MidwestBeast's (natty) New Year Shred
- 01-03-2011, 01:17 PM
MidwestBeast's (natty) New Year Shred
What's up, everyone
Today marks the official start of my 8-week cut for the new year. I've been cutting quietly already, but today the insanity starts!
I will not be updating this log all that frequently, but I did want it up after thinking about it quite a while because it should be a pretty helpful resource for others who have trouble losing fat like myself.
Starting weight: 230 lbs (this morning)
I've already been on a keto diet for a week, so things are in full swing already in terms of ketosis. However, now it will get very clean and my fat intake will drop substantially. I'll be doing 2 carbohydrate refeeds each week (unless I feel like I'm doing really well and want to skip one occasionally). Refeeds will be on Tuesdays and Fridays; when I start I do my first is still up in the air, though. I'll lay out sample daily diets for keto days as well as refeed days at some point.
Training is taking a new turn for me. I will be doing 20 minutes of MIIT (moderate intensity interval training) on the treadmill each morning upon rising (after weighing in and then drinking 1 liter of water and taking my first batch of supplements). I use 2 minute intervals and vary the incline and speed. I ensure that the entire workout is at least somewhat difficult.
I will be using a 5-day split for lifting:
Thursday: Double Cardio
Sunday: Double Cardio
On double cardio days, I'll do my average 20 minutes in the morning and then another 45 (or so) minute session in the evening.
Abs will be done as bodyweight exercises one day and weighted exercises another.
I am trying something new in terms of my training. Odd weeks will be similar to my average style of training, but with abbreviated rest between sets (60 seconds between sets, 120 seconds when changing exercises). This will obviously lead to less weight getting pushed, but that's what even weeks are for. Even weeks will be Max-OT style training of rep ranges 4-6 and rest periods of 2-3 minutes. This will be my attempt at saving some strength as well as keeping my muscles shocked.
I have taken the last 4 days off from the gym completely to rest up (but not the diet). I've also been stimulant free (with 0 stimulants whatsoever) for the past 4 weeks, so I'm good to go.
Now for your favorite part: the supplementation. This is one all-out and crazy cut, but everything has its purpose in this. Many will think this is over-kill, and it really is in some ways, but there won't be conflicting supplements used. As I said, everything serves a very specific purpose here.
This is what I'll be using:
Ephedrine: 25mg 3x/day Weeks 1-8
Oxy Elite Pro: 2 caps 1x/day Weeks 1-8
Caffeine: 200mg 2x/day Weeks 1-8
EGCg: 400-500mg 2x/day Weeks 1-8
Lean Xtreme 1 cap 3x/day Weeks 1-7
HEAT Stack 1 cap 3x/day Weeks 1-8
TT-33 1 cap 4x/day Weeks 5-8
Sesamin 1 cap 3x/day Weeks 1-8
CLA 1 cap 3x/day Weeks 1-8
ALC 1 cap 2x/day Weeks 1-8
Eviscerate Weeks 5-8
Pink Magic 2 caps 3-4x/day Weeks 1-8
ERASE 1 cap 3x/day Weeks 5-8
Triazole 1 cap 3x/day Weeks 1-4
Potassium Citrate 99mg 3x/day Weeks 1-8
Potassium Gluconate 99mg 3x/day Weeks 1-8
Oximega Greens 1 scoop 1x/day Weeks 1-8
And this is how the dosing will be for the start of things until noted otherwise:
6:15 Ephedrine /2 OEP /EGCg /Lean Xtreme / HEAT / 2 Triazole
7:00 Meal 1 – Sesamin / CLA / ALC / NOW Adam / Pink Magic /Super Enzymes/ Potassium Citrate & Gluconate / Oximega Greens / Fish Oil
9:30 Meal 2
10:30 Ephedrine / Caffeine / EGCg / Lean Xtreme / HEAT
12:00 Meal 3 – Sesamin / CLA / ALC / Pink Magic / Super Enzymes / Potassium Citrate & Gluconate
2:15 Ephedrine / Caffeine /Lean Xtreme / HEAT / Triazole
3:00 Meal 4
4:15 pre-workout – Pink Magic / whatever pre-wo I choose to add
6:00 Meal 5
7:00 Meal 6 – Sesamin / CLA / Multi / Pink Magic /Super Enzymes / Zinc / Potassium Citrate & Gluconate
9:30 Meal 7
I'll be taking 3 scoops of USP Labs ModernBCAAs and mixing them in with 1/2 a gallon of water to drink intra workout (until further notice of when I run out and switch products).
I'll also be drinking between 2 and 3 gallons of water daily:
- 1 liter upon rising
- 1 liter post cardio/shower with Meal 1
- 4 liters minimum throughout work day
- 2 liters intra-workout
I will be doing before and after pictures as well as possibly some progress pictures along the way. Before picture will be taken this evening, but will not be posted until the end of things (or at least later).
I will be posting regularly in some other logs that I'll be running, but I will pop in here from time to time as well. So, if there are any questions or comments, please feel free to post them up.
- 01-03-2011, 01:19 PM
01-03-2011, 01:23 PM
01-03-2011, 01:26 PM
01-03-2011, 01:54 PM
But again, thank you for weighing in - it is much appreciated.
01-03-2011, 01:55 PM
01-03-2011, 02:12 PM
01-03-2011, 02:41 PM
Now, I really thought about just running my standard style all the way through, but already I've been noticing some strength loss, so I'm hoping this helps. In the summer I ran Max-OT (on a caloric excess) for about 8 weeks and had insane strength gains from it.
Last spring I was actually managing to make strength increases on my keto diet (running Pink Magic in the beta-testing phase) while losing 6.5 lbs over the course of 4 weeks as well. Now that I've got my refeeds set up even more efficiently, I'm hoping to replicate that success.
So here's to hoping this little mixture does the trick
01-03-2011, 02:41 PM
yo bro i guess i can be here... lol
good luck and kill that sh1t!!!
and also, if youre an egg fan...
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All posts are for entertainment purposes only.
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01-03-2011, 02:46 PM
01-03-2011, 03:36 PM
01-03-2011, 11:31 PM
Okay, so I made some adjustments in the original post to better reflect things. Changed items are:
- addition of abs on 2 days I'd forgot to mention
- 60 seconds rest between sets on odd weeks, 120 seconds rest when changing exercises
- addition of potassium citrate to 2 more meals
- addition of potassium gluconate
- addition of Oximega Greens to meal 1
- refeed days being Tuesday and Friday
- water intake of 2-3 gallons (and when)
- 3 scoops of USP ModernBCAAs intra-workout
01-03-2011, 11:44 PM
20 minutes fasted AM cardio
Olympic Bar Curls: 75x12 / 85x12 / 85x12 / 85x12
Overhead Ring Curls: 80x12 / 80x12 / 80x12 / 70x12
DB Preacher Hammer Curls: 25x12 / 25x12 / 30x12 / 30x12
Tri Bar Pushdowns (wide): 130x12 / 160x12 / 180x12 / 180x12
Upright Overhead Rope Extension and Roll (low pulley): 80x12 / 90x12 / 90x12 / 80x12
45 Degree Reverse Ring Curl: 50x12 / 60x12 / 50x12 / 50x12
Total workout time: 39 minutes
Notes (on stack):
Noticed the stack hitting me nicely today; not jittery at all, but definitely elevated HR, increased urination and unfortunately increased cramping (toes, fingers, arch of my foot in particular) despite drinking close to 3 gallons of water throughout the day. The cramping was the reason for the addition of more potassium throughout the day. Essentially taking in 300mg of citrate and 300mg of gluconate each day now in hopes of remedying this.
Increased sweating was also occurring, though it wasn't anywhere near as bad as the first time I ran E/C in the Summer of 09.
Notes (on workout):
This was intense. Luckily the cramping subsided pretty quickly for me (didn't notice it anymore after the first 3 sets or so). I didn't feel like I could even lift my arms on about the 8th rep of my last set of olympic bar curls. I really like this style of training and am excited to see how the heavy week goes. I'm not looking forward to tomorrow's leg day done in this fashion, though.
It was also my first gym workout of the new year and of course it was riddled with new members. As bad as it might be to say, I can't wait until almost all of these people cave in and stop coming in another couple weeks.
Pump was still crazy today, despite the numbers being a bit lower with the decreased rest. I'm actually pretty proud of the numbers considering that.
I'll likely still take a pre-workout product along with Pink Magic 30 minutes before hitting the gym. Today I tried BPI's 1MR for the first time (had a sample). It was pretty good. I'll just be using very minimal amounts since I'm taking in so much caffeiene already.
01-04-2011, 07:28 AM
01-04-2011, 09:20 AM
Weight: 227.8 (-2.2)
20 minutes morning fasted cardio
***Also wanted to clarify that I took 3 doses of Lean Xtreme yesterday, but will not resume use of this until I'm done running LG's beta version of Topical 7-Keto. I just kind of spaced on this yesterday and didn't think much of it until the evening. Don't need to completely eliminate cortisol from my body
01-04-2011, 10:12 PM
Leg Press: 360x12 / 450x12 / 500x12 / 550x12
Leg Extensions: 140x12 / 170x12 / 170x12 / 170x12
Seated Leg Curls: 125x12 / 140x12 / 140x12 / 140x12
Walking DB Lunges: 35's x 10 / 35's x 10
Seated Calf Raises: 140x15 / 160x15 / 160x15 / 160x15
Seated Calf Extensions: 170x15 / 185x15 / 185x15 / 185x15
Total workout time: 38 minutes
***Okay, so things hit a bit of a snag this evening. This workout was absolutely horrendous. I was definitely feeling the workout catching up to me far too quickly and my legs just felt awful. My strength was much weaker today compared to yesterday (numbers were just awful on this).
I was cramping really bad the entire time, but I didn't give up. My calf numbers probably suffered the most.
I went to go do abs, despite all of this, and on the very first crunch, my entire stomach cramped up on me and my abs went into an incredibly painful flex (upper right ab was sticking out further than I've ever seen it before.
Needless to say, I didn't get abs today. To be honest, I haven't cramped this badly all around since I was 14 and had a heat stroke one summer during a baseball double header (ended up on the ground behind my house for an entire hour while every muscle flexed involuntarily; couldn't even walk the next day because I was so weak).
It didn't really sink in until the middle of this workout that I desperately need a carb refeed.
This was Day 9 of keto, with my only "refeed" being a minor slip-up on Friday night (3 pieces of frozen pizza) and Saturday morning (pretty small piece of home made cake). Aside from that, it's been all fats and protein, with total carb intake at like <20g/day.
So, I decided to add 50g waxy maize to my post isolate shake and then about an hour and a half later, I had ~60g of oatmeal. I preceded the oatmeal with a P-Slin, but didn't mess with anything before the shake, because I didn't want to wait the extra 15-20 minutes.
I'll re-assess in the morning as to whether I want more carbs wit breakfast or if my body feels back to normal. My next scheduled refeed will be on Friday, but we'll see how all of this works out.
So, this should remedy all the problems that I've been worried about. It seems that the lack of carbohydrates, plus this stack (despite drinking 3 gallons of water a day) had me pretty dehydrated. I even took taurine pre-workout tonight, but this was just killer.
I guess when I'd ran E/C in the past, I didn't run keto and even though my total cals were very low, it wasn't enough to dehydrate me. This is very new. I actually read a pretty good article earlier that helped out:
Anyway, this should help with the need for potassium and such. I'll continue with everything as has been laid out until I feel it needs changed.
01-05-2011, 09:17 AM
Morning weight: 226.2 lbs (-3.8)
I've seen this trend before, with a quick weight-loss that changes right back and stalls out. However, I'm treating this one differently given the circumstances of how my body is feeling.
I skipped morning cardio today for the reasons of the weight drop (despite my mini carb refeed over 2 meals last night), my legs being somewhat sore from the killer workout last night, and the previous cramping.
I did decide to eat a pretty fat-heavy breakfast in order to speed up recovery a bit (and for a very mild fear that my very lean meals and low cal intake has led to some muscle loss. Though, I'll say that my muscles still look and feel fine and I think all this time I've just ignored the fact that I have a decent amount of fat to lose, but I've just always had it, so I've not noticed it.).
01-05-2011, 09:31 AM
01-05-2011, 09:41 AM
Like I said, though, in the past, I've seen weight go down, then go back up a bit, then stall out.
Hoping to keep going down this time. After another week or so, I should have a pretty good idea of what'll happen this time, though.
01-05-2011, 09:51 AM
01-05-2011, 09:54 AM
01-05-2011, 09:56 AM
01-05-2011, 09:58 AM
Sub'd Looking to do my first real cut in starting in Febuary so i'm looking for some ideas. Looks Epic
01-05-2011, 10:40 AM
I've done a number of cuts before, but this is the first time I've done it with the best knowledge of nutrition in my life, experience of knowing how my body responds to what and the full line-up of supplement attack from multiple pathways
01-05-2011, 10:54 PM
01-06-2011, 12:02 AM
Luckily, 100g of carbs over the night must've been all I needed.
I went HARD tonight and had no issues at all. It definitely was dehydration due to lack of carbs.
***If anyone ever experiences something similar, or tries to replicate my stack and training while running the same supplements, I'd very highly recommend reading the article I linked up.
01-06-2011, 10:00 AM
No AM cardio
Smith Machine Military Press (front): 90x12 / 130x12 / 140x12 / 140x11
Cable Side Lateral Raises: 70x12 / 70x12 / 70x12 / 80x12
Seated Bent Over Rear Delt DB Raises: 95's x 12 / 95's x 12 / 95's x 12 / 95's x 12
Reverse Pec Deck: 95x12 / 95x12 / 95x12 / 80x12
BB Shrugs (bar in front): 225x12 / 275x12 / 315x12 / 365x12
DB Shrugs: 95's x 20 / 95's x 20 / 95's x 20 / 95's x 20
Total time: 38 minutes (I think, don't have my notebook w/ me, but it was right around the same time as my last 2 workouts)
Again, for those new to my style, I do not count any weight on Smith Machines or Leg presses, etc. Only time I count "extra" weight, is any of the bars (e.g. olympic bar, curl bar, etc.).
Apparently 100g of carbs was all I needed I felt amazing this workout - even better than Monday's arm workout. I was pushing numbers only slightly less (if not the exact same) as I was doing the same lifts/sets/reps with twice as much rest time. My delt veins were insane, too.
I had forgot to take my dose of Pink Magic pre-workout on leg day, so I doubled it and used 4 caps pre-workout last night. I also used a sample pack of APS's Mesomorph for the first time. Based on the ingredient profile, I was a little worried it would be too much for me right now. Funny thing is, I didn't "feel" it at all compared to say Jack3d, 1MR, etc. However, my workout speaks for itself. Definitely looking forward to the rest of those sample packs and then may have to hit JD up to order a tub.
01-06-2011, 10:08 AM
Morning weight: 226.2 (-3.8 / unchanged from yesterday)
Skipped morning cardio once again, because my legs are still so zapped from Tuesday night. I'm hoping to still get my evening cardio session in tonight, but I won't push my luck. The last thing I want to do is compound the issue and hurt my chances of my next leg day.
Tomorrow is my first FULL and SCHEDULED refeed. It will be spread across 4 meals.
*Meal 3 (ex: 50g sugar free oatmeal & some ample source of protein) - 5 hours pre-workout
*Meal 4 (ex: 2 large bananas) - 2 hours pre-workout
*Meal 5 (ex: 2 large bananas + whey isolate shake) - ~15 minutes post-workout
*Meal 6 (ex: 50g sugar free oatmeal & some ample source of protein) - ~2 hours after post meal
The key is to get the pre and post workout meals including sugar. I could opt for a cheat type source there as long as it's low fat. I probably will down the road as I need "cheats," but right now, I want the clean sources and I want the potassium lol.
I'll lay out a sample of my non-refeed days in a bit.
I also have pretty well found the average keto days I can use to lose weight and those to keep it steady (nice!).
I was initially worried about the pretty quick weight loss since I didn't have much glycogen anyway, but if I can put up these numbers and keep my strength, I feel confident I'm keeping the muscle (just my opinion).
01-06-2011, 10:37 AM
Okay, so yesterday, this is what I ate:
7:30 AM - Egg white omelette w/ 1 slice FF American, 1 slice Kraft Pepperjack & 5 sausage patties
9:30 AM - 2 cans chunk light tuna, (almost) 1 serving of almonds
12:30 PM - Tyson frozen chicken fajita strips, (almost) 1 serving of almonds
3:30 PM - Protein shake (50g protein)
6:00 PM - Whey isolate shake (50g protein)
7:30 PM - 2 turkey brats, 1 scoop protein (mini-shake)
10:30 PM - 2 scoops (40g) casein blend shake
~totals: protein - 350g, fat - 120g, carbs - <25g (mostly from the almonds)
So, ballpark amount is 2500 cals
That kept me at the exact same weight and was on a very hard workout day.
What I'll eat today (most likely):
2 turkey brats, egg white omelette (prepared same way)
1 can tuna, 1/2 serving almonds
frozen chicken, 1/2 serving almonds
protein shake or lean meat
lean meat, 1/2 serving almonds
Totals: ~325g protein, <60-70g fat, <20g carbs
This is similar to what I've been doing daily (except today is a non-lifting day, so I don't have the isolate shake) and losing steadily.
I know all will be questioning this, since keto calls for high fat intake. But, let me tell you, my body is very strange. I don't lose fat the way others do. I ate incredibly clean and little for years, but still never lost (even ran up to 5 miles a night).
This works (for me).
I've figured out what does the trick, and this is it.
So, follow along as I eat drastically less than a person of my size should
01-06-2011, 03:08 PM
Wow that is low cals Midwest, those are my maintenance numbers, lol. Crazy stack man, if that does not lean you out nothing will.
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