Anabolic Diet Weight Loss Log - FMF

FlexMasterFunk

FlexMasterFunk

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How's it going guys? This will be my first posted log ever. Hope it goes well. Rhyno suggested that I post my progress to force me to put myself out there, and follow

through. Here goes. . .

I'm using the information found here as a blue print for this phase of my diet:

APPARENTLY I am 5 posts short of posting the links, but u can easily find them on here...once I have 5 more posts, I'll edit this.

I have never used this type of diet before.


My main obstacle to overcome, besides the obvious, is the fact that I've begun working the overnight shift at my job, and have not yet adjusted to the weird sleep schedule. I'm like Tyler Durden. I am Jack's week mitochondria. Since then, I've noticed that I've put on quite a bit of belly fat, and have been slacking on diet and workouts. Not to say I was Mr. Fitness before, but I was more consistent... I was getting there.


CURRENT STATS:

Weight: 235 lbs w/ shorts, t-shirt, sneakers.
Height: 5'11

***All Measurements Unflexed and Unpumped***
Chest(Measured on day 3):
Arms(Measured on day 3):
Belly @ naval(Measured on day 3):
Thighs(Measured on day 3):
Neck(Measured on day 3):

BF%: 20-25% ?
Right Leg: ACL, MCL Meniscus
No Thyroid

GOALS:

Goal 1: 220 lbs (This is usually a sticking point for me.)
Goal 2: 210 lbs
Goal 3: 200 lbs @ less than 16% BF
Goal 4: 190 lbs @ 10 to 12% BF


GUIDELINES:

Lean Body Mass bbased on 25% BF: 176.25 lbs?
Fat 25% BF: 58.75 lbs?
Maintenance Calories: 3525 calories
Max Cutting Calories: 3025 calories
Protein Requirements: 176 - 264 g
Carbs on Low Carb Days: 25 or less
Carbs on carb up days: 800 - 960 g (100 of which will come post workout as an easily digestable form)
Grams of fat on carb up days: 106 g or less
"Friday afternoon, around two hours before your last workout of the week, eat two to three pieces of fruit."
Low Intensity Cardio for 30 minutes (Biking, Walking, Swimming, or Elliptical to avoid knee stress)
NEPA from patrolling at work
1 Gallon of H20

SUPPLEMENTS

Roxy Lean
Spike
Syntha 6
NECTAR
OSCAL
Fish Oil
Multi Vitamin

Day 1 SATURDAY - SUNDAY
3/5-3/6 (Currently, my days start @ about 7 or 8 pm and end @ about 9 or 10 am)

SUPPS:
> Roxy Lean: 1 serving 1 hr prior to workout
> Psychotropin: 1 serving 1 hr prior to workout
> @ work Spike

WORKOUT:

Haven't decided on workout plan, so I just did push-ups today:

- 5 sets of 20 1 - 2 minutes rest
- 10 sets of 10 45 secs - 1:30 rest

200 Total

- 4 sets of 50 crunches

FOOD:

M1 >>>>>>>>>>
1 T-Bone Steak - 350 calories - Fat: 21g - Protein: 25g

4 Bacon - 220 calories - Fat: 20g - Carbs: 2 - Protein: 10g

2 Tbsp Mayo - 180 calories - Fat: 20g

2 Tbsp Chilli Oil - 240 calories - Fat: 28g

1 Glass Cherry Coke Zero

TOTAL: 990 calories
89g Fat
35g Protein
2g Carbs

M2 >>>>>>>>>>
4 Eggs - 360 calories - Fat: 28g - Carbs: 1.6g - Protein: 25.3g

1/2 Chicken Breast - 86 calories - Fat: 1g - Protein: 8.1g

1/4 Cup Sharp Cheddar - 110 calories - Fat: 9g - Carbs: 1 - Protein: 7g

2 Tbsp Mayo - 180 calories - Fat: 20g

2 Tbsp Chilli Oil - 240 calories - Fat: 28g

TOTAL: 976 calories
86g Fat
40.4g Protein
2.6g Carbs

>>>>>>>>>>
Crystal Light 1 - 0
>>>>>>>>>>
Crystal Light Candy 2 - 12.5 calories - 6.5 carbs

>>>>>>>>>>
3/4 serving Syntha 6: 75 Calories - Carbs: 4.7 g - Protein: 8.25 - Fat: 2.25 g
1/2 cup about 100 grams: creamer 133.4 calories - Carbs: 16.67 g - Fat: 6.7 g
1/2 cup milk 40 calories - Carbs: 3.25 g - Fat 2 g - Protein 2 g


TOTAL: 248.4 Calories
24.62 Carbs
10.25 Protein
10.95 Fat

Tooo many carbs***
>>>>>>>>>>
Water 5 x's 8 oz.

>>>>>>>>>>
Sugar Free Rockstar

D1 TOTALS : 2214.4 Calories
185.95 Fat
85.65 Protein
29.22 Carbs....tooo much


Behind on posts... more to come...
 
Last edited:
FlexMasterFunk

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DAY 2 SUNDAY - MONDAY
3/6-3/7
Working overtime tonight... hope I can workout... this job is f'ing me up right now!!

SUPPS:
Capsule of White Lightening
Psychotropin
Fish Oil
Spike

WORKOUT Before Work: Shoulders and Arms
45 sec - 1 minute rest

Rear Delt DB Raise: 4 sets of 10 - 25 lbs

Laterl DB Raise: 4 sets of 10 - 25 lbs

Front DB Raise: 4 sets of 10 - 25 lbs

Front Shoulder BB Press: 3 sets of 10 - 95 lbs
Hit the wall... starting to feel week... psychological, physiological, or both?

Cable Shrugs Close Grip: 3 sets of 15 w pause at the top - 90 lbs

Tri Rope Ext: 45 lbs x's 10,9,6... omg...holy weakness

ALT DB Curl: 24 reps x's 3 - 25 lbs
Tri's hurt still...lol... just going through motions at this point.

TOOK PICTURES

I have no appetite what so ever right now... I'll try to force a few bites... also, don't wanna be tired for my OT shift...

FOOD:

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1/2 Beef Patty 80 calories - Carbs: .3g - Protein: 7.35g - Fat 5.25

1/2 Slice American Cheese - 30 calories - Carbs: .5g - Protein: 1.5g - Fat: 2.25g

2 Tbsp Mayo - 180 calories - Fat: 20g

2 Tbsp Chilli Oil - 240 calories - Fat: 28g

1 16.9 oz bottle of water
1 Crystal Light

TOTAL: 530 Calories
8.85 Protein
.8 Carbs
55.5 Fat

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
2 1/2 Beef Patty 200 calories - Carbs: .75g - Protein: 18.375g - Fat 13.125

2 1/2 Slice American Cheese 75 calories - Carbs: 1.25g - Protein: 3.75g - Fat: 5.63g

2 Tbsp Mayo - 180 calories - Fat: 20g

2 Tbsp Chilli Oil - 240 calories - Fat: 28g

2 Crystal Lights

TOTAL: 695 Calories
2 Carbs
22.125 Protein
66.755 Fat

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
5 glasses of water

D2 TOTALS: 1225 Calories
31 g Protein
3 g Carbs
122.26 Fat

Don't think I ate enough, but I wasn't hungry... I need to get on it with calorie counts.
At the end of the day, I was still crazy sore... I worked out moderately, but it feels like I had a high intensity work out.
 
FlexMasterFunk

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I have to add the totals up.... I have them in a spreadsheet, but... just so you guys can see what I'm up to. I'll edit this later, and include before pics.


DAY 3 MONDAY - TUESDAY
3/8 - 3/9
WORKOUT
Feeling weak. Rest Day. Day 2 at the the same post @ work. Calculated the main parts of the patrol, where I actually walk with a brisk pace. 2611 steps x's 2 patrols.

1 Roxy Lean
2 Spikes
1 Sugar Free Rockstar
1 Oscal

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1 Chicken Breast - 172 calories - Fat: 2g - Protein: 16.2g

2 Bacon - 110 calories - Fat: 10g - Carbs: 1 - Protein: 5g

1/4 Cup Sharp Cheddar - 110 calories - Fat: 9g - Carbs: 1 - Protein: 7g

2 Tbsp Mayo - 180 calories - Fat: 20g

2 Tbsp Chilli Oil - 240 calories - Fat: 28g

TOTALS: 812 Calories
69 g Fat
28.2 g Protein
2 g Carbs
M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
Arbies 3 Angus Sandwich minus the bread and sauce
0 carb Green Tea - 5 cals

S >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1 Serving of Heavy Cream
2 Walnuts

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
2 Peices of gum (For Breath)

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
3 Crystal Light Candies (For Breath)

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
3 Crystal Light drinks

S >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1 Colby Jack Cheese Stick

M3 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1 ommelette w/ cheese and 5 peices of bacon

I was exhausted. Didn't lift. Went to sleep at 2pm Tuesday and woke up at 10 am Wednesday... Omg
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
DAY 4 TUESDAY - WEDNESDAY
3/10 - 3/11
**Slept through normal "day."

SUPPS.

Roxylean
spike
Oscal


MEALS

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
3 cheesesticks
2 tbsp of heavy cream w 3 walnuts

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
4 burger king patties with cheese from double stackers

2 diet cokes

4 glasses of water

2 pieces of 5 senses gum

3 tbsp of heavy cream w 3 walnuts

1 SF Rockstar

2 glasses of Coke Zero

I'm having a hard time recording properly, because of weird sleeping patterns.

Day 5 WEDNESDAY - THURSDAY
3/11 - 3/12

Eggs w Cheese
Slices of Bacon
Mayo w Chilli oil

3 slices of bacen w 2 melted mozz stix and 1 melted colby
3 tbsp of heavy cream w 4 walnuts

2 Coke Zero

3 Water

*****************WEIGHED IN @ 227 from 235 pre carb load.
 
taman6886

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GL Hoss, will be following along!
 
FlexMasterFunk

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I have a lot of editing to do... I gotta tally up the calories... I should prolly eat cleaner on the carb up days... I kinda lost some of my will power, they give free soda and power aid away at my job... lol. Also, I have to sometimes sit in an office with Bagels and doughnuts until the pastry chef comes in the morning... torture. This week will be better.

*****************WEIGHED IN @ 227 from 235 pre carb load.

Day 6 THURSDAY - FRIDAY
3/12 - 3/13

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1 Glazed Doughnut 195 calories - Fat: 10.3 - Carbs: 22.9 - Protein: 4.6g

2 Slices of Stromboli's Pizza - 300 calories - Fat: 7g - Carbs: 41g - Protein: 15.4g

1 Coke 16 oz - 194 calories - Carbs: 54

Insert Meg Ryan "I'll have what she's having..." scene. LOL.

TOTALS: 689 Calories
118g Carbs
20g Protein
10g Fat


M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
POST WORKOUT

Syntha 6 - Coffee 200 Calories - Carbs: 13g - Protein: 22g - Fat 6g
8 oz Milk
Splash of Coffee Creamer
Splash of Vanilla
1 TBSP Ice Cream
1 Heaping Tsp Glutamine

15.2 Mango Juice - 160 Calories - Carbs 39 - Protein 1

M3 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

1 Beef Patty 160 calories - Carbs: .6g - Protein: 14.7g - Fat 10.5

1 Slice Cheese - 60 calories - Carbs: 1g - Protein: 3g - Fat: 4.5g

10 oz Sprite w/ Cranberry Juice

M4 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Garlic Pasta Shells w/ Chicken Breast
10 oz Sprite w/ Cranberry Juice

M5 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

5 Slices of Pizza - 800 calories - Fat: 24g - Carbs: 110g - Protein: 36g

12 oz coke - 150 calories - Carbs: 40g


WORKOUT: 1 - 1:15 Rest Periods

Pull Ups: 3 BW, 4 - Spot 1 Small Band, 6 - Spot 1 Small Band/ 1 Big, 6 - Spot 1 Small Band/ 1 Big
Good Mornings: 85lbs 4 sets of 12
Neutral Pronated Pull Ups: 4 sets of 6 - Spot 1 Small Band/ 1 Big
Dead Lifts: 155 lbs 3 sets of 10
Seated Narrow Grip Rows: 90lbs x's 12, 100lbs x's 12, 125 x's 10, 125 x's 10
Con Curls: 40lbs x's 8 per side, 40lbs x's 8 per side, 40lbs x's 7 per side
Hammer Curls Alt DB: 25 lbs x's 40,30,20
Shrugs: 155lbs 3 x's 12

NOTES:
Feeling a little stronger... good pumps... can see a difference.
Workout was tough considering the weights. My legs were shaking. I felt nautious. My nervous system must have been a little shocked.
I feel like I'm eating too much...

Day 7 Weighed in @ 230
Feel bloated... feel as if I'm not digesting my food fast enough...

SUPPS:
Spike
Roxylean
Psychotropin
Yohimbine


WORKOUT:

Arnold worked his calves daily... for me it'll be Traps.

Chest going heavy for me...

Bench
135 lbs x's 12 Warm up

245 lbs 1 Rep drop 225 1 + 1 rep w spot

215 lbs 4 Reps

205 lbs 5 Reps

Incline
185 lbs x's 2

155 lbs x's 8

145 lbs x's 10

Dips
BW x's 7,7,6

Flyes
25 lb dbs 15,15,15 burning nicely

Shrugs
135 lbs 4 x's 10

Core Hangs
3 sets of approx 30 secs

Feel swollen, yet sloppy... need to eat cleaner... indulging to much on carb load.

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Post Workout

Syntha 6
8 oz Milk

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

2 Slices of Pizza
14 oz Coke

M3 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
1/4 cup Brown Sugar
6 peices of Spam
1.5 cups cooked Rice
2 Eggs


Day 8
weighed in @ 232 - I hope that it's muscle, but I get the feeling I need to cut down calories on off days... Thoughts?

Supps:
Yohimbine
Roxylean
BCAA's
Isopure - Zero Carb: Just bought it, cuz I need more protein on low carb days.
Spike
Psychotropin

WORKOUT:
Rest 45 seconds to 65 seconds

Feel sore

Arnold Press 25lb Db's - 3 x's 10

Rear Delt Raises 25lb Db's - 3 x's 8

Lateral Raises 25lb Db's - 3 x's 10

Front Raises 25lb Db's - 3 x's 10

Shrugs 135 lbs - 3 x's 12

Hanging from Dip pads - Lower Ab Raises - 3 x's 10

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Isopure 1/2 serving w Mandarin water, water, and crystal light lemonade

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

4 eggs

cheese

4 slices of bacon

. . .
 
FlexMasterFunk

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Day 9
Feel Sore ... that's a good thing, I suppose... It's been awhile since I felt sore everywhere.

Supps:

Spike
SF Rockstar
Psychotropin

WORKOUT: quick one today...got scheduled for mandatory OT today... sux...
45 seconds to a minute rest

Bent Rows
135lbs - 3 sets of 10

Pull Ups w spot (Golds Platinum Power Tower System): 1 big, 1 small spot - 5, 5, 5, 4, 4, 3

Chin Ups w spot (Golds Platinum Power Tower System): 1 big, 1 small spot - 4. 4, 3, 2 rest pause 1

Shrugs (Arnold worked his calves choke...for me its traps): 135lbs - 3 x's 10

M1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Isopure 1/2 serving w Mandarin water, water, and crystal light lemonade

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

4 eggs

2 slices of bacon

2 cheese stix (colby)

1 chicken boob

Mayo
 
FlexMasterFunk

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Day 10
Monday - Tuesday
3/14 - 15

M-1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Isopure

M-2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

6 Eggs
2 tbsp Mustard
2 tbsp Mayo
3 tbsp Bacon Bits

Snax
4 tbsp Heavy Cream...spread out

Day 11
Tuesday - Wednesday
3/15 - 16

M2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

2 - 0 carb : Jello Cups
2 Tbsp Heavy Cream

Day 10
Monday - Tuesday
3/14 - 15

M-1 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

Isopure

M-2 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

6 Eggs
2 tbsp Mustard
2 tbsp Mayo
3 tbsp Bacon Bits

Snax
4 tbsp Heavy Cream...spread out

Day 11
Tuesday - Wednesday
3/15 - 16

M3 >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

2 - 0 carb : Jello Cups
2 Tbsp Heavy Cream

Off from workouts the last 2 days. . . Feeling crappy.
 
FlexMasterFunk

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PRE CARB LOAD weigh in 226 - Feel weak again.
 
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FlexMasterFunk

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I think I'm recomping, more than I am cutting. . . Might switch diets after this week.
 
FlexMasterFunk

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Day 11

WORKOUT

BENCH

135 x 10
205 x 4,4,3
185 x 4,4,4

Incline DB 25lbs

25 x 15,15,15,15,15,15

Dips BW

5,5,5,5,5

Shrugs
45lb Grip Plates 12,15,12,12,12


FOOD


home fries

Carb load

1 bowl of corn flakes

Italian bread w 2 eggs

Home Fries

6 glasses - mango juice

6 fried dumplings

home fries

Felt good today...felt light

Day 12
Called into work early without warning... missed workout. : /
Home Fries

Baked Ziti

1 Cup White Rice
Tuna Casserole

Feeling Bloated after this meal

1 Bagel

Baked Ziti
Tuna Casserole
 
FlexMasterFunk

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I think I need to make the transition into the Velocity diet this week. I like it better when things are simple, plus I wanna cut more than recomp, now.

Weighed in at 232 from 235...

Transitioning to Velocity Log.
 

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