Weights up, scales down…

[Hyde]

Remember to keep the neuro DHEA away from sites the little ones might touch!

 

[MrKleen73]

is the monster mash you are referring to the stuff from The Vertical Diet?

 

[akboom87]

is the monster mash you are referring to the stuff from The Vertical Diet?

It is, I have not bought any of his books or anything so I don’t know exactly what he has in it. I watched some YouTube videos and thought I’d make a batch to eat quick and easy this week.
Made rice in the rice maker, I used the chicken stock as water. Cooked up ground beef on the griddle. Cooked up some baby carrots and chopped them up and added to the ground beef. Then just mix in a big bowl with salt added.

when I heat up a bowl I add a couple big scoops of low fat unflavored Greek yogurt to it a mix it up. It has really been hitting the spot lately.

 

[MrKleen73]

It is, I have not bought any of his books or anything so I don’t know exactly what he has in it. I watched some YouTube videos and thought I’d make a batch to eat quick and easy this week.
Made rice in the rice maker, I used the chicken stock as water. Cooked up ground beef on the griddle. Cooked up some baby carrots and chopped them up and added to the ground beef. Then just mix in a big bowl with salt added.

when I heat up a bowl I add a couple big scoops of low fat unflavored Greek yogurt to it a mix it up. It has really been hitting the spot lately.

I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.

 

[akboom87]

I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.

Yeah it is good, I enjoy the Greek yogurt it’s like adding sour cream.

 

[MrKleen73]

Yeah it is good, I enjoy the Greek yogurt it’s like adding sour cream.

Oh yeah, I love adding greek yogurt, and if you don't have any issues with dairy, it is a damn good option. I was putting greek yogurt in several of my meals before I started working with my coach and have a set meal plan. He pretty much has me on an elimination style diet to keep things easy to digest and my stomach working efficiently without anything that might make it struggle. Once the competition is over unless I choose to compete again, I will be going back to a more relaxed but still structured diet, just with more options. Simple things like swapping out meat options, adding back in some yogurt and things like that will be very nice.

 

[Hyde]

I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.

The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.

 

[MrKleen73]

The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.

I realized that shortly after I said it that wait i think it did have some in it but he said don't use it if you have lactose issues. I am sending him a copy of mine once I get home but if anyone needs it they can reach out to one of us or find a free download on the web easily.

 

[akboom87]

Day 4/week 5 / phase 2
Gym time 2 pm -3pm
Pre workout 1 scoop all out ultra/3 caps Endoamp max

Deadlift (67.5%)
225lbs x8 x8 x8 x8

Romanian Deadlift (6-8 rpe)
185lbs x8 x8 x8

good mornings
135lbs x8 x8 x8

BB bent over row
115lbs x12 x12 x12 x12

seated leg curl
100lbs x12 x12 x12 x12

Ab machine
120lbs x12 x12 x12 x12

various curls for vanity pump

really off after good mornings felt like I started to go hypo, I went and got a Gatorade and sipping and walked a few laps felt better but lost some energy. Kinda odd because had a monster mash at like 11 and pretty hydrated. Not sure what went on, this was a very taxing session sweating like crazy.

I know it’s nothing huge but I’m pretty happy with my self this week. Not really a busy week but schedule is pretty all over with everything and sleep well, those that know, know newborn stage up every 2-3 hrs. Been keeping everything in order so the wife can recover and rest. Then being able to stay on schedule with the gym this week was just a nice cherry on top. Life is good

 

[Hyde]

I am so happy for you, and glad to see you enjoying the gym - I just want to caution that you with the worse sleep and extra stress (even good stress & lots of love!) you do have slower recovery. So if you feel you are more sore, and need more days between training sessions - take them! You can optimally train as much as you can recover from. You can do more, but you will not get more - you will get worse or hurt. So if that means a 4/5-day/wk split gets rotated over 2-3 actual training days a week, that is actually the best way to get stronger! This is how guys like Stan Efferding and Chad Aiches broke both all-time squat and total records.

I caution this because I tried to start training for a meet too soon after my son was born, and threw my back out on some heavy deadlifts. I just wasn’t ready for the rigors of a meet prep with the 100 extra back bends a day I was doing changing diapers and getting up and down from the ground with a baby. I wish someone had just told me to slow down and pace the training!

Just giving you some external permission on days you don’t feel ready, to just do some cardio and take another night of “sleep”!

 

[akboom87]

I am so happy for you, and glad to see you enjoying the gym - I just want to caution that you with the worse sleep and extra stress (even good stress & lots of love!) you do have slower recovery. So if you feel you are more sore, and need more days between training sessions - take them! You can optimally train as much as you can recover from. You can do more, but you will not get more - you will get worse or hurt. So if that means a 4/5-day/wk split gets rotated over 2-3 actual training days a week, that is actually the best way to get stronger! This is how guys like Stan Efferding and Chad Aiches broke both all-time squat and total records.

I caution this because I tried to start training for a meet too soon after my son was born, and threw my back out on some heavy deadlifts. I just wasn’t ready for the rigors of a meet prep with the 100 extra back bends a day I was doing changing diapers and getting up and down from the ground with a baby. I wish someone had just told me to slow down and pace the training!

Just giving you some external permission on days you don’t feel ready, to just do some cardio and take another night of “sleep”!

Absolutely a good point, I was just talking to the wife about this the other day. Right now it’s manageable because I can get naps in and going the afternoon. When I get back to real life and will have to be up early it might be one day on one day rest etc etc.

Very good points though!

 

[MrKleen73]

Some great advice there from @Hyde!

As far as a meal, I am not sure what the macros were on that meal, but unless pretty high fight, a pre-workout meal 3 hours ahead of the workout is just a bit too long for a hard workout that uses as much muscle as a dead lift / back day. That is a lot of machinery that needs fueled all at once, and if decently low fat, not crazy high in protein the odds that you are going to have a lot of blood sugar circulating for the session is going to be very low. Great if you are trying to deplete during a session, but horrible for performance goals. Personally before back, or lower body work I would do my best to have my food within 2 hours, and if not possible then make an intra drink that has some carbs, glutamine, and or BCAA/EEA's. If nothing else, and you find yourself in that situation start drinking a gatorade or how ever you want to supply some easily digested carbs just before the session and throughout. If the focus is just maintaining muscle while burning fat then maybe just the BCAA/EEA's and 10g glutamine would do the trick better than nothing but still allow for more fat loss during training. Just some stuff t think about.

 

[akboom87]

Some great advice there from @Hyde!

As far as a meal, I am not sure what the macros were on that meal, but unless pretty high fight, a pre-workout meal 3 hours ahead of the workout is just a bit too long for a hard workout that uses as much muscle as a dead lift / back day. That is a lot of machinery that needs fueled all at once, and if decently low fat, not crazy high in protein the odds that you are going to have a lot of blood sugar circulating for the session is going to be very low. Great if you are trying to deplete during a session, but horrible for performance goals. Personally before back, or lower body work I would do my best to have my food within 2 hours, and if not possible then make an intra drink that has some carbs, glutamine, and or BCAA/EEA's. If nothing else, and you find yourself in that situation start drinking a gatorade or how ever you want to supply some easily digested carbs just before the session and throughout. If the focus is just maintaining muscle while burning fat then maybe just the BCAA/EEA's and 10g glutamine would do the trick better than nothing but still allow for more fat loss during training. Just some stuff t think about.

Just ordered up a tub of Allmax carbs + electrolytes/hydration powder to start taking with me in the mornings. Might not be the best but was on sale and figured I’d give it a try.

 

[Hyde]

Just ordered up a tub of Allmax carbs + electrolytes/hydration powder to start taking with me in the mornings. Might not be the best but was on sale and figured I’d give it a try.
View attachment 243484

Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodiumotassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.

 

[sammpedd88]

The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.

@Hyde I’m interested in that PDF. PM me if you need to send it to me by email.

 

[akboom87]

Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodiumotassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.

24.98 for 30 servings so yeah pretty cheap per serving. That is why I wasn’t so sure if it was decent ( also don’t know what I’m looking for on the profile) so I’ll be exited to give it a go.

 

[MrKleen73]

Honestly it’s not bad at all, without knowing the price per serving. Looks like ~50/50 HBCD and slower release dextrose. And the sodiumotassium is a much more hydrating 2:1. That’s gonna blow the doors off something like regular Gatorade powder; I bet you love it.

Agreed, I have always enjoyed ALLMAX stuff, high quality, good ingredient profiles, great flavoring. I definitely feel they are a brand I can trust for most things.

24.98 for 30 servings so yeah pretty cheap per serving. That is why I wasn’t so sure if it was decent ( also don’t know what I’m looking for on the profile) so I’ll be exited to give it a go.

This is another reason I enjoy there stuff regularly. The prices are normally very reasonable. That is a good price for something with 30 12g servings of HBCD especially with the other carb sources not just being junk.

 

[akboom87]

Agreed, I have always enjoyed ALLMAX stuff, high quality, good ingredient profiles, great flavoring. I definitely feel they are a brand I can trust for most things.
This is another reason I enjoy there stuff regularly. The prices are normally very reasonable. That is a good price for something with 30 12g servings of HBCD especially with the other carb sources not just being junk.

I have had good experiences with there products and if this tastes good I might have to keep this in stock.

 

[akboom87]

Well had a work emergency that I got called in for today, all the flooding we have bridges and roads either gone from the flooding or in severe state. I had to go check out a bridge for a client this afternoon on an emergency call out. So no gym today, will probably get one in tomorrow morning.

 

[MrKleen73]

Well had a work emergency that I got called in for today, all the flooding we have bridges and roads either gone from the flooding or in severe state. I had to go check out a bridge for a client this afternoon on an emergency call out. So no gym today, will probably get one in tomorrow morning.

Hope that you were able to get a good one in, and that no one has been hurt in the flooding.

 

[akboom87]

Hope that you were able to get a good one in, and that no one has been hurt in the flooding.

So far so good just lots of property damage

 

[akboom87]

Wake up time 4:30 am 1 scoop all out ultra plus 2 caps endomax amp

gym time 5:15-6:30 am

bench (70%)
155lbs x8 x8 x8 x8 x8

wide bench (ring finger on ring)
135lbs x8 x8 x8 x8

incline bench (6-8 rpe)
125lbs x8 x8 x8 x8

t bar row
90lbs x12 x12 x12 x12 x12

Ez bar curl
60lbs x12 x12 x12 x12 x12

lat pull down
115lbs x12 x12 x12 x12 x12

A very good session the combo of all out and enomax amp is a great combo. 3 caps seems to be too much but 2 seems to be just right.

Pressing strength is feeling the strongest to date. Weight is moving fast and able to stay locked in and tight.

chest pump was great definitely noticed upper body is bulking up even a few co workers made comments and my wife has made a few here lately.

 

[akboom87]

So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?

 

[Hyde]

So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?

With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.

 

[Hyde]

So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?

With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.

 

[akboom87]

With that formula and the length of time you train, I would drink it on the way & have it finished by the time you’re going into the gym.

If you find yourself going hypo/weak before the end of your session, you can drag half of it out into the first half of the session.

Perfect I will implement this, Thanks @Hyde !!

 

[MrKleen73]

So question, when my carb electrolyte powder shows up. Do you guys drink it on the way to the gym or do you guys drink it during your session?

With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.

 

[akboom87]

With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.

Good information to know, I’m thinking if I start feeling blah midway then I might switch up and try that option as well.

 

[PolishHamm3r77]

Wake up time 4:30 am 1 scoop all out ultra plus 2 caps endomax amp

gym time 5:15-6:30 am

bench (70%)
155lbs x8 x8 x8 x8 x8

wide bench (ring finger on ring)
135lbs x8 x8 x8 x8

incline bench (6-8 rpe)
125lbs x8 x8 x8 x8

t bar row
90lbs x12 x12 x12 x12 x12

Ez bar curl
60lbs x12 x12 x12 x12 x12

lat pull down
115lbs x12 x12 x12 x12 x12

A very good session the combo of all out and enomax amp is a great combo. 3 caps seems to be too much but 2 seems to be just right.

Pressing strength is feeling the strongest to date. Weight is moving fast and able to stay locked in and tight.

chest pump was great definitely noticed upper body is bulking up even a few co workers made comments and my wife has made a few here lately.

Nice session, I bet your chest pump was CRAZY!

 

[Resolve10]

If my workout is an hour or so I usually just drink it pre, if I’m planning to be over and hour and more in the 90-120 minute range I tend to drink half pre then the rest during (although I tend to do 50-75 total when doing this).

 

[Hyde]

As you can see, just experiment with what feels best!

HBCD I wait until I start since it pulls thru the gut so fast, but the longer chain carb in there will benefit from getting in sooner frontloaded for sure, before digestion gets slowed.

With it being a fast breaker I would start drinking on the way finish about half of it then add more water and drink throughout the workout. Of course what @Hyde said is just as appropriate and effective. I just kind of jump to the 2nd option because I have learned how my body handles things like that already.

Yes this is never a bad idea; less likely to crash this way (unless the work at the end of the session becomes very demanding and glycolytic, burning faster than you can absorb the fuel).

If my workout is an hour or so I usually just drink it pre, if I’m planning to be over and hour and more in the 90-120 minute range I tend to drink half pre then the rest during (although I tend to do 50-75 total when doing this).

I have been using 50-75g Karbolyn and usually train over 90-120 minutes, and for myself I maybe drink 1/4 right before I start my warmup/activation stuff then try to finish the drink as I finish training.

But I have found on the 90 minute days with 50g I definitely get more out of it starting it sooner & getting it finished a little before the end.

 

[akboom87]

Had another emergency call out early this morning.

kinda messed with my routine lol. Gym time 1pm-2pm. Wasn’t an ideal scenario as I had no food in me yet, I did get a protein shake down before changing for the gym. No pre workout.

squats (70%)
185lbs x8 x8 x8 x8 x8

wide squat
165lbs x8 x8 x8 x8

Front squat
135lbs x8 x8 x8 x8

leg press
405lbs x10 x10
495lbs x8 x8

leg extension
90lbs x12 x12 x12 x12 x12

definitely was not in the groove, also forgot my headphones so that didn’t help one bit. Still got the work in, form felt great, bracing strong. So overall a success.

I was hoping my carb powder was going to be here before I left to the gym, but no dice.

 

[PolishHamm3r77]

Had another emergency call out early this morning.

kinda messed with my routine lol. Gym time 1pm-2pm. Wasn’t an ideal scenario as I had no food in me yet, I did get a protein shake down before changing for the gym. No pre workout.

squats (70%)
185lbs x8 x8 x8 x8 x8

wide squat
165lbs x8 x8 x8 x8

Front squat
135lbs x8 x8 x8 x8

leg press
405lbs x10 x10
495lbs x8 x8

leg extension
90lbs x12 x12 x12 x12 x12

definitely was not in the groove, also forgot my headphones so that didn’t help one bit. Still got the work in, form felt great, bracing strong. So overall a success.

I was hoping my carb powder was going to be here before I left to the gym, but no dice.

Ahhhh the dreaded on-call!!!….
But, you still got the work in. Still a win!