JD's Quest To Succes! LeanGains Diet

You have some great progress bro!! Pics show some big changes and your definition on your back double bicep is night and day. Take care of that ankle and keep doing your thing bro!
 
MrKleen73 said:
Man wiuth a messed up ankle you need to be VERY CAREFUL if you go back to MMA training. A minor or incorrectly applied ankle lock or just a roll of the ankle in a shuffle cant do alot of damage to an already weakened ankle. Get a good ortho ankle wrap that laces up and where it at all times when training for a good while then only when rolling, or sparring. That or tape it up.
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Extremely well said!!!
 
JudgementDay said:
Well hurt my foot 6-7 months ago, seemed to feel much better in the last month, but now hurting again, not sure if it's the same thing or just overworked it abit and it's one of those strain things that will hurt for a week, who knows!

The back is weak and wants to pull easy, but changing it up for a couple weeks and working back everyday with light exercises, I'll see how it goes. Will listen to ScottyDoc :D

I'm hoping I wake up Monday and I have no ankle pain, FINGERSCROSSED:D
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Make sure everyone knows that the exercises I have you doing are not what the average person considers back exercises, more of core and stabilization style exercises & stretches at extremely low to no weight or just body weight for high reps to build both strength and endurance in those muscles!
 
And now you get to add some more NO Ignite in the mix! Congrats JD!
 
RickRock13 said:
You have some great progress bro!! Pics show some big changes and your definition on your back double bicep is night and day. Take care of that ankle and keep doing your thing bro!
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Thanks Rick!


ScottyDoc said:
Make sure everyone knows that the exercises I have you doing are not what the average person considers back exercises, more of core and stabilization style exercises & stretches at extremely low to no weight or just body weight for high reps to build both strength and endurance in those muscles!
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Yes very light stuff, did my first one this morning

Did stretches, 20 reps of bird dog, 20 reps of birdges, 10 reps 5 sec holds per rep of superman holds, 20 reps of crunches and 30 sec hold of the Planks.



Will update later, but had some real big meals Friday night and saturday night, weighed in 186lbs Saturday, thats 9 pound increase lmao, but I have to say I looked even leaner??? WTF??? and bigger, more vascurlar! Carbs do the body good sometimes :). Sunday I went back to the leangains diet, my weigh in at 3pm was 181lbs, seems like my body holds a lot of water fast.

About to have my pre-workout and do a workout, can't make it to the gym because the wife has the car, but I will do a chest/tricep and shoulder workout at home :D
 
JudgementDay said:
Some more N.O Ignite :D, thats what I'll be using pre-workout today as well :D
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I got really good pumps from NO Ignite with the 1 sample pack I used. Seems like good stuff!
 
Milas said:
I got really good pumps from NO Ignite with the 1 sample pack I used. Seems like good stuff!
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I love it for the endurance and energy I get from it, the theophylline in N.O Ignite is what really makes it shine:)

The FinaFlex Pro Xanthine 500-XT is amazing too!
 
JudgementDay said:
I love it for the endurance and energy I get from it, the theophylline in N.O Ignite is what really makes it shine:)

The FinaFlex Pro Xanthine 500-XT is amazing too!
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i need to try the pro xanthine-looks badass.:scared:
 
thebigt said:
i need to try the pro xanthine-looks badass.:scared:
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It really is! I tried 2 scoops of N.O Ignite and 1 cap of Pro-Xanthine and wow, def the best pre-workout energy combo on the market right now, would love to stack it with Adamantium, couldn't imagine how that would feel. Last time I tried Adamantium pre-workout the aggression was off the chain! I will def be trying the combo soon enough ;)
 
Monday
Morning Weight- 182.5lbs

LeanGains Diet
3pm- Back Therapy and stretches- 10min
4 PM- Protein shake with skim milk and NTBM protein bar(with powerbutter)
6PM Pre-workout- 2 scoops of N.O Ignite, 1 scoops of Ultima
7 PM: Weights and Hit Cardio
10 PM: Extra Lean Hamburger on Multigrain buns and Fruit Smoothie(with juice)
12 AM: Chicken on multigrain buns with cheese
2 AM: 2 scoops of RecoverPro

Fasted state- 12AM-4pm (16 hours)
Today's eating window was 8 hours


Weight Workout/ Chest, Shoudlers , triceps, h.i.t cardio
Back therapy and warm up- 10 min

Bench Press- 15 sets- 45x15/ 95x2/ 135x2/ 185x2/ 225x2/ 225x2/ 225x2/ 205x2/ 205x2/ 185x2/ 185x2/ 185x2/ 185x2/ 170x2/ 170x2

Incline DB Press- 8 sets - 45’sx3/ 65’sx3/ 65’sx3/ 65’sx3/ 55’sx3/ 55’sx3/ 55’sx3/ 55’sx3

Incline DB Flys- 6 sets- 55’sx4/ 55’sx4/ 55’sx4/ 45’sx4/ 45’sx4/ 45’sx4

Dips- 3 sets – 8 reps, 8 reps, 8 reps

Overhead Barbell Extentions- 3 sets- 65x12/ 80x15/ 80x15
SuperSet
Overhead DB Presses- 3 sets- 45’sx15/ 45’sx10/ 45’sx8

Side Raises- 3 sets 25’sx15/ 25’sx15/ 25’sx12
SuperSet
1 arm overhead DB extension- 3 sets 25x15/ 25x15/ 25x15

Plate push- 3 sets 25x15/ 25x15/ 25x15
SuperSet
Overhead Plate tri-extensions- 3 sets 25x15/ 25x15/ 25x15

Barbell Punch- 3 sets (70x10right,10left,10back and forth), (95x10right,10left,10back and forth), (70x10right,10left,10back and forth)

Hit Cardio
4lbs weighed gloves, 4lbs per glove, with resistance punching band, hitting Hand pads.
10x1min rounds punching out, jab, straight non stop fast, 45 sec rest inbetween rounds.


Thoughts
Can’t believe how much my strength went down on Bench Press......WTF?????? It must have been from the really low cals I did the last week, def sucked, 225x3 feels like my max right now, I lost like 3-4 reps in 2 weeks. I upped my cals so should get it back up in a couple weeks I guess. But my endurance feels great, when I was hitting the hand pads I felt like I could just keep going and going, it was awesome.

LEANGAINS DIET: I’ll see how it goes since I upped my cals
 
Careful with cutting too fast, and extreme calorie deficits. When I did my cut, I lost a LOT of strength because I went to fast, and I was using quite a few anabolics too. I'm almost fully back now, but it took a good month (and about 20lbs) to get back to where I was.

I see a lot of people having much better success taking it slow and steady to drop fat and preserve muscle. That is going to be my plan from now on, I'm just going to start prep much earlier.

Oh, what Better Protein Bars are you eating? I'm working on a batch of Chocolate Raspberry and they're really good!
 
Milas said:
I see a lot of people having much better success taking it slow and steady to drop fat and preserve muscle. That is going to be my plan from now on, I'm just going to start prep much earlier.
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Agreed! Slow and steady my friend, preserve muscle at all costs!
 
Milas said:
Careful with cutting too fast, and extreme calorie deficits. When I did my cut, I lost a LOT of strength because I went to fast, and I was using quite a few anabolics too. I'm almost fully back now, but it took a good month (and about 20lbs) to get back to where I was.

I see a lot of people having much better success taking it slow and steady to drop fat and preserve muscle. That is going to be my plan from now on, I'm just going to start prep much earlier.

Oh, what Better Protein Bars are you eating? I'm working on a batch of Chocolate Raspberry and they're really good!
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Ya went a little too fast witht he cut near the end and payed for it.

I'm got some butterscotch with power butter, they are pretty good, I used a litte bit too much power butter, but o well still pretty yummy. I'll try another flavor on my next order, def want to grap a few more bags.
 
JudgementDay said:
Ya went a little too fast witht he cut near the end and payed for it.

I'm got some butterscotch with power butter, they are pretty good, I used a litte bit too much power butter, but o well still pretty yummy. I'll try another flavor on my next order, def want to grap a few more bags.
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Our similarities are striking! I too put in too much PowerButter as well, that's why I got the Chocolate Banana so I can make a PB Chocolate Banana!!! Good thing I bought a case of PowerButter!

I'm going to order the Butterscotch next round. I like how I can adjust the recipes to suit my desires. I'm going to try mixing in some fruit and other stuff too, maybe try Walden Farms Calorie Free Syrup (got a case of that too!) to make it lower calorie. Fun to make them too!
 
Yeah I have seen a few people using this and cutting like crazy. I think we all have to remember that this may help the game, it is a game changer but it is not a different game. Same game, same physics apply. Bottom line if you want to go low on burn days you have to feed the beast on feed days. Going low on both burn and build days does not produce enough anabolism on the build day to counteract the burn from the burn days. I would venture to say if you are over 170 and only eating 2400 cals on your build day you are more than slightly undershooting your caloric needs on the build days.
 
MrKleen73 said:
Yeah I have seen a few people using this and cutting like crazy. I think we all have to remember that this may help the game, it is a game changer but it is not a different game. Same game, same physics apply. Bottom line if you want to go low on burn days you have to feed the beast on feed days. Going low on both burn and build days does not produce enough anabolism on the build day to counteract the burn from the burn days. I would venture to say if you are over 170 and only eating 2400 cals on your build day you are more than slightly undershooting your caloric needs on the build days.
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words of wisdom!:amish:
 
Milas said:
Our similarities are striking! I too put in too much PowerButter as well, that's why I got the Chocolate Banana so I can make a PB Chocolate Banana!!! Good thing I bought a case of PowerButter!

I'm going to order the Butterscotch next round. I like how I can adjust the recipes to suit my desires. I'm going to try mixing in some fruit and other stuff too, maybe try Walden Farms Calorie Free Syrup (got a case of that too!) to make it lower calorie. Fun to make them too!
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That sounds pretty good, let me know how the calorie free syrup goes :D


MrKleen73 said:
Yeah I have seen a few people using this and cutting like crazy. I think we all have to remember that this may help the game, it is a game changer but it is not a different game. Same game, same physics apply. Bottom line if you want to go low on burn days you have to feed the beast on feed days. Going low on both burn and build days does not produce enough anabolism on the build day to counteract the burn from the burn days. I would venture to say if you are over 170 and only eating 2400 cals on your build day you are more than slightly undershooting your caloric needs on the build days.
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I'll try and get around 2800 on workout days and ...2200 on non-training days and see how that goes :)



Couldn't make it to the gym today, car broke down, which really sucks since I'm really low on cash this month. But I did my back threapy workout and some abs as well. Will do another back threapy workout later tonight before my last meal. I'm about to take down a Extra lean burger on multigrain buns..with cheese/pickles/ketchup/mustard/franks red hot sauce and a fruit smoothie :D
 
my wife just bought a new bread...it may not be the most nutritious but it's got some good stuff in it.....but the taste is incredible.

SPRINGMILL- HALF AND HALF WHEAT BREAD.
 
thebigt said:
words of wisdom!:amish:
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Gratzi!
JudgementDay said:
That sounds pretty good, let me know how the calorie free syrup goes :D





I'll try and get around 2800 on workout days and ...2200 on non-training days and see how that goes :)



Couldn't make it to the gym today, car broke down, which really sucks since I'm really low on cash this month. But I did my back threapy workout and some abs as well. Will do another back threapy workout later tonight before my last meal. I'm about to take down a Extra lean burger on multigrain buns..with cheese/pickles/ketchup/mustard/franks red hot sauce and a fruit smoothie :D
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I heard it was really good with xylitol honey which is what that syrup has in it right? Xylitol.

You should do really well with those calorie numbers.
JudgementDay said:
Very true!
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thebigt said:
my wife just bought a new bread...it may not be the most nutritious but it's got some good stuff in it.....but the taste is incredible.

SPRINGMILL- HALF AND HALF WHEAT BREAD.
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Might have to check that out!
 
xylitol is the stuff in powerchews, damn they are good-just like freakin sweet tarts.
 
Anyone else having problemds with AM lately?

Mine has been AM White for the last week, It says AM dark, I've switched it to middle to light to dark and won't go dark. Not only is it white right now but changed again to a weird format. I hope it's not just me lol
 
JudgementDay said:
Anyone else having problemds with AM lately?

Mine has been AM White for the last week, It says AM dark, I've switched it to middle to light to dark and won't go dark. Not only is it white right now but changed again to a weird format. I hope it's not just me lol
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the weird format seems to have settled down for now, but i can't change from white to dark.
 
thebigt said:
xylitol is the stuff in powerchews, damn they are good-just like freakin sweet tarts.
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Right, Xylitol is a great sugar alcohol, but it has calories, about 2.4cal per gram. Walden Farms is absolutely ZERO calories, no xylitol or other sugar alcohols. PowerChews have a good dose of Xylitol.

The nice thing about Xylitol is it's great for tooth health and is extremely low GI, and it doesn't affect insulin levels. My dentist recommended it to me!
 
JudgementDay said:
I tried the BCAA's, I got a sample of 6 with my Forma-Stanzol, it tastes pretty good, I really want to try the Creatine tho.
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They all taste the same, though I heard the pre-workout has a little aftertaste, still good though. I think I'm going to get the pre-workout next, as a pick-me-up during the day or for when I travel.
 
Milas said:
They all taste the same, though I heard the pre-workout has a little aftertaste, still good though. I think I'm going to get the pre-workout next, as a pick-me-up during the day or for when I travel.
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Really hmm, I was told Creatine and Glutamine was the best tasting.
 
JudgementDay said:
Really hmm, I was told Creatine and Glutamine was the best tasting.
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Stands to reason, given the taste of bulk BCAA vs. bulk Creatine or Glutamine... I'll have to try them all, LOL!
 
The pre does have a minor aftertaste but it's really minor. I've been dosing 7 pre workout and loving it. Next is to stack 4 with a scoop of N.O. Ignite. :D JD, you got me hooked!
 
Man I haven't had a chance to try the new chews yet.
 
Wednesday

Morning Weight- 180.5lbs

LeanGains Diet
3PM- NTBM Protein Bar(with power butter)
4PM- NTBM protein bar(with powerbutter)
5PM P-W-2 scoops of N.O Ignite, 1 scoops of Ultima, 1 scoop of Adamantium
6PM: Weights and Back threapy(2 scoops of RecoverPRO)
8PM: Extra Lean Hamburger on Multigrain buns and Fruit Smoothie(with juice)
11:30 AM: Chicken on multigrain buns with cheese and Juice
2:45 AM: 2 scoops of RecoverPro

Fasted state- 12AM-2pm (14 hours)
Today's eating window was 8.5 hours


Weights- Biceps/Back Therapy
Back therapy and warm up- 15 min

Alternating DB Curls- 25'sx5/ 40'sx5/ 60'sx10PR :D

Barbell Curl- 1 set 45x50
Hammer Curls- 1 set 45x10
Barbell Curls- 1 set 45x21's
Concentration DB Curls- 1 set 45'sx6
Barbell Curls- 1 set 45x21
Hammer Curls- 1 set 45'sx5
Barbell Curls- 1 set 45x21's
DB Curls- 1 set 8'sx100 reps
Concentration DB Curls-1 set 45'sx5
Barbell Curls- 1 set 45x21
Forearm Curls- 1 set 45x20
Barbell Curls- 1 set 45x21's
DB Rows- 3 sets 45x20/ 45x20/ 45x15
Barbell Curls- 1 set 45x40
Forearm DB Curls- 1 set 8'sx50
Barbell Curls- 1 set 45x21's
DB Curls- 1 set 8'sx50



Thoughts
Well I was so pissed about the benching Monday I was so determined to beat a PR for Alternating DB Curls and I beat my PR my 1 rep each side :), I must say my biceps were dead after that set, so decided to just kill it going set to set just burning my biceps out, the pump was amazing, crazy vascularity in my arms, it was awesome. Keeping this week light on training, just focusing on the back therapy and weight, will rest tomorrow and get some light weights and swimming in Friday, then hit it hard Monday.

LEANGAINS DIET: Upped my cals and carbs the last couple days and woke up at 180.5lbs, def a bit leaner then the pics at 177 and also more full and vascular. Will keep cals up at least 2800 on training days and 2200-2400 on off days and see where that takes me.
 
Solid progress bruther! And congrats on that PR! :thumbsup: Always nice to bust some PR's :D

//CC
 
Just a little suggestion. I have been doing roughly 50% of my Cal's on cardio or rest days than what I do on training days and seems best there. I increased Cal's about 500-700 on training days and dropped it on cardio days to give me around 1800 cardio days and 3500-3600 on training days and that has worked much better it seems there for recomping and my fat loss has not seemed to slow any.

I think MB recommends eating around 50% of your training day Cal's on your cardio or rest days.
 
Those are some big DB's to be curling there! Don't hurt yourself!
 
RickRock13 said:
Just a little suggestion. I have been doing roughly 50% of my Cal's on cardio or rest days than what I do on training days and seems best there. I increased Cal's about 500-700 on training days and dropped it on cardio days to give me around 1800 cardio days and 3500-3600 on training days and that has worked much better it seems there for recomping and my fat loss has not seemed to slow any.

I think MB recommends eating around 50% of your training day Cal's on your cardio or rest days.
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Hmm not sure if I want to drop that low on my off days just yet, I really felt the low cals start to effect my strength, I'll give it a week and see how this way goes first then maybe switch it up and see how my body responds.

Milas said:
Those are some big DB's to be curling there! Don't hurt yourself!
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aha thanks bro, I've always been good at curls, my biggest strength is def my arms. I want them damn 75's one day lol
 
JudgementDay said:
Hmm not sure if I want to drop that low on my off days just yet, I really felt the low cals start to effect my strength, I'll give it a week and see how this way goes first then maybe switch it up and see how my body responds.




aha thanks bro, I've always been good at curls, my biggest strength is def my arms. I want them damn 75's one day lol
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Sounds good bro...you should not have any problem with loss of strength or mass as long as Cal's are kept high enough on your weight training days. You can keep your Cal's real low on cardio and rest days that way
 
Looking good right now JD! Glad to see the increase in cals seems to be paying dividends.

WARNING!!! Shameless Log Promotion Ahead
Here is the link to my new log. Come on everyone let's see how much farther I can take this recomp using the Intermittent Fasting and FINAFLEX 1-ANDRO.

Invalid Link Removed
 
Friday

Leg/lower back workout
Stretch/ Lower back rehab workout- 15 min
Squats- 4 sets 45x10/ 95x10/ 115x10/ 135x10
Back extensions- 1 set 30 reps
Hyper extensions- 1 set 30 reps
Bridges inbetween bench- 1 set 20 reps
Hanging weighted leg raises with 20lbs- 4 sets 20/20/20/20
Weighted crunch machine- 4 sets 20/20/20/20


Monday

Morning Weight- 176.5lbs

LeanGains Diet
2PM- 4 eggs and 2 slices of Multigrain bread(no butter), 2tbsps of Omega 3, 1 packet of G.C.S.
2:30PM Pre-workout- 1 sample of 1.M.R, 1 scoop of Nos Ether
3PM: Weights and Boxing(5 scoops of RecoverPRO, 1 scoop of Nos Ether)
9PM: Extra Lean Hamburger on Multigrain buns
10PM: Protein shake

Fasted state- 12PM-2pm (14 hours)
Today's eating window was 8 hours


Weights and boxing
Warm up- 15 min

Overhead DB Press- 6 sets 20'sx10/ 40'sx8/ 55'sx5/ 65'sx5/ 75'sx5/ 70'sx8
Overhead DB Extensions- 4 sets 70x12/ 85x10/ 100x10
Flat DB Press- 4 sets 60'sx12/ 60'sx5/ 60'sx8/ 60'sx10
Incline DB Press- 4 sets 60'sx10/ 60'sx5/ 60'sx5/ 60'sx5
Pushdowns- 3 sets 100x15/ 120x15/ 150x15
Dips 1 set- 8 reps
Close grip push ups- 3 sets 20/20/20

Heavy bag- 6x5min rounds

Hand pads- 5x5min rounds

Overhead DB Press- 1 set 25'sx40 reps(stopped after this set, my tricep would not stop cramping up every time I would flex it the slightest bit lol)




Thoughts

My back muscles really felt the back workout on friday, it was still not fully recovered yesterday, so didn't wanna do back therapy exercises yesterday, just light warm up for my back. Well I really went hard on the boxing yesterday gave everything I had each round and my lower back really feels sore still today so just going to rest up today.


LEANGAINS DIET: So my cals have been pretty low for the last few days, woke up at 176.5 yesterday and 174.8lbs today, the really I lowered the cals is because I'm really about to do some damage tomorrow, me and my wife have been strict with the diet and tomorrow is her birthday, so we plan on having one hell of a crazy cheat day pigging out on junk lol....pizza/burgerking/icecream/candy/chips you name it imma eat it lmao, I will put up what I had for the day to and calculate what my total of everything is ahaha, it's gonna be bad :lol:
 
Cant wait to see.
 
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