Kristofer's Fat-azz Recomp with GLYCOBOL

[dedlifter1]

Did someone say carb up?
1 Glycobol 15 mins ago........Fixin to dig in..

that looks very tasty! I opted for a 24ounce porterhouse last nite myself...........:werd:

 

[A_I_Sports_Nutrition]

Did someone say carb up?
1 Glycobol 15 mins ago........Fixin to dig in..

Ok bro you owe me a new keyboard I just drooled all over mine.

 

[Kristofer68SS]

04/26/2009

Its sunday. Just got back from scooter ride with the little lady.

Beatin on the bike sure makes me feel good.

Protein shake 50gs
Biscuits and gravy- 1 Large Biscuit and 1 cup gravy
6 pieces bacon

I ate this twice- 3 hours apart
1 glycobol pre
1.5 cups spag-
.5 cups homemade sauce

Protein shake 50g protein
Marie Calendars(sp) pasta dinner- 1 glycobol pre

Late nite snack- 1 yogurt

Kcals ended at 2500 ish.

Feeling pumped and ready for the gym tomorrow.

Beautiful day today. Gonna enjoy it.

 

[subweevil]

Sounds good!!

 

[dedlifter1]

enjoy! kill it tommorow!!

 

[Kristofer68SS]

04/27/2009

Ahhh......... Off work today.

Am weight is 187. Feeling good. Pumped for sure. Nice and rested. Ready to start the week.

Chest tonight. Doing strictly DB's, no straight bar.

Diet will be off a little. Sundays and Mondays are my off days from work, so eating timing and content is different.

Protein shake am
Skillet pasta dish lunch- 1 glycobol pre
spag and sauce early afternoon- l 1glycobol pre
snack 3 servings smokehouse almonds
pwo- 1 cups oats, protein shake 50gs each. 1 glycobol pre
isobolic shake
4 more servings of smokehouse almonds

3100 kcals today......whew.

Today is going to be a heavy kcal day.

I have walked the dog every nite since the beginning of the log. Its raining today, if it doesnt clear up 2 nite I will omit the walk.

On a side note, I got a nice Hank Hill burn/tan going from the bike ride yesterday. lol. I may get pics up tomorrow morning for all to laugh at. We'll C.

On with the day.

 

[crazyfool405]

U getting leaner?

 

[Kristofer68SS]

U getting leaner?

I would say yes. For sure.

Im still playing with timing, dosage, types and amounts of carbs. Overall, I am very happy with the results of glycobol without a doubt.

I have dropped weight, but I do that rather easily when i watch calories and add any cardio at all.

I will get pics in the morning. I have already eaten and taken in liquids today. That way I have weekly pics to go by. You guys probably wont see them- Hank Hill burn-tan, lol

aka- I gots Hank Hill sleeves.

 

[bolt10]

I want that food!(sorry I am late seeing it)

 

[Kristofer68SS]

I want that food!(sorry I am late seeing it)

lol...

all gone man.

fwiw, it was very good.

 

[strategicmove]

lol...

all gone man.

fwiw, it was very good.

You may want to release the recipé!

 

[Kristofer68SS]

You may want to release the recipé!

"Ancient chinese secret"

 

[Kristofer68SS]

Chest workout was really good.

Shoulder nagged a little but went with it.

Dips 4 sets 10
Pushups 4 sets 10
Abs- 4 straight, 3 side, 3 side,
Abs- 3 sets 10- legs straight, perpendicular to body

Chest machine fly type......4 sets 90
hammer machine incline bench 4 - sets 8
Db inclines- 55, 55, 55, 60 4 sets of 8
shrugs 85, 90, 95, 100- 8,8,6,6
3 sets dips to failure

Super pumps and super sweats......

i walked the dog up and down the hill.- 22 minutes

 

[subweevil]

Nice updates man!! I'm loving my ride, carbs are my new friends!! Keep up the good work man!!

 

[dedlifter1]

Chest workout was really good.

Shoulder nagged a little but went with it.

Dips 4 sets 10
Pushups 4 sets 10
Abs- 4 straight, 3 side, 3 side,
Abs- 3 sets 10- legs straight, perpendicular to body

Chest machine fly type......4 sets 90
hammer machine incline bench 4 - sets 8
Db inclines- 55, 55, 55, 60 4 sets of 8
shrugs 85, 90, 95, 100- 8,8,6,6
3 sets dips to failure

Super pumps and super sweats......

Great job man, you do dips twice in workout? how come?

 

[Kristofer68SS]

Great job man, you do dips twice in workout? how come?

just to finish the session out. focus on different angles and tempos.

its kind of a compound excercise...... not officially, but close.

I just like them, i feel it works the chest along with the whole upper body.

 

[Kristofer68SS]

Humble

Okay for all your viewing pleasure. My redneck tan and sleeves day 11 into glycobol recomp. Ate heavy yesterday too. Time to laugh and point. :thanks:

 

[Kristofer68SS]

04/28/2009

No am weight, I forgot.

I am getting more lean for sure. Still got a good 5 weeks to go.......

Squats tonight......Ipod is loaded and ready to sweat... Looking at doing lower weights with minimal rest intervals. I will probably devote 40-45 minutes in the squat rack, maybe more. Calf raises, extensions, lying leg press machine, depending on the whats in the gas tank- I might try some deads.

On with the day.

grindage

8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each C/R
1:30-"-" GLY
5:00-3/4 cup each C/R GLY
PWO 50g/50g protein oats GLY

Squats workout was in the zone tonight

I didnt leave the squat rack or smith machine(calf raises) for 45 minutes(they are next to each other)

2 sets 10 135# warmup
6 sets 8 185#
Ungodly amount of 135 squat supersets with reps ranging from 6-10, form and tempo variations
Calf raises- 135, 225, 315, 315, 315, 315, 225, 225 sets of 6-8

Lying squat machine 4 sets to burn failure......

Woddle out of the gym. Total time at gym 1 hours 10 minutes.

Pumped and drenched in sweat. Staggering and dizzy.......

Preworkout drink was 1.25 scoops JP8 lemonade and 1.25 scoops JP8 grape.

I will walk the dog tonight and eat again.

kcals ended at 2600

 

[Silver3CSRT8]

Pics have you looking leaner. Keep up the awesome work.....and use sunscreen. LOL

 

[A_I_Sports_Nutrition]

I would say yes. For sure.

Im still playing with timing, dosage, types and amounts of carbs. Overall, I am very happy with the results of glycobol without a doubt.

I have dropped weight, but I do that rather easily when i watch calories and add any cardio at all.

I will get pics in the morning. I have already eaten and taken in liquids today. That way I have weekly pics to go by. You guys probably wont see them- Hank Hill burn-tan, lol

aka- I gots Hank Hill sleeves.

I am loving the fact that everyone is reporting they are getting leaner.

 

[Kristofer68SS]

Pics have you looking leaner. Keep up the awesome work.....and use sunscreen. LOL

thank you bro, that means alot.

Yeah, sunscreen. The GF is rubbing it in every night since the ride that i was stubborn and didnt listen to her. Damnt, more aloe tonight.

I am loving the fact that everyone is reporting they are getting leaner.

The pics dont lie. Im trying to lose the weight slowly and keep the most muscle possible.

I am shooting for 180 by the end of may.

 

[subweevil]

Looks good buddy!! The improvement so far is clear!! Keep up the good work!!

 

[Kristofer68SS]

thanks subweevil

update on diet and workout regime.

 

[dedlifter1]

No am weight, I forgot.

I am getting more lean for sure. Still got a good 5 weeks to go.......

Squats tonight......Ipod is loaded and ready to sweat... Looking at doing lower weights with minimal rest intervals. I will probably devote 40-45 minutes in the squat rack, maybe more. Calf raises, extensions, lying leg press machine, depending on the whats in the gas tank- I might try some deads.

On with the day.

grindage

8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each C/R
1:30-"-" GLY
5:00-3/4 cup each C/R GLY
PWO 50g/50g protein oats GLY

Squats workout was in the zone tonight

I didnt leave the squat rack or smith machine(calf raises) for 45 minutes(they are next to each other)

2 sets 10 135# warmup
6 sets 8 185#
Ungodly amount of 135 squat supersets with reps ranging from 6-10, form and tempo variations
Calf raises- 135, 225, 315, 315, 315, 315, 225, 225 sets of 6-8

Lying squat machine 4 sets to burn failure......

Woddle out of the gym. Total time at gym 1 hours 10 minutes.

Pumped and drenched in sweat. Staggering and dizzy.......

Preworkout drink was 1.25 scoops JP8 lemonade and 1.25 scoops JP8 grape.

I will walk the dog tonight and eat again.

Thats whats up!!! LOve those leg workouts. Yeah dips are a compound excersise, sort of, ive heard them reffered to as upper body squats. Keep up good work man, great log thus far!!!!!:wave2::type:

 

[Kristofer68SS]

Thats whats up!!! LOve those leg workouts. Yeah dips are a compound excersise, sort of, ive heard them reffered to as upper body squats. Keep up good work man, great log thus far!!!!!:wave2::type:

thanks ded, appreciate the input man.

yeah, I really love the squats. I get in a zone and do them until i am panting and gasping for air.

I just with i could move alot of weight like some of other guys. Ahh, well. I have made alot of progress in the 3 ish years I have been doing them.
I will keep doing them, the weight will only go up. Eventually.

dips are my second fav, although with my shoulder acting up. Now, i am having to pay attention to them.

 

[subweevil]

Getting ready to go to the gym myself, gotta love days off!! I echo the sentiment, I wish I was moving the weight you guys are, but hey, if it was easy, everyone would do it!! Log looks good man, always a good read!! Enjoy the day!!

 

[Kristofer68SS]

Getting ready to go to the gym myself, gotta love days off!! I echo the sentiment, I wish I was moving the weight you guys are, but hey, if it was easy, everyone would do it!! Log looks good man, always a good read!! Enjoy the day!!

back at you bro.:thanks:

Lift hard and have great day!

 

[subweevil]

No worries man, great to see your gettin' in the zone!!

 

[dedlifter1]

thanks ded, appreciate the input man.

yeah, I really love the squats. I get in a zone and do them until i am panting and gasping for air.

I just with i could move alot of weight like some of other guys. Ahh, well. I have made alot of progress in the 3 ish years I have been doing them.
I will keep doing them, the weight will only go up. Eventually.

dips are my second fav, although with my shoulder acting up. Now, i am having to pay attention to them.

Just go slow, the weight will come. But dont be afraid to test the waters!! Yeah, i love dips to but my crunchy shoulder doesnt.

 

[subweevil]

Animal Flex worked real well for me bud, among other things. Hope it all gets better!! My problem is I have a high pain threshold and a very big stubborn streak, so I push through too much when I should just give it a break.

 

[Kristofer68SS]

4/29/2009

My legs are pumped and sore as hell........ Damn. Tomorrow will be hell

Im hungry and tired.......lol. Overall I feel good, just beat from last nights workout and a long day a work.

My appetite shoots sky high for 48 hours after squats. So hunger will be an issue tonight.

Foods eaten thus far


8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each C/R
1:30-"-" GLY, Animal Pak
5:00- 1/2 cup each C/R GLY
6:30 1 hardboiled egg
2 servings of aminos drank throughout the day.

dinner and late snack
3 chicken legs-baked
1 thigh- baked skin removed
1 cup peas/carrots

Isobolic shake with 1 banana

kcals at 2400


I walked dog as usual.

Tomorrow will be arms........

 

[crazyfool405]

lookin lean and mean brotha!!! can definetly tell the difference!!!

 

[Kristofer68SS]

lookin lean and mean brotha!!! can definetly tell the difference!!!

Thanks crazy, I really appreciate that.

Ive got a ways to go, the fat just doesnt come off like it used to. lol

So far my average macros percentages are these.

2528 calories averaged daily

34% Protein
37%Carbs
28% Fats
2% Alcohol?

Should i continue in this general direction, or more protein? more cals, less cals, etc??

I need to weigh in the morning.

 

[crazyfool405]

Thanks crazy, I really appreciate that.

Ive got a ways to go, the fat just doesnt come off like it used to. lol

So far my average macros percentages are these.

2528 calories averaged daily

34% Protein
37%Carbs
28% Fats
2% Alcohol?

Should i continue in this general direction, or more protein? more cals, less cals, etc??

I need to weigh in the morning.

if it aint broke dont fix it!!!

you can try another method where all your macros percentages are basically the same! i read about it in dan duchaines book althoguh never tried, your already pretty close to that anyway!!

 

[Kristofer68SS]

if it aint broke dont fix it!!!

you can try another method where all your macros are basically the same! i read about it in dan duchaines book althoguh never tried, your already pretty close to that anyway!!

i will just stick with what im doing, and see what the results are at the end of may.

Then regroup and make adjustments if needed.

 

[crazyfool405]

i will just stick with what im doing, and see what the results are at the end of may.

Then regroup and make adjustments if needed.

ment to say macro percentages.

 

[subweevil]

Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.

 

[dedlifter1]

Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.

Amen to that. I say stick with what your doing, its working for sure.:1244:

 

[Kristofer68SS]

am weight was 185,,,,,,,so around 7 pounds thus far.

Legs are thrashed. quads, hams and glutes all hurt..........calves, but they never really hurt, just get sore.

Pumped, feeling good and ready for arms tonight.

Updated kcals and diet for yesterday.

 

[Kristofer68SS]

Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.

i notice if it comes off too quick, i lose more muscle........so i might bump the cals up just a bit. Im sure i will go over sunday and monday. So i will run with it.

Amen to that. I say stick with what your doing, its working for sure.:1244:

Yeah, I should be able to manipulate my metabolism for another 6-8 weeks before it catches on.

I usually pound down 3-5000 kcals a day......

Thanks guys, reps on recharge

 

[A_I_Sports_Nutrition]

Log is looking great bro. Keep up the hard work.

 

[crazyfool405]

am weight was 185,,,,,,,so around 7 pounds thus far.

Legs are thrashed. quads, hams and glutes all hurt..........calves, but they never really hurt, just get sore.

Pumped, feeling good and ready for arms tonight.

Updated kcals and diet for yesterday.

i gotta do arms now!!!

blah kinda not excited lol, i never liked doing arms they grow even without direct stimulation haha, but hey once i get in there it always gets fun!

 

[subweevil]

I lose for a bit, then I work on maintaining what I've lost. Seems to me that the longer I keep losing, the more extreme I have to go just to lose a pound or two, and I end up going down on lifts. What I like to do is diet down for like 3-4 weeks, then keep off what I've lost for a tad more than the time I cut, then go back at it again. That way, I can do the same thing and not have to be so extreme to lose the weight. I prefer to kinda zig zag carbs, I'll do them morning and pre workout, sometimes post. 1 day no or very little carbs, then 1 day some carbs, then add a day so it's 2 days no or little carbs, then 1 day some carbs, until I get to 5 days, then it repeats or I end it, depends on my results. I can usually drop about 5-6 lbs. doing that, and that's what I shoot for. If I come close, I'm happy, because I know it will take a long time to put it back on, and hopefully that time never comes.

 

[Kristofer68SS]

4/30/2009

Day went really well. Mood is good.

Diet thus far today.

8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each C/R
1:30-"-" GLY, Animal Pak with food
5:00- 3/4 cup each C/R GLY
PWO- 50g/50g protein/oats GLY
2 servings of aminos drank throughout the day

Dinner was 3 cups spiral pasta with dressing, very little cheese, kidney beans and some vegetables. Isobolic shake

Pre workout was 1 scoop JP8 grape, 1.25 scoop JP8 lemonade

Workout consisted of

Abs circuit- Ab machine and Dip rack- probably 12 total sets of 8
3 sets 10 dips
Straight bar curl 60# 4x8
EZ curl reverse curls 60# 4x8
25# DB curls 4x8
Shrugs- 75, 80, 85, 90 sets of 6
3 sets 10 dips
Super set 20# DB curls with pushups(dbs)3x8
15#DB Tricep kickbacks, slow.

Couple guys mentioned that it looked like i was leaning out. I weighed 190 on the scale at the gym. Lots of water plus food today and shoes on. Just gonna stick with the scale at home in the morning with shorts on. Same scale, same time.

So far so good. No gym until monday.

Kcals ended at 2700

 

[subweevil]

Nice, but don't worry about a few days off, you'll be strong as an ox when you get back!! Nice updates!! I was gonna do some more ab work today, but I stood a round and shot the breeze 'til the urge passed. Best ab workout I've done in a while.:laugh:

 

[dedlifter1]

Day went really well. Mood is good.

Diet thus far today.

8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each C/R
1:30-"-" GLY, Animal Pak with food
5:00- 3/4 cup each C/R GLY
PWO- 50g/50g protein/oats GLY
2 servings of aminos drank throughout the day

Pre workout was 1 scoop JP8 grape, 1.25 scoop JP8 lemonade

Workout consisted of

Abs circuit- Ab machine and Dip rack- probably 12 total sets of 8
3 sets 10 dips
Straight bar curl 60# 4x8
EZ curl reverse curls 60# 4x8
25# DB curls 4x8
Shrugs- 75, 80, 85, 90 sets of 6
3 sets 10 dips
Super set 20# DB curls with pushups(dbs)3x8
15#DB Tricep kickbacks, slow.

Couple guys mentioned that it looked like i was leaning out. I weighed 190 on the scale at the gym. Lots of water plus food today and shoes on. Just gonna stick with the scale at home in the morning with shorts on. Same scale, same time.

So far so good. No gym until monday.

Kooking great Kris, very informative as usual!! Keep working hard my man!!:wave2:

 

[Kristofer68SS]

Nice, but don't worry about a few days off, you'll be strong as an ox when you get back!! Nice updates!! I was gonna do some more ab work today, but I stood a round and shot the breeze 'til the urge passed. Best ab workout I've done in a while.:laugh:

Yeah. I will continue to walk the dog every evening. I may even do some more abs over the weeked. I work tomorrow and sunday is filled. Starting the process of getting the posi carrier and gears installed in the 78 camaro, then going to look at a 383cid small block in the evening....... ZZ4 cam, She's gone a be a sleeper.......

Kooking great Kris, very informative as usual!! Keep working hard my man!!:wave2:

Thank you and I will.

 

[Kristofer68SS]

05/01/2009

Well here we are in May already.........damn time flies. Updated yesterdays info.

Am weight was 186....

Feeling really good, though legs are still sore. That should clear up by tomorrow.

I will post up diet and activities later.

Diet thus far

8 am-50g/50g protein oats- GLY
10:30- 1/2 Cup each Chick/Pasta
1:30-"-" GLY,
5:00- 1/2 cup each Chick/Pasta
8:00 Pasta House salad and shrimp scampi pasta(spag) with extra shrimp-GLY before and after
VPX Zero carb protein shake right before bed

As much as I didnt want to, tired for work....I walked the pooch.

Kcals ended at 2650

 

[Kristofer68SS]

spiral pasta in question from last night....lol

 

[dedlifter1]

spiral pasta in question from last night....lol

MMMMMMMM.......................paaaaasssstttaaaa....:684: