Out of the cast, Into the gym
- 07-02-2009, 12:52 AM
Out of the cast, Into the gym
I broke my foot about two and a half months ago and just got out of my cast yesterday. The doctor said take it easy on the foot, so I am. Everything else is fair game. Gained a lot of excess weight while I was in the cast, but now it's time to shred up. I'll post some before pics in a week or two when I can get a new cable for my camera.
BF ~20 something (i know, i know)
Supps per day:
Yohimbine 18mg (until i get geranium)
Dicreatine Malate 6g
I'll get some general diet calculations up tomorrow when i can add them all up.
I'm trying to cut to 200lbs, 9-12%BF.
Afterwards I will gain some mass and hopefully lose some more fat.
Enjoy the log and let me know if you have any suggestions!
- 07-02-2009, 12:57 AM
I say cut down to 9-12%, then start packing it on. That should only take a few months for you.
- 07-02-2009, 12:59 AM
07-02-2009, 12:59 AM
07-02-2009, 01:12 AM
Bench 135x10, 185x10(x2) 205x8
DB Fly 25x10 30x8(x2)
Inc DB Press 55x8(x3)
Cable X-over 40x10, 50x10, 50x8
Overhead Tri DB 55x8, 60x8, 65x8
Tri Pulldown 70x8(x2), 80x8
In between sets I did shoulder exercises with 5lb plates (old shoulder injury)
Rode the bike for 15 minutes @ level 10. (foot started swelling)
Meal 1(B-fast/pre): Protein shake w/ 1/2c oats
Meal 2(Post) 2 egg whites, 8 oz FF Milk, 6 whole wheat crackers
Meal 3: Broccoli and some almonds
Meal 4: 6oz ground beef, 1/4c black beans, 1/4c northern beans, 1 oz FF cheese
Meal 5: Banana, 4oz Baby Carrots
Meal 6: 6oz Tuna, 1oz FF Cheese, 6 Whole wheat crackers, 4 oz asperagus
Meal 7: Casein shake, 1tbs Xtra Virgin Coconut oil
1 hr before bed, 24oz H20.
I drink about 170oz H20 a day.
How is it?
07-02-2009, 01:21 AM
I'll have to break it down a bit more tomorrow. I'm about to go to bed. It looks like you could add some more protein in there, as well as strengthen the post-workout meal. I'll get back to you tomorrow.
07-02-2009, 01:26 AM
18mg Yohimbine, good gawd. Don't let the Australian members see that, they'll think you're a certified drug lord.
Have you used White Flood before? I love the ish, with the exception of the BA, but that's only because I have a borderline allergic reaction to Beta Alanine, like Uber-Hyper-Parasthesia.
NSCA - CSCS
07-02-2009, 01:31 AM
07-02-2009, 01:45 AM
About the post workout, it's totally mental, but a mental perpetuated by the White Flood. WF contains nootropics, which I liken to healthy LSD (that would be an exaggeration of course), point being, nootropics "makes" you feel good. However, it's not a long term effect, at least it never is for me.
Everything I've taken that had a serious effect on boosting mood never lasted more then two weeks and the first week is like being post workout drunk I feel so good. I recall feeling like a million dollars post workout from White Flood, but that's after I've peeled my skin with a cheese grater in trying to alleviate my psychotic paraesthetic response to BA.
NSCA - CSCS
07-02-2009, 01:52 AM
07-02-2009, 01:02 PM
07-02-2009, 01:08 PM
Volcom, I think he's taking the Y @ 18mg in divided doses...So more like 9mg, 2x daily. That's really not insane. Isn't that about what you take? I'm just assuming this as he said he's taking 400mg C and 50mg E...That would make for two doses of 25/200/9 which is a pretty standard higher dose.
07-02-2009, 01:14 PM
Yes, you are correct, I take around 9mg-12mg Y-HCL, so when I was on ECY. I was on a daily dose of 600mg Caffeine, 75mg E-phed and 27-36mg Yohimbine, depending. I can't recall if I had 3mg caps or 2.5mg.
The only Yohimbine I'm getting now is the Y-HCL in T-911, so that's 6-9mg daily, 12mg on occasion.
NSCA - CSCS
07-02-2009, 01:20 PM
07-02-2009, 01:24 PM
07-02-2009, 03:26 PM
And yes, he returned my reps. I had to bi+ch out a little but it's all good now. I guess i learned what some people don't like.
Went fishing this morning, no luck. Just took the Flood and i'm about to hit the gym.
IC, i upped my beef, tuna, and chicken up 2oz each, and i turned all of the 1/2 shakes into whole shakes. I might add another if necessary.
07-02-2009, 06:13 PM
Today was Shoulders, Traps, and Forearms
wt at 1600, 225lbs
Diet has been great all day. I took it easy on the shoulders today. I was a swimmer from age 10 to 19. Butterfly and Back stroke will ruin you for life in the shoulder department if you aren't careful. So needless to say, I wasn't always careful. All of the shoulder workouts felt great until I tried some Overhead Dumbbell Presses. I started with 45lb DB's and my shoulder almost popped out of socket on the third rep. I stopped that exercise. Here's how it went, and sorry if I don't use the technical names. Please translate them for me so that I can know and not sound like an idiot. Thanks party people!
Thigh to Shoulder Shrugs 95x10, 135x8(x2), 125x8
Shrugs 185x10, 235x10, 235x8(x2)
Military Press 95x10(x3)
Side Lateral DB 15x10, 15x8(x2)
Front Lateral Bar 45x8(x3)
Reverse Forearm 135x10(x3)
CC Across Chest 20x10(x2), 25x10, each arm.
Like I said, I took it really easy on the shoulders especially on the lateral raises. I don't need to go getting hurt again. Let me know if you have some suggestions to build up the shoulders to prevent injury. I'm pretty sure that it is a lack of cartilage but I'll try getting good base muscle first.
It also looks like I'll have to start showering twice a day. Zits are forming.
I felt like a total D-Bag in the gym today because I went fishing this morning, neglected to shower off all of the saltwater and fish guts. I kept getting really weird looks from everyone who was walking by, HAHA!!!
There was some old dood in the weight room today who was roughly 6'10" who kept looking at me like he wanted to fight. All he did though was follow me around and add like 20lbs to whatever I had just done, all the while wincing in pain with every rep. I think he might have even cried! Maybe it was sweat, but it was still funny.
07-03-2009, 01:02 AM
If you're looking for an all-in-one energy supp that includes geranium, LG Sciences just came out with E-911 and is getting great reviews. www.lgsciences.com - coupon code introe911 - $15 + shipping.
Sounds solid.IC, i upped my beef, tuna, and chicken up 2oz each, and i turned all of the 1/2 shakes into whole shakes. I might add another if necessary.
Thigh to Shoulder Shrugs 95x10, 135x8(x2), 125x8
BB Front Raises?Front Lateral Bar 45x8(x3)
Reverse curl?Reverse Forearm 135x10(x3)
Ya, nobody likes them stanky fish guts. Shower off you sicko.
07-03-2009, 01:08 AM
*You need more cals in your post-workout meal. Mine currently is 2 scoops whey in 16oz FF milk, 2 slices of cinnamon raisin Ezekiel bread and a medium size bowl of mixed blueberries and raspberries. I'd say do a variation of that, but cut it down to maybe 1 scoop of whey in 8oz milk, one slice of Ezekiel bread with some honey and a small bowl of mixed berries.
*Rather than taking your malto pre-workout, take it intra-workout
*Cut your coconut oil down to 1/2 tbs
* You're going to want to taper off some of the carbs down the road. You'll probably want to cut that banana from Meal 5 and just have a lean meat and some carrots or some type of green veggie. You'll also want to be cutting out those crackers in Meal 6.
*Try to consume your carbohydrates around your workout. That's when you most need them, so you should be having about 2/3-3/4 of your daily CHO intake around that time.
07-03-2009, 01:18 AM
07-03-2009, 03:48 AM
QUOTE:Originally Posted by Dr.Mauro DiPasquale
It’s also important to note that Medium Chain Triglycerides (MCT’s) get a big thumbs down for use in the Anabolic Diet. Very few foods actually contain MCT’s, but you’ll find many people are very big on MCT supplements, most of which are derived from coconut oil. They’ll say,
“It’s fat, why can’t we use it?” but it basically bypasses the whole energy pathway we’re trying to establish with the Anabolic Diet and can be very counterproductive.
MCT’s can be of great use on a diet high in complex carbs because of its protein sparing effects. But on the Anabolic Diet, the body, instead of using the long chain fatty acids that make up most body fat, uses the MCT’s. The body ends up bypassing the very metabolic processes that the Anabolic Diet sets up: to burn its own fat and use the long chain fatties as a primary energy source.
The long chain triglycerides utilized in the Anabolic Diet also have several advantages over the MCT’s. They have an even greater protein-sparing effect than the MCT’s. And along with decreasing the formation of bodyfat, which the MCT’s also do, they increase the amount of existing bodyfat broken down and greatly decrease bodyfat levels. A lot of people will be tempted to run down to the health food store and buy some MCT’s to be used on this diet, but don’t bite. They’ll actually work against the diet in terms of muscle
production and fat breakdown.END QUOTE
Ezeikiel bread is only sold at Publix around here right?
07-03-2009, 04:05 AM
07-03-2009, 09:22 AM
thenomad, glad to see your cast is off and you're back in the gym - I'm sure you'll reach your goal in no time.
What geranium product are you getting?... Edit: never mind, I just read the post above
07-03-2009, 10:37 AM
A lot of people on here like doing keto diets, but I only prefer them when you're really trying to get lean. Like if you got down to 9% and wanted to drop to 5%. You can make plenty of progress without a keto diet, and it will save you a lot of muscle. Keto diets can be difficult if you don't know how to carb-cycle and do refeeds as those are both very important aspects of the diet.Consider it all done. I think i may even cut out the CO until i'm done cutting. I've been doing a little research and from what i've seen, it actually slows the bodies ability to reach ketosis.
Now, TKD may be up your alley, which is basically what I was suggesting. The only time you take in carbohydrates is surrounding your workout, so you'd be low to zero carb on off days, and a decent amount (~150-200g) of CHO on your workout days.
Ya, from what I've seen.Ezeikiel bread is only sold at Publix around here right?
Cool. Just came across that and thought you might be interested.thank you good sir. i just PM'd the guy for a few more details and i will be getting that good stuff soon i hope!
07-03-2009, 11:35 AM
Forgot to address...You can cut out the coconut oil if you'd like, but I don't think it's going to make a huge difference when dieting down to the level you're looking for.
07-03-2009, 11:44 AM
07-03-2009, 12:27 PM
$4 flat rate is a great price considering the pounds of stuff I buy at once, but when you were getting it for free in the first place, it just doesn't sound that great. It's not a big deal, but I haven't been seeing too many Gold Codes recently, and I just re-upped my membership.
07-03-2009, 12:46 PM
07-03-2009, 01:37 PM
07-03-2009, 01:40 PM
07-03-2009, 02:46 PM
today is a rest day. kinda bummed. some dood just came by to look at the car i'm selling and found a nail in one of the good tires. now i have to take the other two that i bought back to wally world, hopefully run into the same cashier and get my money back. the only problem is that i lost my receipt. i hate karma.
i guess i'll just have to do something else that is fun. yet i have no idea what that could be.
07-03-2009, 02:51 PM
Also, fasted, low-endurance cardio is an excellent addition. Maybe do HIIT 1-2x/wk after resistance training, and fasted cardio 1-2x/wk. The thing about fasted is you've got to get up and hit the gym before breakfast. I usually did that on my "off" days.
Pop some E-911, head for the gym, crank up that treadmill to high incline and just do a light walk for 30mins. DON'T hold the handles!
07-03-2009, 03:10 PM
07-03-2009, 03:15 PM
Me personally, I like doing sprints with a 10 second rest in between intervals. At my HIIT peak, my routine was
400 yard sprint, 10 sec rest x 2 intervals
200 yard sprint, 10 sec rest x 2 intervals
150 yard sprint, 10 sec rest x 2 intervals
100 yard sprint, 10 sec rest x 2 intervals
50 yard sprints, 10 sec rest, x 2 intervals
NSCA - CSCS
07-03-2009, 03:37 PM
07-03-2009, 03:48 PM
07-03-2009, 04:02 PM
07-03-2009, 04:56 PM
07-03-2009, 05:00 PM
07-03-2009, 05:23 PM