12 wk cut - PES Alpha T2, Shift, Anabeta & Erase Pro with Oxyelite Pro/EAS stack.

[pantherdude63]

I tried to recomp more than cut, but with a clean diet and some cardio I went from 203 to 195 and felt great, had nice full muscles, and had no strength loss. It was an excellent stack.

[mattkill]

WK 2 .

monday ... Feb 20, 2012.

no cardio AM. didn't wanna burn any carb/glycogen i loaded up yesterday.

Today, i am replacing Oxyelite pro with EC - Bronkaid tabs with 25mg ephedrine sulphate & 200mg caffeine tabs. start with 2 doses per day - 1 with b/f and 2nd dose an hour before pm workout. Maybe add another dose beginning wk 3. A lil lightheaded after first EC dose....def felt like an increase in my body temp. Did NOT feel this when i was on Oxyelite pro. Took 2nd dose EC preworkout with 2nd daily dose of AT2, shift & anabeta - YO ! felt like i was high on some *&^% . ( not that ive done it .... )

weight today - 230.0 ! gained almost 3lbs from carb load. this gonna be gone by weds. Hit Chest HARD ! weights basically same from last week but big difference is the PUMP !!! yo it was INSANE !!!! i guess its a combo of erase pro, anabeta & my carb load yesterday. (and im not taking any preworkout drink of NO2 ). looked massive in the mirror when i was done.

good start to WK 2 fellas !

[mattkill]

WK 2 DIET UPDATE.

recap - im on Dr Pasquales's Metabolic Diet. High Fat, High Protein, 0 - 30g carbs per day. 6 days i follow this regiment strictly, 7th day i Carb load. I have been on the "maintenance stage" of the Metabolic Diet whole month of January til Mon Feb 13 when i began my cut. Based on the diet recommendations, my fat intake per day (for this maintenance stage) was 270g. I dropped this amount to 170g when i began the cut.

wk 1 - 170g fat per day ( mainly from red meat, peanut butter & fish oil)
- 360g protein per day ( red meat, protein shakes, eggs, fish, peanut butter)
- 0 to 30g carb a day
- carb loaded sunday (gained 3lbs from this carb load - which will be gone come weds or thurs )

NOW for WK 2, im dropping my fat intake further by about 450/500 calories per day.

WK 2 - droppin my fat by 50g - from 170g to 120g per day.
- protein stays at 360g per day
- 0 -30g carb per day.
- carb load on SUNDAY.

Dr Pasquale's Metabolic Diet aint for everyone folks. Some ppl work well on moderate to high carbs. I dont. For my body type -meso/endo, low carb works well for me. Does not mean i avoid the carb load day - hell nah - i cant wait for Sun morning to hit IHOPS after my AM cardio and gobble up 2 stacks of pancakes with butter & strawberry compote ! & thats just for starters Being that im almost 0 carbs for 6 days, all 'em carbs i consume on carb load day goes straight into my muscles and no spillover into fat storage. Come monday, the pump i get is insane. its even crazier now with the PES supps im taking.

[halfhuman]

subbd buddy...Where the before pics? put em up!!

[mattkill]

WK 2

tues feb 21 - sun feb 25 (day 9 - 14)

good week. damn busy work/travelling so could not post daily but summarize what transpired.
weights - feeling strong, basically followed my routine from wk 1, no change in weights lifted
cardio - as per wk 1
supps - took 'em as directed, switched to EC stack ilo Oxyelite pro. feel more amped taking EC with AT2 ..... not as intense as monday but still wired for a good workout.

[mattkill]

SUNDAY FEB 25 (DAY 14)

i look forward to sundays when i measure my weight & waist line before i do early AM cardio before CARB LOAD.

weight today - 225.4 lbs. (down 2lbs from 227.6 lbs - weight last sunday before carb load)
waist line - 41 inches. (down from 41.75 last sunday before carb load)

SO in 2 weeks, ive lost about 5lbs & 2 inches. awesome.

ill carb load today, and tomorrow will definitely be 3-4lbs heavier, but target is to be under 225.4 and 41 inches before carb load next sunday (day 21)

[mattkill]

WEEK 3

MONDAY FEB 28.

no AM cardio - preserving all glycogen from carb load for PM lift.

weight PM - 228.7lbs. Gained 3lbs from from sunday carb load yesterday. thats the norm. the extra weight will be gone by weds. looking bloated today from all carbs i ingested yesterday.

PM weights. - switching to German Volume Training next 4 weeks. 1 exercise per body part; lift 50-60% of 1 rep max for 10 x 10. 10 sets 10 reps
therefore 100 reps for each exercise.

day 1 - push exercises chest/shoulder/tris
day 2 - pull exercises back/bi
day 3 - legs
day 4 - repeat day 1
day 5 - repeat day 2
day 6 & 7 - rest.

[mattkill]

monday feb 28 (day 15)

German Volume Training - CHEST / SHOULDERS / TRIS

start with machine shoulder press (shoulders)

sets 1 - 5. 2, 45lb plates, 5 sets, 1min rest bet sets, 50reps
sets 6 - 10. 45+10+5lb plates, 5 sets, 1 min rest bet sets, 50 reps. burn was intense sets 8, 9 & 10

Incline machine press (chest)

sets 1 - 5. 90lbs each side, 50 reps total
sets 6 - 10. 115lbs each side, 50 reps total.

close grip press (triceps)

sets 1 - 5. 45lbs each side, 50 reps total
sets 6 - 10. 70lbs per side, 50 reps total.

German Volume Training is Intense. Feels like doing HIIT cardio.

[mattkill]

monday feb 28 (day 15)

German Volume Training - CHEST / SHOULDERS / TRIS

start with machine shoulder press (shoulders)

sets 1 - 5. 2, 45lb plates, 5 sets, 1min rest bet sets, 50reps
sets 6 - 10. 45+10+5lb plates, 5 sets, 1 min rest bet sets, 50 reps. burn was intense sets 8, 9 & 10

Incline machine press (chest)

sets 1 - 5. 90lbs each side, 50 reps total
sets 6 - 10. 115lbs each side, 50 reps total.

close grip press (triceps)

sets 1 - 5. 45lbs each side, 50 reps total
sets 6 - 10. 70lbs per side, 50 reps total.

German Volume Training is Intense. Feels like doing HIIT cardio.

[mattkill]

aitte yall. shud have taken a pic on day 1. But that was taken yesterday mon feb 28, 2 weeks after i began my cut.

41 inch waist - looks bigger coz of bloating from carb load the previous day
228.7 lbs. gained 3lbs from carb load. (weight before carb load was 225.4)

[mattkill]

tues feb 29 (Day 16)

German Volume Training. Pull Day. Back & Biceps.

BACK. Dumbell rows

sets 1 - 5. 100lbs dbell . 10reps per side . 50 reps per side total.
sets 6 - 10. 110lbs dbell. 10 reps per side. 50 reps per side total.

BICEPS. Straight Bar Curl.

sets 1 - 3. 50lb bar . 10 reps per set. total 30 reps
sets 4 - 6. 60lb bar . 10 reps per set. total 30 reps
sets 7 - 10. 70lb bar. 10 reps per set. total 40 reps.

started low with straight bar curl as biceps already had a good pump from the 10 sets of dumbell rows.
this is my first week doing GVT (intend to do it for 4 weeks total). Ideally for the whole 10 sets, weight should be same throughout i.e. 50 - 60%
of 1 rep max. I keep on increasing weights as im still trying to gauge what is ideal for me to do in 10 sets while maintaining good strict form.

[mattkill]

subbd buddy...Where the before pics? put em up!!

pic 1 posted. 2 weeks after begin cut.

[wasme]

sub'd ...

[mattkill]

sub'd ...

welcome aboard bro.

[mattkill]

weds mar 01 . day 17 . wk 3

quads/calves . GVT.

squats on smith machine
sets 1 - 5 . 45lbs per side. 10 reps per set. 50 reps total
sets 6 - 10, 70lbs per side. 10 reps per set. 50 reps total. INSANE BURN at sets 8, 9 & 10 though weight was only 140lbs.

decided to further destroy my legs doing 3 sets of leg press. 540lbs. 8 reps per set.

CALVES . standing calf raise machine.

150lbs. 10 x 10 . 100 reps total.

[mattkill]

Thurs. Mar 02. Day 18. wk 3

PUSH DAY on German Volume Training. Chest/shoulders/Tris.

CHEST - Iso Wide Machine.
sets 1- 5 . 90lbs per side. 10 reps per set. 50 reps total
sets 6-10. 135lbs per side. 10 reps per set. 50 reps total

SHOULDERS - Front Press Smith Machine.
sets 1 - 3. 45lbs per side. 10 reps per set. 30 reps total
sets 4 - 6. 70lbs per side. 10 reps per set. 30 reps total
sets 7 - 10. 90lbs per set. 10 reps per set. 40 reps total.

TRIS - V pushdown.

sets 1 - 10. 230lbs . 10 reps per set. 100reps total.

[mattkill]

Friday Mar 03. Day 19. Wk 3

PULL DAY. German Volume Training. Back/Biceps

BACK - Iso row machine.
sets 1 - 5. 90lbs per side. 10 reps per set. 50 reps total.
sets 6 - 10. 135lbs per side. 10 reps per set. 50 reps total.

BICEPS. - Machine Preacher Curls.
sets 1 - 3. 45lb plate. 30 reps total
sets 3 - 6. 90lbs. 30 reps total
sets 7 - 10. 105lbs. 40 reps total.

FOREARMS. BackWrist Curl
sets 1 - 10. 110lb straight bar. 100reps total.

[mattkill]

Sunday. Mar 04. Day 21. Wk 3.

CARB - LOAD DAY.

my bad fellas. screwed up my dates last week as u can see from the above posts.

ANywaz, cardio AM. 1 hr walk on treadmill - moderate to max incline .

weight before carb load = 223.0.
weight last sunday (day 14) before carb load = 225.4

therefore, weight loss wk 3 = 2.3lbs !!

Unfortunately, waistline remains at 41 inches !! damn !!
And a trainer measured my body fat percentage using a hand-held device - measured at 29% !! double damn !!
(i question the accuracy of that device ....... but hey, its gonna get below 20%, 15% then 10%. im not dissapointed.
It is what it is, and just gives me the drive to push even harder but smarter.)

im losing roughly 2 lbs per week since i began the cut; Diet is spot on; so i AM on the right track !!!

Now lets go eat some pancakes !!! (carb load y'all )

[bdcc]

That is one hell of a stack, how did I miss this?!

In the excitement I am going to overlook that you are changing the GVT formula which is sacrilegious lol.

[mattkill]

That is one hell of a stack, how did I miss this?!

In the excitement I am going to overlook that you are changing the GVT formula which is sacrilegious lol.

guilty as charged LOLZ.

im just trying to get my base weights for the different exercises then ill do same weight for whole 10 sets intend to do GVT for 4 weeks only.