Is that Powerlifting getting Ripped!? My death by Details Recreate Log

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  1. Is that Powerlifting getting Ripped!? My death by Details Recreate Log


    EDIT: Is that Powerlifter getting Ripped?

    First off let me state I am sponsored and doing a log. However I value my integrity far more than a sponsorship and anyone that has spent time in my logs knows I will provide unbiased input. In addition I have set this log up to collect and graphically represent my changes, whatever they may be. The timing of the release of this product couldn’t be better in regards to some personal goals and I’m looking forward to putting it to the test and seeing what it has to offer (and I was not asked to do this log). So on to the log!



    Well, I’m about to embark on a journey that I rarely travel. That is weight loss. Not that I don’t feel competent in my diet and nutrition knowledge to accomplish those goals but due to the negative impact on leverages and resulting decrease in performance on some lifts. This obviously isn’t desirable as a powerlifter.

    However, I have decided its time to bet leaner for health and appearance reasons. At the same time from a training standpoint I will be focusing on my Deadlift and Bench as both can increase due to weight loss (greater arch flexibility on bench, and leverages on Deadlift). Although I will be focusing on those for the training portion of my log, this will not be one of my typical training logs. I keep a detailed Video log in the training section.

    This log will focus on the diet, supplementation, and body composition goals. For this reason I feel that it is only necessary to update this log once per week with new measurements, and pictures. Although it will only be updated weekly it will be quite detailed.

    My Goal is to lose 20lbs of BF in 12 weeks.

    Supplements to facilitate weight loss
    Recreate (4x/day)
    Bolic (3x/day)

    Other Supplements in my Regimen
    BCAA’s (60-80g/day)
    Anabolic Pump (3x)
    Pslin (1x)
    NOS Ether (5scoops)
    Super Cissus (3x+)
    Powerfull (8x)
    Ester C (1.5g)
    Multi (2x)
    NAC (1g)
    Fish Oil (12g)
    Vit D (1g)

    Diet
    I won’t lay out a specific diet plan that I will follow every day. I eat a clean unprocessed organic diet with all my protein (250g+/day not to mention 80g BCAA’s) from foods with a few cheat meals during the week. averaging about 5k in calories/day wit. My plan is simple. Which is to cut out most of my grains and only have 3 carb sources a day (just enough for Pslin and AP), and up my good fat intake. I will also be dropping back my dairy. With the drop in Dairy and grains I may be adding some protein supplementation in to compensate for the loss in protein.
    Here is a very rough outline what a typical day may look like:
    6:15am AP and 20g BCAA’s
    6:30am 30g carbs from freshly made veg and/or fruit juice (changes daily)
    7:00am 8oz lean meet and walnuts
    9:00am 1c nonfat cottage cheese and walnuts
    12:00am 1.5 chicken breast, Kale, peanut butter
    3:00pm Pslin and 20g BCAA’s
    3:15pm 2-3 slices organic sprouted wheat bread +30-60g WMS + Protein Shake
    Train
    6:45pm AP and 20g BCAA’s
    7:00pm 30-60g WMS +protein shake
    7:45pm 10oz steak and Salad
    9:30pm 20g BCAA’s

    Carb loading 1-2x per week. Will likely have to add some more cals into the above example not to lose weight too quickly.

    In addition to pictures I will be capturing data on a weekly basis as shown below. The data loaded below just make believe to put some sample lines on the chart. The BW graph is real data and is my morning BW (about 4lbs lighter than my weight during day) by week over the majority of this last year. It is taken be averaging my daily morning BW for each day of the week.

    This Log will start within about a week. I will load all the current measurements into the Week 0 slot and take some pictures. The one in my avatar is at my current weight.




    Oh yeah, here is a rough outline of my training plan. This is also a drop from my normal 4x a week routine to a 3x a week routine with the addition of more sled work. Will likely be doing more than what is listed to facilitate fat loss.

    Last edited by kabuki; 04-09-2008 at 03:50 PM.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM


  2. Subbed, Good Luck
    Muscle Pharm Rep
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  3. One of the hardest Titles Ive ever had to readGood luck with this. I will be following. I cant wait to try this for myself.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  4. Quote Originally Posted by metroba View Post
    One of the hardest Titles Ive ever had to readGood luck with this. I will be following. I cant wait to try this for myself.
    LOL. just read it. wish I could edit it.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  5. Quote Originally Posted by kabuki View Post
    LOL. just read it. wish I could edit it.
    NO NO NO LEAVE IT! It catches the peoples attention and then they're like "wtf does this say..oh i gotta see this now!"
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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  6. Loving the graphs. If you can get down to a 33inch wasit ill be very hapy for you cos our guts are about teh same size now and i need to know it can be done haha.

  7. Quote Originally Posted by Australian made View Post
    Loving the graphs. If you can get down to a 33inch wasit ill be very hapy for you cos our guts are about teh same size now and i need to know it can be done haha.
    LOl. I have not seen that size since I was a 170lb HS kid. doubt I'll see that in 12 weeks, but i would like to see a good drop in my waist size. Even though my abs are visible when i flex them I have a large waist probably due to a lot of internal BF. For health reasons I would like to see that drop significantly but 33
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  8. subd
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  9. Interesting lay out. Will be following this for sure (very intrigued by potential strength retention and muscle retention since I know you will be hawk eying that throughout.) Have you ever done lower carb days in the past?

  10. Nice writeup man, looking forward to following your progress.

    Good luck!

  11. Quote Originally Posted by OCCFan023 View Post
    Interesting lay out. Will be following this for sure (very intrigued by potential strength retention and muscle retention since I know you will be hawk eying that throughout.) Have you ever done lower carb days in the past?
    pretty minimal exp as I love the high carbs for the intense training sessions. Yes I will watch strength retention very closely.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  12. Integrity? Kabuki send me some fairly compromising photos to get our sponsorship!

  13. Quote Originally Posted by kabuki View Post
    pretty minimal exp as I love the high carbs for the intense training sessions. Yes I will watch strength retention very closely.
    I hear that. Best of luck with this bro.

    Mullet ~ and you gladly accepted didn't you! I mean you had to send them to J to get the rep spot right, so it was time you got something?

  14. Definately in this one.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  15. subbed, have similar goals myself once summer rolls around, would like to drop from 238 to under 220.

    what do you use for BCAAs, 80g's daily is a lot of xtend...

  16. bulk BCAA's in the 2:1:1 ratio. I buy by the Kilo from NutraPlanet.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  17. You need a weekly caloric deficet of 5250 calories to lose 1.5 lb's of fat a week... if they were all coming from fat. Probably closer to 7k realistically to get 1.5 lb's of fat loss a week. That about 1000 calories a day deficet.


    What's your daily maintenance? I'd take that and subtract 1000 from it and eat that many cals a day.


    Although you probably have this figured out and dialed in by now... just didn't see it in there.

  18. this is looking good, I will be checking this out

  19. my maintenance levels are just over 5000. I actually lose weight quite due to my high maintenance level, if i back off at all the weight starts stripping off.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  20. Starting measurements were taken mid last week. Mind you my weight has dropped several pounds since then. Im expecting that is from not training and Ill bump up a few lbs again once I start lifting again (today) and especially after starting to squat again.

    Starting pics will be taken tonight.


    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  21. Subscribbed. Thats a lot of Bcaa's. I'm guessing you believe in them.

    I'll be tuned in
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Classic Physique competitor, Facebook- Great Physique Fitness, Online coaching

  22. Quote Originally Posted by smeton_yea View Post
    Subscribbed. Thats a lot of Bcaa's. I'm guessing you believe in them.

    I'll be tuned in
    I usually take 80g on training days and 60g on non training days. Recovery is fantastic. The Leucine at the higher dose aslo has a positive impact on the effectiveness of the Anabolic Pump and Pslin, when taken with the correct timeing...at lease that's what Mullet tells me.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  23. Here are some pictures that a lot less flattering than the one in my avatar. I don’t know anything about lighting, posing, and obviously tanning.

    I also don’t buy that 15.5% BF shown above but it will show a change none the less. I figure in actuality it must be 18-20%.




    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  24. here a more flattering pic
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  25. AN IMPORTANT NOTE: Bodyfat measurements on chart are likely not accurate due to high amount of internal gut fat I hold. Im estimating my true bodyfat to be about 7% higher than what is listed. I will continue to track the skinfold tests but since my BF is actually higher it will throw off the lean mass calcs and charting will incorrectly show more lean mass loss than there will be (if there is any).

    Training Updates:
    Started training again this week. Will be focusing more on volume to help lubricate my joints again as well as allow time for recovery as I have a few injuries to work through. Completed all 3 workout sessions this week.

    On my non training days I completed 3 sessions of 10+min each sled pulling with 135lbs. Also completed 2 of my 3 non training day workouts which consist of quick workout with bands and 4-5 sets each of curls and abs.

    With my sled pulling Im running an experiment at work and I did a write up on sled pulling and General Physical Preparedness (GPP) and posted it on the company webpage. Had a significant level of interest in the first week and have a decent sized group at my facility. This week I have to go over to our other facility and drop off a couple sleds, straps, and weights and do some training sessions with a group over there that wants to start. Ive got (3) three 300lb guys on my team doing it regularly now on lunch break along with a couple of the female office staff.

    Specific Weight Loss Supplementation Updates:

    Bolic @ 3x day
    Diesel Fuel @ occasionally to keep energy levels up.
    No Recreate usage yet.

    Diet:
    Been slowly workout out the carbs this last week. This weekend I was down to 20g carbs 2x/day. With anabolic Pump taken before each of those. I will bump up to a 60g carb meal combined with Pslin prior to my 3 workouts this week.

    Updated charts and graphs.

    BW this morning was 241.0 lbs.
    Waist is down an inch already! And 2mm off my chest caliper measurement.



    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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