[bean5er]

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!!

[aceroni]

Thanks bean.
Notes today, looking quite full today. Still pretty dry too for how I've been eating.
Pump in the gym was ridiculous.

[strategicmove]

Subscribed.

[aceroni]

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

[aceroni]

M4

[aceroni]

Also, my macros are slightly off.
besides the rounding, I had two beers, I ****ed up.
M5



Edit.
Man, for only 100c today I'm feeling and looking quite full.

[aceroni]

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

[drewsicle3210]

In bro!

[classic34]

Fuller + still dry = win.

[aceroni]

In bro!

Welcome, just updated my post for todays training and diet

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

[classic34]

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.

[mkretz]

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

[aceroni]

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

[mkretz]

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

[aceroni]

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

[mkretz]

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

[drewsicle3210]

Lets get some muscle pics bro!

[classic34]

Lets get some muscle pics bro!

In for nudes.

[aceroni]

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

Lets get some muscle pics bro!

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

[aceroni]

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



Steak macros 45 fat 100 pro

[mkretz]

good stuff!

[aceroni]

Looking lean today, feeling great

[aceroni]

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.

[classic34]

I'm thinking AP will treat you well over the upcoming high carb days.

[Distilled Water]

I'm thinking AP will treat you well over the upcoming high carb days.

I forgot mine yesterday.....looking a little watery today

[aceroni]

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

[aceroni]

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

[bean5er]

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 :-)

[classic34]

24oz 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.

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. :/

[aceroni]

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
.