[C0rk]

Enough researching ideal fat-burning stacks, diet planning, optimal cardio/lifting exercises. Less talk, more walk. Day 1 of C0rk's 28-day weight-loss regimen begins today.

Current weight: 170, Target Weight: 160 (3/15), 17+% BF

Supplements: Leviathan, DCP, Paravol, Sesamin, Fish oilage, Multi-vitamin, Glutamine (workout days), Psyillium husks

Sample daily meal plan (South beach-esque, high protein, med fat, low GI carbs):
- flaxseed or banana/flaxseed muffin
- 1 cup of shelled peanuts
- tomato/cucumber/chick pea and goat cheese salad with balsamic vinegar and EVOO
- whey protein shake w/skim milk and blueberries (workout days)
- meat/veggies dinner
- 1-1 1/2 cup yogurt

Exercise:
- 3x week, morning cardio P90x Kenpo routine or elliptical
- 2x week, upper body circuit training
- 1x week, lower body circuit training

Critique away!

[C0rk]

Some other info:

- I'm not going to count calories. I think decent-sized meals, 5-6 times a day, with no simple carbs is fine. As long as I'm making gains in lifts (I haven't lifted in a month) or AT LEAST maintaining them, I won't be worried.
- I'm not measuring body-fat @ this point. For someone of my body composition (~25% fat), weight should be an okay indicator.
- I'm egoless when it comes to criticism so feel free to give it.
- I've attached some photos. I know how you guys love leg shots so I put them in too, lol.

[C0rk]

Okay, so I didn't post a log yesterday, but I ate healthily and did 40 mins of P90x cardio that kicked my ass...couldn't even finish the hour, haha, but it felt good.

Today I was a bit sore, but went to the gym and did my circuit training. I only made it through 2 circuits before I was tanked...I think I tried doing the same amount I did a month ago, so my loss of strength really hurt me. Still ate healthily.

I thought I originally weighed 170 on Sunday, but yesterday I came out @ 168 and this morning it was 167. Perhaps I was heavy then (or lost alot of water in the passed few days) but it should make it easier to achieve my goal, heh.

My supplements still haven't arrived yet, but that's still no excuse for not starting...something I would have done before.

[C0rk]

First of all, is anyone actually reading this?

Well, my supplements came in, so that makes me happy, both for their actual effects and placebo ones. Going to start @ the following doses:

- 2 doses Leviathan
- 3 doses DCP
- 2 doses Paravol
- 3x 2g Fish Oil
- 3x 2g CLA
- 3x 2.50 mL doses, Sesamin

Any thoughts on the dosing/timing of these? I plan on spacing them all evenly over the day.

Was in a rush this morning, so I ate @ Dunkin Donuts. A little cream in the coffee, a multi-grain bagel with egg omelet. Not too horrible, but I could definitely feel the effects of the insulin spike. I was starving 3 hours later, due to the crash, so I'll make sure not to do this too often. I kept it to 4 meals today.

Again, because I was rushed, I forgot to weight myself when I woke up, but after breakfast I was 169, which is fine.

Body is still sore from Kenpo 2 days ago and first lifting day yesterday, so taking a break tonight.

[bludevil]

You got my attention, nice log so far.

[Condition1]

Did you mean 2 caps of DCP 3x daily? That's what's recommended, i've also heard 3 caps 3x daily for the first 8 days. Lev reloaded hasn't made me sweat a "storm" but i've burned some fat with weight training and a few days of cardio so it must be working.

[C0rk]

I was only going to do 1 DCP pill, 3x day to start (just like only 2 Leviathan) because I thought it would be smarter to ramp up. Do you think it'd be fine to startup with HIGHER than the recommended dose, in the beginning?

[Condition1]

Yes, I remember a more experienced member saying to start off 3 caps 3x daily but I wasn't interested in DCP at the time so I didn't pay much attention as to why, but it's got to do with loading. Thereafter, 2 caps, 3x day.

[asianbabe]

Yeah take the DCP 2 caps 3x a day.

Sesamin - drop dosage to one or two squirts of ~1ml should be okay, especially since you're also getting in a lot of fish oils and cla.

DCP - take one serving 30mins before a workout, the other two servings 30min before a meal
Leviathan - instructions should already be on the label: 1-2 in the morning, 1-2 pre-workout and ramp up your dosage
Fish oils - take after meals
Sesamin - take after fatties meals
CLA - take before or after meals

[C0rk]

So, a good schedule would be:

DCP, Leviathan (30 min pre-meal)
Meal #1 (Flaxseed Muffin), Paravol, Fish Oil, Sesamin, CLA
Meal #2 (Peanuts)
DCP (30 min pre-meal)
Meal #3 (Heavy salad w/beans or tuna), Paravol, Fish Oil, CLA
DCP, Leviathan (30 min pre-meal)
Meal #4 (Shake)
*Workout*
Meal #5 (Meat/Veggie), Fish oil, Sesamin, CLA
Meal #6 (Yogurt)

[asianbabe]

Move the fish oil/cla/sesamin from meal 5 to meal 6.

[C0rk]

Weighed in this morning @ 167.

So, my sleep cycle has been all effed up (6am to 1 pm???) so I've really felt like crap lately. Diet has been okay. Lifting has been okay.

I'm going out tonight for my friend's 30th birthday, so I'm bound to add a decent amount of alcohol calories. Any suggestions for a night out with friends? I figure I'll cut out the bread @ dinner, drink only hard-liquor w/no mixers (martini's 4tw), and drink plenty of water when I get home.

Also, I don't know how y'all bear to take supplements multiple times a day every day. I just took 1 dose of Sesamin, 1 cap paravol and leviathan, 2 caps each of CLA, Fish Oil, DCP...that's 4 gulps of supps right there. Plus, whenever I burp I get that gelcap taste in my mouth. Ugh, lol.

[C0rk]

Originally Posted by asianbabe

Move the fish oil/cla/sesamin from meal 5 to meal 6.

Will do.

[C0rk]

Just wanted to throw in that I completed the whole P90x workout today, @ around 170-180 heart rate the whole time and the dress pants I just put on feel a little more comfortable than usual

[C0rk]

Last night's damage: Probably 2k cals worth of tapas, coupled with 2 martinis and 2 beers and a cigar. Took a multi-vitamin and drank 1 liter of water before bed. Woke up feeling okay. Now that this weekend is over, I have 3 weekends before my next 'party weekend' so I should be clear until then.

Did my first leg day in over 2 months. Man, did it suck, haha.

I guess I'll use this time to layout my lifting routines. At the end of each session, I do 3x12 decline situps. Critiques are welcome:

Upper body circuit: 2x week
Dumbbell press (up), Flies (down) superset
Dumbbell bent-over rows
Dumbbell military press
Shrugs
Dumbbell incline curls
Dips

Lower body circuit (2 small circuits): 1x week
Circuit one:
Squats
Deadlifts

Circuit two:
Leg Press
Calf raises
Supine Leg Curls (w/Ball)

[C0rk]

Weighed in @ 167 this morning. Not too bad, considering my weekend, but I'm worried that a decent amount of it is water weight lost, considering I woke up pretty dehydrated, even after drinking a ton of water yesterday. I have a fitness center @ work that I believe does BF% testing, so I'm going to look into getting that done ASAP.

My lower back and legs are as sore as hell, from leg day, so I may have to take it easy today. Diet still looking pretty good.

One thing I have noticed is that I don't feel the "heat" from Leviathan that I used to when on an ECA stack. I think I might go back to the ECA if this continues. Anyone have their own comparisons to share? I might take this to the supplement forum...

[C0rk]

So I re-read:

"so I may have to take it easy today"

and thought to myself, "stop being a pussy", and did my cardio today like a good boy. I also ate very well.

One great thing that helps me eat properly, is to use my crock pot. I make like 6-8 meals in it, using all health ingredients, freeze half of it, and eat the other half for the week. I also make flax seed muffins in a big batch, freeze some of 'em, and eat them for breakfast...then I can't use the excuse that I don't have time to make something in the morning.