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Old Fugger Ready to take on all challengers...Transfomation time!!!

Do you use fresh, frozen or canned veggies?
 
Crash and burn!!

Front Squats 275 X 5 X 2 there was a few good reps on the second set...
Incline db press 110 X 5 X2 no dice shoulder gave out 105 was a no go also had to finish at 100 shoulder was in rough shape...
Lat pull-down 190 X 5 X 2 got it just barely
Bent over rows 215 X 5 X 2 the one bright spots power to spare...
Push Press 170 X 5 X 2 no go and had to go down to 160 shoulder...
Decline tri ext 125 X 5 X 2
O bar curl 155 X 5 X 2 which is down 5 lbs instead of up I have just hit my limit is all
Calf raise 165 X 5 X 2 these are rarely a problem

I had to slow down my pace just to get this done... not a total wash but a wall was definitely hit...
 
You are still throwing up some crazy numbers Doug, don't let the halt in increases deter you plus you switched your diet. Lots of things are playing into this so push through the last week and get ready for some fun after it.
 
oufinny said:
You are still throwing up some crazy numbers Doug, don't let the halt in increases deter you plus you switched your diet. Lots of things are playing into this so push through the last week and get ready for some fun after it.
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Yah I know the weight loss plays in this, I am trying to get to the numbers I was doing almost 15 lbs ago... I am coming close on some lifts but those that involve shoulder not so much. Actually I stalled at lower weight last time on db presses... my shoulder felt better on cycle and it is, I just hit the wall...

I am going to halt increases or slow them down for the last 2 workouts and I have a deload coming then... cycle time!!
 
indysoccer16 said:
Doug makes me want to remove my thread haha.
Click to expand...

Just focus and I'm sure you'll do well...

indysoccer16 said:
Rice vinegar is pretty good too. You can pour over veggies and let sit for a couple hours, or you can dip
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Never tried that, man the veggie eating is as rough as I remembered, one thing though I am never hungry... eating is more of a chore though, hek it is a chore....:happysad:
 
Man oh man, that vegtable thing is the toughest part of prep, I have six weeks of this .. damn!! Beat me with a wet rope, make me have sex with Rosie O'Donnel but fug no more fuggin vegtables!!!
 
DreamWeaver said:
Man oh man, that vegtable thing is the toughest part of prep, I have six weeks of this .. damn!! Beat me with a wet rope, make me have sex with Rosie O'Donnel but fug no more fuggin vegtables!!!
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make me have sex with Rosie O'Donnel - Tone down on the test boosters Doug, nothing will ever make a straight man do such a thing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :stick:
 
Dang, how did I miss this thread?!
Way to go sir! I will read the posts and follow closely. Considering runnig Havoc, again myself.

BTW, there is a real nice view of...um the ocean and coast, yeah...that's the one :)
 
Milas said:
Do you use fresh, frozen or canned veggies?
Click to expand...


Fresh only....

oufinny said:
make me have sex with Rosie O'Donnel - Tone down on the test boosters Doug, nothing will ever make a straight man do such a thing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :stick:
Click to expand...

Just trying to give you an idea how unpleasant the veggy thing is...

VolcomX311 said:
Why all the veggies Doug? I just caught up on your log and your ingesting a full garden a day.
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Old bodybuilders trick, pretty old school but it keeps you from getting hungry and it gives you some extra carbs that will burn fat because digesting them takes more energy than they actually supply... neat trick.

n87 said:
Dang, how did I miss this thread?!
Way to go sir! I will read the posts and follow closely. Considering runnig Havoc, again myself.

BTW, there is a real nice view of...um the ocean and coast, yeah...that's the one :)
Click to expand...

Yah you'd be talking about Monica, she'll be getting after pics with me she is looking good down 7 lbs already.
 
DreamWeaver said:
Fresh only....



Just trying to give you an idea how unpleasant the veggy thing is...



Old bodybuilders trick, pretty old school but it keeps you from getting hungry and it gives you some extra carbs that will burn fat because digesting them takes more energy than they actually supply... neat trick.

Yah you'd be talking about Monica, she'll be getting after pics with me she is looking good down 7 lbs already.
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I did not know that about the veggies man. That is some very good info to have. I am surprised I have never heard that before. Nice to know!!
 
oufinny said:
make me have sex with Rosie O'Donnel - Tone down on the test boosters Doug, nothing will ever make a straight man do such a thing!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :stick:
Click to expand...

hmm I guess there is woman I would never touch :ugh2:
 
mich29 said:
hmm I guess there is woman I would never touch :ugh2:
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I'm not too convinced that Rosie O'Donnel is a woman.........:surprised:
 
Wow hindsight is 20 20 ...

Ok about my poor performance on Sunday..

a) no carb up low glycogen

b) HITT cardio on Saturday..

This might make a difference ...oh well conditioning comes first...
 
My AA will be in today, so one less thing to worry about...

The confiscated my trainee's Eviscerate don't know why exactly... one of the ingredients was perscription they said, I guess it's either yohimbine or Theophyline...

Still a no show on my clen and Tor!!

Sarms ship at the end of the month...
 
DreamWeaver said:
My AA will be in today, so one less thing to worry about...

The confiscated my trainee's Eviscerate don't know why exactly... one of the ingredients was perscription they said, I guess it's either yohimbine or Theophyline...

Still a no show on my clen and Tor!!

Sarms ship at the end of the month...
Click to expand...

Man you have it rough in Canada... I would be pissed! :spank: :spank:
 
A_I_Sports_Nutrition said:
There always is in a DW log.
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Thanks Don.. the way I look at it the more I share the more I can learn. I don't consider myself infallable and if I am transparent about what I do and think then it opens things up for discussion where we all learn. Transparency is key to a functional discussion....:147:
 
Todays veggies went down a little smoother, I started a bit earlier and had all the nasty ones done around lunchtime....
 
Yesterdays diet

8am 1/2 cup steel cut oats
2 scoop protein
fish oil 3 grams

10am 2 boiled eggs
2 cups brocolli
1 cup Cauliflower
1 cup green beens
1/2 red or yellow pepper

12pm 10 oz Fish
2 cups brocolli
2 cups brocolli
1 cup Cauliflower
1 cup green beens
1/2 red or yellow pepper
1/2 cup black beans
3 grams fish oil

230pm 2 boiled eggs

5pm 10 oz grilled Halibut
1 cup rice
Large salad

8pm 2 scoop protein
 
I haven't been posting what BCAA's I'm taking and seeing that they are becoming more and more important I thought I should be mentioning them...

I take 10 grams Modern BCAA's fasted before walking to work and about 7 grams BCAA's before bed...

On workout days I add in 10 grams pre, 10 grams during and 10 grams post with my post workout shalke of modern BCAA's...remember these are 8 to 1 so that's pretty hefty dosing schedule...
 
Damn, that diet is C-L-E-A-N! How many cals does that come out to roughly?

Why only 4 eggs though? I usually see much higher egg-white only meals on pre-contest diets. Maybe 1-2 yolks, but 10-20 whites. Keeping fat up and protein elsewhere?
 
Milas said:
Damn, that diet is C-L-E-A-N! How many cals does that come out to roughly?

Why only 4 eggs though? I usually see much higher egg-white only meals on pre-contest diets. Maybe 1-2 yolks, but 10-20 whites. Keeping fat up and protein elsewhere?
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Yah I could eat more eggs, I might fuggin burst though... there is over 300 grams of protein in there so I am ok though. It's about 2400 cals so pretty low and 25% of the cals are from fibrous veggies... It is spanking clean yes, about defcon 3... Definitely the nastiest part of prep is this stage, I will use fish, lean beef and Grapefiruit for the last 4 weeks, which is way more tollerable. It won't be a full 4 weeks as I will have to start my carb up somewhere in there.

I am thinking of 800 grams carb refeeds all done on Friday late afternoon and night. Haven't decided yet.
 
Oh and I am taking 2 glycobol before bed to burn off extra carbs and promote more leaning effect. 4 hghpro and of course my BCAA's and shake...
 
Something like this ...

Friday Night Carbs
3:30pm 2 potato baked 71

530pm 3 cups pasta 129
1 cup Tomato Sauce 27.6
1 medium whole wheat roll 16.6
4 cups fat free Ice cream 164.7

730pm 4 cups rice 173.2
8 tbsn Thai chilli sauce 56

9:30 2 bagels 115.9

Total carbs 754
 
impressive.
 
300g protein? I'm only counting ~140g from whole food and ~100g from shakes?

eggs = ~6g each x 4 = 24g
fish = ~20g every 4oz x 5 = 100g
Beans = ~8g per 4 oz x 2 = 16

Protein powder = ~25g per scoop x 4 = 100g

I'm just wondering where the rest is coming from, or perhaps my nutrition info is off since I was just going off the top of my head...
 
DreamWeaver said:
Something like this ...

Friday Night Carbs
3:30pm 2 potato baked 71

530pm 3 cups pasta 129
1 cup Tomato Sauce 27.6
1 medium whole wheat roll 16.6
4 cups fat free Ice cream 164.7

730pm 4 cups rice 173.2
8 tbsn Thai chilli sauce 56

9:30 2 bagels 115.9

Total carbs 754
Click to expand...

That sounds like fun, oh yeah, I have 1400 freaking grams of carbs to get in starting Thursday night going through Friday... holy crap I am going to explode!!!! :aargh: I need to get some waxy maize so at least I can get some in the form of shakes when I am at work.
 
Milas said:
300g protein? I'm only counting ~140g from whole food and ~100g from shakes?

eggs = ~6g each x 4 = 24g
fish = ~20g every 4oz x 5 = 100g
Beans = ~8g per 4 oz x 2 = 16

Protein powder = ~25g per scoop x 4 = 100g

I'm just wondering where the rest is coming from, or perhaps my nutrition info is off since I was just going off the top of my head...
Click to expand...

Agreed, unless you count BCAAs I don't see 300 grams there. Heck I am around 240-250 now and I eat way more eggs/fish/meat than that in a day. DW I just don't see it but my heads math could be off ;).
 
VolcomX311 said:
I "aim" for 300g protein as DW recommends, but I sure don't hit it all the time.
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Yeah, it's a rare day I hit the 300 that I want coming from mostly whole food. I "aim" for it as well, but I need to get more disciplined, especially breakfast and snacks.
 
VolcomX311 said:
I "aim" for 300g protein as DW recommends, but I sure don't hit it all the time.
Click to expand...

It's a heluva lot harder than it sounds like. I "aim" for 400 grams of protein per day. And it's real difficult to achieve sometimes. That's where the whey shakes come in. :147:
 
Milas said:
impressive.
Click to expand...
Thanks

Milas said:
300g protein? I'm only counting ~140g from whole food and ~100g from shakes?

eggs = ~6g each x 4 = 24g
fish = ~20g every 4oz x 5 = 100g
Beans = ~8g per 4 oz x 2 = 16

Protein powder = ~25g per scoop x 4 = 100g

I'm just wondering where the rest is coming from, or perhaps my nutrition info is off since I was just going off the top of my head...
Click to expand...

Yah each can of tuna is 42g as I use solid white... 84
10 grams fish is about 60 I believe
Beans say 15 ok
Protein Powder I take heaping scoops so thats about 110
Eggs 24 yes
that's 293 but remember there is some protein in the oats and some in the vegtables... they all count...
I can get the exact figures later...but it's close

oufinny said:
That sounds like fun, oh yeah, I have 1400 freaking grams of carbs to get in starting Thursday night going through Friday... holy crap I am going to explode!!!! :aargh: I need to get some waxy maize so at least I can get some in the form of shakes when I am at work.
Click to expand...

Sounds like a party, I am still experimenting with refeeds...

oufinny said:
Agreed, unless you count BCAAs I don't see 300 grams there. Heck I am around 240-250 now and I eat way more eggs/fish/meat than that in a day. DW I just don't see it but my heads math could be off ;).
Click to expand...

Yah there is more there than meets the eye... it may be a little less but not much...

VolcomX311 said:
I "aim" for 300g protein as DW recommends, but I sure don't hit it all the time.
Click to expand...

I get close on off days, yah it's down a tad because of recent diet changes but still close

Milas said:
Yeah, it's a rare day I hit the 300 that I want coming from mostly whole food. I "aim" for it as well, but I need to get more disciplined, especially breakfast and snacks.
Click to expand...

Yah you just have to eat enough for you lean mass, lean body weight X 1.5

thundergod said:
It's a heluva lot harder than it sounds like. I "aim" for 400 grams of protein per day. And it's real difficult to achieve sometimes. That's where the whey shakes come in. :147:
Click to expand...

I used to go to 400 during prep last year I was more like 270 and that was too low while in a calorie deficit.
 
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 2,394 36.3 158.7 304.9
Oatmeal 1/2 cup 75 1.5 13.5 2.5
Beans, black, 1 cup 227 0.9 40.8 15.2
Tuna, canned 2 cans 371 2.6 0.0 81.6
Fish, 10 oz 317 3.4 0.0 66.0
Rice, 1 cup 199 0.5 43.3 4.0
Egg, whole, boiled 4 large 309 21.1 2.2 25.1
Broccoli, raw 4cups 120 1.3 23.4 9.9
Cauliflower, raw 2 cups 50 0.2 10.6 4.0
Mixed salad greens, raw 3cups, 28 0.4 5.3 2.5
Beans, string, green, 2 cups 68 0.3 15.7 4.0
Total 2,394 36.3 158.7 304.9

Man was I close, I was just quoting from memory, I knows my food...It's probably a bit more as I said the protein scoops are heaping...
 
Time to scale back and worry about form, taking too much of a beating, and it was a good decsion...

Front Squats 250 X 5 X 2 very good depth...
Incline db press 105 X 5 X2 5 on the first 4 on the second
Lat pull-down 195 X 5 X 2 Keep the increases coming
Bent over rows 220 X 5 X 2 will finish this out 225 no problem...
Push Press 155 X 5 X 2 that's all there was good decision scaling back...
Decline tri ext 125 X 5 X 2 I did 130 on sunday but this is heavy enough...
O bar curl 155 X 5 X 2 same as sunday but better form this time
Calf raise 170 X 5 X 2 no problem will do 175 on thursday

So only inrease on back and calives but I was exhausted and it's tough to work without carbs, especially this early ...

The good news I am down 3 lbs since thursday so the adjustment is paying off big time.. so down 15.5 in 5.5 weeks will weigh in again Thursday ..
 
Doug you are tearing things up man. You are down 15 pounds, I am up 3 and looking leaner. Two vastly different approaches, can't wait to see where we are at the end!
 
oufinny said:
Doug you are tearing things up man. You are down 15 pounds, I am up 3 and looking leaner. Two vastly different approaches, can't wait to see where we are at the end!
Click to expand...

Thanks, yah my body type demands I do straight cuts and I don't have a lot of time so I have accelerated things, the weight loss has been pretty good quality so far and when I get on cycle who knows how much more muscle will be spared... soon... very soon...:mischievous:
 
Yesterdays diet

8am 1/2 cup steel cut outs
2 scoop protein
fish oil 3 grams

10am 2 boiled eggs
2 cups Brocolli
1 cup Cauliflower
1 cup green beans
1/2 bell pepper

12pm 2 cans tuna
2 cups Brocolli
1 cup Cauliflower
1 cup green beans
1/2 bell pepper
3 grams fish oil

3pm 2 boiled eggs

430pm Workout

530pm 2 scoop protein

7pm 10 oz chicken
1 medium yam
2 cups brocolli
1 cup Cauliflower
1 cup green beans

9pm 2 scoop protein
 
DreamWeaver said:
Thanks, yah my body type demands I do straight cuts and I don't have a lot of time so I have accelerated things, the weight loss has been pretty good quality so far and when I get on cycle who knows how much more muscle will be spared... soon... very soon...:mischievous:
Click to expand...

Is it still Epi that you are planning on running?
 
DreamWeaver said:
Oh and I am taking 2 glycobol before bed to burn off extra carbs and promote more leaning effect. 4 hghpro and of course my BCAA's and shake...
Click to expand...

Any problems with the 2 caps Glycobol pre-bed?
 
Good stuff going on in here down 15 lbs that is awesome!!!
 
DreamWeaver said:
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 2,394 36.3 158.7 304.9
Oatmeal 1/2 cup 75 1.5 13.5 2.5
Beans, black, 1 cup 227 0.9 40.8 15.2
Tuna, canned 2 cans 371 2.6 0.0 81.6
Fish, 10 oz 317 3.4 0.0 66.0
Rice, 1 cup 199 0.5 43.3 4.0
Egg, whole, boiled 4 large 309 21.1 2.2 25.1
Broccoli, raw 4cups 120 1.3 23.4 9.9
Cauliflower, raw 2 cups 50 0.2 10.6 4.0
Mixed salad greens, raw 3cups, 28 0.4 5.3 2.5
Beans, string, green, 2 cups 68 0.3 15.7 4.0
Total 2,394 36.3 158.7 304.9

Man was I close, I was just quoting from memory, I knows my food...It's probably a bit more as I said the protein scoops are heaping...
Click to expand...

my mistake it was chicken for lunct not tuna

10 oz chicken breast boneless skinless 458 9.9 0.0 86.1

so the new total is 309.4
 
A_I_Sports_Nutrition said:
Any problems with the 2 caps Glycobol pre-bed?
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No I think there is some beneift. I seem to wake up with less bloat around the midsection...


MrKleen73 said:
Good stuff going on in here down 15 lbs that is awesome!!!
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Thanks, I have this under my complete control now, I should have bit the bullet and did this last year, things would have been a lot different. Too bad I don't have 20 weeks this go around....
 
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