Tyler's first Anabeta Elite log (sponsored)
- 03-28-2013, 11:52 PM
- 03-29-2013, 12:03 AM
I was all ready to get a solid 8 hours of sleep last night, and ended up getting in some trivial argument with the wife (my bad!), so I got about 6 instead. I had some crazy dreams which I promptly forgot the details of upon waking up. I do feel a bit tired from too little sleep, but I am getting a good amount of AB energy, so I am feeling ok anyway. This morning, I noticed a huge difference in how I look from only Monday. I think the extra ingredients in ABE are helping me lean out much faster than normal. Of course there is also the possibility that I am also a bit dehydrated this morning, but I drank a lot of water in the evening yesterday, so that shouldn't be the case. Anyway, so far, feeling great and looking great! I will have a pushing workout and more BJJ tonight and will update when I get back. Then I get my first cheat meal! I think I will go with handmade soft tacos and a 600ml (~22oz) Taiwan Beer. It's going to be awesome!
P.S.- now that I am drinking only a few beers a week, I miss the good ole' American microbrew scene more than ever!
- 03-29-2013, 01:45 AM
ABE changes my physique quite quickly as well. Leans me out and really brings out the veins.PES Representativehttp://pescience.com/insider http://facebook.com/pescience
03-29-2013, 03:33 AM
03-29-2013, 07:11 AM
03-30-2013, 08:16 AM
OK guys still feeling good today (Saturday-day 6). I felt super tired in the first half of the day, but now I am feeling pretty good. I slept 8 hours, but had a strangely unrested feeling upon waking. Last night I had a great workout. Here are the numbers:
-30 min fast jogging on the eliptical
-Barbell bench: 180 x 10-3-2
-Upright row: 105 x 8-5-4 (it's a pulling move, but I threw it in with shoulders)
-Dumbbell shoulder press: 60 lb dumbbells x 5-2-2
-Tricep cable press downs: 18 plates (180lb) x 5-2-2
Did a lot of stretching and felt great. I looked super shredded compared to Monday so I weighed myself and I was 84KG, compared to 86.5 on Monday. I was teaching all day, so I was definitely hydrated. I didn't have time for BJJ, so I went today instead. I did a leg workout before. I will probably not be doing any rest-pause leg stuff on this log, instead doing mostly low-rep sets. Today I did a 20-min run, Bulgarian split squats, Hamstring curls, and shrugs before heading to a very intense BJJ session. I really like the split squats. They alerted me to the fact that my left leg is weaker and less able to balance than my right. I will do them every week from now on. The hamstring curls were ok. I wanted to do lightweight Romanian deads or standard deads instead, but my back felt pretty rough, so I opted to play it safe. I banged my knee up a bit rolling with a giant, tough dude, but I feels like it is just a bruise and nothing to be too worried about. Can't wait to see how I am feeling for Monday's workout!
04-01-2013, 06:21 AM
It is currently day 8 (Monday). I am still feeling good, but Mondays are always plagued by trying to adjust back to my work schedule, so I will have to wait and see how I feel tomorrow and Wednesday. Depending on how I am feeling, I will consider raising my dose to 5 pills/day. I am thinking that I probably should get myself up to 6 pills per day eventually, since I am doing this log in part to compare ABE to regular AB. I have tried AB at 4 pills per day for 30 days, and at 6 pills per day for about 6 weeks, and I would like to be able to give a good comparison of the two at the higher dose as well as the lower dose.
My diet over the weekend was pretty good. I ate a lot more than I did on average during the week. I found ti really difficult to get over 3000 calories in per day last week, some days not surpassing 2500. Since I am trying to do a clean bulk right now, I wasn't too happy about it, and figured I might just do recomp for the duration of this log, but with more PM carbs in the beginning to see how the results would be. I was able to consume over 3000 per day on Saturday and Sunday, while still keeping my diet very clean, so that is good. I must say, though, that even on a bulk, I think I went a little high with my PM carbs, especially since yesterday was a rest day. Bulking or not, I look and feel a bit puffy today, so I think I will keep that in mind as the log progresses. It seems like AB and ABE both make my body more forgiving of carb consumption, but working out at night also has a lot to do with how much PM carbs I can eat while still leaning out. When I workout hard at night, I seem to be able to eat 30-40 grams of carbs in my last meal without a problem, but otherwise it doesn't seem like a great idea.
I am about to leave for my pulling workout and BJJ (no-gi on Mondays, so I have to try especially hard to get myself exhausted beforehand, so I am using weight and technique and don't have much strength to rely on). Still feeling the Monday haze, but I am willing to be that the ABE will have me ready to crush it by the time I am done with cardio. I will update later on. Please post any questions/comments/anything at all, guys. I hope you are all still following!
04-01-2013, 11:31 AM
Today was a pretty good workout. I felt decent throughout, and recovered well between cardio, weights, and BJJ. My numbers were ok; not too much to compare to, but I felt good and really made sure to give 100% each time. I do feel like my grip is pretty weak, as I felt it giving out on Bent over rows a bit. Here are the specifics:
Bent-over row: 205 x 6-3-2
Super wide grip pulldowns (hammer grip): 220 x 6-4-2
Barbell curl: 65 x 11-3-3
Reverse-grip cable curl: 8 plates (80 pounds) x 7-4-3
Still feeling good, and excited to get to Wednesday's workout.
04-01-2013, 11:48 AM
Solid update and numbers. The one thing that is great about Anabeta is that is has some GDA effects for those extra CHOs. If you work out at night, do not worry about if you eat carbs for your postworkout. There have actually been studies showing that eating carbs at night can be beneficial. Ill look for the study/link when I get home, I believe Layne Norton did the research on it but not positive.
Other then that it seems things are going good. If you need the extra calories, throw in some peanut butter and/or milk for a clean bulk.
04-01-2013, 02:16 PM
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04-02-2013, 04:54 AM
I actually saw something about nighttime carbs being beneficial in a study (it might have been on AM), but the study was a bit flawed in that it compared people who ate carbs throughout the day with people who ate most of their carbs at night (I would want to see more about carbs all day vs. carb cut-offs). I can't remember clearly, but I think that there might have been a disclaimer in that study that obese people did put fat on when consuming carbs at night. I used to be a fat kid (not a "fat kid" either, I mean a real fat kid at 5'8" 260lbs in grade 11...lost 100 pounds in 11 months when I suddenly got sick of being a fat loser), and I think I will always have fat kid genes. Bottom line, I didn't like the results when I ate A LOT of carbs at the end of the day this past weekend (didn't provide any energy benefits and left me feeling and looking bloated), BUT it is great to know that the consensus is I don't have to avoid them altogether after practice. Thanks so much for the feedback, guys!!!
04-02-2013, 07:41 AM
Definitely starting to feel the hunger today. I don't usually get the intense hunger that some people talk about on AB, but I do get a very specific sensation of going from "kind of hungry" to "freaking starving" in a super short time. Today, I had planned to run and get a small salad with 4 egg whites as a snack. By the time my class ended and I had a break, I was WAY too hungry for that. I had to run to Subway for a 6" ham on wheat (I know it's not whole wheat, but it tastes good) and then four egg whites. 7-11 here sells hard-boiled eggs for 25 cents each so it's always a good option when I need to add some protein to my day and I am not at home. Even after that, I still felt like I wanted to eat another sub and 4 more egg whites.
I picked up some pork tenderloin from Costco today, so I will be enjoying adding that to my meat options!
04-02-2013, 11:46 AM
04-03-2013, 06:16 AM
04-03-2013, 06:21 AM
Whoops, I missed this one!
Subbed for painful hunger lol.
04-03-2013, 06:33 AM
Felt SUPER tired today; slept 6 hours two nights in a row so that's why. I feel really good now that I have ingested my 2 PWO ABE and some yellow gold and eaten a nice PWO meal (bunch of pork tenderloin, stir-fried in some Indonesian sweet soy sauce with onions and served with 150 grams of sweet potato). Hopefully my workout will reflect how pumped I am to go kill it!
I decided to up my dose on the ABE. I really appreciate and respect everyone's input, but judging from how I felt on standard AB at 4 vs. 6 per day, I feel like upping it will yield the results I am looking for. I am going to go with 5 per day until at least Monday and then reassess how I feel. Not sure if I will feel the need to bump up to 6, but I am not opposed to it if it seems like the right thing to do.
I have been feeling really beat up so far this week. It's not that hard to believe, since I have been beating myself up pretty hard in the gym, and then other people have been helping to beat me up at practice. Monday's workout has my back feeling super sore today (not in a bad way, just letting me know that I didn't hold back in the gym on Monday), and Monday's BJJ left me with a sore shoulder and a sore knee. The shoulder feels pretty much recovered today. I was a little worried about it on Monday night though as it was really tweaked. A really slick dude hit me with a very well-baited kimura from bottom half-guard. From that position, the dude on top (me, in this case) can use the bottom guy's kimura set-up to trap him in a sneaky shoulder lock and the bottom guy should know that (this dude did). This dude wraped his arms around mine to set up the kimura, I tried to wait for my moment to explode, and he caught me being too relaxed and cranked it hard and fast (normally kind of a dickish thing to do, but from that position, it's really the only way you can finish a kimura). Taught me a valuable lesson though, and nothing got torn, so all's well that ends well. My knee has hurt for the past two days, mostly in the morning. I must have strained a ligament slightly. I'm not sure how exactly I did that, but it's not uncommon for grapplers and obviously isn't a big problem; just an inconvenience (had to sit down for some of my first class yesterday and today), and now it feels good. I will probably opt to wear a brace tonight when rolling just to be safe. Tomorrow is a federal holiday here so I will use the day to recover: sleep a good 8-10 hours, and probably just do some cardio instead of going to BJJ (but there are two practices tomorrow, which is tempting, so no promises, haha).
OK off to run lift and roll! I will update later and thanks for reading!
04-03-2013, 06:38 AM
04-03-2013, 12:01 PM
OK just got back. Workout went really well. I struggled a bit with cardio, so I was a little worried but I still managed to outperform my usual cardio output and have a really good weight session. I did Dumbbell incline press, military on a smith machine, and close-grip bar bench, but then I didn't feel like 3 exercises was enough for a day, so I did a rest-pause set of heavy side raises and front raises. I can't promise that my form on those last two was perfect, but it wasn't too bad. Here are the numbers:
-Dumbbell incline press: 70lb dumbbells x 11-4-2
-Smith Military Press: 180 (including 44 pounds for the bar) x 12-4-5
-Close-grip bench press: 135 x 10-4-4
-Dumbbell side raise: 30lb x 7-4-3
-Dumbbell front raise: 30lb x 8-5-5
I am back at 86KG which was a bit discouraging, but doing a bulk I don't know what I was expecting. I definitely look different than I did at the 86KG I started at 10 days ago. My muscles are fuller, my abs are less obscured by belly fat, and I am noticeably more vascular. I am hoping to end the clean bulk phase under 88KG before going into recomp. If I get to 88KG at any point, I will change my diet to the same recomp diet I used for my last AB run. I doubt it will get to that point though, and I should have about 2 more weeks of clean bulking left before switching.
BJJ went reasonably well tonight. I tried to take it a bit easier because my knee and back are both bothering me a bit and my neck is still pretty sore from Monday (some people's strategy when I am in their guard in no-gi is to pull on my neck as hard as they can and try to stall until the bell rings...). I went a bit lighter than normal, but I also stayed for an extra hour because tomorrow is a holiday. My knee and back aren't thrilled about that, but I think I will be fine as long as I manage to take tomorrow off (or just some cardio). Neck feels ok though, as we were back in the gi tonight. OK it is time to eat a lot of pork tenderloin, and drink a beer in celebration of ...how much I like beer .
04-05-2013, 10:55 AM
OK guys time for a quick update for Friday, 4/5. Feeling bigger, stronger, and more energetic. The increase to 5 pills per day seems to be increasing the positive effects. I am still bouncing around the 85-86KG range, which is exactly what I was hoping for. I look as lean as I usually look at 82, but I am 85-86, so that's awesome. Vascularity is up, and the Dopadex combined with earlier dosing is getting me to sleep with no problems. Starting to have some digestive discomfort, which I did notice a bit last time, but that is most likely due to a dietary shift. I left my paper at the gym tonight, but luckily I remembered my numbers for 3 out of four lifts, and I think that I remember the fourth as well.
Chainsaws: 95lb x 10-6-4
Wide-grip pulldowns: 100KG (220-225lbs) x 16-5-4
Cable curls: 120lbs x 9-4-3
Hammer curls: 35lb dumbbells x 6-3-2
Cardio went great, I felt very fresh through weight training, and had a solid BJJ session. So far, feeling awesome! Happy Friday!!!
Last edited by tyrub42; 04-09-2013 at 08:48 AM. Reason: I found the paper with my lifts, so I updated the cable curl numbers to be accurate. All other numbers were accurate.
04-05-2013, 01:29 PM
04-06-2013, 09:11 AM
Man I am feeling awesome today! I had a VERY intense cardio session today and followed it with stiff-legged deadlifts, regular deadlifts, and Bulgarian split squats. Stiff legged deads felt great. I couldn't get close to the ground on my first set (lack of flexibility), but by the end of my last set, I was getting the bar all the way down with no problems. Regular deads went even better. I went heavier than I have since my last AB log because my back felt so great! I got up to 225 lbs, which is way less than I used to do, but after hurting my back, I have always played it safe. Today I felt so good, I just had to kick it up a notch! Bulgarian split squats felt great, too! My left leg balance and strength is quickly catching up to my right, and both legs are feeling very stable! Energy is still great, and I am seeing my results whenever I look in the mirror!
04-06-2013, 09:29 AM
Solid update. I wouldn't worry too much about what weight you are pulling man, especially when you injured your back previously. As long as you are still getting in intense back workouts without it hurting, then hell ya . Good to hear strength is going up along with results being visable in the mirror .
04-08-2013, 06:30 AM
04-08-2013, 06:34 AM
After Saturday's leg workout, I am walking around like an 80-year-old man haha! Standing is going to suck until at least Wednesday. Still worth it, though, because that workout was awesome! Today is a pushing day, and I will update later on. Still feeling really good. I found an extra bottle of fenugreek that I forgot I had, so I am thinking about adding that in this week. Fenugreek doesn't give me any crazy effects, but I do feel like I stay slightly leaner when I take it and I get a great sense of well-being so it might be great added in with the ABE. I will report if/when I add that in.
04-08-2013, 07:52 AM
What fenugreek product is it?
04-08-2013, 10:33 AM
04-08-2013, 10:46 AM
OK I am going to make this workout summary quick, because my wife is yelling at me to finish up so we can spend a few minutes together before I have to sleep.
I felt pretty sh**ty today because I let myself get dehydrated yesterday. Today, I could barely fit my wedding ring on my finger. I have to remind myself to keep drinking a lot on off days, too.
In the gym, there were way too many people, which was annoying, but I made due with what I had available. Cardio went well, but I only had time for 20 min today because I was looking for my knee pads for too long before leaving the house. Weights felt SUPER strong today, but I think I drained myself on Dumbbell bench, making shoulder press and skull crushers feel harder than they should have. The shoulder press bench was also a strange one. It was over-cushioned and wobbly, and it only had the option for being 90 degrees, whereas I like to do military at about 10 degrees shy of that to make my neck feel better. Anyway, here are the numbers:
Dumbbell flat bench: 80s x 7-3-2 (this was huge for me)
Smith machine military press: 200 (including the smith bar) x 4-2-2
Skull-crushers: 115 x 6-2-2
Dumbbell side raises: 30s x 9-5-4
Dumbbell front raise: 30s x 10-5-5
I added the side and front raises because I felt really nice and sore after doing them last week, and who wouldn't want their shoulders to bulge a little more?
I also found the paper that I left at the gym last week, so I can go back and edit my number from my last pulling workout on Friday.
BJJ went fine, nothing spectacular in either direction. Caught an accidental shin to the nose; luckily it just bled a bit so I could keep rolling. Overall, feeling great, super exhausted now and ready to eat some beef and sleep!
P.S.- weight is still in the 85-86 range, but physique is changing.
04-08-2013, 04:47 PM
Water, water, water . I like to add Mio or Crystal Light to water whenever I need some flavor.
Lateral and Front raises are always being incorporated in my shoulder routine. I like to alternate between DBs and cable machines. Also alternate between seated and standing for both lateral and front. Gotta get those shoulders looking like boulders.
04-08-2013, 05:15 PM
04-08-2013, 08:29 PM
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