Kristofer's Fat-azz Recomp with GLYCOBOL

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  1. 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!!


  2. 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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  3. No worries man, great to see your gettin' in the zone!!

  4. 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.

  5. 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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  6. 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........

  7. lookin lean and mean brotha!!! can definetly tell the difference!!!

  8. 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.

  9. 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!!

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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

  16. Log is looking great bro. Keep up the hard work.
    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.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  17. Quote Originally Posted by Kristofer68SS View Post
    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.
    i gotta do arms now!!!

    blah kinda not excited lol, i never liked doing arms they grow even without direct stimulation haha, but hey once i get in there it always gets fun!

  18. I lose for a bit, then I work on maintaining what I've lost. Seems to me that the longer I keep losing, the more extreme I have to go just to lose a pound or two, and I end up going down on lifts. What I like to do is diet down for like 3-4 weeks, then keep off what I've lost for a tad more than the time I cut, then go back at it again. That way, I can do the same thing and not have to be so extreme to lose the weight. I prefer to kinda zig zag carbs, I'll do them morning and pre workout, sometimes post. 1 day no or very little carbs, then 1 day some carbs, then add a day so it's 2 days no or little carbs, then 1 day some carbs, until I get to 5 days, then it repeats or I end it, depends on my results. I can usually drop about 5-6 lbs. doing that, and that's what I shoot for. If I come close, I'm happy, because I know it will take a long time to put it back on, and hopefully that time never comes.
  19. 4/30/2009


    Day went really well. Mood is good.

    Diet thus far today.

    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each C/R
    1:30-"-" GLY, Animal Pak with food
    5:00- 3/4 cup each C/R GLY
    PWO- 50g/50g protein/oats GLY
    2 servings of aminos drank throughout the day

    Dinner was 3 cups spiral pasta with dressing, very little cheese, kidney beans and some vegetables. Isobolic shake

    Pre workout was 1 scoop JP8 grape, 1.25 scoop JP8 lemonade

    Workout consisted of

    Abs circuit- Ab machine and Dip rack- probably 12 total sets of 8
    3 sets 10 dips
    Straight bar curl 60# 4x8
    EZ curl reverse curls 60# 4x8
    25# DB curls 4x8
    Shrugs- 75, 80, 85, 90 sets of 6
    3 sets 10 dips
    Super set 20# DB curls with pushups(dbs)3x8
    15#DB Tricep kickbacks, slow.

    Couple guys mentioned that it looked like i was leaning out. I weighed 190 on the scale at the gym. Lots of water plus food today and shoes on. Just gonna stick with the scale at home in the morning with shorts on. Same scale, same time.

    So far so good. No gym until monday.

    Kcals ended at 2700

  20. Nice, but don't worry about a few days off, you'll be strong as an ox when you get back!! Nice updates!! I was gonna do some more ab work today, but I stood a round and shot the breeze 'til the urge passed. Best ab workout I've done in a while.

  21. Quote Originally Posted by Kristofer68SS View Post
    Day went really well. Mood is good.

    Diet thus far today.

    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each C/R
    1:30-"-" GLY, Animal Pak with food
    5:00- 3/4 cup each C/R GLY
    PWO- 50g/50g protein/oats GLY
    2 servings of aminos drank throughout the day

    Pre workout was 1 scoop JP8 grape, 1.25 scoop JP8 lemonade

    Workout consisted of

    Abs circuit- Ab machine and Dip rack- probably 12 total sets of 8
    3 sets 10 dips
    Straight bar curl 60# 4x8
    EZ curl reverse curls 60# 4x8
    25# DB curls 4x8
    Shrugs- 75, 80, 85, 90 sets of 6
    3 sets 10 dips
    Super set 20# DB curls with pushups(dbs)3x8
    15#DB Tricep kickbacks, slow.

    Couple guys mentioned that it looked like i was leaning out. I weighed 190 on the scale at the gym. Lots of water plus food today and shoes on. Just gonna stick with the scale at home in the morning with shorts on. Same scale, same time.

    So far so good. No gym until monday.
    Kooking great Kris, very informative as usual!! Keep working hard my man!!

  22. Quote Originally Posted by subweevil View Post
    Nice, but don't worry about a few days off, you'll be strong as an ox when you get back!! Nice updates!! I was gonna do some more ab work today, but I stood a round and shot the breeze 'til the urge passed. Best ab workout I've done in a while.
    Yeah. I will continue to walk the dog every evening. I may even do some more abs over the weeked. I work tomorrow and sunday is filled. Starting the process of getting the posi carrier and gears installed in the 78 camaro, then going to look at a 383cid small block in the evening....... ZZ4 cam, She's gone a be a sleeper.......

    Quote Originally Posted by dedlifter1 View Post
    Kooking great Kris, very informative as usual!! Keep working hard my man!!
    Thank you and I will.
  23. 05/01/2009


    Well here we are in May already.........damn time flies. Updated yesterdays info.

    Am weight was 186....

    Feeling really good, though legs are still sore. That should clear up by tomorrow.

    I will post up diet and activities later.

    Diet thus far

    8 am-50g/50g protein oats- GLY
    10:30- 1/2 Cup each Chick/Pasta
    1:30-"-" GLY,
    5:00- 1/2 cup each Chick/Pasta
    8:00 Pasta House salad and shrimp scampi pasta(spag) with extra shrimp-GLY before and after
    VPX Zero carb protein shake right before bed

    As much as I didnt want to, tired for work....I walked the pooch.

    Kcals ended at 2650

  24. spiral pasta in question from last night....lol
    Attached Images Attached Images  

  25. Quote Originally Posted by Kristofer68SS View Post
    spiral pasta in question from last night....lol
    MMMMMMMM...................... .paaaaasssstttaaaa....
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