Big boy needs to strip out, here's the plan, plz review and critique. - AnabolicMinds.com - Page 5

Big boy needs to strip out, here's the plan, plz review and critique.

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    i hope i never piss kleen off, lol.

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    Quote Originally Posted by taman6886 View Post
    Yeah, I have been considering that also. Just got the OK from the Doc to go full Keto a few weeks ago but have not made the jump yet. Wanted to make sure it would not screw up my cholesterol and be a vascular issue. With my medical history, I am sure you can see why. You will note however with a bit of examination, that I did start at least "moderating" carbs about 4-6 weeks ago and upping the fat intake some. 200+ is a bit high, but when I started this journey, I was taking a "low fat" approach with over 300+ G carbs daily. Also, I do a pretty good job of avoid high GI carbs due to the Type II Diabetes. Most (but certainly not all) of my carbs are from Rye Bread, lactose (milk and cottage cheese) and post W/O G2 (reduced carb gatorade), apples and fruit yogurts.
    Rye bread, lactose, G2 and fruit yogurt all are on the higher end of the glycemic index I believe, and most are processed and/or refined.

    I agree full keto isn't necessary, but I would try to keep to less processed foods. If you like breads, I highly recommend Ezekiel bread. Sweet potatoes, oats, vegetables, and fruits are all good options.

    I know you didn't ask for any advice, so take it for whatever it's worth. You're making good progress, so do what makes sense to you. If you do need advice though, this board is full of very knowledgeable people. Sometimes we have to weed out the bad apples though...
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    Quote Originally Posted by Milas View Post
    I do agree that carb levels seem a bit high. I saw earlier in the thread Josh recommended reducing carbs. I'd second that notion just based on all the literature and experience I've seen. Just by sheer probability I'm guessing that the carb sources you're eating are probably going to be high glycemic too, and lead to insulin spikes and resistance, which is not good. If you could make 1 improvement to something that's already working, that would be the best IMO. Eliminating refined carbs and foods does wonders for health and bodyweight. It's tough at first, but can be overcome in a week. It takes a strong will.

    Good luck!
    Quote Originally Posted by Milas View Post
    Rye bread, lactose, G2 and fruit yogurt all are on the higher end of the glycemic index I believe, and most are processed and/or refined.

    I agree full keto isn't necessary, but I would try to keep to less processed foods. If you like breads, I highly recommend Ezekiel bread. Sweet potatoes, oats, vegetables, and fruits are all good options.

    I know you didn't ask for any advice, so take it for whatever it's worth. You're making good progress, so do what makes sense to you. If you do need advice though, this board is full of very knowledgeable people. Sometimes we have to weed out the bad apples though...
    1test4life please take notes the above is how you properly offer someone your advice..

    and I would like to echo the bolded words in milas post.. this board is THEE best online community I have EVER been a part of. TONS of knowledgeable people who are more than happy to help and give advice and are there for you to help support you throughout your journey.

    and since I am posting I am gonna echo my earlier comments.. it is GREAT that you are progressing and by all means if its working stick with it! Dropping carbs will help but I dont think you need an extreme like what a keto diet would require. Start off slow with the carb dropping and save the keto for when you hit a wall and need it to blast through a plateau but for now I am sure you will still make progress with higher carb intake than what is required for keto

    take care bud
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by Milas View Post
    Rye bread, lactose, G2 and fruit yogurt all are on the higher end of the glycemic index I believe, and most are processed and/or refined.

    I agree full keto isn't necessary, but I would try to keep to less processed foods. If you like breads, I highly recommend Ezekiel bread. Sweet potatoes, oats, vegetables, and fruits are all good options.

    I know you didn't ask for any advice, so take it for whatever it's worth. You're making good progress, so do what makes sense to you. If you do need advice though, this board is full of very knowledgeable people. Sometimes we have to weed out the bad apples though...
    Actually, the title of the thread does say "Please review and critique" .

    As to GI, Rye is low (50), milk runs in the 30's. I imagine fructose content varies too much per fruit type to put a tag on the yogurt. I am sure you are right about the G2, but that only has 12 carbs/20z bottle which I only consume after a workout when I don't have a protein pre-mixed for my Post W/O 45 minute ride home.

    http://www.glycemicedge.com/glycemic-index-chart/

    After reading everybody's more recent input, I am going to reduce my carb intake to between 100-150/day.

    I am both moved by the support that the community has shown me and alternately some what embarrassed, as I need no defending. As I stated in an earlier reply, I deal with much tougher characters on an almost daily basis and my self worth does not hinge on the opinion of others, but I am grateful for the show of support none the less.


    Now, back to the business at hand:

    Just some quick cardio today after a long, demanding and productive day at work.

    15 20/40 HIIT Cycles at 80%/60% Max resistance on the cross trainer pushing for 175-185 SPM, then coasted to make it an even 20 minutes: 196 cals

    Today's dietary totals 2504 cals (137 carbs, 217 protein, 121 fats) assuming I do not hit a tbsp of Peanut butter to round things out, that is with an estimated output of 3870 for a deficit of 1366.

    Tommorow: This weeks "Tale of the tape" and we go back to pulling heavy as hammy rehab is officially over. AWESOME!
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    Quote Originally Posted by JudoJosh View Post
    1test4life please take notes the above is how you properly offer someone your advice..

    and I would like to echo the bolded words in milas post.. this board is THEE best online community I have EVER been a part of. TONS of knowledgeable people who are more than happy to help and give advice and are there for you to help support you throughout your journey.

    and since I am posting I am gonna echo my earlier comments.. it is GREAT that you are progressing and by all means if its working stick with it! Dropping carbs will help but I dont think you need an extreme like what a keto diet would require. Start off slow with the carb dropping and save the keto for when you hit a wall and need it to blast through a plateau but for now I am sure you will still make progress with higher carb intake than what is required for keto

    take care bud
    You know it Josh!
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    I'm so glad I missed the drama in here. It's about working toward the goal and keeping someone motivated to succeed. God forbid anyone reach out to others for guidance/motivation. Not everyone has close friends that are into bettering themselves through diet and exercise.

    I would have loved to have the 7 post superstar post his pics; wearing his Fizogen Strap, and Zubaz while holding tubs of Cell-Tech, Nitro-Tech, Gakic, standing in front of an Asia world tour poster.



    Sorry if I offended any Asia fans. I got caught up in the heat of the moment...

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    Quote Originally Posted by 1test4life View Post
    More free advice, first off your carbs are way to high, 200+ grams of carbs, are you ****ting me, how the **** do you expect to loose fat taking in over two hundred grams of carbs a day, your max should be fifty grams. With that many carbs in your system the body will never burn fat for fuel. Like I said before your diet should be palumbo/anabolic. I gaurante you if you don't imediatly drop your carb intake, you will make no progress.
    First off, this argument is flawed. A calorie deficit is needed to achieve weight loss, partitioning is just a tag-along if you will.

    I also notice your very fond of criticism, and not really the constructive or informed type. Just curious as to what your background is like that enables you to use and apply this keen criticism of yours? Oh, and kindly provide some UN-PHOTO SHOPPED images to show how these ideas have worked for you.
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    Quote Originally Posted by JudoJosh View Post
    Its good that you have a doctor that is willing to work with you and your diet. My only concern with keto would be if you on any medication that lowers your blood pressure. Eliminating grains and carbs WILL effect your blood pressure and if you are taking something that lowers it as well then you may be borderlining too low but again that is something your doctor should be considering. Typically going keto isnt going to have a negative effect on your cholesterol it should in fact help improve it if anything but then again I am not sure about your specific conditions and past history again this is why it is AWESOME your doctor is working WITH you. I work in a hospital and most docs wont even consider suggesting diet changes to people they just write scripts and give them away to people so they will take them for the rest of their lives.

    If I can offer some advice I would advise against full blown keto. With a high body fat ratio your body will willing burn fat for fuel and isnt really needed to be forced to do that. I feel going keto is more approaiate for those who are looking to rip up before a competition and are already low body fat and just want to be lower. The health benifits from fruit are too much to give up for whatever little difference it would be. I would suggest to go with around a 100g carb limit. Make sure every meal contains healthy fat and protein and then have 2 servings of fruit and save starchy carbs for post workout and up the veggie intake like crazy. I firmly believe with the right diet anything is possible you just have to give your body the tools it needs and you will get there. I am currently reading protein power by dr eades and they explain very well the physiological effects of limiting carbs. You dont have to go full keto, start off with around 100g and then if you feel you want faster weight loss then you can cut from there. Just my opinion.. take care buddy
    Just to clarify here: Did you mean blood glucose/sugars instead of pressure here Josh? That makes more sense to me. Going hypoglycemic sucks, it is like a medically induced panic attack. /barf!

    Also, my Doc is a great guy. Small town, small town Doctor, actually takes the time to get to know his patients. Helps that my wife and his our friendly and she volunteers at the free clinic he puts on once a month. Dude is very accessible and a genuinely nice guy!
    Last edited by taman6886; 03-07-2011 at 08:53 PM. Reason: Addendum.
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    Quote Originally Posted by taman6886 View Post
    Just to clarify here: Did you mean blood glucose/sugars instead of pressure here Josh? That makes more sense to me. Going hypoglycemic sucks, it is like a medically induced panic attack. /barf!

    Also, my Doc is a great guy. Small town, small town Doctor, actually takes the time to get to know his patients. Helps that my wife and his our friendly and she volunteers at the free clinic he puts on once a month. Dude is very accessible and a genuinely nice guy!
    yea sorry I dont know where my head was I meant your blood sugar. You mentioned in the begining of the log that you had diabetes so I am assuming your doctor perscribes medications to help manage your blood sugar and combining the medication with a low carb type diet could possibly lower your blood sugar TOO much. You are going to have to work with your doctor to try and figure out how to adjust your medication as needed thoughout the diet process.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Today's weigh in result: 287.2. Another 1.4 pounds, 34.8 total since we started our journey.

    Things seem to be slowing down a bit, so I am thinking we made the change to be more disciplined with my carb intake(keeping it under 150 daily.) at just the right time.

    Heavy deadlifts tonight, am geeked!
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    Ooooh, I loooooove heavy DLs!!! Have fun, mine are waiting for me on Thursday!
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    Taman, may I recommend you follow the New American Diet by the guys at http://scivation.com/books it is the newer one that is good a little less restrictive than a competition diet but it will cut you up and focuses on nutrient timing so you get the full advantage of the carbs you do take in while not losing a bunch of performance or weight loss. This diet will go perfectly with Diabetes especially if type II, it will increase insulin sensitivity.
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    Quote Originally Posted by MrKleen73 View Post
    Taman, may I recommend you follow the New American Diet by the guys at http://scivation.com/books it is the newer one that is good a little less restrictive than a competition diet but it will cut you up and focuses on nutrient timing so you get the full advantage of the carbs you do take in while not losing a bunch of performance or weight loss. This diet will go perfectly with Diabetes especially if type II, it will increase insulin sensitivity.
    Awesome suggestion as always kleen. I second the American diet by scivation. I have been following it my self for the past 3 months and loving it! It is way easier then their cut diet or CHA diet.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by Milas View Post
    Ooooh, I loooooove heavy DLs!!! Have fun, mine are waiting for me on Thursday!
    My attitude is if I don't feel like I have had my ass kicked when I am done, I am not trying hard enough
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    Quote Originally Posted by MrKleen73 View Post
    Taman, may I recommend you follow the New American Diet by the guys at http://scivation.com/books it is the newer one that is good a little less restrictive than a competition diet but it will cut you up and focuses on nutrient timing so you get the full advantage of the carbs you do take in while not losing a bunch of performance or weight loss. This diet will go perfectly with Diabetes especially if type II, it will increase insulin sensitivity.
    Will definately check that out when I get a chance, the day is already very hectic at work, Thanks again, ever so much!
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    Keep up the good work... Stay motivated!
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    Mar 8, 2011
    Name: Day 2, wk 8
    Start Time: 05:10 PM
    End Time: 06:20 PM
    Duration: 01:10
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Lifting preceeded by 5 minute warm up on elliptical, just enough to get a good sweat rolling.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 280 8
    #2 300 8
    #3 320 8
    #4 320 8
    Pushed out a few extra reps the last 2 sets with hands pushing on knees. Went extra deep.

    2 Barbell Deadlift
    #1 275 8
    #2 315 7
    #3 365 1 (missed 365, got pissed, came back and nailed it.)
    Warm up sets at 135, 225. Had better day's DL'ing, but not bad for wk 2 post hamstring rehab.

    3 Leg Press
    #1 520 12
    #2 520 12
    #3 520 12
    A few forced reps pushing on knees when needed. Got a heck of a pump going. Good depth.

    4 Standing Calf Raises
    #1 180 12
    #2 180 12
    #3 180 12

    Today's dietary info: 2867 cals (149 carbs, 239 pro, 146 fats) with an estimated output of 4318 for a deficit of 1451.
    __________________
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    MrKleen,

    Please know that I went to the link you posted and DL'ed both 'The New American Diet" as well as the "lean mass diet". Am gonna add that sight to my fav's, thank you sir!
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    Good progress here Taman!

    Keen ~ What is the basic principle of that diet?
    Just inject.
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    Quote Originally Posted by HereToStudy View Post
    Good progress here Taman!

    Keen ~ What is the basic principle of that diet?
    Insulin control pretty much. Limits starchy carbs (rice, potatoes, etc) to 60g post workout or on off days in the morning with 2 servings of fruit and 3 servings of green veggies. Every meal contains healthy protein and fat with one cheat meal a week.

    Scivation has a couple of good books on their site and they are all free, give them a read sometime John. Cut Diet is a good read (pretty much no carb with a refeed meal every 3 days)
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    Thanks Josh
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    actually for fat loss purposes you should keep even the post WO carbs to a minimum. if you arent trying to put on mass then there is no point in jacking your insulin and unless you are training twice a day, you dont need to do a whole lot to replenish glycogen. a couple of medium sized bananas post workout will suffice. bananas have an even 50/50 ratio of glucose to fructose, satisfying both liver and muscle glycogen stores.

    other than that you are good. cut out all starches (pasta/bread/bagels) and anything else highly glycemic. carbohydrate restriction over time will lead to fat loss and desired body composition.
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    My Post W/O is generally 2 scoops of myofusion in 8oz 2% milk with about 2.5-5g of Glutamine (58 protein, 21 carbs, 10 or so fat grams). Not exactly an insulin spiker, but enough to keep my blood glucose from tanking after a workout. Have it pre-mixed and suck it down (and about 16oz of water) on my 45 minute ride home. Although the overall goal is fat loss, I still want to keep the good mass I got and see a few strength gains here and there as this it what keeps me moving.

    This may sound a bit crazy, but have seen an acceleration in fat burning just since making the carb reduction tweak. I am not gonna count it till my next official weigh in (Tuesday mornings) but this AM the scale was at 284.4, almost 3 lbs down from just a day ago.
    Last edited by taman6886; 03-09-2011 at 01:29 PM. Reason: Addendum
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    you will make much faster progress if you ditch the milk, especially 2%.

    exactly! carb restriction FTW
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    Quote Originally Posted by AntonG42O View Post
    actually for fat loss purposes you should keep even the post WO carbs to a minimum. if you arent trying to put on mass then there is no point in jacking your insulin and unless you are training twice a day, you dont need to do a whole lot to replenish glycogen. a couple of medium sized bananas post workout will suffice. bananas have an even 50/50 ratio of glucose to fructose, satisfying both liver and muscle glycogen stores.

    other than that you are good. cut out all starches (pasta/bread/bagels) and anything else highly glycemic. carbohydrate restriction over time will lead to fat loss and desired body composition.
    Right on!

    Quote Originally Posted by taman6886 View Post
    My Post W/O is generally 2 scoops of myofusion in 8oz 2% milk with about 2.5-5g of Glutamine (58 protein, 21 carbs, 10 or so fat grams). Not exactly an insulin spiker, but enough to keep my blood glucose from tanking after a workout. Have it pre-mixed and suck it down (and about 16oz of water) on my 45 minute ride home. Although the overall goal is fat loss, I still want to keep the good mass I got and see a few strength gains here and there as this it what keeps me moving.

    This may sound a bit crazy, but have seen an acceleration in fat burning just since making the carb reduction tweak. I am not gonna count it till my next official weigh in (Tuesday mornings) but this AM the scale was at 284.4, almost 3 lbs down from just a day ago.
    BCAAs are great for maintaing muscle mass while in a calorie deficit. I would invest in some or at the very least some Leucine. I use them all around my workout from pre, intra, and post.

    As for the fat loss you will see some immeadiate results when cutting carbs BUT alot of it is going to be water. I forget the exact numbers but I think it was for every gram of carbs you eat your body stores 2-3 grams of water. I am only saying this because at first the results will come fast but once you transition it will slow up a bit BUT it will remain pretty constant
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    ^^^ That and depleted glycogen stores.
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    Quote Originally Posted by AntonG42O View Post
    you will make much faster progress if you ditch the milk, especially 2%.

    exactly! carb restriction FTW
    So are you saying go to skim or mix the stuff in water? (Which tastes nasty BTW)
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    Today's dietary numbers: 2596 cals (146 carb, 199 pro, 134 fats) with an estimated output of 3693 for deficit 1165.
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    So let me run something by you guys. If you have been paying attention, you will note that last thursday I started on Alpha T-2. I plan on deloading by taking a week of just cardio and hot tub/sauna next week to let my shoulder and elbows heal a bit more (bursistis and tendonitis). The following week, when I return to the iron, I plan on continuing to run the Alpha T-2 and stack it with a months worth of Erase (have 2 bottles of the A T2) and Tropinol (Which I know has gotten mixed reviews.) I am also starting on a new batch of Lit up (Lifting days only) tonight (have tried it before but was fighting the flu so not sure how well it energized my work out, switching to this from Super Pump 250.)

    Am I over killing here? SHould I just run the Erase and AT2 and save the Tropinol for another time. (BTW, I know that diet and a solid, ass busting routine is my foundation and 99% of my results, not counting on this stuff to do a miracle.)

    Any thoughts?
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    Keep up the good work Taman! Your body is under a great deal of stress are you taking a cortisol blocker? Sorry if you mentioned it I am not familiar with all the supplements you listed.
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    First, I am so glad you have a realistic view on how marginal of an effect supplements have! It has taken me years and thousands of dollars to figure it out! Kudos to you!

    Erase is an aromatase inhibitor, and Tropinol is a direct test booster, as is Lit-Up with the D-Aspartic Acid, so they should complement each other. I never expect much from test boosters other than a libido/mood improvement, and post cycle recovery assistance. Erase will do most of the leaning out effect, but the other 2 will add a little bit to it and also give a good libido/mood/aggression boost.

    Alpha-T2 is a fat burner, targeting thyroid and alpha-2 receptor agonist (i.e., prevents fat sparing). It goes well with Erase since Erase will reduce estrogen (fat storing and bloat reduction), and Alpha-T2 will free up fat and metabolize it.

    People run some crazy stacks of stuff on here (myself included), so it's totally up to you. I'm trying to break my supplement habit because I am finally realizing how marginal the effects of these supplements are outside staples like multi-vitamin, fishoil and protein.

    I say smoke 'em if you got 'em, but be slow to refill your stash. You've got the right mindset, just go with it!
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    Thanks for the input Milas and Shock. If I am not mistaken, the Erase also reduces cortisol, does it not?
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    Quote Originally Posted by taman6886 View Post
    So are you saying go to skim or mix the stuff in water? (Which tastes nasty BTW)
    yeah brother mix your whey with water. milk is not a good thing to drink, especially if you are trying to lose weight.
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    yeah brother mix your whey with water. milk is not a good thing to drink, especially if you are trying to lose weight.
    Ok, will give this a shot. Not trying to be argumentative, but my only concern is having my blood sugars go sub 50 after working out with out the lactose. I do not take insulin, so it can't reach lethal levels of hypoglycemia, but the glipizide and Januvia I take can lead to mild hypoglycemia which is results in becoming very shaky, irritable and anxious. As long as this does not hit me, I will follow this recommendation, never hurts to try it.
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    Quote Originally Posted by taman6886 View Post
    Ok, will give this a shot. Not trying to be argumentative, but my only concern is having my blood sugars go sub 50 after working out with out the lactose. I do not take insulin, so it can't reach lethal levels of hypoglycemia, but the glipizide and Januvia I take can lead to mild hypoglycemia which is results in becoming very shaky, irritable and anxious. As long as this does not hit me, I will follow this recommendation, never hurts to try it.
    what about a couple of bananas? would that do the trick in terms of blood sugar? im not exactly sure how all that stuff works but i think that if you eat 2 bananas your blood sugar wont be too low.
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    what about a couple of bananas? would that do the trick in terms of blood sugar? im not exactly sure how all that stuff works but i think that if you eat 2 bananas your blood sugar wont be too low.
    Yeah, I am sure that would work fine for blood glucose levels.
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    Mar 10, 2011
    Name: Day 3, wk 8
    Start Time: 05:05 PM
    End Time: 06:10 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: Started with 3 minute warm up, got a sweat rolling.


    # Exercise Name Set Lbs. Reps

    1 Decline Barbell Bench Press
    #1 180 8
    #2 200 8
    #3 210 6
    On Smith Machine, noted weights are plates only.

    2 Incline Dumbbell Press
    #1 170 9
    #2 170 7
    Weight is dumbell weight X 2

    3 Assisted Pull Up
    #1 215 8
    #2 230 8
    #3 240 7
    #4 245 4
    Noted weight is BW+ clothes (estimated 290) minus assist weight.

    4 Close-Grip Bench Press
    #1 195 10
    #2 195 7
    #3 195 8
    Had a spotter for last set

    5 Barbell Curl
    #1 90 10
    #2 90 7
    Set 2 was with closer grip
    6 Standing One-Arm Dumbbell Curl Over Incline Bench
    #1 30 10
    #2 30 10
    Basically, one armed DB curls off of a preacher curl bench.

    Set one is right, set 2 is left

    Capped the night off with 8X30/30 HIIT Cycles at 80%/60% resistance and a 5 minute coast for a total of 120 cals burned.

    Today's dietary info: 2871 cals (150 carbs, 265 protein, 144 fats) with an estimated output of 4496 for a deficit of 1625.
    __________________
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    Quote Originally Posted by AntonG42O View Post
    yeah brother mix your whey with water. milk is not a good thing to drink, especially if you are trying to lose weight.

    not busting balls but you can't really say that 'as a matter of fact'. dairy hurts some people's fatloss but plenty studies show dairy helps fatloss.

    I use water with my whey just cause the nutrapro mixes alot better with water and its not as thick .
    For me, the action IS the juice.
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    Quote Originally Posted by soontobbeast View Post
    not busting balls but you can't really say that 'as a matter of fact'.

    plenty studies show dairy helps fatloss.


    I use water with my whey just cause the nutrapro mixes alot better with water and its not as thick .
    the use of milk is debateable.. they are also plenty of studies that show milk is not good for ones health. Its one of those things that you just got to go with your gut and how to react to it.. but you cant really say difinetely either way
    "The only good is knowledge and the only evil is ignorance." - Socrates
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