4 Weeks Out: Cancun/Hawaii Vacation

[Mowglisml]

Going on vacation to Cancun & Hawaii mid August. I just got done with booneman77 6 day modified Phat for 12 weeks with x-gels/alphamax xt stack and it worked great for me. My body might have not shown that much noticeable changes but I increased about 8-9 lbs in weight and I put an average of 28 lbs increase in my Squat, Deadlift, and Bench max rep. Now I have to work with what I have and cut for the beach.
Let's get started

Diet: Carb cycle + deficit
Starting Weight: 189 lbs

Workout: Lower/ Upper Split with Cardio and Conditioning as follows

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Monday: Lower

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Tuesday: Upper

​

Wednesday: HIIT

​

Thursday: Lower

​

Friday: Upper

​

Saturday: Bodyweight Conditioning

​

Sunday: Active Rest

Supplement Stack: See image below. I also have other PWOs and BCAAs that I will be taking (not pictured). The picture is the stack I bought for this cut. The wifey is joining me as well and she wanted to do Michelle Lewin's Stack hence those supplements shown. You can google them for more info Base Selection.

 

[Mowglisml]

Week 1 Day 1
PWO Stack
-Radiate - Little less than 1 scoop
-Ergonine - 1 scoop

Intra
-Xtend - 1 Scoop

Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set

-BB Squat/ Mountain Climbers: 185x10, 195x10, 205x8 / 20, 20, 20 each leg
-Goblet Squat/ Wall Sit: 40x12, 50x11, 50x10 / 15, 15, 15 sec
-Wide Leg Press/ KB Swing: 190x15, 190x15, 190x15 / 30x15, 30x15, 30x15
-Sit Calf/ Planks: 185x20, 185x20, 185x20 / 60, 50, 35 sec

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Wow.. This workout kicked my a$$. Felt like puking a bit immediately finishing, but then I felt great. This is going to be a long 4 weeks.

 

[Mowglisml]

Starting Pics from Saturday, 7/15/2017

 

[Wimsicle]

You damn well know I am in!

 

[Wimsicle]

Are you planning to use radiate as a PWO or a way to help your IF (assuming you do some IF.. sure helps when cutting!)?

 

[Mowglisml]

I'll be using it as a PWO and especially for low carb days. I'm throwing another scoop mid afternoon as a pick me up and control cravings

 

[Oconns28]

Oh I'm here as well!!

 

[Mowglisml]

Week 1 Day 2
PWO Stack
-Hypermax Xt - ~ 1/2 Scoop
-Ergonine - 1 scoop

Intra
-off the chains - 1 Scoop

Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set

-Incline DB Press/ WG Pullups: 70x10, 75x8, 75x6, drop 55x4 / 189x10, 189x8, 189x8
-Standing Military Press/ BB Row: 95x10, 95x10, 95x10 / 135x10, 135x10, 135x10
-Flat DB Press/ Incline DB Row: 55x12, 55x13, 55x12 / 55x12, 55x12, 55x12
-Hanging Leg Raises/ Side Planks: x15, x15, x15 / 25, 30, 30 sec each side

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1/2 scoop

Comments
I was sweating pretty damn good today. Awesome workout. No comments on pumps or anything. I did not wear any cut off shirts or anything, but my arms felt tight.

 

[Oconns28]

Very solid man!

 

[Mowglisml]

Week 1 Day 3
PWO Stack
-Hypermax Xt - ~ 1/2 Scoop

Intra
None

HIIT Conditioning
Warm up ~10 min
5 Rounds of 30 sec HIIT followed by 2 min brisk walk
Cool down ~6 min

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills
-Ergonine - 1 scoop
-Radiate -1/2 scoop

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
HIITs were great today. Felt great sprinting. It had been a while. Last time I did it was over 2 months ago during soccer pickup games. It was also nice not going to the gym. I put on my soccer cleats and hit the field!
I went to a near by park, but the field was rather small I had to briefly stop and run opposite direction to complete the 30 sec. Next week I am going to go to another park a couple of minutes further but with a huge space.

 

[Oconns28]

Week 1 Day 3
PWO Stack
-Hypermax Xt - ~ 1/2 Scoop

Intra
None

HIIT Conditioning
Warm up ~10 min
5 Rounds of 30 sec HIIT followed by 2 min brisk walk
Cool down ~6 min

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills
-Ergonine - 1 scoop
-Radiate -1/2 scoop

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
HIITs were great today. Felt great sprinting. It had been a while. Last time I did it was over 2 months ago during soccer pickup games. It was also nice not going to the gym. I put on my soccer cleats and hit the field!
I went to a near by park, but the field was rather small I had to briefly stop and run opposite direction to complete the 30 sec. Next week I am going to go to another park a couple of minutes further but with a huge space.

Feels good to change it up and get outside!

 

[Oconns28]

How are you liking the radiate? Sorry if I've missed it but have you taken it first thing in the morning before food yet?

 

[Mowglisml]

Radiate is awesome. I have. I only did 1/2 scoop though cuz It had been about a month since trying a full scoop. It hits great. I notice more of an appetite suppression for my second dosage after noon. It pushes back my appetite anywhere from 2-3 hrs. Which i'm loving right now during this cut

 

[Mowglisml]

Week 1 Day 4
PWO Stack
-Radiate - 1 scoop
-Ergonine - 1 scoop

Intra
-none

Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set

-Bulgarian Split Squats KBs/ V Sit-ups: 30x12, 30x12, 30x12 per side / x20, x20, x20
-KBs Reverse Lunges/ BW Squats: 30x12, 40x12, 40x12 / x20, x22, x20
-Step-ups/ DB RDLs: x12, x13, x12 per side / 80x15, 80x15, 80x15
-Machine Calf Extensions/ Decline Crunches: 120x20, 125x20, 130x20 / x25, x25, x25

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop
-Nubreed HelixBCAA Lemon Drop Sample - 5g BCAA

Comments
Radiate made me go hard! I really pushed myself today and I am already getting sore. The problem is radiate crushed my appetite so I'm finding it hard to eat my oats lol. I was dripping sweat and cursing under my breath. Good times
P.S. I am down in weight. Lowest I have been since the beginning of my PHAT program 2 months ago. 184.6 lbs

3 Day Macro Breakdown
Monday, 7/17/2017
Cals: 2344/ Fats (g): 45/ Carbs (g): 300/ Protein (g): 183

Tuesday, 7/18/2017
Cals: 1981/ Fats (g): 60/ Carbs (g): 177/ Protein (g): 188

Wednesday, 7/19/2017
Cals: 1616/ Fats (g): 46/ Carbs (g): 118/ Protein (g): 182

 

[TheMyth]

Dang, where was I for this???!!!! Loving that you're seeing weight loss already brotha!! Jelly that everyone gets the appetite suppression but me

 

[Mowglisml]

Dang, where was I for this???!!!! Loving that you're seeing weight loss already brotha!! Jelly that everyone gets the appetite suppression but me

Sorry about that! The appetite suppression is awesome! Keeps cravings away. Welcome to my thread brother!

 

[Mowglisml]

Haven't hit the gym yet today. Everything got flipped around cuz I went to go meet Kris Gethin for his Kaged Muscle launch at vitaminshoppe. First 20 ppl got a free supp and shirt... i was number 21
But it was still great experience and I got a shirt and some pre-kaged samples

 

[Oconns28]

Haven't hit the gym yet today. Everything got flipped around cuz I went to go meet Kris Gethin for his Kaged Muscle launch at vitaminshoppe. First 20 ppl got a free supp and shirt... i was number 21
But it was still great experience and I got a shirt and some pre-kaged samples
View attachment 151585

Bummer man so close!

 

[Mowglisml]

Week 1 Day 5
PWO Stack
-hypermax - 1 scoop
-Ergonine - 1 scoop

Intra
-none

Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set

-BB Bench Press/ CG Pulldown: 185x8, 185x9, 185x8 / 140x15, 160x12, 160x12
-Arnold Press/ Cable Rows: 40x12, 40x12, 40x11 / 160x12, 160x12, 160x12
-DB squeeze press/ cable lat pull over: 30x12, 40x13, 40x12 / 30x12, 42.5x12, 50x12
-Russian twist / ab wheel: x15, x15, x15 per side/ x10, x10, x10

Post
-Beast Protein - Chocolate - 2 Scoops


Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills

Comments
I felt jacked as hell today!

 

[resrch3d]

I'm in, this is awesome!

 

[SFreed]

Late but in. Sounds like you got it all dialed in!

 

[Mowglisml]

Week 1 Day 6
PWO Stack
-Radiate - 1 scoop
-Ergonine - 1 scoop

Intra
-xtend bcaa - 1 Scoop

Bodyweight Conditioning

3 Round circuits:
-Squats: x30
-chinups: x10
-jumping lunges: x10 per leg
-pushups: x20
-bear crawl: 30 yards

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Bodyweight circuits felt awesome! Felt good not going to the gym. Performed my workout in the backyard with some Pantera and half naked in the sun lol. I took some quick progress pics but I can't see much difference. i'll wait till next week to evaluate.

 

[TheMyth]

PANTERA!!! F**K YA!! RIP DD!!

 

[Mowglisml]

PANTERA!!! F**K YA!! RIP DD!!

Put them horns up! Hell yea

 

[Mowglisml]

Getting a tooth extracted in a few hours. Probably my last meal veggie scramble with egg whites, sweet potatoes, and quinoa. Then it's protein shakes until i can chew lol

 

[SFreed]

How'd the dentist appointment go?

 

[Mowglisml]

How'd the dentist appointment go?

Not bad. In and out in 30 min. The recovery is what sucks now. On antibiotics for 7 days. I barely started sort of chewing again.

 

[Mowglisml]

Week 2 Day 1
PWO Stack
-Pre-Kaged - 1 scoop
-Ergonine - 1 scoop

Intra
-Xtend - 1 Scoop

Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set

-BB Squat/ Mountain Climbers: 205x10, 215x10, 225x8 / 20, 20, 20 each leg
-Goblet Squat/ Wall Sit: 50x12, 50x12, 50x15 / 30, 20, 18 sec
-Wide Leg Press/ KB Swing: 195x15, 195x15, 195x15 / 35x15, 35x15, 35x15
-Sit Calf/ Planks: 185x20, 185x20, 185x20 / 50, 30, 30 sec

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Another awesome workout. Again felt like throwing up afterward. This workout seems to do this to me. Haha. Weighed in at 185.4 lbs even after the weekend see macros below.

4 Day Macro Breakdown
Thursday, 7/20/2017
Cals: 2358/ Fats (g): 46/ Carbs (g): 284/ Protein (g): 205

Friday, 7/21/2017*
Cals: 1774/ Fats (g): 33/ Carbs (g): 196/ Protein (g): 166

Saturday, 7/22/2017**
Cals: 1324/ Fats (g): 23/ Carbs (g): 102/ Protein (g): 169

Sunday, 7/23/2017**
Cals: 1279/ Fats (g): 28/ Carbs (g): 128/ Protein (g): 143

*very rough estimate. I ate a big vegan salad for lunch and I have no idea the macros. The restaurant did not specify.
**this is the effect of not being able to chew. I got tired of protein shakes, plus radiate crushes my appetite big time. Especially if my activity level is low. Saturday was body conditioning and yesterday rest so my body didn't demand a huge amount of calories and the macro tracking shows it.

 

[Oconns28]

Week 2 Day 1
PWO Stack
-Pre-Kaged - 1 scoop
-Ergonine - 1 scoop

Intra
-Xtend - 1 Scoop

Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set

-BB Squat/ Mountain Climbers: 205x10, 215x10, 225x8 / 20, 20, 20 each leg
-Goblet Squat/ Wall Sit: 50x12, 50x12, 50x15 / 30, 20, 18 sec
-Wide Leg Press/ KB Swing: 195x15, 195x15, 195x15 / 35x15, 35x15, 35x15
-Sit Calf/ Planks: 185x20, 185x20, 185x20 / 50, 30, 30 sec

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Another awesome workout. Again felt like throwing up afterward. This workout seems to do this to me. Haha. Weighed in at 185.4 lbs even after the weekend see macros below.

4 Day Macro Breakdown
Thursday, 7/20/2017
Cals: 2358/ Fats (g): 46/ Carbs (g): 284/ Protein (g): 205

Friday, 7/21/2017*
Cals: 1774/ Fats (g): 33/ Carbs (g): 196/ Protein (g): 166

Saturday, 7/22/2017**
Cals: 1324/ Fats (g): 23/ Carbs (g): 102/ Protein (g): 169

Sunday, 7/23/2017**
Cals: 1279/ Fats (g): 28/ Carbs (g): 128/ Protein (g): 143

*very rough estimate. I ate a big vegan salad for lunch and I have no idea the macros. The restaurant did not specify.
**this is the effect of not being able to chew. I got tired of protein shakes, plus radiate crushes my appetite big time. Especially if my activity level is low. Saturday was body conditioning and yesterday rest so my body didn't demand a huge amount of calories and the macro tracking shows it.

Great job dude! Honestly I'm too lazy to look back lol but do you have a goal weight or just a goal body comp?

 

[Mowglisml]

Great job dude! Honestly I'm too lazy to look back lol but do you have a goal weight or just a goal body comp?

Thanks. Just body comp try to loose as much fat as possible

 

[Martyfnemec]

Good stuff.

 

[Wimsicle]

Don't do too many of those 1200 cal days though!!

 

[Mowglisml]

I'm not.

 

[Wimsicle]

I'm not.

Radiate / stims must be doing its thing

 

[Mowglisml]

Week 2 Day 2
PWO Stack
-Hypermax Xt - 1 Scoop
-Ergonine - 1 scoop

Intra
-Xtend - 1 Scoop

Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set

-Incline DB Press/ WG Pullups: 70x10, 75x10, 80x6 / 186.4x10, 186.4x8, 186.4x10
-Standing Military Press/ BB Row: 95x10, 95x10, 95x10 / 135x10, 135x12, 135x10
-Flat DB Press/ Incline DB Row: 55x13, 55x13, 55x13 / 55x13, 55x14, 55x12
-Hanging Leg Raises/ Side Planks: x15, x15, x15 / 20, 20, 20 sec each side

Post
-Beast Protein - Vanilla - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 3/4 scoop

Comments
Another good workout. I feel like I am definitely making gains! My strength has gone up as well.

 

[Mowglisml]

Radiate / stims must be doing its thing

Yes sir. It's extremely powerful and with the additional base burn that's why i was running on below 1k cals for most of the day. This morningh i used hypermax and had my proats and egg post workout but 2 hrs later my stomach was growling for more. When I take radiate it shuts this down.

 

[Mowglisml]

Week 2 Day 3
PWO Stack
-Radiate - 1 Scoop
-Ergonine - 1 scoop

Intra
None

HIIT Conditioning
Warm up ~6 min
5 Rounds of 30 sec HIIT followed by 2 min brisk walk
Cool down ~5 min

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Another great HIIT session. Went to the larger field and was much better! Straight runs across 2 adjacent soccer fields to complete the interval. I could have easily done more intervals, but I need to recover for tomorrow legs. I may throw in another round next week depending on how it feels.

 

[Mowglisml]

Week 2 Day 4
PWO Stack
-Hypermax XT - 1 Scoop
-Ergonine - 1 Scoop

Intra
-Xtend BCAAs - 1 Scoop

Lower
Note: All weight is in pounds (lbs). Forward slash represents super-set

-Bulgarian Split Squats KBs/ V Sit-ups: 25x12, 25x12, 25x12 per side / x20, x20, x20
-KBs Reverse Lunges/ BW Squats: 35x12, 40x12, 40x12 / x20, x20, x20
-Deadlift PR Attempt: 365 lbs
-Leg Press Machine Calf Extensions/ Side bends & oblique twist: 230x20, 240x20, 240x20 / 45x10, & 12.5x10, 12.5x10

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Hypermax had be in the zone today. I went for a deadlift pr. I got the 365 lbs, but at lockout I felt a kink on my left lower back. Nothing serious, but the weight did feel heavy and I would have wanted it to be a cleaner lift. The rest of the workout was awesome and I swapped decline crunches for some oblique work.

3 Day Macro Breakdown
Monday, 7/24/2017
Cals: 2346/ Fats (g): 74/ Carbs (g): 246/ Protein (g): 188

Tuesday, 7/25/2017
Cals: 2210/ Fats (g): 82/ Carbs (g): 181/ Protein (g): 182

Wednesday, 7/26/2017
Cals: 1676/ Fats (g): 59/ Carbs (g): 109/ Protein (g): 171

 

[Oconns28]

So a PR but not 100% how you wanted it? You are doing great tho man!

 

[Mowglisml]

So a PR but not 100% how you wanted it? You are doing great tho man!

Thanks. Yea. PR for sure broke it by 10lbs. I got 355 but at 365 my form got a bit sloppy.

 

[Oconns28]

Thanks. Yea. PR for sure broke it by 10lbs. I got 355 but at 365 my form got a bit sloppy.

Awesome man. Oh ya pretty sure people would rip my form apart and even worse on the PR lol

 

[Mowglisml]

Week 2 Day 5
PWO Stack
-Quadiate - 1 serving (1 scoop Radiate + 2 Scoops Quake [caffeine-free] )
-Ergonine - 1 scoop

Intra
-none

Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set. "-" dash is a drop set

-BB Bench Press/ CG Pulldown: 185x5, 205x2, 205x2 / 140x15, 160x10, close grip pull up BW 184.8x10
-Arnold Press/ Cable Rows: 40x12, 40x12, 40x12 / 160x10, 160x10, 160x10-85x12
-DB squeeze press/ cable lat pull over: 35x20, 45x13, 45x13 / 50x12, 50x12, 50x12
-Russian twist / ab wheel: x15, x15, x15 per side/ x10, x10, x10


Post
-PES Vegan Select - Wild Berry - 1 Scoop


Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills

Comments
Wow. If anyone has Radiate and Quake (caffeine-free) mix these! It was delicious. I am also very impressed by PES select vegan. The quake pumps were great and it felt like I was back on x-gels. I was barely able to raise my shoulders and I was groaning on my way home LOL. I am definitely loosing fat. Hopefully not muscle mass. Yesterday was a high carb day and I still weighed 184.8 lbs today. See breakdown below:

Thursday, 7/27/2017
Cals: 2515/ Fats (g): 76/ Carbs (g): 270/ Protein (g): 199

Looking back at my log, last week on 7/20 i weighed 184.6 lbs and that was coming out of a low carb day 7/19. Feeling pretty good right now.

 

[TheMyth]

Week 1 Day 5
PWO Stack
-Quadiate - 1 serving (1 scoop Radiate + 2 Scoops Quake [caffeine-free] )
-Ergonine - 1 scoop

Intra
-none

Upper
Note: All weight is in pounds (lbs). Forward slash represents super-set. "-" dash is a drop set

-BB Bench Press/ CG Pulldown: 185x5, 205x2, 205x2 / 140x15, 160x10, close grip pull up BW 184.8x10
-Arnold Press/ Cable Rows: 40x12, 40x12, 40x12 / 160x10, 160x10, 160x10-85x12
-DB squeeze press/ cable lat pull over: 35x20, 45x13, 45x13 / 50x12, 50x12, 50x12
-Russian twist / ab wheel: x15, x15, x15 per side/ x10, x10, x10


Post
-PES Vegan Select - Wild Berry - 1 Scoop


Through the Day
-Base Burn - 2 Pills 30 min before lunch
-FinaFlex Active Multi - 4 Pills

Comments
Wow. If anyone has Radiate and Quake (caffeine-free) mix these! It was delicious. I am also very impressed by PES select vegan. The quake pumps were great and it felt like I was back on x-gels. I was barely able to raise my shoulders and I was groaning on my way home LOL. I am definitely loosing fat. Hopefully not muscle mass. Yesterday was a high carb day and I still weighed 184.8 lbs today. See breakdown below:

Thursday, 7/27/2017
Cals: 2515/ Fats (g): 76/ Carbs (g): 270/ Protein (g): 199

Looking back at my log, last week on 7/20 i weighed 184.6 lbs and that was coming out of a low carb day 7/19. Feeling pretty good right now.

Wow sounds like I need some Quake caffeine free!!

 

[Mowglisml]

Wow sounds like I need some Quake caffeine free!!

It neutralizes the spicy taste from peach . Sorry i didn't specify radiate flavor. I only had about 11oz water with both mixed products. It was so good!!

 

[TheMyth]

It neutralizes the spicy taste from peach . Sorry i didn't specify radiate flavor. I only had about 11oz water with both mixed products. It was so good!!

I think you're on to something... Maybe The Solution can make a combo sale happen, I'd be down

 

[Mowglisml]

Week 2 Day 6
PWO Stack
-Hypermax - 1 scoop
-Ergonine - 1 scoop

Intra
-none

Bodyweight Conditioning

3 Round circuits:
-Squats: x30
-chinups: x10
-jumping lunges: x10 per leg
-pushups: x20
-bear crawl: 30 yards

Post
-Beast Protein - Chocolate - 1 Scoop
-FinaFlex Active Multi - 4 Pills

Through the Day
-Base Burn - 2 Pills 30 min before lunch
-Radiate - 1 scoop

Comments
Another great session! This time blasted some Black Dahlia Murder. I was beat! Progress pics below in next post! I'm feeling good about my progress. I have a planned "cheat" meal for lunch. We are being treated to a lunch from a bet we won. I will be taking my carb crush and the rest of the day low carb high protein. Tonight is UFC! Super excited

 

[Mowglisml]

Start left, now right.
Even made progress from last week lower back.
Last week left. Now right

 

[SFreed]

Noticeable changes man! Looking good

 

[Wimsicle]

Lookin good man!!

 

[Mowglisml]

Thanks guys! I'm thinking of lowering carbs a bit on my high carb day. I usually do 1.5 cups rice i'm thinking 1 cup. Any thoughts ?