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Road to a lean redemption

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    Quote Originally Posted by runner_79

    Yep...you can't outrun your mouth Azza.

    Diet (which is why I'm asking help for) is key to this program. Lots of lean meat, good fats. Stealing away from all nut sources using more coconut milk and oil and using avocados. Pumpkin as my main carb source. 100g at 6g carbs is insanely Good. Lots to eat.
    Keep up the good work.
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    Quote Originally Posted by AaronJP1

    Keep up the good work.
    Good to see u drop in Mr Nimbus hahah
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    Name:  week3.jpg
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    Total calories for today with breakdown are as follows:
    Intake 1783
    Cardio expenditure: 400kcal in 21minutes.
    Weight Expenditure: Calculable possibly but the effect it has on EPOC is quite difficult.

    Net yield without weights taken into consideration, is 1383 with a deficit of 533.

    Cliff Notes:
    Energy is good. Training intensity is there!
    Body is quite good at using fat as a source. The running has really improved with this training. Longer times to exhaustion at near aerobic threshold. HR is getting up at 180bpm on average.

    Calves, well...thats a different story, running in my vibrams. They are rock hard calves, but tender hahaha..
    On my run, i wanted to turn back, but something kicked in. Like, lets keep going. Never has happened. Was very zoned in and wanted to finish the run at all costs. What drove me to run after a hard Torso day, was ??? surely this is not a supplement effect and placebo can suck my balls cause it wasn't that.
    I felt strong, and powerful with my strides, and my chest was opened up quite nicely.
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    1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.
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    Quote Originally Posted by DreamWeaver
    1800 calories sounds a bit low to me considering your weight training session would likely be about 700 to 900 calories burned and then you're 400 cals from cardio. Just don't go too low and kill your metabolism. You would definitely have to put a refeed day in there to keep it going at that level.
    Maybe drop fats and add in more potato or pumpkin?
    I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
    I have legs today, so that's a refeed in itself.
    Legs and running today...arms tomorrow...let's pump it out
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    CARB, PROTEIN, FAT CALCULATOR

    Calories per day
    (calculate daily calories here)

    Common Diet Ratios
    Carbohydrate % 35
    Protein %40
    Fat % 25

    Meals per day :4-5

    RESULTS - AMOUNT OF NUTRIENT REQUIRED
    CARBOHYDRATE 118g
    PROTEIN 190g
    FAT GRAMS per day 73g

    Kcal =1900....

    Fat per meal? Is that fat in lean meats negligible or add that in?
    Carb manipulation? Post workout ONLY?
    So confused as HOW to lose fat with my breakdown...
    Anybody shed some meal planning advice
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    felt good at gym...
    I had to train this afternoon. Sh!t sleep...problem with the girlfriend... but gym calmed me today...so glad i didn't procrastinate and not go and say, ahhh ill do it tomorrow.
    ALSO, got my run in...5.15km 20minutes 38seconds. lovin it...
    Tomorrow is ARMS day and they best day cause it is best pump!!!
    Supps are definitely helping me. Pro XT-500 is just JUST NICELY. Starting to feel the appetite suppression now.
    Hunger is being staved off longer, and im never that hungry in the first place. Just wanna nail down ratios optimal to stoke the furnace and prime the pump for fat loss and muscle gain.
    My only supps now are my staples, PRO-XT and cordygen v02+cre-02+beta alanine+cit mal+LCLT
    TIME TO SEE WHAT THIS BABY HAS IN STORE FOR ME BY ITSELF.
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    Quote Originally Posted by runner_79 View Post
    Maybe drop fats and add in more potato or pumpkin?
    I don't feel full but don't feel empty. It's just about ok with eating, but give it an hour and I'm hungry again.
    I have legs today, so that's a refeed in itself.
    Legs and running today...arms tomorrow...let's pump it out
    Don't drop fats, fats and protreins will stick with you longer. You could actually go 40 30 30 and increase fats a bit...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by runner_79 View Post
    CARB, PROTEIN, FAT CALCULATOR

    Calories per day
    (calculate daily calories here)

    Common Diet Ratios
    Carbohydrate % 35
    Protein %40
    Fat % 25

    Meals per day :4-5

    RESULTS - AMOUNT OF NUTRIENT REQUIRED
    CARBOHYDRATE 118g
    PROTEIN 190g
    FAT GRAMS per day 73g

    Kcal =1900....

    Fat per meal? Is that fat in lean meats negligible or add that in?
    Carb manipulation? Post workout ONLY?
    So confused as HOW to lose fat with my breakdown...
    Anybody shed some meal planning advice
    Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    Don't overthink it, there is no magic formula just to 40 30 30 like I said and get the intake up a tad like 2100 cals ed throw in a 3500 calorie refeed day once a week with higher carbs say 50%... and yes you count everything you eat.
    Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

    which brings me to next question. Olive oil or coconut oil?

    cutting ALL WHEY and NUTS tomorrow.
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    Quote Originally Posted by runner_79 View Post
    Easiest way i think i CAN approach it is, meet my protein requirements of at least 1g/lb BW, fats at .45g per/lb and rest from greens and a nice chunk of Sweet potato with no fat post workout.

    which brings me to next question. Olive oil or coconut oil?

    cutting ALL WHEY and NUTS tomorrow.
    yah as long as you're a) gettng 30% of your cals from fat and b) trying to get a deversified amount of poly unsaturates, saturates, and monostaturates to maintain a good balance of fats. Your calculator should tell you that too...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
    Mono from olive oil/avacado
    Poly from fish oils..................

    Set...thanks DW
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    Quote Originally Posted by runner_79 View Post
    No it didn't...saturated is gonna come from my grass fed beef and turkey mince.
    Mono from olive oil/avacado
    Poly from fish oils..................

    Set...thanks DW
    Sounds good .. www.fiday.com will break the fats down, it's a bit of a pain to start but ok when you have your diet set up.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Myfitnesspal is NOT myfitnesspal!!!!!
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    Quote Originally Posted by runner_79 View Post
    which brings me to next question. Olive oil or coconut oil?
    I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!
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    Quote Originally Posted by ScottyDoc

    I would get a healthy amount of fat from a number of different sources, fish oils with Omega 3-6-9's are gonna always be the best IMO!!!
    Examples bro?
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    Quote Originally Posted by runner_79 View Post
    Examples bro?
    Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!
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    Quote Originally Posted by ScottyDoc

    Salmon, flax seed oil, NOW vitamins makes a Omega 3-6-9 gel cap, I'm sure DW can come up with a few more from natural foods!
    Food over Supps man for me...seeing better results too...
    Thanks heaps
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    Well, arms were MURDERED this morning.
    Pump, and lactic acid...crazy!!!!
    Had to change to correct form as I didn't fully understand the workout list that my trainer gave me. Showed me how to do it with proper form. Boy did it hurt!!!!

    Cliff notes:
    After lunnch, i got up out of my seat, and I felt warm headed and light on feet. Maybe not enough food????
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    Name:  week3.jpg
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    ***notes: got the proper technique: screaming biceps
    ** last set of inline hammer curls was failure
    Food:
    Breakfast: Same as yesterday, using up rest of my turkey. Will be beef on Thursday
    Lunch: 160g cooked chicken breast, 30ml olive oil, large mixed greens salad+fav dressing (apple cider+mustard)
    Dinner: 300g grass fed steak, 100ml coconut milk, 200g rockmelon, 50g peaches, 50g apple,80g strawberries
    NOTES:
    Used fruit tonight with cinnamon to try and increase serotonin levels to help with sleep and GH production, may even burn fat
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    Quote Originally Posted by runner_79 View Post
    Well, arms were MURDERED this morning.
    Pump, and lactic acid...crazy!!!!
    Had to change to correct form as I didn't fully understand the workout list that my trainer gave me. Showed me how to do it with proper form. Boy did it hurt!!!!

    Cliff notes:
    After lunnch, i got up out of my seat, and I felt warm headed and light on feet. Maybe not enough food????
    could be a combination of thngs, hard work while dieting etc ... if you feel light headed a small amount of carbs can take care of that. I bit of orange juice is good as it works fast.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Thanks man.
    Feeling very good though. Today is off day. Gonna go for a run when I get home From work.
    Do a 35min jog at certain Heart rates.
    Will log it up. Need a physical rest from gym today. Besides, 3 days on 1 off suits me Perfect.
    Will keep food tight today. No fruit even though it is paleo.
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    Just went to gym today...didnt wanna come home...least at training, im honest to myself and the results i want. Can't be judged there. Best of all, mothers can't annoy you with questions when you not home. Back to chest fasted in the AM...

    still no visual changes in the mirror.
    Gets ya down after 3 weeks and no real change
    but will fight the fight and see another day...thanks guys for hanging in my log...means a lot
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    You should be seeing some significant chages by now with your diet the way it is...
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    Nope.
    Food intake is accurate, water at 1gallon a day at least. Sleep is ok. 6 1/2hours Minimum.
    Trying to think wtf is going wrong
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    Quote Originally Posted by runner_79 View Post
    Nope.
    Food intake is accurate, water at 1gallon a day at least. Sleep is ok. 6 1/2hours Minimum.
    Trying to think wtf is going wrong
    What does the scales say...
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    Post that in the morning. Like
    To Weigh in (if I do) first thing empty Stomach.
    Would you recommend a creatine that doesn't retain any water to keep strength?

    Energy is still amazing!!!!XT is the shiz bro! See why Punjabi liked it!!!!
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    Quote Originally Posted by runner_79 View Post
    Post that in the morning. Like
    To Weigh in (if I do) first thing empty Stomach.
    Would you recommend a creatine that doesn't retain any water to keep strength?

    Energy is still amazing!!!!XT is the shiz bro! See why Punjabi liked it!!!!
    Creatine Nitrate is good for pre-workout. I heard it from a little bird that we may be making huge strides the that department in the future. shhh I might have said too much....
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    I smell a log haha...doing well guys!!!really improving and putting out some good products.!!!!'n
    Nitrate only needs about 750mg for a pump yeah?
    Mix that and agmatine! Wow!!!

    Mkretz has dibs before me hahah...thanks for the support DW
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    Weight is 79.3kg
    Lost 400g in 3 weeks....
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    Quote Originally Posted by runner_79 View Post
    Weight is 79.3kg
    Lost 400g in 3 weeks....
    Look here ya Damn Aussie... ENGLISH!!!
    Don't go making your readers have to google and convert and do math...
    Weight is (79.3 x 2.2 =) 174.46 Lbs Lost 90.4 x 2.2 =) 0.88 Lbs in 3 wks
    Just remember, Next time....


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    Sorry Doc...we use kg's hahah
    Lbs...what are they...sounds foreign language...

    So it's not that much really
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    Oh that creatine and workout product read up on the new Ignite 2 on our breaking news thread, it will give you instant wood!!
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Subd! Plan to use this stuff to start and finish my summer cut. Interested in your results bc we both do similar things!
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Damn bro less than a pound in 3 weeks? I could lose apound in a 3 hours if I wanted haha... Hmm maybe underlying issues with the skinny fat... I am the Same body type. Crazy thing- I took one week off from lifting last week. Did two low intensity cardio sessions of 7-800 cals each. No dietary changes. I lost 4 pounds that week and looked noticeable bigger and fuller.... Maybe u need a little lay off ? It was my first in over a year! Now ive scheduled one every 6-8 weeks....
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    Quote Originally Posted by chedapalooza View Post
    Damn bro less than a pound in 3 weeks? I could lose apound in a 3 hours if I wanted haha... Hmm maybe underlying issues with the skinny fat... I am the Same body type. Crazy thing- I took one week off from lifting last week. Did two low intensity cardio sessions of 7-800 cals each. No dietary changes. I lost 4 pounds that week and looked noticeable bigger and fuller.... Maybe u need a little lay off ? It was my first in over a year! Now ive scheduled one every 6-8 weeks....
    Yah hard to say what is wrong his diet looks very good...I wonder ihe threw in some big refeeds once a week, ift aht might kck his metabolism a bit...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver

    Yah hard to say what is wrong his diet looks very good...I wonder ihe threw in some big refeeds once a week, ift aht might kck his metabolism a bit...
    Definitely always helps me... They have to be really needed though otherwise it could take me aweek to burn it off :/ which I
    Currently goingthrough now.. Note to self: do not refeed FOLLOWING an off week. I find it best to refeed after my highest
    Volume week.. Then restart my training / deplete cycle. Does he have enough rest days? Cortisol could just be sky high... I was shocked to lose weight on my off week.. Body is a strange thing
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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    thanks guys.
    Well im starting Lean Gains as of Last NIGHT. dinner was finished by 8:20pm...had a fruit and carb refeed at dinner. Sleep very nicely...lots of blueberries and cinnamon.
    workout went well...Gettin some veins through my shoulders...looked swole this morning doing chest and back. followed by a 5km run in 20:35minutes...

    Lunch is at 1pm..sipping on my monster amino's @ 10g every 2-3 hours.
    Will be grilled fish (no flour-gluten intolerance) with lots of salad, and tonight is probably Salmon and ill close of at 8pm, and get ready for bed by 11 and at gym at 7am tomorrow for LEGS...grueling leg day. Will post up results a little later...

    I figured, as im not losing much weight, im retaining most, if not ALL my muscle. My strength had not decreased, BUT, i want to lose some weight/fat so its a weird situation hahahah...
    Good to have you in Camillo for my ride...its awesome...

    Energy in GYM was INSANE..loving the fasted workouts with PRO XT-500...really feel the surge...Beta alanine to buffer my pain and cit mal to help with endurance along with cordygen v02...sweet as stack...

    Any thoughts you guys wanna add as to how i can better my APPROACH TO LEAN GAINS???

    Thanks Guys

    -Chris
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
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    Quote Originally Posted by runner_79 View Post
    thanks guys.
    Well im starting Lean Gains as of Last NIGHT. dinner was finished by 8:20pm...had a fruit and carb refeed at dinner. Sleep very nicely...lots of blueberries and cinnamon.
    workout went well...Gettin some veins through my shoulders...looked swole this morning doing chest and back. followed by a 5km run in 20:35minutes...

    Lunch is at 1pm..sipping on my monster amino's @ 10g every 2-3 hours.
    Will be grilled fish (no flour-gluten intolerance) with lots of salad, and tonight is probably Salmon and ill close of at 8pm, and get ready for bed by 11 and at gym at 7am tomorrow for LEGS...grueling leg day. Will post up results a little later...

    I figured, as im not losing much weight, im retaining most, if not ALL my muscle. My strength had not decreased, BUT, i want to lose some weight/fat so its a weird situation hahahah...
    Good to have you in Camillo for my ride...its awesome...

    Energy in GYM was INSANE..loving the fasted workouts with PRO XT-500...really feel the surge...Beta alanine to buffer my pain and cit mal to help with endurance along with cordygen v02...sweet as stack...

    Any thoughts you guys wanna add as to how i can better my APPROACH TO LEAN GAINS???

    Thanks Guys

    -Chris
    Just don't shy away from food on wd's as this will keep your metabolism moving, what did I say 2600 for you on wd's... and 1600 nwd's lets see how that goes. You may want to shorten the nwd eating window for comfort reasons.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Will do...nwd is all veggies and protein and fat
    Wds is post workout carbs/protein and rest meals protein/ veggies...
    ...::: EBF REP :::...
    Recompadrol-AAv2-Metabolic Pow(d)er
    THE FUTURE OF LEAN
  

  
 

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