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

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  1. 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!


  2. Keep up the good work... Stay motivated!
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  3. 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.
    __________________

  4. 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!

  5. Good progress here Taman!

    Keen ~ What is the basic principle of that diet?
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
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  6. 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)
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  7. Thanks Josh
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  8. 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.
    BJJ = life

  9. 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 03:29 PM. Reason: Addendum

  10. you will make much faster progress if you ditch the milk, especially 2%.

    exactly! carb restriction FTW
    BJJ = life

  11. 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
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  12. ^^^ That and depleted glycogen stores.

  13. 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)

  14. Today's dietary numbers: 2596 cals (146 carb, 199 pro, 134 fats) with an estimated output of 3693 for deficit 1165.

  15. 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?

  16. 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.

  17. 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!

  18. Thanks for the input Milas and Shock. If I am not mistaken, the Erase also reduces cortisol, does it not?

  19. 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

  20. 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.

  21. 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

  22. 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.

  23. 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.
    __________________

  24. 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.

  25. 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
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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