2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!

ScottyDoc

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SPONSORED... 16 week pre-contest diet, supplementation & exercise log:
Start Date: 07-11-2011
Sponsored Trial: by... Albert Scott, D.C.


Supplements:
Weeks 1 - 8 using FINAFLEX * 1-ANDRO (2 capsules three x’s day for 8 wks)
Weeks 1 - 24 using FINAFLEX * PCT REV. Black (1 capsule two x’s day for 16 wks)
Weeks 1 - 16 using FINAFLEX * ALC+CLA (2 pills three x’s day for 16 wks)
Weeks 8 - 16 using FINAFLEX * EPI-V (2 capsules three x’s day for 8 wks)
Weeks 10 - 16 using FINAFLEX * PRO XANTHINE (1 capsule twice x’s day for 6 wks)
Weeks 10 - 16 using FINAFLEX * N.O. IGNITE (1-2 scoops per day pre workout for 6 wks)
Weeks 16 - 22 using FINAFLEX * PURE TEST (2 capsules three x's day for 6 wks)


My diet pretty much stays the same day to day (6 meals per day), I personally find it easier that way and it allows me to cook/prepare my meals way in advance. I will be posting daily on my diet, muscles worked, exercises performed & cardiovascular exercises and times, as well as explain any change in above mentioned supplementation &/or dosages if necessary. I will give weekly progress reports, which will include pictures & below measurements:


Starting Stats:
Height - 74 in.
Bodyweight - 251 lbs
Lean Body Mass - 200 lbs
Fat Mass - 51 lbs
Body Fat % - 20.3%


Measurements: (taken non-flexed)
Neck - 16.25"
Shoulders - 54.5"
Chest - 46.5"
Abdomen - 44"
Waist - 42.5"
Hips - 46.5"
Bicep (R) - 15.25"
Thigh (R) - 23"
Calfs (R) - 17.25"


My goal is to add 1-3 Lbs lean body mass while dropping down to below 5% body fat. I am not 100% sure what I am going to do for Halloween, but it is looking pretty good that I will attempt THOR if everything goes as planned, I am sick and tired of painting my whole body, etc, so no GREEN LANTERN, as cool as that may be! Anyway, if I can end this below 5% body fat and still around 210 Lbs, that will be the biggest I have ever been while still being very lean, personally, I want to beat my record of 4.6% body fat, which is how lean I was when I did SILVER SURFER in 2008, we shall see!


Well guys, you know me from the last time I did this, when I set this MACHINE in motion, there is no stopping me! How lean will I actually get? How much muscle will I lose or gain? I don’t know, but I won’t stop fighting to get in the best shape as possible until it is over, when does it end, October 31st my friends... HALLOW-LEAN!!! Hehe-Haha (Evil Laugh)


Check out this Fat-A$$


Look... I've got a KEG!
 
thebigt

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good luck, al!!!
 
ScottyDoc

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Day 1: 07-11-2011


Today Workout: HEAVY Legs


Exercise 1: Leg Press
Set 1 - 2 plates each side for 25 reps
Set 2 - 4 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 13 reps (filmed for MrKleen... see @ bottom of post)
Set 8 - 14 plates each side for 10 reps


Exercise 2: Calf raises on Hack-Squat machine
Set 1 - 4 plates on each side for 20 reps (toes in)
Set 2 - 4 plates on each side for 20 reps (toes out)
Set 3 - 4 plates on each side for 17 reps (toes in)
Set 4 - 4 plates on each side for 14 reps (toes out)
Set 5 - 3 plates on each side for 22 reps (toes straight)


The workout took about 45 mins. I then spent 30 minutes in the Sauna, I never do cardio on leg days, I want those suckers to GROW!!!


Diet:
Meal 1 - 6 egg whites/1yoke & 3/4 cup of oatmeal
Meal 2 - 2 scoops Protein powder with water (post workout)
Meal 3 - 2 cans tuna & 1 can of spinach
Meal 4 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 5 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 6 - 2 scoops Protein powder with water (pre-sleep)
All through the day completed 2 gallons water
 
ScottyDoc

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good luck, al!!!
Thanks Bro, I started yesterday and have everything in order, it is just with work being so busy here at the office it was really hard to have some time to really type it all out and stuff! I'm going to get my wife to do my body measurements this time around, I'll show her how and where, not at the same gym where my trainer buddy did it all, but my new gym has the same body fat testing equipment as I used last time and as long as I get the same guy, who has been training for like 20yrs to continuously take my body fat measurements, I feel good about the accuracy! I am in it to WIN it Bro!!!
 
ScottyDoc

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Day 2: 07-12-2011


Today I worked my shoulders, trapezius, & abdominal muscles


Exercise 1: db shoulder presses: (1st 2 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 55 lbs for 15 reps
Set 4 - 65 lbs for 12 reps
Set 5 - 75 lbs for 10 reps< immediately followed by 55 lbs for 6 reps


Exercise 2: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 reps rear
Set 2 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 12 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral


Exercise 3: Nautilus Shoulder press machine
Set 1 - 80 lbs for 20 reps
Set 2 - 90 lbs for 12 reps
Set 3 - 80 lbs for 18 reps


Exercise 4: db trap raises (up & back, one motion, not a roll)
Set 1 - 80 lbs for 25 reps
Set 2 - 90 lbs for 20 reps
Set 3 - 100 lbs for 17 reps
Set 4 - 90 lbs for 18 reps


Exercise 5: Abdominal & Oblique
OK, the best way to explain this is just type it out... I did 3 giant sets. A set starts with reverse ax chops on the cables both sides, then ax chops on the cables both sides (all for 25 reps each direction) then I get on the floor/mat and do bicycles til I absolutely cannot do anymore (I don’t count) then I end with my shoulders off the ground abs flexed and do swim kicks for as long as I possibly can... that is 1 set, I did three of those no break between the exercises, only a 1min break between sets.


The workout took about 1 hour & 15 mins, I intended to do cardio, but due to a business conversation in the gym, I ran out of time and NO CARDIO :( I am going to get to the gym even earlier tomorrow morning to make sure nothing can stop me from skipping cardio, this fat is not gonna lose itself!


Diet:
Meal 1 - 6 egg whites/1yoke & 3/4 cup of oatmeal
Meal 2 - 2 scoops Protein powder with water (post workout)
Meal 3 - 2 cans tuna & 1 can of spinach
Meal 4 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 5 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 6 - 2 scoops Protein powder with water (pre-sleep)
All through the day completed 2.5 gallons water
 
JudoJosh

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Im in for the transformation!!!
 
musclerican

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Nice doc I'm sub sorry I was late didn't read the log, im in all the way third time riding this train lol this time can you keep it and not the 6 pack of beer you become fatty lol you know what they say, third time is a charm let's do this
 
ScottyDoc

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Nice doc I'm sub sorry I was late didn't read the log, im in all the way third time riding this train lol this time can you keep it and not the 6 pack of beer you become fatty lol you know what they third time is a charm
I hope "THEY" are right, I mean the first time I did it for SILVER SURFER I swore I'd never get fat again and it took 2 yrs before I let myself get above 12%, but when I did... I did! Now last time, I can honestly say I went from fat to ripped in 12 wks and back to fat within about 8 wks, so all for NOTHING!!! This year, it is way less about the costume as it is about me, the costume is just a kick-a$$ excuse to motivate myself! This year I hold it, I mean not crazy like down where I want to get to (below 5%), but if I can just maintain between 6-8%, that is where I feel both healthy, light, strong, fit, you name it, I feel like a human was made to feel and that is the honest truth, for my body anyway! Thanks Bro, I promise to make all that follow proud and hope to motivate everyone as much as Chris - MrKleen, DreamWeaver "Old Fugger" - Doug, & Rosie Chee Scott for their incredible and inspiring threads, and all my other friends here on AnabolicMinds!

My Kombat against FAT will only end one way...



FLAWLESS VICTORY!


 
musclerican

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Fishing him, transformality new finisher lol
 
ScottyDoc

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DreamWeaver

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this looks familiar, guys don't doubt this guy for a second I've seen what he can do...
 
biglifter85

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Lets go Scotty!! I am in for the epic transformation to follow! Nice touch on the YouTube video for the leg press.
 
mattrag

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I'm in~ Looks good.

You going to do any carb loading? Your diet only has one meal of 3/4 cups oats~ I'd be dead without some type of carbing up lol
 
cham

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You planning to do leg press, hack squat, deadlift, calve raises, and squat barefooted yet?
 
Milas

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Sorry Al, the leg press was not deep enough

P.S., I did not receive the 5 bottles of 1-Andro...

:D :biggthumpup:
 
oufinny

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I am in, your stim tolerance is retarded, that is all I can say. This coming from a stim junkie in training no less.
 
thetinyguy

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Hell yeah man MK!! Awesome workouts too my friend. In for this transformation!
 
RickRock13

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I'm in Scotty... kill it!!
 
MidwestBeast

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Always enjoy following your stuff, Scotty! Your transformations are sick.
 
schizm

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wait, back up...SIlver Surfer...as in the Fantastic Four movie, playing the Silver Surfer? wuuuut?

annnd in!
 
TurningGreen

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You know Im is for this Sheet! Guns blazing for operation make Thor my BEETCH! hell I might even learn a thing or five
 
ScottyDoc

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Thanks guys, all I can say is my information will be honest and straight forward, which reminds me, this is something I did not include in the initial post and just may make a difference in some people's opinion! I am as of 2 weeks ago on TRT (testosterone replacement therapy) my levels were extremely low and upon my doctor's recommendation, I am on 200mg of testosterone per week (100mg on Monday & 100mg on Friday). Anyway, had to throw that out there for all to see in order to make this an accurate representation of what I'm doing and where it will take me!!!
 
punthra

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In...You know i'm down for a scotty doc log!
 
ScottyDoc

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wait, back up...SIlver Surfer...as in the Fantastic Four movie, playing the Silver Surfer? wuuuut?

annnd in!

Halloween 2008 (Silver Surfer)






Halloween 2010 (Venom)



For all to see, I'm a Halloween FREAK and I go all out and will do so again this year, just tired of the paint, which is why I'm going as THOR, all body, no paint!​
 
monstermash

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Thanks guys, all I can say is my information will be honest and straight forward, which reminds me, this is something I did not include in the initial post and just may make a difference in some people's opinion! I am as of 2 weeks ago on TRT (testosterone replacement therapy) my levels were extremely low and upon my doctor's recommendation, I am on 200mg of testosterone per week (100mg on Monday & 100mg on Friday). Anyway, had to throw that out there for all to see in order to make this an accurate representation of what I'm doing and where it will take me!!!
200mg a week is a nice dose. Did they give you anastrozole too?
 
ScottyDoc

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Day 3: 07-13-2011


I worked my Back, Biceps, & Calves


Exercise 1: Wide grip Lat pull downs
Set 1 - 25 reps 80Lbs (warm-up)
Set 2 - 20 reps 100Lbs (warm-up)
Set 3 - 15 reps 140Lbs
Set 4 - 12 reps 160Lbs
Set 5 - 9 reps 200Lbs then immediately got 7 reps with 140Lbs (burn-out)


Exercise 2: Close grip seated cable rows
Set 1 - 20 reps 120Lbs
Set 2 - 15 reps 140Lbs
Set 3 - 13 reps 160Lbs
Set 4 - 10 reps 180Lbs


Exercise 3: Bent over barbel rows
Set 1 - 15 reps 135Lbs
Set 2 - 15 reps 135Lbs
Set 3 - 12 reps 135Lbs
Set 4 - 10 reps 135Lbs


Exercise 4: One armed dumbbell rows
Set 1 - 10 reps 80Lbs
Set 2 - 10 reps 80Lbs
Set 3 - 12 reps 70Lbs


Exercise 5: High, wide grip seated machine rows (plated loaded machine)
Set 1 - 15 reps 2 plates each side
Set 2 - 12 reps 2 plates each side
Set 3 - 10 reps 2 plates each side


Exercise 6: Calf raises on a hack-squat machine (plate loaded machine)
Set 1 - 25 reps 4 plates each side (toes in)
Set 2 - 25 reps 4 plates each side (toes out)
Set 3 - 22 reps 4 plates each side (toes in)
Set 4 - 20 reps 4 plates each side (toes out)
Set 5 - 23 reps 3 plates each side (toes in)
Set 6 - 21 reps 3 plates each side (toes out)


Exercise 7: Seated dumbbell hammer curls ( exhausted & weak) Even though it is dumbbells, I still lift both arms at the same time, keeps my form good, my opinion...
Set 1 - 15 reps 30Lbs each arm
Set 2 - 12 reps 30Lbs each arm
Set 3 - 10 reps 30Lbs each arm
Set 4 - 6 reps 30Lbs each arm immediately followed by 10 reps 20Lbs each arm


Exercise 8: Machine preacher curl
Set 1 - 10 reps 100Lbs
Set 2 - 11 reps 80Lbs
Set 3 - 9 reps 80Lbs
Set 4 - 6 reps 80Lbs immediately followed by 10 reps 50Lbs


Exercise 9: Single arm cable curls ( I do these where you would normally do chest flys and put it all the way up and basically do a double bicep pose, but against resistance)
Set 1 - 10 reps 35Lbs each side
Set 2 - 14 reps 25Lbs each side
Set 3 - 12 reps 25Lbs each side
Set 4 - 10 reps 25Lbs each side


This workout took me about 1 &1/2 hrs to complete, I need to work on my stamina and speed to get it closer to that “golden hour,” after my workout I did 1hr of cardio on cross-fit elliptical machine (I always do cardio at a moderate, but steady pace where I can maintain a conversation and stay in the fat-burning zone).


Diet:
Meal 1 - 2 scoops Protein powder with water
Meal 2 - 6 egg whites/1yoke & 3/4 cup of oatmeal (post workout)
Meal 3 - 2 cans tuna & 1 can of spinach
Meal 4 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 5 - 8oz. Baked Chicken & 1 can of cut green beans
Meal 6 - 2 scoops Protein powder with water (pre-sleep)
All through the day completed 2 gallons water
 
Mrodz

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Awesome workouts, I definitely want to be watching this one :). Good Luck!

You've got me thinking now on what I want to dress as for Halloween lol.
 
ScottyDoc

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200mg a week is a nice dose. Did they give you anastrozole too?
OK, again to be honest and clear... I originally got my testosterone levels checked because I was doing an experiment for FINAFLEX with a new additive to their PURE TEST in hopes that it would make it more bioavailable in the body, so I got my levels checked like 5 times, anyway when I started they were at 169 ng/dL and when it was over they were like 230 ng/dL something, still very low. End result the new additive was a success, but I still did not like how low my Test levels were, so I called a friend in TX that I went to school with from kindergarten thru college and when we graduated he went to LSU Med. school and I went to Life Chiropractic College, anyway, he works with hormone replacement therapy for a living, that is his specialty. He recommended I get on 200mg/week of test for 3 mos. and get re-tested and if the levels are 800+ move down to 150mg/week (if not cont. at 200mg/week) and then stay at 150mg/week for 3 months and get re-tested and if they are still 800+ ng/dL go down to 100mg/week, if they had dropped, then go back up to 200mg/week. This is his/our attempt to find that perfect dose (no more / no less) that I need to keep my levels at around 800 ng/dL. So he didn't exactly write me the script, I got the stuff from a buddy of mine... testosterone enanthate 200mg/mL. I also asked him if it would be ok if I split my dose, as in 100mg/.5mL twice a week and he said that is fine as long as I don't mind sticking myself more than once a week and I don't, I want this to be as effective as possible! Oh so to answer your question, NO I don't have any anastrozole, but I do have liquid lectrozole and I plan on taking that starting next week at approx. .83mg/day.
 
monstermash

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letro for daily use in TRT sounds iffy to me but I'm no doctor. FWIW I'd try and get your hands on some exemastane (ideally) or anastrozole. either way this should be a good transformation.
 
ScottyDoc

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letro for daily use in TRT sounds iffy to me but I'm no doctor. FWIW I'd try and get your hands on some exemastane (ideally) or anastrozole. either way this should be a good transformation.
I can get anastrozole as well, I have no experience with it though and it is dosed at 1mg/mL vs. the lectrozole at 2.5mg/mL, liquid oral as well, how much do I need to take...mg/day?
 
monstermash

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I can get anastrozole as well, I have no experience with it though and it is dosed at 1mg/mL vs. the lectrozole at 2.5mg/mL, liquid oral as well, how much do I need to take...mg/day?
Typically .5mg twice a week. I just remember letro being horrible for lipids, anastrozole a little less and exemastane being the best on lipid profiles. Once again, I'm not a doc but I'd definitely look into it if you have access to it.
 
ScottyDoc

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Typically .5mg twice a week. I just remember letro being horrible for lipids, anastrozole a little less and exemastane being the best on lipid profiles. Once again, I'm not a doc but I'd definitely look into it if you have access to it.
I do have access to it, but since I'm trying to lean up for right now, should I maybe run the bottle of lectrozole that I have during my SHRED Run/Log and then buy the anastrozole after?
 
monstermash

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You can absolutely continue to use it for that. to me .83mg daily seems really high to me considering it has a (if I remember correctly) 48hour half life and the usual dosing is .25mg to .5mg eod. You're test dose is relatively high and plenty of people use letro for pre-contest to "dry up"... I'm just concerned with long term use since TRT is a lifetime treatment for most.
 
ScottyDoc

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You can absolutely continue to use it for that. to me .83mg daily seems really high to me considering it has a (if I remember correctly) 48hour half life and the usual dosing is .25mg to .5mg eod. You're test dose is relatively high and plenty of people use letro for pre-contest to "dry up"... I'm just concerned with long term use since TRT is a lifetime treatment for most.
No.. you are absolutely right and I appreciate the advice, believe me, I'm going to call my doctor buddy and see what he recommends, etc. I would like to dry up more for this pre-contest and I'm glad you pointed it out that I should not be taking it "life-long" due to the lipid factor, etc. Who knows, he may even call in a script for me, I mean I know he won't call in a Test script unless I was local and could come in his office, etc. I totally understand that, I mean he has his license to worry about, etc. Either way, I'm sure he will tell me what he gives his patients and how to take it, etc. etc.
 
monstermash

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No.. you are absolutely right and I appreciate the advice, believe me, I'm going to call my doctor buddy and see what he recommends, etc. I would like to dry up more for this pre-contest and I'm glad you pointed it out that I should not be taking it "life-long" due to the lipid factor, etc. Who knows, he may even call in a script for me, I mean I know he won't call in a Test script unless I was local and could come in his office, etc. I totally understand that, I mean he has his license to worry about, etc. Either way, I'm sure he will tell me what he gives his patients and how to take it, etc. etc.
Yeah, bouncing the idea off you're doc friend is definitely the best way to go.
 
ScottyDoc

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Yeah, bouncing the idea off you're doc friend is definitely the best way to go.
I just texted him, I'll let you know what he says when he responds...
 
oufinny

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You should be able to get away with using Erase at that low a dose btw, Letro is a last resort. Aromasin would be my choice if I wanted to go the drug route as I have read good information about it.
 
ScottyDoc

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You should be able to get away with using Erase at that low a dose btw, Letro is a last resort. Aromasin would be my choice if I wanted to go the drug route as I have read good information about it.
My friend sort of responded, we went back and forth and he said he wants to go back and look at my blood work that I scanned and emailed to him and he's gonna get back to me in a day or so, but he said I'll probably want to take Arimidex.
 
MrKleen73

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Wow, I get busy at work and come back to sub and am 3 pages deep. I know you can do this, it is in the bag. Remember next time if you can't find time to exercises spend less of your time eating too. ;) I always forget that part and blow back up to my normal spongy self. I have done really well the past 2 years keeping close to 12% or less but the weight I gained before my surgery this past year while I was taking it easy for recovery put me up around 15-17% and I was really unhappy there.
 
ScottyDoc

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Wow, I get busy at work and come back to sub and am 3 pages deep. I know you can do this, it is in the bag. Remember next time if you can't find time to exercises spend less of your time eating too. ;) I always forget that part and blow back up to my normal spongy self. I have done really well the past 2 years keeping close to 12% or less but the weight I gained before my surgery this past year while I was taking it easy for recovery put me up around 15-17% and I was really unhappy there.
Bro, I've said it before, I'll say it again, we are kindred spirits, made from the same mold! When I put my mind to it, I can achieve just about anything with my body, but holding/maintaing it seems to be harder for me then getting there! I mean don't get me wrong, cutting down and getting lean is not easy, but mentally, once I'm lean and I have achieved my goal, I always seem to slip a little, then a little more, then next thing you know it is almost like I'm on a mission to get FAT! I guess it is my all or nothing type of personality... It is like I'm either full throttle or dead in the water, there is no middle ground, but I have maintained it for 9mos before and I know how to maintain it, just a matter of sticking with it and not letting it get out of hand again, because even though it goes against my all or nothing personality, it really is much, much easier to maintain a certain level than it is to start from scratch again so to speak!
 
Onlychevy6

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Lol well if your on a mission to get fat as you say. I have plenty to shate for many. Lol. You can do this. You have proven you can before so lets do the damn thing.
 
ScottyDoc

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Here is something else that I didn't really clarify in my initial starting post that I want to make sure I do so now. Last year when I did a very similar log I literally ran the 1-ANDRO for 6 weeks straight and then upon completion immediately went to EPI-V for an additional 6 weeks. This time around I'm really going to do something along these lines:

Week 1: 6 1-ANDRO/day
Week 2: 6 1-ANDRO/day
Week 3: 6 1-ANDRO/day
Week 4: 6 1-ANDRO/day
Week 5: 6 1-ANDRO/day
Week 6: 5 1-ANDRO/day & 1 EPI-V/day
Week 7: 4 1-ANDRO/day & 2 EPI-V/day
Week 8: 3 1-ANDRO/day & 3 EPI-V/day
Week 9: 2 1-ANDRO/day & 4 EPI-V/day
Week 10: 1 1-ANDRO/day & 5 EPI-V/day
Week 12: 6 EPI-V/day
Week 13: 6 EPI-V/day
Week 14: 6 EPI-V/day
Week 15: 6 EPI-V/day
Week 16: 6 EPI-V/day

That was MrKleen - Chris's idea and I like it, so that is what I'm going to do, Thanks again Chris!
 

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