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Cuts Like A Ginsu - NATURAL EFX - Log

murk01

murk01

Well-known member
So I have dropped a ShIIt load of weight and fat doing a Keto and LeanGains diet. Now its time to hit those stuburn deposits that are still clinging on. Thanks to the FORMUTECH gang it should be no sweat!


Going to cut out the Keto and keep the LeanGains going. Keto was really killing the weight and that's not where i wanted to go.
Will be Trying to mantaine or gain lean weight and drop BF%

---------------------------------------Diet------------------------------------------

Here's the Diet run down, going on an estimated LBM of 171lb:

Daily Totals

Protein : +171g :: 684Cals
Carbs : 342g ::1,368Cals
Fats : 51g :: 459Cals

Total Cals : 2,511

These numbers may adjust as i get a better idea of my BF%



------------------------------Routine--------------------------------------------------

Keeping up a reverse Pyramid 3 day split with 3 days of cardio worked in-between.

Monday:
Dead Lifts , OverHeadPress, CableRows and abs if i have time

Tuesday:
Cardio 45min

Wensday:
BenchPress , Weighted ChinUps , CloseGrip Bench ( and if time ) Flat DB Press + Ab Crunch Machine

Thursday:
OFF of Cardio

Friday:
Smith Squats , Roman Dead Lifts , Donkey or Standing Calf Raises , Leg Lifts of Ab roller

Saturday:
Cardio and what ever else.


----------------------------------------------------------------------------------
 
heres a shot of my bod.
guess my bf%
ill use the accucheck bf thing i have in the am. but dat shiit isnt to accurate anyway.

Invalid Link Removed
 
In this bish bruh.

Everything looks solid, whats your maintenece kcals?
 
So you stated 171lbs is lean mass...whats your total weight? You can somewhat guesstimate bf% off that. But also how tall are you? And besides cardio and weight training, what do you do outside of the gym for work or fun? All these variables play a respectable role in your weight goals. Right now your caloric intake looks seemingly low for your goals, i would more protein and moderate carbs until your body is readjusted to digesting them adequately since you said you just got off a long keto stent. Just fill in the caloric gaps after adding more protein with green veggies.

Sent from my iPhone using Forum Runner
 
zakny in ftw!
 
WPChickDiesel said:
So you stated 171lbs is lean mass...whats your total weight? You can somewhat guesstimate bf% off that. But also how tall are you? And besides cardio and weight training, what do you do outside of the gym for work or fun? All these variables play a respectable role in your weight goals. Right now your caloric intake looks seemingly low for your goals, i would more protein and moderate carbs until your body is readjusted to digesting them adequately since you said you just got off a long keto stent. Just fill in the caloric gaps after adding more protein with green veggies.

Sent from my iPhone using Forum Runner
Click to expand...

thanks, heres full stats:
36yrs
185lb----guess 8% bf
6'

did about 6week ( keto + LG -500CALS) lost a little over 10lb....alittle more then i thought i would lose.
i usualy get about 200g+ protien through food. let me know what u think.

------------------------------------
today is day 2
------------------------------------

Natural EFX dosing 2@5:30am //2@1:30pm

am on empty stomach, pm with food.

feeding window 12-8pm, todays lunch menu:

3 grilled chick breasts on a bed of 2 cup spinich. lightly roasted with 1tbls coconut butter. topped with a whole avacado.

1 cups cottage cheese.

1 natty pb on sliced whole wheat...thats my keto breaker..

2 bananas

-----------------------------------
the 6am work out!

B.press
Wu:135x13
240x4
205x6
185x10

W.chinups
wu
45x3
40x4
30x4

Close grip ez
145x7
185x2
165x6

db flat no rest
80x7
70x7
60x11

gurilla crunch alt sides
6,5
 
murk01 said:
heres a shot of my bod.
guess my bf%
ill use the accucheck bf thing i have in the am. but dat shiit isnt to accurate anyway.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71646"/>
Click to expand...

Looking like 10% or so I would think
 
murk01 said:
what u gota be at to show abs?
maybe ill keep the keto up
Click to expand...

I beleive yur around 10% also. Its deceivg though because usually abs are visisble before obliques start to come in but your obliques are ripped
 
tyga tyga said:
I think at 15% the top two show.. four at 10%

Your 10% or just below
Click to expand...

Agree with tyga here. If u were around 8 you'd have 6 without flexing
 
so basicly what u guys are saying is that im a fat slob :-/ thanks..

so continue with the keto a few more weeks?
 
murk01 said:
so basicly what u guys are saying is that im a fat slob :-/ thanks..

so continue with the keto a few more weeks?
Click to expand...

Lol fo sho! Keto or not you'll be showing 6 by the end of your bottle, its up to you. You're really close
 
lol.... thank goodness im craving carbs like crazy... i might just take the week off and get back into keto monday
 
murk01 said:
lol.... thank goodness im craving carbs like crazy... i might just take the week off and get back into keto monday
Click to expand...

Do it man, feed the beast
 
whats the deal with rassbery ketones. my wife was asking, i fig it has something to do with keto levels in the body, but is it effective that way?
 
murk01 said:
whats the deal with rassbery ketones. my wife was asking, i fig it has something to do with keto levels in the body, but is it effective that way?
Click to expand...

Supposed fat burning properties:

Invalid Link Removed

I've never used em so I can't comment on efficacy
 
fridays am work out. tried to really go beast but had some delays getting out the house. anyway worked out did my thing.

got up took 2 Natural EFX and hit the gym.

squats
135x12
285x1
225x6
145x11

rdl
275x2
225x6
185x7

donkeyCalfaAlt
380x8x3

crunch mach
30x20x20

leglifts 15,15,12

wanted to hit the prowler for a quick warm up, but didnt think i had time to squeze it in.

yesterdays diet:


Invalid Link Removed
Invalid Link Removed

just eating not really going for any specifics. will get a strick keto going sunday. saterday is my kill the cardio and ihop//cheese burger and fries//sushi and fried ice cream day!
=-O
 
murk01 said:
fridays am work out. tried to really go beast but had some delays getting out the house. anyway worked out did my thing.

got up took 2 Natural EFX and hit the gym.

squats
135x12
285x1
225x6
145x11

rdl
275x2
225x6
185x7

donkeyCalfaAlt
380x8x3

crunch mach
30x20x20

leglifts 15,15,12

wanted to hit the prowler for a quick warm up, but didnt think i had time to squeze it in.

yesterdays diet:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71747"/>
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71746"/>

just eating not really going for any specifics. will get a strick keto going sunday. saterday is my kill the cardio and ihop//cheese burger and fries//sushi and fried ice cream day!
=-O
Click to expand...

Good work so far buddy! Enjoy your ice cream! I almost had an epic diet fail last night when I found half a frozen cheesecake in my freezer. Lol it was rough
 
lol. ur strong willed bro! i had the same situation a few weeks ago. i go into the cabnet and find a 12 pack of choc chip + mac nut xtra large cookies! i flipped started yelling at the wife like who the fuk bought this!!

slam the cabnet closed go into the fridge for some cottage cheese , and bang two unopened gals whole milk!!!

i was like; this gota be some kina set up!
 
murk01 said:
lol. ur strong willed bro! i had the same situation a few weeks ago. i go into the cabnet and find a 12 pack of choc chip + mac nut xtra large cookies! i flipped started yelling at the wife like who the fuk bought this!!

slam the cabnet closed go into the fridge for some cottage cheese , and bang two unopened gals whole milk!!!

i was like; this gota be some kina set up!
Click to expand...

Not only that but my wife knows I'm cutting right now and asked if I wanted KFC for dinner last night then this morning she asked if I wanted pizza for dinner tonight.

Fuking cruel
 
murk01 said:
lol. ur strong willed bro! i had the same situation a few weeks ago. i go into the cabnet and find a 12 pack of choc chip + mac nut xtra large cookies! i flipped started yelling at the wife like who the fuk bought this!!

slam the cabnet closed go into the fridge for some cottage cheese , and bang two unopened gals whole milk!!!

i was like; this gota be some kina set up!
Click to expand...

I though I was the only one that acted this way. WHoooooooo, I am normal.
 
02sixxer said:
I though I was the only one that acted this way. WHoooooooo, I am normal.
Click to expand...

none of us are normal. Anyone who sits down and eats 2lbs of chicken with mustard, a box of portabella mushrooms and a whole bag of salad green plain and calls that a delicious lunch has something wrong with them (me!)

I get stares at the grocery store when I go in and buy 15-20lbs of chicken every friday
 
cswalczakny said:
none of us are normal. Anyone who sits down and eats 2lbs of chicken with mustard, a box of portabella mushrooms and a whole bag of salad green plain and calls that a delicious lunch has something wrong with them (me!)

I get stares at the grocery store when I go in and buy 15-20lbs of chicken every friday
Click to expand...

lol, u nailed it, lol.
 
ppl always ask me how and why i dont get tired of eating chicken breast and broccoli all the time.

im like cuz its lean as fuk!
 
My staples are chicken breast and lean turkey. Each week I buy 6lbs of Turkey and 10lbs chicken or more, Sweet potatoes, and 3 bags of spinach.
 
murk01 said:
ppl always ask me how and why i dont get tired of eating chicken breast and broccoli all the time.

im like cuz its lean as fuk!
Click to expand...

say because it won't give me those succulent b!tch titties like you have from all that pizza and beer bro! lol
 
its crazy how manycals a bigmac is. same cal budge u can eat 3 chick breasts and a whole avacado .
 
murk01 said:
its crazy how manycals a bigmac is. same cal budge u can eat 3 chick breasts and a whole avacado .
Click to expand...

you know whats crazier than that? 3 chicken breasts and an avacado will cost you $6, a big mac will cost you $3

no wonder this country is so fat
 
murk01 said:
or 3 mcCheese for 1$ a peace. thats like 2k cals! and the macros are all f'd up
Click to expand...

Funny thing, 18 months ago I weighed 240 with 98% body fat. Now I'm 210 @13-14% body fat and my grocery bill has more than doubled.

This is just wrong wrong wrong.
 
like this:

Invalid Link Removed

and I was down about 20lbs at that point
 
cswalczakny said:
like this:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=71775"/>

and I was down about 20lbs at that point
Click to expand...

lol. not to bad. i gota find this pic of me from about 2yrs ago. ud flip out..
arent u logging natural efx 2?
 
murk01 said:
lol. not to bad. i gota find this pic of me from about 2yrs ago. ud flip out..
arent u logging natural efx 2?
Click to expand...

Yep stacked with lean. Link is in my sig but I think you're subbed already right?
 
murk01 said:
whats the deal with rassbery ketones. my wife was asking, i fig it has something to do with keto levels in the body, but is it effective that way?
Click to expand...

Ketones bodies encompasses alot of things; ketones produced via ketosis are not the same as ketones from the raspberrys :)
 
Jiigzz said:
Ketones bodies encompasses alot of things; ketones produced via ketosis are not the same as ketones from the raspberrys :)
Click to expand...

Shoot Idk how I missed that second part of the question. Lol! Nice catch, thanks jiigzz
 
Back in 2003, I went through a surgery on my right shoulder from a bad motorcycle crash. Total reconstruction, pins, missing 1/4th of my collar bone. They had me on horrible meds for about 6 weeks. I went from 191 to 239 in those 6 weeks. It was horrible, I went from shredded to bloated and fat. I was depressed, ate all the time, taking oxy 10mg (every 6 hours) mixed with, vicodin and percocet, through the day and the worts is the Dr prescribed me like 4 opiate based medications. Hell half were the same drug just mixed with tylenol.

They first told me I would only get 50-60% of my mobility back in that arm, which is where the depression came from. Once I started Physical Therapy, I gained near full mobility by 12 weeks. Began to workout, which the docs said I would never be able to workout like I did before. It took me another 10 weeks to get back in decent shape. and about 20 weeks I was back nearly 100%. But, once I got back in shape, I said I would never get how I was. I hated looking in the mirror even with clothes on. I was in the Army then, which really helped me get back in shape quick once I could start to run.
 
subbed,
Diet and training look good. Looks like you are doing something similar to the leangains/IF workout protocol eh?
 
02sixxer said:
Back in 2003, I went through a surgery on my right shoulder from a bad motorcycle crash. Total reconstruction, pins, missing 1/4th of my collar bone. They had me on horrible meds for about 6 weeks. I went from 191 to 239 in those 6 weeks. It was horrible, I went from shredded to bloated and fat. I was depressed, ate all the time, taking oxy 10mg (every 6 hours) mixed with, vicodin and percocet, through the day and the worts is the Dr prescribed me like 4 opiate based medications. Hell half were the same drug just mixed with tylenol.

They first told me I would only get 50-60% of my mobility back in that arm, which is where the depression came from. Once I started Physical Therapy, I gained near full mobility by 12 weeks. Began to workout, which the docs said I would never be able to workout like I did before. It took me another 10 weeks to get back in decent shape. and about 20 weeks I was back nearly 100%. But, once I got back in shape, I said I would never get how I was. I hated looking in the mirror even with clothes on. I was in the Army then, which really helped me get back in shape quick once I could start to run.
Click to expand...

killer, ur exactly where id like to be one day in ur avi.
 
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