Precursor to my epistane log...

[loafy777]

It's not the overall calories necessarily, it's more the macros that I'm less than pleased with; specifically protein. In my case, my original targets seem to be a bit high so I'm going to be scaling back a bit.

More to your point though, I definitely exploit the peanut butter [or almond butter] and I've been incorporating coconut oil more recently. Definitely some great advice that can be used be everyone. Thanks!

[loafy777]

Day 21

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing to report.

TRAINING:
A true rest day. Took the family out and did a fair amount of walking around. Ate some free food (chicken breast & chili) and had a good time.

NUTRITION:
Total calories were pretty much dead nuts on target. Macros, not so much... but I'm good with the split.

Nutritional Totals - 2,244 cal, 84g carb, 123g fat, 185g pro

[loafy777]

Day 22

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing to report.

TRAINING:
Another rest day. There's been a bunch of sick people at work and home. Caught something a few days back but I did a decent job of fighting it off (I think). Feeling better and hoping that carries over to tomorrow since I'll be back to the gym.

NUTRITION:
Ramping the carbs up a bit [from yesterday]. Protein was higher as well. Over my targets but they seem to be somewhat fluid anyhow. Since I've never taken anything like this before, I didn't really have a great baseline for how much of an effect it would or wouldn't have on my intake needs.

Nutritional Totals - 2,387 cal, 155g carb, 107g fat, 230g pro

[loafy777]

Day 23

Weight: 180.4 lbs
Up 0.3 lbs week-over-week, and 7.7 lbs since my weigh-in on week 1.
On the 5 of 7 days that I have nutritional data logged for the week, I averaged about 2600 calories. That is less than 100 calories off from the original target intake. Being that I'm still taking in quite a bit of food (for me) on the regular, I'm assuming that the stagnation in scale weight is more of a recomp thing than a lack of progress.

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Didn't get to sync up with the trainers before getting started today so we reverted back to Stoppani's Shortcut to Size program. We're going to do the first 4 week block and then another 4 week program from the trainers. We gained a good bit of strength the first time around following this one so I'm hopeful to produce similarly positive results.

For those unfamiliar with it, the last set of each exercise is a rest-pause on weeks 1 & 2. Weeks 3 & 4 are drop-sets instead. The reps go down and weight goes up as you progress through the week (linear periodization).

Chest, Triceps, Calves
Bench Press - 4 x 12-15
Incline Bench Press - 3 x 12-15
Incline Dumbbell Flye - 3 x 12-15
Cable Crossover - 3 x 12-15
Triceps Pressdown - 3 x 12-15
Lying Triceps extension - 3 x 12-15 (skipped)
Cable Overhead Triceps extension - 3 x 12-15
Standing Calf Raise - 4 x 25-30 (skipped)
Seated Calf Raise - 4 x 25-30

NUTRITION:
Pretty satisfied with my meals and subsequent totals for the day.

Nutritional Totals - 2,720cal, 290g carb, 90g fat, 196g pro

[loafy777]

Day 24



DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 2 of the Shortcut to Size program, slightly modded. Lots of volume. You might even say it has all kiiiiinds of volume.

Back, Biceps,
Dumbbell Bent-Over Row - 4 x 12-15
Wide-Grip Pulldown - 3 x 12-15
Straight Arm Pulldown - 3 x 12-15
Seated Cable Rows - 3 x 12-15
Barbell Curl - 4 x 12-15
Dumbbell Incline Curl - 3 x 12-15 *Subbed in DB Hammer Curls
One-Arm high Cable Curl - 3 x 12-15 * Skipped due to risk of arm explosion
Hip Thrust - 3 x 20-30
Crunch - 3 x 20-30
Oblique Crunch - 3 x 20-30 *Didn't have time to hit abs at the gym unfortunately. About to do it now though.

NUTRITION:
Very similar to yesterday which I believe to be a good thing. I haven't normalized at this new intake level yet to really draw any conclusions but I feel satiated and I'm about 300 calories below my prior target (which seems to have resulted in some extra fat).

Nutritional Totals - 2,700cal, 286g carb, 95g fat, 178g pro

[loafy777]

Day 25

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing to report.

TRAINING:
Rest day, though I did a quick cardio session and some core (glutes, abs & obliques).

NUTRITION:
The election is only just behind us and I'm feeling a lot like a politician thanks to my indecisiveness towards nutrition.

I was talking with one of the trainers and he inspired me to not only stay the course on my intake, but to up the ante based on the gains thus far. Using my most recent weight and tweaking the IF Calc accordingly, that puts me at around 2450 cal / 3275 cal on rest days and workout days respectively.

Nutritional Totals - 2,475 cal, 139g carb, 129g fat, 212g pro

[loafy777]

Day 26

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 3 of the Shortcut to Size program.

Delts were on fire but they feel fine now so let's assume that it was a good pain. I haven't had quite that much of a pump in them before. Good times...

On the other hand, my grip was failing way before my traps on the shrugs. I flew through my first set with 90lb DBs but was annoyed with them rubbing on my legs as I went through the motions. The trap bar eliminated that problem and let me load up some extra weight (only did 225 on account of my chick hands though).

Shoulders, Traps, Calves
Dumbbell Shoulder Press - 4 x 12-15
Dumbbell Lateral Raise - 3 x 12-15
Superset with Tricep Pressdowns
One-Arm Cable Front Raise - 3 x 12-15 *Subbed in DB Front Delt Raise
High Cable Rear Delt Fly - 3 x 12-15
Dumbbell Shrug - 4 x 12-15 *Subbed in Trap Bar Shrugs after first set
Seated Calf Raise - 4 x 25-30 * Skipped due to time
Leg Press Calf Raise - 4 x 25-30 * Skipped due to time

NUTRITION:
Felt like I was endlessly eating today to hit the new targets. Hopefully I wasn't overzealous but I suppose that time will tell.

Nutritional Totals - 3,170cal, 354g carb, 116g fat, 213g pro

[loafy777]

Day 27

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 4 of the Shortcut to Size program.

Quads have never had as much of a pump as they did today. Good god, man! I was hobbling off of the leg extension machine like an old man. I didn't get a chance to make it around to the RDLs since I had to get to a meeting, but I'm not sure how much I'd have been able to do anyhow.

I kept the squats pretty light @ 225x12. I felt like I had a good bit more left in the tank, but I've done this program before and know the pain of blowing my proverbial load too soon. Decided however to do my single leg squats a bit heavier (load per leg anyhow) and did fewer reps; 135x8.

Quads, Hamstrings, Abs
Squat - 4 x 12-15
One-Leg Leg Press - 3 x 12-15 *Subbed in BB Single Leg Squats due to lack of Leg Press
Leg Extension - 3 x 12-15
Lying Leg Curl - 3 x 12-15 Superset this and the extensions
Romanian Deadlift - 4 x 12-15 Skipped as mentioned above
Hip Thrust - 3 x 20-30*
Crunch - 3 x 20-30*
Plank - 3 x 1 minute

NUTRITION:
Dayum am I full... I'll update the numbers below when I finish eating. That is, assuming that I can put anything else down.

Nutritional Totals - 2,924cal, 330g carb, 83g fat, 233g pro

[Lukef2000]

Day 27

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 4 of the Shortcut to Size program.

Quads have never had as much of a pump as they did today. Good god, man! I was hobbling off of the leg extension machine like an old man. I didn't get a chance to make it around to the RDLs since I had to get to a meeting, but I'm not sure how much I'd have been able to do anyhow.

I kept the squats pretty light @ 225x12. I felt like I had a good bit more left in the tank, but I've done this program before and know the pain of blowing my proverbial load too soon. Decided however to do my single leg squats a bit heavier (load per leg anyhow) and did fewer reps; 135x8.

Shoulders, Traps, Calves
Squat - 4 x 12-15
One-Leg Leg Press - 3 x 12-15 *Subbed in BB Single Leg Squats due to lack of Leg Press
Leg Extension - 3 x 12-15
Lying Leg Curl - 3 x 12-15 Superset this and the extensions
Romanian Deadlift - 4 x 12-15 Skipped as mentioned above
Hip Thrust - 3 x 20-30*
Crunch - 3 x 20-30*
Plank - 3 x 1 minute

NUTRITION:
Dayum am I full... I'll update the numbers below when I finish eating. That is, assuming that I can put anything else down.

Nutritional Totals - 2,924cal, 330g carb, 83g fat, 233g pro

Wow so you do squats and Romanian deadlifts on shoulder day?? Lol

[loafy777]

The perils of copy/paste are hard at work.

Nice catch man. Thanks.

[loafy777]

Day 28

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- While I was hoping to have nothing to report, my overactive mind may be concocting some gyno. Hell... maybe I've always had it as I was definitely a fat kid growing up. In either case, I happened to notice that there is a lump/mass beneath or around the nip on both sides though it's more pronounced on the left. No sensitivity in my nipples or areolas themselves, but depending upon how I manipulate those masses, it can be a bit tender.

Given that, what do you guys think?

1. Stay the course as-is and trust the nolva + erase to do their thing in PCT?
2. Immediately stop cycle and begin PCT?
3. Add nolva to my current cycle?
4. Add Erase Pro to my current cycle?
5. A combination of these?
6. Quit being a little bitch and get back in the gym?

TRAINING:
Rest day.

NUTRITION:
As I've reported, eating is a challenge lately. I figured that it would be a cake walk today as I get to consume a staggering 800 calories less than workout days. Nope. Still had to force myself to pack in the last bit.

Nutritional Totals - 2,392 cal, 104g carb, 140g fat, 200g pro

NOTE: Added a new pic to the rest (post#3). Despite the difference on the scale, I don't really notice a whole helluva lot of difference visually. Maybe it's just me?

[loafy777]

Day 29 (Week 5, Day 1)

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Regarding the gyno comment yesterday, I definitely don't have anything like what you might see online. As I've done all along though, I want to document EVERYTHING regardless of severity.

That said, there is in fact a structure under the surface. I can't say that feeling my pecs has ever made it on to my to-do list so I have no idea if it's pre-existing and/or normal. I will continue to monitor the situation and do what I think is needed. In the interim, if anyone has any opinions on the subject then please feel free to voice them here.

TRAINING:
Rest day.

NUTRITION:
Maybe I'm getting used to the increase or maybe I was just hungry, but today was easier than previous days of eating.

Nutritional Totals - 2,452 cal, 127g carb, 134g fat, 179g pro

[loafy777]

Day 30

Weight: 182.9 lbs
Up 2.5 lbs week-over-week, and 10.2 lbs since my weigh-in on week 1.

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Week2, Day 1 of Shortcut to Size.
Decided to up the ante a bit and threw in some light squats between sets instead of just sitting around. 135x12 between sets of flat bench, then 185x8 for all the other chest movements.

Chest, Triceps, Calves
Bench Press - 4 x 9-11
Incline Bench Press - 3 x 9-11
Incline Dumbbell Flye - 3 x 9-11
Cable Crossover - 3 x 9-11
Triceps Pressdown - 3 x 9-11
Lying Triceps extension - 3 x 9-11 (skipped)
Cable Overhead Triceps extension - 3 x 9-11
Standing Calf Raise - 4 x 25-30 (skipped)
Seated Calf Raise - 4 x 25-30 (skipped)

NUTRITION:
Ended up going nearly 2x the fat versus the targets but the overall calories weren't there otherwise. Gotta work on this...

Nutritional Totals - 3,423cal, 319g carb, 137g fat, 191g pro

[abovehuman24]

Enjoying reading your log, thinking about starting a cycle soon!

[loafy777]

Enjoying reading your log, thinking about starting a cycle soon!

Glad to have you. It's always nice to know that other people are getting something out of it. Guess I should probably log the last two days while I'm here...

[loafy777]

Day 31

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 6 of the Shortcut to Size program.

Felt pretty damned good strength wise. I was using the 100lb DBs for my SA DB BO Row which for me, is pretty hefty. I didn't add anything in between like I had the day before, but it was plenty taxing as we had some pretty good velocity going with the routine as a whole.

Back, Biceps, Abs
Dumbbell Bent-Over Row - 4 x 9-11
Wide-Grip Pulldown - 3 x 9-11
Straight Arm Pulldown - 3 x 9-11
Seated Cable Rows - 3 x 9-11
Barbell Curl - 4 x 9-11
Dumbbell Incline Curl - 3 x 9-11 *Subbed in DB Hammer Curls
One-Arm high Cable Curl - 3 x 9-11
Hip Thrust - 3 x 20-30
Crunch - 3 x 20-30
Oblique Crunch - 3 x 20-30 * As with last week, I unfortunately didn't have time to hit abs today. I will make up for it tomorrow though which still gives me a day to rest before the second ab day. I also try to think of it in terms of core versus straight up abs.

NUTRITION:
Despite the overall calories being a bit light compared to the target, the macros felt appropriate and it was certainly clean. Hell, I made a smoothie that was plenty to hold me over all night. Unfortunately, I also had to put down some chicken breast, veggies, whole grains, etc. That's why I stopped when I did. It was just too much volume. Gotta get more calories in earlier on these days I guess.

Nutritional Totals - 3,016cal, 379g carb, 87g fat, 215g pro

[loafy777]

Day 32

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Rest day, but I decided that I'd hit up some cardio and abs (to make up for yesterday). I rode the stationary bike (not recumbent) for about 10 minutes but had to stop on account of my balls going numb. While this seems to happen frequently when I do the bike, it's never a comfortable feeling and I didn't want to mess around with it.

Trap Bar Deadlifts - 3 x 10 225. Nothing fancy. Wanted a weight that I'd notice at 10 reps but wouldn't prohibit the slams immediately afterward.
Heavy Rope Slams - 3 x 25 * These two were superset and completed for speed to get more of a metabolic effect.

Hip Thrust - 3 x 20-30 * I did these at 135 for sets of 8. I've only just started to incorporate these and never with the bar so I wanted to break myself in easily to hopefully save some nasty bruising around my Netherlands.
DB Crunch - 3 x 20-30 * Sets of 12-15 instead.
Oblique Crunch - 3 x 20-30 * Subbed in some Planks and Pallof Presses instead.

NUTRITION:
Though it wasn't a true rest day in every sense of the word, my nutrition was catered to that notion. So less overall calories and a macro split consisting of fewer carbs and more [good] fats, just as I would on a rest day.

Nutritional Totals - 2,451cal, 145g carb, 112g fat, 207g pro


ADDITIONAL RAMBLINGS:
Weighed myself again just for the hell of it. I know from past experience that my weight fluctuates a decent amount throughout the week which held true again today. I was a bit over 184.

I setup my exit comp for Monday the 26th. Pounds of mass have definitely been added but the trick is ensuring that it's the right kind of mass. I'm certainly not in the same hemisphere as terms like ripped or shredded as you have seen in the pics and that makes it difficult for me to give you guys a good guess. Not sure what to expect honestly but that's the beauty of the calipers. Either way I will keep you guys posted.

[loafy777]

Day 33

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 7 of the Shortcut to Size program.

Delts were on fire again. Felt a bit like I was stabbed and they forgot the knife in there. Okay. You caught me. I have no idea what that would really feel like, but it was more than apparent to me that I was in the midst of a shoulder workout.

Shoulders, Traps, Calves
Dumbbell Shoulder Press - 4 x 9-11
Dumbbell Lateral Raise - 3 x 9-11
One-Arm Cable Front Raise - 3 x 9-11 *Subbed in DB Front Delt Raise
High Cable Rear Delt Fly - 3 x 9-11
Dumbbell Shrug - 4 x 9-11 *Subbed in Trap Bar Shrugs
Seated Calf Raise - 4 x 15-20
Leg Press Calf Raise - 4 x 15-20 * Skipped due to lack of leg press (BOOO!)

NUTRITION:
A buddy of mine was in from out of town so we went to watch some Thursday night football. Considering that nugget of info, I'd say I did pretty damned well as I was left to the mercy of the menu.

Nutritional Totals - 3,136cal, 241g carb, 163g fat, 184g pro

[loafy777]

Day 34

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- Nothing noteworthy.

TRAINING:
Day 8 of the Shortcut to Size program...

...is what this was supposed to be. Unfortunately I had/have a ton of stuff going on at work and in addition had to move back to my old building. All of that translates to skipping leg day (which I actually like doing so this pisses me off even more).

Quads, Hamstrings, Abs
Squat - 4 x 9-11
One-Leg Leg Press - 3 x 9-11
Leg Extension - 3 x 9-11
Lying Leg Curl - 3 x 9-11
Romanian Deadlift - 4 x 9-11
Hip Thrust - 3 x 20-30*
Crunch - 3 x 20-30*
Plank - 3 x 1 minute

NUTRITION:
Since I hadn't planned on skipping the gym, I ate as though it were a workout day. Again, this is less than ideal but also not my first choice of how the day would go.

Nutritional Totals - 3,192cal, 331g carb, 117g fat, 217g pro

[loafy777]

Day 35

DOSING:
3 caps (45mg); split 1 cap morning, 1 afternoon and 1 in evening.

SIDES:
- I've noticed for a while now that I can actually remember my dreams. This is pretty significant for me as that isn't something I typically have been able to do since I was young(er). I'm hoping that it persists after the epi as I'll miss this "side".

TRAINING:
Rest day.

NUTRITION:
Meh. Needed more protein and less fat.

Nutritional Totals - 2,404 cal, 74g carb, 170g fat, 154g pro