My 8 week HST routine on the CKD/AD diet

[JDF]

Alright now im starting another log ( I have one that for my AD diet, in AM.com, i started 3 weeks ago but I figure I can just post in here ) to track my progress with HST.

My experience: I've typically always done a 5 day split concentrating on 1 bodypart each day and I've had pretty good success. I've been lifting for about 4 years and seriously for about 8 months.

Stats: I am 25 yrs old, probably about 215, ~18% b/f, 5'7 tall ( I'll most measurements later on )

Supps: Xtend BCAAs ( 12g Pre and During ), DCP, Multi, ALA, GTE, ZMT, CLA, mega-dose fish oil ( 20g ), and possibly yohimbie since its just been laying around. I was thinking about running the ALRI stack I have ( plus another bottle of JW ) but I think I am going to run this routine and see what kind of results I get before I add anything besides the basics.

Diet: I plan on eating around 3000kcal a day ( 215x14 ) as I am trying to but b/f while maintaining my LBM. I am going to start with 24hr CHO refeeds and we'll see how that goes, I'll be adjusting that as we go since I am still pretty new to the CKD way of life. I usually eat 6-7 meals a day and drink close to 1.5 gallons of water.

Here is what my workout is going to look like for the next 8 weeks:

Week 1: Figuring out my 15rm / 10rm / 5rm

Weeks 2-3: 15 reps

Weeks 4-5: 10 reps

Weeks 6-7: 5 reps

Weeks 8-9: Monday - 15rm / Wednesday - 10rm / Friday - 5rm ( drop sets )

The exercises I've chosen and order in which I'll be performing them is:

Squats - warm up and 1 working set
SLDL - 1 working set
Incline Bench Press - warm up and 1 working set
Dips - 1 working set
Wide grip pullups - warm up and 1 working set
Close grip bent over rows - warm up and 1 working set
Seated shoulder presses - warm up and 1 working set
Upright rows - 1 working set
DB shoulder shrugs - 1 working set
Hammer curls - 1 working set
Skull crushers - 1 working set
Standing calf raises - warm up and 1 working set

I'll be posting weights after the workouts, I am excited to switch my routine up and I am hoping for some positive results.

 

[JDF]

Ok, so I finished my workout and this was the first time in about 2 years that I did a full body workout with this intensity. I actually puked about 3/4 of the way through tonight.

Heres my what my 15rm's were:

Squat - 225lbs
SLDL - 95
Incline bench press - 185
Dips - body weight
Wide grip pull ups - plate 12 on assisted pull up machine
Bent over close grip rows - 225x13 ( so moving down to 200 as my 15rm )
Seated military press - 135
Upright rows - 55
Shrugs - 75 DB's
Hammer curls - 25
Skulls crushers - 85
Standing calf raises - 115

I was extremely tired by the end of this workout but I did also drive 5 hours back from visiting my g/f at college and boozing pretty hard this weekend. I think that these are some pretty solid numbers and I am ready to see some awesome results!

Diet: about 2600kcals today, I'll be posting the Macros starting tomorrow. I struggled to get my 3000kcals today because I was on the road all morning and really didnt bring any supps with me on my trip. Ended up getting around 190g of Protein.

 

[JDF]

Today was a rest day and I made it just that. The Macro's looked like this today:

grams cals %total
Total: 3024
Fat: 224 2013 68%
Sat: 84 757 26%
Poly: 39 354 12%
Mono: 84 754 25%
Carbs: 24 65 2%
Fiber: 7 0 0%
Protein: 223 891 30%


My body was beginning to get used to taking in around 3600-3800kcals a day so I felt hungry all day. I cut my portions back a little bit and really tried to spread everything out over the 7 meals I had today. I really want to cut b/f so 3000kcals it is until I dont notice the kind of loses I want.

I think I am going to start dosing my yohimbie tomorrow, I have 200g just laying around. I think I will start out tomorrow with 5g and probably work my way up to 15-20g a day ( i'll def have to pick up some more: .2g for each kg of body weight ).

 

[JDF]

Heres the macro breakdown for the day:

grams cals %total
Total: 2879
Fat: 203 1829 65%
Sat: 74 664 23%
Poly: 28 253 9%
Mono: 78 705 25%
Carbs: 35 88 3%
Fiber: 13 0 0%
Protein: 228 914 32%

Today I was looking to find my 10RM:
Squats - 275
SLDL - 135
Incline bench press - 205x8 ( I think it was an off day and that i should be pressing 205-215 x10 )
Dips - BW + 25lbs
Wide grip pullups - plate 8 on assist machine
Bent over close grip rows - 245lbs
Seated military presses - 165x8 ( again I should have been able to rip off 10 but seemed to be an off day )
Upright rows - 65lbs
Shrugs - 90lbs
Hammer curls - 35lbs
Skull Crushers - 95lbsx8.5 ( same deal )
Standing calf raise - 140lbs

I thought that I felt alright today but I just couldn't seem to press/pull the weight that I usually do. I guess those days are just going to happen so Im not to worked up about it.

I started taking Yohimbie today ( 7.5g over 3 doses ) and I ran out of DCP both in the same day. Well not out of DCP but Im through my 3rd straight bottle and I thought I'd take a month or so off. Yohimbie/GTE combo made me feel very warm all day almost like when Im on ECA so I figure i'll use the yohimbie until I run out ( 200g ).

I am going to give 3000kcal a run for this week and next and if I dont start seeing some results then I think im going to drop down to 2500kcal/day ( 12 x bw of 215 )

 

[JDF]

Todays macros broke down like this ( towards the end of the day I tried to cut back on protein to hit the .9 x bw goal ):

grams cals %total
Total: 2713
Fat: 213 1913 72%
Sat: 75 674 25%
Poly: 30 267 10%
Mono: 87 779 29%
Carbs: 33 90 3%
Fiber: 10 0 0%
Protein: 166 664 25%

I went to the gym tonight to get in some cardio, I ended up doing 20minutes of HIIT on the stationary bike, a little bit of abs, and then 20 minutes LI on the elliptical machine. Probably shouldnt have done so much cardio while taking on my first 3 day a week full body routine in like 2 years but we live and learn.

Kind of excited to get back in the gym tomorrow, I really need to take some measurements and go weigh myself again since I havent done that in about 2 months

**How many grams of CHO should I shoot for during my 12hr refeed ( I know i'll need to experiment to see whats best for my body but some ideas would be nice )

 

[JDF]

Diet:

grams cals %total
Total: 3162
Fat: 240 2158 70%
Sat: 92 828 27%
Poly: 41 365 12%
Mono: 90 809 26%
Carbs: 27 74 2%
Fiber: 8 0 0%
Protein: 218 873 28%

I bought some Ketostix today and I am seriously upset :uhoh2:

The test strip came up as negative, so even 5 days after I did my last refeed im not in ketosis. What do I do? One note is I did eat about 10 minutes before I pee'd on the strip, does that matter? I know I have been eating to much protein ( about 1g/lb of bodyweight ) but seriously no ketones in my body?

Here is a typical days meal:

7am: 3 eggs and 3 strips of bacon / multi,ala,cla

10am: 1oz chz and 1oz ( ~22 ) almonds / ala, 5g fish oil

12pm: 6oz steak, 2 cups broccoli and cauliflower, 1 tblspn EVOO, .25 cup chz / cla, ala, fish oil

3pm: 1oz chz and 1oz almonds / ala, fish oil

5:30pm: 15g of BCAAs

6pm: work out while consuming another 15g of BCAAs

7:30pm: 6oz steak ( sometimes ckn or porkchops ), 2 cups veggies, .25 cup chz, 1 tblspn EVOO, 1 tblspn Blue chz dressing / ala, cla, fish oil, multi

9pm: 3 tblspns of natty PB and 1 oz chz / fish oil, ala

Honestly, what am I doing wrong. It must be something that Im missing or adding or doing wrong.

I dont feel like posting my workout right now im to pissed off

 

[JDF]

I decided to take some measurements so that I can compare in week 4 and then in week 8, dont laugh at me now

Calf:
left - 16.5
right - 16.25

Thigh:
left - 23.5
right - 24 3/4

Upper arm:
left - 16 3/4
right - 16 3/4

Waist ( at belly button ):
40 1/2 :food-snac - but size 36 jeans are loose on me??? maybe im measuring wrong but either way measuring consistantly will show me if i am getting the results desired

Chest ( nipple high ):
46 3/4

Shoulders:
52 3/8

Anyways we'll see where we stand a few weeks into this

 

[JDF]

I forgot to update my log yesterday so here goes,

Diet:

grams cals %total
Total: 1834
Fat: 140 1262 70%
Sat: 50 449 25%
Poly: 23 205 11%
Mono: 55 496 28%
Carbs: 13 44 2%
Fiber: 2 0 0%
Protein: 121 486 27%

I honestly just did not feel like eating yesterday ( I did have like 7-8 drinks on saturday night )

I only did a 12 ( actually 16 ) hour refeed this weekend and I know i didnt get enough CHO's in because I was busy putting in a drop ceiling. Im thinking I might have 1 big CHO meal ( prob about 100g ) on tuesday night since I probably only got about half of the CHO's I needed to this weekend.

Im thinking im going to drop Xtend and pick up some Leucine after this link was posted when I posed the question about why im not in ketosis

http://en.wikipedia.org/wiki/Glucogenic_amino_acid

 

[JDF]

Day 1; First Mesocycle

Diet:
grams cals %total
Total: 2835
Fat: 214 1927 69%
Sat: 78 704 25%
Poly: 41 365 13%
Mono: 79 711 26%
Carbs: 24 67 2%
Fiber: 7 0 0%
Protein: 195 782 28%


Workout:
Squat - 2 sets / 175lbs
SLDL - 2 sets / 85lbs
Incline bench - 2 sets
Dips - ( 2 fat girls wouldnt get off the assisted dip machine :donut 2 sets / 15 reps @ BW and 10 reps @ BW
Pullups - 2 sets / plate 15
Bent over rows - 2 sets / 180lbs
Military presses - 2 sets / 105lbs
Upright rows - 2 sets / 45lbs
Shrugs - 2 sets / 45lbs
Hammer curls - 2 sets / 12 lbs ( I really squeezed on these since the weight was so light )
Skull Crushers - 2 sets / 55lbs
Standing calf raises - 2 sets / 85lbs

My buddy decided he wanted to try an HST routine with me so my workout ended up running close to an hour and twenty minutes, I dont like being there that long.

Appearence:
I feel like my mid-section looks either bloated or bigger than usual but the rest of my body seems to be more firm. My entire body ( except abdomen ) seems to be more firm than it has been in quite some time. I also feel like my forearms are becoming more vascular :cheers:

 

[JDF]

Diet:
grams cals %total
Total: 3046
Fat: 239 2150 72%
Sat: 90 808 27%
Poly: 36 322 11%
Mono: 84 752 25%
Carbs: 28 76 3%
Fiber: 9 0 0%
Protein: 195 779 26%

Overall feeling:
I felt pretty good all day and had good energy, again today I took 10g of yohimbie and 1500mg of GTE ( plus like 3 cups of Green Tea ). I felt warm all day and over all think the day was very positive diet wise ( about .9/kg of BW for PRO and 21g of CHO's ).

Had a little bit of a crash tonight as I feel pretty tired but I moved into a new room in my house and I always have trouble sleeping in a new place.

I think I might try one of the ketone stix tomorrow morning as I've been eating < PRO and <CHO while trying to pick up on the fat intake while keeping around 2500-2700ckals ( very difficult )

Cant wait to get back in the gym tomorrow evening!

 

[JDF]

Diet:
grams cals %total
Total: 2686
Fat: 202 1820 69%
Sat: 74 668 25%
Poly: 34 305 12%
Mono: 79 712 27%
Carbs: 25 69 3%
Fiber: 8 0 0%
Protein: 185 741 28%

Workout:
Squat - 185 x 15 / 2 sets
SLDL - 95 x 15 / 2 sets
Incline - 155 x 15 / 2 sets
Dips - Assisted x 15 / 2 sets
Pullup - Assisted x 13 / 2 sets
Rows - 190 x 15 / 2 sets
Military Presses - 115 x 15 / 2 sets
Upright rows - 45 x 15 / 2 sets
DB shrugs - 50 x 15 / 2 sets
Hammer curls - 15 x 15 / 2 sets
Skull crushers - 65 x 15 / 2 sets
Standing calf raise - 85 x 15 / 2 sets

Overall Feeling:
Felt pretty good again all day as I spread out the 10g of yohimbie into 4 doses ( 500mg of GTE @ same time as Y ). I felt sort of out of it while working out today, just not as mentally focused as I usually am. I did only do a 12hr refeed this last weekend and I dont think I really filled my glycogyn levels like I should have, basically I feel CHO depleted at this point. Cant wait for Friday izza:

 

[JDF]

Diet:
grams cals %total
Total: 2752
Fat: 199 1792 66%
Sat: 69 625 23%
Poly: 53 478 18%
Mono: 61 551 20%
Carbs: 20 61 2%
Fiber: 5 0 0%
Protein: 211 843 31%

-Plus 6 rolling rocks because it was honestly that kind of day

Workout:
Squat - 195x15 / 1 set
SLDL - 95x15 / 1 set
Incline bench - 155x15 / 2 sets
Dips - BWx15 / 2 sets
Wide grip pulldowns ( had to substitute for assisted becase of the fat girls hogging the machines ) - 15reps ( forgot which weight ) / 2 sets
Bent over rows - 200x15 / 2 sets
Military Press - 125x15 / 2 sets
Upright rows - 50x15 / 2 sets
Shrugs - 55x15 / 2 sets
Hammer curls - 15x15 / 2 sets
Skull crushers - 65x15 / 2 sets
Calf raises - 95x15 / 2 sets

-I had a terrible workout today, I had some major issues with my girlfriend of 3+ years who is 300miles away from me @ school, ended up leaving work early because i was so upset.

-I felt EXTREMELY weak which I am attributing to not being used to the full body workouts as well as being carb depleted.

Week ending thoughts:
-I am going to cut out the BCAAs this week to see if I can get into ketosis, if nothing then it was mentioned that nuts may keep you out of ketosis so I may try that the week after.

 

[sfearl1]

subbed good luck my man

i'm getting ready to do my 3rd round of hst along with my first attempt at a cut. i'll most likely be using ckd to cut so this will be a good log to compare my results!

 

[JDF]

sfearl1 - I like the HST routine so far, I feel like its pretty demanding on the CKD because on Friday I just dont seem to have as much power/energy to hammer through my sets. Im thinking about dropping shrugs and maybe something else for the next mesocycle but i'll see after this week

Weekend was rough, I argued with my girlfriend of 3+ years whose going to school 300+ miles away, dont want to get into specifics but today ( monday ) I just feel mentally, physically, and emotionally drained.

I ended up drinking like 4 beers on friday night and then prob about 8-10 on saturday night because I was really stressed out and needed it, other than that I actually think I got enough carbs in this weekend. I got a wierd feeling like I was starting to bloat a little from the carbs I was intaking and stopped eating them immediately.

Dont really know what else to say because like I said im just drained today, going to try and hit the gym but I may change my schedule up and only do 2 workouts in the 2nd week of this mesocycle. Im heading up to see my g/f this weekend and probably wouldnt be able to workout on friday anyways.

I'll keep you posted in this log.

 

[JDF]

Diet:

grams cals %total
Total: 2374
Fat: 174 1562 67%
Sat: 59 530 23%
Poly: 35 319 14%
Mono: 68 616 26%
Carbs: 24 59 3%
Fiber: 9 0 0%
Protein: 176 704 30%

Workout: Decided to do 2 sets during Week 1 and 1 Set during week 2 of the first mesocycle

Squat - 205x15
SLDL - 105x15
Incline - 160x15
Dips - BWx15 ( again someone on the assisted )
Pullups - Plate 14x15
Rows - 210x15
Military press - ??x15, some fat girls were seriously sitting on the bar in the power rack and this kid was squating in the other one ( I dont mind squating in the power rakc )
UR rows - 50x15
Shrugs - 60x15
Hammer curls - 20x15
Skull crushers - 70x15
Calf raises -95x15

Overall Feeling:

I took 200mg of caffiene w/ my first dose of yohimbie today and got some serious anxiety, all done with that and thinking about either ALRIs Venom Tri-Lean with T-X or DCP/Levi combo, green mag, and probably an anti-e/anti-c

I felt real weak on what should be my strongest day of the week at the gym because of the weekend. I feel like my nerves have settled down after I talked with my G/F last night so I plan on hitting the iron hard on wednesday.

 

[Link24]

Great looking log so far my man keep up the good work. Dieting sucks but, at the same time it feels kinda good right now i am on a modified ckd diet as well. So i feel you on the sluggishness and being a little bit weaker but you gotta do what you gotta do. Cause in the long run it will pay off. Also, venom is great for fatloss im cycling that in and out on my diet right now with good results. The only negative about it is it really shrivers your balls up and kills sex drive.

 

[JDF]

Diet:
grams cals %total
Total: 2601
Fat: 200 1799 70%
Sat: 60 542 21%
Poly: 45 402 16%
Mono: 82 742 29%
Carbs: 24 63 2%
Fiber: 8 0 0%
Protein: 174 697 27%


Workout:

Just cardio and some abs today, did 30 minutes on the bike at low intensity ( really want to keep my size )

Overall Feeling:

Just another day I guess, my nerves arent going as nuts as they were over the weekend so im settled down and ready for business on wednesday night!

Sent Nutra an email today so once I get a response from Verner then Im going to submit and try the Tri-Lean system from ALR.

Links - Do you mean you were shut down by the Tri-Lean system, as in HPTA suppression? I didnt think there was anything in these supps that would do that? I'll def watch out for that though, thanks for the heads up :clap2:

 

[JDF]

Im In Ketosis!!!

Diet:

Ended up eating out today but still had a salad w/ tuna and ranch dressing, I think I had a few extra calories than i usually do for lunch but i did cut back on breakfast/dinner to compensate.

I used my ketostix today and while it may not have turned real dark it did have a distinct change....Im finally in ketosis and I think what was keeping me out was the Xtend ( or possibly it wasnt and i was diluting my urine because of the 1.5+ gallons of water a day I drink )

I'll take it either way.

Workout:
Squat - 215x15
SLDL - 105x15
Incline - 175x15
Dips - ( again with the fat girls ) BWx15
Pullups - ( these fat girls must LIVE on the f#cking machine ) ended up subbing pulldowns
Rows - 220x15
Military presses - 130x15
Upright rows - 55x15
Shrugs - 65x15
Hammer curls - 20x15
Skull crushers - 70x15
Calf raises - 105xx15

Overall Feeling:

Something is up w/ my ankle, well right underneath it. I think it has something to do with the calf raises but hopefully taking the weekend off will help with the pain ( not bad but stings once in awhile ).

Workout went real smooth and I even did 20 minutes of HIIT, the weight felt like it was heavy but i think I could have hammered out 1-3 more reps of each exercise which is good because Friday im supposed to hit my 15rep maxes.

Kid I talk to at the gym all the time came up to me today and was like "wow dude, did you start that new routine cuz your looking f'ing huge"

Needless to say that was a huge boost to the ooolll self esteem, I pointed him to google.com to find more out about HST. I started to go into detail but I was out of breath and sweating like a pig, his eyes started to glaze over when i talked about progressive resistence ( i know its simple but simple minds... ).

Thanks for everyones help and input as it has helped me to get into ketosis and move the melting of this b/f to the next level.

 

[JDF]

Forgot to mention I weighed myself last night....im at 214lbs wearing a heavy pair of sweats/workout kind of pants

Last time I weight myself I was 215-216 in my birthday suit.

I think this diet so far has been a recomp which I am not upset about.

 

[Link24]

Diet:
grams cals %total
Total: 2601
Fat: 200 1799 70%
Sat: 60 542 21%
Poly: 45 402 16%
Mono: 82 742 29%
Carbs: 24 63 2%
Fiber: 8 0 0%
Protein: 174 697 27%


Workout:

Just cardio and some abs today, did 30 minutes on the bike at low intensity ( really want to keep my size )

Overall Feeling:

Just another day I guess, my nerves arent going as nuts as they were over the weekend so im settled down and ready for business on wednesday night!

Sent Nutra an email today so once I get a response from Verner then Im going to submit and try the Tri-Lean system from ALR.

Links - Do you mean you were shut down by the Tri-Lean system, as in HPTA suppression? I didnt think there was anything in these supps that would do that? I'll def watch out for that though, thanks for the heads up :clap2:

No hpta suppression just major atrophy for a few days after dosing. Instantly killed my libido and shiveled up my weiner and balls big time. I was like wtf then i read some threads on venom and it seems alot of people who take it expereince this also. Although it is a good stim but i just dont like this property that comes along with it.

 

[JDF]

Thanks for the heads up buddy, i'll w/out a doubt watch for it now

 

[JDF]

Ok I missed updating my log over the weekend but here goes Friday-Sunday in a nutshell:

Ended up leaving work out on Friday and making the 300+ mile trip to see my girlfriend and straighten out relationship out, sort of accomplished that. Ended up missing my workout on Friday which should have been where I maxed out on all of my lists ( damn it ) but I was so drained and felt so weak from fighting with her that I needed the day off.

Diet stayed alright on Friday I ended up starting my refeed at about 8pm friday night with some Applebee's.

Saturday I ate like **** the entire day ( which wasnt much food at all ).

Sunday all I ate was a wendys spicey ckn and a ham and chz sub I got on the thruway while driving home. Just could not eat the entire day.

I ended up drinking waaay more than I like to, seeing old college buddies meant they thought they needed to buy me a rediculous amount of crown royal while at the bar ( im not one to turn down a shot or 7 ).

Anyways I feel better than I did last week so Im ready to hit the gym with some real intensity today!

 

[JDF]

Diet:

grams cals %total
Total: 2075
Fat: 150 1350 66%
Sat: 42 378 19%
Poly: 41 368 18%
Mono: 59 532 26%
Carbs: 25 65 3%
Fiber: 9 0 0%
Protein: 155 622 31%

Workout: Day 1 of the 2nd meso-cycle - 2 sets of all exercises listed

Squats - 235x10
SLDL - 115x10
Incline - 165x10
Dips - BW+15x10
Pullup - Assistedx10 ( probably dont need the assisted but progressive resistance is the key here )
Rows - 205x10
Military press - 130x10
Upright rows - 55x10
Shrugs - 65x10
Curls - 20x10
Skull crushers - 65x10
Calf raises - 125x10

Overall thoughts:

Dropped my kcals by another 400-500 and going to see if this gives me faster changes, if I feel weak or feel like im losing muscle I'll probably jump back up 200-300kcals a day

Didnt feel all that strong in the gym from the weekened but still pushed through and even stayed to do some LI cardio ( 20 min )

Tonight im going to do some HIIT for probably 20 min and then switch it up and do like 20-30 on LI cardio. Really going to try and step up the cardio thats been pretty much non-existent lately.

Not sure if I want to run the Act-X/trione/7-keto or the ALRI Tri-Lean system first...any thoughts? I was thinking the first option since i've now been dieting for sometime ( ~18 weeks but seriously for about 6 )

 

[bodybuilder8806]

Ketosis

Hey, nice log and good luck with the training.

As far as getting into ketosis I dont think the Xtend had much to do with it and i'd go more by your energy levels. If your body adapts to using the ketones before they are excreted you might not notice much of a change on the ketostix if you are lowering calories *not as many to excrete via urine*.

I'd check out this link for more info about amino acids and low carbing.
http://www.t-nation.com/article/bodybuilding/refined_physique_transformation&cr=

 

[JDF]

Diet:

grams cals %total
Total: 2165
Fat: 154 1388 65%
Sat: 47 423 20%
Poly: 31 277 13%
Mono: 67 603 28%
Carbs: 21 56 3%
Fiber: 7 0 0%
Protein: 170 680 32%


Workout:

No weight training today but I did make it to the gym to do some cardio; started off with 30 minutes of Low Intensity and then did 20 minutes of HIIT to cap it off. Felt like I could have done another 50 minutes of cardio but I wanted to tan and still needed to go grocery shopping, this coupled with the fact that I was freaking starving I decided to end it for the day.

I did some abs today because I couldnt do them Monday, they still hurt from laying to the g/f this weekend. We did a whooole lot of fighting over the last couple of weeks and I figured I really needed to let her know whats what :trout:

Overall Feelings:

Libido is through the F'ing roof!!!!

Dont know why I kept forgetting to post this but I seriously cant go 15 minutes without thinking about sex with my g/f who is 300+ miles away from me. I havent had this much of a drive for sex since I was 18, Im not complaining but its REAAALLY difficult when your not within driving distance of your significant other and your sex drive is this high!

I still feel pretty stressed out but I guess im doing better today than yesterday and so on. I think i've been a little bit more tired during the days which Im not sure if I attribute to only eating ~2000kcals or the change in day-light savings time.

Hopefully my nutra order will get shipped out soon here as its been almost a week and I can get my supps! I think Im going to run the Act-X/Trione/7-keto first and then the Tri-Lean.

BB8806 - Thanks for the link, read through it quickly last night and cant access it here at work. Tonight im going to re-read as it seemed to have a lot of useful information in it! Reps!

 

[JDF]

Diet:

grams cals %total
Total: 2359
Fat: 173 1561 68%
Sat: 48 432 19%
Poly: 47 426 18%
Mono: 69 617 27%
Carbs: 24 59 3%
Fiber: 9 0 0%
Protein: 172 688 30%

Workout:

Squat - 245x10 and 245x8
SLDL - 115x10 both sets
Incline - 175x10 and 175x8
Dips - BW+15lbs x 10 for both sets
Pullups - BWx10 and BWx8
Rows - 205x10 both sets
MP - 135x10 and 135x8
Upright row - 55x10 both sets
Shrugs - 70x10 both sets
Hammer curls - 25x10 both sets
Skull crushers - 70x10 both sets
Calf raises - 130x10 both sets

Also did 20 min of LISS cardio

Overall feelings:

Thought I felt somewhat strong today but the numbers don't show it, I did have a ****ty refeed this last weekend which could explain it.

Decided that I would add 15g of BCAAs to during/post WO today since I wanted to stick around and do some cardio.

Legs felt very dead today which may have set the stage for the rest of my body to feel weak, taking tomorrow off from cardio since I have court for a ticket.

I plan on hitting the cardio pretty hard on friday since I wont be going tomorrow.

 

[JDF]

Diet:

grams cals %total
Total: 1509
Fat: 115 1032 69%
Sat: 34 303 20%
Poly: 28 250 17%
Mono: 47 424 28%
Carbs: 16 48 3%
Fiber: 4 0 0%
Protein: 104 415 28%

Just did not eat yesterday, I was exhausted from getting like 3 hours of sleep the night before and took a nap when I got home from work. When I woke up it was time to go to court for a freaking talking on the cell phone.

When I got out I went home and had some PB and 2oz of Cheese ( not sure why I didnt take in any protein or a shake or something ) and right after I went out w/ a couple of buddies to the bars. I took it easy however and only had 2 beers to be social and play pool w/ some friends.

Workout:

Non-existant yesterday but I needed it as my legs were killing me on wednesday and I just had zero stamina for legs which I am thinking is from the 50min of cardio the day before.

Overall Feelings:

Tired all day from not sleeping the night before but I wasnt to far off of the minimum amount of kcals that I should be taking in to not lose LBM ( according to Waterbury )

I needed a good night out to just hang out and not get hammered, played some pool with some friends ( and this hot chick ) which really helped me to relax after a very stressful last 3 weeks.

I have my WO tonight and I think I am going to keep it down to 1 set for each bodypart but I guess we'll play it by ear and see how my body wants to respond.

Forgot to mention before that I weighed myself on wednesday and I am down to 211 ( I was 214 one week before but wearing heavier pants - guessing im down about 1-1.5lbs ). My love handles, which get no love from me, seem to be really going down which makes me happy and I feel like my upper chest is really forming quite well. I just hold fat in the lower outside part of my chest which really really pisses me off!!

Looking to do a 12-18hour refeed this weekend, those seem to be working the best for me

 

[johnyq]

one thing about refeeds that I have noticed, is my body really does tell me when I need to stop. I get really bloated.


HST is one routine I've been interested in and never tried. Hope it goes well for you, I think it fits the CKD diets nicely.


Hows the stamina been doing?

 

[JDF]

There is a ton of science behind this diet I don't understand yet. I think I'm going to order the ultimate diet 2.0 and see what mcdonald has to say in there.

Stole this from the AD and Fiber thread since I didnt want to hijack his thread....I actually ordered UD2.0 like a week ago and its on backorder - haha were on the same page here.

HST is freaking awesome, ppl at the gym keep coming up to me and asking me what supps im on and I tell them; Fish Oil, Multi, and Protein - they dont believe me. Just been gaining size like mad and its only been 3 weeks!!

Stamina has been pretty good but for some reason wednesday seem to be tough days for me when you would think that friday would be more difficult because I am fully in ketosis and carb depleted.

I've actually moved more towards the CKD side of things and cant wait to read the book once it comes in so that I can hopefully pick up a few more tips!

 

[sfearl1]

damn dude you've been getting bigger from hst on CKD??? that's incredible considering the amount of cals you're taking in!! i love hst. i think i am actually gonna hit a hst/ckd diet starting this sunday and run it for 6-8 weeks before my spring/summer cycle as sort of a 'prime' for it. log looks great brotha!

 

[JDF]

damn dude you've been getting bigger from hst on CKD??? that's incredible considering the amount of cals you're taking in!! i love hst. i think i am actually gonna hit a hst/ckd diet starting this sunday and run it for 6-8 weeks before my spring/summer cycle as sort of a 'prime' for it. log looks great brotha!

Im an endo and really need very minimal calories to make gains, when I was eating 3600cals a day I was gaining muscle and making gains like crazy but not losing the bf that I wanted to.

I guess being an endo has its +/-

We'll really tell if I am making size gains when I take the pics after week 4 and post the new measurements, it really seems like I am getting bigger I just dont want to measure prematurally and sike myself out

 

[johnyq]

Stole this from the AD and Fiber thread since I didnt want to hijack his thread....I actually ordered UD2.0 like a week ago and its on backorder - haha were on the same page here.

HST is freaking awesome, ppl at the gym keep coming up to me and asking me what supps im on and I tell them; Fish Oil, Multi, and Protein - they dont believe me. Just been gaining size like mad and its only been 3 weeks!!

Stamina has been pretty good but for some reason wednesday seem to be tough days for me when you would think that friday would be more difficult because I am fully in ketosis and carb depleted.

I've actually moved more towards the CKD side of things and cant wait to read the book once it comes in so that I can hopefully pick up a few more tips!

awesome, let me know what you think of UD2.0. Every time I think to order it, I've already blown my budget on something else (probably steaks :lol: )


keep it up man, things are looking good.

 

[JDF]

Took a couple days off from logging but not my workouts, I'll start fresh again right here.

Diet:

grams cals %total
Total: 2236
Fat: 167 1503 69%
Sat: 50 453 21%
Poly: 33 301 14%
Mono: 73 657 30%
Carbs: 22 60 3%
Fiber: 7 0 0%
Protein: 157 627 29%


Going to need to up my protein intake by probably another 20-30g daily ( note to self )

Workout: 1 set of 10 reps for all + WU sets

Squats - 255
SLDL - 125
Incline - 185
Dips - BW+25
Pullups - BW ( only 8 reps )
Rows - 225
Military press - 145
Upright row - 65
Shrugs - 80
Curls - 30
Skull crushers - 80
Calf raises - 140

Felt good only going 1 set of everything with atleast 1 WU set for every exercise. Ended up doing 30 minutes of LISS cardio at the end of my WO - did 30 minutes LISS and 20 min of HIIT on sunday afternoon to try and get myself into ketosis faster.

I think I might be in ketosis because my mouth is very dry and I feel like I have bad breath but I'll check the ketostix today to see if I made it in yet

Overall Feelings:

Started taking the Tri-Lean system on Sunday so we'll see what kind of results we can manage here. The Lean Dreams has yet to help me sleep in fact the last 2 night I probably got 7-8 hours of total sleep! Lots on my mind though so not going to attribute my no sleep to this.

I've been feeling VERY lethargic which I am attributing to a number of factors; poor sleep, difficult times with g/f, and 2100kcals a day from 3800kcals a day about a month ago and 2600 about 2 weeks ago.

I dont think my lifts have suffered to much from the low kcals but not sure if I want to crash so hard at night anymore and still not be able to sleep. I think im going to finish out this week at around 2100kcals/day but next week im going to look to bump it up to 2300-2400/day to see how I fare.

Libido is still sky high which amazes me since i've been dieting for about 18 weeks now.

This is my last week of the 2nd Meso-Cycle so i'll be posting some pics probably this weekend, hopefully the pics will display the change that I can see in my body.

Oh, and I've been drinking like im in college because i've been stressed ( note for self ). Yes I know its counter-productive but Im working on it.

 

[sfearl1]

i'm on day 2 of ckd and hst. this no carbs thing sucks already btw

 

[JDF]

It really blows at first and its hard to watch your strength drop like that but you'll really pick up strength again once your body becomes more fat adapted.

Are you logging it? If so can you post a link? Whats your macro breakdown look like? It would be nice to be able to compare logs :head:

 

[sfearl1]

It really blows at first and its hard to watch your strength drop like that but you'll really pick up strength again once your body becomes more fat adapted.

Are you logging it? If so can you post a link? Whats your macro breakdown look like? It would be nice to be able to compare logs :head:

i was thinking about starting one. i might get one going here a little later today i'll link you up if i do.

 

[JDF]

Diet:

grams cals %total
Total: 2202
Fat: 162 1458 68%
Sat: 51 456 21%
Poly: 25 229 11%
Mono: 73 660 31%
Carbs: 17 47 2%
Fiber: 5 0 0%
Protein: 163 650 30%

Still need to get my protein intake up a little bit, i'd rather have it closer to .09g/lb of BW. Right now im closer to .77g/lb of BW - but strength isnt dropping like i'd expect it to

Workout:

Just a cardio day today, 22 minutes on the elliptical all HIIT. Had a crazy sweat today while hammering out the HIIT, did 45 seconds at a steady pace and 15 second bursts.

Then I did a couple of different ab exercises in a circut fashion, did 2 different exercises for my lower back as I just cant seem to lose weight there and im hoping to be able to pull the muscles tighter for a slimmer look.

Overall Feelings:

Depressed, things are going better with my girl but I'm still down in the dumps. She'll be coming home for 9 days on Friday so hopefully it'll pull me out of this slump.

Only got about 3-4hours of sleep again last night ( im guessing because of stress ) but I didnt crash all day, I think the Tri-Lean kit may have something to do with that.

Right now im taking 1x Venom 3.0 with breakfast and Special Tactics 2x2 pills, 1 serving with breakfast and then 1 again with lunch.

I'll weigh myself tomorrow to see where the weight stands and this weekend i'll take more pics and measurements to how I have progressed so far with my HST/CKD combination. Im thinking that my weight loss as of so far has been alright but i've only really done cardio since last week, OH and I am already in ketosis - verified with ketostix earlier today.

 

[JDF]

2nd Meso-cycle; 5th Workout

Diet:

grams cals %total
Total: 2352
Fat: 176 1580 68%
Sat: 51 457 20%
Poly: 38 338 15%
Mono: 75 679 29%
Carbs: 21 57 2%
Fiber: 7 0 0%
Protein: 169 676 29%
Alcohol: 0 0 0%

Workout: 1 working set for all exercises + however many WUs I felt necessary
Squats - 265
SLDL - 135
Incline - 195
Dips - BW + 25lbs
Pullups - BW ( 9 reps - very slow reps )
Rows - 235
MP - 150
Rows - 70
Shrugs - 85
Curls - 30
Skull crushers - 85
Calf raises - 145

My usual partner wasnt with me tonight so I really ripped through this workout and I did a few extra WU sets tonight to really get the blood flowing, felt amazing.

I felt pretty carb depleted and I can tell the difference between mondays and wednesday workouts but for some reason I seem to be pretty strong on fridays but we'll see for sure tomorrow as its my first max out ( missed my last one )

Overall Feelings:

Slept good on tuesday night to wednesday morning which is the first time in a long time =)

I weighed myself last night at the gym and im down to 209 from about 212 last week. I can notice in my mid-section that I am leaning out as well as my side profile my stomach is much more flat. I think I might have lost a little bit of muscle but not much as I am still strong and look big, I've upped my cardio which is what I attribute to losing 3lbs ( + my very low caloric intake )

Lethargy has started to subside so I may keep on with the 2100 or so calories a day.

Tri-Lean System:

Helped to curb hunger cravings first couple of days but not yesterday, at about 330 I felt sooo freaking hungry but with just a small meal of mainly fat I really felt better almost immediately after. Not a big fan of the lean dreams so far as I've actually suffered from a decrease in sleep quality ( probably just my stress though )

I can feel my body warming up after about 30 minutes of taking the Venom 3.0 and when I take the special tactics with food I really get full pretty quickly.

Hasn't yet been a week on the system but overall I am liking it so far, as the weeks progress I'll decide on whether I would recommend it to others.

 

[JDF]

Diet:

Dont have the macro/micro breakdown because I went out for lunch but adjusted my calories from breakfast as well as dinner so that I would still hit ~2100-2300calories for the day.

Workout:

Needed a day off as I've done cardio sunday-wednesday and if I am going to try for my 10rep max on friday i'll surely need my legs.

Overall Feelings:

Fought w/ the girlfriend a little bit again tonight and deicided I needed to have a couple of beers so I went out with the guys for a couple of hours and just had 3 beers to relax and enjoy myself.

The girlfriend comes home from school on friday so hopefully i'll be feeling less stressed and be able to 'relieve' myself a little.

 

[sfearl1]

sorry i haven't been able to get a log up yet bro

sh1ts been a little hectic for me lately. i've managed to make it through my first week on this diet which is an accomplishment for me because i lovvvve carbs. i'll try to get a log up this weekend.

 

[JDF]

sorry i haven't been able to get a log up yet bro

sh1ts been a little hectic for me lately. i've managed to make it through my first week on this diet which is an accomplishment for me because i lovvvve carbs. i'll try to get a log up this weekend.

Get it done bro and congrats on getting through the first week! No lie it honestly gets easier, im to the point where only once in awhile do I actually want carbs. I even feel guilty refeeding on the weekends because it feels like im cheating - when its actually an important part of the diet!

I have a couple of pics I forgot to post, unflexed and i'll try to get up the measurements this weekend.

I go to the doctors on tuesday so im going to have him do a hormone panel so i can see what were looking at after about 8 weeks on the diet.

 

[JDF]

Alright now I havent updated in a little bit so here goes:

Friday 3/21:
I had my 10rep max day and boy was it intense. I felt like puking about 3/4 of the way through because of how much it drained my body, I ended up hitting all my maxes and then some. Couldnt even go to the movies w/ the girlfriend because of how drained I was from being carb depleted and maxing out on basically every body part

Sat-Sun 3/22-2/23:
Started my refeed on Friday night w/ dinner with the girl and continued right on through sunday night. This was the longest refeed i've done yet but it was easter weekend so i thought i'd just enjoy myself. Only drank on saturday night but I ended up getting hammered while bowling - oh well

Monday 3/24:
Solid 5 rep workout, felt pretty good and moved right on through

Tuesday 3/25:
Skipped cardio because the girlfriend is home on spring break

Wednesday 3/25:
Got 3 hours of sleep the night before and ended up pounding out with the g/f about 30 minutes before the gym ( I never do this - always after or well before ). Even so I ened up having a really good workout until I got to hammer curls, while picking up the DBs I felt a real tightness in my chest. I took a second after doing my first set and walked over to get water and I felt like my heart skipped a beat :-(

I then got real light headed, did my next set of hammer curls and then decided that I wouldnt be finishing skull crushers or calf raises today.

Not sure why this happened as the day before I had a physical and the doctor told me my BP was 122/70, that I had a very strong sounding heart, and that I have excellent circulation. I did take RPM/Drive samples that were sent to me before working out ( I believe I took 3/3 ), this is honestly the only thing that had changed since I started this routine 5 weeks before.

Diet:
Been pretty solid and I've stayed right on track still taking in ~2200calories a day.

This week I've decided to up my calories and took in 2500 on monday/tuesday and 2700 on wednesday.

Im going to work on keeping my totals around 2500 to see if I can make gains while still dropping the fat ( which I believe i've been doing but its hard to recover while doing full body - Im 209lbs and taking in 2200 calories, its taking a toll on me )

Overall thoughts:
Super impressed with the change in my body, my girlfriend is constantly telling me how I look like im getting bigger ( muscle wise ) and losing my fat.

My chest is more solid than I can ever remember and my back seems to be getting freaky big freaky fast!

Guess the pics I posted really dont do my justice but Im happy and I am the one that is really important to me

 

[JDF]

Sorry I havent updated in awhile but the diets stayed right on ~2200calories a day and I've been crushing the HST routine.

Took my weight yesterday and it was 205 which means im down 10lbs since starting my CKD/HST and I've actually kept almost all my strength ( even went up on my incline bench )

I know I must have lost some muscle but I really think it was minimal, 10lbs in ~6weeks

The tri-lean system is amazing, i've really started dropping the weight after I started using it. I noticed the biggiest difference when I added the T-X.

I'll post pics again in 2 weeks