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  1. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

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  2. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I did much better today on the Macros . Just about perfect . I’m a little high on the protein but today was way easier than yesterday for eating . I kicked off the evening carb load with 700 grams of red grapes. After this I had chicken dumpling for dinner with baby potatoes diced into quarters...
  3. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Deadlift/ Press Day I kinda took my time going through todays workout . I’m pretty beat and the carb up yesterday left me a bit groggy, near the halfway mark in the workout I really woke up and felt strong though . Deadlifts Warm up 135x5 185x5 225x5 Working sets 245x5 265x5 285x5 325x5...
  4. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I’m trying to stay pretty on point with everything and tracking diligently, so we will see how things shake out by the end of the six weeks . I’m excited !
  5. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I love KD shaker , I use it with Greek Yogurt to make a kinda sauce and mix in some red chilli pepper to boot . I’m big on the flavour god and the g Hughes sauces . The Walden farms maple syrup isn’t half bad either . I get the protein pancake mix from Costco and add a scoop of whey to that and...
  6. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I threw some rice pudding in there at the end to get myself to half the total refeed carbs . My protein was a bit high today but fat was about right where we wanted it to be. I took a shower when I got home today and applied the Mass Shift and B-AET . In the book UD 2.0 Lyle Macdonald...
  7. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

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  8. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    For my refeed I went with fusilli pasta 255 grams dry weight . 1/2 a cup of pasta sauce and random veggies my wife made . (Red onions , mushrooms , spinach etc.) I kicked off the refeed with 550 grams of red grapes. For dessert I am having Vector Maple Crunch cereal with chocolate milk . (...
  9. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

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  10. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Now Lyle Macdonald suggests to consume around 30 grams of carbs about a half hour before the refeed workout along with around 15 grams of protein . He said he usually just kept it easy and did this with a protein bar . I picked up some protein bars at Costco yesterday and followed this simple...
  11. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    So if I’m going to go based off the book . The recommendations for refeed of carbohydrates is between 7-8 grams per pound of lean body weight . If I go right down the middle at 7.5 grams per pound, that puts me around 1300 grams of carbohydrates that I have to consume before I go to bed...
  12. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Thanks for joining man!
  13. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Let’s see if I can hold my current condition while trying out this carb deplete/ refeed diet . It’s always fun to try a new diet out and six weeks should show us how well it works. I’m trying my best to do it by the book .
  14. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Yeah I love the havarti. I always get the light Swiss though because the macros on it are like 42 percent protein or something like that which is really good for cheese . I also get the baby bels light , the blue one . Also good macros on that.
  15. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Last workout before refeed! Got to the gym well depleted and running on empty. Gave it my all because I know the carbs come tonight and I need to earn them ! Workout 3 531 5 Pros Squat / Bench day Squats Warm up 45x5 135x5 185x5 205x3 Working sets 230x5 265x5 300x5 Bench Warm up 45x5...
  16. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    I would say I buy about 90 percent of my groceries there , I’ll go to the grocery store for the things I can’t get at Costco . Off the top of my head, egg creations cheese and chives I always get from the grocery store . Though often times I just get the club pack of egg whites at Costco . The...
  17. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

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  18. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    Hit cardio early in the A.M today . Wanted to get it out of the way so I would have lots of time tonight to take a leisurely stroll through Costco looking for the carbs for the refeed.
  19. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

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  20. pfresh

    Mass Shift, B-AET, AlphaBuild , Triton , Unsponsored LOG

    It’s pretty interesting and well worth a read . Very similar to the anabolic diet .
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