Misfit28
Well-known member
- Awards
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Hey guys,
I'm about to buckle down and cut some fat! OL UK was nice enough to hook me up with a bottle of the new Sup3r Epi for me to log. Waiting on the Sup3r Epi to arrive, just putting this up to prepare.
I'm also running some other goodies, which I ran past them to make sure I could stack them with permission. Here's some info on me:
I first started my journey in March of 2011 at the ripe old age of 36 years old, starting at a weight of 335 lbs. I struggled to lose weight through caloric restriction and cardio alone, and did a little research (since that's what I do for a living
), and decided to try lifting for the first time in my life. That was in November of 2011. Once I started lifting with the Stronglifts program (5 X 5), the weight began to fall off quickly.
I reached my low weight back in March of 2013, hitting 210 lbs. at about 15% BF or so. Since then, I focused on lifting 5/3/1 style and stayed relatively lean while adding some mass.
This year I did not do as well. I've ended up letting myself go by not tracking my intake and doing a lot less lifting. I'm working a second job at UPS right now, and that plays into it, but I need to get myself back into the mindset, and I'm hoping this log will help me with that.
I'm now back to about 255 lbs. and my body fat has gone up quite a bit, probably edging up to about 25% BF. Not good.
My lifting has been a bit sporadic as of late, but I am planning to get in the gym more often, and I have a new treadmill at home for cardio on non-lofting days. On lifting days I may do some cardio after weights.
During this log, I will be tracking my intake and my lifts every day.
I always have a problem with determining my activity level, so I'm going to try to get a starting range by using a moderate activity level. I lift 3-4 times a week and work 5 days a week at night at UPS. I figure that at least puts me at moderate. Of course, I will be tracking my weight and appearance and adjust as needed. I track my intake through MFP, and after having a period of about 6 months where I didn't track I have now managed a 43 day streak. I will be weighing each Monday. I'm also going to try to post pictures on a weekly or bi-weekly basis, as well as measurements (waist, arms, legs, chest, hips, etc.).
Using Katch-McCardle with a BF% estimate at 25% with Moderately active as my activity modifier gives me a TDEE of right at 3,500 calories per day. I'm going to try out a 20% deficit, putting me at roughly 2,800 calories per day (2,787 calories).
Here's the macro breakdown:
210g P
230g CHO
115g F
2,795 calories
If anyone has any suggestions here, PLEASE chime in. I'm all about listening to input and want to make the best use of this log!
As far as the main supps go, here is what I will be running for this log:
OL Sup3r Epi: 500/500/500/500/500/500/500/500
Ostarine: 15/15/15/15/15/15/15/15
OL Cardar1ne: 7/7/14/14/14/14/14/14
I'm having a bit of trouble deciding on the Osta dosages, as I have a partial bottle of EnduraShred (31 caps) and a partial bottle of Omega Labs Ostar (56 caps). Not sure if I should start at 10mg using the Endurashred and then finish out the cycle with 215mg or what. Input here is helpful.
I'm also considering bridging into Epi from this setup and reverse dieting into recomp. This may be too long on, though. Thoughts? If I use some Tr3st that I have as a base, I will be shut down HARD!
I think that these supps will keep me from losing any LBM during a hard cut, at least that's my hope
Supports are:
Anastrozole on hand in case of flareups during cycle
Inhibit P on hand in case of flareups during cycle
Cycle Assist run every day, including with the Epi-Andro (I've been preloading with Ar1micare Pro for a bit now)
Taurine 5g daily
RYR 1,200mg daily
CoQ10 150mg daily
Fish Oil
Joint Support XT
Cissus XT
PCT will be Torem 120/90/60/60, Sup3r PCT and Exemestane 12.5mg E3D after PCT. I may even throw in some Test1fy Pro instead of Sup3r PCT if I have the funds
Pres:
I may use the energy from GW and Epi-Andro to help power my workouts and give me a stim break at the same time. However, I have some stim & non-stim Conqu3r Unleashed, ProSupps NO3 Drive and IFN Max Out on hand too.
Lifting will be as follows:
I have been doing 5/3/1 for what seems like forever, and am really considering a change. I recently ran across Waterbury for cutting, but since I will be on Anabolics I may be able to get away with three lifting days per week. In his "cutting" template, he recommends two days of lifting with 10 X 3 rep scheme at 75% of 1RM (basically a 1RM weight). His "normal" routine uses 85% 1RM, I believe. The cutting routine recommends some Cardio and 45 second rests between sets. I will need to lift in the early AM, as I work two jobs. Hoping the short rests will be good to make the workouts quick but still effective.
As I have some serious issues with heel spurs on the part of my heels where the Achilles attaches. Squatting seems to seriously affect this, in a bad way. I'm feeling better after taking Cissus XT and Joint Support XT everyday, along with some stretching, but my entire posterior chain is always tight. My calves, hammies and glutes are super tense all of the time. I think I need to try to add some flexibility and mobility work. Like I have the time!!! In other words, I'll be trying to add Squats back, but will be taking it easy and trying to incorporate some flexibility work.
Once again, input here is WELCOME! I'm a little concerned about the GW working better with slow-twitch muscles, so I may just need to do higher reps, lower weights.
I'm about to buckle down and cut some fat! OL UK was nice enough to hook me up with a bottle of the new Sup3r Epi for me to log. Waiting on the Sup3r Epi to arrive, just putting this up to prepare.
I'm also running some other goodies, which I ran past them to make sure I could stack them with permission. Here's some info on me:
ABOUT ME
I first started my journey in March of 2011 at the ripe old age of 36 years old, starting at a weight of 335 lbs. I struggled to lose weight through caloric restriction and cardio alone, and did a little research (since that's what I do for a living
), and decided to try lifting for the first time in my life. That was in November of 2011. Once I started lifting with the Stronglifts program (5 X 5), the weight began to fall off quickly.I reached my low weight back in March of 2013, hitting 210 lbs. at about 15% BF or so. Since then, I focused on lifting 5/3/1 style and stayed relatively lean while adding some mass.
This year I did not do as well. I've ended up letting myself go by not tracking my intake and doing a lot less lifting. I'm working a second job at UPS right now, and that plays into it, but I need to get myself back into the mindset, and I'm hoping this log will help me with that.
I'm now back to about 255 lbs. and my body fat has gone up quite a bit, probably edging up to about 25% BF. Not good.
My lifting has been a bit sporadic as of late, but I am planning to get in the gym more often, and I have a new treadmill at home for cardio on non-lofting days. On lifting days I may do some cardio after weights.
STRATEGY:
During this log, I will be tracking my intake and my lifts every day.
DIET
I always have a problem with determining my activity level, so I'm going to try to get a starting range by using a moderate activity level. I lift 3-4 times a week and work 5 days a week at night at UPS. I figure that at least puts me at moderate. Of course, I will be tracking my weight and appearance and adjust as needed. I track my intake through MFP, and after having a period of about 6 months where I didn't track I have now managed a 43 day streak
. I will be weighing each Monday. I'm also going to try to post pictures on a weekly or bi-weekly basis, as well as measurements (waist, arms, legs, chest, hips, etc.).Using Katch-McCardle with a BF% estimate at 25% with Moderately active as my activity modifier gives me a TDEE of right at 3,500 calories per day. I'm going to try out a 20% deficit, putting me at roughly 2,800 calories per day (2,787 calories).
Here's the macro breakdown:
210g P
230g CHO
115g F
2,795 calories
If anyone has any suggestions here, PLEASE chime in. I'm all about listening to input and want to make the best use of this log!
SUPPS
As far as the main supps go, here is what I will be running for this log:
OL Sup3r Epi: 500/500/500/500/500/500/500/500
Ostarine: 15/15/15/15/15/15/15/15
OL Cardar1ne: 7/7/14/14/14/14/14/14
I'm having a bit of trouble deciding on the Osta dosages, as I have a partial bottle of EnduraShred (31 caps) and a partial bottle of Omega Labs Ostar (56 caps). Not sure if I should start at 10mg using the Endurashred and then finish out the cycle with 215mg or what. Input here is helpful.
I'm also considering bridging into Epi from this setup and reverse dieting into recomp. This may be too long on, though. Thoughts? If I use some Tr3st that I have as a base, I will be shut down HARD!
I think that these supps will keep me from losing any LBM during a hard cut, at least that's my hope
Supports are:
Anastrozole on hand in case of flareups during cycle
Inhibit P on hand in case of flareups during cycle
Cycle Assist run every day, including with the Epi-Andro (I've been preloading with Ar1micare Pro for a bit now)
Taurine 5g daily
RYR 1,200mg daily
CoQ10 150mg daily
Fish Oil
Joint Support XT
Cissus XT
PCT will be Torem 120/90/60/60, Sup3r PCT and Exemestane 12.5mg E3D after PCT. I may even throw in some Test1fy Pro instead of Sup3r PCT if I have the funds
Pres:
I may use the energy from GW and Epi-Andro to help power my workouts and give me a stim break at the same time. However, I have some stim & non-stim Conqu3r Unleashed, ProSupps NO3 Drive and IFN Max Out on hand too.
LIFTING & CARDIO
Lifting will be as follows:
I have been doing 5/3/1 for what seems like forever, and am really considering a change. I recently ran across Waterbury for cutting, but since I will be on Anabolics I may be able to get away with three lifting days per week. In his "cutting" template, he recommends two days of lifting with 10 X 3 rep scheme at 75% of 1RM (basically a 1RM weight). His "normal" routine uses 85% 1RM, I believe. The cutting routine recommends some Cardio and 45 second rests between sets. I will need to lift in the early AM, as I work two jobs. Hoping the short rests will be good to make the workouts quick but still effective.
As I have some serious issues with heel spurs on the part of my heels where the Achilles attaches. Squatting seems to seriously affect this, in a bad way. I'm feeling better after taking Cissus XT and Joint Support XT everyday, along with some stretching, but my entire posterior chain is always tight. My calves, hammies and glutes are super tense all of the time. I think I need to try to add some flexibility and mobility work. Like I have the time!!!
In other words, I'll be trying to add Squats back, but will be taking it easy and trying to incorporate some flexibility work.Once again, input here is WELCOME! I'm a little concerned about the GW working better with slow-twitch muscles, so I may just need to do higher reps, lower weights.
