Subbed. Very much looking forward to seeing this log!
Well, I've spent years trying to reach a 6 pack. Seems like every year as I get close something (vacation, injury, etc) derails me as I get to the 12% bodyfat range and I can't quite make it there. This year, I'm starting at pretty close to as lean as i've ever been and no vacation till june, and minimal business travel the next few months. That and i've got fat free from applied nutraceuticals to help.
Fat free is an interesting product
One of its main fat loss mechanisms is the , which is gaining populatiry/momentum as an ingredient. But what also stood out to me is the DHEA. Lets do some math for a second here. Each cap is 700mg. The caffeine has to be more or less 100mg to be meaningful/relevant, and also i'd guess that the hordenine is around 50mg so that sort of amount for caffeine makes sense. Remember that the ingedients are listed in order of amounts, greatest to smallest. And 150mg (maybe more) for makes sense, as thats the dose used in Ursabolic. But what that also means is the DHEA is somewhere in the 100-150mg range per cap, or 300-450mg a day. Although thats high for general DHEA dosing, its still below what AX used in Superdrol NG (170mg/cap). its definitely intriguing.
As for me, I'm 44, previously obese, started in the gym at 39 having not looked at a gym or exercise seriously since high school. Here's a current pic
My workout routine varies, but I think i've hit on a new schedule to make it work more consistently. That has been my biggest weakness, and I think it is for many people, consistency. General plan is working as a split of chest/back/legs with arms done every workout if possible. I shoot for 3-4 major exercises for each body part, 4 sets of relatively high reps most of the time (10-15), with sets 3+4 done to failure. Not particularly looking for much more in size other than maybe arms.
Diet is more interesting I'm using Lean Gains/Intermittent fasting, but with a lower carbohydrate level than is normally used for it. I'm at a level that would put me ketogenic on burn days, and just barely above that on build days.
For those not familiar with IF or Lean Gains, its a where you have 8 hours eating, 16 hours of not eating every day. So I don't start eating till 12 noon, and I stop by 8. I work out at 7-8am most days, so not only do I have nothing preworkout, but don't eat postworkout for 4 hours. On the normal lean gains eating, you have protein stay close to the same all days, with build days being high carb and moderate to low fat, on burn days you have low carb and moderate to high fat. Particularly for fat loss, build days are meant to be at or slightly over maintenance, and burn days 30% or so below, which is right about where I am. Protein sources are mixed, chicken, beef, fish, eggs, and dairy. Fat sources are mostly nuts and cheese.
What did I leave out? My cardio schedule. Why did I leave it out? because I don't do any. I've had arthritis since 25 so it sucks and is painful, its boring, the positive value to fat loss is somewhat questionable, and I don't really have the time. its already hard enough to try and get in 4 hours for strength workouts, adding another 2-3 hours past that is impossible. With a wife, 3 kids, job, etc there aren't enough hours to go around.
On the positive value of cardio being somewhat questionable, the bottom line boils down to it being easier to clip 400 calories out of my eating than to do 400 calories worth of cardio. Although there are other benefits to cardio, I do get regular blood tests and everything is nice and clean so i'm not concerned with it at the moment.
Other supplements I'll be using - not a whole lot. I'll use preworkouts occasionally, switching between a few different ones. I use BCAAs during my workouts. outside of that, , multivitamins, peptides, added , and l-tartrate.
I started with one cap this morning, weight on the scale was an even 200. And so it begins, lets hope I reach 6 pack this year finally!
Subbed. Very much looking forward to seeing this log!
**G D I** --Bruce the Destroyer--
Im subbed Easy.
IF keto is what I am plannin on doing.. I want to do a IF/Primal type deal. Very interested to hearing what you have to say and your experiences here .
I'd kind of like to go full prmal/paleo diet wise, but i didn't really enjoy it when I tried it. On my build days, my carb sources are usually total junk - ice cream, hostess cupcakes, drakes funny bones, cinnamon rolls, pizza, pancakes with syrup, etc. It seems to work well as I get in the "treat" foods so I don't feel the need for a full cheat meal/day but it also limits the harm.
Ah. Me being gluten intolerant tends to pretty much eliminate all of that from my diet regardless lol. Thanks though. I think I'm going to begin it's implication sooner than later. I've done IF before but my main problem was dropping too low in cals cause I just didn't have the time to eat. I have a very slow digestive system so eating more than 3k cals in 8 hrs really is bad for business in the morning.Originally Posted by EasyEJL
My log is up as well. Lets see if we can get these abs together! I know we have both been long members here on AM... no reason we shouldnt be in awesome shape by now! RIGHT?!
Quinon Proficit Deficit
"Science literacy is a vaccine against the charlatans of the world that would exploit your ignorance." - Neil deGrasse Tyson
Arnold Classic: 2009 - 2013
Comments by this person are their own personal opinion and should be taken as that. Unless quoted from a different source.
if theres any particulare details anyone wants me to go deeper in (specifics on diet for instance) I will. Already having some placebo/perceivo (my own word) effect I think. Woke up today looking more vascular and leaner than normal, the skin on my biceps and quads looked "tight". Off to the gym in a few minutes for legs.
Maybe just let us know what your macro spread is? I know you do IF so it's going to be over two or three meals. But if you could tell us your workout day nutrition and non workout and perhaps a daily sample ?Originally Posted by EasyEJL
Generally my build day macros are around 250p/150c/100f and burn days around 250p/50c/80f give or take a little. I'll put up today's eats later once I eat em
leg day today, its probably been almost a month since I worked legs between work, being sick and other interruptions. but still not bad
hack squats 180x12 270x10 360x5 180x15 180x9
seated calf raises 115x15 115x15 115x14 115x14
seated leg curls 90x15 115x12 130x11 - note these I don't quite go to real failure, I've had 3 bad hamstring strains/light tears over the last 2 years so i'm cautious.
and somehow by that point I was so nauseous I decided it was good enough. Seems like the combination of fat free + mesomorph as a preworkout was a bit too much stim to feel good on. Next workout day i'll go without a preworkout. today I felt like I needed it as it was a 5am workout, but I could have done without.
so breakfast today was
12 oz cottage cheese - 18p 12c 0f
20oz hood calorie countdown chocolate milk - 15p net 10c (subtracting fiber) 4.5f
1 scoop monster milk vanilla - 25p net 4c 3f
2 slices of Sami's Bakery (local) low carb 7 grain raisin bread 2p net 6c 8g
2 tbsp Maranatha no stir almond butter 6p net 4c 17f
2 drakes funny bones 5p 36c 16f
for a total of 71p (a little low for breakfast), 72c, 48.5f so a total of 1008 calories. This is more or less normal macros for a build day, usually protein is a bit higher though, more like 100-110. The items aren't quite my usual mix, I don't often have so much dairy in a single meal. But I've had tuna too often lately and no other ready fast to make meats in the house.
if you don't know what they are, this is funny bones
Dinner was from a rotisserie chicken
1 reduced fat cheese stick 6p 2c 6f
2 breast 66f 8c 4f
1 drum and thigh 31p 3c 15f
30Oz hood calorie countdown skim 18p 4c 0f
6 asparagus spears
1/2 cup tabbouleh 7p 37c 5f
1050 calories more or less.
This dinner sounds great!Originally Posted by EasyEJL
total macros for the day 199p 126c 78.5f. So a little lower on fat than normal, but basically on target for the others. Its funny, I don't particularly plan meals too heavily, but tend to eat to those macros more or less automatically at this point.
Theres times I eat a whole rotisserie chicken, but was still feeling bloated from all the dairy lunchtime I guess.
Its only day 2 for me and a couple more for the rest of you guys... I am impatiently waiting to see how well this works for us after a week or 2!
I'm thinking it should work out pretty well. My diet is under control, an I have no travel till the Arnold so I can keep my workout schedule
When an omega male is born it's game over