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Lean EFX Refined

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    Lean EFX Refined


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

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    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


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    In for the shredding
    Formutech Nutrition Rep----------------I'm a STIMaholic:
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    Quote Originally Posted by cswalczakny
    In for the shredding
    There will be lots of shredding involved

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    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

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    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

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    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

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

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    Quote Originally Posted by machorox123 View Post
    Down 4 lbs.. 196 starting to see some obliques ..
    Nice dude! Lifts are looking sick!
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    Quote Originally Posted by cswalczakny

    Nice dude! Lifts are looking sick!
    Thanks they look a lot better when i got some extra calories coming in

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    Quote Originally Posted by machorox123 View Post
    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
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    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

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    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

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    Quote Originally Posted by machorox123 View Post
    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?
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    Quote Originally Posted by cswalczakny View Post
    What bcaa are you using?
    primaforce..best bang for buck

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    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

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    Quote Originally Posted by machorox123 View Post
    <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
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    Thats including fiber?

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    im in.
    nice routine lot of volume and going heavy
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619

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    Quote Originally Posted by machorox123 View Post
    Thats including fiber?
    good question... i just count total carbs...if ur trying to stay below 50g just count total.
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619

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    Quote Originally Posted by machorox123 View Post
    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
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