DJ's EBF Fat Burning Stack Log

DJBeanPole

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HAPPY HOLIDAYS!

With the approach of Christmas coming right around the corner we've all certainly noticed that the days have gotten shorter and we are spending more and more time in the eternal drag of darkness known as winter. For many of you (and myself included) this usually means easing up on dieting restrictions, letting gym time fall to the wayside and otherwise just letting ourselves go. Why not? It's winter! I'm wearing 4 layers so no one can see that blubber that I slapped onto my physique!

Ain't nobody got time fo' dat!

New Years is a great time to set goals. Set goals and stick with them. Now a lot of my fellow gym goers usually hate the idea of January 1st because with that means a literal onslaught of new bodies taking up my precious gym space, racks, benches and dumbbells. Suddenly the weekend warriors become reinvigorated with their week off from work and think that doing the elliptical for 2 hours a day for that week will set them up for a 3 month streak of gains that'll turn into a 6-pack abs by the time Spring Break rolls around. To those of you making a resolution to change yourself and get into better shape: I applaud you. But stick it out longer than February, will ya?


ENTER EBF, INC.

A few weeks ago I was approached by gentleman who wanted me to log and subsequently review his product line. This man was Joshua Yeary, and he is the CEO of Enhanced Body Formulations (EBF) Inc., whose primary supplement line (at the time of writing this) is targeted specifically to every facet of physique improvement: those of you looking to shed pounds, tighten up and still feel guilt free when the occasional cheat meal makes it way onto your mealplan or those of you planning on a recomp and even effective for the bulkers who will plow through NYE like it was nothing but want something to keep the excess fat from covering up dem' gainz.

I was asked to log/review three of their products, each with their own unique abilities and fat targeting, blocking and removal. So I present to you the EBF Lineup:

RECOMPADROL



Recompadrol: a tried and true (from personal experience) GDA - glucose disposal agent also acting as a superb nutrient partitioner (in with the good, out with the bad). Recompadrol is great for anyone looking to throw down the occasional cheat meal guilt free due to the ability of Recompadrol to reduce body fat because of its potent effect of blocking fatty acid synthesis through ATP-Citrate Lyase, and also functioning as a PPAR-Alpha Agonist and a PPAR-Gamma Antagonist... In layman's terms: It makes dieting easier.

I used a 4 bottle cycle of this product a few years ago while trying to cut up for a wedding and I can attest to the product's effectiveness. I was able to go from 235lbs to 220lbs over the course of 3 months while still going crazy with post workout meals and late night feeds with things such as whole large pizzas, Taco Bell, Steak N' Shake, etc. Can't wait to try it again!

ADIPOSE ANNIHILATION



AAv2 is a new one to me. Where Recompadrol shines with blocking the unwanted and storing the good stuff, AAv2 is the "fat burner" of this trio of products. Not only will it succeed in burning off what you've just put in but it was also go to town on the fat stores you already have in your body helping you achieve a leaner physique. Get ready for some science! Hydroxycitric Acid and Acetyl-L-Carnitine in the FAT MOBILIZATION COMPLEX interact to mobilize and transport fat. Then the EBF ANNIHILATION COMPLEX takes over, as Fucoxanthin, Alpha Yohimbine, and Capsaicin combine to vanquish fat stores through PPARγ receptor antagonism. The Evodiamine, and Ginkgo Biloba Extract in AAv2 take body recomposition to a new level, boosting thermogenesis, regulating thyroid activity, and producing preferential glucose uptake. The takeaway? Synergistic effects when paired with Recompadrol. Burn fat off and keep it off.

METABOLIC POWDER


So I wasn't able to find a label pic for MP nor am I at home to take a picture of it but thats OK but its so simple that I can just type it out: In 2 scoops of MP there is a prop blend of 2500mg containing Garcinia Cambogia (50% Hydroxycitric Acid) and raspberry ketones. 50 servings per tub. Metabolic Powder brings our fat burning/blocking trifecta to completion and falls in between both AAv2 and Recompadrol with abilities to further enhance the blocking and burning of fat. So essentially the most badass fat burning stack ever created.

THE FAT BURNING PLAN

Josh couldn't have contacted me at a better time. I recently took some time off from the gym thanks to a new girl in my life... my beautiful baby girl that is about to be 4 months old! While I wouldn't give that time off from the gym up for anything (giggling baby gets me every time) I certainly do NOT like the man I see looking back at me in the mirror. I'm ready to get back into a routine that keeps me strong while cutting down on these excess fat stores and I think this EBF "Trifecta" Fat Burning Stack is just the ticket I've been needing.

I'll be updating this blog here daily with progress pictures, weight updates and videos. I may showcase some footage such as the products themselves (such as how well MP mixes/tastes), food porn, body shots and training videos (ie: me lifting some heavy ass weight). I haven't quite gotten down on the dosing/timings yet but once I figure that out (it'll vary based on the day if I've trained/plan to train/off day) I'll be posting that.

Day 1 starts tomorrow!

Enhanced Body Formulations: Enhanced Body Formulations Inc.

EBF Twitter: https://twitter.com/EBF_INC

EBF Instagram: Instagram

EBF Facebook: https://www.facebook.com/enhancedbodyformulations



Huge thank you and GIANT shoutout to Josh Yeary and the boys of EBF for making this happen! Caught me off guard and I was more than happy to oblige! Watch out... progress is happening!



DJBeanPole
 
DJBeanPole

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AND SO IT BEGINS…
Before we get into the beginning intro let me cover some groundwork so that you all that will be following along can see a starting point for myself as well as a plan for how this is all going to work out.

THE TRAINING
At the moment it will be 3 days a week based on home life/work schedule. Typical days are Sunday, Wednesday and Saturday. Having two days off in between Sun-Wed and Wed-Sat is beneficial for the type of “dieting” plan I’m setting myself up for. More on that later.

Training is powerlifting oriented. In the past I’ve done things such as Starting Strength, 5/3/1, CUBE & Sheiko. I have since moved on to a Russian themed program called Smolov, a high volume low rep progressive overload styling which typically follows a “squat 4x/week” mentality but I took that same way of thinking and decided for this go-around to apply it to benchpress instead. Here is how it works:

– Take one month to complete a cycle
– Lifts are based off of %s of a max lift
– %s increase with each subsequent week
– As the cycle progresses the weight increases, the sets increase but the reps go down
– Week 4 tests a new benchpress max
– Week 5 resets a new cycle with +5lbs to upperbody lifts and +10lbs to lower body lifts (exception being whatever new max I set for benchpress)
– A typical setup:

WEEK 1: 6 sets X 6 reps @ 70% max
WEEK 2: 7 sets X 5 reps @ 75% max
WEEK 3: 8 sets X 4 reps @ 80% max
WEEK 4: 10 sets X 3 reps @ 85% max

The only exception is within each day I go to lift I’m always doing bench. So a typical week looks like this:

DAY 1: Deadlift 6×6@70%, Benchpress 6×6@70%
DAY 2: Benchpress 7×5@75%
DAY 3: Squat 6×6@70%, Benchpress 8×4@80%
DAY 4: Overhead Press 6×6@70%, Benchpress 10×3@85%

So benchpress gets cycled much faster compared to the other lifts. For Week 2 of benching I add 5-10lbs on top of the poundage I was benching was the associated day from the week prior. Week 3 +10-20lbs. Week 4 I only bench on bench day and I test a 1RM. Whatever I get here (hopefully higher than last month’s cycle) will be the weight used for calculating bench for the next cycle. If it looks confusing… it isn’t… and as you follow along hopefully you’ll see what I mean.

THE DIET
Simple. Carb backloading. Without getting into too much of the science behind this I’ll just preface the main points.

– Non training days are low carb (<30g carbs). Eat all the proteins and fats I want.
– I train in the late afternoon/early evening, and postworkout meals are chock full of carbs (but no carbs until postworkout) consisting of high glycemic index carbs (so the bad stuff)
– Typical week:
Sunday: Low carb all day, go carb crazy post workout (4x chicken sandwiches from Wendys, large fries & a frosty)
Monday: Low carb all day
Tuesday: Low carb all day, carb load at night to fuel me up for Wednesday’s training
Wednesday: Low carb all day, carbs after workout
Thursday: Low carb all day
Friday: Low carb all day, carb load at night to fuel me up for Saturday’s training OR low carb all day
Saturday: Low carb all day, carb load after workout

SUPPLEMENTATION
PREWORKOUT: Varies, typically Genomyx Stimaholic or Lecheek SpeedTestX3 (sometimes random samples for reviews) + Genomyx Endurate
INTRAWORKOUT: Lecheek AminoFusion
POSTWORKOUT: Controlled Labs Green Magnitude (creatine)
ANCILLARY: Aromatase inhibitor (Licogenix, Erase PRO), Multivitamin, Fish Oil

THE EBF SETUP

Morning: 3x AAv2 on an empty stomach (I typically skip breakfast and my first meal is not until noon)
Dinner: 3x Recompadrol & 2 scoops Metabolic Powder 30 minutes prior to meal

I will be following that same setup on training off days as well.

DAY 1
WEIGHT
248lbs (dry weight, taken right after waking)

BEFORE PICS​





Apologies for the poor camera shots. Obviously I’ve put on some extra pudge from taking some away time from the gym and I hope EBF can help me return to a better looking me!

TRAINING
Smolov C2W3D3: Squat 8x4x270lbs, Bench 8x4x240lbs

DIET
Lunch: 2 turkey burger patties, 2 slices wheat bread, 2 slices pepperjack cheese, 2 slices tomatoes, onions, lettuce
Dinner: 5/8th Jack’s Sausage/Pepperoni Pizza with 3oz. Hidden Valley Ranch for dip

SUPPLEMENTATION
So I started the morning off with 3 caps of AAv2 as I was walking out the door. I woke up around 8AM and tossed the caps back with a big glass of water. When I was driving in to work I began to notice some effects about 20 minutes after swallowing the caps… I had the sensation of hunger in my stomach but it was a little off. It was very warm and spread throughout my entire midsection. It almost felt like reflux but I didn’t feel it creeping up my throat. Wasn’t anything to freak me out just a good indicator to let me know that the product had started working. I took 3 caps of Recompadrol and tossed them back with 2 scoops of Metabolic Pow(d)er 30 minutes prior to chowing down on some pizza. Had no noticeable effects on appetite or fullness. I did notice however that I wasn’t feeling as “bloaty” after eating such a heavy meal. I’d really like to see how these products do when I follow them with a legit carb loading meal!

- DJ
 
DJBeanPole

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DAY 2

WEIGHT
248.8lbs (+0.8lbs)

TRAINING
None today! Off day!

DIET
Lunch: #9 (Italian Night Club) from Jimmy John’s with extra meat as an Unwich (lettuce wrap, no bread)
Dinner: Qdoba Chicken Queso Burrito, Chips & Queso (preload carb meal)

SUPPLEMENTATION
Right when I woke up this morning I popped 3 caps of AAv2 and headed off to work. Kind of discouraged at the scale this morning seeing as how I had tipped the numbers upwards but it was such a minuscule amount that I’m not worried about it. Had the same warm/hungry/reflux sensation in the belly as I rode into work. Otherwise nothing new to note. Prior to eating my dinner I popped 3 Recompadrol and 2 scoops of Metabolic Powder 30 minutes prior. Enjoyed the meal, slept well… no complaints!

– DJ
 
hvactech

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Is there any calorie tracking? I like CBL for the reason it makes using recompadrol easier... I dont have to time dosing throughout the day.. so youre 250-300 carbs post?
 
DJBeanPole

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Is there any calorie tracking? I like CBL for the reason it makes using recompadrol easier... I dont have to time dosing throughout the day.. so youre 250-300 carbs post?
Yea I can get some numbers for you starting today. Today is Day 3 and I already worked out this morning. Typically I push to have the high carb meal in the evening but I was ravenous post workout. Popped 3 recomp and 2 scoops MP and hit these macros:

1,170
76g C
80g F
38g P

I will be doing a better job of tracking these now that I realized there is a phone app lol... and the intake of carbs isn't as high as I thought from this morning's meal (2x Double Crossainwich's & small hash browns)

My typically post meal, in the evening, varies. Usually 250-350g carbs like you estimated. One of my favorite post workout meals to carb load is 4 Wendy's chicken sandwiches, large fry and a frosty, which is a whopping 310g and sometimes I'm still not full after that. Just depends. :)
 
hvactech

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You had carbs this morning?
 
DJBeanPole

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You had carbs this morning?
Yep. I would have rather eaten a banana. Carbs in the morning post-workout is fine as long as I don't overdue it. I'll eat more later tonight.

Edit: Granted I know I shouldn't have had any but I couldn't help myself ;)
 
hvactech

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Yep. I would have rather eaten a banana. Carbs in the morning post-workout is fine as long as I don't overdue it. I'll eat more later tonight.

Edit: Granted I know I shouldn't have had any but I couldn't help myself ;)
Gotcha... technically cbl is for evening correct
 
RecompMan

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You can have carbs on a backload post workout
 
hvactech

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You can have carbs on a backload post workout
Ah ok... just post? If you train morning and cbl post can carbs be consumed during the rest of the day?
 
DJBeanPole

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DAY 3

Decided I’m going to do things a little differently today! Dosing will be revamped and amped up! I will be following this protocol:

Upon Waking: 3 caps AAv2
Before Lunch: 3 caps Recompadrol & 2 scoops Metabolic Powder
Before Dinner: 3 caps Recompadrol & 2 scoops Metabolic Powder
After Dinner: 3 caps AAv2

I think following this protocol will help increase the results (faster) and lead to some more satisfying meals to be eaten.

WEIGHT
248.8 (+0.8lbs from intial, same weight as yesterday)

TRAINING
Worked out early this morning (which is not typical for me)

OVERHEAD PRESS
45×5
65×5
95×5
120x8x4

BARBELL BENCHPRESS
45×5
135×5
185×5
225×4
255x3x10

DB LATERAL RAISE
22.5×10,10,10

DB FRONT RAISE
20×10,10,10

MACHINE REAR DELT FLYS
135×10,10,10

BARBELL SHRUGS
225×10,10,10,10

SKULLCRUSHERS
70×10,10
80×10

ROPE SEPARATION PULLDOWN
42.5×10,10,10​

DIET/SUPPLEMENTATION

Popped 3 caps Recompadrol and down them with 2 scoops of Metabolic Powder 30 minutes prior to eating breakfast which consisted of 2 Burger King Double Crossainwiches and a small has browns. Now I know this isn’t technically “CBL” protocol, but I had a little lapse in judgment and gave in to the carbs. After rereading the CBL manual I will be tightening up the diet – and I will be adding cardio (HIIT) back into the mix. I took 3 caps of AAv2 90 minutes after breakfast and this time I did not notice the thermogenic effects that I have felt before when dosing on an empty stomach. The frustrating thing about today is that there is an office party going on there is TONS of food. Oh lawd!

I will be constantly changing the dosing regiment and see if I can find something that suits me… especially with Christmas coming up and all the treats that are going to be at my disposal I need to be able to keep myself sane!

I will try and do my best to update my post with My Fitness Pal screencaps of my macro totals for the day but I’m not sure how consistent I’ll be.

- DJ
 
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DAY 4​
WEIGHT
248.9 (+0.9)

TRAINING
None – Had my little girl with me all day (weekend) so gym was out of the question!

DIET/SUPPLEMENTATION
Back to the ol’ 3x Recompadrol & 2 scoops Metabolic Powder 30 mins prior to dinner… this time I took AAv2 90 minutes post dinner.

Lunch: 4 eggs, 1 cup of cheese & 4 slices of turkey bacon made as an omelet
Dinner: Steak N’ Shake double cheeseburger w/ bacon, fries w/ cheese, Coca Cola

DAY 5

WEIGHT
249.6 (+1.6)

TRAINING
None – see above.

DIET/SUPPLEMENTATION
Same supplementation protocol as before except I popped 2 extra caps of Recompadrol today prior to watching some Sunday football and drinking beer

Lunch: 4 eggs, 1 cup of cheese as an omelet, protein shake
Dinner: 2 spicy chicken sandwiches on 2 thin select wheat buns with swiss cheese and ketchup

– DJ​
 
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DAY 6


WEIGHT
250.0lbs (+2.0lbs)

TRAINING

DEADLIFT
135 x 5
225 x 5
275 x 4
315 x 3
355 x 10 x 3

PENDLAY ROW
135 x 10,10,10,10

LAT PULLDOWN
130 x 10,10
115 x 10,10

DB BICEP CURL
50 x 10
45 x 10
40 x 10

DIET/SUPPLEMENTATION
Postworkout (another 5AM workout... so not used to getting up that early): 4 eggs scrambled and 4 pieces of bacon
Lunch: Grilled chicken & bacon wheat wrap with lettuce, tomato, onions, jalapenos and spicy mayo
Dinner: Stauffer's Grilled Chicken & Veggies skillet (3 Recomp & 2 scoops MP 30 min before, 3 AAv2 90min after)

- DJ​
 
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DAY 7

TRAINING

BENCHPRESS
45 x 5
135 x 5
185 x 5
225 x 3
255 x 1
285 x 1
300 x 0

INCLINE BENCHPRESS
155 x 8,8,8,8
95 x 10

DECLINE BENCHPRESS
225 x 8,8,8

CABLE FLYS
175 x 15
200 x 12
225 x 10

DIPS
BW+25 x 10,10, 6

PULLEY PUSHDOWN
17.5 x 10,10, 10
7.5 x 25​

Everything else was pretty standard as far as today was concerned. Diet didn't really falter much and at this point in the update I can't even remember what it was I ate. Through toying around with different dosing schemes I've decided to settle on returned back to only taking each product once a day and just time it depending on what meal it works best for. If I'm at work and surrounded by junk I'll do it then or if I go home and decide that the planned dinner just doesn't sound appetizing I'll use it then. Otherwise WEIGHT actually came down underneath starting weight for the first time at 247.6 (-0.4).

Next week's update will just be a one-page update due to it being the holiday weekend and I'll be out of town. Gonna be taking some picture updates as well soon!

- DJ
 
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I hope everyone enjoyed their holiday/holiday weekend! I know I certainly did! There were some ups and some downs to it though that certainly put a little damper on my situation and I want to make sure that is accounted for here in the log. Around Christmas Eve/Day I must have snagged the flu or some sort of stomach bug because for about 2 days around that time I could barely keep anything down. I had no appetite and no will to get to the gym (not that it mattered they were closed). Just an all over feeling of sickness that really wasn't lending itself well to this log. I did try to keep up with the daily supplementation but I'm not sure how much of the products were actually absorbed. With that being said I've passed that bug and have hopefully moved on to better times! Here is how my weight has varied accordingly:

WEIGHT
Day 8 - December 23rd: 247.5 (-0.5)
Day 9 - December 24th: 245.2 (-2.8)
Day 10 - December 25th: 246 (-2.0)
Day 11 - December 26th: 247 (-1.0)
Day 12 - December 27th: 249 (+1.0)
Day 13 - December 28th: 251 (+3.0)
Day 14 - December 29th, Today: 254.2 (+6.2)

So my weight has fluctuated quite a bit. Being at work leading up to the holiday was horrendous. There were foods and snacks and candies and cakes galore. Chocolate fudge, peanut butter buckeyes, puppy chow and caramels... you name it they had it. And being one of the only men in the office the women automatically assume that I'll just eat everything that is leftover. So I caved a little bit and snacked. And then when I went home for the weekend, even with taking the EBF products, I practically gorged myself on Christmas meals. Hearty plates filled with turkey, mashed potatoes with gravy, green bean casserole and dinner rolls. Followed by dessert. And my Christmas cookies. Couple this with the fact that I was slamming fluids following my sickness I'm sure that some of these inflated numbers are due to water weight gain (as well as why I was at my lowest on the 24th). I was not a good CBLer over Christmas break :(!

The upshot? Even this morning as my eyes widened in shock at how much I weighed in today... I feel leaner than I did at 248. Strange as that may sound its how I feel. Will have to see how this trend continues. The ultimate goal for me would be to cut down to about 230lbs while maintaining strength. We'll see...

- DJ
 
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DAY 13

WEIGHT
251lbs (+3.0)

TRAINING

SQUAT
45 x 5
135 x 5
185 x 4
225 x 4
255 x 3
275 x 10 x 3 (10 sets, 3 reps)

LEGPRESS
463 x 8
553 x 8
643 x 8,8,8
(The machine unloaded is 103lbs... I know its strange)

GLUTE HAM RAISE
BW x 10,10,10,10

EZ BAR BICEP CURL
70 x 8,8,8
40 x 8,8,8 (reverse grip)​

DIET

- Breakfast: (3 caps Recomp & 2 scoops MP taken 30 minutes prior): Scrambled eggs with onions and jalapenos, 2 plain bagels with cream cheese and apricot jam, 3 pieces of bacon and a side of mashed potatoes

- Dinner (post training): Qdoba Queso Diablo Chicken (extra chicken) burrito, white rice, black beans, salsa, cheese, sour cream

Breakfast is typical skipped during regular days of the week and I usually just eat lunch and dinner.

SUPPLEMENTATION

I'll be posting a video soon about each product and should hopefully have some comparison photos from the start of the log to look at!

- DJ
 
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DAY 14

WEIGHT
253.0lbs (+5.0)

TRAINING

BARBELL OVERHEAD PRESS
45 x 5
75 x 5
95 x 4
115 x 4
125 x 9 x 3
135 x 3
155 x 1
165 x 0

CLOSE GRIP BENCHPRESS
135 x 6
185 x 8,8
205 x 6

DB LATERAL RAISES
20 x 10,10,10

DB FRONT RAISES
15 x 10
17.5 x 10
20 x 10

DB REAR DELT FLYS
30 x 10
35 x 10,10

UPRIGHT ROWS
75 x 10,10,10

DB SHRUGS
100 x 8,8,8,8

TRICEP PUSHDOWN/KICKBACK SUPERSET
67.5 x 10 / 42.5 x 10
72.5 x 10 / 47.5 x 10
77.5 x 10 / 52.5 x 10

PULLEY PUSHDOWN
15 x 10,10,20

DIET
Lunch: 2 turkey burgers, wheat bun, lettuce, tomato, onion, ketchup
Dinner: 2x BK Big Kings, Large Chocolate Shake

SUPPLEMENTATION
Usual dosing prior/following lunch

Surprising training today! Everything felt very light and I decided I’d feel out where I was with my overhead press max. Granted I’m actually using next week to determine all of my training maxes the weight was going up so smoothly that I figured I’d give it a go. My all time max with OHP is 175 and I’d really like to see 185 go overhead. On my 10th working set I put on 135 just to feel it out and it was a breeze. Moved to 155 which was slow going but eventually got locked out. 165 stalled me halfway through the lift. No big deal. I was impressed with myself to see 155 at all especially after all of that volume in front of it. When I go to test my maxes it’ll be with minimal weights beforehand and only 1RM. Can’t wait! 185 will be mine!

- DJ
 
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DAY 15

WEIGHT
252.6lbs (+4.6)

TRAINING
None today

DIET
Lunch: Chicken/bacon wheat wrap, lettuce, tomatoes, pepperjack cheese, jalapenos, buffalo ranch
Dinner (Supps taken prior): Black n’ Bleu Burger w/ bacon, lettuce, tomato, ketchup, 8 Mango Habanero boneless wings, wedges with cheese

SUPPLEMENTATION
Nothing new here except I took double everything I normally take. I took 3 caps Recompadrol and 2 scoops of MP prior to both lunch and dinner, and followed that up with 3 capps of AAv2 90 minutes after each meal. Big changes are coming for me starting on the 1st (how cliche) and I’m going out with a bang. Today was supposed to be my last day to “eat bad” but to my surprise we are going to a NYE party later tonight that I’m sure is going to have some other bad things… so after tonight I’m turning a new leaf. I’ll be making a post about that here shortly.

- DJ
 
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2015 RESOLUTIONS

So its that time of year again. 2014 is coming to a close and I’m sure people are telling you “see ya next year!” thinking they are the first person to have thought of the joke, amirite? 2014 was a great year for me: I competed in my first powerlifting competition in March, started a new (and better) job in June, had my 2 year wedding anniversary with my wife in July and met my amazingly beautiful baby girl in August! So its going to be hard for the year 2015 to make a greater impact than the one that 2014 has left on me! And I’m thinking next year its going to be all about me… especially thanks to EBF and re-motivating me towards my own personal goals.

GOAL 1: DROPPING THE BODYWEIGHT

Where I stand currently I’m bouncing back and forth between 250-255lbs. I’m no stranger to this weight. The heaviest I’ve ever been was in the 280s (and ironically I was also at my strongest at that weight as well). When I signed up for my first powerlifting competition in March I was only given a few months notice. Took the comp in January and had until the 2nd week of March to make weight. I put myself in the 242lbs category since at the moment I was 255-260s. I managed to somehow cut down all the way to 232lbs using dieting, water and salt intake management and a bunch of cardio. My ultimate goal for 2015 would be to see myself get into the 230lbs (if not 230 exactly) and I know this is possible with the right tweaks to my dieting, cardio (of which there has been none for a few months) and programming.

GOAL 2: SETTING NEW PR’s

DEADLIFT
– All time max: 500lbs
– Current training max: 415lbs (set for sumo pull but my knees were not cooperating)
– Goal: 450 (training) – 515lbs (true max)

BENCHPRESS
– All time max: 320lbs
– Current training max: 285lbs
– Goal: 315lbs

SQUAT
– All time max: 365lbs
– Current training max: 325lbs
– Goal: 405lbs

OVERHEAD PRESS
- All time max: 175lbs
– Current training max: 155lbs
– Goal: 185lbs​

GOAL 3: EATING “HEALTHIER”

In order to attain some of the other goals set forth in this post I really need to tweak my diet. I think up to this point I was in love with the concept of Carb BackLoading (CBL) but I didn’t stick with the principles. Starting on the 1st I will be reintroducing my body to the “Prep Phase” of CBL which involves going keto within the first 7-10 days by not eating greater than 30g of carbs a day. Now I’ve done this once before and I know its definitely doable… but after the prep phase I will be sticking to my guns and only eating carbs post workout or as a loader for the following days workout if I’m on my second rest day in a row. I’m expecting a 10lbs weight decrease during this time (which is what happened the first time).

GOAL 4: START THE CARDIO UP AGAIN

I’m a huge fan of HIIT cardio. If you aren’t sure what this is you can read about it here. I will be incorporating this at least 3x/week (I’m planning on lifting 4x/week however I see fit whether that is weekend lifting or getting up early before work. It’ll get done.) I think I’m off to a good start and with the incorporation of some of the EBF products I have on hand I think I’ll be reaching the bodyweight goal much closer than you’d think! Can’t wait!

- DJ
 
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DAY 17​


WEIGHT
Day 16: 254.2lbs (+6.2)
Day 17: 258.4lbs (+10.4)

TRAINING
Day 16: Rest Day

DEADLIFT
135 x 5
185 x 5
225 x 4
275 x 3
315 x 3
365 x 2
405 x 1
430 x 1
460 x 1 (new training max, old was 415, all time is 500

PENDLAY ROW
135 x 10,10,10,10

LAT PULLDOWN
175 x 6
130 x 8,8,8​

DIET/SUPPS

Same as usual. Was kind of surprised to see my BW up so much on New Year’s Eve… but I blame that on the terrible eating habits I made for myself knowing that going into the New Year I’d be changing some things up which would will see presented on Day 19 (Day 18 is another rest day!) I did take all of the EBF products together twice today before my meals (lunch and dinner) and just realized I left a few of the Recompadrol caps in my jean pocket! Better get them outta there before the dog eats them! I’m also going to be making some changes to my lifting routine. I’m currently doing a modified Smolov routine aimed at improving my benchpress and after I test out all of my maxes for all lifts I will transition over to the Lilliebridge Training Method with all lifts based on the maxes I come up with. I almost thought about going with Sheiko but I’ll keep that on the back burner for now.

- DJ
 
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DAY 19

(Day 18 Rest Day, Began CBL Prep Phase)

DAY 18 WEIGHT: 256.4lbs (+8.4lbs)

WEIGHT
254.4lbs (+6.4lbs)

TRAINING
FLOOR PRESS
135 x 10
185 x 8
225 x 6
250 x 5,5,5,5

DECLINE BENCHPRESS
135 x 10
185 x 10
205 x 8
225 x 8
245 x 5 (should have been 6 I bumped the rack :( )

INCLINE PRESS
95 x 15
115 x 12
135 x 10
150 x 8
165 x 6 (PR for reps at this weight)

INCLINE DB PRESS
50s x 12
60s x 10
70s x 8

CABLE FLY 3 – WAYS
HIGH: 27 x 10,10,10
MIDDLE: 23 x 10,10,10
LOWER: 20 x 10,10,10

SKULLCRUSHERS
80 x 10,10,8

DB OVERHEAD EXTENSION
50 x 12,10,10

TRICEP ROPE PUSHDOWN
20 x 12
25 x 10,10

ABWORK

DIET/SUPPLMENTATION

At this point my diet has been completely revamped as you can see here by this picture of my “MyFitnessPal” diet for this day. Again the whole basis of the “Prep Phase” for CBL is to eat less than 30g of carbs a day for the first 7-10 days depending on how often you are exercises. I will be doing this Prep Phase for an 8 day stretch because I will have lifted 4-5 times during this phase and perhaps squeeze in 1-2 cardio days with HIIT cycling. The EBF products have been taken prior to the dinner meal and all at the same time. I will start taking MP pre/post workout on the days I train and only take it prior to dinner on my off days.

 
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DAY 20​


WEIGHT
250.2 (+2.2lbs)

TRAINING
SQUAT
45 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
340 x 1
225 x 5
205 x 6
185 x 8
135 x 10

STIFF LEGGED DEADLIFT
135 x 5
225 x 5,5,5,5

GOOD MORNINGS
95 x 5
135 x 5
145 x 5
155 x 5

DIET/SUPPLEMENTATION

Status quo.

 
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DAY 21​


WEIGHT
248.8 (+0.8lbs)

TRAINING
OVERHEAD PRESS
45 x 5
75 x 5
95 x 4
115 x 3
135 x 2
165 x 1 (New training max!)

CLOSE GRIP BENCHPRESS
135 x 5
185 x 10
195 x 8
205 x 6
225 x 3

DUMBBELL OVERHEAD PRESS
50s x 12
60s x 10
75s x 6

CABLE FRONT RAISE
10 x 10
15 x 10,10

CABLE SIDE RAISE
10 x 10
15 x 8,8

FACEPULLS
42.5 x 10
47.5 x 10
50 x 10

TRIANGLE PRESSDOWN
82 x 10
87.5 x 10
92 x 10
100 x 10

PULLEY ISOLATION PUSHDOWN
15 x 10,10,10,16

DIET/SUPPLEMENTATION


Still sticking with my guns. Taking EBF products prior to last meal of the day all at once (MP & AAv2 & Recomp). While CBL and this eating style would be enough on their own for weightloss I’m still taking the EBF products to accelerate this process which I would have to say is going quite well. Going from 258 to 248 in the course of about 4 days sounds just about right to me. By Day 4 my body should be already in or nearly in ketosis. As the body is expunging whatever glycogen/carb source it has left for every gram of carbohydrates that gets expunged it pulls with it 2 grams of water… so rapid weightloss early on is expected. I’ll have a weekly review coming up Wednesday video style as well as some updated pictures.

- DJ
 
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Finally found this log.
 
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DAY 22


WEIGHT
245.0 (-3.0lbs, lolwut)

TRAINING
None today! Resting!

DIET/SUPPS

Today I did things a little differently, especially after being surprised by waking up and checking my weight to find that it was 245. I figured I was hovering around 248 (the original start weight at the beginning of this log) because I felt leaner when I looked at myself in the mirror. My gut/ab region seemed to be sucked in more and my chest didn’t feel as puffy. Muscle soreness has hung around even after working out from simple things like sleeping, sitting in one position for too long, etc. The strange thing is that I have still had that “pumped” feeling like I’ve been dosing 1g of agmatine on the daily. I fasted today through noon at which point I stopped by the cafeteria at work and ordered up 2 turkey burger patties on some wheat bread with 2 slices of pepperjack cheese and lettuce/tomatoes/onions. Now this is what I usually order for lunch and the guy that works the grill has gotten to know me so he just asks if I want “the usual.” Unfortunately for me the “usual” also includes fries and he threw them in my container without me knowing and I managed to munch on a few as I walked back to my desk! They tasted absolutely amazing! Some of the fries plus the combination of wheat bread pushed my carb intake beyond the limit which I felt bad about. I will maintaining less than 30g a day up until Thursday (at the moment of writing this I’m at 28g of carbs so it looks like dinner will be bacon & eggs!) Hunger cravings have subsided and I know longer find myself craving sweets/salty foods/fatty foods. Feeling much leaner in the mirror and I’ve maintained my strength by setting new training maxes in the gym even while being at a carb deficit. Can’t wait to get this prep phase over with… just wait until you guys see what I eat on Thursday after I lift :D!

- DJ​
 
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DAY 23

WEIGHT
247.5lbs (-0.5lbs)

TRAINING
Another off day arrrrrrgggh!

DIET/SUPPS


Don’t be thrown off by the carbs going over 30… I had enough fiber that I took it down to 29 ;)! Everything has been going great so far! The only reason I can think of (prepare yourself for a TMI moment!) that my weight has gone up slightly compared to the lowest point (245lbs) is that I haven’t had to use the bathroom in awhile if ya get what I mean! Otherwise (I’m writing Day 23’s entry on Wednesday but Day 23 was Tuesday) I think that tomorrow morning I’ll be at my lowest weight yet… hopefully 242 or around there but definitely less than 245. Took 3 caps Recomp with 2 scoops of MP before dinner and followed it up an hour later with the AAv2. So far so good!

- DJ
 
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DAY 24

WEIGHT
247.2lbs (-0.8)

TRAINING
LTM: C1W1 – SQ/DL Accessory
Today began the Lilliebridge Training Method… and its a beast. Especially when you are carb depleted.

FRONT SQUAT
45 x 5
95 x 5
135 x 8
155 x 6
175 x 5
135 x 8

PENDLAY ROW
115 x 15,15,15,15

UPRIGHT ROW
50 x 15,15,15,15

STEP-UPS
60 x 12,10,10,10 (ea. leg)

HAMSTRING CURL
50 x 20
60 x 20
70 x 15
75 x 15

SMITH MACHINE STANDING CALF RAISE
135 x 25,25,25,25

ABWORK

DIET/SUPPS

So FINALLY! Today is the LAST day of the prep phase for me. I have one more day of training tomorrow morning and then I get to let the carbs back into my life and I can’t wait because I’m having some birthday celebrations throughout the end of the week and there will be plenty… as long as I’ve trained the day of! I’m writing this update midday so I’m not going to post a MFP pic of my macros today but its a standard 30g carb day. Postworkout I had a few Power Crunch protein bars (7g carb after fiber) and a 2 turkey burgers for lunch. I’m planning on having some chicken with half a cup of mixed veggies smothered in Sriacha sauce for dinner. Tomorrow I’ll probably do the same for postworkout but then for lunch I’ll indulge in some carbs while saving the bulk of them for dinner. Today’s workout was tough. I haven’t front squatted in quite some time and my knees are letting me know. With CBL (and likewise the EBF supplements) I have noticed that pumps come on much quicker and stick around longer, have a greater sense of leanness (especially upon waking) when looking in the mirror/day to day and have been appearing more vascular although I can never seem to capture this in pictures. Muscle soreness has been lasting longer (expected) and strength has maintained if not improved. I was surprised to hit some of my training maxes with how little carbs I’ve had. I have had no cravings for sweet things (someone just handed me a chocolate chip cookie at work and I had to throw it away), have been sleeping better and have better overall sense of well being. I’d say things are going great! Will be taking all EBF supplements prior/post dinner. Can’t wait to rise and shine early tomorrow and get my train on!

- DJ
 
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DAY 25​


You too can have your cake an eat it too with help from EBF!

WEIGHT
243.6lbs (-4.4lbs)

TRAINING
LILLIEBRIDGE TRAINING METHOD C1W1 Heavy Bench/Bench Accessory

BENCHPRESS
45 x 5
135 x 8
155 x 5
185 x 3
215 x 1
230 x 1
250 x 1

2 BOARD BENCHPRESS
250 x 2
270 x 2
290 x 1+0 (missed 2nd rep, reset)
290 x 1 (to make up for the miss)

FLOOR PRESS
185 x 8
205 x 8,8,6

INCLINE DB PRESS
50s x 15,15,15,15,15

DB FLYS
30 x 15,15,15,15,15

TRICEP PUSHDOWN (STRAIGHT BAR)
65 x 15,15,15,15,15

DB LATERAL RAISE
12.5s x 15,15,15,15,15

DB FRONT RAISE
10s x 15,15,15,15,15

DB REAR DELT RAISE
20s x 15,15,15,15,15

ABWORK

DIET/SUPPS

Will be taking all of the EBF products pre-meal instead of Recompadrol/MP pre and AAv2 post. Also did things a little differently today. Prior to training I threw 2 scoops of Muscle Powder in with my preworkout drink and 2 scoops with my postworkout creatine drink… now that its been a few hours since making both of those concoctions I think it may have been a bit of overkill as far as my GI tract is concerned. Perhaps just preworkout would have sufficed. I finally broke my no carb prep phase for CBL and have entered into the standard back loading routine. Lunch today was 7 slices of pizza (varying toppings), a few pieces of cheesy garlic bread, a slice of chocolate cake and a slice of raspberry cheesecake. And thats only my first meal of the day! Unfortunately for dinner I was in a rush and forgot to take my Recompadrol but I did however take my AAv2 post-meal. Dinner was even more pizza/garlic bread (I really love the stuff can ya tell?!) and a few beers to wash everything down! Definitely feeling great to be eating carbs again but every time I do I get super sleepy about an hour afterward! Body trying to adjust :)!

- DJ
 
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Carb coma.
That's is how I feel after that much carbs all the time. I run better on higher protein and higher fat meals.
 

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