Epi-v shreds Old fug, Read all about it...

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  1. This weeks pics do show a bit of improvement but there was some bad eating at the end of the week... I still have 2 weeks to bring this home...Name:  1.JPG
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    Unremarkable is no way to go through life... Doug


  2. Quote Originally Posted by DreamWeaver
    This weeks pics do show a bit of improvement but there was some bad eating at the end of the week... I still have 2 weeks to bring this home...<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 974"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 975"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 976"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 977"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 978"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 979"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 980"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62 981"/>
    Two weeks? That means youre going to extend?! Sweet... already lookin crazy ripped for a 54 year old dude. Another two weeks i cabt even imagine
    I'm just a dude chasing a dream
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  3. Quote Originally Posted by superbeast668 View Post
    Two weeks? That means youre going to extend?! Sweet... already lookin crazy ripped for a 54 year old dude. Another two weeks i cabt even imagine
    Thanks yah I am about 6% right now I think...
    Unremarkable is no way to go through life... Doug

  4. Quote Originally Posted by DreamWeaver

    Thanks yah I am about 6% right now I think...
    I can honestly say ive never been below 10%. You follow IF correct? I might give it another go now that im in a situation that i can lift before work so dont have to worry about 12 hours manual labor and and hour of gym pre first meal
    I'm just a dude chasing a dream

  5. Wow, you look great Doug.
    NSCA - CSCS
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  6. Quote Originally Posted by superbeast668 View Post
    I can honestly say ive never been below 10%. You follow IF correct? I might give it another go now that im in a situation that i can lift before work so dont have to worry about 12 hours manual labor and and hour of gym pre first meal
    Yah it's the only way for me to go now...

    Quote Originally Posted by VolcomX311 View Post
    Wow, you look great Doug.
    Thanks Sam ...been another good year
    Unremarkable is no way to go through life... Doug

  7. Great landscape in the back shot.
    NSCA - CSCS

  8. Quote Originally Posted by VolcomX311 View Post
    Great landscape in the back shot.
    Thanks again.. back has been on fire this year, deep tissue massage has done a number...
    Unremarkable is no way to go through life... Doug

  9. I had a great workout and let me tell you I really cleaned up a lot since Saturday when pics were taken (ain't that always the fuggin way) but I had come off 2 days of bad eating.

    I have reached freak status, I was walking in the park and people were freaking the fug out... one group of young ladies walked by and the older one which I thought was a mother says "Would you like to Trim that".. and about 3 of them said yes... weird...the point is I was fuggin ripped to shyte...

    I went into the gym not expecting to do so well but I got a lot of the reps on a very tough routine.. chest and back saturation, I am very pleased.

    I whipped up a spreadsheet that calculate the cals I will allow myself on free days... it's qute complicated but any extra cals will come from cals I save during the week and 1/2 of any excess burn cals... from exercise...

    The fornula goes like this If it's a work out day then cals allowed for wo days + (cals burned - 1200)/2 - cals consumed. So on workout days the hard coded 1200 cals is expected activity so only activity that supercedes can be added and only half of those. Cals consumed is subtracted to get the net...

    For non wd's it's cals allowed for nwo days + (cals burned - 800)/2 - cals consumed

    Now the net from this calculaiton is sumed and added to the amount I would get for a burn day and that is the calories I get for my free day...the reason I divide the excess burned cals but 2 is that I am not thoroughly convinced that burned cals are accurately portrayed and equal to cals abstained. Anyhow I can make all this generic as well and store them in a lookup so any value I use can be used in the formula...

    Once I get this perfected it will be a massively good analysis tool for IF...
    Unremarkable is no way to go through life... Doug

  10. for your second meal, do you kind of just graze for 2 hours? i see the between 5-7 time frame and 2100 cals is tough in one sitting. thats more than a large pizza which i regrettably cant eat in one sitting anymore.
    I'm just a dude chasing a dream

  11. Quote Originally Posted by superbeast668 View Post
    for your second meal, do you kind of just graze for 2 hours? i see the between 5-7 time frame and 2100 cals is tough in one sitting. thats more than a large pizza which i regrettably cant eat in one sitting anymore.
    More or less I could have my main meal and then a snack later or just eat late and eat it all at once .. it varies cuz it doesn't matter either way, it's more about remaining satiated...
    Unremarkable is no way to go through life... Doug


  12. You will notice that it's a bit high for a burn day but I had 1200 extra burn cals which I divided by 2 and added to my daily total then when you subtract the amount consumed I actually cone ahead 305 cals...
    Unremarkable is no way to go through life... Doug

  13. Just caught up here Doug. Nice job! If nobody told me, I would swear that you were just a few weeks out in contest prep. You look amazing man!

    Keep it up!
    Recoverbro Elite
    "This is what we've been working on"

  14. Quote Originally Posted by RickRock13 View Post
    Just caught up here Doug. Nice job! If nobody told me, I would swear that you were just a few weeks out in contest prep. You look amazing man!

    Keep it up!
    Thanks Rick.. you know I am very close and could probably be ready in that time frame... I am curious to see where it goes...
    Unremarkable is no way to go through life... Doug

  15. Here is a pic of the spreadsheet I was talking about and the first 3 days are in and I put in my projection for the rest of the week and my allowed cals for my refeed day are calculated at 3526, that's based on no extra activity beyond what I regularly do and if I am perfect with my diet for the next few days...

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    Unremarkable is no way to go through life... Doug

  16. Fug, I am getting so lean and vascular... hard.... dry. It would be a cale walk if I wanted to do a show on the 18th. There is no such show though ..kind of frustrating.... I would have won the overall if I showed up like this last year....
    Unremarkable is no way to go through life... Doug

  17. Some adjustments needed to be made on my prograin, I made some calculations on the IT Calculator I am using the average bmr calculation which is much lower but it is still close to the original number when I estimate my bf at 7% by my calclulations if I was 7% in my last pics I will be down to 5.5% by the 18th the way things are going I am thinking sub 6% by the 11th so that will do. I am pretty certain I was under 7 on Saturday though.... so who really knows...

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    Unremarkable is no way to go through life... Doug

  18. Here is the IF calc story....

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    Unremarkable is no way to go through life... Doug

  19. Quote Originally Posted by DreamWeaver
    Here is the IF calc story....

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63 212"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=63 213"/>
    I'm on my phone so bare with me, but how would one get ahold of that calculator (I'm interested) is it something u created Doug?

    Sent from my iPhone using Am.com
    Independent

  20. Nice work btw!

    Sent from my iPhone using Am.com
    Independent

  21. Quote Originally Posted by bean5er View Post
    I'm on my phone so bare with me, but how would one get ahold of that calculator (I'm interested) is it something u created Doug?

    Sent from my iPhone using Am.com
    Thanks... here is the IF Calculator..

    http://www.1percentedge.com/ifcalc/

    Now my spreadsheet I designed for my own needs and am not ready to make it public as there are a lot of things that will be worked out. I need to make it more generic based on peoples needs and I will need to document how to use it as any analysis tool of this nature will be a bit complicated to use.. hence the flexibility of use and the opportunity to to be very accurate in building the proper algorythm...
    Unremarkable is no way to go through life... Doug

  22. All I have to say is Holy Fug!!!! this is Nuggin Futs!!! the progress is so vivid I firnd it hard to describe, veinsi in my lower abs.. separation and muscle hardness I have yet to see on my body. Separation in the abdominal region like never before. I don't know how low I am but I think the lowest I have every been...

    Fuggin Wow on my workout too!!!!!!! I was doing 15 reps on the third giant set on some records and remember I am progressive to it was heavier too...veins popping arms just pumped to the fuggin hilt Fug!!!!!

    To top off one of the best workouts I have had in a long time.. 20 fuggin Wheel of Death!!!! yah you fuggin heard it 20!!!!!! That's my record and you would have to look long and hard to see it's equal!!! Fuggin A!!!

    Day 2
    Shoulders Reverse bo rows drop 1 25/20
    ss L-lateral raise drop 1 20/15
    ss Front raise drop 1 20/15
    Arms vbar tri pressdown 110/95
    ss incline alt db curl drop 1 35/25
    ss X face extension drop 1 25/20
    ss Prone db curl drop 1 25/20
    Unremarkable is no way to go through life... Doug


  23. This was Tuesday burn day... given my activity and epi-v not necessary to go too low...

    Weighed in at 198 today, losing a bit fast so I will be increasing my Valid activity factor to .7, this is the factor for any extra work I do after it's converted to cals. Looking like about a 4000 cal refeed on Friday....
    Unremarkable is no way to go through life... Doug

  24. I will have to ease off on the activity a bit while on Epi-v ... it seems to eat cals...

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    Unremarkable is no way to go through life... Doug

  25. Lets start with yestedays eating, which was a little high but I can afford it ...



    Good carb to fat ratio for a workout day I know I shoot for 25% fat but really want it lower when carbs are high...
    Unremarkable is no way to go through life... Doug

  26. Now based on the rapid weight loss I experienced I starting using the simple multiplication rate to determine my BMR this way if I feel my metabolism has changed then I can increase the number or decrease ... I started with 10 as I feel generally my metabolism is quite slow but I have a feeling this is low. Even so it gave me a higher metabolism than the average did...strange that... I also decreased my bf to 6% and my weight to 198 as I feel this is more realistic at this time.

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    Here is the impact on the macros and cals which brings them up a bit...

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    Unremarkable is no way to go through life... Doug

  27. Now the new numbers allow me to consume more cals retroactive to the start of the week so...

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    My refeed allowance goes up to 4889.5 and based on yesterdays activity I only suffered a surplus of 135 cals which is fine at this point. Today is not in the books yet I have done some extra activity but still have to see how much is consumed before I can say how much I can really take in on Friday which is now a workout day so that also boosts the intake.

    I will be taking some pics tomorrow morning which will be more decarbed ... I am thinking of using the refeed as a carbup and doing pics again Saturday.. have to ask my partner...
    Unremarkable is no way to go through life... Doug

  28. 12 Hours Fasted so many good pics 0 bad ones really...

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    Unremarkable is no way to go through life... Doug
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