Recomping with LG's Trifecta! (NON-SPON)

[FlexW99]

Sweet man, thx. I'll keep that in mind for sure!

[Liftergym33]

No doubt. Being new here, I appreciate everyones views and taking time out. I'm not new to the game but reminders and constant feedback always keep me on my own track.

Thanks alot fellaz..long way to go, but its all good!

The road always starts somewhere, staying on that road is the tuff part..keep doing what your doing Flex!

[metroba]

Any strength increases on your last workout? reps? weight?

[FlexW99]

Any strength increases on your last workout? reps? weight?

Barbell rows were strong today. My form is form failure. I don't wiggle my weight much and I don't ******* much, only on rest pause.

Shrugs with dumbs were strong too.

Nothing out of the ordinary really, but I'm feeling good. I definitely felt an increase in endurance.

[biggkarim]

GOOD LUCK BRO!!!!!!!!!! I'M IN

[ConcreteConny]

Barbell rows were strong today. My form is form failure. I don't wiggle my weight much and I don't ******* much, only on rest pause.

Shrugs with dumbs were strong too.

Nothing out of the ordinary really, but I'm feeling good. I definitely felt an increase in endurance.

I felt the first effects in endurance too, after that I noticed a change in my mood. From that point on it was pure strength gains

//CC

[svtfocusman]

Barbell rows were strong today. My form is form failure. I don't wiggle my weight much and I don't ******* much, only on rest pause.

Shrugs with dumbs were strong too.

Nothing out of the ordinary really, but I'm feeling good. I definitely felt an increase in endurance.

If you find the stack does not give you enough of endurance (which it should for the most part) look into getting some 'Intrabolic' from Athletic Edge Nutrition. That stuff is awesome to use when doing heavy cardio! Or a cheaper way to help with a little extra energy is to eat an orange about 1/2 hour before you do cardio.

[FlexW99]

BiggKarrim, good to see you big fella.

Concrete, was the mood change a sense of well being or when you say mood change, was it aggression, etc?

SVT, I actually brought 2 clementines! BTW, SVT's are sick! You runnin 13,14's?

[MrKleen73]

Flex, you mind a few tips on a more successful log especially if using to hold yourself accountable... Really this goes for anyone logging anything...
Make sure you list your weights and stuff. Especially on this type of a stack, you don't want to have to estimate strength gains later, because you will be asked. That and companies like to see the numbers. Even though not a sponsored this log could be a door to doing other spnsored logs so get in as much detail as possible. Later on you can look back and go hey man that right there really worked for me. That program did me really well. Another thing that is important, list your screw ups here man. When you promise yourself that you will hold everything true here whether you are ashamed by it or not you tend to mess up less. If I eat wrong that goes in my logs, everybody gets to see I was not disciplined. Makes me more accountable. You can have the log be such a great tool for you or it can just be words you put on a web site.

Since you are a little unsure of your diet, I would honestly document all of your food here. When you eat right and when you mess up. Diet really is the key to success in this game so I would use the log as a tool. You mess up tell us about it, we can tell you ways to work around it or avoid the urges. Ways to make getting your proper nutrition in correctly stuff like that. The more you give us the more feedback you will get. You have an ass load of potentiel bro, I wanna see what happens when you acheive it. Make this log work for you, and it will become a great log.

[FlexW99]

I hear you Kleen.

My diet is actually pretty solid. (I think)

My diet has been as follows:

1. Shake 7a- 1 scoop BCAA, 2 scoopes ATW, 2/3cup cups (oats, 29g per 1/2) mixed in coffee.
2. Oatmeal 9:30a- 1/2 cup with 1 scoop ATW, walnuts
3. Lunch 12:30p- Cafe. I work in a hospital and have a variety of goodies. This all depends obviously but I portion control it and always try for a protein source and light carb source. Leftovers are also an option that I keep sensible. Sensible is my carb and protein source fit in a 14oz ziploc container.
4. Prework, 3:30p - Fruit source with 2 TBS of peanut butter.
5. Workout 5-6:30ish (Intraworkout is my own concoction with BCAA and zero cal crystal light)
6. PW Shake 7ish- YG, BCAA, 50-60g simple carbs from juice, 2 scoops ATW, CEE.
6. Dinner 8ish- Wife always has fish, chicken, steak and pork ready. Whatever she does cook, I'm conscience to keep it controlled. For this roll, I wont be eating pork keeping all sources chicken or steak or egg. I'm fortunate to have relatives who raise chickens. I get eggs for FREE.

Ive been doing meal 1 and 2 for about a year now along with my PW shake. Preworkout has been consistent for years now too.

My downfalls are like most. Sugar, cake, candies, fried food. I didnt get to 260 at one point eating plants! lol. I've been consistent with eliminating those and my goal is to keep it that way.

Hope this gives a basic idea of how I'm eating. I do find when I lessen my carbs, I get cravings. I feel I've found a happy medium but maybe reality is I have no idea!?

[ConcreteConny]

Oh sorry I was a little unclear on the mood part. It was mostly a rise in confidence and aggression, but the latter was easilly channeled to the gym Overall a great mood boost I'd say

Solid advice you got from Kleen too, and good luck with your log. I will be following along man.

//CC

[FlexW99]

Oh sorry I was a little unclear on the mood part. It was mostly a rise in confidence and aggression, but the latter was easilly channeled to the gym Overall a great mood boost I'd say

Solid advice you got from Kleen too, and good luck with your log. I will be following along man.

//CC

Thx young fella...

[MrKleen73]

Cool man diet doesn't look to bad but it is the incidentals, and the here and theres we think of as minute that are the HUGE roadblocks in our progress. Make sure you are watrching them. Yeah you will get cravings, get some ReCreate, it will really help with cravings. Other than that keeping control of your blood sugar will control your cravings too.

If you stick to what you have on the list and don't graze, or do incidental extras, don't drink your calories unless in a shake and you should definitely see your progress make some jumps.

[FlexW99]

Cool man diet doesn't look to bad but it is the incidentals, and the here and theres we think of as minute that are the HUGE roadblocks in our progress. Make sure you are watrching them. Yeah you will get cravings, get some ReCreate, it will really help with cravings. Other than that keeping control of your blood sugar will control your cravings too.

If you stick to what you have on the list and don't graze, or do incidental extras, don't drink your calories unless in a shake and you should definitely see your progress make some jumps.

Yes I agree. Ya know, while cruising I'd have fried chicken tenders and fries for lunch. I realize this is gonna be alot longer than 6 weeks. In fact, I'm planning 4-5 mos before I get 'wow' results and then another 6 mos before I'm diced. If I stick to the plan though I know I have striations under this skin somewhere. I'm gonna be hella conscience of the 'incidentals, and the here and theres'. I'm gonna make this happen, for sure!

[FlexW99]

Day 4! Legs

Haven't done squats in years. Been hampered by tendonitis in my knees.
Brought my wraps and prepped to git 'er done.

Squats
135 - 10
225 - 10
275 - 7
225 - 10

I'll revamp this next week and start with 275 and work down.

Centuries - Leg Press

90x10, 180x20, 270x30, 360x17, 270x30, 180x20, 90x10

Missed the 360x40. Usually get this done, but with the sqauts preceding
I was wasted.

Seated Calves
100 - 10
145 - 10, 10, 10

Stiff Legged Deads
185 - 8
225 - 10
225 - 10
185 - 10

Leg Extensions
80 - 10, 10, 10

20 min cardio (125-132BPM), 15min Sauna

Notes
- Took 1-C last nite before bed. Woke up in a pool of sweat 3 hrs into my sleep. Not sure what the deal was here.
- Worked out solo. No support system today but was able to focus hard regardless.

[svtfocusman]

BiggKarrim, good to see you big fella.

Concrete, was the mood change a sense of well being or when you say mood change, was it aggression, etc?

SVT, I actually brought 2 clementines! BTW, SVT's are sick! You runnin 13,14's?

Right now I wish I could change my name. I blew the engine a few days before x-mas. I was pushing a pretty terrible number @ 13.2..... I am debating on whether or not it is worth putting a V8 in or beefing up the engine.

I tried surfing the web on the 1-c product and was unsuccessful who makes it? I am starting a heavy stack next month and am following many logs / comparing products to see if any will fit into the list. I have never heard of 1-c.

Your log is looking good so far, you should start to feel it REALLY kick in soon! You should start weighing yourself each day @ the same time and post it up here so we can get an idea of whats going on. Also this will help you with the extra push in your workout sessions to see higher results. With your lunch if you find you are craving too much food down some water or some milk, that will fill your stomach up a little and will help you take in less food. You have some damn good advice from many already! Keep up the good work you'll enjoy the results at the end of your cycle!

[JudoJosh]

Subdizzle

[metroba]

Right now I wish I could change my name. I blew the engine a few days before x-mas. I was pushing a pretty terrible number @ 13.2..... I am debating on whether or not it is worth putting a V8 in or beefing up the engine.

I tried surfing the web on the 1-c product and was unsuccessful who makes it? I am starting a heavy stack next month and am following many logs / comparing products to see if any will fit into the list. I have never heard of 1-c.

Your log is looking good so far, you should start to feel it REALLY kick in soon! You should start weighing yourself each day @ the same time and post it up here so we can get an idea of whats going on. Also this will help you with the extra push in your workout sessions to see higher results. With your lunch if you find you are craving too much food down some water or some milk, that will fill your stomach up a little and will help you take in less food. You have some damn good advice from many already! Keep up the good work you'll enjoy the results at the end of your cycle!

http://www.nutraplanet.com/product/u...100-grams.html

you're welcome

[FlexW99]

Right now I wish I could change my name. I blew the engine a few days before x-mas. I was pushing a pretty terrible number @ 13.2..... I am debating on whether or not it is worth putting a V8 in or beefing up the engine.

You should start weighing yourself each day @ the same time and post it up here so we can get an idea of whats going on. Also this will help you with the extra push in your workout sessions to see higher results.

A 13 sec street car is fast, no matter what anyone says. Don't kill yourself, literally and figuratively over 13.2. That's impressive.

I'm keeping the weight and bf% to Sundays as a mini-goal to keep working hard. I don't work hard, numbers won't reflect it, or will, lol.

Today I'm doing cardio and upping intensity to possibly 75-80%of max for an hour. That's how good I feel. I'm not sure what the numbers will reflect being the 1st week but I've been working hard for sure, I will tell you that.

[FlexW99]

Question. How do you guys feel about zero carb or 20cal NOS drinks or Rockstars?

I try to use them for pep obviously and try and stick to zero carb for sure but I wasn't sure how you guys felt about them or whether I should buy some caffeine pills and just keep to water all day.

[MrKleen73]

Question. How do you guys feel about zero carb or 20cal NOS drinks or Rockstars?

I try to use them for pep obviously and try and stick to zero carb for sure but I wasn't sure how you guys felt about them or whether I should buy some caffeine pills and just keep to water all day.

Counting business days only the cost of 2.5 weeks of these will by you a month supply of USP Labs OEP and you won't be lacking in energy at all.

Nothing against the drinks persay but if energy is the idea OEP is way better, and will burn that fat off you like nobody's business. Just my opinion, same goal, better solution.

[punthra]

Subbed....Sorry I got in here late.

[JudoJosh]

Counting business days only the cost of 2.5 weeks of these will by you a month supply of USP Labs OEP and you won't be lacking in energy at all.

Nothing against the drinks persay but if energy is the idea OEP is way better, and will burn that fat off you like nobody's business. Just my opinion, same goal, better solution.

Wow I never thought of it that way.. Good point

[FlexW99]

Day 5 Cardio

1 HR. Fluctuated 135-152BPM throughout first 40 min or so.

Last 20 min, brought down to 120's and finished up last 5 min as cooldown.

- Notes

TIRED. SORE. SORE. SORE. TIRED.
Attributing to the obvious; change in general and volume of work are factors for sure.
Diet solid no swaying.

Muscles are hard regardless of how I'm feeling!

Need to rest and get ready for shoulders tomorrow.

[FlexW99]

Counting business days only the cost of 2.5 weeks of these will by you a month supply of USP Labs OEP and you won't be lacking in energy at all.

Nothing against the drinks persay but if energy is the idea OEP is way better, and will burn that fat off you like nobody's business. Just my opinion, same goal, better solution.

I agree. I'm throwin around the idea of adding OEP to this mix to really accelerate things.

Here's another question. Today was just a cardio day. Normally I'd dose 50-60g of simple carbs with 50g of protein mixed with all my goodies, postworkout. With an hr of cardio I decided to lighten the carbs to 15ish and only 25g protein and skip the yellow gold. How should I approach this?

[FlexW99]

Subbed....Sorry I got in here late.

Good to see you big dggity!

[MrKleen73]

I agree. I'm throwin around the idea of adding OEP to this mix to really accelerate things.

Here's another question. Today was just a cardio day. Normally I'd dose 50-60g of simple carbs with 50g of protein mixed with all my goodies, postworkout. With an hr of cardio I decided to lighten the carbs to 15ish and only 25g protein and skip the yellow gold. How should I approach this?

No need to skip the yellow gold it isn't just there as a parachute to turn off fat stores, it is also there to shuttle the nutrients into your muscle. What this means to you is that even 15-30 grams of carbs can be shuttled into your muscle WITHOUT the insulin spike. You don't need the insulin spike with yellow gold. It activates the Glut4 uptake in your muscles whether insulin is present or not. Getting rid of the yellow gold then would be like having a sports car with an operable hood scoop and removing it just because you arent racing it. With the scoop, you still get the performance and efficiency boost of better airflow even when not racing. With yellow gold (berberine) you still get the nutrient shuttling effect when not taking in a lot of carbs.

Also if your goal is recomp I would cut the simple carbs post workout too. If you take bcaa's or an intra drink for your workout you are ok regarding nutrients getting to your muscle quickly. Then the yellow gold will turn on your muscle stores even more you take in 50-75 grams of complex carbs. This will give you a great pump and feed your muscle without bringing on an insulin spike. Helping to mitigate any of the nutrients being stored as fat. Not to mention excess insulin is unhealthy.

[FlexW99]

Also if your goal is recomp I would cut the simple carbs post workout too. If you take bcaa's or an intra drink for your workout you are ok regarding nutrients getting to your muscle quickly. Then the yellow gold will turn on your muscle stores even more you take in 50-75 grams of complex carbs. This will give you a great pump and feed your muscle without bringing on an insulin spike. Helping to mitigate any of the nutrients being stored as fat. Not to mention excess insulin is unhealthy.

K. I'll keep the YG in rotation regardless. I guess I'm a little confused though. I thought I only want to take YG when I eat a large amount of carbs, or does it not matter and I should incorporate it at breakfast, lunch, dinner and postworkout?

[Liftergym33]

Kleen is the man! great info..

[metroba]

noice post Kleen

[FlexW99]

Cleanliness in da house!

[MrKleen73]

K. I'll keep the YG in rotation regardless. I guess I'm a little confused though. I thought I only want to take YG when I eat a large amount of carbs, or does it not matter and I should incorporate it at breakfast, lunch, dinner and postworkout?

A lot of people only use berberine type of supplements to shuttle in carbs while mitigating fat storage caused by insulin by the fact it can shut off the Glut 4 uptake in the fat cells while stimulating the Glut4 uptake in your muscle cells. This makes it ideal for shuttling in large amounts of carbs at a time without allowing spillage over into fat storage. Remember insulin turns on the Glut 4 uptake in both muscle and fat.

Here is something alot of people do not consider or know about berberine which is what made me suggest it. Berberine is not insulin dependent like a lot of insulin sensitizers or enhancers. Some great products out there require insulin to get them going, not so with berberine. So if on a basic keto diet say you wanted to have an anabolic shuttling of nutrients into your muscle while there is no insulin present IE... lack of carbs, berberine is your friend. You still get the anabolic reaction shuttling in the proteins and aminos and nitrogen that your muscle need to grow, while lowering blood sugar as well helping keep you in keto, or getting you there.

Same premise with using it during a fasted workout, it will make your muscle scavenge for nutrients in the blood, using bcaas there are plenty and they can fuel the workout along with fat.

You can use the berberine directly after a workout with the 50-60 grams complex carbs and then be right back to low blood sugar. This in my opinion is the one of the best ways to recomp. Lower carb higher protein and fat throughout the day and a good spike post workout on maintenance or just above if supplementing a good stack like you are. However if cutting while not losing LBM I would go with maintenance to 300 below.

The way to stay pretty full, yet still optimally burning fat for energy for you may be to do 50-75 grams carbs after workout and only 2 other times during the day at 25g. Taking yellow gold with each carb meal. Not counting carbs like in almonds and stuff, also incorporate some blueberries and graperfruit into your meals. They both help tell your body to burn fat for energy instead of carbs. You could do 1-2 grapefruit a day and 1-1 1/2 cups blueberries spread throughout the day. That would be optimal for fat loss and muscle presevation using that product.

[MrKleen73]

K. I'll keep the YG in rotation regardless. I guess I'm a little confused though. I thought I only want to take YG when I eat a large amount of carbs, or does it not matter and I should incorporate it at breakfast, lunch, dinner and postworkout?

As cheap as it is I would take it 3 meals a day and and after your workout. If fasted i would take it before your workout and after your workout as that will obviously be one of the 3 meals you would have it with. If going to have more than 50 grams I suggest increasing the dose a little. Also if not going to stay pretty low carb at least cut the out by 4-6:00 unless a post workout meal.

[metroba]

you are a smart cat man..damn

[FlexW99]

Shoulders/Chest

Arnold Presses - 1st time doing these. Wow, Liked these.
30 - 10, 10, 10, 10

Nautilus Overhead Press (neutral grip)
125 - 10
155 - 10
185 - 10

Start 185, 215 next and work down.

Side laterals One arm at a time
25 - 10, 10, 10

Rear Laterals
10 - 10, 10
15 - 10, 8-10? Attempted 20lbs, too much

Incline Press Machine
225 - 10, 8, 6

Decline XOvers
10 - 15, 15, 15

20 min low intense cardio, 15min sauna

Notes
- Walking like a penguin. Legs are rediculously sore.
- Considering how beat I felt yesterday; today I feel good. I hope
that means tomorrow I'll be invigorated. Did drink some 'white flood' for preworkout.
- Changed my postworkout shake to 50g complex carbs, 50g protein.
Changing dinner to no carb, olive oil on broccoli and egg whites,
1.5 hrs after PW shake.
- Looking in the mirror, ashamed I let myself get this bad.

[FlexW99]

Kleen, thanks for the words. You've been a great source of knowledge as well as inspiration!

Thanks man, now I have to put it all together and make it happen.

[MrKleen73]

" Looking in the mirror, ashamed I let myself get this bad. "

Use it as motivation Bro. You have been lifting so you have been building. If you want to get lean though you have to commit to it on a large scale. It is a change in lifestyle to maintain it. Not a hard one the challenge of it becomes the fun. As you learn your body you will become fascinated with how things effect it and what you can modify to make noteable changes quickly. I am actually very happy to be back in the pursuit of the shredded look. Once I get done with my show I am staying lean year round. Like 6-7% I just have to do eat Kleen.

[metroba]

Hey Flex any increases in weights? reps?

[FlexW99]

" Looking in the mirror, ashamed I let myself get this bad. "

Use it as motivation Bro. You have been lifting so you have been building. If you want to get lean though you have to commit to it on a large scale. It is a change in lifestyle to maintain it. Not a hard one the challenge of it becomes the fun. As you learn your body you will become fascinated with how things effect it and what you can modify to make noteable changes quickly. I am actually very happy to be back in the pursuit of the shredded look. Once I get done with my show I am staying lean year round. Like 6-7% I just have to do eat Kleen.

For sure man. I was ashamed for about 30 seconds and quickly turned it into relentless motivation. I know I have nothing to prove to anyone but myself. It means working and being consistent. It means I've 'rested' long enough.

[FlexW99]

Hey Flex any increases in weights? reps?

I haven't really trained shoulders much. My shoulders are like pauldrons without training them and I always did cleans to train them; so, hard to say.

IMHO, I dont know if its fair to compare now to back then because diets were different, training was different, volume was alot different, cardio wasnt involved.

I think this week will be a good basic foundation of me finding what I need to do to increase weight and volume for next week and the succeeding weeks. Remember also, Ive never trained a bodypart 2 times per week. This is quite different also.