BECOMING THE ONE!!!!

[Machwon1]

I will be starting The one on MONDAY. it will be my first PH run. I will post almost everyday if i can. My goal for this run will be able to gain 10lbs LBM and drop 1-2%BF. My stats are 5'9" 170lbs 12.5-13.5%BF. I am trying to get to 180@11%BF. My workouts will be like this 5 days a week.

MONDAy back/bis
TUES HIIT cardio 20min
WED Chest/tris
Thurs HIIT cardio 20min
FRI full body workout

Heres is a breakdown of what my diet will look liek everyday.

breakfast 2-3eggs instant oatmeal glass of milk
snack bannana,meatstick
Lunch buffalo burger,brown rice, some shrimp
snakc natty PB wheat bread PBJ
dinner what mom makes still in college
snack 20 almonds

I will also be drinking a half gallon of milk a day and a gallon of water along with some green tea. Also have MOnster milk 350calories 50g protein,with fishoil,AP,and a week left of powerful.

 

[p5sky]

good luck!

MMMMMM, buffalo burgers are so tasty!

Are you running any support supps: creatine, BA? And what are you gonna run for PCT alongside 2nd Gear?

 

[Rosie Chee]

I will be starting The one on MONDAY. it will be my first PH run. I will post almost everyday if i can. My goal for this run will be able to gain 10lbs LBM and drop 1-2%BF. My stats are 5'9" 170lbs 12.5-13.5%BF. I am trying to get to 180@11%BF. My workouts will be like this 5 days a week.

MONDAy back/bis
TUES HIIT cardio 20min
WED Chest/tris
Thurs HIIT cardio 20min
FRI full body workout

Heres is a breakdown of what my diet will look liek everyday.

breakfast 2-3eggs instant oatmeal glass of milk
snack bannana,meatstick
Lunch buffalo burger,brown rice, some shrimp
snakc natty PB wheat bread PBJ
dinner what mom makes still in college
snack 20 almonds

I will also be drinking a half gallon of milk a day and a gallon of water along with some green tea. Also have MOnster milk 350calories 50g protein,with fishoil,AP,and a week left of powerful.

At 170lb at 12.5-13.5% Bf you have 21.25-22.95lb of BF and 147.05-148.75lf of LBM. At 180lb at 11% BF you would have 19.8lb of BF and 160.2lb of LBM. That means that you would have to lose 1.45-3.15lb of BF and gain 11.25-12.95lb of LBM. This is doable, but your nutrition and training (especially DIET; so make sure that you are eating ENOUGH!!!) need to be on pointe!

I would suggest adding in a multivitamin and creatine (if you have not already), as well as an antioxidant during your cycle AND in PCT (and keep using a multivitamin and creatine as STAPLE supplements regardless).

On a random note, how old are you?


~Rosie
Team APPNUT

 

[Machwon1]

I am using 5grams of mono-creatine, and a muilti. also forgot to add that sorry. I am trying to get to 3500-4000calories a day. I am right on the border with age 21 8months.

My PCT will be 2nd gear,drive,and igh-2 along with my staples

 

[Machwon1]

This is me about a month ago i am leaner now by ten pounds. will update pic after the first week and every week after

 

[Rosie Chee]

This is me about a month ago i am leaner now by ten pounds. will update pic after the first week and every week after

You're 10lb LIGHTER than then or you have lost 10lb of FAT since then? There is a BIG difference between the two (i.e. losing 10lb does mean you have lost 10lb of FAT)!

~Rosie
Team APPNUT

 

[capnsavem]

snack bannana,meatstick

:flowers1:

 

[Tomahawk88]

sub

 

[bioman]

I'm on the last of my One right now...I love it and will miss it when it's gone for good. I may just weep.

 

[Machwon1]

Today was the first day. Didnt notice much at all. maybe a lil tingly in the buys is about all. Heres is my diet for today. I think i need morer food somehow.

2eggs
cup of oatmeal made with milk
buffalo burger on wheat bread
cup of brown rice
PBJ natty PB organic jelly on wheat bread
Turkey white meat with gravy
stuffing
2 cups green tea
a serving of monster milk 350cal 50g protein

I am abotu to go to bed think i am going to eat some natty PB or man What can I do to make up food? I was thinking of drinking half gallon of milk a day or will this just gain fat? Tomorow i will be eating 3 eggs

 

[Machwon1]

Well now i went from then 14.6%fat at 180 to 170@13%bf

 

[Tomahawk88]

Try Fiber One cottage cheese or if u have a Kroger or such nearby try their Carbmasters yogurt.

 

[SamBoz19]

I'm on the last of my One right now...I love it and will miss it when it's gone for good. I may just weep.

Aww that is sad! :sorry:. The good news is...it is great stuff and well of course I'll be running it again. I really do understand and feel your pain though.

Cheers!:cheers:

-Sean-

Team APPNUT

 

[Machwon1]

Well i clocked fit day so far and found that I think i am alil bit off a good diet. So far today i have had 2,068 calories. It say my maintance is 1,872. I went ot the gym and did cardio for 345calories burned. My break down seems liek it is not that good. Carbs is at 38% Protein is at 32% andn yess fat is the remanding 30%. Looks liek i better cut down on the fat some how??


Eaten today

3 large egss
oatmeal made with milk
then 16oz of milk
popcorn(8grams of fat gone tomorow)
buffalo burger on wheat bread
monster milk shake
brown rice a cup

i will be eating some beef jerkey for a snack then dinner is up to my mom (living at home sucks)

before bed is a cheapo protein shake only 110 calors but 21g protein

 

[YajV24]

This is me about a month ago i am leaner now by ten pounds. will update pic after the first week and every week after

Wow looking sick bro! Huge traps. Thats some Yoke man. Do you compete? Whats your Arm routine like? damn those guns need to be registered. Abs are pretty solid. I bet women scrub their soiled panties on your washboard abs. vascularity is insane by the way. You must put in 3 hrs a day to get shoulders like that man.

NB

 

[Machwon1]

hey D*ck we all have work to do. Thanks for the help Just cuz your huge doesnt mean i cant kicked your a** But ya my amrs are olny 14.2 so what.....

 

[lemke28]

hey D*ck we all have work to do. Thanks for the help Just cuz your huge doesnt mean i cant kicked your a** But ya my amrs are olny 14.2 so what.....

I'm following bro...

Don't sweat it man. Some people are just full of it.

 

[PsychiatricAs]

Wow looking sick bro! Huge traps. Thats some Yoke man. Do you compete? Whats your Arm routine like? damn those guns need to be registered. Abs are pretty solid. I bet women scrub their soiled panties on your washboard abs. vascularity is insane by the way. You must put in 3 hrs a day to get shoulders like that man.

NB

you have a big mouth, I like 2 c some pics of you

 

[PsychiatricAs]

Machwon, good luck! if I may give you an advise: drop the cardio (or 1/week), and up the calories. eat more! The One needs calories! make sure your diet is perfect

may The One be with you

sub'd

 

[Machwon1]

Well today i noticed the boys were coming way up? Did anyone have this on the one? and its only the 3 day! I really hope my libido stays up throguh this run and PCT or else the girl is going to be mad!

 

[Rosie Chee]

Well today i noticed the boys were coming way up? Did anyone have this on the one? and its only the 3 day! I really hope my libido stays up throguh this run and PCT or else the girl is going to be mad!

Interesting. Is it COLD where you are? Look at ALL the possible variables before determining what the cause is.

~Rosie
Team APPNUT

 

[PsychiatricAs]

Well today i noticed the boys were coming way up? Did anyone have this on the one? and its only the 3 day! I really hope my libido stays up throguh this run and PCT or else the girl is going to be mad!

Te last couple of days on The One and the first couple of days of your PCT your libido will be nowhere to be found

so your girl is going to be mad! I'm sorry

 

[lemke28]

Te last couple of days on The One and the first couple of days of your PCT your libido will be nowhere to be found

so your girl is going to be mad! I'm sorry

This is true...My libido was up for a while until around week 4 then it began to drop. During my first week of PCT libido was way down but I can say that now it's gone up since then and i'm right at halfway through week 2 of PCT.

 

[PsychiatricAs]

This is true...My libido was up for a while until around week 4 then it began to drop. During my first week of PCT libido was way down but I can say that now it's gone up since then and i'm right at halfway through week 2 of PCT.

jip jip my big friend said to me, just like Ahnüld, "I'll be back". And it did. Right now I'm a bunny

 

[Machwon1]

as long as it comes back up with my PCT. Thats all that matter I can deal wih a week or two haha. My PCT is 2nd gear,drive, and igh-2. Is that enough to get everything back to normal. It seems like it is morer than most use.

Today was a good day in the gym. Hardness is up. vaso is up libido the same.

 

[PsychiatricAs]

as long as it comes back up with my PCT. Thats all that matter I can deal wih a week or two haha. My PCT is 2nd gear,drive, and igh-2. Is that enough to get everything back to normal. It seems like it is morer than most use.

Today was a good day in the gym. Hardness is up. vaso is up libido the same.

Yes, it will come back. My libido was gone/less about 2 weeks in total. And all I used as PCT was 2nd Gear and a Hungarian Tribulus.

So, I guess your libido returns a bit faster.

Don't worry, it WILL come back!!!!!!1

 

[Machwon1]

So.. I havent noticed to much maybe a slight increase in strength. But everything else is going good. MOst people say on THE one the gaines come the 2nd and 3 week. I am only on day five.

 

[Machwon1]

I am done my first week. I havent really noticed much. More vascularity,some strenth. The one really shines in weeks 2-3 i heard. I am doing three pills a day all in the morning. In week 2 i will run 3 pills again then starting in week 3 step it up to 4 a day untill the end of the run.

 

[PsychiatricAs]

give it some time.. it should kick in this week

 

[lemke28]

It should be kicking in sometime soon. I started to notice strength gains right around the start of week 2. Just give it some time...I would imagine it will kick in soon.

Good luck with your run bro

 

[Machwon1]

two really good workouts monday and tuesday and my diet is better now. eating 4 eggs instead of just two. also added a protein shake before bed one of the cheap kinds but has 21g protein 2 carbs and only 1 g fat

 

[Machwon1]

am i eating enough here is a break down of a average day

Breakfast -2eggs(140 calories) ,2 cups oat meal (200caloreis), glass of OJ (80
Snack- green tea(130) and a orange or bannana(100)
Post WO- shake (370)
Lunch buffalo burger-(270) on wheat bread (160)with 2 eggs(140) on top
Snack- beef jerkey(110)
Dinner- abotu 500 good calories greens and usally chicken
Before bed-cheap protein shake (110)

Comes up to about 2300-2400. I am only 170 and my maintence is around 1800-1900. Thinking of maybe have soem natty PB before bed also or with lunch? anything else i can add for more GOOD caloreis. Maybe a instead of beef jerky a lucnh meat sandwhich on wheat?

My mircos are good abotu 40/40/20.

 

[Rosie Chee]

am i eating enough here is a break down of a average day

Breakfast -2eggs(140 calories) ,2 cups oat meal (200caloreis), glass of OJ (80
Snack- green tea(130) and a orange or bannana(100)
Post WO- shake (370)
Lunch buffalo burger-(270) on wheat bread (160)with 2 eggs(140) on top
Snack- beef jerkey(110)
Dinner- abotu 500 good calories greens and usally chicken
Before bed-cheap protein shake (110)

Comes up to about 2300-2400. I am only 170 and my maintence is around 1800-1900. Thinking of maybe have soem natty PB before bed also or with lunch? anything else i can add for more GOOD caloreis. Maybe a instead of beef jerky a lucnh meat sandwhich on wheat?

My mircos are good abotu 40/40/20.

What are your results like? That alone should tell you whether or not you are eating enough, regardless of what your estimation of your Maintenance is.

With you morning snack have some protein, like say a chicken breast or tuna or something. For your afternoon snack you could add some nuts and seeds in there. You can also add some peanut butter pre-bed. there are heaps of options out there.


~Rosie
Team APPNUT

 

[Machwon1]

really leanng out. workeouts are strong up 3.7lbs. and body fat has lowered some.

I have a question though. What is the best PCT for THE one My two choices are

1. 2nd gear,Drive,IGh-2
2. 2nd gear,Drive,RPM

I was thinking the first one would boost test better but what do you guys think? libido is starting to drop

 

[Rosie Chee]

really leanng out. workeouts are strong up 3.7lbs. and body fat has lowered some.

I have a question though. What is the best PCT for THE one My two choices are

1. 2nd gear,Drive,IGh-2
2. 2nd gear,Drive,RPM

I was thinking the first one would boost test better but what do you guys think? libido is starting to drop

2nd GEAR, Drive, and IGF-2 is the BEST recommended PCT for The ONE that you could do (and libido on Drive and IGF-2; can you say woot, LOL )

~Rosie
Team APPNUT

 

[Machwon1]

Thanks that what I will do then.

Also results are starting to hit me. I am really noticing a increase in size and strenth while leaning out. I am abotu 12% body fat lost abotu .5 but gained 6.33lbs so far.

 

[Rosie Chee]

Thanks that what I will do then.

Also results are starting to hit me. I am really noticing a increase in size and strenth while leaning out. I am abotu 12% body fat lost abotu .5 but gained 6.33lbs so far.

Great stuff :thumbsup:

~Rosie
Team APPNUT

 

[lemke28]

Looks like your starting to see some results so that's good to hear. Keep it up!