Ace gets pumped with AP

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  1. The meals are making me hungry ace!

    As you already know, don't worry about weight on squats bud. I've followed you since I've been on AM, I know you're a beast :-). Just let that thing heal and you'll be back to squatting heavy in no time bud!!
    Independent


  2. Thanks bean.
    Notes today, looking quite full today. Still pretty dry too for how I've been eating.
    Pump in the gym was ridiculous.
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  3. Subscribed.
    Product Educator | USPowders
    Statements made by this online persona are the sole property of the owner, and do not necessarily reflect USPowders’ opinion as a whole.

  4. 06/26

    Food thus far today, low day

    M1
    1.5c basmati
    1c whites 3 whole eggs

    Trained arms 1hr later, 1 scoop pump hd pre
    2 scoops mbcaa intra

    M2/post
    25 g waxy maize
    2 scoops protein
    5g glu

    M3
    6oz round eye steak diced and sauteed in onions, garlic, dash of Laury's seasoning
    4 whole eggs
    15 g whites
    Large spinach/lettuce salad (no dressing)

    M4
    ~10-12Oz new York strip plus wax beans and broccoli

    M5
    8oz 90/10 gd sirloin
    3 chicken sausages
    Mixed together on a plate with onion, pickles, mustard, and Franks (really wish I had siracha instead)
    Two tbsp natty pb

    Macros
    F 150
    C 100
    P320

    Training, shock week, arms
    Started with tris, then bis

    One arm palm up high pulley extension ss bench dips
    20x5x10 // bw x5x15

    Decline ez skulls ss db pronated kickbacks
    85 x4x12 // 20x4x10

    One dropset high pulley rope extensions with my hard grip4orce's

    Strict incline DB curls ss BB curls
    20x5x15 // 70x5x10

    Preacher curl machine ss reverse barbell curls ( with g4)
    4 x 12 // 50x4x15

    One dropset low pulley 1.5 cable curls

    Pumps were again painful today. Not sure if ap or pump hd

    Like I said earlier I was looking very full and round, especially my Delts. Leanness is about the same.


    Going to bike with my dog later
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  5. Also, my macros are slightly off.
    besides the rounding, I had two beers, I ****ed up.
    M5
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    Edit.
    Man, for only 100c today I'm feeling and looking quite full.

  6. 06/27
    woke up looking quite full for a low day yesterday, and still quite lean for all the extra stuff I've been eating (cheese, chicken sausage, etc).
    Feeling good today going to go train back shortly..

    M1 (1 AP fifteen minutes before)
    2c basmati
    1c whites, 2 whole eggs

    1hr later train
    3/4 pump hd + a sprinkle of enhanced from what was left in my tub.. May she rest in peace.
    Please, a moment of silence.
    ...
    ...
    ... Thank you.
    Trained back, was great.
    2 scoops mbcaa intra

    M2 / post shake
    100 g waxy maize
    1 scoop dymatize elite whey
    1 scoop dymatize elite xt

    M3 (AP 10 min prior)
    2c basmati
    ~9oz chicken

    M4
    ~9Oz sweet potato with a few scoops of mashed Yukon golds
    ~9Oz chicken
    Bit of broccoli

    M5
    8oz 95% GD sirloin
    One smoked chicken sausage

    Cut up stirred together with pickles, onion, and those peppers that are like peppercini but spicy add mustard and siracha.

    Macros
    C ~400
    F ~50
    P~300


    Trained back today, shock week

    Rack rows ss supinating db row
    315x 8, 365 x4x8 // 50x5x10

    Tri set:
    Snatch grip high pulls ss chest supported rows ss head down DB rear delt fly(2 angles)

    135x10 // 3# x10 // 20x12
    155x8 // " // "
    175x8// " // "
    185x2x6 // " // "

    - the #is 45 lb plates per side, it was a unilateral chest sup row
    - for the rear delt flys I did twelve reps at each arm angle. First was 90° palms focusing on rear delt second was around 40° more lat and scap action

    Swiss grip pulldowns
    110 x3x6

    -did six reps at each hand position each set, inside to middle to out, outside to middle to inside

    one dropset on high pulley face pulls, six or so drops

    Reverse hyper ss 45° hyper ss ab wheel
    100x3x10 // 35 plate x3x10 // 3x15

    -I did not swing my reverse Hyper.. Up on elbows hips on the edge, really control the negative, stop it, explode up, then hold for a second
    -dropset on the 45

    Finished with two good ol sets of neck curls

  7. Fuller + still dry = win.
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  8. Quote Originally Posted by drewsicle3210 View Post
    In bro!
    Welcome, just updated my post for todays training and diet

    Quote Originally Posted by classic34 View Post
    Fuller + still dry = win.
    Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

    I've been noticing I feel and look Fuller this week.. Hmmm

  9. Quote Originally Posted by aceroni View Post
    Welcome, just updated my post for todays training and diet



    Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

    I've been noticing I feel and look Fuller this week.. Hmmm
    Yuuup...Keep an eye on that.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  10. Quote Originally Posted by aceroni View Post

    Welcome, just updated my post for todays training and diet

    Yeah, I love carb cycling. As long as I keep it pretty clean I can still stay dry and I just fill up like a balloon.

    I've been noticing I feel and look Fuller this week.. Hmmm
    I'm sorry if I missed this but what does ur carb cycle look like in terms of pro carb fat

  11. Quote Originally Posted by mkretz View Post

    I'm sorry if I missed this but what does ur carb cycle look like in terms of pro carb fat
    Do you mean percentages?
    I do not count calories, i count macros... So percentages are kinda irrelevant to me

    If you are asking what my macros are you can find them in each post after my food is listed

  12. Yea was talkn macros...like how many low before a high day and what numbers u use for low and high cuz I wanna do the sake but I'm always torn at what nunbers to use

  13. Oh ok, sorry.

    What i've been doing and has worked really well is this:
    M high
    T high
    W low
    Th med/high
    Fri-sun low

    High days are big training days. Carbs around 300-400 mostly periworkout
    Fats around 50-80

    Low days are off days from training.
    Carbs around 50 fats 100-150

    Protein is always 250-300

    Might be lower on high carb days

  14. Cool thanks...I do something similar usually high then moderate but if I'm extremely active on a low day with training and cardio ill usually make it at least a moderate day so I'm not taking in absurb amounrs of protein and fat

  15. Lets get some muscle pics bro!

  16. Quote Originally Posted by drewsicle3210 View Post
    Lets get some muscle pics bro!
    In for nudes.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

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  17. Quote Originally Posted by mkretz View Post
    Cool thanks...I do something similar usually high then moderate but if I'm extremely active on a low day with training and cardio ill usually make it at least a moderate day so I'm not taking in absurb amounrs of protein and fat
    I only go that low because I don't do anything physical at work, and my only cardio is 10-15 min bike ride with dog

    Today is low, see below

    Quote Originally Posted by drewsicle3210 View Post
    Lets get some muscle pics bro!
    Quote Originally Posted by classic34 View Post

    In for nudes.
    Haha, sure thing guys.. maybe Monday morning (see if I'm depleted) vs Wednesday morning- after two high days I should be much Fuller.



    06/28
    Low carbs, off day

    M1
    4 whole eggs
    5oz ny strip
    1c rice

    M2
    9 Oz chicken
    Plateful of green beans, asparagus, broccoli
    1/4 c mixed almonds, walnuts, cashew

    M3
    2 scoops Oe protein
    1/4 c almonds


    M4
    Same as M2

    M5
    12oz Sirloin butt
    2 tbsp natty pb
    some green beans


    So that puts macros today roughly at
    50c
    150f
    320p


    Notes,
    Forgot to take AP this morning, it was 530 am and I wasn't thinking.
    Also, my traps and arms are wrecked

  18. M5 :
    Not shown: pb or extra steak, that's only about 8oz

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    Steak macros 45 fat 100 pro

  19. good stuff!

  20. Looking lean today, feeling great

  21. 06/29

    M1-4 are the same.
    M5 will be slightly different. I'll update that later after I eat

    I ended up having about a pound of chuck roast steak
    Some spinach
    2.5 Tbsp natty PB

    Meant to take a picture, but it didn't happen.

    Macros today
    50c
    320 p
    130f

    Remember these are rough estimates, I don't weigh anything out, I just eyeball.

  22. I'm thinking AP will treat you well over the upcoming high carb days.
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  23. Quote Originally Posted by classic34 View Post
    I'm thinking AP will treat you well over the upcoming high carb days.
    I forgot mine yesterday.....looking a little watery today
    Serious Nutrition Solutions Representative

  24. I mean I'm feeling pretty full right now which is weird I had probably less carbs than yesterday

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    24oz sirloin sauteed in butter, mushrooms, onions, fresh garlic and a dash of laurys seasoning.

    2C white and 5 whole eggs

    Totals of above,
    140f
    260 p ??




    M1 - M4 were the same as the last two days,
    With the the exception that instead of rice i had a small sweet potato..

    M5
    Was half of the above.. i was hungry and it was delicious

    Macros
    340 p
    40 c
    160 f

  26. Quote Originally Posted by Distilled Water View Post

    I forgot mine yesterday.....looking a little watery today
    I know the feeling. Took a break the last month from any GDA and man your post just reminded me why I've been looking the way I do on my high day or after rather. Guess who is starting AP tomorrow?

    Ace your meals are epic bro. Workouts very solid and the full dry look = Winning!! Can't wait for nudes :-)
    Independent

  27. Quote Originally Posted by aceroni View Post
    Name:  ForumRunner_20130630_231040.png
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Size:  283.7 KB24oz sirloin sauteed in butter, mushrooms, onions, fresh garlic and a dash of laurys seasoning.2C white and 5 whole eggsTotals of above, 140f260 p ??M1 - M4 were the same as the last two days, With the the exception that instead of rice i had a small sweet potato.. M5Was half of the above.. i was hungry and it was deliciousMacros340 p40 c160 f
    Best meal posted in this log thus far. That looks and sounds amazing.
    Quote Originally Posted by bean5er View Post
    I know the feeling. Took a break the last month from any GDA and man your post just reminded me why I've been looking the way I do on my high day or after rather. Guess who is starting AP tomorrow? Ace your meals are epic bro. Workouts very solid and the full dry look = Winning!! Can't wait for nudes :-)
    I can't use GDAs while dieting save for on a really high carb day or before a cheat meal. My blood sugar drops too low. I guess it could be due to having good insulin sensitivity to begin with, so I end up grabbing for the bit of glucose left that shouldn't be pulled. Not sure...liver glycogen isn't exactly high in a dieted state so that could be related. I love them while bulking and eating a ton of carbs, but dieting I just can't do it. I envy your starting AP™ tomorrow, I've got another couple of months to go before that's an option. :/
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

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  28. Here's me at 181 this morning fresh out of bed no pump no food. I feel like the pics don't do justice to how lean I am
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