the sea salt crystals or flakes take up less room on a teaspoon than highly refined tiny table salt grains.
Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).
Because of these minerals Himalayan pink salt can:
o Create an electrolyte balance
o Increases hydration
o Regulate water content both inside and outside of cells
o Balance pH (alkaline/acidity) and help to reduce acid reflux
o Prevent muscle cramping
o Aid in proper metabolism functioning
o Strengthen bones
o Lower blood pressure
o Help the intestines absorb nutrients
o Prevent goiters
o Improve circulation
o Dissolve and eliminate sediment to remove toxins
It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.
Pink Salt vs. Sea Salt
Even though pink salts come from the mountains, they are technically sea salts as well. All salt comes from a salted body of water--namely, an ocean or salt-water lake. However, Himalayan salt is said to be the purest form of sea salt.
Why Table Salt is Inferior
Commercial refined salt is not only stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures.
In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems.
Yep fork test is the way to go.about 25 minutes I don't really time them, I test them with fork. Not too soft is best.
Ikr! It takes me all day to catch up so I can respond and by the time I finish- I don't remember what I was gonna say! HahahaSo many posts in here. I come back in and bam. Pages!
True that. I always want to comment on something I saw like 2 pages back and then I think, they have probably moved on from that lol.Ikr! It takes me all day to catch up so I can respond and by the time I finish- I don't remember what I was gonna say! Hahaha
Something about me being strikingly handsome I believe. Yes that was it. LOLIkr! It takes me all day to catch up so I can respond and by the time I finish- I don't remember what I was gonna say! Hahaha
Just hit the multiquote like I do and say what comes to mind. I enjoy all conversation. Consider it like reminiscing with an old buddy.True that. I always want to comment on something I saw like 2 pages back and then I think, they have probably moved on from that lol.
Exactly!That's exactly right! Lol
Yet another brutal workout! Great work!!! I think it's a great idea! You have to do what feels right to you!
Oh yeah that is a beast! Done forget the tempo on the front raises 2-1-1-1 pause at top pause at bottom that is the killer part.Awesome workout man!! Will be implementing a touch of it in my workout today. From a few days ago, the spider curls / underhand front raise super set.
Got it!!Exactly!
Oh yeah that is a beast! Done forget the tempo on the front raises 2-1-1-1 pause at top pause at bottom that is the killer part.
I would honestly estimate 17-20% but my stomach is definitely distended. I agree 2800 is slightly over maintenance for me right now or that is how I would think but yeah a TDEE calculator putting in working out 6 times a week puts my estimated TDEE between 3084 cals @17% and 2983 @20%Looks like an excellent workout!
I'm a little curious here so forgive me for asking some of these questions.
Do you know what your bf is right now?
Assuming you do, and assuming you calculated what weight you want to get to(cutting) and at bf%, do your cals equate out to the maint level for said weight and bf?
You have more of a sedentary job correct?
Just seems 2800 would be over maint right now until you get your metabolism back up.
I think your plan to cut cals is correct. 6 weeks may need to be extended based on the waist unless some of it indeed is from bloat(which I would assume a little bit is for sure).
I got the mention on the last one haha. Forgot to check.I would honestly estimate 17-20% but my stomach is definitely distended. I agree 2800 is slightly over maintenance for me right now or that is how I would think but yeah a TDEE calculator putting in working out 6 times a week puts my estimated TDEE between 3084 cals @17% and 2983 @20%
I am not sure I want to do a full on cut just drop the fat some. I would honestly say by my own experience that 2600 is closer to maintenance. However I would also say I am burning a higher number of calories than usual with this workout. Plus I do want to grow some. My goal is actually not trying to be in the singles until say February at best so it will indeed be a continued effort just a slower less aggressive one. I just want to get back to what I consider my minimum acceptable level of aesthetics or leanness a bit sooner than later. To give you an idea of the dietary plan as it jumps around in calories a bit here is the layout for the calories for each phase of this program. I may run it at a smaller increase if I decide to go more aggressive however at this point I do still want to take advantage of the chance for muscle memory to kick in and that it has some substrate to rebuild with. The other option puts me about 200 calories lower than this per day and although not as aggressive is the original version it is as low as I would go for right now.
Phase 1 &2
2872
Phase 3
2514
Phase 4
2314.8
Week 5
2632
Week 6 2x a day training
2755
Week 7
2314
Oh yeah todays macros were a bit off but still nice. I ended up having to have some sushi since I got stuck going to a laundromat tonight instead of being at home to eat.
FInal Calories & Macros - 2681 cals, and 266p, 141c, &117f
Amen!let the shredfest begin!
Those calories don't look right phase 5 should be higher some phases look low.
Doug, I truly appreciated the constructive criticism and you know I value your opinion. However these weekly adjustments these were laid out by Ben Pakulski or one of his approved on staff nutritionist for an all out cut on this specific program. Believe it or not they are actually a good bit higher than the amounts given on the diet. You are looking at what the growth plan is for this program, but the numbers and adjustments are different for the cut. I agree if growth is the goal then the numbers and weekly adjustments would be different and would reflect the ones listed in his program for the Growth Diets.Week 7 cals should be higher too I think. I know that's based on not training but I found they still need to be a bit higher to take full advantage of super compensation. Week 5 should be higher than all the other weeks but phase 5 only lasts for 4 days.
Thanks BIGred1874 I think that lay out was a nice one but I am going to go ahead and use the suggested caloric intake and macros from the diet I bought with the program which will be even lower cals. Same types of increases and drops per phase just a lower percentage.Another great workout and a good planned laid out.