Redemption - Mass_69's Retransformation Journal
- 01-26-2006, 02:08 PM
Redemption - Mass_69's Retransformation Journal
I have been planning this retransformation for some time, and actually started on Jan. 2nd. I recently got engaged (last Oct.), and being in top shape is definitely a goal for my wedding day (next Oct.). Since then, I haven’t really done much to help the situation, and pigged like most during the Holidays (+9 lbs. from the end of Oct. thru the New Year).
The week before my “planned start date,” it really started to hit me that this isn’t just about aesthetics, but it’s about my long-term health – a change in Life-Style. I had fallen deeper and deeper into the pit of fried-foods, sugar, whatever was available to eat when I felt hungry. I was water-bloated, blood pressure was high (up to 147/83 if I had been walking around), my pants/waistline hurt, and I felt like sh*t. Some minor tweaks in diet, a little pamabrom (diuretic), and I went from 230.5 lbs. to 223 lbs. (I’m 6’ tall) in one week (without exercise).
A Little About My Exercise Past
I feel this is important for me to detail, but it may be long and boring. If you just want to keep up on the stats, then skip ahead to the next post.
1993-1994: First time I started to exercise with the steel. I was in puberty, so a little lifting went a long way. I was playing football, and weightlifting was a part of practice.
1994-1996: Lost interest in playing football, and devoted athletics to baseball. There was very limited weightlifting in baseball.
1997-1998: No sports, no exercise, but I still ate like I was exercising. Ballooned up over 200 lbs., probably at about 20-25% BF.
1998-1999: Became single, was working in a job in which there was some “manual labor" involved, so that helped me get back into shape. Got back into the gym consistently, incorporated a diet & exercise regimen (ABCDE) to fit my small budget, found a new friend named ephedra, dabbled with prohormones, and went from 200+ lbs. at 20+% BF, to a best of 179 lbs. at 8.5% BF in about 1 ½ years (See first 2 posted pics). I was lean, but still kinda small.
2000: Once I had dipped below 180 lbs. in 1999, I felt I was actually starting to work toward catabolism. I took a few months off, left my home-state of Texas and moved to Connecticut because of some opportunities I had at the time. Got back in the gym, put on a little size, and probably peaked at about 192 lbs. at ~10% BF (See last 3 posted pics). Then in Oct., I had a bad car accident which included a contusion of the chest & concussion. When that happened, I totaled my car (liability insurance only, so no insurance $$$), lost my consultant job, was layed up in bed and couldn’t do a whole lot of anything. These things, coupled with bills and a lot of so-called friends suddenly disappearing caused me to go into a temporary bit of withdrawal, and a little depression.
This was indeed a very large turning point in my life, for the good and the bad. In late November, I started a new job (where I still work), in which I started working with my current fiancé.
2001: In January, I started dating my fiancé. So you know that meant we went out eating & drinking a lot. During this time, I still hadn’t fought off all the depression and the booze didn’t help. Because of my chest injury, I wasn’t working out. I know I still could have done something, but it was probably a combo of refusing to do just cardio, and making excuses. I had gotten out of shape (don’t know stats), and started working out again in September. I was doing good, but results were still a bit slower. That lasted for about 3 months…
2002: I started to put the weight on, and was pretty sedentary. I was at about 208-210 lbs. consistently. Toward the end of the year, I decided to stop smoking, cold-turkey, for the good of my long-term health. At the same time, I got back in the gym, and had my first experience with 1-Test (Mag-10 liquid, 1-T & 4-AD). In a couple of weeks, I was up to about 223 lbs., and cracked the 16” mark on the guns. Some muscle, but also some fat. You see, when I quit smoking, my metabolism “died” and my hunger increased at the same time. BF% was up a little less than a percentage point (20.67-21.5%). Stuck with my workouts for a few months, got below 20% BF, then stopped again.
2003-2005: Probably worked out consistently for about 3 months during 2003, weight stayed somewhere in the 220s. Finally, in mid-December, after being disgusted with pictures of myself, I decided to take exercising seriously, again. I had switched jobs within the company, and was working for a better boss, so that helped keep me from being mentally exhausted. On Dec. 9th, I started at 230.5 lbs., waist just under 40”. By May 2004, I was down to 214 lbs., 15.6% BF, and waist was ~37”. By Oct. 2004, I was at 202 lbs., 12% BF, and waist was 35 1/2”, best stats since well before I stopped smoking. I slacked a bit in Dec. 2004, but I maintained a weight of ~209-215 lbs. until July 2005. I ended up aggravating an old injury in my wrist, and was unable to lift weights. Doc said it was tendonitis or tendonitis-like, or something of that effect. Well, I took a break from exercising, and the wrist wasn’t really getting better, quickly. I used this excuse, and continued my “break” from exercising. Yeah, even cardio. I was slowly gaining much of my weight back, and by the time the first of the Holidays hit (starting with Halloween), I was blowing up quick, and well, you already know the story from there.
Last edited by Mass_69; 03-02-2006 at 08:40 PM.
- 01-26-2006, 02:10 PM
Diet & Exercise:
I am basing my retransformation around an old diet & exercise program I used back in the late 90s. It’s called the ABCDE (Anabolic Burst Cycling of Diet & Exercise). It basically consists of overeating (cleanly) for 2 weeks, and then dieting/cutting for 2 weeks. I plan on going ABCDE from Jan. to March, and then take it from there. My tweaked version goes as:
~ 4100 cals/day
300g protein/500g carbs/100g fat
2-3 exercises per bodypart
3-5 sets per exercise
~ 6 reps/set (except abs, 12-20 depending on exercise)
Lots of Stretching Between Sets
Yohimbine HCl 2.5mg x3/day
170g protein/170g carbs/40g fat
2 exercises per bodypart
3 sets per exercise
Cardio 20+ minutes 3x/week
Ephedrine HCl 25mg x2/day
7-OH 50mg x3/day
ZMA at night
ALCAR 1g x3/day
Thermogenic (Basic Cuts, Xenadrine-EFX, C2, something with caffeine) 2x/day
Ester-C 1g 2-3x/day
Grape Seed Extract 114mg (OPCs) 1-2x/day
Fish Oil 1-2g (Omega-3s) 3x/day
(Edited on 01/27 to make it easier to read)
Last edited by Mass_69; 01-27-2006 at 06:09 PM.
Weight: 223 lbs.
Chest: 46 6/8"
Waist: 38 4/8"
Right Arm: 16 1/8"
Left Arm: 15 6/8"
Right Thigh: 26"
Left Thigh: 26 2/8"
Bodyfat %: ? (Battery Dead on Digital Calipers, I would guess ~15-17%)
Haven't taken a pic, but need to before I make too much progress..
Last edited by Mass_69; 01-26-2006 at 03:46 PM.
As you can see, I actually started on Jan. 2nd.
The Bulking period went great. I ate "cleanly," and practically had to stuff myself at times. Workouts were great, strength still felt good. Started feeling less "soft." Weighed in at 223 lbs. (no change) by the end of week 2.
Checked blood pressure on the 17th, and readings were 120s/70s
First week of cutting has been OK. I think it's much easier to cut knowing it's only for 2 weeks, and I'll be eating again soon. Workouts were so-so, as I could feel a serious carb-depletion in the muscles. Right arm measured right at 16", down 1/8". Weighed in at 219.5 lbs. (-3.5 lbs. from start) after week 3.
i remember reading about that diet when it first came out, junior in high school for me then. hope it works for ya, i'd personally prefer something less drastic but good luck to ya
Great log..... Subscribed!... Good luck, and for the name of science, keep us updated! Did I remember someone saying that?
Did I read it correctly that your taking thermos during the bulk portion? I can see taking one during the cut but during the bulk?
Hey Mass, Don't know if your using Whey but, I drink one in the morning and one after a workout or at night if I'm now working out.... I mix mine with milk during bulk and water during cut.
Being an endo, I would think you would be on board with taking a thermo during bulk to prevent excess fat gain.Originally Posted by scott72
I normally take a 4-6 week break from caffeine/thermos, and then run them for about 12 weeks. They're not effective for me running them for a couple of weeks at a time.
Thank you for reminding me. I've been using Syntrax Nectar + fruit (something like a banana) post-workout. When I'm bulking, I'll usually add some solid food (oatmeal or something). Also when bulking, I'll usually mix one scoop upon awakening.Originally Posted by Jim Mills
I ran out of Syntrax, so now I got some Primaforce Substance-WPI.
Here's a current pic (cold), now actually almost 4 weeks into my transformation.
Don't make fun of the boobies & love-handles, I know I'm out of shape.
Ok well if it works for you awesome. I've just never thought using a thermo to burn extra cals would be productive during a bulk when you needs those cals for producing lbm. I would think you'd be spinning your wheels during the bulk potion anyway..Originally Posted by Mass_69
The thinking behind the use of thermogenics during a bulk isn't to burn more calories, it's to more effectively partition the calories that you do injest.
UPDATE: End of Week 4, First ABCDE Cycle
I measured this morning (Day 14 of Cutting) because I won't have time to do it before work tomorrow.
Well, it looks like good & bad news. Good news, after the cut, measurements went down. The bad, I had to of lost some LBM. During the cutting weeks, muscles got real flat, and workouts weren't great. I think I'll toss in some creatine for the next 2 "cycles". I intentionally did not take any during these first 4 weeks to get an accurate assessment of my body composition w/out any additional water weight.
First ABCDE Cycle (Jan. 2nd-29th):
Start: Redemption - Mass_69's Retransformation Journal
Weight: 213.6 lbs.
Chest: 45 6/8"
Waist: 37 5/8"
Right Arm: 15 7/8"
Left Arm: 15 4/8"
Right Thigh: 25 4/8"
Left Thigh: 25 5/8"
Bodyfat %: 15.8% (Average of 3 Measures)
This is more of my logic. Being mostly Endo, I don't really "bulk" much in the traditional sense. I typically try to "lean bulk" if I intentionally raise calories.Originally Posted by max silver
I see lots of muscles ready to be cut.. JK I'm way behind times... I don't even have a digital cameraOriginally Posted by Mass_69
Another 2 week bulk has passed, but there's not much to say.
Did my workout on Monday, 01/30, and felt fine. Woke up Tuesday morning with a scratch in my throat - aw, crap. Caught some bug that was going around, and had about 1 workout between 01/31 and 02/07, and that one was because I thought I felt better. Got sick again the following day. I cut calories slighty during that time to offset not working out, so I was probably closer to ~3600 instead of 4100.
Last few workouts, now feeling better, were pretty good. Strength increases were up (more/easier reps).
Overall, weight back up to 216 lbs.
Starting 2 week cut, today. I'm adjusting my diet so that I have adequate carbs prior to workouts. Last cutting phase workouts were Blah...
Heading to the gym, soon.
Sucks about getting sick, but thanks for updating this thread, I was wondering about it, this very morning.
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