Incarnate / Leviathan Transformation Contest Log
- 08-26-2007, 11:48 AM
Incarnate / Leviathan Transformation Contest Log
Well, I procrastinated to the last second, as is my way Here are my starting stats
Bodyfat approx 15%, measured as 11-12 mm at the suprailliac
Body type endomorph - I probably need only 1800-1900 cal to maintain a 200lb bodyweight, which sucks as far as i'm concerned.
L Bicep 14.25
R Bicep 14
L forearm 11
R forearm 11.25
L calf 15.5
R calf 16
Waist taken as 1" above belly button 37.5 - Why do I fit into some size 32 pants, and most 34s fall off me?
My goal for the 8 weeks is somewhere between a recomp and cut. My long term goal is to be somewhere over 200 lbs, at somewhere under 10% bodyfat. I reached 245 lbs at somewhere over 35% bodyfat in late january of this year and decided I needed to fix that. I reached a low of 196 the first week of august at around 16% bodyfat, but I had been "sticking" at the 197-200 range for the 2-3 weeks prior, even on a 1500 cal a day diet (70/15/15 approx). I decided to begin ramping up calories into a clean lean bulk, reaching a high of about 2800/day, as 45/40/15. Less than 10g a day are from simple carbs other than fructose from actual fruits or 100% juices, and carb intake is highest early, tapers off to only trace carbs at dinner. Just doing the math its kind of interesting, as it would look like i've gained somewhere from 4-6lbs of lean mass in those 3 weeks at higher calories....
At where I weighed in today, I need to get to somewhere between 186-190 during this contest to break the 10% boundary if I gain no additional muscle. My plan is to start ramping down calorie intake again to closer to 2000 cal, but stay at that at least the first 4 weeks. I may go lower for the last 4, depending on what progress looks like. Luckily I don't have issues with lethargy at negligible carbs or low overall calories.
Pictures will be posted later today, still need to get a newspaper
Supplements taken besides leviathan / incarnate
Neovar 8 caps/day
Reset AD 3 caps/day
bulk powerFull / tryptophan as sleep aids.
A much simpler mix than I was taking previously
All my strength training and cardio is done first thing in the morning, empty stomach for cardio.
M/W/F following body for life workout structure - Body-for-LIFE Weight Training
I've been doing this for about 4 months now, but i'm changing which particular excersizes i'm doing for each muscle group, so that is keeping it reasonably fresh. I may change my workout structure during the course of this contest, i'm not sure. 4 months is a while. I'd like to move to DC training, but i'm not sure how well I can do that in my current gym given equipment. On strength days I sometimes do some amount of cardio (20 min or less) either HIIT or low intensity, depending on how I feel and how time has worked out for that workout as I need to make it to work on time.
Tu/Th/Sa cardio - 20-60 minutes of cardio based on feel. absolute minimum is 20 minutes of low intensity biking at 120bpm heart rate. Frequently do 20 minutes on bike like that followed by 20 minutes HIIT on a crosstrainer, followed by another light 20 minutes on bike for cooldown. Occasionally do high speed light weight full body exersizes like clean and jerks (with 15 lb dumbells), jumping jacks with 5lb weights, etc as well, with no particular pattern
I'm going to have a little disadvantage at the start as next week as well as sept 10-14 i'll be travelling for business. Luckily I should have access to gyms in both places. But having access to and having time to are different things, so i'm a little concerned. I'll make sure I at least get cardio in.
Recap (as I know there was enough above to be boring)
So here's my 2 options to reach my transformation goal
- I can keep calories "high" - 2500ish and shoot for gaining 10lbs of lean mass while maintaining current scale weight.
- I can drop calories fairly low - 1600ish and shoot for dropping 1.5-2 lbs a week to hit upper 180s scale weight and my bodyfat goal
Feel free to comment on which you think I should go for. Given the incarnate / leviathan mix, either is reasonable.
- 08-26-2007, 12:15 PM
08-26-2007, 12:44 PM
08-26-2007, 01:30 PM
08-26-2007, 02:10 PM
Hey there Easy nice to see the progress you are making. I'm right there with ya buddy. I'm trying to lose fat also. I'm also an endomorph body type. About the pants size thing, most guys, including myself don't wear their pants 1" above the belly button!. Hahahah!. I wear mine "under my gut", otherwise known as a "keg".
08-26-2007, 02:28 PM
08-26-2007, 02:41 PM
Personally I would pick option number 2. I am the same body type and its easy to gain mass, but hard to lose fat. 1.5-2 pounds of fat loss a week is what I go for also.
08-27-2007, 05:22 PM
Today was first strength workout on this combo. I wasn't following my normal scheme at all ( I flew to denver this morning on an 8am flight, which meant no time to workout in the morning) so I worked out after lunch, but took my 2nd incarnate + leviathan right beforehand. I noticed sweating like a pig, and good energy, but couldn't really tell anything weightwise since I was following my boss's workout schema too. He's a looney, too little rest time between sets, and supersetting back and forth. Since that was all new to me, I was pretty wiped out by the end, 45 min later. That was about an hour ago, i'm pretty well bounced back now tho, so nice recovery. My forearms are still a little sore
08-28-2007, 03:05 PM
08-28-2007, 03:16 PM
Just saw your log and wanted to say Good luck. I've heard the body for life program has helped and has made great results for many people.
08-29-2007, 11:08 AM
So today was workout day I did
10 sets of 10 machine pec flies @ 90lbs I think
10 sets of 10 leg extensions @ 150lbs
10 sets of 10 lat pulldowns @ 85 lbs
10 sets of 10 standing heel raises at 150lbs
Really today was just a trial at the high volume, and also i'm travelling on business so was visiting a local gym with a co-worker. I can't quite recall the flies weight, didn't bring a log book with me. I also forgot to bring the Leviathan + Incarnate with me, so I couldn't do an immediate post workout dose (but I did take it pre-workout). Oh well. I'll be back in a more normal swing next week back at home. Still going to shoot for high volume though instead of the pyramid, plus try and do more switching up of excersizes. I figure friday will be
[email protected] bicep curls
[email protected] seated leg raises
[email protected] tricep pulldowns
[email protected] lying leg raises
[email protected] arnold presses or some other fun shoulder exersize. still not sure yet, maybe just shoulder presses.
I'll figure out monday later I need to get abs in there somewheres too, but I can't do 6 exersizes on this, 5 is pushing it. maybe i'll forget the seated leg raises and do abs in its place. We'll see
08-29-2007, 11:21 AM
08-29-2007, 10:10 PM
08-30-2007, 05:03 PM
I like the beta alanine tingle, I have to make sure I take it on an empty stomach. the energy levels are nice, I've now gone 2 days without any stims other than leviathan. I rarely can make it thru a morning without a cup of coffee, but i'm doing fine without. No cardio this week as there isn't enough oxygen in Denver for my liking but we'll see how it goes next week on that. Looking forwards to cardio on this stack for sure!
09-02-2007, 12:21 PM
Checked my weight today 199.. Funny, I would have sworn given the way I was eating I would have gained. So I'm not trying to stuff in even more clean calories. My plan is for the first 4 weeks to be a clean light bulk, then a cut for the last 4 weeks.
Bought some weight gainer powder, something I never thought i'd have to do Just having been so heavy for so long, I would have thought gaining back was easier. I'm going to shoot for closer to 3000 cal workout days, and 2500ish non workout. GVT seems to be "nice" so far in that it feels like its working, its just really rough.
I'm liking the energy from leviathan so far. seems to be a nice fat burner if I managed to loose a pound while eating the way I do when I am travelling for business.
09-02-2007, 02:45 PM
09-02-2007, 06:23 PM
09-03-2007, 09:58 AM
question do you take leviathan before your morning cardio. and another thing in my opinion as well as many others fasted cardio=more muscle burned than fat, just have something before you do it, doesnt have to be a binge, just a whey shake....
09-03-2007, 11:10 AM
09-03-2007, 11:57 AM
Today's workout was
10 sets of 10 of
Squats - 100lbs supersetted with
lying leg curls - 70lbs
then 3 sets of 15 of
Low-Cable Pull-Ins 70lbs (Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest) supersetted with
Seated calf raises 90lbs
I almost fell over and passed out after set 9 on squats, damn those germans!!! But I'm also confident it will get results so oh well, that which doesn't kill us makes us stronger
09-03-2007, 11:58 AM
Late, but in. I did GVT a few years ago and there is no way in hell I can do it anymore.
M.Ed. Ex Phys
09-03-2007, 12:02 PM
or had the energy to go upstairs and take a shower Thank god I didn't drive the corvette over there, I don't know if I could have worked the clutch
I think what will be hardest for me is the 5 day rotation. So this week it was Su/M/W then it will be F/Sa/M then W/Th/Sa. We'll see how I feel after the second or third rotation, i might be too old to recover fast enough without being on something hormonal.
09-04-2007, 12:50 PM
09-04-2007, 01:24 PM
Doing a check in as well... Catching up on the logging that I have missed..
Looking good. I always like trying something new and different. Throws the body into shock and usually gets some good results from it. Keep it up!
09-04-2007, 10:49 PM
09-04-2007, 11:09 PM
09-05-2007, 03:38 PM
GVT day 4 - arms + shoulders
10 sets of 10
Parallel bar dips (with body-100lbs) supersetted with
incline hammer curls @20lbs
3 sets of 15
bent over lateral raises @ 10lbs supersetted with
seated lateral raises @ 10lbs
even with light weights, its harsh. Set 8 on the first one is dizzying and thats when I really start having to push it. Definitely can feel the difference though at this point, I believe Poliquin when he says you can gain 10lbs of lean mass in 6 weeks on this. I'd be pretty happy with 6lbs in 4 weeks. That would put me in range of seeing 10% bodyfat at around 195, which would be awesome. We'll see. Today was a trial of RPM, I used 5 caps on a completely empty stomach then waited an hour before taking anything else. Lets just say next time i'm taking 4, and not going to wait quite so long before eating either. I got light stomach cramps, and gratuituous amounts of energy. I was uncomfortably energetic, full of menergy
09-06-2007, 09:24 AM
up to 204 today, and keeping same definition levels. I'm guessing i'm somewhere over 170lbs lean mass at this point. I'm going to continue on this bulking to no higher than 210lbs before I start reducing off calories. Its the curse of being an endo I guess, so easy to gain weight, so hard to loose fat.
09-07-2007, 09:38 AM
206 today. Being an endo sounds good to those of you who are 150lbs and having a hard time gaining 2lbs, but its got its own curses. For me this is the first time in my life i've ever tried bulking. I'm NOT taking in more than 3000-3200 calories a day but still packing it on.
Back to day 1 of gvt, so it was
10 sets of 10 of
Decline db presses @ 20lbs (which was too low, I think 25 would be better, 30 was kinda too much) supersetted with
chinups @ bodyweight - 100
followed by 3 sets of 12 of
dumbell flies @ 15lbs supersetted with dumbbell rows @ 30lbs.
I added 3 sets of 12 of lower back extensions with 195lbs, as that area I could use some extra strength in.
not bad, my forearms are completely pumped.
i had gone with 4 rpms this time, a little closer also to when I hit the gym. it seemed to work out well, I wasn't ready to pass out till set 10
09-08-2007, 12:27 PM
204#s today. So that makes no sense, but last nite was a lighter dinner. So maybe some of that weight has been intestinal? either way, thats still up 6lbs in a week, so the Incarnate / Leviathan is going well. Tried 4 rpm with the leviathan + reset ad again today, I think thats a little bit too strong still, i'll drop to 3 rpm for monday.
Have I mentioned GVT is painful? today was
10 sets of 10
squats (sets [email protected], [email protected], [email protected], was getting hard, plus I wanted to maintain good form + full range of motion) supersetted with
lying leg curls @ 70lbs (I think I can go to 80).
then 3 sets of 12 of
Low-Cable Pull-Ins @ 70 lbs (might be able to do 80) supersetted with
seated calf raises @ 85lbs
this is the hard day. I can cope with the upper body days, but the squats really are moving so much muscle mass i'm pouring sweat by set 4. Also, i think in the past I spent too my time doing leg extensions, and not enough squats, so thats haunting me now Monday is arms again, I enjoy that.
Then in the afternoon, I fly to san diego for a business conference. I'm still not exactly sure whether I'll have facilities available where I can do all the GVT workout, i'll try and see what works since I dont get home till friday. Tuesday is rest day, but I have chest/back on wed, and legs/abs on thurs in theory. I don't really want to take a 4 day rest either (well, I want to, but it doesn't fit)
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