M-drol and havoc 1st time log join me !!
- 03-29-2010, 06:25 PM
- 03-29-2010, 09:08 PM
- 03-29-2010, 09:18 PM
03-29-2010, 09:30 PM
day 15 REVIEW of 31 day cycle :
Sleep - Time and Quality 10/10
Mental Alertness/Focus 8/10
Libido 8/10 still got it so all good
Quality of Training 10/10
Pump and Vascularity 10/10
Muscle Hardness/Density 11/10
Body Composition and Look 10/10
Overall Sense of Feeling 10/10
its crazy but the worst effective i have gotten on this is lethargic when i am not working out . when working out its bar none . As far as strength gains its good. so far i am impressed by this cycle . I mean sure i got some fat. i am adding the cardio since this is a new week and also adding another workout day to fight some fatness. So yea its grand so far. and for all those reading still got a libido and also still got quite a bit of progress going on . sleep is good . even if i take a pill at 7pm i still sleep like a baby .
so far good and half way thru good times. kinda gettin nervous the pct i order isnt here. and its been a min . but still got time . and even if i have to extend it late a week i should be good
oh yeah as far as drying out . not hit one bit . its great thanks animal flex and also taurine and fish oil ... love it
weight gain this week from beginning to now . 10 pounds up from 165 start to 175 pounds. so good i wanna get another 10 pounds if possible . that would be 20 pounds . so we shall see.
all suggestions and comments wlecomed
03-29-2010, 09:40 PM
Look'n solid bro. eat and work like a beast and i couldsee you gaining another ten pounds easy man. Yeah when I ran M-drol I saw almost no sides except MAD Lethargy. Some DHEA might do the trick.
03-29-2010, 09:43 PM
03-29-2010, 09:56 PM
03-29-2010, 10:15 PM
03-29-2010, 10:33 PM
03-30-2010, 05:42 AM
had a friend on back up that had some to give me if experience sides. i covered that base .
03-30-2010, 07:25 AM
03-30-2010, 07:28 AM
03-30-2010, 03:31 PM
Check this out
Kabuki's "VIDEO" Log - a little crazy fun for everyone
the best log ever PERIOD tons of training and form tips, its mesmerizing. When i 1st found this thread i spent 3 hours pouring through it (1500 posts)
Eat clean, piss dirty
03-30-2010, 04:26 PM
03-30-2010, 05:09 PM
03-31-2010, 05:37 PM
Incline BARBELL (chest)
warm-up = 45 pounds
1x5=125 (go up)
Chin ups (Back)
1x8=assisted @ 28 pounds
1x6=assisted @ 22 pounds
1x4=assisted @ 16 pounds (stay )
Arnold Press dumbbell (shoulders)
warm-up= 20 pounds
1x5=45 pounds (spaghetti arms went to legs for recovery, go up )
Barbell tricep extentions (triceps)
ALT DB CURL (biceps)
warm-up= 20 pounds
1x8=40 (4x, stay )
Leg Press (quads)
warm-up =255 pounds
Lying Leg Curl (Hamstrings)
Standing calf raises (calves)
Good workout . had to do it in afternoon . Weights going up and its gettin there far as max's but every little increase counts. Love arnold presses the blasted me so much had to do legs . so i could recovered .
I decided since i am adding in another work out day going to do cardio 2 x a week. cause i wanna preserve and gain as much as possible .
04-02-2010, 07:56 PM
You got it on that dude, I told you you took your Havoc and look how you felt after.
Keeping things most natural I think are best at the best levels.
You are learning dude, good luck and stay in touch...
04-02-2010, 10:10 PM
04-02-2010, 10:25 PM
04-02-2010, 10:29 PM
but tomorrow back to regular lifting cycle had to tend to niece again and get ready for easter. so fun times . see me tomorrow !!
04-03-2010, 12:48 AM
04-03-2010, 11:21 AM
04-03-2010, 11:41 AM
Day 20th of 31 days
Barbell Bench Press (chest)
1x6=150 (4x, spent )
Barbell Row (Back)
warm-up (2 sets)=45,95 pounds
Overhead Press Barbell (shoulders)
warm-up (1 set)=95 pounds
1x4-5=115 pounds (4x,spent )
1x15=3x assisted at 34 pounds (odd day but listen to my body)
E-z curl Barbell curl (biceps)
1x8=80 pounds (1x, stay )
Squats Barbell (quads)
warm-up (2sets)=185 pounds
Deadlifts Barbell (Hamstrings)
warm-up (2 sets)=45 pounds
1x6=170 pounds (2x, spent so no other done )
Seated calf raises (calves)
1x10=125 pounds (go up)
odd workout today . was very blah and i started with high expectations but the body said no. so i listened to the body. and to me at least i made it into the gym. I know its early but due to the easter weekend (niece says so ...) no time in the gym. so going to spend it with her. but bodyweight is up to 179 pounds and 21 percent body fat. I dont think its all that bad considering going up in weight. But i for real am going to do the cardio next week 2x . i consider 21 percent too big even for a bulk . anyhow thanks all those that are following along !
04-03-2010, 11:44 AM
04-03-2010, 11:48 AM
04-04-2010, 08:53 AM
04-04-2010, 02:30 PM
as a review this week its pretty basic
Mood - very good . lethargic at times but i add coffee or green tea. or add some carbs.
back pumps - none to say the least and i have been lifting pretty heavy . I also do 9g of fish oil and also taurine every day to combat this. prevention is the name of my game
lifts. - going up even if just 2.5 pounds its still progress. i also am doing 4 full body work outs to up my intensity
weight gain-- well i started at 166 pounds and now up to 178 pounds this am . has it all be muscle . no way . i am sitting at 20 percent fat so i am going to be adding in two days of cardio to kinda make body fat percentages go down. but also i will be lowering carbs as well .
body comp- can see that shifrts are gettin tighter but also sitting at 20 percent fat so time to combat fat gain
so here is to a new week . excited but also will be doing things a tad bit diffrent . always keeping it diffrent and mixing it up !!
04-04-2010, 02:46 PM
04-04-2010, 02:51 PM
04-04-2010, 03:14 PM
04-04-2010, 03:23 PM
04-04-2010, 03:48 PM
04-04-2010, 05:37 PM
04-04-2010, 08:42 PM
04-04-2010, 08:44 PM
04-05-2010, 08:42 AM
04-05-2010, 09:40 AM
Eat clean, piss dirty
04-05-2010, 09:57 AM
Heres a snippet but there are tons of threads on it, he wrote the book on ketosis
its awesome im on it for the last 2 weeks of my cut
The premise of the diet is high Protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!
HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.
Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
For a 200lb man:
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
For a 250lb+ man:
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.
Many times I'll switch to an alternatiing diet where one day it will be Protein/fat......then another Protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate Protein. Protein can't be stored).
1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.
With the beef meal (any fatty Protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN Protein MEAL (chicken, turkey, lean fish)
The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.
You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.
Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (Clenbuterol, Cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.
Always eat BEFORE lifting........never BETWEEN lifting and cardio.
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
never do less than 20 min per session
The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high Protein/moderate fat/low carb diety).
Do you feel the treadmill is better for cardio, or is the bike(stationary or rebent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO
Q: If so do I need to consume more than 1.5 grams of Protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the Protein....when the brain is in ketosis, the carbohydrate requirements are very very low.
Q: How much (percentage) of my Protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)
Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!
Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS
Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.
Q: How much is the ideal dosage of Omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day
Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat
Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.
Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.
Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!
Q: what is the Protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs
Q: and the ratio for contest prep.
Dave Palumbo:60% Protein, 30% fat, 10% carbs
Eat clean, piss dirty
04-05-2010, 10:22 AM
04-05-2010, 10:24 AM
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