Delta Force is in search of "The One" Holly Grail

Jotan said:
300g is a lot, but possible. If your shake is decent it should have 40-45g of protein.

The average chicken breast has 30g of protein, a 6oz steak has about 40g of protein. A quick average is 1oz of meat/fish has 7g of protein.

3/4 eggs in the morning with a shake and you have your first 50g. Mid morning snack of chicken breast and salad has another 30g. Lunch of 2 breasts/fillet of fish is another 50-60g. Follow that with another shake 40g. Afternoon snack of tuna mayo (1 tin ~40g protein). Pre w/o shake 40g. Post w/o shake 40g. Dinner, large steak 50g. Bed time shake 40g.

That is ~380g of protein without really trying. I did/am doing this for my cycle/pct an dit works!

I'm really surprised to see strength gains in the first few days!
Click to expand...

All true, but its also true that most peoples bodies only utilize between 20-40 grams\protein at a time, thats why its important to eat many smaller meals consisting of that gram amount thru the couse of their day. 60 gram shakes are useless, imo. i take two scoops @20 grams a clip, twice a day, rest of protein intake is whole food.
 
Subbed!


I'm seeing a lot of dumbbell work, good deal. I'm also a fan of tracking the diet. Looks like it's still fluctuating while you're getting used to eating on The One.

Once you get the food tuned to how your body takes to TO I'm sure you'll notice more in the way of composition, vasculatiry, and physique.
 
dedlifter1 said:
All true, but its also true that most peoples bodies only utilize between 20-40 grams\protein at a time, thats why its important to eat many smaller meals consisting of that gram amount thru the couse of their day. 60 gram shakes are useless, imo. i take two scoops @20 grams a clip, twice a day, rest of protein intake is whole food.
Click to expand...

exactly. I read an article by Layne Norton that said its really not about intaking an over abundance of protein, but rather making sure your getting the most out of your protein synthesis. That being accomplished by intaking the right amounts of Leucine in between meals. I really dont think getting over 100g of protein over your BW is necessary, plus its costly!
 
Jotan said:
300g is a lot, but possible. If your shake is decent it should have 40-45g of protein.

The average chicken breast has 30g of protein, a 6oz steak has about 40g of protein. A quick average is 1oz of meat/fish has 7g of protein.

3/4 eggs in the morning with a shake and you have your first 50g. Mid morning snack of chicken breast and salad has another 30g. Lunch of 2 breasts/fillet of fish is another 50-60g. Follow that with another shake 40g. Afternoon snack of tuna mayo (1 tin ~40g protein). Pre w/o shake 40g. Post w/o shake 40g. Dinner, large steak 50g. Bed time shake 40g.

That is ~380g of protein without really trying. I did/am doing this for my cycle/pct an dit works!

I'm really surprised to see strength gains in the first few days!
Click to expand...

that looks like a well tuned diet you have going... the one thing I dont do right now is using 2 scoops on my shakes, if i was do to that i could cross over the 300g mark!
 
dedlifter1 said:
looking good bro, I started to notice effects in strength and endurance early on as well. i ran the whole bottle, started at 3 caps\ed went to four after a week.
Click to expand...

I'm planning at running this at 3 caps a day for the time being... if needed I'll bump to 4 after the 2 week, but if my strength goes up at 3 I'll just run it for 5 weeks :thumbsup:
 
SilentBob187 said:
Subbed!

I'm seeing a lot of dumbbell work, good deal. I'm also a fan of tracking the diet. Looks like it's still fluctuating while you're getting used to eating on The One.

Once you get the food tuned to how your body takes to TO I'm sure you'll notice more in the way of composition, vasculatiry, and physique.
Click to expand...

good you stopped by... I was checking out your log and its looking good, good luck with that!

I enjoy doing my DB training but I may back off some I dont want to aggravate my arm,

tracking mt diet is a first for me... this will help gauge what works and what doesn't for me!

cheers,
 
fightbackhxc said:
exactly. I read an article by Layne Norton that said its really not about intaking an over abundance of protein, but rather making sure your getting the most out of your protein synthesis. That being accomplished by intaking the right amounts of Leucine in between meals. I really dont think getting over 100g of protein over your BW is necessary, plus its costly!
Click to expand...

I add leucine in my xtend and drink it through out the day.. my protein intake at any given time is small but I just keep eating thought out the whole day!
 
Day 5
Thursday, August 06, 2009

Stats Up on waking:
W: 191.2 (+.8)
BP 112/72

Diet:
These will be updated tonight
Cals:
Fat (g):
Carbs (g):
Prot (g):

Narrative:
I'm noticing that recovery from my legs workout has been pleasantly quick... I presume this is one attribute from The One!

My training was okay, I got in the gym at my usual time 5am, today was shoulders day, its been a very long time since I've trained shoulders, in the beginning when I used the DB's I was reminded that my arm is not 100% so I thought of taking it easy and not go too crazy

Tomorrow is my rest day, I'll save my energy and be ready to hit the gym over the weekend!


Training: Shoulders & Traps
Warm Up for 5 minutes on treadmill
Shoulders
Dumbbell Presses 1 10x35 10x40 10x40
BB Shoulder Press 2 10x25 10x30 10x30
Lateral Deltoid Raises 3 10x25 10x25 10x25
Dumbbell Presses 10x35 10x40 10x40
BB Shoulder Press 10x25 10x30 10x30
Lateral Deltoid Raises 10x25 10x25 10x25
Single Arm Deltoid Raises 10x25 10x25 10x25
Machine Shoulder Press 10x80 10x90 10x100
Traps
Dumbell Shrugs 20x45 20x45 20x45
Abs
Cable Crunch 25x130 25x130 25x130 25x130


Body composition: too early to tell!
Increased vascularity: too early to tell!
Increased strength: I'm starting to notice an increase in strength, felt it again this morning
Mood-enhancing effect: Mood has been uplifted in the last few days
Overall hardening effect to physique: too early to tell!

​
 
You might have mentioned this Delta but what are you taking for PCT?
 
oh man my bad DF, just got kind of anxious to see how the workout was lol!!!!

lots of pressing and laterals, looks intense and I bet you were going hard as heck right DF?? Already feeling the strength increases!!!
 
fightbackhxc said:
You might have mentioned this Delta but what are you taking for PCT?
Click to expand...

I have a few options that I can use for this PTC raging from torem, trans form, IGF-2, 2nd Gear (of course). Right now I'm leaning towards 2nd Gear and IGF-2 and save the rest for a future cycle!
 
jdg487 said:
oh man my bad DF, just got kind of anxious to see how the workout was lol!!!!

lots of pressing and laterals, looks intense and I bet you were going hard as heck right DF?? Already feeling the strength increases!!!
Click to expand...

hehe.. no worries... I was just giving you some sh!t:drillsergeant:... yep, I definitely started to feel strength gains, I will have a better feel for it on my next workout when I do chest and tris plus it will be during the weekend, no time pressure to leave the gym :D
 
Looking great my brother!, Glad to see everything is goign well. I agree with bumping up the fich oils, major plus right there.. I agree with fight about the protein, 300+ is allot, I wouldnt worry about going that high, but then again , it isnt hard with quality foods, and a great Protein shake., play with it.

Im glad to see the strenght increase, but watch your arm bro;) anyways doen ranting, just got home from work and its 2 am! hahaha
 
Nice DF, hit it extra hard for me Saturday. I've been out of the gym for a few days from a cold, so I need someone to make up for my lost time!
 
on the advice of a few appnut reps, I kept my good fats on the higher side during my run and it seemed to bode well with this compound, evoo and such. i cant wait for you to hit weeks 2-3, very nice indeed.
 
Are you taking any Cycle assistance products?
 
Liftergym33 said:
Looking great my brother!, Glad to see everything is goign well. I agree with bumping up the fich oils, major plus right there.. I agree with fight about the protein, 300+ is allot, I wouldnt worry about going that high, but then again , it isnt hard with quality foods, and a great Protein shake., play with it.

Im glad to see the strenght increase, but watch your arm bro;) anyways doen ranting, just got home from work and its 2 am! hahaha
Click to expand...

you're spot on Chris.... bro... sounds like some one been working extra hard a needs a little rest :D

good think the weekend is just around the corner :afro:
 
Chubbinmuffin said:
Nice DF, hit it extra hard for me Saturday. I've been out of the gym for a few days from a cold, so I need someone to make up for my lost time!
Click to expand...

alright, you can take it extra easy.. I'll assure you I'll make it up for ya!


dedlifter1 said:
on the advice of a few appnut reps, I kept my good fats on the higher side during my run and it seemed to bode well with this compound, evoo and such. i cant wait for you to hit weeks 2-3, very nice indeed.
Click to expand...

I'm currently taking 6x 1200mg of fish oil split into 2 servings, one after breakfast and the other after lunch, I will add 2 more with dinner.

Can you elaborate on the evoo and such comment? Thanks!
 
Iron Lungz said:
Is there an echo in here? ;)
Click to expand...

there sure is an echo in here, cant you hear it???? hellllooooo... hellloooo..... hello.....


on another note... as far as liver support and things of that matter, I'm taking 5 1mg of milk thistle that was capped from NP, 1 with breakfast, 1 with lunch and 3 before bed, I also take green tea extract capped from NP again, 1mg with breakfast and lunch!
 
Delta Force said:
good think the weekend is just around the corner :afro:
Click to expand...

Hope you don't go too far off your diet.

Delta Force said:
on another note... as far as liver support and things of that matter, I'm taking 5 1mg of milk thistle that was capped from NP, 1 with breakfast, 1 with lunch and 3 before bed, I also take green tea extract capped from NP again, 1mg with breakfast and lunch!
Click to expand...

1mg eh? Those don't seem like very strong doses. :18: I keed.
 
Day 6
Friday, August 07, 2009

Stats Up on waking:
W: 192.2 (1.8)
BP 106/71

Diet:
Will update tonight
Cals: 3,712
Fat (g): 106.5
Carbs (g): 371.9
Prot (g): 165.0


Narrative:
Off day from training no early morning w/o for me today! :) As noted yesterday my leg workout recovery is for real, sometimes I'll get the DOMS next days or 2 days after my leg workouts but this time around legs are feeling good, and not b/c of lack of trying I did some heavy lifts that that day :)

I'm also noticing body composition changes on my arms, they're starting to look fuller and more round and defined, this is not simply from the 1.8lbs increase that I've gain, i've put on more than that before but did not see the same definition, I'm liking it so far :D

Tomorrow is my chest and tris day, that should be lots of fun :afro:


Body composition: I'm starting to see some changes!
Increased vascularity: nothing here yet
Increased strength: strength was up in last w/o
Mood-enhancing effect: mood has been uplifted
Overall hardening effect to physique: no hardening effect to report!

Cardio:
32 minutes on the elliptical machine

​
 
Last edited:
SilentBob187 said:
Hope you don't go too far off your diet.



1mg eh? Those don't seem like very strong doses. :18: I keed.
Click to expand...

been thinking the same thing.. diet seems to off a cliff on the weekends specially if I go somewhere... this time I'll prepare some sandwiches and take them along with me!

MT i'm taking 5mg daily with most of that taken before bed or after last meal! You think that's not enough? I can bump that up some but my budget will not allow buying anything for some time, I just got my last NP order today from last weeks PH sale, I think I bought too much :D
 
sorry i'm late. looks like this log started the week of summer finals. bleh. subbed :)

EDIT : pics!!!!
 
jdg487 said:
already up a few pounds huh DF?? Nice!!
Click to expand...

yep, I'm almost 2lbs when weighted in the morning, tonight I weight myself and came in at 197lbs, big difference from morning to night.

suncloud said:
sorry i'm late. looks like this log started the week of summer finals. bleh. subbed :)

EDIT : pics!!!!
Click to expand...

Good thing you found this thread, I was starting to get worried about ya... you been MIA for almost a week :drillsergeant:


pics... I'm thinking I should take some, I gotta get the camera ready this weekend!
 
Log is looking great so far ED.
 
Delta Force said:
...
MT i'm taking 5mg daily with most of that taken before bed or after last meal! You think that's not enough? I can bump that up some but my budget will not allow buying anything for some time, I just got my last NP order today from last weeks PH sale, I think I bought too much :D
Click to expand...
You probably meant 5gr, not 5mg, of Milk Thistle. That's probably what SilentBob referred to.
 
fightbackhxc said:
Log is looking great so far ED.
Click to expand...

thanks bro, but so far you've had he most detailed log that I've seen.. i'm trying to catch up to you but i don think it will happen :thumbsup:

dedlifter1 said:
looking good bro!! Up a few lbs is nice. I pmed you an answer to your question too btw.
Click to expand...

yup, got that sir... thanks for the additional info!

I think with my calorie surplus it would be had not to gain weight but the good news is that I'm down 1.5% in bf, so i'm put on lbm, the good weight! :fing02:


strategicmove said:
You probably meant 5gr, not 5mg, of Milk Thistle. That's probably what SilentBob referred to.
Click to expand...

yup, you're correct about that my friend i to say meant 5 grams... 5mg would not be manageable... I actually like the taste of the bulk powder :afro:
 
Day 7
Saturday, August 08, 2009

Stats Up on waking:
W: 192.8 (2.4)
BP 120/74

Diet:
Cals: 3,896
Fat (g): 116.9
Carbs (g): 415.0
Prot (g): 276.3

Narrative:
Its the end of the first week and I'm up about 2.5 lbs, not bad at all considering that my bf has dropped by 1 point as well, so far i'm happy with the results of this cycle.

I'm starting to see body composition changes and strength is picking up as well, I'd like to feel strength move up so that I can lift higher weigh but I think I will arrive soon and I should make new PR's on almost all of my lifts.

My workout was great I had some really good pumps today, at one point i started to do drop sets with the v bar push downs and holding my arms stretched after my sets... I got a really good burn on my arms this way :D

Tomorrow i will take the kids to the water parks and skip my workout, I'll resume on Monday morning with back and biceps followed by legs on Tuesday (that should be my best w/o so far)

Everyone have a safe weekend!


Training: Chest & Triceps
Warm Up for 7 minutes on treadmill
Chest
Incline Bench Press 10x40's 10x50's 10x60's 5x70's
SM Bench Press 10x55's 10x65's 10x75's 7x85's
Pec Deck Butterflys 15x150 15x160 15x170 15x180 15x190
Cable Crossovers 10x60 10x70 10x70
Triceps
SM Close Grip Bench Press 12x45's 12x45's 12x45's
V Bar Pushdowns 12x140 12x150 12x160 15x140 15x120
Overhead cable Extension 12x110 12x120 12x130
Seated Machine Ext. 12x140 12x150 12x160


Body composition: noticing changes here
Increased vascularity: no vascularity increase yet!
Increased strength: my strength is noticeably up
Mood-enhancing effect: mood has been uplifted
Overall hardening effect to physique: no signs here yet

​
 
I believe you will see substantial changes in strength and endurance shortly buddy.weeks 2-4 are pretty awesome in my experience. i always felt really full, even in the morning when i usually feel the flatest.
 
Showing off the goods at the water park eh? Nice. Live it up.
 
Thanks Delta, keep up the hard work. How is the tendonitis?
 
dedlifter1 said:
I believe you will see substantial changes in strength and endurance shortly buddy.weeks 2-4 are pretty awesome in my experience. i always felt really full, even in the morning when i usually feel the flatest.
Click to expand...

I'm starting to see what you mean already... it sure is working well right now :thumbsup:

jdg487 said:
looks like the weight is just flying up, jeez
Click to expand...

the weight is coming on strong right now, and its the right kind of weight, meaning my scale shows the same bf as I started... more updates coming once i get a chance real soon! :fing02:

SilentBob187 said:
Showing off the goods at the water park eh? Nice. Live it up.
Click to expand...

you know it... I was showing off my newest 2lbs :D but nobody noticed.. I'm sure :D
 
Chubbinmuffin said:
Glad to see you're puttin' on the weight! I'm down 5 pounds from my brief illness. Not a good way to start a cycle :(
Click to expand...

to saddest thing is that muscle is very hard to put on and evaporates too easily... are you starting a cycle now?

fightbackhxc said:
Thanks Delta, keep up the hard work. How is the tendonitis?
Click to expand...

bro, this tendonitis is still present.. this pesky thing does not want to go away, when I use DB i can really feel my right arm is weaker than my right by a large margin, I wish it would go away completely
 
Day 8
Sunday, August 09, 2009

Stats Up on waking:
W: 192.6 (2.2)
BP 114/70

Diet:
Will update tonight
Cals: 3,728
Fat (g): 128.6
Carbs (g): 391.6
Prot (g): 225.8

Narrative:
This was an unplanned off day but the weather so nice i thought on enjoying the outdoors with the kids and rest a bit to be ready to kit the gym in this upcoming week. I was able to maintain my diet well over this weekend, still need to improve on the good fats but I will get there!

I was sporting 2 new lbs of muscle at the water park but I'm sure nobody noticed! But overall mood has been uplifted in this past week, feeling pretty good about this product indeed.


Body composition: noticing changes here
Increased vascularity:this will happen later on, I'm hopping!
Increased strength: my strength is noticeably up
Mood-enhancing effect: mood has been uplifted
Overall hardening effect to physique: effect on physique is becoming noticeable, hardening not yet

Cardio
30 minutes on the treadmill

​
 
Last edited:
Day 9
Monday, August 10, 2009

Stats Up on waking:
W: 194.6 (4.2)
BP 119/74

Diet:
I'll fill this in tonight
Cals:
Fat (g):
Carbs (g):
Prot (g):

Narrative:
Wow, big jump on weight while maintaining the same bf% thats impressive and I'm very happy to see this... strength has been moving up nicely as well if it only I didn't have a bad right arm that still bothers me todays workout out would have been super. I had to back off initially b/c of the arm but towards the end the strength took over the pain and I did more reps.

About weight jump, I cant explain why but I've noticed when ever i do cardio it really shows in the scale the following day in a nice way, usually weight up bf% down... I did cardio last night and got this big jump today, I to watch my cardio more closely.

Thats all for today, I'll give the arm a rest and doing legs tomorrow


Training: Back & Biceps
Warm Up for 6 minutes on treadmill
Back
Hyperextensions 12x35 12x35 12x35
Deadlifts 10x45's 10x55's 10x65's
Free Stand T Bar Rows 10x70 10x95 10x100
Straight-Arm Pulldown 10x100 10x110 10x120 10x120
Biceps
Machine Curls 30x40 30x40 30x40
Barbell Bar Curls 10x50 10x60 10x60
Cable Curls 10x50 10x60 10x60
Dumbell Curls 10x25 10x30 10x30
Single Arm Cable Curls 10x40 10x40 10x50 10x50


Body composition: noticing changes here
Increased vascularity: nothing in this department yet!
Increased strength: my strength is noticeably up
Mood-enhancing effect: mood has been uplifted
Overall hardening effect to physique: have not experience this yet!

​
 
You must log in or register to reply here.
Back
Top