Lean EFX Refined

machorox123

machorox123

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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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TheSwanks

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In for the shredding
 
machorox123

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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
 
machorox123

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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
 
machorox123

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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
 
machorox123

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

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TheSwanks

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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

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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
 
machorox123

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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
 
TheSwanks

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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
What bcaa are you using?
 
machorox123

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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
 
TheSwanks

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<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71679"/>

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
 
murk01

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im in.
nice routine lot of volume and going heavy
 
TheSwanks

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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
 
murk01

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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
been using spinich. veryvlow carb
 
TheSwanks

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machorox123

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im in.
nice routine lot of volume and going heavy
Welccome i was gettin a little lonely i here.. As for spinach i love it but its too expensive for me.. I think ill fill myself up with lettuce
 
TheSwanks

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Welccome i was gettin a little lonely i here.. As for spinach i love it but its too expensive for me.. I think ill fill myself up with lettuce
I've been in the whole time, bud! I guess I don't count, huh? I see how it is! ;)
 
TheSwanks

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machorox123

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todays meals

40g oats+1 cup egg whites+1 whole egg+8oz 2% milk
1 scoop of whey
1 scoop whey pre-workout
2 scoop post
8oz chicken breast 2 cup green beans+ 1 slice fat free cheese
8oz chicken breast 2 cup green beans+2 tbsp olive oil
8oz tilapia+1 cup green beans+1 tbsp olive oil+1 slice fat free cheese

2064 calories
278p/83c/68f

im going to taper down my carbs to get used to it without starving..my only real carb source is the oats the rest are trace carbs from whey milk cheese and greens.so ill slowly cut out the cheese and milk..i might split up my doses of lean efx to keep the hunger away
 
machorox123

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Just got a batch of goodies .. Including erase, cit mal, aakg, beta alanine, creatine rasberry ketones, daa, and og dexaprine.. Obviously cant use most of it till im done with this log so im jus gnna throw some cit aakg and beta into my preworkout shake.. Tomorrow im going to go for complete ketosis..hopefully this lean efx keeps my hunger at bay.. Saturday im goin to do a final carb depelting workout before my first carb up. 350 carbs so amped for that
 
TheSwanks

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Just got a batch of goodies .. Including erase, cit mal, aakg, beta alanine, creatine rasberry ketones, daa, and og dexaprine.. Obviously cant use most of it till im done with this log so im jus gnna throw some cit aakg and beta into my preworkout shake.. Tomorrow im going to go for complete ketosis..hopefully this lean efx keeps my hunger at bay.. Saturday im goin to do a final carb depelting workout before my first carb up. 350 carbs so amped for that
Right on man, that's quite the addition to your stash! I'm doing full keto now 5 days on/2 days reload and the Lean EFX is the ONLY thing that's keeping me from eating every carb in sight. Ive been hitting my workouts HARD and staying under 2500 cals/day which should give me about a 1k deficit every day. It'll do you right, brother!
 
02sixxer

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In brother. All caught up!
 
machorox123

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Right on man, that's quite the addition to your stash! I'm doing full keto now 5 days on/2 days reload and the Lean EFX is the ONLY thing that's keeping me from eating every carb in sight. Ive been hitting my workouts HARD and staying under 2500 cals/day which should give me about a 1k deficit every day. It'll do you right, brother!

It worked pretty well today.. My only carbs were ft free cheese and green beans. Didnt work out so no trace carbs from my shake as well.. I just split up my doses.. Inwas definiteñy hungry but its took the edge offf for sure
 
machorox123

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Todays meals

4 whole eggs+1cup whites+fat free cheese

8 oz tilapia+2.5 cups green beans+1 tbsp olive oil

8oz chicken breast+2.5cups green beans+cheese+1tbsp olive oil

12tilapia+2.5cups greean beans+1 tbsp olive oil

Macros
2015 cals
266p/49c/86f

I already planned my meals for tomorrow cant fuggin wait.. Im gettin up early to work put so i can start eating.. I figure workin out fasted tomorrow will really deplete me
 
machorox123

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Today was awsome.. Slammed down 500carbs. I went a little overboard wit calories (2600)but its all good.. Back to business tomorrow. I dont feel bloated at all but well see tomorrow.. Weight was 195 this morning
 
machorox123

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Today was chest.. Splttig the doses of lean efx is really helping with the hunger..i only slept 5 hours because i worked yesterday night and then early this mornin so i kinda lacked some energy at the gym.. Pretty much same routine went as heavy as possible.. Its annoying that my gyms dumbells only go up to 100. Watever.. Diet is the same less than 50 g carbs. Its getting easier everyday to not crave carbs..i think my next refeed im gnna save until christmas.. My girlfreind made 160cookies that i think are worth saving my carbs up for
 
02sixxer

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Nice diet. Yhtshould shred some fat quick.
 
TheSwanks

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Today was chest.. Splttig the doses of lean efx is really helping with the hunger..i only slept 5 hours because i worked yesterday night and then early this mornin so i kinda lacked some energy at the gym.. Pretty much same routine went as heavy as possible.. Its annoying that my gyms dumbells only go up to 100. Watever.. Diet is the same less than 50 g carbs. Its getting easier everyday to not crave carbs..i think my next refeed im gnna save until christmas.. My girlfreind made 160cookies that i think are worth saving my carbs up for
My next refeed is going to be Christmas Eve! I'm going to kill pounds and pounds of cookies it's going to be great!

So many gym's don't stock heavier weights. I don't know if it's a liability thing or if it's just because not many people lift real heavy. I bet they have 4000 treadmills though, right?
 
machorox123

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Nice diet. Yhtshould shred some fat quick.
I hope so.. My "abs" are becoming more visible hope they all come out within the next month and a half. Gnna keep cutting after this log
 
machorox123

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My next refeed is going to be Christmas Eve! I'm going to kill pounds and pounds of cookies it's going to be great!

So many gym's don't stock heavier weights. I don't know if it's a liability thing or if it's just because not many people lift real heavy. I bet they have 4000 treadmills though, right?
Gnna look so swole the next day haha..they brag about it on their website over 80 pieces of cardio equipment lmao
 
TheSwanks

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Gnna look so swole the next day haha..they brag about it on their website over 80 pieces of cardio equipment lmao
hahaha. I knew it. The max weight of available dumbells is always inversely related to the quantity of cardio machines.

I'm going to be blown up like a water balloon by the 26th!
 
machorox123

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hahaha. I knew it. The max weight of available dumbells is always inversely related to the quantity of cardio machines.

I'm going to be blown up like a water balloon by the 26th!
Ive noticed that.. Powerhouse which was my favorite gym of all time had like 10 treamills and two bikes and had everything a bodybuilder or powerlifter needed like chains and 150lb dumbella
 
TheSwanks

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Ive noticed that.. Powerhouse which was my favorite gym of all time had like 10 treamills and two bikes and had everything a bodybuilder or powerlifter needed like chains and 150lb dumbella
Exactly! the last time I was in Sarasota I sought out a good gym to go to and when I got there they had 2 treadmills, a stair machine and a bike. But they had oly lift stations, 5 full racks, dumbells up to 150 I think, chains, bands, and every type of free weight, bar or machine you can imagine. It was awesome.
 
02sixxer

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I use golds here. It's in a shopping center and use to be a grocery store. There is a cardio theater with about 50 cardio machines, a cardio flor with 50 machines two machine sections with circuits, two free weight sections, a girls section, a trainers room, boxing room, bike room, and a Zumba/aerobics room. It's huge.

Before they were here I used a ****ty gym that only had 1 bench, 1 incline bench, and a few dumbells. It sucked.
 
murk01

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My next refeed is going to be Christmas Eve! I'm going to kill pounds and pounds of cookies it's going to be great!

So many gym's don't stock heavier weights. I don't know if it's a liability thing or if it's just because not many people lift real heavy. I bet they have 4000 treadmills though, right?
how long do u usualy space refeeding/carbing?
 
TheSwanks

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how long do u usualy space refeeding/carbing?
I've been going keto mon-fri and doing 300g carbs each day sat and sun. Some people just do one day but I wanted to avoid the bloat from one 600g carb up day
 
machorox123

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how long do u usualy space refeeding/carbing?
I was planning on doin one refeed a week.. But im goin HAM on christmas so im saving my carbs and do a full body depletion workout
 
TheSwanks

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I was planning on doin one refeed a week.. But im goin HAM on christmas so im saving my carbs and do a full body depletion workout
We should compete to see who can eat the most cals for christmas
 

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