Doctoroctober
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Super LGD Log, Day 0?
Firstly, thank you PrimalVP for including me in this promotion.
It’s day 0 with a question mark because I *think* it's coming in the mail today, so this is a pre-start kick-off.
ABOUT ME
Here’s a little background and history on my experience, if you’re interested. 38, married, 2 little girls, mega-project construction management in NYC, long work hours, never enough sleep. Damn healthy home cooked diet consisting of chicken, turkey, red meat, bacon, tons of fresh vegetables and hearty green salads, nuts, seeds, dairy, eggs, some fresh and dried fruit, berries, yams, any grains are whole and brown, processed junk foods virtually zero – all of this is just because that’s what I like and what I’m used to. Vices are 3-6 drinks a week, 420 0-3x/week, diet soda at most 3x/week, and that’s about it I think. Supplements right now are fish oil, Vitamin D, creatine, leucine with dinner, BCAAs pre-workout because I lift fully fasted, sesamin but I’m just running that bottle out, and whatever PWO is on sale (currently Alphamine). I’m just starting a bulk so I’m phasing out the thermos and EC.
I’m generously 5’-7” in the morning, around 146 on the scale, and somewhere between 8-12% BF based on BIA, calipers, and the mirror. I lifted and ate pretty unscientifically for a few years in my late late 20s early 30s and got pretty good results, but then did nothing and ate whatever I wanted from around 2008 till February of this year. February 1, disgusted with my dad bod, I started a leangains based cut, increasing my deficit down to a ridiculous and probably stupid 1200 calorie daily average until mid June. Then I’ve been sort of reverse dieting for the past 3 weeks, getting back to maintenance, slight surplus, and I finally switched to a true surplus as of yesterday, so this LGD couldn’t come at a better time. I threw an OL Ostar1ne cycle in during the cut, which is the entirety of my anabolic experience to date. Lifting has been 3x/week all along with zero cardio, starting as the “Big 3” from rippedbody.jp, then Strong Lifts 5x5 until I plateaued repeatedly on everything, then most recently a 2-working-set-per-exercise RPT split based on an AMA from reddit user 31minutes. I may be looking to try something higher volume now that I’m bulking though with the fasted training I do feel my tank runs dry pretty quickly. I may or may not stick with the intermittent fasting, macro partitioning, caloric cycling, fasted training etc... depending on how I feel and progress on this cycle. Honestly I like it all so much and it fits my lifestyle so well that I can see myself doing it for the rest of my life. My results from February 1 of this year to now have been a 15+lb loss on the scale, over 4 inches off my waist (entirely new wardrobe), and obviously strength gains.
THE PLAN
The current plan for this log and cycle is still lifting 3x/week, zero cardio, and hopefully increase my calories gradually without gaining too much body fat. I set my current targets like so:
Rest Days: Kcal=1,990 / P=146g / C=88g / F=117g
Lift Days: Kcal=2,190 / P=146g / C-301g / F=45g
I lift at around 5pm Mon, Tue, Thurs because that’s what my work schedule allows – I’d rather have a day between each lift but that’s what I got. Then I down a whey/milk/berry shake, dinner around 7pm, and after I put the girls to bed I do whatever while sliding some food down my gullet and logging everything in MFP from around 9pm-11pm and that’s the last time I eat until shake or dinner the next night. I “cheat” occasionally on weekends by actually eating a breakfast or lunch, but I’ve been doing less and less of that – but if it’s a social thing like going out for a meal then just about anything goes.
Latest lifts of note are as follows:
Barbell Bench Press: 205x4, 200x5
Barbell Back Squat Deep(ish): 230x6
Barbell Deadlift: 300x3, 295x5
Barbell Standing Shoulder Press: 135x5, 120x6
Barbell Incline Bench Press: 165x4, 150x5
Barbell Curl: 90x5, 80x4
Triceps Dips: 90+BWx7
Close Grip Chin Up: 55+BWx6
Shoulder Width Pull Up: BW+52.9x7 (converted from kilos), BW+45x6
Routine is currently:
Day 1: Legs and Abs
Squat, weighted decline crunch (or something similar), calf raises, dumbbell side bends at 120Lbs (heaviest the gym's got), leg curls, and occasionally leg press or leg extension and maybe a 3rd ab set of something
Day 2: Back and Shoulders
Deadlift, military press, weighted pull ups, arnold press, t-bar row, and sometimes face pulls and weighted close grip chin ups
Day 3: Chest and Arms
Bench press, barbell curls, weighted dips, machine flys, triceps push downs, barbell or dumbbell incline press, and occasional wrist rollers
I haven't read too many logs (I guess I will, but I haven't yet), so without much research I plan to log 5-7x/week or at the very least every lifting day, reporting on body comp changes, body measurement changes, LGD and other supplement dosing, nutrition, strength changes, any sides, and general feelings if relevant. Oh and pre and progress pics.
FEEDBACK
So before I start I welcome any suggestions or feedback on my plan. And definitely any suggestions for how to dose the LGD and what I might need to have on hand as far as AIs, SERM, PCT, etc.... right or wrong I'm terrified of gyno. Nutraplanet had a big July 4th sale, so I grabbed some Str3ngth, Elim1nate, and Ostar1ne in case any of those might be useful, but at the moment I'm planning to run the LGD solo.
Firstly, thank you PrimalVP for including me in this promotion.
It’s day 0 with a question mark because I *think* it's coming in the mail today, so this is a pre-start kick-off.
ABOUT ME
Here’s a little background and history on my experience, if you’re interested. 38, married, 2 little girls, mega-project construction management in NYC, long work hours, never enough sleep. Damn healthy home cooked diet consisting of chicken, turkey, red meat, bacon, tons of fresh vegetables and hearty green salads, nuts, seeds, dairy, eggs, some fresh and dried fruit, berries, yams, any grains are whole and brown, processed junk foods virtually zero – all of this is just because that’s what I like and what I’m used to. Vices are 3-6 drinks a week, 420 0-3x/week, diet soda at most 3x/week, and that’s about it I think. Supplements right now are fish oil, Vitamin D, creatine, leucine with dinner, BCAAs pre-workout because I lift fully fasted, sesamin but I’m just running that bottle out, and whatever PWO is on sale (currently Alphamine). I’m just starting a bulk so I’m phasing out the thermos and EC.
I’m generously 5’-7” in the morning, around 146 on the scale, and somewhere between 8-12% BF based on BIA, calipers, and the mirror. I lifted and ate pretty unscientifically for a few years in my late late 20s early 30s and got pretty good results, but then did nothing and ate whatever I wanted from around 2008 till February of this year. February 1, disgusted with my dad bod, I started a leangains based cut, increasing my deficit down to a ridiculous and probably stupid 1200 calorie daily average until mid June. Then I’ve been sort of reverse dieting for the past 3 weeks, getting back to maintenance, slight surplus, and I finally switched to a true surplus as of yesterday, so this LGD couldn’t come at a better time. I threw an OL Ostar1ne cycle in during the cut, which is the entirety of my anabolic experience to date. Lifting has been 3x/week all along with zero cardio, starting as the “Big 3” from rippedbody.jp, then Strong Lifts 5x5 until I plateaued repeatedly on everything, then most recently a 2-working-set-per-exercise RPT split based on an AMA from reddit user 31minutes. I may be looking to try something higher volume now that I’m bulking though with the fasted training I do feel my tank runs dry pretty quickly. I may or may not stick with the intermittent fasting, macro partitioning, caloric cycling, fasted training etc... depending on how I feel and progress on this cycle. Honestly I like it all so much and it fits my lifestyle so well that I can see myself doing it for the rest of my life. My results from February 1 of this year to now have been a 15+lb loss on the scale, over 4 inches off my waist (entirely new wardrobe), and obviously strength gains.
THE PLAN
The current plan for this log and cycle is still lifting 3x/week, zero cardio, and hopefully increase my calories gradually without gaining too much body fat. I set my current targets like so:
Rest Days: Kcal=1,990 / P=146g / C=88g / F=117g
Lift Days: Kcal=2,190 / P=146g / C-301g / F=45g
I lift at around 5pm Mon, Tue, Thurs because that’s what my work schedule allows – I’d rather have a day between each lift but that’s what I got. Then I down a whey/milk/berry shake, dinner around 7pm, and after I put the girls to bed I do whatever while sliding some food down my gullet and logging everything in MFP from around 9pm-11pm and that’s the last time I eat until shake or dinner the next night. I “cheat” occasionally on weekends by actually eating a breakfast or lunch, but I’ve been doing less and less of that – but if it’s a social thing like going out for a meal then just about anything goes.
Latest lifts of note are as follows:
Barbell Bench Press: 205x4, 200x5
Barbell Back Squat Deep(ish): 230x6
Barbell Deadlift: 300x3, 295x5
Barbell Standing Shoulder Press: 135x5, 120x6
Barbell Incline Bench Press: 165x4, 150x5
Barbell Curl: 90x5, 80x4
Triceps Dips: 90+BWx7
Close Grip Chin Up: 55+BWx6
Shoulder Width Pull Up: BW+52.9x7 (converted from kilos), BW+45x6
Routine is currently:
Day 1: Legs and Abs
Squat, weighted decline crunch (or something similar), calf raises, dumbbell side bends at 120Lbs (heaviest the gym's got), leg curls, and occasionally leg press or leg extension and maybe a 3rd ab set of something
Day 2: Back and Shoulders
Deadlift, military press, weighted pull ups, arnold press, t-bar row, and sometimes face pulls and weighted close grip chin ups
Day 3: Chest and Arms
Bench press, barbell curls, weighted dips, machine flys, triceps push downs, barbell or dumbbell incline press, and occasional wrist rollers
I haven't read too many logs (I guess I will, but I haven't yet), so without much research I plan to log 5-7x/week or at the very least every lifting day, reporting on body comp changes, body measurement changes, LGD and other supplement dosing, nutrition, strength changes, any sides, and general feelings if relevant. Oh and pre and progress pics.
FEEDBACK
So before I start I welcome any suggestions or feedback on my plan. And definitely any suggestions for how to dose the LGD and what I might need to have on hand as far as AIs, SERM, PCT, etc.... right or wrong I'm terrified of gyno. Nutraplanet had a big July 4th sale, so I grabbed some Str3ngth, Elim1nate, and Ostar1ne in case any of those might be useful, but at the moment I'm planning to run the LGD solo.
