Kristofer's Fat-azz Recomp with GLYCOBOL - AnabolicMinds.com - Page 4

Kristofer's Fat-azz Recomp with GLYCOBOL

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  1. Elite Member
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    05/04/2009


    Surprisingly am weight is still 186.......

    I went over on kcals yesterday. Im thinking around 3300 total.

    switched my routine around. I will be doing this routine for awhile

    M- Back, Bi's-
    T- Chest, Tri's and Shoulder
    Th- Squats

    Diet thus far today is
    9am - Protien/Oats 50/50g- GLY
    11:30 - Stouffers stuffed bell peppers
    2:30 Penn station small Philly cheesesteak sub with fresh potatoe friest- peanut oil- GLY
    Workout 3:15
    PWO- Protein/Oats 50/50g -GLY
    1 banana-
    HC steamers- GWS-GLY
    Late night HJ- 3 slices of Pizza

    kcals ended at 3125


    Preworkout was 3 Ether tabs and 1.5 scoops of JP8 lemonade
    Workout was nutz
    Warmed up a little bit, pulling and stretching
    Ab circuit 6 total sets then
    Deads
    135#x10x2
    205#x8x4
    275#x4x1
    325x1x1

    Bent rows -100#x8x4 maybe cant remember
    Seated Rows 135#8x4

    Biceps 4 sets of each 8-10 reps
    Straight bar
    Reverse Straight bar
    EZ reverse
    Hammers

    Shrugs- 4x6- 75, 80, 70, 65

    I havent done deads in months. I start very deep, so my hams and glutes get most of the damage. They are weaker then my back. It felt very good doing deads again. You will see trap growth on me from these.

    Im very excited to switch up my routine, I think i will see some overall growth if i get the diet dialed in .

    Thanks for the support guys. Very much appreciated.

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    Awesome news man. Glad to hear you are still enjoying it and busting some ass. Also, your food pics keep making me hungry.
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    Im enjoying this, great work bro
    Gause institute member

    Need2slin designer.Product designer/ **** admin.
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  4. Elite Member
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    update the 5/4/09 post guys

    thanks again for the support.....

    great workout, great pumps...... loving it..
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    Quote Originally Posted by Kristofer68SS View Post
    update the 5/4/09 post guys

    thanks again for the support.....

    great workout, great pumps...... loving it..
    Looks good.
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    Nice!! A change up is always great for the workouts. Just got back to doing deadlifts again myself. Actually, I'm doing rack pulls, I'm a wuss with my legs. Something tell me that's all gonna change though in about a week,lol. Great to hear everything is going so well for ya!!
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    Quote Originally Posted by strategicmove View Post
    Looks good.
    thank you

    Quote Originally Posted by subweevil View Post
    Nice!! A change up is always great for the workouts. Just got back to doing deadlifts again myself. Actually, I'm doing rack pulls, I'm a wuss with my legs. Something tell me that's all gonna change though in about a week,lol. Great to hear everything is going so well for ya!!
    Yeah I had been doing the last routine too long.

    I am far from strong, but i love blasting my legs and back.......

    Hunger got the best of me last night.... Kcals ended around 3125
  8. Elite Member
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    05/05/2009


    Am wieght is still hangin at 186....... Ate too much last night....

    Feeling really good this morning. Fell asleep on the floor after walking the dog. I didnt even get my evening protein shake or night time fix in.....

    Tonight will be chest, tris and shoulders.....

    Diet-
    8:00 am 50/50 protein/oats- GLY
    10:30 am 1/2 each C/R
    1:30 pm 1/2 each C/R- GLY, animal pak with meal
    5:00 pm 3/4 each C/R- GLY
    Pre/Wo- JP8- 1 scoop lemonade, 1 scoop grape
    PWO- 50/50 protein/oats- GLY
    3 slices CWP sausage pizza(its finally gone)

    kcals around 2800

    Workout was crazy- 1 hour+

    Dips- 3x12
    Abs ciruit- 10x10 sets
    3 sets pushup
    Pec deck- 100x4x10- SS
    Seated fly machine? 80x4x10
    Incline db's- 65#x4x10
    Hammer machine- 70#x4x10
    Pushdowns 3x8
    Tricep kickbacks 3x8- SS
    3 sets pushups


    Very good workout, pumped and sweating really nice.

    Bring on thursday- Squats until i drop........
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    Dude, going over your kcals, your gonna be an ox in the gym!! I get kinda bummed when I go over, but then get kinda stoked knowing that I'm gonna be a tad stronger in the gym!! Now go kill it!!!!
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    lookin great my man, how do you feel about that jp8?
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    Great progress bro.
    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
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    Outstanding, keep it up!!
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    Quote Originally Posted by subweevil View Post
    Dude, going over your kcals, your gonna be an ox in the gym!! I get kinda bummed when I go over, but then get kinda stoked knowing that I'm gonna be a tad stronger in the gym!! Now go kill it!!!!
    yeah, i will run short today and tomorrow on kcals to get my average back at around 2500-2700. Im still cuttin as far as my average kcals go, i was eating around 4000-4200 kcals a day before.....Maybe more.

    Quote Originally Posted by dedlifter1 View Post
    lookin great my man, how do you feel about that jp8?
    Man, my two favorite companies are Anabolic Innovations and Get Diesel.
    I have to admit, i have found my preworkout solutions in JP8. Its locked down. It would take a serious pre/wo product to get me to switch.

    Between those two companies , All my supplementation needs are met.

    Quote Originally Posted by pembroke3355 View Post
    Great progress bro.
    Thank you sir.

    Quote Originally Posted by subweevil View Post
    Outstanding, keep it up!!
    Thanks man.
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    bro your doing awesome!!!!

    so how bout those recipes lol. or more pictures of food haha
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    update on diet and excercise.

    Squats on thursday......I cant wait.

    Operation Legs Destruction

    I dont want to be able to get up after sitting down. lol
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    per your request


    My late dinner will be this. No recipe sorry guys, best i can do is ingredients(pictured). Its a dash of this, a pinch of that, a handful of this and so on.

    Pasta, kidney beans, cheese- cheddar, cubed cheddar, celery, tomatoes, chestnuts, banana pepper, fat free italian dressing, salt/pepper, carrots, cucumber

    1 cup marinated chicken grilled
    1 cup whole wheat pasta salad
    Attached Images Attached Images  
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    Looks good man, go crush those legs!!
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    So....I couldn't resist any longer and decided to crack my bottle. My current plan is:

    Week 1: T911 @ 3 caps/Glycobol 2 caps (one with breakfast, one with lunch)
    Week 2: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 3: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 4: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 5: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 6: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)

    I am not trying to hijack, but I would love feedback on my planned dosing.
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    Looks good silver you'll be able to assess your tolerance after week one and see how u feel. Some people can get stomach problems if start the max dose too fast
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    Quote Originally Posted by Kristofer68SS View Post
    My late dinner will be this. No recipe sorry guys, best i can do is ingredients(pictured). Its a dash of this, a pinch of that, a handful of this and so on.

    Pasta, kidney beans, cheese- cheddar, cubed cheddar, celery, tomatoes, chestnuts, banana pepper, fat free italian dressing, salt/pepper, carrots, cucumber

    1 cup marinated chicken grilled
    1 cup whole wheat pasta salad
    oh Gawd....that food, damn I always have plain grilled chicken... I need to spice up my food love life....

    Oh man....sooo hungry now. my PWO meal is gonna rock! I love your log for your work and your food!
  21. Elite Member
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    Quote Originally Posted by subweevil View Post
    Looks good man, go crush those legs!!
    you know i will man.......ipod is charging right now.

    Quote Originally Posted by Silver3CSRT8 View Post
    So....I couldn't resist any longer and decided to crack my bottle. My current plan is:

    Week 1: T911 @ 3 caps/Glycobol 2 caps (one with breakfast, one with lunch)
    Week 2: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 3: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 4: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 5: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 6: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)

    I am not trying to hijack, but I would love feedback on my planned dosing.
    That looks good. Im interested in the feedback on the T-911. Good luck on your run

    Quote Originally Posted by Zero V View Post
    oh Gawd....that food, damn I always have plain grilled chicken... I need to spice up my food love life....

    Oh man....sooo hungry now. my PWO meal is gonna rock! I love your log for your work and your food!
    Yeah, I eat plain chicken and uncle bens brown rice most of the time. Every now and then, I have to change something or I fall out and go on a binge. lol
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    Quote Originally Posted by Kristofer68SS View Post

    Yeah, I eat plain chicken and uncle bens brown rice most of the time. Every now and then, I have to change something or I fall out and go on a binge. lol
    ah....that explains the whole bag of tortilla chips I ate last night.... >.>
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    05/06/2009


    No am weight, again........Damnt Im slackin.

    Hams and upper back a tad sore from monday's deads.

    Bi's, tri's, chest and shoulder are getting there.

    Slept good last night, and mood was really good today.

    Diet thus far.
    C/P= Chix and Spiral pasta
    8:00 am 50/50 protein/oats- GLY
    10:30 am 1/2 cup each C/P
    1:30 pm 1/2 cup each C/P- GLY,
    Handful of pretzels, 15 or 20 pc.
    5:00 pm 1//2 cup each C/P- GLY
    Over the course of the rest of the evening i ate-
    2 drumsticks- ALL NO SKIN and baked
    1 small wing with leg
    1 medium breast
    15 crackers

    Kcals came in under 2250, wha?


    SQUATS tomorrow!!!!!!!!!!!!!
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    Quote Originally Posted by Zero V View Post
    ah....that explains the whole bag of tortilla chips I ate last night.... >.>
    lol............crackers is my thing.........those bastages......
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    Quote Originally Posted by Kristofer68SS View Post
    No am weight, again........Damnt Im slackin.

    Hams and upper back a tad sore from monday's deads.

    Bi's, tri's, chest and shoulder are getting there.

    Slept good last night, and mood was really good today.

    Diet thus far.
    C/P= Chix and Spiral pasta
    8:00 am 50/50 protein/oats- GLY
    10:30 am 1/2 cup each C/P
    1:30 pm 1/2 cup each C/P- GLY,
    Handful of pretzels, 15 or 20 pc.
    5:00 pm 1//2 cup each C/P- GLY

    Dinner will be baked chicken with some kind of veggie.

    Protein shake for late snack.

    Pizza is all gone, so i cant eat that in the middle of the night.....lol

    SQUATS tomorrow!!!!!!!!!!!!!
    I just had stuffed ravioli, calamari, zuchinni, and a roasted chicken breast. Jealous?
  26. Elite Member
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    Quote Originally Posted by dedlifter1 View Post
    I just had stuffed ravioli, calamari, zuchinni, and a roasted chicken breast. Jealous?
    yeah........ im hungry too.........lol
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    05/07/2009


    Am weight is 185

    Slept really good last night. Feeling good this morning. Squats today!!

    Updated yesterdays diet and kcals.

    On with the day..

    Diet thus far.
    C/P= Chix and Spiral pasta, C/R= chix and Brn Rice
    8:00 am 50/50 protein/oats- GLY
    10:30 am 1/2 cup each C/P
    1:30 pm 1/2 cup each C/R- GLY,
    Handful of pretzels, 15 or 20 pc.
    5:00 pm 3/4 cup each C/R- GLY
    PWO 50/50g protein/oats- 2 GLY

    Dinner- 4 HB Eggs
    3/4 cup spiral pasta mix
    zerotein shake
    5 crackers, snack late night

    kcals -
    2759
    39/39/22


    5:45pm Preworkout was JP8- 1.25 lemonade, 1 grape
    Ether tabs- 2@9am, 3@4pm

    Excercises were-

    Squats- Basically superset the biatches, highlights- 195 for 4 sets
    then drop to 135 and superset with calf raises
    Calf raise- 205 to burn failure 12-20 reps

    I spent nearly an hour in the squat rack and smith machine(CR's)

    Leg extensions- 4 sets 70 to burn, then add 1

    Laying squat machine- 4 sets, fast reps of 10, then slow and controlled parallel to right before lockout, statics, basically spend a song in the ipod on each set........

    Sweating and dizzy along with panting as normal......... I leave it in there on leg days....
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    Good luck on the squats. Wait, what am I saying, with legs like that, you don't need luck!!
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    Damn bro kill it today. I wanna see 225 on them squats atg. Go big or go home!

    U got this bro
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    Damn bro kill it today. I wanna see 225 on them squats atg. Go big or go home!

    U got this bro
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    Quote Originally Posted by Silver3CSRT8 View Post
    So....I couldn't resist any longer and decided to crack my bottle. My current plan is:

    Week 1: T911 @ 3 caps/Glycobol 2 caps (one with breakfast, one with lunch)
    Week 2: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 3: T911 @ 2 caps/Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 4: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 5: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)
    Week 6: Glycobol 3 caps (one with breakfast, one with lunch and one with dinner)

    I am not trying to hijack, but I would love feedback on my planned dosing.
    Looks good bro let us know how it works out.
    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
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    Quote Originally Posted by pembroke3355 View Post
    Looks good bro let us know how it works out.

    Will do. Today is Day 2. :-)
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    Legs.. best day of the week, imo. Makes me feel like a stud.
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    Quote Originally Posted by subweevil View Post
    Good luck on the squats. Wait, what am I saying, with legs like that, you don't need luck!!
    Yeah but im not that strong on squats.......Im okay on deads...... I gave up on strength years ago.....Now i just try to find protocols that make me look strong....lol

    Quote Originally Posted by crazyfool405 View Post
    Damn bro kill it today. I wanna see 225 on them squats atg. Go big or go home!

    U got this bro
    I only got 195 ATG
    3x8
    4x6

    sorry i let you down. I will continue to work at 195 until i get 4x10, then move up to 205.

    Quote Originally Posted by dedlifter1 View Post
    Legs.. best day of the week, imo. Makes me feel like a stud.
    Yes i love it........Destroyed them today. Getting ready to update kcals and excercises.

    Thank you guys again for your support........ALL of ya..........
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    bro i need an attempt i dont care if its 1 or 2 reps bro, you can do it!!!! btw you didnt let me down!!
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    Quote Originally Posted by crazyfool405 View Post
    bro i need an attempt i dont care if its 1 or 2 reps bro, you can do it!!!! btw you didnt let me down!!
    I can do it, i just cant do them for that many reps.....

    Tempo is a major factor, at that weight i cant stay in the hole........ I have to hit ATG and get out or I might get stuck....

    I do alot of statics and slow eccentrics with lower weight, it really seems to work for me.....

    Next week, I will put 225 on there and bust out a set after warmups...

    Plagersim at its best-

    University of Alabama at Birmingham did a study on 10 male and female subjects, who did 8 heavy sets of squats per workout. One workout they did concentric, the other eccentric only contractions. They measured the amounts of IGF-1, IGFBP-4, and Androgen receptors in the muscle. The negative rep stimulated IGF-1 and lowered levels of IGFBP-4(which binds to IGF-1 to make it inactive) better than the concentric. The positive rep increased androgen receptor density (making it more responsive to testosterone) than the negative. From this study, we can see that eccentric reps induce growth more by IGF-1 and the positive mainly from testosterone.

    Another study was done at UC Irvine by Ken Baldwin and other scientists, to find the chemical reactions behind eccentric contractions. They also found that they had a significant increase in IGF-1 over positive reps, but also in increasing MGF(mechano growth factor) and the lowering of Myostatin(an important chemical that regulates muscle growth).



    Pics tomorrow morning........
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    i look foward to the pix and nice plagerism!!! lol didnt know that, imma have to change my routine up.
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    Quote Originally Posted by crazyfool405 View Post
    i look foward to the pix and nice plagerism!!! lol didnt know that, imma have to change my routine up.
    not stating it as fact, just stating that slow negatives have worked for me.

    Going in the hole, stopping and then driving out, statics at parallel, tempo variations and so on........

    I figure somethings gotta get the sticks to grow......lol
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    Quote Originally Posted by Kristofer68SS View Post
    University of Alabama at Birmingham did a study on 10 male and female subjects, who did 8 heavy sets of squats per workout. One workout they did concentric, the other eccentric only contractions. They measured the amounts of IGF-1, IGFBP-4, and Androgen receptors in the muscle. The negative rep stimulated IGF-1 and lowered levels of IGFBP-4(which binds to IGF-1 to make it inactive) better than the concentric. The positive rep increased androgen receptor density (making it more responsive to testosterone) than the negative. From this study, we can see that eccentric reps induce growth more by IGF-1 and the positive mainly from testosterone.
    now that is a fascinating bit of information.
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    Quote Originally Posted by Kristofer68SS View Post
    I can do it, i just cant do them for that many reps.....

    Tempo is a major factor, at that weight i cant stay in the hole........ I have to hit ATG and get out or I might get stuck....

    I do alot of statics and slow eccentrics with lower weight, it really seems to work for me.....

    Next week, I will put 225 on there and bust out a set after warmups...

    Plagersim at its best-

    University of Alabama at Birmingham did a study on 10 male and female subjects, who did 8 heavy sets of squats per workout. One workout they did concentric, the other eccentric only contractions. They measured the amounts of IGF-1, IGFBP-4, and Androgen receptors in the muscle. The negative rep stimulated IGF-1 and lowered levels of IGFBP-4(which binds to IGF-1 to make it inactive) better than the concentric. The positive rep increased androgen receptor density (making it more responsive to testosterone) than the negative. From this study, we can see that eccentric reps induce growth more by IGF-1 and the positive mainly from testosterone.

    Another study was done at UC Irvine by Ken Baldwin and other scientists, to find the chemical reactions behind eccentric contractions. They also found that they had a significant increase in IGF-1 over positive reps, but also in increasing MGF(mechano growth factor) and the lowering of Myostatin(an important chemical that regulates muscle growth).



    Pics tomorrow morning........
    I believe during that study, a few of the test subjects actually died. Seriously. During the eccentric movement, as the strrain was too great.
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