bpmartyr - Pragmatic Protagonist of the Anabolic Pump
- 01-08-2007, 12:11 PM
Day 7, Jan 7 Sunday
Cals in: 2507
Cals expended: 2959
33/35/25 carb/pro/fat (7% from alcohol, lol) Gotta have a couple light beers on a Sunday night.
Feel good. Nice full muscle bellies in spite of the restricted cals & cardio. Visibly leaning out some on the extremities but weight seems to be staying pretty constant, maybe a lb down.Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
- 01-08-2007, 02:01 PM
NP order just showed up!
Mailman warned me something "orangey" was leaking? Sho nuff, the bottle of Penetrate I ordered had opened somehow during transit. Stuff does a number on styrofoam packing. Melts the stuff into a goo. After extensive cleanup to the remaining products I mixed up some Chaos & Excell to help with this weeks training.
Lemon Lime Chaos & Grape Excell for the "on the go" lifestyle and an another gallon of Excell for sippin on when at home.
Note: that was the last of my individual size water bottles or the fridge would be full.
Day 8, Jan 8th Monday
190x13 200x7 210x6 << Last rep assisted, sliiightly
60x9 65x6 70x4
Decline DB fly
35x12 40x8 45x5
90x10 95x6 100x4.75 << So close
Good strong workout, up on a few lifts. Cardio cut short due to time restrictions not endurance. Had plenty more.
Evening MA class:
Intense sparring for ~45 minutes after kicking drills & form practice. I am calling it 500 cals.
Cals in: 2263
Cals expended: 3533
Thank god for some Excell aye.
Amazed at the lack of depletion. Don't have that flat muscle feeling yet. Feel nice and "full". Happy man I am.
Day 9, Jan 9th Tuesfrickenday
15 minutes treadmill << Shin pain
15 minutes rowing
410 cals total
Not bad for three hours of sleep. Note to self: do not play CSI PC game on a school night.
Evening MA class followed by Tai Chi:
2 hrs total, gotta be 500 cals burned.
Cals in:2337 44/35/22 carb/pro/fat
Cals expended: 3051
My average cals for the week is 2439 37/34/25 with 5% alcohol, lol.
Average burned: 2947
That puts me at a deficit of over 4500 cals since weigh in so in theory I should be at least a lb lighter. I am not. Weight the same but I am visibly leaner. Sweet.
FitDay.com - Diet and Fitness journal for bpmartyr
Decided to add some Test E in to the mix. Will not effect the standalone portion of the AP trial due to the long ester. I am 10 days into the AP solo and the enan shouldn't really kick in for another 3 weeks and I intended the trial for 4 weeks.
Question I have is whether to run 750mg ew for 16 weeks or drop it to 500mg for 24 weeks. Since I am not bulking but looking to lean I figure 500 should be plenty and that gives me 6 months "on". Calories will remain in a deficit for the duration either way. Thoughts?
Day 10, Jan 10th
Rest day from everything.
Cals in: ~2645
Cals expended: 2196 << probably more but this is Fitday calculation basd on sedentary lifestyle. I would rather under estimate while dieting.
Waiting on opinions for the test enan run?
When I ran Test 250 i did this
Week 1 : 250 mg
Week 2: 250 mg
week 3-5: 500 mg
week 6-8: 750 mg
Week 9: 500 mg
Week 10-12: 250 mg
When I did this I gained 39 lbs and kept 32 of them, that was 6 months ago, to this day I still have not lost any strength or weight.
Clearly 750 mg is the way to go. Four months on is plenty of time to make great progress. 500 mg just isn't as much fun.
I agree with you for the most part but keep in mind my goals. I am trying to lean out without losing LBM and slow and steady is the way to go there. I am thinking the AP will also improve the efficacy of the anabolics so a lower dose may be rendered more effective. I am not disagreeing, more arguing with myself out loud, lol. I see the positives of a higher dose as well but I also like the idea of 24 weeks on just because I feel so friggin good while I am. I love test, so does my wife .Originally Posted by Jared
One other thing to note is I have ran high doses of test before without a real noticeable difference in gains. FWIW
Thanks for the replies/opinions, keep em comin.
Day 11, Jan 11th - day before FRIDAY
BWx12 +25x7 +35x4
Chest supported rows
145x13 155x9 165x7
Low vbar row
Hammer grip skulls
65x12 70x9 75x7
Rev grip pushdowns (supplinated)
Up a rep here and there on lifts. Felt nice, strong and "full".
PM MA class:
Calling it ~200 cals, fairly light workout.
Cals in: 2339 33/39/28 carb/pro/fat
Cals expended: 3267
FitDay.com - Diet and Fitness journal for bpmartyr
Decided on 500mg ew for 24 weeks. FWIW
Sorry I missed the Test post Obi-Wan. I think, as I know you do from the tone of your posts, that 24 weeks would be a better option for reasons twofold. Firstly, this would allow you to really take your time in cutting, in fact, you could do much more of a recomp given the extra 8 weeks as opposed to a straight cut. Secondly, you stated that bumping to
750mg did not produce results for you significantly beyond that of 500mg, so cutting the cycle short for an insignifcant advantage does not seem beneficial.
That is what I think and I'm stickin' to it..
Originally Posted by Mulletsoldier
Day 12, Jan 12th - Friday
70x13 80x8 85x 5
30x10 35x6 40x4
legs: Taking it really easy. With all the running for cardio and restricted cals I don't want to wipe myself out here. That and being more concerned with fitness and martial arts over body building.
Deep 225x12 225x10
Kept cals extra low up untill evening to compensate for burger and beers at the local bar and grille. Yummy
Cals in: 2634
Scale still isn't moving but am continuing to lean out. Love it.
Days 13-17 Saturday - Wednesday
Well, Saturday was a rest day and although I kept the cals low through most of it I went to Izzy's in the evening, nuff said. Was unable to really measure macros and at best broke even. I'll chaulk it up as a minor refeed day.
Sunday I had some side work to do and only made it to the gym for some cardio. Really struggled through it and arrived home with a 102 degree temp. Beginnings of the flu. I still ate pretty well but again didn't track on Fitday.
Monday was feeling pretty lousy and spent much time in bed. That's all I got to say about that.
Tuesday I made it to the gym in the AM for Chest/shoulders and cardio. Needless to say I am feeling much better.
I was up on reps or weight for most all lifts. The extra cals and rest may have helped some. Spent a good four hours building a snow fort with the kids. Burned a few cals there I tell ya.
I have a good feel for the foods I need to eat to reach desired macros and will not be logging them in Fitday for a while. I use it as a tool and could use the time to spend elsewhere.
Wednesday: I didn't make the gym this morning. My side job ran long and with the weather conditions we have here now (snow) I needed add'l time for travel. I am feeling well and should be able to make the gym tonight.
My overall impressions of AP so far are quite positive. I need to get a formal weight in, measurements and BF% check but I seem to be actually getting heavier while on deficit and performing cardio regularly. Holy crap. If my BF has gone down AND I am gaining weight in a deficit? I look leaner yet fuller in the extremities but I don't think my waist has budged yet. Always the last to go on me anyway. I will take measurements soon.
Ok, now that was just wrong on so many levels but I think I am in love again.
Days 18-20, Thurs-Sat
First off, a measurement update:
Weight 185 188
BF% 16.5 15.5
Stomach 36.25” 35.5”
Chest 43.25” 44”
Upper arm 15.25” 15.25”
Upp thigh 23.5” 23.5”
Calf 15.25” 15.5”
I am officially gaining weight in a caloric deficit as well as a marked reduction in adipose storage. WOW. This is in a little under three weeks, I can only speculate that I am in for one hell of a recomp.
Ended up making it in to the gym Wednesday.
BWx12 +25x7 +35x4
150x13 160x9 170x7 << Up 5lbs with same reps
Vbar cable row
Felt nice and strong.
Skipped tri's due to time restraints and not wanting to skip cardio.
Treadmill 32 minutes
70x14 80x9 85x6
30x9 35x6 40x4 << Time to pick a new movement, stalled
Didn't have it in me to do legs without sacrificing cardio so I hit the tri's that were skipped the previous night.
65x12 70x10 75x7
100x15 110x10 120x8
Treadmill 32 min
MA class in the evening, 1.5 hrs light to moderate. Probably a few hundred cals burned.
Friday: off day
Plan on hitting the gym today (Saturday) for chest/delts and cardio.
results so far are great !! Its nice to see hard work payoff.
p.s. its kind of hard writing this to wings beneath my feet playing in the back ground... man thats bad
Pretty much just AP. Take the usual staples like a multi, fish oil and some green tea along with Chaos for a little pre workout boost and some Excell (BCAA's) during workouts. I recently started test enanthate but I am less than 2 weeks in. It will be another 2-3 weeks before it starts "kicking in".Originally Posted by Syr
I have done the bulk/cut yo-yo a few times and typically with this diet and energy expenditure I would be down 4-6 lbs, feel a little flat and start to see a decline in strength. I am sure water and glycogen are the main factor for the add'l weight right now but a nutrient rich hydrated muscle is also an anabolic one. Strength is going up as well, I certainly have nothing to complain about.
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