Kristofer's Fat-azz Recomp with GLYCOBOL

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    Quote Originally Posted by Kristofer68SS View Post
    lol...

    all gone man.

    fwiw, it was very good.
    You may want to release the recipé!
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    Quote Originally Posted by strategicmove View Post
    You may want to release the recipé!
    "Ancient chinese secret"
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    Chest workout was really good.

    Shoulder nagged a little but went with it.

    Dips 4 sets 10
    Pushups 4 sets 10
    Abs- 4 straight, 3 side, 3 side,
    Abs- 3 sets 10- legs straight, perpendicular to body

    Chest machine fly type......4 sets 90
    hammer machine incline bench 4 - sets 8
    Db inclines- 55, 55, 55, 60 4 sets of 8
    shrugs 85, 90, 95, 100- 8,8,6,6
    3 sets dips to failure

    Super pumps and super sweats......

    i walked the dog up and down the hill.- 22 minutes
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    Nice updates man!! I'm loving my ride, carbs are my new friends!! Keep up the good work man!!
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    Quote Originally Posted by Kristofer68SS View Post
    Chest workout was really good.

    Shoulder nagged a little but went with it.

    Dips 4 sets 10
    Pushups 4 sets 10
    Abs- 4 straight, 3 side, 3 side,
    Abs- 3 sets 10- legs straight, perpendicular to body

    Chest machine fly type......4 sets 90
    hammer machine incline bench 4 - sets 8
    Db inclines- 55, 55, 55, 60 4 sets of 8
    shrugs 85, 90, 95, 100- 8,8,6,6
    3 sets dips to failure

    Super pumps and super sweats......
    Great job man, you do dips twice in workout? how come?
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    Quote Originally Posted by dedlifter1 View Post
    Great job man, you do dips twice in workout? how come?
    just to finish the session out. focus on different angles and tempos.

    its kind of a compound excercise...... not officially, but close.

    I just like them, i feel it works the chest along with the whole upper body.
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    Humble


    Okay for all your viewing pleasure. My redneck tan and sleeves day 11 into glycobol recomp. Ate heavy yesterday too. Time to laugh and point.
    Attached Images Attached Images  
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    04/28/2009


    No am weight, I forgot.

    I am getting more lean for sure. Still got a good 5 weeks to go.......

    Squats tonight......Ipod is loaded and ready to sweat... Looking at doing lower weights with minimal rest intervals. I will probably devote 40-45 minutes in the squat rack, maybe more. Calf raises, extensions, lying leg press machine, depending on the whats in the gas tank- I might try some deads.

    On with the day.

    grindage

    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each C/R
    1:30-"-" GLY
    5:00-3/4 cup each C/R GLY
    PWO 50g/50g protein oats GLY

    Squats workout was in the zone tonight

    I didnt leave the squat rack or smith machine(calf raises) for 45 minutes(they are next to each other)

    2 sets 10 135# warmup
    6 sets 8 185#
    Ungodly amount of 135 squat supersets with reps ranging from 6-10, form and tempo variations
    Calf raises- 135, 225, 315, 315, 315, 315, 225, 225 sets of 6-8

    Lying squat machine 4 sets to burn failure......

    Woddle out of the gym. Total time at gym 1 hours 10 minutes.

    Pumped and drenched in sweat. Staggering and dizzy.......

    Preworkout drink was 1.25 scoops JP8 lemonade and 1.25 scoops JP8 grape.

    I will walk the dog tonight and eat again.

    kcals ended at 2600
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    Pics have you looking leaner. Keep up the awesome work.....and use sunscreen. LOL
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    Quote Originally Posted by Kristofer68SS View Post
    I would say yes. For sure.

    Im still playing with timing, dosage, types and amounts of carbs. Overall, I am very happy with the results of glycobol without a doubt.

    I have dropped weight, but I do that rather easily when i watch calories and add any cardio at all.

    I will get pics in the morning. I have already eaten and taken in liquids today. That way I have weekly pics to go by. You guys probably wont see them- Hank Hill burn-tan, lol

    aka- I gots Hank Hill sleeves.
    I am loving the fact that everyone is reporting they are getting leaner.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    Quote Originally Posted by Silver3CSRT8 View Post
    Pics have you looking leaner. Keep up the awesome work.....and use sunscreen. LOL
    thank you bro, that means alot.

    Yeah, sunscreen. The GF is rubbing it in every night since the ride that i was stubborn and didnt listen to her. Damnt, more aloe tonight.



    Quote Originally Posted by pembroke3355 View Post
    I am loving the fact that everyone is reporting they are getting leaner.
    The pics dont lie. Im trying to lose the weight slowly and keep the most muscle possible.

    I am shooting for 180 by the end of may.
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    Looks good buddy!! The improvement so far is clear!! Keep up the good work!!
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    thanks subweevil

    update on diet and workout regime.
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    Quote Originally Posted by Kristofer68SS View Post
    No am weight, I forgot.

    I am getting more lean for sure. Still got a good 5 weeks to go.......

    Squats tonight......Ipod is loaded and ready to sweat... Looking at doing lower weights with minimal rest intervals. I will probably devote 40-45 minutes in the squat rack, maybe more. Calf raises, extensions, lying leg press machine, depending on the whats in the gas tank- I might try some deads.

    On with the day.

    grindage

    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each C/R
    1:30-"-" GLY
    5:00-3/4 cup each C/R GLY
    PWO 50g/50g protein oats GLY

    Squats workout was in the zone tonight

    I didnt leave the squat rack or smith machine(calf raises) for 45 minutes(they are next to each other)

    2 sets 10 135# warmup
    6 sets 8 185#
    Ungodly amount of 135 squat supersets with reps ranging from 6-10, form and tempo variations
    Calf raises- 135, 225, 315, 315, 315, 315, 225, 225 sets of 6-8

    Lying squat machine 4 sets to burn failure......

    Woddle out of the gym. Total time at gym 1 hours 10 minutes.

    Pumped and drenched in sweat. Staggering and dizzy.......

    Preworkout drink was 1.25 scoops JP8 lemonade and 1.25 scoops JP8 grape.

    I will walk the dog tonight and eat again.
    Thats whats up!!! LOve those leg workouts. Yeah dips are a compound excersise, sort of, ive heard them reffered to as upper body squats. Keep up good work man, great log thus far!!!!!
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    Quote Originally Posted by dedlifter1 View Post
    Thats whats up!!! LOve those leg workouts. Yeah dips are a compound excersise, sort of, ive heard them reffered to as upper body squats. Keep up good work man, great log thus far!!!!!

    thanks ded, appreciate the input man.

    yeah, I really love the squats. I get in a zone and do them until i am panting and gasping for air.

    I just with i could move alot of weight like some of other guys. Ahh, well. I have made alot of progress in the 3 ish years I have been doing them.
    I will keep doing them, the weight will only go up. Eventually.

    dips are my second fav, although with my shoulder acting up. Now, i am having to pay attention to them.
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    Getting ready to go to the gym myself, gotta love days off!! I echo the sentiment, I wish I was moving the weight you guys are, but hey, if it was easy, everyone would do it!! Log looks good man, always a good read!! Enjoy the day!!
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    Quote Originally Posted by subweevil View Post
    Getting ready to go to the gym myself, gotta love days off!! I echo the sentiment, I wish I was moving the weight you guys are, but hey, if it was easy, everyone would do it!! Log looks good man, always a good read!! Enjoy the day!!
    back at you bro.

    Lift hard and have great day!
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    No worries man, great to see your gettin' in the zone!!
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    Quote Originally Posted by Kristofer68SS View Post
    thanks ded, appreciate the input man.

    yeah, I really love the squats. I get in a zone and do them until i am panting and gasping for air.

    I just with i could move alot of weight like some of other guys. Ahh, well. I have made alot of progress in the 3 ish years I have been doing them.
    I will keep doing them, the weight will only go up. Eventually.

    dips are my second fav, although with my shoulder acting up. Now, i am having to pay attention to them.
    Just go slow, the weight will come. But dont be afraid to test the waters!! Yeah, i love dips to but my crunchy shoulder doesnt.
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    Animal Flex worked real well for me bud, among other things. Hope it all gets better!! My problem is I have a high pain threshold and a very big stubborn streak, so I push through too much when I should just give it a break.
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    4/29/2009


    My legs are pumped and sore as hell........ Damn. Tomorrow will be hell

    Im hungry and tired.......lol. Overall I feel good, just beat from last nights workout and a long day a work.

    My appetite shoots sky high for 48 hours after squats. So hunger will be an issue tonight.

    Foods eaten thus far


    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each C/R
    1:30-"-" GLY, Animal Pak
    5:00- 1/2 cup each C/R GLY
    6:30 1 hardboiled egg
    2 servings of aminos drank throughout the day.

    dinner and late snack
    3 chicken legs-baked
    1 thigh- baked skin removed
    1 cup peas/carrots

    Isobolic shake with 1 banana

    kcals at 2400


    I walked dog as usual.

    Tomorrow will be arms........
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    lookin lean and mean brotha!!! can definetly tell the difference!!!
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    Quote Originally Posted by crazyfool405 View Post
    lookin lean and mean brotha!!! can definetly tell the difference!!!
    Thanks crazy, I really appreciate that.

    Ive got a ways to go, the fat just doesnt come off like it used to. lol

    So far my average macros percentages are these.

    2528 calories averaged daily

    34% Protein
    37%Carbs
    28% Fats
    2% Alcohol?

    Should i continue in this general direction, or more protein? more cals, less cals, etc??

    I need to weigh in the morning.
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    Quote Originally Posted by Kristofer68SS View Post
    Thanks crazy, I really appreciate that.

    Ive got a ways to go, the fat just doesnt come off like it used to. lol

    So far my average macros percentages are these.

    2528 calories averaged daily

    34% Protein
    37%Carbs
    28% Fats
    2% Alcohol?

    Should i continue in this general direction, or more protein? more cals, less cals, etc??

    I need to weigh in the morning.
    if it aint broke dont fix it!!!

    you can try another method where all your macros percentages are basically the same! i read about it in dan duchaines book althoguh never tried, your already pretty close to that anyway!!
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    Quote Originally Posted by crazyfool405 View Post
    if it aint broke dont fix it!!!

    you can try another method where all your macros are basically the same! i read about it in dan duchaines book althoguh never tried, your already pretty close to that anyway!!
    i will just stick with what im doing, and see what the results are at the end of may.

    Then regroup and make adjustments if needed.
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    Quote Originally Posted by Kristofer68SS View Post
    i will just stick with what im doing, and see what the results are at the end of may.

    Then regroup and make adjustments if needed.
    ment to say macro percentages.
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    Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.
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    Quote Originally Posted by subweevil View Post
    Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.
    Amen to that. I say stick with what your doing, its working for sure.
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    am weight was 185,,,,,,,so around 7 pounds thus far.

    Legs are thrashed. quads, hams and glutes all hurt..........calves, but they never really hurt, just get sore.

    Pumped, feeling good and ready for arms tonight.

    Updated kcals and diet for yesterday.
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    Quote Originally Posted by subweevil View Post
    Looks good!! Calorie wise, it's about what I'm taking in, aside from my cheat day today,lol. The slower it comes off man, the harder it is to put it back on, at least that's the way it is for me.
    i notice if it comes off too quick, i lose more muscle........so i might bump the cals up just a bit. Im sure i will go over sunday and monday. So i will run with it.

    Quote Originally Posted by dedlifter1 View Post
    Amen to that. I say stick with what your doing, its working for sure.
    Yeah, I should be able to manipulate my metabolism for another 6-8 weeks before it catches on.

    I usually pound down 3-5000 kcals a day......

    Thanks guys, reps on recharge
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