Lean EFX Refined

[machorox123]

This is gnna be short and sweet guys 4 weeks at two caps a day.. Sponsored log by Fahrenheit nutrition.







Goin on a short hard cut.2000 cals a day with a 50p/20c/30f with one maybe two carb ups during the week but cals wont go any higher than 2300 on those carb days..
Stats
5'9"
200lb
Bf? Barely visible upper abs
My abs were coming in really nice before thanksgiving.. We all know how that goes. Time to buckle down now for realzzz.. Gnna do befores and afters heres a before shot

[cswalczakny]

In for the shredding

[machorox123]

In for the shredding

There will be lots of shredding involved

[machorox123]

day 2
Im a bit of a caffeine junkie..i usually pop 400mg of caffeine a day..200 am 200 pre workout..im feeling the same amount of alertness with two pills of lean so thats a plus..meals are usually the same thing everyday just different order so heres what today looks like

meal 1- 40 grams oats 1 cup egg whites

meal 2- 90g protein shake

meal 3- 4 oz chicken breast 2 cups green beans 1 tbsp olive oil

meal 4- 8 oz talapia 2 cups green beans 1 tablespoon olive oil 1 slice fat free cheese

meal 5- 4 oz chicken breast 1 cup brown rice

meal 6- 4 oz talapia 1 cup green beans 1/2 tbsp olive oil

macros
2092 cals
50p/22c/28f
263/119/67

today was gnna be an off day but im feeling good so im gnna do some prowler conditioning later

[machorox123]

Day 4

Yesterday was an off day.. I wanted to go to te gym today but i got called into work and have 2 finals to study for tomorrow so no gum today either.. Took my caps again without any caffeine and im wide awake diet is gnna be the same and was the same yesterday

[machorox123]

Day 5

Took two caps this morning with my oatmeal and egg white. That held me over for over and kept me focused for my last final of the semester. Took 200mg caffeine pre workout with a 45g shake. Had an awesome workout.. Since im in such a big deficit and not eating many carbs im jus gonna keep lifting as heavy as possible with very low volume.. Todays workout went as follows

CHEST AND TRICEPS

Incline barbell press
185x8
195x5
205x5
225x4

Chest press machine
270x5
290x5
310x4

Weighted dips
50x6
60x5
65x5
75x3

Peck deck (kg)
35x5
40x5
45x3

Skull crusher superset kickbacks
80x6
90x5
100x5

40x6
45x5
45x5

Cable tricep extension
180x8
200x6
225x5
Dropset 120xfailure

Finished off with half hour on stairmaster. Gnna weigh in tomorrow morning.

Macros for the day
245p/117c/60f
2017 calories
49/24/27%

1) 40g oats+1 cup egg white+1 whole egg
2) 45g whey pre workout
3) 90g post+ 1 rice cake
4) 12oz chicken breast+1 cup grean beans+1 cup brown rice+1 slice fat free cheese
5) 4 oz talapia+2 cup green beans+ 3tbsp olive oil+1 slice fat free cheese

[machorox123]

Down 4 lbs.. 196 starting to see some obliques ..

[cswalczakny]

Down 4 lbs.. 196 starting to see some obliques ..

Nice dude! Lifts are looking sick!

[machorox123]

Nice dude! Lifts are looking sick!

Thanks they look a lot better when i got some extra calories coming in

[cswalczakny]

Thanks they look a lot better when i got some extra calories coming in

I know what you mean. I feel way better throwing the plates on when I had a lot of carbs the previous day

[machorox123]

Took two caps this mornin with breakfast

Diet exactly the same as yesterday

Back and biceps

Weighted pull ups
25x6
35x5
45x5
45x4

Tbar rows
3platesx8
4platesx5
5platesx5
6platesx3

Bent BB rows superset dumbell rows
185x6
205x5
225x5
225x4
<superset>
100x5
100x5
100x5

Lat pull down
185x5
195x5
200x3
Dropset 120xfailure

Bicep db curl
45x5
50x3
50x3

Ez bar concentrated curls
65x5
75x5
75x3

Hammer curls
50x5
45x6
40x8
35x10
Dropset 30xfailure

Did some abs then 20 minutes HITT on elliptical

[machorox123]

i forgot to list what supplements im using with th lean efx refine so here it is

multivitamin
vitamin c-1000mg
protein-90g
creatine mono-2-3g
glutamine-5g
leucine-5g
caffeine-200-400mg
bcaa-10g 2-1-1

[cswalczakny]

i forgot to list what supplements im using with th lean efx refine so here it is

multivitamin
vitamin c-1000mg
protein-90g
creatine mono-2-3g
glutamine-5g
leucine-5g
caffeine-200-400mg
bcaa-10g 2-1-1

What bcaa are you using?

[machorox123]

What bcaa are you using?

primaforce..best bang for buck

[machorox123]

Am i taking in too many carbs to deplete during the week? My muscles dont look that flat but 30g of those carbs are fiber..any less carbs il be starving throughout the day and the lean efx only supresses my appetite for a few hours

[cswalczakny]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71 679"/>

Am i taking in too many carbs to deplete during the week? My muscles dont look that flat but 30g of those carbs are fiber..any less carbs il be starving throughout the day and the lean efx only supresses my appetite for a few hours

You want to try to get under 50g for ketosis

[machorox123]

Thats including fiber?

[murk01]

im in.
nice routine lot of volume and going heavy

[murk01]

Thats including fiber?

good question... i just count total carbs...if ur trying to stay below 50g just count total.

[cswalczakny]

Thats including fiber?

Yeah unless its undigestable. If its listed on the label its a Carb. I recommend tons of leafy greens to fill you up without carbs and keep ya pooping good. Lol