Tomhawk Is Eating His Cake And Having It Too (CBL)

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    Quote Originally Posted by tallguy34 View Post
    That's pretty interesting brother.

    I was looking at Wendlers 5/3/1 as well. I never max though, I'm not a power lifter and for me I don't really need to know how much I can lift one time. Lol. However with that being said, Wendlers program does bring the added benefit of mass which as you know is what I'm going for. Well, lean mass. Lol. I'm currently trying to figure out a happy medium between lifting for mass and using Crossfit to remain lean. The concept behind it is that lifting for mass will allow me to keep getting stronger while the Crossfit would allow me to remain functional with my strength and gain some of the functional explosive power that sport is know for.
    Ya I will probably end up changing my mind again soon haha.

    Well with Wendlers 531 you dont ever really max. You just use a formula to come up with a 1 rep max IE 360*9*0.0333+360=468. I did 9 reps as my "heavy" set. It is definitely a program worth looking into.

    I wont really comment on crossfit. Just that it isnt for me and isnt for this diet.

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    Quote Originally Posted by Tomahawk88 View Post
    Ya I will probably end up changing my mind again soon haha.

    Well with Wendlers 531 you dont ever really max. You just use a formula to come up with a 1 rep max IE 360*9*0.0333+360=468. I did 9 reps as my "heavy" set. It is definitely a program worth looking into.

    I wont really comment on crossfit. Just that it isnt for me and isnt for this diet.
    I love 5/3/1 ;p its awesome , try it sometime Tommy , and yeah...bro all I gotta say is this, a quote from a wise man:

    "Friends don't let friends CrossFit" ! So smart man Tommy ;p...as for the party...shame on you, you were counting the amount of pen1s that was gonna be invited...and yeah why the heck not ask: "Hey excuse me ladies, mind hugging each other while I take a pick for my internet friends? They are currently bashing me for counting the amount of Frankfurts invited to this party as opposed to the total amount of Melons we would be having for dinner!"
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    Quote Originally Posted by Tomahawk88 View Post
    Ya I will probably end up changing my mind again soon haha.

    Well with Wendlers 531 you dont ever really max. You just use a formula to come up with a 1 rep max IE 360*9*0.0333+360=468. I did 9 reps as my "heavy" set. It is definitely a program worth looking into.

    I wont really comment on crossfit. Just that it isnt for me and isnt for this diet.
    Well, with the job I'm going for I have to remain functional which is why the Crossfit is in there. Plus I find it a better cardio workout than say the treadmill or elliptical and in less time. I know most people on the boards aren't very supportive of Crossfit. A lot of people who lift like we do don't like it because its change. Its outside of the norm, which is fine. I'm not bagging on anyone that looks down on it. My fitness goals are more akin to those of say a Running Back or Full Back than a bodybuilder or powerlifter. Size coupled with explosive power is what I'm going for.
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    Quote Originally Posted by Celorza View Post
    I love 5/3/1 ;p its awesome , try it sometime Tommy , and yeah...bro all I gotta say is this, a quote from a wise man:

    "Friends don't let friends CrossFit" ! So smart man Tommy ;p...as for the party...shame on you, you were counting the amount of pen1s that was gonna be invited...and yeah why the heck not ask: "Hey excuse me ladies, mind hugging each other while I take a pick for my internet friends? They are currently bashing me for counting the amount of Frankfurts invited to this party as opposed to the total amount of Melons we would be having for dinner!"
    Well I am doing 531 routines just not full out 531 right now. Like my extra squat/leg day Wednesday was a regular 531 squat day. Maybe in the future I will do a full 531 program. Just now working on this as this seems to be going well.

    To be honest it is looking like no girls are going to show. Just because you invite a bunch of girls doesnt mean a lot of girls are going to show. Not sure if I plan on taking that calculated risk or not yet.

    Quote Originally Posted by tallguy34 View Post
    Well, with the job I'm going for I have to remain functional which is why the Crossfit is in there. Plus I find it a better cardio workout than say the treadmill or elliptical and in less time. I know most people on the boards aren't very supportive of Crossfit. A lot of people who lift like we do don't like it because its change. Its outside of the norm, which is fine. I'm not bagging on anyone that looks down on it. My fitness goals are more akin to those of say a Running Back or Full Back than a bodybuilder or powerlifter. Size coupled with explosive power is what I'm going for.
    If it works for you more power to you. Just be careful that is all I ask. It can be dangerous as a lot of things we do are.

    So my workout today was pretty simple. Just a good chest and bicep workout.

    Felt strong on my incline and decline ELECT sets. Decided to be a little more aggressive when it came to upping the weights between each set. I think I have been wearing myself out a little too much before I get to heavier weight.

    Went lighter on the DB pullover. Wanted to focus on my lats to really give me something to balance on for bench.

    Decided to only do 285 for my bench. It was 2 pause presses. Nice solid reps without too much difficulty. Want to make sure I pause.

    Lat pull downs, nothing too special just working those lats and warming up biceps.

    ELECT BB curls felt easier than usual today. Decided to finish with a rep out. Had to use close grip lat pulldowns instead of chin ups today.

    Used the 40s for hammer curls today and it was with as much ease as you can with fat gripz.

    Finished off with some fat gripz on rope tricep ext.

    Left the gym feeling HUGE. Upper body was just filled out. It is clear I am gaining muscle. Going to make sure to keep my carb back load night to just 2 meals. Had a few times where I fed 3 times and that is just a bit too much I think. I like gaining, but it was getting a little crazy.

    Also got some free ACE personal training study material from my aunt. So I will be doing quite a bit of reading.
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    Just saw these on facebook and thought I would share:

    Name:  superfatty.jpg
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    I think they are a little... small...
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    Quote Originally Posted by Tomahawk88
    Just saw these on facebook and thought I would share:

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=59 826"/>
    Awww hell the blue ones torch my forearm as it is I don't think I could imagine what the orange ones would do 6.6
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    I use to own the blue ones, but those orange ones look like you'd need NBA sized hands to work with.
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    Quote Originally Posted by farmtireguy View Post
    Awww hell the blue ones torch my forearm as it is I don't think I could imagine what the orange ones would do 6.6
    Ya I am finally getting a little used to the blue ones. Getting my strength back up to "normal" I guess.

    Quote Originally Posted by VolcomX311 View Post
    I use to own the blue ones, but those orange ones look like you'd need NBA sized hands to work with.
    Ya I think these were made for Brock Lesnar and company haha.
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    my tiny hands.... wouldnt happen....
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    Alright so this weekend I met up with 2 different girls... both at Starbucks haha. First girl it didnt go so well. Should have had the caption "objects may appear larger in person" haha. I am not the most shallow guy in the world, but she did look bigger. Just wasnt really clicking either. Didnt hurt my feelings all that much to be honest. Second girl actually looked like her pics haha. She is pretty cute so it was good. Ended up talking to her for almost 3 hours. Plus to top it off she brought me a BRICK of pound cake. She is real big into cooking and baking so that is definitely a plus. I ended up eating that brick of pound cake in a few hours haha. That stuff was amazing. So I will probably be seeing her again soon.

    It is feeling like I am getting pretty run down this all these workouts. After this week I am probably going to take a deload week. Just going to use the 531 deload set up. Feeling a little banged up plus I am way more tired than I should be. I am getting good amount of sleep, but still wanting naps during the day plus I am drinking coffee. On top of that my body is feeling worn out.

    Today I did have a good workout though. Ended up doing press 165 for 9 reps. Shoulders felt good, but it does feel like I might have pinched something. Getting that old familar feeling. Triceps got a nice workout. Did some pin presses that are very nice. Dips seem to be getting easier attached a 45 to myself. Finished with standing concentration curl. Last exercise always seems to steal the pump haha.

    Started my workout in the tanning bed haha. Might help add some color and clear up a bit of acne.

    Slow cooked some ribs tonight. Probably cooked a total of 11 hours. Cant even describe them as fall off the bone. Went to pick it up by the bone and the bone came away like the meat wasnt even there. So damn good.
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    Sounds like you hit it off with the second girl. You plan on seeing her again soon?

    I'm also doing a deload this week.
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    Votums CABO Reformation o.0 PP/USP Supps used

    Hey friend. Been awhile, in.

    Also visit me please.

    Also I have the blue fat grips. They suck. In in a good way
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    Quote Originally Posted by LiveToLift View Post
    Sounds like you hit it off with the second girl. You plan on seeing her again soon?

    I'm also doing a deload this week.
    Ya seems to be going pretty well with her. Ya should be seeing her again soon. Hopefully this weekend we can do something. Right now she is doing an internship about an hour away and comes home on the weekends.

    It will be my first deload since starting back in like March. Didnt really feel like I needed one till now. Dragging ass way too much.

    Quote Originally Posted by votum View Post
    Votums CABO Reformation o.0 PP/USP Supps used

    Hey friend. Been awhile, in.

    Also visit me please.

    Also I have the blue fat grips. They suck. In in a good way
    Welcome back bud. Just subbed in there a little bit ago.

    Ya they take some getting used to, but they definitely help with the grip. How much did you end up deadlifting btw?
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    LOL you are the deadlift champ.

    405 was my max, all natural no belt. My back didn't look very nice though lol. Never liked dragging that much weight up my legs and figured long as I took it slow I wouldnt hurt anything. And I didn't
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    Quote Originally Posted by Tomahawk88 View Post
    Just saw these on facebook and thought I would share:

    Name:  superfatty.jpg
Views: 86
Size:  104.6 KB
    I've seen them before, always wanted to try them, but I have very small hands for how big and tall I am! I do have a strong grip because I own the entire set of Captains of Crush and can close the #2 like 3-4 times, but still canot close the 2.5 even once, much less anything higher!
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    I wish there was a way to get a test boost WITHOUT the extra libido. At some point it is just a big pain. Oh added in Post Cycle Support(Stoked) and TestoPro. Dosing them later in the day. Usually first dose around workout time and then 2nd dose with last carb meal. Figure that is when I want to be anabolic. Hope that makes some kind of sense.

    Also going to a little get together tonight. Supposed to be girls but we all know how that goes. Not getting my hopes up. Should be killing carbs like a mad man anyway.
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    380 for 8 reps on squats tonight which is a 481 estimated max. So it seems like my squat is going up. On another note I swear I was ripping the hell out of my underwear on the first few reps. Checked them and they were unharmed. Kind of wondering what the noise was now.
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    Hey man I am totally new user here, and I just read through your whole log. Really impressive I must say, and I love the detail you put into it all. I stumbled upon this CBL diet last night and I have been reading up on it ever since. Man is it ever making me interested in Chemistry and Biology! haha. I am really debating starting it, as I have been on a number counting diet (which is a pain in the ass) the last few months and I have actually went from 200 to 218 since mid March. So I have received great gains and my strength is much higher too, but I want to lean up and try to become a solid 215 or higher eventually. Seems like this diet can do that and do it a lot easier too!

    I don't want to put out the money for the book just yet and I have not been successful to find one just 'laying' around ;], but I was curious... Is there ANY place for complex carbs in this plan? I mean without them I am just worried I might be losing some of the nutrients they provide. Also, I know eating green leafy veges during the day is ok, but how much fibre could you take in PreWO?

    Lastly, during the carb-up portion, how low should you keep your fat to carb ratio, 15%?

    Subbing for sure man, and I can't wait to start this, may run a log too.
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    Quote Originally Posted by Tilm View Post
    Hey man I am totally new user here, and I just read through your whole log. Really impressive I must say, and I love the detail you put into it all. I stumbled upon this CBL diet last night and I have been reading up on it ever since. Man is it ever making me interested in Chemistry and Biology! haha. I am really debating starting it, as I have been on a number counting diet (which is a pain in the ass) the last few months and I have actually went from 200 to 218 since mid March. So I have received great gains and my strength is much higher too, but I want to lean up and try to become a solid 215 or higher eventually. Seems like this diet can do that and do it a lot easier too!

    I don't want to put out the money for the book just yet and I have not been successful to find one just 'laying' around ;], but I was curious... Is there ANY place for complex carbs in this plan? I mean without them I am just worried I might be losing some of the nutrients they provide. Also, I know eating green leafy veges during the day is ok, but how much fibre could you take in PreWO?

    Lastly, during the carb-up portion, how low should you keep your fat to carb ratio, 15%?

    Subbing for sure man, and I can't wait to start this, may run a log too.
    Ya it might be hard to find a downloadable one. Hasnt been out long. You can have the complex carbs just reason it can compromise your gains. The reasoning behind avoiding them is so insulin levels can lower. That way you get the GH spike at night. So I guess the least worst time to take complex carbs in is early in the carb backload. The only problem then is you might not be getting the insulin spike to shuttle in the nutrients. There is no real limit on fiber preworkout. Just have to worry about the other carbs that come along with the greens. Fiber doesnt get included in the under 30 ultra low carb portion of the day.

    I dont track my fat during my carb back loads. I dont go out of my way to get in extra fat, but it isnt something I avoid. For instance I will choose apple fritters over chocolate eclairs. The reason is because they both have 12 grams of fat, but the fritter has almost 60 grams of carbs where the eclair only has 24.

    Definitely let me know if you have more questions. I am no expert, but I am willing to try and help out.

    Got some food last night. Ended up with 60oz of bacon haha. Put a little dent in it last night. Will be having more soon. Should come in handy next week. Planning on doing ultra low carb all week during my deload week. Should be a great way to cut a little pudge.
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    Quote Originally Posted by LiveToLift View Post
    Sounds like you hit it off with the second girl. You plan on seeing her again soon?

    I'm also doing a deload this week.
    Ya I am quoting this post again haha.

    I thought I might be seeing her this weekend, but she went to visit her mom instead of going home to her dad's. So hopefully next weekend I see her. So far havent noticed any super red flags.

    Decided to go a little heavier on my ELECT sets today. Made bigger jumps early on in the sets. Got to 245 on both incline and decline. Felt/feels like it made a difference. No point in messing around with light weights. Hopefully the added weights will translate to new growth and strength.

    Took it a little easier on DB pullovers. Didnt want to hurt myself.

    Did 305 for 2 on pause press(bench) was a little slow on the 2nd rep. Probably should have done 295 or just stuck with 285.

    Lat pulldowns, seems like all the fat grip work is paying off. Did 3 sets of 8 with 210 while using the fat gripz.

    BB curls ELECT, made bigger jumps thanks to a hot female personal trainer. Finished with 100 instead of my usual 90.

    Close grip chins ELECT, this has gotten harder after added some extra weight. I swear I could attach a 45 before but now it is impossible.

    Hammer curls, 35s for 10 reps is getting a little easier. The DBs were falling out of my hands at the end of the sets.
    This is when I noticed my biceps actually looked good. Had to do a little flexing in the mirror to make sure. Thinking about maybe taking some measurements.

    Fat grip rope ext, did 3 sets of 8 reps instead of my usual 2 sets of higher rep.

    One more workout before I go low carb for a about a week. Decided to do 3 carb meals tonight. I still have plenty of food to eat. Plus tomorrow going to have flank steak and onion. The pot roast can be used during the low carb diet though. It weighed 2.9 pounds with 38 grams of protein per 4oz. That is 440 grams of protein plus 278 grams of animal fat.

    The other day I literally ate over a pound of bacon.
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    Quote Originally Posted by Tomahawk88

    Ya I am quoting this post again haha.

    I thought I might be seeing her this weekend, but she went to visit her mom instead of going home to her dad's. So hopefully next weekend I see her. So far havent noticed any super red flags.

    Decided to go a little heavier on my ELECT sets today. Made bigger jumps early on in the sets. Got to 245 on both incline and decline. Felt/feels like it made a difference. No point in messing around with light weights. Hopefully the added weights will translate to new growth and strength.

    Took it a little easier on DB pullovers. Didnt want to hurt myself.

    Did 305 for 2 on pause press(bench) was a little slow on the 2nd rep. Probably should have done 295 or just stuck with 285.

    Lat pulldowns, seems like all the fat grip work is paying off. Did 3 sets of 8 with 210 while using the fat gripz.

    BB curls ELECT, made bigger jumps thanks to a hot female personal trainer. Finished with 100 instead of my usual 90.

    Close grip chins ELECT, this has gotten harder after added some extra weight. I swear I could attach a 45 before but now it is impossible.

    Hammer curls, 35s for 10 reps is getting a little easier. The DBs were falling out of my hands at the end of the sets.
    This is when I noticed my biceps actually looked good. Had to do a little flexing in the mirror to make sure. Thinking about maybe taking some measurements.

    Fat grip rope ext, did 3 sets of 8 reps instead of my usual 2 sets of higher rep.

    One more workout before I go low carb for a about a week. Decided to do 3 carb meals tonight. I still have plenty of food to eat. Plus tomorrow going to have flank steak and onion. The pot roast can be used during the low carb diet though. It weighed 2.9 pounds with 38 grams of protein per 4oz. That is 440 grams of protein plus 278 grams of animal fat.

    The other day I literally ate over a pound of bacon.
    Bro lifts looking strong as always...305lbs bp huh...that's great bro...tomorrow is my chest day and I wanna go for 315lbs...I can do 275x5 but failed doing 315 last time...hoping I can do it tomorrow...you doing great bro!!! Keep killing it!!!
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    Quote Originally Posted by punjabimunde View Post
    Bro lifts looking strong as always...305lbs bp huh...that's great bro...tomorrow is my chest day and I wanna go for 315lbs...I can do 275x5 but failed doing 315 last time...hoping I can do it tomorrow...you doing great bro!!! Keep killing it!!!
    Ya some stronger than others. My bench is slacking like usual. I know I can do 305 for more, but it is supposed to be pause press and weight you KNOW you can do. Good luck with 315. Always feels nice benching with 3 plates.

    I am thinking tomorrow I will do squats with 380 again. See if I can do more than 8. Seems like 2nd time in the week I can do more. Basically seems like my squat is improving each workout.

    As far as bench goes I am waiting on a new routine that is supposed to help improve bench. Same guy who came up with this diet and current workout. It is a challenge his routine vs Wendlers 531 haha. I picked his before I gave Wendlers 531 a chance. Thinking both groups will make some great improvements.
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    Quote Originally Posted by Tomahawk88

    Ya some stronger than others. My bench is slacking like usual. I know I can do 305 for more, but it is supposed to be pause press and weight you KNOW you can do. Good luck with 315. Always feels nice benching with 3 plates.

    I am thinking tomorrow I will do squats with 380 again. See if I can do more than 8. Seems like 2nd time in the week I can do more. Basically seems like my squat is improving each workout.

    As far as bench goes I am waiting on a new routine that is supposed to help improve bench. Same guy who came up with this diet and current workout. It is a challenge his routine vs Wendlers 531 haha. I picked his before I gave Wendlers 531 a chance. Thinking both groups will make some great improvements.
    Yea I kno pause press takes lot of strength and energy out of you...but if you keep doing pause press it sure makes you strong...good luck with your squats bro...I did my squat PR this week and it was 380 for 10reps...felt like its gonna break my back lol...that's some heavy weights...
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    Quote Originally Posted by punjabimunde View Post
    Yea I kno pause press takes lot of strength and energy out of you...but if you keep doing pause press it sure makes you strong...good luck with your squats bro...I did my squat PR this week and it was 380 for 10reps...felt like its gonna break my back lol...that's some heavy weights...
    Ya it is supposed to really work the CNS. Plus that is how I will have to do them if I decide to do a PL meet. Thanks hearing you hit 380 for 10 reps is some motivation for sure. Hopefully their will be someone to spot me there. Probably going to be going around 7ish. I am trying to make sure I keep good form with these. No point in hurting myself.

    I posted in the Shockwave Protocol VS 531 bench challenge thread yesterday that I would be starting my deload week this week. And that watch that Kiefer would have the program ready. A day later and he posts up that it is ready haha. Literally the next post in the thread.
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    So I ended up not doing the 531 squat workout. Got time to do it and just didnt feel it. That is probably the best thing I have learned from this routine... is how to regulate my workouts. Instead of just going by what is said to be done. There will always be another chance to test out my squats.

    Still had a damn good workout. Slowly trying to work up on every exercise.

    Ended up having 3 meals post workout. Each one was basically white rice with some kind of meat. Then I had some ice cream. Since I was starting my week of ULC I was pretty limited to what I had in the house. No point in keeping stuff around if I wont eat it.

    So what I am hoping to accomplish with this deload is pretty simple. Let my body heal up from all the workouts. Tighten up a bit with ultra low carb. Take a little break from stims. Will probably still do a cup of coffee a day to start my day though. Better than 2 or 3 cups a day haha. Hopefully get my sleep schedule back on track.
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    So odd I can't log in from a computer but only from my I phone.

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    Quote Originally Posted by Tomahawk88 View Post
    So I ended up not doing the 531 squat workout. Got time to do it and just didnt feel it. That is probably the best thing I have learned from this routine... is how to regulate my workouts. Instead of just going by what is said to be done. There will always be another chance to test out my squats.

    Still had a damn good workout. Slowly trying to work up on every exercise.

    Ended up having 3 meals post workout. Each one was basically white rice with some kind of meat. Then I had some ice cream. Since I was starting my week of ULC I was pretty limited to what I had in the house. No point in keeping stuff around if I wont eat it.

    So what I am hoping to accomplish with this deload is pretty simple. Let my body heal up from all the workouts. Tighten up a bit with ultra low carb. Take a little break from stims. Will probably still do a cup of coffee a day to start my day though. Better than 2 or 3 cups a day haha. Hopefully get my sleep schedule back on track.
    Nice lifting! LoL, I make the same excuse to cheat on my diet as well, or to start it a few days later than I should, I just tell myself that I need to eat all the bad food in my house to get rid of it so it doesn't tempt me later, Bahahaa, what a crock of $hit and we both know it, LoL, the things we will tell ourselves to justify our bad behavior is beyond me, not calling you out, just saying we all do it, especially me!!!
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    Quote Originally Posted by ScottyDoc View Post
    Nice lifting! LoL, I make the same excuse to cheat on my diet as well, or to start it a few days later than I should, I just tell myself that I need to eat all the bad food in my house to get rid of it so it doesn't tempt me later, Bahahaa, what a crock of $hit and we both know it, LoL, the things we will tell ourselves to justify our bad behavior is beyond me, not calling you out, just saying we all do it, especially me!!!
    Haha I guess I havent gone into detail enough about my diet. I actually ran out of "bad" food. Usually I like to mix up my back loads more. Ended up having to eat ice cream with each meal. The best thing about ice cream is the fact that it keeps. The desserts I normally eat wouldnt keep. That is why I didnt get as much. Plus I was hoping to meet up with a girl. So I figured that meal would include dessert.

    Supposed to go do my deload workout in a little bit. Going with a lightweight. Hopefully I dont get baited into a workout. I am thinking I want to change up the order of my workouts. The order I was doing them in before just wasnt working.

    Sunday: off
    Monday: Shoulders/Triceps
    Tuesday: Back
    Wednesday: Squat 531
    Thursday: Chest/Biceps

    Here there were a few options
    1
    Friday: off
    Saturday: Legs
    2
    Friday: press 531
    Saturday: legs
    3
    Friday legs
    Saturday off

    What I might do is
    Sunday Off
    Monday Chest/biceps
    Tuesday Legs
    Wednesday off/core
    Thursday Back
    Friday Shoulders/triceps
    Saturday Squat 531
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    100 laps today. Now I just need to work on the food intake.

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    Quote Originally Posted by toughchick401 View Post
    100 laps today. Now I just need to work on the food intake.

    Sent from my iPhone using Am.com
    Hope you are doing well.

    I think I might end up not going to the gym this week. Going to be doing a 2 day job helping to put together a stage for a 4th of July show. Depending how I feel I may do squat and deadlift deload on Thursday. Monday ended up being a little bit of everything on upper body. Then on Saturday I will lift and carb back load. Not sure what I want to do as far as lifting yet though. Havent gotten the new workout for the bench challenge yet. Might do a HIT workout type workout. Just need to find someone to help spot me on the negatives.

    Also on Saturday supposed to meet up with Rachel again. She is bringing me dinner. Going to go eat at a park. So no complaining from me yet haha.

    Today for food I had a bunch of ground beef with lectuce and cheese. Had that a few times actually. Plus I also had some slow cooked ribs. I think today was the first time I didnt have bacon in a while.

    Alright I need to get to bed. Got to wake up and pee in a cup for a drug test. Good thing I havent been taking Craze for a few days haha.

    Also has anyone else looked up the number for powerlifting records? The raw world record for the 165 weight class is 485. 424 is the record for the 148 weight class where some of them are probably close to 170. Just thought I would point out how even more stupid the ads actually are. Oh and the tested 165 record is 424.
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    Tom, if I were to try to start this say the week after the 4rth of July I would want to know I had a decent grasp on it. Correct me if I am wrong I need to make a cheat sheet of some sort to get started. Some of these are questions and some are simply statements I want corrected if wrong.

    1. Below 30 grams of carbohydrates during the early part of the day, fiber is not counted in this 30 grams. Fat and Protein are okay.

    2. Consume most of your carb back load in simple sugars or highly processed foods. Please list the suggested formula for estimating carbs in a back load both for if you do the depletion phase or just the quick and dirty formula for those who have not done it.

    3. How long should the backload be? I see guys hitting well over 400 grams of carbs how long do you typically get to get in these carbs at night?

    4. Carbs are lower on non workout / rest days? How much lower, is it just a much smaller back load that night or do you try to maintain the extremely low carb until the next time you workout? If there is a formula or suggestion please let us know.

    5. Is it suggested to keep track of protein, and or fat during the low carb portion of the day?

    6. Is it suggested to keep track of protein or fat during the carb load? I know you said you do not but is that your mod or what the book says?

    7. Is everyone aware that eating a steak releases as much insulin as eating 50grams of carbs from oatmeal? Having just protein and fat does not create an insulin free environment. So I assume it is blood sugar levels that he is worried about effecting and not solely insulin?

    8. Thank You! I have followed your log from the beginning and I know you have answered these questions in other areas but I think it will be helpful to many of us to have a cheat sheet with these tidbits of info.
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    Quote Originally Posted by MrKleen73 View Post
    Tom, if I were to try to start this say the week after the 4rth of July I would want to know I had a decent grasp on it. Correct me if I am wrong I need to make a cheat sheet of some sort to get started. Some of these are questions and some are simply statements I want corrected if wrong.

    1. Below 30 grams of carbohydrates during the early part of the day, fiber is not counted in this 30 grams. Fat and Protein are okay.

    2. Consume most of your carb back load in simple sugars or highly processed foods. Please list the suggested formula for estimating carbs in a back load both for if you do the depletion phase or just the quick and dirty formula for those who have not done it.

    3. How long should the backload be? I see guys hitting well over 400 grams of carbs how long do you typically get to get in these carbs at night?

    4. Carbs are lower on non workout / rest days? How much lower, is it just a much smaller back load that night or do you try to maintain the extremely low carb until the next time you workout? If there is a formula or suggestion please let us know.

    5. Is it suggested to keep track of protein, and or fat during the low carb portion of the day?

    6. Is it suggested to keep track of protein or fat during the carb load? I know you said you do not but is that your mod or what the book says?

    7. Is everyone aware that eating a steak releases as much insulin as eating 50grams of carbs from oatmeal? Having just protein and fat does not create an insulin free environment. So I assume it is blood sugar levels that he is worried about effecting and not solely insulin?

    8. Thank You! I have followed your log from the beginning and I know you have answered these questions in other areas but I think it will be helpful to many of us to have a cheat sheet with these tidbits of info.
    I will start off by saying the 10 day prep phase is done to help get your body to use fat as a fuel source. So not doing it MAY hinder results. With that said plenty of people have seen positive effects while doing the diet half right and without all the details.

    1. That is correct. Ideally you want a somewhat equal amount of fat and protein(in grams). On days I back load I try to get around 70 grams of protein and fat each pre training when I lift around 5-7pm.

    2. It is suggested to avoid highly processed foods. Baked goods are suggested, but more of the fresh stuff not prepackaged for the end of days. I use jasmine rice for a good bit of my back loads. Also potatoes and fruits. Some really good fruits include banana(extra ripe) and grapes.

    The guide for if you didnt do the prep phase is just out there. The number for a 200 pound person is 700 grams of carbs. My suggestion would be to try 500 grams and see how you feel. As crazy as it sounds it seems the best idea is to try and go OVER board. People are seeing better results from going with crazy back loads as opposed to controlled back loads of 300 grams. It is worth trying. I know when I first tried this without the book I didnt see the results I am seeing now. I was not consuming the amount of carbs I am now.

    3. There isnt a set time, but it seems to be try not to go over 6 hours. Some people do their back loads in one sitting. I tend to do mine in 2 or 3 sitting. With about an hour in between each.

    4. It depends on what you are trying to do (bulk or recomp). On a bulk you can have mini back loads almost every off night. Recomp I would stick to the under 30 grams of carbs. I basically try to keep my carbs to trace amount. I dont add anything extra.

    5. I have a general idea of how much fat and protein I take in during the ultra low carb portion. The main thing is to make sure you take in enough fat. Dont slack on fat consumption.

    6. There isnt really anything to suggest keeping track of fat during the back loads. The only real suggestion I can think of is avoid fat in your post workout shake. Which should be a fast protein, a little casein, carbs(waxy maize or dextrose), and creatine. As far as protein the guide for a 200 pound target weight is about 55 grams to 100 grams of protein post workout which includes the post workout shake.

    7. I honestly can not really answer that. I know certain things are supposed to be avoided. I dont know the full list either. I know eggs and dairy products are among them. Especially egg yolks in high numbers(around 5 or so).

    8. I try and help a little, but the best way to get the info is to get the book honestly. So much info I know I havent gone over in this log.
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    Tom this diet looks crazy :P

    I might try it after I finish my current run, only 20 days left, if my abs are showing after my current routine are they going to go back into hiding after this cake diet?
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    Quote Originally Posted by votum View Post
    Tom this diet looks crazy :P

    I might try it after I finish my current run, only 20 days left, if my abs are showing after my current routine are they going to go back into hiding after this cake diet?
    This kind of diet is one where people are going to hate you. Because it is so much easier than what we been told we HAVE to do. It is something I can honestly see myself sticking to. It has been very effective for me. The only time I ever came close to seeing abs is when I was a high school wrestler. I am sure some of you know what hell that can be. Not saying I have abs now, but I can some formation after 2 months. Also take into consideration I was out for a solid 2 months sick and have only been back 3 months. So I started off very sloppy and very weak.

    So to answer your question... no they will not go into hiding haha. In fact you should have a full look as opposed to looking flat(with most diet).
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    Interesting, might order this book. I am always really good at dieting for a week or so, then just can't handle the monotony, or I work late and dont get home fromt he gym until 10pm, and dont feel like cooking. End up with taco bell or snack wraps from mickey Ds a time or two a week lol.

    I'm gaining slowly and getting more defined now, after the first week people started thinking I was roiding, which I wish I was but don't have the dough at the moment lol.

    A diet where the slip ups are a benefit would be great lol.
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    Name of book please, I found carb back loading manual but its 89 bucks, so pretty sure it = snake oil
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    Quote Originally Posted by votum View Post
    Interesting, might order this book. I am always really good at dieting for a week or so, then just can't handle the monotony, or I work late and dont get home fromt he gym until 10pm, and dont feel like cooking. End up with taco bell or snack wraps from mickey Ds a time or two a week lol.

    I'm gaining slowly and getting more defined now, after the first week people started thinking I was roiding, which I wish I was but don't have the dough at the moment lol.

    A diet where the slip ups are a benefit would be great lol.
    You actually get better results when you carb more.

    Quote Originally Posted by votum View Post
    Name of book please, I found carb back loading manual but its 89 bucks, so pretty sure it = snake oil
    That is the book. Didnt say it was cheap. To me it has been worth it.

    Just got home a few minutes ago. Putting together a stage for a concert sucks haha. Ended up cheating on my diet. Was going to go ultra low carb this week. The last time I had ate was 5pm plus I had some coffee on the way there. 12 am rolled around and they bought 8 pizzas. I figured if I was going to cheat I was going to do it big. Ended up eating 6 probably 7 slices of pizza. Debating if I want to try and take something with me to eat tomorrow or not. There were breaks where I could have had a little something to eat.
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    Quote Originally Posted by Tomahawk88 View Post
    You actually get better results when you carb more.



    That is the book. Didnt say it was cheap. To me it has been worth it.

    Just got home a few minutes ago. Putting together a stage for a concert sucks haha. Ended up cheating on my diet. Was going to go ultra low carb this week. The last time I had ate was 5pm plus I had some coffee on the way there. 12 am rolled around and they bought 8 pizzas. I figured if I was going to cheat I was going to do it big. Ended up eating 6 probably 7 slices of pizza. Debating if I want to try and take something with me to eat tomorrow or not. There were breaks where I could have had a little something to eat.
    Wasn't trying to sound like a cheap skate but was just surprised by the price, figured you'd found it cheaper somewhere. Might look into buying it next payday then
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    Quote Originally Posted by votum View Post
    Wasn't trying to sound like a cheap skate but was just surprised by the price, figured you'd found it cheaper somewhere. Might look into buying it next payday then
    Ya I know. It is definitely more expansive than most e-books. I would say it is worth it though. If people can fit it into their budget I highly suggest it.

    Very sore again today. Will be nice to relax today. Hopefully not too sore tomorrow. Will be back to lifting tomorrow. Hoping I got the benefits from taking time off. Wasnt exactly taking it easy the last 2 days.
  

  
 

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