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Carpee's learning how to recomp

25 mins Low intensity "intervals"

Not rushing right into the HIIT, I wanna ease into it so that I can stall the plateau of fat loss.

after cardio:
1/2 cup of ground oats
2 scoops of whey
1 medium banana
2 fish oil/1 lecithin
1 multi/1g maca/1g muira puama

Classes 1:30-2:45
3:00-4:15
6:00-7:40
Lifting 8:15/8:30 ish.

Full body tonight. Set up alot like Thursdays was.
Back to the push/pull on Thursday and Friday. This week is getting into a routine of classes and went to put in meals...should be much easier with 3-4 meals a day. Shooting more for 4
 
Tonight's workout wasn't the greatest, yet not the worst.

I wasn't as mentally prepared as usual, since it was the first day of classes and such.

I did however dead 405 for 2 reps. Good accomplishment.
The workout looked like this:
Squats
135x10
225x8
315x5 - 2 sets
Front Squats
135x10
Stiff leg deads
135x10
225x6
Deadlift
315x3
405x2
Pull-ups
body weight x 10 - 2 sets
weighted 25 lbs. x 5 - 2 sets
Seated cable rows
Felt weak 2 sets
Flat Bench
135x10
165x8 - 2 sets (slow concentric)
military press
90x12
110x10 - 2 sets

Felt pretty weak after the deads. It happens though, Thursday I should be back fully, and more set in a routine with classes and stuff.

Good news: 2 Bottles of Prime and 1 AP showed up at my house, should get it this weekend or early next week to school.
Non-Prime workouts suck.

cals are at 2200 for the day, may or may not have a shake before bed and some fish oil ending at 2350.
 
carpee said:
Non-Prime workouts suck.
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lol. :yup:

yeah you kinda get spoiled while you're on, def an adjustment when you cycle off.

#'s look good man..I would be a lil spent after those deads too, and you squatted decently heavy before that..good stuff.
 
snagency said:
lol. :yup:

yeah you kinda get spoiled while you're on, def an adjustment when you cycle off.

#'s look good man..I would be a lil spent after those deads too, and you squatted decently heavy before that..good stuff.
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Yah that's why a good bridge supp is so important to me... I don't want to give up the rage!! Doing pretty good so far with swole...
 
squats are down man...i switched over to front squats just for a change.

and now when i go back to back squats my endurance isn't there.
I used to do 315 for 8-10.
Oh well...it happens.
 
snagency said:
still pretty decent man. you'll bring it back - keep in mind, your caloric intake is a lil low these days too.
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true...the title is recomp, but i got extra fat to lose so thats kinda my focus right now. While maintaining as much strength as possible of course.

Off to another day of awkward first classes.
 
Fasted cardio this morning.

Possibly another cardio session this evening, just low intensity.

Cals are on schedule for 2,000.

It's likely that Saturday or Sunday I'm going to throw in a high carb/high cal day around 3,000 calories.


Legs are feeling it today from last nights squats and deads. Woo!
 
WOOOOO

awesome workout. Strength was there
highlights were:
flat dumbell press 80x7 and 80x8
lateral shoulder raises with 35x8 and 35x10
weighted dips with 35

Dosed an OEP later than usual, around 715. Lifted about 8, intensity was great!


Thanks to a recent supp auction I'll be running Prime again, this time at the 69 protocol :biglaugh:
Cannot freaking wait!

Will get some more pics and meal pics when I can, its been a busy week starting classes and stuff!

Today was awesome though. I'm really excited
 
Prime workouts are the sh*t.

hopped straight into 9 caps yesterday.
Did legs and back.
Alternated between front and back squats, both deep with lower-ish weight.
Got the quads pretty pumped.
Followed by:
T-bar rows
Ham curls
Weighted pull-ups
and some direct bi work.
Strength was there again! I got up to 5 plates for 8 on the T-bar rows.
Dropped back down to 4 to slow down the movement and really put the stress into the negative part of the row.

Throughout the workout I talked to like 5 different people, and all of them mentioned how I look like I'm leaning out/cutting. One was even like "you don't look smaller, you just look leaner."
It's definitely cool to hear that from multiple people.

Cal's yesterday were supposed to be at 2,300 but I fell 100 short. My last meal was 3 whole eggs, 3 egg whites, and 1/2 cup of cheddar cheese made omelette style...I just couldn't eat anything after that until this morning after my fasted cardio.

Today I designated as a metabolism "reset" or so to speak. I'll get up to around 2,700-2,800 calories. Haven't decided if it will be all clean or a cheat meal. I eat clean about 90-95% of time, mostly because cheat meals tend to throw me off track in terms of consistency. Once I eat one, I tend to go back to it...but with OEP it has been a breeze.
I was thinking about popping 2 AP and just eating a pizza. And then just fat/protein the rest of the day.
I've just found its best for me, to throw in a higher calorie day every 2-3 weeks because the body will be thrown off, plus I'm a college kid so it keeps me sane.

For updates on the supps:
Maca, fenugreek, and Muira Puama are doin' their thing. I always enjoy supps like these.
Prime: Spot on, hopefully will aid in some extra leaning out
OxyElite Pro: Seriously best fast burner ever
AP: still a classic
Formestane: I haven't noticed anything directly. Some people say within 30 minutes of applying they can feel a boost in sex drive or whatever...I think its probably helping me out in keeping strength as I lean out.
Bulk 1-c: been sleeping so great on school nights. Even 6.5-7 hours of deep sleep is rejuvenating
 
carpee said:
Prime workouts are the sh*t.
Click to expand...
:yup:
I eat clean about 90-95% of time, mostly because cheat meals tend to throw me off track in terms of consistency. Once I eat one, I tend to go back to it...but with OEP it has been a breeze.
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ehhh, si amigo. me too. it's much easier for me to remain disciplined and locked into my schematic and just shift clean macros around.
I'm an all-out kinda guy, I have a problem with moderation.
once I start cheating, it's not pretty. :sad:
I was thinking about popping 2 AP and just eating a pizza. And then just fat/protein the rest of the day.
I've just found its best for me, to throw in a higher calorie day every 2-3 weeks because the body will be thrown off, plus I'm a college kid so it keeps me sane.
Click to expand...
have at it! :)
For updates on the supps:
Maca, fenugreek, and Muira Puama are doin' their thing. I always enjoy supps like these.
Prime: Spot on, hopefully will aid in some extra leaning out
OxyElite Pro: Seriously best fast burner ever
AP: still a classic
Formestane: I haven't noticed anything directly. Some people say within 30 minutes of applying they can feel a boost in sex drive or whatever...I think its probably helping me out in keeping strength as I lean out.
Bulk 1-c: been sleeping so great on school nights. Even 6.5-7 hours of deep sleep is rejuvenating
Click to expand...
nice summation. :thumbsup:
 
fasted morning cardio this morning:
40 minutes on the treadmill. Messed with different inclines and such. burned a total of "275" calories, but who knows.

Cals for the day fell just below 2,000.

Yesterdays planned cheat was disgusting. OEP really kills and craving for junk, and then if you do eat junk anyway, it kicks your ass. (in a good way)
I just felt nasty after eating pizza...could possibly be a mental thing, but eating clean is just so much more desirable. Very weird, but very convenient.

I am evaluating my fat situation and would like to throw Recreate in the mix. Also will probably start bringing the calories down a tad.
 
had a sick workout, after almost dying that is

I was doing deep heavy squats on the smith.
did about 3 sets of 6 with 3 plates (>315) and then was going for 4 plates. I got down to the bottom of the movement, relatively deep, and the entire effing smith rack slid 6 inches and i lost my footing and had to drop to my ass. Turns out it wasn't bolted down....Wow. I musta looked like an idiot. Completely wasn't my fault.

Anyway after that I did some strict form Low repped heavy bent over bb rows.
135x6
185x6
205x6x3

Then lat pulldowns
and this "dorsiflexor" hybrid ass rowing machine. Did the entire stack on that machine, which I've never down before.

Ended with some wider gripped chin ups (thats all we got, can't really do close grip)


Felt good today, Feeling pumped because it was a high carb day.

AP makes fat loss fun.
 
The girlfriend came to visit last night, so Friday's workout was on hold til today.
I think this week I may start dipping under the 2,000 mark to get some fat loss rolling.

My Recreate should be coming within the next couple of weeks so that will also help
:tongue2:
In a few weeks here I'm gonna put up some late December, and then late January pictures to compare and show what this recomp and OEP has done so far.

Another thing that hasn't been getting raved bout OEP too much is how muscle sparing it is.
Here's a sample of this mornings supps/diet:
9:30 - 1 OEP
9:45 - 1 AP
10:00 - 2 scoops of whey, 1/2 cup of oatmeal, 1 slice Brownberry wheat bread and a little jelly (the real stuff) 1-3 fish oil, 1 multi, 3-5 g creatine mono
- 4 Prime (I never train in the morning so I'm upping the dose by 1)
- 1 gram Muira Puama, 1 gram Maca, 2 500mg capsules of Fenugreek, and 2 pumps of Formestane
11:15 - Possibly another OEP if I feel like i'm draggin a**
- 1.5 grams of Bulk 1-c
11:45-12 noon - LIFT!!
- Front Squats
- SLDL
- T-bar rows
- pull-ups
- light high rep hyperextension machine (lean back on it)
- chin-ups superset'd with an isolated bi movement (most likely 1 good balls out working set)

If I start transitioning into more of an all out cut, which I most likely will, I will probably need a new routine, any suggestions? snag :scratchchin:

I'll update today!
 
carpee said:
If I start transitioning into more of an all out cut, which I most likely will, I will probably need a new routine, any suggestions? snag :scratchchin:
Click to expand...
yup - keep watching my thread! :head:

I'm entering a progressive cut routine right now. :yup:
 
felt really pumped after the chin up/hammer curl supersets!

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low carb day:
lunch was this
5 oz chicken
4 oz 95/5 beef
1/2 cup cheddar
3/4 brocolli

delicious

did some of the static ab work from the OEP perfect diet manual.
planks and such.

also did a fasted walk this morning. fitness center and our lounge with cardio equipment were both closed...a christian school on a sunday morning, go figure.
30 minutes around the neighborhoods.

going into a ckd starting in february for 5 weeks which will bring me right to spring break.
Introducing recreate later on this week :tongue2:
 
OEP is great! I love it.

Formestane: I haven't seen much from it. Probably will be my last CEL product
 
carpee said:
OEP is great! I love it.

Formestane: I haven't seen much from it. Probably will be my last CEL product
Click to expand...

Cel Formestane is a good as it gets but you may just not have a need for Estrogen suppression.
 
I definitely know the oep works. I'm sitting in a class sweating and everyone else is bundled up
 
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brownberry whole wheat bread
stevia
cinnamon
no calorie spray butter
delicious


push day:
3x5 flat bench
3x5 military press
3x5 incline bench
3x5 upright rows
seated dips/regular dips
 
I dunno how u can eat stevia. I had got a bottle of it and tried to put some in coffee and couldn't down it.
 
updates:

about to run out of formestane. I have lost a decent amount of fat, and kept strength up pretty well, aside from my squatting has been getting weak.

I will be shifting gears into a 4-5 week keto style scheme. A carb only meal every 3rd day 5th/last meal, with p-slin beforehand.

will run morning fasted cardio whenever possible, and a very hardcore snaggalicious split. :shhh:

Recreate should be on its way, if not already in my school p.o. box. I'm really excited to run it along with OEP. With this intensely strict diet, and those 2 products the Fat better run and hide, but it has no chance.

Will continue with Prime...Probably 69 protocol, or I may experiment a little with dosing, like 11 on leg day, 4-5 on off days 9 on other w/o days...we will see. I like to keep things proportion in terms of pill numbers as to get the most time out of the bottle. :type:

Today and tomorrow are gonna be a little lose on the diet, not awful, but tonight we are going to a hibachi japanese grill...a fair share of shrimp and steak and ginger sauce will make its way to my palate
Tomorrow I have a planned cheat of brownies or something of the like, kind of as a farewell because the next 4-5 weeks will be 100% on point, no wiggle room whatsoever.

on another note: Xtend blue raspberry is interesting, it was the only flavor I haven't tried so I got some. Watermelon is my favorite, while lemonade is good I get burned out on very fast. The rest are decent also.
I'll be using BCAA's throughout the day when my cals are low.

I am also deciding on what I will be doing between spring break and summer. I think for a mini run I will lean bulk, or recomp with an emphasis on lean mass rather than fat loss- but of course keeping fat at bay. This would be ideal because I can cut out OEP and keep recreate in the mix as well as go back into carb cycling. As a matter of fact, I've learned that carb cycling works very well with me even for gaining, so whenever I go at another all out bulk, I would use these principles.

Thanks for those who have followed. I will need continued support throughout February, its gonna get intense.
 
carpee said:
I will be shifting gears into a 4-5 week keto style scheme. A carb only meal every 3rd day 5th/last meal, with p-slin beforehand.

will run morning fasted cardio whenever possible, and a very hardcore snaggalicious split. :shhh:
Click to expand...
nice. :cheers:
Recreate should be on its way, if not already in my school p.o. box. I'm really excited to run it along with OEP. With this intensely strict diet, and those 2 products the Fat better run and hide, but it has no chance.
Click to expand...
:hammer:
Will continue with Prime...Probably 69 protocol, or I may experiment a little with dosing, like 11 on leg day, 4-5 on off days 9 on other w/o days...we will see. I like to keep things proportion in terms of pill numbers as to get the most time out of the bottle.
Click to expand...
I like it, very cool. :)
Tomorrow I have a planned cheat of brownies or something of the like, kind of as a farewell because the next 4-5 weeks will be 100% on point, no wiggle room whatsoever.
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:wiggle: ? ..... :nono:

you're gonna do fine man, can't wait to see your results.
 
feel some kind of sickness coming on.

it's kinda like sinus and stomach and need to sneeze feeling all at once.

Every thought of food has made me want to throw up, so all I've gotten down is 2 shakes 1/2 grapefruit and fish oil :dunno:

in an hour i'll have some broccoli and 95/5 beef. we'll see
 
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