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A Cubsfan and his MAN package.. Pure PF3 Log

kissdadookie said:
So, are you doing 4 exercises in a circuit 1 rep each and then on to the next weight for the next circuit?
Click to expand...

See, I knew I didn't explain it right this time lol. Damn work getting in the way.

Each weight listed was done in the 8-13 rep range: 13 is my lucky number

Example:
Military Press 10x 25lbs then
Upright row 10x25lbs then
Triceps 10x 25lbs then
Curl 10x25lbs

Break, add weight

Military Press 10x45lbs
Upright row
Triceps
Curl

Beak add weight, etc etc
 
cubsfan815 said:
See, I knew I didn't explain it right this time lol. Damn work getting in the way.

Each weight listed was done in the 8-13 rep range: 13 is my lucky number

Example:
Military Press 10x 25lbs then
Upright row 10x25lbs then
Triceps 10x 25lbs then
Curl 10x25lbs

Break, add weight

Military Press 10x45lbs
Upright row
Triceps
Curl

Beak add weight, etc etc
Click to expand...

Ah, that makes a lot more sense. Lulz.
 
Late to the party, but count me in! MAN sports and Cubsfan... Gotta be a great log!
 
Monday:

PF3 Pre/intra/Post

I noticed I sometimes do Face Pulls with shoulders and sometimes with back. Oh well I love the feeling I get from the squeeze while doing them

Side Lateral
1x10 35
1x10 30
1x12 25
1x10 20
1x10 15

SS W/ Band Spider Crawls. <--- These still make me want to cry

Face Pulls 5x10 62lbs
ss W Front lateral 5x10 25s

Arnold Press 1x10 40lbs <--- Remembered that I had military press in Sat w/o. So I stopped these

Delt Destroyer
50lbx15
45lbx20
35bx18
25lbx15
20lbx20

Cable Delt Raise 3x10 10lbs

Did more rotator cuff movements. Still get a slight pain in right shoulder

Notes: Wasn't really feeling the workout. I have my days all messed up. I need to get back on a routine

-Had to change a tire, and buy new tire while at work. Started my Monday off in a real crappy mood

I have decided I want to really focus on losing weight over the next year. I am sick of being so overweight, and waking up in middle of night with acid reflux.

My weight today was 308.4 FML

Please let me know if my calculations seem right:
5'9" 308lbs BMR 2316x 1.2 activity level (desk job)= TEE 2778-20%= 2,222 calories to lose weight

280 g protein 1120 cals
90 g fat 810 cals
73 g carbs 292 cals

Probably need to shoot for less fat. I really want to keep carbs between 10-20% since I'm such an endomorph

Suggestions please
 
I'm not sure about the diet. I would think with your lifts you COULD go higher on carbs, but the overall picture and what works for you may vary on how much cardio you do, what you do at home, how often that cheat meal comes in to play, etc.

I've been at 2100-2300 this week, and with that I feel drained. My strength and energy are both way down.
 
cubsfan815 said:
Monday:

PF3 Pre/intra/Post

I noticed I sometimes do Face Pulls with shoulders and sometimes with back. Oh well I love the feeling I get from the squeeze while doing them

Side Lateral
1x10 35
1x10 30
1x12 25
1x10 20
1x10 15

SS W/ Band Spider Crawls. <--- These still make me want to cry

Face Pulls 5x10 62lbs
ss W Front lateral 5x10 25s

Arnold Press 1x10 40lbs <--- Remembered that I had military press in Sat w/o. So I stopped these

Delt Destroyer
50lbx15
45lbx20
35bx18
25lbx15
20lbx20

Cable Delt Raise 3x10 10lbs

Did more rotator cuff movements. Still get a slight pain in right shoulder

Notes: Wasn't really feeling the workout. I have my days all messed up. I need to get back on a routine

-Had to change a tire, and buy new tire while at work. Started my Monday off in a real crappy mood

I have decided I want to really focus on losing weight over the next year. I am sick of being so overweight, and waking up in middle of night with acid reflux.

My weight today was 308.4 FML

Please let me know if my calculations seem right:
5'9" 308lbs BMR 2316x 1.2 activity level (desk job)= TEE 2778-20%= 2,222 calories to lose weight

280 g protein 1120 cals
90 g fat 810 cals
73 g carbs 292 cals

Probably need to shoot for less fat. I really want to keep carbs between 10-20% since I'm such an endomorph

Suggestions please
Click to expand...

Don't go too low on the cals, man. Been there, done that before.

I would get these minimums on protein and fat:

.82g per pound of protein

.45g per pound of fat

These two can certainly go higher for satiety purposes, but meet those minimums. The rest can be whatever mix of macros you want to meet your calories. You want fat higher to make sure that you don't crash your hormone production. Just add more healthy fats if you want (olive oil, flax seeds, nuts, etc.) although saturated fat is not completely bad for you ;)

As far as training, I'm trying to decide whether to stick with the 5/3/1 Bodybuilder template with lots of volume, or just keep it simple and do mostly the main lifts to maintain strength during the cut.

I look forward to our competition :)
 
RegisterJr said:
I'm not sure about the diet. I would think with your lifts you COULD go higher on carbs, but the overall picture and what works for you may vary on how much cardio you do, what you do at home, how often that cheat meal comes in to play, etc.

I've been at 2100-2300 this week, and with that I feel drained. My strength and energy are both way down.
Click to expand...

Yeah I remember the low carb feeling. It would make me not even want to get out of bed. That 2100-2300 range is decent for me. It's when I get stupid and do sub 1500 then I start feeling like death.

Misfit28 said:
Don't go too low on the cals, man. Been there, done that before.

I would get these minimums on protein and fat:

.82g per pound of protein

.45g per pound of fat

These two can certainly go higher for satiety purposes, but meet those minimums. The rest can be whatever mix of macros you want to meet your calories. You want fat higher to make sure that you don't crash your hormone production. Just add more healthy fats if you want (olive oil, flax seeds, nuts, etc.) although saturated fat is not completely bad for you ;)

As far as training, I'm trying to decide whether to stick with the 5/3/1 Bodybuilder template with lots of volume, or just keep it simple and do mostly the main lifts to maintain strength during the cut.

I look forward to our competition :)
Click to expand...

Yes it should be fun. I really need the motivation to stick to a diet plan. Looks like the numbers you gave me are right in line with where I wanted to be with fat and protein. I will play around with the carbs depending on how I feel.

I'm torn on what training to do as well. My ankle is still giving me so much pain it's going to hinder my cardio
 
cubsfan815 said:
Yeah I remember the low carb feeling. It would make me not even want to get out of bed. That 2100-2300 range is decent for me. It's when I get stupid and do sub 1500 then I start feeling like death.



Yes it should be fun. I really need the motivation to stick to a diet plan. Looks like the numbers you gave me are right in line with where I wanted to be with fat and protein. I will play around with the carbs depending on how I feel.

I'm torn on what training to do as well. My ankle is still giving me so much pain it's going to hinder my cardio
Click to expand...

Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
 
Misfit28 said:
Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
Click to expand...

That's what I do....works perfectly
 
Misfit28 said:
Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
Click to expand...

hvactech said:
That's what I do....works perfectly
Click to expand...

Sounds like a good idea. Every time I start a diet I go extreme, and my body gets used to it. I have been brainwashed by shows like Biggest Loser, I used to be fat, and extreme weight loss. I need to remember they workout for 6 hours a day lol
 
Tues: Squats to test ankle out

PF3 Pre/Intra/Post appears I only have a few days left. I thought I would have more since I did 1 scoop in Vegas, but the 3 scoop dosing has caught up. Sad Panda

Warmup: BW squats to get form locked in

Barx10
135x10
185x10
225x10
275x8 <--- Ankle started to give again at this point. I really can't tell if it's bone or ligament.
135x10

Leg Extensions
SS W Leg curls

Just pyramided the stack best I could high volume.

I really thought my ankle was healing, but it's still pretty bad.

Notes: It has been 2 days since squats, I was not very sore at all, granted I had to stay light, so that helped.

- I know we joked about PF3 fighting colds/illnesses but my entire office has come down with something, most have missed 3+ days, and I'm doing great lol! No Jinx
 
Man, that sucks. Do you feel the ankle prob with other leg workouts, or only squats?
 
Squats always triggers some sort of pain for me......
 
Squats always seem to find your body weaknesses. Whether it's ankles or knees it's painful. Have you thought about using wraps on the ankle? They work for the knees but wonder if they would help support the ankle?
 
RegisterJr said:
Man, that sucks. Do you feel the ankle prob with other leg workouts, or only squats?
Click to expand...

It's actually with everything. I should have never been jumping rope between my sets. It was too much weight. It was to the point where getting out of a chair hurt. It is slowly healing, I should have gone to DR, but I hate doctors.

hvactech said:
Squats always triggers some sort of pain for me......
Click to expand...

Yeah mainly knees for me. My knees sound like rice crispies even walking down stairs. #FatGuyProblems

kenpoengineer said:
Squats always seem to find your body weaknesses. Whether it's ankles or knees it's painful. Have you thought about using wraps on the ankle? They work for the knees but wonder if they would help support the ankle?
Click to expand...

I thought about taping or wrapping it up. If it doesn't heal soon, I will have to see doctor :(
 
Mmm... Rice crispies.

I have a similar problem with cardio and my Achilles/IT band. Hurts like hell and I usually can't run for a few days.
 
Heavy squats kill my lower back and hips. My form is great and my reps are slow and controlled not fast and jerky. I lowered the weight and it took a couple weeks but the pain went away.
 
Friday: Chest/Tri

PF3: Pre/Intra/Post

Pre: High Volume and LIV(AEN Fatburner)

Since I always have hard time feeling my Tris getting sore, I started with them first, then worked backwards to db presses.

VBar Pushdowns:
10x80
10x100
10x120
10x100
10x80

All 5 sets SS w/ pushups till failure

Rope Pushdowns concentrating on a nice squeeze on the outer movement
10x50
10x40
10x30
10x20
10x10

SS W/ Cable Flys high position
10x25
10x30
10x35
10x40
10x40 <---- Wanted to go higher, but was feeling it in right shoulder while moving cable to start position

Incline DB Presses: All presses done with only rest coming from switching DBs
10x40
10x45
10x50
10x55
10x60
10x65
10x55
10x50
10x40
10x35

I didn't track all these in phone, but pretty sure that was my 10 sets. Lower weight, high volume, low rest. Nice deep stretch movement.

Flat DB Press: Again only rest came from switching DBs
10x55
10x60
10x65
10x70
10x65
10x60
10x55
10x50
10x45
10x40

I think with the 5 sets of pushups in there I got quite a bit of volume.

Friday Notes: Chest and tris were pumped like crazy again.
-Recovery was awesome again. Some may say it's because I'm doing lighter weight. But I have done these workouts before and PF3 honestly seems to cut my soreness in half

Calories: 2158
Fat 105g 42%
Pro 203g 36%
Carb 116g 21%
 
Sat: Rows/Bi's

PF3: Pre/Intra/Post

Pre High Volume and LIV

Bent Over Rows: Only rest while changing weight
10x45
10x95
10x145
8x195
9x175
10x155
10x135
10x115
10x105

Think I forgot to track a set, should have been 10 lol

Alternating Curls: Man in june I did 90lbs easily for 5 reps. Wish I could diet and keep strength real high

These were done running rack, with least amount of rest I could handle
5x65 UGH!
10x60
10x55
10x50
10x45
10x40
10x35
10x30
10x25

Incline Curls:
10x35 5 sets PF3 and High Volume honestly makes a huge PUMP!

Straight Bar 21s:
3 sets wanted to see if biceps would explode lol

Notes: PF3 is nearly done now. I will use up last little bit, and have my final review coming.
- I have been so busy lately that I noticed, I have missed a lot of movements. I need to follow a strict routine.

Calories Saturday 2030
Fat: 98g 44%
Pro:189g 37%
Carb: 93g 19%
 
That's a lot of volume, and I'd argue that the weight isn't that low, especially with limited rests and the low calories you're consuming. Looks good, CubsFan!
 
Sunday was off day: Watched the Bears suck against the Saints UGH!

Monday: I was planning on going to gym, then I ended up sitting on couch trying not to Vomit all night.

Not sure if it's the stomach flu people at my work have had(I never threw up, so hope not), or maybe my recent change in diet.

I have been keeping my calories between 2100-2300 since last thursday with 200+g protein and carbs only coming in around 15-20%
 
Last edited:
I guess I'm lucky...my pro stays at .75g per pound, no problems thus far
 
cubsfan815 said:
Sunday was off day: Watched the Bears suck against the Saints UGH! Monday: I was planning on going to gym, then I ended up sitting on couch trying not to Vomit all night. Not sure if it's the stomach flu people at my work have had(I never threw up, so hope not), or maybe my recent change in diet. I have been keeping my calories between 2100-2300 since last thursday with 200+g protein and carbs only coming in around 15-20%
Click to expand...

That fat burner messing with you a bit? Taking it fasted?
 
hvactech said:
I guess I'm lucky...my pro stays at .75g per pound, no problems thus far
Click to expand...

That's about where mine is. I just weigh over 300 lol

Piston Honda said:
That fat burner messing with you a bit? Taking it fasted?
Click to expand...

I take LIV upon waking fasted, and then 1 cap in afternoon a few hours after lunch. No issue with it so far. I think my lack of being able to eat a big breakfast/lunch at work, is making me force myself to get in enough calories at dinner.

I usually get in about 1k calories at dinner
 
Tues: Slight sore throat and stuffy nose. Stomach still a little uneasy. Considering that at least 15/45 people at my office have had sick days in the last week, I'm hanging in there.

Felt Blah, but headed to gym anyways

PF3 Pre/Intra :( about 1 scoop left

Pre: Tried a sample of White Flood Reborn, watermelon flavor was amazing. Profile didn't wow me. I sure wouldn't mind a sample of Gameday Blue Bomp-Sicle hint hint lol

Was going to do some leg presses/leg work, but gym was packed and just about every thing I was looking for was being used

All sets done with as little rest as possible.

Wide Grip Pulldowns:
10x100
10x120
10x140
7x160
5x180
7x140
10x120
10x100
10x100

Bent-over Laterals:
10x25
10x30
10x35
10x40
6x45
10x35
10x30
10x25
10x20
10x15

Face Pulls:
10x32.5
10x37.5
10x42.5
10x47.5
10x52.5
10x57.5
10x62.5
10x57.5
10x52.5
10x47.5

Reverse Pec Dec:
3x10 100lbs Slow negative, and 2 sec squeeze

Wrapped it up at this point. Breathing was difficult due to stuffy sinuses

Notes: I have a pretty sharp pain in trap today. Maybe wife will give me massage later..........Yeah Right!
- One thing I have neglected to mention is the Fruit punch flavor of PF3 stays flavorful, even when adding more water intra. I had overlooked that aspect.


Calories: 2280
Fat: 99g 39%
Pro: 198g 34%
Carb: 154g 27%
 
Great workout for feeling ill. Doing work in here! This flu bug is nasty-Airborne FTW!
 
Pure PF3 Final Review:

Taste:
Candy Grape 10/10​

Candy Grape tasted amazing. So 2 flavors I usually don't care for Grape, and Fruit punch. However, MAN has nailed the flavors. When us loggers started PF3 we all were trying to figure out what childhood candy Grape PF3 reminded us of. It was definitely a Pixi Stix/Chewy Sweet Tart. Best grape supplement I have ever had.

Classic Fruit Punch 9/10​
Fruit Punch. So a little background. I almost always stay away from Fruit Punch drinks because the first time I ever drank, and me and my buddies were all getting sick, it was Fruit Punch koolaide and Gin. Yup back in the Snoop Dogg Gin and Juice days, with so much drama in the LBC, it's kinda hard being Snoop D O Double G... err sorry I veered off. Back to Pure PF3 this was first fruit punch product that I enjoyed. In fact for Intra use, I preferred it over Candy Grape because I could add water to my shaker, and it did not dilute as fast.


Mixabilty: 7/10, 9/10 if you have time to stir it into water
I usually like to just drop my powder into a shaker cup, and shake it up. With PF3 this creates a foam that does not like to go away lol. If you drop the powder(Candy Grape) into the shaker and swirl, you get a candy like goo ball. I ate this once, it puckered my face off. The best way to mix PF3 is to slowly pour the powder into a cup while stirring with a fork or knife. This makes the mixabilty perfect. I don't really care, just had to knock some points off for inconvenience

Recovery: 10/10​
Recovery. Period. End of review. If you followed my log, you know that I like to mess around and do high volume, light weight. Although sometimes my light weight seems higher than other peoples moderate weight. Not bragging, I'm just 300 lbs and have always been able to gain muscle really fast. I am jealous of those of you who can lose weight fast, and have abs. Don't let me catch you at the beach showing off lol. I can say without a doubt (Here come the negs) PF3 cut my recovery time down to nothing. I could have easily doubled my volume.

Overall: 8/10​
It tastes great, it mixes good once you get used to it, and the RECOVERY is amazing. The only reason I didn't rate it higher was price. That is a personal opinion. I have a lot going on in my personal life, and PF3 at my body weight using 3 scoops would get very pricey. If my wife would not kill me, I would run 2 tubs a month.

Other notes:​
I could tell that PF3 helped with the uptake of my pre-workouts. I was using the same pre that I was already familiar with, and when taken with PF3 I noticed a more pronounced pump. I assume it had to do with digestion, and shuttling the products I was using.

Vascularity. So at 300lbs I usually don't see many veins, however in the mornings I was noticing my forearm veins were more visible, again possible uptake of nutrients etc? IDk I
 
Thank you for the detailed and honest review! Hopefully you are in the process of buying more; you wouldn't want to have to work out without it again, would you? Unless you like DOMS...
 
thanks so much for the honest, and positive feedback MAN

Recovery is the name of the game with PF3 (that and nutrient uptake....and reduced gut inflammation...I can keep going ;) )

in depth log and in depth review, so glad you enjoyed PF3 and hope you'll continue to support our brand and products

We always appreciate when guys use, love, and then repeatedly use our stuff :) hopefully you can negotiate with the wife to allow for at least 1 tub a month lol
 
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