My AndroLean Log
- 10-30-2011, 06:42 AM
My AndroLean Log
Ok so I decided to run 6 weeks of Androlean and run a log. I had stopped lifting for a long time and had gotten way out of shape. Before starting this I have been back lifting for the past 6 weeks, but am still way out of shape and hoping this cycle will help me accelerate the fat loss. A few starting statistics:
Waist 43 ĺ (reality sucks)
Bench Press 225 for 12 reps
Pulldowns 100 for 12 reps
Curls 90 for 10 reps
Triceps pushdown 90 for 10 reps
Iím trying to stay at about 1,400 calories a day and cycle carbs as follows:
Day 1 130g carbs, 180g protein, 20g fat
Day 2 80 carbs, 190g protein, 30g fat
Day 3 30 carbs, 225g protein, 40g fat
Day 4 105g carbs, 180g protein, 30g fat
Day 5 180g carbs, 180g protein, 10g fat
I actually hope to eat less fat if possible and bump the protein. I know protein is low but I figure I am only around 170lbs without the tire so Iím getting more then 1g per pound of lean bodyweight and Iím concentrating on losing body fat right now. Iím going to weigh myself every morning. I know my weight will fluctuate but curious how the carbs etc. impact my daily weight.
I plan on lifting weights 5 times a week and doing cardio for at least 40 minutes 6 times per week. A lot of my cardio will be HIIT style on the exercise bike. I only have a home gym but it is decent with lots of free weights and dumbbells. Only bad thing is I only have an exercise bike. I like in a small country so access to a decent gym is non-existent. Unfortunately I canít squat right now as every time I try I put pressure on my shoulder and end up injuring myself. So just leg extension and leg curls, which I wonít track here.
I would like to give kudos to Primordial. When I first went to order my country wasnít on the list of places they ship, even though we are serviced by the U.S. postal service. I contacted them not expecting to hear back (so many companies donít care) and within 24 hours got a message back they added the Country to the drop down menu and shipment was cheap via USPS. Canít thank them enough.
I will try and report at least once a week (donít want to bore with the daily grind) to see how I progress. I will also try and list my main lifts for body parts but again wonít bore you with a breakdown of every exercise/set/rep. I have a chronic shoulder pain which does place some limitations on what I can do so I just work around it the best I can.
Iím all ears on any feedback regarding my game plan so please chime in. My main goal is to lose body fat as opposed to building muscle at this point. Also curious about my PCT. Right now I only have TCF-1 to run after my 6 week cycle. I canít ship in anything borderline illegal here for PCT as I canít take the chance of customs questioning it.
Stuck to my diet and trained back and biís. Overall good lift. Donít feel noticeable effects of the AndroLean yet. Finished with 40 minutes of riding bike. Diet ended up being total calories 1,395 with 130g carbs, 12g fat and 182g protein. Weight at 223.8 pounds (this is my morning weight when I woke up and considered my starting weight)
Good on diet again and chest day. Did notice I was pushing 225lb in bench for 12 reps for 3 sets. Could be psychological donít know. No noticeable effects in terms of higher body temperature. Did 50 minutes of cardio and felt good. I threw some Top round steak into my diet (donít normally eat red meat) and it was good. Itís the little things I think that help when you diet and I was still right on my target for diet. Overall was at 1,355 calories with 82g carbs, 29g fat and 189g protein. Weight at 223.4 pounds
Low carb day. 30 carbs may be too low I felt lethargic but I stuck to it. Did some light shoulder work and leg extension/curls. I also managed to push out 40 minutes on the exercise bike. Overall calories of 1,291 with 25g carbs, 38g fat and 204g protein. The savings grace on my energy was the peanuts that I threw in today. I donít normally eat them due to the fat content so it was a treat and kept me going. Weight at 221.0 pounds
Got to eat some carbs thank God. Overall calories was 1,325 with 108g carbs, 19g fat and 189g protein. Amazing how much energy I felt. Did pull downs for back at 120lbs for 3 sets of 12 (could have done more but worry about my joints) and curls were at 90lb (same as before) but three sets of 12 this time. Again could have gone higher but donít want an injury so focused on the muscle squeeze as opposed to just trying to move the weight. Finished with 45 minutes of cardio riding bike. Weight already down to 219.8 pounds.
Morning weight 218.2 pounds. High carb day. Actually made me feel bloated and guilty but decided to cram the carbs in as best I could. Still clean carbs, grains brown rice etc. and no junk food. Felt strong tonight and pushed out 235lbs in bench press for 12 reps. Triceps also stronger with triceps pushdowns at 105 for 12 reps. Cardio was 50 minutes of HIIT on the exercise bike. Felt strong all around despite feeling bloated earlier. Total calories 1,494 with 183g carbs, 11g fat and 178g protein.
Morning weight 216.0. I really thought I was going to wake up and be heavier given the carbs I ate. I also had two bud lights last night which made me feel guilty (not counted in previous dayís calories). Today was a non lifting day. I did cardio (non HIIT) for 40 minutes. Diet was not hitting targets I was aiming for. Overall calories 1,301 with 116g carbs, 18g fat and 167g protein. This was first day spouse was home after an extended trip overseas so my routine was kind of disturbed today.
Morning weight 217.0. Not sure why up a pound but I know weight fluctuates from day to day so not too concerned. Today was back and biceps. Back was strong with pull downs at 130 for sets of 12. My elbows were kind of sore as I started to do curls so kept it lighter and worked in the 15rep range. Ended up getting a good pump. HIIT cardio on exercise bike for 55 minutes. Total calories 1,307, carbs 75g, fat 32g and protein 184g.
Week 1 Summary:
6.8 pounds weight loss in one week is incredible. I would have expected based on past dieting to have lost between 2-3 pounds normally so Androlean definitely appears to be working. Funny thing I donít feel hot like some people have reported. I think my energy is up and my lifts actually went up which was a bonus. Iím also a little harder (if you know what I mean) which is another added benefit. Iím looking forward to week 2.
- 10-31-2011, 02:21 PM
Fat is pretty low, have you noticed this work for you in the past?BODY PERFORMANCE SOLUTIONS REP
Sustain Alpha is back!
- 10-31-2011, 03:16 PM
11-01-2011, 04:01 AM
I've always kept fat low when dieting (too low) and with this diet my fat as a percentage of total calories is targeted at 13%, 20%, 26%, 19% and 6%. The 6% on the last day is hard and this week I'm going to bump it up to at least 10%. I guess I'm still old school from before when fat was considered evil and it's hard to change old habits. I may adjust after the 2nd week depending how it goes. I do seem to have more energy when keeping my fat around 20% of total calories.
11-01-2011, 07:58 AM
11-01-2011, 11:54 AM
In for this as well as I'm thinking about running this around march for a cut/recomp. I just can't decide between lean or hard atm. Btw seems to me your calories are pretty low, I know cutting fat is the goal but getting that low seems a little crazy.
11-02-2011, 04:21 PM
I would definitely increase your overall calories, specifically your fats. You're teetering a very fine line with being that hypocaloric on a daily basis.
M.Ed. Ex Phys
11-02-2011, 04:37 PM
subbed. Enjoy the AL
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11-02-2011, 04:42 PM
11-04-2011, 07:18 PM
11-04-2011, 08:29 PM
Updates will come tomorrow. Thanks for the advise on the calories. I did up the calories and fat a little bit as I was getting cranky as hell and wanted to take the advice into consideration. I did note that my lifts immediately went up pushing 245 for 3 sets of 10. Other lifts much stronger, almost like a shock to my system. Most importantly I just feel better overall. I will post my log for the week tomorrow. One other interesting note is that I stopped losing weight for a couple of days and then when increased my calories and fat as suggested I started losing weight again.
11-04-2011, 09:11 PM
11-05-2011, 02:44 AM
Pro-tip: Add coconut oil for extra energy and damn near free calories
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11-06-2011, 07:09 PM
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11-29-2011, 04:19 PM
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Sustain Alpha is back!
11-29-2011, 11:12 PM
12-01-2011, 12:57 AM
12-01-2011, 04:13 PM
12-01-2011, 04:34 PM
Even on androgens, you will have eventually lowered metabolic rate via--> insufficient TSH levels --> increased ghrelin--->lowered leptin and that is when A) you supplement TSH boosters like t2 in otc supplement form, kelp, guggulsterones or gain access to thyroxin (t4) cytomel (t3)
Implement "over feeding periods" above maintenance to re-establish a metabolic reset (new set-point). This wont really get establish by a 1 day cheat meal(s) or refeed, you need to do this for 4-5-6-7 days in a row. Then go back to insane calorie restrictive dieting
Body Problem Mechanic
National Level Competitor.
12-02-2011, 02:07 AM
12-02-2011, 02:19 AM
ADVANTAGES: provide energy and cant be stored as fat
DISADADVANAGES: Still has calories which may prevent body from burning stored calories. Burns like a carb and may stop ketogenosis.
I dont have definitive answers to whats true and whats not though.
12-02-2011, 04:29 PM
12-02-2011, 08:54 PM
12-02-2011, 11:46 PM
We all know that lack of glucose is what brings about Ketosis
...:::Olympus Labs Rep:::...Crossfit - DEMIGOD -
12-06-2011, 02:58 AM