AnaBeta Elite+Erase Pro+Alphamine+D-pol/Test Powder

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  1. Quote Originally Posted by Rodja View Post

    IMO, this is far too low in calories and could easily lead to a quick plateau. The protein is about right for your size, but I'd add in more healthy fats and a lot more produce as you don't have any listed in this meal plan.

    On a different topic, utilize more compound training in your assistance lifts on 5/3/1 (e.g. walking lunges instead of leg extensions and good mornings instead of leg curls). Not only will these burn more calories, but they are superior strength builders.
    Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).

    Thanks again for everyone's support and suggestions! They are greatly appreciated!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html


  2. Quote Originally Posted by 1ifeblood View Post
    Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).

    Thanks again for everyone's support and suggestions! They are greatly appreciated!
    Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.

    Consistently consuming less than 2000 calories per day is a very low amount of calories unless you literally have zero activity outside of the gym. If you plan to do this, then you'll want to have a massive refeed 1-2x/week where you consume closer to 4000 calories on these days. The feedback on the stack alone has shown that recomping on maintenance calories (or even slightly above) is a very realistic goal, so you could easily add 400-500 per day with little fear of it turning into fat. In fact, it'll likely lead to increased recovery, better training sessions, and increased LBM.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post

    Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.

    Consistently consuming less than 2000 calories per day is a very low amount of calories unless you literally have zero activity outside of the gym. If you plan to do this, then you'll want to have a massive refeed 1-2x/week where you consume closer to 4000 calories on these days. The feedback on the stack alone has shown that recomping on maintenance calories (or even slightly above) is a very realistic goal, so you could easily add 400-500 per day with little fear of it turning into fat. In fact, it'll likely lead to increased recovery, better training sessions, and increased LBM.
    That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  4. Quote Originally Posted by 1ifeblood View Post
    That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?
    I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post
    I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.
    So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
    •   
       


  6. Quote Originally Posted by 1ifeblood View Post
    So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?
    No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post

    No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.
    Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much).

    Okay big guy...i think I've got it for the most part but I need your final critique. Does this sound right? Just need some specifics on what macro percentages should be roughly on w/o days, off days, and refeed days. I really want to get zeroed in on my diet because I know it's lacking. Again, thank you for all your help!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  8. Quote Originally Posted by 1ifeblood View Post
    Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much). Okay big guy...i think I've got it for the most part but I need your final critique. Does this sound right? Just need some specifics on what macro percentages should be roughly on w/o days, off days, and refeed days. I really want to get zeroed in on my diet because I know it's lacking. Again, thank you for all your help!
    50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.
    True...it's all about the calories. So how do I know how much fats I should be taking in?
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  10. Quote Originally Posted by 1ifeblood View Post
    True...it's all about the calories. So how do I know how much fats I should be taking in?
    I like to stay in the .8-1.0g/lb range.
    M.Ed. Ex Phys


  11. Quote Originally Posted by 1ifeblood View Post
    True...it's all about the calories. So how do I know how much fats I should be taking in?
    .5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.

    Find out your TDEE, and go off of that to know exactly how many calories you should get in per day. Fill in your essential macros with protein and fats first, then use carbs to fill the rest of your kCalories.

    But really everyone's body is different, and it's going to take some experimenting to really understand how your body reacts.

  12. Quote Originally Posted by Rodja View Post

    I like to stay in the .8-1.0g/lb range.
    That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  13. Quote Originally Posted by 1ifeblood View Post
    That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.
    Cook your foods with olive oil or some other form of cooking oil (easy on the stomach also). You could also add olive oil to your protein shakes to get extra fats/calories in that way. My top two are olive oil and coconut oil.

  14. Quote Originally Posted by kbayne View Post

    .5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.

    Find out your TDEE, and go off of that to know exactly how many calories you should get in per day. Fill in your essential macros with protein and fats first, then use carbs to fill the rest of your kCalories.

    But really everyone's body is different, and it's going to take some experimenting to really understand how your body reacts.
    I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  15. Quote Originally Posted by 1ifeblood View Post
    I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!
    Ya, I only use the TDEE to calculate calories. Then I divide the macros myself how I want them to fill in the total kCalories per day.

  16. So my chest workout this morning went like this:

    Bench Press
    135x5
    155x5
    180x5

    Incline DB fly
    50x12 (RP +1 reps)
    50x12 (RP +2 reps)
    50x6+4 reps assisted

    HS decline press
    200x12 (RP +2 reps)
    200x9 (RP +1 rep)
    200x9 (RP +1 rep)

    One arm low pulley cable cross over
    55x12 (RP +5lbs)
    55x12
    55x12

    Chest Dips
    BWx10
    BWx10
    BWx7

    Machine tricep extension
    85x16 (RP +4 reps)
    85x10
    85x8

    Cardio: Treadmill
    10 min (inc 6 / spd 4) Walk
    10 min (no inc / spd 6) Jog
    8 min (inc 4 / spd 4) Walk
    2 min (no inc / spd 8) Run

    Observations:
    Felt like I was recovering from exercise pretty quickly. Was able to dig deep to find that last bit of strength needed to get a couple more reps. Everything just felt more solid and connected. Movements were more specific and focused. Also when I was running, I felt like I could just keep going, plus I recovered so well that when I got to the end of my last stretch of walking, I decided to kick it into gear and really push myself. It felt great!

    Going to throw a half scoop of Muscle Marinade in with my Alphamine tomorrow morning while dosing ABE and D-pol. Should be fun!

    Food:
    I ended up at 2337 kcals, 248g protein, 174.5g carbs, 68g fats. I've got some tweaking to do but should have it all dialed in by the end of the day.

    As always...critiques welcome!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  17. 5am...groggy...dosed MM, Alphamine, ABE, D-POL...zing! Ready for a killer back workout!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  18. Quote Originally Posted by 1ifeblood View Post
    5am...groggy...dosed MM, Alphamine, ABE, D-POL...zing! Ready for a killer back workout!
    Ahh!! I'm getting so anxious to run my tub of alphamine!! Get it man!

  19. If I could chip in Aabeta E great og erase also;

    for training nothing works recomp like tabata

    20 sec work 10 rest repeat for 8 rounds,

    I use kettles, sandbags and bb to do them.

    depending on what you have try the following

    1. bb front squat, 50% or less of 1 mr

    2. bb lunges,

    3. crazy **** I do burpee to a clean and press with bb can extend to 30/10

    4. kb swings

    5. kb cleans ( work better for me than bb also sb ones are great;

    6. very light deadlift

    you will feel the lactic acid buildup and this stuff just burns of flab

  20. Remember that the last set on 5/3/1 is as many reps as possible and not limited to the target reps.
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post
    Remember that the last set on 5/3/1 is as many reps as possible and not limited to the target reps.
    Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  22. Quote Originally Posted by 1ifeblood View Post
    Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!
    It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
    anabolicminds.com/forum/workout-logs/225402-dag2013s-5-3-a.html

  23. Quote Originally Posted by DAG2013 View Post

    It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.
    Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  24. Quote Originally Posted by 1ifeblood View Post
    Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
    M.Ed. Ex Phys


  25. Quote Originally Posted by Rodja View Post
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
    Exactly. You should be able to set rep PR's at certain weights without failing. Especially in the beginning. I think 2 cycles ago I benched 225x15, I knew at 15 I had to stop myself because I was getting close to total failure. And yes, I went with the start lower mentality :P
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
    anabolicminds.com/forum/workout-logs/225402-dag2013s-5-3-a.html

  26. Quote Originally Posted by Rodja View Post
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
    That's what I had thought, which is why I went with this program because I wouldn't need a spotter. So if that's the case then I'm pretty much hitting that point on my last set.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  27. Got my macros tweaked...I think it looks a lot better! Tell me what you think.

    Totals
    Calories: 0 2592
    Protein: 0 283.6
    Carbs: 0.0 135.8
    *Fiber 0 15
    Fats: 0.00 102.50
    *Saturated 0.0 25.9
    *Poly 0 15.7
    *Mono 0 25.1
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  28. WORKOUT - BACK

    Deadlift
    240x5
    280x5
    315x5

    Chins
    BWx9 (PR +1 rep)
    BWx6 (PR +1 rep)
    BWx4

    HS one arm iso-row
    115x12 (PR +5lbs)
    115x12
    115x12

    Straight arm push down
    170x12
    170x12
    140x15

    Was completely exhausted at this point. Tried to do v-bar PDs but had to drop it 20lbs from PR just to move the weight.

    V-bar PD
    100x10
    *And then I was DONE. Had nothing left.

    Cardio - treadmill
    20 min (inc 4 / spd 4) walk

    OBSERVATIONS
    I can tell I've really been pushing the limits of my CNS because I went into the gym pumped up and with lots of energy and then it just plummeted. When I was done though I still felt pretty good. I just need to give my body time to adjust to the PRs I'm pushing. I have a feeling I'm going to start jumping in weight.

    FOOD - By end of day
    Calories: 2367
    Protein: 258
    Carbs: 146.5
    Fats: 78.8
    *Still have some adjustments I need to make for tomorrow
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html

  29. That's not CNS fatigue as that's not how it works; the more likely possibility is that is the result of undereating and it lowering your overall work capacity.

    What wave is this for you on 5/3/1?
    M.Ed. Ex Phys


  30. Quote Originally Posted by Rodja View Post
    That's not CNS fatigue as that's not how it works; the more likely possibility is that is the result of undereating and it lowering your overall work capacity.

    What wave is this for you on 5/3/1?
    That would definitely make sense...I'm on wave 2
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
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