PES/USPLabs Recipe for Success TstPwdr,AnabE,ErPro (unsponsored)

[Sean1332]

bit late but subbed. good liftin man

[Sean1332]

and for hittin PR's while droppin cals, that's where I suck

[mustang0341]

bit late but subbed. good liftin man

better late than never, thanks for joining bro!

[AaronJP1]

no workout today and mild diet...

Diet for today

1758kcals 168p/87c/81f

bfast: oatmeal
snack: natty p-butter
lunch: salmon salad (salmon,mayo,relish)
dinner: spaghetti squash spaghetti
snack: protein shake

gym tomorrow!!!

I'd be starving on this...

[BPjohn123]

I'd be starving on this...

Im starving reading it...lol...different goals though.

[mustang0341]

I'd be starving on this...

Im starving reading it...lol...different goals though.

after last weeks eating i was hungry as fug man, belly growling like crazy. I have got to get that weight off though so I am going to rock low cals/carbs for a bit. Plus I need to get ready to start cutting anyhow. I want to be at least 190lbs (185 ideally) when I start my cycle, luckily i have until mid Feb to get there.

[mustang0341]

ok, felt damn good to be back in the gym today. I think due to all the glycogen from last weeks carbs I had a HUGE pump from chest today. Was feeling fat so i wore a long sleeve shirt and still looked swolle. Fasted workout and a week off meant my strength was down a bit but I still pushed it.

Workout: Chest

Bench
185x10
205x10
225x4
205x6
185x9

Dumbbell Bench
60x12
60x10
60x10
60x10

Smith Machine Decline
185x12
205x10
225x6
205x8
185x8

Pec Fly (machine)
140x12
150x8
170x8
170x8

Push Ups
***usually smith machine here but it was broke
20
15
15
**8 diamond
**8 diamond

Cardio
10min stationary bike


will update diet later

[Sean1332]

That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.

[mustang0341]

That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.

today i had Optimum Nutrition Shake (2scoops) w/ vitD milk (1.5cups), 2.5 serving Salmon packet and three slices of bacon! Not a whole lot but for cals per day it is quite a bit. 750cals 95p/21c/30f

also weight today is 203 so down 2lbs from the last weeks onslaught

[mustang0341]

ok ending diet for today

2200kcals 263p/89c/89f (forgot that i ate a snack before lunch so cals were up a bit today, but they were clean though so it won't effect the weight loss)


bfast: (post-w) shake w/ vitD milk, salmon pouch, three slices bacon
snack: chicken salad (forgot this)
lunch: chicken salad
snack: almonds
dinner: shake w/ vitD milk

shoulders tomorrow bright and early...up at 3am

[mustang0341]

bleh day today, slept like sh!t last night...had a hard time falling asleep and when 2230 rolled around my daughter decided to start screaming. Figures, the one night my wife decides to go grocery shopping the daughter wants to not sleep through the whole night. I finally got to sleep around 2330 and woke up at 0330 to hit the gym. 2scoops of Alphamine and hit it...

Workout; Shoulders

Press
105x10
120x5
130x6

Barbell Shrug
185x10
185x10
185x10
185x10
135x15 (speed for burn)

Dumbbell Lateral Raise
25x10 dropset 15x10
25x10 -ds- 15x10
25x8 -ds- 15x10
25x8 -ds- 15x10

Dumbbell Upright Row
35x8 -ds- 20x10
35x8 -ds- 20x10
35x8 -ds- 20x10

Front Plate Raise
45x8 SuperSet dumbbell press 25x15 (speed for burn) x4sets

Dips
bwx12
bwx10

Rear Delt Fly (machine)
60x12
80x10
80x10

Cardio
10min run @7mph treadmill pace

diet will be updated later

[Sean1332]

yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha

[mustang0341]

yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha

Daughter is still on mom's tit so daddy cant do crap to console her. On the workouts I even cut a few short of sets, was tired and shoulders were burning!!

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[mustang0341]

weight this morning was 200lb!! Down 5lbs from last weeks binge....I figured it would come off fast which is nice for the psyche. That means I am +3lbs from the beginning of this stack. With 18 more days to go I am going to continue to try and drop weight.

Ending Diet from Yesterday
2000kcals 233p/90c/79f

bfast 6am: (post-w) almonds, protein shake
lunch 1030am: tuna salad (w/ some light olive oil mayo and relish)
dinner 3pm: chicken breast salad (w/ some light olive oil mayo and relish)
snack 7pm: protein shake

Good day diet wise...low carbs and plenty of protein. Plan on killing some meatloaf today that my wife made last night and I had to salivate over while drinking my shake Owell, it pays off in the end right? Off to do some damage to legs early this morning....glad I'm off of work tomorrow and can sleep in till 6am (LoL at 6am being considered sleeping in).

[Distilled Water]

Awesome news you dropped your binge weight that quick.

Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol

[mustang0341]

Awesome news you dropped your binge weight that quick.

Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol

oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.

[Distilled Water]

oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.

Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.

[mustang0341]

Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.

thanks


Got more sleep today but def felt the lack of strength from last weeks lack of lifting. I hit the gym for legs today and still had that damn impingement in my left hip that keeps me from squatting to much weight. As stated earlier I have changed my main movement to Leg Press as I can move weight there.

Workout: Legs

Squat
135x10
155x8
185x5
135x9

Leg Press
300x10
360x10
400x8
430x6
450x6 PR

Leg Extensions
50x8 each leg followed by 150x8 both legs----5sets

Standing Barbell Calf-Raise
185x20x4sets (10 feet pointed out/10 feet straight)

Bench
185x13
185x13
185x13
135x15
****this is where the lack of strength was most notable, last time I did these I put up 185x20x4sets. I actually did a double take when I saw those rep numbers.

Cardio
12mins easy pace on stationary bike


Diet:
2144kcals 231p/89c/97f

bfast 6am (post-w) shake w/ vitd milk 1.5cups, almonds
snack: 10am salmon packet 5oz
lunch 1pm 8oz meatloaf
snack 4pm 2oz pecans, Monster Energy Zero Ultra (no carbs, no cals, no sugar) ***was fading in the afternoon and this helped
dinner 730pm salmon packet 5oz w/ mayo and relish, shake w/ vitd milk 1cup


happy with the diet overall and progrees from last week. I am getting more vascular but the lack of carbs is really draining me (strenght, mental and focus) Hoping the weight will be at 200 or 201 tomorrow morning!

[BPjohn123]

No carbs is tough, I love my carbs!

[mustang0341]

No carbs is tough, I love my carbs!

No doubt, i have strawberry, raisin and white chocolate chip cookies on the counter mocking me every time i walk by.

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