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Epic Cutting Stack

Misfit28 said:
Official weekly weigh-in was today, and a bit confusing, LOL.

My dailly average calories last week were 2,839.57, which was a drop from the previous week. Previous week's daily average was 3,041.14.

Weight was 226.0 right after waking and urination. Wasn't possible to get a post BM weight this morning :( This was up .6 pounds from last week.

The BF% machine at the gym registered 17.6% this morning, which is down from last week's reading of 19.4%. I also realize that the bicep sensor is horribly inaccurate (+/-3 %) as well, it is mostly for trend purposes.
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I hate when that happens... you see the scale move throughout the week and then the day that "counts" its the opposite... really annoying.
 
Another strong day today (pull day). Lowered the volume a tad again but upped the intensity. Was able to do 2 extra pull ups on each of my 3 sets which was awesome. I can't believe how good I feel with the diet I've been running the last few days. Usually low carb kills me in the mornings and gym but I've felt surprisingly strong and not too awful in the morning. Gotta think the XI-kt has some to do with this.
 
Finally refeed day! I'm gonna put down about 2700 cals today. Already had a nice pull workout and the first 700 cals pwo. Gonna let that settle, play my hockey game, then come home and feast all evening.

On the menu: eggs, chicken, veggies, puffed wheat cereal, Cheerios, oatmeal, whole wheat pasta, chicken fajita, 1 pop tart, some cottage cheese, protein muffins (s'mores), and some rice cakes. Food porn to follow ;)

Weight this morn was 172.4lb for reference. Well see how much that jumps by tomorrow... I expect 6-8lb
 
SauceMonkey22 said:
1,070 cals 27g fat 151 carbs and 56 protein the whole pie. The original BBQ Chicken pizza its been 6 months since I've pizza lol
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That sounds awesome! I can't even remember the last pizza I had. Might have to work that in to an upcoming refeed day as well.
 
SauceMonkey22 said:
do it bro! my coach recommended it, it was his go to cheat when he was craving pizza during his contest prep.

another good one they had that's lower in fat is a hawaiian pie. mmmm pineapple and ham
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if your going for a cheat, you hit up a nice pizza place (not a pizza hut or anything like that) and get the REAL Deal!!!
Frozen Pizza <<<<< Restaurant pizza that is cooked homemade

a Wood Brick Oven > ALl or deep dish (never had)
 
The Solution said:
How old are you? Thats crazy... your not american!
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Haha I just tend to skip it cuz I like to cook and pizza at home just is never as good. There is a newer coal fired pizza place not far that I've heard has amazing pies. Might have to give it a tey
 
Weight this morn was 174.4lb (+2lb) so this was def a successful refeed. I feel great and enjoyed everything I had to eat. I have some pics to post from my phone.

Final tally for the day was 2689kcals (not counting veggies). 227p/350c/55f (32/50/18%)
 
The Solution said:
if your going for a cheat, you hit up a nice pizza place (not a pizza hut or anything like that) and get the REAL Deal!!!
Frozen Pizza <<<<< Restaurant pizza that is cooked homemade

a Wood Brick Oven > ALl or deep dish (never had)
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Ever had authentic Naples style pizza? There's a number of them in NYC, they literally imported the mortar and bricks from Naples to build them in the restaurants which uses them. The owners of these places are also certified to make these things (I think the certification is D.O.C.). Yes, I know it all sounds crazy, but apparently to make true Naples pizza, you need the right brick oven along with actual certification from Naples. LoL.

Stuff tastes amazing though, but you're paying out the nose for what essentially is street food in Naples.
 
Awesome refeed, my man :)

I had a refeed on Friday night, but it wasn't really planned, LOL. I had Carne Asada at a local Mexican restaurant. Far too much sodium and fat most likely, but it was delicious!

I'm still hovering around 227 or so, and still at ~2,800 calories per day. I actually dropped calories down to about 2,300 yesterday. The weight is not going down almost at all, but my strength is still going up and I am getting more vascular every day. I know that I am adding muscle, and i am wondering how anabolic XI-KT really is!

I hit 125 X 4 today, which almost ties my all-time PR of 125 X 5. I set that record two years ago, when I was ~270 pounds. So I am now ~50 lbs. lighter.

Here's what my workout was today:

Standing Barbell OHP

55 X 5
65 X 5
80 X 3
100 X 5
110 X 3
125 X 4

2:30 between sets.

BBB Flat Barbell Bench

45 X 10
75 X 5
95 X 5
115 X 10
115 X 10
115 X 10
115 X 10
115 X 10

1:30 between sets.

DB Hammer Curl

35 X 3 X 5

1:30 between sets.

Parallel Grip Lat Pulldown

143 X 3 X 10

1:30 between sets.

Triceps Rope Extension

120 X 1 X 10
135 X 2 X 10

Face Pulls

120 X 3 X 10

These were supersets with 1:30 between the supersets.
 
kissdadookie said:
Ever had authentic Naples style pizza? There's a number of them in NYC, they literally imported the mortar and bricks from Naples to build them in the restaurants which uses them. The owners of these places are also certified to make these things (I think the certification is D.O.C.). Yes, I know it all sounds crazy, but apparently to make true Naples pizza, you need the right brick oven along with actual certification from Naples. LoL.

Stuff tastes amazing though, but you're paying out the nose for what essentially is street food in Naples.
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Never had NYC Pizza
cant comment.
 
kissdadookie said:
Nah bro, not NYC pizza, authentic Naples style pizza :D Big difference. NYC style pizza is basically the bastardization of Naples pizza and became it's own thing.
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You said there was a number in NYC
i dont live near NYC, nor do i live near any good restaurants, mostly chains here in Erie.
 
The Solution said:
You said there was a number in NYC
i dont live near NYC, nor do i live near any good restaurants, mostly chains here in Erie.
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Yes, a number of authentic Naples pizza places in NYC, where they get trained and D.O.C. certified from Naples ;)

They then have this one Naples pizza oven manufacturer physically come to NYC and build them a real Naples pizza oven from scratch with materials shipped over from Italy. It's pretty crazy and you're genuinely getting Naples authenticity without having to physically go to Naples.
 
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Breakfast: vanilla crunch and puffed wheat cereal with almond milk, eggs, wheat toast, spinach and onions, 3 s'mores protein muffins

Lunch was the pasta below, 2 muffins, birthday cake pop tart, Cheerios in almond milk

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Dinner: pasta with spinach onions tomatoes banana peppers and spices, a buffalo blue cheese fajita, 3 muffins, oats with hot sauce

Pre bed was white chocolate phase 8 protein in some frozen cottage cheese, 4 rice cakes with walden farms pb spread, 3 muffins and a big salad
 
XI-KT update:

I'm nearing the end of the first bottle, and I am LOVING this stuff so far!

Calories still holding steady at ~2800, and I am still gaining some weight but looking leaner. Seems like sorcery ;)

I am also unexpectedly gaining strength. My Deadlift has been a bit stagnant for a while, but it just may be because my grip was failing. I grabbed some straps over the weekend and used them today for the first time. I can't attribute my Deadlifts totally to XI-KT, as I think the straps helped tremendously, but being down to 2,800 calories after a bulk (20% cut) it's pretty crazy to maintain or gain strength. My previous highest Deadlift ever was 360# for only one rep almost a year ago exactly. This is definitely a rep PR, as the highest I has pulled was 340 X 5 a week or two prior to the 360.

I might have gotten 5 reps if not for forgetting to breathe, LOL.

Here's my workout:

Barbell Deadlift:

145 X 5
180 X 5
225 X 3
270 X 5
310 X 3 (Straps)
345 X 4 (Straps)

Barbell Squat:

75 X 5
95 X 5
115 X 3 (2 sec. paused)
145 X 10
145 X 10
145 X 10

1:30 between sets.
 
booneman77 said:
Kept diet 100% on point over the weekend. Packed my own meals for memorial day and everything ha. I'm def leaning out a bit more and my abs are starting to show through. A few people I hadn't seen in a few weeks commented that I looked skinnier which is good (although makes me feel like I'm losing muscle as the word "small" was tossed around ha). Gonna keep everything as is for the near future and see how everything goes. I'll prob try bumping kcals up again leading into vacation so that I don't get such a huge shock to the system and gain 43028570485lbs that week.
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Hahaha I hate it when I'm dieting and people call me skinny or small! It's enough to break out and start bulking again!
 
Lukef2000 said:
Hahaha I hate it when I'm dieting and people call me skinny or small! It's enough to break out and start bulking again!
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Haha skinny I don't mind so much because I was always chubby and called fat as a kid... Small tho is another story.
 
When I started this XI-KT I was at 224.4 lbs.

I have been weighing in lately at ~227 lbs. but look leaner. This is pretty nuts. I had two indiscretions with diet thus far.

Last Friday (5/30) I ended up having Carne Asada at a Mexican restaurant, and have no idea how many calories/macros were in that. I just picked one in MFP, LOL. I'm pretty sure I overestimated, just to be safe.

Calories have averaged out to be 3041 the first week of the log, 2,839 last week and should be ~2,800 this week. I'll do my weekly weigh-in BF% estimate tomorrow as usual. I assume you are losing weight, booneman77?

I definitely see more definition, but won't take any more pics until I am out of my second bottle. Should start bottle # 2 on Friday.
 
Misfit28 said:
When I started this XI-KT I was at 224.4 lbs. I have been weighing in lately at ~227 lbs. but look leaner. This is pretty nuts. I had two indiscretions with diet thus far. Last Friday (5/30) I ended up having Carne Asada at a Mexican restaurant, and have no idea how many calories/macros were in that. I just picked one in MFP, LOL. I'm pretty sure I overestimated, just to be safe. Calories have averaged out to be 3041 the first week of the log, 2,839 last week and should be ~2,800 this week. I'll do my weekly weigh-in BF% estimate tomorrow as usual. I assume you are losing weight, booneman77? I definitely see more definition, but won't take any more pics until I am out of my second bottle. Should start bottle # 2 on Friday.
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Weight has been pretty steady, with very slight decreases. Hoping to be back to pre refeed weight by tomorrow (172.something). I'll get some progress noodz up this weekend for sure. Maybe fri since I have a half day
 
booneman77 said:
Weight has been pretty steady, with very slight decreases. Hoping to be back to pre refeed weight by tomorrow (172.something). I'll get some progress noodz up this weekend for sure. Maybe fri since I have a half day
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Yeah, I should have taken measurements. I may tomorrow morning to see what the next bottle of XI-KT does.

This weight gain and strength increase on lower calories has me scratching my head!

Here are my readings all together since 5/15:

5/15/14: 224.4 lbs. 20.5% BF
5/22/14: 225.4 lbs. 19.4% BF
5/29/14: 226 lbs. 17.6% BF
 
The last couple days ive been noticing a few zits popping up... I have to assume this is from the XI-KT as that's the only thing that's changed recently. I'm still very surprised at how well my strength stayed up as the last couple days I've had almost no time to eat before hitting the gym and still was able to push through on the super low calories.

Planning on having a 2-day refeed (per Lyle McDonald's protocol) and going to look to hit about 3-4g/lb of carbs sat and 1-2g/lb on sunday. I'll be trying to keep fats at around 50g. Next week I'm going to drop cals a bit and hit up some more keto with higher fats. This isn't something I have a lot of experience with so I'm interested to see how it goes. I've never run a high fat protocol before so this should be fun.
 
I've been noticing zits too! Had a huge one on my face, which I rarely get.

The plot thickens.....

So far strength still going up, still feel leaner, but weight is going up.......Weighed in at 227.4 this morning, and the infrared BF sensor read at 18.4%.

WTF?!

Considering dropping calories to ~2,550 through dropping carbs. I wonder if I would be better off dropping some fat grams bc of the XI-KT? Just finished off the first bottle of XI-KT this morning, and here was my workout:

Barbell Bench Press

45 lb x 10
80 lb x 5
95 lb x 5
115 lb x 3
145 lb x 5
165 lb x 3
185 lb x
1+ week. I really wanted at least three, but the bar wandered to far towards my feet and spotter had to step in :( Still decent, as I hit 175 for 4 reps last week.

Standing Barbell Shoulder Press (OHP)

45 lb x 5
65 lb x 5
80 lb x 10
80 lb x 10
80 lb x 10
80 lb x 10
80 lb x 10

Holy pump, Batman!

Pendlay Row

135 lb x 5
185 lb x 3 (PR)
175 lb x 3
175 lb x 3
175 lb x 3
175 lb x 5

Went heavy/low rep on these as well. Dropped the weight back to 175 to get more speed. Used straps on the last few sets and was able to crank out 5 reps easily on last set. I'm trying straps on One Arm DB Rows next week :)

Hammer Dumbbell Curl

40 lb x 5
40 lb x 5
40 lb x 5

I'm liking going heavier with low reps for a bit on these.

Standing Dumbbell Triceps Extension

50 lb x 5
50 lb x 5
50 lb x 5

Same here. This is one 50 lb. DB.

Face Pull

120 lb x 10
120 lb x 10
120 lb x 10
 
Misfit28 said:
I've been noticing zits too! Had a huge one on my face, which I rarely get. The plot thickens..... So far strength still going up, still feel leaner, but weight is going up.......Weighed in at 227.4 this morning, and the infrared BF sensor read at 18.4%. WTF?! Considering dropping calories to ~2,550 through dropping carbs. I wonder if I would be better off dropping some fat grams bc of the XI-KT? Just finished off the first bottle of XI-KT this morning, and here was my workout: Barbell Bench Press 45 lb x 10 80 lb x 5 95 lb x 5 115 lb x 3 145 lb x 5 165 lb x 3 185 lb x 1+ week. I really wanted at least three, but the bar wandered to far towards my feet and spotter had to step in :( Still decent, as I hit 175 for 4 reps last week. Standing Barbell Shoulder Press (OHP) 45 lb x 5 65 lb x 5 80 lb x 10 80 lb x 10 80 lb x 10 80 lb x 10 80 lb x 10 Holy pump, Batman! Pendlay Row 135 lb x 5 185 lb x 3 (PR) 175 lb x 3 175 lb x 3 175 lb x 3 175 lb x 5 Went heavy/low rep on these as well. Dropped the weight back to 175 to get more speed. Used straps on the last few sets and was able to crank out 5 reps easily on last set. I'm trying straps on One Arm DB Rows next week :) Hammer Dumbbell Curl 40 lb x 5 40 lb x 5 40 lb x 5 I'm liking going heavier with low reps for a bit on these. Standing Dumbbell Triceps Extension 50 lb x 5 50 lb x 5 50 lb x 5 Same here. This is one 50 lb. DB. Face Pull 120 lb x 10 120 lb x 10 120 lb x 10
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I love db rows. One or both arms. Standing or leaning on an incline bench. Nothing makes my back as sore as some higher rep sets of incline db rows, strapped, with a hard long pause/squeeze at the top.
 
Agreed! Pendlay Rows help me with some explosive power, so I like those as well.

Decided I'm going to stick with the caloric intake that I am for one more week and not freak out. Started second bottle of XI-KT this morning. I feel a lot more lean than the BF% sensor tells me. I will try to get up some pics this weekend, for the post 1 bottle of XI-KT comparison.
 
Huge disaster for me. Popped my hamstring running the bases at my company softball game. I can't even bend Over to get my shoes off and can barely push my clutch in to drive. So pissed.

Looks like it's gonna be upper body day everyday for awhile. Fuuck that.



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My life.

Tomorrow was supposed to e a monster refeed but I'm gonna tone it back a bit without my big leg exercises in there. I'll have to see what all I can still do. Anyone with tips on how to heal up a hamstring faster let me know ha. I'm gonna ice and ibuprofen the hell out of it all weekend.
 
booneman77 said:
Huge disaster for me. Popped my hamstring running the bases at my company softball game. I can't even bend Over to get my shoes off and can barely push my clutch in to drive. So pissed. Looks like it's gonna be upper body day everyday for awhile. Fuuck that. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102289"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102290"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102291"/> My life. Tomorrow was supposed to e a monster refeed but I'm gonna tone it back a bit without my big leg exercises in there. I'll have to see what all I can still do. Anyone with tips on how to heal up a hamstring faster let me know ha. I'm gonna ice and ibuprofen the hell out of it all weekend.
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Aw, man that sucks!

I hope it's minor, and heals quickly for you!
 
Misfit28 said:
Aw, man that sucks! I hope it's minor, and heals quickly for you!
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It's bad. I still can't walk right and can't bed over to get socks and shoes on without serious pain. Still gonna hit the gym here in a bit cuz I wanna eat ha.

Progress pics as promised:

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Take time off
Relax and recover.
Dont think a few days off will kill you. Get healthy 100% dont try to walk around it because you may prolong your injury
my 2 cents.
 
Yep spending the rest of the day on the couch alternating heat and ice. Gonna catch up on some movies over the weekend. I hit a decent push workout this morn just so I could utilize my refeed better. Might try a light push tomorrow and eat a little more then take mon-wed totally off since I'll be traveling for work anyways.

I actually have a massage I need to use but this pulled muscle def won't benefit from that. Prob gonna wait and get it in a few weeks once things heal up a bit.
 
Dont get a massage on a pulled muscle, that would be horrible
do not heat for 48 hours, ice only 20 minutes for 3x a day.
focus on some low back stretching to help release the hamstring , but dont put too much strain
elevation is key for recovery. keep it elevated.
 
The Solution said:
Dont get a massage on a pulled muscle, that would be horrible do not heat for 48 hours, ice only 20 minutes for 3x a day. focus on some low back stretching to help release the hamstring , but dont put too much strain elevation is key for recovery. keep it elevated.
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Yep all I've been doing is laying on the couch alternating ice and compression wraps.

How's your back feeling? Were all falling apart
 
The Solution said:
Must be all that cutting huh? :)
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Ha I think it was more that I did heavy sldl's the day before trying to sprint around bases wen I haven't run like that in forever. Bad combo. I'm sure the low cals wasn't helping recovery tho either ha
 
Went in for some pull work today. Hammy is feeling a tad better, less pain but more grabbing which I guess is progress.

Did 10sets of pull-ups then basically any chest supported rowing I could do. It actually turned out to be a great workout. Also I can still ride the airdyne so I won't have to miss any cardio. On the bike as I type this ;)

Woke up super wet and bloated this morn tho which was crap but I'm sticking with some higher cals anyways today just to help my body heal. A couple extra days of rest coming up so I'll have time to get everything together and finish strong.
 
First day of keto style dieting... About to crush a nice big bacon blue cheese burger (business trip eats). Gonna be amazing

Here's the macros I'll be trying:
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booneman77 said:
First day of keto style dieting... About to crush a nice big bacon blue cheese burger (business trip eats). Gonna be amazing Here's the macros I'll be trying: <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=102362"/>
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I would increase your protein a bit and maybe drop your fats. If your already very lean i wouldnt do keto. It will cause alot of muscle wasting. Thats just my 2 cents though.
 
NattyForLife said:
I would increase your protein a bit and maybe drop your fats. If your already very lean i wouldnt do keto. It will cause alot of muscle wasting. Thats just my 2 cents though.
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I'm following the guidelines in john Berardi's get shredded diet. Those are the macros suggested there.

What would you change it to? I really want to give keto a shot as I've been so low fat for so long I think if nothing else my hormones could use the boost
 
booneman77 said:
I'm following the guidelines in john Berardi's get shredded diet. Those are the macros suggested there.

What would you change it to? I really want to give keto a shot as I've been so low fat for so long I think if nothing else my hormones could use the boost
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Your hormones wont get boosted in a caloric deficit.
Dieting leads to your hormone profile dropping
If you have ever read any of lyle's books he clearly points that out.
 
The Solution said:
Your hormones wont get boosted in a caloric deficit. Dieting leads to your hormone profile dropping If you have ever read any of lyle's books he clearly points that out.
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Just starting them. Haven't gotten through any yet.

I would think there has to be some benefit to adding fat back into the diet though even if minimal after so long at low fat
 
booneman77 said:
Just starting them. Haven't gotten through any yet.

I would think there has to be some benefit to adding fat back into the diet though even if minimal after so long at low fat
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You wont boost test levels in a deficit, even if you have a higher fat intake. The caloric defecit and prolonged diet takes a toll on your hormones low/high fat or not.

the longer one diets the harder toll it takes on your hormones.
 
booneman77 said:
I'm following the guidelines in john Berardi's get shredded diet. Those are the macros suggested there. What would you change it to? I really want to give keto a shot as I've been so low fat for so long I think if nothing else my hormones could use the boost
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Up your protein intake some!
 
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