[Rodja]

Thanks for clearing up the quinoa option. I am curious as to what are some ways you cook the potatoes? I usually just chop em up and drizzle EVOO on top and bake them. Would love to hear some other ways to add them tomy meals other then baked or mashed.

I try and lift the same way. I believe in the olympic / athlethic type of lifting rather then the bodybuilding approach. Not that there is anything wrong with it, it is just a personal preference of mine. I try to avoid all movements that would involve me sitting or using a machine. I try and do almost everything standing up. I recently finished reading Power Training by Dos Medios and am about to start this other book about functional training. I see from your log you follow Defrancos WS4SB. I will prolly give that program a shot after my 531 but am gonna stick with 531 for a little longer to give it a fair chance. It is soupposed to be great for strength building. Do you read any of Jim Smiths writings?

I like the DeFranco method a tad better since it has more variety and room for tinkering. Plus, I am NOT a fan of singles for most lifts and stay in the 3-5 rep range for my max lift(s). One thing that I do use that come from PLing is the deload to rest the CNS and joints. Honestly, most of my training is an amalgam of concepts with a twist based on my MMA experience/emphasis.

[JudoJosh]

I actually grabbed some bananas yesterday specifically for this after you mentioned it in the food thread. Tonight is the night

Let us know how you like it. I don't have any sweet potaoes home now but I can run to the market and grabbed a couple sometime this week

you can eat a little bit, like 1 piece of fruit a day. i mean this is a diet for extreme fat loss. the body literally uses adipose tissue for energy. energy levels dip at first but this is super effective. i have a roomate who is about 5-10 and in the beginning of the summer he weighed 193. you know, skinny fat guy physique. by putting him on paleo and eventually a little bit of keto + 3 days a week of lifting, we got him down to 165 in 2 months. now hes got no love handles and looks pretty solid.

hmmmm.. maybe for a future hard cutting cycle I might give it a try. I just got the erase-tt2-oep stack from nutra that I was planning ro run in a couple months. I am now considering a paleo/CKD type diet. So during carb up days would I only limit myself to red potaoes, sweet potatoes, basmati rice, quiona and fruit as carb sources? Are there any other paleo friendly carbs out there?

I like the DeFranco method a tad better since it has more variety and room for tinkering. Plus, I am NOT a fan of singles for most lifts and stay in the 3-5 rep range for my max lift(s). One thing that I do use that come from PLing is the deload to rest the CNS and joints. Honestly, most of my training is an amalgam of concepts with a twist based on my MMA experience/emphasis.

The 1 in 531 isnt a true 1 rep and he talks against using your actual 1RM. The way Wendler lays it out is you take what you think your 1RM is and take some weight off of that and go for as many reps as you can then you enter the weight and reps into a formula to get your 1RM and then you take 90% of that number and use that as your 1RM, so it is slightly less then your actual 1RM. Then you base all your percentages off your new 1RM and he instructs that when you get to the 531 week on your last set, the 1, which is 90% of 90% of your true 1RM, you lift it was many times as possible not just once. The theory is that you dont have to lift at your heaviest to gain strength, you can work with less weight and still gain strength. So it isnt exactly a single. I remember reading in Defrancos site that he has been experimenting with incorporating the 531 methodology to his ME days and leaving the rest of the WS4SB program the same.

[HereToStudy]

I know me too. Just had another half of sweet potato and banana mash with a nice big steak mmmm

Banana mash? what is this you speak of? Is it like mashed potatoes but with bananas instead?

When I said I would try this, I did not lie. Put a bit of a twist on it:

Basically did it like a twice baked. Baked the sweet potato, cut off cap, scooped out inside. Put it into a bowl, with a warmed banana, added some cinammon, and a bit of cayenne (i love sweet meets spicey). Mixed it all together, put it back into the potato, and baked for another 10 minutes. **** is delicious!

[Tomahawk88]

Nice HTS I might have to try it like that too. How long did u cook it the 1st time?

[HereToStudy]

Nice HTS I might have to try it like that too. How long did u cook it the 1st time?

I usually bake a sweet potato for about an hour on a flat cookie sheet at about 400 degrees. It takes a hell of a long time, but I think the texture comes out alot better than when I am in a rush and microwave it.

In this case I baked it for about 55 minutes before adding the banana and rebaking for 10 minutes. I use a bit of microwave assistance to get the banana and sweet potato filling to blend well before readding it.

[Tomahawk88]

I usually bake a sweet potato for about an hour on a flat cookie sheet at about 400 degrees. It takes a hell of a long time, but I think the texture comes out alot better than when I am in a rush and microwave it.

In this case I baked it for about 55 minutes before adding the banana and rebaking for 10 minutes. I use a bit of microwave assistance to get the banana and sweet potato filling to blend well before readding it.

That might require more time than I would like. I like mine post workout. Although I could always have a shake, pop a swee potato in the oven, shower, and then start cooking whatever meat.

[JudoJosh]

When I said I would try this, I did not lie. Put a bit of a twist on it:

Basically did it like a twice baked. Baked the sweet potato, cut off cap, scooped out inside. Put it into a bowl, with a warmed banana, added some cinammon, and a bit of cayenne (i love sweet meets spicey). Mixed it all together, put it back into the potato, and baked for another 10 minutes. **** is delicious!

Mmmmm I am definetely trying this!!!

That might require more time than I would like. I like mine post workout. Although I could always have a shake, pop a swee potato in the oven, shower, and then start cooking whatever meat.

How long do you usually microwave the potato for?

[Tomahawk88]

Mmmmm I am definetely trying this!!!

How long do you usually microwave the potato for?

I hear u.

Like I said it depends on the size of the sweet potato. Usually 6-8 minutes r regular 1s but sometimes 10.

[JudoJosh]

So tomorow I am going to try the fasted training protocol as suggested by mulletsolider. Soupposed to be good for helping burn fat during the workout. And while speaking about fasting.. anyone ever try fasting in general? For a while I was 24 hour water fasting once a week. I had heard about it from an interview before with either Alywn Cosgrove or Vince Delmonte I think but basically they made a really good argument why fasting is good for just good general all around health and not just that but if you fast 1 day a week it will help with weight loss. Like how they say you need to cut 500 calories a week to loose a lb so if you are eating 2000 calories a day thats 14,000 calories a week and if you fast one day that week you will cut your weekly calorie down to 12,000. But to me this was just a perk, the health benefits of fasting is what really sold me on it.

[Rodja]

I've read the 5/3/1 template several times, but it's sole focus is increasing just a handful of lifts and lacks real athletic movements.

[JudoJosh]

I've read the 5/3/1 template several times, but it's sole focus is increasing just a handful of lifts and lacks real athletic movements.

Yea I agree it does put alot of emphasis on what it calls the 4 major lifts. This is my first time trying it. Since right now my goal is strength gain and I had read so many good reviews on the program in regards to strength gain I figured I will give it a shot. One thing I like is it gives you alot of options for your supplement lifts. The only lifts that are locked in are the main ones but the rest you can decide on your own. I try with my supplemental lifts to keep an athlethic mindset but I do see your point. I am about finished with this cycle of 531 and was gonna give it 2 more runs before I call it quits. Give the program a fair shot before I dismiss it.

[Army Guy]

ok I know this is yesterday's news, but that gym you posted looks SICK!!!! man what I wouldn't so in order to lift in a place like that!!!

[JudoJosh]

So yestarday I decided to start a 24hr water fast. I had no food past 1:00pm. I still took my prime but I took it with CLA or fish oil to help with absorption. I stayed up late studying and work up around 10 this morning. Upon waking up I immeadiately took 3 powerfull caps, 3 prime caps, 1 OEP cap, 2 scoops of jack3d and 2 CLA caps. 30 mins later for intra workout I sipped on 3 scoops of xtend. Immeadiately post workout 3 scoops whey. In about a hour I will have some eggs with pepper and some chopped up red potatoes.

Workout was:

Back Squat x5/x3/x1
Hyper extension 5x10
hack squats 5x10
Hanging leg raises 5x10
Went light jogging outside for about 10 mins

Overall thought of the faster training protocol, it was pretty fun. I didn't think I would have been able to power through my lifts with no food in me but I did. I think I am gonna be doing this type of training once a week when it fits my schedule. Hopefully it will help blast some fat away.

On another note the UPS guy came buy yestarday and dropped off a present from me. There was a site that had a sale on CLA and I got six 90ct bottles of CLA for $12!! So I will be adding CLA into my staples.

[JudoJosh]

FedEx just came by and dropped off my NP order!! I got me 2 tubs of DAA, 2 bottles of Erase, alpha-t2, titanium, OEP, and 2 6-bromo's!!! Pretty stoked! Gonna be trying out the alpha, oep, erase. daa stack in the near future. I amd ebating on weather it would benefit me to add in some DAA now or should I just leave what I got alone and continue on.. any thoughts/suggestions?

[JudoJosh]

My post workout meal

I went to make my eggs and red potatos and when I went into my pantry to get the potatos I noticed we did have some sweet potatos. So I opted to try this banana mash out instead. I hade some spinach and chicken with a bit of italian dressing and I made the banana mash and it was freaking delicious!!! I used half a sweet potato and a whole banana. This is definetely gonna be a regular in my diet from now on. Thanks tom!!!!!!!

[Tomahawk88]

My post workout meal

I went to make my eggs and red potatos and when I went into my pantry to get the potatos I noticed we did have some sweet potatos. So I opted to try this banana mash out instead. I hade some spinach and chicken with a bit of italian dressing and I made the banana mash and it was freaking delicious!!! I used half a sweet potato and a whole banana. This is definetely gonna be a regular in my diet from now on. Thanks tom!!!!!!!

Nice glad to hear u had some sweet potatoes. Even more happy to hear u liked it. Was just one of those random ass thoughts.

[JudoJosh]

So I decided to throw the DAA into the mix. I prolly wont have time to cap them until monday. Unless the container comes with a 1g scoop then I can start tomorow. I I based this decision off a link my good friend silentbob187 sent ot me.. http://anabolicminds.com/forum/compa...-aspartic.html .. Here is what USPlabs had to say about the combo of DAA and powerfull

DAA & PowerFull ™

D-aspartic acid is gaining momentum as a decent testosterone booster as rightfully indicated by some scientific studies (1-3). Unfortunately, the amino acid is also a known stimulator of prolactin release (3-5). One study in male rats found that while D-aspartic acid increased testosterone and LH by 236% and 146%, respectively, it also increased prolactin levels by 152%. Prolactin is probably best known for its ability to stimulate lactation in women. But, it can also have other effects in humans, including men. Prolactin may be associated with lowered testosterone levels, lowered libido and possibly even increased fat mass (possibly through suppression of lipolysis or increased lipogenesis) and decreased insulin sensitivity (6-10). When considering that D-aspartic acid’s testosterone-enhancing effects might be hampered by its ability to also elevate prolactin, it makes sense to use it with a product that is designed to support healthy prolactin levels. By utilizing USPLabs’, PowerFull product, which contains a precise formulation designed to support healthy prolactin levels, it can allow you to not only enhance the testosterone-boosting effects of the amino acid, but also benefit more from it in general.

References

1. D’ Aniello A, et al. Involvement of D-aspartic acid in the synthesis of testosterone in rat testes. Life Sci. 1996;59(2):97-104
2. Topo E, et al. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120
3. D’ Aniello A. D-aspartic acid: an endogenous amino acid with an important neuroendocrine role. Brain Res Rev. 2007 Feb;53(2):215-234
4. Pampillo M, et al. The effect of D-asparate on luteinizing hormone-releasing hormone, alpha-melanocyte-stimulating hormone, GABA and dopamine release. Neuroreport. 2002 Dec 3;13(17):2341-2344
5. Nagy GM, et al. Control of prolactin secretion by excitatory amino acids. Endocrine. 2005 Dec;28(3):303-308
6. Shibli-Rahhal A and Schlechte J. The effects of hyperprolactinemia on bone and fat. Pituitary. 2009;12(2):96-104
7. Brandebourg TD, Brown JL and Ben-Jonathan N. Prolactin upregulates its receptors and inhibits lipolysis and leptin release in male rate adipose tissue. Biochem Biophys Res Commun. 2007 Jun 1;357(2):408-413
8. Ben-Jonathan N, et al. Focus on prolactin as a metabolic hormone. Trends Endocrinol Metab. 2006 Apr;17(3):110-116
9. Ribeiro RS and Abucham J. Recovery of persistent hypogonadism by clomiphene in males with prolactinomas under dopamine agonist treatment. Eur J Endocrinol. 2009 Jul;161(1):163-169
10. Gillam MP, et al. Advances in the treatment of prolactinomas. Endocr Rev. 2006 Aug;27(5):485-534

So I will be adding it in at 3g a day. The only question now is if I should do 12weeks on and then 12 weeks off like how it is recomended for TCF or can I just take it 3g a day for the remaining 5 weeks of this log stright.

[JudoJosh]

Nice glad to hear u had some sweet potatoes. Even more happy to hear u liked it. Was just one of those random ass thoughts.

Yea bud thanks again it was delicious!! I already got my sweet potato and banana ready for my monday workout. Any other delicious recipes you have feel free to pass them my way

[JudoJosh]

sunday motovation

[SilentBob187]

So I decided to throw the DAA into the mix. I prolly wont have time to cap them until monday. Unless the container comes with a 1g scoop then I can start tomorow. I I based this decision off a link my good friend silentbob187 sent ot me.. http://anabolicminds.com/forum/compa...-aspartic.html .. Here is what USPlabs had to say about the combo of DAA and powerfull

So I will be adding it in at 3g a day. The only question now is if I should do 12weeks on and then 12 weeks off like how it is recomended for TCF or can I just take it 3g a day for the remaining 5 weeks of this log stright.

TCF-1 actually recommends 12 days on and 12 days off. That was the duration of the study in which subjects were found to have ~40% increase in Total Test. You could dose it for longer than that, as many people have been, there just isn't any data backing up those longer runs of DAA.

I believe PA said he's been taking it daily for months on end.

1st post, been subbed for awhile.

[JudoJosh]

TCF-1 actually recommends 12 days on and 12 days off. That was the duration of the study in which subjects were found to have ~40% increase in Total Test. You could dose it for longer than that, as many people have been, there just isn't any data backing up those longer runs of DAA.

I believe PA said he's been taking it daily for months on end.

1st post, been subbed for awhile.

I meant 12 days not weeks. I was talking with MrBigPR and he recomended I run it straight though and you said the same thing so that is what I am going to do. I got up early this morning and was able to make like 20 caps of the DAA. 6 caps came out to 2.5g so I am gonna take 6 a day for the first week and then up it after that. 2 caps in the AM then 6 hrs later 2 more caps and finally before bed 2 caps. I was told I can go as high as 6g a day but im going to stick with around 3 for now and maybe go higher. Should be fun!!!!

[JudoJosh]

So my dinner tonight was so delicious I decided to share it with you guys.

It was Sun-Dried Tomato Salmon

Ingredients
• 4 Salmon Filets (6oz each), cooked
• 1 Tbsp Olive Oil
• 1/4 cup Sun Dried Tomatoes
• 1 teaspoon Dried Parsley
• 2 Garlic Cloves, minced
• Salt and Pepper

Directions
1. Cook salmon separately (In the oven, wrapped in aluminum foil, at 350 degrees
F for 30 minutes)
2. In a food processor or blender, combine the sun-dried tomatoes, garlic, salt,
and pepper. Pulse until a smooth paste forms.
3. Unwrap the salmon once cooked. Top with the sundried-
tomato mixture and serve.

Nutritional Facts
• Calories: 301
• Protein: 34g
• Carbohydrates: 3g
• Fat: 17g

I added a side of spinach to my meal. It was a great twist on fish. I usually cook my fish with old bay, lemon juice, butter, and garlic so it was nice to have something different

[SilentBob187]

I had plain jane pork chops and green beans....you win this time.

[JudoJosh]

I had plain jane pork chops and green beans....you win this time.

I have a collection of recipe books. I suck at cooking without a recipe. I cant just naturally know what to do. I have tried before and it never comes out pretty. I'll post up some recipes as I eat them, hopefully you will see something that looks tastey and try it out. That banana mash is pretty good. Try it out, its nothing more then a sweet potato and banana mashed together. Its a nice dessert tasting treat without being too bad for you.

[Tomahawk88]

I have a collection of recipe books. I suck at cooking without a recipe. I cant just naturally know what to do. I have tried before and it never comes out pretty. I'll post up some recipes as I eat them, hopefully you will see something that looks tastey and try it out. That banana mash is pretty good. Try it out, its nothing more then a sweet potato and banana mashed together. Its a nice dessert tasting treat without being too bad for you.

Yes spread the word about my sweet potato banana mash!

[HereToStudy]

Hey bro,

I checked out OutFoxed, thanks for letting me know about it. Damn good documentary, even though it made my blood boil over the way they handle the news program even more.

[JudoJosh]

Hey bro,

I checked out OutFoxed, thanks for letting me know about it. Damn good documentary, even though it made my blood boil over the way they handle the news program even more.

Glad you enjoyed it.

[JudoJosh]

10/4

Workout was
Standing Military Press
Barbell Pushups
DB rows
and I finished with some kettle work.

I learned the barbell pushups from one of Defrancos youtube videos and decided to give them a try. They were great and I will be doing them from now on. I am going to start putting my feet on a bench to have a little variation to it.

10/5

Was 192.6 this morning!!! Was so excited I had to take a pic

Had a fasted workout this morning. Used the same outline as my last one. Workout was:
Deadlift
GHR
Lunges
Leg Raise

[HereToStudy]

What was your starting weight again?

[JudoJosh]

What was your starting weight again?

I was floating around 203-198. I havent woke up and been under 198 since before this log so I am pretty excited I past my plateau and it looks to be continuing. This morning I was 191!!!